Life and Fitness Magazine Ireland Jan Feb 2011

H E A L T H bull F I T N E S S bull N U T R I T I O N bull W E I G H T L O S S

FitnessLife

MAG

AZIN

E IR

ELAN

D

Irelandrsquos No1 Fitness Magazine

The SecretTo SexyArms

The TruthAboutWeightLoss

GadgetsTo HelpKeep Fit

WheatFree

Living

New SocialFitness WebsiteLegginitcom

IntroducingFlexibility toYour Routine

JanuaryFebruary2011

Issue no7

AND

Contents

Life and Fitness Magazine

Walking - A step in the rightdirectionSecret to Sexy ArmsThe Truth about Weight LossThe Runners High and how toprevent injuryShock Absorber Sports BraReviewed

New Social Fitness WebsiteUsing Gadgets to Keep FitIntroducing Flexibility to YourRoutinePlan your fitnessWheat Free LivingDiet and Nutrition - Getting theBalance Right

p 6

p 8p 10p 12

p 15

p 17p 18p 20

p 22p 24p 26

Martin Breen Jim Adams Ann Brosnan Denny Hayes Sarah OConnor Frank McCarthy Mary Cronin FionnualaMcNamee Delia Adams and Doreen Ogelsby of Kerlin Trekkers in Snowdonia National Park Wales

Editors Note Welcome to our JanuaryFebruary issue of Life andFitness Magazine Wersquove got loads of articles to help youachieve your fitness goals and continue throughout the yearmore motivated than ever

This issue is a digital issue only so you wonrsquot find it anynewsagents or in print form anywhere You will noticenumerous links to various websites throughout themagazine We plan to introduce a lot of new interactivefeatures in future issues including embedded video contentdirect product purchasing through the magazine and a hostof other great functionality

If you havenrsquot already joined us on Facebook or Twitterwe would be delighted if did Just click on the links

Hope you have your best year ever

Yours in FitnessDerry O Donnell

Life and Fitness Magazine is published monthly by Life and Fitness Magazine LtdNo part of this magazine may be reproduced without the permission of thepublisher The opinions expressed herein are not necessarily those of thepublisher Advice is for information only and should not replace medical careCheck with your GP before trying any remedies While every effort has been madeto ensure that all information contained in this publication is factual and correct attime of going to press Life and Fitness Magazine cannot be held responsible forany inadvertent errors or omissions contained herein

Contact DetailsLife and Fitness Magazine LtdCurraghgraigue Borrisoleigh Co TipperaryTel 0504-51945Email infolifeandfitnessmagieWeb wwwlifeandfitnessmagie

FitnessLife AND

Engineer entrepreneur and charity distance runner Unusualcredentials for the man who is the driving force behind an excit-ing and much anticipated new fitness product the Body-Rockafrom Rocka Fitness Ltd Body-Rocka has been developed byPhilip Taylor with the assistance of fitness expert Kathryn Free-land to deliver a flexible easy to use workout system for homeor gym in groups or alone Philip has signed a massive exclu-sive retail deal with Argos the UKrsquos largest sports retailer Avail-able since December the Body-Rocka is priced at just pound3499with a minimum donation of pound25000 going to charity partnerCancer Research UK through sales proceeds

Combining beautifully engineered design developed over thelast year the Body-Rocka delivers a new perspective on exer-cise for the 21st century It uses the twin levers of body massand balance to develop core body strength whilst also providinga full set of targeted exercise routines From abs to guns theBody-Rocka is perfect for getting in shape for targeted prepara-tion for favourite sports from skiing to wakeboarding or longerterm development for professional sportsmen and women intraining or rehabilitation

As Managing Director of Absolute Fitness Kathryn Freeland hashelped get the stars (including Cate Blanchett and SamanthaMorton) in shape and has been working to develop a series ofBody-Rocka training routines Kathryn comments ldquoWe lovenew but not faddish effective equipment in personal trainingand Body-Rocka is it It gives access to a whole range ofstrength and toning exercises for the whole body ndash and itrsquos Brit-ishrdquo

Philip Taylor comments ldquoFounding Rocka Fitness and launch-ing this product realises two years of hard work This is a seri-ous fitness product designed for people who enjoy life Thismeans clear and simple workout routines ndash and the option torefine exercises for the serious sportspersonrdquo

Rocka Fitness Ltd was founded by Philip Taylor and is backedby city based entrepreneurs Serving a five year apprenticeshipin engineering and working a further two years in the industryPhilip has firsthand experience of British manufacturing declinewhich is why he is pleased to announce that the Body-Rockawill be manufactured in England Rocka Fitness will develop andmanufacture a range of new sports and fitness training equip-ment with a focus on cutting edge design and application

To find your nearest stock list visit wwwbodyrockacom+44(0)845 165 1265

Cover Model

Loriann Marchese is a recent winner of Ms Bikini FitnessAmerica NY Ms Model Fitness America NY Ms Bikini NewEngland and WBFF Ms Bikini Fitness Atlantic Medium She hasalso appeared in several magazines such as PhysiqueMagazine Fitness and Physique Magazine Fit and FirmMagazine and 2 June covers of Fitness Life Mag and NaturalBodz Mag

Science has discovered the key tohuman energy production It is avitamin-like substance called co-enzyme Q10 which cells need in orderto make energy from fatcarbohydrate and protein By takingit as a supplement you can counteractthe age-related energy decreaseeveryone experiences and get access tophysical reserves you never knew youhad Co-enzyme Q10 gives bodies anatural energy boost that may evenhelp ward off diseases

After a long hard day of work do you feeltired quite often Is lack of energya problem for you Studies havedemonstrated that by taking Q10as a supplement in capsule formwe may be able to stave offsome of the physical andmental changes that occurlater in life by virtuallyrefuelling our cells Thesubstance is old as thehuman race perhaps evenolder but science has nowlearned how it works andwhy we need it And for thefirst time in history Q10 isavailable in your local pharmacy as arevitalising food supplement

New ldquobatteriesrdquo

People who start using Q10 do indeeddescribe the effect as having newbatteries installed It doesnrsquot give you aninstant ldquokickrdquo like black coffee orginseng It has a permanent effect that

typically sets in a few weeks after youstart taking it Suddenly you feel thatyou can overcome much more Youdonrsquot need as much sleep you feel muchmore alert you find yourself doingthings you didnrsquot have the energy forearlier like working out in the gymdoing the weekly shopping orhousecleaning

Energy and well-beingSo far scientists havemanaged to show thatQ10 supplementationincreases the overall

energy output contributing to a personrsquosendurance and physical well-being Butmore recent studies even suggest that thecompound may actually help prevent ortreat heart disease The explanationseems to lie in the fact that after a certainage our cells lose some of their abilityto produce energy This corresponds wellwith the fact that Q10 levels becomereduced after the age of 20-25 yearsOnce a cell slows down and producesless energy it becomes increasinglyvulnerable This change sets the stage fora number of physical breakdownsincluding disease

Studies show the way

Numerous scientific studies have beenconducted on Q10 many of themdemonstrating how the substance boostsenergy levels In a group of Finnishcross-country skiers those supplemented

with Q10 in capsules had significantlymore endurance compared with thosewho got identical capsules with aninactive substance Moreover the Q10-supplemented athletes faired better incompetition and training events and evenrecovered faster Here are some otherindications scientists have discoveredabout co-enzyme Q10

Energy andwell-being

First of all boosting your energymetabolism with Q10 makes you feel

more alert more awake and more on topof things You will have more of aphysical surplus Allowing you to enjoy

an active life This is essential forquality of life

Heart

Q10 is vital for the heart as your heartneed to produce huge amounts of energyto support its pumping action Notsurprisingly people with chronic heartfailure respond extremely well tosupplementation with co-enzyme Q10In fact Q10 is a well-documented andrecognised therapy in the treatment ofchronic heart failure

Preventing side effects of cholesterollowering drugs

Statins a widely used class ofcholesterol lowering drugs arebelieved to cause exercise intoleranceand damage muscle tissue A team ofresearchers from Columbia Universitydiscovered in 2004 the reason for thatThey described how their patients oncholesterol-lowering medicinedisplayed significant reductions in theirlevels of co-enzyme Q10 They drewthe conclusion that the comprehensiveQ10 reduction observed with statin usemay explain commonly reported sideeffects like fatigue exerciseintolerance muscle pain as well asmuscle degeneration

Co-enzyme Q10 ndash the nutrient that fuels the body

HEALTH

P4 Life and Fitness Magazine - JanFeb 2011

+ Available in pharmacies and health food storesThe Pharma Nord range is based on scientific research

I feel much moreenergetic and vital

The most natural energy sourceCo-enzyme Q10 is a vitamin-like nutrient whichcells need in order to produce energy With agethe bodyrsquos levels of the substance become reducedA supplement is the most natural way to compensatefor the loss ndash and restore your energy

Prize winning formulaQ10 Pharma Nord contains co-enzyme Q10 in a prize-winning vegetable oil formula in soft light-protectedgelatine capsules This has been shown to providesuperior bio-availability compared with co-enzymeQ10 in tablet form or as granulate or powder

Used for researchBecause of Q10 Pharma Nordrsquos superior qualitythe product has become an official reference forthe International Co-enzyme Q10 Association(ICQA) Its benchmark status gives it a leadingposition on international markets

The bodyrsquos own energy

20 years 40 years 80 years

Liver

Lungs830

653

517

429

100 100953

726

682

Coenzyme Q10 content (mgg) invarious bodily tissues1

1) Ref Kaleacute n et al (1989) Lipids vol 24 no 7

Tel 01 630 5470 bull Fax 01 630 5475Email irelandpharmanordcom

Web wwwpharmanordie

ldquoQ10 is the only substance that has had a noticeable effect onme In fact I didnrsquot realise how effective it was until the timeI stopped taking the capsules and my energy levelsplummetedrdquo says Mary Johnson

The bottom-line is the most important Mary has more energyand feels more vital than ever thanks to the co-enzyme Q10supplement she has been taking for more than seven years now

ldquoThese capsules make me feel great and they give me thepower to enjoy my rather busy liferdquo says the 52 year oldwoman ldquoAs a matter of fact Q10 is the only product that hashad a noticeable and permanent effect on merdquo she says

The funny thing however is that Mary had bought theproduct for her husband as a Fatherrsquos Day gift He was verybusy during that period and needed some extra energy But henever touched them they just stood there in the cupboard soMary started to use them

ldquoAt first I didnrsquot notice much of a differencerdquo she hasto admitldquoand once I had finished my first box I

decided to stop Then I could feel the differencemy energy levels dropped and I didnrsquot feel fit

like beforeso I started on the capsules againand havenrsquot stopped since that timerdquo

Mary tells

When yoursquove been in the health andfitness industry as long as we haveyou get asked a lot of differentquestions You also get asked a lotof the same questions over and overBut the single most common questionendures year after year Thatquestion ladies and gentlemen issimply this

ldquoWhatrsquos the best exerciserdquo

Despite the simplicity of the questionif you posed if to ten different ldquofitnessprofessionalsrdquo itrsquos unlikely even twoof them would be in agreementChances are you would hear thingslike ldquoSquatsrdquo ldquoDead-liftsrdquo ldquoBenchPressrdquo or even some broader termslike ldquoInterval Trainingrdquo ldquoHigh IntensityTrainingrdquo or even ldquoEscalating DensityTrainingrdquo Those who like to keep upwith the latest research trends mayeven trumpet the benefits ofldquoFunctional Fitnessrdquo

There is absolutely nothing wrongwith any of these exercises But thebest exercise will always be the onemost appropriate to meet yourpersonal training goals Here at theBrainChanging Institute our goal is abit different We are interested inhelping people ldquotrain for liferdquo

So today we want tell you about adifferent type of exercise that isspecifically directed to helping youachieve lifelong health and vitality Itrsquosmore of an activity than an exercisebut itrsquos still the answer that we givewhen asked that all elusive question -ldquoWhat is the best exerciserdquo And thatanswer is - Walking

ldquoWALKINGrdquo

Yes Walking

How on earth can walking be the bestexercise Well wersquore glad you asked

First of all walking is what makes ushuman The real branch in theevolutionary tree that separates manfrom the other great apes is ourability to easily and efficiently travellong distances walking upright Inorder to do this many changes had tooccur in our skeleton and muscles ndashchanges that took millions of yearsOnce we began walking upright ourhands were free to carry and createOnly after we began walking did westart to grow the massive brain thatcharacterizes modern man Ourevolutionary heritage is repeated inthe individual Our first year of life isdefined by the relentless quest to getup get moving and finally getwalking The talent and the drive areinborn mdash you donrsquot need to teach achild to walk in fact short ofrestraining them you cannot preventit

Since walking isnrsquot a marketableproduct or service ndash it doesnrsquot get thepublicity it deserves Scientificresearch confirms that the walkinghabit provides an enormous variety ofhealth benefits It will improve yourthinking now and keep your mindclearer as you age If you care moreabout sense than science bereassured that daily walking is acommon feature among cultures thatenjoy very long healthy lives Walkingalso relieves stress and releases ldquofeelgoodrdquo chemicals into your brain Nowthatrsquos what we call a healthyaddiction

Once you learn how to walk itssomething that you never forget andits something that you can always dono matter what your level of ldquoabilityrdquo

is Because you donrsquot really needanything to go for a walk itrsquos afantastic way to regain your love ofmovement And it can be doneanywhere anytime which makes itvery convenient You donrsquot needfancy equipment or a gymmembership You can reap manybenefits from a daily walk but youcannot buy the benefits like a vitaminpill If you want to invest in yourselfyou must learn to walk the walk notjust talk the talk

So if walking is such an amazingactivity how should you do it Seemslike a weird question right I meanwalking is walking how complicatedcan it get Although this is true howyou should walk still remains a veryimportant question simply becausemany people have lots ofmisconceptions when it comes to thiswonderful activity Here are a fewguidelines

HOW OFTEN is a lot moreimportant than HOW

Try and walk a bit everyday The onlyway to make a new habit it to keeppracticing it

This sounds daunting at first Doinganything everyday almost seemsimpossible But there are some thingsthat you probably do every singleday Brushing your teeth is a simpleexample You donrsquot need to brushyour teeth Itrsquos not something that youldquohaverdquo to do Yet you still do itbecause you know itrsquos good for youAnd by now itrsquos likely that brushingyour teeth is just something that youdo everyday without much thinking

The reason is that you have made it ahabit ldquoHabitsrdquo are created in our

Walking a step in the right direction

FITNESS

By Conor Hughes


brains through a process calledNeuroPlasticity Basically when youdo something over and over again fora period of time your brain changesso that it becomes easier to do thatthing again in the future This is reallywhat learning is and this sameprinciple can be used to help you getin the habit of walking everyday

Ritual makes habitual

The first step is planning Givingyourself an allocated time to walkeveryday is crucial for your successLetrsquos go back to the example ofbrushing your teeth In all likelihoodyou probably do this at the sametime everyday say after breakfastand before bed Itrsquos this consistencythat creates the habit Doing thesame thing at the same time trainsyour brain to expect that again in thefuture

Maybe you like the idea of a dailywalk but donrsquot believe you haveenough time You have the sameamount of time as every other person- 24 hours a day You cannot maketime but you can manage it And ifyou donrsquot manage to find time forhealth you will eventually be forcedto find time for illness Rememberthose wise words ndash failure to plan isplanning to fail Establishing thehabit is what involves effort ndash bydefinition the habit itself is basicallyeffortless

Start thinking of yourself as ldquoanactive personrdquo

Daily walking is about avoiding thepitfalls of the sedentary lifestyle

Walking gets you back in the habit ofmoving again How can you expectto exercise 3-4 days a week if youcanrsquot even get yourself to walk onthose days Walking is fantasticbecause it gives you that shift inmomentum After a few months oreven a few weeks you will begin tohopefully notice a shift in yourattitude towards moving your bodyWalking reminds you that moving isnot something that you ldquoshouldrdquo orldquoneedrdquo to do but rather somethingthat you want and like to do

Humans are designed to move Inessence thatrsquos what we do If youhave lost your love for movement itrsquos

usually not the case that you donrsquotlike it anymore but rather you haveforgotten how fun it can be Walkingis the perfect way to rekindle thatconnection with yourself to remindyourself what it means to be humanSo get out into the world and moveyoursquoll be glad you did

Try not to think of your walk asldquoexerciserdquo

When you start worrying aboutwalking to burn calories your brainimmediately starts putting walkinginto the ldquoworkingrdquo category Walkingis to be enjoyed Dont think of it asjust a way to raise your heart-rateand get you sweating You donrsquotneed to ldquopower walkrdquo ndash this can bevery hard on your joints Imagineyourself as a child When childrenare in a hurry or want to getsomewhere faster they donrsquot powerwalk ndash neither should you

Many of our clients are interested inldquolosing weightrdquo The reality is thatyou cannot LOSE weighthellip you mustUSE weight One of the nice perks ofwalking as a form of activity is that itencourages hormones in your bodythat facilitate fat burning

We also encourage people to try andwalk outdoors as much as possibleTreadmills are very convenient butthey are no substitute for nature Welive in a world that is filled withmachines and gadgets Technologyis terrific but a walk outside is asuperb way to regain some balancein your life Bad weather is naturersquosway of helping us value the lovelydays Without the valleys there areno peaks Donrsquot torture yourself buttry and ldquobreak the inertiardquo for at leasta little walking everyday

Walk instead of Watch

The average European spendsalmost 4 hours a day watchingtelevision If you care about calorieburning you might be interested toknow you burn even fewer calorieswatching television that you dostaring off into space Of coursemany people are not entirely inactivewhile watching television ndash they eatThere is a strong correlation betweentime in front of the tube and timemindless munching away The mostcommon food culprits are sweets and

snack foods Maybe its time thatyou walked away from thetemptation

Itrsquos okay to vary the intensity ordistance

Sometimes it is nice to have adestination a place that you arewalking to but thatrsquos not necessarySometimes itrsquos nice to walk brisklyand sometimes itrsquos nice to just strolland take in the world around youSometimes itrsquos nice to walk with yourfriends and to connect socially Othertimes you may just want some timealone and heading out for a walk isthe perfect activity for that

Of course there are certain situationswhere letrsquos be honest you just canrsquotwalk everyday Thatrsquos fine but itdoesnrsquot mean that you shouldnrsquot doanything Planning is still veryimportant here Try and developsome type of routine Pick somedays ndash say Monday WednesdayFriday and develop a consciouseffort to walk on those days Bydoing this you will gain momentumand hopefully the ldquofeel-goodrdquo factorof your walks will encourage you tointroduce other days to your routine

What we do need is a change ofdirection

Modern conveniences and increasingaffluence has put most of us firmly onthe path of an increasingly sedentarylifestyle We attempt to remedy thesituation by committing ourselves tosome sort of exercise programUnfortunately the reality is these arerarely sustained We speed up butthen we are forced to rest and we arestill on the same course To stop thisdownward trajectory we must changeour direction and that means wemust change our habits All childrenhave the habit of movement - adultshave merely been sidetracked Butitrsquos easy to get back on track - justput one foot in front of the other ndashevery day

Walking

Itrsquos definitely a step in the rightdirection

FITNESS

Life and Fitness Magazine - JanFeb 2011 P7

We first and foremostneed to reduce our body fatThe more body fat isreduced the less our armslook saggy When gainingtoo much body weight itcan often lead to flabbyarms Our bodies need tofind areas where we candeposit and store fat aswe gain more weightThe body stores moreweight around thestomach thighs chestand back Once thebody stores the main fataround those areas itthen begins to addweight to the arms andface The body triesto add balance tothe overall shapeof the body

Our genetics can also play arole on where we store our fat

first If your parentshave more lowerbody fat and thenupper body fat thenyou will most likelystore fat on the thigh

area first You willhardly see a man or

woman carry moreweight in their armsand have a lean

body The body willtry to balance its self You

must go on a healthy fat lossprogram or diet in order to takefat off your arms There is noamount of arm exercises thatwill give you those tonedlooking arms if you still have

that layer of fat over yourmuscle You must burn the fat

off with proper dieting andexercise for your definition to

sow With the right cardioproper diet and weight training

exercise you will be on your way toflashy arms

Secret to Sexy ArmsBy Fitness Model Lori-Ann Marchese

FITNESS

Letrsquos face it we all want sexyarms Its hard to wearsleeveless shirts or dresseswhen your arms lack muscletone Whether you are wearinga sleeveless shirt dress orwant to show off your arms ona hot summer day we all wantthat toned arm look The keyto unleash your sexy arms aregood healthy eating habitsfull body workouts and armweight lifting exercise


Step 1 It is very important to eat veryhealthily including good sources offats proteins and complex carbsIt is also very important to not skipbreakfast A good breakfast is avery important part of any diet as itspeeds up your energy andmetabolism for the full day I have added a few examples ofeach category to help you on yourway to healthy food choices

PROTEINSChicken Turkey Eggs Tuna fishLobster Sword Fish shrimpClams Snapper Cod Fish TroutLean Beef Venison BisonCottage Cheese (non fat) KidneyBeans Peanuts CashewsAlmonds All Natural Peanut Butter

FATSAlmonds Walnuts Cashews AllNatural Peanut Butter Olive OilFlax Seed Oil Pumpkin SeedsFish Oil Supplements

CARBSBrown Rice Whole WheatBread Oatmeal Beans YamsSweet Potatoes

FRUITS AND VEGETABLES

Apples Bananas StrawberriesBlueberries RaspberriesBlackberries CauliflowerBroccoli Spinach AsparagusPeppers Lettuce Celery

STEP 2

Women unlike men do not wantthe big bulky arm look Women likethe slender defined sleek armsthat look fantastic when wearing asleeveless shirt or dress By usinglightweights in addition to a lot ofrepetion we can get toned armsand also build strength Buildingyour upper body will give you thatstrong and fit appearance Bybuilding muscle it will also helpburn more fat Muscle helps speedup our metabolism and helps burnfatBelow are 3 very easy exercisesyou can perform to tone yourarms

Push Ups ndashPushups helps toneyour arms and shoulders If you

are having troubles with thestandard pushup try themodified push

Recommend 10 to 15 pushups 3sets

Tricep Dumbell Kickbacks ndashThis is another exercise you canperform to improve the shapeyour arms This is a good exercisethat hits all three parts of yourtricep with a good peakcontraction

Recommend 10-15 reps 3 setswith weight

Bicep Curls ndash Whenperforming bicep curls makesure you raise the weights oneat a time in a controlled steadymotion Bicep and Tricepsexercises should be performedon the same day so you evenlyspread the weight bearingexercise to your arm

10 reps on each arm- 3 setswith weight

FITNESS

Two Steps To Sexy Arms


Dieting and exercisedoesnrsquot work

There I said it

Donrsquot believe me You donrsquot have toJust look at your own results If you arereading this then I imagine you have lostpound after pound after pound Andsomehow despite all the dieting and allthe exercise those pounds keep findingthere way back to you So you losethem again and the cycle continuesThe reason is simple human beings arenot designed to LOSE weight they aredesigned to USE weight In order toachieve your healthy weight that lasts alifetime you are going to have tochange your goals

I used to see this all the time When Iwas in college I worked part-time as apersonal trainer People would come tome and they would follow my everyinstruction Their diets were perfectthey exercised like athletes they lostlots of weight But then just likeclockwork they would stop showing upand they were back to square one

For 2 years I saw the same cycle repeatitself I couldnrsquot understand it but everytrainer I talked to reported the samething ldquoThey just donrsquot have themotivationrdquo or ldquoThey donrsquot want it badenoughrdquo or ldquoI think that they would justrather be fatrdquo This is what they wouldsay This is what they believed and iswhat most people still believe Whatrsquosworse is I believed it too I believed thatpeople who didnrsquot keep the weight offdidnrsquot really want to be thin They werejust fooling themselves

After I finished my college degree Idecided to leave my position as apersonal trainer Business was goodbut results were short lived and I hadbecome increasingly frustrated with thisI decided to travel and hopefully findsome people who had been successfulwith weight loss I was convinced that

there must be some people out therewho knew how to do it right

After about 6 months of meeting peoplewho had successfully lost weight andkept it off for more than a year I beganto see the same trends occurring Forone none of them had drastic diettechniques or exercise routines ldquoDietingand strenuous exercise doesnrsquot workrdquothey told me ldquoI knowrdquo I would replyInstead what I started to understandand see was that the successful weightloserrsquos made very small changes to theirlives over time They became thinbecause they changed SLOWLY andCONSISTENTLY

To demonstrate what I am talking aboutlet me tell you about ldquoTomrdquo After 9months of traveling I decided to set up apractice in San Diego working as aweight loss coach Tom was one of thefirst people who came to see me At thetime he weighed around 310 poundsand like many before him he had triedevery diet and exercise program hecould find

Before my prescription for Tom wouldhave been obvious Eliminate all the fatfrom his diet limit him to 1500 caloriesa day and an hour of exercise fourtimes a week Easy Although of courseI had since learned that this approachNEVER works in the long run Sure itrsquosgreat for short term results if you needto look good for a wedding in 3 weeksitrsquos the way to go Over the long haulhowever like Tom you will never beable to keep it off And every time youlose the pounds they always seem tofind their way back - usually with a fewextra thrown in for good measure

After about an hour talking with Tom wedecided that the best thing we could dowould be to get him doing somephysical activity again I asked him whathe enjoyed to do ldquoPush-Upsrdquo he saidldquoGreat how many can you do withoutstoppingrdquo I asked He got down on the

floor and performed 5 pretty ugly lookingpush-ups ldquoThatrsquos super Tomrdquo I saidhoping to give him someencouragement ldquoNow for the next 30days I want you to do those 5 push-upsevery single day Then you can comeback to see merdquo

ldquoThatrsquos itrdquo Tom wasnrsquot very happy withmy advice at all - ldquoHow am I going tolose all this weight doing 5 push-ups adayrdquo I agree 20 seconds of push-upsevery day probably wont get you intoamazing shape but at the same timeitrsquos more than what 95 of people do ona daily basis I explained this to Tomand sent him on his way

One month later Tom came back to meldquoWell so much for your plan I havenrsquotlost ANY weightrdquo he proclaimed ldquoNot toworryrdquo I said ldquoHow are the press-upscoming alongrdquo Tom showed me his 5press-ups and sure enough they hadgotten a lot better I asked him to do asmany as he could without stopping Hegot to 10 ldquoWow thatrsquos excellent TomThis month I want you to do those 10push-ups every day Then you cancome back to see merdquo As you canimagine Tom still wasnrsquot too happyabout my advice but I finally got him toagree

This continued for Tomrsquos next 2 visitsThen on his 5th visit after 4 monthsTom burst through the doors of the clinic- ldquoIrsquove lost weight Irsquove lost weight Irsquovelost weightrdquo he shouted By this stageTom had been doing 22 push-ups aday every single day It took him abouta minute to do them But what wasamazing was this little act of doingsomething for his body everyday hadstarted to trickle into other aspects of hislife He started walking a little bit moreHe started eating a little bit healthier Heeven started doing some extra push-ups simply because he enjoyed doingthem

The truth about weight loss

By Conor Hughes

WEIGHT LOSS


By month 6 we capped Tomrsquos push-up quota to 30 a day He could domore if he wanted to but he had to dothose 30 every single day It waseasy for him now because it becamea daily habit just something that hedid

After 12 months Tom came to seeme for his 13th visit He had lost atotal of 47 pounds He did this bydoing one thing religiously everysingle day We calculated it and byhis 12th month Tom had done a totalof 7840 push-ups (excluding his extraones) Whatrsquos amazing is that it onlytook him one or two minutes a day toaccomplish this Tom remainedconsistent throughout and that wasthe secret to his success He had anew healthy habit and his future wasbeginning to look a lot morepromising

Once I was happy that doing press-ups everyday was a part of Toms lifesomething that he would always dowe introduced another change Wecontinued with the same approachslow steady and very consistentTom remained with me for another 15months in which he lost a further 51pounds Itrsquos now been over 3 yearssince he came to see me His weightcontinues to remain around the 210mark and believe it or not he stillenjoys doing his push-ups

Just like Tomrsquos previous attemptsat weight loss when you jump inwith drastic changes to your dietand physical activity you doomyourself to failure because youcan never sustain the effort Onthe other hand the reason theslow consistent baby-stepapproach works is due to aprocess called NeuroPlasticityNeuroplasticity is the ability of yourbrain to change over time We allhave this ability to change ourbrains and thus our habitualbehaviors Doing somethingconsistently every day will overtime change your brain and that iswhy a slow gradual approach toweight loss is best

You see thin people are not thinbecause they diet and exercise Theyare thin because thatrsquos who they are

In order to be thin then you mustbecome a thin person and not a fatperson who diets and exercises Youmust take on the habitual activities ofa thin person Nobody can remain ona diet and exercise plan for the reston their lives

So then the truth about weight loss isthis We all want instant results Itrsquoshuman nature to want things now Butthe fact remains the faster you loseweight the quicker you will gain itback To be thin you need to become

a thin person Usually this means thatyou change one two or maybe threethings in your life But of course youmust be consistent Start with onething for now and only progress whenthat one thing becomes a habitualbehavior

So I ask you what is the one thingthat if you did everyday would havethe greatest affect on your bodyAnswer this question and startimmediately But remember take itslowly Do this one thing even if it isonly for 30 seconds a day Allowyourself to gain momentum Give yourbrain the time it needs to changeResults may be slow but then againthey may not be Whatrsquos important isthat you do your one thing every day

Every single day

And thatrsquos the truth about weight loss

Conor Hughes is the creator of LazyMan Fitnees a program specificallydesigned for busy people who want toget the most out of their training in theleast amount of time He is also theauthor of The Lazy Mans Guide toFitness and has worked with many ofthe industries leading figuresincluding Paul Chek CharlesPoliquin and Pavel Tsatsouline Hecan be contacted at conorhughesie

WEIGHT LOSS


According to the ChiropracticAssociation of Ireland (CAI) as thenumber of participants inrecreational and competitiverunning continues to increase sodoes the number of people whoneed treatment for running-associated injuries The majority ofrunning injuries generally fit into twogroups traumatic injury such as aslip fall or collision or repetitivestressoveruse injuryThe following is an overview of thetypical running injuries that a Chiro-practor treats outlining causesymptoms and prevention To treatrunning injuries a Chiropractor willbe carry out foot knee hip and pel-vis assessment and alignmentwhere necessary

Shin Splints

Shin splints a repetitivestressoveruse injury are one of themost common running injuries thatChiropractors treat They are es-sentially the strain of a muscle andits attachment to the tibia and aremedically known as tenoperiostitisor traction periostitis

Common causes of shin splints arefaulty posture training errors (toofar too fast too soon) changes inroutine inappropriate shoes longdistances hills harduneven surfac-es fallen arches inadequate warm-up over pronationunder controlled

pronation exercising on unyieldingsurfaces and over training

Symptoms to look out for includepain or discomfort on the front in-side andor outside surface of theshin bone or directly on the shinbone

Preventative measures that can betaken include good shoes withshock absorbing features heel toelanding for the minimum impact calfstretches and professionally fittedcustom made orthotics Sports tap-ing will also help

The runners highand how to prevent it from injury

Chiropractic Association of Ireland

HEALTH

Running is great for both the body and mind Not only is it a great means of burningcalories and keeping our weight down the process of running also releases endorphins tothe rest of the body making you feel naturally happy after a run Itrsquos great for you mentallytoo triggering receptors in the brain that make it easier to focus on work and other normallychallenging tasks But while running either competitively or for fun is beneficial to yourhealth many runners eventually encounter challenges to their physical well being


Stress Fracture

Stress fractures are small fracturesthat occur due to excessive stress(overuse of the bone) or an increasein intensity or distance running re-sulting in gradual breakdown of thebone Weakened bones due to oldinjuries or other conditions aremuch more susceptible tostress fractures because theyare unable to handle the newstresses applied to them Ath-letes with compromised bonedensity must be very carefulwhen increasing their workload

This type of running injury canbe difficult to diagnose in itsearly stages and can beconfused with shin splintsHealing usually requires six toeight weeks of restFor stress fractures pain occursespecially in the foot and lower legbecoming more intense with weightbearing activity X-rays may appearnegative initially but fracturesbecome visible up to two weeks afterthe initial injury so itrsquos important tokeep an eye on it

Plantar Fasciitis

Plantar Fasciitis is usuallycharacterised by pain in the area ofthe heel bone and the sole of thefoot Proper assessment of the foot isessential as Plantar Fasciitis painmirrors the pain associated with abone spur at the heel of the foot It isa condition that develops over timedue to joint and muscle imbalancesof the lower leg and foot

Symptoms to look out for includepain in a specific area on the bottomof the foot towards the heel possiblyradiating towards the ball of the footThe foot feels tender early in themorning and becomes less painfulwith movement often associatedwith pronation and a fallen arch

Treatment includes stretching andstrengthening the calf muscle as wellas improving the balance and

strength of the small muscles thatmake up the sole of the foot In somecases the patient may requireorthotics to control improper footmovements

Prevention includes regular stretch-ing of the calf and Achilles tendonand itrsquos also important that the feetare assessed for any biomechanicalproblems

Runners Knee

Runners Knee essentially means thesoftening of the cartilage of the kneecap Portions of the cartilage maythen be under either too much or toolittle pressure which may result incartilage deterioration at the innerpart of the knee cap

Usual symptoms of this runninginjury include pain directly under thekneecap or the surrounding areaPain can be worsened by activitiesespecially climbing squatting orrunning but can also be worse afterprolonged periods of sitting withknees bent A feeling of giving waycan occur which is caused by theinhibition of muscle contraction inresponse to painRunnerrsquos knee generally respondswell with biomechanical evaluationand an orthotic when indicated

Achilles Tendonitis

The Achilles tendon is the connectionbetween the heel and the most pow-erful muscle group in the body the

calf Unfortunately it is a very com-mon site for a disabling injury

With this type of injury its imperativethat you get it treated immediately Ifyour Achilles tendon is sore do notrun through the pain as this couldresult in a chronic injury

Symptoms are usually described asdiffuse pain in or around the back ofthe ankle (from the calf to the heel)

The pain is aggravated by activi-ty especially uphill running orclimbing stairs and relievedsomewhat by wearing higher-heeled shoes or boots

Again it is also important that thefeet are assessed for any biome-chanical problems Orthotics orinsoles may also be prescribedand the use of soft heel-lifts areeffective as part of chiropractictreatment

If yoursquove sustained an injury the bestcourse of action is to see aprofessional and until you get thechance to do so remember theacronym PRICE

P Protect injury to prevent additional damageR Rest the injured areaI Ice injury to abate swellingbleeding muscle spasm and painC Compress injuryE Elevate the injury particularly when dealing with ankles and knees

A Chiropractor can give expert ad-vice and management to insure thatyour injury will recover in the bestpossible way Chiropractors use gen-tle specific manipulation and adjust-ment techniques to free stiff jointsrestore normal movement and re-move spinal irritation Treatment isgenerally painless although someshort-term discomfort may some-times be felt around the injured area

For a full list of Chiropractors in yourarea please visit wwwchiropracticie

HEALTH

A Chiropractor can give expertadvice and management to insure that

your injury will recover in the best possibleway Chiropractors use gentle specific manip-ulation and adjustment techniques to free stiffjoints restore normal movement and removespinal irritation Treatment is generally pain-less although some short-term discomfort

may sometimes be felt around theinjured area


The latest offering in womenrsquossports shoes from Nike Fly SisterOne is a pleasant surprise withinstant support and cushioningperfect for a range of fitnessclasses Therersquos lots of science inthe Diamond Flx technology but itall boils down to a grooved solewhich gives you a better grip andbraking ability

Aimed at the indoor market theyare lighter than road-work shoeswhich is helpful when yoursquorepounding out a long sessionindoors Yoursquoll hardly feel them onthe treadmill or during Spin classesand this tester didnrsquot get lsquodead toesrsquo

wearing them on the cross-trainereither And for anyone gettingsweaty in BodyCombat or Stepclasses thesupport isnoticeable fromthe first lungeThe high-densityfoam arch lifts you andshould give that push for extra timeon the floor and cushions yourframe when landing from kicks orjumps The sock-liner is apparentlysofter than pervious versions but itdid take a few sessions to feelwholly comfortable

And we donrsquot mean to be superficialbut colour is important these comein a range of pinks and blues butthe gleaming white and orange

combo put a bounce in the stepfor early morning classes

Plus they look goodenough for dance-classes as well as

the fitness sessionsYou might need to change the lacesas theyrsquore short and fiddly ndashpopping open at inopportunemoments As usual with Nike the fitis quite narrow so make sure youtry on a few pairs before splashingout ndash RRP euro80 in Ireland

Product Review Nike lsquoFly Sister Onersquo shoes

Product Review

Continuing to build on its tradition ofbeing the most open and accessiblemarathon in Ireland the Bord GaacuteisEnergy Cork City Marathon todayunveiled the route for its inaugural halfmarathon The new half-marathonroute will allow more people than everto participate in one of Irelandrsquos premierrunning events

The 131-mile route starts on SkehardRoad in Mahon and runs with the mainmarathon course along RingmahonRoad and Castle Road as far asBlackrock Castle Just before thecastle the half marathoners split fromthe main field and continue alongCastle Road into Blackrock Village andonto the Marina The two fields mergeagain on the Marina and run the rest ofthe course together taking the sameroute as last year to the finishline on St Patrickrsquos Street

Speaking at the launch of thehalf-marathon route LordMayor of Cork Cllr MichaelOrsquoConnell said that the goalof Cork City Council was toencourage as many people aspossible to take partldquoFinishing a marathon is anincredible achievement butfor many people runningjogging or walking a half

marathon or a leg of the relay is theirpersonal goal Together with ourpartners in Bord Gaacuteis Energy wersquorelooking to make the 2011 event themost accessible yet and the addition ofthe half-marathon route opens up themarathon to a much wider audiencerdquo

Ger Cunnigham Bord Gaacuteis EnergySports Sponsorship Manager said thatthe half marathon route acted as a stepup for people who wanted more of achallenge this year ldquoThe relay sectionof the event has become hugelypopular but the feedback from somerunners was that they were looking fora step up in distance The halfmarathon allows those people to takeon more of a challenge and for someto maybe build for the full marathon in2012 Itrsquos a great opportunity for people

to test themselves before they getready to take on the full 262 milesrdquo

Tim Lucey Cork City Manager saidthat the response to the half marathonwas already ahead of expectationsldquoThere has been a lot of excitementabout the half marathon Wersquove alreadyseen a surge of interest on the websitewwwcorkcitymarathonie before wersquoveeven announced the route This is areal indication that the new half-marathon section will be a very popularadditionldquo

People wishing to enter the fullmarathon the half marathon or therelay can visitwwwcorkcitymarathonie Participantsentering before the 31st March canavail of the early bird entry fee

Concession feesare offered forthose who areunwaged and inreceipt of benefitFurtherinformation isavailable on thewebsite

By Niamh Griffin

New Cork City Marathon Route Not Half Bad


Much of the motivation for us ladies to getout and exercise is to feel better about ourbodies to tone and firm them We all knowthe importance of wearing a pair of propertrainers - however are we looking after ourbreasts adequately during exercise Itwould seem not A recent study found that73 of women who exercise regularly arenot wearing sports bras This is theequivalent to heading out for a run in a pairof Uggs While you will reap the cardiovascular benefits you will likely causedamage to your ankles or knees thusdecreasing any positive gains As with ourbreasts not wearing an appropriate braduring exercise will have negativeconsequences

Breast tissue contains no muscle and iscomposed of glandular tissue and fat allheld in position by the delicate CooperrsquosLigaments and skin Womens breastswhen unsupported during exercise willmove up and down (as much as 21centimetres) and as a recentUniversity of Portsmouthstudy has found willalso move side to sideand back and forthThis puts strain onthe CoopersLigamentscausing them tostretch and inthe long termlead toirreversiblebreast sag Athought thatmight just striketerror into the heart of anywoman Furthermoreinadequate support duringexercise can also causebreast pain and discomfortduring exercise and eveninjury due to strain on neckand upper back musclesIn many cases womenare relying on theirregular bras duringexercise Whiletests haveshown that anordinarybra willreducebreastmovement by upto 38 itjust doesnot compare to a propersports bra which will reduce it by up to78 And while larger chested women willcertainly experience more movementsmaller chested women are not immune to

breast tissue damage and discomfortduring exercise

THE PRODUCT

As a personal trainer my activity levels arehigh and I am always on the lookout forcomfortable and good looking gear sowhen I was invited to try out some of ShockAbsorbers new range of sports bras I wasvery interested Shock Absorber has beendesigning sports bras for 15 years and oneof leaders in the study of breastbiomechanics For example it is throughtheir research that is it now known thatwhile running breasts move in a continuousfigure of 8 pattern Based upon theirstudies of breast movement the Shock

Absorber range now includes brasspecifically designed for different

activities such as running racketsports and ball sports - meetingand minimising the breastmovement patterns caused by

each type ofexercise

As I ammostdefinitely

on thesmaller

side of thesize scale

in theinterest of fair

and balancedproduct review

I felt it only right to also havea client of mine - who at a C cupis somewhat more well-endowedthan I - to test one of the rangealso

THE TEST

I tested the Shock Absorber PumpSports Bra with removable padding

This lightweight bra is designedfor smaller chests and lower

intensity exercise Made withbreathable sportsperformance fabrics with softhook and eye closure at theback this is a seriouslycomfortable bra - zero digginginto the skin and itrsquos seriouslygood looking to matchRacerback and coming invariety of colours you wonrsquotbe hiding yourself in the

corner as you change ndash infact on a hot summerrsquos

day it would do nicelyas a top in itselfMy client tested the ShockAbsorber Max Sports Bradesigned for high

impact sports Despite my pleas this clienthad thus far avoided buying a sports braand was relying on a regular bra duringrunning (with resultant and obvious excessmovement) and I was keen to hear heropinion Off we set on our run With almostno lsquobouncersquo the control effect was visibleright away The client loved it - feelingmuch more comfortable and completelysupported while she exercised She isinsistent that during exercise she willnever wear a normal bra again Again thisbra looks great coming in a variety ofcolours and gives the breasts fantasticshape too It would seem the days of uglyand uncomfortable sports bras are well andtruly over

If you need any further encouragement towearing a proper sports bra go towwwshockabsorbercouk and check outtheir lsquobounceometerrsquo to see movement ofyour breasts based upon their size andyour activity level Based upon this youcan then select the sports bra mostappropriate to you

Ladies it is pretty simple if yoursquoreexercising ditch the normal bra or old andworn sports bras and invest in a properand well fitted and sports appropriate braYour breasts will thank you

Happy exercising

Gillian

Product Info Pump Bra retails at euro35(sizes A - D) and Max Sports Bra euro4050(sizes B -HH)

Shock Absorber is available atDebenhams Arnotts Elverys andChampion Sports

Source Portsmouth University research2009 Scurr et al

Shock Absorber Sports BrasWhy a Sports Bra

Product Review

Gillian Hynes is a PersonalTrainer amp Pilates InstructorwwwgillianhynescomTel 087 2028062

By Gillian Hynes

The SpaCapsule has arrived in Ire-land This ergonomically designedproduct has become popular world-wide as the health fitness andbeauty industries have embracedit The SpaCapsule is the ultimatewellbeing experience featuring dryhydro-massage oxygen aromasound and visual therapy Thisnon-invasive experience stimulatesall the senses as the hydro waterjets massage tired and sore mus-cles

Oxygen can be pumped into thecapsule to boost energy levels andaromatherapy scents are availablealso Soothing music is offered aswell as a visual screen to becomeimmersed in flowering meadowswaterfalls and fly through cloud-capped mountains The Client re-mains fully clothed and dry at alltimes due to the waterproof mem-brane separating them from thehydro water jets

One of the key features of theSpaCapsulereg is the remote controlpause button which allows the userto focus on a particular area of thebody such as the shoulders or low-er back at any time during treat-ment As soon as the pause buttonis released the water jets continuethe massage

This is an excellent opportunity forthose in the wellbeing massageand sport therapy fields to add totheir client offering As a high val-ue product the SpaCapsule canboost a businessrsquo profile expand

their customer base and stimulaterevenue

John Sharkey Exercise Physiolo-gist Neuromuscular Therapist andDirector of the National TrainingCentre (NTC) for health fitness ampbodywork therapy in Dublin en-dorses the Spa Capsule as a com-plementary treatment ldquoThis is agreat unit therersquos no doubt aboutitrdquo says John ldquoAlthough you canrsquotsubstitute for a good qualified ther-apist the SpaCapsule is an adjunctto what they can offer their clientsrdquo

John further adds that this productwould suit therapists with their ownpremises ldquoIt doesnrsquot take up muchroom is low maintenance andeven environmentally friendly aswellrdquo John is the founder and de-veloper of European Neuromuscu-lar Therapy and works closely withthe Irish Olympic Team

Many of us love the pressure of water jets in a Jacuzzi but get frustrated waiting for the space

to position ourselves just right so the jets can massage that aching musclebut we never quite

position ourselves right

Queue the Spa Capsule

The Benefits of Using Spa Capsulebull time saving for people on the gobull non invasivebull no getting wet or undressedbull de-stress revive amp rejuvenatebull detox amp increase circulation andmetobolismbull weight loss amp cellulite reductionbull relieve pain tension aching mus-clesbull promote healingbull pre amp post workout treatment

For more information about theSpaCapsulersquos profit sharing programcontact the SpaCapsule team on00 353 1 8574870 or emailinfospacapsuleirelandie

You can also visitwwwSpaCapsuleIrelandie for furtherdetails

A hydro-massage without getting wet


REVIEW

This Irish owned business hassuccessfully developed a uniquewebsite that combines the benefits ofregular sporting activity with socialinteraction and networking for thosethat want it The site is calledwwwlegginitcom and has beendesigned to support individuals asthey build and maintain their fitnessor possibly act as an aid to managinga weight loss programme for others

The site is free to use and allowssports people from many disciplinesincluding runners cyclists andwalkers to set up their own traininglog profile and then maintain recordsof their training activities theirprogress against the achievement ofa particular goal

Users can upload their preferredjogging walking cycling and activityroutes and offer thoughts opinionsand recommendations for variousroutes based on a host of parametersincluding degree of difficulty lengthof route duration of route based onfitness level of individual location(central or off the beaten track)personal feedback etc

For others the site offers a newdimension to training as it allows

members to develop social networkswith like-minded people through ourface book link Friends onlegginitcom can then share advicetraining routines routes etc

The business owner Colette Hamiltonsaid ldquoMany users have alreadyembraced the Legginit platform - notonly as an lsquoonline tracking andmonitoringrsquo site for fitness but also asa weight loss motivational toolthrough the use of the calorie burnerand BMI index features Monitoringand sharing of fitness activity isfacilitated by functions within the sitethat let users to create individual

goals and benefit from ongoingmotivational prompts from the siterdquo

Colette also stated that the businesswill launch a iPhone app that willenable subscribers to track and savetheir workouts together with distancetime calories burnt info The app willonly cost euro295 and will be live in earlyJan 2011 to help individuals stick totheir New Year resolutions Foradditional information on thecompanyrsquos products and services visitwwwlegginitcom or phone ColetteHamilton directly on 087 683 5593

Leg it now -with Legginitcom the newsocial fitness website

Mullaghmore Triathlon

FITNESS

Using Gadgets to Keep Fit

Adidas miCoach PacerWersquod all love the attention of apersonal trainer every time we hit thegym but if finances are tight then thislittle gadget could be the answerWeighing in at a tiny 105g with a 15g

bracelet yoursquod hardly notice iton your wrist The idea is tochoose a suitable programmeand download it for use during

a session you listen as youworkout or read it afterwardsto charge up for the nextday Used by the WorldCup-winning Spanish teamas well as rugby player

Johnny Wilkinsonchampion cyclist VictoriaPendleton and heptathleteJessia Ennis the miCoach

will check your heart rate the distanceyou run or bike or swim your pacecalories burned and how long youworked out for Nowhere to hide

And no excuse for not finding theperfect programme with 3000 readyand waiting online Detailedinstructions for walking runningbiking as well as sport specificworkouts for soccer Americanfootball tennis and basketball giveyou a choice of daily weeklysessions As of August you can getthe miCoach on any smartphone soyou can even measure how healthyyour commute to work might be

wwwmicoachcom Retails at euro170

Do you remember doing PE in school Running laps at a steady pace around amuddy field ill-fitting gear and probably lots of rainy days The most technical piece ofequipment was usually the teacherrsquos whistle How things have changed Now we wanteverything to be shiny and interactive And while not all technology is great ndash thedumbbell phone anyone there are some great gadgets on the market which canreally help maintain your fitness

Withings WiFi Body ScaleBoxers might prefer to use old-fashioned beam-balance scales but toreally find out whatrsquos going on in yourbody then this Tweeting scale could bethe answer The WiFi scale measuresweight body fat and gives you anaccurate BMI In a slightly scary clickyour body fat pops up as a weight notas a percentage of your overall weightHold the cream please

The scale is the first off the productionline from French company Withingsset up by three guys with abackground in technology andtelecommunications So itrsquos notsurprising then that this scale has thatlittle extra ndash it can send the data

straight to your computer or iPhoneThis writer isnrsquot too sure aboutTweeting her weight every morning butif you train in a group it could bemotivating and fun to share Thescales can store information for up toeight people

To hook it up use a USB then assigna wireless hotspot and each time the

scale is used the data floats over Youneed to log which data belongs towhich user but each new set of figuresdrifts in separately so you wonrsquot getany shocks

wwwwithingscom Retails at euro129

FITNESS

By Niamh Griffin


Fitbit

Remember when you had to waituntil someone went on holidays tothe States for a Gap T-shirt Wellherersquos a new gadget to stock upon this Christmas The Fitbitkeeps you on the straight andnarrow outside the gym so youcan get more from your workoutsThis tiny gadget measures sleepquality and general daily activityoutside the gym Based on thesame technology as the NintendoWii series this straps onto yourwrist to record data based onmotion It helps you track howhealthy your overall approach to

exercise and movement is Afterall therersquos not much use being agym-bunny for three hours a weekand a couch potato the other 165

So for example while you thinkyoursquore sleeping the Fitbit trackshow long you were lying therethinking versus deep sleep howoften you woke up and tells youexactly how long you slept Andwith sleep deprivation a big issuefor health it could be useful to

know how this is impacting onyour training Itrsquos not water-resistant or that effective whilepedaling away in your spinningclass but it will give you an ideaof where you can fit in an extra setof stairs or floor-mopping to keepthose muscles working

At the time of writing the Fitbit isonly available in the States butplans to ship to Europe are indevelopmentwwwfitbitcom for $99

Speedo AquabeatGoing for a swim sounds so muchmore romantic than the noisy realityof laps in a chlorinated pool with 20other people One way to beat theboredom is to tune in with theSpeedo Aquabeat and drown outscreaming children in the shallowend This waterproof-to-three-metresMP3 player comes in fluro greenpink or plainblack And asa bonus itfloats so youwonrsquot lose it ifit drops whileyoursquore gettinginto the pool

At just 35 grams you wonrsquot noticeany drag while you swim and thetextured buttons make it easy tochange the song or volume withoutgetting out of the pool The batterycharges up for nine hours with1GB2GB of storage so unlessyoursquore swimming the Channel itshould get you through the session

wwwspeedoaquabeatcomRetails from euro70

Finis Lap TrackSerious swimmers might want tomount this colourful gadget on theside of the pool Itrsquos waterproof witha large face and easy to read digitsso you can count off your progressas you turn But as the whole unit ishardly larger than a CD otherswimmers are unlikely complain asthey splash past

It counts laps how long each takesor the time between laps and evengives you the calories burned ineach lap You can set alarms to gooff and let you know the time iselapsing or use it over the wholesession (only up to a max of 50 laps)to check how well yoursquore doingPress the face in as you swim to setthe lap counter - one lap is a fullcircuit of the pool

wwwfinisinccom buy for $79

FITNESS

Fit Apps foryour AppleiPhoneWith up-beat sloganslike ldquoBreak thatSweatrdquo this freeNikeWomen Training appwill keep you motivated on a coldautumn evening There are three shortworkouts to choose from core strengthor cardio which you access by linkingwith the Nike Women site Each workouttargets different areas of the body Aseach one is only two-three minutes youcan easily tack them onto your regulargym routine or at the end of a classThe best bits The cute videos whichtake you through step-by-step and theReset button for when you miss the linkbetween moves You can vary theintensity but (so far) once you pick onetype of workout yoursquore stuck with that

Another freebie is the Six-Pack Appfrom Pocket Cocktails Inc This comescomplete with diagrams of your musclesso you know what to target and while itwonrsquot give you instant abs doing theexercises carefully can add a newdimension to your gym workout Eachmove comes with images of how itshould look plus how it shouldnrsquot Clearinstructions tell you what moves toavoid and how to hold each positioncorrectly There are 100 exercises tochoose from so you can find a set tomatch your needs Just remember tomove carefully and avoid this one if youhave back problems


Physiological effects

It takes some time for the body tochange from its basic resting stateto a point at which it is fully preparedfor intense physical activity If vigor-ous exercise is started immediatelyfrom a resting state there is a muchgreater risk of injury since the bodywill not be sufficiently warmed upand prepared for exercise This iswhy stretching before and after atraining session can help you to pre-pare for exercise enable you to fo-cus before the activity and canprevent injury

For a warm up to be effective theintensity of your preparation will dif-fer greatly depending on your fitnesslevel and the activity you will be tak-ing part in For instance the prepara-tion required before a triathlon and afootball match would differ greatlydue to the different ranges of mo-tions performed throughout each ac-tivity However keeping to a regularseries of warm-up exercises andstretching routines can help improveyour performance and reduce therisk of injury in the long term en-abling you to get the most out of yourworkouts

Warming up

A warm up will result in a number ofphysiological factors that may be ofbenefit to stretching Elevated tem-perature improves an individualrsquosability to perform physical work andin doing so enables the body to per-form to a higher peak Before youbegin stretching it is important toraise your body temperature as thereis a possibility of pulling or straining amuscle if you stretch cold musclesbefore warming up Warming up im-proves the circulation around thebody allowing your muscles ade-quate preparation for strenuous ac-tivity For instance doing some lightrunning for 5 minutes before perform-ing gentle static stretching exercisesis an excellent way of limbering upbefore a run Always remember totake your time when doing stretchingexercises and ensure you maintain astable posture throughout

By Conor Jordan

Introducing Flexibility to Your Routine

Flexibility training is an essential part of awell structured exercise regime Usingflexibility exercises in conjunction withfitness regimes such as strength trainingand aerobic conditioning can help to pre-vent injury increase suppleness improveyour ability to recover from strenuousactivity and enable you to prepare forphysical exertion

Flexibility is often overlooked when itcomes to aerobic training Many runnersfor instance tend to neglect the positive

impact regular stretching before andafter a training session or race can haveon their performance Stretchingexercises can be an effective method ofwarming up before training andcompetition In order to get the most outof stretching exercises it is essential thatyou are properly warmed up beforehandto avoid the chance of pulling a muscleor straining yourself unnecessarily Inaddition regular stretching can alsoeliminate tightness throughout the body

FITNESS


FITNESS

Static Stretching

Static stretching involves taking a limbto the point at which tightness is feltand holding this position As the posi-tion is held the inert structures gradu-ally elongate while the muscletendons gradually allow the muscle torelax This is a particularly safe meth-od of stretching but because the posi-tion is held for up to 30 seconds thestarting position chosen for the exer-cise must be comfortable and wellsupported Lying and sitting on a matare good starting positions but kneel-ing and standing require good balanceand stability Static stretching shouldgenerally be applied for 4-5 repeti-tions with each stretch being releasedand the limb rested for 10-20 secondsbefore the next repetition is used Witheach repetition the range of motionshould gradually improve This is avery common type of stretching exer-cise which can be used after a shortwarm-up

Pulsing

Static stretching is sometimes usedwith small presses at the end of therange of movement This is calledpulsing and involves a little more thantensing the tissue then releasing itand repeating this action rhythmicallyThe repetition causes the muscle re-

flexes to become accustomed to thestretch and they desensitise or habitu-ate to the movement This processoccurs when the body simply becomesused to a repeated stimulus and nolonger reacts to it Although this occursin both ballistic stretching and pulsingthe smaller movements used in puls-ing greatly reduces the momentumbuilt up and so the potential for injuryis much lower

Dynamic StretchingDynamic stretching is stretching withmovement A dynamic stretch is a con-trolled movement through the fullrange of motion at either single ormultiple joints Essentially it involvesplacing the stretch within the context ofa functional action whether for a spe-cific sport or for strength training suchas weight-lifting The advantage is thatit involves stretching muscle contrac-tion muscle control and movementcontrol (skill and timing)

Active StretchingActive stretching is a slower-speedversion of classic dynamic stretchingIt involves an active contraction - iso-metric or concentric - of one muscle toits full inner range requiring the antag-onist to stretch fully to its outer rangeActive stretching tends to be used aspart of a muscle imbalance correctionprogramme and so is clinically based

while dynamic stretching is generallyused for fitness and sport and so isperformance based

Ballistic StretchingBallistic stretching is similar to dynam-ic stretching but is performed at veryhigh speeds and generally to repeti-tion Ballistics can be performed inpreparation for many sports that actu-ally involve full-range actions and ahigh degree of flexibility Initially onlymid-range movements are used andthen gradually the range of motion isincreased over many training ses-sions However full static active anddynamic flexibility coupled withstrength and power training should begained before any ballistic actions areused by athletes new to flexibility exer-cises

Keeping to a regular routine of stretch-ing before and after workouts cangreatly enhance your suppleness andprovide a greater level of fitness Al-ways allow yourself plenty of timewhile stretching in order to derive themost benefits out of your regime and ifyou are unsure of any stretching exer-cises ask someone who knows thecorrect technique

Conor Jordan is a freelance journalistspecialising primarily in the areas of healthfitness amp athletics He has written much on thisparticular subject having experience in the fieldof the health amp fitness industry He is availableto provide freelance contributions amp can becontacted at conorjordanirelandcom


Obesity has reached epidemic proportions globally with approximately 16 billionpersons (aged 15 years old and above) being overweight

Physical inactivity (a lack of physical activity) is an independent risk factor forchronic diseases and overall is estimated to cause 19 million deaths globally

Chronic diseases such as heart disease stroke cancer chronic respiratorydiseases and diabetes are by far the leading cause of mortality in the worldrepresenting 60 of all deaths

Unhealthy diets and physical inactivity are two of the main risk factors for raisedblood pressure raised blood glucose abnormal blood lipids overweightobesityand for the major chronic diseases such as cardiovascular diseases cancer anddiabetes

World Health Organisation

lsquoIf you donrsquot know where yoursquore going how canyou get therersquo

A lot of people make the mistake thinking lsquotrainingrsquorefers to when they workout in the gym Whetheryoursquore cleaning the house doing the gardeningtaking part in a fitness class or sport or goingwalking itrsquos all burning calories

Whatrsquos the best diet or fitness programme hellipWell simply the one YOU do on a consistent basisEven the best nutrition or fitness plans will have noresults if yoursquore not being consistent 80 of thetime at least To change behaviours you need tochange your lifestyle for example your fitnessactivity levels nutrition fluid intake sleep andgenerally ensuring you have a balanced lifestyleWhat can you do to help helliphellip

Oslash Revaluate your life and be open to makingpositive changes

Oslash Set specific goalshellip be as detailed aspossible and set a time frame

Oslash Keep an exercise amp nutritional diary makechanges where necessary

Oslash Find a training buddy or join a sport fitness class

Oslash Vary your exercise routine amp nutrition andfluid intake

Oslash Ensure yoursquore getting 6shy8 hours of sleepper day this is vital

It takes a deficit of 3500 calories to lose one poundof body fat A massive mistake people makeespecially those who do a lot of aerobic training(Walking Swimming Cycling Running etc) is therelationship between fat loss and muscle lossRegarding nutrition the relationship between ouremotions and what we eat and when we eat itUnderstanding this is massive to your success

Muscle density is 106 gml and fat density is(about) 09 gml So one litre of muscle would weigh106 kg and one litre of fat would weight 09 kg Inother words muscle is about 18 denser than fatThis should not be confused with the energydensity of muscle and fat This is where somepeople think that muscle weighs 3 times more thanfat which is a myth

There is evidence to state that too much aerobicactivity in isolation can reduce the muscle tissue ofthe body as muscle proteins are broken down andused as energy in aerobic exercise Itrsquos vital to havea balanced programme with cardiovascularresistance core and flexibility exercises If yoursquorereally serious about changing your life I wouldadvise you seek a fitness test and evaluation fromyour local fitness instructor or personal trainerwhere all this can be done for you

You need a planhelliphelliphelliplsquoYou prepare to plan or you plan to failrsquo By Pierce Kennedy

FITNESS


The World Health Organisation recommends 40 ndash60 minutes of physical activity 5 ndash 6 times a weekNo No Nohellip This doesnrsquot mean you have to go tothe gym 5 ndash 6 times a week Physical activity as Ireferred to before could be gardening cleaning thehouse dancing swimming fitness class or goingto gym or walking A general rule of thumb forwalking is 10000 steps are 5 miles This should bea daily target but obviously this depends on thepersonrsquos age fitness level and goals etc If yoursquoregoing to the gym or using a personal trainer askthem for a suitable programme

Exercise is all about numbershellip Time Reps SetsRest Period etc and most importantly what yourheart rate zone is and what energy system yoursquoreusing this is vital You have 3 energy systems forexamplehellip(See table below)

Regarding your nutrition we all remember the foodpyramid and the saying lsquo eating little but often lsquoWeight loss for most people is not rocket science ifyou burn off more then you take in the differenceis weight loss Supplements like CLA and L -Carnitine are commonly used for weight loss Ifyoursquore looking to gain weight itrsquos the opposite wayaround and Whey Protein is an option with 12grams of protein per 1 kg of body weight

Our emotions have a massive bearing over whatwe eat and when we eat it Willpower doesnrsquot lastand is very commonly used by the lsquoyo yo personrsquoThatrsquos why the drop off rate is high with peoplewho give up after a short period Emotions changeour state of mind and keeping a diary can help pinpoint what your trigger is for when you slip up Thesupplement chromium is a trace mineral thatassists with burning carbohydrates and fat It helps

provide blood sugar to cells and may increasesensitivity to insulin potentially helping to curbcravings Chromium is naturally found in foods likeyeast mushrooms prunes and broccoli It issometimes added to drinking waterOther general supplements which may be used isa multi vitamin and omega 3 however everyoneshould have their own fitness and nutrition plandone to suit their needs I hope you found thisarticle useful if you have any questions pleasedonrsquot hesitate to contact me on the contact detailsbelow

lsquoA goal without action is just a wishrsquo

Pierce Kennedy hellipHolistic Coach covering Personal Training NutritionPsychotherapy Motivation and a WriterWeb Site wwwmbhfitnesscom Mobile 087 6536613Facebook wwwfacebookcommbhfitnessTwitter wwwtwittercompiercekennedy

FITNESS

Energy System Output level Duration ExamplePhosphagen High 0 ndash 20 Secs Fast Sprint or Heavy

Set Of WeightsGlycolytic Medium 21 ndash 160 Secs 400m Run or 50 Reps

Of WeightsOxidative Low 161 Secs + 5km Run

It takes a deficit of 3500 caloriesto lose one pound of body fat


The ugly truths behindwheat flour

Highly processed white flour ismissing the two most nutritious andfibre-rich parts of the seed theoutside bran layer and the germ Adiet rich in refined foods leaves manypeople malnourished constipatedand vulnerable to chronic illness

The more refined foods aperson eats the moreinsulin must beproduced to manageit Insulin promotesthe storage of fatmaking way for rapidweight gain andelevated fat levelswhich can lead toheart disease Overtime the pancreasgets so overworked thatinsulin production grindsto a halt andhypoglycaemia (low bloodsugar) or diabetes sets in Eitherway the body is getting little or nofuel from the food you eat (wheatflour especially white bread) andtries to convert muscle and fat intoenergy The constant refined

sugarrefined flour intake places acontinual stress on the body

Wheat also contains a protein calledgluten that promotes inflammation inthe body and also causes the gut tobecome leaky The more wheat aperson eats the more leaky their gutgets Some people have coeliacdisease which means that they alsohave a destructive immune response

to the gluten which basicallyeats at their intestines

and causes hugeproblems

White bread isdead breadWhy is thecolour ofwhite breadso whitewhen the flourtaken from

wheat is notItrsquos because the

flour used to makewhite bread is

chemically bleached Soyou are getting absolutely novitamins You might as well be eatingcardboard Have I convinced youenough to change your wheathabits

So how do I start awheat-free living dietplan

At first looking for wheat alternativesis challenging but the reward forwheat-free living is better health andwellbeing Following a wheat-freediet involves cutting out all productsmade from wheat and wheat flourssuch as breads crackers biscuitsand pasta to name a few Youd besurprised where wheat can crop up -sauces cocktail sausages and soupto name a few Heres my bestadvice shop around and be willing totry some new grains even if youcant pronounce them

To start afresh in the New Yearhave a search through yourcupboard and anything that haswheat on the label goes in the binSo that can mean bread crackerspasta often even stock cubes Itshard at first but the long-termrewards are worth it There are avariety of wheat-free productsavailable from health food stores andmost big supermarkets so it`s not asdifficult as you may first think A lot ofthe time you really have to try a littlebit of everything to realize your likesand dislikes

Not just a resolutiona lifetime change

By Aoife Luykxwwwwheatfreelivingblogspotcom

The New Year is often a time when we reflect the good and the bad and we usuallymake some serious promises to ourselves that we will change our ways Howeverrather than putting so much pressure on ourselves and deciding a diet is the planafter all the Christmas festivitieswed be far better off making a few small changesto our diets ones that will last us a lifetime Look at our diets so full of wheatnearly every carb we touch is laden with wheat Look closely at each meal - cerealfor breakfast sandwich for lunch pasta for dinner Result wheat-overload system-overload unrefined carb and sugar overload What about all the other deliciousgrains out there that are great substitutes for wheat are better for you add varietyto your diet and additional nutrients

NUTRITION

The benefits ofliving wheat free outweighthe cons The first thing is

that you automatically notice that yoursquore not as sluggishas before No more pains in

your stomach no morebloating and its associated

issues Some peopleeven report fewer

headaches


Alternative grains to try are oatsspelt buckwheat quinoa andamaranth These grains makedelicious meals ndash porridge stewsand fillers for vegetables

The benefits of living wheat freeoutweigh the cons The first thing isthat you automatically notice thatyoursquore not as sluggish as beforeNo more pains in your stomach nomore bloating and its associatedissues Some people even reportfewer headaches So these healthbenefits arenrsquot a bad thing at all

So day 1 empty out thecupboards create a wheat-free dietplan ndash plan out breakfast lunch anddinner It may seem confusing buthave a look on websites and blogsto see whatrsquos out thereHave a look atwwwwheatfreelivingblogspotcomfor some ideas I advocate wheat-free living and review a variety offoods and even restaurants soyoursquoll get good and bad reviewsand itrsquoll give you an idea with to buyand where to find them Head to thesupermarket and health store butgive yourself an extra bit of time

At first yoursquoll need to read somelabels to familiarize yourself withnew foods and grains But withtime it will become second natureYes it can be daunting but it will beworth it Your new long-foundhealthy lifestyle and the new youwill thank you Think about thenutritious value of traditional breadand wheat and yoursquoll soon realisethat you can get far more out ofyour food

To give you some help here aresome ideas For breakfast thereare a range of options once youlook into it more Instead ofcardboard cereal you can actuallyeat something nutritious with itsadded benefits Oats are a fantasticstart to the day filling you up forlonger sustaining your energyPorridge is a warm and nourishingbreakfast and can be eaten withalmost any topping - honey freshfruit dried fruit or simply on its ownwith soya milk or milk if you eatdairy Oats also come in granolastoasted and raw and are deliciousOther options are buckwheat and

spelt cereals which again are analternative to wheat and are just asfilling Have a look atwwwwheatfreelivingblogspotcomand click on the ldquobreakfastrdquo label fordetails

Lunchtime is always a challengeSandwiches have been the staplelunch diet of the 21st century so itcan be hard to find anything elseunless you make it yourself Thereare a vast array of choices fromrice cakes to oat cakes corn cakesand gluten free breads Therersquosoften an aisle in the supermarketdedicated to wheat-free and gluten-free foods Other alternatives aresoup but be careful what you buycause some are loaded with gluten(a derivative of wheat) so myadvice is to avoid soup unless youmake your own and you knowwhat`s in it Soup is easy to makeand you can buy gluten freestockbouillon

Dinner is probably the easiest mealto eat As you are avoiding wheatyou can still eat rice potatoes andany type of wheat-free pasta - cornmillet rice or buckwheat pastasThere is a good variety availableand some are tastier and havemore flavour than traditional pastaSo it`s a matter of testing andseeing what you like I find thecountry markets great for pesto andhummus which are always adelicious snack on bread orcrackers The pesto can be mixedin with pasta for a quick easy andnutritious dinner

So no fad diets or crazy promisesfor you this New Year Ditch theresolutions that only last a fewweeks at most Give your body achance and salute wheat-freeliving Is it time for you to beat thewheat

NUTRITION

So with all our resolutions about dietfitness and lifestlye ndash where have wegot to If we only take adults as anexample we now know that

one in four adults are obese(25) and

almost four out of ten (39) areoverweight (Slan 2009)

This is a 40 increase over thelast decade (OECD 2010)

Our weight is heavily influenced bythe amount of calories we take inand burn off Research shows thatalmost six out of ten (59) adults(Slan 2009) do not meet therecommendations of 30 minutes 5days a week or 150 minutes a weekof moderate exercise (wwwGetirelandactiveie) In addition ourdiets are not the most nutritious withinadequate intakes of iron calciumfolate and vitamins D A and B2(IUNA 2001) but we manage toconsume too many calories asalmost nine out of ten of us (86)consume more than 3 portions offoods from the top shelf of the foodpyramid (Slan 2009)

So what does this all mean In anutshell we have lost the balancewithin our diets and also the balancebetween energy in (food and drinks)and energy out (physical activity)Why does this matter As a nation

we are getting heavier and this isdoing us no favours Obesity is avery serious problem At least 2500deaths can be attributed to it eachyear Being overweight or obeseincreases the likelihood of certainserious diseases to name but a fewcancer diabetes heart disease andstroke

How do we get this balance backAlthough here exercise diet andweight are dealt with one by onethey in fact all work together in aneffort to achieve a healthy lifestyle

Exercise TV programmes aboutpeople trying to improve their weightdiet lifestyle etc are extremelypopular We all find ourselvesnodding along with the adviceknowing that we should all be moreactive Do you find yourself spendingmore time talking yourself intoexercise rather than at it Merelybecoming more active is the key it isnot about sarcrifice and painPhysical activity has an importantrole to play in obtaining andmaintaining a healthy weight Simplethings can work and all steps count

Ideas to help get you started

Get off the bus a stop early orwalk to a stop further away from yourdestination

Take the stairs instead of the liftndash even if it is only for one floor at thestart

Walk to your colleague instead ofe mailing or phoning

Standing when taking phonecalls will burn more calories

Park at the opposite end of thecar park to the entrance

At home take items up the stairseach time instead of leaving them atthe bottom for the next time youneed to go up

Being active in any form meanspositive health benefits and helpsreduce your disease risk

Diet There is no need for feelings ofconflict when it comes to eating Weoften associate healthy eating withsarcrifice and eating treats with guiltA balanced approach to eating ndash inwhat we eat how much we eat howoften we eat it and how it is cookedhelps ensure that we can enjoy allfoods Healthier eating does notmean dramatic changes Small onescan make a huge difference Thefood pyramid is the key to help usobtain the balance in our diet not

New Years is the traditional time to reflect on the changes we want to make andresolve to follow through on More often than not they are the same resolutionsaround diet fitness and lifestyle How far do we get before we break them As MarkTwain once said ldquoNew Yearrsquos Day Now is the accepted time to make your regularannual good resolutions Next week you can begin paving hell with them as usualrdquoOne hundred years on and we are no different

NUTRITION amp FITNESS

Time to get the balance rightAuthor Dr Muireann CullenOrganisation Nutrition and Health Foundation


only from a calories perspective butalso our overall nutrition However weusually want quick and fast resultswhen it comes to weight loss and thiscan lead us to choosing fad typediets Ask yourself the followingquestions if considering such a dietdoes it

Promise quick weight loss

Require you to buy something inorder to participate

Make claims that certainfoodsfood groups are bad

Warnings for people with chronicdisease

Use words like lsquoamazingrsquolsquoinstantrsquo lsquomiraculousrsquo

Require you to take pills

If it does then this is a fad diet Whilstit might work in the short term weneed to go back to normal eatingpatterns in the long term to ensurethat we are getting proper nutritionOften these diets can be very difficultto stick to With such diets we aremore likely to gain more weightafterwards This is due to the fact thatwhen we are starving the body ofwhat it needs it will respond byslowing down the rate at which weburn our calories etc This means thatwhen back on a normal diet we can

gain more weight than we started outwith Why not decide to examine yourdiet against the food pyramid to seewhere you are at

Finding the right balance between dietand exercise can be tricky Once youfind what works for you stick with itand youll see results sooner or later


The Nutrition and Health Foundation has a multi-stakeholder approach toaddressing the health challenges of our nation by bringing together industrygovernment state agencies internationally recognised scientists healthprofessionals and other relevant stakeholders Its mission is to communicateevidence based information on nutrition health and physical activity toencourage an improved and healthier society in Ireland


Contents

Life and Fitness Magazine

Walking - A step in the rightdirectionSecret to Sexy ArmsThe Truth about Weight LossThe Runners High and how toprevent injuryShock Absorber Sports BraReviewed

New Social Fitness WebsiteUsing Gadgets to Keep FitIntroducing Flexibility to YourRoutinePlan your fitnessWheat Free LivingDiet and Nutrition - Getting theBalance Right

p 6

p 8p 10p 12

p 15

p 17p 18p 20

p 22p 24p 26

Martin Breen Jim Adams Ann Brosnan Denny Hayes Sarah OConnor Frank McCarthy Mary Cronin FionnualaMcNamee Delia Adams and Doreen Ogelsby of Kerlin Trekkers in Snowdonia National Park Wales








FitnessLife AND







Cover Model
















Heart





HEALTH









Liver

Lungs830

653

517

429

100 100953

726

682




Web wwwpharmanordie








Mary tells






ldquoWALKINGrdquo

Yes Walking












FITNESS

By Conor Hughes























Walking


FITNESS














FITNESS









STEP 2









FITNESS




There I said it















By Conor Hughes

WEIGHT LOSS











Every single day



WEIGHT LOSS



Shin Splints








HEALTH



Stress Fracture



Plantar Fasciitis






Runners Knee



Achilles Tendonitis











HEALTH













Product Review










By Niamh Griffin






THE PRODUCT






on thesmaller





THE TEST









Happy exercising

Gillian





Product Review


By Gillian Hynes

















REVIEW











FITNESS
















FITNESS

By Niamh Griffin


Fitbit












FITNESS







Warming up


By Conor Jordan





FITNESS


FITNESS

Static Stretching


Pulsing




























FITNESS









FITNESS























NUTRITION





headaches











NUTRITION











































FitnessLife AND







Cover Model
















Heart





HEALTH









Liver

Lungs830

653

517

429

100 100953

726

682




Web wwwpharmanordie








Mary tells






ldquoWALKINGrdquo

Yes Walking












FITNESS

By Conor Hughes























Walking


FITNESS














FITNESS









STEP 2









FITNESS




There I said it















By Conor Hughes

WEIGHT LOSS











Every single day



WEIGHT LOSS



Shin Splints








HEALTH



Stress Fracture



Plantar Fasciitis






Runners Knee



Achilles Tendonitis











HEALTH













Product Review










By Niamh Griffin






THE PRODUCT






on thesmaller





THE TEST









Happy exercising

Gillian





Product Review


By Gillian Hynes

















REVIEW











FITNESS
















FITNESS

By Niamh Griffin


Fitbit












FITNESS







Warming up


By Conor Jordan





FITNESS


FITNESS

Static Stretching


Pulsing




























FITNESS









FITNESS























NUTRITION





headaches











NUTRITION


















































Heart





HEALTH









Liver

Lungs830

653

517

429

100 100953

726

682




Web wwwpharmanordie








Mary tells






ldquoWALKINGrdquo

Yes Walking












FITNESS

By Conor Hughes























Walking


FITNESS














FITNESS









STEP 2









FITNESS




There I said it















By Conor Hughes

WEIGHT LOSS











Every single day



WEIGHT LOSS



Shin Splints








HEALTH



Stress Fracture



Plantar Fasciitis






Runners Knee



Achilles Tendonitis











HEALTH













Product Review










By Niamh Griffin






THE PRODUCT






on thesmaller





THE TEST









Happy exercising

Gillian





Product Review


By Gillian Hynes

















REVIEW











FITNESS
















FITNESS

By Niamh Griffin


Fitbit












FITNESS







Warming up


By Conor Jordan





FITNESS


FITNESS

Static Stretching


Pulsing




























FITNESS









FITNESS























NUTRITION





headaches











NUTRITION











































Liver

Lungs830

653

517

429

100 100953

726

682




Web wwwpharmanordie








Mary tells






ldquoWALKINGrdquo

Yes Walking












FITNESS

By Conor Hughes























Walking


FITNESS














FITNESS









STEP 2









FITNESS




There I said it















By Conor Hughes

WEIGHT LOSS











Every single day



WEIGHT LOSS



Shin Splints








HEALTH



Stress Fracture



Plantar Fasciitis






Runners Knee



Achilles Tendonitis











HEALTH













Product Review










By Niamh Griffin






THE PRODUCT






on thesmaller





THE TEST









Happy exercising

Gillian





Product Review


By Gillian Hynes

















REVIEW











FITNESS
















FITNESS

By Niamh Griffin


Fitbit












FITNESS







Warming up


By Conor Jordan





FITNESS


FITNESS

Static Stretching


Pulsing




























FITNESS









FITNESS























NUTRITION





headaches











NUTRITION









































ldquoWALKINGrdquo

Yes Walking












FITNESS

By Conor Hughes























Walking


FITNESS














FITNESS









STEP 2









FITNESS




There I said it















By Conor Hughes

WEIGHT LOSS











Every single day



WEIGHT LOSS



Shin Splints








HEALTH



Stress Fracture



Plantar Fasciitis






Runners Knee



Achilles Tendonitis











HEALTH













Product Review










By Niamh Griffin






THE PRODUCT






on thesmaller





THE TEST









Happy exercising

Gillian





Product Review


By Gillian Hynes

















REVIEW











FITNESS
















FITNESS

By Niamh Griffin


Fitbit












FITNESS







Warming up


By Conor Jordan





FITNESS


FITNESS

Static Stretching


Pulsing




























FITNESS









FITNESS























NUTRITION





headaches











NUTRITION

























































Walking


FITNESS














FITNESS









STEP 2









FITNESS




There I said it















By Conor Hughes

WEIGHT LOSS











Every single day



WEIGHT LOSS



Shin Splints








HEALTH



Stress Fracture



Plantar Fasciitis






Runners Knee



Achilles Tendonitis











HEALTH













Product Review










By Niamh Griffin






THE PRODUCT






on thesmaller





THE TEST









Happy exercising

Gillian





Product Review


By Gillian Hynes

















REVIEW











FITNESS
















FITNESS

By Niamh Griffin


Fitbit












FITNESS







Warming up


By Conor Jordan





FITNESS


FITNESS

Static Stretching


Pulsing




























FITNESS









FITNESS























NUTRITION





headaches











NUTRITION
















































FITNESS









STEP 2









FITNESS




There I said it















By Conor Hughes

WEIGHT LOSS











Every single day



WEIGHT LOSS



Shin Splints








HEALTH



Stress Fracture



Plantar Fasciitis






Runners Knee



Achilles Tendonitis











HEALTH













Product Review










By Niamh Griffin






THE PRODUCT






on thesmaller





THE TEST









Happy exercising

Gillian





Product Review


By Gillian Hynes

















REVIEW











FITNESS
















FITNESS

By Niamh Griffin


Fitbit












FITNESS







Warming up


By Conor Jordan





FITNESS


FITNESS

Static Stretching


Pulsing




























FITNESS









FITNESS























NUTRITION





headaches











NUTRITION










































STEP 2









FITNESS




There I said it















By Conor Hughes

WEIGHT LOSS











Every single day



WEIGHT LOSS



Shin Splints








HEALTH



Stress Fracture



Plantar Fasciitis






Runners Knee



Achilles Tendonitis











HEALTH













Product Review










By Niamh Griffin






THE PRODUCT






on thesmaller





THE TEST









Happy exercising

Gillian





Product Review


By Gillian Hynes

















REVIEW











FITNESS
















FITNESS

By Niamh Griffin


Fitbit












FITNESS







Warming up


By Conor Jordan





FITNESS


FITNESS

Static Stretching


Pulsing




























FITNESS









FITNESS























NUTRITION





headaches











NUTRITION





































There I said it















By Conor Hughes

WEIGHT LOSS











Every single day



WEIGHT LOSS



Shin Splints








HEALTH



Stress Fracture



Plantar Fasciitis






Runners Knee



Achilles Tendonitis











HEALTH













Product Review










By Niamh Griffin






THE PRODUCT






on thesmaller





THE TEST









Happy exercising

Gillian





Product Review


By Gillian Hynes

















REVIEW











FITNESS
















FITNESS

By Niamh Griffin


Fitbit












FITNESS







Warming up


By Conor Jordan





FITNESS


FITNESS

Static Stretching


Pulsing




























FITNESS









FITNESS























NUTRITION





headaches











NUTRITION













































Every single day



WEIGHT LOSS



Shin Splints








HEALTH



Stress Fracture



Plantar Fasciitis






Runners Knee



Achilles Tendonitis











HEALTH













Product Review










By Niamh Griffin






THE PRODUCT






on thesmaller





THE TEST









Happy exercising

Gillian





Product Review


By Gillian Hynes

















REVIEW











FITNESS
















FITNESS

By Niamh Griffin


Fitbit












FITNESS







Warming up


By Conor Jordan





FITNESS


FITNESS

Static Stretching


Pulsing




























FITNESS









FITNESS























NUTRITION





headaches











NUTRITION





































Shin Splints








HEALTH



Stress Fracture



Plantar Fasciitis






Runners Knee



Achilles Tendonitis











HEALTH













Product Review










By Niamh Griffin






THE PRODUCT






on thesmaller





THE TEST









Happy exercising

Gillian





Product Review


By Gillian Hynes

















REVIEW











FITNESS
















FITNESS

By Niamh Griffin


Fitbit












FITNESS







Warming up


By Conor Jordan





FITNESS


FITNESS

Static Stretching


Pulsing




























FITNESS









FITNESS























NUTRITION





headaches











NUTRITION




































Stress Fracture



Plantar Fasciitis






Runners Knee



Achilles Tendonitis











HEALTH













Product Review










By Niamh Griffin






THE PRODUCT






on thesmaller





THE TEST









Happy exercising

Gillian





Product Review


By Gillian Hynes

















REVIEW











FITNESS
















FITNESS

By Niamh Griffin


Fitbit












FITNESS







Warming up


By Conor Jordan





FITNESS


FITNESS

Static Stretching


Pulsing




























FITNESS









FITNESS























NUTRITION





headaches











NUTRITION












































Product Review










By Niamh Griffin






THE PRODUCT






on thesmaller





THE TEST









Happy exercising

Gillian





Product Review


By Gillian Hynes

















REVIEW











FITNESS
















FITNESS

By Niamh Griffin


Fitbit












FITNESS







Warming up


By Conor Jordan





FITNESS


FITNESS

Static Stretching


Pulsing




























FITNESS









FITNESS























NUTRITION





headaches











NUTRITION







































THE PRODUCT






on thesmaller





THE TEST









Happy exercising

Gillian





Product Review


By Gillian Hynes

















REVIEW











FITNESS
















FITNESS

By Niamh Griffin


Fitbit












FITNESS







Warming up


By Conor Jordan





FITNESS


FITNESS

Static Stretching


Pulsing




























FITNESS









FITNESS























NUTRITION





headaches











NUTRITION




















































REVIEW











FITNESS
















FITNESS

By Niamh Griffin


Fitbit












FITNESS







Warming up


By Conor Jordan





FITNESS


FITNESS

Static Stretching


Pulsing




























FITNESS









FITNESS























NUTRITION





headaches











NUTRITION














































FITNESS
















FITNESS

By Niamh Griffin


Fitbit












FITNESS







Warming up


By Conor Jordan





FITNESS


FITNESS

Static Stretching


Pulsing




























FITNESS









FITNESS























NUTRITION





headaches











NUTRITION



















































FITNESS

By Niamh Griffin


Fitbit












FITNESS







Warming up


By Conor Jordan





FITNESS


FITNESS

Static Stretching


Pulsing




























FITNESS









FITNESS























NUTRITION





headaches











NUTRITION




































Fitbit












FITNESS







Warming up


By Conor Jordan





FITNESS


FITNESS

Static Stretching


Pulsing




























FITNESS









FITNESS























NUTRITION





headaches











NUTRITION







































Warming up


By Conor Jordan





FITNESS


FITNESS

Static Stretching


Pulsing




























FITNESS









FITNESS























NUTRITION





headaches











NUTRITION




































FITNESS

Static Stretching


Pulsing




























FITNESS









FITNESS























NUTRITION





headaches











NUTRITION






















































FITNESS









FITNESS























NUTRITION





headaches











NUTRITION











































FITNESS























NUTRITION





headaches











NUTRITION





















































NUTRITION





headaches











NUTRITION













































NUTRITION




















































































Documents

Life and Fitness Magazine Ireland Jan Feb 2011