Sinead MacCana

08/08/2026

Kinda like women, your long run needs warming up. Aka eating enough, sleeping enough, actually assessing ‘am I just ‘running for running’s sake’ OR does how I am running actually match my training goal? Eg improve aerobic base or build anaerobic threshold.

If your goals running for fun? Awesome!
Still not an excuse to not fuel correctly, or run yourself to the ground.

If your goal is to get fitter or faster?
There’s minimal long-term benefit to running everyday or long-term under-fueling -> minimal effective dose for maximal results.

I’ve also never met a powerful, malnourished person. Have you?

If you prioritized maximizing your potential, instead of eating the bare minimum & doing the maximum you can… how would that change your week?

If the goal wasn’t control, but long term consistency, what could that look like? 👀

Interested? DM ‘RISE’ or click the link in bio for online run & strength programming that works FOR you, not against you ❤️

07/08/2026

Train hard // recover harder. Your body isn’t broken babe. It’s literally just doing what it can with the recovery you’re giving it - (150g protein yoghurt & frozen berries & low fat peanut butter 🫠)

The only way out isn’t to push through. It’s to give your body what your symptoms are MAJOURLY hinting for!

CARBS. SLEEP. A REST DAY OR THREE! STRUCTURED TRAINING THAT MAKES SENSE!!!! A day without a step goal. Some nice mental chatter perhaps? Maybe even like… add some butter or oil because it tastes nice?!

You can’t out supplement/sauna/ice bath malnutrition & unstructured high intensity training.

Feel overwhelmed by it all? Of course you do! Your mind would be tired, frazzled & you love ‘just doing the right thing’ & exercise FEELS right. And you’re really good at doing it all the damn time. Being lean makes you atleast ‘look’ healthy, right???

But you know can’t stay like this forever, and you don’t have to for the fitness, health & confidence you want.

If I can, you can ❤️
DM ‘RISE’ or click the link in bio to start working for your health, not against it 🫶

04/08/2026

Btw you’ll have to do the opposite of what the influencers are encouraging you to do 🫠 you’ll also probably want to give up multiple times. But every hard workout, every morning alarm you’ve woken up & still trainee/ran/fasted… you’ve done. We both know your stubborn & can deal with being uncomfortable. You can do hard things. You have so much life, strength & true health on the other side ❤️🫶🥰

Need help? Don’t we all! Comment RISE or head to the link in my bio for online coaching for women who want healthy without the sacrifice 🫶

14/07/2026

There is a time & place for dedication. But there should always be a clear end point in mind. When you train for a body building show; there’s a preparation phase & then restoration phase. Same for an ultra run program. Or any competition; there’s specific training phases that take into consideration the timeline, the goal, the milestones needed to hit along the way & training specificity.

The problem with ‘healthy’ lifestyle being the goal; it that it’s open to interpretation that is easily influenced by online trends of low body fat, zero rest days, high fiber & protein & carbs are ‘too insulin spiking’.

Instead of ‘earning’ your rest; we need to earn the right to train as hard as we want by accepting our physiological needs for basic body functions, for true strength & fitness progression.

It might look like ‘health’ eating 6 eggs & no bread post run, or doubling up sessions without a rest day. Or tracking every meal you eat & weighing cinnamon & spinach. But if going WITHOUT that stresses you out, or there’s no clear outlined goals your trying to achieve by doing so, or if the goal has just become ‘do more than last week’

That’s not true health.
And we need to start calling it out because the health consequences are severe, and don’t happen over night but once the same age is done, the results are pretty life altering; mental illness, depression, inability to cope, social isolation, fertility struggles, cardiovascular disease, bone loss & breakage, auto-immune conditions & a overall loss of quality of life.

Need help getting back on track to TRUE health? I’m here. I get it. DM ‘RISE’ to learn how we can work together to GIVE to your health, not take away from it.

10/07/2026