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PARK RUN – YOUR PERFECT PARTNER

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The weeks are slowly counting down towards the June Bank Holiday weekend and the Vhi Women’s Mini Marathon, and three familiar faces are looking forward to the big day, having already faced up to big challenges themselves this year.

Clare Scanlon, Noeleen Lynam and Lucy Dillon will be well known to viewers of the massively popular RTÉ show Operation Transformation, and the three ladies are now gearing up for their next milestone – the Vhi Women’s Mini Marathon.

The three Leaders from the RTÉ show are looking forward to the event as they continue the training regimes that saw them drop a combined 64.9 lbs over the course of the show.

Clare Scanlan is fighting through the pain barrier at the moment with a troublesome knee injury but she is adamant that it will not stop her making the finish line in Dublin in June.

“I’m not setting out to jog it because of my surgery. I have my cartilige torn and i am aiming to walk it but I hope to jog a little bit too. They are kicking off a new park run in Newcastle West in the coming weeks and I will definitely be doing that but at the moment I’m walking every couple of nights and cycling.

“I’m doing the bike to suit my knee, it’s non-resistant, you’re not putting pressure on it, but I’m also walking two nights a week plus the exercises online from Karl Henry so it’s a combination of all those you know. ”

One of the most important things aspects of the Vhi Women’s Mini Marathon is of course the fact that it is something for women of all ages, and abilities to enjoy and Clare says that even if she can’t run it, she’ll still finish it and use the training as part of a healthy life-style.

“A lot of people walk it anyway- the majority of people do walk it. Running isn’t for everyone, it might never be for me even, but you never know!

This [staying healthy and fit] is a long term project. I have come a long way in a short time, the intensity we had on Operation Transformation, I suppose you couldn’t sustain that. Right now it’s about preparing for the Mini-Marathon and getting into a rhythm that suits your lifestyle. I’ll definitely keep it up and won’t go back to the way I was definitely.”

Her fellow Operation Transformation leaders Noeleen Lynam and Lucy Dillon were in full agreement that the fitness kick wouldn’t stop once the cameras stopped rolling on the show and Noeleen is working hard to get herself ready for the race.

“It’s going well,” she says of her prep. “I downloaded a plan, we had the app for doing the 5k and now I’ve to move up to the 10k and I’m following that to the best of my ability and it’s going well – hopefully I’ll be ready for June!”

“I know with Operation Transformation people say “oh my gosh [what happens] once it finishes?” but they (RTÉ) are very good and we had a life coach session with Dr Eddie where your goals for the next year were set out, either fitness or in other areas. I actually find that I try to do the running and swimming every second day and the resistance training on the other days, and I have got to the stage that I feel if I don’t do them I’m missing out. I feel bad for not doing them! It’s not something that would have happened before but you get into that way of thinking and when you know how good you feel after doing the exercise, you don’t want to give that up.“

Lucy Dillon agrees and believes that park run is the perfect way to get yourself ready for the Vhi Women’s Mini Marathon. She says having the goal of the race has helped her carry on her work from the show.

“It has definitely, if not helping me even more. My fitness regime is stricter than my food plan at the moment – that hasn’t gone out the window, I’m lighter now than I was on the show- but my fitness plan is going very well.

“I find it easier now, I’m doing more exercise  than when I was on the show because Op Trans was very intense, trying to fit everything in. I can now do it at my own leisure rather than fitting it around the camera. Even on Wednesday night there I did a 10k in Dundalk and that’s something I couldn’t do when on the show.

“I do the park run every Saturday morning and that gives me confidence knowing that I have that every Saturday. Other than that I’m on a ten week training plan, the interval training is good. I signed up for the 10k to give me a taste of it.”

Her advice for anyone still thinking about signing up for the Vhi Women’s Mini Marathon is do it and then get yourself down to the nearest park run to get into your stride.

“Jump in, do the park run, there’s plenty of people doing it and that will push you on because you’re not on your own. There’s still plenty of time to get ready for the mini-marathon. You can walk it if you want, and anything you do between now and then is a bonus really.”

Get your official Vhi Women’s Mini Marathon gear now at Elverys.ie http://bit.ly/1MBVRbE

PUSHING ONWARDS

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Hayley Coleman is one of the most best known make-up artists in the country and will this year be running the VHI WMM for the first time. Elverysblog.com will be following her progress as she gears up the run on Monday June 6th.

It hasn’t been ideal training weather in the last couple of weeks but Elverys ambassador Hayley has still kept up the hard work ahead of the VHI Women’s Mini-Marathon as she explains.

“Because the weather is just so bad recently I really didn’t want to go outside! I did a 6k run on Sunday last but I have been doing more in the gym, strength & conditioning and that – it’s keeping me on my toes. I’ll try and get a run in over the weekend, but it is so horrible with the storms and wind… With the evenings getting a bit brighter though it will be a help, but overall training hasn’t been too bad, I’m getting on ok.”

She points out that despite the less than desirable conditions doesn’t mean that you need to shelf the training.

“Exactly. I was doing a lot of treadmill work and trying to get out on the road but the weather put paid to that. Having said that the weather has improved a bit and hopefully I’ll get a half an hour run in over the next couple of days to keep up my fitness. When the weather is that bad I try and push myself a bit more in the gym because it helps with the overall fitness really and that’s as important as anything. I feel myself getting fitter though when I do get out to run as well.”

With the knowledge that the better prepared you are for any event the better, Hayley has been wearing the Shock Absorber Max Sports bra and EVB Sports Leggings and she is delighted with how much protection and support they have provided in her runs.

“The Shock Absorber are amazing, very, very good. Some girls don’t wear sports bras when running and I think that is just ridiculous because they are so helpful. The EVB are great, they give you so much support in your core, they keep everything in – you’re not wobbling around,” she laughed, “but it really does help mentally as well when you know you have the right gear, it helps you when you’re getting out there to run.”

Read Hayley’s previous column here – http://bit.ly/1MrzlCm

“The great thing as well is that you wouldn’t notice them, they are not intrusive at all. I’ve worn them for running and they really do help support your posture. The EVB are so great for that, and the Shock Absorber gives you such support as well. I’ve had people with back issues ask me about the EVB and I have to say I’d have no problem recommending them at all.”

“They’re black as well, you can’t go wrong – they are fashionable, and when they’re fashionable that’s also important ha!”

While the weeks are counting down to the big day, Hayley is not getting worried focusing on the event just yet.

“I’m not even thinking about it [June 6th] to be honest. I’m just looking to get fitter and starting to enjoy running more. It’s coming much easier, it’s not a chore any more, I’m enjoying it now, maybe it’s because I am getting better at it. When I miss a day I feel like I want to get out there and do something more. Running for me was difficult and I still do find it tough – it doesn’t come easy to me. Everything else isn’t too hard, but running is tough, but I feel as if I am getting better at it and that’s a great feeling.”

There’s still time to get involved with the 2016 VHI Women’s Mini Marathon – register now and keep up to date for tips and informaton on Elverysblog.com http://bit.ly/21z6LWo

ELVERYS INTERSPORT & VHI WOMEN’S MINI-MARATHON 2016

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Elverys are once again proud to be a partner of one of the biggest sporting and social events of the year – a carnival of fitness that has become one of the most important fundraising events in Ireland on an annual basis. The Women’s Mini Marathon, sponsored by VHI is a powerful movement that not only benefits charities countrywide but also provides an invaluable chance for women throughout Ireland to use it as a vehicle to get fit.

Gaining, and maintaining, fitness is not just about a single day which is one of the main reasons that Elverys have launched our #CommitToFit campaign this year. Outside of the big day at the start of June when we see up to forty thousand women descend on Dublin’s streets, we at Elverys know that in the months preceding, in every town and village, there are women on the streets and roads getting in shape to take on the challenge of completing the course, being committed to their fitness. Our SS 2016 range of activewear reflects this and we understand that a healthy and active lifestyle is vitally important for everyone. As ever in our long association with this great event, Elverys Intersport is ready to help in any way we can to ensure that everyone is prepared as best they can for the June Bank holiday.

If you’re unsure of what you need to do to get into shape, if you want to learn more about recovery, training techniques and nutritional advice to get your body ready for the VHI Women’s Mini Marathon, Elverys Intersport is here to help. With regular plans, suggestions and advice in association with the Evening Herald and on Elverysblog.com, we intend to make sure that not only are you taking part for a worthy cause but also that you’re learning lessons that will benefit your health and fitness regime long term.

We will be bringing you tips from experts and special contributors, including the fantastic Hayley Coleman, steering you in the right direction in terms of footwear, clothing and fitness accessories. Elverys Intersport also promises to guide you in the right direction when it comes to battling the elements – sun, rain, wind or sleet, we will have you ready for whatever is thrown at you during the next few months.

We’re looking forward to motivating you with fitness essentials and excite you with new technologies and we will do all this and much, much more between now and June, as you set off on the path to the finish line, of this most wonderful, and iconic of events!

Grab your Vhi WMM training range now at Elverys.ie! http://bit.ly/1MBVRbE

LIVING THE DREAM – DON’T STOP NOW

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I hope the clean eating and exercise plans that have gyms heaving every January are still being maintained as we head deeper into February. For regular ‘gymmers’, January is met with a sigh of “here we go again”. Sunglasses are optional as gyms nationwide are swarmed with eager new clients dressed head to toe in spanking new gear, with colours ranging from black to neon and every print & pattern in between. Then February arrives and the peak times suddenly begin to resemble less and less like a sports themed nightclub plugging with protein shakers instead of alcohol! By the time the Spring rolls around normality usually ensues.

Unfortunately, for many, the fervour they tackle January with is often diminished by the time they hit Spring.  We’ve all heard the stories.  “I was up at six am four mornings this week at the gym, then I went out running every evening” and their new diet has rendered the need to chew redundant – as they juice everything possible in their Nutribullet! I certainly admire their enthusiasm… but it’s not smart. It simply isn’t sustainable, and exposure to such increases in exercise training in short periods of time increases the risk of injury. Strained muscle coupled with poor sleep and inadequate nutrition… “ah sure, the gym wasn’t for me anyway!”

 

ADVICE

I often get asked for advice on diet and exercise by people who consider themselves a regular Joe or Mary. Not necessarily aiming to be the next Katie Taylor, but they do want to get fit and look better. Now, more than ever, there is a massive push towards being fit, strong and healthy, and that is awesome! Like any trend (and I hope this move far outlasts being a trend), it brings out all sorts of opinions from ‘experts’, some more renowned than others.

The advice I would give anyone is simple. Make small changes to your lifestyle, the incremental changes are much better than wholesale changes trying to overhaul your lifestyle in a week! The World health Organisation (WHO) has guidelines that each adult should exercise at a minimum of 30 minutes of moderate intensity every day. Moderate intensity equates to being out of breath to the point of being unable to complete a sentence; being sweaty and having your heart rate up. These are the bare minimum guidelines to be a healthy adult. Sounds simple? You would be surprised how many don’t hit that mark. If you can commit to half an hour everyday it is half the battle, and you can then gradually build up the intensity of whatever exercise regime you are following.

Another helpful tip is to do have a training buddy or group. If you regularly make a plan with someone to meet up for a class or running session, you are more likely to turn up on the days when you just don’t feel like it. I know myself, it was hard to train alone over Christmas when I was away from organised team sessions.

SHORT TERM

‘Diet’ is a word I have issues with. It suggests that it is for the short term, and again, not sustainable. Instead focus on your nutrition, what you ingest on a day to day basis.  In the simplest of terms, be aware of what nutrients your body needs, in what quantities, and the foods that have them. The three main components of a healthy daily food plan are carbohydrates, protein and fat. We need carbohydrates for energy. You should fuel with wholegrain carbohydrate before exercise.

Fat is necessary but the majority of dietary fats should come from unsaturated sources such as oily fish, avocados, nuts and seeds.  Protein is essential for muscle repair and recovery and should be eaten throughout the day.  Turkey, chicken, fish, meat, dairy and nuts are all good sources of protein.

Sports supplements play an important role in supporting the build and repair of muscles, and to aid recovery. Whey is the type of protein that is most quickly absorbed by the body, and should be consumed immediately after an exercise session. Products such as chocolate milk can offer a simple alternative to whey protein for the standard ‘weekend warrior’.

QUALITY OVER QUANTITY 

Personally, I would have considered myself to have a fairly good diet but the Irish nutritionist Nora Ní Fhlannagain wasn’t long deflating that bubble! My problem wasn’t necessarily the type of food I was eating, as much as the quantities. Apparently, my portion sizes equated to a recommended amount for a family of four!! We had a particularly arduous debate over my reliance on consuming four Weetabix (five on match days) every morning without fail. In my mind, it had done me no harm in getting me to where I was, and I didn’t quite resemble a baby elephant either. Slowly though she has changed my breakfast habits to match whatever level of activity or training I will be doing that day. But if Weetabix suffer losses at the end of this year they can talk to Nora…

MODERATION

Everything in moderation including moderation is a handy life motto. Be aware it isn’t easy to change a habit and we all have relapses. Cheat meals or little treats are necessary in order to keep the wheels on the bandwagon. Even with treats, it is important to be informed about what you are eating. Everywhere we go we see labels such as ‘organic’; ‘raw cacao’; ‘gluten free’ followed by brownie; caramel slice; cake; flapjack etc.  Don’t be fooled. If it is a dessert or treat, regardless of whatever far flung island its plant originated from, it quite likely still contains sugar and fat. If you want some chocolate, go to the local shop and buy your favourite bar (some bars with lower calories include Curly Wurlys and Purple Snacks). They will probably taste better and are cheaper too. Try not to eat a multipack though!

I don’t claim to be a nutritionist; these are just some of the basic guidelines that we should all adhere to, for a healthy body. Likewise with exercise, simplicity is key. You don’t have to be great to start, but you have to start to be great. Make small, simple lifestyle changes and you are more likely to stick out January, February and beyond. Prove the regular ‘gymmers’ wrong, because they are all betting they won’t see you in a few weeks!

Louise Galvin is a member of the Irish Sevens squad, Munster Championship winner with the Kerry Ladies GAA squad and former national league winning basketball player with UL. Follow her on twitter @lougalvin4

Check out our great range of Sports Nutrition at elverys.ie http://bit.ly/1De4a7Z & our #CommitToFit fitness campaign http://bit.ly/1n8qU8E

ALL IN THE HEAD – BUILDING A WINNING TEAM

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Elite Performance Mind Coach Denis Coen gives us insight and tips into simple practical mental skills and effective coping strategies to allow you to unleash your true potential in sport. This time we look at building trust in a team environment.

Building a championship winning panel can be a very challenging, daunting and complicated task. Getting a team, whether in business or sport, to come together to achieve a vision is never going to be easy. Why? Because athletes come from different backgrounds with different values and beliefs. They all think and behave differently also and therefore, building a successful panel is a process. You can’t expect a group of individuals to come together and become a fantastic team without looking at some of the barriers that may hinder the success of a club or organisation.

Attitude

Recognising the dysfunctions within a team, evaluating and discussing them can bring about unity and consistency within the panel. The implications of not been able to discus and see dysfunctions within your team will be the result of underlying tension among the athletes. If such tensions exist the performance of the team will be affected.

Like fitness testing, the attitudes and behaviours of athletes need to be measured and discussed regularly. Just because a player gives a verbal commitment at the beginning of the year does not mean his commitment will remain reliable. Likewise, a player that may seem like a team player may have his own individual agenda for the season.

Having an individual agenda that does not correspond with the team goals and vision will also have an effect on team morale and performance. And you know that low team morale is a major confidence killer to any team. Having worked with various teams over the years I have distinguished many different dysfunctions of a championship winning team. One of those dysfunctions is the lack of trust.

Trust

Trust is the primary foundation for building a championship winning panel. It is a critical part of team building and it really and truly is at the heart of teamwork. Failure to understand or build trust is the result of team players and team members not been able to open up to one another.

Having worked with various teams in different sports over the years I have found that players have difficulty opening up to each other. Understanding a teammate’s emotions and motivations will result in team unity. Therefore, it’s important to understand how teammates feel and think. Sport is an emotional game. We may not always admit this but it is true. To build trust one must learn to value the emotions of their teammates.

Success

Teams that win championships do not hold back. They are completely open with one another and aren’t afraid to admit to their mistakes and weaknesses. They will seek help for their weaknesses from teammates and work on them and they will work hard to learn from their mistakes. Weaknesses may not always be physical or tactical within a team or panel. A player’s weakness maybe a behavioural or mental one that has a negative impact on the panel. It is important to be open and honest about this also. By challenging and rectifying a behavioural or mental weakness will more than likely increase the performance and success of a team.

Having trust means having confidence in your teammate and having confidence in the direction and vision of the team. When trust is at the core of a championship team, team members are more likely to commit to the process of a common goal. No matter how difficult the process, team players will stay committed to it during the ups and downs. When trust is evident there is an absence of suspicion and fear among the players. The players will depend on each other and believe that each and every one in the panel is capable of performing to get a job done.

Bring out your best in pre-season with our great Home Gym equipment sale. http://bit.ly/1NuYRdS

WOMEN IN SPORT – MAEVE O’SULLIVAN

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In our latest instalment of “Women In Sport”, we talk to Portlaoise Panthers point guard and under-age coach, Maeve O’Sullivan.

There has been much made recently of the amount of time and effort that inter-county GAA players put into their sport and the question of whether it is worth it or not. It’s a valid question and worth exploring, but if you step back for a minut