Achieve Health & Fitness

Did you know?

Inflammation can be good and bad. It can help defend the body from ilness and stimulate healing. 😊

However it has the power to be wicked bad for the body. 🙈

Why? 🤔

Chronic, sustained inflammation is linked to an increase risk of diseases such as diabetes, heart disease and obesity. 😬

The foods you eat can significantly affect inflammation in your body! 🙉
Sugar, trans fats, refined carbohydrates and excessive alcohol are all culprits. 😏

Try and include more of the anti-inflammatory foods mentioned in the post. You may feel much better for it. ☺️

Talk soon,
Shane.

🔥8 week fat loss programme🔥

Another fantastic performance from a client who put in exceptional work over the course of the 8 weeks and I think it is fair to say the results speak for themselves. 👏

Over 8 weeks this client was:

Down 11cm's from her waist.
Down 7cm's from her hips.
Down 10cm's from her chest.
Down 3.5cm's from her upper leg.
Down 4cm's from her upper arm.

Total cm's lost: 35.5cm's.

Total weight lost: 9.6kgs/21lbs/1 & a half stone.

All home workouts as it was what suited her best with home/work and family life.
☺️

She swapped meals in and out worked off the fat loss guide, allowing her plenty flexibility and choice. 😀🌮

It isn't just about the fat lost. It is about the long term structures we have put in place for the long term. 🙌

We swapped out bad habits for good ones. 👍
We put in place long term solutions.
It is about permenant, long term solutions. It is about learning what is best while still allowing some of the nice stuff. 😉

If you would like to jump on board feel free to drop a DM and we can get you on the road to a much improved version of you in just 8 weeks. 😊
P.s you are still perfect just the way you are. 😁

Talk soon,
Shane. @ Cork

Healthy food doesnt have to be boring food. 🌮

Here is a snap from a client who wanted tacos but we put a healthy twist on it. 😊
Still full of flavour but with less calories.

Helped with the cravings while staying on track. 👌

Food plans shouldn't mean you dread your next meal. There should be an element of flexibility. Life requires it. 🤷‍♂️

Fat loss isn't linear and it doesn't happen overnight (unfortunately)! 😂

There will be days where the scales haven't moved and you are doing everything right. 🙉
Then you do your measurements and you have dropped cm's across the board. 😁

It is a big thing I try to esucate my clients on. Always look at the bigger picture. Make the best decisions you can with food and move as much as possible. ☺️

For those on the "Achieve Fat Loss Programme" they can choose from over 90 different options. 🙌

If you are looking to lose some bodyfat drop me a message and I can fill you in on how it can be achieved. 😀

Talk soon,
Shane.

Tip of the day! 😁👍
Consistency is key. 😉

Are you too busy to cook and prepare meals? 🙉

We all hit times where we are up the walls with work, life and everything inbetween. 🤪

Personally I will try to bulk prepare meals and I will always have meals in the freezer ready to go for when they are needed. 😉

But sometimes we may not always have the time to prepare meals so having a fall back is always handy! 😁

Here is a neat little find I came across in Aldi. 😊

384 calories and only 4.2g of sugar.
It hits the spot and very handy for a quick lunch. 👍

Give it a go and leave me know what ye think.

Talk soon,
Shane.

Trimming the bodyfat in isolation. 🤪
Put myself through a fat loss phase in order to give myself a goal. 😊

10 week difference. Nothing drastic. I just did what I tell my clients to do.
I focused on keeping the diet clean and worked out most days doing workouts I enjoyed. 😁

Could I have got better results? Absolutely.

But do you know what? I would have been bored. I hate plain food and I actually enjoyed this process. 😆

If you are doing a plan and it is creating a negative relationship between you and your food then that is an issue. 🤷‍♂️

My opinion? (for what its worth).🤓

You don't need to be weighing food.
You shouldn't have to count calories.
You shouldn't avoid fruit because it contains "sugar". 🙈

Look after the bigger picture. 😉

Stop eating chocolates and sweets because they "fits your macros".
Stop drinking diet fizzy drinks because they have "zero calories". 🙉
These habits will drive your hormones crazy and leave you with a bigger battle on your hands (craving issues). 😬

Create healthy habits. Get into a routine with your main meals. Eat whole foods.
Minimise eating high GI carbs. Eat more fruit and veg. Get 8 hours sleep. Keep stress levels to a minimum. Drink 2L of water daily. Move everyday. 🏃‍♂️

Do this and it will go a long way to keeping the waist line tidy over the longer term. 🙌

If you would like to learn more drop me a DM and lets get you started. 💪

Talk soon,
Shane.

Tip of the day! 🙌

Many people are struggling to get a good quality sleep during these last few weeks. 🙈

Try this tip and see your sleep improve. 😊
Also helps if you can keep a routine for when you fall asleep and when you choose to wake up! 😁

Talk soon,
Shane.

Overnight Oats. 😍
recipe.

This is wicked tasty and super easy to make. 🙌
Fierce handy to have stored in the fridge ready to go. We use these a lot when we have a busy week ahead. 👍

What do you need? ⬇️
2 mashed banana's.
2 cup full of oats.
3 tablespoons of chia seeds.
Mix well all of the above in a large bowl.
Add 3 large tablespoons of peanut butter.
Add Almond milk to make a runny paste.
Add 2 tablespoons of honey.
Mix well and divide between 2 cups.
Leave in fridge overnight and chop fresh banana on top before consuming. 😉

Talk soon,
Shane. @ Cork

Next Fat Loss Programme kicking off Monday the 4th of May. 🔥🔥🔥

Delighted with some awesome results from the last intake which will be shown over the next few weeks! 😁

If you are looking for accountability and need that little push then why not get in touch? 😊

This programme is suitable for everyone, no matter your level of fitness! 🙌

Just 2 spaces remaining. ✌

If you have any questions, just drop me a message. 😀

Talk soon,
Shane.