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There’s no doubt that the diet industry has come on leaps and bounds over the past few years. The focus has shifted somewhat, and many young people are focusing on their overall health and fitness goals rather that achieving that ‘perfect’ body.

However, with our social media feeds filled with to the brim with pictures and videos depicting this perfect lifestyle, the pressure is still on.  

 

Good morning, and my goodness it is a beautiful morning to wake up to I was up super early for my course today and so kept breakfast relatively light as I'll want to eat again soon! This morning I had poached eggs on grilled mushrooms with fresh chopped spinach, chilli, tomatoes, crumbled feta and seeds. For those asking, today's course is on postural restoration or PRI and is a two day intensive course. I'm feeling pretty lucky as it's the first time this course has come to the UK, and I can't wait to see some of my favourite faces in the industry there @shona_vertue @olliefrostpt @lbp_adamwillis So now, it's time to get my geek on and wish you all a wonderful weekend! #Breakfast #EatWellEveryday #Eggs #EverydayFitness

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Some so-called ‘clean-eating’ regimes recommend dropping certain food groups, such as carbs and dairy, and while these programs may offer short-term results, deep down we all know that it’s not sustainable, nor good for our health.

A survey conducted by the National Osteoporosis Society in the UK found that four in 10 young adults, aged between 18 and 24, have attempted at least one of these trendy diets. While two in 10 admitted to restricting their intake of milk and cheese which are major sources of calcium.  

The charity warned of the potential risks these nutrient deficient diets may have on our health later in life, including osteoporosis and brittle bones.

Speaking to The Daily Telegraph, charity advisor, Susan Lanham-New warned: ‘'By the time we get into our late twenties it is too late to reverse the damage caused by nutrient deficiencies.''

So, turns out your mother was right all along. 

Them bones, them bones need calcium girls! 

Oh, and while we have you; don't forget to have your say in the inaugural SHEmazing Awards this May! It's time to vote, and you can do it right here!

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We get that working a full-time job can leave you feeling exhausted for the majority of the week.

You have the best intentions to go to the gym after work, but the minute the clock hits 5pm, all you want to do is go home and take a pre-dinner nap, amirite?

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So, if working a 40 hour week comes in between exercising, here are a few simple steps to add a workout into your daily routine:

Commute to work? Turn it into an exercise session

It's totally possible to turn your morning commute into a small workout.

If you live near your work place, cycling or jogging into the office is a great way to start off your day with cardio and elevate your heart rate.

Oh, and you're not off the hook even if you have a fairly hefty commute! Either park your car a few minutes away so you can walk to the office at a brisk pace, or get off your bus/Luas one or two stops early, so you can exercise the rest of the way in.

bicycle, bridge, cold

 

Don't let your lunch time go to waste

If we're able to fit in a gym session throughout the week, it's usually before or after work. And probably the reason most of us give up on those gym sessions is because you're knackered in the morning and exhausted in the evening.

But, if you work close to a gym, try fit in a few lunch time session during the week. Many gyms have 30 or 45 minute classes, so if you have a gym that's around five minutes away from you, this could work out perfectly.

What about eating, you ask? Pack a protein-filled smoothie to have on the go, or eating at your desk before or after is always an option.

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Ever heard of 'walk meetings'?

Yep, instead of sitting in a board room, a studio, or even a coffee shop, try your hand at asking people to go on a 'walk meeting' with you.

If you work in an office, your colleagues will probably look at as if you had ten heads, but coming into the summer months it's definitely an option.

And if you're a freelancer or don't work in an office setting, we're sure your peers would be up for it too.

 

Deskercise

Believe it or not, there's some moves you can do at your desk that are totally underrated.

For example, if you want to tone your glutes and give you derriere a little lift, you can try this isometric glutes exercise.

While you sitting at your desk, squeeze your bum and hold for 5-10 seconds, and release. Do this until the glutes tire and it'll give you a lift in more ways than one.

adult, blur, business

 

Keep it simple and drink ALL the water

We know it can be hard to fit in a workout when you have a million meetings, deadlines and odd jobs to do, but keeping it simple is key.

Choose the stairs instead of the lift/escalator, walk around the office for 5 minutes or go down to the loo so you can stretch yourself out a bit.

And even if you can't fit anything in, remember to drink heaps of water as it flushes out toxins and aids in weight loss too.

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Oh, and while we have you; don't forget to have your say in the inaugural SHEmazing Awards this May! It's time to vote, and you can do it right here!

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It looks like Vogue Williams may be making her way into the fashion industry.

The TV star is known for her killer style, and in a recent interview with Goss, she said that she is "definitely" going to release her own line soon.

 

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The Dublin native said: "Absolutely. I think that there's so many things I want to do business wise, I definitely want to have my own clothing range."

The blonde beauty also said that she's thinking of going down the fitness route, too.

 

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"I'd love to have my own fitness range. There's loads of things on my agenda, so watch this space."

We're always on the look out for gorgeous new clothing collections so we can't wait to see what Vogue has up her sleeve.

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When it comes to weight loss, each journey is unique, and invariably depends on the individual's physical composition, fitness levels and determination… among many other things.

Each person has their own tips and tricks for shedding the lbs, but it looks like one woman's approach to losing weight has seriously piqued the interest of social media users as her story is doing the rounds for the second time in 12 months.
 

Following the death of her mother and partner, Justine McCabe gained a considerable amount of weight, and after vowing to shed it, decided to document her journey by taking one selfie a day as she slowly made her way towards her goal.

Dropping from 313 lbs to 189, Justine shared her journey with Instagram users, and racked up more than a quarter of a million views in the process.

 

The person you see reflecting in the mirror…will provide you with the biggest challenges in life. The human spirit is powerful. Do the work. Suffer the setbacks, push past the pain and excuses. True motivation is not an outside source. It's staring directly back at you. There is nothing you cannot be, do or have. Live with no regrets and don't ever give up. This is what drives me. My motivation.#transformationtuesday #teamjonnystraws #neverfail #IAMMOTIV8 #motiv8performance #jonnystraws #weightlossmotivation #weightlossjourney #weightlosstransformation #fitspiration #girlswholift #fitspo #fitfam #selflove #motivation #confidence #weightloss #trainandtransform #girlswithmuscle #fitmom #fattofit #bodybuilding #beastmode #teamgetyokd #spartanrevolution #limitless #ichoosetolive #keepgoing #musclevizion #athlete

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"The person you see reflecting in the mirror will provide you with the biggest challenges in life. The human spirit is powerful," she wrote in a post last summer.

"Do the work. Suffer the setbacks, push past the pain and excuses. True motivation is not an outside source. It's staring directly back at you," she continued.

 

Make today your Monday!I have started and stopped more times than I can count. I was convinced I would be unhappy and overweight forever…until the day came that I had enough. Enough exhaustion, enough depression, enough self shame…enough of living in a body that didn't feel like me. Every single decision you make will get you closer than you were yesterday. Take the stairs, park further away, cut out that extra serving, go to the gym when you don't want to, learn to live healthy…and whatever you do…just keep moving. Keep doing. This is your start. #MondayMotivation #IChooseToLive #LiveInspired #KeepGoing #Happiness #Love #Life #Change #Weightloss #BestSelf #InstaGood #FitFam #Transformation #BodyPositive #Strong #SelfLove #fitspo #girlswithmuscle #fitness #realtalk #ThisIsMe #BoPo #SelfConfidence #Body4Me #IAmAllWoman #worthy #be #bodydysmorphia #newpath #TeamJustine

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"There is nothing you cannot be, do or have. Live with no regrets and don't ever give up. This is what drives me. My motivation," she finished.

Justine used exercise to combat the depression she had sunk into following the loss of her mother and partner, admitting: "There were a few times I cried on that elliptical,”

Over the course of two years, Justine says she has developed a love and passion for health and fitness.

"I could become complacent with my accomplishments, but why would I do that? We've got one shot at this life," she insists. "I'm going to push every boundary, face every fear, fill my life with knowledge, determination and inspiration."

 

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When bodybuilder Diana Andrews made the decision to publicly bodyshame a woman she spotted exercising, she obviously presumed her social media followers were as devoid of empathy as she clearly is.

Thankfully, they weren't.

After secretly snapping a photo of the woman, feeling the need to point out her 'love handles', and suggesting she was using her phone to order a takeaway, Diana shared her thought process with her 17,000 followers.

And is now living to regret it.

Diana made the mistake of assuming that the people who follow her rate physical appearance above kindness, fitness above determination, and agility above resolution.

Put simply, Diana failed to realise that, in many ways, her 17,000 followers are variations of that woman.

The 'love handles' Diana gleefully made reference to in her now deleted post acted as a symbol for the personal hang-ups her followers likely carry on a daily basis, and go a long way towards explaining the backlash she has received in the aftermath of her ill-informed decision.

 

 

It's a pity Diana's inflated sense of self didn't allow her to recognise the esteem with which her followers held her.

They trust her guidance, they look to her for inspiration, they take heed of her tips, and they follow her because they want to better themselves.

By shaming that unassuming woman, she indirectly shamed her followers. They swiftly learned that, in the eyes of this bodybuilder, their imperfections, their flaws and their limitations were worthy of scorn.

She may have apologised, suggested that her remarks were misunderstood (really?) and attempted to claw her way back into social media's affections, but she'll be a long time convincing anyone that the purpose of her post was anything but an attempt to denigrate a young woman.

She may have fooled herself, but she hasn't fooled anyone else, because in so many ways, we're all that woman with the 'love handles' and we've all encountered our own Diana Andrews.

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Instagram is chock-a-block with pictures of chiselled abs and pert posteriors, and the fitspiration side of social media has a reputation for posting the most perfectly posed pictures to showcase their bodies in the best light.

The saturation of perfect, toned bodies can leave aspiring athletes feeling a little disheartened, as they measure themselves up against the progress of others on the online platform. 

 

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One fitness fan, Sara Puhto, has committed herself to toning her body, and has taken it upon herself to blow the lid off the facade of the perfect Instagram fitness photo.

Sara has posted a series of images proving that some progress photos don't really show real growth at all, and are just staged, posed and lit to give the illusion of posterior progress.

In a world that's obsessed with the classic Kardashian combo of a flat stomach and big booty, Sara encourages the maintenance of realistic expectations. 

 

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"Bodies fluctuate daily, even hourly. Don't beat yourself up if you have a bad day, week or month," the fitness fan captioned one of her posts. 

"Everyone has bad days. Everyone has some % of body fat. And everyone's body looks different from different angles/poses whether they're flexed, relaxed or bloated."

"People will post their highlights and their hard work on Instagram so don't compare yourself to them! You're beautiful no matter what."

 

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Sharing her revelatory snaps with her 76,000 followers, the body positivity activist is using her platform to show people that all is not as it seems in the feed of progress photos.

She aims to inspire her followers to embrace their own bodies, and tells her fans not to get hung up over the bodies of others.

That's the kind of positive fitness message we can get behind. 

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January is long gone, but some of us have managed to hold on to our fitness aspirations from the month of good intentions. 

Joining the #IrishFitFam can be intimidating, but once you make the first steps on your fitness journey, you'll never want to look back. 

Amanda Byram, host of Dancing With The Stars, has always been into her fitness, but only recently has the TV presenter reconsidered running as part of her routine. 

 

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This is thanks to her involvement with the Vhi Women's Marathon, which is celebrating its 35th year.

The Clontarf native is heading up the marathon as an ambassador, and the fitness advocate chatted about her reasons for joining the cause. 

"My main passion is health and fitness, I've got my PT certificate and I've studied nutrition, and I have an active wear range coming out, so for me it was of the utmost importance," she said. 

"I like to empower women through fitness, I'm all about being strong not skinny, and I'm all about women getting together to train because it can be quite intimidating a lot of the time."

In regards to Amanda's training for the marathon, she admits that she hasn't quite gotten around to starting yet, but she will be following the 14 week plans that are kicking off on the VHI website this week.

While the TV presenter is mad about fitness, she's a bit of a novice when it comes to training for a marathon. 

"I've given myself this time, the 14 weeks in the run up to it to really focus on it, because I used to run a long time ago but then I hurt my knees and gave it up, and I've been wanting to get back into it for so long."

 

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When asked about her personal techniques for getting motivated to train, Amanda cited a good mental attitude as being one of the most important aspects. 

"There's a lot of mental techniques that have to happen, I think it's about wanting to not needing to, that's what you always have to tell yourself is that you want to do it. and when you do it for pleasure it becomes less of a chore," she advised. 

"Also, when I was in my late thirties and turning forty I thought 'I've really got to make an effort now if I want to be fit and healthy and strong into my fifties and my sixties and my seventies' so I've got to start now."

"I spent so long trying to be skinny because I thought that's what healthy was all about, I thought 'I wont eat this' or 'I'l eat low fat this' and all the rest of it, and all these faddy diets and I was just finding that I didn't have any energy and I wasn't strong. I was thin but I wasn't strong," she admitted. 

Amanda, who plans to run the marathon for the Down Syndrome Centre in Sandyford, also credited an achievable and steady pace as being the key to training successfully. 

"For me it's all about starting slowly, and building incrementally, I think that rather than going straight into it, you know, a week before the mini marathon an then get an injury and then not be able to do it so its about incorporating it into your daily life, and it's not for a small period of time either, it's a lifestyle."

"I'm going to take it really really slowly and probably do one or two kilometers per day or something like that, and build up strength.

"This isn't just about the run or the walk, it's alo about strength from within and getting that mind set that you can do this, we'll all do this together."

"On the day that's in it, there could be up to 35,000 women running, walking, crawling, jogging, whatever they might be doing and that in itself is reason to get from Fitzwilliam square to Baggot Street, it's such a buzz."

"Some of us are doing it for charities, others are doing it to get a personal best, so it's fun combined with sport combined with a charitable event." 

While we're more aquainted with the a Netflix marathon than an actual marathon, we'll be signing up to get involved in the biggest all-women's event of its kind in the world.

The first Women’s Mini Marathon kicked off in Dublin in 1983 with 9,000 entrants, and it has grown in popularity year on year, raising over €200,000,000 for charity since it first began. 

The event will see women make their way through Dublin city on Bank Holiday Monday, 5 June 2017, and registration is currently open. 

Dust off those gym runners, ladies. 

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2016 saw a huge surge in models and bloggers spreading body positivity.

Instagram alone has seen fitness gurus and make-up masters bare their natural skin and bodies in hopes to educate young women and girls that everything is not as it seems on social media.

And the latest woman to show off her flaws is British fitness blogger Cary Grays of Busy Bee Fitness fame.

She took to IG last week and shared two photos side-by-side. One snap was a selfie with a full face of make-up, and on the other side showed her without a drop – plus some eczema patchs.

She captioned the photo: "Slight different #REALITYCHECK today!! I have a skin condition called eczema and sometimes my skin is happy as Larry and sometimes it has flare ups. 

"Social media/Instagram will show the good days. The good parts of people and their lives and that's ok! That's what social media is for.

 

Slightly different #REALITYCHECK today  We all have good days and we all have bad days I have a skin condition called eczema and sometimes my skin is happy as Larry and sometimes it has flare ups  Social media/Instagram will show the good days. The good parts of people and their lives and that's ok That's what social media is for But here's a reminder that next time you see something on social media that you think is 'goals' that it's not the full story, it's not how that person will look or be alllllll the time  I'm still struggling to accept myself on the right, it's a big insecurity of mine and that's fine. I'm learning to accept myself knowing that everyone has their own struggles and insecurities and that's what makes us unique and special  #fitness #fit #health #healthy #gym #workout #Abs #glutes #fitfam #girlswholift #cardio #fitspo #instafit #gains #girlgains #muscle #strength #motivation #muslce #booty #leanin15 #gymshark #gymsharkwomen #womensbest

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"But here's a reminder that next time you see something on social media that you think is 'goals' that it's not the full story, it's not how that person will look or be alllllll the time!" 

She continues her post by saying she's still not 100 per cent happy about her skin, but is trying to love herself the way she is.

"I'm still struggling to accept myself on the right, it's a big insecurity of mine and that's fine.

"I'm learning to accept myself knowing that everyone has their own struggles and insecurities and that's what makes us unique and special."

We need to learn and accept that everyone has their flaws, and no matter what we just got to keep doing what we're doing and not let them get in our way.

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We're really loving Operation Transformation at the moment, it's giving us all the motivation we need to maintain our 2017 diets. 

The sixth season of the show has been full of highs nd lows, and this week Yvonne revealed how her weight gain has stopped her from pursuing one of her passion, singing. 

"I used to sing years ago and then I saw myself singing on some video or something and I realised how big I looked so then I didn’t sing for years after that. When it gets overwhelming like that and those doubts take over then it’s too much of an effort,” she said.

Pic: RTE

After  dramatic 3lb weight loss, the 48-year-old showcased her delightful vocals on the show, and we sincerely hope she never shies away from the limelight again. 

Speaking of the lime light, we're not sure if her husband Stephen is quite ready to be her backup dancer, maybe a few more jive classes are necessary. 

Pic: RTE

Chris had a bit of a tougher time this week, after a brand new tattoo threw a bit of a spanner in the works of his new exercise plan.

Swimming with a new tattoo is never a good idea, so trainer Karl had to the plan to include walking and definitely wasn't happy about it.

The exercise diversion showed in the weigh in, when Chris failed to hit his weight loss target.

Pic: RTE

In a final push to drop the pounds, the leaders faced off against previous Operation Transformation participants in an epic Fire Brigade Challenge.

Sean, who has previously opened up about the dark side of gaining weight. took charge during the challenge, and excelled in the activities.

And that Baywatch montage though?

Congratulations to all of the OT participants for their massive progress this week. 

You can follow the progress of all of the leaders on the Operation Transformation website, or catch another episode tomorrow night at 8.30pm on RTÉ One

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Much to the dismay of my ettiquette-influenced family, I was not blessed with a naturally refined poise as a child.

A constant spilling of drinks, clattering of cutlery and general snot-nosed tomboyishness haunted my place at the dinner table every evening, and the terms "elbows off the table," "your fork is not a shovel" and "don't speak with you mouth full" became a part of the perpetual dinner time din.

Luckily, I got the hang of it somewhere around fourth class, so my friends and family are now safe from the obnoxious food chewing that persevered through my early childhood.

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Orla Brosnan, etiquette expert and founder of the Etiquette School of Ireland, aims to equip people with etiquette skills to suit the modern day.

Etiquette has a bit of a stuffy, Downton Abbey image, but realistically it all comes down to having proper manners, presentation and a few tricks up your sleeve to navigate even the most fancy af of meals. 

Etiquette covers a variety of areas, from style, fitness and social media rules to the more traditional dinner table standards, and I was able to sample them all at the Etiquette School's masterclass at the Shelbourne Hotel.

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My initial issue was "oh God, what do I wear?" A pantsuit, a pencil skirt, a 1950's fit and flare frock with white gloves and a dainty pill box hat?

I settled for plaid trousers and a black jumper and settled in to the classes, ready for my instruction on how to become a lady with notions. 

The master class featured a series of speakers, who sat at dinky little tables in one of the hotel's chandelier draped and gildedly furnished tea rooms, ready to teach the ways of the sophisticated world, speed dating style.  

 

A photo posted by Samira – London (@alphafoodie) on

First up was learning how to politely exercise and nurture my body, and the advice was given by Annmarie Murray, who, when she isn't busy being a a Facebook famous fitness babe online, is instructing people on how their posture speaks for them before they have a chance to say a word. 

"A strong body is a strong mind. When someone is fitter and more confident in themselves, the more that's going to come across in their day to day lives," said Annmarie, who has trained Olympic athletes in the US.

"The exercise comes into play with posture. People who sit all day and then drive home and sit on the couch, their posture is hunched, the muscles are tight. Just getting out for a walk in the fresh air, doing some stretching, or pilates or yoga, who naturally sit up straighter."

"If you're able to have good eye contact, sit up straight, stand up tall and be open, then people are going to be more open to you.

*Sits up straighter in chair*

Style is a hugely important element to everyone's personality, and discovering what it says about you can be even more important, especially when it comes to things like job interviews and presentations. 

Tanya McGilligan, Ireland's leading style and image consultant, was on hand at the master class to judge us all harshly for our chipped nail varnish and handbag choices.

Actually, despite Tanya's sky-scrapingly high style standards, her advice was sound, astute and simplistic. It's all about the classics, dressing for your shape and colouring and making a professional wardrobe work for absolutely everyone.

It was like Trinny and Suzanna had been rolled into one achingly stylish advisor.

"I truly believe that you don't have to spend a lot of money to look good, you don't have to buy expensive things, it's easy to look great as long as you are dressing to your shape and colouring, there's no reason why you couldn't pick that up on the high street somewhere.You just have to spend some time on yourself to get it right."

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Online etiquette class videos show young women clip clopping across the room, wobbling in their high heels as they are instructed on how to properly wear and walk in the stilettos, but with backlash on businesses who require their female employees to wear heels happening every week, it seems like high heels could soon be an outdated formal requirement.

"No, they are not a necessity," said Tanya. "It depends on what you are looking for if you want to get a little bit of height there are petite kitten heels, a pump, or wedges look great too."

"I think it's better that people walk properly in heels, than not walking properly. It's better for them to get it right, and then it's their choice if they want to utilise the skill or not."

In regards to tattoos, piercings and eclectically coloured hair, Tanya thinks that people have moved past the negative associations of alternative style. 

"I think people have really loosened up, there's a lot of people with tattoos, a lot of people with piercings, and it's a good thing. If I decide to dye my hair black, you should have the right to do the same or wear an earring in your nose. It's a sign of individuality, it's how you want to appear. It's your body."

"When it comes to a job interview, if you feel its going to work against you, take it out. Your main aim is to get the job so if it's going to go against you then… when you get the job you can discuss it with HR."

 

A photo posted by Raina Wells (@wwrainawear) on

Of course, the talk turned to trends(what else is going to happen when two fashion obsessed women discuss style): "What's going to be big this year is fuscia and pink, stripes, preferably rainbow stripes, cropped jeans, micro mini bags, slogans instead of logos. Pink is the new camel. The camel coats? Yawn."

Next up, it was time for "netiquette", the online version of perfect table manners.

The basic rules? No phones at the table at any time, not taking calls during meals and no checking your social media in company.

"It's just not polite, it's just not the done thing. I know it's become an very important part of 21st century life but it's not the correct thing to do," said Michael Keogh, who delivers training courses in digital profile management. 

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As for the likes of social media, we have reached our saturation point for pictures of cats and babies. It is no longer acceptable to force us to coo over an adorable munchkin via the internet or make us endure a slide show of your cat's "funniest" moments. 

Hashtags are also super important: "Don't gatecrash the wrong conversation. If you're talking about the Kardashians, you don't need to share it with the rugby hashtag. So just be conscious. " advises Michael. 

Also selfie control is key for not looking slightly self obsessed: "If you have a picture of a beautiful statue, take the picture of the statue, you don't need to do a selfie of you beside that statue. It's implied that you took the photograph and you're standing right in front of the statue."

When it comes to selfies, "moderation is key."We definitely know a few people who could use this rule.

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Becoming a Tinder goddess, as it turns out, isn't actually that difficult.

"Tinder is really an interesting one. Initially it was seen as really cool, then it was seen as really lecherous, like swiping left or right how superficial can you be."

Tinder has managed to turn that reputation around (kind of) by linking in Instagram and bios to give context and depth to individual profiles.

Tip for pro tindering? Be honest about what you're looking for, "don't say you're a marathon runner if you ran the marathon in 1993 and you have been eating pies ever since."

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"Make your English teacher proud, use correct spelling and don't use text speak in your profile. Use an appropriate photo, as long as that photo is a fair and accurate representation of who you are."

Further takeaways involve never using more than three hastags on Twitter (classy),keeping your personal plans under wraps on public social media platforms (trashy) and never going more than three rounds with an online hater.

And as for online catfish? Report them. 

 

A photo posted by Casa de Perrin (@casadeperrin) on

Finally, it was time for me to but my childhood-honed table manners to the test as I sat down with the Ettiquette School of Ireland's founder Orla Brosnan.

As we delved into the formalities of how to use formal cutlery (work from the outside in) and why you never clink glasses at a wedding toast (its just not the done thing), Orla explained how important table manners are.

"Young people come into a business dinner with brains to burn, but can let the entire company down if they cant eat correctly." 

And when it comes to dating, Orla thinks that if you like a guy, let him pay for the meal with the intention that you will pay for the next one.

And if you don't like him? Go splits so you don't owe him another dinner. 

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Never put your hands on the table, break your bread, never cut, never go to the bathroom until the main course is cleared, and as far as palette cleansers go, if some lettuce appears, never cut it up, instead roll it up and place it in your mouth whole.

And NEVER take Instagram photos of your food in a fancy restaurant. 

You learn something new every day.

I left the Shelbourne ready to embark on my new life as the Princess of Genovia, or at least as a fully fledged lady who now knows how to use a fish knife.

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It’s the most wonderful time of the year, filled with mulled wine, mince pies and selection boxes. Soo hard to resist…

BUT it seems like a diet rich in fresh fruit, vegetables, lean meats, and fresh fish – with the odd indulgence, is the best go-to, low maintenance, way to stay in shape.

If you are looking for ways to stick to a cleaner diet and stay in shape this holiday season, why not some inspo from the Victoria Secrets models fitness regime?

1. Adriana Lima

Adriana Lima who follows a diet rich in fresh fish, fruit and vegetables, swears by her buckwheat shakes.

We all know the body repairs itself while we are sleeping so this protein packed shake not only helps in building muscle, it is also a great metabolism booster.

Lima suggests mixing with hemp milk (you could try almond) and honey.

2. Martha Hunt

Salad dodger Martha Hunt, eats plenty of meat and eggs to achieve and maintain her toned figure.

Martha ensures she has protein in every meal, due to her extensive workout regime which includes going to the gym, yoga and Pilates. She does admit to indulging in pizza from time to time though – well, she is only human after all!

“If my body is really craving something, I don’t deny it,” the model previously said. “You need to eat bad food in moderation. It’s good for peace of mind.”

3. Bridget Malcom

Vegan Bridget Malcom enjoys a diet rich in plant protein including almonds, soy, and tempeh.

In order to curb overeating, Bridget follows the Japanese principle ‘Eat until you are 80 percent full’, and leaves 12 hours between lunch and dinner.

4. Rachel Hilbert

Prone to suffering from food boredom, Rachel Hilbert frequents many New York restaurants such as the Souen, Soho which specialises in macrobiotic Japanese food.

When cooking at home, the Victoria Secrets' model regularly eats a breakfast of eggs and avocado, grilled chicken and avocado for lunch and baked white fish with vegetables for dinner.

Coming up to a show, Rachel admits: “I drink a lot of water. . . and I usually double the amount of greens I eat. They give you a glowing look.”

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There are days when fitness bloggers inspire us to work out and there are days when their perfectly sculpted pictures appear anything but achievable.

This week, fitness guru Ashlie Molstad achieved widespread Internet fame when she challenged this perception of unattainability by revealing the difference posing can make to an Instagrammer’s physique.

Placing an image of herself standing upright while tensing her muscles alongside a photo in which she is sitting in a relaxed position, the 31-year-old perfectly demonstrated how one body can shift from sculpted to seemingly untoned because of differing angles, even when dressed in the same clothes.

In the accompanying caption, Ashlie (or @FoodieGirlFitness) pledged that her followers will always be shown both her “posed, put together, professional side” and her “not so flattering sides”.

“Contrary to what society has taught us to think, our worth isn't measured by how many belly rolls we have, or how many dimples on our booty, or how much jiggle hangs out on our arms,” she wrote.

“Loving ourselves exactly as we are is hard.  Because we've been told for years that we're not good enough until we {insert any of the thousands of ideas of perfection that has been fed to us over the years}.”

“But I call BS.  I say that the real magic happens when we embrace who we are, at every angle and size.” 

Demonstrating that the Internet cannot get enough of the authenticity it is so commonly criticised for lacking, Ashlie’s post has been liked 164,000 times since it was uploaded on Friday.

Among the post’s 9,000 comments, one inspired follower wrote: “This is exactly what young girls need to see!  And even at 25 I needed this reality check.  Thank you so much for being brave enough and posting this.”

 

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