https://www.jayne-realnutrition.com/

Real Nutrition - Jayne O'Toole, Dublin (2026)

18/09/2022

Finishing the week with Sunday evening Yin 🧘‍♂️☺️

Its been a few years since I did a full Yin class as I have been using the awesome at home since Covid.
I tend to do shorter sessions so it was wonderful to do a long guided practice in this lovely studio as the sun started going down. Even better to share it with & . at Sunday chills.

I find Yin combines several physical and mental supportive elements for me – stretching for recovery, breathing & meditation for stress relief, mindful practice & mental wellbeing.⁣

My mind can be a bit yang so it needs some Yin too!
⁣
So, what is Yin exactly⁣
Yin Yang (Harmony /duality)⁣
Yin Yoga is a slow-paced style of yoga that targets both the deep connective tissues between the muscles, & the fascia. The aim is to increase circulation in the joints & improve flexibility as the poses stretch the bone & joint areas helping us regulate the body's flow of energy.⁣
Yin is not a workout but it can support your training, its quite meditative & it incorporates slowness, focus & breathing which I find incredibly helpful. Both yoga & focussed breathing have brain benefits beyond emotional health too!⁣

Have a chill Yin vibe Sunday eve to set you up for the week.

15/09/2022

Weight of expectations
Weight of experiences

Just off a call with a client where we talked about this very concept.

Tonight’s convo built around weight gain fear fortune telling before a trip.

Ive written about in posts past & thought id give it a reshare revisit.

Wtf am I on about?

Expectations
Look great, feel great , training going well, pants are looser, life is good!
Decide to weigh yourself as you must be leaner & therefore lighter?!
But your weight is up.

You feel deflated.

Expectations not met, all the other positives disregarded. The genuine progress physical & mental ignored because of that number.

Now this time I’m not going to go into the why weight is such a poor indicator of fat loss due to how easily influenced it is by non fat related factors.

Even when armed with this knowledge, reason & intelligence that number can still have an impact on a person albeit fleeting.

So this notion came to me

Weight of experience.

Stepping away from fat loss & fitness goals for a moment let’s consider simply living.

Travel, relationships, adventures , new experiences. Special moments & memories made.

How important are they?
Can’t put a price on them. What about a weight?

If you were offered the option of weighing a few kg less to give up memories you made with family & friends this summer.

What would you choose?

What’s the weight of your experiences?

Immeasurable I would assume?

How often have you beat yourself up over a few kg of weight gain over summer, an event or the festive season?

Perhaps consider managing your expectations more kindly & don’t dull precious memories stressing over a number that means so little in the grand scheme of things.

Health has many facets , value them all !
Refer to opening of post & consider again!

Just some thoughts some may appreciate

Pic from this day last week heading out to make memories with friends, wine & food.

Priceless & unweighable

09/09/2022

Putting the world (our worlds) to rights with your besties is essential self care IMHO.

Fancy Food & vino not essential for world righting purposes but definitely recommended on occasion!

always the fave ❤️🥂

Hope you all spend a little time with people who make your light burn a little brighter this weekend. I know I plan on dosing up on some loved ones.
oh ❤️❤️

22/08/2022

Worth a reminder share ❤️

Everyones complimenting me on losing weight.

I get told I look great when I lose weight.

Being lean or losing weight = more compliments & feeling more successful, attractive, worthy!

Thanks society.

It doesn’t however actually really define any of these factors about you nor does it even touch on the abundant wonders of you that are worthy of recognition & praise!

Of course if you have been working out, losing body fat or wear an amazing new outfit, get the hair done etc it is lovely to have acknowledged that you look great. Im not saying don’t acknowledge any of these. Its ok to give an aesthetic compliment now & then.

There is nothing wrong with telling someone that they look fabulous. The issue is when every compliment & all compliments become about our bodies particulalry how lean or fat we are.

Losing weight is not always healthy or for positive reasons & gaining weight CAN be for positive reasons.

We dont always know whats behind either.

This post is not about never telling anyone they look great. Its about drawing awareness to complimenting others on more than how they look or their body.

We are so much more than how we look. The outside is probably one of the least interesting things about any of us. Just because its what we see shouldnt become it being all we think about, talk about or appreciate about each other.

Of all the people you love most, ask yourself does how they look rate high on the reasons they mean so much to you? Well then start telling them & others the various reasons they are incredible beyond their body.

Part of developing a healthier body image is valuing yourself & others for more than their appearance. How you compliment and value others can impact how you think about & value yourself.

Its especially valuable to children to start hearing & actioning this as they develop their identity.

Swipe my images for a bunch of suggestions to inspire.

Give it a try this week with others and in your self talk ☺️

21/08/2022

When a glass is full you stop pouring, right?⁣
⁣
If not it spills everywhere & you have to clean up a mess. ⁣
⁣
You wouldn’t cause this mess intentionally.

Then why keep putting yourself under more & more pressure.

Particularly at times when stress levels are already high? ⁣
⁣
If you are feeling under pressure with your nutrition, training, work & general being a good human....ing!!! ⁣

Throw in one more variable & JENGA you might see spillage.

Think about recent times, going back to the office, the commute returns & social demands increase. Change can be overwhelming.
⁣
When you start trying to overhaul aspects of life & put unrealistic expectations on yourself with a negative mindset from the outset, then how can you ⁣expect positive results?

If its around nutrition or training, it’s unlikely they will be positive or sustainable changes if extreme or reactive.

I have had conversations with clients & friends around returning to work post pandemic,
feeling nervous putting back on old work clothes, seeing everyone or no longer having the time to get walks &/or the gym in!

Stressing trying to fit, be & do all things.
⁣
Things are going to spill over. ⁣
⁣
Lets consider nutrition & training.
⁣
The basics work, drown out the noise & focus on them. ⁣

I reiterate regularly
Protein, plants, present ( my wee mantra)

Food
Protein with each meal ⁣
Veggies- eat lots of plants! ⁣
Eat mindfully & chew your food ⁣
Try set regular meal times ⁣
Stop eating when satisfied
⁣
Life things: ⁣
Make sleep a priority ⁣
Move in ways you enjoy, move more each day. Walk, dance, garden! Find ways that help you manage stress.
Be present & mindful .
⁣
If you set these foundations in place you have done enough to support wellbeing. ⁣
⁣
Anything above or beyond is whatever fits within your lifestyle & capabilities right now physically & emotionally. ⁣This will not be linear. It will change & being flexible enough to flow with this will make a less stressful journey.
⁣
Slow down & work on accepting the fluidity of life, your body & mind how it changes & adapts.
Sometimes do more, other times less & both can be enough!
⁣

Cheers to managing expectations .

14/08/2022

Nature things 🦋🌲🏔

Busy week needs a lil nature at the weekend to fully recharge body & mind for a new week!

I cant count how often Ive been up Ticknock at this point, over a variety of routes and I still enjoy every wee wander there!

❤️

12/08/2022

When ye get some fancy pro pics from an event ye have to share them!

Photos are by the awesome .ie taken yesterday celebrity golf classic.
An amazing event at a stunning location.

All the fun, fundraising, glamour & golf had a purpose and that was to fund vital services.

My work is all about increasing awareness. Letting as many people as possible know about our incredible nursing team, support services & educational resources.

Those free services are what this event was fundraising for.

The money raised from this event will help to fund the Marie Keating Foundation’s vital lifesaving community nursing and mobile information unit service. This service is needed now more than ever due to the impact of the COVID-19 pandemic and the devastating effect it continues to have on cancer patients and their families.

So Im using my fancy pics from this fundraiser to make you all aware of these services , they may be of support to you or someone you love.

Click the link ive added to my bio for more information on our mobile unit service and a list of upcoming locations.

Then have a look around the site at all the info & support around most common cancers.

09/08/2022

A picture of happiness!

The emotions in this picture are clear and they were felt deeply, easy to understand and name.

Some feelings are not so clear or positive.

How can you manage a feeling if you don’t understand what the feeling is?

Sometimes emotions can be overwhelming & confusing.

Emotional reactions can seem to come out of nowhere.

We may dismiss & distract instead of seeking to understand.

Feel shame, bury them deep like our dirty little secret from ourselves & others.

The thing is, this can give them more power.

Pushing them deep inside where they can run wild & free with abandon. We can’t control them like this. They will return stronger & more skilled at knocking us sideways!

So what can we do? How do we take action?

How do we tame them?

First step, name them.

There is power in assigning a name.

Psychologist & mindfulness expert Dan Siegel coined a phrase “Name it to tame it”

I think this is a very helpful reminder when emotions overwhelm that you can work through them.

First, name them.
Then get curious

What are they telling me?
What do I need?

Am I sad/stressed?
Am I in need of comfort?

I know my go to can be to distract from emotional discomfort, muscle through & bury it deep(or think I am).

To overthink & stress out that it may impact others(or their opinion of me).

I work on the impulse to do this in times of high stress when other precipitating factors kick in like tiredness, hormones or life curve balls!!

Awareness & practice help. It gets easier to ride the overwhelm & accept discomfort.

Knowing the emotion, understanding & giving it a name helps you regain the power to give yourself what you truly need.

Dr. Robert Plutchik proposed there are 8 primary emotions that serve as the foundation for all others. He created an Emotion wheel. The purpose is to help with naming emotions you may not quite understand.

Its helpful when emotion is intense or uncomfortable & you struggle to be objective. It brings guidance. It helps name it & perhaps manage to tame it with the support you really need.

Swipe for an Emotion wheel example.

07/08/2022

It takes a long time to grow an old friend ❤️

This friendships been growing over 20 years! No matter the distance or time apart, it just gets stronger ❤️

Sunday in the park, talk, tarot, time well spent filling our happy, mindful buckets for the week ahead .

The little things really are everything.
Don’t miss these little moments, the value of time of rest, play and connection. Time just being in the presence of loved ones, nature, animals. Time at peace alone.

It doesnt need to be complicated, a walk, park & the best of company. Heart is full!!!!!
hamilton.731

02/08/2022

Have you found the Yin to your Yang?

Im not talking about here although he knows how to embrace the Yin vibes in life!

Im talking physical & mental practices to support finding balance.

Several years back after I powered through an active flow yoga class the teacher pulled me to one side & asked did I weight train? She explained that while I clearly loved the powerful & more challenging yoga, this was not the best choice to support my training & help with mobility & recovery. It was just too much Yang (story of my life tbf).⁣
⁣
She told me all about Yin & my love of this fascia friendly practice began……slowly …with breaks 😅 but now consistently 🥰.⁣

It supports my mental & physical wellbeing.

It is really hard to do everything when it comes to self-care & it can become overwhelming to try thus defeating the purpose. I find Yin combines several supportive elements for me – stretching for recovery, breathing & meditation for stress relief, mindful practice & mental wellbeing.⁣

My mind can err on the yang too so it needs a little Yin to counteract it!

I find to be incredible for my practice. It is just so easy to tailor to all of your preferences & abilities, even the music is awesome! It has made making this commitment to my self care so much easier.⁣ 15 mins most days is manageable most of the time.
⁣
So, what is Yin exactly⁣
Yin Yang (Harmony /duality)⁣
Yin Yoga is a slow-paced style of yoga that targets both the deep connective tissues between the muscles, & the fascia. The aim is to increase circulation in the joints & improve flexibility as the poses stretch the bone & joint areas helping us regulate the body's flow of energy.⁣
Yin is not a workout but it can support your training, its quite meditative & it incorporates slowness, focus & breathing which I find incredibly helpful. Both yoga & focussed breathing have brain benefits beyond emotional health too!⁣

So, if your life is full of Yang – work, training etc balance it with some Yin be it yoga, meditation, creative pursuits or something that centres & relaxes you. Seek balance .Find your harmony. ⁣

The Yin to yo Yang ❤️

24/07/2022

Scenery and Shenanigans Sunday the Cruagh Forest - Tibradden Mountain Trail edition.

9-9.5 k loop starts/finishes on a path behind Zipit forest adventures

Part of the Dublin Mountains Way, really lovely views, well sign posted. Bit of forest walking & mix of paths and rocky trail. Accessible with moderate difficulty, range of shorter routes too. Very family and doggie friendly!

We made lots of furry friends!

Really recommend this hike.
Took us 2.5 hours chatting and taking it all in.

Pretty epic Sunday well spent with awesome humans ☺️.
Mountains, forest, sunshine, doggies & lots of laughter, winning prescription for mental & physical health too!!

What summer days are for IMHO

17/07/2022

Sunday Funday with lots of laughter playing in the park!

Do you make time for play in your life?

What if it was integral to optimize health?⁣

I embrace my silly & playful side as often as possible. Sometimes I need to remind myself of it when I get caught in a busy period.

It helps to balance out the stressy overthinky side!

As I age, I give less f*cks about looking foolish & own my ridiculous side more.

Hopefully I can convince you to do the same. Grab yo beverage of choice & read on!

We are designed to find fulfilment through play.

It’s a biological drive that supports health along with sleep, movement & nutrition.
 Happiness, mental health, cognitive development & creativity desire it!⁣

Play defined is purposeless, all consuming, restorative activity. According to author & researcher Dr Stuart Brown (founder of the US National institute for play) it is anything but trivial. I read his book Play some years back & found it incredibly interesting, it focuses on his research in people & animals, along with stories from those who’s lives were impacted personally & professionally by making play a priority.⁣
⁣
We use it to “find & express our core truth”(Play)
 It’s fun & brings us freedom from the constraints of time. It opens up the imagination.
 Play is essential to develop social & problem-solving skills. We are designed by nature to flourish through play. Brown's research demonstrates play is not just joyful & energizing but also deeply involved with human development & intelligence. ⁣  Play can mean something different to us all, but try make time for it & if in a relationship or family perhaps make it a shared pursuit.

Play is something you lose yourself in, a simple pleasure where you don’t notice time pass. Reading, movies, music, games, laughing, sport, creativity, s*x!   Find your way/s & make it a part of your life. Laugh, be silly, be goofy AF, forget what others think & nourish your playful side!⁣
⁣
Time of rest & play are intrinsic to wellbeing. Don’t get caught in the “too busy” or stressed mindset.

You will be happier, healthier, more productive & give a lot less sh*ts about irrelevant crap if you do!
 

Real Nutrition - Jayne O'Toole

18/09/2022

15/09/2022

09/09/2022

22/08/2022

21/08/2022

14/08/2022

12/08/2022

09/08/2022

07/08/2022

02/08/2022

24/07/2022

17/07/2022

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