Find The Right Sports Bra: Size Guide

Posted on March 24, 2022 at 12:13 pm.

For active people, your sports bra is one of the most important pieces of equipment you’ll own – so this sports bra size guide is sure to help you.

Especially if you’re entering the 2023 VHI Women’s Mini Marathon, whom Intersport Elverys are proud sponsors for 19 years now.

Even if you’re not entering it and are just a casual or serious sports person, this should be seen as an important investment in comfort and support.

Look at the care and precision we put into choosing our running shoes; the same level of scrutiny and detail should be put into the choice of sports bra.

Just like you do with your leggings too, which we have prepared this Leggings Size Guide BLOG for.

It’s estimated that 80% of women are wearing the wrong type/size of sports bras which can result in breast pain, soft tissue damage, chafing among other issues.

Choosing the right sports bra is essential for women of any size, shape or activity level. It’s important to make sure you have adequate support so you can lead an active lifestyle without unnecessary discomfort.

Read below or find our latest blog on this topic HERE

	SUPPORT
	Low	Medium	High
Activity	Walking	Road Cycling	Running
	Yoga	Hiking	Aerobics
	Light gym work	Active gym work	Contact sports

Sports Bra Size Guide: Support

Light Support Bras

Usually, low energy activities will consist of little sweat.

Activities such as walking, yoga, or stretching would be considered low energy. For these workouts, you won’t need as much support as high energy exercises.

Choose lightweight sports bras with narrower straps and bands. An adjustable strap is not necessary for support during low energy workouts.

Medium Support Bras

These workout activities will be in between low and high energy, like gym sessions or cycling.

Just like the energy level, you’ll need a medium support sports bra to accommodate your body.

Unlike low-energy workouts, you’ll need a wider strap, and since you’ll be breaking a sweat, you need a bra that restricts breast movement more than low-support bras.

High Support Bras

Any high intensity activity, like running, will require a high support sports bra, as your body will constantly be in motion and you’ll need to make sure everything stays comfortably in place.

Find high support sports bras with wide bands and adjustable shoulder straps to adjust while you’re working out or after.

What size should I choose?

You should stick to the size that you wear in a standard bra (once you’re confident you have been fitted/measured properly). Various brands will offer size conversions either on in-store signage or on the product packaging.

Sports Bra Size Guide: Features

Band

The main source of support comes from the band, which forms the foundation of a sports bra. The band should be snug around your rib cage, but comfortable. If it feels too tight, it is.

If you can fit two fingers between your body and the band (but not more) that’s the sign of a good fit.

Shoulder straps should feel secure and provide minimal stretch to reduce up-and-down movement.

Straps that fit properly should not slip, and they should also not dig into your skin.

Adjustable straps allow you to fully customise the fit of your bra.

Closure

Some bras are pulled on over your head, some have a back closure with hooks.

Bras with back closure are easier to get on and off, and gives another option to further adjust/customise the fit.

Underwire

The benefit of underwire in a sports bra is that it supports each breast individually and can help to minimize movement.

Wicking fabrics move moisture away from your skin and keep you comfortable.

The more supportive a sports bra is, the less effective it will be at wicking away moisture because of its sturdier fabric and construction. Look out for moisture-wicking technologies.

Strap Types

Please note, thin straps are generally easier to hide, however wider straps offer more/better support.

Tank top: This style is most similar to a “normal” bra. The straps are often adjustable so you can customise the fit.

Criss-cross: These straps cross over each other and usually provide good support. The straps are often adjustable so you customise the fit.

Racerback: Sports bras with a racerback have shoulder straps that come together between your shoulder blades to create a Y-shape. This style is more suited for medium- to high-impact activities, but they are typically not adjustable.

Conclusion

It’s recommended that you re-assess/update your sports bra every 6 months to 12 months as over time the fibers, elastic and other components weaken, which compromises support.

More even more content that could benefit the VHI Women’s Mini Marathon in 2022, check out our Running Shoe Size Guide.

Shop our entire range of sports bras HERE

Your Go-To Shoe Size Guide

Posted on January 26, 2022 at 1:24 pm.

Written by Intersport Elverys

We know buying shoes online can be difficult in getting your perfect size – this Shoe Size Guide is here to help!

With the 2022 VHI Women’s Mini Marathon just around the corner, it is even more important too!

For the last 18 years we have been offering unique product, advice and benefits to marathon participants.

We’ve got brands like Nike, adidas, Puma, Brooks, ASICS, Reebok, Skechers, North Face, HOK A and Merrell.

If you’re thinking of taking up running for the event, this might be for you?

We know Running is Good for you, according to Irish Runner’s Killian Byrne

So, to take the hassle out of your online shopping, we’ve compiled a lost of all the leading brands below.

Shoe Size Guide: NIKE

Brooks and Nike tend to be slightly broader in comparison to Asics and Adidas.

Check out our full range of Nike shoes right HERE:

Shoe Size Guide: ADIDAS

You can’t beat a pair of adidas, to make you look good and feel good.

Check out our full range right HERE:

Shoe Size Guide: PUMA

Puma have some of the freshest kicks around, check our full range right HERE:

Shoe Size Guide: BROOKS

Brooks are the ideal runner for every occasion, check them out HERE:

Shoe Size Guide: ASICS

Packed with performance and style, ASICS running shoes have been one of the market leaders for a long time.
We’ve a fantastic range right HERE:

REEBOK

Reebok hone in on technology, comfort and style, check out our full range HERE:

SKECHERS

Kids love Skechers, and so do we – check our full range HERE:

THE NORTH FACE

If you’re into the outdoors, The North Face is sure to help you out.

Check them out HERE.

MERRELL

For all your outdoor need, check them out HERE:

Conclusion

We hope this helped you out.

You might also like our blog on How to Start Running: The Beginners Guide

Find our extensive footwear selection on our website HERE.

Selecting The Correct Tennis Racket: Size Guide

Posted on January 21, 2022 at 9:54 am.

Written by Intersport Elverys

It’s vital that you select a tennis racket which suits your game – so this tennis racket size guide is here to help.

At Intersport Elverys, we have a great selection of tennis rackets to buy , however, it’s important to do your research before you buy.

Take a look below where we’ve outlined some of the main elements that you need to take into consideration when you’re purchasing a tennis racket.

Tennis Racket Size Guide: Choosing The Correct Racket

Ultimate Control Racket

Small head/heavy weight/thin beam for a long or fast swing
Head size range – 98 sq in and below.
Weight range – 300g – 340g
Beam width range – 22mm or less
Suitable for advanced players or powerful intermediates players.

Power Control Racket

Over sized head/lightweight/tick beam for a medium to full swing
Head size range – 90 sq in – 102 SQ in
Weight range – 280g – 300g
Beam width range – 22mm or 22mm
Suitable for all player types – this racket has a good mix of power and control. Ideal first adult racket and a physically strong beginner.

Light-Weight Racket

Over sized power racket for a compact swing
Head size range – 102 sq in – 110 SQ in
Weight range – 225g – 280g
Beam width range – 25mm or 28mm
Suitable for Beginners and intermediates especially those who are not physically strong
Not suitable for physically strong players or very young players.

Tennis Racket Size Guide: Grips

Tennis Racket Size Guide: Kids 10 Years and Younger

3 stages: Red, Orange and green.

Kids are given all the tools to succeed at this sport, with smaller courts, properly sized tennis rackets and tennis balls designed to be played at a slower speeds to help kids learn and grow into the game as they get older.

Types of Tennis Balls

Pressurized ball

This is a tournament ball and is used by advanced and professionals players, these are one the most common used.

The internal air pressure gives a greater bounce, speed and spin, which fades quite quickly over time.

A study found that the life span of pressurized balls only lasts for 2 weeks.

Pressure less ball

Generally used for beginners, practice and recreational play.

Bounces from the rubber shell, not the air inside means they wont lose their bounce like standards ball, in fact they actually gain bounce as the outer felt begins to fade. The only con is, some players find this ball to be heavier to play with.

Conclusion

Here at Intersport Elverys we have a fantastic range of products from a wide range of sports. Find our Tennis section HERE.

Finding the Best Swimming Gear for Kids

Posted on January 19, 2022 at 4:20 pm.

Written by Ger Flanagan

Are you taking the plunge (like that? ) with your kids and introducing them to swimming lessons? Or are they more accomplished in the discipline but you’re looking for some new swimming gear for kids?

Well Intersport Elverys has all the best products for all levels and ages of swimmers, from the best brands in the business.

We’ve got large ranges of swimsuits and trunks, swim caps, goggles, nose plugs, socks and other accessories.

So keep reading to make sure your kids are ready for the water before they make the jump!

Or if they’d like to go Sea Swimming, check out our Blog on Sea Swimming Right HERE.

Essential Swimming Gear for Kids

First things first, no swim can happen without some trucks or a swimsuit!

It’s an essential piece of swimming gear for kids.

For boys, swimsuits like the Speedo Endurance Jammer Boys, the Nike Boys 4 Volley Shorts in blue, or the Speedo Tommy Turtle Place Aquashort are proving really popular.

While for girls, it’s definitely worth considering the Speedo Koko Koala Swim Top & Short combo, the adidas Girls BOS Suit in Black or the Speedo Boom Logo Allover Tankini.

Check them out below

Best Swim Cap for Kids

Most pools won’t allow anyone enter the pool without a swimming cap now.

But they are also essential for keeping your kids safe and protected while in the water.

Swimming caps will keep their hair out of their face, keep it drier while also protecting it from the chemicals in the pool water. Not to mention keeping water and bacteria out of their ears.

And for those competitive swimmers, it will also make them faster from a hydrodynamic purpose.

Some of our favourites include the Speedo Silicone Junior Swim Cap in Black, the Nike Solid Silicone Youth in Blue or the Speedo Long Hair Cap.

Essential Swimming Gear for Kids: Googles

Goggles are great in helping your child feel more comfortable in the water and to help in their swimming lessons.

As your child gets older and progresses in swimming, goggles can be key in playing an important part in allowing them to do this in utmost comfort.

And don’t forget, if your child wears glasses, they may also need goggles or even prescription goggles, which are available to purchase via your optician.

We’ve an incredible range – check them out below.

Or, our favourites include the Speedo Kids Vengance Mirror Goggles and the Speedo Futura Biofuse Flexiseal Junior Asso.

Essential Swimming Gear for Kids: Socks

Swimming socks are a brilliant safety measure to ensure your kids don’t slip and fall in and around the pool and changing rooms.

If you’re swimming outside, they will also protect your kids’ feet from the sun, protect them from rough surfaces and getting cuts as well as keeping them warm in cold water.

Click the link below to see more.

Essential Swimming Gear for Kids: Accessories

We’ve also got a complete list of accessories that will make swimming that bit more enjoyable and fun for your kids.

Little things like nose plugs, ear plugs, armbands, fins, splashball and floats will all make things that bit easier.

Conclusion

We hope this blog will help you kit your kid out for their next adventure in the pool or the sea.

Don’t forget to check out our full swimming range below, where you’ll also find mens and womens products.

Beginners Guide to Suspension Training

Posted on January 7, 2022 at 4:11 pm.

Written by Ger Flanagan

If you’re looking for a change up to your training schedule this New Year, suspension training might be for you.

For those who don’t know what it is, it’s basically resistance-based strength training centred around bodyweight exercises using ropes.

So remember those straps hanging from the ceilings or squats rack in the gym?

That’s them.

But another reason that makes suspension training so popular is how practical it is. Kits like TRXTraining allow you to workout wherever you at, be it at home, at work, or on the road.

Check out the video below more information on the most popular suspension training kit, TRXTraining.

Interest? Keep reading then.

What is Suspension Training

Suspension training, often referred to as TRXTraining, is resistance exercise that uses a system of ropes and cables to allow you to leverage your body weight against gravity.

Rings and TRX accessories are examples of common suspension equipment seen in gyms.

It may make any exercise more challenging by providing an unstable platform that requires more core activation. It also attempts to improve your strength, aerobic endurance, balance, coordination, and power all in one session.

Benefits of Suspension Training

TRXTraining, sometimes known as suspension training, is an exercise regimen that has been demonstrated to increase total body strength, stability, and cardiovascular health. This is accomplished without the use of typical weight lifting, kettlebell swinging, or lifting semi-truck tires.

Suspension training advocates claim that it improves core body strength as well as joint and muscular stability, lowering the risk of injury.

Here are 8 benefits in short.

Strengthens the core
Strengthens the body’s functional strength, agility, and power.
Over 50 exercises can be done
Portable/Easy set up can adapt to various fitness levels
It’s an excellent workout for seniors
It lowers the risk of heart disease and stroke.
It may help with weight loss and body composition.

How to get Started in Suspension Training

The great thing about suspension training is how simple it is to get started.
All you need is a small area of space, something to hang your kit on and a suspension training or TRXtraining kit, which is available right HERE.

Set up is simple.

Plus, there’s an array of workouts to get you started straight away.

Suspension Training Workouts for Beginners

If you’re just starting off, we recommend you keep it simple to get a feel for suspension training.

Try these basic suspension training exercises and see how you get on.

Remember, start slow and find your pace.

Plank

A great exercise to hit your core – essential for your full body.

Begin by lying on your stomach, facing away from the anchor point, and placing your toes into the foot cradles with the straps at midcalf. Back into the grips with your heels, squeeze your calves, quads, glutes, hamstrings, and core, and press into a flawlessly flat plank.

Hold for up to 30 seconds or as long as you can. Repeat for a total of three sets.

Low Row

Good for posture, hitting those strong back muscles and your arms.

You can change the intensity and difficulty of this move simply by your feet position and strap length.

With the suspension trainer shortened, stand facing the anchor point. Begin with your elbows bent at 90 degrees, the handles at your rib cage, body straight and planked. Slowly straighten your arms to lower your body, keeping your body in a straight line from head to toe and return to the start by bending the elbows.

Perform three sets of 8–10 reps.

Squat

No matter your fitness levels, the squat has massive potential for benefits.

You can improve your mobility and your ankles and hips, which will improve your everyday wellbeing, as well as building huge strength.

Stand facing the anchor point with the TRX straps adjusted to mid-length. Hold the handles in front of you with your elbows soft and take a step back until the straps are slightly tight. Lower your hips and back as low as you’re comfortable without leaning backward. Return to a standing position by squeezing your glutes.

Three sets of 8–10 reps are recommended.

Chest Press

Brilliant for hitting your chest muscles with a powerful pushing movement along with stabilising your core and spine.

One of the staples of suspension training.

Stand facing away from the anchor point, with the TRX straps fully stretched. Begin by standing on the balls of your feet and pressing against the strap handles with your arms extended exactly below your shoulders. Lower yourself till your elbows are roughly 90 degrees while keeping your body in a straight plank. As you push back up to the starting position, straighten your arms and support your core.

Reps should be 8–10 reps in three sets.

Lunges

Great for building leg strength and increasing your range of motion in a controlled state.

Begin by standing facing the anchor point with the straps at mid-length. Step your right leg back and bend both knees to 90 degrees while keeping a light grasp on the handles. Return to a standing position by squeezing your glutes. Repeat on the opposite side. That counts as one rep.

Three sets of 8–10 reps.

Bicep Curl

The great thing about these bicep curls is that they engage the whole body, not just the bicep.

Again, adjusting your feet will alter the difficulty.

Begin with your pinkies at your temples and elbows raised high, with the straps at mid-length. Straighten your arms while keeping your elbows raised and your body straight. Without lowering your elbows or rising your shoulders, return to the beginning position.

Three sets of 8–10 reps.

Hamstring Curls

Hamstring strength is key for powerful legs and also essential for healthy joints to influence mobility.

So ensuring they are strong and rigorous is essential.

With the straps at midcalf length, lie on your back facing the anchor point and place your heels in the foot cradles. Keep even pressure in your heels, engage your glutes and core, keep your hips lifted and drag your heels as if they were on train tracks until your knees are stacked over your hips. Return your legs to straight while maintaining a tight core.

Perform three sets of 8–10 reps.

Conclusion

Keep an eye on our blog for even more content on suspension training workouts and advice.

We’ve also got some other great homework content, like Bundee Aki’s favourite Resistance Bands excercises. Or, our Yoga Expert Roberta Harrington has some Basic Yoga Poses for Beginners.

We’ve got some of the leading Home Gym products to help you get started right HERE.

At Home Resistance Band Workout with Bundee Aki

Posted on December 20, 2021 at 1:33 pm.

Written by Ger Flanagan

Bundee Aki is a big fan of resistance bands and he’s going to show us his favourite at home resistance band workout exercises.

Resistance bands are incredibly practical and allow you to do a workout pretty much anywhere.

So why not try out these simple exercises next time you’re at home or in the gym – get them HERE:

At Home Resistance Band Workout: Bicep Curl

“Benefits of a bicep curl I find is that it helps me develop my lower and upper arm strength and also helps me with my rugby when I go into contact and I am holding the rugby ball as hard as I can or as tight as I can so people don’t strip it off me.

“Résistance bands work for warm up and and a workout as well when you’re doing a bicep curl.”

Instructions

Place yourself in the middle of a resistance band. Place the central piece of your resistance band on the floor while holding the ends. Step one foot onto the band, so the band is in the centre of your foot. Then, with your feet shoulder-width apart, place your other foot on the resistance band. Ensure that the band does not shift and that your feet are at ease.
Hold the resistance band’s ends in your hands. While performing your workout, stand with your back straight and your eyes forward. Maintain a straight line with your arms at your sides, palms facing inward. Maintain a modest amount of tension between your hands and feet by holding the band. Some resistance bands incorporate handles to make them easier to grip. Otherwise, grab them and squeeze them as tightly as possible.
Hold your curl for 2-3 counts by bending your elbows. Raise your hands to stretch and tighten the ends of the resistance band. To avoid the bands snapping or slipping, use a slow, controlled motion. To work your muscles, bring your hands in front of your shoulders and flex your biceps for 1-2 seconds.
Hold dumbbells in addition to the resistance band to make your curl more difficult. You can raise both arms at the same time or alternate arms with each curl.
To finish your rep, slowly lower your arms. Straighten your arms out again at the same regulated speed after you’ve finished counting. If you let go of the bands as you lower your arms, you risk injuring yourself. Rest for 1 count after your hands are at your sides and the resistance band feels loose again before continuing your reps.
During your workout sessions, do 2-3 sets of 10-15 reps. During your curl, don’t lift your feet since the resistance band may shatter and injure you.

At Home Resistance Band Workout: Tricep Extension

“The difference between doing a bicep curl is obviously working the front muscle of your arm. When you’re doing a tricep extension, it’s working that muscle on the back of your arm.

“You can also do an overheard extension, which also hits the back of the arm but isolates the muscle a bit more because you’re trying to stay still.”

Instructions

Attach a substantial item above your head, such as a door jamb, to which you can safely attach an exercise band. With your elbows bent and by your side, grab the band’s ends. Straighten your elbows while tucking them into your sides. Return to the starting position slowly. Repeat.
Only move your elbow. Make no movements with your waist, shoulders, or back. Maintain good balance and form by contracting your abdominals.

At Home Resistance Band Workout: Band Pull

“There is a lot of benefits you can get out of a pull apart band resistance.

“It helps with your strength, as well as your back and your shoulders. It’s a good exercise to warm up and also a good workout to get the upper body ready for a big session.”

Instructions

Hold an exercise band out in front of you at roughly chest height while standing up straight. Hands should be at least shoulder width apart. Then, pressing your shoulder blades together, pull the band apart. Then go back to where you started. Try to complete 30 per day. If your band’s resistance is too easy or too difficult, you can adjust it. Only move your elbow. Make no movements with your waist, shoulders, or back. Maintain good balance and form by contracting your abdominals.

If you liked Bundee Aki’s workout, why not check out 5 of the Best Weight Training Exercises for Women, with out other brand ambassador, Rianna Jarrett.

We’ve also got a top range of Home Gym equipment available HERE.

The Ultimate Guide to Yoga At Home

Posted on December 11, 2021 at 5:10 am.

Written by Ger Flanagan

Doing yoga at home has a multitude of mental and physical benefits for your body and mind.

That’s not to mention just how practical and easy-to-do the workouts are from the safe and comfortable confines of your house.

Intersport Elverys is going to make that even easier for you.

Our expert staff member and qualified yoga instructor, Roberta Harrington of @bobbybyrobertaharr, is going to take you through everything you need to know about starting your yoga at home journey.

Check out her free YouTube class focusing on Sports Yoga for Performance and Recover HERE.

This blog will cover all the basics you need to know about doing yoga at home: What you need; types of yoga; correct breathing; and where you can find some great routines- G to get you started.

Roberta will also have some more detailed yoga content and workouts here, like some of the Basic Yoga Poses for Beginners.

Take it away, Roberta!

What is yoga?

“So, yoga is a spiritual based practice which focuses on bringing harmony between mind and body.

“It’s a combination of asanas (or postures) and breathwork, and it allows an individual to relax their mind, become fitter and more flexible, increase strength, to tone, improve breathing and much more.”

Doing yoga at home

“I would recommend just keeping it simple, especially if you’re a beginner and just testing the waters!

“All you need is a yoga mat – no need for an expensive one until you know you’re enjoying what you’re doing – and then some comfortable and breathable clothing and a quiet space to practice.

“Make sure you declutter the space and feel free to light some candles, dim the lights and put on some relaxing music to make the space your own. There are some great yoga playlists on Spotify too.

“If you are just starting out with yoga and have had a recent injury, mat thickness can make a real difference. For example, I had an ALC injury in the past and after the surgery I found that my right knee was very sensitive, due to the use of a thin mat. It made it almost impossible to hold or to enjoy postures like low lunge for example.

“Thicker mats provide more cushioning for sensitive areas of the body, so keep that in mind when you are choosing your mat. Some props can also be very beneficial for those recovering from injury like yoga blocks for hamstring injuries or yoga straps for shoulder injuries. Props are equally as useful for beginners too.”

Benefits of doing yoga at home

“Sometimes heading to a yoga studio can feel like a daunting prospect for beginners, whereas home is generally a space safe for every individual, meaning it is a great place to start your yoga journey until you build confidence and focus on getting the basics rights.

“There is an amazing selection of yoga classes and courses available on YouTube and Instagram now which means that you can save money and take classes on your own schedule, instead of running and racing to make a live class. Having the option to choose from a wide range of instructors is always a huge benefit too, meaning that you can change styles and intensities as you please.

“Personally, however, as a teacher I would say that I crave that studio space because you can really feed off the energy of the people around you. And for beginners, you can see all the different progressions within the class.

“So there’s benefits to both.”

How to breath correctly in yoga

“We look for deep belly breathing in yoga, also known as diaphragmatic breathing and abdominal breathing, which is bringing the breath deep down into the belly, moving beyond shallow chest breathing.

“This is a very calming style of breathing and is especially beneficial for stress reduction.

“It helps to increase oxygen intake and lung capacity, which is crucial for fitness and athletes.

“This can be practiced on its own, or as a warm up or as a cool down breathing exercise in yoga.

“Follow these steps:”

Sit or lie in a comfortable seated position and relax your shoulders
Place one hand one your belly and another on your chest. Close your eyes if you wish
Take a deep breath through your nose, moving the breath into your abdomen and feeling your belly expand. The chest should see little to no movement
Purse your lips (as if drinking through a straw), press gently on your stomach and exhale slowly
Repeat these steps several times

Ujjayi Breath

“This is a really popular breathing technique in yoga. It helps improve concentration, quietens the mind and releases tension in the body. Inhalation and exhalation are done through the nose.”

Keep your mouth closed
Constrict your throat to the point that your breathing makes a tidal wave sound, or like waves meeting the shore
Control your breath with your diaphragm
Keep your inhalations and exhalations equal in duration

Different types of yoga

“There are lots of different types of yoga, so enjoy the process of finding your style!

“I’ll take you through some of the main styles now.”

Hatha yoga

“A style of yoga where we hold postures for 3-5 breaths. The class may be full body focused or it may be centred about a particular charka or body area for example. Some instructors will take you through breathing techniques in a class too.

“Hatha is typically practiced more slowly, with more static posture holds than a Vinyasa flow or Ashtanga class for example. The teacher may include mantras, visualisations, hand gestures and cleansing techniques as part of the class. Sports yoga is hatha based.”

Vinyasa yoga

“Vinyasa is often seen as the most athletic or dynamic style of yoga. Movement is performed with the breath. We often say, ‘one breath, one movement’. It is a creative style of yoga where generally no two classes are the same. It is a great style to improve fitness levels, build strength and to tone.”

Power yoga

“A fast-paced style of yoga that’s focused on building strength and endurance… although it requires mindfulness and focus on your breathing, power yoga is more dynamic than meditative forms of yoga and provides a good cardio and strength-training workout.

“You will sure to sweat lots!”

Yoga Nidra

“Yoga Nidra is a form of guided meditation also known as ‘yogic sleep’ or ‘effortless relaxation’.

“It’s usually practiced lying down with a teacher guiding the session. The practice draws our attention inwards, and we learn to surf between the states of wakefulness and sleep, where our body finds its natural state of equilibrium (homeostasis) – the breath balances and becomes quiet, unconscious and conscious aspects of the mind reveal themselves, and we fall into an innate state of deep, blissful awareness.” This is a great style of yoga to practice if you struggle to fall asleep or if you have poor overall sleep quality.”

Ashtanga

“Ashtanga Vinyasa Yoga is a physically demanding style of yoga.

“Students follow a set sequence of postures each time, gradually progressing through the series. Ashtanga Vinyasa Yoga emphasises the linking of movement and breath (vinyasa), Ujjayi breathing and bandhas (energy blocks).”

Bikram/Hot

“This is named after Bikram Choudhury and features a sequence of set poses in a sauna-like room. The sequence involves 26 basic postures, with each one performed twice. There is a strong focus on alignment in this style.

“Be prepared to sweat – LOTS!”

Hot yoga

“This is a vigorous form of yoga performed in a very warm and humid studio. There are many different types of hot yoga classes.”

Yin Yoga

“This targets your deep connective tissues.

“It’s slower and more meditative, giving you space to turn inward and tune into both your mind and the physical sensations of your body.

“Because you’re holding poses for a longer period of time than you would in other traditional types of yoga, yin yoga helps you stretch and lengthen those rarely-used tissues while also teaching you how to breathe through discomfort and sit with your thoughts.

“Through deep poses, we can open up any blockages and allow energy to flow freely through the body.”

Restorative

“This encourages physical, mental and emotional relaxation. Appropriate for all levels, restorative yoga is practiced at a slow pace, focusing on long holds, stillness and deep breathing.

“Unlike more active yoga styles such as vinyasa or Bikram, you can expect to hold a pose for 5 minutes or more, only performing a handful of poses in one restorative yoga session.”

Where to find lessons?

“You will find lots of free yoga classes over on my Instagram @bobbybyrobertaharr.

“Feel free to get in touch with any content ideas you have or what you would like to see.

“But there’s so much out there at the minute. Even if you just look up the various types of yoga on YouTube or Instagram or search on IG via hashtags – you can find a wide variety of content.”

Conclusion

So there you have it.

If Roberta has inspired you to start your yoga journey, then check out our training range here or below to help you get started.
If not, well there’s plenty more content coming to change your mind

Basic Yoga Poses for Beginners: Postures Everyone Needs to Know

Posted on December 8, 2021 at 5:10 pm.

Written by Ger Flanagan

If you’re here, we take it you’re interested in learning a bit more about the basic yoga poses?

Right?

Our expert staff member, qualified yoga instructor Roberta Harrington, is going to take you into more detail on her five favourite basic yoga postures – see more here in this video.

She will also give her advice on some yoga myths and also what yoga is best for weight loss.

It’s worth reading!

Before you begin, you might want to check out Roberta’s Ultimate Guide to Yoga at Home.

Before you get stuck into these poses, why not give our Ultimate Guide to Yoga at Home blog a read?

If you’re not a beginner, why not check out our Sports Yoga for Performance and Recovery class?

Basic Yoga Poses

“Today I will take you through basic yoga postures that will get you started on your yoga journey. These postures will help improve your flexibility, mobility and will of course works towards advance your overall physical and mental health.”

Easy Pose

“This is a great posture to learn just to meditate in or to slow down your breathing. Take a criss-cross position with the legs, allow the knees to fall out naturally left and right, and the most important thing here is that we lift up through the crown of the head, draw the shoulders back and down and really try to elongate that back and spine.

“Take the hands to the outside to the knees or to prayer at heart centre, when you’re feeling ready go ahead and close down the eyes. We’re simply going to work towards slowing down our breath here, keeping that breath slow, breathing in through the nose and exhaling through the nose.”

Cat & Cow

“Take yourself to a table top position, or all fours, stacking the hands beneath the shoulders and knees hip distance apart, toes untucked at the back. As you inhale drop the belly down, turn your tailbone up and lift your gaze straight ahead for cow pose.

“And as you exhale press down through the palm of your hands and begin to wind up with your spine, tuck your pelvis under, your chin to your chest for cat pose. Exhaling finding cat, inhaling finding cow.”

Wide Childs Pose

“Take your big toes to touch at the back, take your knees a little wider than hip width and begin to walk your hands forward reaching through the finger tips and reach your forehead down towards the mat. Find a slow and steady breath and close down the eyes.”

Low Lunge pose

“Step your right foot ahead, stack the knee over the ankle. Lift up through the torso reaching up through the crown of the head and draw the shoulders back. Option to take hands to prayer at heart centre or to reach u either side of the head, I want you to push nice and deep into that right knee at the front.”

Tree pose

“This is a really good grounding and balancing posture. So to get here I want you to shift your weight into your left foot and place the sole of your right foot into the inside of your left calf and create that triangular looking shape with the right knee.

“Go ahead and draw in the belly button so activating the core, take hands to prayer at heart centre or go ahead and reach up all the way overhead. Focus on a point in front of you or what we like to call a Drishti, and this will help you to stay balanced.”

Yoga Myths

“People thing they’re too inflexible for yoga and I always laugh at this because is that not the reason you’re doing it – to improve? It’s like practicing a skill in any other sport, you will not get better unless you do it. You will probably hate it to begin with, which I did and now I am a yoga teacher! But once you get through that barrier, it could take 6-8 weeks, you will find that your body will actually crave the movement and the space and the time, so give it a chance.”

What is the best yoga for weight loss?

“This differs from person to person, but I would say depending on your fitness and your body type, I would say for a complete beginner that might have a bit more weight to loss, a hatha style yoga would be a great introduction.

“As you progress, you may choose a more vigorous style like Vinyasa or Power. They are much more of a dynamic style where you will work on strength-based postures and it will challenge you mentally and physically.

“But make sure to attend a beginner’s class first as it will give you a sense of achievement and not a sense of failure you might get at a really difficult class.”

5 of the Best Weight Training Exercises for Women

Posted on November 22, 2021 at 5:14 pm.

Written by Ger Flanagan

Is this the year you want to really get in shape? Well, we’re here with the best weight training exercises for women to help you do just that.

Don’t worry if you’re slightly intimidated by starting weight training for the first time either, it’s easier than it looks.

Also, forget about that myth that weight training makes women ‘big and bulky’ – that’s completely outdated.

It’s proven to benefit heart health, bone health, body composition, sporting performance, metabolism, injury prevention and mental health.

So if you’re heading for the gym, or working out from home, and are wondering what basic weight training exercise you can do, look no further.

We’ve got you covered below.

Our brand ambassador and Republic of Ireland soccer star, Rianna Jarret explains what her best weight training exercises for women are.

Oh, and by the way, you also might be interested in our Ultimate Guide to Doing Yoga at Home Blog?

Best Weight Training Exercises for Women

Dumbbell Chest Press

“Playing any kind of field sport, the dumbbell chest press is really important. Especially for me as a strike, it’s important to be strong in my upper body – my arms and my chest – in order to keep the defenders away from the ball.
“When you’re doing the exercise, it’s important to make sure you’re in control of the movement throughout the exercise and not letting the dumbbell swing or sway while pressing.

“Keep your feet plant on the ground, engage the core and try and aim for 90-degree angles in your arms when you are at the bottom of the lift.

“I like to do three sets of eight repetitions.”

One arm row

“You will need a bench or sturdy platform to do this exercise. You need to keep two feet on the ground and one arm on the bench.

“It’s important to bring the dumbbell to your chest while concentrating the feeling with your back and shoulder muscles. So squeeze these at the top of the move.

“This is good for building a strong core a well and as a field sport athlete, helps me in keeping the defender at arms width.”

Seated Shoulder Press

“You will need a bench or something similar for this exercise.

“Start off with a light weight to get the feel for the movement, making sure you get a full range of motion while staying controlled throughout.

“This exercise is very important for a footballer because I need to be strong in my shoulders to compete in the aerial battles.”

Tricep Extension

“The start position for this exercise is very similar to the one arm row and all the same principles apply only you keep one knee on the bench too.

“The only difference is you’re starting at close to a 90-degree angle before sweeping the dumbbell back towards your feet and aiming to keep get your arm at 180 degrees.

“This is key for me as a footballer because upper body strength is such an important part of the game.”

Kettlebell/Dumbbell Squat

“Squats with a kettlebell train the legs dynamically while also engaging the upper back and shoulders. As you hold the kettlebell in front of you, they also put a strain on your core.

“Stand with your feet hip width apart to perform a kettlebell squat. Pick up your kettlebell with both hands and hold it close to your chest with the handle facing downwards and your hands around the primary section of the kettlebell.

“Squat with your chest high and back straight while holding the kettlebell close to your chest.

“Squats are really good because how they challenge your whole body throughout the exercise and are definitely one of the best weight training exercises for women.”

Check out the video of Rianna Jarrett below.

We hope this guide has given you some inspiration and guidance in kickstarting your weight training schedule.

If you’re not yet feeling comfortable to hit the weight rack, cardio and running exercise has a lot of health benefits too.

You can check out our home-gym and weight training accessories HERE or below.

Christmas Gifts For Fitness Training | Gift Guides 2021

Posted on November 12, 2021 at 3:37 pm.

Written by Intersport Elverys

Have you been Inspired By Fitness Training this year?

Intersport Elverys certainly have and we’re committed to helping to inspire you to more.

We have everything you’ll need to find the perfect Christmas gift for the gym goer and home workout-ers in your house – have a look below.

Before you do, you might be interest in our other Christmas 2021 gift guides, where we have covered mens, womens, kids and runners.

Nike Training

The latest drop from Nike is a must have this Christmas for all fitness fanatics.

We love the Nike Mens Swoosh Hoodie in grey and the Nike Mens Dry Pant Taper, great training.

For women the Nike Swoosh Ultrabreathe Sports Bra is hugely popular, as are the Nike One Women’s Capri Tight 2.0.

Check out the full Nike Range HERE

YOGA

Yoga is one of the easiest and most beneficial workout you can do at home.

There are so many forms of great content online, including out Ultimate Guide to Yoga blog.

We’ve got a great range of comfortable yoga wear from all the top brands that you can find HERE

Home Gym

We’ve all been partial to a home workout or two since 2020 began!

And we have an incredible range of strength, cardio and home gym accessories just for you and your home gym.

This Rotocycle Fusion Spin Bike is the ultimate spin bike for your beginners and athletes alike, or this USF Squat Rack is one of the most important pieces of equipment for your home gym. Of course, you can’t forget the USF Olympic Bench either.

Check out our full range of Home Gym right HERE.

Puma Training

While new training gear won’t instantly make you stronger, it will enhance your performance and get you excited to work out.

What more could anyone ask for this Christmas? You give them the gear, and the rest is up to them.

Some of the latest Puma training gear is top class and will do just that.

Like the Puma Mens Evostripe Full Zip Hoodie or the Puma Mens Evostripe Pants. While the Puma Favourite Heather Cat Women’s Muscle Top is flying off the shelves, as is the Puma Women’s Train PWR Half Zip.

Check out the full Puma range HERE.

Wearable Tech

For something very special this Christmas get them the gift of motivation with a new running watch or headphones.

It will provide them with everything they need to keep on track and motivated for the 2021 running season.

In terms of gifts for a runner, they are right up there with the best!

Check out the latest range in Garmin, Fitbit, Aftershokz and STAT Sports HERE.

Training Footwear

No gym or fitness training session is complete without a proper pair of trainers.

You will stand out from the crowd with the Reebok Nanoflex Women’s Trainers or the Nike Renew In-Season TR 11 Women’s Trainers in pink.

The Nike Free Metcon 4 Men’s Trainers will make sure you get the best out of your session, while you won’t be found wanting in the slick Reebok Nano X1 Men’s Trainers.

Just out our full range right HERE.

For more great gift ideas for runners call in-store and ask our expert staff for advice when ticking off the Christmas shopping list.

Or check out our full CHRISTMAS RANGE HERE OR BELOW