Coached By Orla

Long weekends are for making memories, not stressing over missed workouts or one-too-many drinks 🍸 🍺

One of my best friends is getting married this weekend, and I plan to be fully present for it. No tracking, no guilt, just good vibes.

That said , if every weekend turns into a free-for-all, and you’re wondering why you’re not seeing progress… this post is for you.

I break down:
✨ When to relax and enjoy
💡 When to dial things in
📆 How to plan ahead so your goals don’t get lost every Friday
📉 What to do if you do overdo it

It’s not about being perfect. It’s about being intentional.

Had an amazing weekend away, enjoyed some food and wine, and now it’s time to reset! 🥂🍲 Even though I’m in a fat loss phase, I’m not cutting calories or ‘waiting until next Monday’ to get back on track. I’m starting today by making small choices that align with my goals:

💧 Prioritizing water
🚶‍♀️ Getting movement in
🥗 Nourishing with foods I love (like a big veggie-packed stir fry)
🗓 Planning my week ahead

Remember, progress is about consistency, not perfection.

We’re at week 3 of January, how are those New Year’s resolutions going? Have you fallen off the bandwagon?

Here’s 5 simple changes you can make each day to bring you closer to your goals, whatever they may be!

👉 Move daily, whatever that may be, even just a walk each day!
👉 Social media/phone/screen breaks. We’re constantly “on”. Disconnect for a bit each day
👉 Focus on getting more sleep. Even just try for an extra 15 min to begin!
👉 Home cooked meals. This doesn’t mean spending hours meal prepping, it might even mean just changing one meal to a home cooked meal initially, and again, build on that. It doesn’t have to be fancy!
👉 Make time for journaling or meditating. Even if that’s just 5 or 10 min a day focusing on gratitudes.

You don’t have to implement them all at once, but trust me, the difference they’ll make is huge!

Week one of Jan doesn’t count… re-start again today… sound familiar?

Some small habits on a Monday can help you win the week and make long term results without a huge diet/lifestyle overall.

Here’s some tips to take control back!

👉 Write a to do list and plan your week
👉 From your next meal today, make good choices, even if you’re not prepared, focus on protein and micro nutrients
👉 Hydrate, hydrate and hydrate 💦
👉 Get out for a walk. Movement, air, nature, headspace, just do it!
👉 Get a training session done. It doesn’t have to be a massive session, or you don’t have to give it 100%, but move and you’ll set yourself up for the week!

💻 Now taking online clients for Feb 2024! Drop me a message to chat!

My face every time someone suggested another glass of wine or opening more snacks over the next couple of weeks 😂

If you want to train over the Christmas period, do. If you want to take some time off training, do.

If you want to watch what you eat, that’s fine. If you want to eat whatever you want, that’s fine too.

Do whatever you feel is right for YOU. Not what think you should do.

Also, can we all please NOT comment on anyone else’s approach to nutrition and training over the festive period. You do you and don’t worry about what others are doing! ✌️

I’ll be training some days, and being a sloth other day. I’ll be eating veggies protein and drinking water, while also eating chocolate and treats and drinking wine 🍷

📸

Fueling Success: Why Breakfast Matters! 🥞📚 Rise and shine with breakfast to boost energy, focus, and performance throughout the day. 🌟

Energy Boost: After a night's rest, your body needs fuel to kickstart your metabolism and provide you with the energy you need to start your day.

Improved Focus: A nutritious breakfast can enhance cognitive function, concentration, and overall productivity, which is crucial for work or learning.

Metabolism Regulation: Eating in the morning helps regulate your blood sugar levels and metabolism, preventing overeating later in the day.

Nutrient Intake: Breakfast provides an opportunity to consume essential nutrients like fiber, vitamins, and minerals that are important for your overall health.

Weight Management: Contrary to skipping meals, eating a balanced breakfast can aid in weight management by preventing excessive snacking and promoting healthier food choices.

Mood Enhancement: Starting the day with a good meal can positively impact your mood, reducing irritability and stress. Nobody wants to start the day HANGRY!

In essence, breakfast sets the tone for your day by nourishing your body and mind, allowing you to perform at your best and maintain overall well-being.

What’s your go to brekki? I go through phases and eat the same breakfast on a loop for weeks!

Remember, success in your health & fitness journey often comes down to planning and consistency, not extremes.

When it comes to food and training, take the time today to plan your meals and workouts in advance. This will help you stay on track and make healthier choices.

Instead of going for an "all or nothing" approach, focus on making small, sustainable changes. Whether it's choosing a salad over fries or squeezing in a quick workout, these small adjustments add up over time and lead to lasting results.

Set yourself some daily non-negotaibles
👉 2L water
👉 a walk outdoors
👉 Protein with every meal
👉 8 hours sleep

Small steps = big results. You've got this! 💪🥗🏋️‍♀️

P.S. Use code LHTOORLA for some savings on 😘

3 months left of 2023. Remember those New Year’s resolutions you set back in January? How are they going? If you gave up on them, it’s not too late to make progress before the end of the year!

Here’s 5 simple changes you can make each day to bring you closer to your goals, whatever they may be!

👉 Move daily, whatever that may be, even just a walk each day!
👉 Social media/phone/screen breaks. We’re constantly “on”. Disconnect for a bit each day
👉 Focus on getting more sleep. Even just try for an extra 30 min to begin!
👉 Home cooked meals. This doesn’t mean spending hours meal prepping, it might even mean just changing one meal to a home cooked meal initially, and again, build on that. It doesn’t have to be fancy!
👉 Make time for journaling or meditating. Even if that’s just 5 or 10 min a day focusing on gratitudes.

You don’t have to implement them all at once, but trust me, the difference they’ll make is huge!

📸

Did you hit the F**k it button this weekend? 🥂

Don’t let it derail you! Some small habits on a Monday can help you with the week and not go totally off the rails.

Here’s some tips to take control back!

👉 Write a to do list and plan your week
👉 From your first meal tomorrow, make good choices, even if you’re not prepared, focus on protein and micro nutrients
👉 Hydrate, hydrate and hydrate 💦
👉 Get out for a walk. Movement, air, nature, headspace, just do it!
👉 Get a training session done. It doesn’t have to be a massive session, or you don’t have to give it 100%, but move and you’ll set yourself up for the week!

Happy Sunday 💕

Eating out this weekend? Don’t derail your progress! You can enjoy a meal out and still stay on track toward your goals!

⚪️Research the menu before you go! Most places have the menu online so before you get there decide what you’re going to eat and eat around it for the remainder of the day.

⚪️Don’t be afraid to ask to modify items on the menu. A burger without the bun, sauces & dressing on the side etc etc. It’s nearly always possible to chose a protein & veggies option to add some fats/carbs to.

⚪️Skip dessert 🍨

⚪️Avoid fried foods and get baked, steamed, or grilled

⚪️Eat slowly and mindfully and enjoy every bite guilt free!

⚪️You don’t have to eat the whole thing. Often the portions when you eat out are big so just eat as much as you need.