Know Your Why

The majority of people go to the gym to get 'in shape', that's no surprise. But what they never really address is the reason WHY they want to get into shape.

I'll give you an example. . A middle aged lady joins a gym and starts doing endless hours on the treadmill because deep down she feels her husband isn't attracted to her anymore and she wants him to see her as sexy again.

A guy in his early 20's joins the gym and starts pounding weights with no real structure or plan because he was always the real skinny guy growing up and was singled out for it.

Now why is the "why" important? What difference does it make what the reason is once you're working out right?

There is in almost all cases an emotional underlying reason why someone has a fitness/body image goal and it can range from anything like self confidence levels, self esteem, aesthetics, look good in a tshirt for summer, fearing for your health, whatever it may be there's a reason. You might have aspirations to lose 10lbs or you might want to become a world champ and you're to shy to tell anyone incase they laugh! But you're not just going into the gym for the fun of it!

If you have a bad relationship with food, you feel you are always on a diet. Start addressing the reasons why you became overweight in the first place. Address the why. Why do i turn to food for comfort? Why do i eat in secret?

German philosopher Frederick Nietzsche once said, ‘He who has a why can endure any how.’ So asking yourself a few honest questions and figuring out your 'why' will keep you motivated when the chips are down. Think of the days where you dont want to work out. Think of the reason why you are doing it. Know your why and focus on it, address it everyday!

Get comfortable being out of your comfort zone and don't be afraid to put yourself out there.

Lastly, if you happen to have a coach, being honest with your 'why' will help him/her build you a far more successful training plan.

Tips to stay motivated over the holiday season!

It's no surprise that gyms are packed out after New Years. With Christmas and New Years being a time where people typically over indulge on snacks and drinks, the tin of roses, the celebrations, special meals with family and friends. I get it, and i'm no angel at Christmas time. I don't pretend to keep my diet 100% on track all year round. But losing focus on your training and nutrition even short term can lead to muscle loss and fat gain.

The good news is that you're not necessarily destined to put on the holiday pounds. Follow these tips to keep on top of your fitness goals over the festive period.


1. Plan ahead with your training sessions:

Aim to plan out all your sessions a couple of weeks in advance. If you have travel plans and know you will be away for a few days structure your training sessions around them, increase the training intensity on those days and use the time away as rest days. Be proactive and take control of your schedule and don't leave your training up to chance. Make time to get your training in. This is crucial.

2. Get up early:

Over the holidays, we get time off work, but we have a lot more family commitments. Its easy to stay in bed and who doesn't love to sleep in. But our fitness goals are more important. Get up earlier than the rest of the family and get the training session done early if possible. That way you are  free for the day to visit the relatives or do the usual holiday stuff.

3. Find a training partner:

It can be harder than ever to motivate yourself on the cold, dark mornings. Find a workout partner. A friend, a family member to workout with you and help you stay motivated. Make a deal to hold each other accountable. It's harder to skip a workout with the thought of leaving your training buddy hanging.

4. Workout. Gym or no gym.

Not everyone will have access to a gym over the holidays. If you are one of these people then you can still get a great home workout in using little to no equipment and just your bodyweight. A home Hiit session can be done in as little as 20-30 mins and leave you feeling like you just ran a marathon. Try one of my home AMRAP sessions below:


5. Resist binge eating and drinking:

It's Christmas. Sweets, desserts, cakes, crisps and drinks are everywhere. I won't ask you to deprive yourself of your favourite foods at Christmas time but just remember your goals and how hard you have worked throughout the year. Pick the food/treat you want to indulge in and limit it to one serving. Stop going for seconds or thirds. It's also a great idea to stock up a couple of somewhat healthy treats for the few weeks over Christmas. Protein bars such as Fulfil  bars are delicious, come in a range of flavours (taste just like a regular bar), and pack 20g of protein. SNACK SMART and aim to keep the calories down.

Avoid fizzy drinks full stop. As for alcohol, enjoy a few drinks with friends and family if you feel like it but again don't binge. Alcohol is very high in calories averaging at 7 calories per gram. Remember excess calories = body fat. 


Enjoy and Happy Holidays.


My Post Pregnancy Depression

Hi Everyone :) I'm Ruairi's girlfriend and I've decided to take over his blog for the day because I feel I have to share my experience with all the other New Momma's out there who may be feeling a little bit overwhelmed, irritated, restless and feeling very emotional.

Why me?????? I've never ever been depressed and never thought I'd ever experience it because I think of myself to be a happy person and very happy with life especially now that I've become a Momma to a very special little baby girl . I had an AMAZING birth, no pain relief , no complications what so ever and nothing stressful that might cause "Postnatal Depression".

I could slowly notice myself slipping into depression, I could feel myself become more distanced to Lexi and Ruairi. I was getting irritated very easily, crying, sleepless nights then the horrible thoughts started to slowly creep in. I started to think is this it? Is this all there is in life? I then started to think that maybe Lexi and Ruairi would do fine without me. This is the thought that made me tell Ruairi how I was feeling, I couldn't live without either of them in my life and I knew I needed help instead of bottling up all these feelings which was just making me feel worse. I started to realise talking about it made me feel better.

I made an appointment with my local doctor and we got the ball rolling, I told him how I was feeling and he told me I had a severe case of postnatal depression. He thought it would be best if I start on some medication.

After a few weeks of taking the medication, going to the gym 3 - 4 times a week (me time) I felt like I was on the mend and getting back to little old me again :) ... The gym has been a lifesaver. I've learnt a lot about myself through Postnatal Depression , I've learnt that I'm a very strong person and that I don't give up easily. I still have a bit of a journey to go before I'm better but I'm getting there.

Postnatal depression is quite common, affecting between one and two out of every ten new Mothers. In Ireland around 13% of new Mothers experience Postnatal Depression. Postnatal Depression is caused by a combination of factors. The chemical changes that happen in your brain after giving birth can help bring on PND. 

The point of this blog is to help raise awareness for Postnatal Depression and there is absolutely no shame in feeling this way. Don't ever be afraid to communicate to your loved ones, never ever bottle up how you're feeling. Exercise has helped me so much on my way to recovery.

We need to remove the stigma associated with postnatal depression. You are not alone.


Sapphra Coffey xx


No Excuses!!

Ok, so i've recently become a dad. Little Lexi is in her first few weeks of life and already I have never been happier or prouder. But I am also seeing that my time is even more restricted than it already was, between training clients, training myself, meal prep, keeping my business website/social media up to date, chasing up new potential clients etc... Now I have a beautiful daughter who will deservedly take up a lot of my time so how am I going to keep everything else going???

Easy..... I MAKE TIME!!!!

While my baby girl is now THE most important thing in my life I have not forgotten about my goals. But how do I fit in everything I was doing before and still spend time with my little one? I get up earlier, I plan my work days better, I stick to schedules, I squeeze in my own workouts in between clients, I prep extra meals (take 1 or 2 hours on a Sunday and cook a shit load of chicken, turkey, red meat, brown rice, sweet potato, vegetables and pile them all into tupperware boxes and into the fridge), now I have meals ready to go for the next few days. 

You get the jist!!

We all have a million things going on in life and we all have excuses not to train, or say we can't find the time to eat healthy. But my point is that if you are really honest and dedicated to reaching your goals then you will always find the time. So you have to ask yourself honestly how badly do you want to reach your goal? Or do you just want to appear to be focused and driven??

I know some people will say its impossible between work and family life etc but the truth is that it IS possible! If you cant find time to get to a gym do a workout at home, me or almost any other trainer out there would be happy to provide you with a home workout programme. Just get moving. There are always ways to exercise!!! Some people say they really want to lose a few pounds or accomplish some other gym goal but say they have no time, yet they sit down and spend 2 hours watching tv in the evenings. 

Now I know it can be hard to get motivated sometimes, but just try it. Try something new, an early workout, a late workout, a half hour doing some bodyweight exercises during emmerdale, whatever it is, whatever takes you out of your comfort zone...DO IT! And pretty soon you will start to see changes and realise how possible these goals we set actually are!

And I am always more than happy to help you out even if it's just reaching out to me for some advice.

Happy Hump Day :)

Nutrition Myths:

Carbs make you fat/unhealthy. True or False?

False!!!!!! No carbs will not make you fat or unhealthy. We gain fat simply when we consume more calories than we burn. Choosing and eating the right carbs are an important part of a healthy balanced diet.  There will be a few pounds of water weight associated with carbs but remember its just water, not fat. People lose weight on low carb diets because they lose water weight and also have no choice but to eliminate junk food from their diet and so as a result they are now eating at a calorie deficit. Here are some main points as to why carbs are important:

1. Carbs are a fantastic source of B vitamins and fibre. A lot of carb sources will provide some protein too.

2. Complex carbs high in fibre will make you feel full and will make dieting that bit easier.  

3. Restricting a whole food group makes dieting and healthy eating unnecessarily difficult and you will be more likely to give up and go back to old unhealthy habits because the severe restrictions are just not sustainable long term.

4.Carbs are the brains preferred fuel source and you will be sharper mentally when eating a carb sufficient diet.

5. Carbs are the ONLY macro you can utilize for intense exercise like weightlifting. Without them your body has to turn protein and fat into carbs for energy and will result in poor performance due to delayed energy supply.

6. Carbs spare your body breaking down protein for energy and so will limit muscle breakdown.

7. Low carb diets often result in headaches, fatigue, mood swings, halitosis, constipation and other lovely side effects.

8. Carbs taste bloody amazing and make eating more enjoyable. :)


So just be wise when choosing your carbs and opt for nutrient dense foods like oats, sweet potatoes, whole grains, brown basmati, quinoa, lentils, beans, fruit and veg. Limit nutrient poor carbs high in refined sugar to <15% of total calories.

Heart Health


Someone very close to me suffered a heart attack recently.. He was lucky to come through it and is recovering in ICU but I feel the need to remind people how important heart health is. We sometimes take our ticker for granted and I'm guilty of that myself.. So many external factors can influence our heart health but we CAN control most of them.. so why put ourselves at risk. Eat healthy, exercise, rest well, and never be afraid to get a health check especially if there is any history of heart conditions in the family or extended family. We only get one life so make it count!!! Check out these tips..