Total Fitness Systems

14/11/2025

Energise & Unwind Morning – and you’re invited!
This FREE outdoor session is designed to recharge your body and reset your mind. Expect a feel-good morning that includes:
🌿 Gentle breathwork to ground and centre
🔥 A full warm-up and bodyweight circuit to energise
💪 Core and mobility work to loosen stiff muscles
🌬️ A calming breathwork finish to unwind and de-stress
Whether you're new to fitness or a regular mover, this is suitable for all levels.
🕥 Start time: 10.30am
📍 Location: The Rocks, Wexford
🧘‍♀️ Equipment: Just bring a yoga mat
If your week’s been stressful, this session is the perfect way to refresh, reset, and reconnect.
See you there!

13/11/2025

Breathwork Practice: Warm-Up with Many Small Breath Holds

As a follow-up to our nose-blocking drill, this breathwork exercise can be incorporated into your daily routine. It requires no equipment and can be performed anywhere (except while driving).

The Warm-Up with Many Small Breath Holds technique supports relaxation and helps calm the nervous system. Regular practice may also help reduce stress levels, alleviate asthma symptoms, and enhance breathing recovery following physical activity.

This exercise is safe and suitable for individuals of all fitness levels.

12/11/2025

🥣 Add this to your weekly shop!
Lentils are a powerhouse of fibre and plant-based protein — one tin gives you 10g of each! 💪

Including around 50g of plant protein daily can help lower cholesterol by up to 10% (Portfolio Diet).

🌿 Why add lentils?

Support gut & heart health ❤️

Help balance blood sugar

Keep you fuller for longer

Boost energy with iron, folate & magnesium

Budget-friendly & so versatile!

Small swaps like this make a big difference for your health, wallet, and wellbeing. 🌱✨

12/11/2025

Overwhelmed in the grocery aisle? 😩 Yuka to the rescue!

Ever find yourself squinting at ingredient lists you can’t pronounce or wondering if your fave moisturizer or food is'nt as healthy as you thought? 👀
That’s where Yuka comes in.

📱 It’s a simple barcode-scanning app that rates food + cosmetics on their health impact — giving you an instant color-coded score (green = great ✅, yellow = okay 🟡, red = maybe skip 🔴).

💡 The best part? It explains why a product gets its rating — in plain English, no chemistry degree needed.

But here’s the thing... once you start scanning, it’s easy to freak out 😅
Remember:
⚖️ One “bad” rating won’t kill you.
🌱 Health is about balance, not perfection.

👉 My tip: use Yuka to upgrade one item a week — not everything at once.
Let it guide you, not guilt you.

Would you try it next time you’re shopping? 🛒✨

09/11/2025

A fantastic way to start the day!
This two ferment, high-fibre breakfast is both nourishing and satisfying — Greek yogurt, kefir, flaxseed, mixed nuts, chopped apple, and a drizzle of maple syrup. It’s delicious, filling, and helps sustain energy for hours. Starting your day with a balanced meal like this supports stable blood sugar levels, helping you avoid those mid-morning energy dips.

07/11/2025

Tomorrows Energise & Unwind is a walk " Oulart Hill 1798 battlefield " Unyoke Trail 11km "

Leaving from Glenbrook estate at 9am. If you need a lift send a private message

OULART HILL 1798 BATTLEFIELD WALKING HUB These trails share one of the most historic and scenic locations in Wexford. Rich in 1798 history, the trails pass some 25 memorial stones, commemorating local heroes and the battles they fought in. Walk along the medieval Wexford-Dublin coach road to the ham...

06/11/2025

🚗💪 Rare service station stop turned into a win with a cuppa and a top-notch protein bar from All Real Nutrition 🇮🇪 ( Irish company ). Mindset is key - refuel the car, refuel the body with good stuff out the door and you're sorted! ☕️💯

05/11/2025

A wonderful addition to your daily diet, mixed nuts are fantastic for heart health. Just 45g per day can help reduce cholesterol levels by 5–10% (as shown in the Portfolio Diet). All nuts provide heart-healthy fats and a good source of fibre. If you don’t have a nut allergy, I highly recommend including a small handful in your daily routine.

03/11/2025

A fresh batch of chocolate orange bark for the week — simple, rich, and a little bit fancy 🍫🍊
I use 70% dark chocolate and small orange peeler pieces for that perfect zesty crunch.
Melt the chocolate, add the orange segments, cover with more chocolate, sprinkle a touch of sea salt, and chill in the fridge.
The hardest part? Waiting to enjoy it with a coffee or tea ☕✨

29/10/2025

Officially a fully qualified Advanced Oxygen Advantage Breathwork Instructor!
The final step of my qualification—three case studies—was completed and approved today. A huge thank you to my case study participants for volunteering and trusting the process.

I’m absolutely delighted to now include breathwork in my current programs. We can now offer tailored breathwork sessions to support:

Exercise performance

Sleep quality

Asthma and other breathing disorders

Anxiety, panic disorders, and stress management

Blood pressure regulation

PMS and PTSD

Teen wellbeing within classroom settings

Excited for what’s ahead and grateful to share these powerful tools for better health and wellbeing! 🌬️💫