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We've all been told that lasting health and fitness comes down to discipline. Be more motivated. Have more willpower. Work hard enough. But what if we've been focusing on the wrong thing? In this episode, I share what I believe is one of the biggest predictors of long-term success: Consistency is the goal. Fun is the strategy. I explain why creating healthy habits you genuinely enjoy isn't a luxury—it's one of the smartest things you can do if you want those habits to last. Inspired by our recent Summer Series Kickoff Call and some wonderful comments from members inside the Fit Positive community, we explore why enjoying the process is every bit as important as the destination. In this episode we cover: Why I don't believe healthy eating should feel restrictiveWhy food is one of life's great pleasures—and should stay that wayThe philosophy behind Fit Positive recipes and why we work so hard to make them delicious, indulgent and balancedWhy our 30-minute strength workouts are intentionally designed to leave you feeling stronger, calmer and wanting to come back for moreWhy enjoyment is one of the most overlooked drivers of consistencyThe science behind habit formation, including insights from BJ Fogg (Tiny Habits), James Clear (Atomic Habits), Katy Milkman (How to Change) and Self-Determination TheoryHow to make your healthy habits easier to stick to by making them more enjoyableWhy your "why" gives you direction, but enjoyment keeps you coming backIf you've ever struggled to stay consistent with healthy habits, this episode might just change the way you think about health and fitness. Because perhaps the healthiest people aren't the ones with the most discipline. They're the ones who've built a lifestyle they genuinely enjoy living. Resources Mentioned Fit Positive Recipe eBook – launching 14th July! ⁠Join my email list to be first notified!⁠ ⁠Join Fit Positive⁠ and discover how delicious, balanced meals and simple, sustainable habits can help you become leaner, stronger and healthier—without feeling deprived. Tiny Habits – BJ Fogg Atomic Habits – James Clear How to Change – Katy Milkman Self-Determination Theory – Edward Deci & Richard Ryan

Most of us worry about losing our memory as we get older. We watch parents or grandparents develop dementia or Alzheimer's disease and wonder if the same thing will happen to us. The good news is that while we can't control our genetics, we have far more influence over our brain health than many people realise. In this episode, a coaching call with my members from 2025, we're diving into the science of protecting your brain in midlife and the lifestyle habits that can dramatically reduce your risk of cognitive decline later in life. We'll talk about why women are disproportionately affected by Alzheimer's disease, what actually causes it, and the evidence-based steps you can take today to support a healthier brain for decades to come. The good news is that much of what protects your brain is already built into the Fit Positive Method. In this episode, we cover: What Alzheimer's disease is and how it develops Why women are at greater risk than men The difference between genetic and modifiable risk factors How exercise, nutrition and strength training protect the brain The role of cardiovascular health in reducing dementia risk Why sleep is essential for clearing waste from the brain The connection between blood sugar, insulin resistance and cognitive decline The importance of social connection, lifelong learning and managing stressWhy it's never too early—or too late—to start protecting your brain Books mentioned The XX Brain by Dr Lisa Mosconi The Alzheimer's Solution by Dr Dean Sherzai & Dr Ayesha Sherzai Key takeaway Looking after your brain is about consistently doing the simple things that science tells us make the biggest difference: moving your body, building muscle, nourishing yourself with balanced meals, sleeping well, managing stress and staying socially and mentally engaged. In other words, it's about building a lifestyle that supports not just a longer life—but a healthier one. If you've been following the Fit Positive Method, you're already taking meaningful steps to protect your brain for the future. If you enjoyed this episode, I'd be so grateful if you could leave a rating or review and share it with someone who might benefit from it. For more evidence-based advice on health and fitness in midlife, follow me on Instagram @fitpositive.ie or visit fitpositive.ie to learn more about the Fit Positive membership.

If you've ever found yourself thinking: "I've tried everything and nothing is working..." ...this episode is for you. Recently, I asked women in my community what their biggest health and fitness challenges were. One clear theme was that women are trying everything to lose weight in midlife but nothing is working. Then, in the very same week, I was reading through the wins from our Summer Shape Up Challenge: "My 3pm chocolate cravings have disappeared.""I no longer need a nap after work.""I'm down 4kg and don't feel deprived.""I've lost 7kg and moved three belt notches.""I can do a full press-up for the first time.""I'm lifting heavier weights than ever."So how can both be true? How can one group of women feel like nothing works, while another group is getting stronger, leaner, fitter and healthier? In this episode, we're diving into: Why information overload is holding so many women backThe skill of discernment and how to filter health advice onlineWhy trying everything often leads to frustrationWhy the women getting the best results are usually doing less, not moreThe power of strength training, walking, protein and balanced mealsWhy consistency beats complexity every timeHow social media has convinced us that progress should happen faster than it really doesWhy the fundamentals continue to outperform every new health and fitness trendIf you've been feeling stuck, overwhelmed, confused by conflicting advice, or frustrated that your efforts aren't paying off, this episode will help bring you back to what matters most. Because the fundamentals still work. They've always worked. And they'll continue to work long after the latest social media trend disappears. Resources Mentioned Podcast Episodes Discernment and Navigating Health Information Online⁠ Episode on Strength Training Free Guide: The Fit Positive Methodhttps://stan.store/fitpositive/p/download-your-free-guide--the-fit-positive-method Join Fit Positivehttps://www.fitpositive.ie If you enjoyed this episode, please take a moment to subscribe, leave a review, and share it with a friend who might need to hear it. Cx

This episode is not my usual content but was inspired by a question from a member of our community: "I want to leave my corporate job and become self-employed like you, but I'm scared." This question has come up quite a few times now so I figured it's time I dedicated an episode to my career journey, which if helpful to anyone else considering a career pivot, is worth doing! My answer turned into a much bigger conversation about fear, identity, confidence, societal expectations, people-pleasing, and why so many women stay stuck in situations that no longer fit them. I hope you find it helpful - let me know if you'd like me to talk more about this topic! Cx

Have you ever felt like you know exactly what you should be doing to lose weight, get stronger, or feel healthier… but you just can’t seem to stay consistent? You're not alone. In this episode, I'm answering some of the responses I received when I asked my Instagram community to finish the sentence: "I want to _____ but _____." What came back wasn't a lack of knowledge about calories, protein, or exercise. Instead, an overwhelming theme was consistency. "I want to commit to a calorie cut but finding it hard to be consistent and stick to it." "I want to stay CONSISTENT but LIFE gets in the way." "I want to be consistent with food but life keeps getting in the way." If any of these sound familiar, this episode is for you. We discuss: How to build consistency easily How to know your numbers How to approach nutrition phasing (maintenance versus deficit) Why life will always get in the way (and why that's completely normal) Why motivation isn't the secret to success Practical strategies to deal with busy weeks, holidays, weekends, and stressful periods If you've ever thought: "I know what to do... so why can't I just do it?" This conversation will help you understand why—and more importantly, what to do about it. FREE CALORIE & MACRO CALCULATOR Not sure how much you should be eating for your goals? I've created a free calculator to help you estimate your calories, protein, carbs, and fats based on your goals and activity levels. Try it here: https://v9cv2hpnyi8.typeform.com/to/Ufp2GGPb?utm_source=insta&utm_campaign=bio READY FOR MORE SUPPORT? If you're looking for structured workouts, nutrition guidance, coaching, and a supportive community of women navigating midlife health, fitness, and fat loss, I'd love to welcome you into Fit Positive. Learn more at: www.fitpositive.ie If you enjoyed this episode, please subscribe, leave a review, and share it with a friend who needs to hear this message today.

In today’s episode, I’m talking about something I feel incredibly strongly about: AI, misinformation online, and why I believe discernment has become one of the most important skills we can develop — especially as women in midlife navigating health and fitness online. As someone who worked in the tech industry for almost 20 years before becoming a health & fitness coach, I’ve seen first-hand how technology influences behaviour, trust, attention, and decision-making. And while I believe technology can be incredible — allowing me to help more than 1,400 women improve their health from my little village in the west of Ireland — I also think we need to become far more intentional about how we consume content online. In this episode, I discuss: Why AI-generated content is becoming harder to spotHow social media algorithms shape what we believeWhy repetition online can make misinformation feel trueThe importance of lived experience, personality, and human connectionWhy I’ve decided to show up more openly and honestly onlineHow I personally approach health & fitness in midlifeWhy women do not need perfection to feel amazingHow to build the skill of discernment onlinePractical steps to train your algorithm intentionallyEvidence-based experts worth following online Experts Mentioned in This Episode: Dr. Vonda WrightDr. Stacy SimsDr. Gabrielle LyonMichael Joseph GrossDr. Paddy BarrettDr. Jeremy LondonDr. Mary Claire Haver Remember this... You do not need to aspire to polished perfection to feel strong, healthy, energised, and confident in midlife. You need common sense.Consistency.Simple habits.And the ability to cut through the noise online and focus on what actually matters. And that’s exactly what I hope to continue helping women do through my own content — by sharing the real day-to-day stuff, the imperfect moments, the science, and the simple habits that actually work in real life. If this episode resonated with you, please share it with another woman who might need to hear it. Join us in the Fit Positive Community If you’re looking for a realistic, science-backed approach to feeling leaner, stronger, healthier, and more energised in midlife, I’d love to welcome you into the Fit Positive community. Inside Fit Positive, we focus on simple sustainable habits that help you get lean & strong and go from exhausted to unstoppable: strength training, balanced nutrition, walking, mindset, and sustainable routines that fit around busy lives. You can learn more here:www.fitpositive.ie/#membership See you in the next one! Cx

Most women know how to lose weight. Very few know how to maintain it. And that’s usually where the cycle starts:Lose weight → regain it → start again. In this episode, Claire talks about what maintenance actually looks like in real life, why so many women struggle when calories increase again, and why maintenance is a skill that needs to be practiced — not feared. This is a practical conversation about moving out of a calorie deficit without losing control, understanding why maintenance still supports body composition goals, and learning how to build a healthier relationship with food long term. In this episode: Why maintenance can feel harder than fat lossWhy maintenance is a skill — and needs practiceThe binge/restrict cycle and why over-restriction often backfiresWhy you shouldn’t wait until you’re exhausted to take a diet breakHow to practice maintenance for a few days or weeks at a timeWhat actually happens when calories increaseWater retention vs body fat gainWhy maintenance still improves body compositionHow building muscle lowers overall body fat %Protein recommendations at maintenanceWhy most women should spend far more time at maintenance than in a deficitMaintenance ranges and learning how your body respondsWant to know your numbers? ⁠Try our newly built calorie and macro calculator!⁠ Need more support? ⁠Join us inside the Fit Positive Membership

Weekends can feel like the thing standing between you and your goals. You’re structured Monday to Friday… then the meals out, drinks, takeaways and social occasions start — and suddenly it feels like all your progress disappears in 48 hours. In this episode, Claire talks through how she personally approaches weekends, meals out and social occasions in midlife without falling into the cycle of restriction and overdoing it. This is a practical, realistic conversation about creating structure without becoming obsessive, learning how to include flexibility without guilt, and building an approach you can actually sustain long term. Claire also shares her own Friday night “treat meal” routine, the mindset shift away from “cheat meals”, how she balances indulgences across the weekend, and the small habits that make weekends feel manageable instead of chaotic. Why weekends feel harder than weekdaysThe all-or-nothing cycle that keeps many women stuckWhy Claire has had a Friday night takeaway or meal out for years — even during fat loss phasesWhy “cheat meal” mentality often backfiresHow flexibility can actually improve consistency and long-term fat lossWeekend breakfast and BBQ ideas that still support your goalsLow-alcohol options Claire enjoys in midlifeWhy steps and movement make such a difference at weekendsGrocery shopping, planning ahead and creating structure without restrictionAlcohol, sleep and why recovery changes in midlifeThe real reason weekends derail progress for many womenResources Mentioned Instagram Post (Friday Night Routine) Sleep Episode How to Avoid Self-Sabotage at Social Events Episode Want Support With This? Inside Fit Positive, we focus on making health and fitness work in real life. Not just workouts and macros — but how to manage weekends, holidays, meals out, family life and social occasions without constantly starting over. 👉 Learn more here:https://www.fitpositive.ie

With summer coming up, many women default to the same approach — eating less, training more, and hoping for results. But in midlife, that approach often stops working. In this episode, Claire explains why — and what actually drives fat loss, strength, and body composition at this stage of life. This isn’t about doing more. It’s about understanding how your body works, and giving it what it needs to respond. Resources Mentioned Gabrielle Lyon, Forever Strong Withings Smart Scales Join Summer Shape Up If you’re ready to apply this properly, the Summer Shape Up is live now inside Fit Positive. This is a structured 8-week plan designed to help you: Get leanerGet strongerImprove your energy and consistencyBuild habits that actually last👉 Join here:https://www.fitpositive.ie/summer-shape-up 🎟️ Get 20% off your first month with code:SUMMER26 Learn about the Fit Positive Method If you want to understand the approach behind everything we do: 👉 Download your free guide to the Fit Positive Method here:https://stan.store/fitpositive/p/download-your-free-guide--the-fit-positive-method You don’t need another diet. You need an approach that works with your body — not against it. If you found this episode helpful, share it with someone who needs to hear it 🤍

In this week’s episode of The Fit Positive Podcast, Claire answers your most common questions — from struggling with chocolate and sugar cravings, to creatine, protein powders, training fasted, and navigating plateaus. The episode starts with a deeper look at something that comes up time and time again — the belief that we need to cut out foods like chocolate or sugar to see results. Claire breaks down the science of how food is digested, how blood sugar responses actually work, and why the key to sustainable fat loss isn’t restriction… it’s learning how to include the foods you love in a balanced way. In this episode, Claire covers: Why trying to “cut out” chocolate often backfiresHow all food is broken down into glucose in the bodyThe difference between simple and complex carbohydratesWhy sugar isn’t the problem — and what actually isHow pairing protein and fibre with sugar stabilises energy and reduces cravingsThe role of calories and macros in fat lossHow to break the all-or-nothing cycle with food Plus answers to your questions on: Creatine: what to take and how muchProtein powder: recommendations and how to use itAdding protein powder to coffeeWhether protein powder is suitable for childrenTraining fasted vs fedBalancing running with strength trainingFollowing the Fit Positive Method without protein powderWhat to do if you’ve hit a plateauWhether to adjust carbs on rest days You don’t need to eliminate your favourite foods to see results! When you understand how to balance your meals — pairing protein, fibre, and carbohydrates — you can enjoy foods like chocolate in moderation, without triggering cravings or losing control. That’s what makes your nutrition sustainable. Resources Mentioned: How to Choose a Good Protein Powder Guide If you enjoyed this episode please share with all of the women in your life who need someone to cut through the nutrition noise for them! Want Support? If you’re ready to take the guesswork out of your training and nutrition, and follow a structured, sustainable approach designed specifically for midlife… 👉 Join the Fit Positive Membership Our next 8 week challenge, the Summer Shape Up, starts on Monday 27th April!! This is exclusive to members - details here: www.fitpositive.ie/summer-shape-up As a member of Fit Positive, you will get: Progressive strength training programmesSimple, balanced nutrition guidance (no restriction or extremes)Coaching and support to help you stay consistentA community of women working towards the same goals🔗 https://fitpositive.ie/#membership

Episode Description In this week’s episode of The Fit Positive Podcast, Claire breaks down the science of bone density in midlife — what’s really happening in your body, what accelerates bone loss, and most importantly… what actually works to build and protect your bones. Because the reality is: Women over 50 are significantly more likely to develop osteoporosisBone loss begins before menopauseAnd most women don’t even realise they have low bone density until a fracture occursAnd the consequences of that can be serious. This episode explores how to take a proactive, evidence-based approach to your bone health — so you can stay strong, capable and independent for decades to come. What You’ll Learn In this episode, Claire covers: What bone remodelling is — and why bone loss accelerates in perimenopauseThe key factors that negatively impact bone density (and what to watch for)Why walking and low-impact exercise alone aren’t enoughThe role of ground reaction force in stimulating boneWhy resistance training needs to be heavy enough to be effectiveHow muscle loss in midlife impacts bone healthWhy cycling builds muscle but doesn’t protect boneHow to adapt your training if you’re injured or just starting outThe role of nutrition, inflammation, and gut health in bone densityThe impact of GLP-1 medications on muscle and boneKey supplements that support bone health in midlifeThe Research Behind This Episode Claire references key research and expert insights throughout the episode, including: LIFTMOR Trial (High-Intensity Resistance & Impact Training) A landmark study showing that postmenopausal women can improve bone density safely with heavy resistance training and impact work. 🔗 https://bmjopen.bmj.com/content/7/6/e014951 Hip Fracture Mortality Study Research showing that 20–30% of older adults die within one year of a hip fracture, highlighting the importance of proactive bone health. 🔗 https://pubmed.ncbi.nlm.nih.gov/19286836/ Experts Referenced Claire draws on the work of leading experts in bone health, menopause, and exercise physiology: Dr Vonda Wright (Orthopaedic Surgeon)🔗 https://www.instagram.com/drvondawright/Dr Jocelyn Wittstein (Orthopaedic Surgeon)🔗 https://www.instagram.com/jocelynwittstein/Dr Stacy Sims (PhD, Exercise Physiology – Women’s Health)🔗 https://www.instagram.com/drstacysims/Dr Nick Trubee (PhD, Exercise Physiology)🔗 https://www.instagram.com/nicktrubee/ Want Support? If you’re ready to take a more structured, science-based approach to your strength, nutrition and overall health in midlife… 👉 Join the Fit Positive Membership Inside, you’ll get: Progressive strength training programmes designed for midlife womenA clear, sustainable nutrition approach (no extremes)Coaching and guidance to help you stay consistentA supportive community of women working towards the same goals🔗 https://fitpositive.ie/#membership Final Thought Bone density isn’t something we preserve — it’s something we build. And the habits you build now will determine how strong, capable and independent you are in the decades to come. If you enjoyed this episode, please share it with someone who needs to hear it — it really helps the podcast grow and reach more women who need this information.

Fallen off track and feeling like you need to “start again”? You’re not alone — and more importantly, you don’t need to. In this episode, I walk you through a simple, realistic approach to getting back on track without pressure, guilt, or all-or-nothing thinking. Because the truth is: We all go off track.What matters is how we respond when it happens. In this episode, we cover: Why going off track is completely normal (and expected) How to create awareness without judgement The power of taking small, manageable actions How to build habits that actually last using simple principlesWhy motivation doesn’t come first — action does How to avoid the all-or-nothing cycle When it might make sense to return to maintenance before fat loss How to rebuild momentum and layer habits over time The 5 Steps to Get Back on Track Create awareness (without judgement)Take one small action to course-correctMake it obvious, enjoyable, and rewardingMaster showing up for one habitLayer habits gradually over time Want Support? If you’re ready to stop starting over and start building real consistency… This is exactly what we do inside the Fit Positive membership. Inside, you’ll get: 👉 Simple, structured workouts for midlife women 👉 Personalised nutrition goals (Empowered plan) 👉 180+ calorie-conscious, macro-balanced meals 👉 Support with building habits that actually stick 👉 Coaching to help you move away from all-or-nothing thinking 👉 A supportive community of women doing the same Whether your goal is fat loss, strength, or simply feeling better in your body — this is designed to help you get there in a sustainable way. 👉 You can find all the details and join here

Sleep is one of the most common challenges for women in midlife — and when it’s off, everything else feels harder. In this episode, Claire revisits the topic of sleep with a practical, science-backed approach, breaking down what actually improves both sleep quality and quantity. She shares her own evening routine, including the small habits that support consistent, restorative sleep, and answers real questions from members around disrupted sleep, waking during the night, struggling to get into a routine, and managing different schedules with a partner. The key message is simple: sleep isn’t just about what happens at night — it’s built across your entire day. What You’ll Learn - Why sleep is driven by your circadian rhythm and daily behaviours - The most important lifestyle factors that influence sleep quality - How light exposure, movement and routine impact your sleep- Why waking during the night is common in midlife — and what to do about it- How to gradually reset your sleep routine (without extremes)- The role of hormones, magnesium and additional support- Why movement can improve your mood and sleep — even on low-energy days Practical Tools Mentioned - Breathing technique (4–2–6/8) to fall back asleep- Gradually bringing bedtime earlier in 15-minute increments- Morning light exposure within 30–60 minutes of waking- Increasing daily steps and movement- Creating a simple, consistent wind-down routine- Keeping your sleep environment cool, dark and quiet- Using ear plugs and an eye mask for uninterrupted sleep Join the Fit Positive Community If you’re ready to feel stronger, more energised, and in control of your health in midlife — you can join the Fit Positive membership. Inside, you’ll get: ✔️ 30-minute strength workouts designed for midlife women✔️ Simple, macro-balanced meals and recipes✔️ Personalised nutrition guidance (Empowered)✔️ Mindset coaching and habit-building tools✔️ A supportive community of women doing this alongside you 👉 Learn more at: www.fitpositive.ie Share the Episode If you found this helpful, share it with someone who’s struggling with sleep — it might be exactly what they need to hear.

In this week’s episode, Claire reflects on a powerful moment from Jessie Buckley’s Oscar acceptance speech, where she spoke about coming from “a lineage of women who continued to create against all odds.” That idea sparked a deeper conversation about what midlife really looks like for women today — the pressures, the responsibilities, and the moments when the ground beneath our feet can feel a little uncertain. Because the truth is: no one gets through midlife untouched. We may find ourselves caring for ageing parents, supporting teenagers, navigating career demands, experiencing hormonal changes, or dealing with unexpected life events. It can feel overwhelming at times. But as Claire explains in this episode, those challenges don’t have to define us in a negative way. They can become the turning point that helps us live more intentionally and take better care of ourselves. Claire also reflects on last week’s inspiring conversation with Fit Positive member Susan Shaw, who embodies exactly what Jessie Buckley described — a woman continuing to succeed against all odds. Despite navigating a total hip replacement, the loss of her brother, caring responsibilities for her family, supporting a young person through an eating disorder during Covid, and working night shifts as a nurse, Susan has transformed her health and fitness in her late 50s. Her message is simple and powerful: Age is inevitable. Decline is not. This episode explores how women in midlife can move beyond outdated expectations of self-sacrifice and instead lead by example — prioritising their health, accepting support when needed, and showing the next generation what it looks like to truly care for themselves. Because looking after your health isn’t selfish — it’s leadership. And when women take care of themselves, they create a ripple effect that benefits their families, their communities, and the generations that follow. In This Episode We Discuss • Jessie Buckley’s powerful Oscar speech and the idea of a lineage of women creating against all odds• Why midlife can feel like a turning point for many women• The challenges women often face in their 40s and 50s — from family responsibilities to health changes• Why prioritising your health is not an either-or decision between yourself and your family• The importance of community and support in midlife• Why it’s possible to improve your health, fitness and body composition in midlife• The powerful example women set for their children when they prioritise their wellbeing If You Enjoyed This Episode If this conversation resonated with you, you may also enjoy last week’s episode featuring Susan Shaw, an incredibly inspiring story of resilience, strength and transformation in midlife. Join the Fit Positive Community If you're ready to prioritise your health, build strength, and feel your best in midlife, you can learn more about the Fit Positive programme here: www.fitpositive.ie Inside the community you'll find evidence-based training, nutrition guidance, and the support of a group of women who are all committed to becoming the strongest, healthiest versions of themselves in midlife and beyond.

This week on The Fit Positive Podcast, I’m joined by one of our incredible members, Susan. Susan is 57 — almost 58 — and her story is one that so many women will recognise. Over the past few years she has navigated: Caring for her elderly father Supporting a step-brother with additional needs Looking after a young person struggling with an eating disorder Working shift work Living with a neurodivergent profile Recovering from a total hip replacement In other words — the exact kinds of life circumstances that most people would assume make it impossible to prioritise health and fitness. And yet Susan did something remarkable. When she first started, she couldn’t stand up from the floor without support.She couldn’t do a single push-up. Today, she can do 33 push-ups without issue. She feels stronger, fitter and more capable at 57 than she has at any point in her life. But the real message of this conversation isn’t push-ups. It’s about what happens when we stop believing that it’s “too late” or that life has to calm down before we start looking after ourselves. Susan’s story is proof that progress doesn’t require perfect circumstances. It requires consistency, patience and the willingness to start exactly where you are. As Susan says so beautifully, quoting Dr. Vonda Wright in this conversation: “Age is inevitable. Decline is not.” If you’ve ever felt like: “My life is too busy to start.” “I’ve left it too late.” “My body can’t do what it used to.” This episode will show you what’s possible. Join the Fit Positive Community If Susan’s story resonates with you and you’re ready to build strength, energy and confidence in midlife — we’d love to have you inside the Fit Positive community. Inside the programme we focus on: ✔ 30-minute strength workouts designed for midlife women✔ Simple, macro-balanced nutrition✔ Mindset coaching to build sustainable habits✔ A supportive community of women doing this together You can learn more here: 👉 www.fitpositive.ie