Katelyn Brosnan Fitness

Katelyn Brosnan Fitness ‘Strong Bones, Strong Body’ class every Sat (9:45am if you’re new). DM to book in💪

Tiramisu - but make it high in protein, fibre and antioxidants ❤️If you don’t like the texture of oats, blend it and add...
01/08/2026

Tiramisu - but make it high in protein, fibre and antioxidants ❤️

If you don’t like the texture of oats, blend it and add chia seeds AFTER

Ingredients:
~ Dry ingredients
✨50g oats
✨1 tbsp cacao powder*
✨1 tsp Nescafé instant coffee**
✨1 tbsp whole chia seeds

~ Wet ingredients
✨200ml semi-skimmed milk
✨1 + 1 tsp honey/ maple syrup***
✨1 + 1 drop vanilla extract
✨200g skyr yogurt

Method:
🔥If you don’t like the texture of oats, blitz all the dry ingredients in a blender EXCEPT for chia seeds. You need them whole in order to soak up the milk and thicken the base. Add them after. Otherwise, stir the dry ingredients in your glass container.
🔥Stir in the milk, half the vanilla and sweetener. Cover with a lid and refrigerate overnight.
🔥Stir together the yogurt and other half of vanilla and sweetener. Pour on top.
🔥Dust cacao powder with a sieve on top and enjoy! Serve with fresh strawberries

*can substitute unsweetened cocoa powder
** decaf if you just want the taste
*** can substitute sweetener (e.g. 5 drops liquid stevia, 1 tsp xylitol) if you are aiming to reduce calories or simple sugars in your diet

Nutrition:
⚡️Calories: 532
⚡️Carbs: 62g
⚡️Fats: 13g
⚡️Protein: 40g

Kathy is a great example of balancing self care with busy mom life. We didn’t do anything crazy, 1-2 x 45 minute workout...
19/07/2026

Kathy is a great example of balancing self care with busy mom life. We didn’t do anything crazy, 1-2 x 45 minute workouts per week, sometimes swapped for a quick 15min home workout when needed.

Always finishing a session with some practical talks - how can we make healthy nutrition and lifestyle work?

She embraced consistency over perfection, allowing for a flexible plan as opposed to being all or nothing with maximal amount of exercise. Ironically, that’s the real perfection. Here’s more of Kathy’s story….

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“I started Katelyn’s ‘Strong Bones, Strong Body’ class for women. The workouts are tough but so rewarding. Katelyn tailors each exercise to suit your level of fitness and carefully explains each exercise thereby prioritising safety and preventing injury.

The camaraderie, support and craic amongst the group of women is fantastic. I have also started personal 1:1 sessions with Katelyn.

Katelyn designs highly customised workouts to suit me, tracks my progress meticulously and pays strict attention to my form to prevent injury.

Katelyn’s guidance goes far beyond the gym, she offers highly practical advice on nutrition, health and lifestyle habits.

If you want a trainer who genuinely cares about your success, encourages you every step of the way and builds your confidence, give Katelyn a call, you will not regret it.”

Beetroot Turkey Bombs 🦃🫜High protein, HALF your daily fibre needs and your 5-a-day in one meal! Ideal meal prep for work...
18/07/2026

Beetroot Turkey Bombs 🦃🫜

High protein, HALF your daily fibre needs and your 5-a-day in one meal! Ideal meal prep for work😋

Time: 30 minutes
Servings: 2

Ingredients:
✨100g wholewheat spaghetti
✨ 4 heaped tbsp beetroot hummus (see below)
✨ Turkey bombs
✨ 1 x courgette
✨ 1 x large avocado (~160g flesh)
✨ 1 x lime
✨ 2 tbsp pomegranate seeds

Hummus ingredients:
✨2 pre cooked beetroot from vacuum pack
✨1 can chickpeas, drained and rinsed
✨zest and juice 1 lemon
✨2 tbsp tahini
✨1 tbsp extra virgin olive oil
✨2 garlic cloves
✨1/4 tsp ground cumin
✨1/2 tsp dried parsley
✨Pinch of sea salt + black pepper

Method:
🔥 Wash and slice courgette. Place on small square of greaseproof paper in air fryer and air fry 200 C for 25 minutes, flipping halfway through.
🔥Cut turkey bombs in half. Air fry at 180 C for 22 minutes
🔥Cook pasta according to pack instructions
🔥 Place all hummus ingredients in the blender with juices from beetroot packaging and blend until smooth. You may only fit half the chickpeas at first, then add and blend a second time.
🔥Slice avocado lengthways around the stone, twist into 2 halves. Pop out the stone, scoop out the flesh and slice.
🔥Drain the spaghetti water. Stir through the hummus. Divide all the ingredients between 2 plates. Garnish with lime juice and pomegranate seeds. Top the avocado with chilli flakes if you like extra spice.

Nutrition:
⚡️620 calories
⚡️43g protein
⚡️56g carbs
⚡️26g fat
⚡️13g fibre

Signs you should see your GP/ injury clinic: ✔️Sharp pain immediately on impact (running, single leg hop), which stops w...
13/07/2026

Signs you should see your GP/ injury clinic:
✔️Sharp pain immediately on impact (running, single leg hop), which stops when you stop loading it
✔️Pinpoint tenderness - pain is in a specific spot you can point to with one finger, especially when pressed
✔️Dull ache late in the day or while sleeping
✔️Swelling/ puffiness

Depending on the location of the fracture, severity, how soon you caught it, your lifestyle, injury history etc, every person’s recovery will look different. What’s most important is that you create the best healing environment possible for the bone.

There’s a couple of different reasons this could happen. Increasing mileage too quickly, unsupportive footwear, too much speed work too soon, neglecting proper nutrition and sleep.

My injury is suspected to have come from a complete change of training surface (running track > footpaths) and low energy availability (as training intensity/ volume increases, so should food intake).

Lessons learned! Onwards and upwards to being a stronger, fully fuelled and capable runner🏃‍♀️

This is a staple meal for multiple reasons: ✅ High in fibre, protein and nutrients ✅ Simple ingredients + simple method✅...
27/01/2026

This is a staple meal for multiple reasons:
✅ High in fibre, protein and nutrients
✅ Simple ingredients + simple method
✅ Bursting with flavour
✅ Turkey doesn’t dry out (cook in a bag)
✅ Bulk prepare meal for lunch

Serves: 4
Time: 40 mins

Nutrients:
⚡️467 kcal
⚡️37g protein
⚡️65g carbs
⚡️9g fat
⚡️11g fibre

Ingredients:
✨1x turkey in a bag (500g) (McCarthy’s)
✨2x medium sweet potato
✨2x heads of broccoli (I only had 1🫠)
✨1x punnet pf chestnut mushrooms
✨20g extra virgin olive oil

Seasonings:
✨Smoked paprika
✨Basil
✨Rosemary
✨Garlic granules
✨Onion powder
✨Sea salt
✨Black pepper
(I listed dry seasonings here for convenience, but fresh garlic and onion has better flavour! I used 1x clove garlic + 1 shallot)

Gravy Ingredients:
✨1 tbsp (15g) cornflour + 2 tbsp cold water
✨1 chicken stock cube
✨10g butter

02/01/2026

Strong Bones, Strong Body

The gym is for everyone, not just competitive athletes and bodybuilders.

Build your body up to trade that feeling of fragility for vitality, health and strength💪

It is the equivalent of creating a pension for your health!

For the ladies who want to develop muscle and bone to fight the impact of menopause🦴

For those who want to walk with confidence, not fear of falling and fractures🙅‍♀️

For those who want to stay strong and independent, not too weak and sore to keep doing the activities they love💃

Every Saturday at 10am at Kiskeam Community Gym, starting from January 10th.

Non-members: €11
Members: €8
Package deals also available

DM to book your spot

Thank you everyone who joined the ‘Rise Up & Run 5k’ fundraiser for youth mental health❤️Every penny supports programs ...
14/09/2025

Thank you everyone who joined the ‘Rise Up & Run 5k’ fundraiser for youth mental health❤️

Every penny supports programs to empower and educate young people in Ireland by providing early, preventative mental health education and resilience-building programmes.

They achieve this through content, campaigns, and school-based programmes designed to help young people become effective “guardians of their own minds” and foster societal change in mental health awareness and treatment.

€864 in total was raised in this fundraiser. Thank you all❤️

🏃RISE UP AND RUN🏃‍♀️Just 2 weeks to go! Make every step count for the Irish youth’s mental health🙏5km, Saturday, 6th Sep...
23/08/2025

🏃RISE UP AND RUN🏃‍♀️

Just 2 weeks to go! Make every step count for the Irish youth’s mental health🙏

5km, Saturday, 6th September, 10am

Young and old, walkers and runners welcome.

Food and refreshments will be provided afterwards🙌

Link is in my bio to donate to ‘A Lust For Life’, Irish youth mental health charity.

20/08/2025

Exercise library update: cable face pulls💪

This YouTube series is made to compliment my new ebook: programmed for progress.

If you want to cut through the noise of online fitness content and break past muscle building plateaus, it’s worth checking out.

DM ‘progress’ for a free chapter.

Address

Kiskeam North, Mallow, County Cork, P51, Ireland
Newmarket
P51

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