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The Best Exercise For Weight Loss

3 Common Mistakes When Trying To Lose Weight

MY Top 10 Healthy Foods

Eat Breakfast, Lose Weight

Stay Healthy This Winter

Workout Supplementation

5 Weight Loss Tips For 2018

How To Get The Most From Your Training Programme

High Intensity Interval Training

Beginners Guide to Running

Confused About Carbs?

Fat, The Good and The Bad

Calories And Weight Loss

Protein And Weight Loss

Log Your Food To Lose Weight

Post Workout Protein

Foam Rolling For The Shoulder

Health News: Study suggests we need to eat more fat.

The Benefits Of Using A Training Log.

The Motivation Myth

Do You Keep Gaining Weight?

Weight Loss and Eating Out.

Snacks vs Treats, Know The Difference

Damage Control At Christmas.

Fat Free & Low Fat Yoghurts

Chronicles of A Trainer: Chickpeas & Weekends of Doom.

Shoulder Pain & Overhead Pressing

Chronicles of a Trainer:

Good To Know: Oats

Sticking To Your 2020 Vision

Update: Covid-19

Virtual Sit Down with Eoin Lacey

Benefits of Creatine Supplementation

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Weight Loss Testimonials

Physical Therapy Testimonials

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Healthy Recipes

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Stay Healthy This Winter

How to avoid the Winter Blues

With Winter just around the corner I'd like to share with you a few tips on how to fend off those coughs, colds and flus.

1. Eat Well

This is top of the list for a reason. You cannot maintain health with a poor diet.
Keep sugar and wheat intake to a minimum and try to minimise the amount of heavy drinking sessions per month. Why? Because large amounts of these foods suppress the immune system and leave you vulnerable to catching that "winter bug".
Vegetables are known as cleansing foods so make sure to eat plenty of greens and don't be afraid of having a homemade vegetable juice to up your intake of vitamins.


2. Keep active

Make sure to stay active throughout the winter. We all know that the weather can be pretty horrendous but lets not use that as an excuse not to exercise. If you don't feel up to braving the cold, wet and windy weather then try one of the many alternatives; go to the gym, attend a class, get a personal trainer, go boxing, try a martial art etc.


3. Supplement Smart

Supplementation is very important, especially when combined with a good diet and exercise plan. To help keep me healthy throughout the winter I like to supplement with probiotics, a multivitamin, vitamin C and a cod liver oil Vitamin D blend.
Probiotics increase the numbers of beneficial bacteria in the gut, multivitamins with additional Vitamin C for a boost of powerful vitamins and antioxidants, cod liver oil is a great source of omega 3, a fatty acid that acts as a great antiimflammatory, and Vitamin D helps activate our immune defenses.


4. Sleep

Insufficient sleep depresses the immune system, opening the door to colds, upper-respiratory infections, and other nagging ills. Whatever amount of sleep you need to feel refreshed, generally anything between 7 to 9 hours, make sure you get it!
Also consider your caffeine intake, and don’t let it keep you from getting a good night’s sleep.


5. Vitamin D

The majority of adults in Ireland are deficient in Vitamin D(sunshine vitamin), especially throughout the winter months.

Good dietary sources include good old fashioned cod liver oil, grassfed beef liver, egg yolks from pasture-raised chickens, and fatty fish like salmon.

However the best way to up your D intake is to catch some rays. So, if you're in a position to do so try and schedule a sunny break away throughout the darkest months. You'll come home refreshed, reenergized and benefit from a stronger immune system.


*Seek the advice of a medical professional before you decide to take any supplements.

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STR3NGTH Sessions

Small group training for women looking to lose weight and tone up.

Nutritional Management

At Ciarán Foy Personal Training we believe that a diet is only successful if the results achieved are longterm.

One to One Weight Loss: Men

Lose the belly and increase muscle definition with our specialised weight loss programmes.

One to One Weight Loss: Women

We specialise in successful weight loss programmes, ensuring that every facet of your health and wellbeing is nurtured.

Active Release Techniques

ART® is a patented soft tissue treatment that allows the practitioner to locate and break up scar tissue following injury.

Orthopaedic Sports Massage

Anybody who partakes in physical actvity can encounter soreness and injury, making this form of massage beneficial for everyone.