THE SOUTHERN STAR || JANUARY 2021
PHYSICAL HEALTH GET THE GEAR || DIET MENTAL WELLBEING .. AND LOTS MORE!
YOUR GUIDE TO A HEALTHY BODY, MIND AND SOUL!
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Keep it simple ... walk! BY EMMA CONNOLLY
MAKE A PLAN
WALKING in the open air is what has kept most people sane since the pandemic hit. It’s always been a popular pastime but when our worlds shrunk to 5km for long periods since last March, we’ve relied on this activity more than ever for both our mental and physical wellbeing. Making it easier are campaigns like ‘100 days of walking’ which launched in January (30 minutes a day for 100 days) for the fourth year in a row, and which make you feel part of a community as you pound the pavements and trails. But essentially walking is for everyone, and is one of the most inexpensive activities around. You don’t need anything in particular in terms of gear or equipment to cover short distances over easy terrain. However, to make the experience more enjoyable and comfortable, especially when you decide to go off-road and into nature, here are a few items worth considering:
BRISK walking for between four and five hours per week is associated with maintaining weight loss and many other health benefits. Ideally you should build up to walking for an hour a day, five days per week. Brisk walking should have you breathing more heavily than normal, but you should still be able to have a conversation and not be out of breath. It’s important to talk to your doctor before starting any new exercise programme, and if at any time during your walking you are experiencing difficulty, slow down and return to your starting point. Be aware of warning symptoms of problems such as heart attack or stroke and seek medical assistance if needed. Starting out on each walk you will want to walk at an easy pace for a couple of minutes before you speed up. Good posture is important. Wear trainers or sturdy walking shoes and comfortable clothing. Remember, if the weather is inclement, wrap up appropriately, or do your walking indoors on a treadmill if and when you have access.
Best foot forward
For road walking, either a stroll or a power charge, a regular pair of trainers is perfectly up to the job. However, if you’re going on a hike, or navigating off-road terrain, a pair of hiking boots is essential for your safety and it’s best to be fitted professionally. Go for a waterproof pair for the obvious reasons and for extra warmth. Decent socks are also worth investing in. Blisters are never fun.
‘Rain’ it in!
Our skin is waterproof so a damp, drizzly day shouldn’t put you off your walk. But it’s far more pleasurable if you’re not getting soaked. Also our unpredictable weather means it’s easy to get caught out in a downpour when you’re still a distance from home. For that reason, a lightweight rain jacket is essential. Make sure the hood is a good fit, and can be tightly secured when it’s windy or raining heavily. A good choice of pockets for storing phone/keys is also useful. Waterproof leggings are also worth considering. For both, it’s entirely up to you how much you want to spend – there’s a style to suit all budgets and tastes.
and are useful to those with back, hip or knee problems as they relieve pressure on joints.
Layer it up
Dressing in layers is what all professionals advise as you can go from freezing to boiling in just a few kms. Start with a breathable base - something like polyester or merino wool as this will wick moisture away from your body when you sweat. Avoid cotton as it does the opposite. For an insulating middle layer choose a fleece. On your legs, regular work out leggings are fine if it’s not too cold, but consider specially designed walking trousers if you’ve the budget. Avoid jeans at all costs.
Pole position
While becoming quite the fashion accessory when out walking, poles also serve a function. They provide stability on slopes
WEEK 1 Start with a daily 15-minute walk at an easy pace. Walk five days the first week. You want to build a habit, so consistency is important. Spread out your rest days through out the week.Weekly total goal: 60 to 75 minutes
... essentially walking is for everyone, and is one of the most inexpensive activities around. You don’t need anything in particular in terms of gear or equipment to cover short distances over easy terrain ...
Back pack
Not needed if you’re only pounding up the road for 30 minutes but totally needed for longer hikes, or walks with kids when you need to carry extra clothing and supplies. Super handy for rolling up your waterproofs, gloves, hat, discarded layers, and other essentials including sunscreen, sunglasses, fully charged phone, first aid essentials, maps, compass etc. Don’t forget refreshments. There’s a range of nifty flasks and food flasks around now as well as the very useful water bladder which fits into the backpack with a hose that comes out through a hole and clips onto the shoulder straps so you can drink on the go.
Week 2 Add five minutes a day so you are walking for 20 minutes, five days a week. You may wish to extend yourself more on some days, but follow those with a rest day. Weekly total goal: 75 to 100 minutes Week 3 Add five minutes a day so you are walking for 25 minutes, five days a week. Weekly total goal: 100 to 125 minutes
Safety first
High-vis jackets and reflective panels on your bags are a must. But it’s recommended that hill walkers have the following before setting off: first aid kit, whistle, torch, a map and compass (and the knowledge to use them).
Hats all folks!
We mentioned socks, but our fingers and heads are also prone to feeling the cold, so hats and gloves are essential. Hats in particular are a great way of making a style statement with a super choice around from fleece bands to beanies, with many having little slots to accommodate pony tails. Cute!
• Contact your local outdoor shop for advice on all of the above.
Week 4 Add five minutes a day to walk for 30 minutes, five days a week. Weekly total goal: 125 to 150 minutes Tips If you find any week to be difficult, repeat that week rather than adding more time. Do this until you are able to progress comfortably. Don’t worry if your speed is slow during the initial weeks – just be consistent in how often and how far you walk before you try to walk faster.
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Whatever type of cycling you have in mind, first and foremost you should try before you buy, and get one that’s the right fit. That’s the advice from Roycroft Cycles, Skibbereen.
Two wheels, many options ‘IT starts with kids balance bikes, skooters and then goes from 12 to 24 inch wheel and then on to your hybrid, mountain bike, road bike and electric bike. ‘But whatever bike you choose, it is really important to get the right size. It’s a good idea to try a bike before you buy it. Also think about how far and who you are cycling with as that has an impact on the type of bike you buy,’ they advise. Once you’ve got your bike, it’s important to service it and keep the tyres pumped. ‘Safety is really important, and always wear a helmet. Make sure you can be seen with reflective comfortable clothing and lights (have your rear LED flashing always as it catches the motorists eye) and know the rules of the road,’ they say. Of late, electric bikes have become very common, and they make cycling accessible to a whole new range of peo-
ple, as well as making hills a dream. ‘You still have to cycle, you just turn on the assist when you need it eg hills or if the wind is against you and turn off afterwards. They come with different sized batteries and that decides the distance you can go and it normally takes four to six hours to charge. Most importantly in Ireland the maximum speed for a motor on an electric is 25kmph – anything over that is classed as a vehicle and must be taxed and insured,’ advise Roycroft Cycles. The Skibbereen business is also drawing people’s attention to the government’s cycle to work scheme where, through your employer, you can save up to half the cost of your bike depending on your tax bracket eg €1550 for a regular bike, €1500 for an electric bike. • Roycroft Cycles are approved suppliers of the Goverment Cycle to Work Scheme.
Take your pick... So what kind of bike do you want? Here is a quick ready reckoner to help get you on your (perfect) bike! 1. Road bike
(Some people call them racing bikes because of the turned down handlebars) Frames: Carbon fibre, aluminum or steel. 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.
ROYCROFT CYCLES YOU CAN SAVE UP TO 50%
of the cost of your bike with the Government Cycle to Work Scheme for PAYE taxpayers. ASK US FOR DETAILS
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.
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.
4. Triathlon bike
(TT or time trial) Frame: Carbon fibre and/or aluminium. Tyres : 23-28mm Pros: Very fast. Cons: The very specific TT riding position can take a lot of getting used to.
ROAD BIKES, HYBRIDS & MOUNTAIN BIKES IN STOCK NOW • E-Bikes • All Bikes fully assembled Repairs & Service • Delivery available • Free customer parking WE ARE OPEN FOR BUSINESS
Townshend Street, Skibbereen, Co. Cork | 028 21235
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TRAINER PROFILE
ALASTAIR HARTE Lisavaird & Skibbereen
Owner and trainer at Body Image Health & Fitness gyms Who are you? Alastair Harte. I run Body Image Health & Fitness gyms in Skibbereen and Lisavaird.
Gym Re-opening Pending the lifting of restrictions COVID FAT LOSS & MUSCLE ONLINE PROGRAMME NOW AVAILABLE • Train for at home • No equipment needed • Weekly check ins • A meal plan for each day of the week • Each exercise will have a video to demonstrate the move correctly to avoid injury • Intergrate your smart watch or My Fitness Pal with our app ONLY €97 PER MONTH
Alastair Harte Body Image Health and Fitness
@alastair_harte Carbery Enterprise Park, Skibbereen, P81 HF72 Lisavaird, Clonakilty PE85 EE37 info@bodyimage.ie Tel: 087-3872975 www.bodyimage.ie
How did you decide that you wanted to work in the area of fitness/training? I battled multiple addictions in my teens and twenties and turned to fitness to help better myself and become a better role model for my children. That was over a decade ago Since then I have made fitness my full time career and I now own West Cork’s very own gym chain – Body Image Health & Fitness – where we have helped thousands of people achieve what they thought was impossible. What are your qualifications/experience in the area? I have over 11 years of experience within the industry and have seven different diplomas. There isn’t a day that goes by that I’m not reading or researching the latest studies to ensure I bring as much value to my clients as possible. How have you had to adapt during the Covid lockdowns etc? With the Covid lockdowns I have noticed that people need accountability and direction, even without that I myself have found it difficult to maintain routine. Getting up early, training etc. After the first lockdown I decided to get an app built (see advert, left) that would facilitate all types of home training, nutrition and focus on the client being accountable at all times. The app has proved to be a huge success, especially with the turn of the year when the traditional ‘new year new me,’ and with the gym being closed people needed something to focus them so the app seemed a great fit. I have a number of local clients using the app who check in with me weekly on it and I am able to guide them to hit their goals. Are online classes something you can see as a long- term part of your business even after Covid? I have always had online clients, that is how I originally built my business prior to opening the gyms. I do see more of a shift long-term online for accountability and guidance. What do you like most about your job? Helping other people and giving back, seeing peoples faces when you help them reach their goals is the most rewarding feeling ever. What qualities are important as a trainer/coach? It is paramount that a coach or a trainer is a ‘people’ person. Making someone feel comfortable is the key and being relatable is the most important part, as walking into a gym or starting an online programme for the first time can be a very daunting experience for someone. Connecting with a personal trainer that was once in the same position means that they know exactly how you are feeling. What are the main benefits to be had for someone working with a trainer/coach? To get the correct guidance from the start is key to getting the results you want and staying injury-free. If you look at it this way would you expect to pass a driving test without getting lessons beforehand? The answer is no. What’s the first piece of advice you give to a new client? I always try to chat to prospective new members before they join to make sure I get an understanding of what they are looking for and also to assess any injury or negative experiences they have had training before. For someone new, please do your homework on the gym that you are thinking of joining – make sure they have a proven track record of results and that they have your best interest at heart. Any advice for anyone looking to work in the fitness industry? Make sure you are getting into the job because you have a passion for helping people. Be prepared to work long hours. Do not waste your money on over-priced courses – your real learning will be done on the job working with a wide range of different people. Outside of all things health and fitness what do you enjoy doing in your down time? Cars have always been my passion and when I am outside of the fitness space I will either be found driving, fixing, buying or restoring modern classics.
Tool up! Aftershokz headphones
These are a firm favourite among cyclists, runners and water users (they’re splash proof, not water proof). Attached to a band worn around your head, these don’t sit in the ear, but just above it. This is a safety function which allows the user to still hear their music, but also other ambient noise such as a car or a person approaching. They can connect to two devices at once and the battery delivers eight hours of music playback and talk time. They start at around €59 and go up to around €159, but by all accounts once you get a pair you’ll never look back.
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Ultimately, getting fit comes down to you, your body, and the challenges you set for yourself,, but that doesn’t mean you can’t use technology to help make life a little easier! Whoop fitness tracker strap
Whoop claims to be the first system to automatically track your body’s unique physiological state to determine your personal readiness to perform each day. That’s why it’s a favourite of professional athletes and data lovers. With data tracking that includes continuous heart-rate monitoring, sleep, recovery, and more, WHOOP, along with its accompanying app, claims to give the most in-depth analysis of your health data that is available to the everyday exerciser. Cost is charged by monthly membership starting at around €25.
Jaxjox Kettlebell Connect
Garmin Edge 530 Cycling GPS
This looks like a small mobile you clip on to your bike but it’s so clever it could nearly pass you up your water bottle! It tracks all your stats (including some you never thought about), includes routes, and is essentially your coach in the saddle. An easy to read, touch screen also makes it very safe to use which is one of its selling points. It’s a favourite among West Cork’s many cyclists.
Fly12 and Fly6 bike lights and cameras
Described as the dashcam for cyclists these are incredibly clever pieces of kit. The Fly6 is a rear-facing bike camera which gives 1080p video and bright 50 lumen light. The Fly12 is a front-facing bike camera and 600 lumen. They can capture up 60 frames per second in HD with audio and if a cyclist is involved in an accident they’ll record for another 30 minutes to save data. Retailing for around €160 each, but priceless in terms of peace of mind they deliver.
This is a very nifty device for those who are keeping up their home workouts. It’s a six-in-one digital adjustable kettlebell ranging from 12-42 lbs with real-time performance tracking and reporting. The kettlebell magnetically gains or drops weight based on what you input to the Bluetooth console. From €250.
Tanagram skipping rope
Even skipping has become smarter! This is an LEDembedded jump rope that displays your fitness workout data in mid-air, as you work out. Teamed with an app, it measures calories burned, activity and way more groovy stuff. From €90.
Form Swim Goggles
These goggles have a smart display that delivers metrics like split times, distance as you swim, and in the moment, within your sight. Developed in collaboration with top competitive swimmers and coaches. They begin at around €167.
Zwift.com/eu Garmin Fenix 6 Solar Pro
This baby tracks more than 30 activities such as hiking, mountain biking, skiing, indoor climbing, walking, swimming, golf, surfing, kayaking, golf and strength sessions. At €729, it’s an investment for sure but consider it the MacGyver of fitness watches (and it looks good!).
This is an app for indoor cycling, runners and triathletes and it was used by so many when lockdown hit that it crashed for a time. It’s essentially a virtual world where you can put your bike on a turbo trainer and enjoy ‘live’ rides or runs with people from across the globe; have a pace partner, take apart in virtual races – the options are endless. Subscription is €15.99 a month.
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It runs deep .... Siobhán and her swimming friend Helen Coughlan from Goleen at Lough Hyne near Skibbereen. (Photo: Eamon Timmins) Inset: Siobhán before a dip at the aptly named Snave near Ballylickey.
A row with a French tree many years ago led to Siobhán Cronin discovering a love of water instead, and now she’s one of those people who bore everyone talking about sea swimming ‘DON’T ride any horses, don’t fall off any tables, and maybe don’t ski for a while.’ Those were the recommendations from my surgeon after my back operation some years ago – to treat a slipped disc which I suspected had come about after a rather unyielding encounter with a tree in the Alps. The first piece of advice was a general one for anyone recovering from major back surgery, and the second referred to his previous patient, who had been dancing on a table (in celebration, no doubt) a week after her own operation, and found herself back under the scalpel after that. Not being a fan of scalpels myself, I opted to take all three pieces of advice, but I was worried my life would be totally devoid of fun, as a result. What exactly can I do? I asked him. ‘Swimming and yoga seem safe enough,’ he replied. That’s what he thought. Several years on and I have migrated from the safety of lengths in a pool, to full-on open sea swimming, all year around. And I have been known to dabble in the odd acro-yoga class, too – but that’s another wobbly story entirely. I reluctantly started swimming classes a few weeks after my operation, having being self-taught on a summer holiday in Cobh in my youth. I could just about stay afloat but I had no great grace, or interest. But once I committed myself to the weekly class at my Dublin gym, I realised I better justify the fees. And within a few hours of my first pool dip, I was hooked. I discovered that I loved water.
And once I got the hang of staying afloat, I ditched my trainer and started working on my stamina, adding two new lengths every week. In a year I just wanted enough time to do 60 lengths, and I genuinely looked forward to my thriceweekly sessions. It wasn’t until my move to West Cork, though, ten years ago, that the idea of doing any kind of regular sea swimming, came to mind. The pristine waters, endless choice of coves, lakes, and white sandy beaches made it hard to resist. I met some friends in my local pool who transferred to the sea that March and so I agreed to join them. Don’t be fooled by the enthusiasm of sea swimmers into thinking that it feels wonderful from the off. Those first few moments of cold water rushing over your skin is not always the most pleasant sensation, but the certain knowledge – borne out of eventual experience – that this will soon pass, and the adrenaline surge will kick in, makes it all
worth it. And us weathered swimmers know all the tricks now: Have loads of warm, cosy clothes ready to get into. Don’t bring anything itchy, tight-fitting or nylony – stock up on loose longsleeved t-shirts, baggy fleeces, soft jumpers, woolly hats and loose socks, and a flask for warm (not hot) drinks. Some people fill a 2 litre bottle with warm water to pour over their chilly bodies after the dip, others bring hot water bottles. I have a selection of microwaveable ‘hot packs’ that I wrap several towels around so they keep the heat for up to an hour. Sea swimming is a bit like the Marmite of hobbies – you will either take to it instantly, or run away screaming wondering what all those freaks are on about. Don’t feel bad if you decide it’s just not for you, but if you do get hooked, be prepared to bore all your friends and family for years to come on the benefits of salt water – good for the mind, body, skin, soul and a great caloriecruncher. So let’s say that’s the first summer over.
Early mornings are the best times to get going and there’s nothing like the joy of watching the sun rise while you are immersed in God’s own bath.
You’ve dipped and bobbed about, but next year you might want to take it a step further and use it as your regular exercise regime. Well that will enquire a bit more equipment and definitely more commitment. Early mornings are the best times to get going and there’s nothing like the joy of watching the sun rise while you are immersed in God’s own bath. If you have been so bitten by the bug that you want to keep it going all winter, then invest in the proper gear (see panel). And make sure you have found like-minded souls, so you never need to go it alone. You will probably need to embrace social media for this, if you don’t already have willing friends to join you in your madness. There are loads of local swimming groups all around the coast, and inland, too, for the lakers. ‘Wild Swimming – Ireland’ on Facebook is one of the best resources for newbies, and has some great chats about locations, techniques and equipment, if you scroll through. But take it in small steps – a little bit longer, a small bit further, each day. Always swim horizontal to the shore, only on locally-proven safe beaches, and never alone. It’s worth travelling a distance to be able to enjoy the camaraderie and safety that a local swimming group will give you. Swimmers love to ‘spread the word’ and will always welcome newbies – for conversion to the immersion! So, best neoprene-d foot forward, and enjoy!
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SIOBHÁN’S GUIDE TO THE ESSENTIAL SWIMMING GEAR Swimming wetsuits: These 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. From about €160 but the best investment you will make as a swimmer. Shops will advise on the best ones, based on skill and objectives. Socks: Swimming socks come in various thicknesses, and give extra warmth as well as protection from sharp stones. From about €15. Gloves: Similar to socks, and similar in price, it is advisable to get a pair once the autumn sets in. Caps: A great tip is to wear two caps at once – you lose so much heat through your head. From €10 up. Goggles: They should clasp snugly to your face without having to be over-tightened, as the suction should do the work rather than the strap. A bit of spit on the lens will stop them fogging up (yeuch, but true) and you might need to invest in a few before you find the perfect fit. From about €15 up, a really good pair will probably set you back about €25. Ear-plugs: Regular cold water swimming can cause earache and complications. It can also throw you off balance when you come in to shore. Invest in reusable plugs – they have the added bonus of keeping your inner ears warm. From €5 up.
Snorkels: A snorkel takes the stress out of breathing but it’s also worth investing in one-on-one lessons so you can eventually ditch it, giving you more confidence and agility. From about €20 up.
swims themselves and can spot any technique issues. You will never regret that investment.
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Fins: Fins for your feet will give you an extra edge on distance and are good in rougher water, though they take a bit of getting used to, as your legs move differently in them. From about €15 up. Not advisable for newbies. Floats: 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 keys etc inside.
There are loads of great resources online for techniques. I have found Australian coach Brenton Ford’s Effortless Swimming site on Youtube is a great resource for videos.
Swimming capes: This summer’s must-have item was the DryRobe but there are many other brands of lined fleece coats for post-swimming warm-ups. Fleece capes are available from about €50, while the coats are usually over €150. Flask: A traditional tea flask, from about €15, is well worth the money to get your core warmed up again. Smart watches: When you really start to get serious and want to track your distance, heart rate and stroke efficiency. Starting at around €150, should probably be the last accessory on your ‘essential gear’ list!
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Before you start buying the non-essential items, invest in a few one-on-one lessons. Try and get a coach who sea-
Exercises for toning and strengthening your legs 1. TRAINING your lower body can often feel more gruelling than all those arm, chest and ab workouts, simply because you’re working some of the largest muscles in your body. Plus, the recovery period can feel longer and more painful. Despite this, if we want to take on whatever hills, mountains or broken lifts life throws at us, we need our legs to be strong and mobile, which requires spending some time building power in our lower body. Here are three key moves for getting your legs into great shape …
1. Fire hydrants
How to do them: Start in a kneeling position on all fours with your wrists stacked directly under your shoulders and your hips over your knees. Keep your belly button drawn in toward your spine, with a neutral back and your right leg bent at 90 degrees. On an exhale breath, lift your leg out to your side, stopping at hip height and ensuring you can feel the connection in your glutes and not your lower back. Inhale to draw the leg back to the ground. Repeat 12-15 times on each leg. Why are they effective? Being in this box position mimics your most foundational gait; the crawl. When you’re on all fours, you truly switch on your core stabilisers and strengthen your base. Although it looks like a fairly easy move, it works more muscles than you might think. Aside from your abs, this move primarily targets the glutes; chiselling them from all angles.
2. Barbell squats
How to do them: This is really one for the gym when you can get back there, so keep it in mind as something to try and look forward to the good days in the gym again! Please remember that before attempting this move, you should get advice and assistance from your trainer. Stand with your feet more than shoulder-width apart. Hold the barbell across your upper back using an overhand grip (a common
mistake is allowing the bar to rest on your neck). Hug the bar into your traps (the trapezius muscle, across the upper back) to engage your upper back muscles. De-rack the barbell and move a few steps back so you have enough space to perform the move. Slowly squat down with your head up and back straight. Lower yourself until your hips are aligned with your knees, with legs at 90 degrees. Drive your heels into the floor to push yourself back up, and keep good form until you’re stood up straight. Do three sets of 12-15 reps. Why are they effective? Barbell squats directly strengthen your posterior chain; the hamstrings, glutes, and the adductors [hip muscles]. They’re also a whole body move. Your legs work to move the weight of the barbell and create a squat. Your abs and lower back muscles stabilise your trunk, and your upper back, shoulders and arms are working to balance the bar.
2.
3. Bulgarian split squat
How to do them: Stand two to three feet (depending on your height) in front of a bench or chosen elevated surface, such as a sofa or chair. Extend one leg behind you and rest your toes on the bench. Toes can be flat or tucked, and you should ensure your hips and shoulders are square to the front of the room. Keep your torso upright and engaged by relaxing your shoulders down and actively pulling your navel to spine. Then slowly lower your back knee down towards the floor. Your front knee will form approximately a 90-degree angle creating a lunge position. Ensure your front knee doesn’t rotate inwards, and try to disperse the weight throughout the front foot. From here, drive yourself up to standing and squeeze your glutes at the top. You can hold a weight to make this move harder. Repeat 12 times on each leg. Why are they effective? Split squats are a unilateral lift that not only improve strength but also balance, hip mobility and tone. By focusing on one side of the body at a time, you can work to build strength and resilience – especially on the weaker side of the body.
3.
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Yoga for well-being Here are some simple practices you can do to help combat stress and rejuvenate your system 1. Lengthen your exhale Breathe slowly through your nose, inhale for 4 seconds, exhale for 6 seconds, for 10 breaths. Breathe normally for a few breaths. Repeat. 2. Meditation on the sense Sit quietly with your eyes closed, listening to sounds around you for a couple of minutes. Then notice all the sensations of touch. Then smell, taste, and finally sight, looking into the back of closed eyelids.
Yoga is a great way to de-stress and can be done together with family at home, online as part of a group (under lockdown restrictions) and it’s suitable for all age groups. BY CLAIRE OSBORNE YOGA can be adapted for all ages or mobility levels. To give you a sense of how adaptable it is, in the past 20 years I have taught yoga to people from all walks of life: retirement groups, wheelchair users, adults with special needs, refugees in the middle east, and all ages from babes in arms, to 80 plus. The physical practices, meditation and breathing techniques of yoga have been the subject of many studies that have proven it to be effective in managing or easing a wide range of physical and mental health issues. Yoga has been shown to support efficient functioning of the body systems
In these times of chronic stress we could all do with simple techniques to help us through
(e.g. endocrine, respiratory, digestive, circulatory, immune), to ease recovery from difficult events (trauma, accidents, injuries and operations) and gives tools to help navigate challenging life changes. Yoga is also a
ONLINE 200HR TEACHER TRAINING COURSE
system of philosophy, giving guidance how to live life in a balanced, healthy and compassionate way. General yoga classes have all of these benefits, but there is another realm of yoga, called Yoga Therapy, which
RE-TREAT YOUR MIND AND BODY 12-14 March
20 February-11 April
more dates to be added
(at Bantry House)
Check Facebook and Instagram for more upcoming dates
For more information email: info@craicnyoga.com www.craicnyoga.com
gives individuals personalized support and guidance for their own specific health issues or life challenges. In these times of chronic stress we could all do with simple techniques to help us through, whether it’s Meditation to settle heart and mind, restorative yoga for physical wellness and to relieve the tension and tiredness from emotional overload and restless nights, or breathing techniques (Pranayama) to calm the nervous system, and return to the present moment. Yoga is like a daily reset. I always feel better afterwards, no matter how I felt before I practiced. You don’t need to do hours either; 10 minutes a day can make a difference. Consistency though, is key.
1. The Great Rejuvenator Legs up the wall, or on a chair. Eases tension in the body and balances the nervous system. Lie covered with a blanket, somewhere warm, with your eyes covered. Put your legs up on a chair or against the wall so your back is flat, and you feel completely comfortable. Spread your arms out to the sides. It can take a few minutes to settle, so take a few slow breaths, and then just relax. Be there for 10- 20 minutes. • Claire Osborne is a Yoga and Movement teacher for the past 20 years, as well as being a Yoga Therapist. She offers one-to-ones in Mindful Movement, or Yoga Therapy (online at the moment), to support people with physical, mental and emotional well-being. For recordings and more info about Claire head to her website www.yogaandmovement.com.
Claire Osborne (BA hons, Dip YTT, Dip YT) Yoga, Yoga Therapy, Mindful Movement. Over 20 years’ experience
Support and guidance for physical, mental, emotional and spiritual well-being. (online or in person) Specialist support for a wide range of health conditions including: • pregnancy and post-natal • people with limited mobility.
Do get in touch for a free chat to see how I may be able to support you. Contact 0862134080 or email osborneclaire@hotmail.com www.yogaandmovement.com
GET ACTIVE 2021 || THE SOUTHERN STAR
THE SOUTHERN STAR || GET ACTIVE 2021
SIOBHÁN’S GUIDE TO THE ESSENTIALthe SWIMMING GEAR Don’t underestimate mental health benefits of exercise ... Swimming wetsuits: These 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. From about €160 but BY LINDA the best investment you will make as a swimmer. Shops HAMILTON will advise on the best ones, based on skill and objectives. A POWERSwimming socks come in various thicknesses, FULSocks: moodand give extra warmth as well as protection from sharp booster, stones. exercise is From about €15. one of the Gloves: Similar to socks, and similar in price, it is advisquickest able to get a pair once the autumn sets in. ways of relieving stress. Caps:exerA great tip is to wear two caps at once – you lose so Indeed, heat through your head. From €10 up. cisemuch is often called a keystone habit – one They should clasp snugly to your face without thatGoggles: promotes other helpful having toFor be example, over-tightened, the suction should do the behaviours. peopleas who work rather than strap. A bit regularly exercise arethe more likely to of spit on the lens will stop them fogging up (yeuch, but true) and you might make healthier food choices, engage need to invest rituals, in a fewand before in better self-care feelyou find the perfect fit. about €15passive up, a really good pair will probably set lessFrom depleted and in their you backassociated about €25.feelings of lives. These greater competency and mastery in cold waterand swimming can cause earturnEar-plugs: promote aRegular better self-image ache and complications. It can also throw you off balance improve self-esteem. when you come in to shore. Invest in reusable plugs – they have the added bonus of keeping your inner ears Cognitive warm. From €5 up. The cognitive benefits of physical activity can be extensive and enduring. Exercise enhances our concentration and alertness. Research indicates young people who engage in aerobic activity maintain their thinking and memory skills in later life. Additionally, physically-active middle-aged people are at reduced risk of dementia in older age.
Snorkels: A snorkel takes the stress out of breathing but it’s also worth investing in one-on-one lessons so you can eventually ditch it, giving you more confidence and agility. From about €20 up. Fins: Fins for your feet will give you an extra edge on distance and are good in rougher water, though they take a bit of getting used to, as your legs move differently in them. From about €15 up. Not advisable for newbies. Floats: 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 keys etc inside. Swimming capes: This summer’s must-have item was the DryRobe but there are many other brands of lined fleece coats for post-swimming warm-ups. Fleece capes are available from about €50, while the coats are usually over €150. Flask: A traditional tea flask, from about €15, is well worth the money to get your core warmed up again. Smart watches: When you really start to get serious and want to track your distance, heart rate and stroke efficiency. Starting at around €150, should probably be the last accessory on your ‘essential gear’ list!
TOP TIP
Before you start buying the non-essential items, invest in a few one-on-one lessons. Try and get a coach who sea-
swims themselves and can spot any technique issues. You will never regret that investment.
VIEWING TIP
There are loads of great resources online for techniques. I have found Australian coach Brenton Ford’s Efblack-and-white, fortless Swimabsolutist ming site onthinking (‘I’m is lazy’, Youtube ‘I’m useless’ a great re- , etc). You’re source for human, so videos. accept you’re going to slip up at times. You’re much more likely to get back on the saddle, so to speak, if you adopt an attitude of self-compassion rather than hurtful selfcriticism.
Say it right!
Finally, look at the language you use when it comes to exercise. ‘I have to go for a walk’ makes it seem like a chore and drives feelings of dread and annoyance. Reframe that thought by saying ‘I get to go for a walk’ – a simple little attitudinal shift that fosters feelings of pleasure and gratitude.
As little as five minutes of exercise can stimulate anti-anxiety effects, while Anti-anxiety research consistently finds As little as five minutes of exercise can stimulate TRAINING your lower body can often feel more gruelling than all mistake is allowing the bar to rest on your neck). Hug the bar into anti-anxiety effects, while research consistently those arm, chest and ab workouts, simply because you’re working your traps (the trapezius muscle, across the upper back) to engage finds exercise helps in the treatment of low mood. exercise helps in the some of the largest muscles in your body. Plus, the recovery period your upper back muscles. Active people are less likely to be depressed. Exercise can feel longer and more painful. the barbell and move few steps back so you have enough choices. If IDe-rack instead rolled over in bed andasaid, ‘I’m not reduces the risk of developing depression in the future. Despite this, if we want to take on whatever hills, mountains going or space to perform the move.,Slowly down with your head up to get up until I feel motivated’ I couldsquat be waiting treatment of low mood. Crucially, while exercise might seem like the last thing you broken lifts life throws at us, we need our legs to be strong and amoandfeeling back straight. Lower yourself until your hips are aligned with long time, more listless and demotivated as the want to do if you are depressed, remember that exercise has bile, which requires spending some time building power in ourtime lowerpasses. your knees, with legs at 90 degrees. Drive your heels into the floor people are less likely Active been shown to help ease depressive symptoms. body. to push yourself up, and keep, good until you’re stood up ‘Motivation is not a busback that you get onto’ writesform cogniHere are three key moves for getting your legs into great shape … behavioural straight. Do threeDrsets of 12-15 reps.‘You are the tive therapist Robert Leahy. to be depressed. Exercise Social Whyown are they effective? Barbell squats your posdriver of your motivation. Rather than wait directly for the strengthen The social benefits of exercise are enormous. It has kept terior chain; the hamstrings, glutes, and the adductors [hip muscles]. motivation to show or wait to feel like you want to do it, 1. Fire hydrants reduces us all sane during lock-down. Pandemics aside, exercise also a whole body move. Your legsthing work to move the weight the risk of developchoose toThey’re do it anyway. After all, what is the worst How to do them: Start in a kneeling position on all fours with your can be a way of maintaining contact with friends, leading of the barbell and create a squat. Your abs and lower back muscles that will happen if you exercise or get some work done wrists stacked directly under your shoulders and your hips over your to a greater sense of belonging and togetherness. Indeed, stabilise back, and are that you didn’t feelyour like trunk, doing?and Willyour theyupper take you to shoulders the ingarmsdepression in the future. knees. when thinking of the more beautiful daily rituals, the Italworking balance the bar. Emergency Room:to “He exercised but he wasn’t feeling mo-
Exercises for toning and strengthening your legs 1. 2.
Keep your belly button drawn in toward your spine, with a neutral ian tradition of taking a stroll after meals, the ‘passeggiata’, tivated. Poor guy”’. Leahy’s point is that we should not wait back and your right leg bent at 90 degrees. On an exhale breath, comes to mind. for the motivation to show up. ‘Action and behaviour create lift your leg out to your side, stopping at hip height and ensuring 3. Maybe Bulgarian split squat motivation. the motivation comes later.’ you can feel the connection in your glutes and not your lower back. How tothe do thought them: Stand two to or three feet (depending on your height) All that said, of jogging a lengthy walk Activation motivation Inhale to draw precedes the leg back to the ground. Repeat 12-15 times on each in front of a bench or chosen elevated surface, such as a sofa or chair. can seem unappealing on dark, cold and wet winter days. Think back 12 months: many people repeatedly set goals leg. one legyourself behind you and toes times likeExtend this, prompt to get outrest by your saying it on the bench. Toes to increase their stamina,Being to getinfithis t andbox healthy andmimics shed yourAt Why are they effective? position most can be flatororten tucked, andOf youcourse, shouldonce ensure your hips and shoulders will just be for fi ve minutes. you those Christmas only to at the foundational gait;mince-pie the crawl.pounds, When you’re onstill all be fours, you truly to thefor front Keep your torso upright and haveitbeenare outsquare and about five of or the ten room. minutes, you’re contemplation stagestabilisers a year on. and ‘I’m strengthen not ready yet’ , ‘It’s too Although switch on your core your base. engaged bywant relaxing your shoulders down and actively pulling your much more likely to to extend your walk. hard’, like ‘I don’t haveeasy the move, motivation.’ One yearmuscles on and than the you might looks a fairly it works more navel to spine. Then slowly lower your back knee down towards the poundsAside havefrom become impasse has fed feelings think. yourkilos abs,and thisthe move primarily targets the glutes; floor. of failure. them from all angles. chiselling Remember, you’re human Your front knee will form approximately a 90-degree angle creating The problem lies in the false assumption that one needs There will be times when we fall short when it comes a lunge position. Ensure your front knee doesn’t rotate inwards, and motivation first. Here’s a simple but important psychologito our exercise goals, opting for the comfort of the couch 2. Barbell squats try to disperse the weight throughout the front foot. From here, drive cal principle: activation precedes motivation. Action first, the TV after a long day’s work. This often prompts • Linda is a cognitive behavioural therapist How to do them: This is really one for the gym when you can getand back yourself up to standing and squeeze your glutes at the top. YouHamilton can motivation afterwards. For example, I don’t feel like getting self-sabotaging and demotivating thoughts. People often based in Kinsale there, so keep it in mind as something to try and look forward to the hold a weight to make this move harder. Repeat 12 times on each leg. and she writes a regular column in The up and going for a walk when I hear the alarm clock in beat themselves up when they slip, talking about how they Star. You can contact her on 086 3300807 or good days in the gym again! Please remember that before attempting Why are they effective? Split squats are a unilateral liftSouthern that not only the mornings, but I feel better and more energised when have ‘gone back to square one’. However, don’t confuse a for more information visit www.kinsalecbt.com or www. this move, you should get advice and assistance from your trainer. improve strength but also balance, hip mobility and tone. By focusI am up and about. The motivation is a consequence of is a temporary slip) with a relapse (a fullfacebook.com/KinsaleCBT Stand with your feet more than shoulder-width apart. Hold thelapse (which ing on one side of the body at a time, you can work to build strength my actions and behaviour. I have created it through my blown return to the behaviour of old). Don’t fall prey to barbell across your upper back using an overhand grip (a common and resilience – especially on the weaker side of the body.
3.
GET ACTIVE 2021 || THE SOUTHERN STAR
Blaithín O’Neill, a registered dietician from Skibbereen, has some advice on the relationship between a good diet and a healthy exercise regime
Good food is your fitness fuel! GETTING active can be a great way to start the New Year and provide a healthy distraction from negative news that we are bombarded with on a daily basis. Whatever your fitness goals are, food is our fuel and once you unleash its power, trust me you will see the effects in your performance, weight and well-being. Here are some key nutrients to ensure you have in your diet if you want to get the most out of your training:
Carbohydrates
Carbohydrates are our body’s main source of fuel. It is stored in the form of muscle and liver glycogen that can be broken down into glucose as needed but after approximately 60 minutes of exercise our glycogen stores are diminished. Replenishing these glycogen stores is essential to ensure performance is not impaired and therefore it is advised to consume nutrient rich carbohydrate foods in your recovery meal aiming for 1-2g per kg of your body weight (g/kg) paired with 0.4g/kg of protein to optimise glycogen synthesis. In general for someone who partakes in up to 60 minutes of exercise on a daily of basis a guideline of 5-7g/ kg of carbohydrates per day however this can be increased on days of a big event or training day. Wholegrain, high fibre carbohydrate foods with wholegrains can provide a slower sustained release of glucose into the bloodstream. High fibre for some people can cause unwanted bloating if taken too close to exercise so choose the source that’s right for you.
Protein
Protein is an important nutrient in sports nutrition playing a role in muscle repair, metabolic energy pathways and immunity. It is made up of building block called amino acids and there are approximately 20 different ones found in food. Of this 20 there are 11 known as essential amino acids as our body cannot synthesize and therefore must be found in diet. Foods with all 11 amino acids are high biological value(HBV) proteins and examples include meat,
fish, dairy and eggs. Vegetarians can attain HBV protein by eating complementing foods that together contain all essential amino acids examples include rice and beans/lentils or rye and chickpeas. Ideally you should aim for 15-20g of HBV protein in every meal and have discussed previously ensuring 0.4g/kg in the recovery meal to aid muscle repair and glycogen resynthesis. Examples of 20g protein include 3 eggs, 1/2 can of tuna, palm size portion of fish, chicken, red meat or Tofu, a scoop of protein powder and 200g of Greek yoghurt.
and functions as an excellent anti-inflammatory agent and therefore particularly important to prevent injury and speed recovery after training. As well as these main macro nutrients we need a variety of micro nutrients in the form of minerals, vitamins and phytonutrients in our diets to optimise energy and facilitate repair and rebuilding of tissue. Among these the most important ones are: IRON plays a vital role in haemoglobin production a protein which carries oxygen to our muscle and cells. The best sources are usually animal products such beef, lamb, chicken, pork and fish. It can also be found in vegetables such as broccoli and leafy greens however it is not easily absorbable therefore cautious monitoring of intake is advised. MAGNESIUM is a mineral involved in energy, relaxation, blood sugar balance and muscle relaxation. A deficiency can cause muscle cramping, poor sleep, poor recovery and low energy levels. Sources include dark green, nuts and seeds, legumes and avocados. CALCIUM a nutrient well known for its importance in bone health but it’s also essential to allow muscle contraction and movement occurs. The best sources in the diet include dairy products, soya products, nuts and seeds and leafy greens.
Fat
Essential Fats are a vital nutrient in sports nutrition. In general we should be aiming for 20-30% of overall calorie intake from fat and ideally less than 10% coming from saturated fats. This is particularly important if you are training for a half marathon, marathon, triathlon or any endurance event as fat stores are the next fuel source for the body after glycogen stores are used up. Poly and monounsaturated fats are the ideal types of fat to eat as they are a source of essential fatty acids and vitamins our body cannot produce for important bodily functions. These types of fat can be found in foods such as oily fish, olive oil, nuts, seeds, avocado and eggs. Omega-3 is one such essential fatty acid
VITAMIN C and polyphenols are antioxidants important for tissue repair, limiting inflammation and immune support and can be achieved in required quantities by consuming a wide array of vegetables and fruit. Whether you are an accomplished athlete or just embarking on a new fitness regime, supporting your activity with the best quality fuel will reap infinite dividends in energy, performance and ultimately reaching your fitness goals.
HIGH-POWERED TREATS FOR BEFORE AND AFTER EXERCISE! Pre-exercise energy balls 200g medjool dates 50g nut butter of choice 12g chia seeds 30g dark chocolate 60g oats Blend up dates on food processor. Add remaining ingredients and combine until well mixed Shape into 1 inch balls – should make about 14 Allow to chill in fridge for 1 hr and they should be ready
Post-exercise baked apple and cinnamon proats: 40g oats ½ cooking apple peeled and sliced 1 scoop of protein powder 100g Greek yoghurt 1 egg 1 tbsp cinnamon Mix all ingredients and bake in a dish in the oven for 25 minutes at around 200 degrees. Eat hot or cold with extra Greek yogurt, nut butter and fresh fruit.
• Blaithin O’Neill is a CORU registered dietician based in Skibbereen. See Instagram: blaithskitchen
THE SOUTHERN STAR || GET ACTIVE 2021
Go for long-term success Make sustainable plans and habits when it comes to exercise rather than trying to find motivation all the time say trainers Jonathan and Sharon of Body Active in Skibbereen What is the first piece of advice you give to anyone starting out on a new fitness plan? Make a sustainable plan that fits around your lifestyle and enjoy the journey, not the destination. What is the most common mistake ‘newbies’ make? People jump into the deep end and put too much pressure on themselves. If they slow down and think long-term it will result in a healthier lifestyle. have you had to adapt because of Covid-19? Just like the whole world we have had to adapt to Covid-19 restrictions. We had to move our business online where we have created a community there. We have a private group on Facebook where we have 4 live workouts with playback, wellbeing talks,healthy recipes and member challenges. We also run zoom fitness classes 4 times a week and also provide personal training through zoom. Outside of Covid-19, is there a future in online training classes? What have been the pros and cons been for you so far? Yes there is. It really ticks the boxes for some people who find it hard to get to the gym and with their busy lifestyles they can work out at their own time from the comfort of their own home. Although it’s a great service to have it misses the real personal interaction between us and the clients. What is the best time of the day to train, why, and for how long? That is a personal preference and to suit the individual. Some people prefer to work out early mornings and others in the evening. We are lucky we can cater for all.
proves joints flexibility, helps with weight control and gives you confidence. For anyone looking to workout at home during a lockdown or in addition to what they might do with you in a gym during normal times, what are the top five pieces of equipment they should have, and why? • TRX strap • Kettlebell • Dumbbells • Resistance band • Step If you are on a tight budget, name some household items you might be able to improvise with? • Water bottles • School Bag •·Books • Towel/Bed Sheets • Food cans • Chair Body Active provides a number of classes including spinning, circuit training, strength & conditioning, HIIT (High Intensity Interval Training) and personal training. All ages are catered for, from kids and teens to older adults. They also cater for team sports and offer pre & post-natal training courses. • Check out Body Active on Facebook, Instagram (Body Active). Email: bodyactiveskibb@gmail.com or call 083-8273430.
Locked down? Can’t get to the gym? Don’t have any equipment at home? There are still things you can use to work out on your own, or as part of an online class. – Try using water bottles or food cans as weights. Drink the water afterwards! Need something heavier – try a schoolbag! – A bedsheet makes a handy alternative to a TRX strap. Tie a knot in the centre of it, hang it over a door and close the door. Be careful when doing this and it’s best to seek some expert advice first. – Try using a small stool or a strong wooden box as a step for step aerobics – Don’t forget, using your own body weight for exercises like sit-ups, squats and push-ups requires no equipment at all – just will power and determination. NB: Always seek doctor’s advice before starting out on any new exercise regime and for the best results from your training, consult a professional trainer.
Unit 7, Curragh Commercial Park, Marsh Road, Skibbereen
BodyActive is a fitness business - which caters for all fitness levels whether it’s in a group environment or more of personal 1 to 1 session. We really focus strength and conditioning while also promoting nutritional habits to all our clients.
When someone comes to you and they are struggling to stay motivated in terms of their fitness plan, what is your advice to them? Create habits! Removing ‘motivation’ and creating a sustainable plan or habit will lead to long-term success.
Since Covid, we have brought our business to another level, which we offer an online service, very similar to our onsite model, group sessions and / or personal 1 to 1 sessions. Our real aim in BodyActive is get people moving and get people smiling. Like we said above, we cater for all fitness levels and also all ages. Join us, the first step is always the hardest, after that it’s easy.
Has motivation been a particular problem for people during lockdown do you think? Why? Yes- motivation seems to be down as people have nothing to look forward to i.e holidays, wedding, parties. What we are trying to promote is that working out will benefit you physically but more importantly mentally throughout this tough time. Describe the type of person who would most benefit from some form of training. Everybody should train - simply everybody! There are so many benefits: It improves muscle mass, helps with bone density, im-
IMPROVISE!
Sharon O’Brien and Jonathan Davis of Body Active.
T: 083 827 3430 | E:bodyactiveskibb@gmail.com www.bodyactive.ie
GET ACTIVE 2021 || THE SOUTHERN STAR
Focus on the good stuff!
Tom O’Herlihy of Clonakilty Park Leisure Club has some timely advice on staying positive and staying active THIS new lockdown has hit many of us hard. Previous lockdowns were during the brighter and longer days, there was some novelty and it looked like it wouldn’t go on for too long. Not being able to go to the gym or pool, sports hall or pitch to train with friends takes a toll, not just on our physical health but as most of us are beginning to realise, on our mental health. That’s why is is now more important that ever to focus on the good stuff: • The vaccine is on the way • Many of us are better set up for working or studying at home • Our commutes are either gone or much easier • We have more time for ourselves. • We have more time for our families. • We have more control over our and our family’s diet and exercise because we’re all at home together. • We can all eat together much more often. • We can exercise together more often.
Focus on exercise and family fun
If you are no longer commuting – get up at the same time. Before you shower go out for a walk, run, cycle and involve the family if you can. If you only had a 10 minute commute then at the very least walk for 10 minutes in the morning and evening. That’s 20 mins a day, 40 if you usually go home at lunch time. You don’t just get exercise, you get headspace away from the computer, reduce the risk of repetitive strain, improve posture, thus helping your back, you get daylight to make vitamin D to strengthen and protect your bones. Since you are not going to an exercise class or taking the kids to training, a match or whatever - take the family to a
can take turns making the meals. If they are younger, they can choose the meal and then help you make it. Children are often more likely to eat something if they have helped or prepared it themselves even if it is healthy. Some may be less inclined to eat excessively if they have to prepare it themselves (that goes for all of us!). Food made from scratch is generally healthier than ready-made food. It has fewer ingredients and you know what they are.
For now, some simple guidelines
beach or wood or any of the wonderful local walks within your 5km, where you can run, cycle, play hide and seek or whatever. Bring torches for an evening-time adventure, and don’t forget the dog! This kind of activity often results in more running and chasing than planned, (for everyone). It also provides great opportunities for unexpected chats between different generations. You may be surprised what your children can teach you on a long walk.
Food
When we were going to an ‘on-site’ job and taking people to school, etc. that dictated what and when people had to eat. Now, we can plan the food for the week for the whole family. We can eat together more often, we can even eat lunch in the middle of the day with our children. Some of us haven’t done that since they were babies! We can also cook together. If the children are old enough they
Until you can get into a gym again and go back to your old and no-doubt much missed ‘proper’ workout, try the following: • Walk on a beach, dunes, footpath, greenway, Coillte walking trails, private path or fields with permission. Otherwise find a quiet road but wear hi-vis and walk on the correct side, without headphones. • Make it FUN! That is a must. Laughing burns calories, exercises your core, releases all the good endorphins and will encourage everyone to do it again. • Stick to your schedule. If training was at 4pm Tuesday, do it at 4pm Tuesday - if you start putting it off it may never happen. • Make food from scratch. It is great practical learning for children. It is healthier food. It gives you more versatility, cook it more or less, add herbs, cheese etc to adjust taste without adding cheap un-healthy flavour enhancers. • So, until we can get back to our friends in our gyms, pools and pitches, stay ACTIVE! It is the best thing for our minds and bodies. No excuses – just chase someone around the garden!
Choose a SAFE workout Become a member TODAY (We’ll freeze it until we reopen!) • Socially distanced gym machines • Training programmes tailored to your requirements • Designated swimming lanes and lots more …
T. 023 883400 W. www.clonpool.ie
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