Rosie O’Rourke - Fitness & Nutrition

Rosie O’Rourke - Fitness & Nutrition Private Ladies Only Gym, Coalisland
Specialist in womens fitness, nutrition & weightloss
Individual coaching & group fitness classes

Back to my 2015 hyper fixation - Oat Bread 🍞 During the “clean eating” is bad phase on social media, I feel like so many...
12/06/2026

Back to my 2015 hyper fixation - Oat Bread 🍞

During the “clean eating” is bad phase on social media, I feel like so many ideas got lost… but the reality is that some of the “cleaner” options actually make me feel so much better than the options available in the shops 🧡

This is the easiest way to make your own bread & you know exactly what’s went into it ✨

What you need:
Oats
500g tub yogurt
Seeds (any type)
Baking powder

How to:
1. Add the whole tub of yogurt to a mixing bowl
2. Add 2 tubs of oats to the bowl (full yogurt pot twice)
3. Add a handful of seeds
4. Add 2 tsp baking powder
5. Mix until a dough is formed
6. Add to a loaf tin & top with more seeds
7. Bake at 180 degrees for 1 hour (or until a knife comes out of the middle clean)
8. Enjoy 👌

The loaf will keep for 3-5 days if stored at room temperature or keeps for up to a week in the fridge 🍞

*still eats shop bought bread too 😅

*realises that the real problem with the ‘clean eating’ world was the fear of foods not being ‘clean’

There’s a space in between with all of it 🫶

3 ingredient Breakfast Bites / Savoury Protein Bites for snacking 🥚🥦🧀Ingredients: 🥣➡️🥦1 full head brocolli🧀60g grated ha...
04/06/2026

3 ingredient Breakfast Bites / Savoury Protein Bites for snacking 🥚🥦🧀

Ingredients: 🥣➡️
🥦1 full head brocolli
🧀60g grated hard cheese
🥚14 eggs (11 whites & 3 full)

How to: 👩‍🍳
1️⃣Boil / steam the broccoli to soften it
2️⃣Chop up and mix in with all the other ingredients, season with salt and pepper or any other herbs & spices you like
3️⃣Put mixture in a a muffin tray & bake for 12-15 mins (until a knife comes out of the middle clean)

61 calories and 7g protein per bite 💪

They are amazing both hot & cold so make a big batch and that’s a few easy breakfasts / snacks covered 👌

You can use alternative cheese if you want to but I like this type because it’s so finely grated that a little goes a really long way 🧀

If you are in a fat loss phase, using a higher ratio of egg whites to full eggs will help you save some calories while getting more protein in. But if you are not in a fat loss phase you can keep more full eggs in and count accordingly🥚

Let me know if you try it! 🙌

Healthy Sweet Treats - So easy to make! And perfect for keeping in the freezer to satisfy a craving 🍫 or grab & go to fu...
28/05/2026

Healthy Sweet Treats - So easy to make! And perfect for keeping in the freezer to satisfy a craving 🍫 or grab & go to fuel a summer adventure day ☀️🏖️🥾

All you have to do is grill the dates (you can skip this step & just flatten the cold dates if you want to, but it does make a difference), then assemble the layers & chill 👌🍫🫶

Cut into the size pieces you like & enjoy! 💪

Online Coaching spaces for June are now open, if you would like to make an enquiry, send me a message 🙌

2 ingredient energy bites 🍌💪Working out first thing in the morning / straight after work makes it super hard to fit your...
19/05/2026

2 ingredient energy bites 🍌💪

Working out first thing in the morning / straight after work makes it super hard to fit your meal timings to fuel your workout…

Working out on empty = not having the energy to get the most from your workou 😴

Working out too soon after eating = 😷🥴

Having a quick, carb based snack pre workout will help your body get easy energy & prevent mid workout fatigue 💪

Banana Oat Bites are a super easy easy way to get your carbs topped up pre workout without feeling too full ⬇️

1️⃣Mash 500g banana 🍌

2️⃣Mix in 250g oats

3️⃣Sprinkle with cinnamon

4️⃣Spread in a baking tin & bake at around 150 degrees for 20 minutes (until the outside of the mixture is dry but the inside is still a bit moist) 🔥

5️⃣Cut into squares & freeze, take them out of the freezer the night before you need them ✨

For longer sessions / hikes etc you can add some chocolate chips / coconut for an easy calorie boost & to make sure your body is using glycogen for energy & not breaking down your muscle 💪

What other flavours could you add? 🙌

Meal boredom is one of the most common reasons I see  clients being inconsistent with their nutrition 😴But it doesn’t ha...
12/05/2026

Meal boredom is one of the most common reasons I see clients being inconsistent with their nutrition 😴

But it doesn’t have to be just chicken & rice 🍚

Trying a new recipe each week will help you explore new flavours as well as keeping you more adherent to the plan & helping you make progress towards your goals 💪

Thai red curry is a strong favourite & so much easier than you think 🙌 Add it to the rotation this week & let me know what you think ✨

For veggies you can replace the chicken with tofu 🫶

If you need help being more consistent with your nutrition, send me a message & we can have a chat 🧡

Do you need help with your health & fitness? Join my online coaching program for a bespoke plan made to suit you, your g...
05/05/2026

Do you need help with your health & fitness?

Join my online coaching program for a bespoke plan made to suit you, your goals, and your lifestyle. You will have access to my app for your plans and we will have weekly check ins for progress and accountability.

Send me a message to get started 💪🧡✨

If you have ever felt the mid afternoon slump there’s a strong chance your blood sugar is dipping, caused by either an u...
28/04/2026

If you have ever felt the mid afternoon slump there’s a strong chance your blood sugar is dipping, caused by either an unbalanced lunch or carb heavy snacks 📉

Try replacing your usual snacks with one of these more balanced options & see the difference in how you feel (and how much progress you make) 💪✨

Homemade Granola Bar Recipe 🥜🌰

Ingredients
* 1 cup very smooth creamy natural peanut butter , or cashew butter
* ⅔ cup honey
* 1 tsp vanilla extract
* ½ tsp sea salt
* 2½ cups whole rolled oats
* ⅓ cup mini chocolate chips (normal sized ones may stop your bars from sticking together properly)
* 3 tablespoons mixed seeds / crushed nuts

Instructions
* Line an 8x8 baking pan with parchment paper.
* In a large bowl, stir together the peanut butter, honey, vanilla, and salt, until smooth.
* Add the oats, chocolate chips and the seeds / nuts. The mixture might seem dry at first, but keep stirring and it’ll come together. Stir to combine and press firmly into the pan. Use a second piece of parchment paper and the back of a measuring cup to help flatten the mixture. Chill for at least 1 hour, then slice into bars.
* Store bars in the fridge.

Are you wanting to lose weight & get fitter in a healthy & balanced way? Send me a message to chat about online coaching 💪🧡

Most underrated diet hack: Meal repetition 🍒🫐🍓🔑
21/04/2026

Most underrated diet hack: Meal repetition 🍒🫐🍓🔑

Did your January feel like it didn’t quite hit the mark? You’re not alone; January is notoriously difficult for getting ...
27/01/2026

Did your January feel like it didn’t quite hit the mark? You’re not alone; January is notoriously difficult for getting things started.

Let’s turn the page and focus on the brighter months ahead. By laying the groundwork this February, we’ll be well on our way to achieving our goals in 2026 ✨

1. Our online programme begins on Monday and runs for four weeks. We’ll build a solid foundation for consistent nutrition and exercise throughout 2026. You can choose between home / gym workout options (3x30 minute workouts / week).

2. We’ll also incorporate habit stacking to support key habits like meal planning, cravings control, building a morning routine, optimising sleep and mindfulness.

3. Access to my app will be provided for workouts, meal logging and a daily chat function for ongoing support. Plus, we’ll have four check-ins to keep us accountable.

Limited spaces are available, so if you have any questions, feel free to message me - or join at the link below! 💪🧡

https://buy.stripe.com/8x214oentcOb5jEdNj3ZK0B

(Sign ups will close on Friday at midday)

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Dungannon

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