Activate Nutrition, Ballycasheen Road Killarney (2025)

09/06/2024

Another long term client hitting us in the feels with his feedback 🥺

This client lost over 10kg and nearly 7% bodyfat during his coaching in a sustainable and enjoyable way 🔥Read below to hear about his full experience:

"Thanks very much I wouldn’t have been able to stick to it without your coaching to be fair I probably would have dropped off along the way somewhere.

The biggest thing to take from the nutrition coaching was to learn what way food fuels your body when training and just a good habit towards food and a few simple changes can make a massive difference when you keep it consistent,

Probably have lost the massive cravings for any (not all) junk/sugary foods still have the odd bit and gained more knowledge on why and how we eat what we eat. Losing weight is always a positive and can see a bit of muscle definition coming along, the food obviously goes hand in hand with the training.

I definitely couldn’t have done the nutrition side of it without your help and guidance which was top class and of course to keep me accountable when things weren’t going too well. The sleep side of it is slowly getting better.

Thanks again for all the time and effort you put into all the coaching for me really do appreciate it."

If you are ready to make a change and reach these sustainable results and build a better lifestyle, click the link below to get started:

https://kilo.gymleadmachine.com/widget/booking/L5vz7Q4ik0uLnZdjWkAk

06/06/2024

Stuck for breakfast ideas? Here are some simple and delicious nutritent-dense options to start your day right!

*𝘘𝘶𝘢𝘯𝘵𝘪𝘵𝘪𝘦𝘴 𝘤𝘢𝘯 𝘣𝘦 𝘤𝘩𝘢𝘯𝘨𝘦𝘥 𝘥𝘦𝘱𝘦𝘯𝘥𝘪𝘯𝘨 𝘰𝘯 𝘺𝘰𝘶𝘳 𝘱𝘦𝘳𝘴𝘰𝘯𝘢𝘭 𝘳𝘦𝘲𝘶𝘪𝘳𝘦𝘮𝘦𝘯𝘵𝘴 𝘣𝘶𝘵 𝘶𝘴𝘦 𝘵𝘩𝘦𝘴𝘦 𝘢𝘴 𝘢 𝘴𝘵𝘢𝘳𝘵𝘪𝘯𝘨 𝘱𝘰𝘪𝘯𝘵!

04/06/2024

🌟 Client testimonial:

"Thanks a million for all the help and most importantly the accountability. That was a game-changer for me.

My biggest take from it was definitely understanding what I'm eating and the tracking on the app definitely helped that. My water intake and lunch meals have done a complete 180 because of the nutrition challenge. The fact that I wasn't eating enough food was an eye-opener. I have developed new habits with the water intake and the lack of snacking at night which was my downfall before.

My overall health, both mentally and physically has improved so much since the start. My energy levels have gone through the roof. I took on the challenge during the busiest period of our lives with the house move but I'm so glad I did. It means now that life has gone back to "normal" I can cope so well with my nutrition.

I would say to anyone thinking of tackling their nutrition and waiting for the right time, there probably isn't a right time because life can get in the way. Just do it. You'll never regret it.

Thanks again Tara for all your help and support."

Amazing work by Declan, alongside all of the above, Declan lost 9.7kg and 5% body fat! Incredible work and it is so awesome to see you crushing it in the gym 🔥

If you are ready to start your journey, click the link in our bio to get started today.

03/06/2024

Waiting 60 seconds before responding allows you to:

➡️ Regain composure
➡️ Consider options
➡️Respond thoughtfully rather than impulsively

Think before you act, take your 60 seconds.

01/06/2024

Education is key.

Learning about nutrition and HOW to apply it to your lifestyle is how you will see results and ensure they last long term.

Well done to one of our most recent clients who now feels confident in moving forward by themselves 🚀

If you are tired of the fad diets, quick fixes, and seeing weightloss but not being able to maintain your results, click the link in our bio to book in your complimentary consultation.

30/05/2024

Looking for an easy meal prep recipe for lunch and dinner? Try this creamy chicken pasta! 🍝✨

It's delicious, filling, and perfect for busy days.

This can also be served with rice instead of pasta and it is currently one of my favourite meal prep options for lunch.

𝙏𝙞𝙥: 𝘛𝘰 𝘳𝘦𝘩𝘦𝘢𝘵, 𝘢𝘥𝘥 𝘢 𝘵𝘢𝘣𝘭𝘦𝘴𝘱𝘰𝘰𝘯 𝘰𝘧 𝘸𝘢𝘵𝘦𝘳 𝘵𝘰 𝘺𝘰𝘶𝘳 𝘛𝘶𝘱𝘱𝘦𝘳𝘸𝘢𝘳𝘦 𝘣𝘦𝘧𝘰𝘳𝘦 𝘩𝘦𝘢𝘵𝘪𝘯𝘨.

30/05/2024

Having a pre-workout snack as part of your gym routine can help optimise your performance, support your energy levels, and improve your overall workout experience.

Here are some quick and convenient options:

- Greek yoghurt with a handful of berries
- Yoghurt pouch
- A banana or fruit pot of pineapple/mango
- Apple sauce pouch x1-2 (baby food aisle)
- A small handful dried fruit/dates
- Bagel with jam
- Granola bar
- Rice cakes with nut butter & banana
- Cottage cheese with pineapple chunks
- A small smoothie with protein powder & fruit

If you struggle with planning your nutrition to fit into your current lifestyle alongside work, the gym and family, book in for your complimentary consultation and see how we can help you. Click link below to get started: 🚀

https://kilo.gymleadmachine.com/widget/booking/L5vz7Q4ik0uLnZdjWkAk

28/05/2024

The basic habits are the foundation to creating a healthier lifestyle.

Can you tick all of these off every single day?

Most people don't.

Especially those who are looking to lose weight/body fat.

If you are thinking about starting your journey to becoming a healthier and fitter version of yourself, I want you to start with these "simple" habits.

For one week, see if you can do these 6 habits every single day. When you do, I want you to come back and comment below "ready".

Most people try to do way too much when they want to lose weight. We usually see this in the first week of January or in advance of a sun holiday. People think they need to cut out food groups, do too much exercise and end up becoming overwhelmed and stressed.

So start your journey now and don't wait. You don't have to sacrifice your lifestyle to accomplish these habits. Nail these down and put yourself in a great position for success.

14/05/2024

Having a pre-workout snack as part of your gym routine can help optimise your performance, support your energy levels, and improve your overall workout experience.

Here are some quick and convenient options:

- Greek yoghurt with a handful of berries
- Yoghurt pouch
- A banana or fruit pot of pineapple/mango
- Apple sauce pouch x1-2 (baby food aisle)
- A small handful dried fruit/dates
- Bagel with jam
- Granola bar
- Rice cakes with nut butter & banana
- Cottage cheese with pineapple chunks
- A small smoothie with protein powder & fruit

If you struggle with planning your nutrition to fit into your current lifestyle alongside work, the gym and family, book in for your complimentary consultation and see how we can help you. The link is in our bio 🚀

12/05/2024

"𝗙𝗶𝘁𝘁𝗶𝗻𝗴 𝗯𝗮𝗰𝗸 𝗶𝗻𝘁𝗼 𝗼𝗹𝗱 𝗰𝗹𝗼𝘁𝗵𝗲𝘀 𝗶𝘀 𝗮 𝗵𝘂𝗴𝗲 𝗯𝗼𝗼𝘀𝘁, 𝗳𝗲𝗲𝗹𝗶𝗻𝗴 𝗹𝗶𝗸𝗲 𝗮 𝗵𝗮𝗽𝗽𝗶𝗲𝗿, 𝗵𝗲𝗮𝗹𝘁𝗵𝗶𝗲𝗿 𝗮𝗻𝗱 𝘀𝘁𝗿𝗼𝗻𝗴𝗲𝗿 𝘃𝗲𝗿𝘀𝗶𝗼𝗻 𝗼𝗳 𝗺𝘆𝘀𝗲𝗹𝗳." 🔥 - This is the ulimate goal of our coaching, instilling confidence within!

"Thank you again for all your help over the last few weeks, so so happy with my results, feeling so much stronger and fitter in my training as well as having so much more energy throughout the day. I couldn't believe how "simple and easy" the weight loss felt during the challenge. The healthy habits definitely helped as a reminder to hit my water intake and healthy fats etc. I didn't feel restricted at all and didn't crave "unhealthy" foods as I was satisfied with my meals and snacks throughout the week.

Thank you again for all the tips and tricks along the way."

Awesome work Rachel, not only did you see awesome results, you have kept it up and going from strength to strength 💪

23/04/2024

Unlock your potential with personalised nutrition coaching! 🌟

Hear from one of our recent clients who completed our 8-week challenge:

'Thanks a million, I am delighted with the results but really planning on maintaining them. The meal planning was fantastic but the food diary and learning the proper breakdown of my calories into protein, fat, and carbohydrates is what benefited me the most. I really learned to feed and fuel my body, resulting in lots more energy and definetly, my sleep improved.'

Ready to invest in your health? Click the link below to get started 🚀

https://kilo.gymleadmachine.com/widget/booking/L5vz7Q4ik0uLnZdjWkAk

21/04/2024

Meet Martin 👋

Martin joined our January Nutrition Challenge to dial in his nutrition.

Not only did Martin lose over 10kg, he has built better nutrition habits, now has more control over his nutrition while travelling with work and also went from having zero pulls up to doing sets of pull-ups 💪

If you are looking to dial in your nutrition today, reach out to us.

Click the link below to get started:

https://kilo.gymleadmachine.com/widget/booking/L5vz7Q4ik0uLnZdjWkAk

17/03/2024

Big shout out to this client who has seen amazing success doing our nutrition challenge. And we haven't even finished yet! 🚀

By prioritising their nutrition and fueling their body effectively, this client experienced improved energy levels, endurance, recovery, and overall performance during their training and ran 5km for the first time without stopping!

All while she saw a drop in bodyfat and weight loss 🔥👏

14/03/2024

Eating out doesn't have to be feared on your fat loss journey.

It can be navigated with confidence! With mindful choices and strategic planning, dining out can still align with your goals.

I understand it can be a tricky one to manage but with the correct support and guidance, you can learn how to balance social outings and not miss out on experiences and making memories with family and friends.

Improving your nutrition is about making progress, not perfection.

Tips if you end up eating a meal out that is not "planned" beforehand:

- What options are available to you? Take your time ordering, don't panic. Think about what you want and does it aligns with your goals.
- If you choose to eat something that you know is higher in calories (e.g. a burger & chips), own it. Enjoy the meal and understand the one meal won't completely put you off your goals but on the flip side, if this happens multiple times throughout the week, make sure you understand you may maintain this week!
- Remain conscious of your fullness levels. If you are full, stop eating, don't force down the rest of the meal if you are full.
- Don't write off the day because you ate one meal, and don't go home and tuck into a packet of biscuits, you haven't "ruined" the day or your progress, it's back to your normal eating routine.

Everyone's goals are different, as is their relationship with food and what they value.

At different stages of the year or your life, you will value the salad more and sometimes the burger with friends is more important. The most important thing is you understand what you want.

13/03/2024

Feeling free from bloating and sluggishness after making improvements to one's nutrition is a significant win. Here is a snippet of one of our challenge clients check in's 👏

Here are some tips that this client implemented and that will help you improve your overall wellbeing and lifestyle:

Balanced Macronutrient Intake: Adjusting their diet to include a balance of carbohydrates, proteins, and healthy fats may have helped stabilise blood sugar levels and reduce feelings of sluggishness.

Increased Fiber Intake: Incorporating more fiber-rich foods like fruits, vegetables, and whole grains can aid digestion and promote regularity, reducing the likelihood of bloating and discomfort.

Proper Hydration: Ensuring adequate hydration throughout the day supports digestion and can help prevent bloating by keeping things moving smoothly through the digestive tract.

Mindful Eating: Practicing mindful eating techniques, such as eating slowly, chewing food thoroughly, and paying attention to hunger and fullness cues, can prevent overeating and reduce the risk of digestive discomfort.

Reduced Processed Foods: Limiting intake of processed foods, which are often high in sodium, artificial additives, and other ingredients that can contribute to bloating and sluggishness.

Regular Physical Activity: Engaging in regular exercise can help promote digestion and reduce feelings of bloating and sluggishness.

By making these improvements to their nutrition and lifestyle, the client has likely experienced increased comfort, energy, and overall well-being, leading to a significant win in their journey toward better health.

10/03/2024

Incredible results from one of our nutrition clients🔥

This client had a crazy 3 months. From unfortunately encountering an injury, moving to a new home, having to do extra work to his new home and managing his usual work schedule, he put his head down and remained consistent.

What did he do?

-He showed up to his bi-weekly consultations.
- He was honest about what was going well and what wasn't going so well so I could support him.
- He knew he wasn't perfect every day but he remained consistent and the results show this!
- He took on board the advice given and we worked with what his environment was at different stages (he didn't have a kitchen at one stage!).

This a great example of how there is no perfect time and even when life gets a little crazy, you can still make great progress!
Don't wait for "the right time", you will never start.

Take the leap and get ahead of the New Year's rush!

Click the link below to book your complimentary consultation.

06/03/2024

Fat loss vs. performance-based nutrition:

While distinct in approach, both prioritise optimal health and wellness (well our approach does anyway but possibly, not everyone's approach!).

Fat loss nutrition prioritises calorie control and macronutrient balance to achieve weight reduction, while performance nutrition focuses on fueling workouts, enhancing recovery, and optimising athletic performance.

Both paths demand attention to detail and individualised strategies, guiding individuals toward their specific health and fitness objectives.

If you need help with either, reach out to us today. The link is in our bio to book your complimentary consultation. 🥗💪

01/01/2024

This month, make choices that set the tone for the next 12 months and beyond.

Commit to habits that extend far beyond the month. Small, intentional changes now set the stage for a resilient and healthier future.

Remember, it's not just a resolution; it's a lifelong investment in your well-being. 💪🌱

Activate Nutrition

09/06/2024

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