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Sam Faiers is a busy young mum, that's for sure.

The former The Only Way is Essex star is mum to two-year-old Baby Paul and nine-month-old Rosie with her partner Paul Knightley, who she has been with since 2014. 

When it comes to the pressure to snap back to her pre-baby body, Sam says she isn't fazed.

She told Now! magazine that being a mum to two small babies isn't easy.

''In the early stages it was like, ‘Wow, this is hard!’ But everything is kind of falling into place now,'' she says. 

 

My beautiful family

A post shared by Samantha Faiers (@samanthafaiers) on

When it comes to juggling the two of them, there has been a few tricky moments.

''When I was breastfeeding Rosie, I felt guilty because I didn't want Baby Paul to be left out. I think me and Paul just over compensated and that came down to my hormones. I was very emotional. Now Rosie’s bigger, it’s nice because they can play together!'' 

The Mummy Diaries star was open about what she's doing to get back in shape after having Rosie, though she's put herself under no pressure. 

''I started training three times a week with a personal trainer two months ago. When she’s on holiday I don’t really do anything because I find it really difficult to motivate myself, but I’m trying to get back into it. I like toning exercises, swimming and team sports.''

 

Thursdays my darlings

A post shared by Samantha Faiers (@samanthafaiers) on

As for having another baby? The 27-year-old definitely wants to expand her brood. 

''I'm going to wait until Baby Paul is in school because I think three under three would be too much, but I do want more,'' she says. 

We're sure any future babies will be just as gorgeous as Paul and Rosie. 

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Meeting the girls for a coffee this weekend? Why not throw in a quick gym session with Niamh Cullen beforehand? Two birds and all that. 

This weekend sees the 9th instalment of GYM+COFFEE’s 2018 Summer Stretch Series, in association with Healthcoach by Laya Healthcare. 

The free outdoor workout series has been a huge hit across the country, and this event is set to be a big one!

 

A post shared by Gym+Coffee (@gympluscoffee) on

 

Irish influencer Niamh Cullen and Sean Harding, owner and head performance coach at Back2Basics Fitness Studios, will be there to put you through your paces with their Tabata style HIIT workout.

 

Taking place in Dundrum Town Centre from 11am, the 45-minute workout is open to everyone, and you'll definitely work up a sweat with their heart-pumping moves. 

 

The session will then be followed by coffee and chats with Niamh and Sean. 

 

 

A post shared by Niamh Cullen (@niamhcullenx) on

 

Coffee will be supplied and served by GYM+COFFEE at the very first pop-up store for the brand on the 3rd Floor of Dundrum Town Centre.

 

To register, follow this link and hit INTERESTED.

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Ah, the summer time. When our social calenders are stretched just as tight as our budgets. Between festivals, BBQ's and essential patio cocktails it can be tough to find the time, never mind the moolah, to look after our health. 

Well luckily for us the fitness fanatics at The Happy Pear are to the rescue! 

Starting from Sunday 17th of June, The Happy Pear is to run weekly exercise and wellness classes on the grounds of their gorgeous Clondalkin cafe. 

Running on Saturday and Sunday mornings throughout the summer months, the classes have something for everyone including yoga, pilates, mindfulness, essential oils, and more.

Oh, and did we mention that it's for FREE?!

The classes are taught by Irelands top wellness experts and is a follow on from last year's wildly successful free yoga classes-which saw up to a hundred people attend each week. Reckon you'll be among them this year? 

Your dedication to raising early will be rewarded with access to the cafe open for breakfast and coffee. Choose from a cup of hand-roasted coffee (essential), a selection of vegetarian and vegan breakfasts (clean eating buzz) and free organic porridge (get in my belly)! 

The series kicks off with yoga this Sunday 17th June 9.30am-10.30am and runs until 26th August.

For more information on all things free and fitness check out the Summer Wellness Series on Facebook. 

So gowan, show your body, soul and bank balance some love this weekend. 

 

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We didn't need another excuse to drink coffee, but science has given us another one!

A new paper has found that coffee might be the pre-workout energy we all need. 

After a long day at the office, exercise might be the last thing on your mind.

4 pm thoughts drift to an evening of trying to get the kids fed and hopefully having some relaxation time after they've gone to bed.

Perhaps pumping some iron in the gym or getting out for a run is the last thing on your mind.

However, your love for caffeine might give you that extra energy to get through an evening workout.

Although, getting off the couch and out to exercise is all down to you. 

According to the new paper, conducted by the Samuele Marcora, PhD, the magic brown beans help your exercise performance. 

"The results of several studies demonstrate that caffeine reduces the perception of effort and improves exercise performance, and this is one of the main reasons why three out of four elite athletes consume caffeine before or during competitions," he said. 

Not only will coffee help you get through your workout, it will trick your brain into thinking you don't require as much effort. 

Less effort, coffee and a workout…someone put the kettle on! 

Always consult a doctor before you embark on a new diet or fitness regime.

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Whether we need some motivation to get this "beach bod" or just feel like scrolling through beautiful plates and fitness inspo, health-related content is one of our guilty pleasures on the gram.

While we don't condone unrealistic images and extreme crash diets, we do like to see some lovely ladies working hard to maintain a healthy lifestyle and spread some positive vibes. 

To help you refresh your feed with some great relatable content, here are some of our favourite health influencers of late.  

Lee from America

 

i wish i could say i’ve been waking up at 5:30am for meditation and morning hikes my entire adult life, but that would be a lie. today on the blog, i’m sharing my personal story about my dark past with alcohol, partying, and how i ended the addictive cycle before it ended me. alcohol, drugs, and partying are an acceptable part of our youth culture. we are just ‘getting it out of our system’ and ‘living life to the fullest!’ and while that was true for me at first, it became another way for me to numb myself and it spiraled out of control and drove me down a dark lonely path of self-sabotage. when leaving a life of partying and alcohol behind, it can be extremely isolating trying to make new friends who have similar interests, especially in a new city. in the blog post, i share how i formed a new community of like-minded people who supported me and shared similar interests. i also share some tips for navigating the dating world when #sobercurious, how to own your choices and overcome the “peer pressure” we can feel when saying NO. knowing whats best for you and your body is empowering. let your choices uplift you and set you free. link is in bio  #sobercurious #leefromamerica

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With her gorgeous smile and her bubbly personality, Lee Tilghman will give you loads of positive vibes if you follow her on the gram. 

Based in Los Angeles, the recipe developer is passionate about helping women find the confidence to make healthy choices and feel empowered to live their best lives. And we just want to be her friend!

Clemfoodie

For daily healthy cooking inspo, Clémentine's feed is the place to go.

While super pretty, the plates she makes are actually quite easy to make at home and we love her fuss-free colourful style. 

cleaneatsbytay

A college student in NYC, Tayler  McKellop started sharing her daily plant-based meals and recipes to inspire others to make healthier choices.

We love the beautiful bowls and decadent smoothies she posts on her page!

frommybowl

 

Casually chillin in a window like  I recently realized that my 2 year yoga-versary is coming up! And by that I mean I’ve been consistently practicing yoga daily for almost 2 years  When I first did yoga I thought it was boring…oh how times have changed! Now I look forward to my practice every day and honestly feel like the day is not complete without a little mat time  I practice at home 6/7 days a week (mostly doing @bananablondie108’s videos), and go to a studio for a class on the weekends. Michelle (@bananablondie108) and I are actually going to be filming a YOGA Q&A video together next week, so if you have any topics you’d like us to cover, please leave them below!  //: @beyondyoga from @yogaoutlet + : @cocomichele_ #FromMyBowl #YogaSideEffects

A post shared by Caitlin Shoemaker (@frommybowl) on

Based in Miami, Caitlin Shoemaker is a vegan recipe developer and tbh, her glowing skin and gorgeous food photos could convince us to take the plunge! 

Her YouTube channel offers loads of inspiration for easy vegan budget-friendly recipes. 

sarahs_day

 

It’s weeks like this that I realise how much I love cooking and being in my own kitchen! #domesticprincess #missyou I mentioned/warned you guys that these next three weeks were going to be INSANE for me! I’m trying my hardest to keep you in the loop and keep you up to date with my eBook, meet up, fruit & nut mix launch on Monday, activewear restock, YouTube uploads, protein balls news and more so I haven’t even had time to grocery shop, let alone cook! SOOO I’ve pretty much become a master at ordering takeout and grabbing meals on the go. I usually always go for some kind of dense salad or nourish bowl. I make sure there’s some nice, healthy fats in there like avocado, nuts and seeds, as well as loads of veggies!! Sometimes I get boiled eggs, chicken or salmon and other times I’ll gravitate towards vegan falafels, chickpeas and lentils. I don’t restrict myself, and I try to keep my diet as colourful as possible!! While I’m feeling really time poor and exhausted right now, I’m genuinely so excited and blown away by everything that’s going on! I can’t wait to share some really REALLY exciting news with you. Stay tuned sissys. BIG things coming!!

A post shared by Sarah (@sarahs_day) on

Sarah Stevenson has been sharing her tips and tricks on fitness, health and wellbeing since 2013.

The Australian influencer follows a paleo diet but we love her relaxed attitude towards food.

madalingiorgetta

Another beauty from Down Under, Madalin  Giorgetta is certified personal trainer with a passion for lifting.

Her gym clothes selfies will seriously make you want to hit the treadmill and pull some heavy weight! 

thefoodmedic

Born and bred in Co Louth, Dr Hazel Wallace has gained a huge Instagram following with her sensible approach to nutrition and fitness. 

With a second book hitting the shelves this week, Hazel is on a mission to help us feed ourselves with easy recipes and forget all about crash diets.

zannavandijk

A great mix of pretty plates and fitness inspo, Zanna van Dijk's Instagram page is all about body positivity and fun vibes.

We can understand why Adidas chose her as their global ambassador!

Also, don't miss her podcast Fit & Fearless, where she discusses all things fitness from eating disorders and lifting weights through to body confidence and cardio. 

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Gym bunnies, listen up! 

It's time to say sayonara to sports drinks and grab yourself a nice tall glass of post-workout milk. 

A new study published in the journal Applied Physiology, Nutrition, and Metabolism found that milk and milk alternatives can actually help retain body fluid. 

It's all down to science really – it seems the natural balance of sodium, carbohydrate and protein, make it an effective recovery drink for those looking to repair their muscles after a hard workout. 

For the study, which examined how milk compared to a popular energy drink, 15 men were subjected to four rounds of cycling on different days. 

After each session, participants were given a different drink: cow's, milk, soy milk, a milk-based meal supplement, and an energy drink.

The cyclist's hydration and nutrient levels were then examined, and researchers determined that the milk-based products actually led to better post-workout fluid retention. 

But what about water? Surely nothing can beat a healthy gulp of H20. 

Well, the study authors explain that drinking water after exercise actually cause a drop in sodium level, which in turn, could potentially lead to dehydration – apparently. 

Now, we're not telling you to ditch the water bottled during your next workout, but afterwards, why not indulge yourself in a creamy glass of milk? 

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Calling all dance floor warriors – your time to shine is now! 

A twerking workshop is coming to Dublin and it sounds like gas craic altogether. 

But don't be fooled, while you and your friends are guaranteed to have the time of you life strutting your stuff around the dance studio, the energetic class doubles as a fairly intense workout. 

Presented by Bam Bam Boogie Dance Fitness, the St. Patrick's Twerkshop comprises of a warm-up, sweat sequence, twerkout and meditation session. 

Coming to 83 Camden Street lower on Tuesday, March 20, it's the perfect way to sweat out all the booze after the Bank Holiday weekend. 

The class will run from 6:30pm to 7:30pm, and twerkers are encouraged to show some national pride by coming dressed in a splash of green 

There are very limited spaces, so make sure to get your ticket (€11.40) on Eventbrite today. 

For more information, check out the event page or follow @bambam_boogie.

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So, by this stage, we're guessing most people's New Year's resolutions have gone well a truly out the window. 

Whether you promised yourself you'd stop spending money on over-priced coffee, or committed to three yoga classes a week, there's a pretty good chance that all your good intentions faded once February came around. 

But never fear, because there's always time to get back on track and ASOS has launched a brand new fitness range to get you motivated once again. 

The collection, which follows the online retailer's "More Reasons to Move" launched earlier this year, aims to empower men and women of all ages, shapes, and sizes. 

The activewear comes in eye-catching colours and stylish prints and included everything from reflective-detailed jackets and T-shirts to all-in-one yoga outfits and leggings.

What's more, the items are made using seasonless technology and high-performance fabrics so you can get the most out of your fitness gear. 

One of the best things about the range it the large variety of customers it caters for. ASOS 4505 includes maternity items, as well as tall, petite and curve with sizes running from a UK 4 to 30.

Check out some of our favourite pieces below:

 

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It's long been assumed that the best way to get in shape is to eat less and move more. 

It's a pretty simple formula, which, for the most part, does actually work, but only to a certain extent. 

According to one personal trainer, those of us looking to shed a few pounds and get lean should ditch the spin classes and leafy greens if we want to avoid looking "skinny fat". 

“To lose weight and tone up you do not have to do intense cardio five times per week to get results,” Camilla Akerberg told the Daily Mail.

“If you don’t already have a good muscle volume – this method can leave you looking skinny-fat rather than the desired toned and fit look.”

Instead, she recommends incorporating weight training into your exercise routine to help build lean muscle mass. 

To get to most out of your workout, Camilla advises using heavy weights and repeating each movement eight to 12 times. 

But of course, health and fitness starts in the kitchen, so in order to see results, you'll need to be eating a balanced diet of lean proteins, healthy fats, carbs, fibrous vegetables and fresh fruits. 

“A small salad a day and an overdose of cardio seems to be a common perception of what you need to do to see weight loss results,” Akerberg said. “Getting leaner, or maintaining a toned physique is NOT about not eating. 

“It’s about eating the right nutrition in the right amounts that suits your body and your goal. Food is not the enemy, but the key to a healthy body, a fast metabolism and the ability to get results.”

So, at the end of the day, there is no 'one-size-fits-all' miracle fitness regime. The best results come when you take the time to find what works for you and your body.

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Got a fitness fanatic in your life?

Christmas shopping can be a difficult task even the best of times – and if your loved one isn't a fan of the last minute box of chocolates/ bottle of wine combo, the search for the perfect gift can sometimes take a little extra planning.

But never fear, we've trawled through mountains of yoga pants and protein bars to bring you the ultimate fitness gift guide. 

Here's our top picks. 

 

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If your current exercise routine is lacking or your post-work schedule could benefit from an injection of excitement, you'd be hard-pressed to find a slicker way to remedy the issue than by signing up for Boutique Boxing.

The brainchild of TD Fitness' Tom Dalton, Boutique Boxing mixes boxing techniques and high intensity fitness drills, so you'll benefit not only from an engaging workout but also from the satisfaction of learning something new.

Aimed at people of all fitness levels, the class seeks to create a high-energy environment, with the help of an empowering and enjoyable routine in a safe and supportive atmosphere.

Still not convinced?

Why not try it for yourself at a special class taking place in The Dean Hotel on Harcourt Street on Sunday November 12?

For €39, you'll be put through your paces in a dimly-lit room decked out with individual glove and pad bags, while a DJ with state of the art sound system provides the perfect soundtrack.

Come on, it's better than spending your Sunday hungover on the couch, right?

Oh, and one more thing while we have you! Don't forget that you can catch up on all your favourite shows for free for a month right here, so sign up now!

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For those of us without a gym membership, staying in shape during the winter months can seem like a daunting task. 

As evenings get shorter and temperatures begin to drop, it often becomes harder and harder to find the motivation to get stay active – but it is possible. 

No fancy equipment, no extra costs – all that's required is a little determination and creativity. 

Here's some tips on how to keep your exercise routine in check all winter long. 

Get into the right frame of mind 

The cold never stopped any professional athlete from achieving their dreams and it's not going to stop you either. 

Sure, curling up in front of a warm cosy fire is nice, but just think about how much better it will be after a quick sweat session. 

Wrap up well

When it comes to winter work-outs, preparation is key – and if you're serious about keeping up a steady routine, it might be time to invest in some decent outerwear. 

Padded jackets, running gloves and thermal leggings will make those cold evenings much more bearable – and let's face it, they'll probably come in handy even when you're not exercising. 

Oh, and don't forget the high-vis jacket!  

Prepare with an extra long warm up 

While a proper warm up is an essential part of any work out routine, it is especially important during the winter months.

Consider doing a few stretches/ light exercises indoors to prepare for the harsh conditions that await you outside.

Your body will thank you for it!  

Keep it short 

Let's face it. Winter isn't exactly the most relaxed time of year, and finding the time to exercise daily can seem impossible at times. 

But just remember that you don't have to set aside long periods of time for one big work out. 

Instead, try to stagger your activities throughout the day.

A 10 minutes walk at lunch, a quick hula hoop session before dinner, and a short jog in the evening time – it all adds up. 

Recruit a workout buddy

Bonus points if they're a fitness fanatic. 

You'll be more inclined to stick to a routine if you've got someone to share (and complain about) it with. 

No doubt you'll end up falling out once or twice, but hey, there's nothing a like a good friend to give you motivation when you need it the most. 

Mix it up 

If the thoughts of running on the slippy wet ground fills you with overwhelming dread, there are plenty of activities you can try instead. 

Bring it back to basics and make use of any green spaces you may have available to you, treat your dog to the ultimate game of fetch or even grab a racket and head down to your local tennis court. 

Now is the time to try something different – and as long as you're moving, that's all that really matters. 

 

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