stamina magazine april 2016

STAMINA Magazine | MAR 2016 1

there’s only onecarl frampton!

BUILD A BUMWITH LESLEY-ANNFOCUS:PRO BOXERMARC MCCULLOUGH

Inside the mind oF mMA’S

LIAM SHANNON

fitness - love it,live it, own it!

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april 2016

2 STAMINA Magazine | MAR 2016

CALORIE COUNTINGNeil Anderson provides us with his invaluable knowledge on calorie counting

build a bumLesley-Ann tells us its ‘all about the Glutes!’

the importance of hydrating Hydration should be your number one priority when you wake.

female transformationMonique Conaghan on her lifestyletransformation

INSIDE THE MIND OF A MMA FIGHTERMMA Fighter Liam Shannon of Fight Academy Irelandgives his views

8 easy exercises you can do at homeWant to get fit & healthy but havent the time to go to a gym? Check out some handy exercises by Darren Murphy

Q&A WITH EMMA GORMLEY Interview by David Kelly of Avenches Biotech

realistic vs positive thinkingPhil Graham gives us the second instalment of his regular column

male transformationSimon Parker: From Fat to Fit

love it, live it, own it!Regular Columnist Seamus Fox, on how to make a career in the fitness industry

ways of relieving stressThe benefits of sleep and rest, and how it can help whilst training

getting kids activeLocal sensei Sean McGill on how kickboxing is leading the way in getting kids active

test your fitness!Andy Chapman’s fitness workout

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Media seems to obsess over the word calories, between glossy magazines and TV ads that tout the next best snack or meal plan for weight loss. We are fixated on weight loss and trying to calculate how many calories we need, how many we expend, and of course how may we consume. What if we are focusing on the wrong thing and over complicating our individual approach, in response to what is ultimately an over-simplified notion?

As a teen and highly competitive athlete I realized my own physical condition was nowhere near the very best competitors in my sport. Although younger than my role models, I knew to be the best it would take the level of physical condition illustrated at the top level. So I set about changing that, I cut out all sugars, never ate fast foods, sweets, chocolate nor had any sugary drinks. I literally went two years or so without tasting chocolate or eating a single processed bit of food. Gladly my mother from a food science background made all meals in the house from whole ingredients and had generous portions for myself. I trained hard, probably too hard at times! All anaerobic systems, sprinting, plyometrics, lifting, gymnastics and pole-vaulting, when I could get to the coast I would surf. My food intake was greater than ever before and

there was no consideration for calories consumed or what I was actually expending. I would eat until my ferocious appetite was satiated, several times a day. Guess what I got lean and built a ton of muscle, in fact both pretty much at the same time. My body let me know when I had consumed enough, and the training must have put me in a good hormone balance to utilize fat well at rest and any excess energy seemed to work toward hypertrophy (muscle gain).

So at some point energy comes into it in terms of body composition but how m u c h really does d e p e n d on a host of factors. In terms of energy what is a calorie? It is the energy needed to raise the temperature of 1 kg of water by 1°C, measured in a laboratory with a unit of dried food. This has become the basis for values on food labels, using formulas that are hundreds of years old. The age of the food, the effects of the cooking or processing that effects the speed at which it is absorbed are not considered, nor the consequent amount of energy assimilated in the body. In fact individuals with longer large

intestines are capable of gaining more energy from the same foods as those with shorter. Equally how accurate are food labels? Not very it appears, with frozen meals reported to have underestimations in calories of up to 70%! Nuts for example are considered overestimated by 30%, peanut butter for example will generate more energy than the peanut equivalent due to processing and the way the body can thus absorb, so as a reference its more vague than we may think.

All calories are not equal, the central

grounds on which the p r e m i s e of calorie c o u n t i n g is based. We are

happy to say people are

o v e r w e i g h t simply because

they eat more than they move or expend. This

is harsh and not exactly true, a study (1) of 42 monkeys split into 2 groups illustrated the point that not all Kcals are equal, not just from one nutrient to the next but even within the same macro nutrient group. Two diets contained the same Kcals and sources of protein and carbohydrates, 17% of the kcals in both came from fats, one group from vegetable oils, the other trans

fats (processed). Over 6 years the trans fat group gained 3 times the amount of visceral fat (abdominal) compared to the other, the worst form of fats for risk factors for diseases. Equally the trans fat group had higher poor insulin profiles.

So not all Kcals are equal, it is also very difficult to assess individual bodies to determine Kcals required. So when it comes to the gym what about the Kcals ‘burned’? The standard advice from both dieticians and exercise professionals is 3,500 kcals burned = 1lb of fat. However a large study of 12,000 runners over many years illustrated that no matter what the distance covered fat was gained at a normal rate throughout the test subjects. Further studies illustrated that endurance exercise creates energy efficiency, leaving subjects using 30% less energy at rest. This is an important point as rest is when our bodies favour fat as our sole fuel source. So a Kcal expenditure approach to exercise is as redundant as the generic kcal values the equipment tell you you’re burning. Therefore assessing the benefits of aerobic/anaerobic systems for most individuals is worth considering if the goal is to feel general fitness and fat loss as opposed to specific competitive goals for endurance. The actual rationale behind exercise is to speed up the Krebs cycle, or


the body’s energy generator if you like. Creating a metabolic response that creates a better environment for fat loss from the perspective of hormones and even the diversity of microbes within our stomachs. The currency of the Krebs cycle is ATP, which are molecules of energy within the muscle that expire during anaerobic activity, so move fast and lift!

So we’ve been hitting the gym in greater numbers than ever before and trying to ‘burn’ as many Kcals in the gym as possible, yet we are on average still gaining more weight than ever before. Where are we going wrong?

From the 60’s on we have been targeting fats as the enemy in terms of our health. Originally after Ancil Keyes 7 countries study we assumed a greater risk of heart disease associated with fat consumption. The fat villain came back into focus throughout the next 3 decades as we gained weight like never before. We developed various ‘healthy’ low fat options and processed foods for convenience and ‘health’. It made sense, we eat fat, well surely we get fat and after all fat has more than double the Kcals of Carbs or Protein.

The logic was a little off but the bigger problem was the direction it has sent us. We have added sugar in its many forms, salt and msg for example to flavour the much less satisfying low fat alternatives. Sucrose, sugar, modified maize, modified tapioca starch and their various other names of the same basic compound of glucose and fructose or dextrose or fructose in their pure form. The low fat o p t i o n s a r e

insulinogenic, elevating the secretion of insulin a hormone that transports energy into cells, however over secretion blunts the ability to use fat for fuel. Processed foods lack fibre to slow the absorption of the fructose element within the sugar and lowers leptin levels. Now leptin is massively important for fat loss, it is supposed to let the brain know that we have enough fat stored and we don’t need to eat. Also that we can use the energy at our optimum rate, this regulation of energy determines how much fat we store. As it’s referred to as the ‘starvation’ hormone when low it carries the message to our brains that fat stores are low and starvation is a risk. Alongside this there is the double whammy of increased ghrelin or the ‘ hunger hormone’ so we are predisposed through

a second mechanism to eat yet more. I

mentioned MSG, the last of the

offenders f o r

today added to processed foods, fast food and condiments. This additive confuses our sense of taste to recognise nutritious protein that is not in the food we are eating at the volumes our brain picks up on. As a consequence we over secrete insulin again shutting the door for the use of fat for energy!

So despite trying to stay on top of Kcals, busy counting them whilst the body simply craves more than we need, we could cut out the pain and obsessive counting and recording. Eating a colourful, balanced diet full of flavour and nutritional value, if we do not choose our food sources wisely we end up chasing our tails with vague measures and formulas that aren’t entirely specific to the individual body. More time spent making meals from fresh well sourced whole foods allows the body to do what it does best and self regulate volumes of foods and thus regulating body fat and overall weight. As opposed to exercising to burn kcals and rewarding yourself with a bun for it, remember why you trained in the first place! That being said, enjoy your treats in moderation and gain the pleasure without the guilt and nail the other 90% of the diet and guess what you’ll be in great shape, feel and perform amazingly.

neilandersonfitness.com

Facebook: Neil Anderson WBFF pro

References:1) Kavanagh,K Obesity (Jul 2007) Trans fat diet induces abdominal obesity and changes in insulin sensitivity in monkeys.2) Novotny, J.A, American Journal of Clinical Nutrition (1 August 2012) Discrepancy between Atwater Factor predicted and empirically measured energy values of almonds in human diets.3) Klok MD1, Jakobsdottir S, Drent ML (8 Jan 2007) The role of leptin and ghrelin in the regulation of food intake and body weight in humans: a review.4) Tim Spector The Diet Myth, The real science behind what we eat

Web resources: LectureUniversity of California Television (UCTV)


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We talk to Weightloss Challenge Camp’s Jonny Heywood to see what all the fuss is about down at his facility in Springtown!

What is weightloss challenge camp?

Weightloss challenge camp is a weightloss fitness centre where you set yourself a goal and challenge yourself to your full potential to reach it! With the help of experienced trainers we will motivate you and push you to never give up. We specialise in helping beginners to take that first daunting step to bettering themselves whether it be physically, mentally or just overall general health and well being.

What can you hope to achieve by going there?

With support from staff and members who have been on a weightloss journey and achieved their goal, there is no limit to what you can achieve by attending our classes. Once you reach your initial goal we can help you maintain it.

How many classes are there a week?

We have over 20 classes per week, where members can choose from beginner classes to transformation classes. We cater for everyone! You can see some of our classes in action if you visit our website! You can see our full timetable there also!

Is it open to everyone?

Yes open to anyone and everyone from all walks of life!

What if I’ve never trained before?

If so this is the place for you! We have helped lots of members from complete beginner and watching them on their weightloss journey and when they look back the results they have achieved, they are life changing but also maintainable.

IT’S ALL ABOUT THE GLUTES

Every single one of my female clients tell me they want to improve their lower half area. Every woman wants to have a pert butt along with curves and less fat around that area….So now you’ve decided what you want how do you get it??

I’m going to give you all a little information about how I managed to obtain and keep this desirable figure. It requires effort on your part and self- discipline on the nutritional side too. I personally use supplements such as whey, post workout sugars and creatine to help replenish the muscle as it needs to grow. It’s a fact of nature that females hold more fat around this area due to hormones so we have to work a little harder to combat this, the upper body will always lean out faster and there is nothing you can do about this except persevere until you get the results! The length of time this will take totally depends on how hard you work and how consistent you are. Cardio will NOT get you a better butt so you’ve got to forget the cross trainer and hit the weights hard to build muscle! I work on my lower half a lot during the week as I find it’s one area I want to keep in shape and can’t be missed. I do quads one

day, hamstrings on a different day and glutes separately 2-3 times a week also. When you hit a leg session you will target glutes aswell as your quads and hamstrings. I find the best exercises are compound exercises such as squats, walking lunges, jumping lunges, Bulgarian split squats, hill lunges, deadlifts and leg press. You must keep good form in my opinion to target the exact muscle group you are aiming for with reps around 10-12. A typical isolated glute routine for me would be as follows:

4-5 sets of 10-12 reps on 3-4 exercises for around 20mins

Glute Kickback machine

Lying leg raises (use ankle weights if possible)

Hip thrusts

Cable kickbacks

Rear leg raises

So basically the key to a better rear is simple. Concentrate on technique and squeezing the muscle, train hard, lift heavy, be consistent, work on both the hamstrings and glutes to give you that well rounded and curve shape to your rear and follow a good nutrition plan along with correct supplementation to have an instant Booty lift!

Le s l ey212@hotma i l . co .uk 07593923407


Derry’s only one stop weight loss facilitycatering for all levels, especially beginners!

078 0813 3354Jonny Heywood

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12 week bootcamp

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Visit our website to see our timetable of classes and watch videos of everyone in action!


Hydration should be your number one priority when you wake. I suggest consuming at least 750ml – 1litre upon waking. You are 60% water so obviously it is an important substance to keep topped up in order to maintain an optimal environment within your body.

Even minimal dehydration, can increase stress on the body and limit the functionality of water. So dehydration especially during training can increase your heart rate, impair heat regulation, reduce mental function and increase the rate at which you feel exertion on your body. Thus, body water deficits increase the probability for compromising exercise performance and developing heat-related injury.

As with many other everyday things other than just water, your daily needs actually elevate when you are training at a moderate to high level. Studies, which recommend daily needs are typically conducted on sedentary adults but during this

bouts of intense exercise, or any programs you are under-taking, no longer conform to these recommendations.

A hydrated body is able to rid itself of toxins, burn more body fat, recover faster, and subsequently perform better. Consume at least 3+ litres of water throughout the day to keep hydrated. This is obviously related to body-mass, so some of you who are reading this will need more than 3 litres. You must go in to all your training sessions well hydrated and during your workout keep it topped up with your BCAAs etc..

Check how dehydrated you are by testing the colour of your urine to the chart, and taking heed to the recommendations!

The Importance of Hydration


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Ingredients250g Fresh Organic Salmon7 Fresh King Prawns Peeled10 Fine Green Beans10 Mange tout1 head of Pak Choi1/2 Fresh Chilli Sliced1/2 Red Onion SlicedThumbnail of Fresh Ginger ( Diced)1/2 Red Pepper slicedJuice of 1 Lime1 nest of fine egg noodleHandful of Beansprouts

Marinade DressingKnob of fresh Ginger ( Grated)100g CorianderJuice of 2 LimesTeaspoon of crushed Chillis1 tbsp Soy Sauce1/2 Fresh Chilli Chopped1 clove Garlic crushed1/2 Tspn of Honey2 tbsp Sesame Oil

MethodFirstly make your marinade by putting all the ingredients into a food blender and blitzing until smooth. Separate into 2 containers, one for marinade, the other for the dressing.

Marinade your Salmon (up to 24hrs in the fridge)

For the Stir Fry, prep all you ingredients by slic-ing to desired size. Place a pot on the cook-er, with boiling water. Add egg noodles and a tbsp of sesame oil. Bring to the boil, simmer until soft, (around 1&1/2 mins). Cool noodles and leave to one side until needed.

Preheat oven to 180 C. Place marinated Salm-on and the marinade in an oven proof dish. Cook for 8 mins.

While Salmon is cooking, place a wok over a medium heat with a drizzle of Sesame Oil. When wok is piping hot, add King prawns and

Vegetables. Cook until prawns are piping hot.Add dressing for colour.Add egg noodles and stir fry for approx 1 or 2 mins.

Plate & Finish Arrange the stirfried King Prawn, Vegetables & Noodles on the centre of the plate. Remove your Salmon from the oven, and place on top of the stirfry. Drizzle the marinade on top. Garnish with Coriander Leaves and a few lime wedges.

Enjoy!

Marty...


What made you decide you needed to change your life-style?I decided to change my life because I was feeling very unfit, unwell and paranoid all in one. And for all three to change I had to fix how I looked and felt physically and mentally.

How long did it take for you to reach your goal?I lost ten stone in little over a year. At my heaviest I was 22stone 9 pound and I dropped down to 12 stone.

How did you go about achieving it?At the beginning of my weight loss journey the only exercise I could manage was walking so everyday I would walk for as long as I was able and lost two stone very quickly, just by walking and cutting out junk.I then got a bit more confident and joined a gym and signed up with a personal trainer for a five week programme, then ended up staying with a PT until my goal was met.

What did you find the hardest part?The hardest part about this weight loss journey was getting started. Mentally and physically I was drained and had so many barriers that were making me find reasons not to start, but I knew if I kept going the way I was there would come a day were doing something about it wouldn’t be an option anymore. So beginning that walking and signing up on a PT programme helped me achieve my dream.

How much has your everyday life changed?Losing this weight was life changing in every aspect, the lit-tlest of tasks like going to bed and being able to sleep com-fortably, from getting the chance to shop in normal shops and buying clothes in style rather than just what fitted. My overall general health both mentally and physically improved, I am not longer afraid to be seen in public because I am hap-py with how I look and feel.

What advice would you give to people in a similar situa-tion to what you were in previously?My advice is that if you believe in yourself, get started. Tak-ing the first step is the hardest and scariest, but in the right environment and having support will make things a lot eas-ier. I never thought I would achieve this, it is an ongoing life change for me.

Ingredients250g Fresh Organic Salmon7 Fresh King Prawns Peeled10 Fine Green Beans10 Mange tout1 head of Pak Choi1/2 Fresh Chilli Sliced1/2 Red Onion SlicedThumbnail of Fresh Ginger ( Diced)1/2 Red Pepper slicedJuice of 1 Lime1 nest of fine egg noodleHandful of Beansprouts

Marinade DressingKnob of fresh Ginger ( Grated)100g CorianderJuice of 2 LimesTeaspoon of crushed Chillis1 tbsp Soy Sauce1/2 Fresh Chilli Chopped1 clove Garlic crushed1/2 Tspn of Honey2 tbsp Sesame Oil


Mixed martial arts has really captured the imagination of the public and most recently because of the likes of Conor McGregor. It’s been known for years as ‘the Fastest growing sport in the world’, but underneath it all is two individuals who have both physically and mentally went threw hell and back just to get to be able to step into the octagon and showcase their skills. I will give you some insight into my team mates and my own personal experience into what preparing for a fight can entail.

It all starts with the announcement of fight (who your opponent will be), then training doesn’t become fun no more, it becomes a tool to chisel your skills in able to beat your opponent.

This usually happens 12 weeks out. You put together a weekly timetable of martial arts classes, strength & conditioning sessions and sparring sessions. Usually twice a day with one rest day a week.

Also at this stage your diet changes. You cut the crap out, only complex carbs from here in

and no sugary stuff whatsoever.All this is what every fighter does physically but the mental struggle with getting ready for a fight is a much bigger battle.

You will have so much emotions during the training camp such as:

• am I fit enough?• is my opponent stronger

than me?• are my wee niggling injuries

going to come into play?• will I make the weight?• will I get knocked out with

first punch? • will I live up to my friends/

family expectations?• have I sparred enough?

These are just some of the thoughts you have to deal with while you are putting your body threw hell.

Everyone suffers from nerves, it’s whoever can deal with the occasion better will win the fight. I have seen guys be phenomenal in the gym but come Showtime, the nerves get the better of them and look like a completely different person.

Today in all sports I feel, if you can conquer the mental side of competing then the physical side will shine threw.

I never really conquered my mental barriers when I was fighting and felt I never reached my potential.

So if you are ever coaching teams/individuals then never neglect their mental state or all your hard work physically you put in will fall by the wayside.

Liam ShannonHead coach of FIGHT ACADEMY IRELAND


Stamina Mag catches up with Peter Baird the man behind Ireland’s biggest fitness expo to find out what it’s all about!

For those who don’t know what is IMP?Irish Muscle Power is Irelands largest health and fitness Expo. It incorporates all businesses and Federations within the Irish Health, Fitness and Sports sector. What made you want to start IMP in the first place?Back in 2008 I worked opposite Dave Warner (the other 50% of IMP) in a fantastic business selling fitness equipment and supplements. And the only place we could show off and display our hard work was at the Ideal Home Exhibition which actually worked out really

well. And as social media hadn’t quite taken off, apart from local newspaper advertising it was impossible for us to present our business to the fitness sector. And from here IMP was born. We really needed an Expo just for our sector incorporating NI & Ireland.

Where do you see IMP going in the future?We celebrate our 3rd year in 2016. This year we have secured the official Worlds Strongest Man 105kg Final with athlete’s attending from all over the world. Also the largest Irish Professional Powerlifting Competition, the World Fitness Federation Bodybuilding and Fitness competition and the largest ever Crossfit Games

competition to arrive on our shores. We plan to have 50+ exhibitors from the top brands all over the World attending, so the future of IMP is bright. We have grown and expanded into the largest indoor exhibition hall available this year in NI and

as we incorporate NI & Ireland you may see us in Dublin 2017.

In your opinion how have things changed in the local fitness industry of the past 5 years?

The industry is booming with the power and strength of social media in a mostly positive fashion. The ability for someone new or highly experienced in the industry to reach out and speak to any of the top personal trainers, coaches and

nutritionists is at your fingertips. With shows like IMP anyone can present their business to 1000’s of potential customers via our strength in social media and on the day of our show.

When and where can we pick tickets up for the event....and any other details you want the reader to know.Tickets can be purchased online via our website www.irishmusclepower.com with all information available for you to see what exactly is happening on the day. Also anyone who has a vision to get their business to the forefront of the Irish market our fully downloadable exhibition brochure is on our site also. IMP can provide you various different ways to get your business into the forefront of peoples minds to increase sales, turnover and target new customers.

As previously stated in my last article, the mind can be a very powerful tool in any walk of life but especially in exercise..

Goal setting for me and my clients measures progress and a good baseline from were they started, the starting point of a goal or goals is desire (what you want to do)

When you know/decide what you want to achieve decide how this is possible like list of dos (workload) and sacrifices required to achieve this goal.

Develop an action plan of 6 8 12 weeks depending on your goal to achieve that goal. i.e

I want to run (desire)

I want to run 5k nonstop (decision)

Attend run club x 2 a week

Run myself 1 mile and increase distance over the weeks correct nutrition hydration .. sacrifices could be time with family or nights out etc

After period of programme attempt the goal and achieve it. Set another goal. i.e 10k repeat process.

Keep it fun and set goals with friends enjoy the lifestyle change. Goals could vary from weightloss, fitness goals, hell n back challenges, marathons. All big goals, but have the desire to do something! Make a decision on what your aim is. Do what needs to be done and go get it.Alec, Blast.


Wake up, get the kids out of bed, make breakfasts, pack lunches, find the missing shoe lol, make ponytails, drive the kids to school, pick up some shopping and then home to put on some washing, all before 9.30am !With more and more mums struggling with their weight, finding time to exercise in a local gym etc isn’t an option because of the time it takes up getting changed into gym clothing, drive to gym, shower, drive back and then there is the fear of not knowing what to do when you get there, machine wise, it can all be a bit daunting and put you off easily, which is why I’ve put together 8 exercises you can do safely and in the comfort of your own home.

1. Chest (push up)BEGINNER LEVELSTART - Support your body with the balls of your feet and your hands, positioning the hands slightly wider than shoulder width apart, with palms flat on the floor. Straighten your arms without locking your elbow.FINISH - Lower your torso until your chest is just a fraction of an inch off the floor, the push yourself back to the starting position.INTERMEDIATE/ADVANCED(elevated feet push up)Again starting in the same position only this time to increase the demand on your upper chest, put both feet up on a chair or step, and carry out same movement.

2. Tricep (chair dip)BEGINNER/INTERMEDIATESTART - Hold on to the seat of

a sturdy chair behind you, with knees bent and your feet flat on the floor - as if you were seated in another invisible chair.FINISH - keep your back arched and close to the chair as you slowly lower your body until your upper arms are parallel to the floor. Your torso should remain straight. Pause, then press back up with both hands to the starting position.

3. Towel squatBEGINNER /INTERMEDIATE START - stand leaning against a wall with your feet slightly wider than shoulder width apart and about 2 feet in front of you. Put an unfolded towel behind you so that your back presses against it rather than directly on the wallFINISH - bend your knees and let your back slide down the wall along with the towel until your upper thighs are parallel to the floor. Pause, the slowly push yourself back up.

4. Lying hip raisesBEGINNER/INTERMEDIATESTART - The lying hip raise (also called a bridge) will strengthen your gluten and hamstrings, while also working your abdominals and inner thighs, begin by lifting your hips with your two feet firmly planted on the floor and when you reach the top, try squeeze both gluten together and lower to starting position and repeat.

5. Plank (forearm plank)BEGINNER/INTERMEDIATEThe plank has become one of the key exercises to define your core.START - Place the forearms

on the ground with the elbows aligned below the shoulders, and arms parallel to the body at about shoulder width apart. If flat palms bother you wrists, clasp your hands together, keep core engaged by deep breath in and keeping your tummy area tense.

6. Burpees lolALL LEVELSSTART - Stand with your feet shoulder width apart, weight in your heels and your arms at your sides.Push your hips back, bend your knees, and lower your body into a squat.Place your hands on the floor directly in front of, and just inside your feet. Shift your weight onto them.Jump your feet back to softly land on the balls of your feet in a plank position, your body should be straight line from your head to your heels. Try not to let your bum stick up in the air or back sag as both these can effect you working your core.Jump your feet back so that they land just outside of your hands. Reach your arms over head and explosively jump up into the air, and then land immediately and lower back into a squat for your next rep.

7. Glute kickbacksBEGINNER/ADVANCEDAnother great exercise for strengthening your glutes which will also lead to a better ROM squatting.START - Kneel on the floor or on an exercise mat with your arms extended in you. You should be in a kneeling push - up position with your arms shoulder width apart. This is your start position.

Lift your right leg until your hamstrings are in line with your back. Contract and squeeze your gluten while performing this part of the exercise and hold the protraction at the top for one second.Return to the starting position and repeat the process with your left leg and then alternateuntil you have reached your total reps.

8. Mountain climbersALL LEVELSOne of the best core exercise you will find. This exercise combines the difficulty of a plank, deep core stabilisation and alternating knee drives towards you chest and is a sure way of getting your heart pumping and a great exercise to finish any session.START - Begin the exercise off and assume a press up position so your hands are directly under your chest at shoulder width apart with straight arms.Your body should form a straight line from your shoulders to your ankles.Lift your right foot off the floor and slowly raise your knee as close to your chest as you can.Return to the starting position and repeat with your left leg, and continue alternating each leg until you have reached your desired reps or time.

A good circuit of these would be to carry out all exercise one after each other with 45 secs on and 15 rest in-between each exercise, and if you would really want to progress it, on your 15 secs rest, have a little jog on the spot for those 15 secs, or increase the time on each exercise to 60 seconds, good luck ladies :O)

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By David Kelly

Today we delve into the mind of a champion: What drives her? What are her passions both on and off the stage? How does she train? What is her diet like and more?

David: What is your competitive history?Emma: My first show was in April 2014, which was my starting point. In this competition I competed in the NABBA trained figure category.This was my first show and my first victory on stage.This in turn qualified me for the NABBA worlds later that year in Belfast.That year I also competed at Bodypower in the Body Fitness class and placed second in the UK.I went onto compete with the UKBFF in Belfast that August, where I placed first for overall winner for Body Fitness.

David: Wow, what a whirlwind year of competing! Were you always into sport and being active when growing up?Emma: I always enjoyed sport in school, events such as track and sprinting. I was also part of the netball team.

David: How did you become interested in bodybuilding?Emma: I took an interest in bodybuilding largely by chance. Training at the Pro Gym in Derry under the guidance of David Fox. As someone who had never really lifted weights, I began to see changes and the health benefits of a healthy diet and routine.

David: When starting out who

was there to guide you?Emma: My partner David Fox has been the key person in training and preparation throughout my short time in bodybuilding. He has been in the business 27 years and has a wealth of knowledge regarding the sport.

David: What is your current training style and weekly routine?Emma: Currently 6 weeks out from my next show, training weights 6 days a week and cardio in the mornings.

David: Do you have a preferred body part and if so what is it?Emma: I love training legs but however my favourite body part would be my shoulders, they always seem to respond and grow pretty quickly.

David: What is your current nutrition regimen?Emma: Currently eating 6 times a day with a variety of the different food groups. Eating, greens, sweet potato and fish etc.

David: How does your contest diet differ from your normal diet?Emma: I tend to eat more food when I am in preparation for a show, pre contest diet is slightly more relaxed, I eat clean most of the year. I don’t really see that there is an off season.

David: How important a role do you think nutrition plays within bodybuilding?Emma: Nutrition is key, if you don’t eat right, you won’t be able to train right.

David: Do you supplement your diet with any Supplements, if so which ones?Emma: Yes, I supplement my diet with the Avenches Biotech range. Whey protein, pure leucine, pure glutamine, CLA’s and Omegas.

David: Aside from bodybuilding - what others passions do you have?Emma: I love to travel and spend time with my family.

David: Many readers can relate to you being a good role model! To date, what has been your career highlight?Emma: MY career highlight was going for my first show and obtaining first place, I was originally entered as an athletic figure and was moved up into the trained figure class on the day.

David: It really is a massive achievement and thoroughly deserved. What are your plans for the future both on and off stage?Emma: With my next show in 6 weeks, I will hopefully qualify to compete further. I gave birth to my youngest daughter 7 months ago, so spending time as a family is very important for me.

David: The Female Fitness/Figure scene in Northern Ireland definitely appears to be going from strength to strength this is a positive thing, what advice would you give to young aspiring women looking to start competing?Emma: Support local gyms as you will find a wealth of knowledge. Derry has a number of small great bodybuilding

gyms. Be prepared to give it 100% and be consistent.

David: Wise words and great advice Emma. Do you have a favourite supplement and if so what is it? What is your current supplement stack?Emma: My favourite supplement has to Avenches Biotech Chocolate Pure Whey. Current supplement stack includes, leucine, whey protein, glutamine and omegas. All produced by Avenches Biotech.

David: Do any athletes inspire you?Emma: Yes Oksana Grishina is a role model for me and having met her in Vegas, she is lovely in person. Rosie Harte is also equally amazing.

David: When the contest is over what happens? Is there any legendary cheat meals that you like and is there any pictorial evidence of this?Emma: When the contest is over there is always a cheat meal with my family. First thing I reach for when I get off the stage is an Avenches Biotech chocolate flapjack. I crave these when I am dieting.

As we always find with success there is no secret, there is no short-cut on the road to victory. Emma demonstrates that hard work, consistency and following your passion is what leads to success.

Until the next time - train hard, train smart and eat big.

David Kelly

Q&AWITHEMMAGORMLEY


When you log into one of your social media accounts how do you feel? Motivated? Inspired? Invincible? Or does it leave you feeling a million miles away from building the physique you want?

From the minute we wake up to the minute we go to bed we are constantly exposed to images, videos and posts that portray the idea of physical perfection and the idyllic fitness lifestyle. Many people, myself included, are guilty of seeing a photo or video online and instantly thinking ’that’s what I want to look like.’

And it’s important to be regularly inspired and to have an ideal target of what you are working so hard to achieve. There are plenty of individuals within the fitness industry that can prove extremely motivating, especially when you look into their personal stories or personal journey of how they have overcome certain challenges to build the body and live the life you to which you aspire.

However, there is a fine line between setting a positive and realistic goal, and aiming for an

physique or performance ideal that doesn’t really exist.

For instance, you don’t know how long that person has been training, whether they are genetically gifted, or using chemical assistance. What’s more, you don’t know how recent that photo is, or whether it’s been digitally altered, or had a filter applied, or the time and effort that’s gone into getting that one shot. Lighting makes a huge difference to how a physique looks in front of a camera, remember, and no one has ever posted a selfie without ensuring the perfect lighting set-up.

A professional fitness model may do one shoot in a day, using different locations and outfits, then drip fed out across their social media accounts over the weeks and months, which creates the impression and paints the picture of them being in physical perfection all year round.

The truth is that it’s very hard to maintain peak physical condition 24/7, 365 days a year, especially when you take into account the metabolic abnormalities that occur when

in a prolonged hypo-caloric state, added to that everyday stress life throws at us.

Yet if you take these pictures at face value they can quickly not be a source of inspiration at all, but constant reminders at your self-perceived failure to make giant improvements week-in, week-out, or for time it’s taken for you to get closer to your dream body, especially when you are only just starting out on your fitness journey.

I’ve lost count of the times that clients of mine have complained about feeling demotivated, depressed and wanting to give up having gone on social media despite them having great sessions and making giant strides of progress.

This can prove very destructive in someone’s journey to building a better body. It’s therefore extremely important to be able to look at inspiring images and let them motivate you to being the best you can be without piling on internal pressure that you must reach that pinnacle of perfection or else you are a failure.

Thinking positively in this sense

means when you see an image of a physique that you aspire to emulate you can look at it and say to yourself that while you respect admire what you see, it is not a realistic goal for you right now and you shouldn’t place all your focus on looking like that anytime soon. Rome wasn’t built in a day, and neither was an impressive physique.

And remember that some people add muscle very easily and never seem to put on fat. They are genetically gifted and find it relatively easy to build and maintain a great body. Just think back to when you were at school time. There was always one kid who was very skinny no matter what they ate, and another who was the best at every sport, and one who was really strong without ever having lifted a weight. It’s down to their genes and this is what determines how easy or hard we find it to build muscle and burn fat.Whatever your starting point, with the right training and nutrition plan and the right mentality, drive and determination - and the right coaching if required - you can make a remarkable change to your physique.

Realistic vs. Positive thinking

BY PHIL GRAHAM


We talk to Simon Parker who made a decision to change his look, and more importantly his life!

What made you decide you needed to change your lifestyle?I have struggled with my weight for as long as I can remember, and I was never happy with what I would see in the mirror every day. Being unhappy with my appearance lead to low self-esteem and lack of confidence. Knowing that this was a direct reflection of my own health & lifestyle choices was what first gave me the drive to actually do something about it.

How long did it take for you to reach your goal?I was 15 the first time I ever stepped foot in a gym, 16 and a half stone and prepared to put in what ever it would take to get “in shape”. Six years later I am now 13 stone with muscle not fat, toned and have competed in my first physique show but still feel I haven’t fully reached my goals. I’m working on continual progress. I have a firm mind set that there is and always will be room for improvement. I am immensely proud with the progress I have made in the past six years but I know for a fact I can keep growing and improving.

How did you go about achieving it?Joining the gym and being regularly active was the first steps which lead me to really thinking about what I was eating and how it was affecting my progress. I thought because I was training hard it didn’t matter what I ate. It took me a while to grasp the fact that you can’t out train a bad diet (believe me I’ve tried!).I started to give a lot of thought to how I ate and how my body worked in order to make the most efficient and effective changes for my goal.I knew it wouldn’t be an over night change and I wasn’t

expecting to undo the years of unhealthy eating and only occasionally exercising for rugby. It was a long term commitment and like anything else it was just a case of making it a routine. I started walking after school to the gym on the way home, this soon became just a normal part of the day and something I would genuinely look forward to.

After finishing my A-levels at school I then went on to go to the North-west Regional College and studied a Level 3 Extended Diploma in Sports and Exercise sciences and completed my Level 2 fitness instructor qualification.

What did you find the hardest part?I really enjoy training and pushing myself to go further, do more reps or push more weight for me it’s a fantastic way to de-stress and blow off some steam. I am lucky enough to have a few good friends who are also into health & fitness. When in the gym, having those training partners really helps with motivation and adds a bit of competition which is never a bad thing! For me personally it was outside of the gym, I found the most challenging. Following a diet plan, trying to break those bad habits, resisting the temptation when everyone else in the house is having their regular meals and snacks wasn’t easy but sacrifices had to be made in order to get the results I desired.

I’ve tried loads of different diets but what I feel works best for me personally is flexible dieting. This works off the principle that 20% of my daily calorie intake (around 200 calories) can consist of whatever I want be it a bar of chocolate or small packet of sweets. For me it takes the feel of a strict diet completely out of it I am still getting the full benefit from the other 80% which will consist of lean meats, vegetables and different forms

of carbohydrates but stops that craving for more unhealthy foods.

When preparing to step on stage at the XFS Transformation Category cutting out all alcohol prior to competing was another one I found difficult. At 21 seeing you’re friends out every weekend and having a great time while you’re in bed early finishing off a lovely rump steak wasn’t easy, I felt like I was missing out on something. However when thinking back on it now not one bit of me regrets not going out. I would have gained nothing from it and to be honest probably wouldn’t have even remembered it anyway. There’s always plenty of time for that when not in show prep. At that time the only thing on my mind was winning XFS.

Competing in XFS was one of the hardest but most rewarding things I have ever done. It has proven to me that hard work will always pay off. After winning XFS I was certain that there was only one career path I wanted

to go down, experiencing first hand the changes that can be achieved with hard work and dedication I wanted to help others make the same changes and experience the benefits I have taken from the process.

I am proud to say I am now a fully qualified Level 3 Personal Trainer and am ready to help others benefit from a healthy and happy lifestyle.

What advice would you give to people in a similar situation to what you were in previously?Taking those first few steps to help yourself is something that you will never regret, it’s on you no-one else can help until you fully decide to commit to the change. It is a lifestyle for sure but one that you will benefit from every single day and grow to love.

Consistency is key and this is when you will experience the benefits and start to see the results. Once you reach that stage you’re hooked!

simon parker: from fat to fit


Marty Getty has worked in the catering industry for 20 years as a chef. He has vast experience from working in award winning and Michelin Star restaurants. He is the Proprietor of The Classic Winebar in Limavady and The Classic Bistro in Springtown.

Get Prepped has been going about nine months and as Marty explains is very personal to him as a business. “Everyone knows how unsociable and tiring the long hours are in the catering business, and anyone can tell you that they could only do it for so long!” said Marty, “So I turned my life around and started training at Xtreme Gym in Derry. That’s where GetPrepped was born! Gym goers and trainers and people dieting started to ask if I could provide their meals for them, as they were in training. This escalated very quickly, with the help of some highly respected people in the fitness industry, into a successful business.”

“Everyone knows meal prep is the hardest thing to do whilst in training, counting calories, weighing your protein etc. It’s extremely important to get your nutrition right to compliment

your training, and thus reaching your goals. This is what we at Get Prepped do! We pride ourselves on the high quality ready made nutritious food that helps people on their way to being the best they can be!”

“Get Prepped has gone from strength to strength, and with the addition of Megan Timoney to our staff, running the day to day business, the passion for creating delicious healthy food and helping people on their personal journeys becomes even greater. Megan is a personal trainer, has dealt with the nutritional aspect of diet, and has many years experience in the catering industry. “

“We are all highly trained professional chefs, having worked all over the UK and Ireland, but mostly, it’s all about the food! The produce we use is all locally sourced and supplied. Our fruit and Veg comes directly from Kee Fruit, Eglinton, our fish straight from the sea and supplied to us by Donegal Prime Fish, Skeoge, and all our meat is supplied by McAlamneys Butchers of Limavady.”

Getprepped

Morning Pick Me Up 1 apple

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Thumbnail size of fresh root ginger

Spicy CousCous Stuffed Bell Pepper with Parmesan


We provide individually tailored meals on a daily basis to include all your nutritional and dietary requirements.

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NEW SPRING 2016 MENUHere is the new menu now available to order!Order forms are available or order via our Facebook Page.All our meals are portion and calorie controlled, helping you maintain a healthy, happy body!

BreakfastProtein & Dark Chocolate PancakesScrambled Eggs with Sautee Mushrooms & SpinachLoaded Turkey, Tomato & Spinach OmeletteProtein Bars

LunchSpicy Stuffed CousCous bell Peppers with ParmesanKeep it Clean Turkey Salad with Olives & Feta CheeseCard-Overload Chilli Chicken BurritoWholemeal Ham & Egg Salad WrapLean Chilli Beef Baked Potato with Side SaladBlack Pudding, Sundried Tomato Salad with Feta Cheese & Balsamic Dressing

DinnerGarlic & Herb Chicken, Baby Potatoes & Roasted VegSweet Potato Cottage PieHome Made Chicken Madras with Basmati RiceKeep it Clean Turkey Breast Veg & Sweet PotatoBlackened Cod with Sesame Egg Noodles & SpinachTomato & Fresh Basil Chicken Pasta BakePiri-Piri Chicken Stemaed Veg and Pineapple RiceMarty’s Beef Casserole with Baby Potato Mash

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Megan 077 4509 8287 Marty 077 5351 7214 Getprepped 028 7137 4065 Get Prepped


You know your doing well when Barry Mc Guigan believes that you will eventually be ‘the best Irish Fighter of all time’. The 29 year old IBF and WBA super-bantomweight World Champ from Tigers Bay is an inspiration to all trainers and fitness fanatics alike in this country. He is the epitome when talent is met with hard work, his physique looks like it is carved out of stone and he has the heart of a lion inside of the ring.

He and his team have been feasting on success with a pro record of 22 wins and 0 loses. They are hungry to leave a lasting legacy on this sport and are leaving no stone unturned to achieve this.

Barry Mc Guigan’s son, Shane Mc Guigan (Frampton’s trainer) surprisingly had this to say about the champ... “He doesn’t like to train that much. Certain guys love to be in the gym, love to be training all the time. When he’s in camp, he’s in camp

and when he’s out, he kind of relaxes. He’s a family man. I give him weight programmes that he does two or three times a week outside of camp and he does one or two leisurely runs just to keep moderate fitness and his weight in check. That’s why I start with a 14-week period,

it’s because the first four-to-five weeks there’s a lot of weight training, a lot of pads and a lot of sprints”.Boxing has advanced massively over the years In terms of getting fighters ready in the lead up to big fights. Barry Mc Guigan

describes boxing nowadays as a ‘forensic science’.Diet and strength and conditioning have come to the forefront of a boxers prep for any big event.

Shane has employed specialists from different fields in order to

make sure that Frampton has the very best support to achieve the result the team needs, he even has a bio-scientist to do Carl’s blood work, also many food allergy tests are carried out to ensure the champ is receiving the very best nutrition

for his body.“You could be a lesser fighter and do all this stuff and it won’t make a blind bit of difference if you can’t take a shot or have no ability. But when you have all the natural ingredients that Carl has, these little things just give us that little bit of an edge.” States Shane Mc Guigan.

Boxing training is no longer about just doing long runs, pad work and some sparring, it is much more technical. It’s about maximising power, balancing weight, optimising output and having a strong mindset coupled with the perfect strategy. Carl is a work horse even though training is not his first love, he’s a family man who is fighting to set himself apart from every fighter who came before him and leave his stamp on the game so everyone remembers his name and where he has come from to where he is now. He has many fights left at the top of the game and it is quite obvious that his country will be there behind him every step of the way.


My week consists of 3 different training days, getting close to a fight I would have different sparring partners in but sparring every night, I try to spar 100 rounds or more before a big fight. I get time off work to train full time for 8 weeks in the build up to a fight. Thanks to Randox health.

Wake - 6:30 - make breakfast, depending on what session I have that day that’s how I choose what’s for breakfast: if I have a cardio session I would add more carbohydrates -

Example 1 - cardio days - 1 whole egg, 3 egg whites, oats

Example 2 - strength days - lean beef, kale, onion cooked in coconut oil and small amount of dark chocolate

The strength days consists of more protein for breakfast with very small amount of carbohydrates, because you don’t burn as much calories off these days so you won’t need

to much carbohydrates in your body.

Example 3 - recovery days - these days I do very light training and sometimes no training at all depending on how my body feels, recovery is very important while training so it’s ok to have a rest day and do nothing at all, But remember you are not burning much calories on rest day so you have to be strict on your diet, more proteins to help your muscles recover. Example 3 - recovery day - venison sausages, spinach with avocado

After my morning training sessions, I try to relax the rest of the day, if possible I try fit in some sleep.

After breakfast, I try to fit in 2 more small meals before my next session at 6pm

Boxing session

-Some Sparring/ Pad Work-Shadow Boxing -Skipping -Core Work-Cool Down

-My boxing sessions last between 1-2 hours

Straight after boxing I would have a protein shake, to help recover my muscles.

Then I would have my dinner around 8:30pm

Examples- carbohydrates- baby boils, basmati rice, sweet potato - protein- chicken, steak-fats- Kerry gold butter, coconut oil, avocado

Bed time at 10pm, very important to try get at least 8 hours sleep!


Firstly we must differentiate between weightloss and fat loss. People are steadily jumping on scales to determine how much progress they are making towards their ideal shape, scales are not a good indicator of this. Scales do not tell you your body composition. Your body can go up or down 5lbs daily simply from the amount of water you are retaining.

So this article is not a focus on what the scales are telling you, rather an incite into why your fat loss progress may have ground to a halt.

Let’s look at some possible reasons for that:

Firstly plateaus are to be expected, so recognise that they will happen to you at some stage, so prepare yourself to over come it. The more weight you drop the lower your daily calorie needs are, unless you are vastly increasing the volume of muscle in your body, which is almost impossible especially in a deficit. So as you reduce the body fat you may need to think about reducing the calories alongside it slightly also to get the desired effect.

Sometimes it is a simple case of dropping the guard ie; eating more than you are telling yourself. Seems like an odd reason, but very valid and something I witness very often. The old habits slowly creeping back in and just a few snacks or sauces coming back into your lifestyle.

Are your workouts as intense as they were at the beginning? You must be constantly progressing in order to feel that sensation that you had after your very first workout, so the intensity must be there always. Do not judge intensity on the numbers you hit 2 months ago....keep improving!

Have you been using the same style of dieting the entire time? What I mean is, maybe it is time to ‘trick the system’. Calorie cycling is a good way of switching things up, with high, low and moderate days.

HAS YOUR WEIGHTLOSS STOPPED?

1. Don’t Give Up!

2. Know Your Numbers

3. Increase Your Protein

4. Add Weight

5. Change Your Routine

6. Drink More Water

7. Boost Your Metabolism

8. Keep Track

9. Balance Your Hormones

10. Rediscover Your Motivation


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I love my job but the fitness industry is a tough business – don’t let anyone tell you otherwise. It’s a career path that has a huge turnover of would-be entrepreneurs. So many personal trainers and coaches - who may well be among the best you’re ever likely to meet - have tried and failed to successfully expand their career into running their own fitness business.

It’s a highly competitive market which requires not only progressive health and fitness know-how but also a big helping of business nous. However, there’s one ingredient in particular that can’t be done without in order to succeed in this industry: passion. If you love what you do and live it, night and day - then you will own success. An unerring passion for health and fitness and its promotion among my clients and people I work with has always formed the basis of my business.

Passion drove me to build the FF Fitness franchise from the ground up – that passion still burns strong. I’ve hit a lot of bumps along the way but I quickly discovered that when workloads were heavy a strong passion to achieve was the most important factor in seeing me though. When times are tough passion drives you on. In the ever-evolving health and fitness industry a lot of effort is required not only to keep up

with changes but to stay ahead of the ever-increasing pack.

What everyone doesn’t see behind the social media campaigns is all the work that goes on behind the scenes to make everything tick day in and day out. Right now I’m sitting in front of a computer before 5am just to write this blog. That will ensure I’m on time to open up the office at FF Fitness headquarters for 6am. My day will be spent dealing with suppliers, holding meetings, revising timetables, working with my team and most importantly catering for clients. By 8pm it’s finally time to go home, but even then there are usually important emails to be sent and calls to be made. Don’t get me wrong, I’m not complaining –it’s all part of a package which I signed up for.

The career I’ve chosen has rewarded me handsomely and I wouldn’t swap it for the world. I just want to spell out some helpful facts for those of you embarking on a career in the fitness industry. Like so many other walks of life - making it in this industry requires the rolling up of sleeves, the pulling up of socks and a fair share of good, old fashioned, back to the grindstone hard work. With a true passion inside, you’ll take it in your stride but if it’s not in your heart, then don’t even start. Until next time - stay fit, be healthy!

The second regular instalment from Seamus Fox of FF Fitness on how to make a successful business from changing other peoples’ lives.

Career in fitness


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WHAT IS K-1 Kickboxing? There are many different forms and styles of kickboxing with many governing bodies throughout the world, Mauy Thai, light contact, points fighting and K1 rules to name a few. So it can be very easy to get mixed up with some of the rules.

I am from a full contact kickboxing back ground and then to seek a new challenge I moved on to fight in K1 rules or oriental rules at it is sometimes known. Today I will give you a brief rundown on what K1 kickboxing is about and where did it originate K-1 is a combat sport that combines stand up techniques from Muay Thai, Karate, Taekwondo, Savate, San shou, Kickboxing and traditional Boxing.

The K of K-1 is taken from the initials of these standing fighting sports, such as karate, kickboxing, kung-fu, Kyokushin, and Kempo. The sport was first formed by Kazuyoshi Ishii, a former karate practitioner who had formed his own organization, Seido-kaikan karate, in 1980 and In 1993 Mr. Ishii founded K-1 exclusively as a kickboxing organization. K-1 techniques consist of high kicks, low kicks, knees strikes, punches and defensive movements.

Kicks and Knees are allowed to the legs, torso and head as well as traditional boxing techniques. Amateur fighters would wear shin protection while professional fighters do not. If you were to attend a full contact or points fighting competition sometimes the bouts are on mats and not in a ring, the fighters would also be wearing kickboxing trousers. In K1 all fighters where shorts, there is also clinch work aloud similar to Muay Thai although fighters are only aloud to land 1 knee before they need to break clinch.

A Question I am asked frequently is what is the difference between MMA and K1? MMA is Mixed Martial Arts, a fighting method that seeks to combine striking and grappling. Any number or combination of systems, usually Thai boxing, BJJ, JJ, Judo, Wrestling, boxing and karate are used for competition. K1 showcases all types of striking disciplines like Muay Thai, Karate, Tae Kwon Do, Savate, Sanshou and boxing.

At Strike Martial Arts Academy we train every night of the week. Beginner’s sessions are on a Tuesday and Thursday at 7.30pm and they are open to everyone. Check out my facebook page @DanielQuigley or @StrikeMartialArtsAcademy for full time table listings or for any other information.

I hope I have answered any questions you may have on K1 kickboxing. In my next write up I will be talking about why it is important to get your child involved in martial arts and the many benefits they will receive from getting started at an early age.

The second instalment from regular columnist Daniel ‘Pinta’ Quigley


Tel: 078 0934 9976Email: [email protected]

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Strike Martial Arts Academy is a modern purpose-built facility equipped to cater for K1 Kickboxing, Judo, Wrestling, mixed-martial arts training (MMA), Jiu Jitsu (BJJ), Personal training and mixed strength type training with the added bonus of an in house physiotherapist.

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Most articles would agree that having a healthy diet and exercising is a sure way to reducing stress on your body, if you lower sugar, subtract alcohol, introduce a steady flow of energy and take on board all the right vitamins and minerals then you will obviously be creating a better healthier and more functional environment within yourself thus reducing the levels of stress on your body.

It has been said that exercise can produce endorphins, which in turn makes you feel better etc.. etc.., however, due to the volume and intensity that some people train at on a weekly basis, the stress can be brutal on the body, especially if you have switched from a sedentary lifestyle.

When exercising at a high level you are basically causing micro-traumas within the muscle, so essentially we are trying to ‘break the muscle down’ and the result from this is an adaptation by the body to

recover stronger and with more volume. For this to happen we need

an ample rest

period, coupled with the correct nutrition. I urge people to listen to their bodies when it comes to rest and recovery, if you are feeling drained, sore, achy under the weather, then please do not train and look at the possible reasons for why this is occurring. Duration of sleep is critical with 7 to 9 hours at night being a must, and if you feel like you need a nap during the day and you get the opportunity please don’t hold back. If you are not getting your 7 to 9 hours rest there is no training and diet routine in the world that will get you where you want to be.

The science behind why sleep is so important in this program is simple; that is when growing happens so to speak. If you are not getting enough sleep then you must compensate by eating more.It is advisable to refrain from watching TV and scrolling through social media at least an hour before bedtime.

Also make sure you are sleeping in a dark room with a l l

devices that might make noise or generate light removed from the room...as dark as possible and as quiet as possible. Absolutely no coffee should be consumed in the evening time, therefore, have a cut off point of around 4 or 5pm for that last coffee hit.

We should also try not to train too close to bedtime in order for our CNS to relax to provide a deeper, sounder rest; so make sure to leave a 3 hour gap between training and bedtime.

Relieving stress from your life may actually be a case of moving away completely from the things that are causing the stress, basically eradicating the stress, or even taking 20 minutes out each day just to spend in a calm relaxing atmosphere for e.g. a bath, or in a quiet space alone with your thoughts.

Just remember stress kills.....weightloss and muscle gains!

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LIVE SPORTLIVE MUSICLATE BAR

ALWAYS FREE ENTRYfully heated beer garden


OPEN FROM 12 NOON DAILY UNTIL LATE

T: 02871 364330 // 02871 369775E: [email protected]

cocktails · tapas · fine wines · bistro style food

1-7 MARKET STREET, DERRYTEL: (BAR) 028 7137 1665

(STEAKHOUSE) 028 7127 9185E: [email protected]

Winebar & Steakhouse

FOOD SERVED ALL DAYDRINKS PROMOS

LIVE SPORTLIVE MUSICLATE BAR

ALWAYS FREE ENTRYfully heated beer garden


1. In life we will all take hits and failures, the key is in learning how to take those hits and failures. In Kickboxing, (especially in competition), your child will learn how to fail- a lot. But with taking hits and fails, your child will also find success- a lot. Learning how to deal with this at an early age can only have positive effect on your child’s later life.

2. Learning about conflict resolution: In Kickboxing your child will learn positive ways of dealing with conflict and how to react in a respective manner.

3. Kickboxing is a great way to get your child involved in healthy living through becoming more active. With levels of obesity rising in today’s society, now is a good time to get your child involved in sport.

4. When children take part in belt grading through Kickboxing; at an early age they learn that they have worked hard putting their techniques into practice. The end result will earn them a new grading belt. There is no monetary value to that belt but that is irrelevant to the child. They have understood they have now stepped up a level in their sport and will feel a sense of achievement. To many kids, it will be their first understanding of a personal goal.

5. When your child is in the Kickboxing gym they are there for normally one hour per day. In that one hour, not once will your child stop to think about their X Box, Play stations, Facebooks, Social Media etc...your child will want one thing, to learn Kickboxing. Thus with that, they socialise with other kids their age, learn discipline, gain self confidence, and most of all, learn how to respect those around them and their Sensei, (Coach). These characteristics they will most definitely take to the outside world whether it be in school or at home.

078 0270 9586 / 079 3817 1611

ADONIS FITNESS LIMAVADYThe Sport Of Fitness Has Arrived In LimavadyCross�t • Introduction To Cross�t • Female Only Cross�tBootcamp Training • Monthly Measurements • Bespoke Zone Diet Meal PlanningPersonal Training • Weightlifting Club • Powerlifting Club • Small Group TrainingSports Speci�c Block Booking Slots • Experienced Coaches • Client Focused


STAR RUNNING COLUMN

Calling all “Couchers”!

If you’ve ever looked, with a hint of envy, at those groups of runners flying past you, in a flurry of colour and camaraderie, and secretly wished it was you but hadn’t the first clue where to begin, then look no further than your nearest C25K program. And there are many near to you, believe me! Personally, I would recommend our own Star Running Club C25K, as testimonies like this can corroborate;

“I love that my daughter Tara and I achieved it together, even though she now leaves me behind on every run!” Shannon Healy“We train, laugh, cry and celebrate together” Andrea McCallion

However, on a more serious note, and one which may resonate with many ‘couchers’, this beginners running program is about much more than simply running. It is about coping with bereavement and loss, dealing with and recovering from illness, raising self-esteem, positive body image, weight loss and much, much more.

“After being diagnosed with a heart issue, I wanted to get back out running. So glad I did. So happy” Ronan Keenan

“If I can do it, anyone can” Elaine Lynch

All of lifes challenges can be seen from another angle or dare I say it, ’forgotten about’, for approximately twenty minutes as you listen out for that

dreaded whistle of instruction from the time-keeping coach. Some of our own “couchers” have achieved goals that they never imagined possible, and have now graduated into the intermediate level of the Club. The encouragement from the coaches, and sense of not wanting to let anyone down, especially ourselves, is tangible.

“The support of the group and the coaches is amazing” Shaun O Donnell

“I tried a C25K before but only lasted one night. Star C25K are very welcoming and encouraging” Sinead McDaid

No one ever said it would be easy but it is always worth it.

The sense of achievement and total belief in your own ability shines through the smiles of the qualifiers as they cross that final finish line.

“I have met my hero, and it is me” George Sheehan

STARBARSepisode 2

IT’S NEVER TOO LATE TO START RUNNING!


A 30 minute series of fitness tests which can be performed anywhere… no equipment needed!

Sometimes life gets in the way of our training schedules. A late office meeting, a work trip or a flat tyre on the way to the gym can throw a spanner in the works. Local group class instructor and personal trainer Andy Chapman has devised a 30 minute fitness testing session that can be performed in a hotel room or in your living room in front of the TV. See if you can hit your target on each test! Keep your scores and retest on a later date.

WARM UP

45 seconds high knees/15 seconds rest, 45 seconds heel flicks/15 seconds rest, 45 seconds jumping jacks/15 seconds rest, 45 seconds shoulder taps/15 seconds rest, 45 seconds mountain climbers/15 seconds rest x 2 rounds.

TEST YOUR FITNESS

TEST ONE: Death By – Burpees/Jumping Jacks

‘Death By’ is one of those workouts that just creeps up on you. You spend the first five minutes wondering if your heart rate is climbing out of the sleep zone, then when you start to feel it working out of nowhere, a wall of fatigue comes hurtling towards you like a steam train.

With a continuously running clock, you complete one rep of both exercises (burpees and jumping jacks) in the first minute, two of each in the second minute, three of each in the third minute etc. Continue until you cannot complete the required reps in the minute.

Your score is the total number of reps. So if you finish on the third round, on your second jumping jack, your score would be (1+1) + (2+2) + (3+2) = 11.

TARGET SCORE: 240

ROUND 1: 20 seconds - 20 repetitions10 seconds rest







ROUND 8: 20 seconds - 11 repetitions

Your Tabata score is 11

With air squats, the aim is to drop your hips below knee height with good form on every rep.

TARGET SCORE: 18

TEST TWO: Tabata Air Squats

Tabata scoring is brilliant as it allows your timer to become your coach and trainer. The Tabata protocol requires to push yourself on any exercise for 20 seconds, then recover for 10 seconds before repeating, another seven times. Your Tabata score is simply the lowest number of repetitions during any 20 second split. For example, if your reps look like this:



TEST FIVE: Plank Hold for time

If you can hold an abdominal plank position for a couple of minutes, you’re in a good place with regard to core strength. Planking will help build your deep inner core muscles that lay the groundwork for that six-pack look. Keep in mind, however, that in order to really get “six-pack” abs, you have to shed fat. Men need to get their body fat down to about six percent, and women around nine percent in order to achieve that classic six-pack.

TARGET SCORE: 2 minutes

TEST THREE: Tabata Push Ups

Probably one of the toughest exercises to do on a Tabata, you’ll start strongly and think the target is easy to maintain, but come the fifth round, your triceps will start to become a little more unforgiving. If this is your first time testing Tabata Push Ups, be conservative. Make sure your chest touches the ground at the bottom of the rep, before fully locking the arms at the top. If you can’t perform full range push ups, test yourself with your knees on the ground.

TARGET SCORE: 16

TEST FOUR: Tabata Burpees

The first two Tabatas were tests of muscular endurance in the lower and upper body. This is a completely different feeling. Burpees on a Tabata template tests your anaerobic threshold to the limit. Suck it up and keep going. It’ll be all over in no time! For the burpee, make sure your chest and hips make contact with the ground at the bottom of the rep, and complete a clap with both feet off the ground at the top.

TARGET SCORE: 6

Andy Chapman is a personal trainer and co-owner of Adonis Fitness Limavady and CrossFit Limavady. The former Limavady Sports Council Male athlete of the year is a double WPU world champion powerlift-er and keen CrossFitter. He is a former sports writer for the New Zealand Herald.



31st July 2016NORTHERN IRELAND

PRO-AM NATIONAL CHAMPIONSHIPS 2016

QUALIFIER FOR WFF WORLD CHAMPIONSHIPS, WFF UNIVERSE & WFF EUROPEANS

at Irish Muscle Power held in the Titanic Exhibition Centre, belfast

female bikini, athletic (toned figure), female superbody (trained figure), juniors under 23, masters over 45mens fitness, mens athletic, mens superbody, mens performance, Mens Height/Weight classes, Open Class

for more information please go to

www.irishmusclepower.com6

World Fitness Federation

stamina magazine april 2016

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