No more excuses; introduce ‘fitness’ into your life!

Ross Loughran 5/11/2016Pic : Lorraine O'Sullivan

Ross, Pharmacy Technician, Rowlagh

Change your health direction. What does it mean to you? To me, as a pharmacy technician and a personal trainer, it means changing your outlook on fitness, and not just physical fitness, but also your mental wellbeing. It’s about making positive little steps and changes to ensure you improve your overall fitness. From a personal point of view, this is what I did. I underwent that change 5 years ago. Making that shift towards positive healthy habits and I’m all the better for it.

People tend to come up with all sorts of excuses not to exercise… a popular myth out there at the moment is ‘if I’m sick, I can’t work out’ and yes, in some cases this is the truth. I’d never accept a client if they hadn’t got the all clear from a doctor. BUT fitness starts at home. By this I mean, what’s on your plate. It’s about making those small changes. Any commitment too big will never last. Start small… swap your cereal for oats. Swap that chocolate bar for a banana. Do something enough, it becomes a habit. Do it long enough, it becomes part of your life. The same can be said for exercise. Start small… take that flight of stairs to the next level, walk to the shops instead of driving.

Look at the simple habit of sitting down, yes we all do it, BUT even the action of sitting down is part of a very popular gym move; a move that works all muscles of the leg by sitting down and standing up, a move that has one of the highest calorie burning stats of any resistance move… the squat. Try this, before sitting down in front of the TV, go to sit but stop RIGHT before your bum touches the cushion. Then stand. That’s one rep. No barbell, just your own body weight. Repeat it 10 to 12 times. That’s a set. Something so simple but then you’ll have earned that seat. You’ll have raised your endorphins, making you feel good and you’ll have boosted your metabolism, getting the most out of your food. It’s making these changes that help improve fitness. Not just your body but also your mind.

Make 2018 the year of the small but mighty changes!

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Top Tips For Runners—beginners, marathoners, and everyone in between!

Last Thursday I donned my brand new Asics trainers and headed out to the Blanchardstown indoor arena with over 100 other runners to meet and run with the gorgeous Paula Radcliffe. My goodness she really is a superstar. Lovely and open, she posed beside each and every one of us would-be marathon runners for a picture and seemed very happy to do so.  She then answered our questions in an informal Q&A session bestowing upon us her in depth knowledge of the sport that is endurance running.

laura 2

Her main take home points were:

  • Quality not quantity running- obviously putting in the miles is important but what is more important is varying the route, surface and pace at which you run.
  • Eating very soon after a long run is a must- prepare a meal before you go out for your run so that you just have to reheat it. Paula said she always eats within 5 minutes of returning home from a run. She advises not to forget to include protein in this meal for muscle recovery- even if this only involves a handful of nuts.
  • Ice baths are great for reducing inflammation in the limbs after a run and allow the muscles and joints to recover much quicker. Paula said that at the height of her training she would get into an ice bath as soon as possible after a run with a nice cup of hot tea!

Paula has had ongoing problems with arthritis in her foot for many years but since she started taking Revive Active Joint Complex she has felt a considerable reduction in the pain that this causes her.

I myself have run long distances on and off over many years. I tend to pick it up a bit more during the spring and summer months and retire my trainers to the wardrobe during the winter due to the shorter daylight hours. I do try to muster a 10k every couple of weeks though as I absolutely adore the freedom of running.  The endorphins that flood my body after a long run are like no other exercise. I also practice yoga to keep my ligaments and muscles long, lean and strong and swim for cardio. I find that both of these activities compliment my running, particularly yoga as one definitely needs a weight bearing exercise (says Queen Paula!) and yoga provides me with this. I also take Revive Active everyday as it gives me the energy that I need to work, be a Mum and do the occasional 5k run with Paula Radcliffe!

It is very important if you are a newbie to running that you take it easy at first and build your distances up gradually. There is no point over doing it at the start as you are highly likely to injure yourself. Start with one, two then three kilometer distances every couple of days. You will be surprised how quickly your stamina and fitness will build (the downside of this of course is that your fitness reduces quickly too if you miss a couple of weeks-you have been warned!) Make sure you get plenty of sleep. A nap in the middle of the day is ideal, but you would probably not be considered an ideal employee if you were doing this regularly! Of course you also need to fuel your body with the right nutrients- a diet rich in fresh fruits, vegetables, whole grains and lean meat is perfect. A high quality Vitamin and Mineral supplement can only compliment this. Finally, enjoy it! Running can help you to look AND feel great. It’s the perfect exercise for your mind, body and soul!

Written by Laura Dowling, Pharmacist in LloydsPharmacy Stillorgan S.C