National Fitness News e-Zine Summer 2016, Volume 5, Issue 2
● Physical Activity & Breast Cancer ● Women & Heart Disease ● Nutrition & Menopause
From the Directors Chair The NCEF welcomes you to Summer 2016 We do hope you have lots of bright, sunny and cheerful days ahead. Thank you to all our wonderful contributors to the NFN e-Zine Summer 2016 edition. This issue will gives you many ideas to take to your clients and an opportunity to embrace some concepts yourself. Inside you will find articles covering many topics with the main feature on Women’s Health. Other areas covered will cater for the group fitness instructor, personal trainer and many specialist areas from mental health to nutrition, improving your cholesterol and how exercise can help in the recovery from cancer. As we enter triathlon season, Linda’s article on Pilates for the Triathlete should provide useful tips for you. Thinking of taking your class outside for a session then Sean’s article on Bootcamp will give you lots of ideas. In the era we are now in technology is becoming more and more part of everyday life, training, communicating, advertising, marketing, branding to mention but a few. We hope you enjoy Susan’s article on social media platforms and how to get them started.
Setting and achieving your personal and activity related goals are always important, so take timeout for yourself this summer. To all NCEF students who will be graduating in August, well done and we look forward to meeting you. This is such a memorable day and we hope you too are looking forward to the event. If you are considering continuing on the NCEF Flexible Learning Pathway you will find information on up and coming programmes/specialist modules and we welcome any queries you may have. Finally a huge thank you to Maeve, NFN editor who has worked so hard to ensure there is a variety of relevant and current information and articles for you the reader. Áine
“Be happy with who you are and what you can do, and you can do anything you want” – Steve Maraboli
From the Editors Chair Welcome to the May 2016 issue of National Fitness News e-Zine. With “Women’s Health” as the feature for this issue we are delighted to take this opportunity to provide you with informative and useful articles within this area. As we near the end of yet another academic year let me congratulate in advance all those who have successfully completed courses on the UL/NCEF Flexible Learning Pathway. We look forward to seeing you at the UL Summer Conferring’s in August. Please see page 12 for details.
been announced for Dublin this Autumn – see page 20. The NCEF suite of e-Learning courses will be available for the autumn semester and you can view all of these courses on www.ncef.ie. I urge you to get your applications in early as places are limited on all programmes and modules. This past month the NCEF launched a new promotional video for the organisation. My sincere thanks to everyone who contributed to the success of this video. As always thank you to all who have contributed articles to National Fitness News e-Zine. Your time and expertise is greatly appreciated. Have a great summer! Maeve
NCEF autumn 2016 programmes offer you a lot to choose from as part of your continuing professional development and lifelong learning opportunities. Year 3 Diploma in Exercise & Health Fitness (DEHF) will operate on the University of Limerick campus and we are delighted to announce that the Year 4 B.Sc.in Exercise & Health Fitness will for the first time operate on a full-time midweek basis. Year 2 Specialist Modules continue to run with Personal Training in Dublin at Tallaght Leisure Centre and an additional Pilates & Corrective Exercise course has
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NCEF Summer e-Zine 2016, Volume 5, Issue 2
9
25
Table of Contents 4
News Room
5
CEHF/HCEHF Learning Support
6
Health Report
7
Nutrition Report
8
Fitness Report
9
Graduate Profile: Brid McGill
11
Student Profile: Ruth Hannon
12 Regulars
Women’s Health Feature
22
The Power of Exercise for Breast Cancer Survivors By Mairead Cooney
Nutrition: The Power of Protein By Alexandra Cremona
25
Mind Body: Pilates for Triathletes By Linda Bracken
16
Women and Heart Disease By Dr. Angie Brown
28
Strength & Conditioning: Outdoor Bootcamp By Sean Flannery
18
Nutrition and Menopause By Irish Nutrition & Dietetic Institute
34
Business: Image is Everything By Susan McEnteggart
36
Personal Training: How to Coach New Runners By Mary Jennings
40
Fitness Professionals Ireland (FPI)
14
Connect with us: NFN is an e-Zine published by the National Council for Exercise & Fitness (NCEF). The opinions and views in the publication are those of the contributors and are not necessarily shared by the NCEF. While every care is taken to ensure accuracy in the compilation of this e-Zine, NCEF cannot accept responsibility for any errors or omissions or effects arising thereof. However, such errors or omissions may be brought to the attention of the Editor. All material is copyrighted. National Fitness News e-Zine 3
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Are you a qualified Gym Instructor? Are you interested in hiring an Aerobics Room? If so Nenagh Leisure Centre is the place for you. We can offer you excellent facilities for providing fitness classes in comfortable surroundings at an affordable price. In a prime location, our Aerobics Room, which overlooks Nenagh Town Park, has 13 spin bikes, floor to ceiling mirrors and is ideal for all aerobics, dance and fitness classes. The newly refurbished Leisure Centre also includes a 25 metre swimming pool and a gym with extensive gym equipment which opens up opportunities for possible package deals. Please contact Rosemary Joyce at 0761 06 6630 or rosemary.joyce@tipperarycoco.ie for further details.
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According to University College Cork lecturer (UCC), Lloyd Philpott, while there has been a growing awareness about the burden of illhealth among men in recent decades, paternal postnatal depression (PPND) is one condition that receives little attention. "In general, the mental health of fathers in the postnatal period is often not considered. This has resulted in men being underscreened, underdiagnosed and undertreated for PPND and other postnatal mental health problems," he noted.
While estimates vary, a review of 43 studies found that PPND affects up to 10% of new fathers worldwide. However, Mr Philpott pointed out that the real prevalence may be higher as men ‘are reluctant to report mental health problems'. One of the most common risk factors for PPND is maternal postnatal depression. In other words, if the mother is depressed, the risk of the father becoming depressed is higher. A lack of social support also increases the risk of PPND, particularly among men who belong to non-traditional families. An unplanned pregnancy, or a lack of choice and preparation, also appears to increase the risk. Men with lower levels of education are also at greater risk. This
appears to be because less educated fathers have more difficulty in obtaining information about PPND and access to services they may need. While symptoms of postnatal depression among women include low/sad mood, anxiety, lack of interest, reduced self-esteem, poor sleep and difficulty coping, PPND manifests differently in men. Symptoms can include hostility, anger and conflict. As a result, while women may internalise their problems, men may externalise through coercive and aggressive behavior. Depressed fathers may also display less positive behaviours such as responsiveness and sensitivity. Mr Philpott pointed out that there is no evidence that screening for PPND takes place. Furthermore, there is no specific screening tool or official set of diagnostic criteria for PPND. He noted that as PPND is closely related to the mental health of a man's partner and the health of their relationship, ‘the most effective support for men comes from their partner'. "Suport from society, such as paid paternity leave, also helps fathers adapt to changes during the postpartum period. Paternity leave has been identified as one of the few policy tools available to governments to directly influence behaviour among fathers," Mr Philpott said. He pointed out that healthcare professionals also need to be educated in this area so that they can better identify and manage PPND. "There is also a need to educate and advise fathers and their partners in relation to the signs and symptoms of PPND," he added. Mr Philpott is a lecturer in UCC's School of Nursing and Midwifery. He wrote about this issue in WIN (World of Irish Nursing & Midwifery), the journal of the Irish Nurses and Midwives Organisation. Source: http://www.irishhealth.com/articl e.html?id=25359
High cholesterol increases your risk of heart disease and heart attacks. You can improve cholesterol with medications, but if you'd rather first make lifestyle changes to improve your cholesterol, try these five healthy changes. 1. Eat heart healthy foods: ● Chose healthier fats - leaner cuts of meat, low-fat dairy and monounsaturated fats found in olive and canola oils for healthier options. ● Eliminate trans fats. Trans fats affect cholesterol levels by increasing the "bad" cholesterol and lowering the "good" cholesterol. ● Eat foods rich in omega-3 fatty acids. Omega-3 fatty acids don't affect LDL cholesterol. Some types of fish such as salmon, mackerel and herring are rich in omega-3 fatty acids. Other good sources of omega-3 fatty acids include walnuts, almonds ● Increase soluble fiber. soluble fiber also helps lower your LDL levels. You can add soluble fiber to your diet by eating oats and oat bran, fruits, beans, lentils, and vegetables. ● Add whey protein. Studies have shown that whey protein given as a supplement lowers both LDL and total cholesterol 2. Exercise on most days of the week increase your physical activityModerate physical activity can help raise high-density lipoprotein (HDL) cholesterol, the "good" cholesterol. 3. Quit Smoking. If you smoke, stop. Quitting might improve your HDL cholesterol level. 4. Lose Weight: Carrying even a few extra pounds contributes to high cholesterol. Losing as little as 5 to 10 percent of your weight can improve cholesterol levels. 5. Drink alcohol in moderation: For healthy adults, that means up to one drink a day for women of all ages and men older than age 65, and up to two drinks a day for men age 65 and younger Source: http://www.mayoclinic.org/reducecholesterol/art-20045935?pg=2 National Fitness News e-Zine 5
study followed more than one million people over 5.5 to 28 years and considered the association of processed meat (such as bacon, sausage, salami, hot dogs and ham), as well as unprocessed red meat (including uncured, unsalted beef, pork, lamb or game). A review of large-scale studies involving more than 1.5 million people found all-cause mortality is higher for those who eat meat, particularly red or processed meat, on a daily basis. Conducted by physicians from Mayo Clinic in Arizona, "Is Meat Killing Us?" was published today in the Journal of the American Osteopathic Association. The authors analyzed six studies that evaluated the effects of meat and vegetarian diets on mortality with a goal of giving primary care physicians evidence-based guidance about whether they should discourage patients from eating meat. Their recommendation: physicians should advise patients to limit animal products when possible and consume more plants than meat.
A 2014 meta-analysis examined associations with mortality from cardiovascular disease and ischemic heart disease. In that study of more than 1.5 million people, researchers found only processed meat significantly increase the risk for allcause mortality. Combined, the findings of these studies are statistically significant in their similarity, the reviewers noted. Further, a 2003 review of more than 500,000 participants found a decreased risk of 25 percent to nearly 50 percent of all-cause mortality for very low meat intake compared with higher meat intake. They also found a 3.6-year increase in life expectancy for those on a vegetarian diet for more than 17 years, as compared to short-term vegetarians. Source: https://www.sciencedaily.com/rele ases/2016/05/160505140057.htm
When you're rushing to make it out the door on time in the morning, you don't have to skip the most important meal of the day if you take a few minutes to blend up a smoothie. These 2 recipes are perfect for onthe-go breakfasts.
1. Blueberry & Pineapple Ingredients 3 ounces vanilla nonfat Greek yogurt 1 tablespoon almond butter 1/2 cup frozen blueberries 1/2 cup frozen pineapple 1 cup kale 3/4 cup water Directions Place all the ingredients in a blender and mix until smooth. Enjoy immediately.
This study found a 3.6-year increase in life expectancy for those on a vegetarian diet for more than 17 years, and that all-cause mortality is higher for those who eat meat.
"This data reinforces what we have known for so long -- your diet has great potential to harm or heal," said Brookshield Laurent, DO, assistant professor of family medicine and clinical sciences at New York Institute of Technology College of Osteopathic Medicine. "This clinical-based evidence can assist physicians in counseling patients about the important role diet plays, leading to improved preventive care, a key consideration in the osteopathic philosophy of medicine." While findings for U.S. and European populations differed somewhat, the data found the steepest rise in mortality at the smallest increases of intake of total red meat. That 2014
2. Double Decker Topical Avocado Where do fitness professionals draw the line when it comes to dishing out diet and nutrition advice? Fitness professionals are increasingly bombarded with nutrition questions from clients, friends and distant acquaintances. The question often arises: When is it appropriate for fitness professionals to respond to these requests, and when should they refer the client to a registered dietitian? An excellent article for all fitness professionals to read on this topic can be found here Courtesy of IDEA Health & Fitness Association.
Ingredients 1 1/2 cups pineapple juice 1 1/2 cups frozen mango chunks 2 kiwis, peeled Half a small, ripe avocado, peeled and cored 3/4 cup coconut milk 1 1/2 cups frozen strawberries Directions Pour pineapple juice into a blender. Add in mangoes, kiwis and avocado. Blend until smooth. Divide smoothie among 3 - 4 glasses. Rinse blender. Add coconut milk and strawberries to blender and blend until smooth. Spoon strawberry smoothie over smoothie in glasses. Source: URL: http://www.popsugar.com/ National Fitness News e-Zine 6
· Prioritise high-quality training and recovery time for yourself. · Keep a daily self-confidence journal alongside your training diary. Note something that made you feel good and something you would like to change. · Create healthy, varied, fresh, balanced meals that you enjoy – not protein shake after protein shake! · Have clearly defined physical and mental rest days to avoid burnout. Preschedule any social media marketing so you can switch everything off. · Accept compliments, nurture your self-worth and be with positive people. · Stop comparing yourself to others. Instead, identify the qualities in others that motivate and inspire you and focus on these. · Start moving towards a positive mindset, limiting your self-sabotage. Like training the body, it takes consistency and commitment to build. · Finally, don’t do it alone. Get a really good coach or mentor to support you; it’s the best way to learn, grow and enhance your personal development and self-worth. Source: http://www.fitpro.com/blog/what-does-fit-looklike/
Are you maximizing your digital marketing potential? Reach Beyond Marketing is seeing these trends: · Spending on digital tactics in lieu of traditional marketing efforts will continue to increase, with digital marketing becoming the default. · Your brand’s information and advertising must be mobile-friendly to keep up with a fast-paced customer base. · Personality is paramount. A Chief Marketing Officer Council survey conducted in 2015 said that 43% of marketers attribute higher conversion rates to personalization. The Marketing and digital communications agency offers these tips for staying relevant: ● Embrace social media as a standard way to target your audience. Social media is not an optional channel; your presence needs to be planned and executed. ● Invest in video and visual messages. Data from a recent Cisco Systems study estimated that consumer video will account for 80% of all Internet traffic by 2019. ● Optimize your content. It will set you apart from the competition and help you develop a strong relationship with your consumer. Source: IDEA Fitness Journal, Volume 13, Issue 4, page 12
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Bríd McGill is the owner of Fit with Bríd, an online business which offers health and fitness courses for busy women, particularly new mothers and brides-to-be. She’s married to Dermot, has a 1 year old son Frankie and is due her second baby in November of this year. Bríd is passionate about helping busy women to continue to make fitness part of their lives and works closely with her online clients to motivate and encourage them. Brid first completed the CEHF in 2007, continuing on to do Personal Training, Pilates & Corrective Exercise & Health Related Activity for Children. She is currently a student in Year 4 of the B.Sc. in Exercise and Health Fitness. After the B.Sc. she hopes to continue her studies in primary education.
allowed me lots more opportunities with classes and clients and eventually I did leave my full time job to set up my own fitness business.
1. You completed the Certificate in Exercise & Health Fitness (CEHF) in 2007 through Motions Training in Dublin. What made you decide to choose to train as a fitness instructor?
4. You are currently a student on Year 4 of the B.Sc. in Exercise & Health Fitness. What made you decide to progress to Year 4?
I returned to live in Laois after living in Dublin for a few years. I notice that there were very few fitness classes in the local area which I thought was such a shame. I had been going to various fitness classes regularly in Dublin and so I decided that I might as well train to teach the classes myself. At the time I was working full time in banking and so the option of completing the CEHF course part-time suited me. 2. After the CEHF you completed a number of specialist courses and chose Personal Training (PT) and Pilates & Corrective Exercise. What did you enjoy most about these courses?
After a couple of years of teaching classes I started to feel like I wanted to learn more. I wanted to get out of banking and into fitness full time but again needed to be able to study part-time. I was working alone as a freelance instructor so it was great to spend time with other instructors and share experience and ideas. Both courses
3. You also undertook the Health Related Activity for Children (HRAC) eLearning course. How did you find studying online? And what made you decide to choose this course? I’m planning to apply to do primary school teaching through Hibernia College in 2017. I want to strengthen my application as much as possible and I believe that having the HRAC will do that. It will also be a great help when I eventually start teaching P.E. As I had a small baby at home the online element of the HRAC was perfect for me. I had just completed the diploma and didn’t want to have to spend any more time away from home. I still had great support from my supervisor and managed it all well.
In order to apply for Hibernia you have to have a level 8 degree. It wouldn’t have been feasible for me to do a degree that required me to attend college Monday to Friday so the weekend element of the NCEF pathway has been perfect for me. Practically year 4 has been great for my business too. I’ve learned lots of things that are relevant to running my business including web design and writing up a business plan. 5. What is your current role within the Exercise & Health Fitness industry? Prior to having my son I ran a freelance fitness business. I taught classes, personal training and team training across the midlands. In 2015 I decided to set up an online fitness business. Fit with Bríd offers online health and fitness courses of different durations for busy women. The business is doing really well and it has allowed me to be at home more which is fantastic. I still teach some classes and have a number of personal training clients but the online business is where I will be focusing my attention as I continue to study from home for the next 3 years. National Fitness News e-Zine 8
6. How do you find balancing work, home life and It’s tough but I know where I want to be in 3 years time and so I get on with it. You do need to have some selfdiscipline to do it this way but for me it’s much better than the alternative. I see other people having to be in college 5 days a week and still balance work and home life so I’m glad that I can do it like this. 7. How do you stay Proactive and what motivates you to stay working in the fitness industry? My motivation has changed completely since having my son. Before I was all about pushing myself and others to their limits and getting the most out of people. I was very tough on myself and on others too. I didn’t get what it was like for busy women, particularly mothers. Now I really understand the challenges that these women face every day. There can be a lot nonsense out there in the fitness industry and it doesn’t fit with the lives these women are leading. They need to have things simplified or else it won’t work for them. They are up against so much and their time is so limited. For me now it’s about helping them with programmes that are realistic and achievable so that they can keep fit and stay healthy for themselves and their families. 8. A fitness professional needs to be creative and collaborate with other healthcare professionals how do you implement these attributes?
be well educated in whatever area you are specialising in and be able to answer any question that comes your way. If you don’t know the answer you make it your business to find out. Pregnancy and post-pregnancy fitness is a new area for a lot of people, GP’s included, so you have to tread carefully and see things from everyone’s perspective. 9. How would you like to see your involvement in
the fitness industry five years from now? I fully intend to continue to progress in the fitness industry after I become a primary school teacher. I believe that the two will compliment each other very well. My main areas of interest would be pregnancy and post pregnancy fitness so I hope to be able to work more with both of these. We’ve been learning so much about both in the last few years. People are much more open to maintaining their fitness throughout pregnancy and afterwards now so I’m excited to be part of this. 10. Would you recommend the NCEF courses to a friend? Absolutely and I have done plenty of times. During the recession my husband was made redundant and so he completed the certificate too. Since doing that he’s become heavily involved in team training. He’s back in construction now but will definitely be continuing on the pathway (as soon as I’m done!).
I work with pregnant and post pregnant clients regularly so I have a lot of interaction with GP’s. I think it’s important to
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4. How did you find balancing work, life and study? This is what I found most difficult throughout the academic year. I work Monday to Friday 9.30-5.30. I usually train after work and then home for dinner. I found around the time of any exam I had to sacrifice my own training during the weekdays. At weekends, I found my social life was definitely affected when we had class contact time, but it’s a scarifce I wanted to make. It’s for a short period and the outcome will be worth it. I was lucky that I made a great group of friends on the course and we always helped each other to stay on track. 5. Where would you like to see your involvement in the fitness industry? I'm hopefully going to start up classes in my local parish and promote a healthy lifestyle to the community. I want to show people how enjoyable and fun exercise can be. How setting and achieving goals can boost your self-esteem and confidence. My long term goal would be to set up a triathlon club aimed at beginners or people that aren't concerned with time but who are out to enjoy it and socialise and meet new people through a beginners club. 6. Would you like to advance your fitness instructor skills with further study?
1. You recently completed the Certificate in Exercise & Health Fitness (CEHF) part-time in Waterford. What made you decide to choose to train as a fitness instructor? I've always loved exercise and fitness. Since a young age I have participated in sports such as camogie, hockey and basketball. As I reached my late teens and early 20s, I started to realise the health benefits of exercise. I did live abroad for 14 months and when I came home I had put on a significant amount of weight. So I decided to get motivated and I began training hard again, running, cycling and weights. I spent most of my free time exercising and I started to eat really well. As the weight dropped and I really started to enjoy exercise again I was told by numerous people that I should become a fitness instructor. I spend most of my free time exercising so I might as well get paid for it! After the seed was planted in my head it took another year for me to a take action and I applied to the NCEF. It can be hard to go back to education as a mature student, be it full time or part time. But you just have to take a leap of fate if it’s what you really want.
Yes of course. I would love to pursue the Pilates & Corrective Exercise and Strength & Conditioning module and I am hoping to apply for these two modules as part of the Year 2 Higher Certificate.
7. Would you recommend the CEHF to others? Yes, I would 100% recommend this course to other people. It is a very highly accredited course and because it is run part time basis it suits working people.
2. What were your favourite modules on the CEHF?
8. Finally, what it is your motto when it comes to promoting a healthy and active lifestyle!?
My favourite modules were Module 1 Human Movement Studies because I find the movement of muscles very interesting, even to watch people's muscles at work as the walk or work is very interesting. I also enjoyed the work placement for Module 4 as it gave us a taste of what we were really getting ourselves in for in the working fitness world.
I have a few mottos! When someone asks me why do I train six days a week? Or why do you run half marathons or put yourself through an Ironman 70.3? My answer to them is, why not! If I am physically and mentally able to, then I have no excuse. I think of how fortunate I am able to be able to do it.
3. What modules did you find challenging? I found Module 2 most challenging. I had to spend a lot of time studying how to programme exercises to suit certain illnesses, diseases and injuries. I think if you have genuine interest and motivation to study you will get on just fine.
When people are starting out on their fitness journey and are struggling with confidence, feeling they are slow at running or not very strong. I always say to them, “aren't you doing more than the people sitting at home doing nothing”! We get one body and we have to respect it and fuel it right, so it will last a long time.
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The University of Limerick (UL) Winter Conferring Ceremony will be held between 22nd-25th August. An exact date has not been confirmed. We will advise as soon as we are notified. This applies to the cohort of students from 2015/2016 who successfully received their official University of Limerick results in June 2016. ● ● ● ● ● ● ● ● ● ● ● ●
CEHF Limerick Weekend CEHF Limerick Day CEHF Waterford Weekend CEHF Inchicore College of Further Education, Dublin CEHF Colaiste Ide College of Further Education, Dublin CEHF Colaiste Stiofain Naofa, Cork CEHF Waterford College of Further Education CEHF Maltings Carlow CEHF Matlings Galway CEHF Motions Energie, Dublin CEHF Motiongs Training, Irish Life, Dublin Higher Certificate in Exercise & Health Fitness, Limerick
For further information on times, invitations, ordering your gown & collection on the day, photography and guest pack, please click on the link below: http://www2.ul.ie/web/WWW/Administration/Ceremonies/Graduat e_Conferrings/Information_for_Graduands Members of the UL Governing Authority attend the ceremony and your award will be presented individually to you by UL President, Professor Don Barry. By inviting you to your conferring the President encourages you not only to attend the official event in the impressive UL Concert Hall, but to also take the time on the day to experience the beautiful surroundings of the UL campus. Please note if you choose not to attend your graduation ceremony, your University of Limerick parchment will be posted to you approximately 6-8 weeks following graduation.
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● Physical Activity & Breast Cancer ● Women & Heart Disease ● Nutrition & Menopause
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The last line of Samuel Beckett’s ‘The Unnamable’ reads: “You must go on, I can’t go on, I’ll go on’. It was this very quote that a breast cancer survivor told me had been her mantra for her cancer journey. It reflects how a cancer diagnosis and its ensuing treatment can be accompanied by a vast array of difficult and enduring challenges, many of which can negatively impact survivors’ quality of life for months and years after treatment completion. Treatment Plan A patient’s treatment plan for cancer can involve a number of different therapies (including chemotherapy, radiotherapy and surgery). While these therapies are effective in the treatment of cancer, they can be accompanied by a number of adverse side-effects such as fatigue, nausea, lymphedema, pain, peripheral neuropathy, weight gain and psychosocial distress. Cancer-related fatigue ‘a distressing, persistent, subjective sense of physical, emotional, and/or cognitive tiredness or exhaustion related to cancer or cancer treatment that is not proportional to recent activity and interferes with usual functioning’1 is a commonly reported symptom among cancer survivors, and can present a significant barrier to being physically active. As survival rates have increased, greater numbers of cancer survivors are living with the negative side-effects of treatment for longer. While a number of options are available to support survivors in the management of treatment-related side effects, exercise is an inexpensive choice that holds an added benefit of having a positive effect on other components of survivors’ health and well-being. Guidelines for Physical Activity The American Cancer Society’s Guidelines on Physical Activity2 recommend that cancer survivors avoid inactivity and return to normal activities of daily living as soon as is possible following diagnosis. The guidelines recommend engagement in regular physical activity with the aim of achieving at least 150 minutes of exercise per week and to include strength training exercises on at least two days per week2. However, a physical activity plan should be individually tailored and take into account participants’ current health status and preferences for physical activity. Goal setting can be effective in motivating participants and can map progress and achievements. In addition to increasing cancer survivors’ physical activity levels, it is important to limit the time spent in sedentary activities.
The Role of Exercise Exercise can play a key role at all stages of the cancer journey, including prevention, treatment and survivorship. Many chronic illnesses (e.g. cardiovascular disease, diabetes and cancer) can be prevented through positive lifestyle changes including regular physical activity, eating a healthy diet, limiting alcohol consumption and stopping smoking. Up to one-third of cancers in economically developed countries have been shown to be related to overweight or obesity, physical inactivity and/or poor nutrition3 and could therefore be prevented. Specifically in relation to breast cancer risk, physical activity may offer protective effects through a number of different mechanisms, including positive effects on body fat, hormone metabolism and the immune system.
“You must go on, I can’t go on, I’ll go on” Samuel Beckett
Effects of Exercise During Treatment for Cancer Research is also investigating the effects of exercise during treatment for cancer. The PACES trial4 evaluated the effectiveness of a moderate-to-high intensity supervised exercise programme and a low-intensity homebased physical activity programme to usual care in breast cancer patients undergoing adjuvant chemotherapy. Both interventions began with the first cycle of chemotherapy and participants continued the intervention for three weeks after the last cycle of chemotherapy. Outcome measures included physical fitness, fatigue and chemotherapy completion rates which were assessed at baseline, at completion of chemotherapy and 6 months after chemotherapy completion. While both intervention groups resulted in positive effects compared to usual care, the higher intensity supervised exercise programme resulted in more favourable effects on cardiorespiratory fitness, fatigue and chemotherapy completion rates. Both interventions were deemed safe and feasible for breast cancer patients undergoing adjuvant chemotherapy.
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Importance of Exercise for Survivorship Exercise can also play an important role in survivorship. Exercise has been shown to be safe and effective for cancer survivors with resultant improvements in cardiovascular fitness, muscle strength, body composition, fatigue, anxiety, depression, quality of life and physical activity levels. Findings from qualitative research regarding cancer survivors’ experiences of exercise-based rehabilitation reported that exercise provided a number of psychological, social and physical benefits. Exercise provided survivors with a sense of mastery over their disease and assisted in the shift in identity from being a cancer patient to being a healthy individual again5. Groupbased exercise in the rehabilitation setting was reported to provide an important social and peer support network for cancer survivors where participants demonstrated solidarity, empathy, and increased motivation5.
physically active or to re-engage with physical activity after an extended break. These interventions have the potential to help survivors develop a solid baseline of physical conditioning from which to build upon, while also providing the knowledge and skills survivors need to continue to be regularly physically active independently. ‘Move On’ - 12 Week Rehabilitation Programme ‘Move On’ is a 12 week community-based exercise rehabilitation programme that caters specifically for cancer survivors. ‘Move On’ is part of MedEx Wellness which is located at Dublin City University. MedEx is the collective name given to a number of community-based exercise rehabilitation programmes which offer medically supervised exercise classes for patients with chronic illnesses. ‘Move On’ has been operating since 2012 and over 350 cancer survivors have participated in the programme to date. Dr. Noel McCaffrey, Medical Director of MedEx, said: ‘Move On assists cancer survivors in the transition from cancer patient to cancer survivor. The programme provides a supportive environment for participants to exercise in a medically supervised setting alongside those who are also on the cancer journey. The programme empowers cancer survivors to increase their confidence to be physically active and has a positive impact on their physical functioning’. Preliminary data has shown that the programme has had a positive impact on participants’ body mass index, cardiorespiratory fitness, strength and flexibility7. Research My PhD, supervised by Dr. Catherine Woods and the MedEx team, is looking at the effect of a ‘MedEx Move On’ intervention on cancer survivors’ long term physical activity levels, health behaviour change and psychological wellbeing. A Delphi study has also been conducted which explored how the referral process to community-based exercise programmes for cancer survivors can be optimized. Qualitative research in the form of focus groups and one to one interviews will also be undertaken to explore the barriers cancer survivors experience in being regularly physically active and in attending a structured exercise programme.
Structured Exercise Programmes Despite the benefits of exercise throughout the cancer journey, it has been reported that physical activity initiation, re-initiation, and maintenance present particular challenges for cancer survivors who have completed treatment6. Many cancer patients experience a decrease in their activity levels after diagnosis and only a small minority of survivors remain active during treatment. While exercise levels increase somewhat following treatment, for most survivors, physical activity levels don’t return to their pre-diagnosis levels. Barriers to exercise reported by cancer survivors include environmental factors (e.g. lack of cancer-specific exercise programmes), physical deconditioning (e.g. shortness of breath) and social isolation (e.g. lack of motivation). Structured exercise programmes can provide cancer survivors with an excellent starting point to being
Health care professionals are encouraged to consider physical activity promotion as part of standard care for all cancer patients. As the evidence base in the field of physical activity and cancer continues to grow, it is hoped that exercise rehabilitation will form a core component of cancer survivors’ treatment and survivorship journey. Biography Mairéad is a clinical exercise physiologist who specialises in chronic illness rehabilitation. Mairéad is currently completing her PhD at Dublin City University in the area of physical activity and cancer. She is passionate about the use of exercise to support those living with chronic illnesses to improve their quality of life. Cancer survivors face challenges in adopting regular physical activity and Mairéad is excited to be undertaking a PhD that aims to explore these issues and contribute to the research base in this area. Acknowledgements: Mairéad is funded by the Irish Cancer Society (ICS), and would like to thank the ICS, her PhD supervisors and the MedEx participants for their support and assistance.
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About one third of all women in Ireland will die of cardiovascular disease. Yet many women still view a heart attack as mainly being a man’s problem rather than being an issue for them too. And more women than men die from stroke. One reason for this is women are protected by their hormones and present with heart problems a few years later than men but after the menopause a woman’s risk of heart disease catches up with that of a man’s. Furthermore in women, the symptoms of a heart attack can be quite vague. A woman may have nausea, tiredness, shortness of breath, back pain or tightness in the jaw rather than the more familiar scenario of a crushing pain in the chest that shoots down the arm. “It can be very hard to diagnose and that’s why heart disease and heart attack is often missed in women.”
One of our most important messages is to advise women, who are experiencing these symptoms, not to delay – call 999 for an ambulance not your GP and get to the emergency department. Irish research shows that one reason many women die from heart attack is that they delay in getting to the emergency department and the research also highlights that doctors have a role in recognising that women may have heart problems. Factors such as smoking, being overweight or obese, having high blood pressure, high cholesterol, being inactive or having diabetes and a family history of cardiac problems increase the risk of heart attack and stroke, and in many cases women are even more vulnerable to these factors than men. “For example, women metabolise nicotine a lot faster than men, so a cigarette will increase a woman’s risk a lot more than it will in a man. The same with diabetes – it increases a woman’s risk of having heart disease a lot more than it will for a man.
Another risk factor that’s more important for women is family history of heart disease, which can be a stronger predictor in women than in men.” After the menopause, factors such as being overweight, having high levels of bad cholesterol and high blood pressure become more pronounced. Obesity further increases the risk of developing diabetes. For women smoking at any age will put their heart more at risk, even in those who have yet to go through the menopause. “Eighty per cent of women who have heart attacks under the age of 40 are smokers, and of the women who have heart attacks under 50 years old, 60 per cent are smokers.” “Cardiovascular disease is going to start years in advance,” says Dr Brown. “And it’s usually not the fancy stuff that makes you live longer, it’s always about the basics: physical activity, weight, cholesterol, blood pressure and staying off the cigarettes. The good news is that 80 per cent of cardiovascular disease is preventable.”
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More exercise followed when she was referred to Westpark Gym where she could take part in a series of classes designed for those who have had heart attacks and heart conditions. She praises the instructor Joanna for making her ‘feel much better in myself.’ “I would have walked three times a week for an hour before the attack, but never went to the gym. I still walk and continue going to Westpark Gym four times a week. Since my heart attack I have completed two triathalons including rowing, 10km spinning and 5km on the treadmill. Being regularly active has given me such energy, I have lost weight and I feel a lot healthier. And only last month my cardiologist gave me a clean bill of health!”
What is a heart attack? The heart is a muscular bag which squeezes to pump blood around our bodies. It has its own blood supply from the coronary arteries. A heart attack occurs when the heart muscle is damaged due to the blood supply being blocked off. This is caused by a build up of plaque on the inner surface of the artery. If the plaque breaks, a clot forms in the artery, which blocks the blood supply to the heart muscle.
Bernadette Moore (60) from Tallaght put her two-week chest pain down to indigestion. “ I played around with my own life,” says Bernadette as she recounts what happened in February 2014. Bernadette had a family history of heart conditions on both sides but as she’d never been ill – the only time she had been in hospital was to give birth to her three children – she put the pain in the centre of her chest down to indigestion. “It went on for two weeks and I was going into town one Saturday and it really got bad. I knew it was stronger than before and the pain shot down into my left arm,” she explains. “I didn’t go to the emergency department because the pain went away but I made an appointment with my doctor for the Monday, just because of the pain in my arm. He examined me and told me to go straight to Tallaght Hospital.” She was informed that she’d had a heart attack but doctors were unsure as to when, though Bernadette believes it was that Saturday morning. Bernadette had a stent inserted through her arm to the blood vessels in the heart – a stent is a metal mesh that surrounds a ‘balloon’ inserted into the blocked artery and when the balloon is inflated, the stent is expanded. The stent stays in the artery after the balloon is withdrawn and pushes the plaques outward, clearing the blockage in the artery. She was then recommended to join a cardiac rehabilitation programme in Tallaght Hospital. “I would thoroughly recommend this programme for anyone in my position. It was Monday to Thursday, an hour each evening, for six weeks, and the exercise programme gradually gave me confidence to do different exercises and use the different equipment.”
Understand the symptoms ❤ Chest discomfort: squeezing, uncomfortable pressure or pain in the centre of the chest, that lasts more than a few minutes ❤ Indigestion or gas-like pain, breaking out in a cold sweat, nausea, vomiting, light-headedness and collapse ❤ Discomfort and/or pain spreading to other areas of the upper body such as the shoulders, neck, jaw or upper arms ❤ Shortness of breath, unexplained weakness, particularly the left arm, or fatigue, anxiety or unusual nervousness
What should I do? Not all of the above symptoms are always present. If only some are present don’t wait. If you think you are having a heart attack, get help fast and dial 999. Biography Consultant Cardiologist Dr Angie Brown is a Consultant Cardiologist and Medical Director of the Irish Heart Foundation. She obtained her medical degree from Cambridge University and her Cardiology training in Kings College Hospital. After completing an MD from Cambridge University she moved to Ireland and has worked as a Consultant Cardiologist in Beaumont Hospital and St James’s Hospital before becoming Medical Director of the Irish Heart Foundation. Article reproduced from the Irish Heart Foundation’s Magazine – It’s a Red Alert – Women and Heart http://www.irishheart.ie/media/pub/heartmonth2015/redalertmaglowres.pdf
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Irish Nutrition + Dietetic Institute
MENOPAUSE is the time of change in a woman’s life marking the end of fertility, usually occurring between the ages of 45-55 years. The level of the hormone oestrogen in the body falls which can cause symptoms such as weight gain, hot flushes, night sweats, irritability, mood swings, poor concentration, frequent headaches, joint pains or irregular periods. Before menopause, women are protected against a number of diseases by oestrogen such as heart disease and osteoporosis. The changes that occur during the menopause due to the loss of oestrogen can increase the risk of heart disease and bone weakness. Hormone replacement therapy (HRT) is used to control the symptoms for many women but some cannot take HRT due to other health problems and others choose not to take it due to the increased risk of certain cancers by using HRT. Nutrition and lifestyle also has an important role to play in the management of menopausal symptoms. The menopause is a time to look after yourself by making healthier lifestyle choices to make this mid-life transition easier. 1. Weight Gain With the hormonal changes of menopause & the natural aging process, women often lose muscle and gain fat. Lifestyle factors are also key players in weight gain during the menopause. Weight gain during the menopause can increase the risk of heart disease, type 2 diabetes and various types of cancers, including colorectal cancer and breast cancer. Menopausal weight gain can be challenging and there are no quick fixes when it comes to weight loss but being careful about making healthy food choices and doing more physical activity can make a real difference:
stairs; parking further away from your destination and walking; gardening; or dancing.
3. Eat Right ● Aim to include five fruits and vegetables every day ● Eat some fibre every day – oats, wholegrain cereals and breads as well as pulses like lentils chickpeas and beans are all excellent sources ● Choose lean cuts of meat, trim off any excess fat from meat and avoid processed meat products ● Aim for at least two portions of oily fish every week. Oily fish includes: tinned sardines, mackerel, salmon, fresh tuna, trout and herring ● Eat less foods which are high in fat and sugar such as crisps, pastries, cakes and biscuits ● Try to avoid oversized portions – using a smaller plate, bowl and glass can help ● Switch to oils and fats that are high in unsaturated fat such as rapeseed, olive & sunflower oils/spreads ● Choose skimmed or reduced-fat dairy products ● Grill rather than fry foods whenever possible ● Try cutting down on salt by avoiding too many processed foods such as ready meals and cooking sauces ● When eating out choose lower calorie menu options that include vegetables, fruits & whole-grains
2. Be physically active
4. Bone Health
Adults should do at least 30 minutes of moderate-intensity exercise most days of the week. Thirty minutes of fast walking a day could result in around 7kg (15lb) weight loss in a year & reduce the risk of heart disease. Physical activity also helps to reduce and prevent menopausal symptoms, such as sleep disturbances, insomnia, joint pain, anxiety, irritability, depression & hot flushes. Remember that you can be active doing daily activities – try taking the
From the age of about 35, there is a slow loss of calcium from the bone in both men and women. During the menopause, this calcium loss increases because of the loss of oestrogen. In time, the bones can become weak and break easily which can increase your risk of fracturing a bone such as your hip or wrist. Calcium is an essential nutrient for bone health. Try to aim for 3 portions of calcium-rich National Fitness News e-Zine 18 16
foods every day which can include: a third of a pint/ 200ml semi skimmed milk, a matchbox sized slice of cheese or a yoghurt. Vitamin D is also very important for bone health. It is made in the skin between the months of April and October. Women over the age of 65 or who have low sunlight exposure should consider taking a vitamin D supplement of 10 µg per day. Foods that contain vitamin D include oily fish, fortified margarine and cereals, butter, red meat and eggs. Weight-bearing activity also helps your bones to hold on to the minerals that keep them dense and strong. This prevents or slows down the progress of osteoporosis while also improving your balance and co-ordination.
7. Take a Lifestyle Approach: Lifestyle changes may help women to reduce menopausal symptoms, keep bone density and reduce risk of heart disease. In addition to eating healthily, you should:
● Keep to sensible alcohol limits – no more than 11 standard drinks per week and ensure to include some alcohol free days (1 standard drink = 1 pub measure of spirits/half a pint of beer/small glass of wine/an alcopop) ● Take regular moderate exercise, and especially weight bearing activity and resistance training ● Limit to a moderate intake of caffeine from drinks like coffee, tea and cola ● Sleep in a cool room
5. Heart Health During the menopause a woman’s risk of getting heart disease goes up to the same level of a man of the same age. Following a healthy balanced diet and regular physical activity can help to reduce the risk of heart disease.
6. What about Plant Oestrogens? Some women choose to eat foods or take supplements containing plant oestrogens to help relieve symptoms. Plant oestrogens are a group of substances found in plant foods such as soya and red clover. They are similar, but much weaker than human oestrogen. It is thought that if they are eaten regularly they may have positive health benefits including reducing hot flushes and reducing blood cholesterol levels. More research is needed before the benefits of taking these substances are proven but it may be helpful to include more plant oestrogen-rich foods in your diet. These include calcium-enriched soya products like milk, yoghurts and desserts and soya and linseed breads.
● Dress in layers to allow easy temperature control ● Develop effective ways of dealing with stress and learn to relax
Summary: Changes in your diet and lifestyle can help you manage the symptoms of the menopause. Be sure to take this time to look at what you eat and try to get the balance right. Exercising regularly and eating a healthy balanced diet including plenty of fruit and vegetables, oily fish and low in saturated fat will protect your heart and bones and prevent weight gain during the menopause while also helping to relieve difficult menopausal symptoms.
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Pilates & Corrective Exercise
Q NCEF Pilates & Corrective Exericse This course awards 30 European Credit Transfer System (ECTS) credits towards the Higher Certificate/ Diploma/B.Sc. in Exercise & Health Fitness through a flexible learning pathway and also towards other University qualifications in Europe who follow ECTS credit value system. Successful students will receive an NCEF Certificate of Completion Aim: This specialist course is for qualified fitness instructors who wish to enhance their knowledge and skills and provide safe and effective instruction in Pilates & Corrective. These specialists can work with clients on a one to one basis or in a group setting. Course Details: Four contact weekends - Saturday & Sunday. Private study and an additional day for final assessments. Work experience which includes a detailed project and submission of a short video
COURSE DETAILS Dublin Venue 2016: Tallaght Sports Complex Contact Dates: ● Sat 24th & Sun 25th Sept ● Sat 8th & Sun 9th Sept ● Sat 22nd & Sun 23rd Oct ● Sat 5th & Sun 6th Nov ● Limerick Venue 2017: University of Limerick Contact Dates: ● ● ● ●
Sat 28th & Sun 29th Jan Sat 11th & Sun 12th Feb Sat 25th & Sun 26th Feb Sat 11th & Sun 12th March
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Tutor Education or Advanced Practitioner
Q This course provides180 European Credit Transfer System (ECTS) credits towards the the B.Sc. in Exercise & Health Fitness. The Diploma is awarded by the University of Limerick and are placed at Level 7 on the National Qualifications Framework (NQF) and Level 6 on the European Qualifications Framework (EQF). Aim: To provide Fitness Professionals with the opportunity to research, study and practice at an advanced level in the are of Exercise & Health Fitness. The DEHF Yr 3 has two Module Electives to choose from: Ÿ Strand 1 - Tutor Education: Provides fitness professionals with the skills, knowledge and competencies to carry out the functions of a tutor at Year 1 (CEHF) and Year 2 (Specialist Courses). Strand 2 - Advanced Practitioner: Provides fitness professionals with the skills, knowledge and competences to work at higher specialised levels within the industry, as specialist instructors and/or in supervisory management positions.
FULL-TIME DAY COURSE DETAILS ● Venue: University of Limerick ● Start date: 27th September 2016. ● End date: May 2017 ● Contact Days: Tues & Thurs 11:00-14:00 Mon, Wed & Fri are research & study days as well as Tutor Observation and some work experience.
PART-TIME WEEKEND COURSE DETAILS ● Venue: University of Limerick ● Start date: 1st & 2nd October 2016. ● End date: May 2017 ● Contact Days: Fri & Sat 09.30 -16:45 Research & study days as well as Tutor Observation and some work experience. ● Application Closing Date: 9th September 2016 Full details on entry requirements, course content and fees are available by clicking here ●
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What is protein? Proteins are molecules consisting of one or more aminoacid molecules strung together. Proteins are composed of carbon, hydrogen, oxygen, nitrogen, and small amounts of other elements such as sulphur. These individual amino acids can act on their own or link up with different ones to form polymers (chains of amino-acids with 2 or more amino acids) or in different combinations and quantities to exert many different chemical properties, as well as display different physical characteristics depending on the complexity of the macromolecules. As a result of its diversity, protein is a major functional and structural component of all the cells in the body, and participates in nearly every physiological process in the body. It forms various structural components which allow enzymes to operate so specifically and drive various chemical reactions; it forms the complex structure of haemoglobin which transports oxygen in the blood; and forms specific polypeptide chains making up hormones that target organs which elicit some biological action. It is found throughout the body- in hair, skin, muscle, bone‌ in fact it is found in almost every body part and tissue!
Figure 1a Figure 1a: Amino acids are the subunits of protein, often referred to as the building blocks of proteins as they are used to build biological substances (i.e. specialised proteins). The proteins of all organisms are composed of the same set of 20 different amino acids. The image in Figure 1a across shows part of the amino-acid chain as sub-units which make up a larger protein, or polypeptide chain (Figure taken from online source: http://biosocialmethods.isr.umich.edu/)
Figure 1b:An example of a complex protein is the structure of haemoglobin which contains 574 amino acids arranged specifically, giving haemoglobin the structure and properties which enables it to perform carry oxygen around the body (Figure taken from online source: Proteopedia). Figure 1b Protein synthesis breakdown The body is in a continuous state of muscle protein synthesis and degradation. All cells in the body continually break down and build new ones, a process called protein turnover. Everyday 250g of protein in the body is dismantled and 250g of new protein are built. These are built from a mixture of recycled proteins in the body as well as those consumed through diet. Muscle mass maintenance is achieved if the intake of protein balances out the rate of degradation as it is used by the body for various functions. When protein degradation outweighs protein synthesis then the person is in negative protein balance (i.e a catabolic state), whilst when protein synthesis outweighs degradation, the opposite happens resulting in a positive protein balance. This anabolic state is needed to achieve muscle growth. There are several factors that elicit interplay on this balance. Certain conditions, such as a lack of dietary carbohydrate, protein or overall calorie (energy) availability increases protein degradation and reduces protein synthesis. This puts the person in a catabolic state. On the other hand, a bout of exercise, whether resistance or aerobic training is known to stimulate muscle protein synthesis up to 24 hours after the bout of exercise has been completed. The extent of this is determined by other factors including intensity and duration of exercise, training status, nutrient availability, as well as hormones amongst other factors. Where do we get protein from our diet? Nearly all foods contain all twenty amino-acids which make up dietary protein. However, the two food groups most abundant in the essential amino-acids are from dairy and meat food groups. These sources are known as complete sources of proteins as they are rich in the 9 essential National Fitness News e-Zine 22
When we consume foods with protein, the body goes through a process of digestion to break down the polypeptide chains into their constituent parts. This occurs in the stomach by the enzyme pepsin, and in the small intestine by trypsin and chymotrypsin which are secreted in the pancreas. These enzymes work by breaking the peptide bonds which hold the amino acids together. These peptide fragments are further broken down, and Figure 2a: Sources of protein considered to be high biological value. These contain the 9 essential amino-acids our body cannot synthesis from de novo.
when they are small enough absorption will take place, mainly in the upper part of the small intestine where they are absorbed into the blood stream. Blood transports these to the liver, as well as other bodily tissues where they are used. Proteins derived from plant sources, such as legumes, Figure 2b: Sources of protein considered low biological value, as they need to be consumed in larger quantities to provide adequate source of essential amino-acids.
pulses, seeds, grains and vegetables can also be complete, however typically need to be eaten in larger quantities to provide sufficient essential amino-acids. When eaten in certain combinations, these plant sources can provide a source of complete protein. In fact, some traditional dishes have a sufficient balance of proteins. Examples include Indian dal and rice, as well as red kidney beans and rice. Some plant based sources contain all essential amino-acids such as buckwheat, amaranth, seaweed and spirulina. However, these sources are not sufficient as they are not easily available for the body to absorb, as established by a test used to evaluate the quality of protein based on the amino acid requirements of humans and their ability to digest it. This test is known as the Protein Digestibility-Corrected Amino Acid score (PDCAAS). The highest score, representing good availability in the body is 1.00, whilst the lowed score is zero. Egg white, for example, has a score of 1.00, whilst rice has a score of 0.50 indicating that the protein in egg is very easily available to the body, whilst rice not so much.
Nutrition
amino-acids. These essential amino-acids cannot be synthesized by the body, therefore one needs to get these from dietary sources, hence animal sources of protein are a very important dietary source of this nutrient. The other eleven amino-acids are known as non-essential, these do not necessarily need to come from the diet as they are produced from its constituents in the liver.
Recommendations for protein intake Recommendations vary according to population and individual dietary goals. Recommendations for protein intake to obtain nitrogen balance and avoid disease are an intake of 0.8g of protein per kg of body mass, as set out by the Institute of Medicine (IoM). For a person weighing 70kg, this would equate to a daily intake of 56g of dietary protein. This recommendation was based on studies looking at nitrogen balance to determine protein requirements to prevent deficiency in sedentary humans in energy balance. Deficiency of protein is a public health concern as it can result in retarded growth in children, slowing of healing processes, malfunctions of various organs due to hormone/ enzyme deficiencies, susceptibility to disease due to weakened immune system and in severe cases, kwashiorkor and marasmus. This recommendation would prove to be suboptimal in people with increased requirements due to disease state or those with high levels of energy expenditure, namely athletes. Requirements in a clinical population can be higher in certain instances as the body is using the protein for various metabolic process that increase protein turnover, such as in patients who have suffered burns, as well as those being treated for cancer. For athletes, dietary protein requirements are also higher. The RDA (Recommended Daily Intake) set out by the IoM would be suboptimal as the body increases its protein requirement by increased need to support metabolic adaptation, repair and remodelling of muscle and connective tissue, and increased protein turnover. The requirements in an athletic population therefore range between 1.2 to 2.0g per kg body mass per day according to the American College of Sports Medicine (ACSM, 2012).
Table 1: Estimated protein requirements for athletes. Source Burke & Deakin, Clinical Sports Nutrition 3rd Edition, McGrawHill Australia Pty Ltd, 2006
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Timing & distribution of protein during the day
Resources:
The body does not store protein as it does with carbohydrates (as glycogen in the muscles and liver) and lipids (as triglycerides in adipose tissue). The metabolic pool of amino-acids in the body is less than one percent of total body-protein content. As a result, if this ‘pool’ is not topped up by a regular intake of protein, then the body will breakdown muscle tissue in order to get the amino-acids necessary to build new macromolecules. It is consequently necessary to maintain amino-acid levels in the body by consuming regular high-quality proteins in the diet. This has implications to how we should eat, even though there is an undisputed benefit to ingesting an appropriate amount of protein in a day, the form we get the food in and how we distribute this during the day and around our training will affect our bodies ability to use the protein efficiently and recover from training. This is reflected in the guidance document for healthy eating issued by the Food Safety Authority Ireland.
● To learn more about protein from a biochemical perspective: Widmaier, Eric P., Raff, Hershel,Strang, Kevin T.Vander's Human Physiology: The Mechanisms Of Body Function. Boston : McGraw-Hill Higher Education, 2008. Print. ● For practical tips on how to achieve recommended protein intake levels access resources from the Australian Institute of Sport at: http://www.ausport.gov.au/ais/nutrition/factsheets/basics/pr otein_-_how_much ● Scientific recommendations for healthy eating guidelines in Ireland 2011- Food safety Authority Ireland file:///C:/Users/alexandra.cremona/Downloads/Healthy%20 Eating%20Guidelin es%202011%20FINAL.pdf ● For information on Healthy Eating and food groups visit Food Safety Authority Ireland https://www.fsai.ie/science_and_health/healthy_eating.html ● To access the Institute of Medicine resources understand dietary recommendations online visit: http://www.nationalacademies.org/hmd/Reports/2002/Dieta ry-Reference-Intakes-for-Energy-Carbohydrate-Fiber-FatFatty-Acids-Cholesterol-Protein-and-Amino-Acids.aspx ● To access the American College of Sports Medicine Position statements visit: http://www.acsm.org/publicinformation/position-stands ● To find a qualified Dietitian in your area visit the Irish Nutrition & Dietetic Institute website at the following web address: https://www.indi.ie
The interaction of post-exercise metabolic processes and increased amino-acid availability maximizes the stimulation of muscle protein synthesis and results in even greater muscle anabolism than when dietary amino acids are not present. For this reason, timing protein intake after exercise is important in order to facilitate changes in body composition and training adaptation. A portion containing 20g of protein is sufficient for stimulating protein synthesis. Across in table 2 are some examples of protein rich foods:
Biography Alexandra is a qualified dietician as well as sports and exercise scientist. She has provided nutritional advice to trans-Atlantic rowers, triathletes and ultra-marathon distance runners. She remains very involved in sports nutrition and though studying for a PhD in UL.
Table 2: Animal and plant sources of protein which contribute to the protein intake of the athlete. Source Burke & Deakin, Clinical Sports Nutrition 3rd Edition, McGraw-Hill Australia Pty Ltd, 2006
PhD student, Graduate Entry Medical School (GEMS) University of Limerick, Ireland MSc. Dietetics RD (UK) Glasgow Caledonian University, Glasgow UK . BSc (Hons.) Sports & Exercise Science Strathclyde University, Glasgow UK . Dip. Advanced Personal Training with Exercise Referrals, Lifetime Awarding ISAK accredited, Aberdeen UK http://uk.linkedin.com/pub/alexandra-cremona/80/738/573/
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Year 2: Personal Training
Advanced Personal Training Specialist This module provides 30 European Credit Transfer System (ECTS) credits towards the Higher Certificate Diploma/B.Sc. In Exercise & Health Fitness. The Higher Certificate, Diploma and B.Sc. are awarded by the University of Limerick and are placed at Level 6/7/8 on the National Qualifications Framework (NQF) and Level 6/7 on the European Qualifications Framework (EQF). Aim: This specialist module is for qualified fitness instructors who wish to enhance their knowledge and skills and a work as a personal trainer with clients on a one to one basis. Course Details: Ÿ The module is delivered over four contact weekends with assigned private study Ÿ Participants will also be required to carry out assigned work experience which includes a project submission of a short video showing practical teaching/instructional ability Ÿ
The final examination is a written paper.
Module Link-In Details Dublin Venue 2016: Tallaght Sports Complex Contact Dates: ● Sat 24th & Sun 25th Sept ● Sat 8th & Sun 9th Sept ● Sat 22nd & Sun 23rd Oct ● Sat 5th & Sun 6th Nov ● Limerick Venue 2017: University of Limerick Contact Dates: ● ● ● ●
Sat 4th & Sun 5th Feb Sat 18th & Sun 19th Feb Sat 4th & Sun 5th ,a Sat 11th & Sun 12th March
Full details on entry requirements, course content and fees are available by clicking here
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Introduction It seems like everyone is running these days. With 5k and 10k races popping up around the country an increasing number of our clients are looking to join their friends and colleagues by taking up running and training for these events. These races goals become key milestones in the individuals training calendar, anticipated social events and most importantly a great incentive to keep our clients accountable and moving towards a goal.
Too Much, Too Soon
Coaches Role
Running can be a wonderful outlet for busy stressed individuals once they learn how to listen to their body, adapt gradually and be sensible in their adventures into the world of recreational running.
Our role as a coach or fitness instructor is to support and guide our clients in this running journey, manage their expectations, build their confidence and stamina and most importantly help them avoid becoming a running injury statistic.
However, running often gets bad press as many people who take up running launch into ambitious training plans without paying any attention to technique, gradual progression or the impact that road running can have on the body in conjunction with our sedentary lifestyles.
Having coached runners of all levels for over 10 years, I continually see new runners making the same mistakes. Knowing how to spot these mistakes in our clients and helping them build a solid foundation sets them on the best path for a lifelong enjoyable running habit.
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As part of my Get Running Coaching Plans with The Irish Times, I coach beginners to build up to a 5k distance gradually over 8 weeks of training. For 10k runners, I would encourage them to be comfortable over the 5k distance and enjoy many months building a foundation at this distance before they train for 10k over an additional 8 weeks. As you develop training plans for your clients, it is important to remember that it’s not just about the miles, but also key to remember all the extra components that will help make running easier.
Technique : A lot of runners place huge pressure on their lower legs and hips when running. Encourage your runners to run tall, keeping a strong core and lift their body up out of their hips. I coach Chirunning Technique to all beginners to help them learn good technique from the start. It is a lot easier to learn right from the start than change a bad habit.
Competition: Try and avoid any competition between your clients in these early stages. Most new runners lack confidence anyhow, and building competition tends to deter the weaker runners. Encourage all runners to go at their own pace and explain how every runner is different. Build your clients confidence by having them compare with their own progress over the weeks and months rather than compare with other clients.
encourage your runners to feel tall but relaxed when running and this will be the optimal body position to help them feel comfortable. If running is not enjoyable, they will very quickly start making excuses. As the evenings get longer and more runners are out on the streets, your clients will be enquiring more about running events and how their training in the gym can complement their running.
Strength: Take the pressure off the
Confidence: Many new runners don’t feel like a ‘real’ runner and tend to look down and bend a little at the waist as they lack confidence and can feel embarrassed running in public. Physically this reduces their lung capability and makes running harder on the body. Mentally they can doubt their ability and tend to give up sooner than someone who is confident. Encourage your runners to run tall and look in front and hence have increased lung capacity.
lower limbs by building strength in your clients’ core, back and glute muscles. Explain to your clients the benefits to their running in having a strength training routine. Keep the strength work simple, encouraging just a few minutes of strength work each day as part of their running programme. Experiment with strength exercises they can do outdoors at the end of their run.
If you would like further advice/tips on beginning a running programme you can watch the following videos:
Pacing: Many new runners feel like they should be running at a pace where they are breathless and try and push their body to exhaustion before they take a break. This leads to tension and general discomfort. The body needs to adapt gradually to running. Encourage your new runners to run at a pace to where they can comfortably breathe and talk. It may not be fast, but it is the best way for the body to adapt to the new exercise and in time their pace will increase as their fitness and strength does.
Walk/Run Intervals: New runners should train with a walk/run method gradually decreasing the walking minutes over the weeks. Running to exhaustion doesn’t help the runner mentally or physically. Instead, structure a walk/run programme for your clients and encourage walking breaks to allow the body to adapt.
Build your knowledge on strength and flexibility for runners and experiment with a little running yourself so you are confident and competent in giving advice to these new runners. A supportive coach for the community of runners in your venue and club can help build camaraderie and loyalty which can only be a good thing for any fitness club/gym.
1. Beginners eight week course from inactivity to run 30 minutes.
Flexibility: Keeping the body mobile and flexible is key to lifelong running. Ensure all training sessions start with a dynamic warmup and finish the run with cooldown walk and a series of full body stretches to loosen out the muscles which have tightened in running. Most often the muscles which new runners overuse are calf and achilles, quads, lower back and hamstrings. Hip opening stretches provide great relief also to many runners. Enjoyment : Coach your runners to move with a relaxed body and face. Running with tension leads to many injuries but also restricts mobility, movements and the flow of energy around the body. Once again,
2. Stay on Track - 8 week course for anyone who can squeeze 30-40 minutes 3 times a week. 3. 10km Course - 8 week course for someone who can run 30 minutes and wants to improve their 10k mark. Biography Mary Jennings is founder of ForgetTheGym.ie. Mary is a certified Chi Running Instructor and is a regular columnist at The Irish Times on all things running related. Mary coaches runners from beginners to marathoners and everyone in between to enjoy the outdoors and feel energised. Mary has competed over 45 marathons and ultramarathons around the world. For more details on workshops, classes and coaching programmes visit www.ForgetTheGym.ie. National Fitness News e-Zine 37
Strength & Conditioning
By Sean Flannery, B.Sc.
Introduction The summer is an ideal time to get outside and enjoy one of the best types of exercising--Bootcamp. Exercising outdoors improves mood, so this is a perfect opportunity to make clients feel better while getting stronger. Bootcamps have high success rates because they can be designed for anyone and everyone as long as you know the key components to a successful class. Boot camp-style workouts are becoming more popular because they are highly intense, target all your muscle groups, require little or no equipment, and burn calories. Ideally, a summer exercise Bootcamp class incorporates all areas of fitness in a single session and allows clients exercise in the open fresh air.
What is Bootcamp? The term Bootcamp is used to describe an outdoor fitness programme that consists of body weight–based exercises, such as push-ups, sit-ups, pull-ups and calisthenics, combined with agility/obstacle-course work and running. Completed in a group or team setting, Bootcamps often incorporate elements of cooperation and competition, wherein participants need to work individually or in teams to achieve the tasks. A summer Bootcamp class format appeals to a large percentage of participants, primarily because of its simplicity, and also having nature as the backdrop for classes. Bootcamps typically blends military-style and athletic-performance drills. The outdoor terrain, park benches and playground equipment provide excellent tools for a great workout. Partner and team drills add a social component and promote camaraderie. National Fitness News e-Zine 28
Safety starts with assessing your class and knowing each participant’s restrictions and limitations. Regardless of your experience level, always put participant safety first. You will likely be teaching to multiple-level classes. Participants will have different performance abilities, which will make it even more important to have a sound, structured programme with clear options and progressions.
1. Bootcamp Guidelines ● Do not hold outdoor classes in adverse weather conditions. Always be aware of the temperature and the weather forecast, and have an alternative plan of action for when the weather is bad. ● Walk and inspect outdoor courses before class to examine the terrain and set up the equipment.
The key to adding resistance to exercises in an outdoor environment is in the form of your participants and their own body weight. You do need to know how to maximise that body weight as an exercise modality and how to move beyond the limitations of traditional body weight training. Tubing bands and jump ropes are also great equipment options that are lightweight, versatile and portable.
● Keep first-aid kits readily available. ● Designate a course, or map out your plan, prior to class. ● Carry a mobile phone in case of emergencies. ● On longer runs and drills, use the buddy system to ensure that all participants are accounted for.
2. Location Costs & Considerations One of the most attractive elements of summer bootcamp programmes is that you may be able to run the business without incurring additional costs for the facility. This eliminates what is normally the greatest cost in any personal training business, the expense of the actual location. The boot camp business model is effective and can provide viable alternatives to stuffy indoor facilities. In fact, a boot camp programme can be a stand-alone business or an excellent and profitable supplement to your existing exercise provision, and can re-charge the batteries after the preceding winter months.
Other choices include yoga mats, kettlebells, medicine balls, agility ladders and low athletic hurdles or cones. After you have identified your equipment needs, you must evaluate each purchase in terms of cost per participant. Although you will need enough of some items, such as bands, for all participants, other equipment—like balls and ladders—can be shared to cut costs.
4. Targeting Your Audience In the past, fitness professionals have often designed programmes first and promoted the new offerings later as a means to increase attendance levels. Identifying your target market first and then tailoring the fitness programme based on that particular demographic should be the preferred option. Decide which group(s) you will pursue, and develop your programme and marketing scheme around them. When determining the target audience for your summer outdoor workout, ask yourself the following questions:
When choosing a location for your boot camp, you need to consider a number of factors:
● Who is likely to enjoy the programme?
● Is it convenient, easy to find and in an area with an appropriate population density and demographic?
● What kind of programming schedule will best accommodate this group?
● Does the location provide a strong functional space to support the activities and exercises that will form the basis of the programme?
● What demographic characteristics do they share?
● Are the businesses around you likely to support your programme?
● Who can afford the programme?
● How many people like this live or work in the geographical area of the workouts?
● How much money will you need to spend on equipment? ● Are the costs involved too high to justify the programme’s expected return on investment?
2. Equipment Costs The next step in the process is to consider equipment costs. Here you must make wise decisions, ensuring that any equipment you invest in can be utilised effectively. Boot camps are portable in nature, and the equipment you choose needs to reflect this. Simple, lightweight and versatile should be the key considerations when you are purchasing equipment. While it may be possible to cart weights outdoors when a programme is small, this practice should be a temporary measure; as your programme grows, the process of setting up and tearing down equipment will likely become time-inefficient and offputting. National Fitness News e-Zine 29
Here is a look at some populations who are likely to be attracted to an outdoor workout programme, along with tips on how to schedule your programme to appeal to these people. Business Professionals Typically, the professional demographic can be divided into two types of crowds: the early-morning crowd, and the after-work crowd. Each has its own needs in terms of marketing approach, programming hours and required services. Early-Morning Crowd. This group prefers a class that starts at 6:00–6:30 am and lasts 60– 90 minutes. The greatest hurdle for this group is getting to work on time. One way to address this in your marketing is to stress the convenience of your outdoor location if it is close to workplaces. After-Work Crowd. The best time for this group to meet is generally 5:30–6:00 pm, depending on how close your location is to their workplaces. When scheduling your programme, remember to allow for the normal commute time and take into account the afternoon traffic. These people want to unwind after a long day, get their training in and get home so that they can eat and enjoy the rest of their evening. Youth and Teams The afternoon offers an excellent opportunity to develop programmes that target young people and sports teams. The ideal time slot for this group is 3:00–5:00 pm. Programme length should be no longer than 1 hour, and the class should be fast-paced and fun. The location should be at or very near a local school. You may want to form a strategic partnership with the school or consider using the school itself as your primary target in your marketing material.
● Establish best-practice standards that guide the leadership of your programme. ● Ensure that the programme feels exclusive and special to the participants. ● Introduce new and progressive exercises or different exercise combinations on different days of the schedule; this will create variety and keep members coming back for more. Fitness professionals who develop a sound business and marketing plan and carefully design an outdoor workout programme that is well-suited to their target audience will no doubt enjoy great success and satisfaction far into the future.
Dynamic Warm-Up – 10/12 minutes Find a 5- to 10-metre space (10-12 minutes) 3-5-minute jog Using the 10-metre space, travel back and forth while performing the following exercises: ● 10-yard straight-leg kicks (stretching hamstrings) ● 10-yard walking quad stretch (grab your foot behind you and hold for a count, then step forward) ● 10-yard walking lunge (take giant steps and keep back leg straight to emphasize hip-flexor stretch) ● 10-yard side lunges (turnaround at the 5-yard mark to get both legs) ● 10-yard side shuffle (both directions) ● 10-yard carioca (both directions) ● 10 arm circles forward/10 arm circles backward ● 25 jumping jacks
Stay-at-Home Parents With this group, you have to allow sufficient time for parents to drop their kids off at school and still get to your location in time for the workout. Class location should be easily accessible from suburban areas. This group prefers a 60- to 90-minute class that is over by 11:00 am. Childcare is always a primary concern for parents, so focus on how to provide this much-desired service for your participants. This demographic also tends to be very social, so facilitating after-programme activities—for example, by promoting discounts at a local coffee shop—will help boost retention rates.
● 25 mountain climbers ● 15 stationary squats ● 15 push-ups
Designing the Ultimate Outdoor Workout When determining your specific exercise design, keep in mind these initial considerations:
● Make sure the programme meets the needs of your target demographic. ● Carefully consider your exercise selection, set length and rest periods. ● Plan ahead, allowing exercise progression over the course of the programme. ● Understand transitions between exercises, and choose combinations that flow easily from one to the next. ● Know, and then accentuate, what differentiates your programme from the competition. ● Purposefully build competitive and cooperative interaction into the workout. National Fitness News e-Zine 30
The Workout – 46 minutes Power – 5 Minutes Perform 30 seconds of each exercise followed by 30 seconds of rest. ● Plyos – Squat Jumps (jump as high as you can) ● Plyos - Tuck Jumps (jump and bring knees to chest and stick the landing) ● Plyos - Broad Jumps (jump for distance and stick the landing) ● Plyos - Push-ups (start from knees and try to get air during your push-ups) ● Ski jumps (jump side to side, from right leg to left and back again, focusing on sticking the landing) Speed – 5 minutes - Sprints ● Do five 20-second sprints, followed by 40 seconds of rest
Endurance – 10 minutes ● Set up four cones in a straight line, each about 10 feet from the next. ● Shuttle run forward – Start at first cone. Jog forward and touch second cone, then run backward to first cone. Jog forward to touch third cone, then run backward to starting cone and then jog forward to fourth cone. Repeat and continue for four minutes non-stop. Rest for one minute when finished. ● Shuttle run sideways – Keep cones set up and follow same pattern as above, but this time do a side shuffle toward the second, third and fourth cones; sprint forward to return to the starting cone. Do two minutes facing one direction, rest for one minute and then do two minutes facing the other direction.
Core and/or Finisher– 5/10 minutes Strength – 10 minutes Using dumbbells or resistance bands – Perform each exercise for 45 seconds then rest for 15 seconds before moving on.
Do 45 seconds of each exercise, followed by 15 seconds rest. ● Plank
● Squat to shoulder press
● Straight leg raises with hip lift
● Push-up to back row (alternate lifting your hands if you do not have dumbbells available)
● Bicycle crunches
● Lateral to frontal raise
● Side plank (20 seconds each side) with a hip dip
● Seated abdominal twists
● Reverse lunges ● Bent-over reverse flys
Finisher- 6 minutes
● Spiderman push-ups
Do 2 rounds of 45 seconds of each exercise, followed by 15 seconds rest.
● Jumping lunges (switch legs in the air) ● Step-ups onto bench (face forward and/or sideways and hold dumbbells)
● Tyre flip
● Inverted push-ups (place feet on bench or table)
● Hill run
● Battle rope
● Pull-ups/assisted pull-ups, or lat pull-downs with a resistance band
Stretch and Cool Down – 10 minutes Agility – 5 minutes ● Use small cones or any object to mark spaces. ● Place 6 cones in a zigzag pattern, equally spaced, approximately 10 feet apart. ● Sprint forward to each cone, and touch each cone before moving to the next; repeat three times. ● Skip to each cone, touching each one before moving on to the next. Get as high as possible in your skips; repeat three times. ● Place cones in a square, with each side measuring approximately 20 feet ● Run forward to first cone, side shuffle left to second cone, run backward to third cone, and side shuffle right to cone where you started. Repeat three times. You can also skip and carioca sideways for variety.
Spend 10 minutes stretching each muscle group, holding each stretch for 20 to 30 seconds or until you feel some tension release. Focus on your hamstrings, quads, calves, chest and back. Biography Sean has completed all four years of the pathway to the B.S.c in Exercise & Health Fitness and is currently undertaking an M.Sc in Sports, Strength & Conditioning. Sean operates his own health and fitness building in Sligo working with the general population and sports people. His longterm goal is to work with elite sports teams and athletes. He is a keen athlete having competed in triathlons, ironmans and represented Sligo Rovers in the League of Ireland.
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Certificate in Exercise & Health Fitness (CEHF) E-Learning - Upgrade Course
CEHF Upgrade Course The NCEF became an academic affiliate of the University of Limerick in June 2006. All NCEF programmes of study are now part of Certificate, Higher Certificate Diploma and Degree programmes in Exercise & Health Fitness of the University of Limerick (UL). These awards do NOT require recertification. NCEF Level 1 holders currently due to recertify have a unique opportunity to upgrade their NCEF Level 1 to the ULaccredited Certificate in Exercise and Health Fitness (CEHF). Due to requests from students, we have recently fully upgraded our CEHF Learning Support website in order to facilitate the operation of this programme through e-learning only. This will mean that you will no longer be required to travel to UL for a contact weekend. By upgrading your current NCEF Level 1 to CEHF status you will have the benefit of: ● Holding the only solely focused Exercise & Health Fitness Professional Instructor, university accredited qualification in Ireland which is offered as Year 1 of the Flexible Learning Pathway to the B.Sc. in Exercise & Health Fitness.
● No other Fitness Instructor course is placed at this level or University accredited. The CEHF is placed at Level 6 on the National Framework of Qualifications (www.nfq.ie) and Level 5 on the European Qualifications Framework. ● The CEHF is audited and aligned to the European Industry standard, Exercise for Health Specialist (SQF Level 5). ● Holding an award for life that does NOT require recertification. ● Broadening your opportunities for recognition, access, transfer and progression within the Irish educational system, within Europe and worldwide. Autumn Semester 2016: Access to e-Learning Website: Mon 12th September ‘16 Dates for online assessment: 24th-27th Nov’16 Submission of Video Assessment: 28th Dec’16 Application Closing Date: 26th August ‘16 Fees: FPI Member €950.00, Non FPI Member €995.00
Full details on entry requirements, course content and fees are available by clicking here National Fitness News e-Zine 32
Year 2: Strength & Conditioning for Sport
This course provides 30 European Credit Transfer System (ECTS) credits towards the Higher Certificate, Diploma/B.Sc. in Exercise & Health Fitness. The Higher Certificate, Diploma and B.Sc. are awarded by the University of Limerick and are placed at Level 6/7/8 on the National Qualifications Framework (NQF) and Level 6/7 on the European Qualifications Framework (EQF). Aim: This specialist course is for qualified fitness instructors who wish to enhance their understanding of the key concepts, theories and practical application of strength & conditioning training and performance. The Strength & Conditioning Specialist will be capable of providing safe, effective & appropriate fitness training programmes to teams or indivdual sport/athletes. Course Details: Ÿ The course will take place over four contact weekends with assigned private study Participants will also be required to carry out assigned work experience which includes a project submission of a case study and short video.
Venue Contact Day : University of Limerick Contact Dates 2016: ● Sat 1st & Sun 2nd October ● Sat 15th & Sun 16th October ● Sat 12th & Sun 13th November ● Sat 26th & Sun 27th November
Full details on entry requirements, course content and fees are available by clicking here
National Fitness News e-Zine 33
Introduction Can you believe we are in quarter two of 2016 already? Time is flying by and so too are business days and opportunities and the most common request for help I’m getting from clients right now is how do I take my gym/studio/fitness business to the next level? How do I compete with all the other noise in the now crowded fitness industry? and finally, How do I differentiate?
Digital Media Platforms One really effective way to increase your audience (and ultimately your potential sales) is via digital media platforms. While using social media accounts should not be seen as an alternative to having your own website they are an important piece of the branding and marketing jigsaw. What’s even better is that social media gives everyone an opportunity to be heard and to become the “next big thing”. Whether you are a large club or a sole trading personal trainer you need to create and cultivate your brand and then push this out for the world to see. A mistake I see all too often with micro businesses is they forget to make the business a brand with clearly defined values and then they loose their way when trying to delve into the world of social media unsure of what to post and where.
Snapchat and Instagram
While its almost expected that a business will have a Facebook page and twitter can be really useful for B2B sales, right now Snapchat and Instagram are red hot, especially for the fitness industry. Both of these platforms are similar in that they meet societies growing hunger for “behind the scenes” access while showcasing your products and services in a rich, visual context. In fact, text is becoming increasingly redundant in the social space with clever imagery and powerful branding yielding much greater results.
Below is an introduction to each with some tips you can apply to maximize the effectiveness of these platforms for your business. Instagram Well-crafted content is an absolute must on this platform. It’s all about the aesthetics, perhaps why it works so well in our industry. It’s also useful to identify clear objectives for your purpose of use; for example, I use Instagram for two primary reasons 1. To connect with fitness professionals globally who may need my services and 2. To provide a value add to my gym clients. Therefore my content has to be something that is appealing to these segments and not simply a sales pitch of little interest to anyone but myself! Get Started: Profile 1. For your profile picture use a graphic that readily identifies you to your audience, your logo being the most common option. 2. Pick a name that is consistent with your brand and easy for people to figure out. Avoid underscores and digits unless they form part of your actual brand. 3. Complete your bio in a manner that grabs the audience’s attention and lets them know what to expect from your account. You only have 150 characters to do this. 4. You can add one link which traditionally is your website home page but you may wish to change this around in line with posts for example if you post an image of a recipe you’ve blogged about you may wish to update the link to bring people straight to this part of your website.
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Uploading Content Its so easy to upload content to Instagram directly from your phone’s camera and the filters available can be used to deliver a more professional finish. You can then add your caption making sure to use popular and relevant hashtags to reach your target audience. As you type these in you will see a dropdown menu appear with a list of the most popular similar hashtags, which you can then, select directly from. Finally you can then opt to tag people, a location or share to other social media platforms. I often tag larger brands whose products appear in my images and this can often yield a “regram” (share) from them of your image on their account thus introducing you to their followers, a huge new audience!
the platform making it one of the most powerful and engaging communication platforms on the market. I use Snapchat to give my followers a peek into my daily life from coffee in bed to setting up a class or a training session for clients. I snap real time recipes as I am cooking meals, which always goes down a storm with my followers. Snaps can be sent to specific followers and/or to your “Story”. All snaps added to your story remain there for 24 hours and you can also download this if you wish for use on other platforms, just remember to do this before they expire! From my experience people struggle most with how to send a snap and then deciphering what all the icons mean so below is a quick overview. The best way to learn is to jump straight in and give it a go. Connect with friends first and use them to help learn before promoting your profile out to your target audience.
Its important to note that the days of creating one piece of content and sharing it out from one platform to multiple others are long gone so do not make a habit of doing this as it makes you look ill informed and behind the times. I tend to share different styles of content from one platform to another so as to target a wider audience across all platforms. I then cross market to get followers on one platform to connect with me on others i.e. I tend to keep the majority of my food posts to Instagram and Snapchat but every now and again I post an image of the finished dish on facebook or twitter and tell my followers to follow me on that other platform for the full recipe. This works really well and is a great way of sharing content and building engagement and even advocacy across you audience.
Snapchat This platform is all about real time access and exclusive content that is only available for a maximum of 24 hours to your followers. It allows the upload and sharing of images, private messages and videos all of which disappear after a self-selected and pre-defined number of seconds up to a maximum of 10 seconds. Snapchat 2.0, released on 29 March this year, now includes a host of multimedia messaging options including stickers, voice and video calls all options which can be simultaneously switched to while messaging someone on
While it is daunting for a newbie remember that social media is just that – social. Brands with the most traction on social media tend not to take themselves too seriously and drop the obviously staged finish you would expect to see on their other marketing and media outlets. Be authentic, have fun and let people see the personality behind the brand. Enjoy and connect with me if you have any questions or would like more tips! – Coach Suzi @CornerShopGym. Biography Susan McEntegart is the owner and head coach at Corner Shop Gym which is a training and consultancy business that specializes in coaching self employed fitness professionals as well as working with leisure facilities across Ireland and the UK. NCEF qualified as Susan also holds a Bachelors Degree in Business & Marketing as well as a host of other training qualifications. National Fitness News e-Zine 35
This article will discuss the use of Pilates to ward off potential injuries for triathletes. Triathlon is a rapidly growing endurance sport in Ireland, becoming accessible for people of all ages to give it a “Tri”. It’s a sport to the power3 or some would say three forms of madness as it can absorb ALL your free time and ALL your free cash, but it is amazing how addictive the sport can become and and how an individual’s fitness can increase dramatically due to the cross training effect. What’s Involved Do one sport and the body will become stronger, faster, and have the ability to go longer in that sport, but mix three sports together and there is a constant adaptation required. A triathlon involves three disciplines Swim, Bike, Run and many different distances to choose from, Sprint, Olympic, Half Ironman to Ironman. These all require different paces and levels of endurance. For the regular triathlete, this becomes a year round training with preseason, race season, and post season training in three disciplines which can be a potential for injury if not properly managed. Triathlon is a surprisingly challenging sport biomechanically. Between swim, cycle and run not to mention the strength, endurance and flexibility required, if an athlete does not train the body to align appropriately for each these, it can lead to lack of performance, back pain or potential injury. Effects on the Body It’s a lot to expect on the body to do three sports in a training week, but to complete them back to back with a very fast transition in between for a race is quite difficult. The body responds differently to a standalone training session. For example standalone race times will always be a little faster than when phases are linked together, simply because of the added endurance of the length of the overall event. Add to this the “transition factor” which can result in a slower period while the body adjusts from physiological differences from swim to bike, or “jelly legs” or heavy legs when moving from bike to run. By the time the athlete gets to the run phase, if the core muscles are tired from the previous two phases, the form will drop. It requires more energy to perform the same effort, until the energy fully drops then the risk of injury increases as form decreases. Depending on the favourite sport, a client’s posture may favour the position one sport or the other yet the athlete is expected to be three athletes in one. To help overcome the difficulties, the body can be better prepared in terms of strength, flexibility and core for these phases to help improve performance through Pilates exercises.
The Swimmer Body position – fully extended through back and hip, the body is held long and lean, tube like, and core fully engaged. The shoulders must be flexible to allow for high elbow and reach and yet powerful enough to create a strong pull through. The body is held stable in its line but rotating in the water with every reach and pull to allow for the corkscrew effect to get the most length out of every stroke. The Swimmer needs strong legs and hips to propel forward, to maintain a strong line and prevent the legs from sinking (although most triathletes tend to save legs more for bike and run) - Swims can be 750m – 3.8km in distance. The swimmer also should be able to lengthen through their hip flexors, through their ankles to their toes to get the most out of their kick to maintain a good body line and to help prevent the legs from sinking.
The Cyclist Body position – flexed trunk, powerful quadriceps and glutes (both gluteus maximus for push and medius and minimus for balance on the bike), and hamstrings for the pull back. Core Strength in the C curve shape for maximum drive and endurance especially for the longer races (90km -180km cycle) so strong obliques and a flexible back for a good aero position are a must. Strength and endurance through the shoulders and arms to maintain the riding position. One to watch – avoid the cyclist posterior pelvic tilt from typical cycling position and muscle pull – maintain flexibility for hamstrings, hip flexors, quads, glutes, neck and shoulders.
The Runner Body position – strong core, long strong body that is in line but allows for upper/lower body contra-rotation with a tall spine. Strength and endurance in legs and hips, pick up and flexibility in hip flexors, strength in quadriceps, glutes, hamstrings, calves to power through – support needed from abductors and adductors to maintain good pelvic alignment (to avoid the “speed walker” look of a runner with a weak core demonstrating a hypermobile lumbar spine). These muscles stabilise the pelvis and reduce the level of fatigue in the lower back and so improve performance and endurance. Flexibility in all muscles of hip and upper and lower leg to prevent unnecessary pull on the pelvic alignment and to allow for the most “spring” in the stride. Distances of runs can be anything from 5km to 10km to 21km to 42km. It’s a big ask of the body on top of 2 other phases and the body is tired! National Fitness News e-Zine 36
Pilates exercises aim to create a strong core in a variety of positions with long strong muscles that are ideal for the triathlete, they lengthen a muscle group while strengthening its opposing muscle.
position, or angle of a limb can make an exercise suddenly a lot harder! They also create increased body awareness and mind body connection through all parts of training creating a more “tuned in” athlete.
Exercises challenge the ability of the core to stabilise while the limbs are moved away from the centre of gravity in different directions, they can involve different foot positions and arm positions all of which benefit the athlete’s form on race day. It is amazing how a simple adjustment of a foot
Remember - Pilates. It is not just for girls – its also for Triathletes.
Hip Rolls (pic 1 & 2) Benefits: Bike Lumbar flexibility on bike, engagement of obliques, lengthening of hip flexors, engagement of hamstrings and glutes How: Engage TVA, exhale pull obliques up into posterior tilt, squeeze glutes and peel spine off floor one vertebrae at a time up to shoulder bridge position. Breathe in at top, exhale and reverse. (roll tail bone, lower back, waist ribs to scapula, breathe in roll ribs, waist, lower back, to tail.) Half Roll Back Benefits: Bike Lumbar flexibility on bike, engagement of obliques How: Sit just back of your sit bones, scapula engaged, breath in. Then exhale as you roll pelvis backwards halfway back to floor keeping chest pointing downward to keep a C curve in your back. Hold halfway and breath in. Exhale point chest lower to belly button to tighten C curve and curl ribs down tightly back to start keeping hips still till the last second. Shoulder rotation 1,2,3,4 Benefits: Swim While not a pilates exercise – it is a very important one to practice for Swimmers to warm up and also improve shoulder mobility (can be performed standing) How: Holding the band in front, one arm up, one down. Rotate outwards around the body till it is behind your backside, reverse arm position then rotate forward in a smooth rotation. Repeat 4 times in each direction. Both internal and external rotation of both shoulders under gentle tension of band achieved.
Side Kick and side leg series: Benefits: Swim, Bike and Run Improves core stabilisers Abductors, Adductors, & Obliques while increasing hip mobility. Side kick Side lying –lower leg fwd for support. Upper leg abducted, breathe in the draw fwd with dorsiflexed ankle, exhale to fully extend hip back to beyond neutral. Hip must remain still. Side leg body and legs straight line. Inhale pick up top leg, exhale dorsiflex ankle and lower. Pick up top leg, hold & circle from hip x8 clockwise then reverse. Lift top leg, add bottom leg & lower the 2 together.
Perform all exercises consciously, slowly, use strong breath exhales for more results.
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Shoulder Bridge Benefits: Bike and Run Strengthens glutes and hamstrings while opening the hip flexors. Creates unilateral strength and stability in the glutes, hamstrings and deep back muscles, lengthening of hamstrings dynamically. How: Engage TVA, exhale to squeeze glutes to lift hips in one piece to straight line from knees to shoulder blades. Breathe in lift one leg point toe to ceiling, exhale keep hips stable, dorsi flex foot and sweep foot away, inhale draw line with toe along ceiling, exhale dorsi flex and sweep foot away as if rubbing it out. Repeat x3 each leg. Hips must not sag or move.
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2 Leg Pull front Benefits: Swim and Run Plank shape of exercise strengthens scapula stabilisers, triceps, TVA and obliques, Glutes and quads to keep body straight. Destabilising effect of lifting leg challenges TVA, obliques, shoulders, How:Fingers fwd,otate shoulders back & down to stabilise, pull neck to back of collar, pull in TVA and obliques, engage glutes and quads, strong plank with straight hip & long body. Inhale to pick up one leg from hip (don’t lift or rotate backside, just extend leg), exhale to point toe and reach back, breathe in to glide forward, exhale foot to floor. Full roll up Benefits: Swim, Bike and Run Engages TVA and creates strong obliques while rolling through the vertebrae under control. Maintains good active flexibility of the spine How: Engage TVA, quads - Supine, breathe in tuck in chin. Exhale slide ribs down and peel back up off floor one vertebrae at a time (spine in C shape) reach forward toward feet lengthening through hamstrings. Breathe in – then exhale and curl back down one vertebrae at a time back to start.
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Full roll over Benefits: Bike Strengthens obliques through C curve, lengthens lower back and hamstrings. Strengthens Quads. Supine. Move to imprint – table top – diagonal (straight legs!!!) exhale to roll feet over head, under control, breathe in to stay, exhale to roll back down. Avoid pushing into arms or rolling onto neck.
Rocking Benefits: Swim, Bike and Run Improves alignment through the hip, lengthens the hip flexors, extends the spine How: Prone, legs abducted, hold feet, breathe in to externally rotate shoulders back and down. TVA and obliques, squeeze glutes and push hips to floor. If hip flexibility permits - for added pleasure contract quads and push hands into feet and exhale extending through hip and thoracic spint (not lumbar), breathe in and hold in position and exhale to return to the lower position.
Linda Bracken: DEHF , Pilates and Corrective Exercise Specialist, Personal Trainer, Stott Pilates, Level 1 Triathlon Coach, Sports Therapist www.lindabracken.ie
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