fitpositive.ie

fitpositive.ie Claire Farrell | Online Coach | Simplifying midlife health & weight loss
(4)

18/06/2026

Taking that first step towards improving your health and fitness can be so far-reaching it’s almost unbelievable.

You might join Fit Positive because you want to lose weight, feel stronger, have more energy, or feel good in your clothes.

But what actually happens is often so much bigger than that.

You become more confident.
You have more energy for the people you love.
You show the next generation what female strength looks like.
You are fun to be around.

And not only that, you’re also building muscle, increasing bone density, improving your heart health, protecting your brain health, and reducing your risk of many of the chronic diseases that become more common as we age.

One seemingly small decision can have endless positive impacts.

The ripple effect can change an entire family.

That’s why I created Fit Positive.

It’s about creating a stronger, healthier future—not just for ourselves, but for the people around us too.

If you’re feeling like this could be your time to join, we’d love to have you! We start a 2 week deload program next week when we’ll ease into@our next challenge with a focus on form, technique and establishing habits that last.

Then, on 6th July we start our next challenge.

There couldn’t be a better time to join - comment ‘Join’ and I’ll send you the details. Or find the link in my bio.

So excited about the future for us women in midlife! ❤️

17/06/2026

By far the hardest part of my career pivot was putting myself out there on Instagram to be judged and criticised by Irish society.

This Brene Brown quote has helped me hugely:

First she quotes Theodore Roosevelt:

“It’s not the critic who counts.

It’s not the man who points out how the strong man stumbles, or where the doer of deeds could have done it better.

The credit belongs to the person who’s actually in the arena.
Whose face is marred with blood and sweat and dust.

Who at best in the end, knows the triumph of high achievement, and who at worst, if he fails, he fails daring greatly.”

She then says:
“1. It is not about winning. It’s not about losing.
It’s about showing up and being seen.

2. This is who I want to be. I want to create.
I want to show up and be seen in my work and in my life.
And if you’re going to show up and be seen, there is only one guarantee. And that is, you will get your ass kicked.

So you have to decide, if courage is a value that we hold, this is a consequence.

3. If you’re not in the arena also getting your ass kicked, I’m not interested in your feedback.

Period.”

This helped me, I hope it helps you too.

Go for it! 🔥

16/06/2026

Comment ‘LIST’ and I’ll send you our weekly grocery list 🤍

Yesterday I talked about the 3 things that matter most for fat loss and muscle gain:

✔️ Calories
✔️ Protein
✔️ 80% whole foods

This is what that looks like in practice.

If you’ve got most of this list covered, you’ll be able to make the majority of the meals in the Fit Positive app.

We keep things simple by buying many of the same staple ingredients each week and building our meals around them.

No complicated recipes. No expensive superfoods.

Just a balance of protein, carbs, healthy fats and fibre-rich foods to support muscle, energy, hormone health and satiety.

It doesn’t need to be complicated when you have a plan ✔️

15/06/2026

One of the biggest nutrition mistakes I see women make is confusing healthy eating with eating for their health goals.

For years, I thought healthy eating meant:

✔ Organic food
✔ Plant-based food
✔ Whole foods
✔ Avoiding anything I’d labelled as “bad” (this was a long list)

Yet I was exhausted, gaining weight and struggling to get through the day without a nap.

What I didn’t realise was that I was focusing almost entirely on micronutrients while overlooking macronutrients.

The reality is:

Healthy foods can absolutely be part of a fat loss diet.

But healthy eating alone doesn’t guarantee fat loss.

If your goal is fat loss, you also need to consider:

• Calories
• Balanced Meals
• 80/20 Whole Foods

This is Nutrition 101.

Yet somehow most women were never taught it.

Instead, we’ve been taught to focus on whether food is clean, organic or processed while ignoring the fundamentals that actually move the needle.

The good news is that nutrition doesn’t need to be complicated.

Focus on the big rocks first:

✔ Energy Balance
✔ Balanced meals

Nutrition really can be that simple.

Keep following for more calorie-conscious balanced recipes!

Comment JOIN if you’d like to learn more about Fit Positive and I’ll send you the details. 🤗

14/06/2026

Normal family-friendly food, just calorie-conscious and balanced ✔️

FIT POSITIVE HIGH-PROTEIN BEEF LASAGNE 👇

Serves 6

Per serving:
480 calories
50g protein
76g carbs
15g fat

Ingredients:
* 1 onion, diced
* 1 tsp olive oil
* 600g 5% lean beef mince
* 1 medium courgette, grated
* 2 medium carrots, grated
* 150g mushrooms, finely chopped
* 800g chopped tomatoes
* 2 tbsp tomato paste
* 1 tsp dried oregano
* 1 tsp dried basil
* 3 cloves garlic, crushed

Cheese Sauce
* 450g low-fat cottage cheese
* 1 egg
* 30g grated Parmesan
* 200ml low-fat milk
* 2 tbsp nutritional yeast

To Assemble:
10 lasagne sheets
100g grated mozzarella

Method:

1️⃣ Preheat oven to 180°C.

2️⃣ Heat the olive oil in a large pan. Add the onion and garlic and cook until softened.

3️⃣ Add the beef mince and cook until browned.

4️⃣ Add the grated courgette, carrots and mushrooms and cook for a few minutes.

5️⃣ Stir in the chopped tomatoes, tomato paste, oregano and basil. Season well and simmer.

6️⃣ To make the cheese sauce, blend the cottage cheese, egg, Parmesan, milk and nutritional yeast until smooth.

7️⃣ Layer the lasagne:
Layer meat sauce, lasagne sheets and cheese sauce. Repeat until all ingredients are used, finishing with meat sauce on top. Sprinkle over the mozzarella.
Repeat until used up.

8️⃣ Top with mozzarella and bake for 30–35 minutes until golden.

9️⃣ Serve with a simple side salad.

Follow along for more simple balanced recipes 🤗

12/06/2026

Strength training can be simple, slow and calm. All done from the comfort of your own home!

Start with bodyweight only or super light weights, focus on form & technique and add weight as you build confidence.

Do 6-8 reps of each move and 3 rounds!

Goblet Squat

* Hold the dumbbell at your chest
* Sit your hips back and down
* Keep your chest tall
* Drive through your heels to stand

Deadlift

* Hold the weights close to your legs
* Push your hips back
* Keep your back flat
* Squeeze your glutes to stand

Bent Over Row

* Hinge at the hips
* Keep your back flat
* Pull your elbows towards your hips
* Squeeze your shoulder blades together

Shoulder Press

* Start with weights at shoulder height
* Brace your core
* Press the weights overhead
* Lower with control

Hammer Curl

* Keep your palms facing in
* Keep your elbows by your sides
* Curl the weights to your shoulders
* Lower slowly with control

Let me know if you find this helpful and I’ll make more videos like this!

11/06/2026

When you shift your focus away from simply losing weight and towards body recomposition, you’re designing a body that will help you:

Prevent chronic disease
Improve metabolic health
Protect brain health
Protect heart health
Build muscle
Improve bone density
Improve mobility, stability, independence

The weight loss becomes the icing on the cake instead of the whole cake.

Because when we dig deeper than the weight loss goal, the real goal for most of us is to stay strong, capable and independent as we age.

To be able to truly thrive. To be the oldest person in the gym - not the youngest in the nursing home.

That’s what we’re really building.

Keep following for practical, evidence-based tips to help you get leaner, stronger and healthier in midlife. 💪

10/06/2026

The proof has been there since 1990 - thanks to for the reminder!

Research has shown for over 35 years that strength training is safe, feasible, and effective for reducing frailty while improving stability, mobility, and independence as we age.

In fact, the World Health Organization recommends that adults work all major muscle groups at least twice per week (which is exactly what we do inside the Fit Positive community).

Yet in 2026, studies show that only around 20% of people worldwide are meeting these guidelines.

And my gut instinct is that the figure is probably even lower here in Ireland—particularly among women, and especially among older women.

That’s a problem.

Because strength training isn’t just about building muscle or changing how you look.

It’s about:
✔️ Staying independent
✔️ Reducing your risk of falls
✔️ Maintaining bone health
✔️ Keeping up with your children and grandchildren
✔️ Feeling strong and capable in everyday life

So tell me…

Are you strength training at the moment?

If not, what’s stopping you?

Let me know below 👇

And if you’re not sure where to start, follow along. I’ll be sharing simple, beginner-friendly workouts that you can do at home to help you build strength and confidence, one step at a time.

Study: “High Intensity Strength Training in Nonagenarian s - Effects on Skeletal Muscle
Maria Fiatarone (I pronounced it wrong in the video!) MD; Elizabeth C. Marks MS; Nancy D. Ryan, DT; et al

Do you strength train?

09/06/2026

Have you ever felt like you know exactly what you should be doing to lose weight, get stronger, or feel healthier… but you just can’t seem to stay consistent?

You’re not alone.

In this week’s episode of The Fit Positive Podcast, I’m addressing some of the most common challenges midlife women face.

This is inspired by the responses I received when I asked my Instagram community to finish the sentence:

“I want to _____ but _____.”

An overwhelming theme was consistency & motivation.

“I want to commit to a calorie cut but finding it hard to be consistent and stick to it.”

“I want to stay CONSISTENT but LIFE gets in the way.”

“I want to be consistent with food but life keeps getting in the way.”

“I want to be motivated but I’m bone tired all the time! Heavy brain”

If you’ve ever thought:

“I know what to do… so why can’t I just do it?”

This conversation will help you understand why—and more importantly, what to do about it.

Healthy habits shouldn’t feel like punishment.Make them enjoyable and they will be sustainable.
08/06/2026

Healthy habits shouldn’t feel like punishment.

Make them enjoyable and they will be sustainable.

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