Alva O'Sullivan

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Alva O'Sullivan

Practical nutrition & health advice for busy people (and families) on the go.

As a dedicated health coach with extensive experience, I specialise in partnering with individuals, corporate organisations and sports teams to foster sustainable, positive changes in habits and lifestyles for optimum health and performance As a qualified nutritionist and fitness coach, I am passionate about improving clients health, fitness & nutrition. I am also a busy mother of two young children and understand fully the daily challenge of making healthy food choices for our families given the time pressure we all experience in juggling daily life.

08/03/2026

As a Health Coach, a mother, a wife, a daughter, a friend, a colleague, a woman…life involves listening, absorbing, reflecting, giving, supporting and caring.

To do this well, it’s so important we make sure our own cup is full. Yet taking time to refill it is something many of us struggle to prioritise.

When we take the time to care for ourselves, we show up stronger — for our families, our work, our communities and for ourselves

Self care isn’t selfish it’s smart 😊

Have a lovely International Women’s Day!

26/02/2026

Gently draw your lower abdomen inward.

Wrap your lower ribs towards your hips.

Imagine tightening a wide belt around your waist.

Brace as if preparing for a light tap to the stomach.

Cues often used in Pilates and they reflect something very real and anatomical - the activation of the transverse abdominis (TrA) which is the deepest layer of the abdominal wall.

The transverse abdominis runs horizontally around the abdomen. Because of this orientation, when it contracts it gently draws the abdominal wall inward and increases intra-abdominal pressure. The effect is circumferential tension around the trunk — like tightening an internal corset.

The Pilates method is designed to strengthen deeper stabilising muscles through controlled, breath-led movement.

When the TrA activates effectively, it supports the lumbar spine by increasing stability without excessive rigidity and improves

• Postural control
• Spinal alignment
• Abdominal wall tone
• Movement efficiency

While it does not directly reduce body fat, improved activation enhances baseline abdominal tone and helps create a firmer, more supported midsection.

In essence, when we cue “pull your belly button back towards your spine” or “Imagine tightening a wide belt around your waist” we are training the body’s natural stabilising system. Pilates strengthens this internal corset so the spine is protected, posture is stronger, the centre is more stable and the body is better aligned and more resilient against injury.

03/02/2026

In cognitive behavioural therapy, we use tools like response cards to help clients talk back to sabotaging thoughts. Clients often work incredibly hard to build healthier habits around nutrition, movement and self-care and as a result they feel and see real improvements in their health and wellbeing. But long-term change also means recognising that old patterns can resurface under pressure. Knowing your triggers — and having a clear response to them - is key. This is how sustainable change is built: by addressing the thoughts that try to pull us off track, rather than ignoring them.

One of my clients finished my 10-week health programme this morning with fantastic results. Together, we identified that work stress can be a trigger for neglecting her self-care, nutrition and fitness. With this awareness, she is now prioritising her health alongside all the other “balls she is juggling.” She feels strong, confident and in control, having lost 3 stone and significantly reduced her health risks.

In our final session, we focused on identifying potential future triggers and creating a personalised response card — a clear, powerful reminder of how she chooses to respond when challenges arise, reinforcing calm, consistency and self-respect over old habits.

“My health is not negotiable. Taking time to eat well, move my body and reset my mind is not selfish - it is what allows me to cope, perform and feel like myself. I choose calm over chaos, consistency over burnout and self-respect over short-term pressure. I am in control and I protect the habits that make me feel strong, confident and well.”

I work with clients to build lasting, sustainable health habits and the mindset to protect them. If you’d like to learn more about my health coaching programmes, you’re welcome to contact me.

29/01/2026

Anyone else feeling tired and stiff today?
January blues?
Lack of daylight?
Relentless rain?

If your body feels heavy and sluggish, this is for you.

Here’s 5 minutes of gentle stretching and breathing to loosen tight muscles, calm your nervous system and help you reset.

Save this for later or try it now and see how your body feels after.

27/01/2026

For many of us, making time for our health can feel like a struggle when there are so many other demands on our lives.
 My clients often tell me they know what to do, but need accountability, support and guidance to help them follow through and stay consistent — and that’s where I come in!

My job as a Health Coach is to work with you on sustainable behaviour change and mindset using practical CBT-informed tools, so you’re not relying on motivation alone.

The aim is long-term progress, realistic routines and habits that fit your life.

I’m now taking on a limited number of new clients starting in February. Full details are available via www.alvaosullivan.com

Message me to see if this programme is the right fit for you!

Check out my google reviews https://share.google/LRSQjesbVOuBhcWfc

22/01/2026

It’s hard to believe it’s almost six years since I started running my live, interactive Strength Pilates class every Thursday evening (7–8pm).

Each week, a fantastic group of busy women join me to work on building muscle, bone strength, mobility and overall resilience. No two classes are ever the same—I change things up weekly to keep it engaging, progressive and challenging.

Every movement is layered with options from beginner to advanced, so everyone can work at the right level for their body. What matters most to me is quality: strong form, precise movement, good flow and using the breath to support and control each exercise.

Because it’s live and interactive, I’m there to guide, support and give feedback throughout—so you’re not just following along, you’re progressing with intention.

Every class is recorded, and all sessions are available on YouTube, so you can revisit classes anytime or use them for extra practice when it suits your schedule.

If you’re busy, want to get stronger and value expert guidance from the comfort of your own home, you might be a perfect fit.
 Are you ready to join us on Thursdays?

DM me to give it a try!

💕

19/01/2026

Why We Emotionally Eat After a Setback and How to Break the Cycle

You’re eating well, training consistently, feeling strong… and then life happens.

Routine slips. Stress rises.
And suddenly food becomes comfort, distraction or a way to cope.

When structure disappears, your self care is usually the first thing to drop off the list. Your meals become rushed. Your wellbeing gets sidelined and emotional eating fills the gap.

That’s when all-or-nothing thinking shows up:
“I’ve already messed up, so what’s the point”

Long-term health and weight management isn’t about stricter rules. It’s about learning how to prioritise yourself, even when life is busy.

That’s exactly what my 10-Week Health Coaching Programme is designed to do.

This isn’t a diet or a reset, It’s a short, supportive programme where we use cognitive behavioural therapy (CBT) based tools to:

• identify emotional eating triggers
• break unhelpful thought patterns
• rebuild a healthy structured fueling routine without restriction
• prioritise your health and self-care without guilt
• create long term habits that fit your life

Taking care of your health isn’t selfish… it’s the foundation that allows everything else to function better.

👉full details of the programme are on my website www.alvaosullivan.com or DM me for info 😊

ConsistencyOverPerfection

Address

Brewery Road, Stillorgan
Dublin
18

Telephone

+353868132894

Website

http://www.alvaosullivan.com/

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365 Physiotherapy in Santry/Dublin 9
256 Swords Road, Santry

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Practical nutrition, fitness & health advice for busy people on the go.

I am a qualified nutritionist and fitness coach and also trained in CBT. I work with clients to help them change and cement habits and behaviours for improved health, energy and vitality.

I run a weekly a clinic in Stillorgan where I work with individuals and families and also have a range of workshops and seminars for workplaces, schools and sports clubs.

“Alva’s endless enthusiasm and support for my weight-loss journey is without a doubt the reason for being able to maintain my new way of living. Her sunny disposition, professional expertise and careful attention have been invaluable to staying on track and witnessing fantastic results. She is extremely responsive, full of sound advice and a pleasure to work with. I would recommend anyone who wants to learn how to enjoy nutritious eating every day and see sustainable results to contact Alva today!” Melrona Kirrane, August 2019