Jessica Sanderson Health & Fitness

25/08/2025

✨✨starting next week!!✨✨

https://www.facebook.com/share/p/16uRdyevAy/?mibextid=wwXIfr

17/08/2025

Indi winning the Hang Tough competition at the Abbeyside FC Fun Day. Hanging off the bars for 12mins and 2secs 💪

04/06/2025

✨ Motivation Follows Action ✨

Struggling to stay consistent with your habits?

Here’s something that might shift your whole mindset:

Don’t wait to be motivated to take action. Do the action — and motivation will follow.

We often think we need to feel like it before we start.
But in reality? It’s the starting that creates the feeling.

Ever noticed how after a workout you feel more motivated to eat better, drink more water, go to bed earlier — just be healthier in general?
That’s not willpower.
That’s action creating motivation.

This is where the 5-minute rule works wonders.

💡 Just start.
Tell yourself you’ll warm up for 5 minutes — even if you’re not in the mood, even if your energy feels low, even if the couch is calling.
And 9 times out of 10, you’ll want to keep going.
That little spark of movement is usually all it takes.

If you’re struggling to stay consistent with your workouts or healthy habits, remember this:

👉 Action leads.
👉 Motivation follows.
👉 Start small.
👉 Keep showing up.

You don’t need motivation.
You need a nudge to begin.
And once you do? The rest gets easier.

28/05/2025

Just a reminder there will be no Walton Park junior parkrun this Sunday 01st June.

Back to normal on Sunday 08th June.

28/05/2025

Autumn Running Groups – Now Open for Booking! 🍂 🏃‍♀️ 🏃‍♂️

I’m excited to share the start dates for my next Couch to 5K and 5–10K running groups this autumn!

🏃‍♀️ Couch to 5K – Starting Tuesday 2nd September @ 7pm (10 weeks)
➡️ Perfect for complete beginners or anyone returning to running after a break. We’ll build your confidence and fitness gradually, one step at a time.

🏃‍♀️ 5–10K – Starting Tuesday 16th September @ 7.45pm (8 weeks)
➡️ Ideal for runners who can comfortably run 5K and are ready to take it to the next level. A supportive and structured plan to boost your distance, speed, and consistency.

It’s the perfect time to reset after the summer and ease back into a feel-good routine. 🍁👟 Whether you’re starting from scratch or ready to level up, these courses will help you build fitness, confidence, and consistency.

Both groups are a brilliant way to stay motivated through the autumn and work towards your running goals—whether that’s completing your very first 5K or 10K, or getting race-ready for the Winter League!

Spaces are limited, so get in touch soon to secure your place.

23/04/2025

On this evening 🙌
Suitable for all levels and a great mix of cardio and strength!

20/04/2025

A great morning down at Walton Park junior parkrun with the Easter Bunny 🐰🐣

17/04/2025

12/04/2025

Fat Loss vs. Weight Loss – What’s the Difference (and Why It Matters)

Let’s clear this up: weight loss and fat loss are not the same thing.
If your goal is to look leaner, feel stronger, and be healthier, it’s important to understand the difference.

Weight Loss = A drop in your total body weight.
This includes:
• Fat
• Muscle
• Water
• Even food still in your digestive system

Fat Loss = A drop in your body fat percentage.
This means you’re losing fat while preserving muscle – which is exactly what most people actually want.

Why This Matters:
You can lose weight without getting leaner or healthier – especially if you’re losing muscle.
But when you lose fat and keep muscle, you look more toned, strong, and your metabolism stays healthier too.

⸻

How to Track Weight Loss vs. Fat Loss:

Weight Loss Tracking:
• Use the scales (but don’t panic over daily changes – water, hormones, food intake all affect it).
• Track trends over time (e.g. weekly averages).

Fat Loss Tracking:
• Take progress photos
• Use measurements (waist, hips, thighs etc.)
• Pay attention to how your clothes fit
• Track strength in the gym – if you’re getting stronger, you’re likely keeping muscle

⸻

How to Lose Fat (Without Losing Muscle):
• Strength train at least 2-3x per week
• Eat enough protein (aim for 1.6–2g per kg of body weight)
• Create a calorie deficit through food, movement, or both – but don’t crash diet
• Prioritise recovery – sleep, manage stress, and don’t overtrain

⸻

Bottom Line:
The scales can be helpful, but they don’t tell the full story.
Focus on body composition (fat vs. muscle), not just body weight.
Because strong, lean, and healthy beats just “lighter” every time.

20/03/2025

📣 Your “Ideal Weight” Isn’t a Number—It’s a Feeling.

For too long, we’ve felt that happiness lies in a smaller number on the scales —but here’s the truth:

👉 The best weight for you is one where you feel healthy, strong, and can live a life you enjoy.

Sure, being lighter might sound appealing—but if it means constant restriction, missing out on family dinners, or feeling drained… is it really worth it?

✨ Imagine this instead:
• Moving your body in ways that feel good (not as punishment).
• Enjoying meals out without guilt but at the same time, still making better choices because you want to.
• Having energy to keep up with your busy life.
• Feeling confident in your skin—no matter what the scale says.

This doesn’t mean you can’t work towards fitting better in your clothes or shedding a few pounds, but let’s move away from focusing solely on the number on the scales. Instead, aim for a balance where your body feels strong, and your life feels full 💙

16/03/2025

All kiddos from 4-14years old of all abilities welcome at the Walton Park junior parkrun. Every Sunday at 9.30 in Dungarvan.
Giving them another opportunity to enjoy exercise and creating a nice routine for them from a young age is so important 🙌