DK Fitness & Nutrition

10/04/2023

Feeling guilty after the weekend?
Eat too many easter eggs and feeling crap today?
Out running the roads today to punish yourself?
Skipping meals today to make yourself feel better?
Doing a 10000000 burpees because someone told you you need to burn off all the chocolate?

JUST STOP
PLEASE STOP

This is NOT helpful.
YOU DO NOT NEED TO PUNISH YOURSELF FOR EATING NICE FOOD!

Reset
Move on

Get off your ass today and go for a walk.
Drink some water.
Eat fruit.
Stop beating yourself up!

22/02/2023

• • • • • •
Lent starts tomorrow!

For many in Ireland, Lent is a time when we give up something for 40 days, usually food items.

And usually food items we love but believe to be 'bad' or 'unhealthy'.

This can create a very unhealthly relationship with food.

This Lent, STOP the restriction and START adding to our health.

Improve nutrition.

Improve fitness

Improve mental health.

Improve ourselves WITHOUT the punishment and penance that has been drilled into us for years.

Are you with me?

If you need help with anything related to nutrition or fitness, drop me a message with the words "Yes Please".
💚💚

#

22/02/2023

Lent starts today!

For many in Ireland, Lent is a time when we give up something for 40 days, usually food items.

And usually food items we love but believe to be 'bad' or 'unhealthy'.

This can create a very unhealthly relationship with food.

This Lent, STOP the restriction and START adding to our health.

Improve nutrition.

Improve fitness

Improve mental health.

Improve ourselves WITHOUT the punishment and penance that has been drilled into us for years.

Are you with me?

If you need help with anything related to nutrition or fitness, drop me a message with the words "Yes Please".
💚💚

#

14/02/2023

Happy Valentines to the best
💝 💓 💖 💗

Happy Anniversary ❤❤❤

08/02/2023

Hello Spring 👋

31/12/2022

Wishing you all a very happy, healthy and prosperous 2023.

A massive thank you to each one of one for your continued support and for all your kind messages over the past few months. I appreciate it so much.

2022 - What a year!

"What doesn't kill you makes you stronger".

Grateful to be alive, smiling and hanging out with the best there is. Thank you for everything.

Grateful for Budley, our little di****ad. He hates photos!

Here's to brighter days. ✨

🦋🦋🦋🦋

14/10/2022

Delighted to be part of this with Nuture Health.

Link below to register.

💛Registration Now Open💛 Our amazing women's online Live Zoom 8 week Get Together Tues 11th Oct @ 9pm. Talking to experts about: Mental Helath, Nutrition, Exercise,Hair & Make Up demos & wonderful new styles. We just think at this time we have just come out of Covid & now all the conversation is about energy & food bills & how will we all manage financially. Take some time for you & join us https://nurturehealth.ie/nurturing-women-coffee-chats/

21/09/2022

Bali Food - Part 2

Some of the beautiful meals we had in Ubud, Nusa Penida, Canngu & Kuta.

So yummy!

Lots of options everywhere we went.

14/09/2022

I love food!

And the food in Bali has been pretty awesome so far!

Some of the dishes from Bali - Part 1!

12/07/2022

The July Heatwave! Just glorious!

Finding it too hot to eat I'm sure

If you can, aim to include a protein source with every meal and snack.

Protein is an essential part of our daily nutrition.
Without it, our body won't function.
It's also important in weight loss, keeping us fuller for longer.

Swipe for ideas on how to include it despite the heat.

Other Ideas:
- Salads with tuna, chicken, beans, falafels
- Iced protein coffee
- Yogurt Sorbets
- Beef Jerky
- Edamame

02/07/2022

"Everyone comes into your life for a reason, a season or a lifetime”.

I believe it's the same with a book.

I adore "What I know for sure".

It has helped me overcome some difficult times over the past few months.

You don't have to read it all at once.
You can dip in and out.
Leave it in a place where others can see it too.

Thank you

24/06/2022

💚💚💚💚💚
Do you know the effects of our hormones?

• • • • • •
The most effective way to treat symptoms of the perimenopause and menopause is to replace the hormones that your body is no longer producing.

Taking HRT also has health benefits as those who take it have a lower future risk of developing conditions including heart disease, osteoporosis, diabetes, depression and dementia in the future.

Estrogen can be given to your body either as a patch, gel, spray, or as a tablet that you swallow. The type of estrogen mostly used is 17 beta-estradiol, which has the same molecular structure as the estrogen you produce in your body and is termed 'body identical'. It is derived from the yam root vegetable.

Progestogen should be taken if you still have a uterus alongside estrogen. The safest type of replacement progestogen is called micronised progesterone; this is body identical and it comes in a capsule that you swallow, occasionally this progesterone can also be used vaginally. An alternative way to receive a progestogen is to have the Mirena coil inserted into your uterus. This is also a very effective contraceptive and it needs replacing after five years.

If you experience symptoms such as fatigue, brain fog and lack of libido, testosterone can be beneficial (in addition to the estrogen) to bring about further improvements of these particular symptoms. It is available in a gel, cream or implant and while it is not currently licensed as a treatment for women in the UK, it is widely and safely used by menopause specialist doctors and some GPs.

These hormone posters have been designed for the use of healthcare professionals within the healthcare community to showcase the importance of the hormones estrogen, progesterone and testosterone before and during the perimenopause and menopause.

Download these posters following the link in the Linktree in my bio.

💚💚💚💚💚

17/06/2022

Be here now.

Yesterday is behind you.

Tomorrow has not arrived yet.

💚💚💚💚

I know that it is very hard not to worry about tomorrow, about the future but try to focus on the present.

Appreciate what you have right now.
Appreciate the moment.

Small steps every day.

07/06/2022

This is one of the bravest boys you will ever meet.
His name is Conor John Kelly and he is the youngest child of my brother Joe and his wonderful wife Emma. I'm also very lucky to be his godmother. ❤

Conor was born in August 2019 in Holles Street and was immediately transferred to Temple street Children's Hospital. He was diagnosed with Long Gap Oesophageal Atresia and needed life saving surgery.

The surgery needed to repair his oesophagus was extremely complex and could not be performed in Ireland; it could only be done in the UK. However, in order to undergo the surgery, Conor needed to be a certain weight and so had to remain in Temple street, closely monitored. During this period he became critically ill and required intensive care treatment on a number of occasions.

After a turbulent 5 months, Conor got the green light to travel and had his surgery in Leeds Children's Hospital. Finally, after a total of 6 months in hospital, Conor made his first journey home to Midfield, Co. Mayo where his 2 beautiful sisters Méabh & Róisín were waiting, armed with lots of love & care.

Throughout this extremely difficult and worrying time, we were overwhelmed by the amazing care, kindness and support that we received and still receive from the multidisciplinary team at Temple Street Hospital.

As a thank you, 5 family members (His Dad Joe, Uncle John Gerard, Godfather Johnnie, Aunt Lorraine & Cousin Derek) will be taking on an Abseil Challenge off Croke Park to raise vital funds for the lifesaving work of CHI hospitals and urgent care centres. Every year, over 350,000 children put on brave faces and receive treatment in CHI at Crumlin, Temple Street, Tallaght and Connolly.

We would really appreciate if you could donate what you can to help give every sick child the very best chance and to ensure that children continue to have access to the very best facilities, services and equipment when they need it most.

https://daretobebrave.childrenshealth.ie/fundraising/joes-fundraising-page440?fbclid=IwAR1HSz-WFw8KVQj-eTG-gyLp5Ep2eM9FO8_JHEjBo5iCdLmle3XqbqkUuHU

01/06/2022

"Beans, beans, they're good for your heart
The more you eat them, the more you fart,
The more you fart the better you feel
So eat your beans with every meal."

Beans are a great source of fibre
Fibre is key for bowel health so try to include lots of fibre through your week.

Examples include: wholegrains, beans, berries, pears, vegetables, and more.

Just be mindful how much you eat as overloading on fibre can also cause gas and bloating.

Slowly, slowly.

 

01/06/2022

It's makes me so happy when clients tell me that they are ready to move on from my coaching. Of course I will miss them but I'm so proud that they are now are in control of their nutrition and habits.

Better sleep.
Including mroe fruit & veg in their week.
Being aware of what they are eating.
Being able to socialise and have fun while still being able to work on their goals.

If you would like to improve nutrition, sleep and overall health, drop me a message today and we can book in FREE call to go through how I can help you.

31/05/2022

Absolutely loved chatting with Mary-Jo| HORMONE NUTRITIONIST] about the Menopause, Perimenopause and more.

Have you listened to it?

💚💚💚💚💚

Mary-Jo| HORMONE NUTRITIONIST]
• • • • • •
On this episode of The Female Health podcast I am joined by nutritionist and personal trainer Deirdre Kelly

We talk about the menopause

What it is

The main symptoms (there’s a lot)

Peri menopause and when this can start

What you can do nutrition wise

What exercise you can do

What supplements are recommended

HRT

S*x drive and l**e

Lots more

This episode is full of information and is great for anyone going through peri-menopause or the menopause, who wants to know what to look out for and what you can do about.

Thank you for coming on Dee 🥰

As always thanks for all the listens and downloads.

Please leave a review on iTunes

30/05/2022

Feel like you are going crazy?

Feeling sad?
Anxious?
Moody?
Irritable?
Flip off the handle too easy?

You might be perimenopausal.

Declining estrogen levels can cause more than hot flashes.
It can make women feel like they are having PMS; like everyday!

What can you do?
💚Exercise.
💚Improve your nutrition.
💚Meditate.
💚Connect with people.
💚Talk with friends.

Speak to your doctor but please be advised that anti-depressants are not the first port of call, despite what they say. It angers me to hear that so many women are being prescribed medication like Sertraline to cope with menopausal symptoms. This is not the answer.
Speak with a menopause specialist about HRT.

To find out more, join my "Let's Talk Menopause" workshops which start in June.
A series of online workshops designed to help you become more educated around Perimenopause & Menopause as well as giving you advice on nutrition and exercise.

Early bird is now available.
€79 for all 4 workshops.

Sign up today by clicking the link below or sending me a message saying "Yes Please".
Let's keep this conversation going!

https://app.moonclerk.com/pay/1uqztb6c6d40