CP Fitness & Nutrition Coaching

14/02/2024

🍬Sweet Treats under 150kcal🍬

My go to with a cup of Coffee is definitely a Caramel Freddo 🤤🍫

This is a gentle reminder that you don’t need to cut out or restrict your favourite foods in order to lose weight, yes you might need to eat less of the less nutritious food types but there is no need to cut it out completely.

Cutting out your favourite foods will not only lead to an unhealthy relationship with food, it will increases your chances of binging especially at the weekends 💔

If a ‘Coach’ is asking you to remove an entire food group I.e., Carbohydrates or is insisting you can’t enjoy the food you love in moderation this is a red flag 🚩 and maybe time to move on.

Enjoying your favourite food in moderation will increase adherence to your plan, make the process x10 more enjoyable and as a result you will achieve your goals far happier 🖤

For more information on our coaching services, drop me a DM 📲 more than happy to help 🤗

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08/02/2024

Thursday wisdom from Coach Céire 💭

As a Nutritionist, and Personal Trainer the most frequently asked question I get is ‘how long will it take to lose x amount of pounds? Can you provide a core workout to help reduce my belly fat?’ 🙈

The truth is no amount of Sit-Ups will help reduce body fat around your tummy area. The only way you can drop body fat is to follow a Calorie Deficit consistently for a sufficient period of time approx. 8-12 weeks.

That’s right, 12 weeks not a 4 week quick fix 🤯
This depends on your starting point of course!

If a coach is providing you with a 1,200 Calorie Deficit this is a red flag 🚩 imagine needing a Calorie drop at the half way point- 1,200-150 = 1,050 Calories 😱

What is likely to happen?
- If your a female your now at risk of losing your menstrual cycle
- You will end up binging, and restricting
- You will have no energy, experience brain fog and extreme mood swings

Progress is so much more than what you weigh, maybe you’ve improved the quality of your diet.
Increased fruit, and vegetables and maybe added more grains to your diet.

Now you have more energy to train, and perform daily task.
As a result of the above you are 90% more likely to adhere to your Calorie Deficit.

Let’s not get hung up on instant results and instead focus on becoming the healthiest and happiest version of you in the safest way possible 🤗

Did you find this post helpful? Then follow along for more top tips 🤗

Make 2024 your year 🚀

05/02/2024

✨Client Testimonials✨

Positive client feedback, nothing makes us happier here at CPFNCoaching 🥹
To make a difference is every coaches goal in my opinion , and to do that while helping a client understand that ‘health’ is so much more than a number on the scales is even more rewarding ⚖️

We are taking on Online Clients for the following packages 👇🏼
🍎Nutrition Coaching
🏋🏽‍♀️Exercise Coaching
🤸🏼🍏Nutrition, and Exercise Combo Deal
For more information hit the link in our BIO or DM for more information 🤗

Our Personal Training diary is closed for the foreseeable future but you can join our Waiting List by sending us a DM 📲

Make 2024 your year 🚀

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29/01/2024

Recipe of the week is Coach Céires favourite Banana Pancakes 🤤🥞

The most delicious start to the day 😋
For extra Protein simply add 1 scoop of your favourite Whey Protein, and depending on your goal you can adjust the measurements I.e. 40g of oats instead of 50g 😍

Don’t forget to tag us in your creations!
🥞🍯🍓🍌🫐

For all coaching enquiries hit the link in our BIO, or DM for more information 📲

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25/01/2024

Thursday wisdom from Coach Paul 🙌🏼

The process to becoming a healthier, and happier you is not meant to be perfect. The journey will never be linear, but we promise it will bring worth it 🎯

Don’t give up on a hard day, instead focus on controlling the controllables.

Show up, be consistent and enjoy the journey 🫶🏼
The rest will undoubtedly look after itself.

Invest in YOU 🤝

For all coaching enquiries hit the link in our BIO, or DM for more information 📲

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22/01/2024

✨ Calorie Deficit Explained ✨

What is a Calorie Deficit? A Calorie Deficit occurs when you consume less calories than your body burns which results in weight/fat loss.

Entering a Calorie Deficit or a dieting phase doesn’t mean you have to give up your favourite foods, instead I’d encourage you to implement your favourite foods into your diet for two reasons 👇🏼

1️⃣. You have a much higher chance of adhering to your Deficit
2️⃣. The process will be far more enjoyable, and sustainable long-term
Let’s ditch the Fad Diets 👋

The truth is there is no ‘6-week bootcamp that can guarantee you to lose x amount of pounds’ but what I can guarantee is if you move your body more, and you burn more calories than you consume consistently over time the results will follow 📈

It really is as simple as that ☺️
Long-term sustainability is key, implementing new habits that will change both your body and mind minus the stress, and restriction is possible 🙌🏼

Being both patient, and consistent will yield the very best results 🤝

Hit follow for more realistic weight-loss tips, and so much more 😎

24/10/2023

✨Nutrition Coaching Diary Open✨

Are you looking to make a long-term sustainable change?

Fed up of quick fixes, and fad diets?
Do you want to achieve more than weight loss?

Then look no further than CPFNCoaching, sign-up to 1-on-1 nutrition coaching under the guidance of our Nutrition Wiz Coach Céire 🍎

For more information, drop is a DM today 📲 Very exciting news dropping soon, keep your eyes peeled 👀

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25/09/2023

✨Bridal Testimonial✨

Ashleigh Roper


‘I started with Céire and Paul in February 2022 and it was the best decision I ever made. I gained so much confidence in myself and my abilities in the gym and I really grew to love exercise. Céire taught me so much about nutrition and totally changed my mindset around food and dieting.
Céire and Paul are encouraging, kind and so committed. They were always only a WhatsApp away and were consistently there to support, guide and motivate me. I felt beautiful on my wedding day and couldn’t have felt as confident as I did without them! I would recommend CPFN to anyone and everyone 😊’

How stunning did our beautiful client Ashleigh look on her wedding day? 😍

It was a pleasure to be a part of your wedding preparations Ashleigh 💍

Thank you for choosing CP Fitness & Nutrition we both wish you nothing but a lifetime of love & happiness Mrs Roper 👰‍♀️💒🤍

Our diary is open for 2024 brides 👰‍♀️ Ladies don’t leave it to late drop us a DM today for more information 📲

24/08/2023

✨Client Spotlight✨

• January ➡️ August 2023 •

It has been a pleasure to help Katie achieve her desired goals, but her adherence and commitment to plan truly speaks for itself.

However, this is so much more than a weight loss transformation.

What you don’t see is the,
- Mindset shift
- Improved relationship with food
- The sacrifices, commitment, drive and sheer determination it takes to get to this point

Over a 8 month period Katie dropped a total of 12.5kg, and a total of 31 Inches all over 🤯

Incredible right? What’s even more incredible is the fact it’s sustainable long-term which is the key component to any good transformation.

Katie’s Testimonial 👇🏼

‘I’ve been working with Céire since January. From the get go, Céire was always so supportive - and only a text away. Detailed feedback was received every week, along with any advice or changes she felt were necessary. Céire is absolutely amazing at what she does, so knowledgeable and preaches a balanced lifestyle to all of her clients. Céire is so supportive in and out of the gym and always makes time for her clients when they need it.’

Happy Client = Happy Coach 😉

Katie is locked in, and committed to her next phase with CPFNCoaching with the goal of becoming stronger, and to build muscle 💪🏼

Let’s go girl 💥

Interested in changing your life? Fed up of quick fixes & fad diets? Then drop us a text today for more information 📲

It’s never to late to change ✨

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08/08/2023

🍬Sweet Treats under 150kcals🍭

Nutrition doesn’t have to be boring, and it must certainly doesn’t need to be restrictive. When you sign up to Nutrition Coaching at CPFNCoaching long term sustainability is emphasised from the beginning, it is a lifestyle change not a 4-8 week ‘Quick Fix’ 🎯

I can’t emphasise the importance of balance enough and living by the 80/20 approach works well for a majority of people 🥦🍫

What’s your favourite low kcal treat? 🤤
Let me know in the comments section below 👇🏼

Kinder Happy Hippo with a cup of tea has to be my go to 😋

Are you looking to change your life, gain knowledge, and become the best version of you? If so, hit the link in our BIO or DM us today for more information 📲📧

It’s never to late to start, make the choice to make a change today 🤪

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14/07/2023

04/07/2023

Protein 🥩 the most common buzz word in the health & fitness industry at the moment 🍳

Unfortunately many food products are labelled as ‘High Protein’ (smart marketing that we commonly buy into) and the reality is they don’t contain a sufficient amount of protein per recommended serving size 🥱

As a result of buying into this smart marketing we place less reliance on whole foods naturally higher in Protein such as, meats, eggs & dairy products) 🍳

For athletes who regularly strength train Protein targets should be between 1.6-2.2g/kg/BW per day 🏋🏽‍♀️💪🏼

Simple ways to hit your daily Protein target is to implement a High Protein Snack between meals and to kickstart the day with a High Protein Breakfast 🍳

For more information, or coaching enquiries hit the link in our BIO or DM for more info 📲📧

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