CTPT Strength -Personal Training

01/04/2015

How is your sleep?💤😴
In previous topics I mentioned various different ways of improving sleep quality ( the sleep cycle app post)
Today I want to add in some additional tips & info on supplementation that can aid sleep thus making for far more effective recovery.
Recovery is a MUST and we can only do this through good quality deep sleep .
Top tips for good sleep

💤 No LED light exposure minimum 1 hour before bed ;
(phones, tablets, TVs, iPads etc)
This directly inhibits the production of the hormone melatonin which is vital for sleep

💤No food a minimum of 2/3 hours before bed ;
Going to bed on a full stomach can suppress ghrelin, a hormone you want to be highest at night. Ghrelin triggers the release of human growth hormone (HGH) when we sleep. HGH helps your body heal, recover and make muscle and bone,so this is the last thing you want to shut down during sleep

💤Magnesium ;
Lash it into you - seriously !!!
It can be taken in powder, tablet or my personal favourite
"trans dermally"
This is hands down the most enjoyable way to take or increase your magnesium intake .
"transdermal" meaning you absorb it directly through the skin in the form of a hot bath.
Not only is this a chance to allow your body to decide how much mag to take from the water but it eliminates digestion phase & the risk of over usage that can result in stomach/bowel issues
(ie: running to the jaxx 😝)
Give these tips a try,and I'll guarantee you one of the best nights sleep you've ever had 💤😴🙏😇

28/03/2015

You know it's gonna be an awesome day when this is stretched across your gym
Happy Saturday peeps
🌈🍀

25/03/2015

Gorgeous day down here in the marina at Irish Strength Institute
Definitely a prowler kind of a day 😋💪
Have a good one peeps ☀️

21/03/2015

Happy Saturday everybody, ☀️
Try to damage control the weekend, by having these gorgeous cashew protein balls as your treat.... 🍫💪
They are absolutely gorgeous and are so simple to make👍
(trust me if I can make them anybody can 😂)
Enjoy 😋
Enjoy Malahide
Toned Fit





Here's the link
http://www.mindbodygreen.com/0-8917/gluten-free-recipe-chocolate-cashew-protein-balls.html

10/03/2015

Love it when my clients bring me dinner for after a tough spin 😍
Spiced Chicken breast & sweet potaoe cubes
They know the way to my heart
Thank you miss Fiona Nolan 👍😋💪

23/02/2015

How is your sleep ?
Try this out, you will be suprised by your results ....

I've recently started monitoring my sleep with this sleep app and the results have been incredibly interesting.
Before , when asked ,I would have bet my life on it that I was getting @ least 6 hours of deep REM sleep consistently ....
I couldn't have been more wrong.
The average so far is just 4 hours 👀💤
Sleep is one of the most vital components for adequate recovery & growth ( whether it's your body or your brain you are trying to grow 💪🙇)
If sleep quality isn't good & above 6 hours ,the chances are your not recovering fully thus not maximising on your all your hard work in your training sessions.
Common sleep disrupters are ;
💤 caffiene
💤alcohol
💤eating too late /poor diet
💤stress
💤LED light exposure pre sleep
( the TV/ your iPhone/ laptop)
Good luck

10/02/2015

These are the nicest things I've ever tasted😍
courtesy of my awesome client miss Julie Flanagan.
The great news is they will be available soon on the Siam Thai Malahide
" heathy options menu" 💪
See the link below for the
Cashew butter protein amazeballs recipie
Although you could just relax and enjoy them in Siam Thai too 😋



http://www.mindbodygreen.com/0-8917/gluten-free-recipe-chocolate-cashew-protein-balls.html

26/01/2015

Peeps please don't do a "bandwagon " New Years diet 🙈👎
If your going to apply yourself to something might as well apply it to something that's actually going to benefit you .
Give it a try ..... Promise it'll be worth it. I do this with majority of my clients and it never fails 💪

Elimination cleanse
This article hits the nail on the head, I do just have a few different things to add to it ;
🍗 Leave eggs in they are a vital source of protein,fat & calories during this cut back ( unless of course you know you are allergic to them )
🍗No legumes
( peanuts , beans , lentils )
🍗 Green veg only
stay away from Colored veg & root veg for this period. Go for as dark green and leafy as you can, this helps rebuild gut bacteria
🍗Eliminate caffeine,
it is an adrenal stressor and needs to be completely cut out to give the ardrenals adequate recovery thus potentially boosting your metabolic rate
🍗No Fruit- yes fruit 😳
Fruit is high in sugar all be it natural sugar ( fructose) it is sugar none the less, so just get rid of it for the cleanse and see.
❌what to eliminate ❌
Processed food
Salt
Sugar
Caffeine
Alcohol
Root vegetables
Gluten
Dairy
Fruit
Legumes
✔️✔️what to keep in ✔️✔️
Eggs
Grass fed organic meats
Wild fish & shell fish
Green veg ( an abundance)
Fats ( coconut oil,olive oil, avacado , nuts )
Herbal teas ( no green caffeine content is high)
Dark choc ( if you're really stuck and the sugar withdrawl is killing you can take the edge off with 85% plus dark choc 👍)
Toned Fit

You may not realize it, but the foods you're eating every day could be slowly corrupting your health and shortening your lifespan. But how do you know? For many people, toxic foods are hard to spot,

24/12/2014

Can't even explain how grateful I am for my awesome clients.💪
Molton brown, max Benjamin,l'occitaine,Paul Costello, spa vouchers,butlers chocolates , Procecco , wine AND a cook book. I'll be one very well groomed & treated trainer this season.
Healthy and Happy Christmas to you all, you make my job such a pleasure to do!
Muchos loves
Clo ️###

23/12/2014

Happy Christmas to my awesome spinners.... A perfect end to an amazing year of hard work.
Well done peeps it's been a pleasure 😋
Have a little break and we're back at it in jan 💪💪
Toned Fit

22/12/2014

Christmas Damage control!
Start the new year with a healthy body instead of a hangover .....
Right peeps it's that time of year again, this week In particular is gonna be the biggest offender ( if the damage isn't already done )
Take time to read and try implement some of these simple but very effective tips for enjoying christmas in a sensible way that's kind to your body
🎅 Cook in goose / duck fat or coconut oil ( good fats don't make you fat )
🎄Mindful eating/portions...
Simplest point on here yet Probably the most effective , don't eat for the sake of it ( yes I'm talking about that tin of roses)
🎅Try and maintain some sort of structure in your lifestyle over the xmas 7 days.....
go to the gym on at least 2 of the days. Not only will this boost your metabolic rate it will occupy you thus preventing the overindulgence that often comes out of pure boredom
🎄Detoxify your body as effectively as you can .....
If your gonna put the crap in at least aid your body in getting it out ...on the days you don't wanna work out go to your gym and sweat it out in the steam room and sauna not only is this relaxing but sweating is the most effective way of detoxifying the body
🎅Try And keep some level of sleep normality during the silly season as your body will need Alot more recovery now than during the calmer times of the year
❤️finally......
Give as many hugs as possible to all the many loved ones you meet over xmas ..... Hugging releases feel good endorphins which aids our health hugely
Happy christmas everybody,
Wishing you health and happiness for the silly season❤️

08/12/2014

Right peeps I'm bridesmaid for my best friend in 21days 😳so I figured I better get the skin looking as best as I possibly can for the big day.😁 I am going to have one of these juices everyday to make sure I have that super healthy look😊😝
1/2 a red cabbage
1 medium carrot
1 medium cucumber
2 inches of ginger
1 medium beetroot
1 large orange
1/2 lime
Put all of the ingredients through the juicer except the citrus( Orange & lime)
Squeeze the citrus with your hands and add to juiced ingredients
I left mine in the freezer for a bit to enhance the flavours👍
Enjoy 😊