When the going gets tough the quote that I keep in the back of my mind is:
This is a great snack to help beat the morning/afternoon slump: banana and strawberry bread/muffins (using only half the sugar in recipe). They've now become a massive hit with all my family.
I don't possess a weighing scales so the recipe uses 'cups' as measurement.
I sometimes add a cup of strawberries too or poppy seeds and today tried choc chips (not as healthy but Devine!)
3 ripe bananas
2 cups of plain flour
1 teaspoon baking powder
1/2 cup of sugar
2 large eggs
1 cup of melted butter
- Mash bananas, add sugar and the slightly beaten egg.
- Stir in melted butter.
- Stir in dry ingredients.
- Spoon into medium size muffin pan, silicon muffin tray or any oven tray used to make bread.
- Bake 20 minutes at 350F/180C.
At the end of the year our training with Susie, our 10th anniversary Inspiring Client winner, comes to a close. To celebrate Susie's great dedication to her fitness and health we are going to have a Susie Special series where over the remaining weeks we are going to hear what motivates her, her favourite snack recipe and other tips.
First of all an update from Susie herself....
"My progress has been incredible. Not only physically has there been a change in my measurements but I feel so much stronger, healthier and energetic. Most importantly, for the first time in my life when I got injured I was still able to exercise through it with Sarah's guidance and expertise. Normally when I get injured I would stop exercising completely, let the pain consume me and convince myself I wasn't able for anything which then made it so hard to get back into exercising once the pain goes.
I recently ran a 10k which is something I would never have been able to do in the past. Exercising the wrong way and not building overall strength meant that in the past when I ran I would end up injuring myself. Now that I feel stronger and fitter than ever I'm not happy with just completing it. I set myself a goal to do it within a certain time and achieved it!"
More from Susie next week....
As we go into the darker months of our year, one thing that will keep you focused on your exercise and to keep encouraging you to go outdoors for some fresh air and well needed Vitamin D is to have an event goal.
Here is a list of events that are happening in and around Galway between now and Christmas. Have a look. You may never know what might take your interest. Our trainers will be happy to put together a training programme for you.
This is not a complete list. There are always lots of charity walks happening so keep your eyes out when reading the Advertiser or check local poster boards.
28th October - 2k Zombie Chase in Salthill - family fun event
4th November - Turk Warrior Challenge - Merlin Park
4th November - Run/Walk for Mary - Peterswell Village
11th & 12th November - BelleekMarathon, both days, Ballina, Mayo
19th November - Leenane 5 mile, Leenane, Mayo
19th November - Ballindereen 10k - Co. Galway
26th November - Santa Dash 5k/10k - Salthill
3rd December - Belleek Woods 10k, Ballina, Mayo
26th December - Athenry 10k
These fantastic businesses sponsored our spot prizes and goodie bags for our 10 years in business celebrations. Please support them whenever possible.
Functional Fitness Over 55s | Galway Water | Sarah Lynch Swimming | Pat Hogan Pharmacy | Clean Cut Meals | The Sports Dome | Chi Toulou Shea Butter | Ocean Fitness | Yo!Fit
Thanks to all those who joined in on our 10 years in business celebrations last Saturday. It was a great afternoon with the 10k for 10 years run/walk and then a great evening with the party in Salt. Here's to another 10 years!
In keeping with our 10th Anniversary theme, here are our top 10 tips to keep you motivated to exercise:
1. Join Charity Events
Join a long charity walk or mini-marathon! Look out for these types of events around your area. If you sign up, you are more likely to put in the training. Participate.
2. Turn off the phone
There’s nothing that disrupts our lives more consistently and insistently than the telephone. Don’t let your phone interfere with your workout! Turn off your home phone. Leave your mobile phone on silent if you go out for a walk. This is your time!
3. Persistence is more important than hard work
Consider doing just 30 minutes of exercise a day. This will feel more realistic especially if you are a busy person. Just exercising for 30 minutes a day, 5 days a week, adds up to 2.5 hours of exercise per week! Not bad for a busy person. Consistency is key. Focus and consistency will bring you a long way.
4. Coping with rainy days
Check out your local community or leisure centre for winter classes and activities, know what is available. Try something new.
5. Get wet
Swimming is a great activity at all times of the year. You might not be setting Olympic records but it will still help you towards your daily amount of exercise. Relax in the sauna or steam room afterwards as a reward.
6. Invest in rain gear
There is nothing like walking in the rain. Ensure you have adequate protection from the elements, proper reflective gear and a light if necessary for the long evenings ahead. Be prepared.
7. Make the most of windy weather
Just because the sun has gone it doesn't mean you can't go to the beach. Wrap up well and try an activity like flying a kite with your children, jogging along the beach front, going for a brisk walk in the sea air.
8. Go exploring
Buy a local map and go for family cycles or walks every weekend. Make it more interesting by choosing somewhere new to explore every time.
9. Remind yourself
Help yourself not to forget - set a reminder on your phone or leave your exercise shoes by the door. Arrange to meet a friend for a walk instead of a coffee on a regular basis.
10. Make it sociable
Meet up with friends for your exercise or join a class or a club. Set it up so that you have someone to encourage you to exercise especially when you least feel like it.
Calling all old clients and new! I am celebrating 10 years in business on October 7th with a 10k run/walk/jog/all three on the prom and drinks and nibbles in Salt Restaurant and Bar in Salthill that evening and would love to have you along. It is all of you who got me this far! The 10k will be starting at 5pm on the prom, quick change into the glad rags and then the party starts at 8pm. You can join us for one or both of the events and bring a friend too. Please RSVP to me on 0851033753 or email firstname.lastname@example.org.
Back extensions are a great strengthening exercise, and you don't need any special equipment to do them.
Here I use a stability ball as it makes your core work harder throughout the exercise.
Main muscles: Lower and middle back muscles (mainly Erector Spinae). Also deep back muscles (multifidus and semispinalis)
Secondary muscles: Glutes, hamstrings and neck muscles
1. Lie facedown on a stability ball, hands behind your head, feet against a sturdy object.
2. For the beginner verion, keep your knees on the ground.
3. Squeeze your glutes and lift your torso up until your body forms a straight line. Hold for one or two seconds.
4. Slowly return to start.
For the next stage, perform the same movement but with your knees off the ground
To add more of a core element, you can include twists (this can be done in both the beginner and progressed version).
This exercise targets the lower back but also incorporates the obliques (the muscles on the outside of your torso).
You can also add a weight by holding a disc across your chest.
Why I like it
The lower back is a really important area of the core that can sometimes be forgotten when doing core work.
This stability ball version is great for all fitness levels, and you can feel those back muscles work as you do it.
As our core links our upper body to our lower body it is important to do core exercises with movement involving other muscle groups.
I have chosen this double action exercise to do just that. It also is an efficient way to workout if you are stuck for time as it works many muscles at the same time.
Main muscles used: Hamstrings, quads, calves, obliques, shoulders and arms
1. Place the right foot on a step or bench and keep it there.
2. Hold the weight by your left hip with both hands.
3. As your lift your left leg onto the step bring the weight from your hip across your body and high over your right shoulder. Keep arms as straight as possible as you do this.
4. Lower your left leg down to the ground and the weight back to your left hip again keeping your arms straight. Repeat for required reps. Then change sides.
It is important with this exercise that you keep the leg that is on the step in good hip, knee and foot alignment. Make sure you twist your body around with the weight, not just your arms.
You can use a higher bench once you have your technique right and need an extra challenge.
Do 10 reps each side x 3 sets. Hold a weight that is challenging but comfortable to swing without losing your balance.
During the summer holidays, it can be very hard to negotiate with kids and keep them having a regular and balanced diet. Even a simple trip to the beach can involve pleading for ice-creams and looking for nibbles, and that’s just us grown-ups!
So here are some great alternatives out there to sugar-laden foods, that both kids and grown-ups can enjoy without feeling guilty, and also without feeling denied either.
As an aside, making these can also be a great way to keep the kids entertained for a few hours.
I love these little frozen delights, and they will go down a treat if we get some of the same glorious weather we got this weekend.
Simply fill your ice-lolly molds with good quality diluted cordial and pop them in the freezer. Add in some berries to the molds too. A good way to get your kids to eat fruit and drink more water. Freshly squeezed orange juice works just as well.
How cute are these little fruit flowers? We definitely eat first with our eyes, and this is really visually appealing. Get the kids to help you make them – it will keep them occupied for an hour during the holidays.
These could not be easier! Simply blitz mango and coconut milk and freeze in ice pop molds for a simple and sugar-free ice pop that the whole family will love. You can also use frozen mango (I know that fresh mango isn’t so easy to get your hands on).
For the next few weeks we are going to focus on building your core strength.
We often think of the core as being just our “abs”, but there are much more areas involved in core strength than the abdominal muscles alone.
Exercising your core also means training the muscles in your pelvis, lower back, hips and abdomen.
And having a strong core isn’t just about having a leaner midriff either.
Core strength also helps with stability and balance and improves posture (vital these days when we spend so much time at desks or in the care). Of course, core strength also supports any athlete (from the dabbler to the professional) to improve their technique and help to avoid injury.
It’s useful to consider our core as the trunk of a tree – the trunk needs to be strong and supportive around the full circumference of the tree, and not just at the front
Oisin has chosen this exercise, Hanging Knee Raises, as one of his favourite. It is a challenging exercise. If you don't have a high bar or access to one, visit your local playground, find the monkey bars and give it a go!
Reason he loves this exercise: There's no hiding!!
Body parts used: Abs, arms, shoulders, back
Primary- Rectus Abdominis, Obliques
Secondary- Forearms, deltoids, upper back
Sets/Reps: reccomend 3 sets, 8-12 repetitions
1. Grab and hang from bar with an overhand grip slightly wider than shoulder width.
2. Raise legs by flexing the hips and knees until hips and knee are fully flexed or knees are above hip level.
3. Return until hips and knees are fully extended downwards.
4. Ensure hips go into full flexion, otherwise the rectus abdomonis and external obliques will only act as stabilisers to the pelvis and will not necessarily be put under optimal tension.
4. Control and tempo is key. Keep exercise slow and avoid any swinging. Exhale during concentric(way up) phase, inhale during eccentric(way down)
As part of our ongoing 10th birthday celebrations, we presented Orla Murray, our longest regular client, with flowers and free PT sessions to say thanks for her loyalty throughout the years.
Orla has trained with us consistently for 9 1/2 out of our 10 years in business and has gone from strength to strength. Her main goal when she started with us was simply just to keep fit and healthy. From there she got the running bug and completed 1/2 and full marathons. And now she is hooked on open water swimming. Where to next Orla? She said that one of the main benefits of Personal Training was that it was an appointment that she had to keep. Otherwise she knows she would have found it hard to keep up the fitness momentum.
Thanks Orla for being a great client and a pleasure to train.
This quote comes from Muhammad Ali – 3 times World heavyweight boxing champion.
It's the last sentence from a longer quote of Ali's that goes as follows:
"I hated every minute of the training, but I said, 'Don't quit. Suffer now and live the rest of your life as a champion.'"
Many people look at the quote and get the message. Others don’t.
The ones who get the message succeed. The ones who believe they don’t need to suffer at all - well, they can only go so far.
Suffering is a state of mind that you go through on the way to focused bliss.
Think about the foregoing sentence for a moment.
You may not need to ‘suffer’ but to achieve your goals a bit of sacrifice is needed.
Be the person who gets the message.
As you may be aware, I am swimming across Galway Bay on 22nd July as part of a two-person relay team. I am quickly learning that it is not a race about distance but a mental challenge about dealing with the open water elements – the cold, the choppy water, the brown jellyfish – and trying to get your training in while coping with all of that.
Aside from all of that, swimming, whether in the open water or the pool is an amazing and invigorating sport. If it is not already part of your exercise regime, then it is worth considering. If you can’t swim, look up your local pool for classes. My recommendation would be www.swimbuddies.ie – Sarah and Caitríona will look after you very well for both pool and open water swimming lessons.
Here are some of the main reasons to get into swimming:
1. Swimming is a great workout:
- It provides an all-over body workout, as nearly all of your muscles are used during swimming as it moves against the resistance of the water.
- It keeps your heart rate up but takes some of the impact stress off your body
- It builds endurance, muscle strength (in particular your upper body which in a lot of people can be weak) and cardiovascular fitness
- It helps maintain a healthy weight, healthy heart and lungs
2. Swimming can be a relaxed and peaceful form of exercise, especially when done in the open water. People often comment on the serenity of swimming in the sea on a calm day, with the hustle and bustle of daily life being left on the shore.
3. As with other forms of exercise, it can help to relieve stress by producing endorphins. This can help improve your mood, improve the quality of your sleep and help you to manage stress and anxiety.
4. Swimming is a great low-impact cardio exercise which can be so beneficial if you have an injury or want to avoid impact sports. But don’t be fooled – just because it’s low impact, doesn’t mean it won’t give you a workout.
5. You can use swimming intervals to improve your cardio fitness. This can be done most easily in the pool. For example, you can do 8-10 lengths of the pool to warm up. Then you can do 2 lengths at a fast past, and 4 lengths at a recovery pace. Repeat for the desired number of intervals and see your cardio fitness improve.
6. When done correctly, swimming can really help to improve your flexibility. You need a broad range of motion in the shoulder area to get full benefit from your stroke so the more mobility you have (and increase) in this area, the more efficient you will be.
7. It is also a great workout for the core. You need to keep your body in good alignment in the water, and one thing that can help this is core strength. You will work your abdominals and obliques as you hold your body straight in the water, and stroke correctly with your arms.
8. You can take it on holidays with you! Many of us (at least in Ireland) like to spend some time in a sunny country during the summer if we can. And most warm countries provide somewhere to swim – whether it is the sea, lakes or outdoor swimming pools. And packing your swimsuit won’t take up an extra space in your luggage!
The Galway Bay swim is a charity swim for Cancer Care West. If you would like to sponsor me and donate to a very worthy charity please follow this link:
This shoulder exercise is great for strengthening the whole shoulder joint. It involves not only the main shoulder muscle but also the smaller stabilising muscles as it brings in external and internal rotation of the shoulder joint. One to definitely include in your workouts especially if you play sports including throwing and hitting and ideal for swimmers too.
Here Susie, our inspirational client of the year, demonstrates the 4 main movements of the exercise. She says she loves this exercise as she feels it really works the whole shoulder in one exercise and when time can be short in the gym it is a perfect exercise to make sure all the muscles of the shoulder are being strengthened.
1. Stand with arms in 2 right angles by your side
2. Keeping the right angles with your arms raise your elbows to where they are in line with your shoulders.
3. Lift your hands up to where your knuckles are facing the ceiling.
4. Bring your hands forward again.
5. Then bring your hands back to your side.
Perform 10 reps x 3 sets. Start with a small weight initially as the smaller shoulder rotator cuff muscles fatigue quite quickly. Remember to breath with each rep and stand with good posture.
Congratulations to Grainne Siriwardhana recently won 3 PT sessions with us!
Grainne says, "I am thankful to have won such a great prize with Sarah Thornton. The sessions have helped me decide on my fitness goals and with the help of Carrie put a plan in place to achieve them.
I find the training software and app that they use is very good for following the workouts and ensuring you are doing the exercise correctly. It also provides a reminder to do your exercise routines. I can't recommend Carrie highly enough".
This exercise is great for not only strengthening the main shoulder muscle but also the small external rotator, shoulder-stabilising muscles which is very important to prevent injury to your shoulder.
Body parts used: Shoulders, back of arm
Muscles worked: Medial deltoid, posterior deltoid, Tricep
Recommended set/rep pattern: 3 sets x 10 repetitions
- Preform this exercise either standing or seated.
- Start with dumbbells positioned in front of the shoulder, palms facing in towards the body and elbows directly under the wrist
- Initiate movement by bringing elbows out to side. Continue to raise elbows outwards while pressing the dumbbells overherad until arms are straight.
- Lower to front of shoulders in opposite pattern and repeat movement
At this time of year, many of us are looking forward to our summer holidays. We might even be following a workout routine to get us feeling fit and well for the beach. But what happens to that routine once we reach the airport and get into "holiday mode"? It often gets left behind and we fall out of the habit of exercise completely for the week or fortnight we're away. We often forget about eating well too. And when we come back it can take some time to get back to normality. So by the time we do put on our runners or hit the gym again, a month may have passed and we're starting on the back foot.
So how can we avoid this holiday trap (without taking the enjoyment out of the holiday of course)?
Here are a few simple tips that should help:
- Make some room in your luggage for your workout gear. If you're going somewhere warm, remember you just need one set of light clothes. You can rinse them after your workout and they will be dry by morning. You've got to love good drying weather!
- Make activity part of your day. Fancy heading to the local shopping area? Why not walk. Want to see the sights? Why not hire some bikes and get around using pedal power.
- Social media has really made the world a smaller and more accessible place. So if you feel a training buddy or group could help keep you on track while you're on holidays, search for clubs or groups online and see if they are open to visitors. One great resource are the Park Runs. They are free, timed 5k runs that are in many major cities. Think about what a fab way that would be to get to see a city!
- Get the family involved! Again, if you have access to a pool why not do some relay races to add some fun? Or hike a local attraction and have a healthy picnic with a view when you get there.
- Take precautions in the heat. In places with a climate you're unused to, make sure you choose the right times of the day to exercise outside. Also make sure to stay hydrated before, during and after your workout.
- Prepare a bodyweight workout. You may not have access to a gym or equipment while away - and you don't need it! Find a workout that you can follow when you're away and ensure you're fitness doesn't drop.
- If you're planning a "staycation", you can follow many of the points above. Look at the options out there for active holidays such a cycling the Greenway or water sports. Our weather may not be perfect, but we're a temperate country. As they say, there is no bad weather, only unsuitable clothing!
- Eat local foods. Take some time to check out restaurants that offer locally sourced cuisine. Or if you're going self-catering, look for local markets that offer fresh local meats, fish, fruit and veg. And try something a bit different that you mightn't find at home. You might even learn a new recipe that you can bring home and wow your friends with.
So enjoy your summer break without having to restart your fitness when you come home
This month we are going to focus on your shoulders. Our shoulders are very complex joints involving lots of small stablising muscles as well as our bigger deltoids. They are also used a lot in exercises for other larger muscle groups such as the back and chest. Therefore is always important to include shoulder exercises in your workout especially smaller movements to improve shoulder stability. Aesthetically, doing exercises for your shoulders gives your upper body and arms a fuller, rounder shape making your arms look strong and defined.
This week, Carrie, our trainer, shows you the YTW shoulder exercise:
The Y-T-W Raise is a multi-part move that targets your upper back. At the same time, it stabilizes your shoulder blades and strengthens your rotator cuff.
I find this exercise is very beneficial for people with desk-bound jobs or who drive a lot for work and have limited range in their shoulder movement.
· Optional: Light weights (1-2kg)
· Lie prone on the mat. For the Y part, raise arms into Y position, while keeping them straight, keeping your legs and torso on the mat. Lower back into starting position and repeat 10-15 times.
· For the T raises, lift arms out to shoulder-height, creating a T with your body, palms facing outwards. Lower back into the starting position and repeat 10-15 times.
· For the W raises, start in the same position as the T raises. Bend elbows more than 90 degrees, raise your arms to shoulder height, and squeeze shoulder blades together when you lift forming a W with your arms. Repeat this movement 10-15 times.