How do you make time to exercise?

21 Jan

That would be nice! Physically creating extra time in the day dedicated to working out.  I have found that the more you move, the more you want to move. Take for example, when I was a trainer. I moved about all day every day in the studio and WANTED to workout when I got home. Now that I work from the office, at a desk, and we have trainers, I find it tougher to put my trainers on at the end of the day. I’m more tired, cold, and all I want to do is curl up, it’s soooo bad! So I know your struggles, I really do. Add to that being pregnant, having a one year old, moving house and running a business, I can safely say I have empathy to all women who are very busy and put off working out.

But it’s not enough to just say you’re too busy and that’s it. Some of the busiest women in the world make time to work out and look fantastic. It’s all about prioritising and getting your life in order. If you don’t make time, there won’t be 2014

All I want to do during the day is work, I’m addicted, I can see that. I love it, I love helping women, I love seeing the look on a clients face when they can’t believe how far they have come. I LOVE IT.  All I want to do is empower women. The only thing that has changed between now and back when I used to be the trainer, is that I can now reach more people, with an amazing team behind me. To change from being a trainer, to running a team and aiming, always, to be the best, is tough, but really rewarding.

Every woman has the right to live her life feeling confident and after the billion consultations I have now had with women, it is clear to me that a lack of exercise erodes your confidence. It just does. Do you want to be confident? Workout. Do you feel bad about the way you look? Workout!  Every time a woman signs up with us, she changes within a month. You can see it. You can see it on her face! She is happier…and more confident! I love it, bring it on!!!


Today, I am going for a 3o minute jog at 4pm. FACT. I have to. I want to feel good.


Have a great day!

Stuck for time and need to workout?

14 Jan

Question from a reader, we get questions like this quite often. Time is always such a problem for women, as we take on so much all the time.

I hope you all are now recovered from Christmas and are stuck into an exercise program. Read below for some handy hints, we’re here to help so get your questions in or if you live in Galway, book in for a free consultation. All you have to do is fill out this form and we’ll get back to you within 24 hours:

In the wintertime, I really miss getting out for long walks in the evening. I’ve recently divorced my husband so getting out of the house is more difficult as it means I need to organise a babysitter. I am considering investing in an exercise machine and wonder is it wise to do so? Do you get the same benefits from using a machine indoors? And if so is there any machine you would recommend for a limited space?you can do it 2

Good on you, it’s great you’re adapting and figuring out ways to still get a workout in. I personally wouldn’t recommend any machines. You’d get a much better workout from a set of dumbbells, a skipping rope, a step and a mat. You could do resistance training and interval training. A combination of this for thirty minutes four or five times per week would get you in fantastic shape. Mix squats, lunges, press-ups with skipping and using the step. Jump up and down on the step as fast as you can for forty seconds, rest for ten, and repeat ten times. Do this with skipping also. Do four sets of 10 Press-ups, lunges and squats and this will boost your metabolism and optimise fat burning. Always make sure to spend five minutes on the warm up and cool down.


Jessica xx

Irregular eating habits- How to Stop!

7 Jan

We are all at fault from time to time, or some do it their whole lives and never stop, but irregular eating has become a real problem. We are so busy now, kids, careers, the house cleaning, working out, it has become tough to sit down and have three meals.

We train with women only so we get to hear all the time the struggles they are facing and this crops up all the time. Not having time to eat, then getting seriously hungry, then over eating to compensate. Eating on the road, in the car, on the bus. Starving yourself in the morning because you feel bad about the binge eating the night before…


Are you unhappy with how you feel land look? Have you lost the old you? Well why don’t you get it back? What’s actually stopping you? Do you want to be the best version of yourself or the one that feels bad all the time and is obsessed with their weight because they’re not exercising.

You need to take personal responsibility with this one. We’re all in the same boat, it may seem like it, but no one has it easier. Everyone finds it tough. You need to address the issues that’s stopping you from getting to your better self. You need to own this and accept its you that is stopping can do it 2


You can do this. Change is tough, very tough, change is scary, but the power is in your hands to make 2015 YOUR YEAR. Your friends will still love you. You’ll be healthy, trim, toned, feeling great and able to move on and stop obsessing.

You can do this xx


P.S Are you ready to take part in our 21 Day Kickstart program? If you’re a member of ours already, this is going to be free for you. Cooke

Be Inspired…always

17 Dec

I can 100% say I have had the most inspiring year of my life. It all started with me deciding to do a course on improving our business, with the goal of always striving to make it the best in Galway. I never knew the company I decided to go with would change my life. They have inspired my in ways I can never thank them enough for. IMG_0793

I look at things so differently now. The question for us at Inspire Fitness is always ‘How can we improve value? How can we  make that customer experience better?’  We have implemented some brilliant systems that have improved our client experience and client results so so much.
I’ve been introduced to some of the most inspiring leaders in my industry, and you know what? They’re nice! Really decent down to earth guys who believe in growing a business always authentically, and with your clients experience being the most important thing that counts!

I’ve learnt more this year than I ever could have dreamed and I’m so IMG_0805happy to have found a group of people that share my core values and belief systems.

So let’s make it happen for you in 2015 if it didn’t this year…Who knows where it will take you? What course would you like to do? You never know what will happen if you do.


Here’s to a great end of year, here’s to being true to yourself, and kind to others.


The Inspire Fitness Ethos

(The heart of the business)

Core Values:

  • Sincerity

  • Honesty & Integrity

  • To empower women, to promote self-belief and confidence

  • To Inspire & Motivate.

  • Over Deliver

Mission Statement:

To provide strong & consistent leadership, to inspire and motivate women to improve every aspect of their lives through fitness and health


Jessica xx



Top Tips To Lose Weight!

10 Dec


Grazing between meals used to be on the weight-loss hit list. But nutritionists now know that it’s better to satisfy a craving with healthy grub than ignore it and risk a junk-food binge later. The best picks are filling, protein-packed snacks, such as  a tablespoon of peanut butter on a piece of fruit, or a small handful of nuts.nice body


Dining while viewing can make you take in 40 percent more calories than usual, reports a new study. And texting, driving, or any other distracting activity during a meal can also result in your eating too much. Instead, make each meal something you put on a plate and sit down to, even if you’re eating solo.

3. GET MEASURED1247163004b2Q327

If your measurements increase several days in a row, it’s a red flag letting you know you need to cut back a little or beef up your workouts slightly.


Doing 5 minutes each of push-ups, lunges, and squats (in 30-second intervals) will help build and maintain muscle mass. The more muscle you have, the higher your metabolism will be, so you’ll burn more calories as you go about your day.


Next time your mind gets stuck on a certain food, call a friend and redirect your brain by asking how her day’s going. Research shows that cravings only last about 5 minutes, so by the time you hang up, the urge to devour junk will have subsided.


An a.m. meal made up mostly of carbs and protein with some fat keeps blood-sugar levels steady and hunger pangs away so you’re not susceptible to pigging out come lunch, studies show. Opt for something satisfying for your stomach and taste buds — like egg whites and turkey bacon with whole-wheat toast.


One innocent-looking margarita or cosmopolitan can rack up hundreds of calories that do nothing to quench your appetite. Treat yourself just on the weekends and cut back somewhere else or stick to a glass of wine, light beer, or vodka and soda — three drinks that each have about 100 calories per serving.


Fruit has no fat and is mostly water, so it’ll fill you up while leaving less room on your plate (and in your stomach) for high-cal fare. Don’t freak about fruit’s carb count — we’re talking the good kind of carbohydrates that contain lots of healthy fiber.


Getting to bed just 30 minutes earlier and waking up 30 minutes later than you normally do can help you make better food choices, researchers report. Also, when you’re well-rested, you’re less prone to snacking out of fatigue or stress.


When you feel your willpower breaking, conjure up a mental picture of yourself when you looked and felt slim. The visual motivation keeps you focused on your goal weight and reminds you that it is attainable, since you’ve achieved it before.

Have a great day peeps!



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