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!

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 💪

26/02/2025

Over the weekend I attended and took part in the Hyrox Sim in aid of Autism Awareness Roscrea I enjoyed the well-organised event, met some lovely people, and was delighted to take part for an important cause. I finished the Hyrox in 1:15:31. My aim was sub 1hr 20min, and considering I was coming off 7 13hr shifts in the hospital back to back, a work conference, lots of driving, and GAA training the night before I’ll take it😂Hyrox is a style of training I’ve flirted with in the past to switch up my training, and it is safe to say it has caught on like wildfire. Hyrox was never something I trained for, or was interested in, but more of my clients have signed up for them and are asking questions, Having attended a Nutrition conference in Nottingham discussing Hyrox, I said I’d apply my knowledge and give it a go. Hyrox was founded in Germany, in 2017 and consists of x8 1km runs and x8 functional workout stations including burpees broad jumps, farmers carry, and sandbag lunges to name a few. Hyrox was made “to accommodate both professional athletes and everyday fitness enthusiasts looking to compete”. The functional movements are straightforward and less complex in contrast to Crossfit, making the sport more accessible and available to a wider range of people. Hyrox is one day, with an average finish time of 1hr 30min, whereas Cross fit competitions may be multiple events. Take me, I have only ever completed one hyrox style workout before completing the sim, and I have never done 80metres of burpees in my life until Saturday!😂I knew Hyrox relies more on the aerobic energy pathways with high intensity so most of the fuel will be coming from CHO, so my advice would be to supercompensate your glycogen stores before an event! Aim for 8-12 Grams of CHO/kg BW (carbohydrate) a day before the hyrox event. What I wasn’t prepped for the compromised running💀Supplement-wise, I stuck with Creatine, caffeine, & nitrates. Nitrates improve exercise economy and nitric oxide production. Beta-alanine and caffeine are two big considerations for this style of event/bicarbonate. And here’s to the next Challenge:) 🫶

25/02/2025

Your Reminder.

We can become so focused on numbers, and specific metrics and lose sight of why we train hard and exercise in the first place. We exercise and eat a varied diet to feel good, which gives us energy and fuel to function and to share experiences with others. Nobody cares about how much you weigh, except you.

We need to develop a healthy relationship with our body weight. This number fluctuates daily, based upon several factors, and does not define you. Being an X number on the scales wont solve all your problems. There are so many other areas of your life to focus on.
Examples include, How we think about ourselves, what we eat and drink daily, how much we move, meeting friends and family / being social, learning a new skill or sport, involvement within a community, getting enough sleep, and setting goals. These are all things which support a healthy life that we should put our energy into instead.

11/02/2025

Max Strength Session💪

I haven’t posted my own training in quite a while, so here it is. Juggling 40hr weeks of shift work & night shifts, football, and self employed work ain’t easy but i’m enjoying my training!

I had a conversation with with a young athlete yesterday about “sports specific” gym exercises. We can get so lost on the sexiest exercises and forget the basics.

Athletes playing team sports need to prioritise their time to develop our skills, the gym can only do so much- focus on your skills first, sprint and jump, lift heavy s**t, and nail the nutrition.

Focus on getting strong and being fast. And prioritise skill development, this will have the biggest impact for most athletes.

My max strength session was 3 sets X 5 reps.

👇👇👇
RDL- 160KG x2 reps
Bulgarian split squat 50Kgs x5 reps
DB bench press 50kgs 5 reps
Pendlay Rows 100kg x5 reps
Strict press 65kg x2 reps
weighted pull-ups 25kg x6 reps
single arm row 50kgs x 5reps

I am taking on clients for Nutrition consultancy and coaching including training. Get in touch by Sending me a message!

04/02/2025

SHIFTWORKERS👮‍♂️👷‍♂️👩‍⚕️

Night shift workers. Shift work can wreak havoc on your energy.
Here I’ve provided you with a simple check list to consider to get you through the week. Save it and refer to for your night shifts.

Did you know, a shift worker is defined as anybody who works outside the traditional 9-5… 😮

Main considerations for shift workers:

-Energy, prioritise sleep and recovery
-Nutrition
-Stress management
-Inconsistent sleep patterns

I hope this helps, and if it does id appreciate a Like and share🤩

20/01/2025

Working on my relationship with food 🍕

As January continues, here’s some simple questions to ask yourself while on your food journey towards a healthier relationship with food. Try to avoid conversations this month surrounding weight, but rather focus on healthy eating, and being active to stay healthy.

If you eliminate specific food groups, ask yourself why. Perhaps it’s ethical/ religious (eg Vegan, Halal diet), or for example is it because your family is vegan, or are you vegan to lose weight? If so, that’s a big bed flag!

Dieting or cutting out specific foods has been linked as the most critical predictor for the development of an eating disorder in young teens/adolescents. Up to x5 times more likely to develop an eating disorder. “The command to get a clean suggests everyone else is filthy”!

Social settings- nobody wants to stand out. Is eliminating a specific food/ eating a certain way accepted within your social culture / subculture. Impact of social media, Youtube is the safest app, but Instagram is probably the most damaging to our mood and relationship with food leading to poor self esteem, & setting unrealistic expectations. Control your environment.

14/01/2025

A whole symbol of Health and Growth❤️

As a Registered NMBI Mental Health Nurse (BSc), MNU Certified & Insured Nutritionist (MNutr), and Qualified Personal Trainer and Gym Instructor, my mission has always been to help individuals improve their physical and mental health through a holistic, sustainable approach that captures all the facets of health.

With extensive experience, I work with:

Individuals seeking tailored 1:1 nutrition consultancy
Senior adult teams as a performance nutritionist
Corporate clients through talks and workshops
Shift workers, providing practical nutritional strategies
Individuals with enduring mental illnesses, combining nutrition and exercise to support their overall well-being
Clients pursuing personal training and e-book coaching packages
Today, I’m excited to unveil my new logo, developed in collaboration with and shaped by feedback from clients and family who understand my vision.

This logo captures the essence of what I do:

The “T” and head “D” represent my initials, reflecting a personal connection to the mission.
The jigsaw puzzle piece within the head symbolises that we are made of many pieces—physical, mental, and emotional. It emphasizes that we are constantly evolving, striving for growth, and appreciating the journey of health and well-being.

The ECG heartbeat line, integrated in a handwritten style through the head, highlights the importance of physical health and our shared dedication to nurturing it.

This design encapsulates my belief that health is multifaceted and ever-evolving, much like the clients I am privileged to support.

I’m delighted to share that I am currently taking on new clients for nutrition consultancy, with a focus on creating personalised, sustainable strategies to meet your goals. Feel free to reach out via message if you’d like to work together! 🍎

Thank you to everyone who has been part of this journey so far. Here’s to continued growth and gratitude for our health in 2025!

13/01/2025

The margin for results in online personal training is often so narrowly focused on weight lost. It is so important to have other metrics to monitor performance and progress. What sets me apart from other online coaches is not how I look. I can identify early warning signs regarding disordered eating/unhealthy relationships with food, motivate behaviour change by developing a therapeutic relationship with my clients, set realistic expectations and follow through with the work required. January can be a stressful time and triggering for individuals struggling with body image, with the added pressure of New Year's resolutions and the massive push from all online coaches to try and maximise their big wins or “10k months” in January.

Has your online coach spoken to you regarding your relationship with food?

10/01/2025

Meal prep tips for shift workers 👷 👮‍♂️👨‍⚕️👩‍⚕️

One pan Meals
Meals which can be prepared all on the one pan for minimal prep and cleanup. For example, stir fry’s, pasta dishes, salads,

STAY AWAY FROM THE BREAK-ROOM TREATS
-Set boundaries with confidence. Co workers cannot resist making a comment “are you on a diet”- you don’t owe anyone an explanation. Shut down these comments by saying “no thanks, i’m eating to fuel my energy for the shift” or “i’m good, but more for you right”, watch there race when you say that one! There will be treats at every stage of the year, there’s always going to be an excuse. “pause before you pounce”- Ask yourself, does this align with your goals, eg. weight management, performance. If the answer is No, walk away.

PREP IN BATCHES
dedicate time to prep. eg. every Sunday eve or saturday morning. Allocating specific time to prep saves time and reduces stress. What can you prep in batches - overnight oats, baked oats, overnight weetabix, all your meat, veggies, etc. prep on your days off.

HIGH PROTEIN QUICKIES
-keep emergency supplies. Keep boiled eggs in the fridge, deli meats, roast chicken, lettuce/spinach. Focus on High Protein, High Fibre. This includes non perishables that are easy to prep, including canned tuna, nut butter, whole grain snacks eg. crackers, wraps.

FREEZE EXTRAS
Double recipes and freeze individual portions for those extra busy work weeks when cooking isn’t an option, eg. week of nights.

HYDRATION
Sometimes when you think you’re hungry, you’re just thirsty. Pack a large water bottle and even add snacks like watermelon to up the hydration.

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