Bespoke Coaching

Bespoke Coaching Specialise in nutrition, exercise and lifestyle coaching working with a range of clients goals from

May summed up.1️⃣ With temperatures rising. Hydration/carb slushies were on the menu to help keep core temperature cool ...
01/06/2026

May summed up.
1️⃣ With temperatures rising. Hydration/carb slushies were on the menu to help keep core temperature cool whilst also bringing a bit of novelty to our fueling & hydration set up.
2️⃣ Baking = Start of the carb load...
3️⃣ Red cards..
4️⃣ Box Jumps
5️⃣ Rehab progressing nicely as we work on some running mechanics.

6️⃣ A 5 year olds All-Ireland..
7️⃣ God help us if he keeps this free taking routine going ⌚️
8️⃣ How sunny sesson started and how it's going...

Using a ‘food first’ approach should always be the preferred strategy to support health and performance goals but there ...
28/05/2026

Using a ‘food first’ approach should always be the preferred strategy to support health and performance goals but there are some situations where having a food only approach may not be practical or even be detrimental to health and performance.
This is where the use of supplements can come into play and swipe across to see certain scenarios where supplements may be needed over a food only approach.

The more I speak to athletes, coaches or parents of athletes. The more I realise there’s a huge problem!This problem is ...
26/05/2026

The more I speak to athletes, coaches or parents of athletes. The more I realise there’s a huge problem!
This problem is that a lot of the nutrition advice that athletes and the stakeholders around them are being exposed to isn’t designed for athletes. It’s designed for the general public.
This is resulting in athletes showing up to training and events under-fueled which is affecting performance and even well-being.
An athlete fueling for performance and recovery has completely different needs that of someone trying to ‘eat clean’ or ‘lose weight for health benefits.

Swipe across to see 5 common nutrition messages that can be damaging for athletes and what the correct message should be for athletes..

It’s just a few weeks to the and runners are putting the finishing touches to their preparations.For something that ha...
18/05/2026

It’s just a few weeks to the and runners are putting the finishing touches to their preparations.
For something that has such a big influence on performance. Nutrition can still be a afterthought to a lot of runners but swipe across to see what I get my runners to implement to hit those PB’s.
Note: Always trial your race day set up first in a training session or less important race to ensure it suits your individual needs.

Under-fueling is becoming more and more common not just for athletes but also for active individuals due to a number of ...
14/05/2026

Under-fueling is becoming more and more common not just for athletes but also for active individuals due to a number of reasons such as lack of education on proper nutrition, constant dieting due to society pressures and fear of eating more for actual energy demands due to fear of gaining weight to name a few.
First we look at acute signs you are under-fueling.
🪫Fatigue during training.
🪫Reduced performance.
🪫Poor recovery from training.
🪫Poor concentration.
🪫High levels of hunger.
Now improving fueling can sometimes be a simply fix of increasing overall food intake in both quality & quantity but in some situations it may be much deeper and develop into RED-S (Relative Energy In Sport) where one or more of amenorrhea, reduced bone density, cardiovascular, hormonal, growth & development, metabolic, digestive function, sleep, immune function, injury and psychological issues can be present.
Now if you feel from reading the above you are under-fueling. First step is increasing calories through increasing portions and/or adding more snacks/meals. However if you feel your symptoms are more serious and ongoing then it’s time to reach out to a professional.
It’s not normal to feel constantly fatigued, get frequently sick or lose your menstrual cycle if active. Start getting to know your body and monitor daily energy, performance in training, recovery and hunger and take the corrective action before it gets more serious.
Any questions don’t hesitate to drop a DM.

When athletes get injured. Poor programming, over-training or lack of recovery are often blamed but one factor that can ...
11/05/2026

When athletes get injured. Poor programming, over-training or lack of recovery are often blamed but one factor that can have such a influence but is never mentioned. Is poor nutrition.
Swipe across to see how poor nutrition can increase your risk of injury and most importantly, how you can prevent it happening.

Part 3 of our posts on hydration around exercise focuses on rehydration after exercise.Rehydration is an important part ...
07/05/2026

Part 3 of our posts on hydration around exercise focuses on rehydration after exercise.
Rehydration is an important part of the recovery process from exercise.
Swipe across to see how to rehydrate properly after exercise.

Part 2 of our posts on hydration around exercise focuses on maintaining adequate hydration levels during exercise.Greate...
06/05/2026

Part 2 of our posts on hydration around exercise focuses on maintaining adequate hydration levels during exercise.
Greater than 2% body weight losses from sweat during exercise has been found to negatively impact exercise performance.
Swipe across to see how you can easily calculate your sweat loss and sweat rate during exercise so you can adjust your fluid habits whilst training in order to keep hydrated and keep performing.

April summed up.1️⃣ More marshmallows = more carb = more fuel.2️⃣ Recovery packs to help tissue repair with the addition...
01/05/2026

April summed up.
1️⃣ More marshmallows = more carb = more fuel.
2️⃣ Recovery packs to help tissue repair with the addition of some bits to combat oxidative stress & inflammation in order to recover as quickly as possible now that championship has started.
3️⃣ Presented to over 150 parents and players in the Cork academy on high performance habits because without habits and behaviors. The science is just words.
4️⃣ Got a insight into the English FA's performance nutrition set up.
5️⃣ We have a coach in the making.
6️⃣ And now she is part of our alley sessions😅
7️⃣ I'm getting a big kick out of giving a hand with under 7's. Something that stood out the last month was whilst we don't actively seek competition with them. They go after it themselves. Some people will say competition at that age is a negative but I would argue some competition especially when it's driven by themselves can be healthy for kids as it fosters resilience, motivation, and teamwork. This is what I've seen the last month and most importantly no tears...
8️⃣ ❤️

So many athletes train hard but don’t see the progress they want and the area that holds them back is their nutrition.Ev...
28/04/2026

So many athletes train hard but don’t see the progress they want and the area that holds them back is their nutrition.
Even with the best training program and it’s application towards it. Poor nutrition choices will leave you stuck in a cycle of hard work but no reward except frustration…
Swipe across to see 5 of the most common nutrition mistakes I see athletes make.

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