MANAGING LIFE AND GOALS:A CASE FOR NUTRITION ‘AUTOREGULATION’
Something I’ve been experimenting with a select few clients recently is nutrition ‘autoregulation’. choosing an appropriate strategy or intake for your nutrition goals according to how you are feeling
These feelings aren’t ‘I want sweets’ but rather to do with more discernable markers such as fatigue, stress, tirenedness etc • Matching an appropriate target to these times can allow you to take advantage of better days while tapering back to maintenance on tougher days
You still stay on target overall for your goals but there is less stress, guilt etc attached when things don’t go well outside of the nutrition part of your daily life •
So far it’s been a pretty useful tool for managing more long term goals
Nighttime, DAY 2! I only had time for a short practise this evening; I'm hangry, I'm tired and I SMELL REALLY BAD; ipso facto, not a very precise Bird of Paradise pose, but one that has plenty of smiles 😀 #LetsSmileWerkStyle 😀
Please join with us from June 18th to June 24th for 7 days of yoga fun as we fill our profiles full of smiles and spread happiness in this smiling challenge 😀😃😁😆
😊 Smiling Hosts 😊
☺️ Smiling Sponsors ☺️
Pose line up:
(1) Twisted chair pose .
(2) Bird of paradise / Half moon pose .
(3) Side Plank .
(4) Side crow / 8 angle pose .
(5) Wild thing pose / Camel pose .
(6) Revolved head to knee pose / Baharadwajasana .
(7) Infinity pose
Sometimes the biggest transformation isn't physical, its mental 💡
Had to summon all the powers of the motivation Gods to get myself to the gym tonight. I'm finding it hard to get stuck back in like I was before my break 😭😭😭
Bed and a glass of wine (or 5😪🙈) nearly won but in the end they didn't. Decent lower body sesh with a blast of cardio at the end has left me busted but feeling good!
I literally cannot wait though for our end of year school sesh next Friday, the countdown is on!
Super quinoa chili made with leftover veggies and beans 🌶 🔥 ⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀ l Fry the onion, pepper and courgette in a pan and add the spices. Continue to cook for 2 minutes and then throw in the beans, quinoa and tin of tomatoes! Add about a cup of water and bring the pan to the boil and then let it simmer for about 20-30 minutes until the quinoa has absorbed all the liquid 💦 ⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀ This is such an easy meal and it’s been a hot minute since I’ve made it ⏱ This would be amazing with some avocado on top to cool it down a bit 🥑⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀🚨🚨⬇️⬇️⬇️ ⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀Recipe is in my story and in my highlights! ✨
🔥 DIET WHEY vs WHEY PROTEIN 🔥
⏰ 60 second video ⏰
Which should you use? ✅
Should I use protein? ✅
How much? ✅
There is alot of confusion about Diet Whey, Female Whey, Lean Whey it’s all the same but different names
Any questions comment below or
mail me 🙋♀️🙋🏼♂️
Helpful? TAG, REPOST, FOLLOW ❤️
BURPEES😅Love them or hate them, they're a great exercise for working the whole body👌🏼Are you sure you're performing them correctly though? Head to the blog for some top tips via the link in our stories🙌🏼
This is going to be a super event! Details for Cork Liftfest 3 are below & tickets are available through my BIO 😄
#Repost @corkliftfest with @get_repost
What an absolutely amazing line up we have assembled for #CorkLiftFest 3. .
We can’t wait for July 7th to have another amazing evening in aid of a fantastic cause in @pieta.house Cork.
The event takes place in the beautiful @tiptop__cork Rooftop bar in the heart of cork city.
Topics covered on the night include :
So there is something for everyone!
Also featuring :
Live Music 🎶
After Party 🎉 & Much More! .
Early bird & Student tickets 🎟 now available in the link in our bio.
Have a great day.
Only the best,
Thursday is International Yoga Day!! Yay
Join me at the @scc_tullamore for two fun dynamic classes.
6pm will be an hour of power, a fun fast class focused on moving the body and breath together with a great stretch towards the end of class.
7.30pm will be a 90 minute vinyasa- funky flows all leading up to a fun arm balance. Don't worry if you haven't done an arm balance before, we will work on it together!! #yogaclass#yoga#tullamore#offaly#midlands#internationalyogaday @podgem22
There have been a multitude of thoughts running through my head today.
They have been both negative and positive, however the one that stands out the most is appreciation.
Today, I have really been made to appreciate all the amazing things that I have.
I got a message from someone telling me that I have great support, and that is an extremely true statement.
I'm appreciating not only the support from the people in my life, but appreciation even for the smallest of things.
I'm writing this to hopefully allow you, the reader to stop and appreciate what you have.
You live in the most peaceful time in human history.
You live in a world where modern medicine has a high probability of curing whatever it is that is wrong with you.
You live in a world where you can access any type of information you want, in seconds, with the click of a button.
Over the last century, millions of people have died so that you can have the luxury of freedom.
So I really do think that it's up to each individual to not only use that freedom well, but to also appreciate what it means, and what it allows us all to have.
This all sounds very grandiose, but I do think that sometimes we can forget the fact that we are incredibly lucky to be living in this time.
I appreciate that I have the ability to communicate with, and hopefully help, any of you who follow me.
A lot of exciting things are on the way.
Short term goals to meet your long term goals ✅
1- Practice new eating habits 👍 Smarter food choices etc. .
2- Practice discipline ☝️Knowing when you don’t need something or making the decision to choose the smarter option ✊
These two short term goals will allow you to accomplish your goals down the line such as getting shreddied or gaining muscle or become healthier ✅ small changes make big things happen
B u s y B u s y 💃
Just coming up to 12 hours now since I left the house this morning, should be home in another two, so long days mean Breakfast Lunch Dinner and Snacks all eaten in work today. All prepped by me except for dinner above 🤩 Got a fresh delivery of 10 Meals today from @fitnessfoodhq as the freezer stash of these was low! Jumped straight in tonight for the Beef chili con Carne 🤩 Only 43g carbs in the full meal and nearly 40g protein 🙌 Swipe to see me add some extra Carbs by stuffing it into a @bfreefoods pitta 😋 You guys know how much I love to cook, but since I started to order from @fitnessfoodhq a few months back life has been so much easier 😂 I generally only rely on 2/3 of the prepped meals max weekly but am so grateful knowing they are there 🤩 They freeze perfectly so that's normally what I do with the bulk of the deliver when it arrives. I don't get these for free, I do pay for them so this is a total honest review and as always I wouldn't order or promote anything I wasn't a fan of, Highly recommend these guys, great to support our own and another new business kicking off 🇮🇪 getfitwithpops10 will get ya some Mula off your orders and message me if you need to know anything about the meals or plan , happy to help 😘
Now back to it for another bit, full belly, happy out 💃
Been out of the gym for a week now because I was sick. Not going to lie felt so lazy and had no motivation at all. No point in lying saying I went gym or not mention it because I want to be true to everyone on this fitness journey! It ain’t always pink and happy 😂 I am delighted now tho as I’m typing this I’m on my way to train a crazy leg session and I cannot wait!
Ok enough about me being a dreadful flirt...
Today I really wanted to focus on my #armbalances I've been neglecting them due to an injury but also busyness/lazyness. I don't think I've done a single crow pose in about 2 months, maybe more. Shocking lazy. So gateway arm balance is always a good refresher #crowpose#bakasana well this is more of a #kakasana
What's helped me most in holding my crow pose is spider fingers. I always tipped backwards out after a breath or two. With spider fingers I've got a bit more control and steadiness in my pose.
What are spider fingers? Swipe 👉
Firstly spread your fingers wide and press the hands down. Now press the fingertips firmly so they are gripping the mat and the lift the finger knuckles up so they look a little bit like spider legs. Keep a pull towards you in the hands.🕷
Passionate ▶️ Obsession .
It’s that day of the week where us fitness honeys like to look back on our “progress”. #TransformationTuesday right? .
Here’s a happy me from last week. 🙋♀️ BUT I had a minor freak out when I saw this photo and thought, do I look too small? Too lean? CRAP... what’s my weight? BUT... then I took a second to remind myself of the journey since last year 🙌 My weights been unchanged the past month really, slow and steady steps, this doesn’t bother me because, what has changed this past year (2 years really) is my passion. I’ve transitioned from becoming obsessed with every single number, workout, calorie, gram, ingredient, and so on.... and found the PASSION for this lifestyle I had 3 years ago when I first started the #BBG programme. 🤙
This time last year, I made some pretty sweet nutrition comparisons if I do say so myself, SWIPE to see just two and check out my story and new highlight for them all. I know so many of you found them helpful, educational, and eye opening. For me, I loved creating them at the time, but they came from a place of being obsessed and a little lost. Who really cares what exactly has exactly 11g of fat? CALORIES ARE IMPORTANT.. BUT SO IS HAPPINESS.
I am extremely passionate about nutrition, I love all things food related, but I haven’t tracked a calorie in months apart from creating recipes. FEELS GOOD 🤪 I can’t wait to study this area more 👩🏼🎓 I am extremely passionate about health and fitness and helping others improve theirs. Personal training has helped me help so many others. I am not a slave to numbers anymore, no body should be, I’m just aware of their importance. I am passionate about living a life which provides me, and others, with the most value possible.
Value? Value for life. Through getting stronger, healthier, happier and helping others do the same. Eating in, eating out, sleeping in or sunrise workouts, lifting heavy or running fast, learning, learning, and learning a little more. Helping others grow, while I grow. 😉
I hope y’all enjoyed my fun comparisons but remember right now...
❗️We are Delighted to have @thegymadvisors as our headline sponosor this weekend at @celticunison 🏋️♀️❗️- The Gym Advisors offer an online platform for gyms, personal trainers and other fitness professionals to register profiles to showcase their unique selling points, their facilities, qualifications and achievements. ✅- They make things easy for gym-goers seeking a gym to find the right “fit” based on their own characters and the attributes of the gym, PT or other fitness facilities. ✅- The Gym Advisors also offer an opportunity for Gym users to rate their own and/or other gyms or fitness offerings with the possibility of winning gym credit and other fitness related prizes.✅- #fitnessmotivation#irishfitfam#irishfitness#crossfit#irishcrossfit#functionaltraining#functionalfitness#gym#dublin#ireland#fitnessblogger
We've had a lot of fun at our Summer Sweat sessions the last two weeks but tomorrow evening is our final one 😓
Join @fulfil_nutrition brand ambassador @meganwilliams.ie & @billyorpt in the beautiful surroundings of St. Anne's Park (Clontarf/Raheny) 🍃🌿
**THIS IS A FREE EVENT**
You will be put you through your paces with an hour of body-weight movement and fun partner-based exercises.
Someone will receive a month's supply of Fulfil bars too for best effort.
The weather is looking good for it so let's make the final one EPIC!
Meet at the St. Anne's Park car park on the Clontarf Road (beside the Sculpted Tree & Causeway to Dollymount Beach) this Wednesday at 7.15pm to get your sweat on 😅
Small little ball. Malasana squat.
Some days I want to go wild and move my body, challenge it, step outside my comfort zone and some days I just want to be a small ball.
Whenever I'm near a man that I like like I become an internal small ball. My version of flirting is beyond bad and goes something like this: So do you, like, wear shoes/eat bread/poop today? Or I will absolutely go out of my way to avoid contact. Mad. You'd swear I was still 14. Anyways this was how I felt after a chat fail over the weekend.🤣🤣🤣 someone needs to give me flirting lessons... Yoga is always pushing me forward in so many areas, at least I get to sit and reflect on the pattern and move on.
W A N D E R... Alot of us have lost the art of simply going for a stroll! Not a power walk to get from A to B, not a head in the phone distracted stomp, but a simple stroll with no agenda. Maybe something nice to do this Tuesday evening when u get home, double bonus is u get out in nature & enjoy our long evenings? Xxx
@celticseries are offering a fantastic opportunity to gain some event/health & fitness industry experience on your CV!
Celtic Series has just 4️⃣ positions available for volunteers at the event, as marshalls, equipment crew & other roles. Check below for info on how to apply! 💪
❗️Fantastic opportunity to get large event experience on your CV❗️- With only a handful of spectator tickets remaining for @celticunison 🏋️♀️💪🏻
Very soon, the only way to see the action this weekend will be to volunteer ! -
Celtic Series has just 4️⃣ positions available for volunteers at the event, as marshalls, equipment crew & other roles.
Food & other goodies 🍛🍫will be supplied for the entire day & there will be plenty of breaks to enjoy the action.
The day will be 8.30am-5pm.
There also will be an opportunity for paid roles💶,as we almost always recruit internally, all our management team were once volunteers.
To apply please copy and paste link into your browser -
Might only be Tuesday but our bookings are already filling up ✂️
Don’t wait until we’re fully booked, get yourself a slot 🔥
DM us for available times, link in bio to book direct on our app 📲
A double review! Since I have just got back to proper training I can try a lot of the samples I have receieved from @leydenssportsnutrition 👍🏼 So here we have a very cool looking shaker by @perfectshaker and a Whey Protein by @takeawhey
First off the Whey Protein was delicious. The Chocolate & Coconut flavour was really good and not too sweet. It works out at 100kcal per serving with 21.4g of Protein. I would very happily purchase this product in the future and will enjoy using the rest of this bag.
I got the Superman shaker in Blue & Pink which look great and made mixing the Protein simple and left no clumpy bits after only a few shakes. First time I've seen this type of mixing style. It works perfectly 👍🏼
So two great products which I will continue to use well into the future. I recieved these products from @leydenssportsnutrition to sample and give an honest opinion of. You can visit @lsnreviews to see reviews of other Fitness products 👍🏼
Transformation Tuesday. My ribs are almost totally better 😁 I'm back pushing myself in the gym and loving my workouts. I'll be back to where I was at the beginning of the year soon. I'm feeling the fitness buzz again and look forward to every workout. The journey to lose 10 stone is definetly back on track 👍🏼👍🏼👍🏼 The picture on the right was taken this morning at @bendunnegyms Cherrywood after a hard workout 💪🏼
SEE THE IACC FACEBOOK PAGE FOR DETAILS!
How would you like to win our Velocity 6 week Bootcamp absolutely free and 50% off for your camp buddy.
Remember our camp is suitable for complete beginners up to more advanced bootcampers.
We have a fun filled line up of challenges and obstacles to overcome.
You have never experienced a Bootcamp like this one but you can experience it in Edenderry this July!
You know what, its so true that when you start to push yourself out of your comfort zone - and see that you actually CAN do so much more than you think, thats when the magic with self belief really shines through & grows.
I'n my weekly video updates I've been talking about my journey into CrossFit, from how scared I was of joining - right through to how much I enjoy it now.
Well, few weeks back we were asked to grab a skipping rope and skip.. sounds simple right? eh... no ! Not when your Paddy and haven't a notion what to do or how to do it (seriously, who knew skipping could be so complicated!!) Well, what I realised soon afterwards is that skipping was only complicated as I was overthinking it, I was allowing my negative mindset of * I cant do that * to win. BUT thankfully I quickly had a stern mental conversation with myself and told myself to cop on, its only a rope, your only jumping and YES you can bloody well do it.
As I say, that was a few weeks ago.. since then I've been trying the odd minute or two of skipping here or there since - my mindset now is.. well you can do a few seconds of skipping so firstly YES you can do it, and have done it and secondly, practice makes progress!! Last night in class we revisited skipping again - and wow the difference was unreal - I was able to skip skip away !! Seriously, like something so simple, that I had overcomplicated is now a HUGE sense of achievement.
And you know what, the progress made with skipping feels far more empowering and positive that the feeling of when a pound or two is lost on the scales.
Don't give up when you feel like you can't do something, 99% of the time you CAN. Allow yourself the chance to TRY, dont quit before giving it a go, and if the first attempt dosen't succeed .. it's not failure, its an expierience for you learn from when you try again :) Positive Mental Attitude folks, its a truly powerful thing!
This has to be one of my favourite recent posts. I feel it hit home for a lot of people including myself. Taking responsibility for your own actions in life is HUGE!
As I’ve become more conscious I see how people rarely take responsibility for what they do to themselves and others!
I’m trying to awaken people up out of that with a no BS filter so that they can truly loose weight and be healthy!
To no surprise people did take offence but not the person asking. They knew what I meant! .
I’m aware of stress eating I do it myself all of the time. .
I used to be 110kgs and it wasn’t muscle! .
It took me two years to put on. I spent 1000’s doing it! A personal trainer would’ve been so much cheaper! Why net pick around a question like that? Be straight to the point. I did it to myself and so did you. Take responsibility for your actions. .
Loosing weight doesn’t happen over night (actually does in your sleep mostly haha). My point is give it time don’t focus on the results, focus on the process. It took me two years to put over 40lbs of fat on and 3 to get it off for good! I was stressed, depressed and food was a way out! .
My inspiration the whole time I lost it all (this was in my early 20s) was myself. I always said I was once fit and “skinny” I will be again! - it worked! .
Own your shit! .