Achieve Health & Fitness (2025)

07/07/2020

Did you know?

Inflammation can be good and bad. It can help defend the body from ilness and stimulate healing. 😊

However it has the power to be wicked bad for the body. 🙈

Why? 🤔

Chronic, sustained inflammation is linked to an increase risk of diseases such as diabetes, heart disease and obesity. 😬

The foods you eat can significantly affect inflammation in your body! 🙉
Sugar, trans fats, refined carbohydrates and excessive alcohol are all culprits. 😏

Try and include more of the anti-inflammatory foods mentioned in the post. You may feel much better for it. ☺️

Talk soon,
Shane.

25/06/2020

🔥8 week fat loss programme🔥

Another fantastic performance from a client who put in exceptional work over the course of the 8 weeks and I think it is fair to say the results speak for themselves. 👏

Over 8 weeks this client was:

Down 11cm's from her waist.
Down 7cm's from her hips.
Down 10cm's from her chest.
Down 3.5cm's from her upper leg.
Down 4cm's from her upper arm.

Total cm's lost: 35.5cm's.

Total weight lost: 9.6kgs/21lbs/1 & a half stone.

All home workouts as it was what suited her best with home/work and family life.
☺️

She swapped meals in and out worked off the fat loss guide, allowing her plenty flexibility and choice. 😀🌮

It isn't just about the fat lost. It is about the long term structures we have put in place for the long term. 🙌

We swapped out bad habits for good ones. 👍
We put in place long term solutions.
It is about permenant, long term solutions. It is about learning what is best while still allowing some of the nice stuff. 😉

If you would like to jump on board feel free to drop a DM and we can get you on the road to a much improved version of you in just 8 weeks. 😊
P.s you are still perfect just the way you are. 😁

Talk soon,
Shane. @ Cork

16/06/2020

Healthy food doesnt have to be boring food. 🌮

Here is a snap from a client who wanted tacos but we put a healthy twist on it. 😊
Still full of flavour but with less calories.

Helped with the cravings while staying on track. 👌

Food plans shouldn't mean you dread your next meal. There should be an element of flexibility. Life requires it. 🤷‍♂️

Fat loss isn't linear and it doesn't happen overnight (unfortunately)! 😂

There will be days where the scales haven't moved and you are doing everything right. 🙉
Then you do your measurements and you have dropped cm's across the board. 😁

It is a big thing I try to esucate my clients on. Always look at the bigger picture. Make the best decisions you can with food and move as much as possible. ☺️

For those on the "Achieve Fat Loss Programme" they can choose from over 90 different options. 🙌

If you are looking to lose some bodyfat drop me a message and I can fill you in on how it can be achieved. 😀

Talk soon,
Shane.

08/06/2020

Tip of the day! 😁👍
Consistency is key. 😉

20/05/2020

Are you too busy to cook and prepare meals? 🙉

We all hit times where we are up the walls with work, life and everything inbetween. 🤪

Personally I will try to bulk prepare meals and I will always have meals in the freezer ready to go for when they are needed. 😉

But sometimes we may not always have the time to prepare meals so having a fall back is always handy! 😁

Here is a neat little find I came across in Aldi. 😊

384 calories and only 4.2g of sugar.
It hits the spot and very handy for a quick lunch. 👍

Give it a go and leave me know what ye think.

Talk soon,
Shane.

13/05/2020

Trimming the bodyfat in isolation. 🤪
Put myself through a fat loss phase in order to give myself a goal. 😊

10 week difference. Nothing drastic. I just did what I tell my clients to do.
I focused on keeping the diet clean and worked out most days doing workouts I enjoyed. 😁

Could I have got better results? Absolutely.

But do you know what? I would have been bored. I hate plain food and I actually enjoyed this process. 😆

If you are doing a plan and it is creating a negative relationship between you and your food then that is an issue. 🤷‍♂️

My opinion? (for what its worth).🤓

You don't need to be weighing food.
You shouldn't have to count calories.
You shouldn't avoid fruit because it contains "sugar". 🙈

Look after the bigger picture. 😉

Stop eating chocolates and sweets because they "fits your macros".
Stop drinking diet fizzy drinks because they have "zero calories". 🙉
These habits will drive your hormones crazy and leave you with a bigger battle on your hands (craving issues). 😬

Create healthy habits. Get into a routine with your main meals. Eat whole foods.
Minimise eating high GI carbs. Eat more fruit and veg. Get 8 hours sleep. Keep stress levels to a minimum. Drink 2L of water daily. Move everyday. 🏃‍♂️

Do this and it will go a long way to keeping the waist line tidy over the longer term. 🙌

If you would like to learn more drop me a DM and lets get you started. 💪

Talk soon,
Shane.

05/05/2020

Tip of the day! 🙌

Many people are struggling to get a good quality sleep during these last few weeks. 🙈

Try this tip and see your sleep improve. 😊
Also helps if you can keep a routine for when you fall asleep and when you choose to wake up! 😁

Talk soon,
Shane.

27/04/2020

Overnight Oats. 😍
recipe.

This is wicked tasty and super easy to make. 🙌
Fierce handy to have stored in the fridge ready to go. We use these a lot when we have a busy week ahead. 👍

What do you need? ⬇️
2 mashed banana's.
2 cup full of oats.
3 tablespoons of chia seeds.
Mix well all of the above in a large bowl.
Add 3 large tablespoons of peanut butter.
Add Almond milk to make a runny paste.
Add 2 tablespoons of honey.
Mix well and divide between 2 cups.
Leave in fridge overnight and chop fresh banana on top before consuming. 😉

Talk soon,
Shane. @ Cork

21/04/2020

🔥 52 pages of healthy meals to choose from. All meals under 500 calories. 🔥

I spent 6 months working on this nutrition document, with loads of options for breakfasts, lunch and dinners. 😍

There is also healthy options for bread, sauces and something sweet! 🤫

A lot of people go on diets.
A lot of people fail diets.

But why? 🤔
Quite simply because they become hungry restricting themselves or they become bored of eating "healthy food".
No one said healthy food has to be boring. 🤷‍♂️

When you have choice it helps massively to keep you on track. 😉

Having flexibility within a framework helps to keep you both motivated and focused. 😁

Questions? Just drop me a message.

Next fat loss programme kicks off Monday 4th of May. 👍

Available worldwide! 🌍

Talk soon,
Shane.

15/04/2020

Next Fat Loss Programme kicking off Monday the 4th of May. 🔥🔥🔥

Delighted with some awesome results from the last intake which will be shown over the next few weeks! 😁

If you are looking for accountability and need that little push then why not get in touch? 😊

This programme is suitable for everyone, no matter your level of fitness! 🙌

Just 2 spaces remaining. ✌

If you have any questions, just drop me a message. 😀

Talk soon,
Shane.

08/04/2020

🔥 8 weeks on the "Achieve Fat Loss Programme". 🔥

Fantastic progress from one of my clients, living in London, who completed 8 weeks on the online programme. 😀

⬇️ Down 6 kg's
⬇️ Dropped 34 cm's

Health and fitness isn't just a destination. It is a way of life. 🤸‍♂️
That is what I try to instill in all my clients. Making small changes that can be implemented for the long term. 😉

This programme isn't just for 8 weeks. This is a programme that teaches you the foundations required to live a healthier life. 😊
No more diets, no more fads, no more gimmicks. It is fat loss done right.👌

So what is involved in the programme?
✅ It is an 8 week programme designed for fat loss.
✅ You get a weekly meal plan but also a 52 page booklet for your meals which you can swap in and out.
✅ You get a weekly workout plan designed around your ability and how many days you have available to workout.
✅ You get to check in weekly where we monitor your cm's lost, weight and pictures and adjust accordingly.

A lot of people are now turning to online programmes to keep themselves accountable so if you are looking to lose some bodyfat, the next programme is starting Monday the 4th of May. 💪
It can also be done no matter your location! 🌍

I will be taking 4 clients.

Questions?
Just drop me a message. 👍

Talk soon,
Shane.

03/04/2020

Hi all! 🙋‍♂️
Hope you and your loved ones are remaining safe during this lockdown.
Thankfully the weather is picking up and the days are getting longer. 😁

Here is a nice simple bodyweight workout for ye that can be done inside or outside. 🌤

3 movements as shown in the clip.
5 rounds.

1) Jumping Jacks.
2) Air Squats.
3) Down Ups.

Beginners:
30 seconds on 30 seconds off.

Intermediate:
40 seconds on 20 seconds off.

Advanced:
50 seconds on 10 seconds off.

Cycle through the 3 movements for a full 15 minutes.
Thats 5 rounds of each movement. Job done! 👍

Give it a go and let me know how you get on. 😊

Talk soon,
Shane.

27/03/2020

It is a strange time for lots of people out there. 🙈

However the best thing we can do for our mind and bodies is to go to bed and wake up at set times throughout your week. 👍

I would also recommend to prepare foods ahead of time and do your best to keep it nice and healthy. 😁

Obviously it is very easy to go down a road of eating crap and drinking alcohol. 🍔🍺

However we can also choose to use this time to put ourselves in a really strong position for our physical and mental health. 🍓🍏

That is why routine can be really important at times like these. Lets use this time productively! 😀

If you are struggling with anything during this time, please feel free to reach out and we can see what can be changed or implemented to help you. 😊

Take care of yourselves and each other. 💕

Talk soon,
Shane.

22/03/2020

Todays workout is a partnered one! 😁
So that means all reps below are shared, which is always nice! 😂

Workout! ⬇️
100 calorie row
90 Kettlebell Swings
80 Dumbbell Hang Clean and Jerk
70 Burpees
60 Goblet Squats
50 calorie row
40 Kettlebell Swings
30 Dumbbell Hang Clean and Jerk
20 Burpees
10 Goblet Squats

Push hard and try and complete as fast as ye can. 😀

Obviously not everyone has access to a rower so swap it out for a 1km run (you do 500m and your partner does the other 500m). 🏃‍♂️

In these times it might be a good idea to invest in a dumbbell or kettlebell to spice up workouts. 😎

Give it a go and let me know how ye get on! P.s it is tough enough! 😉

Stay safe.

Talk soon,
Shane.

20/03/2020

20 Minute Home workout suitable for all levels. 💪

Bodyweight so no equipment required. 🙌
Every minute on the minute you will perform each of the momements below! ⬇️

Repeat 5 times.

Movements can be scaled back. If 45 seconds is too much on the wallsit/hollow hold, do 30 seconds. 👍
If push ups from your toes are too hard, do them from your knees etc. 😁

1) 8 Burpees
2) 45 Second Wall Sit
3) 12 Push Ups
4) 45 Second Hollow Hold

Let me know how it goes. 😊

Talk soon,
Shane.

19/03/2020

It is scary times for all. 🙈

But in saying that lets use this time wisely.

It is great to see so many families out and about spending quality time with kids and each other in the fresh air. 😁

Even if ye just get out for a stroll, try and make the most of it. Evenings are getting brighter too thankfully. 🌞

In saying all of the above please ensure ye are maintaining social distancing (2m) and also wash yer hands. 🙌

Stay safe everyone.
I will post bodyweight workouts that are suitable for all in the coming days! 😀

Talk soon,
Shane.

11/03/2020

Sweet Potato Shepards Pie. 😍

One of my clients sent me this photo of one of the meals she cooked from my fat loss meal guide. 😁

A great, tasty meal suitable for all the family. 😊

Ingredients:
600g sweet potato.
200g butternut squash.
400g beef mince.
300mls beef stock.
1 chopped onion.
1 chopped carrot.
4 cloves of garlic, crushed.
2 tablespoons tomato puree.
200g red kidney beans.

Method:
Steam sweet potato and butternut squash for 20 minutes.
Add onion and garlic to frying pan and cook until soft.
Add mince and cook through.
Add beef stock, stir through and simmer for 5 minutes.
Add kidney beans and carrot to mixture.
Add tomato puree and stir through.
Transfer to pie dish.
Mash sweet potato and butternut squash until smooth and cover mince.
Place in oven and cook for 30 minutes at 200 degrees.

Give it a go and let me know how it goes. 👍

Talk soon,
Shane.

02/03/2020

8 weeks in the difference. 🙌

Want to know the most important factor affecting your progress? Consistency. This is 🔑.

This client put in the work and she lost 21cm's overall. 😳
It is fantastic to see clients work hard and get their rewards. 💪

This client wanted fat loss but also wanted to tone up. So we tailored workouts and nutrition that would enable her to achieve her goals.

There is a 2kg difference between these photos and 8 weeks apart. I know some will say that's not a lot. But remember she lost 21cm's!

So why is this the case? 🤷‍♂️
Quite simply she built muscle (in order to "tone up" you need to build muscle).

Scales weight is just a number. What people should focus on is losing fat not trying to reduce some number on a scales. There is a difference between the two.

Change how you view your progress. Focus on the long term. Change your bad habbits. This leads to long term sustainable fat loss. Remember consistency is 🔑

Talk soon,
Shane.

Achieve Health & Fitness