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<3

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Use the #PSISFebFit

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Active at Home 2021

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7 Minute Abs Blaster | The Body Coach TV

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10 Minute FULL BODY Workout | The Body Coach TV

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Morning Weekend Family Workout with Joe | Sat 9th May 2020

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6 Minute Warm-up Before a HIIT Session | The Body Coach

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NEW!! 20 Minute FULL BODY Home HIIT | The Body Coach TV

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LET THE COIN DECIDE HIIT Workout | The Body Coach TV

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ULTIMATE BEGINNERS Low Impact Workout | The Body Coach TV

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20 Minute Legs, Bums & Tums Workout | No Equipment | The Body Coach TV

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Operation Transformation Keeping Well Apart - Workouts for all levels

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Operation Transformation Keeping Well Apart - Workouts for all levels

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Operation Transformation 2021 " Active At Home

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In this section there are exercises for everyone, from Level 1 for beginners to Level 5 for the more advanced. There are three routines for each level, and you can do these anywhere at home or in the garden. So grab your water bottles and go!

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FAST Walking in 30 minutes | Fitness Videos

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30-Minute No-Equipment Cardio & HIIT Workout

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30-Minute HIIT Cardio Workout with Warm Up - No Equipment at Home | SELF

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The Body Coach 20 Minute Home Workout

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Operation Transformation Week 4 Full Body Workout

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Operation Transformation Week 3 Full Body Workout

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Operation Transformation Week 2 Full Body Workout

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Operation Transformation Week 1 Full Body Workout

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Seaside Relaxation - Visualisation for Children guided by Nuala by PDST Primary Health and Wellbeing

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Ocean Escape (with music): Walk Along the Beach Guided Meditation and Visualization

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Welcome! Hope you can subscribe to my channel for weekly guided relaxations and meditations. I have been asked by several subscribers to download an audio of the Ocean Escape with music accompaniment...so here it is! It's the exact audio as the original Ocean Escape on my channel...but this one has music and waves in the background to enhance your relaxation experience.

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Ocean Escape (with music): Walk Along the Beach Guided Meditation and Visualization

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Welcome! Hope you can subscribe to my channel for weekly guided relaxations and meditations. I have been asked by several subscribers to download an audio of the Ocean Escape with music accompaniment...so here it is! It's the exact audio as the original Ocean Escape on my channel...but this one has music and waves in the background to enhance your relaxation experience.

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Meditate * Visualize - Mellisa Dormoy, CHt

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Day 7 of our Meditation Challenge - The Love & Kindness Meditation

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Day 6 The Yoga Tree's Meditation Challenge - Self Love Meditation

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Day 5 The Yoga Tree's Meditation Challenge - 5 Minute Breathing Meditation

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Day 4 The Yoga Tree's Meditation Challenge - Gratitude Meditation

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Day 3 The Yoga Tree's Meditation Challenge - Attitude Breathing Meditation

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Day 2 of The Yoga Tree's Meditation Challenge - Letting Go Meditation

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Day 1 of 7 Day Meditation Challenge - Yoga Nidra

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Progressive Muscular Relaxation

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PMR (Progressive Muscle Relaxation) to Help Release Tension, Relieve Anxiety or Insomnia

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Relaxation Techniques from the National Educational Psychological Service (NEPS) by Department of Education and Skills

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Have you been feeling anxious, worried or stressed lately? If so, this podcast might help. Find a quiet corner, get comfortable, press play and let a NEPS psychologist talk you through some relaxation techniques.

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An app for sleep, meditation and relaxation

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Calm is the #1 app for sleep and meditation. Join the millions experiencing better sleep, lower stress, and less anxiety.

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A few minutes of headspace could change your whole day. This is a free app.

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Record. Sweat. Share. Kudos.

People on Strava upload everything from dog walks to Olympic marathons. It's all kudos-worthy in our book.

Already a Member? Log In
Sign Up With Facebook Sign Up With Google Sign Up With Apple

If you're active, Strava was made for you. Our mobile app and website enhance the experience of sport and connect millions of athletes from around the world. We're the social network for those who strive. Join us.

Get Started
Sign Up With Email
By signing up for Strava, you agree to the Terms of Service. View our Privacy Policy.

Join for the tracking, stay for the community.

Open, tap, go.

Recording an activity with Strava is easy, and afterward you'll have a detailed activity map and tons of performance data.

A no BS network.

The Strava feed is full of inspiring activities, crazy adventures and interesting new routes - all the best athletic content, none of the junk posts you find on other social networks.

The ultimate athlete resource.

A running club in your neighborhood, content from your favorite bicycle maker, the best trail to catch the sunset, a fun new race, the city's toughest climb, a weekend training partner - whatever your next adventure, you'll find it on Strava.

More features, more fun. We strive to deliver an experience to match their enthusiasm.

Feature highlight: Beacon.

Share your real-time location during an activity with up to three safety contacts. Your loved ones get peace of mind. You get to forge ahead (or stop for a snack).

Here's how a Strava subscription takes your experience to the next level.

Track & Analyze

Learn about recording an activity on Strava and all the ways you can analyze your performance.

Share & Connect

Workout with friends, stay motivated, get inspired - our community is what separates Strava from the rest.

Explore & Compete

Discover your next goal with Strava segments, routes, maps, clubs, challenges and race courses.

If you're active, Strava was made for you. Our mobile app and website enhance the experience of sport and connect millions of athletes from around the world. We're the social network for those who strive. Join us.

Join for the tracking, stay for the community.

Open, tap, go.

Recording an activity with Strava is easy, and afterward you'll have a detailed activity map and tons of performance data.

A no BS network.

The Strava feed is full of inspiring activities, crazy adventures and interesting new routes - all the best athletic content, none of the junk posts you find on other social networks.

The ultimate athlete resource.

A running club in your neighborhood, content from your favorite bicycle maker, the best trail to catch the sunset, a fun new race, the city's toughest climb, a weekend training partner - whatever your next adventure, you'll find it on Strava.

More features, more fun. We strive to deliver an experience to match their enthusiasm.

Feature highlight: Beacon.

Share your real-time location during an activity with up to three safety contacts. Your loved ones get peace of mind. You get to forge ahead (or stop for a snack).

Here's how a Strava subscription takes your experience to the next level.

Track & Analyze

Learn about recording an activity on Strava and all the ways you can analyze your performance.

Share & Connect

Workout with friends, stay motivated, get inspired - our community is what separates Strava from the rest.

Explore & Compete

Discover your next goal with Strava segments, routes, maps, clubs, challenges and race courses.

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Strava | Running, Cycling & Hiking App - Train, Track & Share

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Strava connects millions of runners, cyclists, hikers, walkers and other active people through the sports they love - all on our mobile app and website.

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Turn staying in into your at-home advantage

We may be stuck indoors, but that doesn't mean we can't be active. We can move, sweat, get stronger and thrive. It's time to go all-in by working out with NTC live in your living room. Over the coming weeks, we'll provide you with workouts, nutrition advice and expert help, so we can all come back from this stronger than ever. Join in with a community of living room athletes.

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Nike Training Club App. Home Workouts & More.

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Turn staying in into your at-home advantage We may be stuck indoors, but that doesn't mean we can't be active. We can move, sweat, get stronger and thrive. It's time to go all-in by working out with NTC live in your living room.

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Fitness training made easy with MapMyRun.com

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Record. Sweat. Share. Kudos.

People on Strava upload everything from dog walks to Olympic marathons. It's all kudos-worthy in our book.

Already a Member? Log In
Sign Up With Facebook Sign Up With Google Sign Up With Apple

If you're active, Strava was made for you. Our mobile app and website enhance the experience of sport and connect millions of athletes from around the world. We're the social network for those who strive. Join us.

Get Started
Sign Up With Email
By signing up for Strava, you agree to the Terms of Service. View our Privacy Policy.

Join for the tracking, stay for the community.

Open, tap, go.

Recording an activity with Strava is easy, and afterward you'll have a detailed activity map and tons of performance data.

A no BS network.

The Strava feed is full of inspiring activities, crazy adventures and interesting new routes - all the best athletic content, none of the junk posts you find on other social networks.

The ultimate athlete resource.

A running club in your neighborhood, content from your favorite bicycle maker, the best trail to catch the sunset, a fun new race, the city's toughest climb, a weekend training partner - whatever your next adventure, you'll find it on Strava.

More features, more fun. We strive to deliver an experience to match their enthusiasm.

Feature highlight: Beacon.

Share your real-time location during an activity with up to three safety contacts. Your loved ones get peace of mind. You get to forge ahead (or stop for a snack).

Here's how a Strava subscription takes your experience to the next level.

Track & Analyze

Learn about recording an activity on Strava and all the ways you can analyze your performance.

Share & Connect

Workout with friends, stay motivated, get inspired - our community is what separates Strava from the rest.

Explore & Compete

Discover your next goal with Strava segments, routes, maps, clubs, challenges and race courses.

If you're active, Strava was made for you. Our mobile app and website enhance the experience of sport and connect millions of athletes from around the world. We're the social network for those who strive. Join us.

Join for the tracking, stay for the community.

Open, tap, go.

Recording an activity with Strava is easy, and afterward you'll have a detailed activity map and tons of performance data.

A no BS network.

The Strava feed is full of inspiring activities, crazy adventures and interesting new routes - all the best athletic content, none of the junk posts you find on other social networks.

The ultimate athlete resource.

A running club in your neighborhood, content from your favorite bicycle maker, the best trail to catch the sunset, a fun new race, the city's toughest climb, a weekend training partner - whatever your next adventure, you'll find it on Strava.

More features, more fun. We strive to deliver an experience to match their enthusiasm.

Feature highlight: Beacon.

Share your real-time location during an activity with up to three safety contacts. Your loved ones get peace of mind. You get to forge ahead (or stop for a snack).

Here's how a Strava subscription takes your experience to the next level.

Track & Analyze

Learn about recording an activity on Strava and all the ways you can analyze your performance.

Share & Connect

Workout with friends, stay motivated, get inspired - our community is what separates Strava from the rest.

Explore & Compete

Discover your next goal with Strava segments, routes, maps, clubs, challenges and race courses.

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Strava | Running, Cycling & Hiking App - Train, Track & Share

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Strava connects millions of runners, cyclists, hikers, walkers and other active people through the sports they love - all on our mobile app and website.

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Since 2017 I have been releasing regular podcasts sharing insights, reflections and stories related to mental, emotional and relational health.

To date we've had well over 2 million downloads and listeners in 167 countries.

I hope you enjoy some of the 250+ free episodes that have been released thus far.

If you have a question or topic suggestion for a future episode you can email support@patdivilly.com

Self Compassionate Episode

All Pat's podcasts are excellent but this one helped me when I was really struggling. I'm going to listen to it several times. Wise man. Shares his own struggles, it really helps. Thanks Pat.

Fantastic Podcast

This has been my favourite podcast for a long time now. Pat brings a wealth of knowledge to a wide range of topics and has some of the best conversations you are ever likely to hear. Keep up the good work Pat.

Thought Provoking!

Love listening to Pat, so relatable, so practical, so easy to listen to & I have picked up an unbelievable amount from listening: absolute gems of wisdom! Thank you for sharing your experiences. Keep it up!

I create an authentic and connected world by allowing the space for myself and others to live with compassion, curiosity and playfulness.

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Since 2017 I have been releasing regular podcasts sharing insights, reflections and stories related to mental, emotional and relational health. To date we've had well over 2 million downloads and listeners in 167 countries. I hope you enjoy some of the 250+ free episodes that have been released thus far.

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The show that cuts through the nonsense about healthy living and tells you what you need to be doing to live healthier each and every day. Join Karl each week for tips and practical advice to help your real health journey. Plus, find out the science behind the advice and get some inspirational and honest stories for healthy living. To get in contact with the show email realhealth@independent.ie. The Real Health podcast is in association with Laya Healthcare.

Real Health with Karl Henry's tracks

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The show that cuts through the nonsense about healthy living and tells you what you need to be doing to live healthier each and every day. Join Karl each week for tips and practical advice to help your real health journey. Plus, find out the science behind the advice and get some inspirational and honest stories for healthy living.

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Karl Henry's 5K training plan

Karl's Jogging / Running Training plan: This plan consists of walking, jogging and running intervals done in sets. You will train three days a week for the next few weeks so that you'll have the fitness you need to complete the run. Trust the plan. We know you can do it.

Karl's Walking 5K Plan: If you feel you're not ready for to take on running or jogging a 5K, Karl has put together a walking plan so you'll reap the same fitness and health benefits as running or jogging while getting you fit enough to walk 5K non stop.

Before you start either training plan keep these few pointers in mind: · If in doubt about your fitness level consult your doctor before starting any training programme. · Get yourself some decent running shoes. They will make a huge difference to your training! · Make sure to stretch those legs after every session with awarm up and cool down. · Use a stopwatch or the timer on your phone to time your routines accurately. · Train with a friend if you can, you can support each other. · If you feel discomfort or pain while training, STOP immediately! · Make sure you're pushing yourself to the talk test point but know your limits. Don't push yourself toohard. Just follow the plan below.

OT Week 1 training Saturday (OT Day 02): Walk for 3 minutes, then jog for 1minute. Repeat 6 times or until you've completed a 5k distance.

Tuesday (OT Day 05): Walk for 3 minutes, then jog for 1 minute 30 secs. Repeat 6 times.

Thursday (OT Day 07):Walk for 3 minutes, then jog for 1 minute 30 secs. Repeat 6 times

Saturday (OT Day 09): Walk for 2 minutes, then run for 1 minute 45 secs. Repeat 7 times or until you've completed a 5k distance.

Tuesday (OT Day 12): Walk for 2 minutes, then run for 2 minutes. Repeat 7 times

Thursday (OT Day 14): Walk for 2 minutes, then run for 2 minutes. Repeat 7 times
OT Week 3 training
Saturday (OT Day 16): Walk for 2 minutes, then run for 2 minutes 30 secs. Repeat 7 times or until you've completed a 5k distance.

Tuesday (OT Day 19): Walk for 2 minutes, then run for 3 minutes. Repeat 7 times

Thursday (OT Day 21): Walk for 2 minutes, then run for 3 minutes. Repeat 7 times

Saturday (OT Day 23): Walk for 2 minutes, then run for 3 minutes. Repeat 7 times or until you've completed a 5k distance.

Tuesday (OT Day 26): Walk for 2 minutes, then run for 3 minutes 30 secs. Repeat 7 times

Thursday (OT Day 28): Walk for 2 minutes, then run for 4 minutes. Repeat 6 times.

Saturday (OT Day 30): Walk for 1 minute 30 secs, then run for 4 minutes. Repeat 7 times. or until you've completed a 5k distance.

Tuesday (OT Day 33): Walk for 1 minute 30 secs, then run for 4 minutes. Repeat 7 times

Thursday (OT Day 35): Walk for 1 minute 30 secs., then run for 4 minutes 30 secs. Repeat 6 times
OT Week 6 training
Saturday (OT Day 37): Walk for 1 minute 30 secs, then run for 4 minutes. Repeat 7 times. or until you've completed a 5k distance.

Tuesday (OT Day 40): Walk for 1 minute, then run for 4 minutes. Repeat 7 times.

Thursday (OT Day 42): Walk for 1 minute, then run for 5 minutes. Repeat 6 times

OT Week 7 training and 5K week

Saturday (OT Day 44): RACE DAY. Good luck! Run 5K at a steady pace.

The key to following this plan is to push yourself to hit your talk test point and to consistently increase your distance covered.

OT Week 1 training Saturday (OT Day 02): Walk for 30 minutes.

Tuesday (OT Day 05): Walk for 30 minutes.

Thursday (OT Day 07): Walk for 30 minutes.

Saturday (OT Day 09): Walk for 30 minutes.

Tuesday (OT Day 12): Walk for 40 minutes.

Thursday (OT Day 14): Walk for 40 minutes.

Saturday (OT Day 16): Walk for 40 minutes.

Tuesday (OT Day 19): Walk for 50 minutes.

Thursday (OT Day 21): Walk for 50 minutes.

Saturday (OT Day 23): Walk for 50 minutes.

Tuesday (OT Day 26): Walk for 1 hour.

Thursday (OT Day 28): Walk for 1 hour.

Saturday (OT Day 30): Walk for 1 hour.

Tuesday (OT Day 33): Walk for 1 hour. This week really work at increasing the distance you cover within the hour.

Thursday (OT Day 35): Walk for 1 hour. This week really work at increasing the distance you cover within the hour.

Saturday (OT Day 37): Walk for 1 hour. This week really work at increasing the distance you cover within the hour.

Tuesday (OT Day 40): Walk for 1 hour. Keep pushing yourself to increase the distance you cover.

Thursday (OT Day 42): Walk for 1 hour. Keep pushing yourself to increase the distance you cover.

OT Week 7 training and 5K week

Saturday (OT Day 44): Walk 5K at a pace where your at your talk test point.

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Karl Henry's 5K training plan Karl's Jogging / Running Training plan: This plan consists of walking, jogging and running intervals done in sets. You will train three days a week for the next few weeks so that you'll have the fitness you need to complete the run. Trust the plan.

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The SFAI 12 DAY Skills Challenge was launched on March 17 th, and seen thousands of young players from across Ireland take part.

The daily challenges were based around ball mastery and enjoyment, offering young players the opportunity to improve their skills and express themselves.
The Challenge... Day One Wall Ball... Day Two Volleys... Day Three Foot Stall... Day Four Knee Juggling... Day Five Time To Combine... Day Six Inside Foot Volleys... Day Eight Around The World... Day Nine Knee Bounce... Day Ten Neck Catch... Day Eleven Time To Combine... Day Twelve Freestyle...

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The SFAI 12 DAY Skills Challenge was launched on March 17 th, and seen thousands of young players from across Ireland take part. The daily challenges were based around ball mastery and enjoyment, offering young players the opportunity to improve their skills and express themselves. The Challenge... Day One Wall Ball...

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Skills at Home Week One: Ball Handling with CJ Fulton

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Operation Transformation Dance

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Operation Transformation Dance

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Operation Transformation Dance

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Just Dance 2020: I Don't Care by Ed Sheeran Ft. Justin Bieber FullGameplay

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30-Minute STRONG by Zumba® Cardio and Full-Body Toning Workout

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Just Dance - Talk

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Just Dance 2020: Talk by Khalid | Official Track Gameplay [US]

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Just Dance - I don't care

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Just Dance 2020: I Don't Care by Ed Sheeran Ft. Justin Bieber FullGameplay

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The Healthy Food for Life resources are for the entire population over the age of five and they define the Irish Government recommendations on healthy eating and a balanced diet. They provide a consistent and evidence-based approach for healthy eating advice.

The guidelines and resources provide practical support for individuals and families to make healthier food choices and to ultimately improve their health and wellbeing. They include a leaflet, infographic of the food pyramid, sample daily meal plans, guidelines on portion sizes and fact sheets.

The key messages from Healthy Food for Life are:

Eat more vegetables, salad and fruit - Up to seven servings a day

Limit intake of high fat, sugar, salt (HFSS) food and drinks

Size matters: Use the food pyramid as a guide for serving sizes

Increase your physical activity levels

Small changes can make a big difference. Start TODAY!

The Healthy Food for Life resources can also be ordered from healthpromotion.ie
Find more information on healthy eating for families, how to eat well and talking to your child about weight
The Nutrition standards for food and beverage provision for staff and visitors in health care settings have been developed by HSE and safefood to provide practical support and guidance for food and beverage providers employed or contracted to the health services to provide ensure that their services are in line with the Department of Health Healthy Food for Life guidelines. Along with the HSE Calorie Posting Policy and HSE Vending Policy, these standards will support staff and visitors to make healthier food choices when purchasing food and beverages in health service facilities.

In the context of mobilising the public sector to improve diet and ultimately health and wellbeing across the population as a whole, these standards complement the Nutritional Standards for School Meals.

Food Pyramid

Simple Version

The basic version of the Food Pyramid A3 poster published by the Department of Health in December 2016.
Food Pyramid Simple Version English (PDF) Food Pyramid Simple Version Irish (PDF)
Consumer Version

The consumer version of the Food Pyramid A3 poster published by the Department of Health in December 2016.
Food Pyramid Consumer Version - English (PDF) Food Pyramid Consumer Version - Irish (PDF)
Professional Version

The professional version of the Food Pyramid A3 poster published by the Department of Health in December 2016.
Food Pyramid Professional Version - English (PDF) Food Pyramid Professional Version - Irish (PDF)
Older Adults (aged over 65)

The Older Adults (aged over 65) version of the Food Pyramid A3 poster published by the Department of Health in June 2023.
Food Pyramid for Over 65's Poster - English (PDF) Food Pyramid for Over 65's Poster - Irish (PDF, size 2.7 MB, 1 page)
Food Pyramid Information Leaflet

A 7-page information leaflet providing advice on how to improve eating habits to help towards leading a healthier lifestyle. The leaflet supports the information provided in the Food Pyramid.
Food Pyramid Information Leaflet - English (PDF) Food Pyramid Information Leaflet - Irish (PDF)
Food Pyramid Questions and Answers

A 4-page Questions and Answers document providing information as to why the Department of Health has published a new Food Pyramid.
Food Pyramid Q and A - English (PDF) Food Pyramid Q and A - Irish (PDF)
Food Pyramid Rationale Paper

An 8-page rationale paper to help inform Dietitians, Health Professionals, Teachers and Health Correspondents about changes to revised Healthy Eating Guidelines and Food Pyramid.
Food Pyramid Rationale Paper - English (PDF) Food Pyramid Rationale Paper - Irish (PDF)
Older Adults (aged over 65)

A 22 page information booklet for adults aged over 65 who are in good health, mobile and living at home. Provides advice to help older adults stay well, by nourishing their bodies with healthy food and stay active every day.
Healthy Eating for Older Adults booklet - English (PDF) Healthy Eating for Older Adults booklet - Irish (PDF, size 4.6 MB, 24 pages)
Food Shelf Fact Sheets

Facts about items contained on the top shelf of the Food Pyramid
Foods and drinks high in fat, sugar and salt (English, PDF) Foods and drinks high in fat, sugar and salt (Irish PDF) Older Adults (aged over 65) Foods and drinks high in fat, sugar and salt (PDF) Older Adults (aged over 65) Foods and drinks high in fat, sugar and salt - Irish (PDF, size 847 KB, 1 page)
Facts about items contained on the second shelf of the Food Pyramid
Fats, spreads and oils (English, PDF) Fats, spreads and oils (Irish, PDF) Older Adults (aged over 65) Fats, spreads and oils (PDF) Older Adults (aged over 65) Fats, spreads and oils - Irish (PDF, size 713 KB, 1 page)
Facts about items contained on the third shelf of the Food Pyramid
Meat, poultry, fish, eggs, beans and nuts (English, PDF) Meat, poultry, fish, eggs, beans and nuts (Irish, PDF) Older Adults (aged over 65) Meat, poultry, fish, eggs, beans and nuts (PDF) Older Adults (aged over 65) Meat, poultry, fish, eggs, beans and nuts - Irish (PDF, size 926 KB, 2 pages)
Facts about items contained on the fourth shelf of the Food Pyramid
Milk, yogurt and cheese (English, PDF) Milk, yogurt and cheese (Irish, PDF) Older Adults (aged over 65) Milk, yogurt and cheese (PDF) Older Adults (aged over 65) Milk, yogurt and cheese - Irish (PDF, size 853 KB, 2 pages)
Facts about items contained on the fifth shelf of the Food Pyramid
Wholemeal cereals and bread, potatoes, pasta and rice (English, PDF) Wholemeal cereals and bread, potatoes, pasta and rice (Irish, PDF) Older Adults (aged over 65) Wholemeal cereals and bread, potatoes, pasta and rice (PDF) Older Adults (aged over 65) Wholemeal cereals and bread, potatoes, pasta and rice - Irish (PDF, size 911 KB, 2 pages)
Facts about items contained on the sixth shelf of the Food Pyramid
Vegetables, salad and fruit (English, PDF) Vegetables, salad and fruit (Irish, PDF) Older Adults (aged over 65) Vegetables, salad and fruit (PDF) Older Adults (aged over 65) Vegetables, salad and fruit - Irish (PDF, size 1.7 MB, 2 pages)
Daily Meal Plans

Jakub, age 5

Jakub, an active boy aged 5, loves being outdoors playing with his friends. Jakub needs 3 servings from the Wholemeal cereals and breads, potatoes, pasta and rice shelf
Jakub, Aged 5 (English, PDF) Jakub, Aged 5 (Irish, PDF)
Niamh, age 10

Niamh is a very active 10 year old, plays GAA and loves to dance. Niamh needs 4 servings from the Wholemeal cereals, and breads, potatoes, pasta and rice shelf. As a child between 9 and 18 years, she needs 5 servings from the Milk, yogurt and cheese shelf
Niamh, Aged 10 (English, PDF) Niamh, Aged 10 (Irish, PDF)
Matthew, Aged 21

Matthew, a 21 year old student living away from home. Matthew needs 7 servings from the Wholemeal cereals and breads, potatoes, pasta and rice shelf
Matthew, Aged 21 (English, PDF) Matthew, Aged 21 (Irish, PDF)
Siobhán, Aged 30

Siobhán, aged 30, is a stay at home mum who is breastfeeding her 6 month old baby. Since it's possible she could become pregnant, she is taking a folic acid supplement. Siobhán needs 5 servings from the Wholemeal cereals and breads, potatoes, pasta and rice shelf.
Siobhán, Aged 30 (English, PDF) Siobhán, Aged 30 (Irish, PDF)
Michael, Aged 52

Michael is a 52 year old office worker who is overweight. He needs 4 servings from the Wholemeal cereals and breads, potatoes, pasta and rice shelf. When he starts losing weight he could have 5 servings and should aim to lose 1-2 lbs per week.
Michael, Aged 52 (English, PDF) Michael, Aged 52 (Irish, PDF)
Tom, Aged 67

Tom is 67 years and has recently retired. He has started his retirement plan of walking 30 minutes, 5 days a week and he needs to lose the weight he has put on over the last 10 years. He needs 4 servings from the Wholemeal cereals and breads, potatoes, pasta and rice shelf
Tom, Aged 67 (English, PDF) Tom, Aged 67 (Irish, PDF)
Mary, Aged 70

Mary, aged 70, enjoys looking after her 2 young grandchildren, so she is kept active. Mary needs 5 servings from the Wholemeal Cereals and breads, potatoes, past and rice shelf.
Mary, Aged 70 (English, PDF) Mary, Aged 70 (Irish, PDF)
William, Aged 76

William is an active 76 year-old who enjoys walks and spends a lot of time with his grandchildren. He needs to eat enough high quality protein at two meals a day and have 5 servings from the wholemeal cereals and breads, potatoes, pasta and rice shelf.
William, Aged 76 (English, PDF) William, Aged 76 - Irish (PDF, size 1.56 MB, 1 page)
Teresa, Aged 83

Teresa is an 83 year-old who can move around the house and go to the local shop. She needs to make sure to have enough high-quality protein at two meals every day from the meat, poultry, fish, eggs,beans and nuts shelf and the milk, yogurt and cheese shelf. She needs to have 3 servings from the wholemeal cereals and breads, potatoes, pasta and rice shelf at meals and snacks throughout the day.
Teresa, aged 83 (PDF, size 973 KB, 1 page) Teresa, aged 83 - Irish (PDF, size 932 KB, 1 page)
Supporting Infographics

How many servings do I need a day?
Milk, Yogurt, Cheese - How many servings do I need a day? (English, PDF) Milk, Yogurt, Cheese - How many servings do I need a day? (Irish, PDF) Wholemeal Cereals and Breads, Potatoes, Pasta and Rice - How many servings do I need a day? (English, PDF) Wholemeal Cereals and Breads, Potatoes, Pasta and Rice - How many servings do I need a day? (Irish, PDF) Serving Size Guide (English, PDF) Serving Size Guide (Irish, PDF) Getting Active - How much activity do I need a day? (English, PDF) Getting Active - How much activity do I need a day? (Irish, PDF) What are the recommended alcohol limits? (English, PDF) What are the recommended alcohol limits? (Irish, PDF) How to stay active and flexible - Advice for older adults (PDF) How to stay active and flexible - Advice for older adults - Irish (PDF, size 5.2 MB, 6 pages)
Top Tips and Myth Busters

A 2-page document aimed at providing tips to assist with healthy eating and active living.
Top Tips and Myth Busters - Irish (PDF) Top Tips and Myth Busters - English (PDF)
101+ Square Meals

101+ Square Meals uses the Irish Food Pyramid and Healthy Eating Guidelines to help you plan healthier meals and get the best value for your money.
101+ Square Meals (PDF)
3 Week Meal Plan

The 3 week menu plan is a resource for pre-school to facilitate the implementation of healthy eating in this setting.

3 Week Meal Plan - A4 (PDF)

Nutritional Standards for School Meals
Nutritional Standards for School Meals (PDF)
These Nutrition Standards will be a valuable resource to support the ongoing work to enable and promote healthy eating and healthy lifestyles in schools and will help more children to derive the maximum benefit from their education so that they can achieve their full potential.

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The new Healthy Eating Guidelines published by the Department of Health in December 2016

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Check out Maddie Lymburner's workouts on You Tube. HIIT, dance and strenghening exercises for different body parts.

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30 min FULL BODY SCULPT (No Jumping, Minimal Equipment Workout)

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Daily Sworkit workouts

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A quick full-body HIIT strength workout to make sure you're hitting your goals even on busy days.

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Jessica Ennis-Hill Full Body Low-Intensity Workout

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Jigsaw Online Group chats are for young people between 12 and 25 years-old, living in Ireland. These are live discussions online on mental health themes, facilitated by a Jigsaw clinician.

We have increased the frequency of our live group chats. See below for scheduled times over the next week. There is a maximum of 10 spaces on each group. Sign up to a group in advance in the form below. You can apply up to three hours before the chat opens.

>> Register now

You will be anonymous in the chat. We will only use your email to remind you when it is on and to get feedback. Check out the guidelines.
Please read about consent and confidentiality here.
The next group chat is on Tuesday, March 31 at 2 pm on Dealing with family conflict.
Notice: JavaScript is required for this content.
Here is a timetable of which topics are covered during the week and at which times:

Monday at 12 pm: Managing stress

Monday at 4 pm: Coping with feeling low

Tuesday at 2 pm: Dealing with family conflict

Tuesday at 7 pm: Managing feelings of isolation

Wednesday at 12 pm: Staying positive

Wednesday at 4 pm: Managing stress

Thursday at 2 pm: Dealing with family conflict

Thursday at 7 pm: Staying positive

Friday at 12 pm: Coping with feeling low

Friday at 4 pm: Managing feelings of isolation

Group Chat Guidelines

To create a safe and supportive environment, bear in mind the following guidelines:

Your words matter: talk to people kindly and with respect. You might not always agree with someone's views, and that's OK. Make sure to share your own thoughts without belittling someone else's.

Think about the language you use. Avoid offensive, sexually explicit or discriminatory comments.

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Please do not share links to other websites in the chat.

Certain topics are sensitive and best discussed one to one. They may spark memories, feelings or emotions that might be hard to handle. We ask you don't discuss these topics during the group chats. *Although if any of the following situations are relevant to you, make sure to talk about your experiences with someone you trust.

These topics include:

Descriptions of self-harm injuries or methods

Specific details of eating disorders (weight, BMI etc)

Details of experience of abuse or trauma

Anything that involves a legal issue/ criminal offence.

If you are feeling suicidal at the moment then individual support would be a better option. Please take a look at ' in crisis '.

You are welcome because you are you. You don't need to pretend to be someone else, we appreciate your honesty and openness.

If you are accessing the chat on a mobile, click the speech bubble in the bottom right hand corner at the appropriate time to start the chat.

Consent and confidentiality

Our priority is to ensure a safe and supportive environment for everyone participating in the group session.

When you sign up for a group, you will be asked for an email address, location, age and a username (not your real name). We will retain a record of these, a text record of the session and any evaluation form completed. These will be stored electronically on a secure server for one year after the conclusion of the group. Information that does not identify individuals may be archived and used by Jigsaw for audit, evaluation and scientific research purposes to ensure that JigsawOnline.ie is working well for young people.

Group chat tool

Access to group chat is via the Chatwee platform, embedded on this page. Once you have signed up for a group, you will be sent an email containing the password. Sign in to the group as a guest, and you do not need to enter your email address again. Chatwee captures the user's IP address. Jigsaw will ensure that the IP address is deleted from Chatwee platform following each group.

If we have serious concerns for the safety of someone participating in the group, we may contact them directly by the email provided. We will try to arrange appropriate 1:1 support. In extreme circumstances, we may need to share information, such as an IP address with other services if we are concerned that a person is at immediate risk of harm.

We want to offer the best support possible to every young person who is using Jigsaw Online. We would appreciate if you could complete the evaluation we send you in an email, once the chat has ended. It will only take a few minutes but will make a big difference to us.

You have the right to refuse any information about you being recorded in the way described above and to withdraw consent at any time by emailing jen.trzeciak@jigsaw.ie

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Live Group Chats | Advice for Young People | Jigsaw Online

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We are currently hosting daily live group chats facilitated by a Jigsaw Clinician. Apply up until three hours before the chat opens.

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Useful mapping aid to help you stay within a two km radius of your home

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How far can you exercise from home during the Government restrictions?

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Natural Born Feeder | by Rozanna Purcell

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Roz Purcell is a bestselling cookery author and entrepreneur. Roz has successfully launched a stellar media career which includes a winning role on Come Dine with Me Ireland, a guest chef appearance on TV3's the Restaurant, and a stint as a Celebrity Bainisteor on RTE.

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Daily At Home PE Challenge #12 Sock Toss

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Week 1

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Training Session with John Barry - Week 1

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Week 2

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Training Session with John Barry - Week 2

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Week 3

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Training Session with John Barry - Week 3

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Week 4

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Training Session with John Barry - Week 4

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Ladies Gaelic Football Skills - The Near Hand Tackle

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Some excellent recipe ideas for Breakfast, lunch, dinner, dessert and snacks.
Even I can use some of them!! :)

Why not try a recipe for all your family.

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About Active at Home 2021

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Active at Home Ideas 2021