Claire Byrnes Fitness

This is fun 😁. What have I missed.

Your metabolism is not slowing down, but your daily activity levels might be.

As a result you're body composition has chang, d or you've gained weight.

All of which is completely fine, and lets be honest, normal if you have a full-time job, children, a house to run, injuries etc but to be clear that's not your metabolism that's life and a change in circumstances.

Circumstances that are creating a barrier to your previous activity levels, how much you moved daily, how many times you went to the gym weekly, how many times you went for walks/runs weekly, being tired having an effect on energy levels, food choices etc.

All that will impact your body composition and weight.

But that is not your metabolism, and the good news is there are ways around it. There are ways to change this, but just stop blaming your metabolism.

For help, send me a DM or click on the link in my bio.

composition

Did I miss anything! I could write a book.

If you're ready to cut the BS, you know when I am.

Scratching your head and wondering why your doing so much and not getting results. Maybe some of these will ring a bell.

I overheard someone speak about an Olympic athlete the other day & how they wish they could have a body like them. There are, of course, a few issues with this!

1. This person & majority of us are not Olympic athletes or any kind of athlete, for that matter, but also the thought process on how to achieve their bodies is up your arse & backwards.

Athletes are focused on getting better at their sport & to do that, they will train harder and eat to fuel their bodies for performance & have muscle, not eat to fall in line with a specific number on the scales

So you want to look like an athlete, but you program hop, only think about calories burned, have an end date & dont have your diet dialled in....... then what do you expect!

If you ever want to look somewhat comparable to an athlete, then train like an athlete. Think about the weight you are using, the frequency of your training, and are you eating the right foods? Your time, your work/life balance.

Also stop training based on how you think you should look to others. Thats a sure way to give up if your forcing yourself to do something you dont like & also just because you think others care. THEY DONT! Its all in your head.

To stick training that will get you stronger, fitter, and eventually see the change you want, you need to it for yourself and no one else.

The plant 🌱 vs animal 🥩 protein debate. Which is better for your goals?

Yes, animal proteins generally have a more complete amino acid profile and may stimulate muscle protein synthesis slightly more after a meal. But when researchers look at what actually matters—building muscle, increasing strength and improving body composition—the differences become much less important.

Study after study shows that if you're:
✔️ Eating enough total protein (around 1.6g/kg/day for most people who resistance train)
✔️ Challenging your muscles with progressive resistance training
✔️ Recovering well

..you can build muscle and get stronger whether your protein comes from plants, animals or a combination of both.

Too many people focus on finding the "perfect" protein source while ignoring the fundamentals.

It's a bit like arguing over which brand of trainers is fastest when you haven't actually started running yet. 😅

Nutrition isn't about picking a team. It's about building habits you can stick to consistently.

So instead of asking:
❌ "Is chicken better than tofu?"

Try asking:
✅ "Am I eating enough protein overall?"
✅ "Am I strength training consistently?"
✅ "Can I keep this up long-term?"

Because consistency will beat perfection every single time.

👇 What's your favourite protein source? Plant, animal... or a bit of both?

This was everything I ate on Saturday in Kilkee.
You dont have to spend the following days trying to "make up" for it.

❌ Extra cardio.
❌ Eating as little as possible.
❌ Feeling guilty.

Simply get back to normal meals.

Because one day doesn't make you gain fat...
Just like one salad doesn't make you healthy.

The people who get the best long-term results aren't perfect.
They're consistent.

They enjoy holidays.
They enjoy birthdays.
They enjoy family days out.

Then, they get back to their normal routine.

That's the secret.

#