This post is about starting at the very first step, and beginning by taking one step at a time. And of course, to keep smiling through it all.

Do not let yourself get bogged down by numbers. Numbers on the scales. Number of daily steps. Number of daily calories. There is a time and place for the introduction of tracking activity and calorie intake etc, no doubt, but for an individual taking the first step(s) the fundamentals of implementing a healthier lifestyle have to take priority, they are to move more often and make healthier food choices. That’s it. Move more often in whatever way you feel comfortable and enjoy and make better food and dietary choices that suit you, your taste, your budget, your schedule and your family and social life.

The first step I’m referring to can be the most daunting, the most challenging, the most overwhelming of them all. However it can also be the most rewarding. The root of any positive change has to start with you. It requires a desire to change and a firm decision to make a change. A change which is backed up by consistency and commitment.

Unsure where to start or what kind of changes you can implement immediately:

Here are a few suggestions:

– Cook a fresh hot meal
– Cut takeaways by 1 from your usual weekly amount
– Swap lifts/escalators for stairs
– Make a note of three things to be happy/grateful for each day
– Exercise (in whatever way you want) with a friend
– No internet/technology after 9:30pm
– Drink a pint of water every time you eat
– Make a food diary
– Have 2 less cigarettes than you usually would
– Walk one journey that you would usually drive (local shop, school run etc)
– Arrange lunch with a friend
– Have a portion of vegetable with every hot meal

Mood, food and exercise. These are just a few very simple changes that apply to all three that can be implemented by anybody, effective immediately, which could have a major impact on a change in mindset for you. Once that trigger in your mind is switched there are no limits to what you can achieve. But that initial desire and genuine want to change has to come from within. Don’t over-complicate things for yourself, don’t take on too much. Don’t over-whelm yourself. Start at the first step, and take it a step at a time.



The majority of us understand that social media represents an idealised version of people’s lives, but we still can’t help envying them. Comparison is inevitable.

Just like we are designed to find sugary/fatty foods satisfying, our bodies are wired to find discovering new information and social recognition appealing. Naturally, we are curious. In contrast however, we have some control over how much food and what types of food we eat, there is no such filter when it comes to social media and limit to educate us about how much is too much. As a result, by spending so much time on social media we overfeed ourselves with various negative emotions (pressure/anxiety/depression) we have no control over.

When you spend too much time on social media you can leave yourself open to anxiety, depression, reduced concentration and full of self-doubt and uncertainty. To maintain a healthy relationship with social media when you are online, here are two great tips:

  1. Limit your time online and never log-in when you’re already tired. When we are tired, the part of our brain responsible for self-control does not work. As a result, you cannot decide when to stop and how much time you are spending on social media.
  2. Be active (in the original sense of the word) – do not mindlessly scroll through your news-feed (heavily linked with feelings of depression), but instead actively comment and engage with people. Be social like you would if you were face to face with people, maintaining healthy social media habits.



The anticipation is in full swing, the countdown of months has now become a countdown of weeks, and soon to be, days. The preparation and planning was immense. You’ve planned every aspect of your dream wedding, down to the most minute of detail, and as your big day draws ever closer, just one last job remains to be done – get active, get exercising and shed a few pounds before the celebrations commence. But have you left it too late?

As an experienced coach, I’ve worked with countless brides and grooms-to-be over the years, and one common scenario reappears year after year; a severe lack of planning and realistic goal setting in terms of shedding some weight and/or body fat in the lead up to the wedding. Maybe it’s a result of being overwhelmed with booking the perfect venue or booking your favourite band, the excitement around the groom’s stag or the bride’s hen or the stress attached to guest list’s and seating plans. Regardless of the reason, arguably the most important element of all the organising and all the planning is commonly overlooked, that being, time management when it comes to losing weight and toning up.

Looking good and feeling good is paramount to any couple on their big day. You two are the centre of attention from start to finish. Photographs, selfies, the cutting of the cake, the first dance… all eyes are on you! Therefore, naturally, you want to look your very best and inevitably feel your very best. However, losing weight and dropping body fat, healthily, takes time. Investing in a coach, getting stuck into some training and improving your eating habits 3-4 weeks out from the big day can, more times than not, be too late and add unwelcome stress to what is already a very stressful and chaotic chapter in your life. Such a situation, however, is easily avoidable.

Allow 10-12 weeks from your wedding day to begin you’re health and fitness kick! It’s incredibly simple but this approach will give you the jump-start you may need. The earlier you make contact with a coach and implement your new training regime and healthy eating, the better. This way, you can actually focus on all the good you’re doing for your body instead of trying to reach an unrealistic goal which may be unattainable, adding to all-ready high stress levels. It also allows room to enjoy certain milestones in the run up to your wedding, guilt-free; i.e. Hen party/stag party, food tasting, celebrations with friends/family home from abroad etc. Once you have an appropriate and realistic goal in mind, be prepared to do the required amount of work in the allocated time frame.

You’ve planned every aspect of your big day emphatically; treat the planning of your new pre-marital fitness kick in the exact same manner! Time management is vital. Setting realistic physique/body weight goals are the key. Investing in an experienced, approachable and knowledgeable coach is crucial. Contact Jerry Lynch Personal Training Centre today to discuss the most suitable, effective and efficient approaches for you to reach your goals before walking down the aisle. Experience genuine one to one coaching in a private and confidential, yet friendly and welcoming environment at Jerry Lynch Personal Training Centre. Also, avail of our highly recommended online coaching and nutrition packages, whereby we work together to create a suitable nutrition plan that is sustainable, enjoyable and suitable to your individual requirements, schedule and routine.

Here are my top 10 tips to help you get started on your journey and tone up for your big day!

  1. Get a jump-start! Get moving and eating well ASAP!
  2. Be realistic. Setting unrealistic goals is setting yourself up to fail.
  3. Seek professional advice and assistance. Don’t guess, estimate or believe everything you read online.
  4. Adjust your eating habits. Eat smaller portions, more regularly.
  5.  Keep hydrated. 2+ litres may seem a lot, but for most it’s a minimum requirement to stay properly hydrated. 0.5-1 litre is usually not enough.
  6. Set small goals. Rome wasn’t built in a day. Small achievements regularly will keep you highly motivated.
  7. Create a visual diary. Take progress photos every week to two weeks.
  8. Take the reading on the scales with a pinch of salt, it tells only one very select aspect of your overall progress.
  9. Be positive and stay positive. In terms of motivation, your wedding day is the pinnacle. Put that drive to good use and give it 110%
  10. Have fun and enjoy the process. Invite your partner/bridesmaids/groomsmen to get involved.

Wishing you all a massive congratulations on your engagement and a lifetime of good health and happiness together!



From my experience here are 3 major reasons people’s diet adherence is poor and how to improve it:

1. The plan is too complicated. Macro-nutrient breakdown, supplementation, nutrient timing. All fantastic data to understand and have at your disposal. But are they really necessary for all clients? Here are two very likely assumptions about Mary and John: 1. They have no interest and don’t give a sh!t about macro-nutrient breakdown. 2. They are set in their ways and mostly need assistance with the structure of their eating habits and food choices. 3. They just want to lose a few pounds for the big wedding coming up, they don’t want to be magazine cover models! Coaches, act accordingly.

2. The plan has too many drastic changes. Peak week of contest/photo shoot prep – fair enough. The days in the lead up to the cup final – again, worth including appropriately if necessary. John & Mary though?… As little change from the ordinary as possible!! No John or no Mary of any respectable age will completely change their diet & eating habits, not when it’s “served them so well” for the last 25/30/40+ years. Request a detailed food diary from your clients. Aim to tackle 1-2 diet improvements per week, allow longer time periods if necessary. Call them “improvements” rather than “changes”. John & Mary don’t like change, & I don’t blame them, most people don’t.

3. The end goal is unrealistic & way out of reach. In paying you for your coaching, your clients are paying for, and expect, your honestly. Always. With most cases of John & Mary, either the goal needs adapting, or the the suggested time frame needs adapting, or both. Education and the coaches experience here are key. Mary & John often don’t have the know-how or the experience to appropriately design a realistic goal & accompanying timeline. Step up & lead them appropriately. Nothing is impossible but some targets will take far, far longer than people think they will initially.

Nutrition plans that require drastic lifestyle changes are less effective than those that require small, more sustainable, manageable changes. 💯

Thanks to John and Mary, who unknowns to the themselves, played a vital part in this article!



College life is a stressful and demanding time for students. For many, monitoring calorie intake and ensuring you get to the gym regularly, naturally drops lower down on a student’s priority list. Below are our Top 5 Lifestyle Tips to avoid Weight Gain while studying.

When you plan ahead in advance you’re much more likely to stick to those plans. Planning and prioritising your nights out will best prepare you to eat and exercise accordingly and appropriately before and following a night out.
As any student will vouch for, unplanned sessions are usually the best and great craic but usually also account for the most “damage” 🥴

If it’s not in the cupboard or the biscuit bin – well you can’t eat it – simple as. Not to mention the financial benefit if you can avoid filling your baskets with unnecessary high-calorie, processed and savoury foods.

A pint of cider or a vodka with a low/calorie free mixer can carry as much as 180 calories in difference. For arguments sake, you have 6 drinks of an evening out with friends (I appreciate there is at least one Shane McGowan enthusiast in every group who easily has 6 vodkas with dinner while still actually contemplating whether to go out or not!) but back to my point, 180kcals x 6 = 1080 calories!! Do your homework ahead of time and choose wisely at the bar. Be calorie conscious.

Early mornings + late nights = plenty time laid out on the couch and afternoon naps. This means less activity and less calories burned. Run, walk or jog… Jump, swim or skip. Just move, and move often.

Enjoy your time I’m college. It’s an exciting chapter of your life and an opportunity so many people don’t get to experience. Learn. Experiment. Socialise. Have fun. But don’t find every excuse to ignore and abandon your health and fitness. Whether you’re aware of it and consciously do it or not, you’ll successfully allocate time for lecturers, study, projects, socialising and down time. You’re good at assigning time for different demands so adapt the same approach to physical activity and ensure it gets done.

Tag a student who could benefit from this little check list!