Aisling Farrell Online Coach

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Grateful every second for you my little pumpkin picker ✨🎃
19/10/2026

Grateful every second for you my little pumpkin picker ✨🎃

18/10/2026

Eoghan really pushed me with this one 🥊

First hit of compromised running in a minute. Well in over two years since having Conor. Used to love hyrox training in their classes are amazing but haven’t been able to get there this side of PP. So Ber sorted me out with this one, would love to fit one style of workout like this in per week. I do really think I feel my fittest when I train this way.

Todays workout if you want to try:

1. 4 minute warm up on bike / ski erg

2. 6 rounds of
30m walking lunge/burpee broad jump
600m run

3. EMOM 20 wall balls x 5

Simple yet awful.

Thanks so much

🏃🏻‍♂️

Caitriona’s hen 💕✨ Thanks Caitriona Butler for the best girls night - love my school family so much 🥹💕🩷 x
04/10/2026

Caitriona’s hen 💕✨

Thanks Caitriona Butler for the best girls night - love my school family so much 🥹💕🩷 x

Some Sunday meal prep for a family, focusing on whole foods, LOTS of fruit and vegetables (16 different kinds used), hig...
27/09/2026

Some Sunday meal prep for a family, focusing on whole foods, LOTS of fruit and vegetables (16 different kinds used), high protein and balanced macro nutrients everywhere else ✨

STICKY DATE AND CARROT LOAF 🥕
CHICKEN TACO BOWLS 🍋‍🟩
BEAN CURRY 🫘
OVERNIGHT BLUEBERRY AND WALNUT VANILLA OATS 🍦
CHOCOLATE AND RASPBERRY CHIA SEED PUDDING 🍫

I didn’t add instructions for overnight oats or chocolate pudding but they are on my page else where if you need them just look through my last few posts! 😘

Let me know if you try any!

15/09/2026

Today was fun! If you’ve been following me a while you know I love functional fitness that builds power, strength, and incorporates lots of sneaky core and pelvic floor work—so when suggested we go gym, I thought I’d put him through his paces and see how he’d get on training with me as I continue to rebuild after having Conor last March!

So the goal here isn’t just about lifting heavy in one direction. We are using specific breathing strategies, offsets, and rotational demands to prime the deep core before hitting our primary strength lifts

Here is the workout breakdown to save and take to the gym:
🔥 WARM UP: Deep Core & Mobility Priming (2 Sets)
* A1: Kneeling Hip Shift To Reach | 2 x 10
* A2: Supine 90/90 Hip Lift W/ Cross Body DB Reach | 2 x 10
* A3: Half Kneeling Band Press Knee Drive | 2 x 10
* Focus: Exhale fully through your mouth on the reaches and presses to naturally drop the ribs and turn on the TVAs
⚡️ BLOCK A: Multi-Planar Power (3 Sets)
* B: Reach-SL Hinge-Lateral Chop To Box | 3 x 8
* Focus: Explode through the hips and use your core
💪 BLOCK B: Primary Strength (3 Sets)
* C: Back Loaded Box Squat | 3 x 6
* Focus: Keep the core intensely braced to drive the weight straight up from a dead stop.
⚖️ BLOCK C: Unilateral Strength (3 Sets)
* D: Contralateral Loaded Lateral Step Up W/ Hand Assist | 3 x 10
* Focus: Holding the weight on the opposite side forces your obliques to fire hard just to keep your torso upright. 3 Mississippi on way down important!
🍑 BLOCK D: Accessory Superset (3 Sets)
* E1: Landmine Single Leg Hip Thrust | 3 x 12
* E2: Deficit Soleus Raise W/ Dumbbell | 3 x 15
🫁 BLOCK E: Conditioning
* F: Cardio Implement of Choice for 10 second sprint intervals with 50 second recovery | 1 x 8:00 mins

06/09/2026

🥣 Protein oats
50g oats + 30g whey + milk + frozen fruit + desiccated coconut
≈ 400 kcal | 30g protein | 50g carbs | 9g fat

🍗 Honey garlic chicken rice bowl
Chicken breast marinated in soy sauce, garlic & honey, air fried with rice, broccoli, carrot & spring onion, then finished with a little soy + chilli flakes 🌶️
≈ 550 kcal | 50g protein | 60g carbs | 10g fat

🥜 Energy balls
Dates + peanut butter + blitzed almonds + blitzed oats + milk to mix — perfect for when you want something sweet but still want it to actually keep you full.
≈ 150 kcal each | 4g protein | 18g carbs | 7g fat

Just simple meals that taste good, give you plenty of protein and make it easier to stay consistent!

🤍

For the day that’s in it 🥵 Hydration 101Small sips across the day > big gulps Electrolytes > plain water for athletes wh...
24/06/2026

For the day that’s in it 🥵

Hydration 101

Small sips across the day > big gulps
Electrolytes > plain water for athletes who are sweating a lot
Glass of water first thing > coffee

Happy hydrating! 💦

PROOF that postpartum training is about MOVING forward NOT bouncing back. Sometimes a transformation photo just doesn’t ...
19/06/2026

PROOF that postpartum training is about MOVING forward NOT bouncing back. Sometimes a transformation photo just doesn’t do it justice, Eibhlín’s journey is more than that & it can’t be simply shown by the scales. Becoming a mother changes you in ways you could never imagine, it’s a complete transformational life experience I couldn’t do this girl justice with a before and after.

As a mam priorities shift, your body changes, confidence changes. A hill I will die on is that postpartum fitness isn’t about shrinking or “getting your body back”. It’s about NOURISHING a body that supports the life you’re living now. Think rebuild, repair. Heal. Grow.

A few things I did whilst supporting Eibhlín➡️

🍔ensuring she was eating enough. Breastfeeding is extremely demanding on the body, so I put Eibhlín on 400calories + over her TDEE to protect milk supply as she trained. Once Ógie started solids and became more established we could then start targeting some fat loss.
🧠 We trained smart and with purpose, deep core and pelvic floor training took an important place in gym work. Mindful of healing and repairing. Remembering not to overestimate the body postpartum but respect it.
🩷understanding where she is at and what she is living through. Understanding being so tired your eyes burn. Understanding the engorgement and back pain, getting it when you need that hour in the gym to feel like yourself but also being so tired you don’t know if it’s the right or wrong thing. The mom guilt. The overwhelming love. The hormones. The first period after birth. I’ve lived it and I’m still living it. I really don’t think any coach will ever truly understand postpartum until they have walked that path themselves.

Special mention for Ógie for being the cutest best little boy and keeping his mammy company on so many runs and workouts. What an example she is setting for him and his future as an athlete!

Eibhlín you are an absolute inspiration & thank you so much for trusting me with your body at such a vulnerable and crazy time. I am so, incredibly proud of you 👏

Thanks so much to the Procters for a fabulous weekend 💒
14/06/2026

Thanks so much to the Procters for a fabulous weekend 💒

A talking point at my recent team development and bonding day with unlocked was how we often build muscle faster than o...
19/05/2026

A talking point at my recent team development and bonding day with unlocked was how we often build muscle faster than our connective tissue can adapt.

Tendons and ligaments recover slower than muscles — but they’re what keep your strength usable long term.
If you constantly push load without giving connective tissue time to adapt, pain eventually catches up:
• tendonitis
• joint instability
• chronic inflammation
• tears

I see this so much with people who play sport, in my immediate circle lower limb issues have been a recurring theme this year. And I think a lot of it stems from lack of plyometrics, slow eccentrics, progressive overload, recovery, mobility, and patience within their training plans.

Train hard.
But train sustainably.

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