10 February 2018 , Posted by Jay Geraghty

Week 5 LBL – Back on track

Week 5 So after last week only losing 0.4lbs, it was time to make my first change. To get things moving again, I dropped 80 calories per day out of my diet and added 2 15 minute cardio sessions and low and behold, I was down 2lb this morning :-). Pretty simple aye.. The funny […]

Read more...

3 February 2018 , Posted by Jay Geraghty

Week 4 LBL – Man Down Injured

Week 4 So, week 4 started of quite well. Wen’t to the gym Saturday morning as per (last week I’d been stalking some Insta Yoga style stretch experts) but thought i’d give my body a good stretch before I jumped on the Watt Bike. I had all my saved instagram videos saved in a Yoga […]

Read more...

18 September 2016 , Posted by Jay Geraghty

How to use Coffee when Intermittent Fasting

The reality is… Black coffee is one of the healthiest beverages on the planet. The research is 100% clear on this!

Read more...

24 May 2016 , Posted by Jay Geraghty

Intermittent Fasting Guide

What is Intermittent Fasting Intermittent fasting isn’t eating less food, all Intermittent Fasting is, is eating in a timed window. This is then followed by a fasting period. Everyone fasts already when they sleep. Say you go to bed at 11pm and get up at 8am, you’ve fasted for 9hrs.

Read more...

24 August 2016 , Posted by Jay Geraghty

Top 5 Healthy Protein Desserts to Make and Bake with Whey

Whey protein is highly versatile cooking ingredient. We all know that excitement when we get that new protein order delivered, that rush to tear it open and make a shake. Well it doesn’t end there with whey. All you need is a few basic ingredients, including whey and the world is your oyster. These recipes […]

Read more...

21 August 2016 , Posted by Jay Geraghty

The 5 Best Nutrition Hacks to get Lean and Toned fast

When it comes to getting lean and toned, there are a few basics that are a must. After that it’s all about how you can make the smallest tweaks to have the biggest impact… These are what I like to call hacks and are backed, tried and tested and proven by science. So here goes….

Read more...

15 July 2016 , Posted by Jay Geraghty

Master the weekends

The weekends are where 99% of people will fall down on their diets and then wonder why they’re not changing weeks into a plan, why they’re still looking the same in the mirror only to give up thinking this isn’t working. So i’m going to explain to you why it’s always the weekends that trip […]

Read more...

10 June 2016 , Posted by Jay Geraghty

5 REASONS TO SMASH HIIT WORKOUTS THIS WEEK

HIIT (High Intensity Interval Training), is without a shadow of a doubt my favourite workout when it comes to melting body fat, why, because it’s proven countless times that it’s most effective training method for burning fat. It takes no time at all and can be done anywhere.

Read more...

25 April 2016 , Posted by Jay Geraghty

IT’S EASY!! Meal Prepping is a lot easier than you think

Meal preparation is where its at for success in smashing your fitness goals. Having your food to hand when you need it, is 100% the sure fire way to ensure you’re always on the money and burning fat for fun day in and day out.

Read more...

30 June 2016 , Posted by Jay Geraghty

A BIT ABOUT PROTEIN & PROTEIN POWDERS

Protein is a vital nutrient for our bodies, it is an essential food group that we do not want to under consume. It will help us preserve muscle, maintain strength, regulate blood sugar levels and keep you feeling fuller for longer between meals.

Read more...

3 May 2016 , Posted by Jay Geraghty

SIMPLE!! Hydrate and get Lean

Just to make it 100% clear, a hydrated body will burn fat at a far higher rate compared to being dehydrated by an absolute country mile. Water is one of the most abundant substances in the body and makes up approximately 70% of our bodies, as well as that, most of the food we eat […]

Read more...

18 April 2016 , Posted by Jay Geraghty

FACTS!!! Alcohol & Getting Lean

Here are the facts on the Matter: It’s important to understand, that there is no way the human body can store ethanol (alcohol calories) as fat. That said, the body still needs to burn off the alcohol calories consumed, and will do so first, before it begins to start on any of the food you […]

Read more...

27 May 2016 , Posted by Jay Geraghty

INTERMITTENT FASTING 101

Here is some information on intermittent fasting, how it helps increase the effects of fat loss when in a calorie deficit.

Read more...

18 January 2016 , Posted by Jay Geraghty

5 SIMPLE STEPS TO MEAL PREPPING LIKE A BOSS

PREPPING SKILLS When it comes to getting lean and burning fat like an absolute machine, being organised and consistent in the kitchen is the only sure fire way to smash your goals and getting that body you want.

Read more...

4 June 2016 , Posted by Jay Geraghty

5 TIPS WHICH WILL 100% GUARANTEE YOU GETTING INTO SHAPE

Regardless of the time of year, following these 5 points will 100% guarantee you’re healthier, leaner, fitter and stronger and will keep you that way….

Read more...

15 June 2016 , Posted by Jay Geraghty

DO CARBS MAKE YOU FAT?

Carbohydrates, the very word that sends a shudder down the spines of many people when trying to get into shape. With all the mumbo jumbo out there leading people to believe they need to avoid carbs if they want to burn fat, when in reality it’s just not true. Here’s why…..

Read more...

3 May 2016 , Posted by Jay Geraghty

MUST READ!! Scales?? #DingDingDing #Theylyin

The scales!!!! There is no bigger motivation or mood killer than the scales. The scales can either make your day or break your day within 2 seconds and most often than not leave you feeling disappointed, as the number staring back at you is not what you wanted to see.

Read more...

4 June 2016 , Posted by Jay Geraghty

EATING HEALTHY, SMASHING YOUR WORKOUTS & STILL NOT GETTING INTO SHAPE? WHY

You seem to be doing everything right, you’re eating healthy meals, you’re smashing your workouts and still not getting into shape… Well here’s why WATCH HERE!

Read more...

10 May 2016 , Posted by Jay Geraghty

MUST READ!! Why Diets haven’t Worked for You?

Now, regardless of what you’ve overheard in the gym, or what a friend has told you, your nutrition is by far the most important element when it comes to getting lean and in shape. 99% of diets people try, will fail simply because you cannot sustain it for a long enough period of time to […]

Read more...

28 April 2016 , Posted by Jay Geraghty

CONFUSED!! 6 meals a day at set times to get lean?

Does it even matter if you eat every 3, 4, or 5 hours in order to get lean? There is so much information out there that marketing and fitness publications share, telling you, you need to eat every 3 hours to get lean or you must eat within 30 minutes to 1hr after your workout, […]

Read more...

22 April 2016 , Posted by Jay Geraghty

READ THIS!!! Is getting in shape this simple?

Fat loss is summed up in 1 sentence so easily. “You need to consistently remain in a calorie deficit (consuming less energy than your body needs) over a period time in order to lose fat”

Read more...

21 January 2016 , Posted by Jay Geraghty

Not seeing results… 8 Reasons why

Losing body fat isn’t rocket science, it’s pretty straight forward body mathematics. Eat less you lose weight, eat more you gain weight, right? Well, this is pretty much correct, but the one thing so many people forget to work out when starting a fat loss journey is actually working out their starting point, learning where […]

Read more...

26 November 2015 , Posted by Jay Geraghty

Diet or Lifestyle…..

The word DIET…. It sends a cold shiver down the spines of most people. Hunger, restriction, tiredness, no social life etc are but a few of the instant thoughts and emotions people associate when the word diet is mentioned. I hate the word diet. For me, telling someone they are on a diet instantly puts […]

Read more...

25 November 2015 , Posted by Jay Geraghty

Why Eating low Calorie doesn’t work long term

Eat Less, exercise more gets you in shape right? Not always!! You will have heard It time and time again, oh you just need to eat less or you need to exercise more. For me, the two go hand in hand but what’s more important is that more often than not, people go to low […]

Read more...