theirishpt

I'm working on new content at the moment so here's some Buddy spam to keep you going 🐶💚

Happy Friday all 😎

Happy 🇮🇪☘️
La Fhéile Pàdraig Sona Duit.
Wishing you all a happy and healthy one.

Rip the Dips 🔥

A versatile exercise that also helps to build your core strength 💪

Hi all,

I have a favour to ask.

I have been selected by an amazing charity Miscarriage Association]] , a charity very close to my heart, to represent them in the 2022 London Marathon in October🏃

It will be my first ever Marathon but one that I will relish knowing the awareness and funds that I will be raising for such a great foundation.

It's estimated that 1 in 4 pregnancies ends in miscarriage and the Miscarriage Association]] provide much needed support, care and information for anyone affected by miscarriage.

If you could please be so kind to sponsor me and/or share the word about Miscarriage Association]] & my sponsorship efforts I would be very appreciative.

The link is in my bio where you can donate and read a little bit more about the charity and why I wanted to represent them.

Thank you.

Conor 💙

So if you're struggling with your weight and have started a new fitness regime to try to combat this please know that you Must be in a calorie deficit in order to start seeing the desired results.

1) You're Not in a Calorie Defecit ❌

A calorie defecit is the only way you will start to drop the weight!

Not running, cutting carbs or any other fad diet that someone is peddling to you.

2) You Think That You're in a Calorie Defecit but Are Not Tracking Properly ❌

This does not mean you have to track every last calorie but its more about being aware of what you eat (sauces, sugar in tea/coffee), portion control etc.

This lack of understanding can cause you think you're in a deficit but in reality you're not and won't lose the weight.

3) You're in a Calorie Defecit until the Weekend Hits ❌

This one really sets a lot of people back, you are doing great and tracking Monday to Friday afternoon.

Then you have a "cheat meal" for lunch as "you've been good all week".....Then you go out for post work Friday drinks, followed by a poor food choice on the way home.
Saturday hits and you convince yourself you've been good all week and make poor food choices again.
Sunday rolls around and you think I may as well eat as I like and not track as I've been good all week 🤦

You can enjoy yourself at the weekend but you need to be aware of your food choices and track these so you're not undoing all of your progress.

Tracking should not be used forever, it's merely a tool that can help understand our choices and make better decisions in our lifestyle going forward.

Save this as a reminder ✅
Share it with someone who you think may find it useful ✅

Here are my top diet tips for you in January......

Avoid the bu****it fad diets, they don't work!

Make some small changes to your existing diet that are sustainable while still enjoying the foods you love ✅

Do this on top of moving more & drinking more water and you'll be on to a wedding winner 💪

Happy New Year 💚

Merry Christmas to you and yours from Buddy the (Elf) Beagle & I 💚🎁🎅🥂

Don't wait until January!

I'm sure a lot you may be planning on waiting until January to kick start your fitness journey but my advice to you would be to not wait, make a start now.

There's a whole month to go until January, you will have upcoming Christmas parties, nights out and not to mention the big meals we'll be having over the Christmas period.

By no means am I saying to not enjoy yourself, as you definitely should but my advice is to not wait until January when you'll be making the fitness journey so much more difficult than it needs to be.

Why not make a start now, get moving, do some classes (there's so much free content on YouTube), start walking more (aim for up to 10k a day), try 15 minutes of exercise twice a week! Just do something so you're giving yourself a fighting chance of success and are already way ahead of where you could've been come January.

Trust me, you'll thank yourself for not waiting and making an early start 🙌

My tips for fat loss

If you're struggling for inspiration, motivation or just don't know where to start then hopefully these tips will help you out.

Save these for later ✅

1️⃣ Be in a calorie deficit
2️⃣ Eat more protein & veggies
3️⃣ Don't eliminate foods that you love
4️⃣ Aim to lift weights 3-4 times a week
5️⃣ Aim to get 10k or more steps a day
6️⃣ Aim for 8 hours of sleep a night
7️⃣ Aim to be 80% consistent
8️⃣ Don't give up

If you've got any questions or struggles feel free to reach out, I'm happy to help.

Delicious oats 😋

✅ Pre + post exercise
✅ Carb + protein + fibre + antioxidant

Save this one for later.

You can cook the oats in a pot or the microwave, whatever you prefer.

For me I like to cook them in a pot.

Add oats with almond milk to a pot and cook for 5/7 minutes

Once cooked add to a bowl, top with blueberries, granola, a spoonful of peanut butter and a squeeze of natural honey.

It will fuel you up for the day and help you refuel after a workout.

Enjoy

Things I wish I knew when I started training

1️⃣Hours of cardio will not give you the body you want
2️⃣Training 7 days a week plus cardio will cause you more damage than good
3️⃣Rest days are key
4️⃣Eat & enjoy more food, don't be afraid of it
5️⃣Not to compare myself with other's
6️⃣Be on a calorie surplus when trying to build muscle

I hope this helps 💪