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Fit4life Health & Fitness

6 Heart Healthy Meals Importance of Mobility in your Workout

Kids Gymnastics 7


Table of Contents

Pg 2 & 3 Heart Healthy Meals Pg 4 & 5 Bodybuilding Pg 6 Kids Gymnastics Pg 8 & 9 Mobility in your gym Connect with us:

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Welcome to Fit4life Meet the team behind our club

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Altus Meyer

Gerry Finn

Mary Meyer

Ann Byrnes

Mikey Ryan

Elaine O Toole

Wishing you a happy new year from all the staff at Fit4life. We would like to offer our services to help guide you on your fitness journey. Please don’t hesitate to contact us.

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6 Heart Healthy Meals Chicken Breast with shaved Brussels Sprouts Boneless skinless chicken breast halves, salt, broccoli stems, olive oil, lemon juice, pepper, brussels sprouts, celery stalks, hazelnuts, parsley and parmesan cheese - 309cals

Grapefruit and Avocado Salad with Seared Salmon Grapefruit, arugula, avocado, lemon juice, olive oil, salt, pepper, cooking spray, Salmon fillets , 360cals

Brown Rice Bowl with Turkey Brown rice, salt, chicken broth, bone-in turkey breast, olive oil, pepper, soy sauce, baby spinach, scallions, sesame oil and toasted sesame seeds - 486cals

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Spinach & Sweet Potato Quesadilla Sweet potatoes, red-wine vinegar, sugar, black peppercorns, red onion, salt, black pepper, flour tortillas, baby spinach, mozzarella and olive oil - 391cals 350g lean pork mince Meatball 2 tsp olive oil 1 large red onion, chopped 2 peppers sliced, any colour will do 3 garlic cloves, crushed 1 tbsp sweet smoked paprika 2 x 400g cans chopped tomatoes 400g can butter beans, drained 2 tsp golden caster sugar small bunch parsley crusty bread, to serve (optional)

& Butterbean Stew

2 tsp rapeseed oil 1 red onion, halved and sliced 2 garlic clove, sliced 175g frozen butternut squash chunks 140g broccoli stalks sliced, top cut into small florets 1 tbsp fresh thyme leaf 250g pack red & white quinoa 2 tbsp chopped parsley 25g dried cranberries 1 tbsp balsamic vinegar

Quinoa & Broccoli Salad

Ann Byrnes Nutritionist 3


Bodybuilding By Altus Meyer

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hat do you think of when you hear the word Bodybuilding? Is it Arnold Schwarzenegger? Franco Columbu? Phil Heath? Kai Greene? Or do you think steroids, training or diet? When I think of bodybuilding I think of dedication and hard work, Always trying to improve your physique. For me the most important aspect of bodybuilding is sleep.

Sleep dramatically impacts your entire body, and it's during sleep that your body recovers from exercise, repairs itself and grows new muscle tissue. Your body maximizes its output of growth hormone during sleep, and it is for this reason that sleep is anabolic. You have to aim for 8 hours or more good quality sleep.

Pic. Arnold Schwarzenegger 4


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ailing to get enough sleep can trigger rises in systemwide inflammation, increases in cortisol levels, catabolism onset, muscle wasting and an increase in body fat. At the same time, failing to get enough sleep will reduce anabolic hormone levels and disrupt the normal functioning of your body. The fact is: sleep deprivation magnifies the stressful impact of exercise upon your body and puts you at risk for overtraining. But there is another consequence of sleep deprivation: increased risk of injury. econd to sleep is diet. You can’t out train a bad diet no matter how hard you try. We all know the three macro nutrients involved protein, carbohydrates & fats. I’m not going in to too much detail of the ratios in this article.The best sources of protein are cod, turkey, chicken & eggs. Best sources of carbohydrates are sweet potato, brown rice & oats. Best sources of fats are avocados, coconut oil, oily fish & nuts.

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The Rock

You have to look at the food in this diet not as pleasure but as fuel for your workouts and good calories to make you grow or cut fat depending on your goals. t doesn’t matter what type of training programme you do if you don’t get sufficient sleep and if your diet isn’t right, you’re wasting your time. You will not see the results you desire.For me as a trainer my first job is to dial in your diet and then we’ll work out the best training programme that suits your needs. Sleep, eat & grow...

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#Altus Meyer_Bodybuilding Fit4life Gym 75


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Kids Gymnastics

otor Skills, Coordination and Balance. Gymnastics helps children build a range of motor and coordination skills, and assists in developing a good sense of body awareness. A young gymnast will learn how to use different parts of their body in different ways. Participation in gymnastics develops body awareness, control, and coordination, which can be beneficial to other physical activities, sports, and in everyday life.

By Mary Meyer

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hildren benefit from an active lifestyle and participating in any sport. Gymnastics incorporates strength, flexibility, speed, balance, coordination, power, and discipline. At Fit4life we practise recreational gymnastics and the skills learned can benefit a child’s overall development. Partaking in gymnastics can help children sleep better, and equip them with skills to better handle physical and emotional challenges in life.

Lorna aged 6 -The crab

Caoimhe aged 7 - Rope climbing

Weekly Classes take place on a Wednesday at 4pm and Saturday at 10am. The term is 6 weeks and the cost is â‚Ź45 per term. The ages are 6 years to 12 years. .

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ymnasts are renowned for their excellent strength-to-weight ratio. Taking part in gymnastics at a young age can help build the foundations of good all-around muscle strength, endurance, and power. According to the International Gymnastics School gymnasts get stronger through regular training, which aids in the development of lean, toned muscles improved balance, and better posture.

Stephaine aged 11 - Splits

For more info contact Mary Meyer Fit4life@kilmallockfitness.com 6


The Sport Equipment Specialists 01-369521 www.mcsports.ie

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As your muscles develop and are used they can become tight if your everyday life doesn’t need you to move into certain positions. For example, you work 9-5 at a desk job and you don’t exercise regularly. Your hips may By Mikey Ryan - Mi_keyfitness become tight, back may become arched (which is known as kyphosis) hat is the difference between from sitting all day. If the rest of your mobility and flexibility? These day doesn’t require you to move into two words are used a lot in today’s challenging positions even playing society and have slightly different with your kids playing sport etc then meanings. To simplify things, let say you will lose some of that range of flexibility is how far muscles and movement. Think of the age old saying tendons are able to stretch before they “If you don’t use it you lose it” as this cannot go any further. Mobility is one’s applies to this topic. The challenges ability to move throughout a particular our everyday life throws at us will movement. This may sound simple but shape our bodies, labourers/ trades it’s the quality of that movement that people tend to be stronger than those determines ones mobility, a poor range who work indoors. of motion would mean poor mobility.

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ow are mobility/ affected ?

flexibility

As you get older your body changes, some of these changes can be controlled through consistent movement. Even from a young age mobility and flexibility plays a huge role in limiting/ preventing pain, injuries and making the physical side of life more manageable comfortable. As you get older your body experiences muscle atrophy (muscle loss) which is why elderly people generally tend to lose their strength. When your muscles become weaker you cannot support your body (skeleton) as well anymore which makes moving more difficult. Your body also gets tighter with age.

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ow can one improve their mobility/ flexibility? The benefits of being mobile and flexible does not just apply to elderly people but also to sports players, athletic club members and those who are constantly active.


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rom an elderly point of view, keeping moving as much as possible on a daily basis even as early as your 40’s will ensure your later years will be pain free and you can remain physically independent. From a sporting point of view; loose, flexible muscles and tendons will allow you to push your body further and harder for longer without risking injury. Not only will it significantly reduce your risk of injury, but remaining mobile will also improve your sporting performance, athletic times and scores and give you an edge over opponents. ow does one become more mobile & flexible? Mobility comes from moving. It’s simple the more often you expose your body to movement even daily chores, bending, sitting reaching, the more mobile you become.

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gonist-antagonist involves contracting opposing muscles to allow you to reach further in a stretch. For example, sit on the floor with legs with extended out straight and reach for your toes without bending your knees. Tense up your quads and abs and it will allow you reach further. By contracting the opposite muscle to the ones you’re stretching you get a release on the muscle you are stretching.

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oaded mobility involves using a load (weight) to add more intensity to a stretch. Go to the furthest point you can comfortably stretch and add a load to that position to allow you to go further. Finally an excellent method of stretching is PNF (proprioceptive neuromuscular facilitation) stretching. When you stretch everyone has and end point where they realise they cannot go any further. This is because of the stretch-reflex action. A muscle gets stretched as far as it can go and sends a message to the brain saying I can’t go any further. This is where you get the pinch. PNF stretching essentially tricks the neuromuscular system to thinking the muscle can be stretched further. Flexibility & mobility class on Thursday nights at 7pm at Fit4life.

On a more advanced scale, regular gym users, athletic club members, sports players should dedicate 10 minutes of mobility to each 1 hour session, use mobility sessions as a recovery tool from races, events and matches.

Mikey Ryan 9


Fit4life Health & Fitness Bruree Road Kilmallock Co. Limerick 063-31003 www.Kilmallockfitness.com


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