Hello My Lovely’s

How are You all? The blog is getting a little revamp soon which I’m very excited for. In the meantime I will update you all on My fitness journey. All in all it’s been going great. I’ve been looking after My own training and nutrition since early December. This is a huge achievement for Me having worked with an online coach for so long. Il admit I was nervous at first but I have built some great habits and this really stood to Me.

You may have noticed I changed gyms back in November. I’ve been training at Castle leisure since. I love it there it’s kinda old school but there’s a great atmosphere and Everyone is very Friendly. I love training there. I think this has contributed to My consistency over the Winter months. It always helps when You look forward to going to the gym. It never feels like a chore then.

So from Mid October to Mid March I was on a maintenance phase. This meant I was eating around My maintenance calories or a little over. I wasn’t trying to lose body fat. I was still training four times a week, lifting heavy and I really enjoyed it. I worked hard on My hip Thrusts, Squat, deadlift and RDLs. I also put a lot of time and effort into training My back muscles. I spent time developing mind to muscle connection. This is a crucial part of training for hypertrophy or bringing up lagging body parts. In My case the glutes, I naturally have a pancake bum and hold fat around My middle.

My fave booty building exercise the hip thrust.

Nutrition wise I continued to count My macros, keeping My protein intake consistent. During this time I experimented with some vegetarian meals. I really enjoyed playing around with this style of eating. I enjoyed hummus, chickpeas, high protein cheeses egg white omelettes, veggie sausages. I was still eating meat too but I loved the challenge of trying to get the protein in while eating veggie.

Darker days made better in the gym

Training through the Winter really helped My mental health as did eating well. The darker months can be so depressing I really could feel the difference with being consistent with exercise. It helped a lot I really find training to be a great mood booster. The gym is My happy place.

Day 1 of My Fatloss phase March 19th 2018

Spring rolled around very quickly and come mid March it was time to think about that summer body. I put a plan in place to start with a slight calorie deficit. I’ve adjusted My nutrition to suit the new goal. I’m more careful when I’m eating in a deficit. I weigh and measure and keep control of My intake. This ensures I stay in a calorie deficit which is essential for Fat Loss. While still eating enough to fuel My training. I’ve upped My training to Five days a week. Two leg days , two back days and one shoulder and arm day. At the moment I’m only doing a tiny bit of cardio but that will change as the weeks go by. I’m really enjoying it. I’ve settled into it now and My hunger signals have calmed I’ve adjusted into eating for fatloss again.

Three weeks progress above

So far I’m down 4lbs on the scale. I’m down 3 cm on My waist which is a more accurate measure than the sad step. I’m feeling great I look leaner in My gym selfies. The most important thing is I’m staying consistent. This is crucial because no fatloss plan can work if it’s too difficult to adhere too.

Slow and steady wins the race. There are no quick fixes in this game.

I will write another post in five weeks time and show My progress over the coming months.

Thanks Everyone for reading and for all Your support following My journey so far.

Chat soon

Love Maria

Xx

Hi Everyone

Hope You are all well, it’s hard to believe August is drawing to a close and it’s nearly back to school time.

A lot of People chat about consistency, it’s a word I regularly see hash-tagged on Instagram. I was recently chatting to a Friend of mine Who is trying to get Himself back to healthy habits after a break due to injury. Something He mentioned planted the idea for this post.

He complimented Me on my consistency and it really made Me think about How I have managed to “stay consistent” long term. I thought maybe I would write a post with some of My tips and hopefully it might help others. I often hear stories in the salon of struggles in staying motivated to live a healthy lifestyle.

The thing about consistency is it does exactly what it says on the tin. It’s about maintaining healthy habits as often as You possibly can. Allowing for a little indulgence but knowing when to stop, having self disciple while still enjoying Yourself.

Self awareness plays a huge role in living a healthy lifestyle. Being in tune with Your emotional wellbeing and recognition of emotional responses in relation to comfort eating is key. Knowing the emotional triggers of what makes you feel uneasy/bad/sad/uncomfortable. We all can have tendencies to reach for junk food when We are exhausted from work or stressed or feeling under threat or fearful. Even just the anxiety of a busy or testing day at work can leave us craving wine, crisps, chocolate etc etc

Over time our minds have built an association with that typical “couch potato” situation. We have been conditioned by what We have seen online or on TV that this is how to relax. You know the social media posts about opening a bottle of wine at the end of a long day and calling the take away. When actually the reality of this is it is just as relaxing to unwind with a delicious home cooked meal. A hot bath or shower and clean pyjamas can be equally as relaxing.

I’m not saying We should never drink wine, as I love a glass myself with good food on an occasion. I’m simply pointing out that it may not be helpful to our long term goals if it becomes a regular habit. Anyone looking to make a serious lasting lifestyle change really needs to focus hard on their daily habits and behaviours as these are the building blocks for long term success.

Balance

This word is hash tagged out of the park. Look up the definition of balance and You will find it means “an even distribution of Weight, ensuring an upright and steady position”

To remain balanced is to tick along nicely, cruising at a steady pace. No swaying into either extreme.

Keeping Myself on an even keel throughout the week really helps Me. I know this is really old school but routine works. I like to try and eat balanced meals at similar times throughout the day. This is great trick to feel full. What you want is to be satisfied but not stuffed. Equally by the time the next meal rolls around You should feel hungry but not starving.

After nearly five years into this journey I find avoiding either extreme and trying to stay steady works for Me. Of course there will be times when the scale tips either direction that’s just life.

One extreme will bring a direct sway to the other. Example a severe strict diet will usually be followed in quick succession by an all out binge. It’s only human nature, hunger will always breed greed. Knowing Your full switch and mentally acknowledging it can really help. This takes practice but it’s worth developing this skill as it has served Me very well these past few years.

When it comes to exercise, building up the regular habit is key. Exercise will make You feel good. Start small 20-30 mins is plenty starting off.

Make a decision and a promise to Yourself to exercise 3-4 times a week whichever is realistic and manageable for You.

Write it in Your diary either in your phone or on paper and stick to it.

You are doing this for You, nobody else. Make Yourself a priority.

You can advance to the fancier workouts in time once You are ready. Take one day at a time. No harsh diets no severe boot camps. Slow and steady wins the race always keep that in mind. This new lifestyle has to continue for the rest of Your days. It needs to be realistic and enjoyable.

Negative self talk is the worst culprit for failure, those little chats and tales We tell ourselves can be lethal. We are fiercely critical in the way We speak to Ourselves. This is simply a bad habit that can be corrected in time. It needs to be acknowledged, addressed and called out. Just stop. Every time You hear Yourself saying ” I can’t” “it’s too hard” ” Il start Monday” Cut that shit out asap You wouldn’t entertain it from a bully. Don’t do it to Yourself.

I’ll leave You with my favourite quote of all time. It’s one to remember. We have to keep working and trying to achieve our goals. Slow and steady in a way that’s manageable so We can allow for some treats along the way.

I hope You enjoyed this post and it is helpful in some way.

Thanks for reading and please share.

Love Maria

Hi Everyone
It's a while since I wrote a post. Summer is a busy time at work and it's hard to find the time to write.
I recently took part in a six week online training programme with Coach/PT Paul Dermody and his wonderful lady and business partner Orlaith Dilleen. I was lucky enough to win a spot on the programme. This was an amazing prize for Me as I never win anything and this was something I really enjoyed.

Better than a tin of biscuits eh??

I first met Paul online last Autumn I really enjoyed his content. The tips and cues on recognising different muscles and mindful training really caught my attention. Following Him actually changed my gym habits, because that's what they were habits. Going in flying through the sets getting it done etc etc
Paying little attention to efficiently carrying out those moves or actually engaging the correct muscles. Listening to Paul on social media made Me become more aware and train mindfully. I watched His videos, listened to His advice and I became more focused and eager to learn more.

Paul and Orlaith Instagram click here

Later on Paul introduced us all to Orlaith Who is a generally fabulous lady full of knowledge on training, mindset, emotional wellbeing as well as being extremely talented in the kitchen. Some of her food photos would have Me wanting to eat my phone.
Back in April I attended a health and nutrition seminar in Gary Scully's gym in Annaghdown where I met Paul and Orlaith in person.

Paul Dermody Facebook click here

I continued to follow their social media afterwards and when Mindfully fit
Podcast was launched I listened in and really enjoyed the chats. I would highly recommend listening to this podcast. I often listen while I'm out for a walk or driving. Honestly it's become part of my relaxation routine. It has really changed my perspective on things.

Mindfully fit iTunes click here

So the six week programme was great fun. I wanted to concentrate on my technique. My goal for the six weeks was to improve my mind to muscle connection, activation, general efficiency while training.
We revived an ebook with links to the online series this contained full instructions with video guides and cues for each move.
There was also a full guide on how to calculate bmr and loads of info and help on counting and calculating macros.

Paul and Orlaith were both so kind and helpful and really couldn't do enough to help Me.
I sent videos regularly of my attempts to engage the correct muscle groups. They were both happy to offer advice and tips on how to get the most from each workout. Areas where I needed to improve etc etc
Im still trying to perfect the latt pulldown but I will get there.

The effects of glute activation

One thing I really loved about this plan was there was very little emphasis on weight, measurements, progress photos etc.
I think it really helped Me to relax and enjoy the journey.
I had worked with a fantastic online coach Georgia for over a year and I was almost ready to go it alone.
The six weeks with Paul and Orlaith was a great little transition Phase giving Me the freedom to make my own decisions and as Orlaith would say

Choose the food and choose the consequence

As most of You know I've been on this "Lifestyle project" of mine for a few years and I have lived and learned a lot.
While I was on the more strict regime of tracking progress every week I loved it and it was what I needed at the time. It instilled great habits into Me but those habits are second nature now. Although I still need to be very mindful and pay close attention to my emotional wellbeing. I no longer need to be so fearful of going backwards. I have a lot more confidence in My own ability to manage my lifestyle.

About four stone ago.

All in all I really enjoyed my time with Paul and Orlaith and I would highly reccomend their online plan.
I think I may even have to make a trip or two to Galway at some stage to do a few one to one training sessions. That latt pulldown machine is giving Me nightmares
LoL

Thanks everyone for reading and if You enjoyed this post give it a share.
Bye for now,
Love
Maria
Xx

P.S
Paul's snapchat is PaulDermody28
By the way this is not any kind of Advert. They have no idea I was writing this post. I just done it because knowing Paul and Orlaith has genuinely made my life better.

Hi Everyone 

Hope You are all well. This week I hit a huge milestone. I hit Four Stone weight loss.   My “lifestyle project” began back in February 2013. Just to give a small bit of background for anyone that doesn’t know. I have run my own business since October 2007. On opening my salon and putting all my time and energy into getting it off the ground despite the finiancial crises of 2008. I really didn’t look after myself at all. I stopped exercising and cooking healthy meals. I picked up some very poor habits. Using wine & junk food to relax, grabbing chicken fillet rolls from delis and frothy full fat cappuccinos. You can fill in the blanks yourselves, by the time 2013 rolled around I had acquired four stone of fat. 

I never hated myself when I was that big I wasn’t even that unhappy at the time but I didn’t feel like Myself. I just wasn’t Me I felt very lost and out of place in my own body if that makes sense. I joined Slimming world at the start of the year and it served Me well as a stepping stone and got Me on the right road. It’s funny I laugh now but I actually thought all I needed to lose was one stone when I first joined. At the end of that year We got engaged and the pressure was on for wedding dress shopping. I guess that’s what really pushed me to try and lose more. The fear of going up the aisle fat was enough to put the fear of God into Me. In 2014 I joined Motivation clinic in Castlebar. There I made Great progress and learned a lot about eating habits. I learned about Myself and why I had problems with self control. I learned how to relax using other methods and slowly I navigated my way out of those bad habits. I took time, a long time but I was changing slow and steady. 

2015 came and Our fabulous wedding. Unfortunately a few months later We got the news that my Mum was terminally Ill. It was a horrific time for us all. Very stressful with a lot of heartache. Those who have lived through grief know exactly what I’m talking about. It really was a terrible time and the months that followed her death in August were just awful. The depression, anxiety and sadness carried into 2016. I was a member of Unislim during that time and I really believe it helped Me to maintain my weight loss. At that point I couldn’t even think about making progress it wasn’t a priority. I managed to maintain throughout that time which is an achievement in itself. 

Joining the gym in 2016 was the best thing I ever done. It really helped Me emotionally through a very difficult time. At that point I felt so low and all I wanted was to feel better. I began an online group plan with Georgiasfitlife.com It was a beginners plan teaching ladies with no experience how to start lifting weights.  If You need help with Your personal goals drop Georgia an email. She has helped Me loads Im currently on my third personalised plan. I have made great progress over the past year.  I love going to the gym and I actually really look forward to it. I love putting on my headphones and switching off from the world. It’s therapy aswell as working towards my goals. 

Keeping up a healthy lifestyle is a lot more mental than physical. We really need to focus on our emotional wellbeing. Dealing with our actual problems and facing them head on instead of becoming obsessed with fat loss, hiit, refeeds, mealprep and lowfat low carb etc etc. The reality is that none of it even matters, nothing matters only the way that You feel inside. Making our own emotional wellbeing and feeling of self worth the number one priority is the first step in the war on fat. In my personal experience weight gain is only a symptom of deeper running emotional needs that have been stifled or ignored for too long. 

When I began to look after myself, I was able to tackle my bad habits one by one. I found ways to unwind that didn’t involve chomping down on junk food. Finding ways to find that “inner calm” was easier than I thought. A hot shower, new pajamas, fresh bedsheets, a roaring fire in Winter.  There are more pleasures in life than just food. Even though I am a total foodie but it’s all healthy stuff these days. Home cooked and yummy and all on my plan. 

And so it continues, it’s a lifelong project by Me for Me. I’m addicted and just love the feeling of progressing while enjoying myself and living the life I love. Eating good food, training for fun. It’s all good and I’m very happy. 

Thanks For reading my story and I hope You found it helpful. Please share it with anyone You think might like to read it. 

Love Maria 

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Hello Folks 

I’m back with a post today that might help some of You. I often get messages from Ladies asking for help after a big blowout. I thought this was appropriate for today. I’m just back from a fantastic hen weekend in Bristol. Three days and nights of drinking, eating, laughing etc etc. We had a fantastic time and that’s what life is all about. Making memories with good friends and having fun. I don’t feel one bit guilty for a second of it. I enjoyed every bite of food and every drink. We all have hens, weddings , parties etc that’s life and it’s there to be enjoyed.

However, it’s Monday now and time to refocus and get back to my healthy habits. Exhaustion and dehydration are making me feel sluggish and demotivated. Tackling these issues one at a time and ticking them off the list helps me. I don’t jump straight back into it the first day. I ease myself in with a “transition day ” first. This usually works for me. I think it’s important to get the body and the mind in sync first. Getting into the right headspace is just as important as food prep, workouts etc etc. If the mind is not right, the body won’t perform. 

I’ve put togeather a few of my top tips and tricks that I use to steer myself back to normality. I hope You enjoy them and find them helpful. Please share the link with anyone who might like this post. 

Thank You for reading 

Love 

Maria xxx

• Let go of the guilt, You had fun with Your besties. Move on enjoy looking at the photos and don’t worry about the indulgence. Life is for living. 
• Do a healthy food shop, Your body needs good nutrition ASAP to help recuperate. Plan a family meal like a roast chicken dinner or a beef casserole. Something hearty and warming is the kind of comfort food that will help bring You round. I know it’s tempting but junk food won’t help You at this stage. 

• Make enough food for tomorrow as well. Food prep sorted. Being organised will make You feel calm and in control. 
• Hydrate Hydrate Hydrate if You find it hard to drink water, try herbal teas or sparkling water with lime is very refreshing. 
• Get some fresh air, go for a walk If You are feeling too delicate for the gym. Put on those headphones and listen to some good music. A good blast of fresh air will clear Your head and help You to sleep. 
• Chill for the evening, watch a movie or read a book for the evening. There’s no point pushing Yourself too much on the first day. You will be much better at handling tomorrow if You get enough rest today. 
• Relax. A hot bath always helps me to destress after all the running and racing. Light a few candles and add some Epsom salts to the bath. A long soak before bed will send you off to a deep sleep. 
• Go back to Your plan tomorrow. You will feel calm and ready. Don’t deprive Yourself to make up for the weekend. Just carry on as normal with good nutrition and training. Eat well to fuel those workouts and You will be back on track in no time.