Tommy Devery Health and Fitness

20 wholesome things you can do this bank holiday that don’t involve alcohol 🍺
I don’t think everybody needs to QUIT alcohol. But people should question their relationship with it & understand why they consume it.
Instead of asking yourself “why do i need to quit”, ask yourself “why do i need to drink”... Here’s some things you can do instead !
1) Spend more time outdoors
2) Go to a run club
3) Listen to a podcast on a new topic
4)Explore a new cafe / Restaurant
5) Meet with a friend / Family member you haven’t seen in a while
6) Journal
7) Create a vision Board
8) Join a team sport
9) Go to a Music concert
10) Make a playlist of your favourite songs for the summer
11) Watch a documentary on a random topic
12) Go to the cinema
13) Meet a friend for brunch
14)Play Padel
15)Go for a walk
16) Create a self care list
17) Research a recipe and try to cook something new
18) Compliment a stranger
19) read a book by the beach
20)Do something nice for someone you love

Stages of Change😀

This is a simple model that shows you the cycle of change and how you can increase your awareness to change a behaviour! Swipe over to see how🤩

1)Pre contemplation

This is before you do anything…The behaviour is not recognised as a problem and there is no effort to change.

2)Contemplation
You recognise that there is a problem behaviour but there’s some ambivalence about whether or not to change.

3)Preparation
You want to make a change but you’ve no idea where to start :/
Start by gathering facts about the situation, what’s in your control, seek support from people who’ve solved the same problem, and set SMART goals to achieve it!

4)ACTION
This is the implementation stage. You start to modify your behaviour, negative thoughts, lifestyle, and environment to help you create the change. Focusing on the small daily steps and compounding consistent effort over time to build resilience :)

5)Maintenance
Staying consistent and making sure the actions we have implemented are sustainable. Trying to prevent a relapse of behaviours that are not productive by managing setbacks, consolidating a routine and checking in with yourself.

6)Termination \ Relapse
We’ve eliminated any urges to return to a harmful or negative behaviour. The changed behaviour feels natural….
Eg….You started running in the new year and couldn’t run 1km without stopping, now your running x3 times weekly and doing 5k races on the weekend with no issue. It’s just a natural part of your routine now!

Follow me for more Nutrition, physical training, Mental health and Behaviour Change Education.

🔔 1:1 & Group Coaching available 🔔

FEMALE HEALTH SUPPLEMENTS 💅 all they’re cracked up to be? 🤔

The female health supplements industry have grown rapidly online. Products claiming to support hormone balance, reduce PMS symptoms, improve mood and energy and regulate menstrual cycles are widely promoted.

The symptoms being targeted are very real. I am not speaking from personal experience, but having worked with lots of females I know many women experience these.

Education around menstrual health remains limited and many women report feeling invalidated when they seek help. As a result many are left trying to navigate these issues themselves, often turning to online advice and supplements in search of support.

Some of the evidence for supplements is encouraging, but it does not mean a single supplement powder can “balance hormones” or eliminate period symptoms. Hormonal regulation involves complex interactions between the brain, ovaries, thyroid, adrenal glands and other systems.
Supplements may have a supportive role in particularly when addressing specific problem is proven to benefit. However they rarely address the underlying cause.

Before you buy supplements focus on the low hanging fruit. Adequate sleep, consistent sleep and wake times, sufficient protein and fibre intake, regular physical activity, & stress management.
Women’s health deserves far greater education and evidence based care than it has historically received. While the growing conversation around menstrual health is positive, it is important that the information being shared remains accurate and grounded in science rather than marketing.
Approaching supplements with curiosity, critical thinking and speaking to a qualified professional can help ensure people make informed decisions about their health.
Happy International Women’s Day 🤩💅

Pancake Tuesday 🥞🥞

It’s one day a year, sit down with your friends and family and have some proper pancakes for the day that’s in it!!

5 of my Favourite Books I read in 2025📚

Mindset ~ Dr Carol S. Deck… A book that focuses on the Growth vs Fixed mindset and gives real-world examples in leadership, coaching, and high performance for both. The book has valuable advice for how to be less defensive around your mistakes with others & create learning experiences.

The Greatest Self-Help Book~ Vex King & Kaushal, A book that looks inward through the mind body and spirit and is written by you, one page a day, one thought-provoking Q a day… eg. “Who is someone I wish I spent more time with and why?” ….. “What is the kindest thing I have done for a stranger”

Money Doctors 2025 ~ John Lowe, A financial planning book, not my usual read or something I’m versed in, but a good book that discusses complex Irish tax laws, insurance, investing & borrowing services clearly. What gets measured gets improved. Track your finances and at least be aware of them.

Ego is the Enemy ~ Ryan Holiday, Stoic Philosophy book which discusses writings of Greek philosophers & how their lessons can be applied by us to help live fulfilling lives. It’s bizarre that these Greek philosophers had the same problems almost 2,000 years ago that many of us face today such as ego, greed, and anxiety.
“The first choice sign of an impending nervous collapse is the belief that your work is terribly important”

Untypical: How the World Isn’t Built for Autistic People and what We Should All Do about it ~ Pete Wharmby, The topics he goes over are our social and workplace struggles and possible ways to combat them, autistic peoples need for emotional regulation through their interests, tips on how to rest and reduce the likelihood of meltdowns, and also the positives that come from having Autism.

We’re four weeks into 2026, many people have started new habits, and have big intentions to do more more more. More hyroxes, half marathons, park runs, GAA, tryka etc…

However, the more we do physically, the more stress we put onto ourselves, which increase the risk of injury for example stress fractures, irregular periods for female athletes, RED-S (relative energy deficiency - syndrome) which is a process where when we are not consuming enough energy (calories) to fuel us daily, the body will conserve energy in other areas affecting our bone growth, endocrine system, metabolism and mood.

Signs you’re Underfuelling-
Decreased performance training, poor recovery after sessions, regular colds and flus, underweight/low BMI, fatigue, and low iron levels.

Ways to ensure you’re fuelling yourself appropriately-
Estimate your daily energy expenditure, track your intake, and ensure you’re maintaining a consistent eating pattern of a variety of meals and snacks which are a good quality and mix of carbs protein and fibre 🍃 🍗🍩
Prioritise a carbohydrate snack before training and a post-training meal with a mix of protein fat and carbs to aid growth and recovery.
For females, timing of meals is crucial as long windows of being underfuelled, even despite overall daily energy intake, can impact multiple health markers.

Simple Meals and Snacks on the go🏃🏃‍♀️
Meal and Snack ideas for busy people who take their training and recovery seriously. High training =
high energy demands = high quality food choices.

Ins & Outs 2026 (I like this trend😂)

Feeling positive about this year and looking forward to a fresh start. Enjoyed the Christmas to switch off, eat and drink the sh*te out of it and reflect on my intentions for this year😂

i’m Hoping to make some more content this year but time will tell as work stays busy and i’ve a postgraduate to tackle at the end of the year.

I’m currently only taking on 6 clients at a time and 4/6 spaces are filled.

I seldom market my coaching but if your interested in some coaching please send me a message for more details and i’ll get back to you 📞

This October, six friends; Matt Kilmartin, Alan Coffey, Gerry Glynn, Daniel O’ Connor, Tommy Devery & Conor Devlin will be taking on the Dublin City Marathon in support of the . Cancer is a cruel illness which has impacted so many families across Ireland, including our own. The 6 of us with your help, want to do our part to raise funds for vital research, raise awareness, support local services and care, all in memory of the people whom we love, cherish and think on everyday.

To help us reach our goal, we’ll be running a number of fundraising events as well as running the Marathon:

Cycling for Cancer Cycleathon which took place at Kilmartin N6 Service station Athlone on Satrday 11th of Oct by the 6 marathon participants across the day cycling over 230kms.

Coffee for Cancer Care at Kilmartin N6 Service Station, Athlone: on Friday 10th of October all coffee purchases and donations will go directly to our fundraising efforts.

We are hugely grateful for any donation if you’re in a position of doing so, big or small, or even sharing the fundraiser page, it all goes a long way! Thank you so much for your generosity and encouragement! We have raised almost €15,000❤️❤️

Link to donate attached x

https://eventmaster.ie/fundraising/pages/NR77346100

Hot Weather Principles for Athletes 🔥🥵

Drink water regularly throughout the day and consider an electrolyte containing both sodium & potassium if you’re sweating a lot. Don’t wait until you’re thirsty to hydrate.

Pre training/comp, keep fibre lower for your meals, swap the porridge for other cereals! this will aid digestion avoid any tummy issues and make sure you don’t feel sick during comp. Exercising in the heat can exacerbate gastrointestinal discomfort, and being exposed to the sun can tire us out.

We use more Carbohydrate/energy in the heat due to physiological strain (increase in heart rate, and increase in body’s thermoregulatory system). Make sure the carbs you consume are low FODMAP/ easier to digest.

Chest Infections and nutrition 🤔🤒

Firstly, I want to highlight there is no silver bullet for nutrition. This is just a piece of a much bigger puzzle ie our Health.

We must priorities a nutrient rich variety of foods, containing a mix of fruit and vegetables, rich in vitamins and minerals. Even if you do catch a dose, you might not be able to cure it, but certain foods and supplements may help relieve symptoms and duration.

Other honourable mentions I need to highligt are sleep, how we manage our stress, hydration…

Probiotics may help maintain a balance of organisms in our gut which can help reduce inflammation in the body. These foods include yoghurt, milk, garlic, kimchi, tumeric, leeks, ginger.

Supplements which can help include vitamin C (some small evidence it might help reduce duration of dose), Zinc (appears to play important role in immune system) & Vitamin D.

Prevention is better than cure!!!