It’s a big occasion in Portarlington this weekend for their Green Balloon Event where they’re promoting local shopping in the town with a range of special offers and a lot of great prizes to win. Any business with a green balloon is participating and a lot of great entertainment in the town for young and old alike. Lyle Goodwin from Lyles Shoes, Marie Geraghty from the Card and Party Shop and Mary Miller from Fifty Seven Boutique welcomed Cathaoirleach Padraig Fleming and Kildare South TD Fiona O’Loughlin to the town on Friday. Events continue all day today #laois#Portarlington#shoplocal#localbusiness#greenballoon#instalaois#laoistoday#lifeinlaois
Are you fuelling your body for your goals? 🥗🥗🥗🥗
I recently had a chat with another coach about the complexities of nutrition from a learning perspective but in reality, nutrition couldn't be much simpler. Get your energy balance right, and you should meet your goals. 🙏🙏🙏🙏
Now I know there are other issues that can affect people's response to food and for those people, the simplicity of it may not be that simple. But for others, and most people, taking in the same amount of calories as you expend will result in maintaining your weight while being above or below your expenditure will result in weight gain or weight loss respectively. Simple right?
The first thing you need to look at is your total energy expenditure, there are a load of ways of finding this online, a simple way is to check out our free macro calculator on our website. Once you have that and have included your activity levels, if you do it on our website, you will see your energy requirements for maintenance, weight loss or weight gain.
My own suggestion for someone who wants to lose body fat while doing resistance training is to aim to be just around their maintenance calories on their training days to ensure sufficient recovery while aiming for a slight deficit of 300-500 calories on on training days. 🏋️♀️🏋️♀️🏋️♀️🏋️♀️
If your aim is to gain weight, it is suggested to add approximately 300-500 calories to your maintenance energy requirements and combine this with resistance training.
Whatever scenario you find yourself in, a few guidelines to reach your goals are:
• get adequate protein (2 grams per kg of body weight)
• control your portions and try to eat regularly • don't deprive yourself and meal plan at least if you can't meal prep • be consistent 🥅🥅🥅🥅
The bottom line is nutrition can be as complicated or as simple as you make it but if you are unsure of anything, ask any of our coaches here at PFP
Looking forward to doing Cullahill Mountain #guidedtour with Vincent this Sunday at 2pm Meeting at The community centre in Cullahill village Wear comfortable shoes Adm €5 Kids Free #familyfun#laois#Somethingtodo