Dominating Your New Year’s Resolution: An Amatuer Fitness Guide

Disclaimer: No one in the College Tribune is a licensed professional in medicine, nutrition, diet or fitness. Therefore, any suggestions made are generalised. Be sure to consult your doctor or health care provider to see if certain lifestyle changes are for you.

Trigger warning: Discussion of weight loss/gain and calorie counting.

It’s about that time of year when you make the same New Year’s resolution once again. This year is the year you are going to embark on your fitness journey and get beach body ready for your J1 trip to San Francisco this summer. All that is stopping you is, well, just about everything. Unfamiliarity with gym equipment, the fear of the “macho man” nature of public gyms, the idea of making a fool out of yourself by dropping a weight on your foot, or someone else’s foot. Do not panic! No need to look any further for advice on making that resolution a reality than a student journalist with zero personal coaching experience! (I lift weights sometimes I promise.)

This article will address upper-and-lower body exercises and routines, personal aspirations, along with the importance of nutrition and recovery. Admittedly, this may not be the most riveting read the College Tribune has ever produced… but undoubtedly beneficial to those who wish to make a start in the gym.

Time Efficiency & Progress Maximisation

A common misconception that people have when they first enter a gym is that they should focus on 1 section of their body per session, such as arm day, chest day, etc. While this is fine and will provide some results, in order to maximise progress and efficiency, you should combine muscles which coincide with other muscles’ movement.

For example, it would be a good idea to work the triceps, shoulders and chest on the same day since they are push-oriented muscles. Push-oriented muscles are those that contract when the body is pushing an object. This can also be done with

DARA SMITH-NAUGHTON SPORTS EDITOR

the biceps and back since they are both pull-oriented muscles – contracting when pulling an object.

Differing Approaches for Differing Aspirations

There are a variety of exercises that you can do via one of UCD’s many gyms. I will not dive into explaining optimal exercises for each muscle group which is better explained by professionals and naturally take time to learn through repetition. However, something which is worth mentioning is how your approach to the gym should be adjusted to your aspirations. Whether you would like to burn some Christmas calories, bulk up for university sports, or simply want to be happier with how you look; your daily routine should fit alongside this desire. For those hoping to lose weight, you should primarily focus on your calorie intake and in turn how many calories you are burning. Try to ensure your calorie intake does not exceed the amount you are drop- ping each day. This can be tracked using helpful apps like MyFitnessPal which allow you to take note of what you are eating and how much exercise you are doing every day. I would advise against fasting, there are healthier ways to go about a calorie deficit plan, such as eating lighter food alternatives and increasing your daily exercise such as walks.

If you are looking to gain weight, your focus should be the opposite. Your priority should be to make an effort to intake more calories, healthy calories that is. Again, MyFitnessPal is a great tool for tracking your calories. Compound exercises are a great way to build strength as these exercises target multiple muscle groups at once. Some of these exercises include deadlifts and the bench press. It is important to note when starting off, focus on your form more so than the weight on the bar, ego lifting is a pandemic!

Should your desire be to look like a prime Chris Bumstead, try to concentrate on consuming plenty of protein and practising isolated exercise, i.e. exercises that target a single muscle group as this develops a well-defined muscle quicker than compound exercises. When making any changes to your diet always consult your doctor or medical provider.

The Vital Tool of Recovery

Lastly, and possibly the most important advice I can offer a gym new-comer, allow your body time to recover. In order to avail of the maximum amount of progress, your body needs time to repair and heal your muscles after a hard workout. So get sufficient rest and take a couple days off a week, at this stage you’ve earned it.

All jokes aside, the toughest day of your journey will be your first day in the gym. Once you have overcome the initial nerves, every session gets easier. So get that first day out of your way as soon as possible because you won’t see progress until you start!

Oh, and don’t forget your towel, the UCD gyms are stricter than you would think.

2023 Streaming Suggestions

ELIZA POTTER FILM AND TV CORRESPONDENT

Three Pines Amazon Prime

This detective show starring Alfred Molina, of Doc Ock fame, was released at the beginning of December but unfortunately seems to have flown a little under the radar. Based on a series of best-selling novels by Louise Penny, it’s a snowy mystery series set in the eponymous Quebec town of Three Pines. The show splits up each book into two episodes with an additional mystery about the murder of an Indigenous woman named Blue Two-Rivers running throughout the entire series, allowing for a good mix of serialised and more standalone storylines. Molina is as fantastic as usual, but the supporting cast are also excellent, with Clare Coulter’s elderly, duck-owning character being a particular highlight. Overall it’s a nice, cosy watch.

The Menu Disney+

Released in cinemas in November, this foodie thriller starring Ralph Fiennes and Anya Taylor-Joy recently premiered on Disney+ via their Star brand. Set in the world of fine dining, the plot concerns a group of prestigious guests invited to an island restaurant by a celebrity chef named Julian Slowik (Fiennes), with events quickly beginning to take surprising and horrifying turns. Both Fiennes and Taylor-Joy were nominated for Golden Globes for their performances in the film. It’s difficult to say much more without giving some of the twists and turns away, but it’s likely to be enjoyed by fans of films such as Parasite and Get Out.

The Last of Us Now TV

At the time of writing this article, the show has not yet been released, but given that it’s almost definitely going to be the most talked about programme this month I figured it was worth including. The multiaward winning PlayStation video game, which concerns a journey across a United States devastated by a fungus which turns people into zombie-like creatures, finally comes to the small screen, and whilst it’s unlikely that it’ll be an easy watch, early reviews suggest it is absolutely worth checking out. Pedro Pascal, perhaps best known as The Mandalorian, stars a lead character Joel, who is depicted as somewhat more physically vulnerable in the show in order to create additional tension. Perhaps this will finally break the curse of popular and well-liked games being turned into reviled TV shows and movies. No rating since it isn’t available yet.

Glass Onion: A Knives Out Mystery Netflix

I’m sure many of us watched this over Christmas with our families, but in case you didn’t, I can’t recommend this film enough. Daniel Craig is back as detective Benoit Blanc, and this time he’s investigating a mystery on a Greek island during the Covid-19 pandemic. If you liked the original Knives Out, you’ll know this leads to a comedic and clever mystery, all performed by a brilliant cast of actors including Edward Norton, Kathryn Hahn, Kate Hudson, Dave Bautista, and Jessica Henwick, but of course it’s all about Craig and his entirely ridiculous Southern American accent.

The Big 4: Oscar’s Predictions 2023

DANIELLE DERGARABEDIAN EDITOR

By the time this is published – actually to the day – the nominations for the 95th Academy Awards will be released. The College Tribune is hoping not only to predict the nominees, but the winners – which will be announced in March. With over 20 categories, it would be hard to go through each in depth so we chose the 4 of the major categories – Best Picture, Best Director, Best Actress and Best Actor.

predictions for the upcoming 2023 Academy Awards ceremony.

Best Picture

Predicted Nominees:

The Banshees of Inisherin

Everything Everywhere All At Once

Tár

The Fabelmans

Avatar: The Way of the Water

Top Gun: Maverick Triangle of Sadness

Elvis Women Talking

All Quiet on the Western Front

Honourable Mentions:

Glass Onion: A Knives Out Story

Aftersun

The Inspection

Nope

Predicted Winner: sounds so specific but transcends its focal characters to offer a deeper meaning to its audiences.

Although we wish the answer was not so obvious, sometimes the Academy is just handed a winner. The Fabelmans is a semi-autobiographical film loosely based on Spieldberg’s childhood and first years in Hollywood. At its core, The Fablemans just has something these other nominees don’t – it is a love letter to filmmaking. (Oh, and it’s already won a Golden Globe for Best Picture in the Drama category.) The Academy loves many things, but mostly it loves itself. Frequently a “movie about the movies” is nominated, but it does not always have the best track record for winning. Previous Best Picture winners that follow this pattern and won include, Birdman (2015 winner) and The Artist (2011 winner).

What really sets the film over the edge, is the personal connection to one of Hollywood’s favourite directors – Steven Spielberg. Many of the other films on this list hold more technical brilliance – which is not to discredit The Fabelman’s stellar cinematography and directing; but, it is hard to ignore that The Fabelmans is a film that reminds you what it feels like to discover the power and joy of filmmaking. A feeling that is easily sympathised with and understood among Academy members.

It is hard to compare near perfect movies that are so different, but in comparison to The Fabelmans, Everything Everywhere All At Once goes beyond modern ideas about storytelling to create a film that is completely original.

Best Director

Predicted Nominees:

The Daniels (Daniel Kwan and Daniel Scheinert) - Everything Everywhere All At Once

James Cameron - Avatar: The Way of Water

Stephen Spielberg - The Fabelmans

Martin McDonagh - The Banshees of Inisherin Tod Field - Tár

Honourable Mentions:

Baz Luhrmann - Elvis

Edward Berger - All Quiet on the Western Front

Jordan Peele - Nope

Predicted Winner:

Many of the names on this list are Hollywood powerhouses which already signals it will be a tough fight for the winner. Each director deserves an award simply for the feats achieved in filmmaking this year, mostly by those named on the list, but sadly only one can win. Although possibly two in the case of directing duo, the Daniels. The Daniels created a film that had the potential to be an incoherent mess and somehow visually streamlined the story, humour and emotion to create a modern classic. Not one inch of the frame is wasted in this film and each scene, Easter Egg and moment serve a purpose to the wider story. The existential humour and commentary on modern society’s relationship with the internet make it one of the most intelligent films in the last decade. Without the Daniels’ direction, the film simply falls apart.

Best Actress

Predicted Nominees: ter-driven film. Examples of these winners include Frances McDormand (2021 winner), Renée Zellweger (2020 winner) and Julianne Moore (2015 winner). While there are a few character driven films on this list, Blanchett’s performance as Lydia Tár is particularly notable. She provides an erratic and yet subtle performance as the renowned fictional composer. Blanchett’s performance is the perfect example of show don’t tell.

While a portrayal like Armas’ in Blonde relies on big displays of emotion to tell the story and sell the drama, Blanchett’s performance draws you in with the confidence and elegance of the character while she depicts the muted nods to her character’s flaws and ultimate decline. A cautionary tale that comments on cancel culture and abuse of power – it is almost impossible for the film to be so airtight without Blanchett’s lead performance and that is something you cannot ignore in this category.

Best Actor

Predicted Nominees :

Colin Farrell - The Banshees of Inisherin as Pádraic Súilleabháin

Paul Mescal - Aftersun as Calum Paterson

Brendan Fraiser - The Whale as Charlie

Austin Butler - Elvis as Elvis Presley

Jeremy Pope - The Inspection as Ellis French

Honourable Mentions:

Gabriel LaBelle - The Fabelmans as Sam Fabelman

Daniel Kaluuya - Nope as Otis “OJ” Haywood Jr.

Predicted Winners:

As mentioned, the Best Actor winner is often the actor in a character-driven story. This signals the potential winner may be Fraiser or Butler, but it is hard to deny the buzz around Farrell’s lead performance in the Banshees of Inisherin

Generally, the Oscar’s can be quite predictable with clear genre favouritism and seniority prominent features in many of the ceremonies.

However, the Academy is slowly becoming more diverse and modern. This development subverts patterns and tradition in favour of the winners being actually based on the quality of the films and performances themselves. An entire article could be written solely on that premise, but for now we turn to our

With that being said, the Academy often pits the traditional winner and the transcendent modern classic against each other. The other potential winner, and the College Tribune’s pick for Best Picture, is Everything Everywhere All At Once. The film already achieved a win for Best Picture at the Critics Choice Awards against almost all of our predicted nominees.

A truly unique story which depicts the story of the Asian-American immigrant experience, a tense mother-daughter relationship and, of course, the wacky hijinks that comes with exploring the idea of the multiverse. You laugh, cry and ponder the meaning of existence (sometimes all at the same time) while connecting with a story that

Cate Blanchett - Tár as Lydia Tár

Michelle Yeoh - Everything Everywhere All at Once as Eveyln Quan

Wang

Ana De Armas - Blonde as Marilyn

Monore

Michelle Williams - The Fabelmans as Mitzi Schildkraut-Fabelman

Danielle Deadwyler - Till as Maime

Till-Mobely

Honourable Mentions:

Viola Davis - The Woman King as General Nanisca

Keke Palmer - Nope as Emerald

“Em” Haywood

Predicted Winner:

Winners in either Best Actor category are very often actors who portrayed a person in a very charac-

A masterful performance which the Tribune considers his best to date –Farrell portrays the distraught and emotionally immature Pádraic who finds himself in a feud with his best friend seemingly overnight.

What is truly brilliant about this performance is the range of emotion Farrell portrays in less than 2 hours – sometimes without speaking a word. While he maintains his Irish accent, Farrell melts into the character seamlessly. He is not afraid to go big with startling displays of anger, but can still sell you on the heartbreak his character feels through a glossy eye and the quiver of a lip. It is difficult to walk the line between comedy and drama, but Farrell sells you each time with his delivery. With two Irishman potentially gaining nominations for Best Actor this year, it is very possible Ireland will bring home a win in this category.

Entertainment and Lifestyle Editor, Sophie Melia, reviews cultural phenomenon, Wednesday

Melia discusses a nearly century old franchise and how it’s modern adaptation is resonating with teenagers and young adults across the world.