patrickfalvey_fitness

We’ll this is going to be interesting…………

Everything fitness, sports performance, nutrition, well-being, rehabilitation and mental health related

FYI first podcast audio is s**t I promise the next will be better!

Instagram posts: PFF 2024

Sweets may help you get results!

No I don’t fatten up my clients suggesting every day is a cheat day but the last time I checked you and I are human and we all like to indulge now and then

Iv’e always been a big fan of macro timings for health, performance and aesthetics. And one of the most important times to consume fast releasing sugar is straight after a workout

As long as you are within your calories by the end of the week, you’ll be fine. Iv’e had clients having half a bag of haribo and half after a big workout or sporting event to make sure glycogen stores are topped up

Ideally you want your glycogen levels to be adequate before you train and to start topping up a few minutes post training. When your blood starts redirecting its flow to the digestive system.

Now there’s a saying that the best athletes are the best recoverers. And you need to make sure you have that fuel in the tank ready to aid the recovery process and muscle protein synthesis

You can even do this whilst trying to loose weight. Even though you’re in a deficit if you time your fast acting carbohydrates after you workout and you hit the grams of carbohydrates you need you’re still within your allowances

So, don’t be too hard on yourself and don’t see any food as negative, sometimes its just what you need

Swipe right

Embarking on a transformative journey into 2024—both physically and mentally. 🚀 While sidelined by a Rugby injury, I stumbled upon a powerful quote: “You can’t have a new year without a new mind.” 🌟 Let’s not just upgrade the external, but evolve our internal landscape.

Consider this: putting the old mindset in a new year is like placing an old man in a new car—the experience remains unchanged. 🔄 My focus is on cultivating organisation and prioritizing what truly matters: Family, Finances, and Health & Wellbeing.

What about you? What shifts are you making in 2024?

Looking for some help getting there? Then drop me a message and we can discuss your goals

#2024

“Sunday, for me, is more than just a recovery day – it’s a time to reflect on the past week’s successes and challenges. With the busy life of a new parent, I’ve learned the invaluable art of meal prep.

My schedule doesn’t allow for fancy, time-consuming recipes during the week. I’m grateful for a solid routine, and my little one has inspired me to focus on bulk cooking delicious, low-maintenance, and nutritious meals that keep me fueled for my goals.

Here’s a simple recipe to create three satisfying lunches for the week:

Ingredients:
- 600g chicken breast
- Smoked paprika, chicken stock cube, chili, olive oil, soy sauce
- 1/3 cup of water

Mix all the ingredients, adding the water last. Preheat the oven to 180 degrees, and let it bake for 30 minutes. The result: a straightforward, delicious, and protein-packed meal solution.”

🌱 GROW YOUR OWN 🌱

Turning 29 but feeling 85? Why not channel your inner green thumb like I did! 🌿 Taking the leap into allotment life, I’ve discovered a whole new world of homegrown goodness. 🍅

Starting small with herbs and branching out to plum tomatoes and a lettuce army, I’ve noticed a world of difference. My leaves are bigger, my tomatoes are fragrant, and the taste is incomparable to store-bought. 🍃

Ever wonder if there’s a real difference? Trust me, there is. My lettuce doesn’t taste metallic, and my tomatoes are a perfect blend of sweet and salty. 🤤

And guess what? You don’t need acres of space! I’m doing all this in my backyard. 🏡

My mission? To focus on health as I age. Teaching my boy about real food vs. the tampered stuff. 🧒 Developing nutritional awareness around nutrient-rich, quality foods and their impact on our well-being.

Join me on this journey toward healthier living! Who’s up for it? 🙌

🔥 Exciting News! 🔥

🙌 I'm pleased to share with you that I am now taking on new online clients whether you’re looking to transform your body and / or improve your athletic performance

If you're looking to level up your fitness game, achieve your health goals, and embark on a transformative journey, you've come to the right place! As a certified and passionate fitness professional and newly qualified and registered Physiotherapist, I'm here to guide and support you every step of the way with over 10 years of experience and evidence based practise. 🏋️‍♂️💚

🌟 What I Offer 🌟
🔹 Tailored Workout Plans: Personalised training programs designed to meet your specific needs and goals.
🔹 Customised Nutrition Guidance: Expert advice to fuel your body and optimise your performance.
🔹 Accountability & Motivation: I'll help to keep you motivated and focused on your progress.
🔹 24/7 Support: Reach out to me anytime with questions, concerns, or just to share your victories! 📲

Whether you're a beginner taking your first steps towards fitness or an experienced athlete looking for a fresh challenge, I'm here to make this journey enjoyable and effective. Together, we'll smash your fitness targets and create sustainable habits that last a lifetime. 💯

Ready to take the leap? Drop me a DM or leave a comment below, and let's chat about your goals and how we can make them a reality. 📩🗨️

Feel free to tag a friend who might be interested or share this post with your followers! Let's build a supportive community of fitness enthusiasts. 🤝🌈

Thank you for all your support, and I can't wait to join you on this fantastic fitness adventure! 💫

👶🧡 New Dad Life: Embracing the Joy, Mess, and Endless Love! 👨‍👩‍👧‍👦✨

📸 Capturing the priceless moments of fatherhood has been an absolute blessing. Welcoming our precious bundle of joy into the world has transformed my heart in ways I never knew possible. 💖

Being a new parent has its challenges. Broken and reduced sleep, prioritising and reduced workout time. I fully appreciate the struggle many new dads face. Albeit there are lots of new parents out there who make it work.

So a week into being a new dad here are a few things I’ve been able to do:
- some 5k runs aiming to get under 30 minutes
- mobility sessions to improve my ROM at home
- 30-45 minute home workouts with weights, bands, kettlebells, yoga Matt’s and a medicine ball
- reduce my calories and carbohydrates to have around my workouts so I’m getting the maximum benefit from the nutrients

It’s tough but I’m a believer in that if you fail to prepare then prepare to fail. If I can do it, then so can you 👊

For online coaching inquiries please DM me

Finally after three hard but fantastic years I have finally achieved a First Class Honours in Physiotherapy! Can’t wait to see what lies ahead 🙌🙏

Can’t wait to get on the pitch again with these lads. 🙌🏉💚

Here’s a good one to think about whilst you’re having dinner.

Does the perfect breakfast for training really exist? Are we thinking optimising nutrient timing alongside when we train? How much to have of what and when? Should you eat before or after you train?

Whilst I don’t believe there is an absolute perfect breakfast, finding out what works for you and being consistent with that is key.

Some people might opt for oats or toast or weetabix, some may prefer lower carbs and higher proteins. But the thing that tends to remain similar in those with good physiques is consistency and eating good foods at the right times.

Some people can’t hack eating before they train. You might feel sick or get bloated or get a stitch. I certainly used to. And some people might need to eat if they’ve been up a few hours before they train. I do this especially if it’s going to be a big session and I’m training late morning.

So whether you eat before or after you train is up to you. But there are some things I like to apply. Simplistic foods pre or post workout. I want something that’s going to give me all the nutritional benefits but I don’t want it to make me bloated and it should be easily digestible.

I also want a good source of proteins and fats, eggs are great to have in the morning. Packed with protein, good fats and are released slowly into your blood stream throughout the day. If you can keep your blood sugars in range you’ll probably skip that lethargic hit in the afternoon if you’ve not pumped too much sugar into your body in the morning.

So I guess to summarise, find what works for you and stay consistent.

2 Online Coaching slots opening up for March!

Another online coaching post, you’re probably getting bored of these. I mean really what do I have to offer you?

Well if you swipe you’ll see my client who I have been working with over this past year.

Not only does Jason have a busy work schedule due to owning his own business sometimes working well into his evenings, he also has type 1 diabetes and hadn’t stepped inside a gym at this point.

Regardless, we worked together to figure out a solid plan for Jason to achieve his goal of getting under 90 kilos. Something he has always struggled to achieve. A year later Jason has over 20 kilos and has reported every aspect of his life has changed.

If you’re looking for that change, if you’re struggling to get started then please drop us a message. We also have a FREE month exercise manual for you to trial.

What should I eat and when?

What is it that gives you energy? I’ve always been curious to understand what people eat to improve their performance. Is it different for certain sports, do people have allergies or societal reasons to not eat certain foods and how do they meet their nutritional demands? This is a widely evolving area and different things work for different people.

I feel that macronutrient timing is just as important as calorie intake. Whether you are maintaining, losing weight, or gaining muscle the timing of proteins, carbs, and fats can help you achieve a balanced diet.

I have worked with many people with various nutritional needs, and I can pick out a few trends. People are either over their calories or slightly under. What tends to be the case with those slightly under their calories is there is too much of a focus on high protein, and low carbs/fats, and for those over their calories, there is too little protein and too high fats/carbs.

After a week or two of balancing these out and prioritizing nutrients at the right times I have had positive feedback i.e., “I have more energy and I am getting stronger (low-calorie diet)”, “My lean mass has increased and my body fat has gone down” (high-calorie diet).

A few things to take away:
1- What calories do I need based on my goals?
2- What do I need to eat and when?
3- How can I make this fun and tasty?

To answer all those questions, we can help you work out your calories, give advice on what to eat and when and provide you with tasty recipes to make it not feel like a diet. If you would like access to our free E-book, then slide into our DM’s and we will send you one over to help you get started.