Sass And Fierce Fitness

🌟Client Spotlight🌟

Check out my client Muireann McDonnell, who is stepping out of 2021 a more confident, healthier and leaner version of herself. 💃🏼

Muireann a mum of 2 young kids smashed the last 12 weeks online with me whilst working full time. She didn't wait till the new year to make a change. Muireann contacted me for some accountability to help lose her post baby weight. I think the pictures speak for themselves on her dedication and adherence to the 12 weeks.

Consistency is key and week by week the small differences in her checkin pictures led to a significant difference between her initial and final checkin pictures. Give Muireann a like and leave a comment to let her know she has inspired you 💫💕

𝗡𝗼𝘁 𝘁𝗵𝗲 𝗲𝗻𝗱 𝗷𝘂𝘀𝘁 𝘁𝗵𝗲 𝗯𝗲𝗴𝗶𝗻𝗻𝗶𝗻𝗴 …

Loved every second of the stage last week.

I have the fire in my belly to get back up there in the future & win that pro card

WBFF I will be back …. 💫💕



harrison

What a weekend … I can’t believe it’s over 😢

Feeling overwhelmed and privileged to finally
had the opportunity to step onto the stage with an incredible bunch of ladies for my first WBFF show.

Placing 3rd in the UK Diva Bikini 35+ division is overwhelming considering 3 months previously the 2nd Australian show was cancelled & I didn’t think I would get the opportunity to showcase my hard work in 2021.

I loved every minute of the WBFF stage and all that it stands for. Thank you & for an incredible experience and to be a part of an amazing community.

Thank you to my incredible coach for helping me build my best physique to date and to my posing coach for helping me find my sass and believing in myself, without both of you I would not have had the confidence to walk that stage.

Thank you everyone for all the messages and support, it really did mean a lot to me 💫💕

𝙄𝙩’𝙨 𝙨𝙝𝙤𝙬𝙩𝙞𝙢𝙚 ….

Can’t believe it’s actually time and I’m about to step onto that stage 👠👙🇬🇧

I am so overwhelmed by all the messages from people, I didn’t think anyone had much interest in my journey to final get on stage. Thank you all so much, it means alot 🥰

Thank you to my coach for getting me here and in the best condition of my life. 💪💫

Thank you to my posing coach for building my confidence & helping me find my sass 💃🏼💫

Thanks to all my family & for putting up with me (I know it hasn’t been easy at times 🙈) 😘

I hope I do you all proud 😊

Now it’s time to walk that stage & work it like I have never worked it before & live the goal I have worked so hard for 💫💕

WBFF UK

𝙏𝙝𝙚 𝙨𝙩𝙖𝙜𝙚 𝙞𝙨 𝙞𝙣 𝙨𝙞𝙜𝙝𝙩 …

Finally down to single figures to WBFF UK 2021🇬🇧

Never give up on your goals, you may not hit them in the timeframe you set but eventually you will get there 💪

Cannot wait to step on the stage in 9 days time, it’s been a long prep, much longer then expected but it will be worth it on the 6th November 🤞🏻👙💃🏼👠💫💕

we have built some quads 🦵🏼😁

💫💕

One of the pics from my recent photoshoot with Absolutely love them 😍

Celebrate the wins in life, it doesn’t necessarily have to be a celebratory drink 🍹

Have you reached a point in your fitness or a certain body composition that you are proud of. Showcase your hard work and dedication with a photoshoot 📸

Be proud of the body you have worked for 💕💫

💫

𝘽𝙡𝙪𝙚𝙗𝙚𝙧𝙧𝙮 𝙋𝙧𝙤𝙩𝙚𝙞𝙣 𝙋𝙖𝙣𝙘𝙖𝙠𝙚𝙨 😋

Makes 1 serving (4 pancakes)

- 100ml egg whites ( or 1 egg & 1 egg white)
- 30g Oats
- 25g Protein Powder
- 100ml unsweetened almond milk (can use normal milk or another milk alternative)
- 100g blueberries
- 1/4 tsp baking powder

✔️ Whisk the egg whites to form soft peaks
✔️Blend all other ingredients together to form a batter
✔️ Fold batter mix into the egg whites
✔️ Mix through blueberries
✔️ Heat a non stick pan over a low heat
✔️ Scoop a quarter of the mixture onto the pan & cook for 60 - 90 secs each side.

🔸Optional: add a side of Greek yogurt and drizzle some sugar free maple syrup
🔸 Replace blueberries with other berries/chocolate chips/leave as plain pancakes

Calories 321
🔺Protein - 35g
🔺 Carbs - 34g
🔺 Fats - 5g

.

🔆𝑻𝒓𝒂𝒏𝒔𝒇𝒐𝒓𝒎𝒂𝒕𝒊𝒐𝒏 𝑻𝒖𝒆𝒔𝒅𝒂𝒚🔆

Not much words needed for this before & after.

Rachel had lost some weight on her own but she was heading down the road of overdoing it on the cardio & was eating pretty low calories.

I first worked at building her back up to her maintenance calories so that she was eating a sustainable amount of food. Cut the cardio & replaced it with home workouts. During a portion of this time she continued to lose.

Rachel has just finished a mini cut & is looking amazing 💫

This is a working mother with a hectic life. She has a demanding job & 2 kids but she makes the time everyday for her workouts & steps. If you can make time to scroll through social media & watch tv everyday then you can make time to prioritise your health.

Rachel’s compliance around her food & training has been 💯 & the results are amazing. She is now eating foods she has never ate in her life. She still has her treats but her diet consists of a lot less processed packaged foods.

Give her a like if she has inspired you 💫💕

💫

.

Comp Prep Update

< 7weeks to the WBFF UK stage

About 1.5kg off of my goal stage weight.

On a 2 day refeed for a mental & physical break

If I’m being honest I have been struggling the last couple of weeks. I feel like I have been in prep now for 6 months & mentally it’s taking its toll.

I have been keeping away from social media as it gives me such anxiety & has not being helping with this prep. I’m usually quite mentally strong but I have found myself comparing to others in prep.

Being back home in Ireland trying to prep has also been more difficult than I thought. Everywhere I look there is temptation. My mothers house is like been on the set of Charlie and the chocolate factory 😩

I have a photoshoot in just over a week & I have so much pressure on myself to be stage lean. Decided from now on in, to just focus on each day and nailing it.
As my coach said it’s all a mental game now from here to the stage. I have done the hard work & just need to hold tight & not throw it all away now.

Comp prep is not all glitz and glamour. so much hard work goes into that glamorous 15 mins on the stage. Respect to everyone else in comp prep & those who have prepped all year and never got to do their show case day but 2022 will be even better for them 💫💕

💫

𝘿𝙤 𝙮𝙤𝙪 𝙗𝙚𝙡𝙞𝙚𝙫𝙚 𝙚𝙫𝙚𝙧𝙮𝙩𝙝𝙞𝙣𝙜 𝙝𝙖𝙥𝙥𝙚𝙣𝙨 𝙛𝙤𝙧 𝙖 𝙧𝙚𝙖𝙨𝙤𝙣?

Well I’m a firm believer it does 💫

Never thought 2 months ago Id be back home in Ireland & about to start a 12 week prep for WBFF UK stage 👙👠💁‍♀️

I have come full circle, the original goal of 2020 was to step on that very stage, fingers crossed 2021 will see that happen.

Covid : 2 ➖ Stacey : 0

3rd time lucky 🍀 right!

Now Covid take a chill pill & do one ☝️

Let’s do this AGAIN

.

𝘿𝙤 𝙮𝙤𝙪 𝙢𝙚𝙖𝙨𝙪𝙧𝙚 𝙮𝙤𝙪𝙧 𝙥𝙧𝙤𝙜𝙧𝙚𝙨𝙨 𝙗𝙖𝙨𝙚𝙙 𝙤𝙣 𝙖 𝙣𝙪𝙢𝙗𝙚𝙧 𝙤𝙣 𝙩𝙝𝙚 𝙨𝙘𝙖𝙡𝙚𝙨?

❎ Body weight doesn’t always paint a true reflection of progress. A lot of factors can affect it even from day to day.

In both pictures above I am exactly the same weight on the scales, however in the left picture I have less body fat.

If I was to measure my progress just by the scales I would be very disappointed, luckily I don’t just rely on this. Measurements & pictures are very valuable tools that I use for myself & my coach to keep track of my progress.

The difference in the 2 pictures is not just body fat %, it took months & months of

- Consistency
- Patience
- Structured training program
- Lifting heavy
- Calorie surplus
- Pushing through the days I didn’t want to train

I have gone through phases of cutting, maintenance, calorie surplus followed by cutting again, and so on.

I had to learn to deal with feeling uncomfortable at times due to body fat increase if I wanted to get to where I wanted to be.

I’m still not where I want to be but I’m closer than I was in Jan ‘20.
Currently I’m eating more food whilst maintaining a leaner physic than Jan ‘20

If you want to make significant changes to your physic & maintain it, it’s going to take time & patience whilst being consistent.

❌ There is no quick fix, so cut the fad diets & get a yourself a coach to teach you lifelong tools to get you to where you want to be.

💫