Get Active | Winter | 2023

GET THE GEAR!

Swimming

WalkingFootwear first. For roads/pavements, a pair of good, supportive runners should serve you well. For woods, trails and low-level cross-country terrain, a pair of waterproof hillwalking shoes/ boots will be a better option. If you progress to longer, heavierduty hill and mountain hikes then you should get a pair of really good reliable boots. In fact, most hill-walking groups insist on them. Proper soles for grip and comfort and waterproofing are essential qualities.

Moving on from the footwear, It’s vital to have a waterproof jacket and over-trousers with you. You can get very light ones that pack up small and fit easily into a rucksack and are relatively inexpensive. If you intend to walk a lot and spend a lot of time on the hills it’s worth investing in higher spec waterproofs, with added features such as pit zips for ventilation and a storm hood.

Wear layers. A synthetic or merino wool base-layer worn next to the skin, will help wick moisture away from your body when you sweat and will dry quickly. Over this you can wear a fleece and on really cold days you might need a second heavier fleece or a down jacket. For all layering, it is recommended to avoid cotton as it holds moisture and once you get wet, you stay wet. On your legs, denim is a big no-no. Sports and outdoor shops sell walking trousers made from quick drying fabrics. Lycra leggings or running leggings are also a good option to get started.

Hat, gloves and a neck-gaiter are essential for cold conditions, but should be with you year-round really – they’re small and light but could be just what you need if the weather changes or you’re out longer than you expect. A small backpack for longer hill walks is essential as you will need to bring an extra layer, a change of socks and the allimportant picnic. Either buy a backpack with a waterproof cover or pack your things in a plastic bag within your backpack to keep them dry on wet days. A backpack with a good back frame to facilitate air ventilation and better load carrying will probably make your wish list in time – maybe even one with a ‘water bladder’ for drinking water.

Walking poles are essential for stability on uneven terrain and beneficial to anyone with back, hip or knee problems.

If you plan on going walking/hiking in isolated areas or on rough terrain, please make sure to let someone know where you are going, when you’ll be back and be sure to have a fully-charged phone.

Cycling

Specialised swimming wetsuits are really worth it if you are going to be in for any length of time, apart from during the height of summer, perhaps. But they are also great protection from jellyfish. Swim wetsuits are specially designed to help you glide through the water, are lighter under the arms, and are very fragile so do use the cotton gloves if your suit comes with a pair. They take a bit of patience getting on and off, but they should feel like a second skin so it’s worth the hassle. Shops will advise on the best ones, based on your skill and objectives.

Swimming socks come in various thicknesses, and give extra warmth as well as protection from sharp stones and similarly swimming gloves are great when the water is getting a little colder.

When it comes to getting the right gear for whatever type of activity you choose, the advice is to buy the essential kit in the beginning, and as you progress, you can think about upgrading or adding to your ‘toolkit’.

Running

Properly fitting trainers, laced securely and with good support/soles to avoid injury are the obvious place to start when running. It’s worth getting these right because if your feet hurt, then you can’t/ won’t run. Of course, having the right footwear doesn’t just protect your feet. It also helps avoid stress/ impact injuries to ankles, knees, hips and your lower back, while also helping prevent injuries from slips and falls.

Following on from the trainers, breathable, snug socks are a must to help prevent blisters. Where applicable, you’ll need a sports bra for support. If you plan to run on roads or anywhere in the vicinity of traffic or other people, especially in darkening conditions, then high-visibility apparel, and a head and/or hand torch are essential.

Safety first.

Swimming caps come in various materials from silicon to something closer to a wetsuit and are an essential to keep your head warm. A great tip is to wear two light caps at once. You’ll get a tiny build-up of warm air between them, thus insulating your head nicely.

Goggles should clasp snugly to your face without having to be over-tightened, as the suction should do the work rather than the strap. Tip – a rub of saliva on the lens will stop them fogging up.

Regular cold-water swimming can cause ear-aches and complications. It can also throw you off balance when you come in to shore. Invest in reusable ear plugs – they have the added bonus of keeping your inner ears warm.

As a back-up in the early days or if you think you’re going to get tired, a snorkel isn’t a bad idea. It takes the stress out of getting your head out of the water to breathe. It’s better not to become overly reliant on a snorkel however. For safety and visibility, an inflatable high-vis float is essential for sea-swimming. It ties to your waist and floats behind you. You won’t notice it, but others will. They cost about €20 and are also a great buoyancy aid if you run out of steam. More expensive ones let you put car keys etc inside.

Finally, When back on dry land, a fleece-lined swimming cape or coat will keep you warm while also making it easier to get changed.

If you plan on going swimming – especially in open water – make sure to check the weather forecast and tides, check locally with regard to currents, and avoid swimming alone. As always, make sure to let someone know where you are going and when you expect to be back.

Safety is paramount on the roads, so a helmet and hi-visibility clothing are essential. Lights – front and rear – are also essential and best used in all conditions. It’s also important that your bike is in good condition, so get it serviced at least once a year if it’s getting regular use. After that, you can start looking at kit that makes the whole process more comfortable and efficient – cycling jersey, shorts, jacket (essential against wind and rain), cycling shoes, gloves, sunglasses and a good water bottle. These are the main items, but don’t forget a puncture repair kit (learn how to use it – there are plenty of instructional videos online), and maybe a bicycle computer or mobile phone app to monitor your miles and keep you motivated.

1. Road bike

Frames: Carbon fibre, aluminium or steel. Turned-down handlebars.

Tyres: 23-28mm (the width of the tyre as you look down from a cycling position).

Pros: Fast and great performance.

Cons: Can be uncomfortable at first.

2. Hybrid Bike

Frame: Steel and/or aluminium. Straight handlebars.

Tyres: 30-35mm. Somewhere between those on a road bike and a mountain bike.

Pros: Good for carrying loads (using carrier and pannier bags). Comfortable.

Cons: Heavy and poor mobility.

As you get into your running a bit more, start looking for a watch with GPS, heart-rate monitor and distance counter or even just a notebook to track progress. Again, there are some great tracking apps like Strava that can really help with your progress and keep things interesting.

3. Mountain bike

Frame: Carbon fibre, aluminium or steel.

Straight handlebars.

Tyres: Big, wide and hard-wearing.

Pros: Comfort – (big tyres, suspension)

Cons: Comparatively heavy and poor mobility.

Be your best self!

BY AISLING VAUGHAN

NOW that the Christmas and New Year madness is well and truly over, I’m sure a lot of us are wanting to get back to feeling human again by re-establishing a good routine. We’re looking for the hack that will relieve us from the bloat, to find room in those jeans that have suddenly become a bit snug! We’re giving ourselves the pep talk to get out for the walk whilst we surgically remove the last of the chocolates from our paws. When we’re feeling a bit worse for wear, it’s understandable that we want to feel better as soon as possible. It’s easy to commit to a diet and exercising like a mad person in a bid to get back on track, especially after an abundance of food and sitting around for a few days. But as a coach, I’m all too familiar with seeing how this surge of motivation in the New Year might be the very thing that sets you up for failure, especially in the long run. The ‘all or nothing’ approach, you might say. That’s why I’m sharing some of the things that I teach inside our programme, ‘Ayrie’. Hopefully it will set you up for success and will help you achieve long-term, sustainable results this year.

1. Drop the guilt

If you’ve enjoyed your food over Christmas or maybe went a bit OTT…thats ok! It means you’re a normal human being just like everyone else. If you can’t do it at Christmas, when can you do it? There’s no point in dwelling about what you ate between Christmas and New Year. Let’s switch our attention to what we could eat between New Year and next Christmas instead! So let’s drop the guilt – it’s just another thing that will drain our energy and headspace. No one is dead (apart from a few turkeys) so let’s focus our energy on getting back to winning ways.

2. Have the correct expectations

Expecting too much, too soon, in weight-loss and health efforts is one way of setting yourself up for failure. If you implement the quick fix, you’ll see the quick fail. Guaranteed. Instead of going balls-to-the-wall for the next six weeks and throwing in the towel when you want a social life again, focus on what you can achieve over six months instead. I get that we all want to see changes, but the time is going to pass anyway regardless. I’d recommend making improvements in a way that is sustainable and lifestyle-based as opposed to weight-loss efforts that are going to be short-lived and have you back to square one a few weeks later. Ask yourself: ‘can I see myself doing this for the rest of my life?’ If so, you’re onto a winner. If not, you may need to rethink your approach.

3. Be clear on your reason ‘why’

It’s essential to remind yourself of the REAL reasons you’re wanting to self improve. This intrinsic motivation will be the thing that will get you off the couch and out the door on a dark winter’s evening. Simply saying ‘I want to lose weight’ isn’t going to get you far motivation wise. I always get my clients to ask ‘why’ 4-5 times to uncover their true motivation. For example:

‘I want to lose 2 stone.’ Why?

‘Because I want to be more confident.’ Why?

‘Because I want to put myself out there and meet a life partner.’ Why?

‘Because I’d like to have children one day.’ BOOM.

All of a sudden, you’ve gone from ‘just wanting to lose weight’ to pursuing one of the most important values you have as a person (in this case, family) and changing your future for the better, forever. Try this for yourself and remind yourself of your reason why when the armchair and the fire suddenly seem very appealing.

4. Work on your mind

This is the piece that is always overlooked when it comes to getting results. Your mindset has a huge part to play in your success so don’t forget to pay attention to your self-talk and emotional wellbeing. Take emotional eating for example. If you lean to food for comfort when you’re stressed, overwhelmed, anxious, tired etc, then no amount of personal training or diet plans will work long term. You’re still left with the same issue. Another example of this is not addressing limiting beliefs. If you always tell yourself you never stick to anything, guess what? You’ll never stick to anything! If you believe you’ll never lose weight, you won’t. It’s called a self-fulfilling prophecy – when your actions align with the story you tell yourself. In Ayrie, we focus a lot on the person and their mindset because it is essential in moving forward. Don’t ignore it!

5. Celebrate your wins

This ties in with the above. Acknowledging your progress and wins, no matter how small, is an essential part of being in the right headspace. We are all too quick to put ourselves down and ruminate when we ‘fall off the wagon.’ Always focusing on your downfalls really is a crap way to be because ultimately, we end up feeling like failures and throw in

the towel. Imagine if we spoke to our kids or best friend the way we speak to ourselves? Their confidence would be ruined and they’d probably hate us.

Instead, I’d recommend ‘stacking your wins’ and reflecting on the things you did do that week – getting a walk or a workout in, making better food choices, getting to bed earlier etc. Focus on your wins, acknowledge your progress and see how your attitude changes. Be your own cheerleader. This stuff is supposed to improve your life, not make you feel like a failure.

Overall, the above advice is to help you be successful in your efforts over the next few months. Let this year be the last time you have to start over. Cut out the tips above and stick them on a mirror or in your diary where you’ll see them regularly. If you’ve any questions, feel free to bounce them off me via ashvaughan@ayrie.ie or @coach_ashyv on instagram. I’m always happy to chat. Ádh mór, best of luck!

Aisling Vaughan is an award-winning coach and speaker to women who want to improve their health, lifestyle and mindset. Her program ‘Ayrie’ (eye-ree) which means ‘to rise’ in Irish, uses a whole life, holistic approach to health and wellbeing and has worked for hundreds of women around the world. Applications for the programme are now open. See www.ayrie.ie for more details.

Movement at

WITH a busy lifestyle, often the thing that gets pushed to one side is movement and exercise, despite how good it can make us feel. Whether you work in an office, work from home or spend a lot of your time travelling, there are lots of ways that you can incorporate movement and exercise into your daily

movement. Again, you can perform the calf raises while sitting. You could also opt to sit on an exercise ball instead of an office chair. This will challenge your stability and force you to activate your core muscles which in turn will help to strengthen them.

Stretching and mobility

You’ll be surprised at how many times during your day that you can incorporate some extra steps into your routine. If you drive to work, you could park further away than usual and walk the extra distance. If you get a bus, get off one or a few stops early and walk the rest of the way. For your morning break, walk around the office or your house while your tea or coffee is brewing, or go take a short walk outside to get a coffee if that’s possible for you. Incorporate a walk at lunchtime, either before or after you eat, and bring a colleague or friend along with you for that extra bit of encouragement. If you are on calls or in meetings a lot, try and turn some of them into walking calls or meetings. The added movement and fresh air will also get those creative juices flowing. Another easy way of getting in some extra steps is by taking the stairs instead of the lift or escalator whenever you can.

If you spend a lot of your day in your car, add in a short walk before you take off in the morning. Try and stop every so often and get out and walk around. This will help with alertness while driving, will prevent you from stiffening up, and will be good for the body and mind. Short, brisk walks of five to ten minutes throughout your day will add up to a lot across the

There are lots of ways you can make your work space more movement-friendly. Using a standing desk for some of your work will allow you to walk on the spot or do calf raises where you repeatedly lift your heel off the floor and put it back down again. It will also help to keep your posture in check and might encourage you to walk around a little more during or in between calls and meetings as you are already in a standing

If you prefer to sit down while working, you can still add in

It’s very easy to add in some stretching and mobility exercises throughout your work day, no matter if you’re in the office, at home or doing a lot of travelling. If you are sitting, you can perform shoulder mobility work by clasping your hands together, outstretching your arms straight in front of your chest and spreading your shoul der blades apart. Then you can clasp them behind your back, outstretch them behind you and squeeze your shoulder blades together. Repeat these movements a few times each. If in a vehicle, you can perform variations of these while holding the steering wheel by keeping both arms straight and spreading your shoulder blades apart and then squeezing them together. Do these a few times to get lots of movement in your upper body.

For an upper body stretch, clasp your hands together overhead, outstretch your arms straight towards the sky with palms facing up and then rotate down to the left, hold and repeat on the right side. This can be performed standing or sitting.

Keep your neck muscles nice and loose by rotating your neck to the left as much as you can, rotating to the right as much as you can, returning to the centre and looking up towards the sky as much as you can and then tucking your chin to your chest and rotating it down as much as you can. Then do some gentle 360 degree rolls and repeat in both directions.

You can also add in some stretching while standing, such as a quad stretch whereby you bend your knee behind you, grasp your ankle and pull it towards your bum. You will feel the stretch in the front of your thigh. Hold that stretch before repeating on the other side.

Fidget

Fidgeting refers to small movements, generally made with the hands or feet. It’s often associated with not paying attention or being distracted. However, fidgeting has recently been linked to an increase in metabolism, increase in blood flow to the moving limbs, as well as a way of controlling blood sugar. What does this mean for you? It means the more you fidget and the more small movements you can make with your hands and feet throughout the day, the healthier you will be. Simply tapping your feet off the ground, fidgeting with your legs or tapping the desk or steering wheel will get you those benefits. Just try not to annoy any colleagues nearby!

So, next time you tell yourself that you are just too busy at work to get any exercise in, have a read of this list and pick a few things that you can add into your daily routine. The more active you can be throughout your day, the better you will feel and the more productive, creative, focused and healthier you will be.

the most common excuse I hear for not starting classes!). Flexibility is not a prerequisite to starting (although it will improve with practice) In fact, yoga is especially helpful for those who feel inflexible, so don’t let that stop you from starting–or at least trying it out. I greatly admire and support those who consider themselves in that bracket, take that leap of faith, and begin on their yogic path.

My yoga classes are held in the Marino Church in Bantry every Monday at 10 am & 6 pm and Tuesday at 10 am, 5.30 pm & 7 pm. These classes are an hour long and are spent finding a space of deep connection and nourishment for the body, mind and spirit.

If you wish to enquire about space in these classes contact me via email at bantryyoga@gmail.com or by phone on 086 7333102 www.bantryyoga.com

Swimming for your health and pleasure

BY CLIVE SEAWRIGHT OF THE WATER SCHOOL, KEALKILL

THE benefits of swimming are almost too numerous for words. Apart from the obvious pleasures of moving freely through water and enjoying the fun, swimming is also great exercise, a sport, a form of yoga and also a meditation. When you are in tune with your body and mind, you focus on your breathing and feel your body mov ing through the water. It is a fantastic way to clear your mind of stress and cares.

Cold water swimming and warm water swimming offer some of the same benefits but are quite different in other ways. Cold water is invigorating and dynamic, leav ing your skin glowing and feeling marvel lous for hours afterwards. Your swim time should be kept short, at least until you are accustomed to it. Always pay attention to the weather forecast and tides in open water and never, ever, swim alone.

Warm water won’t leave your skin glowing the same way, but you are able to spend longer periods swimming with out getting too cold. But whether cold or warm, the following points apply:

1. The water provides multi-directional resistance which allows all your muscles to work in harmony, im proving the condition and function of your whole body, not just one or two muscle groups.

2. The supporting effect of the water helps your veins return blood to your heart, (just like support stock ings) which improves your circula tion.

3. Water creates a shock-absorbing, cross-training environment that helps prevent strains and injuries, especially in problem areas like the back or knees.

4. The soothing qualities of water help to rehabilitate injuries, give you a feeling of well-being and relief from stress and anxiety.

What happens to the human body when immersed in water?

• Cardiac volume increases up to 30%.

• Heart rate slows, blood pressure, circulation, and ventricular function improve.

• Hydrostatic pressure on the chest wall exercises the lungs more.

• The faster you try to move through the water the more resistance you will experience, so you can easily control how hard you work.

• Water is very efficient at transfer ring heat, so cold water will you chill you very fast, but 30°C will keep you comfortable and stop you overheat ing.

• Immersion up to the base of the ribs takes about 60% of the load off your joints making movement easier.

Get the right fuel!

A food-first approach is always best when it comes to consuming the right vitamins and minerals for a healthy mind and body. Additional supplements should really only be used under advice from a trained professional

THERE are some key fundamental areas that you need to keep on top of to help you live a healthy life, such as sleep, exercise, stress management and social connections, and a healthy diet is another one of these.

Nutrition and what you put into your body (or not!) are incredibly important for day-to-day wellbeing, as well as helping you thrive in areas such as fitness and exercise. If you eat well, in theory you should get most if not all of the necessary vitamins and mineral you need, but sometimes it can be necessary to supplement your diet and this can be for an assortment of reasons including health issues, food intolerance or perhaps you’re indulging in a very specific type of training that requires a boost in some aspect of your ‘fuel’ intake.

A food-first approach is always the best option when looking to get the right balance of vitamins and minerals etc, and as such An Bord Bia – the Irish Food Board –provides these great pointers on how to get the most from your food:

The Power of Protein

Good diet and regular activity are important to maintain our muscles and so too is regular intake of protein, which is an essential part of recovery after intense exercise. Protein foods should be included at every meal of the day. These include meat, fish, eggs, milk, cheese, yogurt, soy, nuts, grains and seeds.

Importance of Iron

Low levels of iron can lead to tiredness and sluggishness, which is why it is so important when leading an active life. It is also key to recovery after intense exercise. Iron in meat and eggs is up to seven times more easily absorbed than iron from most other foods. Other sources of iron include chicken, fish, fortified cereals, spinach, lentils and beans, nuts, seeds and dark chocolate.

Vitamins and Minerals

B Group vitamins are of huge importance for healthy blood formation and energy release from food. Include foods such as meat, eggs, broccoli, brussels sprouts, leafy green veg, chickpeas and kidney beans to help ensure you are getting all the nutrients you need.

Healthy Immune System

Zinc is needed for a healthy immune system, wound healing and bone health, which are of huge importance in order to lead an active life. Red meat, fish, seafood, beans, nuts, whole grains and dairy produce are all good sources.

Active Ageing

As we become older, our muscles change and it becomes harder to build new muscle. This is why it’s important to maintain the muscle by using them each day and fueling them with high-protein foods such as meat, fish, eggs, milk, cheese, yogurt, soy, nuts, grains and seeds.

Low Salt

Many children and adults are eating too much salt. Poultry, fish pork and eggs as these are naturally low in salt.

Vitamin D is key

Most people in Ireland are not getting enough vitamin D. In most cases this is simply due to the climate we live in. This is why it is important to include foods such as eggs, cheese and oily fish in our diet. Calcium and vitamin D work together to help build strong bones so consuming calcium-rich foods can be beneficial.

For more see bordbia.ie

Beyond food

While a food-first approach is always the best starting point in terms of getting the right vitamins and minerals etc, there may be situations where supplements are helpful, and in some cases, necessary and prescribed by a doctor.

Pharmacies, health food shops and most big supermarkets carry large ranges of supplements, from ‘catch-all’ multivitamins to more specific products – e.g. cod liver oil, glycosamine etc which address more specific health issues.

If you are buying any of these supplements, it is highly recommended that you get professional advice from your pharmacist or doctor first. There is little advantage to taking more than the recommended amounts of vitamins and minerals, and in some extreme cases there can be disadvantages including liver damage, kidney stones etc.

If you are taking a supplement, stick to one that’s no more than the daily value (the amount of a vitamin or nutrient that a person should get for optimum health). Talk with your doctor about any supplements you’re taking, and this is particularly important for people with underlying health conditions or in the case of pregancy.

Studies have shown that multivitamins, vitamin D and Omega-3 supplements are the most commonly taken. Also popular is magnesium for recovery after training and it’s also believed to help with sleep.

The aforementioned fish oils and Omega-3s are good for heart and brain health as well as skin, hair, nails and joints.

Again, bear in mind that taking a multivitamin, along with other separate supplements, might mean there is overlap and perhaps even overdose (extreme cases), depending on what is already in the multivitamin. Seek advice and read the labels carefully.

Glucosamine and chondroitin have become popular joint health supplements in recent years. They are natural components of the tissues that make up cartilage, which cushions our joints. Studies show mixed results for overall effectiveness, but some patients report improvement in joint pain and arthritis benefits.

Another supplement that crops up regularly is folic acid. It helps to maintain a healthy nervous system and works with vitamin B12 to form healthy red blood cells which carry oxygen around the body. It also helps break down, use and create proteins. Folic acid is very often recommended by doctors for women who are, or intend to become pregnant.

Again, if you are not getting enough B vitamins, they are available in supplement form.They help enzymes in our

bodies do their jobs and are important for a wide range of cellular functions, like breaking down carbohydrates and transporting nutrients throughout the body. The B vitamins play an inter-related role in keeping our brains running properly.

Doctors may often prescribe B12 where it is lacking –symptoms including fatigue, headaches, gastro issues, depression, and lack of concentration.

Gut health is becoming increasingly important as research emerges about its link with other functions within our body and brain, so taking a gut supplement, prebiotic or probiotic can give your health a boost. Eating well and/ or taking supplements is pointless if your body can’t digest and use the ‘fuel’ properly.

Macronutrients

A healthy diet is one that includes a variety of macronutrients and micronutrients. It is one of balance, not restriction. There are three macronutrients – carbohydrates, fats and proteins.

Carbs

Carbohydrates are the macronutrient that give us energy, both for our body and brain. Sources include potatoes, pasta, rice, bread, cereals, fruit and vegetables. For the average person, our diet should be made up of 40-50% carbohydrates.

Protein

Protein is the second macronutrient and this is the building block of our muscles. For the average person, our diet should be made up of about 20-30% protein. If you exercise, you should increase your intake as protein will help you maintain and build muscle, and will help you recover between sessions.

Fat

Fat is the third macronutrient and in the right amounts is also essential for our wellbeing. It is another source of energy, it protects our organs, supports cell growth and hormone production and helps the body to absorb many vitamins. Sources of fat include meat, eggs, dairy products such as milk, cheese, yogurt and butter, nuts, nut butters, avocado and oils. For the average person, our diet should be made up of about 20-30% of dietary fat. If you exercise, dietary fat is important for providing energy, particularly for long, endurance based training.

And don’t forget ...

Hydration is incredibly important for everybody, yet it is very common for people to go about their days in a state of dehydration. Every cell, tissue and organ needs water to work. The average person should aim for about two litres per day.

Hydration plays an important role in exercise. Being any way dehydrated before an exercise session, will reduce performance. It is essential for bodily function and performance that you are well hydrated before, during and after your exercise.

Alternative activities!

If you’re not the typical sporty type, finding an exercise class to keep you motivated can be tricky. Here’s our guide to the not too-sporty exercises that will not only keep you physically fit but will help your mental wellbeing too.

Group Walking

Going for a simple walk can have a huge positive impact on your wellbeing. During dreary winter days it might not be the most enticing form of exercise but getting out into the fresh air and natural light will reset the body, giving you more energy. It can also be very sociable with many towns and villages in West Cork having their own walking group. Group walking in nature has been shown to lower depression and to reduce stress. Making a commitment to a group walk will also help to stave off any excuses not to head out.

Pilates

Not to be confused with Yoga, Pilates is also a matbased exercise that concentrates on breathing and movement into poses. Joseph Pilates developed the practice to be a complete coordination of the body, mind and spirit, making it a whole-body fitness regime. It concentrates on strengthening the body with the emphasis on core strength. There is a quicker flow between poses than Yoga and they are held longer resulting in a stronger core. The use of resistance tools such as bands and rings increase the intensity of the exercise. This helps to tone and build muscle strength particularly that of your abdomen, lower back, hips and bum.

Tai Chi

A slow, deliberate form of exercise, Tai Chi is ideal for people of all ages. Actually a form of martial art, practising Tai Chi has many health benefits. The principle of Tai Chi is that it is body upright as we are standing on planet earth. As a low-impact, gentle form of exercise, Tai Chi can help maintain strength, flexibility and balance.

Ballet Barre

Have you always been an aspiring ballet dancer?

Or do you fancy a mix of Yoga and Pilates? Well put the three together and you have a Barre class. What’s not to love about this celeb-endorsed exercise class? The beauty of Barre is that it gives you an all-body workout. The main piece of equipment used is of course the ballet bar with a mix of free weights, exercise balls and bands.

Dance

Anybody who watches Dancing With The Stars will be very aware of the transformation the celebs go through over their months of training. There’s no denying that dance is a full-on workout, where you use muscles you never knew you had. Dancing is a great way to build up your fitness while having the time of your life.

Boxing

Watching a boxing match isn’t for everyone, however taking boxing classes is open to all. Often the brutality of boxing overshadows the actual skill and mental strength it takes to be a boxer. The training involves building on skills such as patience, confidence, concentration, resilience and self-awareness. These are all positive elements that can help to improve our mental health. When it comes to the physical, it far out-weighs many a fitness class. From cardiovascular fitness to balance, endurance, strength and hand-eye co-ordination, putting the gloves on will have you feeling fit from top to toe.

Golf

Yoga

A centuries old practice, Yoga offers many physical and mental health benefits to people of all ages. This ancient discipline that originated in India, focuses on not only the physical but also the spiritual aspects of wellbeing. Known for its quirky poses such as the Downward Dog there is method in the madness of getting on all fours. The slow movements and deep breathing help to improve strength, balance and flexibility. Regular Yoga is also believed to reduce body-wide inflammation.

Circuit training

Circuit Training is based on a combination of six or more exercises performed with a short rest period between them for either a set number of repetitions or a prescribed amount of time. This is all about getting a sweat on and putting your body to the test. It combines all forms of body conditioning from endurance training, resistance training to high-intensity aerobics. This is a training session you won’t forget for all the right reasons, as you glide out of the studio on an endorphin-induced high.

Golf is one of those sports that, well, doesn’t really feel like a sport. What we mean is you don’t usually break a sweat while strolling the fairways. Golf is a low impact activity that has the added benefits of being played outdoors in very beautiful surroundings. It’s also an extremely sociable activity. The combination of regular exercise and sociability makes it an all-rounder in terms of improving physical and mental health.

So you’re not a sporty type, or you’re just looking to do something a little different

in order to stay fit and active. There are lots of options, writes Paula Burns

Fitness tech

If the gym is your haven but running the treadmill feels a little like Groundhog Day, then motivation is needed. The Zwift Runpod is the ideal gadget to take the boredom out of treadmill sessions. The nifty little gadget clicks neatly onto your laces connecting to your phone or tablet through the Zwift App. A virtual world of exercising possibilities will instantly open, allowing you to choose your own avatar. From there, you can bring the outside in by choosing routes like Oceanside tracks or woodland terrains.

Bone Conduction Headphones

When it comes to exercise a good playlist is paramount. Be it a podcast or dance tracks

Smart Goggles

Not all smart watches are waterproof and if they are it can be hard to track your stats while perfecting the breaststroke. To make under-

A safety buoy come backpack is a dual-purpose piece of kit every sea swimmer should invest in. The vivid orange safety bag can be easily strapped to you with an adjustable waist strap, giving it flexibility so as not to hinder you while swimming. Not only will it keep you safe in the water it also works as waterproof bag eliminating the annoyance of leaving your dry clothes unattended on the seashore. This is multi-tasking at its best.

Wearing a cycling helmet makes good sense. They may not be the most fashion forward pieces of headwear but they can be fun thanks to some added technology. We all know being seen is extra important when cycling on the roads, so why not add some more lighting to your journey? Technology has added extra lights to your helmet that can be operated from a wireless remote that mounts to the handlebars. From there you can activate turn signals while it also includes an automatic brake light.

water life easier, smart goggles have the tech you need right at your eye-level. Augmented reality goggles look and feel like ordinary goggles while being extraordinary. They automatically track your swimming progress by monitoring the stats of your distance, duration, length count and distance per stroke. The optical waveguide display will beam all your stats straight to your eye line giving you all the motivation you need. Cheaper alternative is the Smart Coach sensor clips that can be attached to any goggle. It won’t have as an in-depth reading but it will track your pace, distance, lap count and lap splits.

Wet Suit

from your teenage years, having the sounds beat to your steps is a must. However, playing the Prodigy full-blast through your earphones isn’t always the safest, especially when running outdoors. Bone conduction headphones are the newest technology that sends the sound waves through your skull instead of your eardrum. As a result, it sounds like the music is coming from inside your head while keeping you aware of the sounds around you.

Smart Insoles

We all love a good smart watch for to track our fitness. However, technology is stepping into new terrain with smart insoles. Sitting neatly in your trainer, the insole sensors measure the impact

Back in the day going for a swim meant getting the togs out and heading to the local pool. In recent years sea swimming has become increasingly popular with many braving the cold shores during the Irish winter. Dipping into the frosty Atlantic calls for more than just a pair of togs. Investing in the right type of wetsuit is a must.

For sea swimmers a single-lined, smooth-skin wet -

CYCLING

This slick little gadget is sure to elevate your cycling experience. Neatly clipped to the handlebar, the SmartHalo will be paired to your smart phone via the app. From there it will act as your guide; from its sat nav technology to tracking your fitness goals. And the technology doesn’t stop there. It will notify you of incoming calls and give weather updates. Thanks to the Halo there is also no fear of losing your bike as it will let you know where you have parked and it works as an anti-theft alarm.

Smart Lights

SmartHalo

Getting West Cork Fighting Fit

Lorem ipsum dolor Lorem ipsum dolor Lorem ipsum dolor Lorem ipsum dolor Lorem ipsum dolor

Lorem ipsum dolor Lorem ipsum dolor Lorem ipsum dolor Lorem ipsum dolor Lorem ipsum dolor Lorem ipsum dolor Lorem ipsum dolor Lorem ipsum dolor Lorem ipsum dolor Lorem ipsum dolor

With a new year comes a lot of good intentions and, while most of us hope to take better care of ourselves, the motivation can often begin to fade as the pressures of life begin to encroach again after the Christmas break. Dan O’Mahony says that the key to perseverance is finding an outlet that is as socially fulfilling as it is physically challenging.

Lorem ipsum dolor Lorem ipsum dolor Lorem ipsum dolor Lorem ipsum dolor Lorem ipsum dolor Lorem ipsum dolor Lorem ipsum dolor Lorem ipsum dolor Lorem ipsum dolor Lorem ipsum dolor

Lorem ipsum dolor Lorem ipsum dolor Lorem ipsum dolor Lorem ipsum dolor Lorem ipsum dolor

Since opening their first Taekwondo club in Rosscarbery in 1999, the Warrior Martial Arts Association, headed up by Dan, has been bringing together people of all ages and all walks of life, to challenge themselves both mentally and physically in the popular Korean sport. The instructors aim to keep classes enjoyable and welcoming, as well as challenging, and many of the adult members enjoy the social aspect of coming to class as much as the training itself.

Lorem ipsum dolor Lorem ipsum dolor Lorem ipsum dolor Lorem ipsum dolor Lorem ipsum dolor

Lorem ipsum dolor Lorem ipsum dolor Lorem ipsum dolor Lorem ipsum dolor Lorem ipsum dolor

Warrior Taekwondo classes are now enrolling new members from ages 6 up, in Ballinhassig, Innishannon, Bandon, Kilbrittain, Timoleague, Clonakilty, Ballineen, Dunmanway, Rosscarbery, Skibbereen and Ballydehob.

If you want to kick-start your 2023, get in touch to book your free trial class. Email info@warrior.ie or leave a message on 086 3488 599.