Alva O'Sullivan

01/01/2026

26/11/2025

My job is to help you understand your patterns—how you think, how you eat, how you move and how you respond when life gets busy or stressful.

I help you build healthy habits that feel realistic, sustainable and aligned with your goals. Together, we focus on improving your health span, energy, strength, body composition and your day-to-day wellbeing through practical changes that work for your life.

I often work with clients to uncover thought patterns that keep them stuck, help them reframe them, and give them practical tools to create consistency. I support clients in developing routines that fit their real life, hold them accountable in a supportive way and help them build confidence in their ability to change.
The goal is to help you create a way of living that feels manageable, enjoyable and aligned with the person you want to be—not just for a short period, but for years to come.

If you’d like more information check out my website alvaosullivan.com or give me a 📞 0868132894


 
 
 
 
 
 
 
 
 
 
 
 
 


13/11/2025

Train Smarter, Not Harder

So many people rely on their watches to measure calories burned or total minutes when cardio training — but if you really want to understand your training, your fitness and your progress, the most valuable data is your heart rate zones.

Here’s a snapshot from my lunchtime 30-minute sprint cycle class.

This pattern is what we want from interval work:

• A short warm-up
• Controlled time in Zone 3
• Strong working blocks in Zone 4
• Some time in Zone 5, where those powerful sprints happen 
• A solid post-workout recovery drop (always a great fitness marker)

Why this matters:
Tracking your zones, average HR and recovery gives you a far clearer picture of your training than calories ever will. Short bursts in the higher zones, followed by recovery, create some of the strongest adaptations for cardiovascular fitness and metabolic health — and they’re far more time-efficient than long steady-state sessions.

And for women in midlife, this becomes even more important. Research highlights that interval-based training supports metabolic function, insulin sensitivity, energy levels, and lean mass

When you use your watch with intention, you’re not just pushing harder — you’re training smarter, building fitness in less time, and supporting long-term health.