Ireland.com

I was out for a run this morning and I saw some daffodils - for me the first of the season, there is something so fresh, simple and beautiful about daffodils.

They are a reminder that not only is it Spring but even more so that Summer is coming, a reminder that the sun  is lurking in the background preparing to make its way out (well we do have to remain optimistic!!)  and the evenings are bright and ready for us to take in that lovely fresh air.


This week why not make it your business to get out in that air and do some really simple exercises.

I have outlined some simple routines that you can do in the park 

Firstly, put into your head that you are going to be in the park for at least half an hour to exercise!

Routine:

1.Start off with a brisk walk swing the arms and extend out those legs, almost in a stride like motion.

Bring the walk up to a jog  - Just some simple rules  keep your head up and tummy tight, breathe in through your nose and out through your mouth.  Keep it at a pace where you could easily have a conversation - you are just warming up your body at for the first 10 minutes.

2.To get the heart rate up to 60% of its max and get those muscles really warm you need to bring in some additional movements for the next 5 minutes.

1.Swing the arms forward as you jog

2.Touch the ground with alternate hands as you jog

3.Stop and do 5 jump jacks every 15 strides


4.Step Ups -  go to a flat  bench or wall at thigh  height  and put your right foot up then left foot – Keeping your foot flat as you land tummy tight and head up.Repeat this 5 times with 10 repetitions each time.




5.Tricep Dips. On the same bench/ wall put your two hands on the wall with your fingers facing forward. Keep you back close to the wall and your knees bent or straight out if you want to make it more difficult. Repeat 3 times with 15 repetitions first time and 10 for the next two sets. 



6.Now Back to Running  for 5 minutes- Sprints between Poles /Lights;  Find a straight run within the park where you can sprint  100% effort between every second pole one approx  20 metres apart for 5 full minutes. 

So it's a light run then, sprint, light run then sprint etc etc.

Warm Down :
To bring your heart rate back down helps the heart rate and breathing to return back to normal. Cooling down after exercise helps prevent dizziness and needless pain.

Stretch – Always important don’t leave any exercise routine without completing your stretch. http://www.fitsquad.ie/inner.php?itemID=880

Enjoy this lovely crisp weather (oh and the Daffodils)

Kate x

Mothers Just wanna get fit... and most want to lose weight too!

Recently we polled our members in Fitsquad asking them about their goals and why they wanted to get fit! A significant percentage of this group were women who had had a baby recently  (ie  within one year) or had toddlers and now found that the baby fat was just not going to shed of its own accord!

Now I am not a mother yet, however I have spent a lot of time training Mums on a one to one and in groups.  Mums constantly tell me that they  want to get their bodies back to the weight they were when they got married!

The really good news is that it is completely achievable and not only do you lose weight but you do get lots more energy too.

The bad news is that it doesn't happen without effort doing something at least 3-6 times a week,.... I can hear the shrieks now but I can give you some tips on doing this while still being a really busy Mum!

How long before you reach your pre-pregnancy weight?
If your weight gain during pregnancy was no more than the recommended 22- 30 pounds, you should be able to return to your pre-pregnancy weight within about 8 months. This may sound slow, but you really can't lose weight much faster and stay healthy at the same time.

Some Tips

1. Find your goal - Is it to fit into the new dress for the Christenign, Communion, a holiday?

2. Why not try something new - Join a fitness group (eg. Fitsquad.ie), or take up something with the kids like kite surfing, hiking, sailing.

3. Use your kids to help you exercise - Kids have bundles of energy, integrate their energy in games to help you get your 30 mins of exercise

4. Find some friends in the same boat - Its easier to work with others who have the same goals, it keeps you more focused and less likely to give up.

Weight Loss Principles

You must burn more calories or take in fewer - Ideally a mix of both for fat to stay off

Slow and steady is best 1-2lbs per week - Fast weight loss rarely stays off

Eating small meals often helps boost your metabolism

Having more lean muscle helps you burn more calories even when you are asleep.

The Benefits of Exercise
The amount and quality of food you eat after giving birth has a big impact on your weight and health. The same applies to exercise, so long as you don't overdo it ( as a new mum always consult your doctor before starting).

Note for all mums
Exercise assists postpartum weight loss.  Exercise helps to minimise postpartum depression. Exercise helps you to adapt to your new situation.

Exercise does not interfere with your ability to breast-feed. Breast milk is unaffected

Another note for all mums
Exercise gives you more energy - especially when you need it most. Exercise helps you lose weight and feel, sleep and ultimately look better.

Exercising in groups is a great way to meet new friends.

Doing the Doing

1. Try get 30 mins exercise into your routine 3-6 days a week.

2. Ideally two of these 30 min sessions should be aerobic-  active whether that's walking the baby or running around  playing football with your children.

3. One of your sessions should involve resistance work -  ie where some form of weights are used - even if this is your own body weight  ( See my Ireland.com  Blog on exercises to help build more lean  muscle...)

4. Another one of your 30 min sessions should involve tummy nad floor work (see my Ireland.com  blog on tummy exercises)

Finally Happy Mothers Day to all you great Mums who do find time to fit it all in and deserve all the love and attention every day not just next Sunday.

Till next time

Kate x

 

 

Six weeks ago on the back of a call out to the nation to challenge two individuals to go from zero level of fitness to an average level of fitness in 8 weeks.  This was all part of the TV3 Martin and Cybil morning Show. I had often worked with individuals who had been very unfit fit before but not to the level where it was non-existant.

I met the two candidates separately. Susan Hogan and James McGowan each had their own stories of how their weight had increased over the years and how negatively it had affected their lives.

The only rule I had with them is that they had to want it for themselves, not for me or for anyone else. So Susan and James, in full commitment mode, started on the road to getting fit coming out with Fitsquad 3 x times a week.

That was four weeks ago...

Now we are half way there and this week we headed off to DCU to meet Prof Niall Moyna (absolute Oracle of all Fitness Performance Measurements in Ireland)! Both Susan and James were put through their paces not in the outdoors this time but on a treadmill. Half way through and Susan and James' fitness leves have gone from zero to below average. Both of them are feeling better, sleeping better and looking better and they have lost 2 stone between them :) .

Susan and James each have a goal for themselves and are well on the way to meeting those goals. What's your personal fitness goal? Whether it's to get out and walk more or run a marathon by end of the year, make March your month to start!