Are you constantly feeling tired?
A lack of exercise and a poor diet can leave you with a lack of energy. With a consistent exercise routine, you'll find a new lease of life, what are you waiting for?
The poor Spud has gotten a hard time over the past few years and hasn't been as popular as it once was 🥔⠀
His cooler cousin, the sweet potato has really taken over for those looking to tone up and lose those few lb's 🍠⠀
But is there really a major difference between the two?⠀
In terms of the overall calories, there isn't a massive amount of difference, but when you put a bigger portion onto your plate it does add up a little, but nothing to a major extent.⠀
One of the biggest factors that come into play between the two potatoes is that you can get away with adding very little to sweet potatoes,⠀
But when it comes to the regular old spud you tend to go a little mad on adding the butter, salt and even milk or cream when you you are making mashed potatoes 😂 That is where the big excess of calories come from and that will cause issues when it comes to dropping the few lbs.⠀
Because no matter what, it will come down to creating an Energy Deficit in the run of the week to lose the weight you want. Adding lashings of butter and cream won't help your cause 😂⠀
If you want to dive a little deeper into this, have a watch of the video Coach @thedocfitness has done on over on our our Youtube Channel around Butter - Link is in our bio 🥔⠀
MEET OUR TRAINERS!! This Week We Have @fitmac.ie "I was first introduced to weight training 34 years ago at the age of 17 when I joined Galway City Gym. But my passion for health and fitness began earlier on in my life when I took up boxing at the age of 11 and boxed novice for 6 years. I also took up Muay Thai in my late 30's and went on to fight professional at the age of 44. I'm a graduate of the University of Limerick with an Honours Bachelor of Science Degree in Exercise and Fitness and I also hold qualifications from the NCEF (National Council for Exercise and Fitness) and a National Diploma in Personal Training from the NSC (National Sports College). I train naturally, supplement free and rely on a clean focused diet plan and purposeful training for myself and my clients. I've covered a lot of different training systems from Powerlifting to Physique Training." Want To Join Galway City Gym? Come Into The Gym Or Buy Memberships Online www.galwaycitygym.ie
The positive reviews keep coming in. This one, from Siobhan O'Sullivan who said "I just want to say what a brilliant gym Fitness 35 is - hands down the best gym I have ever been to. This gym is perfect for those who think they are too busy to go to the gym because you're in and out in 35 minutes. The staff are very friendly and professional, they know everyone on a first name basis! It's great to see the owner works out here too as it shows that she believes in this product 100%" #Fitness35
Here's the second little clip around some Deadlift Principles, the first one on your 'foot position' is down a little in my profile if you scroll down.⠀
This second part is another vital step with your deadlift and one that many people get arseways, the actual set-up after you've your feet set. So, here's a nice way we coach it sometimes, the Top-Down set-up.⠀
BUT... there's always a but 😉 ⠀
Don't completely miss the forest for the trees here. If you haven't learned how to do a proper 'hip hinge' yet, that's fundamental and foundational to your deadlift. Good thing is, I've some clips and videos around that too if you scroll down on my profile.⠀
Lastly, like most movements, people are ALWAYS better off learning these with the presence of a coach because there's so many other variables at play (mobility restrictions, leg/arm lengths etc.) But, if anything, maybe you'll takeaway one or two things from this little deadlift series & implement them for yourself👌🏻⠀
I think in general most women don’t like their body. 🤷♀️
I am never happy with mine. I was once too skinny, could never put on weight no matter what I ate.
Two children later I am a healthy amount of weight -
after gaining a lot of weight during pregnancy.
My eating was so bad!
I noticed I tend to stress eat - fast food.... I love chocolate, cakes and cold beer. 😬
I’m tackling my eating habits and trying to incorporate this into a lifestyle change for the long term. All naturally of course!
I once had someone tell me - nobody looks good naked. Well I want to look good naked 💁♀️😂
Most important I want to be happy with my appearance and unfortunately that I something I struggle with 🤷♀️😬
I want to be comfortable and be able to look in the mirror and say wow I look sexy... and not think oh I wish I looked like her... So I’m doing this for me!
Meet The Member Monday!
Q1. Name: Fiona Mcguire
Q2. No. Of Months/Years Training In GCG: 1.5 years.
Q3. Type Of Training You Do/Sport You're Involved In, Tell Us A Bit About Yourself: I did what any self respecting mid life crisis 40 year old would do, I got a personal trainer. Isabelle Mortimer (fantastic trainer) has the task of keeping me in line. I started off just looking to lose weight, not expecting to end up loving exercise.
Q4. Favourite Bodypart To Train: Glutes.
Q5. Favourite Exercise/Piece Of Equipment: Deadlift.
Q6. Did You Have Any People You Looked Up To When You Started Your Fitness Journey: I didn't know any when I started but now I have great respect for our members like Doreen, Natasha, Milla, Sharon, Clarrisa, Isabelle are all heroes in my book. G'wan the girls.
Q7. What Is The Best Part OF Being A Member Of GCG: The Atmosphere. You develop an attachment to the place and people. Staff and members are very helpful if you need any advice or assistance. I'm yet to meet an asshole in there.
Q8. Top Tips: Learn to lift correctly - get a PT, become friends with the cross trainer, eat well and don't let your mind tell you that you can't do one more rep.
Want To Join Galway City Gym? Come Into The Gym Or Buy Memberships Online www.galwaycitygym.ie
Add some color to your day and variation to your training!! .
Start with the bar, master the movement, increase the intensity 🏋🏼♀️ New Crossfit Fundamental course starting this week 💪🏼 @keithmacdermott with some @nohlsen inspiration 🤙🏼
Have you guys ever dared to try the stairMaster?!
Athletes have been climbing stairs for years as a way to improve fitness and strength.
StairMasters, simulate this with moving stairs on a stationary machine. StairMasters can be customized to different fitness levels, from beginner to advanced, by controlling the speed and resistance settings.
In addition to being easy to use, StairMasters have numerous health benefits, including cardiovascular and lower body conditioning.
As always, ask our staff if you require assistance using the stairmaster!
You may have noticed some construction in the Planet of late, well we are making some improvements to make your training experience as enjoyable as possible and we are currently working on an exclusive ladies only area!
S-L Barbell Good Mornings
Been using these Single Leg Mornings the last few weeks as an accessory hamstring exercise.
I had been keeping a lot of my accessory work on the lighter side over the last few weeks with sport being the main focus and trying to stay fresh, so these worked well for me. Although air on the cautious side the first time or two if you do them as they could leave you a little sore 🤭
A nice variant that can be used as a lighter load version of regular Good Mornings and R.D.Ls.
But at the same time ensure you can nail down the basic hinge patterns first before you look to progress and even my technique still needs a bit of tidying up ✔️
It takes dedication and hard work to consistently improve yourself.
Ive got a new training and nutrition program - because I’ve come to realize I can’t do it alone.
Like anyone else I need someone to push me that little bit further. Yesterday I struggled but with a little talk and support I got through it.
I felt like giving up and I was a little impatient wanting instant results.
Last week I was craving sweets and -
the fact that I was given cakes by not one of my neighbours - but two.. 🙈🤣which is a lovely gesture and I appreciate their kindness. 🙏
I do believe the universe is testing me!
I get people telling me ‘oh your perfect the way you are, you don’t need to get any skinnier’
It’s not about getting skinny for me.
I want to be healthy, fit and strong.
Working with my trainer has really opened my eyes to what’s going on in the inside. And it’s nice to have support.
We are focusing on what I’m putting into my body.. which I find very interesting. 😍
I’m always trying to improve myself and I want to become better and better than my old self.
It takes patience - support and trusting the journey. I know I will get there, I’m working even harder and I’m very aware of the universe with it’s little tests. 😁
You are wasting your time training🤦♂️⠀
Training is there to stress your body and make you better over the long term, but if you do not stress your body often enough it will fail to adapt. Your body wants to resist change it can't tell that you are running for miles or lifting weights to get better, your body is built for survival and that is its main focus.⠀
This is completely on the flip side of what I spoke of in the last post where you provide the same stimulus too soon or too often after the last bout of the same stressor and you do not recover enough to adapt and become better.⠀
This time it's not applying the stimulus often enough to see proper adaption in the long term as you can see in the graph your current level surpasses where you have been previously, but if you leave it too long to provide further stimulus you won't gain further adaptions to your fitness level.⠀
When this happens your fitness level drops back down to where it has been and then you decide to apply the stimulus again.⠀
This would be like having a focus on getting stronger but yet only training once in 2 weeks and wondering how you aren't seeing any progress and you are still at the same strength level that you were the last time you trained or even gone backward.⠀
Simplistically you would allow the exact amount of recovery needed and train at the perfect time to ensure adaption. But this graph is just to give you an idea of what can happen when you don't stress the body often enough to see the changes that you want.⠀
No matter what you do there is poison in everything, and nothing is a poison. The dosage makes it either a poison or a remedy.⠀
The best part of this exercise is that it literally can be, and has been 😉 done almost anywhere.
This clip was recorded in my living room.
It takes very little time, no gym equipment needed and it’s very effective.
To get into Plank Position:
Get onto your hands and knees.
Down onto your forearms - elbows under shoulders.
Tuck toes under.
Lift your knees and stretch your legs back, straight and strong like a Plank!
Look at the floor between your arms - not back at your toes
Tummy muscles pulled in
Hips inline or above shoulder level.
If you are feeling too much strain in your lower back you butt may be too low so raise it a little.
Relax your neck and head!
Breath and think of your happy place 😂🦄🌴🌈
Hold for 15 seconds to start with and work up to 60 seconds
Anymore than a minute can just get boring
So just do more planks a day when you get to that stage.
Or come into our studio and I will give you lots of more challenging variations 🔥🌪💥 I promise!!
Core control and strength
Definition at waist line
Protection increases of back and spinal column
Like every clip we show: always consult your GP or Physio if you have Backpain or other health issues before attempting this. Listen to your body!
If it feels wrong it probably is wrong 🤷🏻♀️