In News, Nutrition Tipsby Tarf Bodyfirst

The 12 Tips of Christmas – Bodyfirst Damage Control Guide

Stay on track this festive season — without missing out on the fun.

The Christmas season is full of parties, food, drinks and downtime… which makes it incredibly easy to drift from your routine. But with a few simple habits, you can enjoy every bit of the season while still feeling healthy, energised, and in control.

Red Bodyfirst Shaker beside December Calendar

Here are the Bodyfirst 12 Tips of Christmas — your go-to guide for staying balanced throughout the festive weeks.

1. Set Your Intentions Early

Before December gets chaotic, decide how you want to approach food, drink, and training. You don’t need perfection — just clear boundaries.

What do you want to enjoy?
What do you want to avoid?
What is your minimum movement or protein target?

2. Remember Your Energy Balance

Indulgence isn’t the problem — stacking indulgent days on top of skipped workouts is.

If calories go up while movement goes down, your body will store the excess. A little awareness keeps things on track.

3. Use “Low-Carb Buffer Days” Before Big Events

Expecting a big meal or night out? Balance it by choosing one or two lower-carb, high-protein days beforehand.

Think: lean meats, fish, eggs, yoghurt and lots of veg.

4. Be Strategic With Meals (“Leverage”)

If dinner will be a feast, keep breakfast and lunch lighter and protein-focused.

Skip starters if you want dessert
Choose protein + veg mains
Avoid bread, chips, sauces if you plan to drink

5. Avoid the “All or Nothing” Spiral

Christmas is not a choice between being “perfect” or “ruining everything.”

One big meal won’t derail you — but letting it become a week might. Stick to balance, not extremes.

6. Stop Mindless Eating

Eating while scrolling, shopping or watching TV leads to accidental overeating.

Slow down. Sit down. Enjoy the food. Keep a protein snack nearby to avoid impulse treats.

7. Understand Emotional Eating

The festive period brings joy — but also stress, fatigue and pressure.

Before snacking, ask yourself: “Am I hungry or just stressed/bored/tired?”

8. Watch the Hidden Calories

It’s not the turkey that gets you — it’s the extras.

Creamy sauces
Festive coffees
Chocolate bowls
Pastries and nibbles

Pick your favourites and skip the forgettable extras.

9. Try Healthier Festive Recipes

Festive meals don’t have to be heavy. Try winter veg, soups, protein desserts and flavour-packed healthy swaps.

10. Keep Moving — In Any Form

Your gym routine may dip — and that’s okay. Just avoid becoming completely inactive.

Walk, stretch, run errands, do a short home workout — it all counts.

11. Support Your Immune System

Winter, late nights and rich food can knock down immunity. Keep your body strong with:

Colourful fruits + vegetables
Greek yoghurt, kefir, fermented foods
Lean proteins
Soup and warm meals
Plenty of water

12. Drink Smart & Recover Smarter

You can absolutely enjoy a few drinks — just be strategic:

Alternate alcohol with water
Don’t drink on an empty stomach
Have protein before bed
Use electrolytes the next morning
Prioritise sleep

Final Thoughts: Enjoy Christmas, Stay Balanced, Feel Your Best

You don’t need extreme discipline or extreme indulgence — just smart decisions, consistency and a foundation of protein, hydration and movement.

Follow these tips to glide through December feeling:

energised
in control
guilt-free
and ready for January

Enjoy Christmas the Bodyfirst way — with balance, confidence and great fuel.

Healthy Meal Prep

23/11/202523/11/2025

In Newsby Tarf Bodyfirst

Grenade Soft Core x Cadbury Creme Egg Protein Bar: Launch Review

Why this launch matters

Grenade has teamed up with Cadbury to drop a limited-edition “Creme Egg” flavoured protein bar — combining indulgence and function in one snack. It marks the debut of Grenade’s new Soft Core format and takes the brand into new territory of texture and flavour.

Inside a Grenade Creme Egg Protein Bar

What’s unique?

New format: At 45 g (smaller than Grenade’s usual 60 g bars), the Soft Core features a fluffy “dough” base with a creamy fondant-style filling in the centre, all coated in milk chocolate.
Solid macros for the size: One bar delivers just over 13 g of protein, around 172 kcal, and ~2 g sugar.
Limited edition: From late November 2025, available until around April 2026.
Appeal factor: Merges performance-nutrition with a nostalgic confectionery favourite — perfect for gym-goers who still love flavour and treat-style snacks.

Grenade Soft Core Protein Bar

What it means for you (and your training)

Snack with intention: Even though it tastes like a treat, it’s designed for performance. Hits that mid-day sweet spot while supporting your protein goals.
Macro-smart indulgence: With low sugar and moderate calories, this bar fits nicely into well-planned nutrition—even on “cheat” moments.
Gym bag essential: Ideal for post-session, between meetings, or grab-and-go fuel when you’re on the move.
Limited-edition urgency: Because it’s available for a set time, it’s a good opportunity to stock up while it lasts.

Final word

If you’re looking for a snack that blends serious training support with seriously good flavour, the Grenade Soft Core Creme Egg bar delivers. We love seeing innovation that respects macros and cravings.

Keep an eye out for this one in our stores and online — once it’s gone, it’s gone. Time to smash your snack game.

Get your Grenade Soft Core Creme Egg Protein Bar here

Grenade Creme Egg Smash Yours

21/11/2025

In News, Nutritionby Tarf Bodyfirst

Why You Feel More Tired In Winter – And How To Fix It!

WHY YOU FEEL MORE TIRED IN WINTER — AND HOW NUTRITION CAN FIX IT!

A Bodyfirst Nutrition guide to staying energised, motivated, and strong all season.

A gym-goer looking tired but gearing up with winter light from a window

When winter hits, it feels like someone slowly turns down your body’s energy dial.
Suddenly you’re sleeping more… but still tired.
Training feels heavier.
Motivation drops.
And your usual routine feels harder to stick to.

If this sounds familiar — you’re not alone.

Shorter days, less sunlight, colder temperatures, and changes in daily habits all play a huge part in why your body feels different this time of year. But the good news?
Your nutrition can massively improve how you feel in winter — from mood and motivation to performance and recovery.

Here’s what’s really going on… and how to fix it.

WHY WINTER MAKES YOU FEEL MORE TIRED

1. Less Sunlight = Lower Vitamin D (and Mood Drops)

When sunlight disappears, so does your natural Vitamin D production. Low Vitamin D is linked to:

Low energy
Mood dips
Weaker immunity
Slower recovery

This is one of the main reasons people feel sluggish between November–March.

2. Your Body Burns More Energy Staying Warm

Your metabolism increases slightly in the cold — meaning you use more fuel than you think.
If you don’t increase food intake slightly, you can feel drained, hungry, or mentally foggy.

3. Circadian Rhythm Disruption

Dark mornings and early evenings confuse your internal body clock.
This affects:

Sleep quality
Appetite
Hormones
Motivation to train

This is why winter feels like a constant “jet lag”.

Circadian Rhythm Disruption

4. Hydration Drops Without You Realising

People drink far less water in cold weather.
Even mild dehydration reduces:

Strength
Endurance
Focus
Mood
Recovery

If your winter water intake is lower… you will feel it.

WINTER NUTRITION FIXES THAT ACTUALLY WORK

1. Boost Your Vitamin D Intake

Ireland’s sunlight is nowhere near enough in winter.
Supplementing Vitamin D is a game changer for:

Mood
Immunity
Energy
Hormonal health
Consistency with training

Bodyfirst Pick: Vitamin D3 + K2 for max absorption.

2. Eat Enough Carbs (You Probably Need More)

Carbs are your body’s preferred energy source — especially in winter when your metabolism is higher.

Carbs help with:

Training performance
Recovery
Mood regulation
Nervous system function

Slow-release carbs like oats, potatoes, rice, whole grains, and fruit will keep energy steady.

Gym bag with a banana, protein bar, and shaker peeking out

3. Increase Protein to Support Recovery

With sleep quality dipping in winter, your body relies on nutrition to repair muscles properly.

Aim for 1.6–2.2g protein per kg bodyweight.

Protein also helps stabilise your mood and appetite — perfect for those long winter days.

Bodyfirst Pick: Whey Protein / Vegan Protein

4. Don’t Forget Electrolytes

Because we sweat less in winter, people stop taking electrolytes — but hydration levels drop too.

Electrolytes improve:

Focus
Energy
Muscle function
Headaches
Training consistency

Bodyfirst Pick: Electrolyte powders with sodium, potassium, magnesium.

5. Creatine for Strength, Mood & Energy

Creatine isn’t just for lifting — it supports brain energy, cognition, and mood regulation.
Winter training feels easier when your body has a stable energy base.

Daily dose: 3–5g every day.

Creo tub near dumbbells

6. Eat More Colour — Your Immune System Will Thank You

Bright fruits and vegetables contain antioxidants that fight winter inflammation.

Add:

Berries
Peppers
Kiwi
Spinach
Broccoli
Citrus fruits

Your body will feel the difference.

TRAINING TIPS TO STAY ENERGISED IN WINTER

1. Keep Workouts Shorter & Higher Intensity (If Needed)

When motivation dips, a 20-minute session is better than nothing.
Consistency beats perfection.

2. Stick to a Routine — Even If It’s Looser

Your brain loves structure during winter.

3. Warm Up Longer

Cold muscles need more time to fire.

FINAL THOUGHT

Winter isn’t the time to give up on your goals — it’s the time to adjust and support your body properly.
With the right nutrition, supplements, and routine, you can feel energised, strong, and focused no matter how dark the days get.

Small changes = big results.
Start today!!

Supplements To Boost your Winter Energy Levels

04/11/2025

In News, Nutritionby Tarf Bodyfirst

How To Taper For HYROX Dublin

How to Taper for HYROX Dublin: Your 7-Day Guide to Peak Performance

You’ve put in the training, you’ve hit the workouts, and now race day is almost here. You have nothing to gain really but everything to lose because the final week before your HYROX event isn’t about pushing harder — it’s about tapering smart so you show up fresh, strong, and ready to perform.

Let’s break down exactly how to handle the last 7 days leading into HYROX — from training to nutrition, hydration, and recovery.

The screen at Hyrox Dublin with a Bodyfirst Nutrition shaker

What Is Tapering and Why It Matters

Tapering is when you reduce training volume and intensity to let your body fully recover before a big event.
For a high-intensity hybrid competition like HYROX — which combines strength, endurance, and grit — proper tapering can mean the difference between feeling sluggish and smashing your PB.

Think of it as recharging your battery, not losing your edge.

7 Days Out: Focus on Recovery, Not Intensity

At this stage, the hard work is done. You can’t build more fitness, but you can maximize your performance by sharpening the edges.

Here’s a simple taper plan to follow:

7 Days Out: Ease the Volume

Cut total training volume by about 40–50%.
Keep short bursts of intensity — think 3–4 rounds of HYROX-style intervals, but reduce reps and load.
Prioritize mobility, technique, and form.

Tip: Visualize your race strategy — transitions, pacing, and how you’ll tackle each station.

5–6 Days Out: Prioritize Active Recovery

Keep moving daily: light jogs, rowing, cycling, or bodyweight mobility sessions.
Foam roll, stretch, and hydrate like it’s your job.
Get 8+ hours of sleep — your muscles adapt and repair best overnight.

Pro tip: Add Electrolytes to your water to maintain hydration and muscle function during the taper.

3–4 Days Out: Refine Your Nutrition

Slightly increase your carb intake to top up glycogen stores — wholegrains, oats, rice, potatoes, and fruit.
Keep protein consistent to maintain muscle repair.
Avoid any new foods or supplements — stick to what you know works for your stomach and energy levels.

Bodyfirst pick: Whey Protein + Oats + Banana = perfect pre-race breakfast combo.

Oats, Whey Protein, Banana and Peanut Butter

2 Days Out: Keep It Easy

Light mobility and low-intensity cardio only.
No heavy lifts or long conditioning sessions.
Hydrate consistently, aiming for clear urine before bed.

Optional: Add Bodyfirst CREO Creatine Monohydrate if you’ve been loading — keep your muscles saturated and ready to perform.

1 Day Out: Rest, Refuel & Relax

Keep movement minimal — short walks, stretching, maybe some breathing drills to stay calm.
Prep your gear, shoes, and race-day nutrition.
Eat your main carb-heavy meal at lunch, lighter dinner early in the evening.

Sleep early. Aim for at least 7–8 hours so you wake up ready to go.

Race Day Tips

Start controlled — don’t go out too hot! You won’t win a Hyrox race on the SkiErg.
Stay efficient on transitions — quick breaths, focus, and go.
Have some energy gels in your pocket.
Try enjoy yourself, you have worked hard to get there.

Remember: You don’t need to feel “super fresh” — slight tightness is normal. Your body’s primed to perform.

Fuel Your Best for HYROX

In your taper week, smart recovery is key. Stock up on:

Whey Protein for muscle recovery ?
Electrolytes & Hydration Tablets for endurance ?
Creatine Monohydrate to sustain strength ?

Shop your HYROX essentials at bodyfirst.ie and show up fueled, focused, and ready to crush it.

Final Thought

Tapering isn’t about doing less — it’s about doing what matters most.
You’ve trained hard. Now give your body what it needs: rest, fuel, and confidence.

Be confident on race day knowing that you have done everything right and you will leave it all out there on the floor.

Go smash your HYROX race!

02/11/202502/11/2025

In News, Lifestyleby Tarf Bodyfirst

Grow It For A Good Cause: Why Movember Matters In Ireland

Movember in Ireland: Why It Matters and How to Get Involved

Every November, thousands of men across Ireland grow moustaches for a cause that truly matters. It’s not just a fun challenge — it’s Movember, the global movement changing the face of men’s health.

At Bodyfirst Nutrition, we’re all about feeling good, fuelling well, and looking after yourself — and that includes your mental and physical wellbeing. So this month, we’re joining the movement to raise awareness for men’s health, one moustache at a time.

Bodyfirst x Movember

The Story Behind Movember

Movember started in 2003 when two friends in Australia decided to bring the moustache back — but with meaning.
What began as a fun idea quickly evolved into a global movement supporting men’s mental health, suicide prevention, prostate cancer, and testicular cancer.

Today, Movember is the leading charity dedicated to men’s health, funding projects in more than 20 countries — including Ireland.

Why Movember Matters Here in Ireland

The stats speak for themselves — and they hit close to home:

1 in 8 Irish men will be diagnosed with prostate cancer in their lifetime.
Suicide remains the leading cause of death among Irish men under 50.
Many men still find it hard to open up about their health or emotions.

Movember isn’t just about growing a moustache — it’s about starting conversations that can save lives.

The Key Rules of Movember

Thinking of growing a Mo? Here are the official Movember rules — simple, fun, and totally doable:

1. Start Clean-Shaven on November 1st
Begin the month with a clean slate (and a clean face).

2. Grow & Groom with Pride
Let your moustache flourish, but keep it neat — no beards, no goatees, just Mo.

3. Keep It Real
No fake moustaches — it’s about genuine growth and genuine impact.

4. Talk About It
Your moustache is a conversation starter. Use it to spread awareness about men’s health.

5. Raise Funds & Awareness
Sign up and start a fundraising page at ie.movember.com. Every euro goes toward vital men’s health projects.

6. Have Fun & Celebrate
Movember is about community, not competition. Share the laughs, selfies, and support.

The Movember Construction Challenge | The construction sector support men's health - Movember

How to Get Involved

There’s more than one way to make a difference — and you don’t need facial hair to join in!

Grow a Mo:
Shave down on November 1st and let your moustache do the talking for 30 days.
Move for Movember:
Run, walk, or train for 60 km over the month — representing the 60 men we lose globally every hour to suicide.
Host a Mo-Ment:
Get your gym buddies or workmates together for a fundraising workout, walk, or coffee morning.

Donate or Support Someone Fundraising:
You can get involved or donate directly at ie.movember.com

Our Challenge to You

This month, challenge yourself — in or out of the gym.
Lift heavier. Run farther. Check in with a mate.
And if you’re rocking a moustache, tag us @bodyfirstnutrition — we’ll share your progress!

Fuel for Your Mo

Keep your training strong through Movember with:

Bodyfirst Whey Protein – your post-workout recovery essential
Creatine Monohydrate – for strength and power
Hydration & Electrolytes – stay sharp through every session

Shop the full range at bodyfirst.ie and keep your energy up while you raise awareness.

Remember the Message

Movember isn’t just about the moustache — it’s about men’s mental and physical health.
Let’s open up more, support each other, and make sure the conversation doesn’t stop at the end of the month.

Grow it. Show it. Talk about it.
Fuel your best this Movember with Bodyfirst Nutrition.

-> Join or donate at ie.movember.com