Total Fitness Systems

25/01/2026

24/01/2026

✨ Extra Virgin Olive Oil “Butter” ✨

So simple to make and a brilliant gut- & heart-healthy alternative to butter.

🫒 How to make it:
Pour extra virgin olive oil into a jar
Sprinkle in some sea salt
Pop the lid on and shake
Place in the freezer until set

That’s it 👏
Store in the fridge or freezer and use as needed.

💚 Why you’ll love it:
• Rich in monounsaturated fats that support heart health
• Naturally anti-inflammatory
• Supports gut health and digestion
• Contains powerful polyphenols (great for overall health)
• Dairy-free & plant-based

Perfect spread for toast, veggies, fish, or melting over warm dishes 😍
Simple food. Real ingredients. Big benefits.

23/01/2026

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!

14/01/2026

Todays dinner "Tortilla soup"
This tortilla soup is a warming, plant-rich meal built around beans, corn, vegetables, and spices that support metabolic and digestive health.

Fiber from beans and corn helps steady blood sugar, while avocado and olive oil support nutrient absorption.

Finished with corn chips and fresh toppings, it delivers flavor, texture, and plant diversity in one satisfying bowl.

13/01/2026

Post-Parklife workout breakfast 🌿
Eggs, chestnut mushrooms, avocado and wholemeal crackers.
Simple, nourishing and ready in just 10 minutes.

A breakfast like this keeps blood sugars steady, energy levels up and helps curb those mid-morning sugar cravings.

11/01/2026

Tonight’s dinner: Pumpkin Dal 🎃
One-pot, 5 mins prep, 30 mins cooking. Simple and stress-free.

Made enough for leftovers too – future lunch/dinner sorted ✔️

This dal is packed with protein and fibre and includes 15 different plants. My weekly target is 30 plants, and this one meal covers half of that.

Why 30 plants a week? Research shows this is the sweet spot for supporting a diverse, healthy gut microbiome.

Finished with a spoon of creamy kefir for an extra fermented food boost.

Tasty, nourishing, budget-friendly and mostly made from what was already in the press. Easy wins like this really add up 💚

11/01/2026

Orange Juice Probiotic Soda 🍊✨

I’m really loving this drink lately — it’s so easy to make and incredibly refreshing. You can use any juice you like, which makes it simple to switch things up and keep it interesting.

All you need is your ginger bug starter, and you’re good to go.

This is a brilliant swap for regular fizzy drinks — without the additives, excess sugar, or crashes. It’s also one of my three fermented foods per day, making it an easy win for gut health.

💸 Cost-effective:
It costs less than €2 to make two bottles of probiotic soda at home.

Why Probiotic Soda?

Regularly including probiotic soda can help:

Support gut health and digestion

Improve nutrient absorption

Support immune function

Reduce bloating by strengthening the gut microbiome

Promote better energy, mood, and focus through the gut–brain connection

Simple, nourishing, and supportive — small habits like this add up over time.

09/01/2026

Sat Energise & Unwind Morning : Kilmuckridge Morriscastle Trail Walk ( 6km Loop ). Leaving Glenbrook in Wexford town at 9am :

Kilmuckridge Morriscastle Grade: Easy Distance: 3km (linear trail) or 6km loop Waymarking: Red Trailhead: Kilmuckridge Village Sat Nav: 52.5137 -6.2831 Parking: Free parking available in Kilmuckridge and Morriscastle Strand Back to Trails & Maps Trail Description The Kilmuckridge to Morriscastle wal...

08/01/2026

✨ 10 Minutes. That’s All It Takes. ✨

How you start your morning shapes your mood, energy, and food choices all day.

Pick one:
🌬 Breathe slowly for 1–2 mins
🤸‍♀️ Stretch or move your body
💧 Drink a glass of water
🥗 Plan meals/snacks
📝 Choose 1–3 priorities
📵 No phone or emails for 30 mins

Small actions done daily create big change.
You don’t need perfect — just consistent.

💬 Which one are you starting tomorrow?
👉 If mornings feel chaotic or food choices spiral later in the day, this is where we start.

07/01/2026

Mild evening walks just got an upgrade 🚶‍♀️🔥
Threw on a 5kg weighted vest — no extra time, same walk, but more challenge.
✔️ Builds strength
✔️ Improves bone density
✔️ Boosts heart health
✔️ Burns more calories
Work smarter, not longer.

07/01/2026

Food prep doesn’t need to be complicated 👌

Today’s win: 45g of mixed nuts, weighed and ready.

Just a small handful provides fibre, protein, and healthy fats to support heart health and keep you satisfied.

Even better? 45g per day can help lower cholesterol by 5–10%.

💡 Action step: prep one portion today and swap it in for a less nourishing snack. Small habits = big health wins.