Sunday Independent - Healthy New Year 2020

Healthy New Year

WORKOUTS THAT WORK And how to fit exercise into your busy schedule  LIDL, HEALTHY FOOD AT GREAT PRICES Check out their nutritious and delicious recipes inside! PLUS MUCH MORE!

YOUR GUIDE TO A HEALTHY BODY AND HAPPY MIND

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Sunday Independent

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Sunday Independent January 19 2020

Contents –4–

The best walks, cycling trails and swimming locations around Ireland

–6–

Healthy recipes with Lidl

– 10 –

Simple ways to get more exercise into your life at home or in the office

– 11 –

Get ready for life-changing team training at F45!

– 14 –

Fitness fashion

– 15 –

Take on a personal sporting challenge with Sports Travel International

– 16 –

Fitness advice from Stephen Weinmann, co-founder and head coach of BikeRowSki & Stretch yourself – yoga tips for beginners

– 17 –

Get fit with BikeRowSki

– 18 –

Get healthy, glowing skin with The Skin Nerd

– 19 –

How to take care of ‘workout skin’ – VOYA share some tips

– 20 –

Kickstart the new year with a happy mind through meditation

– 21 –

Visit Club La Santa for a healthier alternative holiday in 2020

– 22 –

Retreat yourself… with some of the top wellness experiences around Ireland

A BeCreative Editorial Production www.becreative.ie EDITOR: Clodagh Dooley ASSOCIATE EDITOR: Shauna McCrudden ADVERTISING: Tara Denmark, (01) 7055 241 DESIGN: Robert Armstrong, INM Design Studio, Belfast REPRO: Independent Newspapers (Ireland) Limited, 27-32 Talbot Street, Dublin 1

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New year, not a new you – just you!

You don’t need to change WHO you are to be happier and healthier; it’s all about HOW you live your life. Forget new year’s resolutions and follow these great tips from the experts on simple lifestyle changes you can make to ensure you’re living your best life!

Silence your inner negative voice

Find yourself always saying phrases like ‘I can’t do this’ or constantly putting yourself down?

“We all have a negative voice,” says speaker, author and highperformance coach Pat Divilly. “Our survival mechanism is to think the worst to protect ourselves from being hurt.

“Social media has a huge effect on Pat Divilly negative thinking, because we only see people’s highlight reels.

When you’re having a bad day or struggling, it’s very easy to compare yourself to these highlight reels and feel disconnected.”

Pat’s aim is to instil self-belief in clients, while making them feel part of a supportive community of like-minded people. So, how can you turn negative self-talk into a positive, productive inner dialogue?

“Learn to challenge the thoughts. The first part of that is becoming aware of them and that could involve meditation. When you sit in silence, you become aware of the narrative in your mind.”

Pat says aim to be curious rather than judgemental. “For example, if you make a mistake at work, don’t beat yourself up about it, be curious and wonder why you made that mistake and how you can make proactive choices. You might say ‘I had the worst day ever’, but if you look for three things you achieved, such as catching up with a friend for coffee, doing a quick exercise session, and ticking something off your to-do list, you start to learn to find some of the magic that’s there.

“Positive thinking is not about trying to avoid struggle because it will always be there, it’s about having the right tools to work through that.”

Pat has a self-care event for men happening on 7th March. For more events, visit www.patdivilly.com

Being more productive

“With the increasing prevalence of officebased jobs, people are decreasing their levels of activity massively throughout the day,” says Austin Rhatigan, personal trainer and sports nutritionist from South Dublin. “Lower activity has been linked with increased illness and lower quality of life. By exercising regularly,

you may not only live longer, but the time you are alive will be of higher quality and of increased independence.”

As well as implementing structured periods of exercise 3-5 days per week, Austin says “we should focus on moving more every day, and this could be simply choosing the stairs over the lift, or walking or cycling to work.

“Get a pedometer and set yourself the recommended daily step goal of 10,000 steps per day and see how much fitter you feel in no time.”

To motivate yourself to move and develop healthy exercise Austin habits, Austin Rhatigan advises finding the activity you most enjoy, “Whether that’s strength training, running or martial arts, the list goes on. The exercise you enjoy is the exercise you will stick to. Start off small and work up from there. Great fat loss and fitness benefits can be obtained from training intensely (personal levels of intensity) for just 20 minutes, three times a week. That’s one hour out of 168 hours in the week!”

Visit www.austinrhatigan.com

Eating healthy

We all know the importance of eating healthy for both our body and mind, but dietitian and nutritionist Orla Walsh says if you’re feeling unmotivated to eat healthier, consider tracking what you eat.

“Scientific research shows that when someone tracks what they eat, they choose healthier foods.

Whether you use your phone or pen and paper, taking note of what you eat and when, will often Orla Walsh improve your health.”

Orla says one of the top nutrients to help with healthy eating is fibre, “Four out of every five of us are not eating enough fibre, which is needed for better gut health, to reduce the risk of disease, but also for achieving and maintaining a healthy weight. When people add more fibre

into their diet, they naturally eat less because fibre-rich foods help to make us feel full. Fibrerich foods include chia seeds, linseeds, beans, peas, lentils, pears, berries and oats.

“Once you’ve added in more fibre at your meals, include a source of protein too. This helps keep blood sugar levels stable and will help keep your muscles strong.”

To maintain healthy eating, Orla recommends batch cooking, especially for those who may not have time to cook a big dinner after work or prepare lunch every night.

“The best batch-cooked meals are one-pot meals. A slow cooker is a great investment – you’ll always find chilli con carne, Bolognese, dhal and bean curry in my freezer!”

Visit www.orlawalshnutrition.ie

Taking time out

Selene Brennan of Project Happy Life Coaching stresses the importance of having a self-care routine in place. “Self-care is essential to self-love, and without self-love, no other form of love truly matters.

“Self-care helps build on your physical, mental and emotional health and, as a result, creates a better balance in your life. When I had a non-existent self-care routine in my life, I was slowly growing resentful towards the outside world. Simply put, my battery was running on low and I needed to recharge.”

There are no rules when it comes to your self-care routine, says Selene. “For one person, taking five minutes for Selene themselves daily Brennan allows them to relax and recharge. For another person, getting out of the house, away from their daily grind, once a week is their self-care.”

Some ways to practise self-care include: a gym workout, walking, journaling, watching a favourite movie, meeting a friend for coffee, reading a book, listening to a podcast, having a hot bubbly bath and much, much more.

“People can sometimes feel guilty for putting themselves first, but don’t. See what works for you.”

Follow Selene on Instagram: Little_miss_project_happy or Facebook: Project Happy Life Coaching

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SWIM, CYCLE, WALK

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Editor’s choice of trails Downhill Strand, Co Derry

This 11km stretch of sand and surf offers a wealth of activities including water sports, swimming, scenic walks and facilities for the perfect family day out. A Blue Flag Beach,it’s one of the most scenic in Ireland and was even used in the filming of ‘Game of Thrones’ as Dragonstone.

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The Nore Linear Park, Co Kilkenny Located on the banks of the River Nore in Kilkenny City, this 10km network of footpaths and cycle lanes run from Fennessy’s Mill, in the south of the city, to the weir at the Bleach Road in the north.

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The top walking trails, cycling routes and swimming locations around Ireland

1. Downhill Strand, Co Derry (swim) 2. Rostrevor Route, Kilbroney Forest Park, Co Down (cycle) 3. Slieve League Cliffs, Co Donegal (walk) 4. The Forty Foot, Sandycove, Co Dublin (swim) 5. Inis Mor Loop, Aran Islands, Co Galway (cycle) 6. The Cuilcagh Mountain Trail, Co Fermanagh (walk) 7. Annagh Bay, Achill Island, Co Mayo (swim) 8. Waterford Greenway, Co Waterford (cycle) 9. The North Kerry Way, Co Kerry (walk) 10. Pollock Holes, Kilkee, Co Clare (swim) 11. The Nore Linear Park, Co Kilkenny (cycle) 12. Causeway Coastal Path Route, Co Antrim (walk) 13. Blessington Loop, Co Wicklow (cycle) 14. Croagh Patrick Walk, Co Mayo (walk) 15. Solomon’s Hole, The Hook, Co Wexford (swim) 16. Glencar Loop, Co Leitrim (cycle) 17. Beara Way, Co Cork (walk) 18. Salthill, Co Galway (swim)

January 19 2020 Sunday Independent

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Croagh Patrick Walk, Co Mayo

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The North Kerry Way, Co Kerry

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This 48km linear walking route takes in the northern part of Kerry starting in Tralee and ending in the town of Ballyheigue. It offers spectacular seascapes, the finest beaches in Ireland and many ancient sites, churches and field monuments to walk through.

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Swim, cycle and walk in style Can’t wait to get outdoors, but not sure what to wear? We have a range of choices for your needs handy feature for those colder days.

They also make a base layer, which is really the starting point for any outdoor adventure.

Their ‘Basez 2’ base layer (£74.99/approx. €88) sits tight to your skin keeping you warm and has some great features, including a high neckline to stop any chills and extra thickness where you need warmth the most. This comes in the form of a kind of quilted fabric on the chest which creates a thin pocket of air. It has a super premium feeling and is suitable for any activity.

All products are available from www.spatzwear.com

WRAP UP

Outdoor swimming is getting more and more popular every year, so any way to make the experience of getting in and out of freezing water is going to be a winner! Northern Irish brand, Coucon, design and manufacture their outdoor sports robes in Ireland, and they have been so successful, that they often cannot keep up with demand. The water-resistant exterior works great and the 100pc spun polyestersimulated lambswool interior feels luxurious when you step out from a cold dip. Once used, you will never go back to regular towels when changing outdoors. Get your hands on one now for year-round comfort after your swim. £110/approx. €130, available at www.couconoutdoor.com

A WHEELY GOOD DAY

Every cyclist can remember a day on the bike when they were so cold, they couldn’t feel their hands and feet! If you are the type of person who rides your bike, rain or shine in all

ON THE GO

temperatures, then Spatzwear has found the solution with their collection of innovative products. They are famous for their overshoes, which protect your feet from the rain and mud when riding in wet conditions. Now, they have branched out into gloves, which are a key component of every cycling kit. Their ‘Glovz’ (£64.99/approx. €75) are lightweight but come with a fold-out, wind-blocking shell that can tuck away, giving you flexibility when the temperature drops. They have grippers so you can hold and use your phone with the gloves on which is a very

Croagh Patrick is one of Mayo’s mostfamous landmarks. Those who climb this holy mountain do so along the traditional pilgrim route from Murrisk Abbey, which provides magnificent views of Clew Bay and its countless islands.

Vivobarefoot makes fantastic shoes with a great ethos. Their Tracker FG (€220) shoes are made from natural leather and their range uses recycled material when possible. Due to their minimalist principles, their shoes make you feel so agile and are a step above any hiking boot you have tried. They are waterproof and have a great removable thermal insole making them suitable year-round. They look amazing too, just like their Fulham shoe (€180) for women. This boot is just as suitable for the

Causeway Coast, Co Antrim

This walking route takes you along the famous Northern coastline with high cliffs, secluded beaches and numerous landmarks all around you. These include the Giant’s Causeway, Carrick-a-Rede Rope Bridge and the dramatic Dunluce Castle.

office or in the great outdoors meaning you don’t have to compromise. The Portuguese leather is exquisite, and the removable thermal insole gives you lots of flexibility.

Available at www.vivobarefoot.com

WINTER WARMERS

Heading out for a midwinter walk means you’ll need a jacket you can really rely on in hail or shine.

We have the perfect options for you!

The midnight-blue colour of the Men’s Berghaus Seral Insulated Jacket (€140) is gorgeous.

But not only is it stylish, the synthetic Hydroloft® Polyball insulationfilled jacket will also definitely keep you cosy while out in the cold. It is wrapped in Pertex® Quantum fabric to stop the wind from blowing away your warmth. Not to mention, the jacket is very comfortable and packs up conveniently if you want to stop off anywhere while on your walk! For women, the Katari II Waterproof Jacket (€170) will ensure you are protected when it pours down from the heavens, with its two-layer Hydroshell® Elite waterproof fabric.

The jacket provides a comfy fit, with hem vents for enhancing movement, and an adjustable hood and cuffs.

Available at www.berghaus.com

Sunday Independent January 19 2020

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From everyday ingredients you must have to simple family favourites packed with flavour, Lidl have put together some amazing recipes for breakfast, lunch and dinner. And there are plenty of tips from Lidl’s brand ambassadors Caitríona Redmond, food writer and busy mum, and David Gillick, food writer and Olympic athlete. Have yourself a healthy 2020!

Breakfasts bursting with nutrition Here are two simple and nutritious breakfast recipes using Lidl ingredients David’s Overnight Almond Oats These overnight oats are a great fibre-packed breakfast which can be made in advance.

tip Davidc’sed breakfast

Ingredients

a balan ing and “Eating stop over-eat st of the e can help g during the r sh in the a ru ackin over-sn can often be in , so having t day. We g for breakfas already mornin vernight oats e sure some o can help mak ing d th prepare getting every you are you need.”

Serves 4/5

200g oats 500ml almond milk 3 tbsp dried cranberries 2 tbsp walnuts 2 tbsp brazil nuts, roughly chopped 2 tbsp crunchy milled linseed 2 tbsp desiccated coconut A good squeeze of lemon juice

Method

1. Mix all the ingredients together in a large bowl.

Cover with clingfilm and refrigerate overnight.

2. In the morning, serve a portion in a bowl and top with some fresh fruit, Greek yogurt and a drizzle of honey.

Caitríona’s Special Flakes

Whether you serve them for breakfast or as a healthy dessert, these pretty pots taste as good as they look.

Ingredients Serves 4

150g raspberries 150g strawberries, hulled and quartered 1 pinch caster sugar ½ whole lemon, juice only 400g low-fat Greek-style yogurt 60g Special Flakes Red Fruit

Caitríon

a’s tip

Method

1. Add the raspberries, strawberries, caster sugar and lemon juice to a bowl, stir to combine, then leave to stand for 30 minutes.

2. After 30 minutes, crush the mixture with a fork.

3. Layer the fruit, yogurt and cereal into glasses and enjoy. Or, chill until ready to serve.

Lidl ingredients

Kickstart your healthy eating with Lidl

January 19 2020 Sunday Independent

Oatilicious Porridge Oats €1.79

Milbona Low Fat Greek Style Yogurt €1.35

“Food help us is fuel. We all n p e or any a erform well a ed fuel to t wo ctiv during t ities we want rk, school, to he gives ou day. Eating br carry out eakfas r brains t a perform n ance he d bodies a ad star t.”

her For furt isit v , s e ip c re s.ie l-recipe id .l w w w

Alesto Walnuts €2.29

Crownfield Special Flakes Red Berries €1.45

Strawberries €2.49 Find these ingredients and more in-store today

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Sunday Independent January 19 2020

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Hearty lunch

David’s

Classic healthy lunch recipes full of flavour Fresh Tomato Soup with Basil

A classic soup made from fresh ingredients, packed with flavour and full of goodness.

Ingredients Serves 4

1.25kg of cherry stem tomatoes, quartered 1 red onion, chopped 4 garlic cloves, finely chopped 2 tbsp olive oil 100ml red wine 1 bunch basil leaves 1 tbsp sugar 1 vegetable stock cube, made with 500ml hot water 1 tbsp tomato puree Salt and pepper

tip

“Makin g with the a quick side s beetroo powerhouse alad c value, p t is of high nut alled rit a iron, to cked with calc ional ium na lunch a me a few. A bril and t home, liant o in the o n the go or ffice.”

Method

1. Heat 2 tbsp olive oil in a large saucepan over a medium heat. Add the onion and garlic, cover with a lid and cook for 8-10 minutes, until softened and starting to colour.

2. Add the tomatoes, tomato puree, sugar and red wine. Stir well to combine, then cover the pan and cook for 10 minutes until the tomatoes start to soften.

3. Add the stock to the pan, season with salt and pepper and bring to the boil.

4. Reduce to a simmer and cook, uncovered, for 30 minutes until the tomatoes have collapsed completely.

5. Remove from the heat. You now need to sieve the soup, discard any pips, onion or peel.

6. Blend the soup with an electric hand whisk, until smooth. Adjust the seasoning to taste.

7. Divide the soup between 4 bowls, and add fresh basil leaves.

Beetroot and Feta Salad

A great healthy salad, sweet and salty from the winning combination of beetroot and feta cheese, all topped with crunchy pumpkin seeds.

Ingredients Serves 4

4 medium beetroot, raw and unpeeled 2 generous handfuls of Meadow Fresh rocket leaves 1 packet feta cheese 40g pumpkin seeds 2 tbsp balsamic vinegar

a’s tip Caitríoanbatch of soupitatting

Lidl ingredients

aking benef “I love m the week and nch every f lu o s t u r a the st imple nutritio aration time. p s y e a r p m o o r n f ith man o h little t along w day, wit and beetroot, vegetables, es and Tomato oloured fruits ins, which have c n a k r y c a d d of in antho a myria are high roven to have ore of the been p enefits. The m etter!” health b w you eat the b rainbo

Cherry Stem Tomatoes €1.49 (until 22nd Jan, was €2.49)

Red Onions 49c (until 22nd Jan, was 59c)

Basil Pot €1.29

Oakland Garlic 79c

Method her For furt isit v , s e ip c re s.ie l-recipe id .l w w w

Eridanous Greek Feta Cheese 99c

1. Preheat your fan oven to 180°C. Individually wrap each beetroot (with the skin still on) tightly in tinfoil and sit them in a small, heavy baking dish.

Bake in the oven for 30 minutes before removing and allowing to cool. Once cool enough to handle, unwrap the beetroot and gently rub the skin; which will peel away with ease.

2. Chop your peeled beetroot and combine with all the other ingredients for a fresh and zingy salad.

Meadow Fresh Rocket Leaves 89c

Organic Beetroot €1.19 Find these ingredients and more in-store today

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January 19 2020 Sunday Independent

Delicious dinners

her For furt isit v , s e ip c re s.ie l-recipe id .l w w w

Mouth-watering alternative recipes for your evening meal Pan Fried Salmon with Butternut Squash

Method

Full of good proteins and plenty of fibre, this is a great recipe to make in advance or in a batch.

Ingredients Serves 2

½ a butternut squash 420g tin mixed beans, drained 2 handfuls of kale Rapeseed oil 4 tbsp coconut milk 4 tbsp organic chopped tomatoes ½ tbsp chilli flakes 2 tbsp fresh mint 2 salmon darnes Juice of ½ a lime

1. Preheat oven to 200°C. 2. Put the butternut squash on a baking tray and bake for 35 minutes. Remove from the oven and allow to cool.

3. Mix 1 tbsp rapeseed oil with the coconut milk, chopped tomato, chilli and mint in a teacup.

4. Using a dessert spoon, scoop out mounds of squash and transfer to a saucepan over a medium heat. Add in the drained beans, olive oil and coconut mixture along with kale. Cook for 5 minutes.

5. Stir frequently, or until the vegetables are tender and the beans warmed. In a separate pan, heat 1 tbsp oil on a medium heat and then cook the fish for 4/5 minutes on each side.

6. Serve the fish on the squash and beans with a squeeze of lime.

Caitríon

a’s tip

“Beans anybod are a powerho and con y on a plant-b use for tain as protein ample amou ed diet a n d fibre. W nts of both burgers ith the pat you’re involved the bean ties to y our own in making can sea ta s much (o on and spice th stes, so r as little em ) as you as like.”

Bean Burgers

Bean burgers are a great alternative source of protein, but also high in fibre which is an important part of our diet.

David’s

Ingredients Serves 6

tip

Lidl ingredients

“Salmo full of p n is a brilliant oil ro oils whic tein along wit y fish h health! h are great fo omega r overa I love bu ll tternut great a squa sa and nut mash or roas sh, te ritionall y dense d !”

1 tin cooked chickpeas, drained 1 tin cooked kidney beans, drained 1 red pepper, finely chopped 1 yellow pepper, finely chopped 3 spring onions, finely chopped 1 tsp each of paprika, cumin, and coriander 1 tsp crushed garlic 100g plain flour Frylight

Freshona Organic Chopped Tomatoes 89c

Freshona Mixed Beans 59c

Butternut Squash 99c

Freshona Coconut Milk Light 69c

Inismara 2 Salmon Darnes €3.75

Kania Chilli Flakes 59c

Method

1. Put the beans into a large mixing bowl and mash using a potato masher. Add in the peppers, scallions, herbs and spices, then stir well so that you have a bowl of burger mix.

2. Put the flour into a large flat plate. Portion out the burger mix into 6 sections, shape each portion into a burger using slightly wet hands to stop them sticking. Then dust the burgers on either side with the flour before frying in Frylight on a medium heat until crispy on either side.

3. Serve with a fresh salsa on the side and some homemade sweet potato wedges.

Freshona Chickpeas 39c

Freshona Red Kidney Beans 23c

Batts Easy Garlic in White Wine Vinegar €1.49 Irish Rapeseed Oil €2.99

Kania Paprika 59c

Loose Red Pepper 69c

Find these ingredients and more in-store today

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Sunday Independent January 19 2020

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Fruity Granola Bars

Snack attack!

Each bar is the equivalent of one portion of your 5-a-day!

Try these super tasty and healthy snacks

Caitríon

a’s tip

“Eating releasin oats will give y o g day, av energy throu u slowoiding s ghout t he ugar-sp are dair ike y-f breakfa ree and can be s. They a st or he althy sn quick ack!”

Ingredients Serves 9

50g coconut oil 50g honey 50g dried mixed fruit 125g oats 2 black bananas 1 apple, peeled and grated

Method

1. Preheat a (fan) oven to 170°C. 2. Put the oil and honey in a large saucepan and heat until the ingredients are melted together.

Stir in the dried mixed fruit, grated apple, and oats and stir well.

3. Skin and mash the 2 bananas, then add to the oat mixture. Stir again so that it’s well combined.

Press the mixture into a 15cm square brownie tin. Use a non-stick baking tin. There is no need to grease, dust or line it when you’re making flapjacks.

4. Put the tins in the oven for 25-35 minutes. Once they start to turn golden brown on top, remove and allow to cool for 30 minutes before using a knife to impress the flapjack shapes on top of the mixture.

5. Wait until fully cool before breaking into the pieces you’ve impressed.

David’s

tip

“Eatin betwee g good, health n focus a meals is grea y snacks nd ener t to ma gy, a inta is a gre at way simple smoo in to stay th o n top of ie your ga me!”

Energiser Smoothie

This smoothie recipe is full of powerful antioxidants.

Ingredients Serves 1

120ml of breakfast tea, cooled 1 tsp honey 1 tsp milled linseed 1 tbsp peanut butter 150g fresh or frozen berries ½ tsp cinnamon

1. Prepare one mug of breakfast tea.

2. Leave tea bag in the mug for as long as you can in order to get a full flavour, then discard the bag.

3. Place all ingredients in a blender and blend until smooth.

Lidl ingredients

Try some of these other ready-made healthy snacks available to buy in Lidl

Alesto Protein Balls 99c Just Free Wholegrain / Corn Rice Cakes 75c Alesto Pecan Nuts €3.29

her For furt isit v , s e ip c re s.ie l-recipe id .l w w w

Method

Frozen Mixed Berries & Cherries €2.25

Milbona High Protein Quark Yogurt 99c

Deluxe Manuka Honey €7.99

Loose Red Apples 49c each or 5 for €2

Oatilicious Porridge Oats 99c

Maribel Peanut Butter €1.79 Find these ingredients and more in-store today

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A

ccording to 2018 research by Deloitte, in Ireland, 500,000 people are members at 710 health and fitness clubs, which is equivalent to 10.5pc of the total population.

But the rest of the population are not members of any club or gym and as schedules fill up with meetings and appointments, they might start to convince themselves that they have no time to start exercising.

People are used to making excuses, says Cathy Soraghan, Director of Women On The Run Ltd. Cathy is a performance and motivational coach with over 23 years’ experience who won the Best Freelance Trainer award 2019 sponsored by Nutrimino.

Cathy says people won’t bother going to a gym if they are working full-time, with children’s schedules to attend to or elderly parents.

“Most people want to do something to get more fit, but going to a gym or club can be a task they just can’t fit in. We need to think more laterally. Discourage the idea that you need to set aside an hour or an hour and a half into your day to get fit. Break up the time – if you only have 10 minutes in the morning, then use this time wisely.”

If you only have time at home or at the office, you can still get some exercise. In fact, this could be a way to get started on your exercise adventure – if you find you are comfortable exercising on your own by adding little extras into your routine, it could be the start of something new and encourage you to join a gym to continue your fitness habit.

So, what are Cathy’s top tips on getting more exercise at home or at the office?

1

Sleep in – According to the Critical Care and Sleep Medicine at Western University, poor sleep is linked to difficulty controlling temptations for junk food and the willpower to exercise.

“Believe it or not, lack of sleep makes us less motivated and more inclined to eat the wrong foods,” says Cathy. “Recent research on weight gain and depression shows that we are not getting enough rest. Try out a better bedtime routine and set the alarm for a half hour earlier, to enable you to find 20 minutes to move before you start your day.”

2

Cycle more – “I recommend buying a bicycle and start cycling every second day to work or school. If you haven’t

January 19 2020 Sunday Independent

No time for exercise?

Shauna McCrudden talks to coach Cathy Soraghan on some simple ways to get more exercise into your life at home or in the office

4

Walk more with the family – Recent studies have shown that exercise can boost mood and help to alleviate anxiety and depression. And doing this with family and friends can help boost motivation and confidence.

“Instead of just rushing in and getting food ready in the evening, go out for a nice walk around the block together and while you are walking, you can chat and see how everyone’s day has gone. Make mealtimes an opportunity to get everyone involved in the prepping too which is also a nice workout.”

5 Cathy Soraghan cycled in a while, you can go online and find a local cycling club, which will help you get back to the idea of cycling. You can even get adult lessons with Cycling Ireland. It’s still one of the safest ways to commute and car drivers are getting better at looking out for bikes.”

3

Create a group – Put together a group in the office to motivate each other, keep an exercise diary and start rewarding yourself each week for your achievements.

“Don’t try to run a full marathon in the first week!” says Cathy. “Get a group in the office and take a walk at lunchtime, or try creating a little circuit class with the office equipment you have onsite. You would be amazed how easy it is to work against your body weight. Press-ups anywhere pack a punch. As do tricep dips off a chair or a desk, or squats against the wall.”

Just move – Using the staircase instead of the lift is one of the best ways to burn more calories but the most important part, according to Cathy, is just to move as much as you can.

“Sitting has now become as big a health risk as smoking. Use your office chair and practice standing up and down, starting with 10 reps. Then see how many reps you can do in

two minutes, building towards a five-minute routine. I invented my programme, ‘Gym in a Box’, as it really does exercise the whole body as effectively as a resistance routine in the gym. It’s so light, you can take it anywhere if you have to travel. Leave it on your desk and you can do lots of these exercises even whilst on conference calls – no one will be any the wiser!”

Cathy says lots of people prefer outdoor exercise, so the best way to start getting fit is in public parks, in beautiful mountains and joining hiking groups. This can be the simplest way to start getting fit.

“Find a programme that you actually like.

No one is going to keep up with a routine that they don’t enjoy. My message to the person that feels overwhelmed is to try new things: It doesn’t matter if you haven’t done it before, just give it a go!”

For more from Cathy Soraghan and her personal fitness regime, visit www.womenontherun.ie

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Sunday Independent January 19 2020

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With four studios currently open across Dublin and Bray, and more studios set to open, F45 Training is more than just a gym – it’s a global fitness community specialising in innovative, highintensity group workouts that are fast, fun, and results-driven.

It is the perfect place to begin or advance your fitness regime

I

t’s that time of the year again – when we all tell ourselves that we are going to exercise more and make the resolution to join or get back in the gym. So, how can you keep motivated to achieve your fitness goals in January and beyond? By joining F45 Training!

Get ready for life-changing team training!

FUN AND FUNCTIONAL

So, what exactly is F45 Training? The F in F45 stands for functional training, a mix of circuit and HIIT (High-Intensity Interval Training) style workouts, geared towards everyday movement. 45 minutes is the total amount of time for sweat-dripping, heart-pumping fun, with an aim to burn up to 750 calories per 45-minute session.

The F45 community was born in Bondi Beach, Australia and is now a worldwide hit.

Even American actor Mark Wahlberg is a huge F45 advocate; it’s his go-to workout in-between role-specific training and he’s now even part owner of the franchise!

There are currently three F45 studios in Dublin; on Townsend Street, on Amiens Street at the IFSC and in Sandyford; one studio in Bray, plus studios set to open this year at the Frascati Centre in Blackrock, on George’s Street, and in Grangegorman, Smithfield.

F45 offers a unique training experience of Personal Trainer led classes supported by technology in the studios, with over 4,000 exercises and 36 workouts in their database.

So, you’ll never get bored or take the same class twice! F45 workouts are specifically designed to provide a functional full-body workout whilst improving energy levels, metabolic rate, strength and endurance. Regardless of your fitness level, the trainers will look after you.

There is no rep/weight count that you have to keep up with – you work to your own ability.

Patrick Barry, Operations Manager at F45 Dublin IFSC, says, “F45 places a strong focus on ways to keep people engaged and make exercise a part of daily life. We offer a new workout every day, a support network,

TOPTIPS FOR A HEALTHY NEWYEAR Patrick Barry shares the steps to follow for a healthy 2020!

motivation and our in-demand ‘F45 Challenge’.

This is an eight-week nutrition programme, designed to help members lose body fat and get leaner through training, providing expert fitness knowledge, meal plans, recipes, daily tracking, and resources which support you on the journey. There are four F45 Challenges per year, with the first one of this year starting on 3rd February.”

ACHIEVING RESULTS TOGETHER

Perhaps what is most appealing about F45 is that they pride themselves in creating and facilitating a strong sense of community

where nobody feels intimidated or out of place. For decades, team culture and a sense of community and identity, have been at the forefront of Irish sporting culture, particularly with the GAA. And, this ethos is at the heart of F45 too.

The team mentality at F45 Training helps members transform themselves physically and mentally, while encouraging community growth and a no-ego environment. The motivation and encouragement in group training creates a pulsing, upbeat environment, where goals are met and often exceeded.

Their coaches will provide that balance of team training with one-on-one coaching, to ensure amazing results are achieved. F45 has testimonials from all over the world vouching for this, whether members’ goals were fat loss, muscle gain or both.

If you’re at the very beginning of your fitness journey or you already exercise regularly but are just looking to switch things up, F45 is sure to give you unbelievable results in a fun-filled, friendly environment.

Visit www.f45training.ie

 Don’t wait for Monday! Or the start of the month. Do something today to move your body. Sign up for a class or even just get outside for a walk.  Set your goals, and write them down. Be clear and precise about what you want to achieve. Is it to build muscle? Reduce fat? Move every day? Whether they’re big goals or small goals, it doesn’t matter, just be clear about what you’re aiming for.  Choose the healthy option. We’ve all had a few too many mince pies recently!

Fuel your body with nourishing foods starting with your next meal choice.

Choose the non-fried option, the least processed option, the leanest and greenest option!  Meal prep is key for success. It’s too easy to grab seemingly healthy snacks and meals when we’re on the go, but they can be laden with salt and sugar.

Set aside time every Sunday to chop your veggies, make a few dinners in advance and save yourself from prepacked sandwiches.  Mix it up. Don’t get bored with your training. Variety is a huge motivator.

You’ll never do the same class twice in F45, so try it out today.  Buddy up! Hold yourself accountable to your health by enlisting the help of a friend or family member. Encourage each other to move and to make those healthy choices.  Motivated but confused about where to start? Sign up to an F45 class today. The workout planning will be done for you, so you don’t have to be uncertain about what exercises to do, you just need to show up and sweat!

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January 19 2020 Sunday Independent

Ask most people what their new year’s resolution is and health, fitness and wellbeing are likely up there at the top of the list – but what about eye health?

Specsavers are making it easier to take better care of your eyes, with state-of-the-art optical technology

U

nless your vision has changed, you may not give your eyes much thought when it comes to your health. But, did you know your eyes can actually tell you a lot about your general health, even if they don’t feel any different? That is why it is vital to have your eyes tested regularly, and the reason Specsavers are encouraging everyone to prioritise their eye health in 2020, with hospital-grade OCT (optical coherence tomography) technology available in stores, to help detect treatable eye conditions earlier.

AN EYE-OPENER

In Ireland, an estimated 3pc of people over the age of 50 have glaucoma, an eye condition that can creep up without any signs or symptoms, as it is caused by a painless rise in pressure inside the eye. It can cause gradual, irreversible damage to nerve fibres and can lead to eventual loss of sight. The Central Statistics Office even estimates that, due to our aging population, the prevalence of the eye condition will jump by 33pc by 2021.

Fortunately, there are treatment options for glaucoma, but the earlier the condition is picked up, the better. This is where Specsavers’ state-of-the-art optical technology comes in.

As part of Specsavers’ commitment to providing its customers with access to the very latest optical technology, OCT is a cutting-edge piece of equipment that allows opticians to view the eye in more detail than ever before.

OCT provides a quick, non-contact and painless way to detect treatable eye conditions, such as age-related macular degeneration and glaucoma, sooner. In fact, it can help detect glaucoma up to four years in advance. What’s more, a customer’s OCT images are stored on file, so Specsavers optometrists can monitor any changes to the eye over time.

An OCT scan, which only takes a few seconds, uses light to take more than 1,000 images of the back of your eye and beyond, looking right back to the optic nerve and creating a cross-section view. Imagine the eye like a cake – you can see the top of the cake and the icing, but the image produced from an OCT scan slices the cake in half and turns it on its side, so you can see all the layers inside. It gives your optician an incredibly accurate picture of the eye and its structures. An OCT scan is in addition to your normal eye test, and can be requested when you book your appointment or when you arrive in store.

Census statistics show that there are nearly 55,000 people with significant sight loss living in Ireland. And, given that approximately half of sight loss is avoidable, according to the RNIB and Specsavers State of the Nation Report, an OCT scan means conditions can be managed before they get worse. Therefore, it can help prevent potential sight loss.

Chairperson of Specsavers Ireland, Kerril Hickey, says, “This innovative technology gives our opticians the ability to enhance the

PRIORITISE YOUR EYE HEALTH IN 2020!

offering for customers by identifying and helping to detect or manage eye conditions.

OCT technology produces such a detailed picture of the structures in the eye, that it helps us to identify signs of diseases years earlier than traditional methods. Given that 75pc of vision impairment and blindness can be prevented, the sooner we can detect these conditions, the sooner we can help manage them or refer people for treatment.”

Journalist Clodagh Dooley, 27, visited Specsavers in Dublin recently for an eye check-up and was very impressed with the technology, “I needed a new pair of glasses after

Christmas and really wanted to check out Specsavers’ offering, so I decided to book myself in for an eye test there before choosing a pair. It was my first time to get an eye test in Specsavers and admittedly, I felt a little nervous because I didn’t know what to expect.

And, if I’m honest, I usually try to put off eye tests unless I feel my vision is getting a little blurrier! But the whole process was very relaxed and the optician was friendly and helpful, talking me through everything.”

Clodagh had a positive experience with the OCT technology. “After the regular eye examination, talking through the letters on the chart, the optician did the OCT scan. Within

seconds, he had an image of my retina on the screen, with all the nerve cells visible. He explained everything I was seeing on screen, and confirmed that, luckily, my eyes were still healthy and my sight hadn’t gotten any worse.

It will be fascinating to compare a scan of my eyes in 30- or 40-years’ time to the one I got at this age, and see the changes! I’ll definitely be returning to Specsavers for regular eye tests and keeping a close eye (no pun intended!) on my sight health.

“Specsavers recommend having an eye test every two years, but to attend earlier if any eye problems occur or if advised by your optometrist.”

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Sunday Independent January 19 2020

PRSI OPTICAL BENEFITS

According to a nationally representative survey conducted by Empathy Research in 2019*, people fail to prioritise an eye test due to perceptions around cost or people deeming it an unnecessary expense. However, thanks to Specsavers PRSI optical benefits, this no longer needs to be a barrier to people.

According to the survey, almost a third of those surveyed (29pc) are yet to make use of their PRSI entitlements, equivalent to 725,000 eligible people. Over a quarter (28pc) of those who have claimed against PRSI have not made use of the free eye test. That’s 441,000 people who are eligible for a free sight test, but not availing of it. This comes as a surprise, given that 92pc of people declared that their sight was their most valued sense, with a quarter of people saying they fear losing their sight over any other ageing aspects.

With PRSI optical benefits, those eligible will receive a free sight test and a voucher to the value of €42.37 towards a new pair of glasses.

At Specsavers, all of the glasses in the €69 range are available for those who qualify at no extra cost, giving customers greater choice and range of style when choosing their new

frames. Customers can also put their PRSI benefit towards the cost of glasses in the €89 range and above.

SEEING CLEARLY IN 2020

Even if you are happy with your vision, it is worth having a regular check-up. Eyes can be affected by a number of conditions, which may be picked up early through a sight test. Your optometrist may be able to see changes in your eye before you have noticed a change in your vision.

For more information on the OCT technology available at Specsavers or to make an appointment, visit www.specsavers.ie/eyehealth/oct-scan. To find out more about the PRSI optical benefits, visit www.specsavers.ie/ offers/free-glasses-with-prsi *Source: The nationally representative survey was conducted in June 2019 by Empathy Research through an online omnibus survey. A sample size of 1,025 was achieved with quotas set on gender, age, social class and region to achieve a sample aligned with national population. Of those surveyed 850 contribute towards PRSI or have contributed towards PRSI in the past 2 years.

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January 19 2020 Sunday Independent

2 3

5

1

JOIN THE CYCLING REVOLUTION!

are an Irish company [1]VeloRevolution producing some of the best quality and

most-stylish kit for all types of cyclists and they are great on social media too! Cycling is a low impact way of getting fit outdoors and that’s why it is so popular now. Owner of VeloRevolution, Aidan Crowley, knows everything there is to know about cycling and what is needed by those on their bikes, “invest in top quality kit and you will look great, feel great and cycle more often.”

A quality winter jacket is going to be the cornerstone of your kit for years to come, keeping you warm and letting you enjoy the ride. Their ICE Thermal Winter Jacket (€145) is a great fit and the internal fleece keeps you warm even in minus degrees. Their designs are real eye-catchers too, meaning you will get comments wherever you go. Getting a pair of Deep Winter Bib Tights (€135) will keep you warm and dry seven months of the year, so you can keep the shorts (€95) for the summer months. The La Fonte Chamois will give your rear end some added comfort during the long miles, making them well worth the investment.

Their Gilet (€90), which is a light sleeveless jacket, is another must-have purchase, as it can keep your core warm and dry and is handy all year round. It is also light, so stuffs into a pocket too. They also have other options on their site and sell stylish socks, buffs and hats to round out your look. It’s great to support Irish companies who are making brilliant fitness products for everyone.

All items available from www.shopvelorevolution.com with some currently on sale

PERFECT FIT

[2]

IrishFitFam are another great Irish company, and their aim is to produce innovative, comfortable and functional fitness clothing which can be worn both in and outside of the gym. After trying out a pair of their Power Leggings (€36), I can confirm they are true to their word. The quality of the ultrahigh-waisted leggings, which are 87pc nylon and 13pc spandex, is incredible and they’re super flattering. They might look like a tight fit, but once you put them on, they’re actually stretchy and very comfortable – perfect for the gym, a run or even a brisk stroll. I got the black pair as they’ll go with everything, but the leggings are also available in beautiful ‘raspberry’ and ‘dark blue’ colours – I’ll definitely be picking them up too! You can also get some great activewear for men on the site. We were particularly impressed with the Performance Joggers (€32), re-released on 1st February and the Energy T-shirts (€21), launching on 1st February.

All available at www.irish-fitfam.com.

IrishFitFam will be attending Thrive Festival Dublin on the 29th February-1st March and showcasing all their latest products

WALK THIS WAY

keep pounding the pavement in [3]Don’t your old runners this year. Cushioned

running shoes are very popular now and if you haven’t yet tried them, here is the perfect shoe for you. New Balance are creating some really

4

Fitness fashion Fashion editor Clodagh Dooley shares some inspiration for your workout wardrobe

innovative products and their Fresh Foam 1080v10 (€170), for both men and women, is one of the market leaders. If you think you need a little more cushion to support your body, then these will help. They feel like a slipper on your feet and are perfect for longer runs. You will no longer call it ‘pounding the pavement’ when running in these. Their new Ultra Heel design stops any slippage and they come in male and female versions, both get great reviews and look super cool.

Available in all good running stores and on www.newbalance.ie

fibre for incredibly effective and comfortable t-shirts (Amplify Short Sleeve Crew, €76), vests and shorts for both men and women.

Their Delta Long Sleeve zip jackets (€170) are perfect for Irish weather, which for eight months of the year is quite chilly, so you can layer up or down depending on the temperature. The natural fibres mean they seem to breathe better than other training jackets. Combine that with the Tech Trainer Hybrid Pants (€160) for the ultimate natural combo in men’s and women’s designs.

Available at www.icebreaker.com

A GREAT COMBINATION!

PRETTY ACTIVE!

[4]

You’re only going to succeed with your healthy new year plans if you surround yourself with people with the same goals. So why not get social and get fit at the same time.

That’s what Gym + Coffee, Irish athleisure clothing brand, is encouraging you to do. As they say: grab your mates, get outside and make your life richer. And while you wear their beautiful, carefully considered clothes, you will feel awesome too, whether it’s going to the gym, hiking with your friends or family, or grabbing a coffee. They make everything from leggings, t-shirts and tank tops, to snuggly jumpers, and they will stand out wherever you go. Their signature fleck jumper is so stylish and comfortable, you will not want to take it off. I loved it in the mint colour! Gym + Coffee’s pop-up shop in Dundrum was so popular, that it stayed there permanently. You can also get their clothes in Cork or online.

Women’s Green Fleck Hoodie (€65), Perfect Tee (€35) and All-In Pant (€65), available at www.gympluscoffee.com

BREAK THE ICE

make fantastic products with a [5]Icebreaker brilliant ethos and their Natural Training and running collections are no different.

They use natural alternatives to plastic-based synthetic clothing and the quality is clear the second you use them. Their Cool-Lite material combines two natural fibres that are actually perfect for performing in. They combine premium merino wool and TENCEL, a wood

has some great [6]PrettyLittleThing.com fitness and lifestyle clothing on their

site, particularly if you want to look stylish while you squat! Add some colour to your gym collection with these gorgeous blue Seamless Cut Out Leggings (was €28, now €23.80) and Seamless Gym Bralet (was €18, now €15.30), both of which caught my eye. As did the Black Knee Contrast Gym Legging (was €28, now €22) and matching Long Sleeve Contrast Piping Gym Top. Whether you wear these to yoga class, gym, out walking or simply just lounging around the house, you’re sure to make a statement!

All available at www.prettylittlething.com 6

And don’t forget the accessories!

RIGHT ON TRACK

Having a fitness tracker can be the extra motivation you need to start the new year with a bang. Counting steps and calories burned is a great way to measure if your lifestyle is where you want it to be. The FitBit Versa 2 (from €199) has 24/7 HR, sleep-tracking and our favourite feature is the guided workouts, making it very easy to get a home workout in. You can store music on it or play directly from your Spotify account through your wireless headphones, meaning you can put the phone away for once. Not only does it do all this, but it also makes a great smart watch, is super sleek and you can buy very cool straps for every occasion. It’s a perfect companion.

Available in all good shops and on www.fitbit.com

EAR WE GO!

Some people find the gym a bit overwhelming. These Sennheiser PXC 550-II (€349) wireless active noise-cancelling headphones are the perfect answer to give you focus and get you in the zone for your workouts. 30-hour battery life and no wires mean you have total freedom to work out to Sennheiser’s trademark sound quality. Hearing your favourite playlist is a great workout motivation and you can really hear the difference whilst drowning out the outside interference. They are also launching the HD 350/450BT, which look to be excellent alternatives to these, at a more affordable price point €99/€179. Any of these would be a great addition to your fitness push in 2020.

Available at en.ie.sennheiser.ie

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Sunday Independent January 19 2020

New Year, New Challenges…

Have you uttered the words ‘2020 will be my year’? If this, for you, means taking on a personal sporting challenge, Sports Travel International are the team to take you there

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hether it’s your very first marathon, tackling the climbs of the famous French Alps, or testing yourself against all three disciplines of a triathlon, Sports Travel International can help you reach your 2020 goals.

Sports Travel International are Ireland’s leading sports travel experts, taking runners, cyclists and triathletes to iconic events around the world. With guaranteed entry, accommodation, knowledgeable guides, extra feed stops, bike mechanics, race briefings and more, they take away the worry of the logistics, so you can focus on completing your challenge.

They have a wide range of events around the world to choose from, with a variety of distances and durations available. Here are their top three event picks for 2020:

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EXCLUSIVE OFFER FROM SPORTS TRAVEL INTERNATIONAL Save 10% off all of the tours mentioned in this article. Enter promo code IIMAG20*

*T&C’s: 1. This offer applies to new bookings only. 2.Offer cannot be used in conjunction with any other offer. 3. 10% discount only applies to the 2020 Amsterdam Marathon, the 2020 IRONMAN Lanzarote and the 2020 La Marmotte. 4. Offer must be booked before 31/03/2020

IRONMAN Lanzarote

Amsterdam Marathon

18th October 2020 Known for its colourful culture, canals, bikes and historical buildings, Amsterdam offers an ideal backdrop for a marathon. Join 16,500 runners from around the world for the most international sporting event seen in the Netherlands for years. Highlights of the course include the start and finish in the stunning Olympic Stadium, running along the Amstel River, passing the Rijksmuseum and through the fabulous Vondelpark.

IRONMAN Lanzarote

23rd May 2020 Established in 1992, IRONMAN Lanzarote is on the bucket list for many triathletes. Covering most of the cycling paradise that is Lanzarote,

Cycling in the French Alps you will pass by lava fields and famous volcanoes and you will be tested against the elements, be it sun, wind or heat.

The race begins with a swim in the Atlantic Ocean, followed by several hours on the bike on the steep and unforgiving bike route. The race is rounded off with a marathon, taking place in the town of Puerto del Carmen, where athletes will finish their day, cheered on by crowds of friends, family and fans.

course in the French Alps around the legendary Alpe d’Huez. La Marmotte is an annual, one-day cyclosportive event (a shortto-long distance, mass-participation cycling event) in France for amateur cyclists. The firstever event was held in 1982 making it one of the oldest cyclosportive events of its kind.

Full support is on hand by Sports Travel International’s top notch team, so you can focus on the riding while they sort everything else.

La Marmotte Gran Fondo Alps

To see the full range of running, cycling and triathlon packages, visit www.sportstravelinternational.com

5th July 2020 This is your opportunity to tackle a tough

IRONMAN Lanzarote

Amsterdam Marathon

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South Douglas Road in Cork, BikeRowSki has gained popularity since it opened and have more locations coming in 2020. Stephen says that this is due to it being a unique fitness concept that is fun and challenging in equal measure.

“People book in and they don’t know what session they’re going to be coached through.

We also have monthly challenges, and that could be anything from rewards for consistent attendance to calorie challenges. On the last Sunday of every month, we have the BikeRowSki Sunday Challenge, where every member that books into each studio that day perform a set challenge. It’s fun and it’s all about giving back to our clients and rewarding them for their work. No one ever gets bored here!”

For more on BikeRowSki, download the BikeRowSki App, visit www.bikerowski.ie and check them out on Instagram www.instagram.com/bikerowski

Getting in shape BikeRowSki, an innovative fitness studio, is pushing people to reach their fitness goals in 2020. We speak to Stephen Weinmann, co-founder and head coach of BikeRowSki, to find out how it started and how they help people achieve more

“A

fter 16 years of working in the fitness industry, helping to improve clients fitness and lifestyle, I started to notice a lot of people kept running into the same roadblocks and barriers to getting fit,” says Stephen Weinmann.

“People have mortgages, marriages and kids to look after, so might not have the time or money to have full on yearly memberships to gyms and train five days a week.”

In late 2010, Stephen founded the group training facility, Performance Therapy Ireland in Kinsealy, the first functional fitness facility on Dublin’s Northside. But he then decided to set up a pay-as-you-go model in addition to membership plans, in 2018 with his new fitness studio business, BikeRowSki. According to Stephen, BikeRowSki is the ultimate fitness class, as it incorporates bikes, rowing and skiing machines in a ‘one-of-akind’ heated fitness studio for a 45-minute fitness experience. Clients’ heart rates are also monitored on a smart TV using optical heart rate monitors.

“It’s easy for our coaches to show anyone, from a total beginner to a seasoned gym goer, how to bike, row and ski efficiently so they can

immediately start moving well in a matter of minutes. It really is a barrier free fitness class for everyone.’’ ‘’We knew we wanted to create a great fitness experience which can help achieve real results for people no matter what level of fitness they are at. We have had professional rugby players training alongside my friend’s 60-year old mother – they can be there for pure fitness or for community and some fun.”

Stephen, who is a Physical Therapist with qualifications in strength training, energy system training, Olympic weightlifting, CrossFit, kettlebells and endurance, says he finds that people use training not just for fat loss and fitness anymore, but also to relax and get some ‘me time’.

Stephen says, “Our atmospheric heated studios and uplifting music help people switch off. They can get away from their emails, their phones and any responsibilities they have and just be in the moment.”

UNIQUE TRAINING

Stephen says the studios offer a unique full body cardiovascular workout. During the 45-minute heated session, clients work their way through the three different ‘Ergs’ (which means the type of machine you use – the bikes,

January 19 2020 Sunday Independent

rowers and skiers), wear heart rate monitors and are coached and motivated throughout.

“Our coaches are the best at what they do.

They are professionals who have worked in the industry for a very long time and are passionate and invested in BikeRowSki and all it stands for.”

“Everybody gets their calorie burn at the end of class, along with a heart rate graph.

This can show if someone is fatigued, moving inefficiently or approaching a high heart rate and we can check in on them. Some people can perform well on the bike and the rower, but maybe not so well on the skier so the coaches can help them with that during and after class.

We take a vested interest in our clients, if someone looks like they’re not moving as well as they could be or we think they need to ease back, we can coach them through that.”

Now with five locations in Kinsealy, Glasnevin, Fairview and Balbriggan along with

Photos courtesy of Bg Boom Digital

Beginner’s tips What do Hannah and Rachel advise for total yoga beginners to get the most out of their practice?

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hinking of doing your mind and body some good in 2020? Relax, focus and stretch a little. Yoga has an incredible amount of benefits.

According to the Journal of Alternative and Complementary Medicine, yoga improves mood and anxiety levels more than even walking does.

“Yoga is a union between the mind, body and soul,” says Hannah Healy, Co-Founder of Yoga Mara alongside her sister, Rachel. “It helps to create balance inside in order to lead a more fulfilled and content life. It’s not about being able to touch your toes; it’s what you learn about yourself on the journey there. “ Rachel and Hannah are from Galway and are full-time yoga instructors at Yoga Mara, which provides a comfortable space for people to practice yoga and reconnect with themselves.

They run weekly classes and luxury wellness escapes in some of Ireland’s leading 4- and

STRETCH YOURSELF We speak to yoga instructors, and sisters, Rachel and Hannah Healy on their top tips for beginners

5-Star hotels, as well as overseas. They also facilitate Zen Hen parties and provide corporate and event wellness.

Rachel Healy says, “Yoga provides an opportunity to be still, to check in and regain a connection with yourself that can be so easily lost in this chaotic world we live in.”

But yoga poses can look overly complicated, so can a beginner try out some yoga at home?

“There are so many yoga poses that you can practice at home, along with many videos led by instructors on YouTube. Our personal favourite is Yoga by Adrienne if you are looking for an online class, as she has such a variety of sequences for various levels.”

The five main poses Rachel and Hannah

suggest to practice at home to begin with are:  Child’s pose, this is a stretch for the back, hips, thighs and ankles. It can really help to relieve back pain.  Next up is the Cat Cow pose to wake up the spine, followed by...  Downward Facing Dog to stretch out the back body and calves, then...  Forward Fold to stretch out the hamstrings and finally...  Tree pose, to enhance your focus, endurance and bring some balance into your day.

Yoga offers incredible benefits for many people but what does it give Hannah and

1. Shop around and see which style of yoga speaks to you and which instructor you connect with.

2. Once you have found the right studio for you, we would advise investing in a block of classes over a number of weeks as this is more valuable. It will also encourage you to practice on a weekly basis.

3. Try not to compare yourself to others during your practice and only focus on your own yoga journey.

4. Invest in a good yoga mat, such as the Manduka brand, which would be a very popular brand used by many yoga studios in Ireland. You can buy these on Amazon and there are many different styles which range in price.

5. It is also important to have the right clothing when practicing yoga. We would definitely advise fitted, comfortable gym clothing that you can stretch freely in.

Rachel personally?

“Yoga helps me to find balance in life,” says Rachel. “It allows me to quieten my mind and find stillness and helped me to discover a lot about myself. I am a lot more content and confident in myself and yoga has definitely played a huge part in that.”

Hannah adds, “Yoga has allowed me to find grounding and perspective when I needed it most. I used to have trouble sleeping and felt off balance in more ways than one. Life will always have unpredictable moments, but practicing the right coping mechanisms to deal with these can help immensely.”

For more information, visit www.yogamaraescapes.com

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Sunday Independent January 19 2020

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The New Year, The Best You

January is the best time to try something new and get fit with BikeRowSki

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his time of year, it seems the whole world collectively looks to make healthy changes to their lives, usually with a focus on increasing their fitness levels.

The dawn of a new year is the perfect time to hit the reset button, take stock of where you’re at in your wellness journey, and make the necessary changes to get where you’d like to be.

But the dull and damp weather isn’t the most inviting when it comes to getting motivated, or venturing outside for a dreaded run or bootcamp class. That’s why January spells the ideal time to try something new to get you motivated. That’s where BikeRowSki comes in – a totally new fitness class unlike anything you’ve ever tried before. And while they can’t promise any shortcuts, they can guarantee a fun and fresh way to get your fitness fix. Just what 2020 ordered!

WHAT IS IT?

Taking place in a heated studio, the 45-minute class takes you through the three Concept2 ergs machines – biking, rowing and skiing.

As you bike, row and ski, your heart rate is monitored throughout the class on a large Smart TV using polar optical heart rate monitors, enabling the expert trainers to give real-time advice, ensuring every single attendee gets the most from the class.

This enables you to see at a glance how you’re performing at any given time, and either push yourself that little bit further, or hold back to stay within the optimum range of your abilities.

Always getting the maximum benefit without overdoing it. As you move through the equipment, you’ll get a complete full-body workout in a fun, motivating environment. Get fit, make friends and prepare to sweat!

INNOVATION

BikeRowSki was born when co-founder Stephen Weinmann started the classes to

Photos courtesy of Bg Boom Digital create a fun, motivating environment to work out in, that delivers results to those who are willing to put in the work. Stephen began his career as a physical therapist and strength and conditioning coach. He has been training individuals and teams for 16 years.

He opened Performance Therapy Ireland, a functional fitness group training facility, in Kinsealy Co Dublin in 2010. He then went on to co-found BikeRowSki in 2018 with his business partner, after they noticed an emerging trend in the fitness market for an accessible, no barrier to entry, group coaching experience.

BENEFITS

Suitable for all fitness levels, from absolute beginners to fitness fanatics, the beauty of BikeRowSki is that each person is monitored individually. It’s easy to reach your maximum potential, wherever that is on the fitness scale. The coaches are the absolute best in the business and pride themselves on creating a fun and inclusive atmosphere,

training. Funky music and lighting create an infectious atmosphere, while regular challenges ensure you’ll never get bored.

While there isn’t a huge focus on weight, body composition can be tracked to monitor your progress. BikeRowSki don’t do fad diets, but they do offer expert, science-based advice.

HOW TO JOIN

where everyone feels welcome. They’ll make sure you’re using the equipment properly and moving your body the right way to hit every muscle possible. If you’ve ever been intimidated about joining a gym or setting foot into a new class, then BikeRowSki is for you. The class is suitable for everyone, from workout pros to total novices.

WHAT TO EXPECT

There are 40 classes (depending on each studio timetable) scheduled throughout the week at times to suit everyone. Or if you fancy something more intimate, you can book a small group, couples sessions or one-on-one

Joining a class couldn’t be easier. Just download the BikeRowSki app and create a profile, click on memberships and purchase class credit. Then just book the class that suits you. Coaches will guide you through each class to ensure you’re using the equipment properly and getting the best from your workout.

WHERE

BikeRowSki is currently in five locations. In Dublin, you’ll find the studios in Kinsealy, Balbriggan, Fairview and Glasnevin, with the fifth in South Douglas Road, Cork. Don’t worry if they’re not in your neighbourhood, 2020 is set to see new locations popping up all over Ireland.

For more information, see www.bikerowski.ie for details

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January 19 2020 Sunday Independent

Jennifer’s top skin tips

Healthy, glowing skin Clodagh Dooley speaks to Jennifer Rock, CEO of The Skin Nerd, about the importance of feeding your skin on the inside and out

“I

GOOD SKIN HABITS

t’s never too late to make positive change, and although there are forms of damage that can’t be ever truly ‘undone’, there are always ways you can improve the appearance and health of your skin,” says Jennifer Rock, founder and CEO of The Skin Nerd (www.theskinnerd.com), including Skingredients skincare, Cleanse Off Mitt make-up remover and Nerd Network online skin consultations and community.

“It’s often forgotten that your skin is an organ, and this is why it is so important to take good care of it and ensure it can carry out its processes to its best ability.”

FOOD FOR THOUGHT

For overall good skin health, Jennifer says it is essential to feed the skin from within.

“Our skin is affected by internal factors, such as our diet, how often we exercise, smoking and stress. It can be less daunting to protect our skin from external stressors, like sunlight and pollution, but it’s integral to look after it from within too.

“If you want to commit to skin health, cut down on sugar, which causes inflammation in your body and, thus, your skin.

“Your skin is essentially built to require certain nutrients. A well-rounded balanced diet with enough protein, iron, vitamins, minerals and carbohydrates is the goal, but you score major bonus points for incorporating more vitamin A, fatty acids, vitamin C and probiotics.

Vitamin A (found in foods such as liver, but also in beta carotene in sweet potatoes and carrots) is beneficial to skin health in general.”

supplements, but supplements are great for busy people, to ensure they reach the optimum amounts of nutrients. For example, I’m taking a probiotic supplement right now called Symprove, a water-based, dairy-free probiotic which helps to restore the balance of bacteria in the gut.”

Jennifer highlights, “As I am a skincare expert and not a nutritionist or dietitian, you should always speak to a medical professional before making drastic changes to your diet.”

Jennifer Rock Jennifer continues, “Fatty acids, found in fish such as salmon and chia seeds, can help reduce inflammation and improve the skin’s protective barrier. Vitamin C, found in some fruit and veg, is used by the skin to produce collagen, one of its core structural proteins.”

Probiotics, live microorganisms which are good for your digestive system, are something Jennifer also believes everyone needs more of. She says, “how well we digest is believed to have a direct impact on our skin, known as the gut-skin axis.

“Eating food for nutrients always trumps

When it comes to developing a skincare routine on the outside, Jennifer says there are four things that should make up the basis of a skincare routine.

“I call them the Core 4: a cleanser, a hydrating antioxidant serum, a vitamin A serum, and an SPF. I’d also advocate for an exfoliating cleanser a few nights a week, to promote skin cell turnover for fresher, brighter-looking skin.”

Jennifer’s own range, Skingredients, is based off the idea that what we put in on the inside should be mirrored in our topical skincare routine.

“The Skingredients Core 4 contains probiotics, prebiotics (a type of plant fibre that feeds good bacteria), vitamin C, vitamin A, water-binders, antioxidants, fatty acids and much more. I feel that these are the ingredients to opt for in skincare. Topical probiotics help to balance and soothe the skin, and are beneficial to those who experience any redness or skin irritation. Prebiotics themselves also soothe the skin while feeding the probiotics!

“Hyaluronic acid, a humectant (waterbinding) ingredient, draws moisture upwards from the lower layers of the skin and into the skin from the air. Antioxidants work to keep the skin protected from the free radicals that can cause premature ageing.

“But vitamin A is my star of the show; in that the fat form, retinyl palmitate, helps to reeducate the skin. It assists with skin concerns such as pore size, oil regulation (whether you’re too dry or too oily), pigmentation,

 Prioritise stress management – “Stress, like sugar, causes widespread inflammation and can contribute to skin concerns like psoriasis, eczema and acne, as well as skin ageing.”  Don’t forget your whole body – “The skin is an organ from top to toe. Many forget this! I advise applying your ‘face’ skincare from the chest up, as your décolletage and neck are often exposed to the elements too. Also, many shower gels are packed full of fragrance and can dehydrate it and irritate the skin.

Opt for a mild cleanser as a shower gel.

Plenty of brands also have soap-free body washes that are adapted for the skin’s pH.”  Treat yourself to a facial – “Your at-home skincare routine is the equivalent of brushing your teeth.

Facials and treatments are like the professional clean you’d get at your dentist! In my opinion, results-driven facials and treatments such as peels, microneedling, laser, LED, sonophoresis (soundwaves) and iontophoresis (electrical current) are the most beneficial, because they often provide something that your home care simply cannot. They’re not an absolute necessity for skin health, but can turbocharge your results – and are a nice treat!”  Avoid wipes – “Every year, I will continue to encourage people to stop using wipes, not just for your skin, but for the environment. And, ladies, don’t sleep in your make-up!”

congestion, redness, and lines and wrinkles.

Vitamin A and C are also great antioxidants that help to brighten up the skin.”

Jennifer recommends SPF that doesn’t only protect your skin from sunlight, but serves other purposes. “In formulating Skingredient Skin Shield SPF 50 PA+++, I wanted to make a real all-rounder. Skin Shield is a mineral SPF that protects from UVA rays, UVB rays, HEV light, infrared and pollution, while moisturising and priming the skin.”

And Jennifer says there is no excuse as to why you can’t fit your skincare routine into the day!

“A basic skincare routine takes a maximum of three minutes in the morning, and three minutes in the evening. Making skincare your self-care can help motivate you. It’s alone time for you, it can be very relaxing and it’s a reliable ritual, so remind yourself of that.”

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How to take care of ‘workout skin’!

Working out is no doubt beneficial for our physical and mental wellbeing.

But did you know that we should also be looking after our skin pre- and postworkout? Emma Roberts, skincare expert and Head of Sales at Irish skincare company VOYA, shares some tips on protecting your skin when exercising

HYDRATE, HYDRATE, HYDRATE

We’ve all heard about how important it is to drink eight glasses of water a day. Water helps to transport nutrients to give you energy and keep you healthy, and drinking plenty during exercise replaces the fluids you lose when you sweat.

“It can also help your skin flush out toxins,” says Emma.

“This, in turn, will improve your complexion for healthy and glowing skin.”

to prevent the breaking of blood vessels, returning skin to a normal temperature.

PROTECT FROM THE ELEMENTS

AVOID TOUCHING YOUR FACE

Gyms tend to be a bit, well, gross! With people actively sweating and using the same equipment, inevitably there is a risk of spreading germs onto your skin.

“We recommend using an anti-bacterial face wash before and after you work out, to wash away bacteria, chemicals, dirt and impurities,” advises Emma.

Try VOYA Cast Away Cleansing Facial Wash.

This boasts anti-bacterial properties and certified organic cleansing agents, which gently wash away impurities. After your workout, wash away sweat, oils and bacteria without irritating your skin. Or, men can try VOYA Man Invigorating Facial Wash, which contains Sea Heather and Aloe Leaf Extract, to gently improve the skin’s tone, whilst leaving it deeply cleansed.

“Aloe Vera contains bacteria/fungi fighting

compounds (especially good for gym environments!) and is known to reduce pain and inflammation, while also stimulating the skin’s healing process,” says Emma.

DON’T WEAR MAKE-UP

Although some people might feel a bit naked without make-up, Emma advises using a gentle cleanser before working out for a clean, make-up-free face, to allow your skin to breathe. Otherwise, that make-up will end up clogging your pores.

“We suggest trying Porefection VOYA’s Clarifying Gel Toner,” says Emma. “This anti-bacterial formulation helps to reduce the appearance of enlarged pores and balances the PH level of the skin. The organic formula also fights inflammation and reduces excess sebum production, leaving skin fresh, calm and with a matte complexion. Perfect for setting skin before a workout.”

The Clarifying Gel Toner also contains Himanthalia Elongata seaweed extract.

This natural ingredient is rich in minerals and vitamin C, and can help to cool off skin

“If you’re exercising outside, we advise protecting your freshly cleansed face with a light moisturiser or serum under your SPF,” says Emma. “This will help to protect against free radicals (unstable atoms that can damage cells, such as air pollutants).”

Even Pure is a light moisturiser bursting with results-driven organic ingredients. It concentrates on minimising the appearance of pores, but is also hydrating and antiinflammatory.

RECOVERING YOUR MUSCLES

After exercise, relax and ease your muscle stress with Serenergise Muscle Relaxing Body Oil and Feel the Heat Muscle Warming Gel. “Including organic ingredients such as Arnica, Comfrey and Ginger, it’s a perfect postworkout combo to deeply soothe the muscles, whilst nourishing and hydrating the skin,” says Emma.

Their new Active Bodycare Kit (€55) has just launched, which includes Serenergise and Feel the Heat. These come in a perfectly sized grey washbag, so you can keep all your skin products together and keep on top of your skincare regime – as well as your workouts!

VOYA luxury skincare products, offer scientifically proven, results driven, organic and sustainable solutions. ‘There must be a better way’. Visit www.voya.ie

New year, new mindset

I

Kickstart the new year with a happy mind through meditation

n the first weeks after the new year, we are all in the throes of new fitness programmes, diets, new jobs or new relationships. But we forget about the most important aspect – our minds. It can be overwhelming to start a new year and new decade with so much weighing on us.

Which is why we all need some relaxation and peaceful moments.

“Regular meditation practice can help accomplish our deepest wishes and find a deep and stable experience of genuine happiness,” says Kadam Adam Starr, Principal teacher at Tara Kadampa Meditation Centre in Dublin. “It helps us find freedom from the inner problems we all suffer from, such as stress, anxiety and negative thinking.”

Kadam, who found the benefits of meditation over 20 years ago, says meditation inspires people to develop and maintain a calm, clear and peaceful state of mind in all situations, and find inner peace.

“This feeling of happiness, contentment and wellbeing helps us cope with the difficulties of daily life. So much of the stress and tension we normally experience comes from our mind, and many of the problems we experience, such as ill health, are caused or aggravated by this stress.”

The advantages of meditation have long

Meditation for beginners Kadam Adam Starr, Principal teacher at Tara Kadampa Meditation Centre tells us a simple seven-step breathing meditation practice that anyone can try

been backed up by science. It can help modulate chronic pain according to the Journal of Neuroscience. It can also help in the treatment of anxiety disorders according to the General Hospital Psychiatry journal and is even effective in preventing the spread of Alzheimer’s Disease as found in the Journal of Alzheimer’s Disease.

Kadam is the principal teacher at Tara Kadampa Meditation Centre in Dublin. The Centre holds regular classes and courses in Dublin and at other venues around Ireland, along with in-depth weekly study programs, chanted prayers and retreats.

Kadam says the weekly meditation and mindfulness classes run in Dublin and around Ireland are offered on a drop-in basis and are open to everyone, from complete beginners to experienced meditators.

“I practice Buddhist meditation, as taught within the Kadampa Buddhist tradition which has been around for over 2,500 years. I believe it has maintained a universal appeal and relevance through the centuries for the simple reason that it has something for everyone – Buddhist and non-Buddhist alike can find something helpful in it.”

For more on meditation and class times, visit www.meditateinireland.com

1. Find a quiet place to sit (a chair is fine) that is free of distractions. Partially close your eyes, keep your back straight, but relaxed with hands resting in your lap. Breathe gently and naturally through the nostrils. Let go of focusing externally and gather your awareness inwards.

2. Begin by generating a goal to use meditation to improve your inner peace, happiness and good qualities, so that it will be of benefit to both yourself and others.

3. Be aware of where your mind is at, at this moment. To let go of agitation and distraction and centre in a calm, clear and peaceful state of mind, focus on your breath as it enters and leaves through your nostrils.

4. If you notice you are following thoughts and distractions, simply acknowledge and accept their presence, and let go of the urge to follow them. Then, relax and return to the breath, allowing your attention to draw closer and closer to the breath each time.

5. Eventually your attention will rest on the breath and you will notice the distractions naturally dissolve, like waves returning to an ocean. You will feel a deepening sense of inner calm, clarity and peace of mind.

6. Just relax into this inner peace and identify with it as your potential to change, to find a deeper and longer lasting peace of mind and happiness.

7. Conclude the meditation with a determination to maintain this inner calm and peace throughout your day, so that it naturally, and positively, influences everything you think, say and do.

January 19 2020 Sunday Independent

Mindful colouring

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With researchers at Johns Hopkins University and editors of Yoga Journal suggesting colouring as an alternative to meditation, adult colouring books are all the rage.

Research in 2005 proved anxiety levels dropped when subjects coloured mandalas (spiritual geometric symbol), so why not give it a go?

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Sunday Independent January 19 2020

Fit-friendly holiday

Looking for a healthier alternative holiday in 2020?

Club La Santa has got you covered

R

ecent studies have shown that the popularity of active holidays is on the rise. Rather than the traditional, all-inclusive, all-eating, all-drinking getaways, people are increasingly on the hunt for a more engaging and healthier alternative. 35pc of 2,000 adults surveyed claim that they would prefer an active or adventure holiday, and this figure rises to almost 50pc among those aged under 55.

However, surveys also suggest that quality accommodation and relaxation are still high priorities when people are picking their perfect destination.

So, can a single location offer the modern market everything they want? Can any one place offer an unbeatable range of activities, while presenting the opportunity for new adventures?

Perched on the North West coast of Lanzarote, Club La Santa resort offers both a spectacular and unbeatable location, combined with superb facilities for just about every pastime imaginable. All in all, it presents people with the chance to swap lazy days round the pool, for days filled with training, or learning new skills, finding their next adventure, or rediscovering their old passions.

And then, when all that is done, maybe having a day at the pool, or windsurfing on the lagoon.

It’s up to you!

With that in mind, here are the top five reasons to ditch the sun lounger and hit Club La Santa this year:

spectacular Lanzarote sunset, than with a glass of wine?

4. Relax by doing

Of course, a holiday is also about relaxing, and there is ample opportunity to do this. With the sun-soaked island of Lanzarote as your backdrop, you can easily spend your day lying by the pool or being pampered in the Wellness Centre. Studies have also proven that a change in routine, and trying something new, can have a relaxing and rejuvenating effect on the mind.

Acquiring a new skill actually slows down our minds’ perception of the passage of time.

5. Come back feeling better than when you arrived

It is often the case, when people come home from an all-inclusive, poolside holiday, they start fretting about how to get back into shape after weeks of overindulgence. This could not be further from the case with Club La Santa – here you can come back from your holiday feeling fitter, healthier and more active than ever before and the friends you make at La Santa can easily be friends for life.

For more information on Club La Santa, visit www.clublasanta.ie

1. Find YOUR thing

This is a holiday about exercise, not compromise. With over 80 different sports and 500 activities running round the clock included in your stay, how you choose to spend your time is entirely up to you. You can specialise in one pastime or sport (there are even year-round sport specific camps and retreats), or cram in as much as you can and perhaps find a new passion.

2. Enjoy time together

With so much on offer, there is plenty for everyone to get involved in. Family time has never been more rewarding. Little ones love taking on new challenges, and research has shown that learning a new skill as an adult can improve feelings of confidence and wellbeing by up to 80pc. This means that keeping healthy and active together will benefit more than just the kids.

3. Food, glorious food!

Finding good food on holiday is always a struggle, but Club La Santa has four onsite restaurants offering a wide range of fresh produce, regional and global cuisine, and even fabulous treats. The bar, and some of the restaurants, also offer local beers and wines. Can you think of a better way to watch a

EXCLUSIVE OFFER FROM CLUB LA SANTA

Save an additional 5% off selected one bed apartments! T&C’s apply* *T+Cs: Save up to 20% offer can be withdrawn at any time. *1) 5% off applies to one-bed ‘Comfort’ apartments only. 2) Book online quoting code ‘PROMO5’ before 31/03/2020. 3) Minimum 7 night stay. 4) New bookings only.5) May not be combined with any other discount or offer.

6) All apartments subject to availability. 7) Discount not applicable to flights, transfers, meals insurance or other chargeable extras.

8) Not applicable on ‘twin-to-share’ bookings.

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January 19 2020 Sunday Independent

Castlemartyr Resort Spa

Retreat yourself!

We all need to take a break from time-to-time – especially when research shows that holidays, or some ‘me-time’, can have a positive effect on your health and wellbeing. From spa experiences to yoga and walking events in Ireland, here are some ways to recharge your batteries UNWIND IN NATURAL SURROUNDINGS

Open meadows, manicured lawns and formal gardens are a perfectly natural setting for the award-winning Spa at 5-Star Castlemartyr Resort in East Cork. The very essence of luxurious relaxation.

This month, Castlemartyr Resort Spa is offering a January Detox package. With this package, you can enjoy a 60-minute ESPA Detoxifying Envelopment (with full body exfoliation and detoxifying algae wrap), followed by a 50-minute ESPA Detoxifying Full Body Massage (with detoxifying aromatherapy massage). Plus, you’ll be granted full access to the Hydrotherapy Suite, Sauna, Steam Room and more. Priced from €179pp. Couples looking for a treatment together can also take advantage of their Serenity Suite packages, with private sauna and vitality pool.

Call the Castlemartyr Resort Spa team on (021) 421 9060 or visit www.castlemartyrresort.ie

WELLNESS IN WEXFORD

Originally an historic Irish inn, Creacon was transformed by founders Derek O’Neill and his late wife Linda, into a serene haven that nurtures your entire wellbeing. The awardwinning retreat, which is nestled in the green hills of the Wexford countryside, specialises in yoga and meditation that balances and revitalises your spirit, mind, and body.

Creacon offers beautiful, modern accommodation, and during your stay, you can relax in their tranquil gardens surrounded by the sound of birds, letting go of all that is irrelevant at that moment. It really is an oasis of calm. Their food offering features gardento-table ingredients that have been prepared to nurture you from the inside, which is ideal if you want to stay on top of your healthy eating resolution.

Unwind in their yoga and meditation classes, taking your body and mind on a restoring journey. Spirit, mind and body treatments and therapies are also available to book while on a retreat with Creacon. If an overnight retreat is not for you, then book a day retreat with a treatment, class and lunch.

Check out their midweek Buddy Break special from €98pps. Includes: an overnight stay in deluxe accommodation and a tranquil environment, breakfast and a twocourse dinner from the ‘Food is Medicine’

Knockranny House Hotel programme, as well as a yoga and a meditation class. Spend quality time with a friend, partner or family member, or retreat for some you time!

Visit www.creaconwellnessretreat.com

WALKING WEEKEND

A good walk can do wonders for your wellbeing, and this unique walking weekend at Knockranny House Hotel, Westport, Co Mayo, is the perfect way to clear your mind and take in the scenery.

Check in on the evening of Friday 24th January and then on Saturday morning, take in the scenery of the Sheeffry Hills, with a guided 11.5k walk above the Glenlaur valley.

You’ll have incredible views of Croagh Patrick, the Erriff Valley and at the highest point, views of the glaciated valleys, with the Maumturks and Twelve Bens glittering in the distance.

You’ll also enjoy a packed lunch provided by the hotel. In the evening, have dinner in La Fougére before a night-time excursion at 10pm to discover the dark skies of Mayo. Afterwards, the local Seanchai (storyteller), will keep the guests spellbound, with local stories and

Carton House

folklore, some magic and possibly a song or two.

The Walking Weekend package at Knockranny House Hotel includes two nights’ accommodation with breakfast, dinner on one evening, a guided walk with packed lunch, night safari and use of the thermal suite in Spa Salveo, as well as €10 off all spa treatments.

Prices start from €235pp.

Visit www.knockrannyhousehotel.ie

PAMPERING TIME FOR MOTHERS-TO-BE!

This spring, Carton House Spa & Wellness in Co Kildare are welcoming mums-to-be for a pre-baby pampering experience from head to toe! Their Mama To Be spa package includes a 55-minute pregnancy massage, followed by a 55-minute Margaret Dabbs supreme pedicure.

The massage is deeply nurturing, specifically designed for this special time. Specific aches and tensions are soothed away with oil blends to condition and rejuvenate body tone, while

Carton House Spa & Wellness

also nourishing areas where the skin is most stretched.

Enhance the relaxing benefits of these treatments with a swim in the pool or time-out in the Carton House Spa relaxation room. You will emerge feeling indulgently pampered and floating on air!

The Mama To Be spa day retreat is priced at €135pp, Monday to Friday excluding Bank Holiday weekends. Package valid until 1st March 2020. Overnight bed and breakfast rates are available from €150 midweek per room per night, based on two people sharing.

Visit www.cartonhouse.com

YOGA DAY

The Yoga Feed is a collaboration by Dublinbased yoga instructor Lucybloom Webb and chef Alice Tevlin. The ladies have hosted events and retreats around Ireland since 2018, and this spring, they will be hosting their first retreat of the year.

On 1st February, at this day-long retreat in

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Killashee Hotel face or body treatment of your choice in the spa. There will also be time before and after to relax in the hotel’s pool, sauna, steam room and outdoor hot tub.

Later that evening, the hotel’s Head Chef Tony Ryan will be on hand to take care of dinner with a three-course meal in the popular Balcone Italiano restaurant. Put on your out of office, turn off your mobile phone and go on a Winter Secret Escape to the Bridge House Hotel! Available to book midweek, Sunday to Thursday, until 26th March 2020 priced at €125pps.

Visit www.bridgehousehoteltullamore.ie

TREAT FOR TWO

the historic Orlagh House Dublin 16, enjoy a light breakfast followed by a two-hour yoga workshop, a plant-based lunchtime feast and a refreshing walk in the Dublin mountains.

Then, settle down for a nurturing restorative class to close out the day. Running from 9.30am until 4:30pm, this retreat promises to serve the very best of The Yoga Feed. You’ll leave feeling happy, relaxed and ready to take on the rest of the new decade! Tickets are €130pp.

Visit www.theyogafeed.com

new overnight Winter Secret Escape.

The Winter Secret Escape is available to book from now until the end of March 2020. Staying in one of the hotel’s stylish new bedrooms, you can relax from the moment you arrive with a delicious afternoon tea by the fireside and a glass of bubbly in hand, followed by a one-hour

If you’re looking for a memorable Valentine’s Day that will relax both you and your loved one, then we have a great option for you. Renowned as one of Ireland’s most romantic hotels, Killashee Hotel in Co Kildare features a grand Victorian house, surrounded by woodland walks and gardens. The hotel’s award-winning spa is offering the Time for Two couple’s retreat (two hours 45 minutes) for €199 per couple midweek, and €209 per couple at weekends.

The Time For Two package starts with access to the Hydrotherapy Suite, where you can avail of the steam room, lifestyle showers and indoor therapy pool. Then, you’ll enjoy a couple’s Rasul treatment, a traditional Arabian cleansing ritual that will relax, cleanse and detoxify the body. This is followed by a Warm Bamboo Back Massage, where the expert therapists at Killashee Hotel

ESCAPE AWAY

Want to escape the daily grind for even 24 hours? To go somewhere there are no real-life woes, deadlines or rushing around. Where everything you need has already been taken care of and all you have to do is sit back and enjoy it. The team at the Bridge House Hotel Tullamore in Co Offaly have created an opportunity to do just that this year, with their

Bridge House Hotel

Lough Eske Castle

use gently heated pieces of smooth bamboo to knead tight muscles and roll out tension.

Bamboo, considered a powerful healing tool in ancient China, Japan and Indonesia, is used in massage to stimulate circulation, provide deep-tissue work, and promote relaxation and wellbeing, and is heated to reach more effectively into tissue and muscle layers.

Next is Killashee’s Dry Floatation chamber, where you’ll enjoy all the benefits of floatation without getting wet. Experience a feeling of weightlessness and let all your troubles drift away. 25 minutes here provide the body with the equivalent of three hours of deep sleep! Complete your couple’s spa retreat in Killashee’s tranquil Relaxation Suite, where you and your significant other can relax and enjoy light refreshments, before emerging refreshed, relaxed and invigorated.

Visit www.killasheehotel.com or call (045) 895182

DETOX IN DONEGAL

Perk yourself up with a spa break to Donegal’s only 5-Star hotel, Lough Eske Castle. The hotel is situated in peaceful surroundings, by the shores of Lough Eske and Bluestack Mountains, so you can enjoy refreshing walks and the serenity of the Lough. Plus, it’s only 10 minutes from Donegal Town, if you want to go exploring.

Their Detox Package starts from €385 per night for one night, or stay two nights from €499 per room midweek. It includes accommodation in a Courtyard or Deluxe Room with full Irish breakfast and one threecourse dinner on one evening. Then, unwind in their thermal suite for 60 minutes prior to your treatment, before choosing one of the following 30-minute treatments in their CARA Organic Beauty Spa: Detoxifying Body Brushing followed by an Aroma Back Massage, or ESPA optimal, deep cleanse facial.

Post-treatment, enjoy a refreshing sorbet and a selection of herbal teas in the relaxation room, and you’ll also have complimentary access to the leisure centre and fitness suite.

Plus, courtyard rooms are pet-friendly so if you have a four-legged friend, they can tag along!

Visit www.lougheskecastlehotel.com or call +(074) 972 5100

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January 19 2020 Sunday Independent