All posts by clontarf-admin

Geoffrey Peat

photo-1(1)Following a long term illness of my Mam and her subsequent passing I was feeling pretty low and lost interest in looking after myself and ended up putting on a fair bit of weight.

However in April 2014 following some encouragement from my wife Avril I decided to phone the Edge for some advice. Andrew answered and after a few minutes conversation a visit to the gym was organised for an assessment. Calling to the gym I was a bit surprised how small it seemed but in talking to Andrew I quickly learned that what they were offering was a very focused, goal oriented fitness regime.

photo-2(1)I also quickly learned you can train as much as you want but if you weren’t matching it with what you eat then you’re not going to get the full benefit and this was well covered in the initial chat we had. I decided then that this was the right place to come to to get me on the road to feeling and looking better so a programme was agreed and off we went. When I started I was 102kg in weight and my initial target was to get to 93kg. It took till July to achieve this and I just decided to keep going so after 10 months I’ve lost 21kgs and 9% in body fat and am still going strong and enjoying every minute of it.

A big thanks has to go to Andrew who I’ve been working with since joining The Edge. His advice, motivation and great programme planning has made the journey all the more enjoyable and more successful with him helping keep me on track whenever I’ve struggled. I suppose what made me realise how important it was to feeling better and fitter was when after a few weeks the kids turned round to me and said it was great to see you smiling again!

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Simon Walsh

My name is Simon. I started training in The Edge May of last year. I have been training in a group of two others. I have tried training in regular gyms by my self as well other personal training gyms both of which only lasted short periods of time. I feel that because i Was training in a group it Was much harder to give up as i didn’t want to let the others down! Also i have found that you diet stays stable as you have friends to keep you motivated! So i guess that old saying Is true “there’s strength in Numbers”.

Simon-Walsh-Before

Simon-Walsh-After

Gary Brady

Gary-Brady

Anyone interested in getting in shape quickly, safely and have loads of fun along the way should definitely sign up. Since I began Xfit, I have progressed from not being able to do 3 chin ups to weighted chins with 25kgs (something I’ve always wanted to do!!). My fitness, strength and general wellbeing has improved massively. The group training keeps you challenged and adds an element of competition which was key to keeping me personally motivated!

Erin has a wealth of knowledge and the small tweaks he has made to my technique have been invaluable to progression and prevention of injuries.

Can’t recommend this programme enough!

Cian Norton

When I first started in The Edge, I was weighing in at 58kg and 14% body fat with pretty much zero muscle mass. I was one of those guys who found it impossible to put on muscle no matter how much I trained. Now after 10 months of training with Chris, my weight is up to 60kg and I have reduced my body fat to 8%. My strength has sky rocketed aswell- I can now do weighted chins for reps. Chris has literally pushed me past my limits, taking on his advice about exercise and nutrition has made the biggest difference.

Cian-Norton

Harry Keeley

Harry has over 3 years experience in the Fitness industry with a strong interest in Nutrition and Strength & Conditioning. He started training in The Edge at just 16 years of age and became passionate about results-based training and nutrition ever since. He has a background in a variety of sports, mainly rugby and hurling.

With Harry’s love of training and sport, his next natural step was to turn his passion into a career and become a Personal Trainer. He continues to up-skill in nutrition to ensure that his clients get the best long lasting results possible. To book your first consultation with Harry, click here.

ITEC Diploma in Personal Training Level 3

ITEC Diploma in Pilates Level 2

Advanced Nutrition Cert from the Fitness Institute

Currently studying Precision Nutrition Level 1

Portobello Cert in TRX

Barry Moore

I have found group training very beneficial. When I first started I was looking to gain weight and the people I trained with were looking to lose weight but even though we had different goals we all were looking to put the hard work in together. I don’t think I could achieve my goals without the benefit of training in a group especially when you need a little bit extra motivation.

Ross Cadwell

I wasn’t too sure about training in the group i was in at first as we all had different goals but results keep coming and coming the weights became heavier and the bodyfat fell right off, chris designed programmes we could all do and made necessary individual dietary requirements where necessary. I really have got that extra motivation training in a group that i never had on my own. We as a team have reached new levels of training. It becomes a healthy addiction of constantly wanting to better yourself.

Barry Kerrigan

I have been personal training with Chris in The Edge gym for just over a year and while I have tried other gyms and personal trainers before I have found Chris’s attention to detail and ability to actually listen to my needs , limitations ( injuries etc ) and goals to be over and above the norm.I think the fact that Chris has been at the other end of the spectrum ( 30% body fat ) he understands how hard it is to change but also how rewarding it is when you do start to notice change.He has great knowledge about training and nutrition and is very quick responding to any of my queries.There is also a great atmosphere in the gym which makes it a great place to train

David Wolfson – Student

I have been training at the Edge for nearly 8 months now. When I started training I wanted to add muscle and drop body fat. I also play rugby and GAA and so wanted to increase my strength and fitness to.

I have found the Edge a great help for my training, nutrition and for my sport. The nutrition plan has made a huge difference to my training and strength. I have put on 4kg of muscle dropped my body fat to 7.5%

Catherine Kirwan

I started training at the Edge: Clontarf, and following  advice on nutrition. Within a matter of months, I was down another stone, and back to the size eight I wore in my twenties. The compliments just kept coming. People told me that not only had I slimmed down, I looked toned, and had none of the haggard look that sometimes comes with weight loss. I couldn’t have done it without the Edge: Clontarf

Ben Gorman – Director

Although I have trained in Gyms for years. It is only since I have been  training with at the Edge that I have found I have got the results I wanted. The Edge is very positive encouraging environment.  It has a very straight forward and pragmatic approach to both exercise and diet. I look forward to my visits to the Edge Clontaf they are invaluable. Its a great set up great equipment and even a sea view!”

Glenn Cunningham – Architect

My initial measurement was a body fat at 27% and within in a year under guidance of The Edge I have dropped to 10.9% body fat whilst losing 20 kilos along the way.   With advice and training programmes from the Edge my performance has increased by a ridiculous amount. I’m fitter and stronger now at 34 than I was when I was 20.

Stephan Hyland – Police Officer

I first started training at the edge when I was starting training as a police officer and I felt I needed to bulk up. I got a nutritional plan to follow and a training regime for six months. 6 months later I had gone from 73 kg’s to just over 85kg. I was hooked!!! I had caught the fitness bug. Since them I have never looked back. Im a healthier stronger more confident person now. I would recommend The Edge to anyone.

Louise Garvey

I have been training at The Edge: Clontarf for the past 11 months. In that time I’ve made considerable strength gains and my body fat has dropped from 18% to 13.5%. I really enjoy myself in the gym now, as opposed to seeing it as a chore and my performance in sport has improved. In addition to great results I enjoy the sessions.

Rob O’ Toole – Company Director

I decided to contact The Edge Clontarf. In less than four months , through a weekly training session and expert and realistic nutritional advice , I lost over three stone.

My cholesterol is now 3.5 and my energy levels have rocketed which has been great for my work/life balance as I run a busy company.  I would highly recommend using The Edge to anyone in the same position. Most of all the training was never intimidating and I feel much more confident using the gym equipment now. Added to all this is the priceless benefit of being in good health.

Gavin Cowzer – Student

Three months ago, thanks to a string of nasty injuries playing semi professional rugby, I was weighing in at a heavy 96kg and 20% body fat. It wasn’t until I started training in “The Edge” that I was given the right information and nutritional plans to achieve my desired goals. This has dramatically altered my appearance and my outlook on life. Three months on, I’m now 85kg and a lean 8.8%.

body brushing can help with the appearance of cellulite

How to get rid of cellulite with a good diet and supplementation

how to get rid of cellulite

Orange peel, cottage cheese or dimples, call it what you like- Every woman reading this knows that cellulite can seriously interrupt our pursuit of smooth, supple skin!

What is cellulite?
Cellulite is a collection of fat underneath the skin that causes a puckering effect which is seen on the skin topography. It occurs when subcutaneous connective tissue stiffens and fat pockets push out against this tissue, causing a dimpled appearance. It is mainly found on the bum, legs, tummy and upper arms.
Cellulite is not just fat- it is also an indication of the accumulation of toxic cellular wastes beneath the skin. For that reason, it is important to flush this nasty waste out of the system; Not just for a smooth, healthy skin appearance, but also to become healthier on the inside!

What causes cellulite?
Causes of cellulite are mainly attributed to nutritional and lifestyle factors. The main culprits are lack of exercise, alcohol, smoking, high carbohydrate intake, trans fats and poor vegetable intake.
Lack of vegetables is one of the main reasons for cellulite as vegetables contain antioxidants which detoxify the body and destroy nasty free radicals throughout the body. Both of these processes assist in the clearance of fat and cellular waste beneath the skin, which in turn, clears cellulite.
If you are exercising and your nutrition is good, supplementation will accelerate your fight against cellulite.

How can I prevent or get rid of cellulite?
Vitamin C plays a central role in the formation of collagen, which is the ‘scaffolding’ of our skin. Supplementation with vitamin C strengthens the skin’s structural support, preventing the skin from quite literally “buckling” under the pressure of subcutaneous fat pockets.

Vitamin E is a fat soluble vitamin that acts as a potent antioxidant. Cosmetic companies have taken advantage of the powers of this vitamin, and most advance cellulite creams now include vitamin E as their main ingredient. However, supplementation with oral vitamin E has been seen to be even more effective at banishing cellulite!

Combining a good exercise program with a good healthy diet and the power of Vitamin C and Vitamin E will finally banish the dreaded orange peel appearance, leaving you with the smooth supple skin that you have always desired!

You’ve Completed the Marathon – What’s next???

marathon finisherSo you’ve just completed your long term goal of completing a marathon – now what?

• The most important first step is recovery, which starts immediately post marathon as you cross that elusive finish line!

1. If you’re experiencing substantial pain, if you feel light-headed or just don’t feel ‘right’, go straight to the medical post or first aid area.

2. Make sure you refuel immediately after the race by eating and drinking something right away.

3. Resist the urge to lie down on the ground, as this will cause your legs to stiffen up immediately if you do so. Walk around for at least 10 minutes to bring your heart rate down safely, and to avoid the risk of blood pooling in your legs.

4. Sleep is crucial for the recovery process. Listen to your body and don’t feel guilty about sleeping more than you regularly do- this is totally normal. Your body is telling you it needs to rest, so listen to it!

5. Do some light stretching in the days post-marathon but be careful not to overstretch. for information on our stretches read this blogpost.

6. After a week, your sore muscles and joints should be feeling better but it is normal to still feel sluggish and tired at this point, so listen to your body and make sure you take adequate rest. Be sure to keep eating a healthy diet with lots of protein (eggs, turkey lean chicken fillets, lean cuts of red meat etc…) which will help repair and rebuild your muscles.

Feeling blue post-marathon?

• The best way to cure the post marathon blues is to set yourself a new goal. This low feeling you may encounter post-run is entirely normal and is very common. Like any big life-event, you build yourself up in preparation. Sometimes when the big event is over, you can come crashing down and feel like you have nothing to look forward to or work towards. We recommend getting out and about for walks in the evening. Meet a friend for coffee and chats or start a new workout routine right away.

• If you decided you were a “one and done” marathon competitor, why not try something different to stay fit and healthy such as joining a gym with a friend; be it Personal Training , Buddy Training or even Group Classes.

If you are thinking about trying something new to keep fit and healthy, drop our team a line and come in for a chat. Joining a gym is a great way to meet new faces, have the chats and make some new friends. The bonus is you get great results in no time at all and you will feel fantastic after just a few sessions.

Vitamin D

vitamin dIs Vitamin D really important?

Now that our summer is officially over and with Winter months well and truly upon us, the days are much shorter and are slowly getting darker too. Now is the best time to start concentrating on keeping yourself healthy throughout the long winter months.

Let’s start with your Vitamin D intake- Nearly every single person in Ireland alone is deficient in this vital nutrient. We do obtain a certain amount from natural sunlight, however a combination of shorter days of sunlight, being cooped up in an office all day in work and going to work when it’s dark in the morning and coming home when it’s still dark mean that nearly all of us are completely deficient in Vitamin D.

Why is Vitamin D so important?

Vitamin D is necessary for a number of different reasons;

• It is crucial for the absorption and metabolism of calcium and phosphorous, which have various functions, particularly the maintenance of healthy bones.
• Vitamin D arms your immune system against disorders such as the common cold and viral infections.
• Vitamin D reduces the risk of development of rheumatoid arthritis in women. Certain studies have shown that those with high levels of Vitamin D have a lower chance of contracting different forms of cancer as opposed to people with lower levels.
• It is beneficial to your overall cardiovascular health.

How to get adequate Vitamin D throughout the Winter months

The Easiest way of ensuring your have adequate intake of Vitamin D apart from direct sunlight is through supplementation.
We highly recommend a starting point of roughly 400iu’s of Vitamin D daily. And gradually building that up to 600iu’s per day. You can find this supplement here.

10 Tips to get into that little Black Dress

jennifer anniston little black dressBelow are some tips that will help you lose body fat fast, and more importantly- keep it off!

Tip #1: Build Muscle- It helps to Burn Fat
Your best defense against fat is to increase your resting metabolic rate (RMR) by building muscle. Your RMR makes up the bulk of the calories your burn every day. The magic of a workout program which focuses on building muscle means that not only does it elevate your RMR by increasing the amount of muscle you have, it also increases the amount of calories you burn during the 24-hour recovery period following your work-out.

Tip #2: Weight Train with Full-Range of Motion, Multi-Joint Exercises
Choose weight training exercises that use more than one joint to burn the most calories and fat. These are called multi-joint lifts, such as the squat which incorporates the hip, knee, and ankle joints, or the chest press and row which use both the elbow and shoulder joints. Multi-joint exercises use more muscles than single-joint ones, such as bicep or leg curls, meaning they require more energy.

Tip #3: Increase the Intensity of your Workout (ie; Lift Heavier weights!)
Lifting heavy but doing fewer reps with more sets is a key component for fat loss. You can dispel the myth that lifting heavy will make you big and bulky- just take a look at some of the testimonials on our website. Women DO NOT produce enough testosterone to increase muscle size dramatically, and it would require you to eat a huge amount of calories a day to make you big and bulky.

Tip #4: Weight Train with Short Rest, Less Reps & More Sets
Using short rest periods is essential because it will burn a massive amount of energy quickly and increase fat burning hormones. Growth hormone (GH) is known to burn fat and build muscle, and it is released by the body in greater quantities in response to physical stress like exercise!
Circuit training is ideal because it is fun, fast, and intense. It burns more calories too: Do a circuit program in which you move as fast as possible between 3 exercises and do 5 sets of 6 reps per lift. Note the effectiveness of lifting heavy, with fewer reps, and more sets—this type of program is known for producing fast body composition results.

Tip #5: Do Sprint Interval Training for Cardio
Sprint interval training is far superior to aerobic-style cardio for fat loss and it can be done in less time than your typical (boring) aerobic program. Your intervals can be changed by either increasing the sprint, or decreasing the rest. Depending on your level of fitness, start with a 3:1 or 4:1 ratio (Rest : Sprint) and adjust accordingly as you progress.

Tip #6: Eliminate Processed Foods & Fizzy/Sports Drinks
It’s impossible to out-train a bad diet. Abs are, most definitely, produced in the kitchen! Processed food lack nutrition and contain chemicals, dyes, and artificial additives.  The macronutrients have been modified or are denatured, which means they aren’t metabolized in the same way as if they were in an unprocessed state. Eliminate anything that comes in a package and choose whole foods in their most natural state. Fizzy/Sports Drinks have a huge quantity of sugar in them, and need to be avoided completely. They have absolutely no benefit to your body, inside or out.

Tip #7: Eat a High-Quality Protein Diet, with Good Fats & Well Timed Carbohydrates
Eating high-quality organic protein is essential when it comes to fat loss as you want to get the greatest amino acid intake per calorie. Believe it or not these bad boys are the building blocks of tissue and muscle. Make sure you have sufficient intake of good fats, including foods such as avocados, raw nuts, organic olive & coconut oil and plenty of Omega 3 fish oils in your diet. Timing of your carbohydrate consumption is also extremely important, with the majority of your carbs to be eaten post workout. Your carbs must be low in sugar; foods such as sweet potato, butternut squash and quinoa being the best options.

Tip #8: Avoid Alcohol
Completely eliminate alcohol (the one exception may be red wine). Green tea and coffee are great beverages for fat loss because they increase metabolic rate and shift the body into fat burning mode. Restrict your coffee intake to pre-workout only because it has been shown to elevate the stress hormone cortisol after exercise, which can delay recovery and compromise your fat loss post-workout.

Tip #9: Supplement
Everyone needs to supplement, no matter how great their diet is. Supplementation is very individual, but some of the most essential include a high quality Omega 3 Fish Oil a Multi-Vit and a B-Complex. Probiotics  are usually required for optimal gut health also. Our Infinity Fuel is a massively important supplement for all of our clients, and we have had incredible results with it over the past number of years. You can find more information on all of our essential supplement range on our website.

Tip #10: Sleep
Sleep is hugely beneficial for stabilizing cortisol levels, your growth hormone production and recovery from training. Optimum sleep time would be from 10am-6am, ensuring you get 8hrs of quality sleep. If possible, you should maintain a deep sleep, with no disturbances, throughout the night. We understand that this can be near impossible for families with young children, so try to take one or two power naps during the day, whenever possible, to help with the hormonal effect of losing out on your much needed sleep.

By incorporating these 10 tips into your day to day living, you will fit into that little black dress-well in time for the upcoming Christmas Parties, and long afterwards too J

Stretching that extra mile

Marathon runnersGetting ready for Dublin Marathon October 28th

As Marathon season is quickly approaching, our team at The Edge Clontarf cannot reiterate the importance of stretching on a regular basis, particularly with the volume of training that you are putting your body through as your big day approaches.

As you prepare for your marathon, your body requires different warm ups and stretches to ensure your muscles and joints are well protected and ready for each training session, and indeed the day following a particularly strenuous day on your legs.

Regular and consistent stretching offers the following benefits;

  • Helps to prevent muscular aches, pains, and cramping
  • Reduces the possibility of muscular soreness/fatigue over the following day(s)
  • Decreases the possibility of a muscle-related injury
  • Increases the muscles efficiency and effectiveness of movement
  • Improves your overall speed, stamina, and form
  • Aids general flexibility


Pre-training Stretching (warm-up)

Before each training session, we recommend a light warm up and stretches that should last between 5-10 minutes. This pre-workout stretch is to ensure your muscles and joints are ready for the session ahead and to prevent any injuries.

Post-training Stretching (cool-down)

Following each session, we recommend stretching for a little longer- usually 15 minutes is sufficient- to prevent any muscular cramping, aches or pains.

Rest day Stretching

On your rest day  or if you are only doing a light session, we would recommend spending a little longer stretching, with the use of a foam roller if feasible. Mobility work using a foam roller would be the ideal addition to your training regime. Stretching using a foam roller will loosen up certain muscle groups that may be holding you back from improving your timing and can even be the one thing that pushes you that extra mile.

We have compiled some basic stretches below which target the glutes, hamstrings and hip flexors. These are fantastic exercises that will help get you started and will improve your training from the get-go.

Any queries or questions relating to pre-Marathon stretching or Foam Rollers, email our team to info@theedgegym.ie. We also recommend the following supplements to optimise your training regime, and indeed your performance, on the big day. On behalf of all of the team at The Edge Clontarf, best of luck to everyone taking part in this year’s Dublin Marathon!