Overnight Oats in a new @kilneruk Jar ❤ Funny how the little things make mornings brighter! I use 40g @flahavansuk oats, 1 tbsp @chiabiaseed Chia seeds, 250ml @alpro , 1 scoop of @nuzest_europe vegan protein & dashes of cinnamon, ginger & whatever else I'm feeling or have in the cupboard - often turmeric too! 🌺 Then toppings are the best bit really 😚😚😚 #overnightoats#oatsforbreakfast#oatsinajar#oatssogood#whatsforbreakfast
PHYSIQUE UPDATE⁉️ -
Feeling good and strong even tho im not able to train as much due to shoulder/neck injury..! Getting physio weekly and doing lots of stretching and mobility so hopefully il be back in full swing soon 💪
Also starting pt sessions soon with someone so will be good to be getting trained and pushed by someone else 😬
Calories and macros are sitting at roughly 2100-2200 cals daily/ C-220g/F-60g/P-160g 🙌 ( these are my macros so im not advising anyone else to follow these as everyones body is different😘) -
GOAL for this week is to be consistent with training/mobility work and include healthier choices into my diet including lots of micros and increasing my water intake..! ✅🥦
What are your goals for the week? And if anyone has any questions about calculating your calories/macros don’t hesitate to comment below or slide into my DM’s 💗💕
Tan im wearing is @bperfectcosmetics Ultra dark 🌴
I'm looking for at least 1 more Fully Qualified Personal Trainer to join me in expanding my current fitness community in Malahide. -
Previous experience is an advantage, but you will get full training on all the systems in place. -
Successful candidates must have a passion for helping people alongside a desire for their own training and learning. -
You will be required to take 1-1 PT clients, group PT sessions, Classes and corporate training sessions for companies at their sites outside of the gym. -
Contact me through e-mail only email@example.com
Fearing what others think🔥
What has brought me a lot more happiness in life is speaking up when times get tough. I think we all experience times when life can be overwhelming and we can find it hard to cope.
Looking back the last few years, I have done numerous post on mental health. My aim is always to inspire others with these posts that need help, support and guidance. Someone mentioned to me the other day that do I fear what people think about all the mental health posts I do?
My answer: absolutely not.
I don’t want anyone to go through the same struggles that I did.
I don’t do it for the likes and shares.
If my message can resonate positively with one person or even fifty people than I’m doing what I set out to do.
I don’t fear what anyone thinks. I’ll continue to spread much needed awareness for mental health issues.
Pop over to my website for more mental health posts that I have done the last few months:
Thank you 😊
What a day Cork 😄💚 we loved every second of it 🙌🏼 thanks to everyone who took part, all our amazing presenters & every one of the brands who came down 💥 #WellFestSummerTour in association with @kbcbankireland 🥑🍓🌽
🤤Saturday morning, protien rich (33grams) smoothie bowl🤤
Vanilla flavoured smoothie bowl topped with banana, hazelnuts, cashews , chia seeds and some @waldenfarmsinternational chocolate/peanut butter sause!
Also a great tip to help regulate blood sugar levels, so you don't get that spike or drop a couple of hours after eating a meal is to add some cinnamon powder to help keep you satisfied longer. It also has great anti inflammatory benefits. I usually sprinkle it on top of my porridge or in my smoothies .. tastes great too so win win😃 macro breakdown if you slide over 😎
An Easy way to reduce the carbs of this meal is to have berries instead of banana. #veganathlete#personaltrainer#healthyliving#gains#highprotein#Lowcarb#irishfitfam#vegannutrition#vegains#gains#highprotein
We’re ready for you Cork😄🍍🙌🏼SO much fun planned for you tomorrow with our awesome lineup and some of our favourite brands💥 @fearless.moves @nat_tilly @td_performance @annagcork @dominicmunnelly @tracyannphelan @juliebyoga @gympluscoffee @gleniskinsta @nakedjuiceuk @homespun @dairyfree_dream @theirishbalance @drcoys💥
#WellFestSummerTour in association with @kbcbankireland
Fighting the #dadbod 👊🏼😰🔥👶🏻 Hit max watts x 6 on the @concept2inc #skierg after an upper body gym session. The aim was to keep 10% or less drop rep to rep. I took 1 min between efforts 🔥 @gerconroyfitness
Should you take Citrulline Malate by @peter_bowman
In my opinion Citrulline Malate is a supplement worth the money, or at least worth a try. It’s a supplement that has had a good amount of research behind it and the benefits are promising!🙌🏻
It’s best taken a hour to 30 minutes prior to your workout, which is why it's often in pre-workouts. Pulse, which I take is great because it has 8g, which is enough for everyone! Prolific is another good one with 6g. Some pre-workout’s like 1MR, and C4 leave it out altogether which I believe is a mistake. A variety of other products are under dosed, so if you want the benefits, buy citrulline on the side and add it in! Watch out for proprietary blends.👌🏻
Personally, I find it really helps with the pump, especially when I am training fasted. If your focus is on hypertrophy I believe the pump is necessary. If you struggle to get a good pump throw this in the stack. If your focus is more on strength stims are a better bet.👍🏻
Happy Friday WellFesters🤸What better way to start the day than this chia pudding topped with @homespun’s delicious Quinoa Crunch with pecan and cranberries😍😋
We're so excited to have @homespun and @theirishbalance at our Cork summer tour pop-up with @kbcbankireland tomorrow! One more sleep🙌🏼😄 #WellFestSummerTour#foodinspo