Nutrition

The benefits of Intra-Workout Fuel

Should you be taking an intra-workout fuel? Taking an intra (during) workout supplement is not something most trainees do, focusing more on the post workout protein shake, but is there much validity to taking some form of nutritional supplement during your workout. The Edge Personal Trainers started to take... Read more

Skin health and the importance of nutrition

Pursuing a healthy lifestyle has many benefits, including more energy, feeling more mentally balanced and having a leaner and more toned body. However, one thing that is not commonly discussed are the effects of exercise and nutrition on skin health. One of the most defining ‘feel-good’ factors for people... Read more

The Benefits of Coffee Pre-Workout

Coffee, when used in the correct way, can be used as a health & fitness enhancing aid. Benefits of Coffee Pre-Workout: Improved micro circulation – leads to improved oxgenation of muscle tissues (Boosting Performance) Improved Endurance – caffeine pre-workout can reduce your perceived level of exertion, thus making the... Read more

Chocolate Protein Mug Cake

Ingredients 1/4 cup almond milk 1/4 tsp vanilla extract 1 scoop chocolate protein powder 1.5 tbsp cocoa powder 1/2 tbsp coconut flour 1/2 tsp baking powder 5  drops liquid stevia Method Mix together all of the ingredients. Pour into a mug. Heat in the microwave for 25-35 seconds, or... Read more

Buckwheat Protein Pancake Recipe for Pancake Tuesday

Ingredients Makes 5 to 6 large pancakes (2/3 Servings) 50g almond flour 50g of buckwheat flour pinch of baking powder 200ml organic whole milk / almond milk 1 whole egg 2 egg whites big scoop of protein powder (Chocolate works well) Totals: Calories: 851 Protein: 60g Carbs: 51g Fat:... Read more

Mineral loss after exercise – Don’t sweat it!

Sweating is our primary mechanism of regulating body temperature. It is also a great way of ridding the body of toxins through the skin. However, when we perspire, we don’t only lose the bad stuff. During exercise, saunas, bikram yoga or intense heat, we also lose important electrolytes and vital... Read more

How to start ‘Eating Clean’ for 2015!

The Pillars is a Four Week nutrition plan with a combination of different food ideas to keep your diet as clean as possible and to help you lose body fat and have a leaner shape. By varying your diet plan each day, you will have a better chance of... Read more

How to rid your body of toxins after the party season!

how to rid your body of toxins
We all over-indulge once in a while but it really can have an immense after-effect on our system in general- our hair becomes greasy or too dry, our nails weaken, our skin can become flaky or more prone to acne. Our sleep can be affected, which has a knock... Read more

Our Top Tips for a New Healthy You!

We’ve all been there- try a diet for a few days, give up, start again, do a quick detox, fall down again…You begin to see a horrible pattern which takes our body on a little rollercoaster ride of calories, bingeing and sugary highs and lows. Here are our tried... Read more

Healthier Lunches in Clontarf

Are you looking to eat healthier while out and about or stuck in the office with nothing but a queue for the microwave? We have three cheeky recommendations for your next healthy lunch: Honeysuckle, a new Health Store & Cafe is situated at No 10 Vernon Avenue and they... Read more

Should I eat Carbs?

We all read mixed reviews about whether or not to eat carbs before or after workout or before going to bed etc…but when IS the best time to eat carbs? Or should we be avoiding them at all costs? Carbs can come in many forms- starchy carbs, fructose, sucrose,... Read more

Why you need to be taking a multi-vitamin each day

Vitamins and minerals are essential nutrients your body needs in small amounts to work properly. MOST people should get all the nutrients they need by eating a varied and balanced diet. However, in our daily diets nowadays, we are more stressed, we sleep less, we worry more, we eat... Read more

Clean Eating Shopping List

So, last week we had a super post about Clean Eating Recipes, so this week’s post is to help you plan ahead for your weekly shop- yep you guessed it, the Edge team are here to help you with your shopping list: Clean Shopping List Still Water Green Tea... Read more

5 Clean Recipes for the Week

Spicy Spanish Chicken Chop two chicken breasts into cubes Fry in a little coconut oil until white Add chopped red onion, a chopped chilli and garlic to the chicken and cook until the onions have softened Add some chopped tomatoes and a few tablespoons of passata Add a sieved... Read more

10 Tips for Cleaner Eating

1. Avoid all processed, refined, chemically treated packaged food as much as possible. 2. Avoid white bread, pasta, rice, cakes etc… 3. Cut down milky tea and coffee. Replace it with green tea or a pre-workout coffee. 4. Add more protein to your meals, alongside green leafy veggies. 5.... Read more

Our Trainers Diet and Fitness Training Plan- Sean

fruit porridge
Sample Daily Diet for Sean Breakfast: 4 eggs Omelette (with peppers) & 1/2 an Avocado Or Porridge with Fruit with Honey Snack: Turkey Slice with Almond butter Lunch: Beef Strip Salad(Olive oil dressing) Post workout: Whey Protein with Glutamine Dinner: 6-8 oz Steak Green Veg and Sweet Potato,1/2 Avocado... Read more

Our Trainers Diet and Fitness Training Plan- Chris

Sample Daily Diet for Chris Breakfast: 4 egg omelette w/ Smoked Salmon and Avocado Bowl of Organic Porridge w/Blueberries Lunch: Chicken / Homemade Burgers / Tuna One of the above with some sort of veg or salad (brocolli, spinach, green beans, asparagus etc) Dinner Options: Steak / Chicken /... Read more

Our Trainers Diet and Fitness Training Plan- Michelle

Sample Daily Eating plan for Michelle: On Rising: Pink grapefruit, hot water and fresh lemon juice, fish oil supplement. Breakfast: 2 eggs, ½ avocado with 2 rice cakes. Crossfit training Post workout: Whey protein shake made with Keifer milk, a banana and 2 tbsp. honey. Lunch: Chicken/turkey and vegetables... Read more

Our Trainers Diet and Fitness Training Plan- Andy

We’ve had loads of recent emails about what our staff are eating and why they train they way they do. We want to practise what we preach so each week we will be doing a little Nutrition and Exercise snapshot of what a typical day looks like for them.... Read more

Cheating on Holidays- How to stay lean and eat (kind of) clean

happy beach couple
Everyone needs a cheat meal or we all go crazy, right? After eating well and training like animal, the last thing you want to happen, however, is for all your hard work to be in vain come your summer holidays. You have worked hard consistently and should be reaping... Read more

Before and After- Chris Cadwell- Our Trainer’s Transformation

chris before and after
Q & A with our Trainer Chris 1 – So you weighed 165kg with a 30% + bodyfat % and now you are 100kg approx and 8% … what is the secret to your drastic transformation? Theres no real secret per say, it’s just Will Power to be honest.... Read more

The Benefits of Vitamin D

The Benefits of Vitamin D Vitamin D is essential for our immune system. It is actually a prohormone, which triggers our genes to promote health which drops our risk of chronic illness. I like to refer to this as the sunshine vitamin as we make vitamin D in our... Read more

How to get Bikini-ready in just a few weeks!

victorias secret
OK, so the main focus of your training and nutrition plan should be long term maintenance and your overall health, but for the more time-conscious among the crowds, here are some top tips on how to get bikini ready in just  a few weeks:   Top tips on getting... Read more

The Edge: Clontarf Supplements

Supplementation is key to a healthy lifestyle and living at your optimum level- increased energy, more positive outlook, improved gut healthy, clearer skin, healthier nails and hair, sounder sleep- Just some of the benefits of a healthy and balanced diet with careful supplementation! But don’t just take our word... Read more

What should you be doing to optimise your results this summer?

We are asked this all of the time to be honest. What helps speed up my metabolism, what exactly is eating clean, what supplements are good to take to optimise my results- the questions are endless but we are keen to recommend what direction you should be taking for... Read more

How to get in shape for Summer

Well, well, well…look who’s come crawling back!?! Year in year out, we see people flood in the doors when the spring sunshine starts to show its gorgeous face! This year more than ever, we are seeing folks running along the promenade, joining bootcamps, power walking or even running around... Read more

The Edge: Clontarf Protein Shakes

protein shakes
Not only are we the best personal trainers in Dublin *as voted for by you guys 🙂 we also double up as pretty handy in the ole kitchen- well we make a pretty mean protein shake anyways… These shakes below also make a great breakfast alternative to eggs if... Read more

Your body’s insurance policy- Super Multi-Vitamin

multi-vitamin
Besides eating clean and exercising smartly, in the health and fitness industry, the multi-vitamin and a good 8 hours sleep are your body’s Premium Health Insurance Policy. We know that it is near impossible to extract all of the necessary nutrients and vitamins from your daily intake of food.... Read more

Sugar- The bitter truth about the white stuff

the truth about sugar
When you think of sugar, what do you think of? Spoons of white fluffy sweetness in your tea? Sugary cakes? Doughnuts? Fizzy Drinks? Sugar is now added to over 3/4 of the food we buy in our supermarkets. You wouldn’t drink a cup of tea with 20 teaspoons of... Read more

Healthy Low & No Carb Snacks

Our clients often find that for meal times the choice is so much easier than in between- the smaller meals often cause stress as it is quite difficult to eat healthily on the go. We have put together a list for you to try whether you are working in... Read more