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nat_tilly Nathalie Lennon @nat_tilly mentions
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CORE WORKOUT <span class="emoji emoji1f447"></span> . <span class="emoji emoji1f449"></span> Straight Leg KB Sit up x 10 per side <span class="emoji emoji1f449"></span> Med Ball Sit Up x 12 <span class="emoji emoji1f449"></span> High Plank Toe Taps x 12 ...
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CORE WORKOUT . Straight Leg KB Sit up x 10 per side Med Ball Sit Up x 12 High Plank Toe Taps x 12 Side to side V-ups x 20 Twist Kicks x 10 Superman climber (4) + Push up x 4 . Save this one and give it a go at the end of a workout (or try 3/4 rounds as a solo core workout) ️ I’ve been trying to do ... CORE WORKOUT 👇
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👉 Straight Leg KB Sit up x 10 per side 👉 Med Ball Sit Up x 12
👉 High Plank Toe Taps x 12 👉 Side to side V-ups x 20
👉 Twist Kicks x 10 👉 Superman climber (4) + Push up x 4
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Save this one and give it a go at the end of a workout (or try 3/4 rounds as a solo core workout) ☺️ I’ve been trying to do a core finisher x2 a week lately, just to change it up 🙌
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I flippin’ love starting my day early with some movement, and to do so stress free on holidays is so amazing 😭☀️❤️
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Today I’ve a little work to do, and two nutritional assignments to dive into before we enter chill mode ☀️ .
Hope you are all still enjoying the festive feels 🎄 I sure am, and major excitement is building for Costa Rica 🙈💫
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Tag me if you give it a go🙋‍♀️
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#Training #CoreFinisher #Workout #Holidays #AimnSportswear @aimnsportswear
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Let the Influx of “fat-blast-super-shred-gaintastic-post-Christmas-workouts”..... BEGIN ...
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Let the Influx of “fat-blast-super-shred-gaintastic-post-Christmas-workouts”..... BEGIN 🙃🤣‍♀️ . I smashed a good squat session today (check my story for the workout), my normal routine, no extremes, training on my holidays yes BECAUSE: . ️ I like training, feeling strong, ... Let the Influx of “fat-blast-super-shred-gaintastic-post-Christmas-workouts”..... BEGIN 🙃🤣🙅‍♀️👇
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I smashed a good squat session today (check my story for the workout), my normal routine, no extremes, training on my holidays yes BECAUSE: .
➡️ I like training, feeling strong, breaking a sweat and looking after myself.
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➡️ Training is not a chore, it’s a blessing, it’s empowering, and it sends you a rush of happy endorphins, an instant mood boost. .
➡️ Playing in new gyms excites me and jet lag adjustment is real 🙋‍♀️
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➡️ It’s my “me time” in days which can be socially crazy - home or away, it’s always a time I enjoy.💫
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➡️ American boys are cute and I have a mega gym crush from my last two trips here TEEHEE 🤣
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➡️ There’s no gym in Costa Rica next week so getting my weight sessions in this week to try keep strength up 🤩
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I DID NOT WORKOUT BECAUSE: .
➡️ I felt guilty about Christmas dinner, dessert, chocolates, leftovers... Need I go on 🐽
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➡️ I want to burn the calories I ate to try and undo “damage” .
➡️ I want to sweat out the bad to make room for more over the coming week.
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➡️ To punish myself in anyway for a food related action.
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I hope you all had a fantastic Christmas day, Christmas dinner, and have an even better St.Stephens day! Don’t carry forward guilt, don’t wait too long before you get back training, don’t restrict your eating today, and don’t allow any negative self talk creep in. .
Develop LIFESTYLE habits ❤️💪
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Pool bound today ☀️
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📸 - @davey 🔥
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#Fitness #Lifestyle #LiveWell #Mindset
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Santa brought me my sister this year <span class="emoji emoji1f60d"></span><span class="emoji emoji1f46f"></span>‍♀️ A whole year since our last hug! A very Happy Christmas ...
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Santa brought me my sister this year ‍♀️ A whole year since our last hug! A very Happy Christmas all from the Lennon ladies. I hope it’s a joyful one. . I hope your day is filled with blessings - whatever form that comes in for you It doesn’t have to be the newest gadget, it doesn’t have to include ... Santa brought me my sister this year 😍👯‍♀️ A whole year since our last hug! A very Happy Christmas all from the Lennon ladies. I hope it’s a joyful one. 🎄
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I hope your day is filled with blessings - whatever form that comes in for you💗 It doesn’t have to be the newest gadget, it doesn’t have to include the fanciest food, it doesn’t have to be about being endlessly happy as it is a hard time of year for many of us, it is about being thankful, for what we do have ❤️
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Kicked off my Christmas morning with a late morning short run (an annual tradition for me🎄), and a beach stroll with my fam - all the snacks to be had to tie us over to a FULLY ORGANIC main meal tonight.... how amazing is that?! 😭 I’m so lucky. So blessed. .
Eat, drink and be merry... tomorrow, SQUAT 😛 And then repeat 💁‍♀️
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#Holidays #Family #Christmas #Outdoors #Blessings
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Next stop <span class="emoji emoji27a1"></span>️ My Sunny Florida family <span class="emoji emoji1f46f"></span>‍♀️<span class="emoji emoji1f384"></span><span class="emoji emoji2764"></span>️ HAPPY CHRISTMAS EVE!! Make it memorable <span class="emoji emoji1f447"></span> . I spent ...
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Next stop ️ My Sunny Florida family ‍♀️️ HAPPY CHRISTMAS EVE!! Make it memorable . I spent my plane journey to Philadelphia looking through photos, all the changes my body has been through over the years. I looked back at pictures I took at a time where I was deep in body dysmorphia and ... Next stop ➡️ My Sunny Florida family 👯‍♀️🎄❤️ HAPPY CHRISTMAS EVE!! Make it memorable 👇
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I spent my plane journey to Philadelphia looking through photos, all the changes my body has been through over the years. I looked back at pictures I took at a time where I was deep in body dysmorphia and disordered eating habits. .
It upsets me that so much time was lost in a world that had such a messed up understanding of health, fitness and nutrition.
And it really upsets me that so many others are stuck in the same boat over the holidays, or will be put in it afterwards by some crash fad diet.💗
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I used to count calories to the highest degree of accuracy. Fear food if the calorie or weight content was unknown. Ingredients didn’t matter to me. Training was to burn as much calories as possible, and I scrutinised my body in every image, searching for “shreds”.
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I eat healthy today because I understand the importance of food quality and ingredients ❣️ Quality > Quantity. I have my treats because I understand the importance of never feeling restricted. 💫
I train and exercise for mental wellness, strength improvements, and to challenge myself in ways that I love & excite me each day - with far more thought to why. Every lift makes me stronger, run (now limited) makes me healthier, and rest helps me recover.
I look at recent pictures - excited to continue to watch how my body changes as I gain more ”health” 🙌 To show that health governs happiness and not size. 🙋‍♀️
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Please don’t let your festive memories, mindset and spirits be impacted by a negative relationship with fitness or food ❤️ .
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NO GO BE MERRY - The next few hours can’t pass quick enough!! ✈️✈️✈️
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GET ME TO MY SISTA IN FLOOOORIDA PLEASE 👭👭👭 #LennonsReunite #XmasEve #VitaminSeaTime #Lifestyle
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It’s officially the festive season<span class="emoji emoji1f384"></span> . Started with a night surrounded by the best group of girlfriends ...
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It’s officially the festive season . Started with a night surrounded by the best group of girlfriends that never fail to make me smile (as long as my voice lasted 🤷‍♀️), onto family time in Florida tomorrow to see my sister for the first time in a year , and then a week of spontaneity in Costa ... It’s officially the festive season🎄
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Started with a night surrounded by the best group of girlfriends that never fail to make me smile (as long as my voice lasted 🤷‍♀️😂), onto family time in Florida tomorrow to see my sister for the first time in a year 😭, and then a week of spontaneity in Costa Rica @vistacelestial with a friend.... ☀️ PINCH. ME. 🎄
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Train if you want, eat how you want, live how you want and let the next few days be ones filled with thanks ☺️💗
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I‘ll be letting my hair down and having extra goodies, but enjoying training and walks as I always do. I get really excited to train during the holidays - Anyone else a freak like meeeeeee 💁‍♀️
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Priorities today: Packing 🤦🏼‍♀️
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#ChristmasEveEve #Lifestyle #Balance #LiveWell #Excitement
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I AM SO HAPPY - PB FOR DEADLIFT ️ How ridiculously stupidly hilarious and embarrassing is my pre lift dance/blowfish/highly caffeinated moves TEEHEE 🤣 Thank heavens it was a quiet time in the gym 🙃 . 85kg x 1 . Celebrate your victories - without comparison no matter how big or small ... I AM SO HAPPY - PB FOR DEADLIFT 😭❤️
How ridiculously stupidly hilarious and embarrassing is my pre lift dance/blowfish/highly caffeinated moves TEEHEE 🤣 Thank heavens it was a quiet time in the gym 🙃
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85kg x 1 ✅
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Celebrate your victories - without comparison no matter how big or small 💗 For my body weight this is a lot, about x1.75 atm and I’m quite happy with my form 🙏
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1 rep max testing isn’t really what I am about, I do want to get stronger but I don’t really enjoy working below a 4 rep range, and training should be what you enjoy. Some days (a total of about 4 in 2 years😂) I do just get a wave of motivation to go for one heavy lift and it’s crazy how much confidence it instils in you to see progression this way, performance progression in any sense really is so rewarding. I’m really proud of little ole me, gaining this strength back after all the running this summer - who knows if and when I will ever do another 1 rep max 🤷‍♀️💁‍♀️
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Celebratory cookies were had and tonight a celebratory boogie 👯‍♀️💃🏼👯‍♀️
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TWO SLEEPS 🎄
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#Training #PB #Coach #Strength #LittleBlowfish
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Repeat after me; “Exercise is not punishment & food is not a reward”. ❣️ . I am honestly so worried ...
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Repeat after me; “Exercise is not punishment & food is not a reward”. ❣️ . I am honestly so worried about all the “super shred challenges” , “fat loss blitz”, and “detox diets” appearing in the media already. 🥴 I’m scared to see all the “earn your turkey workouts” “chocolate burning circuits” ... Repeat after me; “Exercise is not punishment & food is not a reward”. ❣️
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I am honestly so worried about all the “super shred challenges” , “fat loss blitz”, and “detox diets” appearing in the media already. 🥴 I’m scared to see all the “earn your turkey workouts” “chocolate burning circuits” and “21 day transformation programmes” that are appearing and genuinely fear for how they will actually help females or males to make a SUCESSFUL LIFESTYLE CHANGE - body and mind.
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I worry because today I was thinking - and the first “mistake” I made was trying to follow one of these when I was maybe 15 years old. A special *insert letter* challenge where you eat two bowls of cereal a day, and 1 small lunch meal. Just so you can “feel good” in a red bikini, swimsuit or dress. .
I was only 15 - I didn’t know what was healthy or unhealthy? All I knew was the lady on the box looked CONFIDENT AND HAPPY. We all want that right? “Better do what she does” 🤦🏼‍♀️
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SO LISTEN UP 👉 Appearance is in no way an indication of happiness. Confidence in your self and in the gym, all stems from HOW you treat yourself. Exercise is an amazing blessing, getting stronger feels frikken empowering, food is a necessity to be enjoyed but aware of, and your body, is not your worth. How you treat it, challenge it, reward it, think about it and celebrate it - changes you. .
Please please, do it the HEALTHY way ❣️
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SIDE NOTE - anyone else feel fly as a steaming hot mince pie in new high waisted gym gear @myproteinuk ? 👩‍🍳 #ThatLookYouGiveYoGymCrush #OrYourBreakfast #OrYoGainz🙋‍♀️
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Stupidly excited to deadlift today after a rest day yesterday - and get packed for Xmas is the ☀️ AND BAKE TRAVEL SHHHNACKS! ITS ALMOST XMASSSSS!
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📸 - @davey 💥
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#Training #Lifestyle #Health #Wellness #Process
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CINNAMON MAPLE PANCAAAKES - totally acceptable for dinner this time of year.. right? <span class="emoji emoji1f384"></span><span class="emoji emoji1f64b"></span>‍♀️ . In ...
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CINNAMON MAPLE PANCAAAKES - totally acceptable for dinner this time of year.. right? ‍♀️ . In all seriousness - I know a lot of you struggle with your food relationship, this time of year is a fearful time for many that have a history of binging, restriction, or “dieting”❣️ . The last ... CINNAMON MAPLE PANCAAAKES - totally acceptable for dinner this time of year.. right? 🎄🙋‍♀️
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In all seriousness - I know a lot of you struggle with your food relationship, this time of year is a fearful time for many that have a history of binging, restriction, or “dieting”❣️
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The last few months I have been practicing mindful eating more - and it’s eliminated all fears. Occasionally of course I won’t get to do this. But when I can I will - it can help digestion and absorption which is CRUCIAL. Rushed meals, screen based meals, too hot, or skipped meals may only lead to digestive issues, cravings, a misreading of hunger cues (overeating), and reduced absorption which can be really damaging for our health. It’s really helped me to improve my habits and relationship with foods.
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Top tips ➡️ Keep your blood sugars stable by eating regularly ➡️ Eat meals which combine all macronutrients, and colour. For example; toast and honey - all carbs and a thus high blood sugar spike, add an egg/avocado (OR JUST MAKE PANCAKES) and it will be more stable (protein and fats)
➡️ Chew your food really well and establish set times to eat - be present in that moment. ➡️ Eat what your body is in need of and what YOU enjoy - don’t let environmental factors or peer pressure affect your goals or your lifestyle. ❤️
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“You are not what you eat. You are what you digest, assimilate and absorb” - @iinh_nutrition 🙋‍♀️
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Fav recipe - light, balanced and easy 👇
50g Milled Oats
1/2 tspn cinnamon & mixed spice
1/2 Banana
1 Egg
50ml Milk
70ml Egg Whites
1 heaped tsp Baking Powder
1 dessert spoon Maple syrup or Stevia drops (7/8)
Whole berries
Topped with almond butter, yogurt & heated berries.
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I also had about 10 servings of colourful veg, and plenty of dark chocolate today - All the tasty microoos 👅
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ALMOST HOLIDAY TIIIME ❤️
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#Pancakes #Foodie #Festive #Nutrition #Lifestyle #GetInMyBelly
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Today is my 25th birthday - a year older and a year bolder hey 🤷‍♀️<span class="emoji emoji1f606"></span> This year I really did learn a lot ...
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Today is my 25th birthday - a year older and a year bolder hey 🤷‍♀️ This year I really did learn a lot about myself, a lot in general. . My birthday generally gives me a weird feeling and puts me in a funk - I think it’s just overwhelming for me to see how many people reach out and I want to write back ... Today is my 25th birthday - a year older and a year bolder hey 🤷‍♀️😆 This year I really did learn a lot about myself, a lot in general. 💫
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My birthday generally gives me a weird feeling and puts me in a funk - I think it’s just overwhelming for me to see how many people reach out and I want to write back to each little message ✨😭💗
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Here is what the last year thought me.👇
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1️⃣ Some days I am extremely confident (like this shoot) and others I am shy and I get anxious. The latter number of days are becoming less however and that’s something I am so proud of. 💫
2️⃣ If someone wants to hide the fact that you exist in their life - it’s important you know your worth and step up to what you deserve. You are worth so much, you are worth time. 💗
3️⃣ Change never gets easier but our coping mechanisms can improve.
4️⃣ The best source of motivation, is mental progress, not physical.
5️⃣ Weight gain doesn’t get easier - but it’s also empowering when you get stronger, mentally or physically.
6️⃣ Everyone suffers from the same emotions we try to cover up - so don’t feel like you are “broken” if you feel a little lost, lonely or confused ❤️
7️⃣ When you gain more self respect, most others treat you with more. But, some won’t.
8️⃣ You will never please everyone. Learn when to stop trying and move on to what matters to you. 💗
9️⃣ This year more than ever I realised the power of social media - The positive power. It’s what you make it. 😘
🔟 Taking risks - is worth it, most of the time. ✨ If you never try, you’ll never know. .
Off to celebrate my quarter life crisis peacefully with fam & friends ahead of the madness next week 👭 My Glands are swollen, my legs are DOM filled, but my heart is bursting with joy ❣️
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📸 - @shaundebarra .
#ThatLookYouGiveTheWaiterWhenHeBringsYoDish
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<span class="emoji emoji1f525"></span><span class="emoji emoji1f525"></span>HOME HIIT OR FINISHER <span class="emoji emoji1f525"></span><span class="emoji emoji1f525"></span> . My first workout after a rest day is always so energetic, today I done ...
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HOME HIIT OR FINISHER . My first workout after a rest day is always so energetic, today I done a heavy leg session but finished with this fireball . As I’m not doing much cardio lately - bodyweight, plyometric finishers & HIIT workouts occasionally are a great way for me to keep up my ... 🔥🔥HOME HIIT OR FINISHER 🔥🔥
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My first workout after a rest day is always so energetic, today I done a heavy leg session but finished with this fireball 💥
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As I’m not doing much cardio lately - bodyweight, plyometric finishers & HIIT workouts occasionally are a great way for me to keep up my cardiovascular fitness levels as an alternative 👏👏
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AS A FINISHER 👉 Try finish in 7 minutes or less!
AS A HOME HIIT 👉 Perform 4 rounds with 2 minutes rest between each
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1️⃣ Fail at hula hoop. 😂
2️⃣ Tuck Jumps x 8
3️⃣ KB Snatch x 8 per arm
4️⃣ 4 X Hops into 1 KB Burpee - 6 Total
5️⃣ 8 Skater Hops into 2 Burpee - 6 Total
6️⃣ Inchworm & Tuck Jump x 8 .
Honestly LOVED this, as difficult as it was - it’s always worth the benefits ❤️
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Monday reminder to keep motivated this week and try to stick to your training routine as much as possible with all the extra socialising the season brings 💥
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It’s been a busy busy day ahead of one crazy jammed personal training birthday tomorrow 👏 But I wouldn’t have if any other way 🙋‍♀️
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#Plyometrics #Workout #Coach #MondayMotivation
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90% Fitfam - 10% Princess Impersonator <span class="emoji emoji1f4ab"></span>🤷‍♀️<span class="emoji emoji1f606"></span> . Cinderella went to the ballllllll but ALAS her ...
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90% Fitfam - 10% Princess Impersonator 🤷‍♀️ . Cinderella went to the ballllllll but ALAS her carriage indeed left at mid night, a yogurt bowl awaited, and she’s up and in Cork early of a Sunday morning ‍♀️ . If you have ever restricted yourself for days and nights before a meal out, ... 90% Fitfam - 10% Princess Impersonator 💫🤷‍♀️😆
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Cinderella went to the ballllllll but ALAS her carriage indeed left at mid night, a yogurt bowl awaited, and she’s up and in Cork early of a Sunday morning 🙋‍♀️🙈💗
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If you have ever restricted yourself for days and nights before a meal out, if you have ever said no to a night out because of your “goal”, if you have ever felt the need to change your habits and choices to then try fit in with the social norm when you are out, if you have ever been hit with a wave guilt after an indulgence event - Know that you are not alone but know NOW that is not how you should be living. Learn to live without that restriction.
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Live freely, how YOU want to 💗
Live mindfully and look after your body.✨
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Time to get creative in Cork 📸 🙋‍♀️
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#Festive #Lifestyle #Harmony #Health
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JUMPING INTO A LIFESTYLE CHANGE LIIIIIIIKE <span class="emoji emoji1f430"></span> How long does the "change" actually take? <span class="emoji emoji1f447"></span><span class="emoji emoji1f447"></span> On my recent ...
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JUMPING INTO A LIFESTYLE CHANGE LIIIIIIIKE How long does the "change" actually take? On my recent stories Q&A - Quite a few of you asked - how long does it take for your lifestyle to change? The mindset to shift? Honestly - It's something you'll work on FOREVER! Isn't it exciting really? ... JUMPING INTO A LIFESTYLE CHANGE LIIIIIIIKE 🐰 How long does the "change" actually take? 👇👇 On my recent stories Q&A - Quite a few of you asked - how long does it take for your lifestyle to change? The mindset to shift?

Honestly - It's something you'll work on FOREVER! Isn't it exciting really? 😉An everlasting challenge 💪🤪🤷‍♀️ Its taken me 3 years to really try and find my healthy balance, and each day a new switch flips in my mind or another penny drops. Don't pressure yourself to wake up one day, with a brand new outlook. Most of us make many mistakes before we realise - what our "balance" is. 💗

SIMPLE TIPS to try and keep a healthy balance - it doesn't have to be a complicated 6 day gym split with carbohydrate cycling, fasting, and strange teas if you don't want it to be. 😉 Just try do at least ONE of these, that you haven't before 🙏
✅ Eat a fist of vegetables with every meal
✅ Drink more water
✅ Go for walks to improve your daily step count
✅ Try to do at least 2 resistance sessions a week - at home, the gym, a class.. whatever fits YOUR lifestyle
✅ Learn to squat
✅ Use herbs & spices when you are cooking
✅ Buy organic even once a month if you can afford it
✅ Have fatty fish once or twice a week
✅ Take a good quality probiotic ESPECIALLY after antibiotics (non-negotiable)
✅ Learn to deadlift
✅ Eat a variety of colours
✅ Choose foods which are minimally processed (short or no ingredient list)
✅ Get daylight any time you can
✅ Try running
✅ Find like minded people
✅ Learn how you can switch on your parasympathetic nervous system (breathing, yoga)
✅ Laugh daily and treat yourself too! 🍪
✅ Stand up for yourself, not everyone will support a heathy lifestyle - crazy isn't it?! You don’t have to drink that, eat that, or act like them. Just be happy with your decisions 💗
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I AM OFF TO GET DOLLIED UP FOR AN EARLY XMAS DINNNNER! 🙋‍♀️✌️⭐️ Festive season is well underway.. operation transformation commencing 💄🧖‍♀️👗
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Remember... Just try to do ONE of these this weekend ❣️
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#Lifestyle #Nutrition #Balance #Tips #Weekend.
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“The minute you settle for less than you deserve, you get even less than that you settled for” <span class="emoji emoji26a1"></span>️ . One ...
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“The minute you settle for less than you deserve, you get even less than that you settled for” ️ . One my biggest fears and one I continuously remind myself of to use as my biggest motivational force, is to never settle. Fear that one will get “comfortable” thus limiting your potential, your ... “The minute you settle for less than you deserve, you get even less than that you settled for” ⚡️
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One my biggest fears and one I continuously remind myself of to use as my biggest motivational force, is to never settle. Fear that one will get “comfortable” thus limiting your potential, your power, your life, you. We get “settled” - in fitness programmes, nutrition plans, finances, relationships, countries - and cease to challenge our body and mind, we stop growing and we sit tight in a bubble wrapped, mediocre, lifestyle. .
Go against the grain. 🔥
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Take some time today, look deep into your own eyes, deep down inside, and ask yourself... Are you settling? .
@sudio headphones (discount code - NATTILLY15) getting me through half marathon training & goal chasing - never settling ✨
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#TuesdayTips #StayHungry #LeastResistance #Motivate #EyyyyeeeeSeeYou
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📸 - @raraphotography_
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“Summer bodies are earned in winter.” - Biggest. Load. Of. <span class="emoji emoji1f4a9"></span>. . Your body confidence should not ...
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“Summer bodies are earned in winter.” - Biggest. Load. Of. . . Your body confidence should not be confined to a period of time. ️ . You don’t earn it a certain times of the year, you choose to boost your overall quality of life, and “earn it” all year. . As our darker days creep back to ... “Summer bodies are earned in winter.” - Biggest. Load. Of. 💩.
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Your body confidence should not be confined to a period of time. ❤️
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You don’t earn it a certain times of the year, you choose to boost your overall quality of life, and “earn it” all year.🙌💗
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As our darker days creep back to the fore, THINK LONG TERM. Already I see so many moods dipping around me and healthy habits made being forgotten about. Do you want an improved quality of life, breaking free of “yo-yo” living? Try follow even SOME of these - YOUR BODY DESERVES IT 👊🙌❤️
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1️⃣ You don’t always need a gym membership but if you have a little money saved - invest it in that gym membership or new programme SOON. Start the 12 week challenge, group class, program... whatever it is NOW, and find accountability to keep you interested 🖖
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2️⃣ Do freaking training you enjoy.
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3️⃣ LET LIGHT IN! Lack of sunlight = greater rates of anxiety and depression. Do your utmost to get outdoors at some point in the day to get some daylight - if not consider getting a light box. .
4️⃣ Make a routine - Routine can really help keep you on track majorly. Personally (although this week is madness) morning workouts are my thing - and by this I mean SAVIOUR FROM SADNESS - remember it gives your brain feel good hormones. You will feel better - instantly. .
5️⃣ Vitamins - Now may be the time to look into taking a vitamin again. Of course always check with your doctor but I suggest Vitamin D being a crucial one if you are in a country with shortening daylight hours. I also highly recommend @reviveactive 🙋‍♀️
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6️⃣ Eat more omega 3s, reduce anxiety. Eat more colourful foods, antioxidants will boost your immune system & reduce inflammation. Complex carbs - brain mood boosters. (Heyyy serotonin 🙋‍♀️) .
7️⃣ Aromas - before bed I usually light incense. It is so calming and aids a better nights sleep. Today I was introduced to burning sage by @blueberry_soul - it’s amazing. 💗 Choose those that help reduce stress. .
8️⃣ Keep social, and keep planning vacations & mini days out. Trust me, you may not want to, but it could be EXACTLY what you need😉
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#MindsetMonday 📸 - @davey
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InishMor exploration - SUCCESS <span class="emoji emoji1f483"></span>🏼<span class="emoji emoji1f33f"></span><span class="emoji emoji1f64b"></span>‍♀️ . I am 110% an active explorer/traveller - the idea of ...
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InishMor exploration - SUCCESS 🏼‍♀️ . I am 110% an active explorer/traveller - the idea of travelling on a tour bus or booze cruise just isn’t me. Give me the real, raw world that I can get my teeth into . A weekend on an island with no hustle, bustle, traffic (bar horses/carts), or gym ... InishMor exploration - SUCCESS 💃🏼🌿🙋‍♀️
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I am 110% an active explorer/traveller - the idea of travelling on a tour bus or booze cruise just isn’t me. Give me the real, raw world that I can get my teeth into 👅
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A weekend on an island with no hustle, bustle, traffic (bar horses/carts), or gym nor dumbbell in sight - was SO refreshing. It’s so disconnected from the “real world” - I swear people are about 90% happier. Materialistic things mean nothing here. Everyone is so PRESENT! 🤩
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Only had a few slight hills cycling around. AND LORD MY QUADS KILL 🙂 Legs will need a rest ahead of this half marathon prep 🤪 In the mean time, work to be done, barbells to squat, plans to be made, goals to hit and messages to share. ✨
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Monday - We are reset, and ready. .
Are you an active explorer? .
(Ps.. I’ve created a travels highlight for any further adventures!)
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#Sundays #HeyMate 🐎
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Fearless is not the absence of fear. Its not. It’s not being completely unafraid. It’s HAVING fears, ...
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Fearless is not the absence of fear. Its not. It’s not being completely unafraid. It’s HAVING fears, HAVING doubts - and living in spite of those things that scare you - that scare the sh*t out of you. Facing fears, facing anxiety, that is being fearless. Was I scared today? Of course. Was the ... Fearless is not the absence of fear. Its not. It’s not being completely unafraid. It’s HAVING fears, HAVING doubts - and living in spite of those things that scare you - that scare the sh*t out of you. Facing fears, facing anxiety, that is being fearless.
Was I scared today? Of course. Was the crowd? I could see so many were to being with... but once we face those fears... BAM 😉🙌💗🤩 See ya anxiety - You become “limitless” - you become a ball of passion. You gain self esteem, emotional intelligence, and broaden your comfort zones, raising your “self standards” bar.
An absolute pleasure teaching @fearless.moves class with @wellfestirl in Galway this morning. 💃🏼 SO MUCH FUN!! 💗
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To have so many individuals with such passion under one tent.. ELECTRIC.
Now we are off to walk the city & hunt down food before getting a boat out to Inis Mor island for some Sunday exploring on one of Ireland’s finest islands 🌿 .
“There is no illusion, greater than fear.” #FearlessMoves #Wellfest #WellfestIreland #SummerTour #Sp #Wellness
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BEST. BERRY. PROTEIN. MUFFINS. 🤤<span class="emoji emoji1f525"></span><span class="emoji emoji1f447"></span> . The first recipe I really shared here when my love for getting ...
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BEST. BERRY. PROTEIN. MUFFINS. 🤤 . The first recipe I really shared here when my love for getting creative in the kitchen returned - AND DAMN - is it the best 🤤 Amazing fresh - as berries are super juicy.. swipe to see the insider scoop Plus.. 7g protein each! . I’ve managed to get my leg ... BEST. BERRY. PROTEIN. MUFFINS. 🤤🔥👇
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The first recipe I really shared here when my love for getting creative in the kitchen returned - AND DAMN - is it the best 🤤 Amazing fresh - as berries are super juicy.. swipe to see the insider scoop 💦 Plus.. 7g protein each! ✨
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I’ve managed to get my leg session in today plus climb a hill... and now definitely about 3000 calories deep. I take back all I said about difficulty gaining 🤪🙋‍♀️😂 SAVE THIS ONE 👇
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Recipe makes 12 mini muffins:
1 Apple sliced
180g Oats (Milled here)
40g Protein Powder (I used vanilla)
2 eggs
100g Greek Yogurt
25g Coconut Oil
200ml Milk
70g Blueberries & some raspberries
Dash of Baking Power, Cinnamon & Vanilla Stevia (or extract) .
Oven to 175. Simmer apple slices until soft and juicy. Add these to a bowl with the eggs, heated coconut oil, blueberries, yogurt, milk and vanilla flavouring. Mix the oats, protein and cinnamon/baking powder in another. Grease a bun/muffin tin with coconut oil. Mix both bowls together well to create batter. Bake for around 20/25 minutes. .
130cal per muffin 15C 4F 7P
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SO FREAKING GOOD. 🤤 Please do tag me in your creations 🙌 💪 All Snacks set for a weekend of travelling and exploring after tomorrow’s @wellfestirl event in Galway! 10am kick off I’ll be getting you grooving! .
Off to look after my food baby 👶🏼 #HealthyTreats #Recipe #Lifestyle #YouGottaGetTheseInYoMouthASAP #BerryPorn #RollMeToGalway
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CHECKING IN - Reminders & Training update <span class="emoji emoji1f447"></span>🤪 . A) Physique updates are a very useful tool whilst ...
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CHECKING IN - Reminders & Training update 🤪 . A) Physique updates are a very useful tool whilst following a physique orientated & timed plan - and for that only. NOT LONG TERM SELF SCRUTINY + BODY DYSMORPHIA. ‍♀️ . B) Swipe to Oct 2016 - Taking endless updates to see how much “better” were ... CHECKING IN - Reminders & Training update 👇🤪
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A) Physique updates are a very useful tool whilst following a physique orientated & timed plan - and for that only. NOT LONG TERM SELF SCRUTINY + BODY DYSMORPHIA. 🙅‍♀️
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B) Swipe to Oct 2016 - Taking endless updates to see how much “better” were my “shreds” - “gains” - screw that mentality. ENJOY THE JOURNEY - the end goal won’t gift you happiness. Get that shit now. I reached my “end goal” then more upset than where I started. Since then, I learned to LET GO of control... and #HipThrust 🤪
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C) Training update 👇
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Sept 22nd I’ll run a half marathon for the first time. At Tour De Picnic I realised my watch was over estimating distance so I WAS NOT running as far as I thought - 22km will be TOUGH but I am so excited, busy 2 weeks ahead. I may just get 2 more “long” runs in before it. .
I definitely have a travel/outdoor adventure bug. I may sign on for some adventure race next year but after the half marathon I’m taking time off to recover a little before getting back to mainly weights and gaining again before anything else - designing something killer to at the minute 🤘😈
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I’ve found x3 weight days, x2 run (1 long, 1 short), x2 rest (1 is usually active) work best for me now, it’s helped me keep my muscle mass but improve run stamina. Marathon training, 3 weight days may be too much - personally, my leg DOMS = decrease in run performance. Weight check today - no drop/increase. I am well able to fuel long runs and growing to enjoy them but it is time consuming, and hard to gain of course. Priority was NO LOSS ✅ SO, I know exactly what I want to do with my own loose training afterwards and spend time growing (+ studying) AND IM EXCITED.
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Why? Because I’m training for fun & enjoyment. Not self scrutiny, not out of self hatred. 🔥 THAT - that shit is the best damn mindset change you’ll ever make. 🔥
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To train and live for EQUAL PARTS - health, happiness and fun. ✨ For performance & experience. .
I learn by doing, and I do thrive off new experiences. All the while - sharing how you can too 🙋‍♀️
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Until the next sporadic update 👋🤣
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#Lifestyle #Experience #Challenge #Learn #Coach
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“Don’t feel guilty for what’s best for you.” . Over the last few years I have learned the importance ...
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“Don’t feel guilty for what’s best for you.” . Over the last few years I have learned the importance of “balance”, but noticed how some actions taken to preach it can be so far from health it’s more of a threat to our wellbeing that an enlightenment. Why is it that we get praised for having a takeaway, ... “Don’t feel guilty for what’s best for you.”
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Over the last few years I have learned the importance of “balance”, but noticed how some actions taken to preach it can be so far from health it’s more of a threat to our wellbeing that an enlightenment. Why is it that we get praised for having a takeaway, eating the whole pie, drinking over our limits, having blackouts, and daring to try “new things” - oval shaped.
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Why is it that when we choose to fuel our body and mind with nutrients, foods and tactics that improve our brain health, happiness, longevity, mental clarity and energy, we get shunned for “not living life to its fullest”. .
I preach balance - but I do believe balance also has its boundaries - if you truly care about your long term health & happiness inside & out. LETS MAKE THIS A COOL THING 🤙❤️
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At electric picnic it was said to me, although a condescending tone - “I’m sorry but do you like... eat any rubbish?” - whilst friends sniggered at the remark. I sat there feeling like for a split second I was “doing things wrong”, self consciousness hit. Then I laughed it off and said “Ah yes I do I’m just into training and leading a healthy lifestyle, studying nutrition” - Turn thoughts to positive ones quickly. ✌️🙋‍♀️
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Let’s finish this post talking about a study - the FINGER trial (Finnish Geriatric Intervention Study to Prevent Cognitive Impairment and Disability). Long story cut short - 1200 at risk adults (to dementia). Half under go nutritional consultations & exercise programmes, the other half a control - receiving just normal care. .
After 2 years, in comparison to the control group, cognitive function increased by 25%, executive function (processes that control your behaviour - social skills, decisions, planning) increased by 83%. Their “processing speeds” - increased 150% - this usually declines with age. LIKE WHAT 🙌🤩
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TAKE HOME POINT - You have ONE PRECIOUS LIFE on this earth. You will age. (🙏) Try to lead a healthy life BODY AND MIND - your choices may either feed disease, or fight it. A physical one yes, but also mental ones. .
Let’s smash hump days bum 🌿🚴‍♀️🤩
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📸 - @davey .
#CHEEEEEESE
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<span class="emoji emoji26a1"></span>️10 MINUTE HIIT FINISHER <span class="emoji emoji26a1"></span>️ . Set a timer for 10 minutes and get as many rounds as possible done ...
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️10 MINUTE HIIT FINISHER ️ . Set a timer for 10 minutes and get as many rounds as possible done (Hint - AIM FOR THREE!) . ️ 10 KB Swings ️ 12 DB Thrusters ️ 10 KB Swings ️ 12 Burpees (shown modified version here also - burpee push up video 3, burpee, or step burpee video 4) ️ 10 KB Swings ️ ... ⚡️10 MINUTE HIIT FINISHER ⚡️
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Set a timer for 10 minutes and get as many rounds as possible done (Hint - AIM FOR THREE!) .
➡️ 10 KB Swings ➡️ 12 DB Thrusters ➡️ 10 KB Swings
➡️ 12 Burpees (shown modified version here also - burpee push up video 3, burpee, or step burpee video 4) ➡️ 10 KB Swings ➡️ 12 Butterfly sits ups (also shown an alternative - just a butterfly crunch at the end - video 5) .
WEIGHTS FEEL DAMN GOOD GOOD AGAIN🔥 Upper body days I like to finish with HIIT. Today I trained shoulders and arms - finishing with this (full session in comments tonight) - Try it out 🙋‍♀️
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I’m taking a week off running and doing weights until the weekend - today was Upper body but I finished with some relatively low impact, super sweaty HIIT (but leg DOMS - OW) 🤙🤪⚡️
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This week - 4 weight days and maybe 1 short run - then back to less weights and more runs pre half marathon on the 22nd ✨
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In between - trip to Galway, Amsterdam, Ploughing and Parties 🤪 .
Get mooooving, get haaaaappy 🤙 #Fitness #Health #Lifestyle #Coach #WorkoutIdeas #ActiveLiving
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“I am so proud of you.” <span class="emoji emoji2728"></span> The most important thing I learned this weekend - Give. Support. <span class="emoji emoji2764"></span>️ . The ...
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“I am so proud of you.” The most important thing I learned this weekend - Give. Support. ️ . The weekend of madness is over after @epfestival and the big run, and it was one to remember ‍♀️. The best part of the whole weekend personally was telling family all about it and having someone say ... “I am so proud of you.” ✨ The most important thing I learned this weekend - Give. Support. ❤️
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The weekend of madness is over after @epfestival and the big run, and it was one to remember 🙋‍♀️. The best part of the whole weekend personally was telling family all about it and having someone say “I am so proud of you”.... I was like .. FOR WHA?! Well... Getting out and living, experiencing life. .
Overcoming anxiety, especially regarding training, food and as a result social situations is not easy - but when you get given an inkling of support and recognition - it’s incredible how that gives you a boost. I couldn’t have done what I did this last weekend in my past - it would have scared me too much.
NOW I WANNA DO IT ALL OVER AGAIIIIIIIN 😂🙋‍♀️🤪🤙 And marry @george_ezra 🤤
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Remember to say these words to someone you know that’s achieved something today, this week, this year, that a past version of them never could have - because hearing that - may gift them with more joy and happiness than you can even comprehend it would. For losing weight, for attempting a competition, an interview, overcoming any struggle at all - remember to support. .
What’s funny about Instagram is I’m not half naked here so it may not go too far - but I feel like a little ball of passion and raw fire. Rather than a big ball of anxiety and fear. ⚡️
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MAKE THAT CHANGE - STOP MAKING “SAFE” CHOICES - GET YOUR LIFE ON A HEALTHY TRACK. ❤️
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Side note - I had the best leg session ever today🤩
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#Support #EP #DayThree #Lifestyle #Workout #Balance
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5 things I learned after day two at @epfestival (and 5 days without a barbell) 🙃🤪<span class="emoji emoji1f64c"></span><span class="emoji emoji26a1"></span>️: . 1️⃣ For the ...
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5 things I learned after day two at @epfestival (and 5 days without a barbell) 🙃🤪️: . 1️⃣ For the first time ever I experienced MAJOR puffy eyes - due to overconsumption of salty foods (the tonnes on day one). I can’t handle a 3 day session of salty foods so day two was full of veg, some better ... 5 things I learned after day two at @epfestival (and 5 days without a barbell) 🙃🤪🙌⚡️:
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1️⃣ For the first time ever I experienced MAJOR puffy eyes - due to overconsumption of salty foods (the tonnes on day one). I can’t handle a 3 day session of salty foods so day two was full of veg, some better choices, and about 5/6 Litres if water. 😝 High salt + dehydration = Mega fluid retention in your tissues, including those around your eyes (i.e. scale rise also). .
2️⃣ Never prepared enough - sweaty sunny vibes here at @thecompletenatural recovery area having ice cream & glitter fun, and 2 hours later I had a polo neck & jacket on 🙋‍♀️ .
3️⃣ I don’t like tight spaces, I need room to boogy, and I do like @dualipa - goals 🤤
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4️⃣ What we fear doing most is usually what we most need to do. 💗
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5️⃣ The best outfit anyone can wear - is confidence, genuine happiness and a smile. Time and time again we will embark on physique challenges and changes, expensive clothing and make up, but the most “beautiful” beings strolling around here are those that just look damn happy. .
Off to try hunt down a @flyefit class before the festivities commence for the final day 🤪 .
#TheCompleteNatural #Ambassador #DayTwoCasuals #DancingGear #AirForceOnes #Lifestyle
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Ten things I’ve learned after day one of @epfestival - having ran over 17km with no nap 🙃<span class="emoji emoji1f64b"></span>‍♀️🤙 . 1️⃣ ...
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Ten things I’ve learned after day one of @epfestival - having ran over 17km with no nap 🙃‍♀️🤙 . 1️⃣ I want to wear my @thecompletenatural medal like a proud/sad pup all weekend. When’s the next charity event? ‍♀️ . 2️⃣ I am the worlds coldest creature. Warm - I’ll bop all night long. Cold ... Ten things I’ve learned after day one of @epfestival - having ran over 17km with no nap 🙃🙋‍♀️🤙
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1️⃣ I want to wear my @thecompletenatural medal like a proud/sad pup all weekend. When’s the next charity event? 🙋‍♀️
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2️⃣ I am the worlds coldest creature. Warm - I’ll bop all night long. Cold - give me a tent, tea and my fluffies 🤣 We didn’t stop going until over 45,000 STEPS LATER! 😱
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3️⃣ I can safely say I have overcome fear of eating out and living the “balanced” part we speak of - 2 burgers, 2 bars, @siamthairestaurants takeaway, some pizza and an Indian chicken something later... I don’t feel one bit guilty but a hella groggy 😂
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4️⃣ I do get self conscious when people wonder where in the name of god a girl like me puts her food...... “gains?” 🙃
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5️⃣ I feel extremely lucky to get to experience this event in such good health - but I can never help but think about the health of others and worry at mega drinking events. .
6️⃣ I could not last in the wild. Home to refresh and back we come 🤞
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7️⃣ My last weights session was Tuesday - I am craving one I won’t lie but the gym will be there next week too.
8️⃣ I secretly want to be a biker chick and am craving my next tattoo.
9️⃣ Its nice to be nice. 💗
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🔟 I need a jug of water, and pot of fresh vegetables to feel myself before DAY TWO! 🤪
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#TentThoughts #Electricpicnic2018 #Health #Lifestyle
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WE. DID. IT. 17km with @thecompletenatural <span class="emoji emoji2705"></span><span class="emoji emoji1f648"></span> WE SO HAPPY! . . Just a few weeks ago I never ran more ...
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WE. DID. IT. 17km with @thecompletenatural WE SO HAPPY! . . Just a few weeks ago I never ran more than 13k. What an experience, what a mental push (when your watch is way out and says 17km when it’s only 13km). It’s amazing to be a part of the @thecompletenatural team - Sponsoring @tourdepicnic ... WE. DID. IT. 17km with @thecompletenatural ✅🙈 WE SO HAPPY! .
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Just a few weeks ago I never ran more than 13k.
What an experience, what a mental push (when your watch is way out and says 17km when it’s only 13km😂). It’s amazing to be a part of the @thecompletenatural team - Sponsoring @tourdepicnic raising money for such amazing charities. We only walked when the hills got steep 🤙
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AND NOW - To find food, water, showers and get ready for a weekend that isn’t as “ #Health” as my usual. 🤪 .
#Ambassador #Sp #Running #Lifestyle #EpFestival
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Instagram name change : Nat_Snoop_tilly 🤙<span class="emoji emoji26a1"></span>️🤪 . . ONE MORE DAAAAAAY! Tomorrow it’s finally ...
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Instagram name change : Nat_Snoop_tilly 🤙️🤪 . . ONE MORE DAAAAAAY! Tomorrow it’s finally time to take part in @tourdepicnic with @thecompletenatural ( #sp #ambassador) to run 17km (you could also cycle 80km) - set up to raise money for some amazing characters here in Ireland. . At ... Instagram name change : Nat_Snoop_tilly 🤙⚡️🤪
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ONE MORE DAAAAAAY! Tomorrow it’s finally time to take part in @tourdepicnic with @thecompletenatural ( #sp #ambassador) to run 17km (you could also cycle 80km) - set up to raise money for some amazing characters here in Ireland. .
At the finish line we kick start a 3 day weekend of music festival fun - taking time off like this isn’t one of my strong points but I’m EXCITED now that it’s here and the training is done - 17km WE ARE READY 🤪.
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Come say hi & chill at The Dairy Bar (by the Bacardi Tent) if you are there 🤞
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Next time you see these Snoop plaits (THANK YOU @indigo_hair_beauty) they’ll hopefully be sprayed pink after making it to the end of the event.... wish us luck 😉💗 .
Shoutout to my skin for having a crazy reaction the last week - whilst hidden in this photo - sending me down into a deep gloomy self pity party. BUT NO - getting a grip and remembering there’s more to ya than a breakout 🤙
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LETS. GOOOOO ⚡️ #Snoop #SelfCare #ComfortZones #Experience #Fitness #Lifestyle
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NUTRITION 101 - “Those who think they have no time for healthy eating - will sooner or later find time ...
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NUTRITION 101 - “Those who think they have no time for healthy eating - will sooner or later find time for illness”. . This statement is one of my absolute favourites and applies to both ends of the scale - both undereating and overconsumption. Nutrition IS NOT just about mindless fuel - ... NUTRITION 101 - “Those who think they have no time for healthy eating - will sooner or later find time for illness”. ✨
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This statement is one of my absolute favourites and applies to both ends of the scale - both undereating and overconsumption. Nutrition IS NOT just about mindless fuel - it is a HUGE part of actually LIVING. It’s the preventative to many diseases, it’s the first form of self respect. Eat and train, don’t diet and exercise. .
RUN/STRENGTH TRAINING NUTRITION LATELY ⬇️
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👉 Firstly @cleancutmeals have been my rock as always. Providing me with a variety of different meals each week - because nutrition should be enjoyable. New menus, new tastes, fresh meals, 2 a day Monday - Friday. This Irish meal prep company saves me time and gifts me with health. (First time code “NATTILLY20”). Happy to smile and hold their Tupperware 🤪🤣
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👉 Although rest days are more plentiful, I am almost MORE hungry after my long runs so I eat just as much on rest days.
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👉 I’ll be kicking my ass into gear by possibly changing to a bulk plan for half marathon training the end of September. 👉 I usually have 4 main meals - breakfast, lunch, dinner, bed time meal (yogurt bowl/oats/toast and PB) plus 2/3 snacks.
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👉 I continuously snack on raw veggies.
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👉 Each meal I aim to have protein, carbs, fats and COLOUR. It’s that simple. Usually a ratio of 2:1 Carbs:Protein 🤞
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👉 I am to get a variety of protein sources, easy with @cleancutmeals - and include fish & or a steak at the weekends. 👉 Run days? Extra Milk for recovery, extra fruit for fast digesting nutritious carbs. Extra food as a whole. 2L extra water - minimum of about 4L I think.
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👉 Supplements? Just my @reviveactive sachets, wheatgrass, and calcium/magnesium/Vit D to keep improving my bone density. 👉 Calories and Macros? I’m not tracking. BUT I will be making a conscious effort to make meals larger for the next few weeks - run x2/3 a week (short/Long) & 3 weights!🤣 .
👉 Treats? Plentiful but I’m a sucker for home baking and dark choc especially🙋‍♀️
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ONE DAY TO @tourdepicnic 🤩🤩🤩 (and all of this guidance will be non existent for the weekend 🤪😂)
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#Ambassador
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NEW VLOG - My experience with everything obsession vs passion related. LINK IN MY BIO. <span class="emoji emoji2764"></span>️ . If you ...
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NEW VLOG - My experience with everything obsession vs passion related. LINK IN MY BIO. ️ . If you watch it, thank you so so much from the depths of my heart. And if you do, here’s a recap of my story and how I’ve come to dive so deep into this topic. BUT ALSO ️ The last I’ll speak about it here for ... NEW VLOG - My experience with everything obsession vs passion related. LINK IN MY BIO. ❤️
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If you watch it, thank you so so much from the depths of my heart. And if you do, here’s a recap of my story and how I’ve come to dive so deep into this topic. BUT ALSO ➡️ The last I’ll speak about it here for a while because we live in the NOW. Stop living based on your PAST self. It made who you are today - move on - now go BE YOU. Today. 💗
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Left to right, top then bottom 👇
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1️⃣ College girl gets into fitness to get a little healthier, starts BBG guides (THE BEST!) and runs a little. .
2️⃣ Makes progress in a healthy way, shares it on Instagram, astonished by the support, loving the BBG guides. Passionate so much so that I changed my career to help others get healthier too - personal trainer & coach. .
3️⃣ Passion turns to obsession. Became addicted to progress - meaning of true health was lost and happiness masked by thought distortion. Physique competition.
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4️⃣ Moves into a “healthy bulk phase” with the only intention being to build muscle to cut again and look better - obsessing still over every macro, calorie and workout - how to build a better physique. .
5️⃣ Cut for a photoshoot (less stress than a show, more “balance”?🙃) - and then anxiety, overworking, unsure of my goals, obsession awareness - it became so much I got lost in a spiral of underfueling my lifestyle. Listening to an app eating 2300 calories exactly rather than listening to my body. My rock bottom. .
6️⃣ Finally feeling like I’ve come a 360 journey. It’s passionate again - it’s enjoyable. I’m not here to specifically preach weight gain, or weight loss, shreds or “fluff”. But, To train for life, live for fun, enjoy what I love doing and be healthy - sustainable - happy.
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I know so many others that got lost on an obsessive route - SO DAMN MANY. Maybe my story will help. 💗🙈
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Thank you SO MUCH if you’ve watched my vid ❤️
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Remember 🤙⚡️ #YouDontAlwaysNeedToProgress
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“You either run the day or the day runs you.” <span class="emoji emoji2728"></span> 6.30am <span class="emoji emoji27a1"></span>️ 8am . Pre 10am grind today <span class="emoji emoji1f447"></span> . <span class="emoji emoji27a1"></span>️ 5 minutes ...
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“You either run the day or the day runs you.” 6.30am ️ 8am . Pre 10am grind today . ️ 5 minutes to plan the day ️ @reviveactive & wheatgrass shot ️ Run training - short distance tempo work (10 minutes 30:30 sprints) then a 20 minute mindfulness run/walk home ️ #TransformationTuesday ... “You either run the day or the day runs you.” ✨ 6.30am ➡️ 8am
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Pre 10am grind today 👇
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➡️ 5 minutes to plan the day ➡️ @reviveactive & wheatgrass shot ➡️ Run training - short distance tempo work (10 minutes 30:30 sprints) then a 20 minute mindfulness run/walk home 🙏
➡️ #TransformationTuesday into some adulting clothes ➡️ Overnight Oats for that post workout recovery (recipe on my story!) ➡️ Coffee and more coffee ➡️ Drive to Dublin to jump on the Luas
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Run training isn’t all about long distance steady state - sprint and short tempo work is really important to help boost speed, power, and resistance too.
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Now I am spending the morning getting ready to be a part of a really awesome campaign about to launch I’m so excited to share here soon! 🤩🙌❤️
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Then a full evening of clients ✅
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LIFE TIP ⭐️ If you get stressed easily - it’s worth taking 5/10 minutes each night/morning to plan out your schedule 🤞 .
#RunTraining #BusyDay #Planning #SeizeTheDay #Realness
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4 PILLARS OF ENERGY <span class="emoji emoji1f447"></span> . If I had a penny for every time someone told me they had zero energy (especially ...
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4 PILLARS OF ENERGY . If I had a penny for every time someone told me they had zero energy (especially Monday’s🤣), and didn’t know why. . You may not realise just how much your daily choices are affecting your energy levels. It’s not a problem that needs a prescription to fix. ITS SIMPLE - ... 4 PILLARS OF ENERGY 👇
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If I had a penny for every time someone told me they had zero energy (especially Monday’s🤣), and didn’t know why. .
You may not realise just how much your daily choices are affecting your energy levels. It’s not a problem that needs a prescription to fix. ITS SIMPLE - but made hard in a world where we are surrounded by processed foods, complicated foreign ingredients, and led to believe that many of these are optimal for our health. Ensuring your actually providing your body with the best means possible to operate at its most energetic self - is difficult.
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➡️ EXERCISE - It gives you more energy, even when you are tired. Just 30 minutes of exercise after a long days work improves levels of fatigue & depression. More blood and oxygen will flow around your body - so get moving.
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➡️ DEHYDRATION - Every day an estimated 75% of Americans are not drinking enough water for optimum performance. When you are dehydrated, your heart has to work harder to get oxygen/nutrients around your body, as your blood volume drops. .
➡️ SLEEP - 1 in three of us suffer from poor sleep. Several nights of poor sleep will take their toll on your energy, mood, and mental state. .
➡️ 🔥NUTRITION🔥Unable to concentrate? Brain fog? Are you filling your diet with foods that are so far from Mother Nature your not sure what real foods are anymore - just to “fit your macros”? More concerned with the lowest calorie chemically filled option than the effects it may have on your brain? Choose less processed foods - treat yourself in moderation but know what you are eating. Choose wild caught, grass fed, free range, organic options for a change.
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➡️ Next month I start my nutrition course. Its part time. NEVER stop learning, never stop being a student. My knowledge of nutrition to date is high, but in my opinion it could never be too high. .
.....so yep. 🙈 I turned down my offer to study full time for 4 years despite working so hard to get it. I’ve done college for 4 years already. I’m ready to LIVE & LEARN, TRAVEL & TEACH, EXPERIENCE whilst INSPIRING. Life is too short to be “unsure”, scared, or hold back just for “security”. Whats to lose?
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#MondayMotivation
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Chill Sunday Bunday <span class="emoji emoji1f64b"></span>‍♀️<span class="emoji emoji1f64f"></span> . Today I was thinking, is social media really “toxic”? It is as toxic ...
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Chill Sunday Bunday ‍♀️ . Today I was thinking, is social media really “toxic”? It is as toxic as we allow it to be. If you can learn to treat it the right way and surround your “social media” self with the vibes that you wish to live by and be surrounded by in person, or that you need to be surrounded ... Chill Sunday Bunday 🙋‍♀️🙏 .
Today I was thinking, is social media really “toxic”? It is as toxic as we allow it to be. If you can learn to treat it the right way and surround your “social media” self with the vibes that you wish to live by and be surrounded by in person, or that you need to be surrounded by to help you day to day be a better being, it can really inspire & benefit you in so many ways 💗
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I think we scroll through our feeds sometimes with a vacancy inside because we see the “fulfilment” of others. We feel that perhaps we have not quite found all it is that this life could give to us because... we are led to believe that others have found it all.
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Sunday reminder ☝️ - you are here for a good time, not a long time. No ones got their shit that together. The sun can’t shine everyday, but at the end of it all, you have to just be happy. Don’t let the others cause you to forget this. Don’t shut happiness out. Dont search for it. Don’t force it. Just, be. 💗 🐝
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Sunday kicked off with a coffee, and a 7 km run sub 34 minutes 🤩🤘🤩
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Finished with a decaf, a family & friends catch up, and a serious hun-bun before a busy work and training week ahead of @tourdepicnic next Friday. 🤘🤩 .
#Realness #Lifestyle #Health #Mindset
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Sweet Potato Protein Brownie Saturdaaaaaaay <span class="emoji emoji1f447"></span> 🤤 . THESE. ARE. THE. BOMB. <span class="emoji emoji1f525"></span> . My last attempt ...
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Sweet Potato Protein Brownie Saturdaaaaaaay 🤤 . THESE. ARE. THE. BOMB. . My last attempt at a chocolate muffin was far too dry but this weeks attempt at a brownie.. JACKPOT! . Recipe makes 16, and there’s only 4 left... safe to say they’ve been enjoyed by all🤪 . Approx 125cal per brownie ... Sweet Potato Protein Brownie Saturdaaaaaaay 👇 🤤
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THESE. ARE. THE. BOMB. 🔥
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My last attempt at a chocolate muffin was far too dry but this weeks attempt at a brownie.. JACKPOT! .
Recipe makes 16, and there’s only 4 left... safe to say they’ve been enjoyed by all🤪
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Approx 125cal per brownie C12 F6 P4.5
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Ingredients:
470g (raw) sweet potato, 80g ground oats, 60g ground almonds, 25g melted coconut oil, 35g cacao powder, 25g protein powder (I used salted caramel), 30g organic maple syrup or sweetener of choice, 1/2 tspn vanilla essence, 1/2 tspn baking powder. .
Topping - mix 35g almond butter, 15g melted coconut oil, 5g cacao powder & 10g maple syrup - put in fridge for 20 mins before spreading onto fully cooled brownie batch. .
Heat oven to 180. Steam cubed sweet potato & purée in processor. Mix all other ingredients together well, then mix this in with the sweet potato, until sticky dough has formed. Place in a lined baking tray, smoothen well, and bake for 40/50 mins. Allow 10 mins to cool in tray, then remove and allow it to cool fully before spreading on topping. .
Sprinkle with cinnamon and desiccated coconut (KEY) 💗
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AND BAM.... let your Saturday night begin 🙋‍♀️💃🏼🤤
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After a super (but struggle filled) full body session this morning, it’s time to pop the kettle on, nibble a brownie, and get set for a fun filled Saturday night 🙌
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#Foodie #Treats #HealthyIdeas #Brownie #Recipe #Lifestyle
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FIRST EVER TRAIL RUN (walk/crawl) <span class="emoji emoji1f64c"></span><span class="emoji emoji2705"></span><span class="emoji emoji1f64b"></span>‍♀️ . Total distance - 22km (I thought it was 15, it’s advertised ...
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FIRST EVER TRAIL RUN (walk/crawl) ‍♀️ . Total distance - 22km (I thought it was 15, it’s advertised as 11, but underestimated parking area to start point 🙃🤦‍♀️) . Climb - 490m . Time - 2 hours . YASSSS! I have never felt more alive. Trail running vs “flat” distance training the last ... FIRST EVER TRAIL RUN (walk/crawl) 🙌✅🙋‍♀️
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Total distance - 22km (I thought it was 15, it’s advertised as 11, but underestimated parking area to start point 🙃🤦‍♀️)
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Climb - 490m .
Time - 2 hours .
YASSSS! I have never felt more alive. Trail running vs “flat” distance training the last few weeks.. WOAH 🔥 I walked a lot 😆
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Today I marked off as a “break out of comfort zone” day in my diary at the beginning of the week, and my second “run” day. I promised myself I’d get a new route, and make it an adventure. This is the type of thing I LOVE doing, like so much!! It’s partly why I studied Earth Science for 4 years. I just never do these things, because I’m always waiting. For the right time, and someone to join. I almost cancelled on myself. I’ve realised if we keep waiting, we’ll never live life to its fullest. Time stops for nobody, so whatever you want to do - DO IT NOW. All you need to do it is plan. And then, get the courage to do it. .
This was 127% out of my comfort zone, but it’s instilled me with more courage to get doing & stop waiting. When you wake, don’t just see what that day brings you, CREATE what that day brings you.✨ .
This picture was taken 5km in, the next, 22km in, and a storm later 😂
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Stop waiting, and start living 🌎 And stay healthy in the process 👊
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The @asicseurope NIMBUS were a great choice 🙌 . So ready for some barbells this weekend 🙋‍♀️
📸 - Random French Couple
#ActiveLifestyle #Outdoors #Plan #Action #Passion #Fitness #Health
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You don’t need thinner legs, you don’t need smoother skin, you don’t need longer hair, you don’t ...
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You don’t need thinner legs, you don’t need smoother skin, you don’t need longer hair, you don’t need a flatter stomach, you don’t need big brows, you don’t need whiter teeth, you don’t need longer lashes, you don’t need to change to be “accepted”. You need to change your view on acceptance, ... You don’t need thinner legs, you don’t need smoother skin, you don’t need longer hair, you don’t need a flatter stomach, you don’t need big brows, you don’t need whiter teeth, you don’t need longer lashes, you don’t need to change to be “accepted”. You need to change your view on acceptance, you need to change the power of that acceptance to be in your own hands and nobody else’s. Change your perspective. Whatever size you are or make up you may wear, you are always the same person. Make that what you are remembered for. Add-ons and fitness challenges are for fun, they don’t add on to your worth 💗
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I could have never shared a make-up, lash, brow free me a years ago. My skin was always my number 1 insecurity, before anything else bothered me. Tear tantrum central 🤦‍♀️ I’ve just been using a pure seaweed scrub/mask, a bamboo cloth and some @skinceuticals products as of late which help 🙋‍♀️ But that’s not what has caused this change, my perspective of acceptance has changed. That’s the cause.
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Change your perspective ✊
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#BlankCanvas #RestDayVibes
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UPPER BODY WORKOUT <span class="emoji emoji1f447"></span> . Save it for some rainy day <span class="emoji emoji1f497"></span> . <span class="emoji emoji27a1"></span>️ Superset x 4 - Shoulder Press x 8 with Upright ...
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UPPER BODY WORKOUT . Save it for some rainy day . ️ Superset x 4 - Shoulder Press x 8 with Upright Row x 10 (Vid 2) ️ Superset x 3 - Arnold Press x 8 with Military Press x 8/10 (to push press when struggling for video set - Vid1) ️ Triset x 3 - Lateral Raise x 8, Banded Row x 10, Inchworm Push ... UPPER BODY WORKOUT 👇
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Save it for some rainy day 💗
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➡️ Superset x 4 - Shoulder Press x 8 with Upright Row x 10 (Vid 2)
➡️ Superset x 3 - Arnold Press x 8 with Military Press x 8/10 (to push press when struggling for video set😂 - Vid1) ➡️ Triset x 3 - Lateral Raise x 8, Banded Row x 10, Inchworm Push up x 8 (Vid 3,4,5)
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I then done:
➡️ DB Chest Press 10 x 3 ➡️ Face Pulls at cable 10 x 2 ➡️ Bicep Curls 10 x 2 .
My muscles fatigue so quick with upper body training it less, but pushed it good today 🙋‍♀️🤣❤️ I hadn’t properly weight trained just upper body in a good 2 weeks. It’s never as taxing as legs but my arms are DED 👽
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It’s been a productive week so far, so a chill night is in store here 🙋‍♀️
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Happy Boulder Shoulder Buildin’ ☺️
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Wearing @gymshark 💗
#UpperBody #Workout #WeightTraining #Lifestyle
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POST 18k RUN PLAYDATE 🤪 Little update on combining weights and running/endurance to date <span class="emoji emoji2b07"></span>️ . <span class="emoji emoji1f449"></span> ...
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POST 18k RUN PLAYDATE 🤪 Little update on combining weights and running/endurance to date ️ . Progression - From 8k, I ran twice a week adding in 0.5 to 1km each week. This allowed me get to 17, with time to spare to then get better by the big day! Set a plan to improve distance if you want to minimise ... POST 18k RUN PLAYDATE 🤪 Little update on combining weights and running/endurance to date ⬇️
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👉 Progression - From 8k, I ran twice a week adding in 0.5 to 1km each week. This allowed me get to 17, with time to spare to then get better by the big day! Set a plan to improve distance if you want to minimise injury, and actually enjoy the process. It may be hard. And worth it. 😉
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👉 I am doing 3 gym sessions and 2 runs - one longer than the other in prep for @tourdepicnic and LOVING IT... so much that I’ve signed up for the half marathon and my minds excited to maybe start swimming again, trail run, cycle. 🌏
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👉 Muscle gains? Life’s not all about the gains. 💗 Muscle retention is possible when training like this. Working to keep what I have, soften, and gain body fat while I do this, is totally ok, and possible 👇
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👉 ADEQUATE REST & RECOVERY! Ensuring I take two full rest and recovery days a week with no intense exercise. .
👉 FOOD - MORE. You have to fuel your activity and it’s that simple. I’ve learned that🙃. Not tracking, keeping an eye to my weight here and there, ensuring it doesn’t fall and even rise🙋‍♀️
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👉 Rep ranges - For the 2/3 hours of weight work a week I do, I like to work in 6-10 ranges, often pyramid style using compound moves and barbell exercises. .
👉 Distance - You can’t run further every time, or the same pace every time. If you are running x3 a week, I’d suggest one short, one medium, one long (relative to your levels). I’ll now start doing 1 short/medium and 1 long. .
👉 Steady Pace - Today my average pace 5.22min/km - to slowly improve this would be great. But I run hilly areas so it varies a lot.
. 👉 Resistance to fatigue (fitness levels) - This has improved DRAMATICALLY following my new split! 😱
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👉 In making this change, its given me a new lease of life for exploring. Gym sessions take more motivation than before. But I’m excited to train this way to just MOVE MY BODY AND BE HEALTHY.
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LASTLY - Still can’t do a headstand.😑🤣 .
Wearing @reebokuk & @asicseurope 🤙
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Any more questions? LEAVE EM HERE 👇
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#PuppyLove
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“You would be more relatable if you shared your negative days”. . This thought was put forward to ...
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“You would be more relatable if you shared your negative days”. . This thought was put forward to me over the weekend, for a second I thought, maybe? I smile and I laugh most of the time but of course like anyone else, I have my moments of madness, sadness and negativity. WE ARE HUMAN ‍♀️ BUT.... ... “You would be more relatable if you shared your negative days”. .
This thought was put forward to me over the weekend, for a second I thought, maybe? I smile and I laugh most of the time but of course like anyone else, I have my moments of madness, sadness and negativity. WE ARE HUMAN 🙋‍♀️ BUT.... they don’t last long. I don’t let them. That’s how we do this “life” thing. If you spend time wallowing in your negative emotion - it will only worsen. So kickstarting another new week and chance to live our happiest life - by choice, here’s my #MondayMindset tip for this week👊💪
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1️⃣ Don’t let negative thoughts grow. That’s why I don’t share my low moments, in doing so I would be dwelling on them, allowing them to grow. Your happiness is governed by your thoughts. You have to organise your own happiness and this starts with a conscious effort to shape your thoughts.
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2️⃣ Never dwell on the past. Everyone has a past but don’t dwell on it, it doesn’t influence today. That’s why less and less of my posts are based on my past, I don’t live there. Make today meaningful. Make today count. THIS VERY MOMENT - go do that thing 🙏
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I’ll share a training & diet update tomorrow but this thought couldn’t wait.. 😉
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Loving these new @jdsportsie kicks & @bershkacollection straight jeans 🤙
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📸 - @davey
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#MindsetMondays #Lifestyle #Health #Fitness #Wellness
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COOKIE RECIPE <span class="emoji emoji2764"></span>️ For breakfast on the go, snacks, dessert, fuel or recovery food. Healthy & Approx ...
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COOKIE RECIPE ️ For breakfast on the go, snacks, dessert, fuel or recovery food. Healthy & Approx 90 calories a cookie - having two provides you with 8g of protein 🤸‍♀️. . Nothing brightens up your Monday like a fresh batch of healthy cookies am I right? . Simple mix together: . 3 mashed ... COOKIE RECIPE ❤️ For breakfast on the go, snacks, dessert, fuel or recovery food. Healthy & Approx 90 calories a cookie - having two provides you with 8g of protein 🙌🤸‍♀️😍.
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Nothing brightens up your Monday like a fresh batch of healthy cookies am I right?
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Simple mix together: .
3 mashed Bananas (220g)
150g Oats
1 Egg
3 Egg Whites
10g Protein Powder (Vanilla or salted caramel recommended)
12g Powdered Peanut Butter (1 serve)
20g Peanut Butter
40g Sultanas
2 handfuls of blueberries
2 tspns Chia Seeds
1 tbspn Pumpkin Seeds
1 tspn Manuka Honey
1 tspn Vanilla Essence
1/2 tspn Cinnamon
Dash Baking Powder .
Heat your oven before you begin to 175. Mix ingredients well in a bowl and use your hands to place cookie balls onto a non stick or coated baking tray and bake for 15/20 minutes. DELISH! .
This recipe made 15 💗
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I have eaten 8 so far 🤪😂 I’m really learning about “intuitive eating” (not sure I like the term) but also fuelling run training 2/3 times a week, keeping weight from falling. Late last night I decided to splash out on 3 of these with a bowl of chocolate oats looking back on how active the day was🤣 I’ll do an update post on diet and training soon, been getting some questions 😘 It’s been going really well ☺️
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MEAN TIME LETS SMASH MONDAY! Checklist for the day has been made. 🙏
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#Cookies #HealthyEating #Fuel #Recipe #Lifestyle #Workout #Wellness
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WE RAN 18KM <span class="emoji emoji1f4a6"></span><span class="emoji emoji1f3c3"></span>‍♀️<span class="emoji emoji2764"></span>️ - I think I’m still on a that Runner’s high a day later 🤪 . I cannot begin to explain ...
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WE RAN 18KM ‍♀️️ - I think I’m still on a that Runner’s high a day later 🤪 . I cannot begin to explain how much more enjoyable training, and life in general, has been since I switched up my routine in prep for @tourdepicnic and I think.... A HALF MARATHON! Training for performance - it’s such ... WE RAN 18KM 💦🏃‍♀️❤️ - I think I’m still on a that Runner’s high a day later 🤪
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I cannot begin to explain how much more enjoyable training, and life in general, has been since I switched up my routine in prep for @tourdepicnic and I think.... A HALF MARATHON! 💦 Training for performance - it’s such a new found thrill and sense of achievement based nothing off aesthetics 🙅‍♀️
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Currently 3 gyms days, 2 run, 2 rest. Today’s rest day will be active, Glendalough bound🙋‍♀️
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HERES WHAT I KNOW NOW 👇
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👉 Running 17km was my plan but bumping into a bestie - you don’t see distance pass with company .
👉 I run better in the morning after 1 meal. Evening runs, 3/4 meals later, I’m much more sluggish, lethargic and negative. .
👉 NEW music and a NEW route is the only way I manage a “good” run alone. That’s why yesterday went so good! And mid week, not so good.
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👉 Don’t keep looking at distance - I looked at it when I started to feel quite tired, this was at 15.2km yesterday. .
👉 Conversational pace is key to getting through. No partner? GURL SING THEM BEATS.... (sorry farmers/cows for the fright) .
👉 Know where your goal is going with regards to running long distance. Mine was to run 17km comfortably for EP, so that I could recover well. My recovery is improving as I practice, and 12 days to go! Plan went as we hoped 🙏 two more 17/18’s pre EP!
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👉 Inspired to sign up for a half marathon at the end of September, then rest, and kickstart back with a new, fun weights programme mid October - keep your peepers peeled 😉😉
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Set goals, set plans, set periods off goals, and set post goal plans. 💗 It’s so important to realise post goal thinking is just as important as the goal itself 🙌
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Wearing all @asicseurope 🏃‍♀️
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Happy Sunday fam - Go be present with your people 💗
.📸 - @davey
#Asics #AsicsEurope #IMoveMe #IMoveMeCampaign #Running #TourDePicnic
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I’m about 30% human, 30% chunky kicks <span class="emoji emoji1f45f"></span> and usually a solid 40% dry shampoo <span class="emoji emoji1f64b"></span>‍♀️🤣... Hair trim and ...
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I’m about 30% human, 30% chunky kicks and usually a solid 40% dry shampoo ‍♀️🤣... Hair trim and freshening thank you to @indigo_hair_beauty ‍♀️ . I’m loving having shorter bangs and a blunt cut these days, keeping it bright until the winter approaches.. BUT. Hair care is not an easy ... I’m about 30% human, 30% chunky kicks 👟 and usually a solid 40% dry shampoo 🙋‍♀️🤣... Hair trim and freshening thank you to @indigo_hair_beauty 💗💇‍♀️
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I’m loving having shorter bangs and a blunt cut these days, keeping it bright until the winter approaches.. BUT. Hair care is not an easy job if you workout anything up to 4/5 times a week 😱🤣 My top tips, especially if you are a blondey: .
1️⃣ Dry Shampoo - miniature travel bottle for your gym bag. 2️⃣ Oils in the ends before blow drying - I use a rose gold oil by @easilocksblanchardstown but I’m currently too busy to get extensions and feeling the shortie vibes 3️⃣ Treatment - Using @olaplex at home lately once a week. 4️⃣ At least 3 days between washes (4 ideally) - otherwise you are washing away your body’s natural conditioner before it has a chance to take action - leading to brittle and dull hair. 5️⃣ Upstyles & plaits - be careful not to tie things to tight and cause breakage but be prepared for some serious upstyling on day 4 🤣 6️⃣ If you are a blondey - purple shampoo works a charm to keep it clean - currently use @lovekmireland range and it’s insane! 💗
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I have made the mistake of telling myself I could not “afford” to slow down and look after my self, little things like appointments, moisturising, skin care, relaxing. Always “hustling”. This led me to physical and mental exhaustion - I’ve realised that self care is not selfish. It’s essential, it’s empowering, it’s refreshing, it’s healthy, and it “helps you move from just existing to LIVING”. 🤙💗
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After a night of self care - it’s time to tackle a run this morning. Oats in. Spotify on. LETS GO 👊
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#HairCare #Blonde #Indigo #Sneakers #Lifestyle
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2 years, 2 different mindsets, 1 happier lady <span class="emoji emoji1f497"></span><span class="emoji emoji1f44b"></span> . Someone asked me are all of my posts going to be ...
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2 years, 2 different mindsets, 1 happier lady . Someone asked me are all of my posts going to be about how “competing is bad” a while back. I’m not saying it’s bad, there are plenty of competitors I follow that seem to do it with a healthy mindset and they are happy doing so. But more often I see ... 2 years, 2 different mindsets, 1 happier lady 💗👋
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Someone asked me are all of my posts going to be about how “competing is bad” a while back. I’m not saying it’s bad, there are plenty of competitors I follow that seem to do it with a healthy mindset and they are happy doing so. But more often I see the reverse, more often I see the mental damage it causes others, and personally see that it was a safety blanket of fear, anxiety and obsession for me. I thought that competing would be just a “good challenge” and “fix me” (binging) - funnily enough it stopped me binging but created something far more destructing, a period of obsession and extreme anxiety.
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If you are thinking of competing, I’m not saying it’s bad. It’s a serious challenge, it’s hard, it takes a lot of motivation and drive, it takes a certain type of person, and it’s a hell of an achievement to showcase that adherence.
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But ask yourself... are you doing this out of passion, or obsession? Is this a personal challenge, or is this because you don’t know how to live “normally”? Is this because you think the only way to gain respect and self worth from others is through your physique? Is this because you feel like having a goal to work towards physically, lowers your anxiety? Are you prepared for how this may affect your mentality? Are you ok with feeling isolated? Do you feel lost? Are you happy? Will this give you happiness? What will you do afterwards? Is this covering up some other emotion or action?
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A part of me doesn’t like to down talk competing because I know some AMAZING competitors but PLEASE please... just take a moment to ask yourself those questions before you make a decision to get ridiculously lean. Someone else’s experience may not be like mine, but more often than not, it is. I.e... it messes with you. But you couldn’t have stopped me at the time either. I thought it wouldn’t mess with me. .
Everyone thinks this at the start. 💗
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Be kind, and be honest to yourself this weekend 🙏
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Youtube editing my little talk to share soon😌
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#Health #Growth #Journey #FlashbackFriday #BlankCanvas
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“Vulnerability is strength.” . Fear and vulnerability are so closely linked, and I think to open ...
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“Vulnerability is strength.” . Fear and vulnerability are so closely linked, and I think to open up ones self to either, is both frightening and liberating. . Opening up to something new is scary, but it’s a whole world of possibilities. Letting go of the safety blanket habits you live by, ... “Vulnerability is strength.” .
Fear and vulnerability are so closely linked, and I think to open up ones self to either, is both frightening and liberating. .
Opening up to something new is scary, but it’s a whole world of possibilities. Letting go of the safety blanket habits you live by, may make you feel vulnerable but it improves your emotional strength. Make decisions based on facing fear and not preference in that moment. The more you base your decisions on facing fear, the more vulnerable you will feel - uncomfortable. Each time you do it, the boundaries of your comfort zone grow. You face the fear, what it is that’s “holding you captive” - and it gets smaller. But when you don’t - it grows and your comfort zone boundaries become smaller. .
By choosing to make decisions this way, personally, it’s helped me break down the bars of a metaphoric chamber (anxiety, judgement, body image, training, macros) I was holding myself within the past 2 years one could say. 🙏👊
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➡️The next big decision you find yourself confronted with, stop to take a minute to think... Is your decision based on facing fear or preference? Inspired by @sigmanutrition podcast #236 ♥️
. “The world has enough women who live a masked insecurity. It needs more women that live a brave vulnerability.” .
Friday spirits on their way🐛🦋💃🏼
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📸 - @davey .
#Lifestyle #Journey #Fear #Vulnerability
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BACK & SHOULDERS WORKOUT <span class="emoji emoji1f64b"></span>‍♀️<span class="emoji emoji1f447"></span> . Making it my mission to share more actual workout evidence here, ...
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BACK & SHOULDERS WORKOUT ‍♀️ . Making it my mission to share more actual workout evidence here, save it for later and give it a go! Can you spot the ones my camera was dusty for? ‍♀️ Great session had this morning, ahead of a rest day tomorrow. Session 2/3 this week . 1️⃣ Deadlifts x 10 ... BACK & SHOULDERS WORKOUT 🙋‍♀️👇
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Making it my mission to share more actual workout evidence here, save it for later and give it a go! Can you spot the ones my camera was dusty for? 🙋‍♀️😆 Great session had this morning, ahead of a rest day tomorrow. Session 2/3 this week 👊
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1️⃣ Deadlifts x 10 superset with lateral raises x 12 - 6 rounds. (2nd/3rd video)
2️⃣ Face Pulls (kneeling) - new fave! 4 x 10
3️⃣ TRISET x 4 : ➡️ BB Bent-over Row x 10 ➡️ DB Neutral Grip shoulder press x 10
➡️ DB Cleans x 10 .
Finished off with just three minutes of 20:10 sprints to loosen up my heavy legs 🙌
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I increased the deadlift weight the more I warmed up and fell to 8 reps last 2 sets. I also can’t get over the sway of my lateral raise when I speed it up - got to improve that one 🙋‍♀️
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Don’t forget to always warm up and activate initially 🤞Don’t he “THAT GUY” that dives in without a warm up routine 😉 Happy Humpday peeps ♥️
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Wearing all @onefit (NATHALIE - discount code) .
#HumpDay #Workout #Lifestyle #Training #SuperShineySweatyHuman
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16km WHUT <span class="emoji emoji1f64c"></span> NEW PB <span class="emoji emoji1f64b"></span>‍♀️ - motivated by shiney @asicseurope Platinum Nimbus kicks <span class="emoji emoji1f648"></span><span class="emoji emoji1f45f"></span> . Since changing ...
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16km WHUT NEW PB ‍♀️ - motivated by shiney @asicseurope Platinum Nimbus kicks . Since changing my training style to build up my endurance for distance running for a 17km event this month (2 runs - at least 1 long - 3 gym sessions), I’ve learned the following: . ️ Running is NOT easy and ... 16km WHUT 🙌 NEW PB 🙋‍♀️ - motivated by shiney @asicseurope Platinum Nimbus kicks 🙈👟
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Since changing my training style to build up my endurance for distance running for a 17km event this month (2 runs - at least 1 long - 3 gym sessions), I’ve learned the following: .
➡️ Running is NOT easy and I have a new found level of respect for anyone that’s done a marathon or half marathon. .
➡️ I am a stubborn mule when I set myself a performance goal. .
➡️ Performance goals are ten fold better for your mind, your health & your happiness, than physique goals.
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➡️ The two most influential factors for your run performance - FOOTWEAR AND RECOVERY 🙌
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➡️ Running long distance alone is extremely hard, if it’s not new scenery. I need new countryside scenes, or I need company 🙏 .
➡️ Not every run will be fun - but the feeling of accomplishment afterwards is insane. The first 4K and final 4K yesterday were really tough. .
➡️ It’s not about time - it’s about pacing yourself🏃‍♀️
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➡️ No goal is ever that far out of reach. I wasn’t sure how I’d ever reach 17km, but if you set yourself a decent training plan, structure it based on time and progressions, follow the correct guidelines and trust the process - you can achieve a heck of a lot. .
Go make decisions today that open up your vulnerable being to fear, and stop basing them off preference in the moment, preventing progress. The more you open up to fears, the less scary they become, the more you see what you can achieve in this life. The more you achieve.
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TUESDAY - Let’s have you 🙌🏃‍♀️💗 It’s gym session 1 time pre clients and plans today. 👊
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#Asics #AsicsEurope #IMoveMe #Run #Lifestyle #Challenges #Health
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“Do you think you are a better person now, because of what you went through?” . I AM SO FULL OF EMOTIONS ...
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“Do you think you are a better person now, because of what you went through?” . I AM SO FULL OF EMOTIONS TODAY - FITCOM with @onefit is all over. An amazing day, meeting new people, games, foods, and I gave my talk on Passion, vs Obsession. Swipe to see me mess up my words and walk around like an awkward ... “Do you think you are a better person now, because of what you went through?” .
I AM SO FULL OF EMOTIONS TODAY - FITCOM with @onefit is all over. An amazing day, meeting new people, games, foods, and I gave my talk on Passion, vs Obsession. Swipe to see me mess up my words and walk around like an awkward frizzy duck as I tried to get my point across. 🙃😂🙋‍♀️
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The feedback was amazing. It was the scariest talk I’ve ever done because, it was all based off what I experienced during the “darkest time” of my life. I actually nearly let a tear fall at one point. .
There’s so much I want to share from it but I’ll be recording it for you all soon for YouTube! 🤓
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To answer that question, the one startled me a little. No I don’t. I’m not a “better person” than when I started my journey. Any one that ever had any battle I’m sure would go back and prevent that battle from occurring if they could, forget those feelings. BUT - here’s the thing. Here’s what every mistake and stumble in life does make you - a stronger person.
It’s allowed me have a greater reach to help others, greater understanding, greater patience, greater personal strength and appreciation. Greater connection with my mindset and my goals. Greater awareness of my actions. ❤️ I truly believe that everything in life happens for a reason. YA FEEL. 🧀
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To those that came up to let me know they resonated with my talk, that it made you stop and think about how you approach your passion, made you think about how your share it, will cause you to change habits, to live in fear no more, to speak about it, to live PASSIONATELY. Thank you ❤️
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I AM AN EMOTIONAL BALL. No joke I have cried 4 times over the last week but not in a sad way - like a major relief of happiness way. 😂😂😂
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LETS SMASH THE WEEK. 🙏
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It’s RUNNNNN DAAAAAAAYYYYYYY 🏃‍♀️🏃‍♀️🏃‍♀️🏃‍♀️🏃‍♀️ #Coach #Lifestyle #Journey #Workout #Health #OneFit
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Well if my little heart didn’t explode today, and veins burst with adrenaline.... I’ll be able for ...
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Well if my little heart didn’t explode today, and veins burst with adrenaline.... I’ll be able for quite a bit in this life . What a way to kickstart the day, and the @wellfestirl summer regional tour with @fearless.moves 🏼 . If you squint reeeeeeeally hard you’ll spot some luminous ... Well if my little heart didn’t explode today, and veins burst with adrenaline.... I’ll be able for quite a bit in this life 😍😭❤️🙏 .
What a way to kickstart the day, and the @wellfestirl summer regional tour with @fearless.moves 💃🏼
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If you squint reeeeeeeally hard you’ll spot some luminous pink human behind this AMAZING bunch of humans that kicked ass in our 30 minute dance fitness class today 🤩
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I was a serious nervous ball before hand but when we got started, we couldn’t be stopped. Dancing felt so good. Atmosphere, vibes, surroundings, community, music... Electric 🔥
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Fitness should be fun, life should not be taken too seriously, and we should all be #Fearless 🧀👊
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#ROLLLLLL and #SNAP 💗 .
#Health #Lifestyle #Teaching #Enjoyement #FearlessMoves
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Not Instagram vs Reality. Just reality. You are here to be REAL - not to be perfect. You are here to ...
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Not Instagram vs Reality. Just reality. You are here to be REAL - not to be perfect. You are here to live a life full of fun and enjoyment, not fear or body insecurities. . If I can make one girl beginning her fitness journey or struggling to accept her body remember that it’s ok just BE YOU. To ... Not Instagram vs Reality. Just reality. You are here to be REAL - not to be perfect. You are here to live a life full of fun and enjoyment, not fear or body insecurities. 🙌 .
If I can make one girl beginning her fitness journey or struggling to accept her body remember that it’s ok just BE YOU. To quit comparing, to save them years of torment, lack of confidence, save them from a journey in search of something that should have been there all along, self freaking appreciation. I’m happy. 🦋 I know if I saw more “reality” on my feed it would have made a big difference to my journey over the years, to my mental health. And luckily I’m back in a place of not giving a hoot and sharing mine. 🤪
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As you mindlessly scroll though your feed over your morning coffee, I hope you stumble across this post and get reminded that it’s ok to slouch, to go make up free, to be a freaking normal human. 💗 .
On my way to Cork after a late night practicing some dance moves, reigniting my love for dancing, and feeling those self love vibes in front of a mirror when I should have been fast asleep.. SEND COFFEE PLZ. 🙃🤣💃🏼 Cork.. I hope you are ready for some booty pops 🔥 .
Hope you all have a fab, fun & fearless weekend 🙋‍♀️
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#BodyImage #BeReal #Health #Happiness #HealthyLiving
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It’s never too late to live a life you are proud of, to create the person you have always wanted to be. ...
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It’s never too late to live a life you are proud of, to create the person you have always wanted to be. It’s never too late to be a better you. 🦋 . I don’t have to much to share today apart from this... it’s ok to start over. ‍♀️ It’s ok to start over again and again until you get it right. It’s not ok ... It’s never too late to live a life you are proud of, to create the person you have always wanted to be. It’s never too late to be a better you. 🦋
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I don’t have to much to share today apart from this... it’s ok to start over. 🏃‍♀️ It’s ok to start over again and again until you get it right. It’s not ok to step on others to do so. To block out family, friends and relationships to get there. It’s not ok to be hurtful. It’s also not ok to be in denial about your own problems. It’s not ok to live life afraid to be yourself, or afraid of your past, afraid of opinions. Afraid. 😘
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Instagram has and always will be my personal journey of growth, my lifestyle development, my fitness, my fashion (LOL), my food, my lifestyle. But much more than that it’s been my diary, a part of my writing. I tell you these things to help you, and to help me. I think that writing, putting pen to paper, can be a way back to life. It’s a new found love.
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I’ve spent the day writing my talk for this weekend, and each time I dive into my darker past, a little more of it is left behind, and a little more of me comes to life, parts of me I never knew existed, come to life. 🔥
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It’s never too late to start again ❤️
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ITS ALSO NEVER TOO LATE FOR ANOTHER HOLIDAY 🙋‍♀️ It’s been about 3 weeks and I’m so ready for more sun on my boooones!
Currently channeling my ex dancer self for @fearless.moves class Saturday in Cork 💃🏼
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Go plan doing that thing you’ve been afraid to do. Plan the holiday, pop the question, join the gym, make that appointment, send the text, apply for that course. Whatever it is, it’s never too late. .
#Lifestyle #Fitness #ThoseTanLines
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POST RUN HIGH! <span class="emoji emoji1f64b"></span>‍♀️ Personal best for distance at 15.6km preparing for taking on 17km with @thecompletenatural ...
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POST RUN HIGH! ‍♀️ Personal best for distance at 15.6km preparing for taking on 17km with @thecompletenatural to Electric Picnic the end of the month . I’ve been falling back in love with running since I upped my game to prepare for this, I’m loving the feeling of training for a performance ... POST RUN HIGH! 🙋‍♀️ Personal best for distance at 15.6km preparing for taking on 17km with @thecompletenatural to Electric Picnic the end of the month 🙌
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I’ve been falling back in love with running since I upped my game to prepare for this, I’m loving the feeling of training for a performance goal for a change, less gym, and getting outdoors more. I’ve been finding recovery and energy post run difficult to get back up, it takes my stomach a while to feel ready for food. (BUT WHEN IT DOES 🐷🐷🐷) .
Recovery after a long endurance session is SO important. Carbohydrates, protein, electrolytes and adequate hydration. KEY. Milk based smoothies have been easy on my stomach post run, and for me it’s the best way to tick all these boxes 👊 Lactose (carb), protein, potassium, and it’s 87% water. Plus, easy calories 🙌 .
Today’s choice - 1 cup whole fat milk, 1 banana, 2 teaspoons peanut butter, handful blueberries, ice and vanilla stevia! 😍 .
Ps.. I had good posture. Until Lola licked it off my fingers and it tickled. 🤣
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HUMPDAY 🏃‍♀️ #Sp #BrandAmbassador #Running #Lifestyle #Recovery #Variety
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“Breaking my fast post workout with a carb backloading feast” - DIET TRENDS 🙃<span class="emoji emoji1f447"></span> . After a very rewarding ...
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“Breaking my fast post workout with a carb backloading feast” - DIET TRENDS 🙃 . After a very rewarding day with some clients, I certainly don’t look so fresh, and I certainly do wish I had more @justdesserts.pastries ‍♀️ . DIET TRENDS - Is it just me or are they popping up everywhere ... “Breaking my fast post workout with a carb backloading feast” - DIET TRENDS 🙃👇
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After a very rewarding day with some clients, I certainly don’t look so fresh, and I certainly do wish I had more @justdesserts.pastries 🙋‍♀️😂
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DIET TRENDS 👋 - Is it just me or are they popping up everywhere right now? I want to remind you of a few things before you decide to jump on the latest bandwagon for “fat loss” or the most efficient “muscle gain” diet. .
Intermittent fasting and carb backloading are two I’ve saw pop up everywhere this week, asked by many clients as a result if they should do it. It’s as simple as this: Trends are sexy. Having an uncomplicated, normal, healthy diet, isn’t the most “sexy” conversation in the world. People are drawn to something new, extreme results, extreme actions, challenges. Don’t be drastic to be trendy.
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Both of these “dieting” mechanisms have their pros and cons. Intermittent fasting more so has many positive studies and stories that support it. If you NEED to change your diet to ensure you can keep you body at its healthiest, and a diet label is the best way physically and mentally for you to go about doing so, then do it! Or if you can trial them keeping a healthy mindset. But do your research, don’t make any drastic changes, and consult a QUALIFIED professional. Not the one that wants a quick 20 bucks for a fat blast keto meal plan. .
Some diseases and conditions do need such drastic plans and measures. But my advice for most? Don’t overthink your diet. Don’t over complicate it. Don’t jump on a trend because it’s sexy. It may lead you down a dangerous road if you haven’t done your research. .
Eat 90/10, 85/15, 80/20. Some days you’ll reverse these ratios, don’t sweat it. Eat lots of vegetables, lean protein, healthy fats, ensure you have a good micronutrient profile. Have some treats, enjoy them, and then move on. Stop over thinking your diet and HOW you eat. .
Focus more on WHAT you eat. And BAM... You’re sexy. 🔥
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😆🙋‍♀️🙌❤️ #TuesdayThoughts #Foodie #Lifestyle #Sustainability
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“The fire in her eyes spoke a story that she’d never tell.” <span class="emoji emoji2728"></span> . Stop letting your fears build walls ...
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“The fire in her eyes spoke a story that she’d never tell.” . Stop letting your fears build walls around your fire and dimming your light that burns inside. . I felt as though my inner fire was dimmed for some time on this journey, as many do. If I could go back and tell my 19 year old self just ... “The fire in her eyes spoke a story that she’d never tell.” ✨
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Stop letting your fears build walls around your fire and dimming your light that burns inside. 👊
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I felt as though my inner fire was dimmed for some time on this journey, as many do. If I could go back and tell my 19 year old self just three things as I began my “fitness” quest it would be:
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1️⃣ Your bodies reflection doesn’t define your worth, but it does determine your wealth - because health is wealth (not money). Stop basing your worth off your body alone. Look after yourself inside and out.
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2️⃣ Work hard and work less. YEP - don’t kill yourself. You can’t plan everything and simply sometimes - life just happens. Sometimes things turn out different than you had planned, learn to be able to work your health around these times and learn to take time off. You can’t get time back. Spend it wisely.
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3️⃣ Advice and opinions - Both will come your way and many negative but they do not change who you are, stop beating yourself up and let them in one ear and out the other. Let toxic relationships go. BUT. Don’t be in denial when you know somethings not right, sometimes, the advice IS worth taking. .
Here’s to smashing a week of good intentions 🔥 Productive Monday, little exploring complete, and all prepped and hyped for my PT clients tomorrow 🙋‍♀️
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Return of the fire 💗
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#Lifestyle #Conquer #Fears #Passions
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