Sinead MacCana

02/01/2026

What I’m leaving behind in 2025 in no particular order of importance 💃👋🏻👋🏻

1. Over-prioritising mileage (👀👀 I know I’m not the only one who does this and ends up stressed out and burned out)

2. Scrolling between sets 🚫📵 NO MORE! A huge time waster & takes my mind away from my workout & prioritise work

3. Not countering my macros & micros - controversial perhaps in a time where everyone is going to intuitive eating or only eating steak 🥩 but I’m motivated to fix my gut health, optimise my nutrient intake to support my strength & hormones

4. Skipping rest days. Ugh. Bali life and makes this TRICKY! But not only can I do it, I have to do it in order for my goals of gut health, fertility and building lean muscle mass.

5. Taking personal offence when I don’t train well 🥲 toughen up sis. It’s not personal. Move on - there’s more to life than fitness.

6. Overusing caffeine ☕️ I love my a little too much. I’m starting this year with a 12 day coffee detox & will implement mini detoxes each month. I’m currently day 2. Yes thank you, I’m also very proud of me.

This is what I am leaving behind, what about you?! Share below!

02/01/2026

28/12/2025

Is it really a dedication to your health if you can’t adapt? 👀 Are you really committed if the moment you stop, you self criticise & downward spiral 👀

I get it. Your lack of consistency right now may FEEL big & frustrating…

The comparison of the you & the habits you held last month this vs this month keeping interrupting your thoughts…

The fatigue & ‘puffy’ feeling from food outside your normal diet…

The slower days & morning when you’re used to getting up & GO GO GO-ing…

Your inner critic will tell you that you’re just not prioritising your health enough.

You’ll compare your self to the fitness influencers online who have their own gym or a business based around fitness to publicly portray.

But what I’d like to tell you is that it’s a part of the time period: these are the memories made we’ll look back on & date fondly.

And wouldn’t it be tragically sad, at 80 years old, you find yourself regretting all the moments you isolated yourself & restricted yourself because you prioritised perfection & dedication masked as ‘health’ over a slow morning with your parents, or baby-sitting your cousin, eating one last roast made by Grandma & taste testing your nieces cookies.

It’s okay if right now feels uncomfortable; it’s not forever (& that’s the good & sad thing.

Don’t let your inner critic ruin your future stories to share ✨🫶

Need support? DM ‘coaching’ to work together to learn how you can become a women who doesn’t have to sacrifice health & enjoyment for lifelong strength & fitness.

22/12/2025

My missing period was always an ‘I’ll figure it out later’ problem… until it became harder & louder to ignore.

Swipe for what I wish I knew -> for the woman reading this with irregular periods, long cycles or absent periods… this post is for you too.

Hypothalamic amenorrhea is becoming increasingly common, not just in competitive sports - but in ‘everyday’ athletes. And the side effects aren’t just hormonal. Left ignored, they’re detrimental to your lifespan, heart health, bone health & mood.

Perhaps you don’t want to get pregnant so ‘it’s not a big deal’.

However I doubt you also don’t an increased risk of a fracture, heart failure, early menopause, anxiety, depression… the negative side effects go on and on.

Period recovery has been the hardest challenge for me, yet most rewarding in the long term.

If I can, you can.
And my main piece of advice is to act now; because it won’t fix itself. All hard things require consistent effort. But if you’re so focused on your health, then this is even more reason for you to do this ❤️

19/12/2025

LouLou 🐶 despite the fact we are leaving Bali for Canada for XMAS / NY at midnight tonight 😳😅 LouLou came at perfect timing 🫶🐶 the sweetest little bundle to remind us of the power of LOVE (and total cuteness) during heavy times.

The hour before we picked up, I received disappointing information from my fertility doctor ☹️ I still have no signs of ovulation despite a few more periods & I felt like a failure of a woman.

That with the recent Bali floods & Bondi, ugh. It was a lot. But little LouLpu popped into my life at the perfect time to show there’s no right or wrong way to be a mum & whilst I continue down the overwhelming road of fertility & womans health, she’s teaching me patience & positivity ❤️🫶

I’ll share more about this fertility journey in a seperate post but I do just want to highlight how much I wish I didn’t ignore the red flag of a missing period until my late twenties.

In my early 20’s, I honestly thought my lack of period would’ve just fixed itself by now 👀 it was an easier thought to have than ‘but what if it doesn’t’

Now I’m here in ‘what if’ land with a lot of lessons that I’d rather you NOT go through ❤️🫶

Before you say ‘but I don’t want to get pregnant’

Your period isn’t just a sign of fertility -> your bones are at risk, long term performance, brain & cardio health & most importantly -> mental health.

Let this post be a gentle reminder to stop ignoring the red flag 🫶❤️ A low body fat percentage is not worth the damage of flatlined hormones - TRUST ME ❤️

11/12/2025

three years later, escaped the bubble & made it to Lombok ✨🌴

06/12/2025

Beginner runners 👀👀 this post is for YOU!

The running scene right now is fricken intimidating if you’re a beginner!

Expectations are THROUGH THE ROOF!!!

“Run your first 5km whilst doing a Hyrox, then sign up for an ultra whilst doing the 75 hard challenge & doing the carnivore diet as your diet of choice” 🙃🙂🥲

It’s overwhelming. It’s a lot. It’s not that inviting either (unless you’re at hehe)

The goals of this post is to give you a realistic idea of time frames for running goals for the beginner runner with some training tips too.

If you found this helpful, save & share!

If you need more than just a post to get you started? You’re like most of the population 😂 everyone needs support & I’m totally happy to help! Message ‘COACHING’ to get starting on your 2026 running era.

04/12/2025

F*** the do it alone mentality. Do it together. Make it hard. But don’t forget to have fun. Happiness is a key ingredient in health. You’re only as alone as you think you are - I started because I lacked a sense of community and purpose. Perhaps you do too.

Fitness can be a great distraction.
Nutrition can be an incredible focus point.
But constant isolation is never healthy.

Don’t forget about the impact of community - not so long ago it was stripped away from many of us.

is always lucky to have you 🫶

01/12/2025

Am I right ladies or am I right?
Like, in what world would we mess up our Strava stats for you?

Ps this is the most VULGAR sound I’ve ever used 😂😂 but also the most accurate 😂😂 nothing makes me angrier than a drunk expat on a bike who things that it’s funny to harass/holla/chase down/follow a girl as she’s running 😡😡😡

27/11/2025

Are you training hard? Or overtraining? Use this checklist for an honest training review.

Signs of fatigue will happen when you’re following a training plan and in your peak -> stress isn’t bad & is an important part of adaptation, building fitness & mental & physical resilience,

However when it is consistent, your recovery markers are on a constant downwards trend & it’s not only limiting your training quality but also life…

That’s when we need to pull back before we can keep pushing.

Nothing halts results more than an injury.

An a wise person once told me “it’s let’s about over-training & more about under recovering”

Maximise your recovery, to make the most of your training days.

Need help? DM ‘coaching’ to learn more about how we can work together to give you the health, fitness & strength we all deserve 🫶🏃‍♀️💃