What are the benefits of vitamin D? Perhaps the most vital benefits of vitamin D is the regulation of absorption of calcium and phosphorus,  which in turn facilitates normal immune system function. Getting a sufficient amount of vitamin D is also paramount for normal growth and development of bones and teeth, and many recent studies also correlate an improved resistance against certain diseases. What are the symptoms of vitamin D deficiency? Getting sick often Fatigue and feeling tired constantly Back or bone pain Depression Impaired healing of cuts and other wounds Bone Loss ..read more

Sitting around on a lazy weekend day when it’s a little chiller outside can mean your gym membership takes the back seat. If you’re looking for some simple to do lazy leg and bum exercises look no further! Give my lazy leg and bum exercise  program a go: 10 x squat jumps in and out 10 x squat heel raises 10 x sumo squats 10 x sumo squats up to tippy toes 10 x kickbacks each leg 10 x lunges each leg 10 x reverse lunges each leg Rest for 45-60 secs and repeat x 3 or 4! The best thing about these lazy leg and bum exercises is that they can be done anywhere- your bedroom, your hotel room, the ..read more

So I got quite a few emails and DM’s about what fitness retreat I’d recommend but believe it or not to date, I have never been on a purpose fitness  retreat or healthy holiday per say. Typically when we go away we will stay in an air b’n’b near a good crossfit gym as my other half loves olympic weightlifting. But we’ve never gone on a planned retreat. In fact my first fitness retreat is coming up this February with the guys at The Edge:Clontarf (caveat here is my boyfriend is on of the owners for those who may not know- you can read my review here!). Anywho, the reason I’m writing about t ..read more

We spend over a third of our lives at work so it’s not any surprise that mainstream corporates are beginning to finally get up to speed with the importance and value placed on workplace wellness for their employees, not to mention the impact on their business performance, productivity and reduction in sickness/absenteeism when in a more positive mindset. A huge shift in interest in the health of employees across Ireland has been prioritised by the Irish Government through the development of the Healthy Workplace Framework and the  Healthy Ireland Network.   “Healthy Ireland….   ..read more

Having a sleepless night  leaves me cranky and more than just a little off my game but when these minor sleep disruptions turn into chronic insomnia, the lack of sleep can have serious effects on physical and mental health. Sleep is just as important as a general rest day from the gym and is an essential aspect of the body’s processes of repair and recovery. Chronic insomnia doesn’t only apply to extreme cases of sleep deprivation, but rather different patterns of disrupted sleep can be classed as chronic insomnia. Although the sleeping disorder usually affects people who don’t sleep at ..read more

I hate even typing the term but unfortunately that’s what people refer to the fat deposits under their upper arm. The part that women across the world feel they’d rather cover up than bare all. Without forking out a hefty gym subscription, why not give these little exercise a go every second day and see the results!   Arm Exercises for Bingo Wings 45 sec plank 10 push-ups 60 secs alternate air punches 10 tricep dips (you can use a chair!) 15 bicep curls (you can use your smallest weight/2 x tin of beans for this!) 10 lateral raises (you can use your beans again here) 10 shoulder press (b ..read more

I get lots of questions about strength training or cardio during your period and what is recommended or what is the best to do. Firstly, as you all know I’m not a certified trainer so any advice is just that and before taking ANY advise, particularly if you are new to exercise, have any underlying illness or are planning on are are pregnant, you must speak to you GP before embarking on any new program. Now, all the boring stuff is out of the way, what does our cycle actually mean and how we can plan more effective programs around our period. EXERCISE DURING YOUR PERIOD Day 1-7 Progesterone is ..read more

People often feel overwhelmed trying to balance life, work, loved ones, fun, holidays, and endless to-do lists. HOW, you ask, am I also expected to eat HEALTHILY??? You see, timing isn’t really the thing here. Priorities are. I speak to lots of people who say they are too busy to cook or too busy to opt for something healthier when they do have time to watch two or three episodes of a favourite series on a given night. Sound familiar? I get that people (I am 100% guilty of this!) are often too busy so end up grabbing something on the run- nibbles, protein bars, processed snacks… But realistica ..read more

Hands up who HATES cardio?! MEEEEE!!!!!!!!!!!! So always keen to hear how time can be cut in half but maximize efficiency and output/results. Hello HIIT. HIIT is basically high-intensity interval training, a form of cardio intervals of all-out exercise, like sprinting or fast-paced body weight work with recovery periods of either low-intensity exercise, such as walking at a slow pace, or total rest. It’s a huge change from cardio, as we know it, that being continuous steady-state, slow-and-steady  at a moderate intensity for 30-60 minutes. Nope. Give me HIIT any day over steady state  ..read more

I’m constantly looking for little wins in my day-to-day nutrition plan. Some foods might have a reputation of a less than ‘sexy’ name but do not underestimate this handy little food for its yummy taste and notable health benefits to boot! From helping improve bone density to acting as a natural appetite suppressor, these are my new secret weapon… What caught my eye was the fact that an average portion of 4/5 of these little bad boys is only 100kcals. Not that I’m too bothered by calorie counting, as you guys know, but worth keeping in mind! So rather than nibble on (let’s be honest) boring ri ..read more