Optimal Health and Performance

21/02/2026

Staying active has no age limit 💙

At The Watershed, our Older Adults programme is all about movement, community and feeling your best - with classes designed to support strength, mobility and confidence.

Whether you’re building strength, improving balance or simply looking to stay social, there’s a class for you.

Call in or chat to our team to get started 💬

20/02/2026

25/01/2026

Macros, short for “macronutrients,” is the term used to describe the three major (or macro) nutrients: protein, carbohydrates, and fat.
Macros are measured in grams, whereas micros are measured in milligrams.
All are important & work best when consumed together to aid absorption.
Simply put, you get protein from meat, fish, poultry, eggs, dairy, tofu, beans & lentils along with a few other sources.
Carbohydrates are pasta, potatoes, bread, rice, oats, fruit etc. Preferably wholegrain, unprocessed versions when available.
Fats should come from natural sources like fish, oils, butter, nuts, seeds & avocado.
(These lists are just examples & not complete).
Micronutrients are your vitamins & minerals, some of which can be stored in your body, but others need to be eaten on a regular basis as they are known as water soluble and therefore not stored.
You need very small amounts of micronutrients hence the name micro.

Fruit & vegetables are great sources of vitamins & minerals, aim for a rainbow of colours to gain different nutrients to provide you with a balanced diet for overall health.
The food tracker app which is part of all packages at Optimal Health and Performance allows me to set your macros & track both macros & micros to provide you with a clear picture of your health & to promote a healthy balanced diet. We can then suggest increasing particular foods to help promote more nutritious meals to benefit your health.
At Optimal Health and Performance, I am constantly changing and updating my plans as the world changes and the focus shifts to a healthier lifestyle with wellness at its core.
This is not just a weight loss programme, that is why I have many programmes including the 6-week Healthy Lifestyle Package. All consultations focus on you & what you hope to achieve personally.

If you would like to find out more or make an appt contact me here or @ 087-7112046.

11/01/2026

One runner ate 26,000 calories to conquer 100 miles—and still lost weight.

Ultrarunner Camille Herron recently set the 100-mile world record at 12:41:11, and Outside Online tracked every detail of her nutrition strategy. She consumed 26,000 calories over those 12+ hours—roughly 2,000 calories per hour—including gels, sports drinks, soup, and even a burrito. Despite this massive intake, she still finished in a caloric deficit and lost weight during the race.

The eye-opening lesson: even when you're fueling aggressively, your body can't always absorb calories as fast as it burns them during intense endurance efforts. Herron's strategy focused on consuming easily digestible carbohydrates and minimizing the deficit as much as possible.

For those of us running marathons or long training runs, this shows why you can still bonk even when you think you're eating enough. Your gut has limits on how quickly it can process fuel, especially at higher intensities. The key is practicing your nutrition strategy during training—not just what you eat, but when and how much. Start fueling early in your run, before you feel depleted, and train your gut to handle nutrition on the move. What works in the kitchen doesn't always work at mile 20.

08/01/2026

This is good to know. No idea of pricing but will definitely look for these next time I’m in Marks and Spencer

10/12/2025

Christmas shopping?
I have enclosed a fabulous self care or gift for a loved one. Starting in January!

🎄 A Christmas Gift That Actually Makes a Difference 🎁

I’m opening spaces for my 12-Week Healthier Lifestyle & Nutrition Package — the perfect Christmas present for yourself or someone you love.

It’s fully online, with weekly check-ins, personalised meal plans, accountability, and simple, realistic tools to help you build healthier habits that last.

You’ll get:
• A customised meal plan
• Weekly online check-ins for accountability
• Support with portion sizes, routines & real-life challenges
• Guidance for sustainable results — not quick fixes

If you want more energy, weight loss support, or a healthier routine for 2026, just message me to secure a space.
www.optimalhealthandperformance.ie

05/12/2025

Lots happening in Kilkenny, all of these are free age friendly events.

✨ Creative Christmas Connections 2025 ✨
Join us for Kilkenny Age Friendly Events filled with festive cheer, music, and creativity in Kilkenny City!
Tea, Tunes and Tidings 🎶
📍 Monday 8th December, 2:00–4:00 PM | St John’s Community Hall
📍 Wednesday 10th December, 2:00–4:00 PM | St Canice’s Neighbourhood Hall
📍 Tuesday 16th December, 10:30 AM–12:30 PM | St Patrick’s Centre

Flower Arranging 🌸
📍 Thursday 11th December, 2:00–4:00 PM | St Canice’s Neighbourhood Hall
📍 Saturday 13th December | Two time slots: 10:00–12:00 PM & 2:00–4:00 PM | St John’s Community Hall

FREE EVENTS – Limited places, booking essential!
Email: agefriendlykilkenny@kilkennycoco.ie
Phone: 056 7794920

KCLR96FM Kilkenny Live Community Radio Kilkenny City Creative Kilkenny CreativeIrl Age Friendly Ireland