Aisling Farrell Online Coach

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06/09/2026

🥣 Protein oats
50g oats + 30g whey + milk + frozen fruit + desiccated coconut
≈ 400 kcal | 30g protein | 50g carbs | 9g fat

🍗 Honey garlic chicken rice bowl
Chicken breast marinated in soy sauce, garlic & honey, air fried with rice, broccoli, carrot & spring onion, then finished with a little soy + chilli flakes 🌶️
≈ 550 kcal | 50g protein | 60g carbs | 10g fat

🥜 Energy balls
Dates + peanut butter + blitzed almonds + blitzed oats + milk to mix — perfect for when you want something sweet but still want it to actually keep you full.
≈ 150 kcal each | 4g protein | 18g carbs | 7g fat

Just simple meals that taste good, give you plenty of protein and make it easier to stay consistent!

🤍

Summer 2026 leaving you with a full heart and a fraction of my hearing ☀️ 🆘
31/08/2026

Summer 2026 leaving you with a full heart and a fraction of my hearing ☀️ 🆘

For the day that’s in it 🥵 Hydration 101Small sips across the day > big gulps Electrolytes > plain water for athletes wh...
24/06/2026

For the day that’s in it 🥵

Hydration 101

Small sips across the day > big gulps
Electrolytes > plain water for athletes who are sweating a lot
Glass of water first thing > coffee

Happy hydrating! 💦

PROOF that postpartum training is about MOVING forward NOT bouncing back. Sometimes a transformation photo just doesn’t ...
19/06/2026

PROOF that postpartum training is about MOVING forward NOT bouncing back. Sometimes a transformation photo just doesn’t do it justice, Eibhlín’s journey is more than that & it can’t be simply shown by the scales. Becoming a mother changes you in ways you could never imagine, it’s a complete transformational life experience I couldn’t do this girl justice with a before and after.

As a mam priorities shift, your body changes, confidence changes. A hill I will die on is that postpartum fitness isn’t about shrinking or “getting your body back”. It’s about NOURISHING a body that supports the life you’re living now. Think rebuild, repair. Heal. Grow.

A few things I did whilst supporting Eibhlín➡️

🍔ensuring she was eating enough. Breastfeeding is extremely demanding on the body, so I put Eibhlín on 400calories + over her TDEE to protect milk supply as she trained. Once Ógie started solids and became more established we could then start targeting some fat loss.
🧠 We trained smart and with purpose, deep core and pelvic floor training took an important place in gym work. Mindful of healing and repairing. Remembering not to overestimate the body postpartum but respect it.
🩷understanding where she is at and what she is living through. Understanding being so tired your eyes burn. Understanding the engorgement and back pain, getting it when you need that hour in the gym to feel like yourself but also being so tired you don’t know if it’s the right or wrong thing. The mom guilt. The overwhelming love. The hormones. The first period after birth. I’ve lived it and I’m still living it. I really don’t think any coach will ever truly understand postpartum until they have walked that path themselves.

Special mention for Ógie for being the cutest best little boy and keeping his mammy company on so many runs and workouts. What an example she is setting for him and his future as an athlete!

Eibhlín you are an absolute inspiration & thank you so much for trusting me with your body at such a vulnerable and crazy time. I am so, incredibly proud of you 👏

Thanks so much to the Procters for a fabulous weekend 💒
14/06/2026

Thanks so much to the Procters for a fabulous weekend 💒

A talking point at my recent team development and bonding day with unlocked was how we often build muscle faster than o...
19/05/2026

A talking point at my recent team development and bonding day with unlocked was how we often build muscle faster than our connective tissue can adapt.

Tendons and ligaments recover slower than muscles — but they’re what keep your strength usable long term.
If you constantly push load without giving connective tissue time to adapt, pain eventually catches up:
• tendonitis
• joint instability
• chronic inflammation
• tears

I see this so much with people who play sport, in my immediate circle lower limb issues have been a recurring theme this year. And I think a lot of it stems from lack of plyometrics, slow eccentrics, progressive overload, recovery, mobility, and patience within their training plans.

Train hard.
But train sustainably.

Life is so busy lately - here are some of my go to meals. Always trying to hit 30-40g of protein per meal and keeping fi...
23/04/2026

Life is so busy lately - here are some of my go to meals. Always trying to hit 30-40g of protein per meal and keeping fibre at the forefront of my mind too. Carbohydrates are important for me to replenish glycogen stores with my training levels along with enough fruit and veg to maintain micronutrient intake.

🛒A couple of staple things I make sure I have in my fridge or freezer are:

Frozen vegetables (loving the Dunnes high protein mix)
Frozen fruit (raspberries are a great high fibre fruit and love the smoothie mixes from Aldi)
Eggs (so versatile nutritious and easy and quick to make)
A protein supplement (a leucine rich product that helps me recover post training and maintain my muscle mass)
Chia seeds (fibre fibre fibre)
Microwave rice and quinoa bags (saves me from relying so much on bread)
Peanut butter (I go through a jar a week from using it for toppings to baking to making protein balls)
Bananas (always in the fruit bowl ready to grab instead of a biscuit to keep me going)

A few handy meals or snacks to save for later!

I am so excited to be taking part in this year’s Waterford Food Festival - huge thank you to the Waterford sports partn...
11/04/2026

I am so excited to be taking part in this year’s Waterford Food Festival - huge thank you to the Waterford sports partnership for inviting me to host their nutrition workout shop 🫶🏻 Also delighted to be partnered up with x35 who are keeping our town well fuelled in incredible coffee and food the past few years! .ie

I never thought when I first started on this journey of fitness and nutrition I would be given such an amazing opportunity to spread the knowledge I have learned along the way. I am really proud of our beautiful town and our community and the food festival is probably the highlight of the year here in Dungavan, so to be given the chance to be a part of it is a real honour for me!

✨ What to expect:
• Calories & macros made simple
• Hydration & supplements
• Hormonal health & RED-S
• Fuelling for training & recovery
• Real-life tips you can actually use
• I will also discuss topics like navigating training through the menstrual cycle, perimenopause and menopause

📅 Saturday 25th April
⏰ 11am
📍 Dungarvan Harbour Sailing Club
💚 FREE event – but spaces are limited!
👉 Secure your spot now at:
waterfordfestivaloffood.com

Bring a friend and come along with your questions – this is your chance to learn, connect, and take control of your nutrition 🙌

.ie

CHICKEN SHAWARMA SANDWICH 🥪 My baby is napping so had time to eat and post this - this was up there with one of the yumm...
07/04/2026

CHICKEN SHAWARMA SANDWICH 🥪

My baby is napping so had time to eat and post this - this was up there with one of the yummiest lunches this year. I love the one they make in the Railway cottage and wanted to attempt my own version. So glad I did will be adding this to lunch ideas for the next school term.

To make 4 sandwiches (we use one bread roll and half each)
2 chicken breasts
One block of halloumi
Tbsp olive oil
Two lemons
Two cloves of garlic
Paprika
Chilli
Tumeric
Cumin
Cinnamon
Cayenne
Tomato puree
Salt and pepper
2 bread rolls
Vegetables and leaves of choice I used rockett and tomato

Calories for half a roll 414
Protein for same 35g
Fat 15g
Carbs 35g

28/03/2026

ZERCHER SLRDL 🫶🏻

Why do I love these so much?

Simple - ✨INSTABILITY✨

Training in an unstable position challenges your ability to control your pelvis and hips, which is one of the most effective ways to improve proprioception — your body’s awareness and control in space ✨

With the barbell pulling you forward, you’re forced to truly hinge into your hips and load your glutes through their full range. It also makes standing back up way more demanding… and that’s where the glutes really have to step up and you FEEL THE ENGAGEMENT 10 fold!! 🌶️

🔑 Movement cues:
• Stay braced — keep your core engaged so your ribcage and pelvis move together
• Think “take your pelvis with your spine” as you hinge
• Keep your lats active (imagine squeezing oranges in your armpits 🍊)
• Hips stay level — both hip bones facing the same direction
• Soft bend in the standing knee to help load the glutes
• Drive through your foot as you come up, using your hamstring + lower glute
• Slow it down and exhale as you return to standing

Here I’m teaming the movement with a backward lunge and knee drive for some added spice 🌶️ Give it a go and let me know how awakened your glutes become!

Strength training 🤝 stability + mobility work

strengthandstability

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