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Benefits of a Home Gym

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3 REASONS A HOME GYM BENEFITS EVERYONE

Sitting on the couch watching TV and feeling a bit guilty that you’re neglecting your fitness? Have a spare half an hour but not sure you can make it to the gym? Want to get back into a fitness regime but not sure when or how to start?

Well if you’ve nodded your head to any or all of the above then it’s time to think about looking at Home Gym Equipment and the benefits that can bring to you immediately for your fitness regime (as seen on the RTÉ Today Show!).

Cuts down on gym memberships 

Most households feature more than one person – that equates to more than one gym membership for a household. The beauty of investing in home gym equipment is that you cut down on memberships or trips to the gym. Grab an elliptical and you can ease yourself back into a training regime if you’ve dipped in more recent times. It’s one of the most accessible machines out there for anyone getting started or coming back from injury, but it also is perfect for the more experienced fitness fanatic – basically it’s ideal for everyone in your household!

Cater for everyone

A treadmill is a machine that offers a multitude of ways for anyone to commit to their fitness regime. Looking to lose calories? There’s a work out for that. Looking for a speed work-out? There’s a work-out for that. Want to get in a 5k walk without having to head out into the rain and wind? The answer is right here!

Take the pressure off 

It can be very tough for parents of young children to stay focussed on a fitness regime, but when your gym is literally in your own home, how much easier would that be? Pitch up a multi-gym, treadmill or exercise bike in a spare room or even the corner of the room and you have the peace of mind of not having to leave the house, but you also get some down time for yourself while not neglecting your own fitness.

Having a home gym gives you a chance to offer a great impression to your children too. It allows them to see that their parents take fitness seriously and introduces them to a healthy outlook on life from an early age.

There are so many reasons why a home gym could be the most important bit of equipment you bring into your home this year – can you ignore the benefits?

Check our our brilliant Home Gym Equipment Sale NOW ON in selected stores and online http://bit.ly/2eDdBZw

Charity Partnership

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CYCLE AGAINST SUICIDE ANNOUNCE PARTNERSHIP WITH INTERSPORT ELVERYS

Intersport Elverys are pleased to announce our partnership with Cycle Against Suicide to help spread the message “It’s OK not to feel OK; and it’s absolutely OK to ask for help”.

Cycle Against Suicide beanie hats are now on sale in Intersport Elverys stores throughout the country. A portion of the proceeds from the sales will go to Cycle Against Suicide, to help promote its aim that “together, shoulder to shoulder, we can break the cycle of suicide on the island of Ireland.”

Over 800 people die by suicide in Ireland each year. That is 800 families and communities devastated; 800 lives cut short. Cycle Against Suicide aims to affect change by beginning a conversation about mental health in schools, businesses and communities throughout the island of Ireland.

The launch, which took place in Dundrum Town Centre on 17th November, saw Cycle Against Suicide Ambassadors; Ireland women’s rugby captain Niamh Briggs and former Dublin footballer, Jason Sherlock lend their support to the Cycle Against Suicide and Intersport Elverys partnership and beanie hat initiative.

Cycle Against Suicide founder Jim Breen said, ‘we are really excited to announce our partnership with Elverys Intersport. We are extremely grateful to them for their support and for helping us to spread the message of Cycle Against Suicide throughout the country.’

According to Intersport Elverys senior Marketing Manager Anne-Marie Hanly, “We are delighted to be in a position to support Cycle Against Suicide as they continue their great work. We have produced an exciting range of quality beanies, which carry the charity’s messages such as ‘it’s ok not to feel ok’. With €5 per item going to the organisation, together with our customers, we are helping them to reach out to some of the most vulnerable people across Ireland to combat suicide and promote better mental health.

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

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

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 minute and look at it objectively, is there really that much to complain about? What of the players who put in a huge effort in other sports, sports that don’t garner the same TV minutes, column inches, or online focus? Outside of the elite in professional rugby, the GAA, and to a lesser extent the top flight of the Airtricity League, every week thousands and thousands of men and women spend their evenings and weekends doing their best to become their best, all away from the glare of the spotlight. Maeve O’Sullivan, the skilful and tenacious point-guard for the history making Portlaoise Panthers – currently in their first season in the Women’s Premier League in basketball – is one such individual. She argues that if you don’t love what you’re doing, don’t do it. She loves her sport and despite everything, that is the reason she plays – not for the crowds, not for the glamour, not for the trophies. For the love of the game.

“I read an article recently where the writer said he fears for GAA this year, and football in particular. He was saying that the players aren’t committing to county teams as they may have in the past and the players that are committing are training, and training, and training, and training and not winning – he’s saying, what is the point? And fair enough, I know I have training tonight and I’m looking at the clock and thinking “I’d love to get out of it, because, what’s the point…” but, then, I look at sport as my life. You do it because you love it and when things get rough, as it is for us right now [Portlaoise are second bottom of the league table], you have to pull together and learn from the positives and you have to improve. If you take his word for it in the article, you’d wonder if people took that attitude to everything in live what sort of world we’d be in? People play sport, even when they are losing, because it offers them so much more, it offers them friendship, it offers a release. When I go on the court, I’m a completely different person and I love that aspect. So, yes, losing sucks and it’s tough but you just have to put it in to get something out and like I said, I don’t have the mentality of a quitter. I’m going to take everything I can from this year and even at 28 years old, I feel i am getting better from game to game and I think my team-mates are too. That’s the positives we are going to take from it because the successes will come