Category: Workout Tips From One Life Fitness

APRIL BLOG POST

FOAM ROLLING AND IT’S BENEFITS 

Foam rolling applies pressure to specific spots on the body, it can loosen tight soft tissue and improve blood flow. 

There are so many benefits to foam rolling and the effectiveness when using one for warming up, cooling down and recovery days. 

Let’s face it, we have all been there! Diving head-first into a new training regime and not warming up or cooling down accordingly. 

The next morning, we wake up feeling stiff and sore.  

“no pain, no gain” right?

Wrong!……This is where your foam roller will be your anti-inflammatory! Foam rolling before you begin training and cooling down will help release the buildup of lactic acid and tightness in the muscle tissue and in result will help prevent DOMS (delayed onset muscle soreness) 

CHOOSING YOUR FOAM ROLLER

I have put together a few different types of foam rollers and information on why you would choose each type. 

• SMOOTH ROLLER (FIRM FOAM ROLLER)
  • A smooth roller is on the market for foam roller newbies. The roller is a lot less intense but still effective. I would recommend beginning with the smoother roller as it will help familiarize yourself with the technique of how to foam rolling. 
• BUMPY FOAM ROLLER 
  • Exactly what the title says. This roller is filled with ridges and bumps to work deeper into the muscles. This type of roller is great for releasing tension and knots. 
• MASSAGE BALLS
  • To specifically work targeted areas such as the glutes or shoulders, the massage balls are great. These can be of different levels of difficulty and the intensity is based on how little/many ridges and bumps are on the ball. 

TIPS WHEN FOAM ROLLING 

• Tip #1: Use your foam roller when your muscles are warm and after a workout. 
• Tip #2: Roll your body weight back and forth 10-12 times on the affected muscle. (this will help release the tension) 
• Tip. #3: Stay on soft tissue and avoid rolling directly over bone or joints.
• Tip #4: 10-15 minutes is plenty of time when foam rolling. 
• Tip #5: Focus on the areas you find are tight or restricting you when training.
• Tip #6: Drink plenty of water after a foam rolling session. 

Check out our social media pages for some more helpful tips.

Enjoy. 

Facebook: One Life Fitness 

Instagram: One_life_fitness_

Until next time, 

Gemma

APRIL BLOG POST

Finally!!! Spring is here. 

It’s time to dust off the blender and hit the shops for some amazingly fresh Spring fruit and Veg.

I have discovered 3 mouth-watering, flavour bursting healthy smoothies that will put a spring back in your step this season. 

First up we have the:

RASPERRY & COCONUT SMOOTHIE

INGREDIENTS: 

• 1 ripe banana 
• 80g frozen raspberries 
• 150ml coconut water 
• 1 teaspoon coconut sugar 
• For the topping: Ground pistachios or coconut flakes 

Simplicity…..

Pop all the above ingredients into your blender and pour into a glass and enjoy. 

Did you know coconut water is not only very tasty it is nutritious and some studies have shown that it can benefit your heart, blood sugar and kidney health.

Next up we have: 

THE VANILLA PROTEIN CUPCAKE SMOOTHIE

INGREDIENTS: 

• 1 cup unsweetened almond milk
• 1/2 cup frozen mango
• 1/2 cup frozen pineapple
• 1 scoop vanilla protein powder

If you are like me and find it hard to down a protein shake with just water, you need to try this smoothie! 

Simply, blend all the ingredients into your blender and voila! 

*Any whey protein can be used when making this smoothie. 

Did you know this smoothie is a low calorie high protein shake that will keep you fuller for longer. The perfect breakfast option.

And last but not least the: 

SUPERFOOD SMOOTHIE 

The high energy smoothie! A great shake to get your through a busy day! 

INGREDIENTS:

• 1 cup Pineapple
• 2 cups Spinach
• 1/2 cup Grapes
• 1 1/2 cup Orange Juice
• 1 Banana
• Ice

Again, just add all the ingredients into your blender and serve up. 

Did you know adding spinach to your diet is a huge benefit. Spinach is high in carotenoids, which your body converts to vitamin A.

Vitamin A supports a healthy immune system, is great for your skin and protects your eyes!

Check out our social media sites for some more information on healthy food options and recipes. 

We would love to hear what you thought of the receipes, so don’t forget to leave a message on the comment section of the post. 

Facebook: One Life Fitness 

Instagram: One_life_fitness_

Enjoy,

Gemma.

BOOK REVIEW/ THE COUPLE NEXT DOOR

SHARI LAPENA

Author: Shari Lapena

Title: The Couple Next Door

Genre: Fiction, Thriller

SYNOPSIS

You never know what’s happening on the other side of the wall.

Your neighbour told you that she didn’t want your six-month-old daughter at the dinner party. Nothing personal, she just couldn’t stand her crying.

Your husband said it would be fine. After all, you only live next door. You’ll have the baby monitor and you’ll take it in turns to go back every half-hour.

Your daughter was sleeping when you checked on her last. But now, as you race up the stairs in your deathly quiet house, your worst fears are realized. She’s gone.

You’ve never had to call the police before. But now they’re in your home, and who knows what they’ll find there.

What would you be capable of, when pushed past your limit?

MY THOUGHTS

The Couple next door was the most talked about thriller in 2016 and rightly so! This book is always the first on my list to recommend anyone to read, I could not put it down.

If you have read any of Shari Lapena’s books you will know that no one does suspense quiet like her. She has a way of embedding you into these characters lives and almost feeling like you’re there.

‘The Couple Next Door’ grasped my attention right from the very beginning. 

It begins with the disappearance of Marco and Anne’s baby daughter Cora, who is taken from her bed one night whilst the couple attend a dinner party next door. The couple are racked with guilt, and as the investigation continues, more and more secrets are reveled.

As you begin solving the mystery, along comes the plot twist which will leave your jaw on the floor.

I highly recommend this novel to anyone who enjoys a domestic thriller.

It has excellently composed characters with plenty of mystery and suspense, and killer twists.

Don’t forget to let us know what you thought of the book. Follow our social media sites below and leave a comment on our April book recommendation post.

Facebook: One Life Fitness

Instagram: One_life_fitness_

Happy Reading.

Until next time.

Gemma

What is a healthy lifestyle? And how do you live one? 

Take this time to reflect on what truly matters to you and identify why it is that you want to make this change for yourself.

We have put together 5 tips to help get you started on maintaining your healthy lifestyle.

1. START SLOW 

Don’t over complicate things. The process needs to be enjoyable and manageable if you start changing things dramatically it will not be sustainable. 

You need to enjoy the journey and ensuring that it fits into your lifestyle. 

2. SLEEP 

Sleep is so important and more often than not, we can find ourselves scrolling until the early hours of the morning or binging on a Netflix series and then wondering why we are so tired. Try decreasing your screen time and not using your phone or watching TV two hours before bedtime. Read more and de clutter your bedroom. 

3. BALANCE

As we move into the second year of mainly working from home, it is important that you try and detach yourself from work when you hypothetically clock out. 

You need to find your work life balance and do things you enjoy! 

Going for a walk, having a cup of coffee outside, taking a bath, bringing the children to the park or whatever it may be, you should always balance and factor in what you find fulfillment in doing. 

4. GOAL SETTING 

Setting goals and achieving them are a great way to help keep you motivated. These goals don’t need to be extravagant and can be a mix of so many different lifestyle factors 

i.e. Financial, fitness, food, personal, family. 

Short term goals can be as simple as “getting up and tidying the kitchen” Long term goals could be “saving up for that couch you always wanted” 

The ethos behind this is that you feel a huge sense of accomplishment when you complete your tasks and look forward to setting more. 

5. FUEL 

Let’s take a car as an example. Your car will not drive with no fuel. 

This is similar to the human body. If you do not fuel it, it will not reach the destination. 

Your body requires the right nutrients to prevent fatigue and becoming run down. 

Fuel up with your wholesome foods, don’t skip meals, move more and sleep well to replenish what is needed 

For more helpful information check out our social media platforms.

Facebook: One Life Fitness 

Instagram: One_life_fitness_

Enjoy the process.

Until next time.
Gemma 

Ireland is a place of never-ending beauty and this global pandemic has taught us to appreciate what our little country has to offer.

The only downfall is the unpredictable weather so, in the words of Pat Short 

‘”It’d be a lovely little country if we could only roof it”

Introducing this month’s must-see attraction: 

THE CUILCAGH BOARDWALK more commonly known as The Stairway to heaven.

A picturesque trail that over sees the broad landscapes of Fermanagh. 

On the 10^th of November 2017 we made the decision to venture out and explore this trail!

It was as breath-taking as the reviews mentioned and the scenic views were as awe-inspiring as the online photographs portrayed it to be!

In this post I will  share my personal experience, how to get there, the difficulty level of the trail and some helpful tips when planning your trip!

WHERE IS IRELANDS STAIRWAY TO HEAVEN?

The Stairway is part of the Cuilcagh Legnabrocky Trail located in County Fermanagh, Northern Ireland. The boardwalk continues all the way up to the mountain’s summit in a stairs format, passing a multitude of emerald fields. 

As the name suggests the steps up to the mountains summit give off the illusion that you are reaching for heaven.

The best part, when you get to the very top of the stairway and turn to see the views, they are breathtakingly beautiful.  

HOW CAN I GET THERE?

From Onelifefitness Tallaght the drive duration is approximately 2hrs 6mins away. This route is 169km and contains tolls 

From Onelifefitness South Terrace the drive duration is approximately 4hrs 14mins away. This route is 359km and contains tolls 

WHERE CAN I STAY?

We decided to stay for the weekend to make the most of our trip. We booked our hotel through booking.com and stayed in Enniskillen. This was only 20 minutes away from the trail. 

There are plenty of B&B’s, Hotels and motels to suit everyone’s budget. 

ABOUT THE TRAIL AND HOW DIFFICULT IS IT?

The trail from the carpark to the very top is in fact only 5.5km, so 11km in total. 

Sounds easy right?

What I didn’t know when I hiked this trail was that 3.75km of the 5.5km is the actual boardwalk! 

This is quite steep and if you are not exactly active, be prepared for your legs to feel stiff and heavy that evening. 

Treat yourself to a relaxing bath with Epson salts after you finish. (Your legs will thank you for it)

According to the mountain walk guides, the Stairway to heaven trail is rated as difficult so do be prepared for a tough but very enjoyable hike. 

While the hike is tough, the scenery the whole way from start to finish is very appealing and there are plenty of places you can stop and rest before reaching the summit. 

SIDE NOTE: Pack some snacks and a flask for a little tea break along the way 

Once you reach the summit and take in the view, you immediately get a sense of achievement. 

I have climbed, hiked, walked & ran a lot of trails in Ireland but by far my favourite and most memorable one was the Stairway to heaven! 

If you are hesitant on doing this trail due to fitness, do not be. This hike can be done at a leisurely pace. Give yourself time to stop and appreciate the scenery that this trail has to offer.

If you would like to train for this type of a hike I would recommend 

• Outdoor running/walking (try some hilly type routes) 
• Stepper/stair master machine 
• Step aerobics (a fun way to get your steps in and build your aerobic fitness)
• Run/walk up and down your stairs (if you’ve got stairs in your house run/walk up and down and get your legs used to that step incline)

For more help on getting HIKE READY, Onelifefitness would be delighted to get you prepared for your first hike of 2021. You can also visit our social media platforms.

Facebook: One Life Fitness

Instagram: one_life_fitness_

Best of luck!

Until next time. 

Slán go fóill.

Gemma 

Let’s talk RUNNING.

Over the past 11 months it has been great to see so many people take up this incredible sport.

For leisure, pleasure, self-competition or whatever it may be. WELL DONE YOU!

We have created 5 tips to help get you: motivated, determined and most importantly READY to run outdoors safely and effectively.

There is no magic pill to take to make you run faster or for longer. You just need to get out and do it, but before you go out and try run a marathon remember practice and knowledge are key!

When we created the 5 tips to outdoor running, we went directly to the running GURU of Onelifefitness, Greg Kenny. Greg is the owner of Onelifefitness. He studied Sports Management in East Tennessee state on a full track and cross-country scholarship.

Greg was multiple winning all Ireland champion in cross country and track and still competes and trains now!

We asked Greg what his 5 tips would be when it comes to outdoor running. He came back with these 5 simple steps to get you running ready!

1: FOOTWEAR

Whether you are looking to take up running competitively or just for fun

GOOD RUNNING FOOTWEAR IS ESSENTIAL! Generally, if you feel an injury creeping up it is more than likely your footwear.

Greg recommends wearing:

Nike Structure

Adidas Supernova

2: WARM UP AND STRETCH

Warming up and a light stretch or mobility workout prior to your run will make a hell of a difference!

3: LAYER UP

Walk out the door warm, you can always remove layers as you move further into your running session.

(you can’t do the opposite, unless you want to be the crazy person in your town running naked down the road)

4: PACE YOURSELF

When it comes to running, pacing yourself is key. Unlike the treadmill where you can set a speed and continue to run at it, you will need to be conscious your pace.

A great way to track and monitor this is on your fitness tracker watch or app.

If you don’t have a fitness tracker watch, we recommend the

MAP MY RUN app. Tracking your runs really helps with motivation too!

As you get familiar with your pace and distance you will be able to quicken your time and increase your pace as you get fitter.

5: PATIENCE

And finally, number 5: Patience and consistency are paramount.

A runner is not built over-night but the journey begins the day you put on your runners and head out for that first run.

For more helpful information check out our social media platforms.

Facebook: One Life Fitness

Instagram: One_life_fitness_

And lastly, ENJOY the process.

Until next time.
Gemma