Optimal Health and Performance

22/10/2026

Marathon at the weekend?
Have you thought about your food for the rest of the week? Have you planned your food? Is it realistic that you can cook it and will it benefit you on race day?
A few important questions to think about in the week leading up to your marathon.
No need to start carb loading yet but do ensure you get a good balance of protein, fats and carbohydrates in the next few days. Eating anti inflammatory foods like oily fish, berries, green veggies will help you on race day & recover better too in the weeks after your big race. Hydrate well this week too, add in an extra glass or two of water daily preferably before 7pm (so your not getting up during the night). Can you go to bed 30 mins earlier this week? Sleep helps you recover and you are in recovery mode during taper time.
Sit down for a few mins each day to plan your day before, number pick up, parking/transport to & from the race. Make a list of everything you need to wear on race day and your after bag, ( include some warm clothes, a drink, recovery food etc). If you have supporters on the route know where they will be and also what side of the road they will be on.
For those carb loading the bad news is it’s not an excuse to eat everything in sight. Your usual foods,( think carb based dinners that include pasta, rice, potatoes or bread but only those you’ve practiced with) plus a couple of extra carb based snacks will be enough for a couple of days before. You don’t want to end up putting on a lot of weight this week.
On race day stick to your nutrition plan. Yes you will feel great for the first half but that doesn’t mean you don’t need to fuel for the second half. Don’t try to play catch up, you will lose your pace for 2-3 miles or worse hit the dreaded wall. Hydrate along the route (which you’ll have checked out). Golden rule, don’t try anything new on race day.
Most of all enjoy the day, enjoy the anticipation, you trained for this, this is your day!
Feel free to share with anyone running a marathon & ask any questions.
Jackie.

24/09/2026

🚼 Buggy Buddies! 🚼

We are delighted to bring back our Buggy Buddies programme! This programme is aimed for new mums, from six weeks postpartum to get back into light exercise! This tutor led walk and talk is a great way to meet other new mums, get some exercise and some advice from a trainer professional!

All details are on the poster and you can book your spot through here: https://krsp.ie/krsp-events/

MumTrainer Kilkenny County Childcare Committee Healthy Kilkenny

04/09/2026

Ready to become a stronger, healthier version of yourself?

The 12-Week Programme is designed to help you build consistent habits, improve your fitness, and make sustainable progress without extreme diets or quick fixes.

You’ll get:

• Smart training that fits your lifestyle
• Sustainable nutrition guidance
• Expert support every step of the way
• A clear plan to keep you accountable

Small steps. Consistent habits. Real progress.

Your next chapter starts here. Join the 12-Week Programme today.

Send me “START” to find out more.

31/08/2026

Always love receiving feedback!

28/08/2026

The highly successful 12 week programme is now available to book for September.
Back to routine time (after a glorious summer) is a great time to tidy up or create those habits again. We go at your pace! For more information or just a quick chat to see if this is for you, call me at 087-7112046 or WhatsApp to book

11/08/2026

Have you heard about our new race this August? 5k 10k and a family stroll. The Abbott festival of running will take place on August 15th and we’re delighted to be involved and thankful to Abbott to be chosen to share the profits between our elite athletes fund and Cois Nore! This is going to be a great day of running!! Register today on Popup races!

03/08/2026

Hi to everyone who’s new here, I’m Jackie, a nutrition and health coach, and I’m here to help people lose weight in a way that’s realistic, sustainable, and doesn’t take over your life.

❌ No fad diets.
❌ No detoxes.
❌ No guilt.

Just evidence-based nutrition, practical support, and healthy habits that fit into real life.

I offer 1:1 online coaching, so no matter where you are, you can get personalised support, accountability, and guidance to help you reach your goals.

If you’ve been thinking, “I’ve tried everything,” let’s have a conversation. Sometimes the right support makes all the difference.

💬 Feel free to introduce yourself below or send me a message if you’d like to know more. You can also find out more about the support packages available at www.optimalhealthandperformance.ie

HealthAndWellbeing SustainableWeightLoss

28/07/2026

24/07/2026

Workplace Walking Day is back on Wednesday, 23rd Sept! Help your team step away from their screens and enjoy the benefits of active commuting or a quick walking meeting. Ready to get Ireland’s workplaces moving? 👟