Autumn 2015, Volume 4, Issue 3
National Fitness News E-zine 1
From the Directors Chair Welcome to the September 2015 issue of National Fitness News e-Zine. With “Mental Health” as the feature topic for this issue we are delighted to take this opportunity to provide you with what we hope you find informative and useful articles. The focus of mental health takes in many aspects from nutrition, exercise, and an overall holistic approach being discussed with many useful links provided. Many thanks to all contributors to this edition of the NFN e-Zine, who have taken the time to compose such interesting and comprehensive articles we do hope you enjoy each and every one. NCEF would like to congratulate Team Ireland athletes and volunteers who did Ireland proud at the world Special Olympic Games. What an amazing experience an event not to be missed - thank you Noreen for the article. If you are considering fundraising, don’t miss Carmell Demello’s article which gives you lots of tips from some experts.
NCEF Autumn 2015 programmes offer you a lot to choose from as part of your continuing professional development and lifelong learning opportunities. Details of a selection of opportunities are included in this edition. As we are now at the start of yet another season let me wish you every success in each and every challenge that presents itself to you, be that starting your new class schedule, taking on new clients/ teams or furthering your education. We are currently updating our databases. If you are moving address please make sure to inform us, so that we can keep our records up to date. The majority of our notifications are sent electronically. Please click on the following link to Sign up: for NCEF News & Updates to ensure you stay connected with the NCEF and receive all the important notifications. As always my thanks to all contributors, whose support for and input to National Fitness News e-Zine is outstanding and consistent Wishing you every success in the later months of 2015. Áine Managing Director, Business Operations & Finance
From the Editors Chair The summer has flown by and I am sure that as fitness professional you are already out there planning and implementing ways in which you can meet the challenges of getting your clients fit and active for the autumn/winter months. World Mental Health Day is Saturday 10th October 2015. According to the World Health Organisation (WHO), this year they will be raising awareness of what can be done to ensure that people with mental health conditions can continue to live with dignity, through human rights oriented policy and law, training of health professionals, respect for informed consent to treatment, inclusion in decisionmaking processes, and public information campaigns. So, it is very timely that the theme for this issue concentrates on Mental Health. Our panel of contributors have written some very informative articles on how the Fitness Professional can raise awareness and promote a healthy and active lifestyle to those suffering with metal health issues or in the prevention of same.
on the CEHF or HCEHF programme of study. On page 7 we have provided you with a link to sample this resource. Watch this space for further updates on the new NCEF eLearning Hub. Autumn is generally a time of the year when we start to think about embarking on new courses to enhance our professional development. NCEF Year 2 Link-In Modules are currently operating with future dates are advertised inside. This semester the NCEF will for the first time operate all four years of the Flexible Learning Pathway to the B.Sc. – it will be a busy academic year! Finally, congratulations to all NCEF/UL students who graduated at the University of Limerick Conferring on 28th August. All of your hard work and dedication has paid off. Congratulations to all NCEF Co-Ordinators and Tutors who helped you on your way. Best of luck with your future studies and fitness careers. Yours in fitness Maeve NFN Editor
The NCEF have recently upgraded the Certificate in Exercise & Health Fitness (CEHF) & Higher Certificate in Exercise & Health Fitness (HCEHF) Learning Support Website. This is an excellent learning tool for any student
National Fitness News e-Zine 2
NCEF Autumn e-Zine 2015, Volume 4, Issue 3
25
31
Table of Contents 4
News Room
7
CEHF/HCEHF Learning Support
8
Health Report
9
Nutrition Report
10
Fitness Report
22
Mental Health Features 14
Research: Science Says: Exercise Benefits Mental Health & Body Image By Ciara Losty
25
Personal Training: Client Handout: 10 Minute Tricep Workout By Maeve Kavanagh
26
CEHF Graduate Profile: By Grainne Murphy
28
Case Study: Physical Health & Emotional Well-Being By Maeve Halpin
CEHF Graduate Profile: By Brid O’Sullivan
31
Nutrition: Good Nutrition for Mental Health By Brendan Harold
Group Exercise: The Role of Fitness in Fundraising By Carmell Demello
35
Fitness Professionals Ireland (FPI)
16
Physical Activity & Mental Health By Karl Fleming
18
Mind Body: Pilates & Mental Health By Richie Walsh
20
22
Regulars 24
Report: World Special Olympic Games By Noreen O’Connell
Front Cover Credit: Paul Dorrell NFN is an e-Zine published by the National Council for Exercise & Fitness (NCEF).
Connect with us:
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
Our website: www.ncef.ie
NCEF MISSION STATEMENT
Email: ncef.ie Phone: 061-202829 Mail: NCEF Head Office, PESS Building, University of Limerick Connect with us:
“To provide an outstanding educational experience,through courses of excellence, whilst meeting the practical and professional needs of the fitness instructor”
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.
NCEF Tutor In-service Conference 2015 The NCEF Annual Tutor In-service Conference took place on Saturday 12th September 2015 at the University of Limerick. The theme for this years conference was “One Destination, Many Pathways”. Over 55 tutors from nationwide NCEF courses attended. It was their opportunity to enhance their continuing professional development, network with colleagues and receive operational updates and new ideas to implement into their classes for the 15/16 academic year.
Respecting Your Privacy is Important to Us Occasionally, we circulate promotional emails pertaining to NCEF courses and events. We only include graduates of the NCEF. We do not give your contact details to any third party contacts. To ensure that you are receiving all updates please click on the link below to subscribe to our updates:
Sign up: for NCEF News & Updates National Fitness News e-Zine 4
On Friday 28th August 2015, the NCEF celebrated the conferring of students from the Certificate in Exercise & Health Fitness (CEHF), Higher Certificate in Exercise & Health Fitness (HCEHF) & Diploma in Exercise & Health Fitness (DEHF). It was a very prestigious day and fantastic to see the graduates receiving recognition for all of their hard work Congratulations to you all and best of luck in your future studies and careers.
1
2
3
6
3
1.
Emma Hannon, Newbridge, Cpl Kim Turner, Military Police, DFTC, Curragh, conferred with a Certificate in Exercise & Health and Fitness, Prof Paul McCutcheon, Vice President Academic and Registrar, Sgt Gavin Coventry, Military Police, DFTC, Curragh also conferred with a Certificate in Exercise & Health and Fitness and Rachel Coventry. 2.
4
Diploma in Exercise & Health Fitness (DEHF) Graduates
3. Inchicore College of Further Education, Dublin, graduates conferred with a Certificate in Exercise & Health and Fitness 4. Waterford College of Further Education, Dublin, graduates conferred with a Certificate in Exercise & Health and Fitness with Tutor and Co-ordinator Sean Twoomey 5. Motions Health & Fitness, Dublin graduates conferred with a Certificate in Exercise & Health and Fitness with Tutor and Course Co-ordinator Linda Gaynor. 6. Trevor, Diane, Paul and Aaron O'Brien who was conferred with a Higher Certificate in Exercise & Health Fitness and Donald and Fiona Ward. Aaron is also a member of the Irish Triathlon Team and is heading to America to train full time.
6
5 National Fitness News e-Zine 5
1
3 1. Cpl Kim Turner, Military Police, DFTC, Curragh, conferred with a Certificate in Exercise & Health and Fitness, Prof Paul McCutcheon, Vice President Academic and Registrar and Sgt Gavin Coventry, Military Police, DFTC, Curragh also conferred with a Certificate in Exercise & Health and Fitness. 2. Kieran Jackson & Aaron O’Brien (U23 Development Squad triathletes) who were conferred with a Higher Certificate in Exercise & Health Fitness with Lynne Algar, Triathlon Ireland High Performance Coach who graduated with a PhD.
2
3. Michael Carr, conferred with a Certificate in Exercise & Health Fitness with his wife Brid Carr, Limerick. National Fitness News e-Zine 6
National Fitness News e-Zine 7
There is plenty of help and advice out there for Mental Health. Below is a list of some helplines and websites that you might find useful. These provide information services as well as emotional support.
Helplines: ·
· ·
· · ·
·
Samaritans 24 hour emotional support helpline on 116 123 or email them at jo@samaritans.org Console’s Suicide Prevention 24 hour Freephone Helpline on 1800 247 247 Aware‘s Support Line on 1890 303 302 Monday – Sunday, 10am to 10pm or email them at supportmail@aware.ie Shine’s information helpline on 1890 621 631 or email them at phil@shineonline.ie Bodywhys helpline on 1890 200 444 If you are a young person, or you are worried about someone, you can text ‘Headsup’ to 50424 and you will receive a menu of options for support in areas such as mental health, crisis, suicide, alcohol, sexuality, abuse, teen issues, student services. St. Patrick’s Mental Health Services has a Support and Information Service staffed by experienced mental health nurses, which you can contact by phone on 01 2493333 or email at info@stpatsmail.com There is also a drop-in information centre.
Websites: · The Health Service Executive (HSE) website www.yourmentalhealth.ie has general information on mental health and wellbeing, as well as podcasts, information on wellness workshops, and a directory of services and supports around the country. · Mental Health Ireland has a list of other useful websites on their website - click here · Cairde has developed the website Health Facts, which aims to provide culturally appropriate information about health and health services in Ireland to people from ethnic minorities - click here · Aware has a list of other useful websites on their website - click here
World Mental Health Day 10th October 2015 The theme for this year’s World Mental Health Day, observed on 10 October, is "Dignity in mental health". This year, WHO will be raising awareness of what can be done to ensure that people with mental health conditions can continue to live with dignity, through human rights oriented policy and law, training of health professionals, respect for informed consent to treatment, inclusion in decision-making processes, and public information campaigns. Further information available here: http://www.who.int/mental_health/world-mental-healthday/2015/en/
The Irish Heart Foundation 'Red Alert' campaign ran for the month of September and focused on women's heart health. A FREE 24 page magazine covering topics such as eating for a healthy heart, menopause and diabetes. It includes real life stories, an exclusive recipe from celebrity chef Catheirne Fulvio and interviews with experts such as director & consultant cardiologist Dr. Angie Brown and dietitian Sinéad Shanley. This magazine is available for free here Heart disease and stroke is the leading cause of death among Irish Women but.... ● Just over 1 in 10 women believe cardiovascular disease is no.1 killer ● Only 1 in 5 women know that menopause is a risk factor for heart disease and stroke For further information on the Red Alerts for Women, please visit www.irishheart.ie
National Fitness News e-Zine 8
who habitually skip breakfast," said Leidy. "Generally, people establish eating behaviors during their teen years. If teens are able to develop good eating habits now, such as eating breakfast, it's likely to continue the rest of their lives."
Researchers compared the benefits of consuming a normal-protein breakfast to a high-protein breakfast and found the high-protein breakfast -- which contained 35 grams of protein -- prevented gains of body fat, reduced daily food intake and feelings of hunger, and stabilized glucose levels among overweight teens who would normally skip breakfast.
Approximately 60 percent of young people habitually skip breakfast up to four times a week, previous research has shown. Although health experts recommend breakfast as a strategy to reduce an individual's chance of obesity, little research has examined if the actual type of breakfast consumed plays a significant role in one's health and weight management. University of Missouri researchers compared the benefits of consuming a normal-protein breakfast to a high-protein breakfast and found the high-protein breakfast -- which contained 35 grams of protein -prevented gains of body fat, reduced daily food intake and feelings of hunger, and stabilized glucose levels among overweight teens who would normally skip breakfast. Heather Leidy, Ph.D., an assistant professor in the Department of Nutrition and Exercise Physiology at the MU School of Medicine and lead author of the study, says the key to eating 35 grams of protein is to consume a combination of highquality proteins including milk, eggs, lean meats and Greek yogurt. "This study examined if the type of breakfast consumed can improve weight management in young people
Leidy and her colleagues fed two groups of overweight teens who reported skipping breakfast between five and seven times a week either normal-protein breakfast meals or high-protein breakfast meals. A third group of teens continued to skip breakfast for 12 weeks. "The group of teens who ate highprotein breakfasts reduced their daily food intake by 400 calories and lost body fat mass, while the groups who ate normal-protein breakfast or continued to skip breakfast gained additional body fat," Leidy said. "These results show that when individuals eat a high-protein breakfast, they voluntarily consume less food the rest of the day. In addition, teens who ate high-protein breakfast had more stable glucose levels than the other groups." Leidy says large fluctuations in glucose levels are associated with an increased risk of Type 2 diabetes among young people, which can make health complications associated with weight gain more intense. The normal-protein breakfast meal was milk and cereal and contained 13 grams of protein. The high-protein breakfast meals included eggs, dairy and lean pork that contained 35 grams of protein. Participants in the groups were instructed to report feelings of hunger and their daily intakes of food and beverages. Their body weight and body composition were measured at the beginning and end of the 12-week period. In addition, the participants wore a device that assessed minute-tominute glucose levels throughout the day. Source: University of MissouriColumbia. "Protein-packed breakfast prevents body fat gain in overweight teens: High-protein breakfast also improves teens' glycemic control." ScienceDaily. ScienceDaily, 12 August 2015. www.sciencedaily.com/releases/2015 /08/150812165923.htm
NDC School Lunch Tips 1. Preparing – involve children as much as you can and refer to the Department of Health’s Food Pyramid. Making lunches the night before will give you more time to work together and shorten the already lengthy list of things to do in the morning. 2. Packing - a small colourful cool bag to store the lunchbox may help to keep food cool and fresh until lunch time. Try to avoid soggy sandwiches by keeping wetter ingredients separate – for instance swap sliced tomato for a little container of cherry tomatoes. 3. Drinks - dehydration may cause fatigue and weakness affecting performance in school. Drinks should be included for small break and lunch. Water and milk are considered the best choices. Including straws and colourful bottles may encourage children to drink more. 4. Don’t forget - breakfast is said to be the most important meal of the day to break that overnight fast and is especially important for school children. Milk and dairy products can easily be incorporated into your child’s breakfast to fuel a hectic day at school. 5. Encourage your child to take part in sport or a physically active hobby. All children and young people should be active, at a moderate to vigorous level, for at least 60 minutes every day. Source: National Dairy Council (NDC) http://www.ndc.ie/news/NDCNews15 0812.asp National Fitness News e-Zine 9
High-intensity interval training seems all the rage these days, as both anecdotal information and scientific evidence support its claims to be an efficient and effective form of exercise. However, many experts are concerned that deconditioned clients may think the programming is too tough. Is there a way to facilitate HIIT sessions that doesn’t leave novice exercisers feeling overwhelmed? A new study says yes. Reported in Medicine & Science in Sports & Exercise (2015; 47 [5], 1038–45), the study included 20 overweight and deconditioned people around 22 years of age. Participants completed several types of high-intensity training. The first was a 20-minute continuous workout without a rest. The other three workouts lasted 24 minutes each and featured a 1:1 work-to-rest ratio of 30 seconds, 60 seconds and 120 seconds, respectively. The goal was to determine perceived exertion ratings (RPE) for all four workouts. Before the training began, participants anticipated that the 120-second protocol would require the greatest exertion. During all workouts, RPE increased from beginning to end. The highest overall perceived exertion resulted from the continuous workout, followed by the 120-second protocol. The 30-second protocol produced the lowest RPE of the interval scenarios, despite producing the same volume of work as the other protocols. The authors believe that these data may be beneficial in attracting more people to participate in— and benefit from—HIIT. “These findings suggest that 30[second HIIT] protocols limit the perceptual drift that occurs during exercise, in comparison to [heavy continuous] exercise,” they explained. “Moreover, performing more intervals of shorter durations appears to produce lower postexercise RPE values than performing fewer intervals of longer duration and equal intensity. Because effort perception may influence behavior, these results could have implications for the prescription of interval training in overweight sedentary adults.” Source: IDEA Fitness Journal, September 2015, pg 13 (Author: Ryan Halvorson)- www.ideafit.com
Running Makes Us Happy The joy of running. That sense of wellbeing, freedom and extra energy that runners often experience is not just a matter of endorphins. A study at the University of Montreal Hospital Research Centre (CRCHUM) shows that the "runner's high" phenomenon is also caused by dopamine, an important neurotransmitter for motivation. "We discovered that the rewarding effects of endurance activity are modulated by leptin, a key hormone in metabolism. Leptin inhibits physical activity through dopamine neurons in the brain," said Stephanie Fulton, a researcher at the CRCHUM and lead author of an article published in the journal Cell Metabolism. Secreted by adipose tissue, leptin helps control the feeling of satiety. This hormone also influences physical activity. "The more fat there is, the more leptin there is and and the less we feel like eating. Our findings now show that this hormone also plays a vital role in motivation to run, which may be related to searching for food," explained Stephanie Fulton, who is also a professor at Université de Montréal's Department of Nutrition. Hormone signals that modulate feeding and exercise are in fact believed to be closely linked. Endurance running capacity in mammals, particularly humans, is thought to have evolved to maximize the chances of finding food. This study suggests that leptin plays a critical role both in regulating energy balance and encouraging behaviours that are "rewarding" for the person's metabolism, i.e., engaging in physical activity to find food. To read this study in full visit http://www.sciencedaily.com/releases/201 5/08/150831085456.htm
National Fitness News e-Zine 10
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 Venue for Contact Days: University of Limerick Sat 30th & Sun 31st Jan Fri 15th January 2016 Sat 13th & Sun 14th Feb Sat 27th & Sun 28th Feb Sat 12th & Sun 13th March Access to online assessments: Thurs 24th-Sun 27th March. Project submission date: Tues 9.00am, 5th April
Full details on entry requirements, course content and fees are available by clicking here
National Fitness News e-Zine 11
Tutor Education or Advanced Practitioner
Q This course provides 60 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 ●
National Fitness News e-Zine 12
Feature Articles Inside: 1. Research: Science Says: Exercise Benefits Mental Health and Body Image 2. Research: Physical Activity for Mental Health 3. Mind Body: Pilates and Mental Health 4. Nutrition: Eating for a Healthy Mind 5. Case Study: Physical Health and Emotional Well-Being
Research Introduction Experts offer multiple reasons why exercise positively impacts mental health; most agree it’s likely a combination of indirect and direct factors. Better circulation and reduced inflammation, boosts in psychological outlook, exposure to positive environmental factors, and perceptual and behavioural shifts are all ‘side effects’ of exercise that enhance mental health. One of the key areas that physical activity can enhance your mental health is via your body image. Body image is a word used regularly in the world of physical activity psychology; however researcher’s explanations can be extensively different (Hausenblas & Fallon, 2006).
Understanding Body Image It is important for a Fitness Professional to gain an insight into what body image is and how it can be changed, in order to promote exercise adherence for their clients. Duda (1998) explains that perhaps there is no specific definition but body image should be understood as umbrella term which includes four main dimensions. These four components are which encompass body image are; perceptual, cognitive (your thoughts), affective (your feelings) and the behavioural (Banfield & McCabe, 2002) choices you make regarding your body image. A positive body image refers to a person’s satisfaction with their body in a physical and functional manner (Homan & Tylka, 2014). This person will have positive attitudes and behaviours about their body. For example, there will be an absence of negative self-talk. An individual with a positive body image is less likely to abuse their body in areas such as diet and exercise. It can also go further into areas of physical and mental self-abuse. A positive body image also entails having full appreciation and acceptance of the physical form (Homan & Tylka, 2014). That is, being grateful of what the individual has and also acceptance that they cannot be perfect. This is an important component, an individual with a positive body image does not necessarily have the ‘perfect’ body but they accept their body. This shows the importance of being happy with oneself while striving for what they wish to achieve. This is a positive state of mind but can be difficult to develop with exercisers.
Focus on Body’s Functionality It can be seen through research that focusing on what the body can do and its functionality is greater associated with a positive body image than focusing on aesthetics (Homan & Tylka, 2014). Therefore small incremental goals will help to develop a more functional type approach to the body e.g. an increase in distance ran over four weeks, a new PB over a certain distance, how quickly the body can recover after a workout, an increase in energy levels for day to day activities etc. However, the modern western society and the epidemic in social media outlets has put in place physical and aesthetic
ideals for males and females (Hausenblas & Fallon, 2002), which are unattainable for the majority of individuals. There is now pressure for females to look thin, fit and toned and lean and muscular for males (Duda, 1998).
The Media & Family Role Media education is also vitally needed to protect an individual’s body-image; mostly every image we see on TV, magazines, movies is airbrushed and doctored in some way. Nothing we see is real, yet is may ‘feel’ real as these are the types of images we see every day. Internationally (France and the UK have proposed legislation to their governments) there is proposed legislation called the ‘anti-airbrush movement’ that all pictures/averts on TV should have a warning labels on manipulated images both in print and on TV. These images promote a standard of beauty and body shape so false that it can only be achieved by manipulating a photograph. It is common place that women are pressured to meet an artificial standard of beauty. These advertisements affect men too, giving them false expectations of how women should look. There is also a greater emphasis on building muscle on the upper body for the ideal male physique (Huasenblas & Fallon, 2006) which is often seen in these images also. In addition to this Duda
(1998) explains the benefits to gaining this physical ideal. People who are deemed physically attractive are seen by society as clean, smart and in control of their lives. In contrast to this, people within society often identify overweight people as lazy, unattractive and having no control of their behaviours (Duda, 1998). These are the types of social stereotypes that now exist within everyday life. The sociocultural theory suggests that social pressure from the media; peer groups and family have a role to play in a person’s aspiration to coincide with unrealistic pressures (Hausenblas & Fallon, 2002). This shows that the social circles and family members have a strong influence (positive and negatively regarding body image) on an individual; therefore if these ‘pressures’ can be used in a positive manner they may bring about significant behaviour change with an individual e.g. a family decides to physical activity together and eat more healthy
National Fitness News e-Zine 14
Negative Body Image Following on from this it can be said that in today’s society people are striving to change their body shapes and become physically attractive, fit and toned or muscular (Hausenblas &Fallon, 2006). The majority of people are turning to physical activity for the answer. Research highlights that exercisers have a better body image than sedentary people. This can be explained by the fact that people who are physical activity are generally closer to idealistic body and are gaining the psychological benefits (Hausenblas & Fallon, 2006). However this can often be a difficult and long process and genetics will also have a say in how the body adapts to physical activity. People may become discouraged and give up on their fitness journey which can lead to negative connotations of failure (Hausenblas & Fallon, 2006) if their body does not adapt relative to their expectations, therefore having appropriate goals and expectations is important to make sure a client adheres to their programme. This in turn can cause negative body disturbances and a negative body image if a client quits. Acquiring a negative body image can have knock on effects to the emotional and psychological wellbeing of a person. If a person consistently has negative thoughts and disturbances about their body, then a number of other health problems such as depression and eating disorders can be developed (Duda, 1998). Physical activity and exercise can create the induction of serotonin and dopamine within the body (Jerstad et al., 2010). This in turn will increase a ‘natural chemical’ positive mood affect within the brain and in turn lead to a decrease in the levels of negative thoughts and depressed/low moods (Salmon, 2001). Therefore it is extremely important to gain an insight into the relationship and mind body connection between exercise and body image. There is a connection both chemically and cognitively.
Exercise benefits Mental Health Recommendations for prescribing exercise programmes for those experiencing mental health challenges and those who are overweight or obese is an area where exercise benefits mental health. Presumptions are made that those who start an exercise programme do so to alter their body image or physical appearance. While this may be the starting point in terms of continuing to exercise the motives often change. When people see the benefits of increased physical fitness and mood related benefits of being active this becomes their new motive. This is a really important step in becoming a regular exerciser. The long term maintenance of an exercise programme is generally associated with the endorsement of physical and psychological motives for physical activity rather than motives related to physical appearance. From an exercise psychology perspective our client’s motivation will change and develop the longer they adhere to an exercise regimen.
Role of the Fitness Professional Fitness Professionals need to work with people on what they can realistically change rather that draw attention to what they cannot. Programmes should be focused on improving physical strength, function and endurance rather than change of physical appearance. Prescribing some form of physical activity that the individual enjoys or had a vicarious experience with is a good starting point. Encourage individuals to track moods. Mood state indicators would allow a fitness professional to develop
more comprehensive models of the psychological processes between the relationship between exercise and body satisfaction. Research has indicated that moderate-to-strenuous physical activity with a focus on the health and enjoyment benefits of physical activity and minimisation of potential weightloss, shape change, and appearance,
Feature
as a unit, not just target the overweight child to change their behaviours.
In summary There are a number of practical and applied implications worth noting. A greater understanding of the precursors to poor body image and situations in which being overweight/obese occurs will enable practitioners to be more aware of such factors and use these contexts in accessing an individual’s mind set. Efforts to equip individuals with the tools to identify the cause of the trigger should be complemented by attempts to build a robust selfbelief in one’s physical and mental ability. A client needs to focus on what they can control (their thoughts, feelings and behaviours) and remind themselves that they cope with the rest! Finally, educating individuals in goal-setting processes will facilitate their ability to naturally invest themselves in their own journey of the process rather than the outcomes of the exercise programme. Training and education for Fitness Professionals is an approach to reduce bias when delivering programmes to clients (particularly those clients who are overweight/obese and suffering with poor body image). To understand the behaviour that weight is not always controllable, weight will fluctuate but it is not necessary for our body image to change as it does. It is apparent from research that physical activity, body image and developing mental health require a multifaceted approach, one that is based on each individual’s requirements to promote a sense of overall wellness. As the problem is multi-faceted the solution is also multi-faceted, exercise and physical activity programmes are part of the solution. Bibliography available on request. Cíara is a lecturer in Sport and Exercise Psychology on the M.Sc. in Applied Sport and Exercise Psychology in Waterford Institute of Technology. She completed the NCEF Tutor course in 2002. Cíara works as a sport psychology consultant with a wide range of athletes and teams at both club, national and international level and is an accredited sport psychology service provider with the Irish Institute of Sport. If you are interested in studying on the M.Sc. please contact closty@wit.ie . The aim is to educate specialists in the field of applied Sport and Exercise Psychology. Graduates will have the necessary knowledge, skills and abilities to work in the area of enhancing sports performance, sports/exercise participation and best practice at a variety of age and performance levels. Further information http://www.wit.ie/courses/type/health_sciences/department_of_health_sport_exercise_studies/msc_i n_sport_psychology
National Fitness News e-Zine 15
As fitness professionals, we have enormous potential to contribute to the development and maintenance of our client's overall quality of life. We promote fitness to our clients as a result of our keen awareness and education that participating in physical activity or exercise is essential not only for the healthy but for those burdened with acute or chronic diseases. Caspersen et al (1985) defined physical activity as "any bodily movement produced by skeletal muscle that results in energy expenditure", whereas exercise can is classified as a subset, which incorporates "planned, structured, repetitive bodily movements engaged in for the purpose of improving or maintaining one or more components of physical fitness or health". In our role, we purposely endorse an array of both physical (increased aerobic endurance, muscle tone and body composition) and health (decreased risk of CHD, osteoporosis, hypertension) benefits that are available to those willing to embark upon an active lifestyle, but how much do we really champion the mental health benefits?
Mental Health According to the World Health Organisation 2014, psychological well being is defined as "a state of well being in which every individual realises his or her own potential, can cope with the normal stresses of life, can work productively and fruitfully, and is able to make a contribution to his or her community". In Europe, it is estimated that one in five persons will develop a depressive episode during their lifetime. The rate is similar in Ireland, where it is reported that an estimated 450,000 people are affected by depression (Aware Ireland 2015). Depression, which can affect people of any age, gender or background, is difficult to define as it embellishes several mood
Feature
Research Introduction
disorders, including bipolar or manic-depressive disorder, mood disorder due to a medical condition and substance-induced mood disorder (American Psychiatric Association 2000). Mathers and Loncar (2006) suggest that by 2020, depression will be the second leading cause of both death and disability worldwide, rising to first place by 2030.
approach but due to their lifetime duration, concerns exist pertaining to excessive cost burden, thereby allowing physical activity and exercise an opportunity to provide cheaper, accessible and effective methods of support. There is substantial evidence available from a number of population-based studies (Jerstadt et al 2010; Wise et al 2006) to suggest that the risk of depression may be reduced by engaging in physical activity. From an experimental standpoint, research on adults with a chronic illness (Herring et al 2012) and adults clinically diagnosed with an anxiety disorder (Stonerock et al 2015), illustrated significant reductions in depression and anxiety symptoms respectively following exposure to various exercise interventions. Furthermore, research by Wedekind et al (2010) identified reductions in anxiety symptoms following a combination of exercise training and drug treatment, among patients with panic disorder.
What can Fitness Professionals do? In contrast, anxiety which is defined as "a state of worry, apprehension, or tension that occurs in the absence of real or obvious danger" (Buckworth et al 2013, p. 161) is the most frequent mental health issue worldwide. In the United States, it is estimated that over 40 million are burdened by one of several types of anxiety disorder namely, social phobia, social anxiety disorder, panic disorder, generalised anxiety disorder (GAD), obsessivecompulsive disorder (OCD) or posttraumatic stress disorder (PTSD), resulting in an annual economic burden of 42 billion dollars.
Treatment Principal treatment for these conditions follows a pharmacological
Despite the perceived benefits, evidence suggests that persons stricken with mental health issues participate to a lesser degree than healthy adults in physical activity (Martinsen 1989), therefore allowing you, the fitness professional, firmly placed in the prime position of developing and implementing exercise regimes that complement the pharmacological approach to augment the overall quality of life experience of persons with mental health issues. Karl has been working in the Health and Fitness industry since he was qualified with the NCEF in 1997. He is qualified as a NCEFT, Pilates and Corrective Exercise Specialist and Personal Trainer. He recently complete my B.Sc. in Exercise and Health Fitness, along with an M.Sc. in Exercise and Nutrition Science. He is currently enrolled on the Faculty of Education and Health Sciences (EHS) structured doctoral programme (PhD) in UL
National Fitness News e-Zine 16
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. 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 University of Limerick accredited 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 the University of Limerick 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 Levels 5 on the European Qualifications Framework. The NCEF is audited and aligned to the European Industry standard, Exercise for Health Specialist (EQF Level 5). Some other training providers offer EQF Level 4 standard of qualification, but the NCEF is the only complete stand alone fitness qualification in Ireland, accredited at EQF 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. Spring Semester 2016: Access to e-Learning Website: Mon 25th January ‘16 Dates for online assessment: 21st-24th April ‘16 Submission of Video Assessment: 28th April Application Closing Date: Mon 18th January ‘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 17
MindBody Pilates has often been portrayed as holistic and is frequently associated with physical and mental wellbeing. Practicing pilates has been shown to improve quality of life as well as mental health (Vieira et al., 2013). There are several factors that can affect mental health or cause deterioration in mental health. One major factor is stress. Ideally removing the stress would be the best course of action but this is not all ways possible or practical. Therefore being able to improve the coping mechanisms could help reduce the effects of stress. Another factor is cognitive function or keeping the brain active. The unique principles of pilates mean that concentration and mental focus is vital in effective participation of pilates, which may even improve cognitive function.
Selling a Lifestyle
Bringing the pilates experience home in the form of a hand-out, DVD or CD can be an effective way of having a mini pilates class during the week. This can help in relaxation as well as allowing for greater physiological adaptations between classes.
Reducing Anxiety One of the main goals in sports psychology is reducing anxiety. There are several physiological techniques used to reduce anxiety. Some of these are similar to the principles of pilates especially concentration, control and breathing. Further information on the principle of pilates can be found in the previous article ‘pilates for injury prevention and the gym’ (Walsh, 2015).
Progressive Relaxation Progressive relaxation uses a technique of relaxing and contracting muscle groups in order to allow an athlete reach a state of relaxation easier and quicker. It is built on the premise that tension and relaxation are mutually exclusive (a muscle cannot be under tension and be relaxed at the same time). If you draw your shoulders back and down then the trapezius muscle, arguably the muscle most affected by tension, must relax.
While eliminating stress from one’s life can be challenging, if not impossible, there is the potential to remove it or reduce the things that stress us for a small period of time. Pilates and the pilates instructor can facilitate a stress free environment that could help reduce stress without even doing single ab prep or jack knife. This can flow over into other aspects of a person’s life.
Breath Control
1. Music can be used as a relaxation tool. Choosing music with a slow beat and rhythm can allow the breathing and heart rate to reduce in time to the music. Even using soothing soundscapes such as the sea, rivers or rain (or just opening the window) could help aid relaxation.
Breath control is widely used to improve relaxation in athletes as well as improving performance. Holding one’s breath can increase tension and reduce coordination and even performance. Breathing is the bases of pilates and yet can be the hardest to master. Using imagery (covered later in this section) can be a very effective tool to improve breath control.
2. The Room that the pilates class is taught in can help in achieving relaxation. Insuring the room is clean and warm, especially if there are new people starting pilates for the first time as it gives a good impression and the first few sessions might mean that the participants may not be as actives as advanced participants. Getting other aspects of the surroundings right can really impact on stress such as colour, greens are said to be healing and relaxing. If you cannot paint the walls try using a green light. While on lighting remember that the class will be spending the majority of their time on their backs looking up at the ceiling. Avoiding harsh lights could be something to consider. 3. You as the instructor are more than the person giving the list of exercises. You are the mentor, the leader, you may even end up as a proxy psychotherapist. Therefore you need to be engaging, encouraging, and empathetic. Knowing when to refer someone for counseling could help someone struggling with mental health issues. Often there is a camaraderie that builds between the participants of a pilates class. Having a coffee morning or other social activity every so often could allow stressed individuals to build their social support structures or develop other coping mechanisms.
Figure 2: crocodile breathing. Where ‘a’ is keeping spine to the floor, and ‘b’ is breathing with rib out to the side.
First visualize pulling the diaphragm down and filling the lower third of the lungs. Then imagine filling the middle portion of the lungs by expanding the chest. Finally, fill the upper levels of the lungs by raising the chest and shoulders. Inhaling for a count of four and slowly exhaling for a count of eight can be effective at slowing breathing and deepening relaxation. Spending more time on proper breathing may lead to a better relaxation and even better performance of each pilates exercise. A good alternative for the person who cannot master the proper breathing technique is using the yoga pose crocodile breathing. Getting the client to lie prone and getting them to breathe by expanding the ribs out to the side while keeping their spine pulled down to the floor. National Fitness News e-Zine 18
Imagery Imagery is already used by pilates instructors to facilitate more efficient movements of a pilates exercises, such as “peel your hips off of the mat.” It can also be used to create a peaceful environment in a technique known as imagery relaxation. Imagery relaxation scrips typically start with something like “You are in a secluded meadow next to a babbling brook . . .” You can come up with you own imagery or there are thousands of imagery relaxation scripts online, a few good ones can be found on the Dartmouth College web site.
Improving the whole you While there is not much research on the effects of pilates on body composition, there appears to be some positive effects on percent of body fat and body mass (Aladro-Gonzalvo et al., 2012). This may improve self-confidence and improved body image in pilates participants and therefore may lead to a positive mental attitude cycle. Self-Confidence has been believed to play a large role in sports performance since the 1980’s.Educating the pilates participants of the benefits of improved self-confidante may help them perform better in pilates class and may have a positive effect in the rest of their lives. Confidence leads to positive emotions – if you are confident you feel calm and relaxed under pressure allowing you to perform more complex pilates variations. Confidence encourages concentration – when you are confident your mind is free to focus on the task at hand allowing you to perform better, thus making you more skillful and efficient. Confidence allows higher goals to be set – confident individuals often set and reach higher goal, thus leading to greater results. Confidence increases effort – if you can attain higher levels of effort then greater improvements will occur.
Confidence improves performance – there is a strong relationship between confidence and performance. The more confident you are the greater the performance. To a point, don’t get over confident though. Confidence can lead to physiological momentum – why do things seem to go well for great sporting people? Is it luck or is it that they don’t panic and believe that they have the skill to achieve the performance that is needed. The use of imagery and concentration can allow improved cognitive function the positive effects of pilates and exercise can be seen even in an aging population (Pennington and Hanna, 2013), Which may help improve the effects depression and reduce the on-set of dementia (O’Regan et al., 2011).
Final Thoughts Pilates can be beneficial both physiologically and psychologically. Apart from the obvious “toning up and getting fit” people participate in pilates classes for various reasons, such as: the enjoyment of doing something different, the social aspect, the relaxed friendly atmosphere, the challenge of getting the mind to conquer the body. In a time of ever expanding fitness trends and even more ‘cowboy’ fitness instructors on the market, offering an exercise programme in no longer enough to stand out from the crowd. A well skilled and knowledgeable fitness professional needs to offer a philosophy and demonstrate a deep understanding of what that philosophy is about.
References available upon request Biography Richie has been working in the fitness industry since 2008. He completed the NCEF Personal Trainer, Pilates & Corrective Exercise and the Diploma in Exercise & Health Fitness (DEHF). He has also completed a Sports Massage course, which led him to under-take a B.Sc. in Sports Rehabilitation and Athletic Therapy. Richie has a strong interest in coaching triathlon, and all its disciplines. National Fitness News e-Zine 19
Case Study Smiling nervously, the anxious young woman with a pleasant demeanour perched on the seat in front of me. It was Catherine's* first time to attend counselling and she was understandably a bit apprehensive. As she began to talk, she relaxed and her story unfolded. Age 29, she had a fulfilling job and plenty of friends, but had split up with her long-term partner four months previously. It was her decision to separate, so she wasn't prepared for her subsequent “slide into a decline” as she described it. “I thought I would get a whole new lease of life – my feelings for Paul had been dying away for a while and I felt ready to make the break. But I didn't realise how much I had come to depend on him, even though we weren't living together,
for small things – he had been my “go to” person for anything I needed and now I feel like there was a big void in my life – I wasn't expecting that.” Initially she had enjoyed her new singledom, freed from a relationship that had become stale and uninspiring. But as time went on, she found herself staying in more, comfort eating at night-time, avoiding social situations and basically just feeling depressed. “I seem to have lost my enthusiasm for everything – my pilates and yoga classes, going out at the weekend, even work seems boring. I've put on almost a stone in four months – I used to be really good at keeping fit and healthy. I just can't understand how I've let it all slide.”
Understanding Loss Catherine's experience, though confusing and distressing for her, is not an unusual one. The ending of a relationship, even a dissatisfying one, can be akin to a bereavement. The companionship, regular contact and familiarity provided by a relationship can be so woven into our lives that it becomes invisible and often taken for granted. Losing this can provoke a feeling of loss or emptiness that gradually erodes our sense of well-being, confidence and self-esteem. Catherine's response to the breakup was to retreat into herself, allowing her social contacts to fall away and comforting herself with food and sometimes alcohol at night. She began to rely on take-aways instead
National Fitness News e-Zine 20
of the healthy cooked meals she used to enjoy preparing. She stayed up late watching TV instead of going out to her exercise classes. Though she felt lonely, she couldn't drum up the energy to break out of the destructive pattern that she had fallen into. She became harshly self-critical, berating herself for her unhelpful and regressive behaviour. When I suggested that what she was experiencing could be compared to a type of bereavement, Catherine began to cry softly. “That's really weird – my father died 10 years ago. I thought I was over it, but I have been thinking about him a lot in the last few months. I'm missing him again - the split has brought it all back up, for some reason. And after he died, my mother went into herself as well – it's only in the last few years that she's sort of back to normal”. By withdrawing into isolation, Catherine was unconsciously trying to avoid the pain of moving forward without Paul in her life, even at the price of loneliness and lassitude. She was also falling into repeating a family pattern in relation to loss, unwittingly replicating her mother's response to her own bereavement.
Knowing What Affects Our Mood I explained to Catherine why, when we become anxious and depressed, we often stop doing the very things that keep us well. Healthy food, adequate exercise and regular, consistent sleep are the foundation of physical and mental health. Together, these three elements underpin the optimal functioning of the nervous system, which is the hardware that we use to run the software of our emotional life. Though the brain accounts for only 2 per cent of the weight of the body, it uses up 20 per cent of the energy that is derived from the food we eat – far more than any other organ. This is why consuming natural, unprocessed, nutrient-dense food is essential for maintaining brain and nervous system health. But we also need appropriate exercise to release feel-good hormones like endorphins and oxytocin that have proven benefits in terms of mood, energy and self-esteem. Regular exercise also enhances sleep, which is fundamental to feeling buoyant, optimistic and energetic. As Catherine took all this on board, she could see how her negative spiral had developed. Falling away from her well-established habits of cooking, exercise classes and early nights during the week had depleted her energy and lowered her mood. Inactivity and seclusion had replaced the active and sociable life she had previously enjoyed. Her self-esteem had dropped as she saw less of her friends and watched her weight slowly creep up.
Beginning Recovery The first challenge I gave Catherine was to ease off the self-criticism that was holding her back from even contemplating positive change. To help restore her emotional balance, she agreed to begin a daily practice of morning meditation, starting with just five minutes a day. She also embraced the concept of self-compassion, meaning the development of a non-judgemental and forgiving attitude to oneself, as a salve for the harsh voice of condemnation in her head.
As she adopted this more benign attitude towards herself, Catherine’s mood began to lift. By our third weekly session, she had started going out for a walk in the evenings instead of taking straight to the couch. The sunlight and fresh air helped lift her spirits and even with this small change, she already felt more in control of her situation. She confided in a couple of close friends about how low she had been feeling and was greatly relieved by their kindness and understanding. She also opened up to her mother, who responded with empathy and concern. Coming out of her isolation and connecting with others was an important step in rebuilding her inner strength and self-belief. Slowly, Catherine began to experience the power of mindfulness in her daily life. “I was living on auto-pilot, using food and TV to switch off and not feel anything. But that turned out to be worse than the feelings I was trying to escape! Now I try to tune in and be aware of what I'm feeling and not give myself a hard time about it, no matter what it is.” This awareness allowed Catherine to live more consciously and fully in the present moment, lifting her previous dullness, apathy and cynicism. Before long she found she no longer craved the unhealthy, addictive fast food that had become the mainstay of her diet. She resumed her evening cooking and quickly experienced an increase in her energy levels. She returned to her gym classes, going back to beginners level in order to gradually re-establish her fitness level.
Moving Forward As Catherine implemented these positive changes in her daily life, we continued to work through her emotional issues in counselling. Six weeks on, she could see real progress. Her mood and social life had improved and she was losing the extra weight. “It's like I forgot everything I knew about keeping well – like I slid down inside a bottle and couldn't get back out. Now when I meditate in the morning, I feel like I am connecting in with myself in a deep way, it sustains me for the day and I don't get so stressed. I am aware of how I use my mind and know how to guard against negativity. I can still feel sad and lonely sometimes but I don't let it overwhelm me. I keep all the healthy routines going every day and I'm not afraid to ask for help when I need it.” Though still in the process of overcoming her sense of loss, Catherine now had learned practical skills to manage her physical and emotional health, maintain her well-being and face life's challenges with renewed confidence. Maeve Halpin is a Registered Couselling Psychologsist based in Ranelagh, Dublin 6. Her recent compilation, How to be Happy and Healhty – the Seven Natural Elements of Mental Health, is published by Ashfield Press. © Maeve Halpin August 2015 *Names and personal details have been changed to preserve anonymity. National Fitness News e-Zine 21
Feature
Good nutrition is important for our mental and physical health. This article will outline how nutrition can contribute to your mental well being.
Eat regular meals Unlike other organs, your brain cannot use fat or protein as fuel – it can only use glucose. Therefore, a steady supply of low glyceamic index carbohydrates (that are broken down in the body to produce blood glucose) throughout the day is essential. Aim to eat 3 meals a day with snacks in between to keep your energy levels up for the day.
Choose more wholegrains, fruit and vegetable foods Wholegrain carbohydrates (brown bread, oats, brown rice and brown pasta), peas, beans, lentils, nuts, seeds, fruits and vegetables are rich in a range of vitamins and minerals that your body needs in order to function well. They are digested slowly, helping to control the rate of glucose supply to your brain and body, and help avoid sugar crashes which can contribute to your mental well being. These foods are also rich in B vitamins, (including folate) and zinc, which evidence suggests are important in managing depression. Try to eat at least five different fruits and vegetables daily to get all the vitamins and minerals you need. A good way to achieve this is to have half you dinner or lunch plate full o vegetables, and go for fruit and nuts as snacks.
Get the right balance of fats Our brains are made of around 40% fat, and our cells need fats to maintain their structures, therefore an adequate supply of unsaturated fat is needed to maintain health. Try to use rapeseed oil to cook with. Add nuts and seeds, and use olive or nut oil dressings on salads. As well as increasing unsaturated fats, try to try to decrease trans fats as these seem to be harmful to brain
structure and function (as well as heart health). Trans fats are found in processed and packaged foods such as burgers, sausages, processed meats, ready meals, pre-packed cakes and biscuits. Instead try to use fresh foods and ingredients whenever you can.
Include some protein at every meal Tryptophan is one of the building blocks of protein, and has been shown to play a role in depression as it helps make serotonin. Studies have shown that adding pure tryptophan to the diet of people with depression can improve their mood. You can’t buy tryptophan supplements but you can make sure that your diet contains it by ensuring you eat enough protein. Protein also contains essential nutrients and eating it little and often helps to keep us feeling full, which in turn, can prevent overeating. Fresh meat, fish, poultry (especially turkey), shellfish, eggs, milk, low fat cheese, nuts, seeds, lentils and beans are the best sources of protein. Fill around one-third of your plate with a protein food.
Include oily fish in your diet Some researchers think that omega 3 oils - found in oily fish - may help to reduce depression rates, and these are important in maintaining a varied healthy diet. Try to include two to four portions of oily fish per week (just two if you are pregnant or breastfeeding or likely to become pregnant in the future). Oily fish are salmon, mackerel, herring, sardines, pilchards and trout. If you don’t like fish you may decide to take an omega 3 supplement. If so, choose a fish body oil (these do not contain vitamin A) rather than fish liver oils. Too much vitamin A is stored in the liver and can build up to toxic levels and it can interfere with calcium metabolism. Also make sure it has a high proportion of the active ingredients - eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Take up to a total of 1g/day of these essential fatty acids. National Fitness News e-Zine 22
Typical Day
• Make sure you start the day with breakfast, for example a wholegrain cereal such as porridge with milk and fruit, multigrain toast with a poached egg, or fruit and yoghurt and fresh fruit juice or smoothie to drink.
• Include some starchy food (such as boiled potatoes, brown rice, brown pasta, and granary or multigrain breads) at lunch and dinner and include a protein source. Try to make half of your plate vegetables. If you are short of time, then go for a wholegrain sandwich or jacket potato (filled with fish, cottage cheese, beans and salad).
• Between meals include snacks such as fruit,
Should I take nutritional supplements? If you have not been eating well recently, or rely on ready meals and packaged foods regularly, you may be lacking certain vitamins and minerals. If you smoke or drink too much alcohol you may also need extra nutrients. If so, you may want to take a one-a-day complete multivitamin and mineral
Nutrition
If you are vegetarian, sources of high quality omega 3 are limited. Plant sources do not convert through to DHA and EPA very well. You could buy an algae-based supplement, but these are expensive. Alternatively try omega 3 fortified foods such as eggs and milk.
supplement. These contain a full range of all the essential nutrients. Choose one that contains 100% of recommended daily intakes. Very high dose supplements (more than 100%) are not more effective than these and just cost extra money. They may even cause an increased risk of ill health. Vitamin A and E supplements in particular are not recommended for smokers. Recent research has also shown that folate (one of the B vitamins) supplements may increase the effectiveness of antidepressant medication. If you are thinking about taking any additional nutrient supplements ask your doctor for advice. You should still aim to eat a healthy balanced diet as supplements can’t give you all of the goodness you can get from food.
vegetables, nuts, yoghurts, and oatcakes, crackers with low fat cheese, meat or fish.
I am gaining/losing too much weight. What should I do?
Drink enough fluid
First ask your doctor to review any medicines that you are taking. Some are better than others at boosting appetite and a change may help you. If you are losing a lot of weight and are worried, ask to see a dietitian. If you are putting on weight it may make you feel more depressed. If you want to lose weight, try to exercise more. Also, limit foods that are high in calories, such as pies, chips, puddings, cakes, crisps, chocolate, sugary drinks and alcohol.
Evidence shows that even slight dehydration may affect your mood. Aim for 6-8 glasses (about 1.5 - 2 litres) fluid per day. Caffeine may affect your mood and may lead to withdrawal headaches and to low or irritable mood when the effects wear off. Drinks such as coffee, cola, energy drinks, tea and chocolate all contain caffeine. Avoid all energy drinks, and try to limit intake to three cups of coffee, or five cups of tea a day. Alcohol also has a dehydrating effect. Drinking too much alcohol can also lead to B vitamin deficiencies, and can make you more depressed or anxious. Try to limit intake to no more than two to three drinks on no more than four days per week.
Summary Eat regularly throughout the day, including low wholegrain carbohydrates, protein and vegetables or salad at each meal to make sure your brain has a steady supply of energy.Choose wholegrains, pulses, fresh foods, and fruit and vegetables; minimise processed/packaged foods to make sure you get enough micronutrients to help your brain to function properly. Ensure that you have adequate unsaturated fat intake to maintain the cell structure of your brain and limit saturated fat intake. Include oily fish (omega 3 fatty acids) in your diet. Drink plenty of fluid (6 - 8 glasses non-caffeinated drinks) per day as even slight dehydration can affect your mood. Information adapted from the BDA diet and depression fact sheet. Edited by Brendan Harold, senior dietitian and secretary of the Irish Nutrition and Dietetic Institute disabilities and mental heath interest group. Brendan Harold holds an honors degree in biochemistry from University Collage Cork and a postgraduate diploma in nutrition and dietetics from Glasgow Caledonian University. His clinical experience includes working as a dietitian in acute and community mental health, rehabilitation, neurodisabilties and intellectual disabilities. Brendan was nominated for an Astella Healthcare Award in 2013 for his work on improving the satisfaction and choice of hospital food in Peamount Healthcare where he currently works, and has authored a chapter in the INDI nutrition support guidelines on nutritional requirements in adults with and intellectual and neuro-developmental disability. He is also the secretary and treasurer of the disabilities and mental health interest group of the INDI.
National Fitness News e-Zine 23
On July 20th our Special Olympics journey started off from Dublin Airport. In team Ireland we had a party of one hundred and forty, which consisted of eighty-eight athletes spanning thirteen sports, with fortysix coaches and six management. The atmosphere was electric in the airport with all of the national media present and all of the cameras intensified the hype for the athletes. They were so excited, what an honour to represent your country was been echoed around the terminal. When we landed in Los Angeles Airport (LAX) we were taken to our host town Downey where the athletes were able to train and get acclimatised to the heat. They adapted very quickly and things were looking good for game time.
The Opening Ceremony After three days we moved to the games centre and now we were
absorbed into the environment with 165 countries, 6500 athletes, 2000 coaches, and 30,000 volunteers involved in the games. The opening ceremony took place in the historic LA Memorial Coliseum, which was the site of the 1932 & 1984 Olympic Games, in fact these games were the biggest sporting event in LA since the 84’ Olympics. All the delegations are paraded in to the stadium in alphabetical order and we were privileged to have John Tracy who
Report
Report
Feature
It had been four years since I was lucky enough to be in Athens at the World Special Olympics and this summer I was again afforded the opportunity to go as the Head of Delegation for Sport.
won his silver medal in the same stadium in 1984, so the energy from Team Ireland was fantastic.
achieve incredible feats within their sport, to say that I was in my element would be an understatement.
Sports Faciliites
In the late evening we would have a coaches meeting where we recapped on the days events. It was fantastic to hear reports of more records being broken and lots of personal bests. I would then relay this information to the media department who would ensure everyone at home knew what was happening - the time difference worked in our favour here.
We were staying in student accommodation and team Ireland was split into two camps, with the majority in the University of Southern California and the remainder in UCLA. The Sports facilities for all of
Medals and Personal Bests This was the most successful team Special Olympics Ireland has ever had at a games. We left LA to the sound of “Clink clink” of medals. When we arrived home to Dublin Airport there over five hundred waiting to greet us. As the athletes arrived out, there was a rapturous roar from the crowd. In total team Ireland won eighty-two medals, and the sports was incredible. As one of the badminton athletes commented “Wow it’s like playing table tennis in Croke Park”.
My Role - Head of Delegation The previous twelve months of training and team bonding that team Ireland had really showed from the start. The team spirit and camaraderie among the athletes and management was incredible. My role in the lead up to the games was to ensure that all of the athletes were training and given the opportunity to excel within their sport. When we reached LA, I was to ensure that all the coaches were satisfied with all the technical aspects of their sports and to ensure that any problems arose I was available for them. My most rewarding role was to ensure that I was there to see the athletes compete and achieve their awards. This was a challenge when you have thirteen venues and eighty- eight athletes expecting you to be there to encourage them. Each day started at 05:30 with some sports leaving for breakfast to head out to their venues. My day was travelling from sport to sport seeing the team Ireland athletes
had over forty personal bests. What a privilege to be involved with a superb bunch of athletes and coaches for two weeks this summer. There is a lot to be taken from the Special Olympics oath. “Let me win, but if
I cannot win let me be brave in my attempt”. Noreen O’Connell is the Women’s Sports Development Manager at the University of Limerick. She is a part-time Tutor on NCEF Programmes of Study. Noreen is the voluntary Head of Sport for Team Ireland Special Olympics World Games and is the Voluntary Affairs Committee Chairperson for Basketball Ireland’s International Programmes. National Fitness News e-Zine 24
The following handout can be given to clients who are pressed for time and wish to complete a weekly arm workout - targeting and isolating one of the large muscles of the upper arm – the triceps. Keeping the triceps muscles strong is important for for everyday activities like pushing & reaching. The muscle is worked by extending the elbow against resistance e.g.
1A
2A
straightening your arm with a weight in your hand. Equipment: Mat and Dumbbells Workout: Repeat this circuit two to three times to fully challenge the tricpes. Repetitions: 10-15
1B
2B
1. Push-up (Narrow) - Assume the press-up position by placing your hands beneath the shoulders & keeping the elbow tucked close. - Exercise can be performed on your toes or knees. - Back neutral, core engaged, inhale & lower your chest to the floor, keeping a straight line from head to heels. - Exhale, return to start under control. 2. Triceps Overhead Extension - Lie on your back, knees bent, feet on the floor, imprint your spine, extend your arms upward & dumbbell in each hand. - Inhale & lower the weight in the left hand hand toward your right ear by bending at the elbow & keep shoulder still. Exhale, return the weight to start position & repeat with the right arm. - It’s important to keep the core engaged to keep the body stabilised when alternating the arms overhead. 3. Triceps Kickback - Stand feet shoulder width apart. Hinge at the hips and lean the torso forward while maintaining a neutral spine and engaging the core muscles. - Inhale and lift the elbows by extending the shoulders. Squeeze the shoulder blades toward each other. - Exhale and return to start position. - With each repetition straighten and bend the elbows to work the triceps.
3A
4A
3B
4B
5A
5B
5C
5D
4. Tricep Dips - Position your hands shoulder-width apart on a secured bench. Slide your bum off the front of the bench with your legs extended out in front of you. - Engage your core and straighten your arms, keeping a little bend in your elbows to keep tension on your triceps and off your elbow joints. - Inhale & slowly bend your elbows to lower your body toward the floor until your elbows are at about a 90-degree angle. Be sure to keep your back close to the bench. - Once you reach the bottom of the movement, exhale & press down into the bench to straighten your elbows, returning to the starting position. - Keep your shoulders down as you lower and raise your body. You can bend your legs to modify this exercise. 5. Plank - Marching Arms - Assume the plank position on the hands and toes. - Modify the exercise by performing it on your knees. - Engage your core and maintain straight line from the head to the heels. A good tip is also to keep your glutes engaged. - Place your left elbow down on to the mat and then your right. - Push back up onto the right hand and then on to the left. This places you back in a hands and toes plank. - Return to the elbows by first placing the left elbow down and then the right. “March” with the arms like this for five cycles and then repeat starting with the right arm for five cycles. - It is important to keep your hips still and avoid from rocking side to side - a strong core and engaging your glutes will help. - Due to the up and down motion your bum may look like its ‘popped’ but again keep your core & glute muscles engaged throughout.
National Fitness News e-Zine 25
Profile Gráinne Murphy is an Irish swimmer representing Ireland at international level. An accomplished junior athlete, she won three gold medals and one bronze at the 2009 European Junior Swimming Championships and was awarded Texaco Young Sportstar Award 2009.
2. You then went on to complete the Year 2 Higher Certificate in Exercise & Health Fitness (HCEHF) and chose Personal Training in Semester 1 and two eLearning courses, Facility Operations and Fit for Life in Semester 2. Did you enjoy the Personal Training course?
Grainne has also been successful at senior level, winning a silver medal in the 1,500 metres Freestyle at the 2010 European Aquatics Championships, ahead of Erika Villaécija Garcíaand behind 09 World Championship Silver Medallist, Lotte Friis. She is also the current holder of the Irish record for that event.
I really enjoyed the Personal Training course. Being an athlete it was great to get a better understanding of the specifics of one to one training. I really enjoyed working with a client for the project and seeing the progression each week. It made study really interesting rather than a
Grainne then competed in the 2010 European Short Course Swimming Championships in Eindhoven. She took bronze in 400 m freestyle and also claimed bronze in the 800 m freestyle. She was shortlisted for RTÉ Sports Person of the Year in 2010.
3. Your career as an international swimmer took you to France, which meant having to complete the remainder of Year 2 HCEHF abroad. You undertook two NCEF e-Learning courses Facility Operations and Fit for Life. How did you find studying online from another country?
Gráinne qualified for the 2012 Summer Olympics in London. However, on 31 July 2012, after swimming in the heats of the 400m freestyle, however she had to withdraw from the rest of the competition due to illness. Prior to London 2012 she was based at the High Performance centre at the University of Limerick and enrolled on the NCEF – Certificate in Exercise & Health Fitness (CEHF). She has recently moved to France to train full-time and has just returned from competing at the World University Games in Korea.
1. You completed the Certificate in Exercise & Health Fitness (CEHF) in 2004. What made you decide to choose to train as a fitness instructor? I always enjoyed playing sports and when I started studying Business Studies, I quickly found out that the course wasn’t for me, so I looked for course that I knew would involve fitness and sport. The CEHF ticked all the boxes.
Moving to France was a quick decision. I’m very grateful to be able to study the second half of my year online. It was a really good distraction to have away from the pool.
4. How do you find balancing training and study? In school, I always struggled studying and training as the days were long. In college it’s great, as there are some days I’ve only one session so in the evening it’s great to switch off and learn about something still related to sport/fitness but not swimming. 5. What one or two things do you currently do in your training that you consider are keys to your success? I think the main thing for me is staying healthy and being disciplined in my lifestyle. National Fitness News e-Zine 26
6. How do you set your goals?
9. How would you like to see your involvement in the fitness industry five years from now?
At the start of each year I set goals. I set my long term goals and then I break it down into smaller goals, which helps me to achieve my long term goals.
I’d like to be more involved in all aspects of the industry and presently I would like to gain as much as experience as I can.
7. What motivates you to stay studying and training?
10. Would you recommend NCEF courses to a friend?
I really enjoy my training - swimming is my passion so that motivates me. The NCEF courses compliment my sport and being an athlete.
Yes definitely. I think it’s a great way to meet like minded people and I’ve made great friends on the courses. The NCEF provide an excellent flexible learning pathway.
8. What would be your ultimate achievement in your career?
The NCEF would like to thank Grainne for
I would like to be able to give back to others in sport and help others to lead a healthy and active lifestyle.
taking the time to answer our questions. We wish her the very best of luck in her swimming career and her future work as a Fitness Professional.
National Fitness News e-Zine 27
Profile Bríd is an NCEF qualified group Fitness Instructor/Personal Trainer. The fitness industry was a path she stumbled across after falling in love with exercise, following a stressful time in her life. She married young (20) and after having her two daughters,s he gave up all forms of exercise. It wasn't until five years ago when she started to exercise again, that she realised how much she loved and missed it. After months of exercising, feeling better and more content, she decided to return to college and study about something that she loved. 1. You completed the Certificate in Exercise & Health Fitness (CEHF) at the University of Limerick (UL). How did this experience benefit you in your career path? I completed the CEHF course in UL over weekends in 2011/2012. At the time, I had no intention of ever teaching classes but I had wanted to do this course to enhance my knowledge. I developed a keen interest in fitness & wellbeing & this course caught my eye. From day 1, I was surrounded with 25 like-minded people, most of whom were mature students. There was an instant bond between the group and I have kept in contact with many of them who are successful instructors today. When I finished the course and received my results, I decided to set up my own bootcamp in the local sports field which would involve getting my two daughters fit & hopefully getting more involved in the community., Quickly I grew to love teaching. I loved the buzz of happy customers & positive energy & "Brid's Bootcamp" was born. 2. You have recently completed the Year 2: Personal Training course. How did you decide which course to choose and did you enjoy the experience?
4. What is your your main responsibilities running Brid’s Bootcamp? My responsibility is to ensure that class is taught in a fun and safe environment, while at the same time ensuring clients get the best from their workout & want to come back. 5. How has the knowledge you gained on the NCEF courses attributed to the success of your business? There’s nothing like experience - you can do all the courses in the world, but unless you put them into practice, that is the real learning. NCEF courses have allowed me grow my knowledge and have access to a great group of people. 6. How do you stay motivated in your own fitness and in motivating others? Being involved in teaching and fitness has allowed me feel alive. I feel you must practice what you preach. Once you see exercise and clean eating as a way of life - you will fill your mind with positive thoughts and your life will change. We have one chance at life and I intend to make it the best life possible in a healthy and enjoyable way.
After the CEHF, I completed the "Active Ageing Specialist” module. This was something that interested me a lot, as my Dad at the time had some mobility issues and was only too happy to be my "victim". This course allowed me to think outside the box and be confident that there you can adapt all exercises to suit all age groups and abilities. In 2015, I completed the Personal Training module - again I felt this course benefited me greatly in dealing with clients on a one to one basis. 3. How have you used the knowledge you have gained from these courses in your working life? I find each course gives you more knowledge and confidence. I work full- time in the Financial Services industry & I run Brids Bootcamp classes twice a week in. I believe knowledge is power and in this line of work you must be continuously open to learning and developing. If you are willing to learn, nothing can stop you. National Fitness News e-Zine 28
7. A fitness professional needs to be creative and collaborate with other healthcare professionals – how do you implement these attributes? I believe you must be creative and constantly changing or evaluating how you do things. It is important to get to know other healthcare professionals and not be be afraid to refer people on. At the end of the day you must have the interest of your customer at heart. Once people know and trust you, you can only benefit from this method. 8. How would you see your involvement in the fitness industry five years from now? In 5 years’ time I would still hope to be teaching classes - I would like to have a nutrition courses completed as I feel strongly that both diet and exercise compliment each other. I want to continue to make people happy and help them achieve their goals.
9. What advice do you have for Exercise & Health Fitness Professionals wishing to enrol on the UL/NCEF Flexible Learning pathway? For anyone that's thinking about enrolling in the UL/NCEF Flexible Learning Pathway - I would encourage you to do it. Choose courses that will benefit you and your business. NCEF Office is there to help and guide you. I am so glad that I choose NCEF back in 2011, it has changed my outlook on life for the better. I have made the best of friends and am lucky to meet great people twice a week doing something I Love.
The NCEF would like to thank Brid for taking the time to answer our questions. We wish her the very best of luck in her career as a Fitness Professional.
National Fitness News e-Zine 29
Year 2: Personal Training
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 6/7on the European Qualifications Framework (EQF). Aim: This specialist course 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 course will take place 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 The final examination is a written paper.
Venue Contact Day : University of Limerick Contact Dates 2016: ● Sat 6th Feb & 7th Feb 2016 ● Fri 22nd January 2016 ● Sat 20th & Sun 21st Feb 2016 ● Sat 5th Mar & Sun 6th Mar 2016 ● Sat 19th & Sun 20th Mar 2016 Final Summatives: 2nd April Submission of Project & DVD: 9am Thurs 7th April '16
Full details on entry requirements, course content and fees are available by clicking here
National Fitness News e-Zine 30
Group Fitness
Introduction The amount of charity events involving fitness in Ireland has increased dramatically over time. There are so many worthy causes that require fundraising and we as Fitness Professionals are fortunate to have an excellent platform in which we can fundraise through. Participation in an event gives a sense of achievement, and focus is enhanced if a person is training with a purpose or even just attending. They can really feel like they are there for the benefit of others, (or in some cases the memory of). From warm ups at events in both Ireland & the UK to becoming Chairperson for the Killaloe Pink Ribbon for Action Breast Cancer & The Irish Cancer Society, this is a topic close to my heart, so it’s a pleasure to share a few thoughts which I hope might help. During a downturn in any part of the world, social behaviour is bound to change. In the case of Ireland, more people took up outdoor exercise. Coincidental to the demise of the Celtic Tiger was the explosion of the Irish running scene. More people became runners, and then charity fundraising events made participation in events widely available. This became a new addiction. A number of communities began to organise 5k or 10k Walk/Runs, as a means of fundraising, naturally tapping into current trends, and easily gaining support. People will support a cause, especially if you give them something‌ Fitness fundraising gives them experiences‌
In photo L to R: Niamh Briggs, International Rugby Player, David Mahedy, Director of UL Sport, Carmell Demello, Group Fitness Manager, UL Sport
We could probably busy ourselves and support an event every weekend with the availability of multi distance walks, running races, cycles, triathlons, paint runs, colour runs, electrics runs and the list goes on. Distances vary, but the fun element and whole family involvement seems to be becoming greater, however the importance of the cause always remain the same.
National Fitness News e-Zine 31
In this article, I have compiled some useful tips that I learnt along the way from organising fundraising events. 1. Choose your cause It’s not necessary to have a personal connection to the cause for which you wish to fundraise for, but it can certainly help. 2. Hand-pick your organising team. Not a fan of the word ‘committee (more prefer Team) but, as your event planning gets underway, a strong ‘group’ is needed. Choose people who are ‘do-ers’, people who have energy and drive. It’s always beneficial to have people who are well connected and who will rise to the challenge and inspire others to do so. Try to get people who are excellent in their fields and have a passion and natural flair for what they do. Appoint roles and encourage staying within the parameters of each role. Communication is key. Egos should be left at the door. 3. Importance of your volunteers. Events can only run with volunteers. Value them, praise them and avoid any unnecessary pressure. They’re contribution is key to the success of your event. 4. Social Media Powers. It goes without saying that you need to use Social Media to maximise the potential of your event. Consistency is vital. You need to have someone who can come up with quirky ways to get the message out there. Try not to assume that everyone will see the postings, which is why you need to have a good social media schedule and campaign. The more publicity you can generate will help the event gather momentum and this also goes hand in hand with encouraging early fundraising. If you secure sponsorship, encourage the sponsors to come on board early, to further increase awareness of the event. 5. Use your (Fitness) connections. Cliché, it may be, but if you are fundraising for a worthy cause - use your connections. First and foremost, your fitness friends have energy, stamina and an interest in fitness events and that’s just what’s needed when running an event. When looking for a new ambassador for the Killaloe Pink Ribbon Walk in aid of Action Breast Cancer (Yearly fundraising walk that takes place in Killaloe, Co.Clare), I was fortunate that Niamh Briggs, who had just been made Captain of the Irish Ladies
Rugby team trained at UL Sport Arena. I approached her one day and asked if she would come on board. She was delighted to be involved in raising awareness and funds for Action Breast Cancer. I was also fortunate that my own boss, Dave Mahedy, Director of Sport at UL Sport Arena supported the Pink Ribbon Event. His support meant we had more males running than any other year. Two fantastic role models and all I had to do was ask!! See next point. 6. Don’t’ be afraid to ask. This is something I learned at a conference given by the American Cancer Society. Asking for something can be daunting, however, once you get over your nervousness you will be amazed at who wants to help and contribute. Remember help comes in so many ways. 7. Appoint a Good Logistics Manager. Delegation is vital and this goes hand in hand with trust and respect, so when it came to my choosing someone to head up the logistics of the Pink Ribbon 10k - given that we were anticipating 1,000 walkers & runners on an undulating landscape. I needed someone who was no stranger to being out in the field….. I had someone in mind, I planted the seed and then waited for the athlete to agree…….. Andree Walkin (Marketing Manager at UL Sport Arena & Head of Logistics for the Killaloe Pink Ribbon Walk 2015) is a very accomplished Irish Triathlete and is no stranger to events. This year she put all her experience into the responsibility for ensuring a smooth running of the technical part and logistical side of this fundraiser.
The Importance of Good Logistics Logistics, the dictionary definition is as follows “detailed organization and implementation of a complex operation” Not all events are complex and in most cases having a knowledgeable and supportive team around you can be key to any event success. Here are Andree’s top tips for successful event logistic management: L – Lists, make lists & keep adding, when a job is complete tick it off the list. O – Organisation is key, be organised, remember its’ never too early to start planning. G – Gain momentum, once you get going with a task don’t stop until its’ done. I – Invite others to share their knowledge and experience from previous events with you. S – Staff, make sure you look after your event staff and volunteers, without these people the event cannot run. T – Talk, talking through the whole event plan from start to finish with someone else can help greatly; they will most likely think of something you hadn’t. I – Invest in things that can make the event and the event staffs life a little easier, e.g. event equipment which can be used for future events. C – Check, check and check again, confirm and re-confirm everything and keep written copies of confirmations. S – Smile, no matter what is happening a smile will help the most difficult situation. National Fitness News e-Zine 32
As you can see from Andree’s tips there is a lot to consider in terms or logistics when planning an event. I asked others who have been involved in planning fitness events for fundraising for their feedback. Here’s what some of them had to say: Joanne Murphy Irish Cancer Society Community Fundraiser said: “I believe fitness and fundraising go hand in hand, with many people taking up the challenge to achieve personal fitness goals or participate in bucket list activities such as completing a mini marathon, a triathlon, a marathon or an IRONMAN. Not only do they take on the actual challenge of doing the event, but they do so for something other than themselves, raising funds for a cause that is close to their heart. The challenge is not only in participating in an event they might not have considered previously achievable but it's the added bonus of doing something that will be of benefit to others. The sense of achievement is magnified and the double benefit is that the participant is fitter & healthier than they started out and the charity is benefiting financially so they can continue their essential support and work in the community, it’s a win win situation for everyone”. Rebecca Lloyd has proven community fundraising experience for many causes and as an overview said “What I find the most amazing is that we are seeing people that may never have done much exercise before. They find themselves a cause, something they believe in and they start to train, they enter the walk/run and they just do it!. They achieve in many ways, for themselves, for their
cause, they create a synergy and an energy that can move mountains; you can feel it, its tangible, and amazing. You can see all this in their smiles their faces light up they know have been part of something extraordinary. So many people come up to me and say this is the first time I have done anything like this, why didn’t I start sooner?, then they sign up for the next one. In my mind it is now the organisers’ responsibility to try and engage as many people as possible, to keep events affordable, engaging and relevant. If this is done people will keep coming and coming and coming (simple)”.
Summary I believe that Ireland’s growth of Fundraising via fitness is something for the country to be incredibly proud of. Despite the downturn where people had less disposable income they have been out walking, running, cycling, swimming etc.. their way to supporting Irish Charities. If there is a small part of you that thinks you have something you could give to an event then don’t waste the fitness knowledge and energy you have, go and translate it into something meaningful… you won’t regret it. Carmell Demello is the Group Fitness Co-ordinator at University of Limerick Sport Arena. She is also Chairperson for the Killaloe Pink Ribbon Walk and a volunteer in the Irish Coast Guard - Search & Rescue Administration Office. Carmell is a published fitness writer and writes weekly for a local newspaper.
National Fitness News e-Zine 33
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 6/7on 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 3rd & Sun 4th Oct ● Fri 11th Sept ● Sat 17th & Sun 18th Oct ● Sat 7th & Sun 8th Nov ● Sat 21st & Sun 22nd Nov
Full details on entry requirements, course content and fees are available by clicking here
National Fitness News e-Zine 34
Fitness Professionals Ireland (FPI) – is the NCEF Graduate Directory which recognises the qualifications and expertise of fitness professionals in Ireland. FPI aims to provide the highest possible standard of services and benefits to all its members. Benefits of FPI Membership: Discounted Professional Insurance e-Zines circulated three times per year Access to Continuing Professional Development courses 200 CEC’s awarded to PEAI/NCEF Graduates Discounts on fitness equipment Electronic Membership Certificate
JOIN TODAY - VISIT THE OFFICIAL FPI WEBSITE www.ncef.ie
National Fitness News e-Zine 35
National Fitness News e-Zine 35