NIPUMP talks to Cork Fitness Fanatic Diana Kelleher

  Name:  Diana Kelleher Born:  05/02/91 Location:  Cork, Ireland Height: 173cm Weight (On): 56kg competition weight Years Training: 2 years Favourite Body Part:  Back What is your background and how did you get started in fitness? Believe or not I only joined a gym over two years ago when I was living in Australia. I had zero interest in exercise, but one day I got so fed up of what was staring back at me in the mirror. I was just so unhappy & so uncomfortable in my own skin. I decided that was it and I plucked up the courage, joined a gym and signed up for personal training... the rest is history. I instantly fell in love with weights, as corny as it sounds. And here I am now 2 years on a fully qualified personal trainer, certified nutrition adviser & Irish runner up for RIBBF bikini class over 168cm 2014. Couldn't be happier!! In regards to workouts, can you give us an overview of a typical week? In regards to training I split my muscle groups and at the moment I'm on a 3 week rotation, where reps & sets vary depending on week. Monday - Back & Biceps Tuesday - Chest & Triceps Wednesday - Rest Thursday - Legs Friday - Shoulders Saturday - Rest Sunday - Glutes & Hams If you have to pick only 3 exercises, what would they be and why? Squats, Chin Ups & Chest Press - These are all compound, multi joint exercises & BIG calorie burners. Squats - you will target your entire lower body, Quads, Hams, Glutes, Calves & also will bring your core into it. Love Squats!! Chin Ups - You can hit your whole back with this exercise, also you incorporate your biceps along with your core again. I've recently only started doing chin ups as I've always struggled with them but they are growing on me slowly but surely.. Love a challenge!! Chest Press - You can hit the entire front of the upper body with this exercise, it's also great for pre exhausting your triceps. You could do a whole workout based on those three exercises and have hit every muscle group needed to be hit. These exercises are also great for adding lean muscle. What’s the best training tip you could give to others? Make mind to muscle connection. Visualize the muscle you are working and concentrate on time under tension. Can I also add this.. Be consistent!! Even if you don't want to go...SHOW UP! Results don't happen over night but with hard work, discipline & dedication you will be rewarded. Don't give up after the first hurdle and remember nothing worth having comes easy. What are your favourite meals and foods? Favorite meal is most definitely breakfast .. Big bowl of oats with some chocolate protein. I also am a huge lover of almond butter, cottage cheese & choc protein all mixed together. (I know it sounds gross but I can't live with out it during off season..SO YUMMY!!) Favourite cheat food? Italian or Mexican (Loads of CARBS!) Oh and Cookies.. I love anything cookie 🙂 Top 3 supplements you could not live without? CLA, Glutamine & BCAA's. How do you stay motivated? I set goals LOTS of them.. little goals, big goals and when I reach that goal I set an eve BIGGER one!! I also have liked about a million fitness pages on facebook and instagram so seeing them on my news feed everyday keeps me on track. I love how fit & healthy feels it's my life now and I wouldn't change it for the world. What shows have you got coming up, where can we see you compete? I recently competed in the RIBBF bikini over 168cm and I took second place this was my very first competition. Next year I'm hoping to do 2 - 3 shows in the ROI in Spring, so watch this space you'll be seeing a lot more of me 🙂 Who Do You Respect Most In Fitness? Ashley Kaltwasser. I think she is an incredible role model for woman, I love how she promotes a healthy, full & lean physique all year round - True champ!! Remember to follow Diana's fitness journey on her facebook page at