Total Fitness Systems

19/12/2025

Energise & Unwind Morning – and you’re invited!
This FREE outdoor session is designed to recharge your body and reset your mind. Expect a feel-good morning that includes:
🌿 Gentle breathwork to ground and centre
🔥 A full warm-up and bodyweight circuit to energise
💪 Core and mobility work to loosen stiff muscles
🌬️ A calming breathwork finish to unwind and de-stress
Whether you're new to fitness or a regular mover, this is suitable for all levels.
🕥 Start time: 10.30am
📍 Location: The Rocks, Wexford
🧘‍♀️ Equipment: Just bring a yoga mat
If your week’s been stressful, this session is the perfect way to refresh, reset, and reconnect.
See you there!

18/12/2025

Organic baked beans are a brilliant addition to your shopping list 🫘
They score very highly on the Yuka app thanks to being low in salt, low in sugar, low in saturated fat, and a great source of plant protein and fibre.

✨ Why they’re so nourishing:

Support gut health thanks to their fibre content

Help with blood sugar balance, keeping energy more stable

Provide plant-based protein, supporting fullness and muscle health

Naturally rich in iron, magnesium, and B vitamins

Affordable, shelf-stable, and easy to keep on hand

🍞 Comforting & nutritious meal idea:
Warm organic baked beans on toasted sourdough bread
Simple, satisfying, and deeply comforting – perfect any time of day.

👩‍👧‍👦 For busy mums:
This is a quick, no-stress breakfast or light meal for kids:

Minimal prep

Budget-friendly

Keeps them fuller for longer

Easy to pair with extras like eggs, cheese, or avocado if needed

✔️ Nutritious
✔️ Time-saving
✔️ Family-friendly

Sometimes the simplest meals really are the most powerful 💚

That's my lunch sorted today😉

14/12/2025

A day for a nice pot of chai tea ☕✨

As the days feel a little colder and slower, there’s something deeply comforting about a warm, spiced cup of chai. Chai tea isn’t just delicious—it’s grounding, warming, and supportive for digestion and circulation thanks to its blend of spices like cinnamon, ginger, cardamom, and cloves. It’s the kind of drink that invites you to pause, breathe, and be present.

Why chai is so comforting

🌿 Warming spices help support digestion and circulation

🧠 Aromatic and soothing—great for calming the nervous system

💛 Feels like a hug in a mug, perfect for cosy moments and mindful breaks

Simple way to make chai at home

Add 1–2 chai tea bags (or loose-leaf chai) to a teapot

Pour over freshly boiled water and steep for 5–7 minutes

Add warm milk or a milk alternative if you like it creamy

Sweeten gently with honey or maple syrup if desired

Sit, sip, and enjoy the moment ☕

Sometimes self-care doesn’t need to be complicated—just warm, spiced tea, a quiet moment, and a little kindness towards yourself. Perfect fuel for a calm, intentional day. 🌟

13/12/2025

Top walk 🛤️ around Raven Loop this morning 🌳! Fresh air 🌿, fab scenery 📸, and top crew 👥 = mental refresh 💆. Does the head good, big time 🙂

12/12/2025

It’s been a great week of recovery — and it didn’t happen by chance or luck.
I focused on my sleep shield, fueling up each morning with a protein- and fibre-rich breakfast, sticking to a planned weekly workout routine, and managing stress with small mini-breaks and daily breathwork.
Most importantly… mindset. I chose my treats and indulgences without guilt — and that’s where real freedom begins.

If you’re ready to feel more in control of your health and wellbeing, comment “START” below and I’ll send you some simple steps to get going.

12/12/2025

Energise & Unwind Morning takes us for a walk around the Raven Forrest loop. Leaving from Glenbrook at 9am

Raven Point Wood is a woodland walking trail. Near Curracloe beach, this popular walk is located in Nature Reserve owned by the NPWS.

11/12/2025

Vitamin D the winter months 😎! 3 months (Dec, Jan, Feb) for €30 at Holland & Barrett ( 3 for 2 deal ) 🛍️. Don't forget vit K 💡 - strengthens bones 🦴 and keeps calcium in check 🚫🩸.

09/12/2025

Got a little wet this morning 😂, but crushed it in Zone 5 with kettlebells 💪! Emotional brain was like "Stay home, comfy vibes only 🛋️"... but Human Brain (a.k.a. Control Tower 🛡️) took the reins 🚀. Today's message: Don't let emotions drive 🚫. 💪"

07/12/2025

Pumpkin Dal — an absolutely top-class meal. It’s wonderfully simple to prepare, all made in one pot, and delivers incredible flavour with very little effort. This dish is naturally rich in fibre, plant-based protein, and a wide range of essential nutrients. The pumpkin brings beta-carotene for immune support and eye health, while the lentils offer slow-release energy and gut-friendly goodness. Comforting, nourishing, and ideal for a chilly winter’s day.

If you’d like to try it yourself, type Pumpkin Dal and I’ll send you the recipe!

30/11/2025

Peanut and Potato Stew
This was incredibly easy to make—everything goes straight into one pot. I swapped the sweet potatoes for classic Irish spuds and served it with two slices of toasted sourdough. It was a solid 10/10 for me: delicious, hearty, high-fibre, and high-protein. The perfect winter dish, offering comfort and nourishment in every spoonful.

If you’d like the recipe, just type Peanut and potato stew in the comments below

28/11/2025

Tomorrow’s Energise & Unwind session will take place at TJ Reid’s state-of-the-art gym in kilkenny, where everyone will receive a full-body assessment. This includes flexibility testing, body composition scanning, balance checks, cognitive tests (attention, memory, and speed), as well as cardio and strength evaluations. It’s a fantastic opportunity to understand where you currently stand and identify areas for improvement. Our weekly Parklife workouts are then tailored to these results, ensuring every session is adapted to support each member. Parklife for longevity.