So guys, we have been working towards the summer hols and hopefully you are all busy with your Toned Tums on a DAILY basis? 😉 The exercises are: 4 x Ab Curls (knees bent, feet on ground, core engaged) followed x 4 Sit Ups or Roll Ups if you need a more gentle exercise. Repeat x 5 sets aiming towards 8 sets by the end of the week. See you next week for the last week of this term. Then the SUMMER READY term begins!!! 😎

I've had lots of questions lately regarding losing weight before communions/confirmations/weddings. So am reposting some info that I posted in Sept about my personal tips to eating fab food but at the right times and in the right quantities. No "dieting" fads..simply eating nutritious food and exercising to keep the body toned once the weight comes off. But also exercising to keep strong and flexible to prevent back and other injuries and to allow you a bit of time to focus on yourself. So my key tips to lasting weight loss are: 1. Be completely organised! Plan your meals for the week. Write the shopping list based on those plans. 2. Eat like a King for breakfast, Prince for lunch and Pauper for dinner. Personally I eat like a King at lunch time because it suits me better. The main thing is to have a small evening meal and then get some exercise in... don't sit on the sofa ALL evening! See photo of my typical lunch.. smoked salmon and fried egg with rocket, avocado,squeeze of lemon on O'Donovans Honey and Spelt bread toasted. Keeps me full easily until dinner time. 3. Exercise needs to be moderate to vigorous like my 10 minute HIIT videos or something that makes you sweat and works the large muscles groups and cardio respiratory system. Exercise will tone the muscles to make them look shapely once the fat has been lost 😉 4. Drink water with fresh lemon squeezed in to it, EVERY DAY. It will keep you regular and hydrated and assists the liver to flush through toxins. 5. Try a morning smoothy such as a 1/2 cup of porrige oats, small banana, 3 heaped tbl sp of greek style yoghurt and 300ml semi skimmed milk. Drink a glass of this and share the rest with partner or kids. Filling and tasty start! Don't drink it all yourself!! 6. Go to bed HUNGRY!! Yes, most of us think we need to be fully sated before bed. We don't! The body naturally releases glucose into the bloodstream in the evenings to keep the body working well as we sleep.. We don't need to fuel it up any more after our small evening meal. Waking up hungry is the best thing for us... helps us eat like a KING for breakfast.... and if we eat lots before bed then we are not working it off. Hence no weight loss. Try going to bed a bit hungry for 5 nights and soon you won't feel hungry in the evenings. 7. Don't give up... keep going and develop a taste for smaller portions. After a week your tummy won't feel so hungry and you will feel way more energised if you are exercising alongside the healthy eating. 8. Set your weight loss targets each week and be tough on yourself. Be encouraged by any failures.. admit what you didn't do correctly and learn from these. 9. Set a particular event or goal to aim for... a wedding, birthday, party etc. 10. Have healthy snacks to hand for when you feel very hungry between meals... cut an apple into little chunks, punnets of raspberries and blueberries. Mixed nuts in a box... see my photo. Take a small handful each day as a snack between lunch and dinner... full of fab protein and good fats and means you are not starving at dinner time. Now start writing your meal plans and shopping list. Good luck! 👍🏋️‍♀️💪😊

This amazing girls' weight loss started simply with WALKING.... then she focused on her eating habits...then she added harder workouts to her fitness regime. Bit by bit, she achieved her goals and created a new healthy long term life style for herself.

Good woman Maureen! We are never too old to exercise 🤗🏃👴👵👍

Anyone up for a great Fitness class with Liz tonight in the Aghiohill GAA and all proceeds will go to charity? See attached notice from Liz.

Happy St. Patricks weekend everyone. May it be a warm sunny healthy one?? 🤣😎 Speaking of healthy, which one of these meal preppers are you??

Proud mom here on Mother's Day! My daughter Lucy and her team represented Cork in the Munster U11 Badminton Division 2 championships at UL today. They fought off stiff competition from Waterford and Tipp and were very close runners up to Kerry. Well done Lucy and the rest of your fab team!!

Due to the bad weather, blood donation events were cancelled across the country last week and there is now a large shortage for most blood types. Please spread the word 😉🏪🚑

Spring is here again!! Let's get back to our health & fitness goals TODAY. Eat small amounts of healthy tasty fresh food and get some exercise in, even just walking up and down the stairs 5 times or a brisk walk outside, 20 squats and then some leg stretches. No excuses 😉🏃👟🥑🥚🍏🥝🍋🍉

Classes resume tomorrow at the normal times....thank goodness!!!

Well this is a first! The studio is closed until Monday due to SNOW up here on Derrymeeleen Hill 🌨☃ See you all next week. I will run the missed classes during the second week of Easter hols 😉

We could get a workout like this by the weekend..bring it on!! Got my sled ready 😉

Panamera 2015