Alva O'Sullivan

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Alva O'Sullivan

Practical nutrition & health advice for busy people (and families) on the go.

As a dedicated health coach with extensive experience, I specialise in partnering with individuals, corporate organisations and sports teams to foster sustainable, positive changes in habits and lifestyles for optimum health and performance As a qualified nutritionist and fitness coach, I am passionate about improving clients health, fitness & nutrition. I am also a busy mother of two young children and understand fully the daily challenge of making healthy food choices for our families given the time pressure we all experience in juggling daily life.

11/10/2025

It’s more than a class — it’s strength, movement, community … and laughter shared by an incredible group of women.

Locations -
Booterstown
Kilmacud
Stillorgan

New term starts November!

01/10/2025

Main meal at lunchtime…a game changer for many!

From a nutritional science standpoint, timing your main meal around lunchtime can have significant advantages for blood sugar regulation, overall energy management and indeed weight management.

Eating your primary meal at lunchtime allows your body to utilise nutrients when your metabolism is naturally more active. This approach helps maintain stable blood glucose levels throughout the afternoon, reducing the likelihood of energy fluctuations. By the time evening arrives, your hormonal and energy balance is more stable, making you less prone to overeating or emotional eating.

In addition, this timing can be beneficial for weight management. By consuming your largest meal earlier in the day, you’re more likely to align your calorie intake with your body’s energy needs, potentially supporting healthier weight outcomes over time.

Give it a try! 😊

15/09/2025

Train Smart
Build lean muscle, boost fat burning and enhance metabolic health

What really counts is the quality of your effort.

This morning’s session was 40 minutes ✨
20 minutes interval training on a treadmill and SkiErg and 20 minute strength training with kettlebells and sandbags, but look at the heart-rate zones 👉
short, focused training is incredibly effective

You don’t need endless hours in the gym—just intentional, well-structured work in the right intensity zones.

Efficiency wins every time.

👉 Next time you train, ask yourself: Am I working smart?

To book a consultation call me on 0868132894

07/09/2025

When you build habits into your lifestyle, they travel with you — at home, at work and even on the beach.

Here’s a great example — one of the food diaries I reviewed today from a male client who is on holidays. Even while away, he’s kept his mindset mindful, his choices smart and activity strong … and it resulted in a healthy body composition change while away! ✨

Here’s what he’s been focusing on. -

🥗 Nourishing meals to keep energy steady
🍦 Enjoying holiday treats mindfully without “all-or-nothing” thinking
🕰️ Staying consistent with balanced eating
💪 Keeping long-term health, body composition & weight management goals in mind
🏃taking opportunities to keep active each day

04/09/2025

September often feels like a fresh start after the long summer holidays—back to school, back to work and all those new routines kicking in. It can feel like a busy, pressurized month where it’s easy to forget about your own self-care. So here’s your reminder to set aside a bit of time for your health, your fitness and a little recharge as we dive into the month. 🌿✨

27/01/2025

Client food diary .. wow! 👏

24/01/2025

Somedays, hitting adequate protein for muscle growth and maintenance can be a bit of work so I find supplementing with a great natural whey protein really helpful. I am conscious as a woman in mid life that I am battling muscle and bone density loss so I make sure to include strength training in my weekly exercise routine and include adequate protein in my diet.

However as much as I enjoy high protein foods, I don’t always want to eat one of them at each meal, preferring plants and whole grains sometimes. While plants and wholegrains are amazing for overall health and a key component of my diet, they may not always provide the higher levels of protein needed to support a mid life body which is active and also needs muscle recovery. That’s where a natural, high-quality whey protein drink can be helpful for me. It’s a convenient way to supplement my diet and great quick easy drink to prepare.

My one recommendation if you are supplementing is to find a simple one ingredient protein powder - try avoid all the additives in protein products and keep it simple and real … and remember it is a supplement to add to a great healthy diet!

Address

Brewery Road, Stillorgan
Dublin
18

Telephone

+353868132894

Website

http://www.alvaosullivan.com/

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Our Story

Practical nutrition, fitness & health advice for busy people on the go.

I am a qualified nutritionist and fitness coach and also trained in CBT. I work with clients to help them change and cement habits and behaviours for improved health, energy and vitality.

I run a weekly a clinic in Stillorgan where I work with individuals and families and also have a range of workshops and seminars for workplaces, schools and sports clubs.

“Alva’s endless enthusiasm and support for my weight-loss journey is without a doubt the reason for being able to maintain my new way of living. Her sunny disposition, professional expertise and careful attention have been invaluable to staying on track and witnessing fantastic results. She is extremely responsive, full of sound advice and a pleasure to work with. I would recommend anyone who wants to learn how to enjoy nutritious eating every day and see sustainable results to contact Alva today!” Melrona Kirrane, August 2019