Brilliant seminar in @cfunlaoisd with @mcquaid175 😁❤ Great box, surrounded by strong women, lots taken from it, can't wait to get training for this week..time to drive on 👊
Will definitely be back for a visit #useyourlats 😂 #irishcrossfit#crossfitcommunity#dailygrindrx#Repost @cfunlaoisd
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Special thanks to all who attended the ‘wee beast’s’ @mcquaid175 seminar! We hope you took something away! Always welcome in UnLaois’d!! #laois#fitness#community
Sunday - A day for taking time for yourself, spending time with your nearest and dearest, doing things you love and most importantly, being present and grateful. Self-care looks different to everyone. Regardless of what your self-care Sunday looks like today, a solid Sunday sets you up for a solid week 🙏🏻 #selfcaresunday#carveoutcalm
Mindful Eating Hack #5 .. This may be an obvious one, as we’ve been told this since we were young.. But why is chewing our food so important? (Apart from the obvious of not chocking 🤷🏼♀️) Most people think the chemical digestion of food starts in stomach when gastric juices containing acids and enzymes breakdown our food. But chemical digestion starts in the mouth! When we chew food, we release saliva, which contains enzymes that begin the chemical breakdown. Plus, psychically breaking up food when chewing creates a larger surface area for these enzymes to act on (Your stomach doesn’t have teeth!)
So take your time when chewing for better digestion, become more aware of flavours and textures and most importantly, enjoy! 🤗 Hope you’ve all enjoyed the 5 Hacks for Mindful Eating - Be sure to recap over the other from last week, and start putting them into practice!
💪🏼TAKE YOUR SKIPPING TO THE NEXT LEVEL💪🏼
😍Myself and @louisenolanfitness split 200 Double Unders very comfortably today (@colin_dempseypt was busy hanging onto the Kettlebells), but when I was first learning this is how I did it. If you’re confident skipping then double unders are a great skill to practice and develop next, they make workouts much tougher. Here is the most efficient way to learn:
The rope has to pass under you twice so naturally you need to jump higher. Try doing a big jump every 3rd or 4th skip and then go back to normal skipping. Really important that the jump is straight up and down.
2️⃣TRY A DOUBLE
Stick to the same pattern of a big jump every 3rd or 4th skip & try to turn the rope faster so it passes under you twice. Do your best to use your wrists for this, it may not be perfect at first but keep thinking about that technique.
3️⃣CONNECT THE DOUBLES
Once you master step 2 it’s just a matter of making a big jump twice in a row, then 3 times, 4 times....you see where I’m going right? Again try to keep the jump straight up & down & turn the rope from your wrists.
The 2 most common mistakes are tucking your legs up like shown first in the video AND letting your arms drift away from your body. Go back and master step 2 first, being able to say you did 20 double unders is awesome.....but when you look like a fish flopping around out of water then not so much.
😠This will be frustrating, when I started I literally just did 5 minutes a day & was consistent every single day. Each day I started at step 1 & then moved to step 2 & eventually 3.....but TECHNIQUE ALWAYS COMES FIRST #doubleunders
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We’re looking for a nutrition content writer to join our team and help expand reach on our social media platforms! The ideal candidate would be a current student or graduate of nutrition (BSc or MSc) or nutritional therapy, with excellent writing skills. The successful candidate will be contributing to our social media, newsletter and blog. The placement will consist of several hours per week, working remotely. Please DM us for more info ☺️ Please tag anyone who might be interested below #thefitclinicteam
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So the last week or two a few people have being saying to me I have lost weight and toned up, much to my surprise.
Last night I decided to check in to see where I was.
This photo went up after alot of deliberation as I always feel slightly cringey putting them up.
The photo on the left was taken in the gym on myfitnesspal about 6 weeks ago. I was 82.8kg
The photo on the right was last night. 82kg. So not much weight change, but the photo does tell a slightly different story.
A number of small things I have changed: ☑️ I have stopped tracking as I was doing for a fair bit time and knew what I was taking in everyday. (I do this every so often so I don't let it become a habit as you need to be able to use your intuition) ☑️ Walking, walking, walking! Taking alot of steps. In the last 14 days alone 250k steps. ☑️ Went on holidays with my better half, we had McDonald's but ate well otherwise and controlled alcohol intake. ☑️ Cooking actually dinners instead of winging it! ☑️ Stopped eating like a pig and more like an adult. ☑️ Cut back on the ridiculous amount of protein bars. ☑️ Found some training motivation again and motivated people around me. - ☑️And last but not least I found my old babylis razor! 😀
It's all about how bad do you want it?
We all have stress in our life; bills, kids, family stresses, uncertainty, but, how do you react to it? , Do you give in or do you push on and don't let those stresses grind you down.
This was a long time coming and as a coach and a trainer I want to practice what I preach. I didn't starve myself, I had little of what I wanted but I stayed within reasonable boundaries.
Mindful Eating Hack #3 .. Picture this - You’ve a huge work deadline to meet this afternoon which means eating lunch at your desk. As you sit there eating, watching important emails fly in, you become increasingly overwhelmed that you won’t meet that deadline - Cue the “fight-or-flight” response!
This response is designed to equip your body to running away, or fighting!! Think of running away from a predator back in hunter gatherer times! However, in the 21st century, while we might not be running away from a lion in the jungles, we are exposed to everyday stressors, which can easily tip us over into this “fight or flight” state.
Being in this state, in which the sympathetic nervous system is upregulated, pushes all of our blood flow away from our digestive system and towards our brain and muscles so we can get ready to fight or run! So when we’re in this state, the last of our body’s concern is digesting food!
With the sheer madness of our day to day lives, it’s often we don’t have the opportunity to sit, at a table, breath in deep, put all distraction aside, and eat a meal from a plate. This comes with a cost - When we eat whilst slightly stressed or anxious, or even not fully present, we’re unable to digest our food properly, meaning it sits in our tummy and rots, creating gas and causing that bloated feeling.
Again, people often blame this on WHAT they have just eaten, when really, it is related to HOW they have eaten this meal.
Aim to sit down at each meal AND snack time. Eat from a plate. Aim to be in a completely relaxed state. I eat at my desk ALOT, and if I’m honest, I can’t remember the last time I took a +15 minute lunch break. But, most of the WORK CAN WAIT, so it’s merely a bad habit I’ve created. When you return to work you will be more relaxed, productive, and better able to cope with the madness! Are you a desk-eater?! Or know someone that is?! 🙈
Mindful Eating Hack #2 .. Did you know digestion starts before food even enters your mouth?? This is known as the cephalic phase and it is the one most frequently neglected phases of digestion. The cephalic phase occurs when the anticipation and thought of eating and the smell and sight of food triggers the secretion of digestive juices and enzymes required to properly break down food before it enters the gut. In addition, the release of gastrointestinal hormones send a variety of signals to prepare the stomach to stretch to allow an increased volume.
Mindlessly flicking through our phones, watching TV or engage in other distracting activities dampens this phase!! Without all the above physiological responses, digestion will not be working at 100%, which may result in bloating, cramps, flatulence and other digestive symptoms. People then often blame the foods they eat (which in some cases this may be the cause) but often it is just the WAY we eat.
No tech-time is the one rule that we are SO strict on at dinnertime in our house (After the picture is taken obv!). This means no phones, no TV, no music, and just forcing yourself to slow down and be present.
Try it out! Tag someone who needs to know!!👀#mindfuleating#hacks#digestion#satiety#fatloss#thefitclinic
The deadlift is one of those movements that happens everyday throughout life. Picking up your shopping, your kids, those socks your other half left on the floor AGAIN, that is all a deadlift. Basically picking something up and putting it back down.
Where people get scared of it, is seeing those horror videos on YouTube of a total bro fully sacrificing his back for the sake of getting a heavy weight off the floor.
Done safely, the deadlift is a full body movement that helps you in everyday life, and improves every part of your physique. It's not limited by age or gender, it can be performed by absolutely everybody.
This isn't a tutorial in how to do a deadlift but a friendly reminder that weight lifting crops up in everyday life. How about next time it does, have a think about chatting to a qualified trainer about how to try safeguard your back by learning how to pull weight from the floor safely and with awesome form 😊
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