FITNESS MAGAZINE IRELAND February 2009 Introductory Offer
NEW YEAR! NEW YOU!
HOW TO STICK TO YOUR RESOLUTIONS LOSE WEIGHT - GET HEALTHY BUILD MUSCLE - DETOX
ALSO INSIDE • Survive the Slopes • Monthly Weight Loss Tracker • Top Tips For 2009 • A look at Meditation
THE NICOTINE HABIT FOR GOOD
HEALTH • FITNESS • NUTRITION • TRAVEL • SPORT • WEIGHT LOSS
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2 - Life and Fitness Magazine - February 2009
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Editors Notes I would like to welcome every health conscious person in Ireland to the first issue of Life & Fitness. This year, you’re going to be stronger, faster and more healthy, by reading Life & Fitness. Being fit and healthy isn’t always easy. It takes work, commitment and dedication, especially if you are looking for results. With the help of Life & Fitness and all our topics, our team will promote living a fit and active lifestyle necessary for achieving personal health and wellness. This can be done by participating in exercise, understanding proper nutrition and by staying informed of medical information that can help you live a long and healthy life. I hope you enjoy reading about physical exercise, nutritional products, wellness, health, travel, sports, and of course, our New Year’s Resolution - Weight Loss. There’s one thing that’s certain which is that Life and Fitness won’t settle for anything less that the best articles, contributions, and of course, our advertisers in the health industry.
Contributors Dr. Muireann Cullen joined the Food and Drink sector of the Irish Business and Employer’s Confederation in January 2008, to manage the Nutrition and Health Foundation. She has a wide range of dietetic experience spanning research, clinical and private practice, regulatory, public health and industry. Muireann obtained a PhD in Human Nutrition and Dietetics from Trinity College Dublin in 2001. She is both a member of the Irish Nutrition and Dietetic Institute and the Nutrition Society.
Welcome to this, our first issue of Life and Fitness magazine. I hope you enjoy reading it as much as we have enjoyed putting it together. There is a lot of talk at the moment of our worsening economic crisis and a decline in the nations wealth. It doesn’t matter what anybody’s personal situation is like, as the old saying goes, ‘If you don’t have your health, you have nothing’. Through good times and bad times it is vitally important to look after your own well being, both physical and mental. We hope that from reading Life and Fitness Magazine you will empower yourself to do the best you can in every aspect of your life. We envisage that Life and Fitness Magazine will become a companion to you and a source of reference for all matters relating to your health and well being. If there are any topics you would like covered please let us know. Keep an eye out for next issue which promises to be even bigger and better. Go and have your best year ever! Derry O’Donnell
Philip Phelan is the Program Director of Litton Lane Training and he holds a wide range of qualifications and experience. Philips qualifications include certificates in fitness instruction, personal training, resistance training and course tutoring. He also possesses a B. Sc. in physiotherapy (TCD) and a masters in medical science (UCD). He is a qualified Pilates instructor and speaks on topics such as back pain prevention and treatment, in a variety of corporate settings. He has worked in commercial fitness centres and freelance class and client training and he currently works as chartered physiotherapist to underage international football teams. He has trained two county gaelic football teams and a number of club teams as well as Olympic and professional boxers. He is also the fitness and injury expert with the VHI healthcare website and also acted as the fitness expert on The Afternoon Show in 2007.
Brona Cloonan has over 20 years experience in the provision of health care in private and public services, from frontline hands-on work to senior management. Brona is highly qualified, skilled and passionate about empowering you to maximise your health in your personal and professional life. A combination of clinical, communication, life coaching and people skills means that Brona is a highly professional health life coach.
Contact Details: Life and Fitness Magazine Ltd., Curraghgraigue, Borrisoleigh, Co. Tipperary. Tel: 0504-51945 Email: email@example.com Web: www.lifeandfitnessmag.com. Life and Fitness Magazine is published monthly by Life and Fitness Magazine Ltd. No part of this magazine may be reproduced without the permission of the publisher. The opinions expressed herein are not necessarily those of the publisher. Advice is for information only and should not replace medical care. Check with your GP before trying any remedies. While every effort has been made to ensure that all information contained in this publication is factual and correct at time of going to press, Life and Fitness Magazine cannot be held responsible for any inadvertent errors or omissions contained herein.
Ciara O’ Meara is a medical herbalist practicing full time in North Tipperary and is a contributor to the RTE1 show "The Afternoon Show" where she gives advice on simple home remedies and using herbs to treat minor health ailments. Ciara has an honours Science degree in University College Dublin and an MSc in Medical Genetics at Aberdeen University
Life and Fitness Magazine - February 2009 - 3
Life and Fitness Magazine Contents February 2009 pg
WEIGHT LOSS How using CLA (Conjugated Linoleic Acid) combined with Green Tea can help you convert body fat into energy more easily
HEALTH Quit smoking for good with Brona Cloonan
How to keep your New Years Resolutions
How to lose 7lbs in 7 days
All your workout questions answered
Life and Fitness Magazine now available for digital download go to www.mymagonline.com
4 - Life and Fitness Magazine - February 2009
WEIGHT LOSS 5 ways to burn 500 calories a day SPORT Are you fit to Ski? Tips for first time skiers
SPORT The components of fitness in sports
Get ready for Lifestyle Sports - Adidas Dublin City Marathon
News and Events
Get ready for Valentines Day! Travel Insurance
Win €3000 worth of prizes
Top Tips for 2009 with Dr. Muireann Cullen, Director of Nutrition and Health Foundation
Detoxing with Ciara O’Meara
Weight training for women WELLNESS
A simple look at meditation with Catherine Connors-Bevalot
Did you get engaged at Christmas? Tips for planning your wedding.
10 Benefits of Detox
Organic Food - Good all round
“If you think you can or can’t, you’re right”. - Henry Ford
Financial Health - 5 Financial resolutions for 2009 Life and Fitness Magazine - February 2009 - 5
Bring your body back in shape ! Don’t start off the New Year with a bad conscience over all the weight you have gained. Instead, make use of one of the most convenient shortcuts to a firmer and more slender body – a clever combina-
tion of CLA and green tea. Both active compounds help the body convert fat into energy more easily – and that is just what you need to bring your body back in shape after the festive season.
Cutting down on your calories and exercising regularly is a sure-fire strategy for losing weight, but scientists have recently discovered a new substance that may speed up your results substantially.
that can only soak up fat and increase in size, muscle cells actively convert fat, protein and carbohydrates into energy, thereby helping the body process its calories.
According to a new scientific study, supplementing your diet with a natural substance called CLA (conjugated linoleic acid) could help you lose a lot of body fat and even pack on some muscle. Imagine if, for once, you could lose weight and remain slim, even after you return eating a regular diet. Think what it would mean if you could actually maintain the result you had worked so laboriously to achieve and continue to have a firm and slender figure.
The more muscle mass you have, the easier it becomes to avoid gaining weight. If you combine CLA with green tea extract (GTE), the fat-busting effect is considerably better. GTE contains active compounds that, according to studies, are able to increase the body’s fat expenditure by as much as 10-12%.
Natural weight management Found naturally in meat and dairy products, CLA helps the body dispose of fat that has accumulated in the fat cells. Furthermore, the substance even prevents fat from returning to the sidebones, once you stop dieting. CLA simply helps you get rid of your flab, while supporting the build-up of lean muscle mass. The most impressive thing about it all, is that the substance is a natural part of human biochemistry. What makes CLA so effective is that it minimizes the amount of fat and maximizes the amount of lean muscle mass. This is crucial, as the more muscle mass you have, the easier it becomes for you to stay slim. In contrast to fat cells
6 - Life and Fitness Magazine - February 2009
A better approach By taking a CLA + GTE supplement available from your local pharmacy and health food store, it becomes much easier to shape up your figure. This is good news for dieters, especially those who have been around the block more than once, trying all sorts of diet preparations, slimming powders, magic pills and other dubious approaches. Instead of wasting a lot of time, money and effort on diet plans that never work out the way you had hoped for, you can chose a more serious and scientific approach.
Stop the “yo-yo effect” The news about CLA has created worldwide interest, making headline news in the media in many cases, yet the basic mechanism is really quite simple. You could call it the body’s natural weight control mechanism. This is because it stabilizes your weight, as opposed to repeated slimming efforts which have been shown to cause the well known “yo-yo effect”, where the bodyweight goes up and down like a yoyo. This phenomenon occurs because crash dieting causes you to lose not only fat cells but also muscle cells. Since muscle cells consume large amounts of energy, especially through the conversion of fat, reducing your muscle mass through dieting has a negative impact on your ability to metabolise. You may have lost weight, and you may look slim after several weeks of crash dieting, but once you return to a more regular diet, your body will have “forgotten” how to handle all the calories, and as a result of the impaired metabolism, you gain weight and end up weighing more.
Losing weight was never this easy “With CLA and green tea, I have finally managed to lose weight and remain slim" says Hannah, who had otherwise tried virtually everything on the market to get her weight under control. "For the first time, I have found something that really works", says an eleven pounds lighter and substantially happier woman.
Down three sizes and full of energy
I have absolutely no problems with showing myself in a bikini now," says Hannah, an eleven pounds lighter, and three dress sizes smaller woman, who has finally managed to solve her persistent weight problem. For years, she has been trying to lose weight with help from slimming powders and fat-burners of all imaginable kinds, but nothing worked. not even exercising three times a week seemed to make much of a difference. Then, quite by chance, Hannah walked into her local pharmacy one day and overheard a sales presentation for a product designed especially to boost the fat-burning impact of exercise - a capsule preparation with CLA and green tea extract. She tried it and THAT worked! Proud of the Result "As a result of using these capsules, I lost eleven pounds from December to March, even though I ate three regular meals daily. I haven't gained one single ounce since then," she says, obviously proud of the result. "No other slimming remedy has done that for me. My weight is perfectly stable now" says Hannah. She even tells me that she has much more energy at the job and attempts to go walking every day, in addition to going to the gym regularly.
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Exercise burns fat! If you exercise and take CLA Booster Pharma Nord - the result is considerably better. CLA Booster Pharma Nord contains two active compounds that increase the turnover of fat in your muscle tissue and make you firmer and leaner in a healthy and completely natural way.
• CLA (Conjugated Linoleic Acid) - a natural fatty acid that blocks the uptake of fat in the body. CLA carries fat molecules to the muscle cells where the fat is converted into energy. By stimulating your muscle mass with exercise, you burn even more fat. • GTE (Green Tea Extract) - contains active compounds that support thermogenesis, the process in which calories are converted into body heat.
Available in pharmacies and health food stores
• Studies have shown that CLA alone is able to reduce body fat by 8-9% in a year.
The Pharma Nord range is based on scientific research! Tel: 01 630 5470 • Fax: 01 630 5475 Email: firstname.lastname@example.org Web: www.pharmanord.ie
Life and Fitness Magazine - February 2009 - 7
7 Tips to lose 7lbs You may have more than 7lbs to lose, but just concentrate on losing the first 7! There are many people out there asking the question “Is there any easy way to lose weight?”. When asked, it seems that everyone knows that dieting, cutting down on food intake, increasing the amount of exercise that we do and thereby increasing the calories that we burn; all these things work to combine into a formula to help us lose weight. For many; the hard part is sticking to a low calorie, and often bland, diet. Just like anything else that is new - it is certainly not easy, but with work to establish the new behaviours it is possible to do. Here are some pieces of advice that we can use to help us keep on track with our weight loss and dieting endeavours.
1. Write it down! Keep a daily log of everything that you eat. When you write down everything that you eat, this helps you to eat even less. When you look at the research you see that people who keep track of what they eat end up eating up to fifteen percent less. This is a very significant point that people should take note of.
2. Cut out the fizzy drinks! The average person consumes an additional 245 calories per day just from
drinks. You may be advised to switch from juice, soft drinks, and other calorie drinks to water. 245 calories a day is nearly 90,000 calories a year. That's 25 pounds. Are soft drinks and juice really that good? Another fact is that despite their calories, drinks like soft drinks and juice don't trigger a feeling of fullness the way foods do.
Use smaller plates. It's been proven that people eat more when more food is in front of them, and they eat less when less food is in front of them. Smaller plates mean smaller portions, so put the salad plates into use as the main plate.
3. Eat more often! Eat five or six smaller meals a day instead of three large meals a day. Studies show that eating in smaller portions more often results in eating 30% fewer calories. Furthermore, even the same number of calories eaten in smaller portions during more frequent meals can result in weight loss. You're less likely to binge because the body releases less insulin.
4. Get rid of your clothes!
6. Eat from a plate! Similar to the idea of using smaller plates, serve your food on the plate rather than in bowls on the table. When the plate is empty the meal is over, instead of spooning another portion onto your plate.
7. Dump the dough!
Avoid white foods such as white bread, sugar, and white rice. Those are the Get rid of the clothes that you consider to foods with loads of carbohydrates which lead to higher blood sugar and weight be fat. If you don't have clothing that's comfortable when you're heavier, you're gain. Stick to whole grain breads and dark rice. Don't worry about the sugar, more likely to be reminded to keep the pretty soon you won't miss it. weight off every time you dress. And you're less likely to gain weight if doing Remember, if weight loss were easy, so means having to buy a whole new everyone would be a supermodel. wardrobe.
Quick Tip Eat a Homemade Lunch Eating a homemade lunch away from your desk or with a friend or co-worker increases your enjoyment of the meal and lowers your stress levels. Eating alone hunched over your computer boosts stress and reduces not only your enjoyment of the meal but your awareness of the tastes and nourishment you’re getting
8 - Life and Fitness Magazine - February 2009
5. Use smaller plates!
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10 - Life and Fitness Magazine - February 2009
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European Accreditation National College of Exercise and Health Studies meet new European standards for Health Fitness Instructors and Personal Trainers The National Training Centre (NTC) has announced that the National College of Exercise and Health Studies has been granted European accreditation from the European Health and Fitness Association (EHFA). “This is a significant and historic achievement, not only for the NTC as the first private Irish training provider to meet the standards for European accreditation, but also for the Irish health fitness industry as a whole, ” stated Fidelma Conlon, Course Coordinator and Director of NTC. “We are proud to have achieved the high accreditation standard set by EHFA and our graduates will be the main beneficiaries of this internationally recognised and respected accreditation”. The National Qualification in Exercise and Health Studies course has been in existence since 1988 and has facilitated thousands of individuals to obtain work as gym instructors and exercise to music teachers in the Irish health fitness industry and further afield. In recent years, the NTC underwent a rigorous programme review and together with many of Ireland’s top experts in exercise science and health fitness, incorporated new specialist modules into the course with a strong emphasis on personal training. One-to-one training is more popular than ever, with many Irish people wanting the benefits and rewards of having their own personal fitness trainer to help them achieve their goals whether it be combating obesity, weight management, improved fitness or simply coping with the stresses and pressure of modern life. Not only can health fitness instructors work in gyms and leisure facilities but for many they are choosing to work independently as personal trainers with clients in their own homes, the outdoors, in corporate settings, schools, hospitals and nursing homes.
“We are committed to providing the highest standards of education to our students to ensure that they can embark on successful and rewarding careers in health and fitness” says Fidelma. “This commitment is reflected in the internationally recognised National Qualification in Exercise, Health Studies and Personal Training”. Earlier this month, a team of EHFA verifiers and auditors assessed all programme materials, quality assurance policies, procedures and conducted a visit of the NTC over a number of days. The EHFA Verification Team cross checked the standards of the Exercise, Health Studies and Personal Training course against the EHFA standards, looking at systems, procedures, delivery and assessment. Employers, leisure managers, GPs and other primary health care practitioners can now feel graduates from Ireland’s National Training Centre are trained to the highest international standards ensuring that any member of the general public under the supervision of an NCEHS personal trainer will be prescribed safe, appropriate and effective exercise. EHFA is a not-for-profit organisation which sets standards for the health and fitness industry in Europe and represents the interests of approximately 6,000 health clubs and leisure centres and 15 national associations spread across 22 countries, at EU, International Olympic Committee and World Health Organisation level. It’s primary objective is to get more people, more active, more often. It is recognised within the international health fitness community that Irish Health Fitness instructors are generally trained to a very high standard and NTC is proud to be leading the way in terms of international accreditation and recognition.
Your workout questions answered What's the Best Quick Workout? "I have only half an hour to exercise. Help me make the most of my time!" Smart Solution: Cardio/strength circuits are just what you need. The more vigorously you work, the more calories you'll burn. To save yourself from getting too tired too fast, push yourself aerobically -you should be able to speak only a few words at a time -- then immediately do a strength segment. Try: Walking at a brisk pace for one minute, then doing a total-body exercise, such as a lunge with biceps curls, for one minute. To ramp up your results even more, switch out the walking for plyometrics and other high-intensity moves. Do one minute of jumping jacks, high knees, skipping or butt kicks, then follow with another total-body move, like a squat with shoulder press or a lateral crawl in push-up position. The key is mixing it up each time. Pick five totalbody moves and do the entire cardio/strength circuit three times, or do two minutes of cardio/one minute of strength one day, then one minute of cardio/two minutes of strength the next.
Smart Solution: Do planks, push-ups, and almost anything on a stability ball. These moves activate your transversus abdominis -- the deepest abdominal muscle; its fibers run horizontally across your belly -- to create a strong, flat, muscular girdle of sorts that connects your upper body to your lower body. Contact a personal trainer and you are almost guaranteed results.
What Moves Will Boost My Butt?
Smart Solution: Your best lower-body fix is cardio on an incline to burn and firm. It requires you to extend your hips, which naturally works your glutes. Plus, tackling a killer hill routine sculpts your legs and dejiggles your behind. At a 15 percent incline, you'll burn about 60 percent more calories running and 150 percent more calories walking than you would hoofing it on a flat surface.
What should I eat before and after a run?
"I want a flat belly but can't bear to do another crunch. Help!"
One to two hours before the run eat starchy carbohydrates, such as toast and porridge with milk. These provide slowrelease energy to keep you fuelled. Closer
Food~Fact: Coca Cola was invented by Dr. John S. Pemberton in 1886. It was originally formulated with extracts of coca leaves and kola nuts.
12 - Life and Fitness Magazine - February 2009
Will wearing supports ease joint pain? Supports increase proprioception [the brain’s awareness of what the body is doing], which means the muscles will protect the joint better. A support takes some of the stress off the joint, but correcting the underlying cause is better in the long run.
"How can I trim -- and boost -- my butt for good?"
Try: Jumping on a stepmill (that revolving staircase at the gym) or hitting the stairs -- they provide steeper climbs, the same as a 62 percent grade on a treadmill, Even step-ups on a bench or taking a hilly hike will help.
How Do I Get Flat Abs?
to the run have something containing fructose sugars, such as dried fruit, to make sure the energy stores in your muscles are fully charged. After the run eat light starchy foods that are easy to digest, such as rice and vegetables, plus some lean meat, which is a good source of protein.
Do I need to use energy gels and supplements? Gels and energy drinks can be useful if you’re exercising at high intensity for an hour or more because you need to replenish your glycogen stores. The electrolytes they contain improve muscle function, which benefits your performance.
What’s the minimum amount of training I can get away with for a marathon? If you’re a complete beginner, you can train for your first marathon in six months if you run a minimum of three times a week. Someone who has done a 10K race and maintained a good level of fitness since then can do it in 16 weeks, running a minimum of three times a week.
Send your questions to firstname.lastname@example.org
Ask your question! Have you a fitness related question you would like answered? Simply email us at: email@example.com or by Post to: Life and Fitness Magazine, Curraghgraigue, Borrisoleigh, Co. Tipperary. Our expert Philip Phelan of Litton Lane Training will answer your queries.
Philip Phelan is the Program Director of Litton Lane Training and he holds a wide range of qualifications and experience. Philips qualifications include certificates in fitness instruction, personal training, resistance training and course tutoring. He also possesses a B. Sc. in physiotherapy (TCD) and a masters in medical science (UCD). He is a qualified Pilates instructor and speaks on topics such as back pain prevention and treatment, in a variety of corporate settings. He has worked in commercial fitness centres and freelance class and client training and he currently works as chartered physiotherapist to underage international football teams. He has trained two county gaelic football teams and a number of club teams as well as Olympic and professional boxers. He is also the fitness and injury expert with the VHI healthcare website and also acted as the fitness expert on The Afternoon Show in 2007.
Workout Tip Unless it is the primary focus of your training, do cardio after, not before, you lift weights. Or do it during another part of the day, or better still, on a separate day. If you perform aerobictype exercise first, you'll be fatigued for your weight training. As a general rule, strength training has less of an impact on cardio than cardio has on strength training.
Quick Tip Eat to Banish Dry Skin Drinks lots of water, and eat plenty of fruit and fiber to help flush toxins and keep your skin plump. Avoid refined sugars, carbonated beverages, and alcohol, which can dry you out. Also try probiotics to increase the protective bacteria in your stomach and neutralize toxins in your bowel. If your colon isnâ€™t working properly, your skin will show it. Life and Fitness Magazine - February 2009 - 13
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Desmond Blinds Lower Maiden St, Newcastle West, Co. Limerick Tel: 069-77839 Fax: 069-77839 Email: firstname.lastname@example.org
ACME Brandon Blinds Tralee 26 Rock St., Tralee, Co. Kerry Tel: 066-7129244 Fax: 066-7129244 Email: email@example.com
ACME Blinds Mallow 140 Bank Place, Mallow, Co. Cork Tel: 022-51666 Fax: 022-51666 Email:firstname.lastname@example.org
ACME Blinds Fermoy Patrick St, Fermoy, Co. Cork Tel: 025-30886 Fax: 025-30886 Email:email@example.com
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Curtains, Blinds & much more.
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www.acmeblinds.com Life and Fitness Magazine - February 2009 - 15
Do you want to quit the CANCER WEED? by Brona Cloonan Brona Cloonan has over 20 years experience in the provision of health care in private and public services, from frontline hands-on work to senior management. Brona is highly qualified, skilled and passionate about empowering you to maximise your health in your personal and professional life. A combination of clinical, communication, life coaching and people skills means that Brona is a highly professional health life coach.
Do you want to quit the CANCER WEED? Don't let your GOOD INTENTIONS go up in SMOKEâ€Ś.. READ ON So here we are in January again, the time where so many of us make New Year resolutions. Resolutions easily make can just as easily be broken. Well that is certainly true, when you are talking about people who try to give up smoking. Many who try to give up the fags don't really give themselves a good enough chance at doing it successfully. Why? Because, they try to go cold turkey or with Nicotine Replacement Therapy (NRT) but that's all. That's ALL you ask? What else is there? Well a lot actually! Market Research shows that people can double the chance of successfully quitting smoking if they combine NRT with Behavioural Support. This is because smoking is both a Physical HABIT and a Psychological HABIT.
Smoking is very addictive and smokers become very dependent on cigarettes. Nicotine is as addictive as heroin and thus is just as difficult to give up. The physical addiction is managed by the NRT in reducing doses but the psychological/ behav-
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ioural addiction is just as difficult to master and that is why it is much easier to do it with the correct support.
Carbon monoxide - a poisonous gas produced when a cigarette is burned and enters the blood stream immediately. It reduces oxygen in the blood and causes heart disease.
About four million people die worldwide each year as a result of smoking
" 4000 chemicals 60 are known to cause cancer (carcinogens)
So, what is Behavioural Support? Does this mean talking to your friend about it or quitting with someone else? That is support of sorts but the best support is from the professional. That is someone who is trained in Smoking Cessation. They can help to devise an action plan on how to cope behaviourally that fits both your smoking habit and your lifestyle. There is a very successful smoking cessation programme which begins with the person still smoking and supports the person to quit over a period of time. So what is in a cigarette that makes it so dangerous? Nicotine - a very powerful drug which reaches the brain in 7 seconds. Tar - a sticky substance released when tobacco is burned and causes lung and throat cancer and the respiratory disease emphysema.
" Acetone Ammonia Lead Hydrogen Cyanide " Arsenic, Radon/Methanol DDT Butane Smoking is the biggest single cause of preventable death in Ireland claiming about 7,000 lives a year, mainly from 3 major diseases, lung cancer, heart disease and bronchitis/emphysema. Half of all smokers die prematurely in middle age with an average loss of 16 years. So, if smokers know they are harming themselves why do they continue? How can they justify this filthy habit? Well, that's just it! It is a very addictive habit which takes the right approach, with lots of confidence and appropriate support to quit. Some think they are not harming anyone else - WRONG - The smoke that is exhaled and the smoke rising from the burning cigarette (side-stream smoke) affects everyone who breaths it in. This particularly includes family members, work mates, and shockingly, this side stream smoke is very harmful to non-smokers,
HEALTH even more than if they were smoking themselves because it burns at a lower temperature, leaving more toxins behind. Babies and children are particularly vulnerable. So, smokers who want to quit can improve their lung function, improve their overall health, save money (it's a very expensive habit now) and at least have a clearer conscious about not causing serious harm to their loved ones. The benefits to successful cessation are great and in fact if smokers become non-smokers in 10 years their risk of heart attack is almost the same as someone who never smoked and the risk of cancer also drops significantly.
As a Health Life Coach and someone who is trained in smoking cessation the writer (Brona Cloonan, based in Wexford who sees people individually and runs group programmes) says that helping the smoker to have absolute belief that they can be successful is very important. Most smokers will have tried to give up before and may believe they can't do it. However part of this confidence must come from the actions they have taken to ensure this success. They must take full responsibility for planning and strategising on how they will cope without their cigarettes.
Everyone has the ability to choose their response and also to choose a different response. Changing behaviour is possible and more likely if the person goes sys-
tematically through the 6 stages of the change process. Brona says that while everyone is different and what will work for one person may not for another, persistence is critical and there are lots of tips which can help e.g.
Forty-three known carcinogens are in mainstream smoke, sidestream smoke, or both
12 Tips for Quitting 1. Seek the correct help 2. Prepare yourself properly 3. Make a date to stop 4. Think positively 5. Change your routines 6. Get more active. 7. Watch what you eat and drink lots of water 8. Watch out for triggers 9. Learn to cope with cravings 10. Start saving money and treat yourself 11. Take one day at a time 12. No excuses and don't fall for the Having Just 1 Syndrome! What are the Nicotine Replacement Therapy options? They include: The Patch (Nicorette and Niquitin CQ) Chewing gum Inhaler Nasal spray
Alternatively medications which mimic nicotine may be used e.g. Zyban and Champix but can only be prescribed by a GP. Your doctor will assess if you are suitable for these tablets.
With the smoking ban now in place to stay it's far more difficult for smokers these days. People are now even more sensitive to detecting that stale odour which smokers can't smell. Many smokers would like to give up but most keep 'putting it off till tomorrow' but tomorrow never comes. Better Judgement is obviously being clouded by their own smoke. But the benefits are huge as once you stop smoking your body starts to repair the damage done almost immediately.
Kicking the smoking habit will kick-start a series of beneficial health changes that continue for the rest of your life. Start the New Year off with one positive goal - to successfully quit smoking. Every morning repeat your Positive Mantra "I can and will give up the fags" seek advice and support and don't give up! Because that's something smokers should never do … Give up trying. The impossible IS possible. Brona Cloonan Health Life Coach Contacts: mobile (087) 2337342, email: email@example.com, website: www.bronacloonan.ie
Frightening Facts about Smoking Cigarette smokers aged 35 are twice as likely, when compared with non-smokers, to die before they reach the age of 65. After a year only about 4% of smokers who quit without any outside help succeed Smoke also contains nitrogen oxide and carbon monoxide, which are harmful gases. A 20-a-day smoker breathes in up to a full cup (210 g) of tar in a year. One in four male smokers aged 35 can expect to die before the age of 65
Smoking decreases a person's life expectancy by 10 - 12 years The primary obstacle in trying to quit alone is making the behavioural changes necessary to eliminate the habits associated with smoking Smokers in their thirties and forties have a heart attack rate that is five times higher than nonsmokers The resting heart rates of young adult smokers are two to three beats per minute faster than nonsmokers Smoking reduces the mother's folate levels, a B vitamin that is important for preventing birth defects
Quick Tip Fill Up on Fibre Fibre is an important part of digestion— that’s not news. But did you know that certain types may reduce the risk of coronary heart disease and colon cancer? And good news for people watching their weight: Fibre takes a while to digest, so it helps you feel full longer. The Mayo Clinic recommends 21 to 25 grams of fibre a day for women and 30 to 38 grams a day for men. But that doesn’t mean you have to stick to bland cereals and basic oat bran to get your fill. Life and Fitness Magazine - February 2009 - 17
New Year, New You How to make New Year's Resolutions On January 2, millions of people begin the annual ritual of New Year's Resolutions. Memberships at health clubs and diet programs soar in the following weeks. Sales of chocolate and alcohol decline, replaced by healthier food and drink. People take a long, hard look at their spending habits as they sort through the bills coming in January's mail. "Time for a new beginning" is the message promoted by news media.
Our resolve is at its peak when we feel full, drunk, or broke. It's easy to think about going on a diet as we groan from a bloating holiday meal. It's no problem to plan to quit smoking when we've just had a cigarette and replenished our nicotine level. At this point we feel confident about our New Year's resolutions because we have not yet confronted any prolonged physical deprivation or discomfort.
In early January, we are often so sick of rich food and drinks, and feeling so sluggish from lack of vigorous physical activity, that it's not difficult to abstain from overindulgence. In fact, some people look forward to more structure and discipline in their lives. However, a few weeks into the new discipline, our appetites have returned, and we start to feel deprived. It is at this point that we are most at risk for reverting back to old behaviours.
Yet despite all this hype, most people will fail at their resolutions. By February 2, most New Year's resolutions are no more than a dim memory. How can such apparently strong determination fizzle out so quickly? What can we do to increase the likelihood that our desire for change will translate into permanent positive change?
Let's first examine the psychology of the New Year's Resolution. During the month of December people tend to overindulge in eating, drinking, spending money and neglecting exercise. Rather than moderate these behaviours, we promise ourselves that after the holiday season is over, we will definitely take control. In the meantime, we give ourselves permission to overindulge without guilt.
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Soon we start rationalizing that this is not a good time of year, what with cold weather and our numerous obligations. When spring comes, we'll really get into shape. Thus, we make another promise to ourselves, and, now free of guilt, put off habit change for another few months. Chances are that when spring arrives, we will have another temporary surge of motivation, only to abandon it within a few weeks. Why do people abandon their resolutions?
One reason is that we become discouraged when results don't come quickly enough, or when we find that we are not necessarily happier because of them. Behavioural change requires sustained effort and commitment. It is also typically accompanied by physical discomfort. For example, reducing food, alcohol or nicotine intake from a level to which you have become accustomed, results in cravings. Forcing yourself to get off your cosy chair to exercise is often difficult when you're tired. And of course, it's easy to procrastinate until tomorrow, so that you can rationalize not disciplining yourself today.
Therefore, if you are going to make New Year's resolutions this year, be sure you are ready for the challenge. Here are some tips to maximize your success:
1. Examine your motivation for change. Are you just feeling full and bloated at this moment? Do you have a hangover from last night? Did your last cigarette give you have a hacking cough? Or is there a more enduring reason for your desire to change? If you can't think of a better reason than the fact that you're uncomfortable at this moment, then you're better off not making promises to yourself that you probably won't keep. However, if you are realistic and accept the responsibility of discipline required for change, your motivation will be sustained long after the discomfort from over-indulgence has passed.
HEALTH 2. Set realistic goals. Habits and behaviours that are changed gradually have a greater chance of success.
3. Focus on the behavioural change more than on the goal. For example, if you decide to control your eating, your goal for the day is not to lose a specific number of pounds, but to stick to your program. Such focus on your behaviour will help you feel in control of your life. You will gain satisfaction from making sensible choices several times throughout the day.
4. Learn to redefine physical sensations of discomfort. Whenever we restrict ourselves, we have both physical and mental reactions. For example, a smoker feels bodily sensations when his nicotine level drops. However, he has a choice as to how he interprets these symptoms. He can define them as extremely unpleasant, or alternatively he can interpret them as his body cleansing itself of the drug. Someone who is restricting food intake will also feel physical discomfort. However, the successful dieter tells himself that his growling stomach is a sign that his body must go to the fat reserves for energy.
6. Allow for imperfection. No one is exactly on target all the time. In fact you should expect to falter every now and then. If you give in to temptation, do not use this as an excuse to abandon the whole program. Learn from your mistake and move on. 7. Do it now. If you're waiting for a more convenient time to begin behavioural change, it won't happen. It's almost never convenient to change ingrained habits. Now is just as convenient as any time. And if you begin now rather than later, you'll have a jump on a more satisfying future
5. Make tasks non-negotiable. People who are most successful at implementing such changes are those who make their tasks non-negotiable. For example, if you debate with yourself at 5:30 a.m. whether you feel like getting up to exercise, you will probably opt for staying in bed for another half hour. But if getting up for exercise is no more negotiable than getting up for work, then you'll do it regardless of how you feel about it. The same goes for organizing your closet or taking charge of your finances. One can almost always find an excuse not to do these things. However, if you make a non-negotiable decision that's based on a sound logical reason rather than on how you feel at the moment, you will be successful.
Welcome to Bluebird Care Bluebird Care provides care in your own home. We are a provider of a wide range of care services to people of all ages in their own homes. We have a growing network of offices throughout Ireland and we work with private individuals (and their families), the HSE, GPs, Public Health Nurses and Social Workers. We also offer live-in care for people who would like, or who need, a greater level of care provision. This website will give you the basic information about the Company in Ireland and what we do, but please remember that every single customer receives a bespoke package of care to suit their own personal wishes and needs. Once you have read the information please contact us to discuss your own personal care needs. If you click on 'Our Offices' you will find your nearest Bluebird Care office, but please remember that we are growing all the time, so if you cannot see what you are looking for please give our Limerick office a ring on (061) 481208 or email us at firstname.lastname@example.org for the latest news.
Life and Fitness Magazine - February 2009 - 19
5 Ways to Burn 500 Calories a Day! 1. Time for class The best way to burn calories is through a high-intensity, hour-long workout, and the easiest way to pass those 60 minutes is in an entertaining workout class. Spin class, kick boxing, dancing and even Bikram yoga classes can burn 500 calories or more per class. Stray from more sedentary classes, such as stretching, and shoot for aerobics. When your instructor says to push it, then push it. Don’t slack off when he or she isn’t looking (you know who you are). The more calories you burn in that hour, the more weight you will drop by week’s end.
2. Stop drinking your calories Most of the time, people don’t count the calories they chug down since they tend to not fill you up. Let’s put some numbers in perspective: • With breakfast, one iced medium vanilla latte equals 190 calories. • With snack-time, one Coke equals 135 calories. • With lunch, one cup of apple juice equals 120 calories. • With dinner, one cup of wine equals 100 calories. Add these all up, and that’s 545 calories! Think how much you could save if you just opt for water.
3. Move! Daily activities, like shutting a door, holding an elevator, grabbing the remote or even tapping your feet, burn calories. For active people, these regular activities can burn approximately 30 percent of the calories they consume, while inactive people only burn about half of that. In terms of a 1,700-calorie-a-day diet, inactive people will burn approximately 255 calories over the course of the day. Active people easily will burn off 510 calories or more! The best way to get the most of your burning is to find every reason to be active. For the whole day, do little things that add up, like park a mile away from your place of work. Always take the stairs instead of the elevator, get up to turn on the TV, and do push-ups, jumping jacks and body squats in your office.
4. Have a row The rowing machine is one of the most underrated and least utilized piece of cardio equipment at the gym. It’s great because it requires the use of several large muscle groups and is fairly low impact. An hour of vigorous rowing on a machine easily will burn between 500 and 800 calories, depending upon your weight.
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5. Take to the garden Ireland regularly has great springtime weather, which is ideal for planting, weeding and cutting the grass. Take care of the season’s garden work with good oldfashioned manual tools. Rake leaves, pull weeds, pick up sticks and pine cones, search for large rocks, trim bushes, spread mulch, etc. Gardening work can burn between 300 and 500 calories an hour depending upon your level of activity, but an hour and a half outside will fly by. Plus, there’s nothing to match the pride of a well-manicured lawn you groomed yourself.
Weight Loss Tracker Date
What gets measured gets done! Every attempt to lose weight should be accompanied by a method of tracking the weight that you have lost. Most gyms, leisure centres and weight loss classes will provide such a service for you. But for those who prefer to monitor their own progress we have included a handy weight loss tracker for you. Itâ€™s easy to complete, simply weigh yourself, log the date, your weight, how much weight you lost from your previous weighing and total up your overall weight loss. You can set targets for yourself also and reward yourself when you achieve your target. It can be a great motivator to see those numbers fall and will encourage you to keep going. Best of luck!
Lose Weight & Keep it Off in 2009 Over 7 stone (100 LB) of weight lost!
"I just want to tell you how excited I am. I, like everyone else had tried every single imaginable diet and failed to see any results. When I first saw Fabshape I thought I would lose a pound a week, you know the 'it's too good to be true' attitude. I couldn't believe it, after the first week I had lost 5 pounds. Now 7 months later I have lost 7 stone (100 lb.)!! I am as enthusiastic today as I was the day I started don't feel hungry and my energy is at an all time high! Fabshape has not only improved my weight and physical appearance but has improved my total health. At the start, I had trouble sleeping, my nail and hair quality was poor, my skin was covered in a red rash, I was always tired and never felt as if I had any energy. Today, that has all changed. I am the healthiest I have ever been, all thanks to Fabshape. Thanks for your support." - Derek
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www.myfabshape.com Life and Fitness Magazine - February 2009 - 21
Skiing Ski Fitness - Are you Fit to Ski?
Your general fitness can, of course, have a marked effect on the enjoyment you get from your skiing. This can be especially true for Beginners and early skiers for whom the effort of repeatedly regaining one's feet (and skis!) can quickly become tiresome. Just a little, regular, exercise will make a huge difference to your holiday, so we're delighted to provide some tips to help you get started.
A pre-season programme of exercise for general fitness, combined with ski-specific strength training will help combat this. Your ski specific exercise needs to replicate the movements made when skiing, and must incorporate an element of balance and coordination. You should try and cover all the key, complementary, areas :• Endurance - to ski longer runs without breaks. • Strength - so you tire less easily. • Balance - to enhance your technique.
First Day Ski Blues Most skiers feel the burn in the thighs above all else, but a day on the slopes can also leave you with aching calves, bum, groin, lower back and stomach. No matter how fit you are, your first days skiing always seems to leave you with soreness in muscle groups you did not even know you had.
All the effort you can make before you go skiing will be repaid many times over; if you are fit when you hit the slopes, you'll be able to ski for longer, feel less tired and will enjoy your skiing a whole lot more.
Tips for Skiers If you have already planned a trip to a winter sport destination and are ready to indulge in the adventure, then you might benefit from a few tips to make your winter sport holiday even more enjoyable. You think you are in shape for skiing but did you know that snowboarding and skiing both need elaborate conditioning routines and preparations so you can have a fun and safe sporting experience? It is important to learn some conditioning tips in order to help you avoid any injuries during the sport. Slopes and downward skiing is especially risky
in terms of getting hurt and you may benefit if you prepare beforehand. In the case that you do suffer from any injuries, it is very important to receive some rapid treatment. You will also benefit greatly if you have your trip insured before getting off to the vacation spot. Most insurance policies can cover any medical treatment you might require in case of a skiing accident. This can help you immensely if you are in a remote location and don't have that much money on you. Skiers are more prone to knee injuries whereas snow boarders are more likely
Food~Fact: Marcel Boulestin became the first TV cook when he presented the first of the ‘Cook’s Night Out’ programs on the BBC in 1937
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to get upper body injuries. You should save yourself from sunburns and prevent your body from dehydrating. Your clothing should be layered in a way to also provide protection and also give some water proof strength. It is also beneficial to invest in sports sunglasses which can keep your eyes safe from sun gleams and also any abrasions. You should also make necessary efforts in case you suffer from dizziness or sickness on high altitudes.
Beginner Ski Instruction Tips and Expectations For Your First Ski Lesson Before you begin your first ski lesson, there are a few tips that will help get your instruction off to a great start. Pick your day. Attempting to ski for the first time during a busy weekend is not conducive to learning. This, plus traffic, long lift lines, and busy ski rental areas makes for a long day indeed. Instead, go midweek if you can. This is when things are quiet and you're much more likely to get a better value and more personalized attention from your ski instructor. If you can, aim for a sunny day, and not too cold. Stay in the beginner areas as well. No one wants experienced skiers whizzing by when you're trying to learn to ski. Also, consider what learning style works for you... Everyone has different learning styles. Broadly, there are watchers, analysers, and doers. While most of us incorporate a blend of these three styles, one will be dominant. It's important to know which works best for you when learning to ski.
A good ski instructor should be able to tell, but don't expect that your instructor is good just because he's got a patch on his arm. So, if you learn by watching, watch your instructor do the exercises. If you learn by analysing, you may want to ask questions and listen to the metaphors and ski techniques designed to help one visualize downhill skiing. If you're a doer, then you'll likely just want to head on down the hill and figure it out along the way. No one way is better than the other, but knowing which way you learn best will help you learn to ski faster. Stopping and turning will be the primary focus of your first lesson. You're instructor can teach you stop and turn techniques quickly and easily. Learning to ski is not rocket science. It should be taught with simplicity and clarity. In short, at end of your first day you should be able to stop and turn left and right. With just these skills, many want to rush to the top of the
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mountain to practice. This is a mistake. It is one thing to turn and stop on soft snow, but quite another on the steep icy terrain one can encounter at the higher elevations. Stay in the beginner area, on gentle terrain with soft snow. Nail down the basics of your first lesson. Finally, save some money. Most ski resorts have beginner packages at reasonable rates to get you started. Pack a nice lunch, as the food can be quite expensive and not very good or healthy. Also, pack a positive attitude. Negativity and playing the victim don't work well on skis. You will fall - that's ok. Know your learning style and use it to your advantage to learn to ski great. Have fun and don't make the mistake of stopping after just one ski lesson. Lessons, taught well, are where you'll learn the core skills of downhill skiing.
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Life and Fitness Magazine - February 2009 - 23
Components of Fitness – For all sports Soccer-Gaa-Tennis-Golf-Squash-Tennis- Rugby etc. Fitness can be a confusing term. Many people use the term interchangeably with wellness, health, and conditioning. While these concepts are related, they are not the same. Fit people should be able to participate in moderate to high levels of physical activity without experiencing undue fatigue according to statements made in a recent position paper by the American College of Sports Medicine (ACSM). In their 1990 position paper, "The Recommended Quantity and Quality of Exercise for Developing and Maintaining Cardiorespiratory and Muscular Fitness in Healthy Adults," the ACSM also pointed out that fit individuals should be able to maintain this ability throughout their lives. As fitness improves, health risks decline and life expectancy increases. Indeed, the proper amount of exercise and fitness can often lead to optimal health.
A correlation also exists between fitness and wellness. Wellness can be thought of as a movement toward optimal health. The concept of wellness, in turn, deals with a balance of physical, emotional, intellectual, spiritual, social, and occupational lifestyle considerations. Thus, fitness is itself an aspect of wellness.
Total physical fitness is actually a combination of different factors, or components. These components all contribute to a state of personal well-being. They include cardiorespiratory or aerobic fitness, muscular strength, muscular endurance, and flexibility. A favourable body composition also greatly contributes to total physical fitness. Cardio-respiratory Cardio-respiratory fitness refers to the ability to take in, transport and utilize oxygen. The cardio-respiratory system consists of the heart, lungs, and blood vessels. This system needs to be able to deliver enough oxygen to the exercising muscles, while removing metabolic wastes from the body. Aerobic exercise refers to activity requiring oxygen. This normally includes continuous activity that is performed for longer than two minutes. Muscular Strength Muscular strength represents the maximal amount of force generated by a muscle or muscle group during a single contraction. In
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short, it is the ability of a muscle to exert force for very brief time periods. Muscular strength plays an important part in sports and activities requiring fast, explosive movements like football or weight lifting. Muscular Endurance Muscular endurance is the ability of a muscle or muscle group to sustain repeated contractions, usually against a resistance, without fatiguing. It also refers to the length of time a muscle can hold a contraction before fatigue sets in. Muscular endurance is essential for most sports as well as many everyday activities. Flexibility Flexibility refers to the degree of movement that can be made at a joint, for instance the knee or elbow. Flexibility allows you to move your muscles through a specific range of motion. Maintenance of proper flexibility levels helps prevent injuries and can enhance performance of both sports and everyday activities. Since flexibility decreases with age, it is important to maintain and improve current levels. This can be done through stretching, which affects the connective tissues around a joint, thus helping increase range of motion. Body Composition Body composition represents the makeup of your body in terms of lean body mass, which includes muscle, bone, vital tissue and organs, and fat mass. Ideal body composition is often represented by a percentage body-fat figure, or the percentage of your total weight that is composed of body fat. In terms of fitness, people should be less concerned with body weight and pay more attention to the composition of that weight. More information is given later in this guide concerning ideal body compositions. Benefits of Improved Fitness Increased levels of fitness contribute greatly to the quality of one's life. Some possible benefits include: • Improved circulation • Improved respiration • Improved cardiac efficiency • Reduced risk of heart disease • Lower blood pressure • Decreased triglyceride levels
• Elevated "good" cholesterol levels (HDL) • Reduced incidence of diabetes, osteoporosis, and high blood pressure • Increased metabolism • Greater levels of energy • Weight control • Increased fat metabolism • Reduced body fat and increased lean tissue • Stronger bones, tendons, and ligaments • Increased muscular endurance • Improved muscular strength • Increased muscle tone • Positive outlook • Enhanced self-image and mood • Improved emotional stability • Reduced stress and anxiety levels • Improved levels of deep sleep • Phases of Exercise Each exercise session involves a series of phases, specifically a warm-up, an activity session and a cool-down. Warm-Up The importance of proper warm-up cannot be overemphasized. A warm-up session does exactly what the term represents. Easy movements of large musles "warm" the body up. This elevates body temperature, increasing blood flow to the major muscle groups, and preparing muscles, tendons and ligaments for the forthcoming activity. For people participating in specific sports, warm-up sessions should include movements that closely approximate those that will be called for during play. In addition, a properly designed warm-up session will help prepare the body's systems for the stresses that regular exercise can impose. Heart rate is raised as the cardiopulmonary system begins to work harder, transporting blood and oxygen to the involved organs and muscles. Flexibility work is also an essential part of the warm-up. Stretching should only be done when your muscles are warm. This assures you that your muscles and joints will be ready to move through a full range of motion without major risk of tears or pulls. One should always perform slow, static stretches, avoiding jerking or bouncy movements. The average length of a warm-up period is usually 5-20 minutes, depending upon the individual's level of fitness and conditioning as well as the activity to be performed.
New Years Resolution: Get your Runners On for the 30th Anniversary of the Lifestyle Sports Adidas Dublin Marathon Calling all Irish people to lace up early for 2009, and start training now to take part in the 30th anniversary of the Dublin Marathon on October 26th. “We're putting the challenge out to Irish people to make running, walking or jogging the 2009 Lifestyle SportsAdidas Dublin Marathon their New Years resolution” said race Director Jim Aughney “Running is the ideal way of keeping fit and healthy, especially when times are tighter – the only investment you need to make is in a good pair of running shoes” "We want to get an additional 3,000 Irish runners to take
Activity Session An activity session can consist of activities that are anaerobic, aerobic, or combined (interval) in nature. An anaerobic activity involves high-intensity exercise of up to approximately ninety seconds in duration. The near-maximal to maximal exertion levels that characterize anaerobic activity do not require oxygen. Examples of such activities include sprinting events, resistance training exercises, or taking a long free with power in hurling or football. For an activity to be considered aerobic, it must involve the continuous use of large muscle groups over an extended time period. Activity duration normally exceeds two minutes. The first ninety seconds of any activity draws on anaerobic energy sources before the body begins to utilize the aerobic system. The exertion level of an aerobic activity usually stays in a specific intensity range. All aerobic activity requires oxygen for its energy transport. Examples include cycling, walking, swimming, and running. To say that an activity relies solely on aerobic or anaerobic energy systems would be oversimplifying matters. Interval activities often combine aerobic and anaerobic energy systems. These sessions are often comprised of
part in the Marathon this year, and bring the entry over 15,000." “We want people to realise that anyone can do a marathon ” said Aughney “Most people don’t realise they are already runners – be it that you do your running for a bus, a train, or for your five a side soccer or GAA” “You just need to follow a training regime that suits your lifestyle, and of course, everyone should get a health check before embarking on any new fitness regime” The 30th Anniversary of the Lifestyle Sports-Adidas Dublin Marathon takes place on Monday 26th October.
alternating bursts of high intensity exertion and lower intensity periods of activity. Hurling, football , and soccer are examples of interval activities. Interval activities can also prove beneficial in improving one's cardiopulmonary fitness. In addition, most traditional aerobic activities can be adapted to an interval type of exercise. For example, swimming, cycling and running can mix high intensity sprinting sessions with easier, lower intensity periods of the same activity. Many other sports and activities fall under a recreational heading. Some examples of this activity category are bowling, golf, shuffleboard, and baseball. Such activities may draw on both anaerobic and aerobic systems but also involve considerable periods of inactivity. These activities may not contribute as much to overall fitness as the previously described types of exercise. However, modern science has shown us that increased activity levels of any degree are far more beneficial than a sedentary lifestyle in terms of health enhancement, disease prevention, and physical, emotional, and intellectual well-being.
Cool-Down The cool-down is often thought of as a "postactivity warm-up." Yet, there is more to it than that. A cool-down allows your system to gradually return to a normal functioning level after the exercise. The session lets your body's heart and respiration rate slowly return to normal levels. Abrupt cessation of activity can have dangerous consequences. Blood could pool in the veins of those muscles you had been using just seconds ago. This condition, known as "venous pooling," prevents the normal amount of blood flow to the brain and heart. This, in turn, may result in dizziness, fainting, nausea and a drop in blood pressure. Irregular heart beat and a serious cardiac episode could also result. The cool-down should consist of 5-10 minutes of activity at a gradually decreasing intensity. This activity is usually related to or similar to the exercise that was being performed. The cool-down should end with slow, static stretching in an effort to prevent excessive cramping and muscular soreness.
Regardless of the activity's nature, proper warm-up and cool-down procedures should always be used. Life and Fitness Magazine - February 2009 - 25
Top tips for a healthy 2009 Author: Dr. Muireann Cullen
Dr. Muireann Cullen joined the Food and Drink sector of the Irish Business and Employer’s Confederation in January 2008, to manage the Nutrition and Health Foundation. She has a wide range of dietetic experience spanning research, clinical and private practice, regulatory, public health and industry. Muireann obtained a PhD in Human Nutrition and Dietetics from Trinity College Dublin in 2001. She is both a member of the Irish Nutrition and Dietetic Institute and the Nutrition Society.
Christmas has come and gone and the time for New Year Resolutions has begun. Being healthy over the silly season may have been particularly challenging and the overindulgence can result in the average person putting “lose some weight” top of their New Year’s resolution list.
On average, people can gain up to 2 kg (4.4lbs) in the four-week Christmas period over indulgence (where people can consume up to 7,000 calories on Christmas Day alone!), and reduced levels of physical activity are the main reasons for this weight gain. However, there is no need to despair, the Nutrition and Health Foundation have put together some tips to help you with healthy New Years Resolutions
1. Breakfast is vital Breakfast is the most important meal of the day, yet far too many people believe that by skipping it, they are doing themselves a favour. However, the opposite is true:
Quick Tip Superfoods That Can Save Your Health Though there is no legal or medical definition, superfoods are nutrient powerhouses that pack large doses of antioxidants, polyphenols, vitamins, and minerals. Eating them may reduce the risk of chronic disease, and prolong life, and people who eat more of them are healthier and thinner than those who don’t. Read about several foods that are considered super, what health benefits they offer, and how to fit them into your diet.
26 - Life and Fitness Magazine - February 2009
Breakfast can be a valuable source of nutrients and people who eat breakfast are less likely to be overweight. They're also more mentally alert in the mornings. Children who eat breakfast perform better at school and have better concentration than those who don‘t. So the message is clear - breakfast is vital.
2. Eat 3 varied meals per day
energy content. So next time, look at the calorie and saturated fat content and be aware of what's in the treat.
4. Size matters It’s obvious: Bigger portions contain more calories, so by cutting portion size, we can lose weight or maintain body weight. A good tip is to use smaller plates - that way the plate looks full, but the portion is smaller.
5. Plan for days when you're too tired to cook
It's easy to plan ahead for the days when you’re too tired to make a meal. Next time you’re cooking, simply prepare more than you need, and freeze in individual portions. It's official! When you eat and what you eat That way, you’ll have good, nutritious home cooked food when you really need it. makes a difference. People who eat three And even if you've nothing in the freezer, meals per day are less likely to indulge in remember that eggs and fruit are great congrazing and snacking. It's a good idea to venience foods, you could have an omelette include a wide variety of food in your on your plate or a delicious smoothie premeals. That way you're more likely to ensure that you get all the nutrients you need. pared faster than you'd have a delivery So remember, three varied meals per day is from the local take away. the only healthy way!
3. Keep treats as treats
6. Get active
It's all too easy to eat more treat foods than we should. This is because they're not as filling as more nutritious foods of similar
We all know that exercise is good for us, but did you know that it may help prevent osteoporosis and diabetes and that it re-
NUTRITION duces the risk of fracture? Exercise makes us feel better, but still, far too many of us never make time for it. The secret is to choose exercise you enjoy. It could be a spin on your bike, a walk in the park, or a game of tennis with a friend. It could even be a walk to the shops. Once it's something that you look forward to, you're more likely to keep it up. And remember that it's not just your body that benefits, so too does your sense of well being. Research shows that exercise relieves stress and contributes to good mental health.
7. Start by exercising for 30 minutes By taking as little as 30 minutes of moderate physical activity every day (either at the one time or in two bouts of 15 minutes), you’ll be well on the way to improving your fitness and feeling great. Then, when you’re ready for more, you can increase the length and intensity of your exercise. And remember, that if it's been a while since you've taken any exercise, or if you have any concerns about your health, check with your doctor before embarking
on a fitness regime. Either way, take it easy, and build strength and stamina slowly. And regardless of physical activity levels, adequate fluid intake (about 8 glasses a day) is important.
8. Weigh yourself once a month It's a good idea to weigh yourself once a month, because that way, you can get better control of your weight. So for example, make the first Friday of every month your weighing day, and remember that unintentional changes in body weight may be due to an underlying cause, so always seek medical advice if you are concerned.
9. Take control over what you eat Nearly a quarter of the food we eat is sourced outside the home, which means that we‘re often in the dark about exactly what it is we‘re eating. Everything in moderation with nothing in excess is the key to a balanced diet.
10. Eat according to your lifestyle Eat a varied diet according to your lifestyle. Remember that a labourer needs more calories than an office worker. Adjust your intake to suit your needs.
Contact details: Dr. Muireann Cullen, Nutrition and Health Foundation Ph: 01 605 1677 E mail: firstname.lastname@example.org Website: www.nhfireland.ie
Organisation: Nutrition and Health Foundation The Nutrition & Health Foundation has a multi-stakeholder approach to addressing the health challenges of our nation, by bringing together industry, government, state agencies, internationally recognised scientists, health professionals and other relevant stakeholders. It’s mission is to communicate evidence based information on nutrition, health and physical activity to encourage an improved and healthier society in Ireland.
Willpower Life and Fitness reveals the secret of the self-determined. Much has been said about the virtues of willpower–a term that summons a myriad of associative and clever descriptives. But whether referred to as “powering through,” energetically determined or highly motivated, where there is a will, there does seem to be a way. But is that “way” always healthy? Do we really need willpower to lose weight or accomplish a specific sports-driven goal? Is it ever a negative? It all depends on the individual, of course,
What is willpower? The meaning of willpower differs greatly, especially between competitive athletes and casual gym-goers, but according to some experts, it is the extreme part of motivation that helps one overcome difficult circumstances beyond his or her capabilities.
So what is the actual difference between willpower and motivation? The latter is a purpose. Motivation is more akin to finding a reason to accomplish a goal, while willpower helps sanction and foster one’s behaviours. In this regard, willpower does serve to inspire, and, ultimately, empower, but when in the head of personalities prone to extreme thinking and action, can do more harm than good.
Why do some individuals have willpower and others don’t?
the ability to achieve. Believe it or not, outer struggles many fight to stay in shape and lose weight are nothing compared to the internal battles being waged. The presence of willpower often depends on a variable–an established perception or self-concept, or, in simpler terms, past success in reaching goals. Those who have attained measurable results from previous efforts may be more likely to stick with a workout routine, for example. But oftentimes individuals lack confidence in their own abilities to do so because an earlier failure has created an inner vulnerability or the manifestation of ambivalence regarding goals in general
Simply put, willpower works in conjunction with other emotional factors. Thoughts of willpower frequently hinge upon individuals feeling like they have
Life and Fitness Magazine - February 2009 - 27
NUTRITION Ciara O’ Meara is a medical herbalist practicing full time in North Tipperary and is a contributor to the RTE1 show "The Afternoon Show" where she gives advice on simple home remedies and using herbs to treat minor health ailments. Ciara has an honours Science degree in University College Dublin and an MSc in Medical Genetics at Aberdeen University
Detoxing by Ciara O’Meara
Detoxing is a concept we are constantly bombarded with especially this time of year, detox your relationship, your wardrobe your mind and last but not least your body. So what does this really mean, who should do it, and why is it good for us? Detoxing is not some radical event that is going to change your life it is simply a sensible way of supporting the natural physiological functioning of
The concept of detoxing is basically to do with elimination from the body; the body thankfully has many routes through which to do this, the skin, liver, colon, lungs, kidneys and lymphatic system. Some herbs will have an affinity for a particular system like Dandelion for the kidneys or Milk thistle for the liver. Of course our body is equipped with a very efficient eliminatory system, however in times of over-indulgence, stress or inactivity these systems may be performing under par.
The source of toxins may be external; plastics, drugs, bacteria, viruses, pollution, fast food or they can be
Quick Tip Boost Memory with Eye Exercises Moving your eyes from side to side seems to encourage your brain’s two hemispheres to work together and improve memory retrieval. Experts aren’t sure why it works, but next time you can’t remember where you parked your car, try moving your eyes back and forth for about 30 seconds.
28 - Life and Fitness Magazine - February 2009
your body. It is not a weight management technique; it is a process to enhance wellbeing by eating well and ingesting the minimum of harmful substances. A detox should not be so austere as to have you running for that box of roses the minute its over! It should inspire you to take some elements of it and implement them in your daily routines.
specific to the individual e.g. Allergens. Some toxins may be generated internally for example via a sluggish bowel; it will reabsorb toxins excreted by the liver and pull toxic waste products back into the body.
Who needs to detox? Well if you suffer regularly with headaches, constipation, skin eruptions, insomnia, bad breath, nausea, PMT, joint pain, thick greasy coating on the tongue, morning lethargy, irritability or sudden anger, mucus congestion, erratic periods then you may benefit.
An important point worth mentioning in relation to detoxing is that it should not be done by the debilitated or weak, you can only detox a system which is strong enough to cope with it. The strength of the detox is in many ways proportional to the vitality of the individual. If a system is extremely debilitated after a long illness for example it can often be better to ‘build up’ using nourishing foods, moderate exercise and plenty of
fluids before thinking about doing a detox.
You can carry out a detox over two to seven days; again you will need to weigh this up against how ‘well’ you are feeling and what stresses you have going on in your life, doing a detox when you are stressed is not a good idea. In terms of dietary restrictions it is considered useful to cut out all stimulants and to eat foods which are easily assimilated and digested. This would mean cutting out the following: tea, coffee, fizzy drinks, alcohol, red meat and processed foods. A more austere detox may include cutting out all wheat, dairy, eggs, meat. In terms of what you can eat include fresh vegetables, wholegrains and fruit, eating only fruit can sometimes be a bit too cleansing and laxative, so it is best to combine it with vegetables. It is important to drink plenty of fluids either in the form of water or herbal teas in order to flush out toxins which are released at a cellular level.
Food Fact: Originally "Earl Grey Tea" was made with unsteamed China black tea, but is now usually made with Indian& Sri Lankan black tea.
NUTRITION Here I will outline useful herbs for dealing with cleansing through the various eliminatory organs.
For the skin: Nettle leaf is an excellent blood purifier and has been used traditionally in this country for cleansing the blood, it has an abundance of vitamins and particularly minerals (iron, calcium, magnesium, silica, zinc). It is also useful for preventing a build up of uric acid in the body which can often happen in arthritic conditions.
The Liver is one of our primary and hard working detoxifying organs. It stores vitamins and minerals and excess sugars, food which has been digested and absorbed is passed on to the liver where it is either stored or processed for use somewhere else in the body. It makes bile out of cholesterol and old red blood cells, bile is used to help the body prepare fats for digestions and acts as a laxative. It takes toxins from the blood and makes them safe for passage through the kidneys. It balances the metabolism of fat, protein and carbohydrate metabolism in the body ensuring excesses and deficiencies are dealt with. With all this hard work going on, a helping hand with herbs can nurture and sustain this vital organ. Dandelion root: This can be picked, washed, sliced and dried, then taken as a decoction, or you can buy roasted dandelion root and use it as a coffee substitute. It will improve bile flow and provides a nourishing cleanser. Many herbalists will combine it with the leaf as
the leaf is a diuretic cleansing via the kidneys. The leaf can be eaten in salads or taken as a tea or tincture.
which will also stimulate secretion of digestive enzymes and promote the actions of the liver and gallbladder.
Milk thistle: Clinical studies have shown that milk thistle can protect the liver against drug induced tissue damage. It also has proven use in treating fatty liver and cirrhosis which can occur in alcoholics. It also stimulates protein synthesis in the liver helping the formation of new healthy liver cells.
Congestion in the colon should be treated primarily with a fibre rich diet plenty of fluid and appropriate exercise. A very safe bulking laxative to use is Psyllium husks these are widely available and can be prepared by soaking in water and taking with plenty
Lymphatic congestion can be treated with Marigold or Calendula this pretty orange flower is easy to grow and has a long flowering season. I favour the dried petals made as a tea for lymphatic congestion, if you pick it you will notice that it has a resinous residue, this has anti-inflammatory and antiseptic properties. These resins are excellent for wound healing and this is why a marigold poultice is often applied to cuts, abrasions or eruptive skin conditions. Taken as a tea it has a slightly bitter taste
of fluid. The husks will become mucilaginous after soaking and pull water into the bowel as they pass through easing the passage of stool; transit time is 6-12 hours. Another gentle laxative herb is Yellow Dock the root of this plant has a long history of use as a gentle cleanser. It promotes the flow of bile and has a historic use in the treatment of skin complaints as well as gently promoting colon function. Ciara Oâ€™ Meara is a medical herbalist practicing full time in North Tipperary. If you are interested in a consultation please see www.herbalist.ie or call 087 2440301.
CIARA Oâ€™ MEARA (MIIMH) MEDICAL HERBALIST BSc (Hons) Herbal Medicine, BSc (Hons) Science, MSc Medical Genetics
Clinics at Thurles & Nenagh Co.Tipperary For bookings and enquiries please call: 087
or see www.herbalist.ie for more information Member of the Irish Institute of Medical Herbalists (MIIMH) Life and Fitness Magazine - February 2009 - 29
Top 10 Benefits of Detoxing 1. Increase Energy and Vitality.
4. Lose Those Unwanted Pounds.
Children today are junk food addicts lacking the energy to run, play sports or focus in order to learn. The only energy they have they use to play video games. This absence of energy and inactivity makes them prone for early diabetes.
The more we pile on, the more stress is placed on our joints, knees and back. Losing just 10 pounds can make you feel lighter, healthier and sexy.
2. Healthy Glowing Skin. Beautiful skin starts from the inside. The secret of the rich starts with a body detox that makes you look younger and more alive.
3. Pains and Aches Disappear. Toxins become crystallized in your body if not eliminated causing pain. We are all told to take a pain killer and never told that cleaning out our body does the same thing, naturally!
5. Kick Start Your Metabolism. Your body needs a break at least 4 times a year to function properly. A sluggish metabolism fails to help your body absorb the vitamins and minerals it needs to function.
6. Gives You Clarity of Mind. Depression can give you a clouded mind. Another way to give you natural relieve is through a body cleanse. Removing the toxins lodged in your brain can make you think clearer again.
7. Purify The Liver. If you have ever taken a drug for recreation, excessive alcohol for relaxation or had hepatitis in your life, your liver no doubt is toxic.
A body cleanse helps purity the liver in order to allow the normal metabolism of protein, fats, and carbohydrates.
8. Avoid Diseases. Toxins lodge themselves deep within your body weakening organs making you prone to disease. People today suffer from acid reflux, high blood pressure, irritable bowel syndrome, chronic fatigue, fibromyalgia, migraines, ADD ADHD, arthritis, diabetes, heart disease or cancer.
9. Eliminate Body Stress. Negative stress in the body is when a person faces continuous challenges without relief or relaxation between challenges. Giving your body positive stress through a body cleanse, puts you in control of the challenges ahead.
10. Stimulate Elimination of Body Waste. The foods we eat lack the proper fiber our body needs to keep us regular. All this waste, poisons your body so you become sluggish and irritable.
Stress Nutrition What is stress nutrition? Stress nutrition deals with different types of foods, which help us deliver our body the indispensable nutrients, vitamins and minerals to win the battle against stress.
Why is stress nutrition important? Stress nutrition is important for humans because its effects are based on the natural components contained in foods delivered to us by Mother Nature. It is not about consuming artificially created substances with dubious side effects in order to get stress relief - the only thing you have to do is to know the right foods to consume.
30 - Life and Fitness Magazine - February 2009
In a stressful situation we need to react fast in order to find out the most accurate solution. Usually the so called fight or flight response takes place, which is marked by the heart beating faster, drawing blood away from the stomach and extremities of the body, dilating the pupils of the eyes... Two important hormones, adrenaline and cortisol, are released into the blood system. All those physiological changes should be supported by the respective nutrients, vitamins and minerals. If they are in short supply, dealing with stress can turn out to be a really tough task to do. In long lasting stressful situations our body needs primarily all vitamins from the group B
complex and vitamin C. The bad news about those vitamins is that all of them are water soluble so their reserves in the human body are subject to a constant depletion if not replenished on a regular basis. The good news is that almost all of the important vitamins in the group B complex can be found in one and the same foods. In addition to the vitamins mentioned above in case of stress our body consumes abnormally two indispensable minerals - magnesium and zinc. Mother Nature has provided us with so many healthy choices to help us managing stress and feeling happy. The only thing we need to do is to know its gifts and use them appropriately.
Organic Food - Better All Round There is no better reason to cook organic then for the main fact that it is so much healthier for you. Organic foods are free of man-made chemicals, poisons, and pesticides. The best food choices for your health are simple and fresh organic foods that are cooked to maintain their vital nutrients. When you eat organic, you are supporting not just your own health but also that of the eco-systems where the organic produce was raised.
Unlike commercial farms that typically focus on one or two commodities that strip the soil of vital nutrients, organic farms tend to grow a variety of crops. This helps to maintain the health and diversity of the soil. Organic farming methods make for sustainable agriculture that protects people (consumers and workers), environments, and wildlife from the harmful impact of dangerous chemicals. By supporting organic farming we create awareness in our community about the health and social benefits of green cuisine.
table matter requires fewer resources on average than, say, producing meat, which requires immense amounts of water, grass, land, and labor.
Food is a gift from the earth to our bodies - we need it to stay alive, to play, to work, even sleep. When we choose quality, fresh, live food, we can accomplish extraordinary things every day. When we eat natural food grown with sunshine, we are putting long lasting 'clean' energy and life into our bodies.
Most people readily associate green cuisine with cooking vegan or vegetable foods, but green cooking is more about cooking in a sustainable and socially responsible manner.
'Certified organic' means that the food item was grown in compliance with organic standards as set by one of the organic regulatory agencies.
Consider cooking more meals with ingredients that are cultivated with cleaner resources that require less maintenance. Fish caught in the wild use fewer resources and as long as they are caught in an ecologically sound way (i.e. one that prevents the incidences of by-catch), the process will not disturb natural ecosystems. Fish that are farmed in pens, like salmon, pollute the ocean environment with their own waste. Cultivating vege-
When you purchase organic beef and other varieties of sustainable meat, you can rest assured that these are free from antibiotics or synthetic hormones, and that the animal grown to produce the meat was not fed genetically modified feed. Organic meat, poultry, eggs, and dairy products come from animals that are given no antibiotics or growth hormones.
Many people claim that organic food tastes better, and that they feel a noticeable boost in their overall health and energy level when the majority of the food they consume is organic. Great nutrition means maximizing on the freshest and most pure ingredients, drinking clean water, and listening to the feedback that your body gives you. It means eliminating or minimizing preservatives, synthetic chemicals, refined sugars, refined (empty) carbohydrates, saturated fats and acidic foods. It means being kind to ourselves and giving our bodies food that it can easily digest, only in quantities that it requires and which gives us the greatest possible energy for our busy and demanding lives.
Are you a pasta lover? If you use water, vegetable broth, or chicken stock to cook rice or pasta, try not to waste the excess by throwing it out-leftover broth makes an ideal base for a soup. You can even pour it into your houseplants which are as eager for organic nutrients as we are. The same goes for leftovers that can be fed to plants or composted just as easily.
Today you can use your outdoor space to create a level of self-sufficiency by growing your own herbs and vegetables. You don't need to be an expert gardener or have a massive garden or greenhouse to start making use of your own green fingers. Even apartment-dwellers will be amazed by how much green food can be grown in a relatively small space. All you need is a window-box, sunshine, and plenty of positive dedication-bon appetit!
Buy, cook and eat healthy, local, organic foods. Visit your local Farmers Market or Country Markets. Consuming organic and/or fresh fruits, vegetables, nuts, seeds, legumes, grains and water every day is the best advantage that you can give your body and your family.
Life and Fitness Magazine - February 2009 - 31
NEWS & EVENTS
Casting for Recovery reveals its 2009 Grand Slam schedule Casting for Recovery UK & Ireland has revealed its 2009 retreat schedule* and will be providing fly fishing retreats for women who have, or have had, breast cancer across England, Ireland, Scotland and Wales. Casting for Recovery provides fly fishing programmes at idyllic retreats around the UK and Ireland. In 2009 it is set to deliver an ambitious programme, holding retreats in each of the home nations for the first time. Any woman who has experienced breast cancer is eligible to apply to attend a retreat (with medical clearance from their doctor). Retreats take place over two-and-a-half days and all accommodation, meals, counselling, and professional instruction are provided at no cost to participants due to major financial backing from the Countryside Alliance. The retreats at Kimbridge on the Test, The Peacock at Rowsley and Heathcote Lakes at Warwick have been donated with only minimal costs applied. Appropriate clothing and fishing tackle is provided by Orvis UK. Fly fishing offers proven benefits for recovering breast cancer patients; gentle exercise is recommended by physiotherapists for joint and soft tissue mobility. Fly fishing also offers participants a chance to reflect and escape in tranquil surroundings. Casting for Recovery was founded in the United States in 1996 and has since helped over 3,000 breast cancer survivors.
In the UK and Ireland it began in 2006 and, over five retreats, has helped 60 women. The UK and Ireland Programme Co-ordinator is Sue Hunter, who recovered from breast cancer to become an international gold medallist fly fisher. Sue said: "2009 promises to be a Grand Slam year for Casting for Recovery, with retreats in England, Ireland, Scotland and Wales. Although we have already held retreats in England, Wales and Northern Ireland, this coming year will see our first ever retreats in Scotland and in the Republic of Ireland. The dedicated Casting for Recovery team is very much looking forward to bringing the programme's special brand of therapy to some very brave and deserving ladies."
Send News to: email@example.com
England, Hampshire - Kimbridge on the Test 18- 20 September Northern Ireland, Co Antrim - Brookhall Trout Fishery 25 - 27 September Scotland, Angus - Forbes of Kingennie 4 - 6 October England, Derbyshire - The Haddon Estate and The Peacock Hotel Ladies interested in joining a retreat should email Sue Hunter at firstname.lastname@example.org or write to Sue at: Casting for Recovery UK & Ireland, PO Box 3611, Slough, Berkshire, SL3 3BY
2009's programme consists of retreats at: 24 - 26 April Wales, Powys - Valley Dam Fishery and Lake Vyrnwy Hotel 8-10 May England, Warwickshire - Heathcote Lakes, Warwick and The Glebe Hotel, Barford 10- 12 June Ireland, Co Mayo - Mount Falcon 17 - 19 July
Places at retreats are allocated by ballot and are subject to medical clearance. More information on CfR is available at www.castingforrecovery.org.uk Photographs of previous retreats are available from email@example.com Media enquiries should be directed to Jill Grieve in the Countryside Alliance press office on 0207 840 9220, 07775 938792 or firstname.lastname@example.org
Multiple Sclerosis Ireland: 21 years of trekking the globe MS Ireland celebrates 21 years of charity treks by revealing its jammed packed line up for this yearâ€™s global adventures. Will you take up the challenge? Since 1989 MS Ireland has organised almost 50 charity walks, bringing over 2,500 people to 15 beautiful destinations around the globe. From the pilgrim walk in the Camino, the scaling heights of Machu Picchu, the cavernous gullies of the Grand Canyon and the sights and sounds of Thailand, MS Ireland has the best walks to offer. And 2009 will be no different. Each of our 4 different treks will offer a variety of experiences for the novice or seasoned trekker. Although the treks are different, the results are the same; invaluable financial support for our services to the 7,000 families living with MS, a lifelong neurological disease.
old village of Ollantaytambo, our walk will finish with an incredible 2 day trek along the Inca Trail to the Lost City of the Incas, Machu Picchu a truly mystical place.
"In June we will return to the Camino de Santiago in Northern Spain. The Camino is one of the oldest 'pilgrim' routes in the world. Its past is still evident along the tiny pathways to be discovered by all who follow the spectacular 'Camino de Santiago'. "In September we will make our way back to Peru. Starting in Cusco, then down to the Sacred Valley, the Salt Pans trail and the amazing
"In December we will venture to Cuba, which has some of the most spectacular and unspoiled mountain scenery in the Caribbean. The Sierra Maestra mountains in the southeast of the island not only have the highest peaks in Cuba (1,972m), but also provide a truly spectacular array of flora and fauna and an immense diversity of colourful bird life.
32 - Life and Fitness Magazine - February 2009
"November will see us cross the world to the beautiful country of Nepal. This trek combines awesome views, plenty of village life and a real Nepali experience. We will start our trek in Kathmandu among the many world heritage sights and proceed through the tiny villages high in the Annapurnas and on to the town of Nargarkot, the best place to view Everest in all it's grandeur.
MS Ireland treks and adventures are suitable for a range of fitness levels. Full support is given before, during and after all events including assistance with fundraising and fitness training. Trained, experienced guides lead all our walks and staff from MS Ireland go on all events to ensure maximum safety and enjoyment. If you would like to book a place or would like to learn more about any of our treks or adventures call our loCall number on 1850 650 950 or check out our website at www.ms-society.ie MS Ireland only receives 50% funding from the State and therefore relies heavily on the generosity of our fundraisers and donors. The money raised through our treks and adventures is spent on services that that a direct impact on the MS Community.
Travelling for Valentines Day? Make sure you’ve got adequate travel insurance cover for those unseen events that could ruin your break. Travel insurance is insurance that is intended to cover medical expenses, financial (such as money invested in non-refundable prepayments), and other losses incurred while travelling , either within one's own country, or internationally. Travel insurance can usually be arranged at the time of booking of a trip to cover exactly the duration of that trip or a more extensive, continuous insurance can be purchased from (most often) travel insurance companies, travel agents or directly from travel suppliers such as cruiselines or tour operators. However, travel insurance purchased from travel suppliers tends to be less inclusive than insurance offered by insurance companies. Travel insurance often offers coverage for a variety of travellers. Student travel, business travel, leisure travel, adventure travel, cruise travel, and international travel are all various options that can be insured. The most common risks that are covered by travel insurance are: Medical expenses Emergency evacuation/repatriation Overseas funeral expenses Accidental death, injury or disablement benefit Cancellation Curtailment Delayed departure Loss, theft or damage to personal possessions and money (including travel documents) Delayed baggage (and emergency replacement of essential items) Legal assistance Personal liability and rental car damage excess Some travel policies will also provide cover for additional costs, although these vary widely between providers. And in addition, often separate insurance can be purchased for specific costs such as: pre-existing medical conditions (e.g. asthma, diabetes) sports with an element of risk (e.g. skiing, scuba-diving) travel to high risk countries (e.g. due to war or natural disasters or acts of terrorism) Common Exclusions: pre-existing medical conditions war or terrorism - but some plans may cover this risk pregnancy related expenses injury or illness caused by alcohol or drug use Travel insurance can also provide helpful services, often 24 hours a day, 7 days a week that can include concierge services and emergency travel assistance.
Stay in a Romantic Settting overlooking Inch Beach on the Dingle Peninsula €99pps for 2 nights’ B&B and 1 evening meal OR
Stay in your own private cottage overlooking the beach for €175*
See www.inchbeach.com & www.inchbeachguesthouse.com
Enjoy Walking, Surfing and Good Food Bookings: email@example.com or 087-6687553 Please mention Life and Fitness Magazine when booking *based on 2 people only staying in 1 cottage for 2 nights excludes dinner Life and Fitness Magazine - February 2009 - 33
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Women and Weight Training by Dee Ryan
Weight training offers women a number of benefits including weight loss and fat burning, improving muscle tone as well as fighting osteoarthritis and osteoporosis. Training with weights offers many benefits. First of all, because of its short and long term effects on metabolism and fat burning, it can both help you lose 36 - Life and Fitness Magazine - February 2009
weight and body fat and keep it off. Since you lose less protein and more fat, you'll retain the body tone that others lose when they go on a diet. Numerous studies have shown that weight training can enhance physical and mental health, decrease musculoskeletal disorders and some of the problems associated with ageing, such as osteoarthritis, osteoporosis and muscle wasting, and improves mobility and function. Weight training results in increased hemoglobin levels - 25% in both men and women, and increased stroke volume more blood circulating at any one time. As such, it increases exercise tolerance
and decreases fatigue. Resistance exercise counteracts some of the effects of aging on cardio-pulmonary function, and results in an increase in maximum oxygen consumption and the capacity for normal movement. Unfortunately, while it's clear that using weights offers many benefits, many women shy away from it because they're afraid of getting too muscular and manly. So they keep away from using weights, sticking to aerobics, yoga and pilates, and ultimately cheat themselves from getting the body they really want. That's because lifting weights, and even better, lifting relatively heavy
weights, is the best way for a woman to reshape her body and look trim and fit. In fact lifting weights does it all, and can take the place of yoga, pilates, and aerobics. Indeed, no other form of exercise offers so much.
While women who lift weights will gain some extra muscle, muscle that will only accentuate their feminine looks, they won't gain muscles like a man. That's the stance that the new position paper on weight lifting for the American College of Sports Medicine has taken. Basically the paper extols the virtues of weight lifting for women, saying that it provides not only with an enhanced feminine look, but also better health.
In general, unless the woman is pharmaceutically enhanced, such as with the use of anabolic steroids, getting too muscular for women is a myth. Women won't become manly if they train with weights. That's because they don't have the hormonal and genetic apparatus to put on the amounts of muscle that men can. Muscle Fiber Type While the muscle fiber type distribution is the same in both men and women, the type I fibers cross section is larger while the cross sectional area of type IIA and IIB fibers (the fibers that hypertrophy the most and are responsible for much of the increased muscle mass in bodybuilders and power athletes, are smaller in females. And while specific training decreases these differences between women who train and men who do not, the same training in both men and women does not give rise to the same increases in muscle mass.
Men are invariably able to add much more muscle mass than women. Hormonal Differences and Effects on Muscles and Exercise
one in men leads to differences in muscle and fat mass, and differences in response to exercise, including substrate utilization, effect on lipolysis and protein synthesis.
Testosterone increases muscle protein synthesis and net muscle protein balance leading to increases in muscle mass. On the other hand ovarian hormones may inhibit muscle protein synthesis. As a result of the dramatic differences in sex hormones between men and women, women don't have the ability to gain large amounts of muscle mass.
This is an important point for women to understand. No matter how much they exercise there is no danger of the normal female becoming too muscular.
The Wrong Message The problem is that women see the muscular female bodybuilders and other athletes and think this will happen to them if they train with weights. What they fail to realize is that most of the massive looking female bodybuilders use anabolic drugs, such as anabolic steroids, to increase muscle mass and strength beyond what would normally
But you don't have to be afraid of muscle. It's good for you and, with a proper weight program; you can get exactly the kind of body you want.
That's because women don't have the necessary makeup and hormones to develop large muscles. Weight Training Is A Positive Experience On the other hand several studies have shown that women who try strength training out usually have positive experiences. For example, a recent study involving women who were enrolled in a strength training class, evaluated their weight, percentage of body fat, body circumference, and strength measures before and after the course.
Forty-nine subjects participated in strength training, twice a week for a total of 12 weeks. At the end of the class, participants were asked to respond to 9 open-ended questions dealing with perceptions of body image. Besides the expected gains in strength, the women showed a mean weight gain of one pound and a 1% reduction in body fat. In addition, most subjects reported that they felt healthier and more fit and had an improved body image and a better attitude about their physical selves after strength training. In this study, exercise using strength training improved strength and body image in women.
The bottom line is that training with weights accentuates femininity, increases health and strength, and is the best exercise to help you lose body fat and maintain a fit and trim body. Dee Ryan is a Personal Trainer operating in Thurles/Templemore area. Phone 086 891 8075
The much higher levels of the anabolic androgenic hormone testosterLife and Fitness Magazine - February 2009 - 37
A Simple look at Meditation by Catherine Connors-Bevalot
Meditation is becoming more popular today as a method to relieve stress, with the fast pace and constant demands of modern life, many people feel stressed and over-worked. It often feels like there is just not enough time in the day to get everything done and many of us know the feeling of ‘running around like a headless chicken’. Meditation is one of the proven alternative therapies; it can be broadly classified under the mind-body medicine. More and more doctors are ‘prescribing’ meditation as a way to lower blood pressure; help people with asthma breathe easier, relieve insomnia, as an aid for stress related illnesses and generally relax the everyday pressures of life. Meditation is a safe and simple way to balance a person's physical, emotional, and mental states.
38 - Life and Fitness Magazine - February 2009
The purpose of meditation is to make our mind calm and peaceful. If our mind is peaceful, we will be free from worries and mental stress, and so we will experience more happiness; but if our mind is not peaceful, we will find it very difficult to be happy, our minds will constantly find fault with ourselves, our surroundings, our jobs and those we share our lives with. By training in meditation our mind will gradually become more and more peaceful, and we will experience more and more moments of happiness. Eventually, and with much practice we will be able to stay happy for most of the time.
Meditation can also help us to understand our own mind. We can learn how to transform our mind from negative to positive, from disturbed to peaceful, from unhappy to happy and reduce our stress, anxiety and pressure.
WELLNESS Catherine Connors-Bevalot has been studying and practising holistic therapies and treatments for ten years. She is a Stress Management Consultant, Time-Management consultant and Holistic Therapist, Trainer & Teacher. She is based in both Paris, France and Tipperary, Ireland.
ents alike. Her treatments suit babies to children, the young to the old, the fit to the terminally ill and all others in between. Her workshops, seminars and treatments are becoming increasingly popular and all of these are carried out with great professionalism and complete care and attention of the client.
Her workshops and seminars are popular with businesses, health centres, adult learning centres, schools and private cli-
Many books now exist on the subject and many websites are dedicated to Meditation, but which one to choose? It would seem there are countless methods, practices and teaching, and it’s easy to become overwhelmed by all this information. My advice is to simply choose one or two easy methods at first; buy a simple guide and use only this until you feel you are ready to advance. Check out your local area and try to find a Meditation class or workshop near you and attend, it’s helpful to be with a group at the beginning until you become confident in your ability.
The following is a simple meditation suitable for a complete beginner; ideally it should be done every morning for five to ten minutes in the beginning and increasing to twenty as time goes on –
1. Sit in a chair with your feet flat on the floor or in a crossed legged fashion, more popular with meditation.
Two of the most important corner stone’s of meditation are –
Posture - the important thing is to keep your spine straight because this positions your nerves just right and helps keep you alert. Also it aligns the chakras, the energy centers running from the base of your spine to the top of your head. A sitting posture is the best in meditation, lying down can cause us to drift off to sleep.
Breathing - after you have relaxed your body, you want your breathing to be slow, even and diaphragmatic. Breathe deep into your lungs, you should feel your stomach rising and falling with each breath.
2. Place your palms up and open resting on your legs. Close your eyes. 3. Breathe in fully and slowly, until your lungs are full. As each breath you inhale, you feel more and more relaxed.
4. Breathe out until your lungs are empty. While you exhale, imagine all of your stress leaving your body.
5. Concentrate on the power of your breathing, the feeling of air passing
through your nose, filling up your lungs, the rise and fall of your stomach and chest and then exhaling the air from your lungs. With each breath, you feel lighter and more energized. If your mind starts to drift away simply pull it back to your breathing. 6. After your five or ten minutes are up continue to sit for a little while longer and listen to the world around you, the sounds of the house, the peace and quiet, if you have used a relaxation CD then just allow the music to wash over you.
By doing this simple meditation everyday for three weeks you should start to notice your mind becoming calmer and more focused. This is the power of Meditation. I always tell my students that there is no right or wrong way to meditate, except not to meditate at all. Good Luck.
Catherine Connors-Bevalot Stress Management Consultant & Holistic Therapist, Trainer and Teacher Email email@example.com for more details about Meditation Workshops in Ireland or check out my website, www.catherineconnorsbevalot.com
Life and Fitness Magazine - February 2009 - 39
Eating Well for Yourself and Your Community Every individual has a personal concept of what it means to be “well.” What does wellness mean to you? Is it a mental state as well as a physical one? Does it extend to making a positive impact on the environment and other people? For some, it is an aura of teen spirit, a yoga mat or a search for the fountain of youth. For most, the pursuit of wellness is not a destination; it is a continual journey. The rewards of the quest exist in the milestones we achieve along the way.
quest by influencing your appetite in a holistic manner. Take, for instance, the multitude of options at the grocery store. On a small scale, you can look at the ingredient list on a frozen lunch and consider the calorie, fat and sodium content. But you also can think on a higher level, asking yourself questions such as: “How much energy was consumed to make this lunch?” “How long did this item sit on this shelf?” or “How much energy did it take for this lunch to travel here to my street, my town and my community?” The answers may surprise Perhaps wellness to you means quitting you and you may be more likely to choose smoking. Maybe it is as simple as choosing a trip to the local farmers' market for a vegetables instead of fries as your next side weekly bag of just-picked lettuce instead of dish. Or, perhaps it is taking a weekly trip purchasing the prepackaged bags at the suto the farmers' market for local foods. To be permarket. successfully “fit,” it is important to celebrate each wellness decision you make as a noble task – and one step closer to being If you do consider the big-picture, you will whole. be more likely to think beyond the nutritional value of a prepackaged food item. In the most primitive sense, you are a giant Those who take a Zen-like approach to solar panel – a mere processor of the sun's food decisions might consider the prana energy. You eat plants, such as corn, which (life force) that exists within a prepackaged convert solar energy into calorie energy food item compared to an ear of sweet corn that fuels you. Seeing the foods you eat just days off the stalk. Prana is the invisible through a different eye may help in this energy in everything that sustains us – air,
water, food and more – both good and bad. Sure, you will get some energy from the prepackaged food item, but long-term, positive wellness comes from that ear of sweet corn. Fresh produce and meats in your diet deserve a keen eye, as well. The prana of a free-range cow eating a natural diet of grasses and clover may be higher than that of other beef. The free-range cow is out in the fields, walking and chewing, breathing the freshest of air, drinking from a springfed stream, surrounded by positive life forces. While you may not notice a significant taste difference, you certainly can measure prana in the form of the impact that your choice has on your body and the planet. Take that next step to a healthier future – consider both the self-oriented, nutritional value of your decisions, as well as the value of the living being that sustains all of us on a larger scale. You will be well rewarded in beautiful prana for your own body for your efforts.
Find your ‘Ness’ I am blessed to be surrounded by birdsong almost all the time. It wakes me up in the morning, keeps me company throughout the day and reminds me it's time to stop in the evening! Of course, the birds are just doing what comes naturally and have no idea that they play such an important role in my life. I watched 'Me, You and Dupree last night (well, I fell asleep in the middle of it, but got the gist!) In the final scene, Dupree is talking about finding your 'ness' and that really is what life if all about. Once you find your 'ness' - the essence of who you are - the rest is easy! Birds, trees, dogs, cats, insects.......they don't have to find their 'ness' because they already have it. A bird is a bird, a tree is a tree etc etc. They are each happy in their bird-ness, treeness, dog-ness..... But us complex creatures have lost the sense of ourselves somewhere along the way. Babies and young children still have it. Their
40 - Life and Fitness Magazine - February 2009
baby-ness and child-ness is what makes them so endearing. I think the cause of many of the ills of society - alcoholism, depression, drug abuse, suicide, self-harm... - can be attributed to the fact that people are feeling a deep need to feed their souls and don't know how to go about it. They are yearning for their 'ness' and are searching in all the wrong places. So, how do you rediscover the essence of who you are? How do you reconnect with your 'ness' so that you can follow your true path? Go back to basics. It's inside you and the way to find it is to stop looking and allow the stillness to envelop you. It takes practice and for most of us it's a life long journey. But the journey within is really the only journey worth taking. It leads to your 'ness', your soul, the essence of who you really are and that's when the journey really begins! Courtesy of www.askmammy.ie
How do you rediscover the essence of who you are?
WELLNESS www.willyoumarryme.ie Where dreams come true â€˘ Wedding Supplier Directory â€˘ Articles & Resources to help plan your Wedding Christmas is one of the busiest times of the year for marriage proposals. So if you have been swept off your feet and agreed to marry your beloved you will have plenty of planning and organising to do. Wedding planning can be great fun, a lot of responsibility and often, stressful. Apply the following tips to keep as calm and happy during the planning of your wedding as you would like to be on the big day itself. 1. Delegate, delegate, delegate! This is the purpose of best men, ushers and bridal attendants! Not to mention parents of the happy couple (though admittedly they are sometimes the cause of stress itself!) If there is a task you can rely on someone else to do, ask them, they will be flattered to know you value their support and happy to help in your hour of need. Get other people to pick up the cake/flowers/suits/dresses, book the hairdresser appointments, help make invitations. Ask them to do a bit of ringing around for quotes and arm them with lists of questions you want answered by each potential supplier.
exams is one thing, you're unlikely to get another chance at your wedding day! 4. Be thorough. When speaking to each potential service provider, make sure you clarify exactly what they are offering and whether this meets your needs and that you are happy with the cost. Make sure they know precisely where and when they need to be on the day and that you have all the details set out in writing, to avoid any misunderstandings or last minute panics. Always document your decisions and provide your chosen suppliers some form of confirmation so that you both know what's been agreed.
5. Make time for your future spouse. It is easy to get distracted in all the planning and to feel like there isn't a moment to spare. Do make time for a romantic meal, or a shared bath, or just cuddling up on the sofa in front of your favourite TV programme. This is the person you want to spend the rest of your life with and the purpose of all your planning, so don't lose sight of that 2. Maintain a to do list. This will let in the planning frenzy! Having a bit you tick them off as they are done of time for yourselves and having and keep track of what still needs fun is the best way to relax and organising and reassure you that keep everything else in perspective you are on the way to having eveand down to size! rything taken care of. Whether or not you've any project 3. Start your planning early. This is management skills, you'll be crucial. The later you leave your amazed at just how good you feel planning, the less time you will when you know exactly where evehave to put the planning into acrything is, who's responsible for tion. It's much easier to start early what and when things are supposed and slowly than to leave it late and to happen. With preparation and end up in a mad panic. The sooner attention to detail, there's no reason you book all the people that you why you can't enjoy your wedding need to help you on the day, the planning and have a wonderful sooner everything will be organised wedding where everything falls and off your plate. Cramming for into place like a jigsaw.
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Romantic Ideas You can be romantic this Valentine's Day without spending too much. All it takes is a little creativity and forethought. The key lies in personalizing your celebration and letting your loved one know how special you feel each ordinary day that you are together. Here are some ideas for celebrating your love this February 14th, and throughout the year. Make a memory jar. Take simple slips of paper and write a favourite memory on each one. Be specific, and try to record as much about the occasion as you can. Tuck them into a jar or wooden box, tied with a bow. The time you spend reminiscing and recording these memories will contribute to your own romantic mood, and what your partner thinks is a plain old box of chocolates will instead be a treasured gift for years to come. Plus, you can add memories to the box for future birthday, holiday, or Valentine's Day celebrations. Build a romantic fire. Host your own indoor picnic, complete with a bottle of champagne and chocolate-covered strawberries. Recreate your first date together. What were you wearing? Where did you go? Do you remember what you talked about? Spend the evening reminiscing and reflecting on how far you have come as a couple.
Life and Fitness Magazine - February 2009 - 41
Five Financial New Years Resolutions (TO KEEP!!) by Ardle Culleton & Susan Hayes
1. Do a full “financial audit” on yourself What better time of the year to calculate all the money that you have? Make a list – from rainy day, long term money to the change in your pocket. Now look at the total amount of money you owe from your mortgage to the tenner you borrowed from your Mam. Look at both sides of your budget and ask yourself the following questions; Have you any disposable cash which could pay off some debt – particularly short term, expensive debt i.e. credit card? Are you living beyond your means? If you are, face up to it and act. Visit www.mabs.ie or call into their office if you need help with this. It’s amazing how many Irish people don’t think of the former, are not aware of the latter and how clear it all seems on paper.
2. Look at your insurance and assurance policies Have you got what you need? Do you have the basics sorted including life, car and life cover? Do you think you will need income protection over the course of
42 - Life and Fitness Magazine - February 2009
the recession? On the other hand, ensure that you are not paying for policies that are of little benefit. Parents, sometimes unknowingly, continue paying assurance for their children, when they in fact have their own cover now.
Become more competent when dealing with financial affairs. There are several personal finance books available, including “The Money Doctor” by John Lowe. As another suggestion, why not invest in stock market training with ILTB? Check out www.iltb.ie for more details.
Next, if you feel you need more insurance or you are up for renewal, shop around! These companies are vying for your business and you can avail of some very competitive quotes. Finally, budget NOW, for your premiums instead of panicking later on in the year when the letter comes through the door.
3. Examine your investments If you have cash that you would like to put on deposit, there are some high rates available at the moment, most notably Halifax 6% offer. Is there some money in you current account that you could set aside to earn a higher return that you’re currently receiving? Take a close look at any equity products you may have about – how much of a return are you earning? What costs are you paying regardless? If you decide to move your money, are there any encashment fees? When is the money expected to mature? If your property has devalued of late, could you look at the possibility of renting a room out? Can you add some features to increase its value? If possible, could you use some of its equity to borrow and buy another house – there are many bargains out there!
4. Educate yourself in 2009!
5. Set yourself a goal! Give yourself something to work towards – maybe a new car, a holiday abroad, eliminate the need for the overdraft at the end of the month. Whatever it is, write it down and figure out a way to get there. Best of luck!!
As a brief background, Ardle Culleton is Director of ILTB with fifteen years in the Life & Pensions Industry. Susan Hayes, Support & Development Manager ILTB has BSc (Hons) Financial Maths & Economics If you have any questions or comments on this article or indeed would like another area covered, please feel free to contact us at firstname.lastname@example.org or write into Life and Fitness Magazine, Borrisoleigh, Co. Tipperary and put the letter for Susan’s attention.
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