Tag Archives: training

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 stirfried in coconut oil with white rice.

Dinner: Spinach salad with poached salmon darne, sauerkraut, fresh beetroot, and hummus with apple cider vinegar and olive oil dressing.

Before bed: Organic oats with ground chia seeds, desiccated coconut and almond butter.

Fluid intake

My water intake is approximately 2.5 litres on training days, with 2 cups of white/green tea in addition. I also drink 3-4 cups of coffee per day made with KoKo coconut milk (Even PTs have their vices!!). Once I feel like caffeine isn’t affecting my sleep, and my energy levels aren’t becoming dependent on it, I’m happy. If I feel like it is, I will cut down to 2 cups per day.


I take fish oils first thing in the morning, with a B-complex which has added iron in it. I take chlorella and cilantro 3 times throughout the day – I recently had my mercury amalgam fillings removed so I am currently on a heavy metal detox protocol. I take Vitamin D3 on days when I haven’t had any sun exposure. I also take magnesium 1 hour before bed to help me unwind.


I am currently doing Crossfit in a competitive setting, with my first competition coming up in 3 weeks time. Crossfit is a combination of Olympic weightlifting, strength training, gymnastic and endurance training. Since this training is massively demanding, my calories and carbohydrate intake are very high for a girl. For the last few months, my priority is to perform to my maximum capacity and fully recover from each training session. My main training goal is no longer to be lean and have a low percentage body fat, and I am simply trying to maintain my weight at 68kg and 14% body fat while getting as strong and fit as possible for my upcoming competition. I am training approx. 7 days per week with 2 rest days. A typical week consists of 3 Olympic lifting sessions, 3 Crossfit session and 1 mobility/pre-/re-habilitation sessions to ensure I stay flexible, supple and injury free.

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 your personal goals!

eating clean

Eating Clean

This means cutting out the crap- the processed food, carbs, sugar and anything with an advert basically- alcohol, smoking and junk food are a no go! Check out our Pillars plan for some healthy ideas to keep you on track!



Upping your game at the gym will maximise your results this summer. Invest in some good quality gym gear to look and feel confident- it’s amazing how the little things make you train harder and feel happier going to the gym!

Tip: Feeling tired before the gym? Hop into the shower for a two minute blast, followed by a quick burst of cold water and you’ll be ready to go!



You can see our own range of supplements in stock to aid your fat loss and lean muscle gain. Our products are designed to ensure you are feeling and looking your best- boosting energy naturally and providing you with the essential nutrients your body needs on a daily basis. Speak to your trainer if you have any special dietary requirements or have very specific goals for your results.


 Personal Training, Motivation and Support

Every person at The Edge: Clontarf has different personal goals. We work with each individual to ensure they reach their objectives for both physical and mental goals.

If you like what you are reading or hearing about us, and are keen to start a new program or a new path to a healthier way of living, give us a call now on 853 4091 or email info@theedgegym.ie