Its been a while since we posted here. This is just a quick re-post from our Coach Sophie Kavanagh on Motivation


I often get asked how I stay motivated and what I do to keep focused. The first thing I ask people is what is your goal? if there is no goal in mind and we are constantly winging it, how do we know when to push and when to back off? A
After that I ask, have you made the DECISION to make that goal? as a decision is not merely a wish or desire it is something that cuts off all other paths of eventuality, if you decided then you must follow through then there is no alternative.

‘If you cant you must’ this saying has always rung deep with me. It is in our human nature to want to excel , so when we are faced with a situation that feels like we are some what out of control i.e. wanting to tuck in to the chocolate brownie but trying to resist, not wanting to lift a weight that we are certain is to heavy or being forced to do something in life that I am not comfortable with, I tell myself that my boundaries and self control are endless, that I should always strive for the can and don’t settle for the cant, and if I reach 90% then it would be a hell of a lot better then not striving at all!

Here are my top do’s and don’ts for staying motivated

A clear cut plan: know your game plan, if you keep yourself accountable each day to whether that be your training programme, food plan or personal performance plan then it is much easier to stay on course. If I have a big goal in mind I like to brainstorm my plan of action, then tick the box day by day and see my progress accumulate

Seek support: This could be the most critical part to your success, surrounding yourself with people that will help and support you. Negative energy can be poisonous especially on days that motivation and vision is lacking. So if it is expertise, motivation or just a shoulder to lean on make sure that the energy is positive.

Pain vs Pleasure: Is the pleasure of tucking into a pizza and pint of Ben and Jerry’s worth the PAIN of destroying your hard work on changing you health, performance or just feeling confident in your own skin? Sometimes when I am struggling on making a positive choice or even just procrastinating with getting my ass to the gym I weigh up what you might call the ‘pain to pleasure ratio’ and 9 times out of 10 it is always the positive action that will result in Pleasure in the long run.

Smell the roses: If you are taking on a new goal or wanting to make some lasting changes, take time to appreciate the positives in your new habits! If you are miserable with your plan how are you going to keep this going long term? If you are making changes for the better you have to understand that sometimes old habits die hard, so you have to learn to love your new habits and understand that every positive action you take is contributing to your bigger picture.

Sophie Kavanagh


-Warm up and stretch accordingly.

a1)Static lunge x 10 either side use 2.5 kg wieghts in either hand
a2)single arm dumbel shoulder press x 20 either arm
a3) Skip 100 single unders rest 60 sec then repeat x 4 rds

side plank 3 x 30 sec either side

Training Mon 28/4

– Complete 4 rds of this circuit
a1) 20 squats rest 10 sec
a2) 24 walking lunges r 10 sec
a3) 30 Mountain climbers r 2 min then repeat a1-a2-a3 x 4 rds

3 rds of 500 Metre row/ run 2 min rest.

Well done to No 17 Trainer/Athlete Amy Laffan on her 1st place finish this weekend in A weightlifting competition in Cork. Sorry we couldn’t be there to support Amy!


Today is a rest day! Lots of my clients travel frequently. There is always some form of training you can do, I personally never travel without a skipping rope.

Try this wrokout
50 double unders,
swim 40 metres ( approx)
50 Down and ups
50 aisquats
50 Double unders.