Ryan | Nutrition Coach

A former client just sent me the pic below and as a coach, this is why I do what I do. Shortly after Leanne got married she became pregnant and had a beautiful baby boy. The pic on the left is 10 days after giving birth, after putting on over 10kg during the pregnancy. The pic on the right is this weekend - less than 11 months later. Leanne applied all the same principles and techniques she learned during our time working together and is now back to her pre baby weight and couldn’t be happier!

@CarlowWeather Is there significant difference in the criteria for orange and yellow warnings in the UK vs Ireland? We saw it with the flooding in Carlingford and Ravensdale this time last year when Louth only had a yellow warning but Armagh & Down had amber with flood warnings.

The UK Met Office have issued Amber or Orange as we call it warnings for Northern Ireland for Saturday now. We still await Met Éireann warnings.

A friendly reminder for the day that’s in it

Staying on track with your diet when you have a busy schedule is next to impossible. You have 100 other things taking your time and attention - you just don’t have a lot of time to give to preparing meals in advance. But there’s a way you can work smarter rather than harder - prep your meals while you’re prepping meals. You’re already making time from breakfast, lunch and dinner. So just cook more while you’re at it. Cook a double portion for dinner - plate half and put half in the fridge. Eat one portion now for dinner and you have lunch ready to go for tomorrow - it takes you no extra time to prepare and helps keep you on track the next day. Next week I’m kicking off my free Health Transformation Challenge - over the course of 5 days I will show you how to build a healthier, more balanced diet and lifestyle so that you can lose weight, improve your energy and lower your stress without sacrificing your social life or favourite foods. The challenge is free, if you want to grab your spot in the group just comment “5 Days” and I will send you all the info!

The real “secret” to fat loss is being able to stick to your diet long enough to actually see results. The more balanced and sustainable your diet is - the longer you’ll stick with it. That means your diet shouldn’t be too strict and should include foods you love eating - yes that includes pizza, wine, beer and chocolate. There is no reason why you can’t have those in your diet and still see results. Next week I’m kicking off my free Health Transformation Challenge - over the course of 5 days I will show you how to build a healthier, more balanced diet and lifestyle so that you can lose weight, improve your energy and lower your stress without sacrificing your social life or favourite foods. The challenge is free, if you want to grab your spot in the group just comment “5 Days” and I will send you all the info!

Let’s make 2024 the year we leave food swaps behind! There is nothing more frustrating than seeing someone come up with a recipe that “tastes just like the real thing”. It doesn’t, it never will. Stop depriving yourself of foods you love and learn to have a more balanced diet.

Weight loss isn't about eating as little as possible. If you want to lose weight, focus on eating AS MUCH AS YOU CAN while staying within your calorie limit.

Take a 15-20 minute walk and watch your energy go up and mood improve. Walking is one of the most underrated health tools you have - use it more.

Stop saying you'll start in the New Year. If you really wanted it, you'd start now. If you wait until January, 2024 will be just another year where you don't get the results you deserve.

Never underestimate the power of keeping your head down, your mouth shut and working on your goals. When your time and energy are spent on other people, your own progress falls behind - and it shows.

When things get tough, don't give up on your plan. Adjust it.

Low carb diets work for fat loss. Low fat diets work for fat loss. Not because carbs or fat are bad - because you're removing calories from your diet. Do whatever works for you.

Feeling hungry? Drink a glass of water. Our bodies are terrible at telling the difference between hunger and thirst. If you get hungry within 20 minutes - eat something.

Giving up on your diet after one mistake is like slashing your 3 other tyres when you get a flat. If you make a mistake, learn from it and move on.

If you struggle to stick with your diet, try this.... Plan your meals in advance. Knowing what's on the menu means you don't have to think about it and are less likely to go off plan.

Do you want to make your meals seem bigger? Eat from a smaller plate. We eat with our eyes - if the plate looks full you will feel more satisfied after finishing it.

Fat Loss Pro Tip: Put your fork down between bites. Take time to enjoy your food and pay attention to your hunger levels. Don't eat past the point of feeling full!

Upgrade your snack game: Aim to include protein and fibre in all of your snacks. They keep you full and help you burn more calories.

Quality sleep is a game changer for weight loss. Aim for 7-9 hours of sleep each night and you'll have more energy, enjoy a better overall mood and you'll snack less!

People on the internet love to tell you that carbs are causing your problems. They hate to tell you that they are essential for your health and brain function. Eat carbs!