Tommy Devery Health and Fitness

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Tommy Devery Health and Fitness

Qualified personal trainer, MNU Certified Nutritionist🍎 Registered Mental Health Nurse 👨‍⚕️ I offer 1-1 coaching in 3 packages.

These include a 4,8, and 12 week plan. These plans include 1-1 whatsapp messaging, coaching calls, personalised nutrition & training advice, and access to a private facebook group with tips, tricks, and advice from Tommy and other clients!

26/03/2026

Stages of Change😀

This is a simple model that shows you the cycle of change and how you can increase your awareness to change a behaviour! Swipe over to see how🤩

1)Pre contemplation

This is before you do anything…The behaviour is not recognised as a problem and there is no effort to change.

2)Contemplation
You recognise that there is a problem behaviour but there’s some ambivalence about whether or not to change.

3)Preparation
You want to make a change but you’ve no idea where to start :/
Start by gathering facts about the situation, what’s in your control, seek support from people who’ve solved the same problem, and set SMART goals to achieve it!

4)ACTION
This is the implementation stage. You start to modify your behaviour, negative thoughts, lifestyle, and environment to help you create the change. Focusing on the small daily steps and compounding consistent effort over time to build resilience :)

5)Maintenance
Staying consistent and making sure the actions we have implemented are sustainable. Trying to prevent a relapse of behaviours that are not productive by managing setbacks, consolidating a routine and checking in with yourself.

6)Termination \ Relapse
We’ve eliminated any urges to return to a harmful or negative behaviour. The changed behaviour feels natural….
Eg….You started running in the new year and couldn’t run 1km without stopping, now your running x3 times weekly and doing 5k races on the weekend with no issue. It’s just a natural part of your routine now!

Follow me for more Nutrition, physical training, Mental health and Behaviour Change Education.

🔔 1:1 & Group Coaching available 🔔

08/03/2026

FEMALE HEALTH SUPPLEMENTS 💅 all they’re cracked up to be? 🤔

The female health supplements industry have grown rapidly online. Products claiming to support hormone balance, reduce PMS symptoms, improve mood and energy and regulate menstrual cycles are widely promoted.

The symptoms being targeted are very real. I am not speaking from personal experience, but having worked with lots of females I know many women experience these.

Education around menstrual health remains limited and many women report feeling invalidated when they seek help. As a result many are left trying to navigate these issues themselves, often turning to online advice and supplements in search of support.

Some of the evidence for supplements is encouraging, but it does not mean a single supplement powder can “balance hormones” or eliminate period symptoms. Hormonal regulation involves complex interactions between the brain, ovaries, thyroid, adrenal glands and other systems.
Supplements may have a supportive role in particularly when addressing specific problem is proven to benefit. However they rarely address the underlying cause.

Before you buy supplements focus on the low hanging fruit. Adequate sleep, consistent sleep and wake times, sufficient protein and fibre intake, regular physical activity, & stress management.
Women’s health deserves far greater education and evidence based care than it has historically received. While the growing conversation around menstrual health is positive, it is important that the information being shared remains accurate and grounded in science rather than marketing.
Approaching supplements with curiosity, critical thinking and speaking to a qualified professional can help ensure people make informed decisions about their health.
Happy International Women’s Day 🤩💅

17/02/2026

Pancake Tuesday 🥞🥞

It’s one day a year, sit down with your friends and family and have some proper pancakes for the day that’s in it!!

07/02/2026

5 of my Favourite Books I read in 2025📚

Mindset ~ Dr Carol S. Deck… A book that focuses on the Growth vs Fixed mindset and gives real-world examples in leadership, coaching, and high performance for both. The book has valuable advice for how to be less defensive around your mistakes with others & create learning experiences.

The Greatest Self-Help Book~ Vex King & Kaushal, A book that looks inward through the mind body and spirit and is written by you, one page a day, one thought-provoking Q a day… eg. “Who is someone I wish I spent more time with and why?” ….. “What is the kindest thing I have done for a stranger”

Money Doctors 2025 ~ John Lowe, A financial planning book, not my usual read or something I’m versed in, but a good book that discusses complex Irish tax laws, insurance, investing & borrowing services clearly. What gets measured gets improved. Track your finances and at least be aware of them.

Ego is the Enemy ~ Ryan Holiday, Stoic Philosophy book which discusses writings of Greek philosophers & how their lessons can be applied by us to help live fulfilling lives. It’s bizarre that these Greek philosophers had the same problems almost 2,000 years ago that many of us face today such as ego, greed, and anxiety.
“The first choice sign of an impending nervous collapse is the belief that your work is terribly important”

Untypical: How the World Isn’t Built for Autistic People and what We Should All Do about it ~ Pete Wharmby, The topics he goes over are our social and workplace struggles and possible ways to combat them, autistic peoples need for emotional regulation through their interests, tips on how to rest and reduce the likelihood of meltdowns, and also the positives that come from having Autism.

03/02/2026

We’re four weeks into 2026, many people have started new habits, and have big intentions to do more more more. More hyroxes, half marathons, park runs, GAA, tryka etc…

However, the more we do physically, the more stress we put onto ourselves, which increase the risk of injury for example stress fractures, irregular periods for female athletes, RED-S (relative energy deficiency - syndrome) which is a process where when we are not consuming enough energy (calories) to fuel us daily, the body will conserve energy in other areas affecting our bone growth, endocrine system, metabolism and mood.

Signs you’re Underfuelling-
Decreased performance training, poor recovery after sessions, regular colds and flus, underweight/low BMI, fatigue, and low iron levels.

Ways to ensure you’re fuelling yourself appropriately-
Estimate your daily energy expenditure, track your intake, and ensure you’re maintaining a consistent eating pattern of a variety of meals and snacks which are a good quality and mix of carbs protein and fibre 🍃 🍗🍩
Prioritise a carbohydrate snack before training and a post-training meal with a mix of protein fat and carbs to aid growth and recovery.
For females, timing of meals is crucial as long windows of being underfuelled, even despite overall daily energy intake, can impact multiple health markers.

31/01/2026

Simple Meals and Snacks on the go🏃🏃‍♀️
Meal and Snack ideas for busy people who take their training and recovery seriously. High training =
high energy demands = high quality food choices.

06/01/2026

Ins & Outs 2026 (I like this trend😂)

Feeling positive about this year and looking forward to a fresh start. Enjoyed the Christmas to switch off, eat and drink the sh*te out of it and reflect on my intentions for this year😂

i’m Hoping to make some more content this year but time will tell as work stays busy and i’ve a postgraduate to tackle at the end of the year.

I’m currently only taking on 6 clients at a time and 4/6 spaces are filled.

I seldom market my coaching but if your interested in some coaching please send me a message for more details and i’ll get back to you 📞

16/10/2025

This October, six friends; Matt Kilmartin, Alan Coffey, Gerry Glynn, Daniel O’ Connor, Tommy Devery & Conor Devlin will be taking on the Dublin City Marathon in support of the . Cancer is a cruel illness which has impacted so many families across Ireland, including our own. The 6 of us with your help, want to do our part to raise funds for vital research, raise awareness, support local services and care, all in memory of the people whom we love, cherish and think on everyday.

To help us reach our goal, we’ll be running a number of fundraising events as well as running the Marathon:

Cycling for Cancer Cycleathon which took place at Kilmartin N6 Service station Athlone on Satrday 11th of Oct by the 6 marathon participants across the day cycling over 230kms.

Coffee for Cancer Care at Kilmartin N6 Service Station, Athlone: on Friday 10th of October all coffee purchases and donations will go directly to our fundraising efforts.

We are hugely grateful for any donation if you’re in a position of doing so, big or small, or even sharing the fundraiser page, it all goes a long way! Thank you so much for your generosity and encouragement! We have raised almost €15,000❤️❤️

Link to donate attached x

https://eventmaster.ie/fundraising/pages/NR77346100

23/06/2025

Hot Weather Principles for Athletes 🔥🥵

Drink water regularly throughout the day and consider an electrolyte containing both sodium & potassium if you’re sweating a lot. Don’t wait until you’re thirsty to hydrate.

Pre training/comp, keep fibre lower for your meals, swap the porridge for other cereals! this will aid digestion avoid any tummy issues and make sure you don’t feel sick during comp. Exercising in the heat can exacerbate gastrointestinal discomfort, and being exposed to the sun can tire us out.

We use more Carbohydrate/energy in the heat due to physiological strain (increase in heart rate, and increase in body’s thermoregulatory system). Make sure the carbs you consume are low FODMAP/ easier to digest.

05/06/2025

Chest Infections and nutrition 🤔🤒

Firstly, I want to highlight there is no silver bullet for nutrition. This is just a piece of a much bigger puzzle ie our Health.

We must priorities a nutrient rich variety of foods, containing a mix of fruit and vegetables, rich in vitamins and minerals. Even if you do catch a dose, you might not be able to cure it, but certain foods and supplements may help relieve symptoms and duration.

Other honourable mentions I need to highligt are sleep, how we manage our stress, hydration…

Probiotics may help maintain a balance of organisms in our gut which can help reduce inflammation in the body. These foods include yoghurt, milk, garlic, kimchi, tumeric, leeks, ginger.

Supplements which can help include vitamin C (some small evidence it might help reduce duration of dose), Zinc (appears to play important role in immune system) & Vitamin D.

Prevention is better than cure!!!

05/05/2025

How I fuelled & trained 7 days out from the 2025 Belfast Marathon 🏃 💨

Days 1-3:
Due to the reduced training load this week, and my current body weight being slightly higher (2-3kgs) than i would like, i have my energy intake sitting at maintenance/slight deficit (2,000-2,500 calories). Keeping my protein intake at 150-160g and keeping my fibre intake lower than normal >15g daily. Focusing on good quality nourishing foods. Adding Sea salt to my meals to increase sodium intake pre race. Minimal changes to training (GAA session, gym strength work/upper body, and v02 max running session)This week will also continue to supplement Beta alanine, Beetroot Juice (Nitrates to improve my running economy & performance), Creatine Monohydrate, Magnesium, Collagen peptide (ongoing Ni**le in my hamstring) and Zinc(something i’m Trialling).
Days 4-6:
This is where the fun begins. My carbohydrate intake increases to 6-8Grams CHO per kg of body weight over the next 3 days, this includes fast digesting carbs & good protein sources and energy dense fats including pancakes, peanut butter, white bread/pasta, oats, honey, milk, rice Krispies, orange/apple juice… while keeping fibre below 10g daily, protein stays relatively high ~150g, and my fat stays the same 70-90g.

Day 7 (Race Day)
On the day i will have a light breakfast. The hard work is done, and i’ve the carb load behind me so today is all about keeping the stress levels low and topping up. I will consume caffeine on the day, maybe one coffee when i wake up and then i’ll consume x2 200mg caffeine tabs 60mins before the race(600-700mg Caffeine pre race)
i’ll sip on water or an carb drink eg Lucozade sport on my way to the race, and during the race i’ll have 30-60g Carbs every 4-6kms or so to keep my carb stores topped up to fuel my run. Hot day so i was sipping water at all the hydration stations, swift and brief sips & rinses. After the race, my priority will be to replace my glycogen stores (consume some carbohydrates) and get some protein on board to start the recovery process.

04/03/2025

Eat out & enjoy your life! 🥂

Eating out can be difficult when trying to limit calories. Here are a few tips to help you cut calories when picking your meals!

If having a 2 course meal, try to have a starter and a main rather than a main and a dessert as this will typically be lower in calories.

Split your carbohydrates and fats e.g. do not choose a meal that is high in both carbohydrate and fat. Instead choose either a High-Carb, Low Fat (HCLF) meal or a Low-Carb, High Fat (LCHF) meal.

Ask for extra vegetables or salad instead of the carbohydrate option.

Skip the bread basket & Order a jug of water!

Eat normally throughout the day and keep protein intakes high so that you are not starving when you get to the restaurant as this will make it more likely to choose a bad option/overeat.

Hope this helps🫶 make sure to save✅
My Online 1:1 coaching is available, Send me a message to get started 💪

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