Raising my vibration with Intentions

The way you spend the first hour of your day is said to set the tone for how the rest of your day will go. I am a very big believer in this and that is why i spend the first part of my day trying to raise my vibration, clear my thoughts and set daily intentions.

Over my next few posts i’m going to tell you some great quick and easy ways to raise your vibration first thing in the morning, to help you get the most from your day.


The first thing i do when i wake up every morning as soon as i open my eyes is to set my intentions for the day. It really does something special to your focus and your motivation to set yourself daily goals and expectations from yourself, and by saying it out loud to yourself first thing when you wake up you are CREATING your day with your words and your thoughts. It doesn’t have to be anything long winded or massive, something nice and simple. Even a few positive affirmations will do. Here is an example of mine –

Today my intention is… i want to be happy, i want to be positive, i want to be healthy, i want to be safe, i want to be productive, i want to be motivated, i want to be disciplined, i want to be focused, i want to succeed in anything i focus on, i want to make good choices, i want to be energetic, i want to live from my heart, i want to be compassionate towards others and be helpful in any way that i can, i want to create and see opportunities that benefit me, and i want to have the courage to take these opportunities so i can grow and be successful.

Those are just my intentions, but it doesn’t have to be like that you can have some more goal specific intentions such as… today i want to finish my college assignments, i want to study for my exam, today i want to hit a new personal best in the gym, today i want to be more social.

Make sure you are clear about your intentions and make sure you say in in such a way that there is no mistaking it. Today I WANT to be successful.

Anything you want from the day, will it into being as soon as you wake up. Don’t wait to see what will happen, create your day from the minute you wake up. Open  your eyes and tell the universe – THIS IS WHAT I WANT FROM TODAY, PLEASE GIVE IT TO ME ON THE PATH WITH LEAST RESISTANCE.

Check back in a few days for my next post with another way to raise your vibration in the morning.


When feathers appear..

… angels are near.

Feathers are sent to us by our angels.

This is their way of guiding and communicating with us. A feather that comes to us in a strange way or happens to blow onto our path is manifested by our angels in the ethereal realm and then transferred into our third dimension for us to receive them. A gift. A sign.

The most common feathers sent by angels are white ones. A white feather means your angels are reminding you to keep the faith, they are there and they are supporting and guiding you every day. A white feather can also be them sending you a message from a loved one who has passed. If i come across a white feather i take it home and add it into the feathers on my dream catcher using a piece of wire or thread. Some people like to keep them in their sacred meditation space, or even just in a small safe trinket box.

A few days ago i came across a beautiful black feather, it blew right into my path onto my foot as i was walking home from the gym. If ever your angels send you a black feather this one does not belong in  your dream catcher. A black feather should be placed on your windowsill or beside your bed, it is a reminder from your angels that you always have their protection, have no fear or doubt.

If ever your angels do send you a feather, try to remember what exactly you were thinking about the moment they sent it to you. The feather could be the answer to a question you were thinking about, it could be encouragement from your angels, they could be helping to guide you in the right direction and remind you they are with you always. Once you have received the message from your angels make sure to thank them. A simple thought of gratitude and love is enough.

Every one of us each have two angels that we are connected to at ALL times. They are always guiding you, you just have to ask. The thing is we do have free will, so your angels will guide you but they will not interfere without your permission. If ever you need guidance, or protection, or the answer to a question… or even if you just need comfort and want your angels close. Just ask them for help, ask them for safety, ask them for a clear sign and believe that you will receive one and i promise you will. Every time.

Love and Light.

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How alcohol is sabotaging your fitness goals.

I know a lot of people will read this post and completely disregard it, because not many people want to give up alcohol. My intention with this post is just to enlighten you to how alcohol could be effecting your fitness goals that you might not be aware of. If you then decide to cut back on your alcohol consumption or cut it out then that’s great!

The Facts.

One of the reasons i do not drink alcohol is that it has empty calories. This means that the consummation of alcohol has no nutritional benefit at all to your body. This is a very big thing for me, with anything i drink or eat i make sure to choose it carefully to fuel and nourish my body in the best way possible.

Alcohol is 7 CALORIES PER GRAM! This combined with the fact that these are empty calories should be enough for anybody who is on any kind of fitness journey to think twice before having a drink. 7 Calories per gram means that Alcohol is almost as high calories as fat.

As well as this, alcohol actually slows down your metabolism. This means that after consuming alcohol your body temporarily burns less fat than usual. Alcohol also inhibits your liver from metabolising fat.

Alcohol & Fitness.

Alcohol as you can see is not exempt from calories. You could be on the strictest diet ever during the week but if you are consuming alcohol on the weekends you need to be aware of how many calories is in the alcohol your drink and add this in to your daily caloric intake in order to keep proper track of your diet. It is no use eating a calorie restricted diet all week to then go and sabotage yourself on the weekend by consuming all of those extra calories on drinking. Also if you are trying to lose weight, slowing down your metabolism is the last thing you want!

Not only in weight loss is alcohol an issue. But say for example you are trying to build and tone your muscles, or even make strength gains. If you are working out lifting weights on a regular basis, but you are not giving your muscles and your body the correct fuel to rebuild stronger and bigger – you are not going to see the improvements you are hoping for. This is why you should think twice before consuming ’empty calories’ such as alcohol. Your calories should be coming from foods that suit your fitness goals and your bodies needs.

The sun has been out in Dublin this week (a rare phenomenon) so i know a lot of people have been in a beer garden the past few days. Which is fine! I’m just saying if you are drinking on a regular basis, this could be holding you back from reaching your fitness goals. 


Make it work for you.

The one thing that’s been playing on my mind about prepping for my competition is the thought of having to introduce cardio into my work out. Not only introduce it, but smash it so i can get lean lean lean.

I can’t even remember the last time i did any cardio and the thought of having to start was already playing on my mind. I love lifting weights and being at the gym, it’s the favorite part of my day. So what i was worrying about was that if i’m doing cardio in the gym every day (which i hate), am i going to start hating my workout and dreading going to the gym? The thought of that was really not okay to me, one of my reasons for competing is that i enjoy this lifestyle and working out so much already so i want to push myself further and see what i can do, not push myself to a point where i don’t enjoy it any more.

It really is all about your mind set. I want to enjoy every minute of my prep no matter how hard it gets or if i have a bad week, no matter what happens i want to enjoy each and every minute of this.

So after racking my brains i remembered i had an old pair of roller-blades in my wardrobe from last summer. YES! I love roller-skating. And that’s what it’s all about, making it work for you. I realized i don’t have to be in the gym doing a cardio class, or on the treadmill. I could be out rollerskating in the sunshine having a great time and burning even MORE calories than i would in the gym.

Skating is actually one of the most intense and effective types of cardio you can do burning between 400-700 calories an  hour. This is an amazing lower body workout, for your legs your glutes and your core, AND ITS SO FUN!

Once again…. i’m winning at life. Let the prep begin.

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Art that makes you feel.

Separateness is an illusion.13624858_10210370605963518_2037661914_n.jpg

The Earth, the animals, the humans – We are all connected, we are all one. One giant conscious living organism.

The death of our forest is the end of our life.

Isn’t it heart warming that when looking at a beautiful piece of art like this, the first things that come to my mind are universal consciousness, connectedness, oneness.

Isn’t is soul destroying that the second thing brought to mind from this is then deforestation. Because we are one giant living organism, our forests are our lungs.. and by deforestation at such an alarming rate we are slowly but surely killing ourselves and our planet.

Welcome to the world.

Animal agriculture is the leading cause of deforestation, species extinction, ocean dead zones, water pollution & habitat destruction.

Knowledge is power.

Below are a few links for anyone looking to find out more about the effects of animal agriculture on our plant, and for anybody who is interested in going vegetarian or vegan.






Relieving Muscle Soreness.

I woke up through the night last week to go to the toilet and my legs were so sore from leg day training that i literally had to slither down the stairs to make it to the bathroom.

The next day at work i didn’t even stand up from my chair once, i scooted and swivelled around the office all day on my office chair trying to avoid standing up and getting that tight pain in my hamstrings i always get when sitting at my desk in the days following leg training.

All i could thing is how in Gods name i was going to make my legs function again before my deadlifting session.

Luckily i have a few sure fire tried and tested ways to ease the symptoms of delayed onset muscle soreness.


The most effective way i have found to relax and ease muscle pain after a workout is magnesium spray. You can get Mg in tablet or spray form, i personally prefer the spray as you can apply directly onto the area and it is very soothing. You can buy this from most places, i get mine in Holland & Barrett’s for about €10. Try out the one that has lavender extract in and spray it on just before bed, so relaxing.

Magnesium is a very important nutrient and is good to help with high blood pressure, insomnia, anxiety, muscle cramps, headaches, migraines, menstrual cramps – among many other things.

Tiger Balm.

When i lived in Ibiza a friend of mine gave me a jar of tiger balm he had picked up on his travels to Asia. Luckily due to it’s popularity you can now pick this up in most holistic shops for about €15. Rub a small amount onto the area where your muscle aches and instantly you will feel a cool, refreshing tingling sensation. Within only a few minutes the muscle will feel relaxed and any soreness will have eased off.

There are many other uses for Tiger Balm so it’s a great one to keep around. Due to it’s strong menthol smell it is great to use as a nasal decongestant or for colds, i always suffer from blocked sinuses and after rubbing Tiger Balm on my chest or even inhaling some from the tub it can instantly unblock them. I have also found that if i am suffering from severe migraines i can rub a small amount of tiger balm onto my temples to ease the pain, the tingly cool sensation really helps!

Epsom Salt Bath.

Epsom salts are actually a naturally occurring pure mineral compound of magnesium and sulfate. I explained above the amazing benefits magnesium has on your muscles and body. So combined with Sulfate which helps improve the absorption of nutrients, flush toxins, and help ease migraine headaches, it is even better. You can buy epsom salts from most places, holistic stores or boots starting at around €5.

The magnesium spray like i recommended above is great to spray directly on before bed if you are rushed for time or need a bit of a quick relief. However there is nothing quite like a long soak in a nice hot Epsom salt bath to really relax and take away any muscle soreness after a workout. The magnesium and sulfate are absorbed by the skin whilst in the bath and combined with the heat it is just perfectdepositphotos_4283965-stock-illustration-relax-time-sexy-woman-taking.


Peanut Butter Protein Bar Recipe.

My gym is a good bit away from me and i always walk there and back. On a week day i actually walk to the gym straight from work and then after my workout i’ll walk home which takes me about 45 minutes (60+ minutes after leg day, oh the pain!). Of course after my work out i want to have my protein shake as soon as possible, which is kind of a problem as by the time i do some yoga after my workout some nights, by the time i shower etc and then walk all the way home it can be about 1hr 30 minutes by the time i get in.

I tried just taking my protein and shaker with milk in my bag  but as i am out all day before going to the gym it would be sour by the time i got to drink it after my work out. I tried using almond milk, coconut milk, UHT milk – basically any milk that didn’t need to be refrigerated and i really just couldn’t stomach any of them. So i tried mixing my protein with water instead so it wouldn’t go bad, i really don’t know how people do this i would gag after every mouth full. It HAS to be regular milk for me. Obviously it would be too expensive to just buy a bar from the machine in the gym every single day otherwise i would.

The solution?  Home made easy to bake protein bars. The bars take only 5-10 minutes to prepare, they have a massive 22g of protein per bar, and they are made from only a few healthy ingredients. Oh yeah, and they taste amazing!

These are so perfect for me i just stick two in my bag before i go to work and they keep no problem all day, so i can have one on my way to the gym and now i just have a bar and a banana on my way home from the gym. Sorted.


5 scoops of vanilla whey protein. (can use chocolate if you have more of a sweet tooth)

400g of uncooked oats.

1/2 a cup of organic peanut butter ( i prefer meridian or my protein brands )

1 can of coconut cream.


There’s really nothing to it to be honest.

Mix together the whey and coconut cream until no lumps.

Add them into a large bowl along with the oats and peanut butter and mix everything together.

Line a baking dish with baking paper and add the mixture. Squash it all down until its flat and packed in tight and put the dish in the fridge over night.

When you take the dish out in the morning cut into 12 bars.

If you cut into 12 bars, each bar will have 22g protein, 22g fat, 29g carbs & 380 calories !

Be creative and see what you can add in to these, i like to keep mine nice and simple but if you wanted to try something else you could try adding chocolate chips, hazelnuts, mashed banana, walnut pieces or raw cacao powder. Let me know if you do try them i’d love to know what you tried and what you thought of them.

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Bigger Better Booty Tips.

Ok so i’m just going to say it as it is. Who doesn’t want a bigger better booty, right?

Here are my personal favourite exercises & top tips for building the perfect glutes!

Incorporate a few of these exercises into your normal leg workout routine for a killer glute workout. Make sure to switch it up a bit so your not always doing the same exercises and remember when an exercise starts getting easier to perform ADD MORE WEIGHT.

I’m not a fan of glute isolation exercises i personally just use a lot of bigger compound movements with heavier weight that work the legs and glutes together, so here are my top picks.

Stepper Machine.

To accomplish the fitness goals i have set for myself at the moment i have no need for cardio and i am trying  to gain weight and not to lose any weight i really don’t have a place for it in my own workout routine. However when it’s time to shred back down those lbs before the summer and get lean again i will definitely be using the stepper. So this is for those of you who are trying to burn fat and include cardio in your workout, the stepper machine is an amazing one for working the legs and ass. To put more emphasis on your glutes and a little less emphasis on the quads really push down through your heals when on this machine.


Squats are undoubtedly the best compound movement for your lower body, when performing a squat you are using your quads, hamstrings, glutes, hip flexors and calves.

To put extra emphasis on your glutes when squatting – widen your stance. Try performing sumo squats. For a sumo squat, instead of your usual squat leg position widen your legs a step further out and instead of having the toes pointing forward turn them outwards. This really makes your glutes work extra hard so a great one to add in to your workout.

Bulgarian Split Squats.

My favourite is the Bulgarian split squat. It is not a difficult movement to perform once you get your balance, this took my a while – i tend to fall over A LOT. It only takes a bench and two dumbbells so very easy to set up for. Having the back leg elevated will really activate your glutes & recruit in all of those hard to hit muscle fibres – not only in your glutes but in your legs too.

Hip Thrusters.

My god do these burn! But sooo worth it. To really intensify your hip thrusters put a weight  plate across your stomach, or use a barbell like i do. I perform my hip thrusters towards the end of my workout to really finish off and feel the burn, usually for 4 sets of 10 reps. I always look so awkward while performing hip thrusters and i’m pretty sure i make the strangest facial expressions but who even cares as long as your ass is growing bigger and better?

Glute Kickbacks.

I always finish with these. After my leg and ass workout when i have worked all of my muscles and pushed out every last rep possible. Of course i don’t stop there, i add one more exercise! Usually because i do these at the very end and after my muscles are already exhausted i just perform them with an ankle weight on. However if you want to include these earlier on in your workout and make them more intense, try using a cable machine attached to your ankle, your glutes will be on fire i promise.

So that’s it, those are my top picks for booty building exercises and the ones i personally use most often. Give them a try and see if they work for you! 


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The teachings of Abraham.

I’ve only just gotten my new tattoo and people keep asking me ”why would you get a Ouija board they are so creepy?”. Let me explain, there is nothing scary about the meaning of my tattoo, quite the opposite in fact.

We’ve all heard of ‘the secret’ right? My personal opinion on this book is that although the message is true, the book was very commercialized. I never really enjoyed the book, too many boring examples of how the law of attraction has worked for other people and not deep enough for such an important and spiritual message.

The teachings of Abraham.

A gentleman called Jerry Hicks found a Ouija board and upon using it he was contacted by a group of non physical entities called Abraham. They used the name Abraham as this is a familiar name to us for a teacher or messenger. They described themselves to Jerry as an infinite intelligence, a group of consciousness from the non-physical dimension.

They spoke through Jerry’s wife Esther to him and answered many questions and passed on many messages and teachings to Jerry relating to the law of attraction. 

Jerry & Esther began to pass on Abrahams teachings to us in 1986, in a series of books and seminars.

Abraham talks about the law of attraction, manifestation, how we are vibrational beings, how our emotions are our directional compass in life, and how to tap in to the universal stream of consciousness, among many other things.

What was interesting for me when i first was introduced by a friend to the teachings of Abraham, and then further back again when i was first introduced to The Secret – was that a lot of these mindfulness practices and law of attraction practices were already inherently a massive part of my day to day life. Without having any prior knowledge of any of these books or teachings i already used these practices every day. And had done so for many years. To hear these teachings was like a reaffirmation from the universe that i was right, i was receiving guidance from my soul and if i asked it would be given EVERY TIME. I already knew the teachings were true because i had already experienced them for myself!

Because these practices have had such a massive impact on my life over the passed few years I truly think everybody should read the books. The best book to start with i’d say would be ‘Jerry & Esther Hicks – The Law of Attraction’. If you are not into reading i have attached a link for the youtube video for the audiobook. The video link is for the full book so is on for quite a while but even if you listened to 10 minutes a day until your finished i promise you won’t regret it. Even if you don’t believe in spirits, or ouija boards, or universal consciousness – what have you got to lose by having a listen and giving it a try?

You have nothing to lose but everything to gain.

After reading the books or listening to the tapes, do your own research on the subject, what you will find will surprise you. From all over the world the law of attraction has been brought forth in many cultures over the years in many different situations. There are other writings describing this same ‘phenomena’. Whats beautiful is that the more the message is spread the more people can discover the power they have within them to change their own lives. To CREATE the life they always dreamed of.

There is enough abundance in our universe for us all to have what we want, for us all to make it. We rise by lifting others. Good luck, i hope you get everything you ask for!

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