Fitness And Strength Training Life

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🏃🏃CARDIO OR WEIGHTS🏋🏋
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A question I get asked a lot, "which is better, cardio or weights?" 🤔
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Why not both? 💯💯💯
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The benefits of both are endless! ✔
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For anyone in Dublin suffering from any pain or injuries, I couldn't reccommend John and Rathmines Chronic Pain & Sports Injury Clinic enough. 👌😊

The clinic is based in Swan Leisure Rathmines and is open 6 days a week. Monday- Friday 10am-8pm and Saturday's from 10am-4pm.

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Leaving work on a Friday being too excited to go train legs like....
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😅😅😅
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🐷🐷WEIGHT DOES NOT EQUAL FAT🐷🐷
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This is one of those things most people logically know and understand but, if/when their weight randomly spikes, they immediately "forget" and wonder why they aren't making any progress.
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☡ Pay attention here guys, I’m going to let you in on a little secret- WEIGHT DOES NOT EQUAL FAT. Just because the scale spikes does not mean you aren't making progress, nor does it mean you gained fat overnight.
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❔ What does it means? Weight is SO many things aside from fat. Weight is the food you have in your stomach. Weight is the glass of water you drank. Weight is your bones (which increase in density as you strength train). Weight is your muscles. Weight is your body holding onto water because you had a salty meal. Weight is your body holding onto water because you're physically, mentally, and emotionally stressed out.
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📊Weight is SO MUCH MORE than just fat. And many times you'll step on the scale and see it jump a pound or two or maybe even three+ from the day before. It's not fat - it's physiologically impossible to gain that much fat overnight. It's weight. That's it. Just weight.
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🕉 So don't let it bother you. Don't let the scale dictate your mood. See the number, recognize it's just a number, move on, and keep smashing you goals.
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😊 I hope this helps and, as always, if you have any questions leave them below. 😉

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I can’t help you, nor anyone else, till you want to help yourself 😮

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📈📈 THE DIETERS LIFE CYCLE 📉📉
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Dieting can be one of the biggest obstacles anyone can face when undertaking a new health regime. For most of us, this is where we fall down on our journey to a happier, healthier life. 🤦
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Let's take a look at the dieters lifecycle a bit closer 🔍
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🆗 Ok. Time to make a change: Stage 1, where you decide once and for all that you're feed up feeling lethargic, sluggish and down right Blaaa. There has to be more to life than feeling like this. Time to make a change to a healthier way of life.
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👑 This is my year. Strict diet and training plan: Stage 2, you've moved on to a regime of strict dieting and forced exercise that you absolutely hate with all of your being, but that magazine article you skimmed over that one time said this is how it's done so time to get to work. (Also knowing deep deep down that you tried a similar method before and failed miserably because you hated every second of it)
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⚃ Stage 4; Yes! This is amazing, I'm getting great results: You've done incredibly well up until this point. As much as you've hated it, you've stuck to the plan and you're finally starting to see results. Results that you haven't seen in years in fact. Enter stage 5.....
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☠I've been working so hard, I deserve this treat: True, you have been working really hard and yes, you do deserve a treat. Unfortunately for you, the inner fattie you've been suppressing all through your health kick is rearing their ugly head and sniffing out your impending doom.
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🙏 Stage 6; Damn I shouldn't have done that, I messed up: What was meant to be a treat for all of the hard work and amazing results ended up in a 6 hour binge of junk food leaving an aftermath of regret, disappointment and sense of failure that has now left you feeling even worse than when you started.
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💩 Stage 7; I give up, I've failed again! At this stage you are now feeling like complete crap and have decided to give up on your goals. You've surcome to that voice in your head that tells you you can't do it and to just stop trying, what's the point. You're motivation is now at an all time low again and will remain this way until you complete a full cycle back to stage 1.

I hope you found this helpful and as always if you have any questions just ask me ask me. 😉

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Mandatory pancake post for pancake Tuesday 🥞
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If you've never tried bacon, pancakes and maple syrup I urge you to try it ASAP!!!
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🥞+🥓=😍

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Different week. Different country. Different gym. Same consistent couple 💪👫

❓❓WHAT SHOULD I EAT TO LOSE WEIGHT❓❓

A question that iI get asked almost on a daily basis, so in this post I'm going to shed some light on the topic 😁

A proper diet includes carbohydrates, protein and fat in the correct ratio and from the right sources. A proper balance of these three maintains a healthy, slim and well-functioning body. It is important, however, to get our food in its most natural state. Remember Mother Nature did not put rivers of diet soda on earth!

✅ What to avoid:

- Drink less soda and coffee.
- Limit intake of sugar such as candy, chocolate, cookies, syrup, jelly, desserts, pastries, donuts and other sweets
- Cut down on alcohol consumption!
- Avoid high fat and junk foods. Limit intake of beef and pork to once or twice a week.
- Avoid toppings and condiments like butter, margarine, cream, non-diary creamers, salad dressings, gravy and sauces.
- Eliminate salt at the table.
- Cut back convenience foods such as dried soup mixes, pizza, hotdogs and hamburgers.
- Avoid all processed meats and foods as these contain many chemicals and preservatives that can cause congestion.
- AVOID smoking! It makes the body very sluggish and prevents the absorption of vitamin C.

✅ What to eat to keep the body at its peak:

- Eat a well-balanced diet including plenty of roughage such as fresh fruit and vegetables.
- Drink plenty of water, 6-8 glasses a day.
- Drink low-fat milk, caffeine-free coffee, herbal teas, unsweetened fruit and vegetable juices.
- Eat more non-meat protein sources (legumes, lintels, beans and greens).
- When eating meat choose lean cuts and remove visible fat from meat.

✅ Advice and helpful hints to feel your best:

- Eat small amounts often throughout the day.
- Eat slowly and chew food well.
- If possible grill, steam, or boil food.
- Take a sauna or steam room every week (or even up to 2-3 times a week) to help improve circulation and reduce stress
- Try to implement once a week or month a fruit or vegetable juice day to maintain healthy digestive system.
- Keep stress levels down. Take ten minutes of relaxation every day.
- Have three free alcohol days in a row each week, and one free alcohol month each year!
- Exercise 3 times a week to speed up circulation, help flush stubborn toxins, burn fat, firm muscle and smooth the skin. Exercise should be pleasant and fun, never a chore – always a part of life. There are many ways to exercise; remember, it does have to suit your lifestyle.
- Take an organic plant based vitamin like: Barley Green or Spirulina (in powder or capsule form)
- Walk, walk and walk!

I hope you found this helpful and as always of you have any questions, just ask me. 😉

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The absolute effort and hassle of doing a food shop is outweighed by the fact now I have all of this delicious food to eat. This'll definitely get me over the midweek hump 😜😅

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With the excitement of my first trip of 2018 looming it got me thinking about the difficulties that people face when eating out on holidays.
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Here are a few tips I keep in mind that can help you to stay on track on holidays:
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💦 Stay hydrated
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🍗 Ensure you have protein with your meals
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🥗 Try and bulk your meals with vegetables avoiding starchy carbs
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🍦Always enjoy a dessert/treats
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🥃 When consuming alcohol opt for tonic water and soda water as mixers instead of sugary drinks
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🍌Bring healthy snacks to the airport as often "healthy" airport food is expensive
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🚶Walk as much as you can instead of public transport
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🍾 Most importantly remember to enjoy the local culture and local food...you're on holiday!!