All posts by David Mulqueen

Baked Eggs & Bacon

Looking for the perfect little brekkie as you get ready for your long day ahead? Whack these into the oven and by the time you’ve had your shower and gotten dressed, they’ll be ready to enjoy with a nice cup of coffee! Try this very simple recipe for baked eggs and bacon:

Ingredients
6 pieces of bacon
6 eggs
1⁄2 teaspoon salt
1⁄2 teaspoon pepper

Method
1. Preheat oven 180 degrees.
2. In medium frying pan fry bacon until it’s cooked but not browning.
3. Drain on paper towels.
4. Line each slice around the side of each muffin cup. You can overlap.
5. Break egg directly in the centre of each muffin cup. Sprinkle with salt and pepper.
6. Cook for15 to 20 minutes.
7. Watch as the whites and yolks to begin to set.
8. Take out with small spatula and pop onto a plate
9. Sprinkle with chives or chilli flakes to serve

Tip: A nice little addition for those who love cheese, is to sprinkle a little feta or grated cheese on top and to serve with a little green salad drizzled with olive oil!

Easy Chicken Stir-Fry

Looking for a healthy mid-week meal that’s easy to whip together in just a few minutes?

For heavy training days, add some brown or basmati rice or some rice-noodles!

So simple, so tasty- and easy to add your own favourite veggies too…

Ingredients:

2 Tbsp coconut oil
1 red onion, chopped
4 cloves garlic, minced
2-in piece of ginger, peeled and minced
3 carrots, thinly sliced
2 cups broccoli, chopped
1/2 tsp pink sea salt
4-6 tbsp Tamari/Low sodium so sauce/1/2 c coconut aminos
2 cups  mushrooms, chopped

1 cup mixed peppers, chopped
4-6 cooked diced chicken breast
1 tbsp lime juice

2 eggs

Chilli flakes, chopped scallions & sesame seeds to garnish

Directions:

1. Heat the coconut oil in a large wok over medium heat.

2. Add the onion and cook for approximately 5 minutes until cooked.

3. Add garlic and ginger to the pan and saute for approx. 1 minute. Leave aside in a bowl

4. Add chicken and stir until cooked through.

5. Add carrots, broccoli, salt and tamari. Cook for 10 mins, covered, stirring on occasion.

6. Remove lid and add peppers and mushrooms, cooking for an additional 3-5 minutes.

7. Add eggs to a separate warm pan and fry until crispy in coconut oil, but soft in the centre.

8. Squeeze lime juice over stir-fry once it reaches desired temperature.

9. Add back in the onions, ginger and garlic into the pan with the chicken and veggies.

10. Serve in bowls, top with a fried egg per person and garnish with chopped chillis (red), chopped scallions and scatter with sesame seeds.

What’s the Fuss about Protein?

Like all trends in nutrition, there are only a few pointers that most nutritionists\health professionals will abide by. One of them is not on protein requirements.

From our stand point, “ Sports performance, body fat reduction, muscle gain” etc. all have a specific protein demand. So to make this article as simple as possible to gain some good take-homes, we will list off the importance of protein, benefits and recommendations based on solid research.

When most people think of protein, they think muscle tissue, which obviously has a positive link. Protein supplies the main building blocks to the growth of new muscle. When we digest protein sources (meat, eggs, dairy etc.) these foods are broken down to their most basic form called amino acids. Amino acids are the simplest form of protein and are necessary in abundance for day to day function, which most people kind of know, but where we fall down is the how often and how much and which source.

If you can imagine, the most basic processes needed by the body through protein, like building new eyes, building new liver, repairing tissue when damaged and making neurotransmitters like serotonin, you can probably guess the last thing your protein wants to do is make this “expensive, as in costs a lot of protein” new muscle tissue. We need quite a lot of protein to get past these most basic necessary functions of protein.

The amount of protein we recommend our clients to consume per day, regardless of sex, age or goal is an absolute rock bottom basic of 30grams three times per day.

The reason for the 30grams per meal is the response the body gives us, which is the activation of our anabolic systems, or growth. Note: Muscle tissue is our main tissue involved in “burning fat”.

It has been shown in order to optimize this system we need our doses spread into 3-4 opportunities per day. A good way for those with low appetites is to mix protein sources during meals, an example of this could be a chicken breast, which is roughly 22grams of protein with 100ml of greek yogurt for the remainder of the 30grams.

One of the other benefits to a higher protein diet is that the body prefers to use fat and carbohydrates as a fuel supply, so leaves the important structural work to the protein at first then elevates body temperature, which in turn helps increase our metabolism. That’s not to say that protein doesn’t lend itself to our calories, it does! But it’s the most metabolically active substrate.

Nearly there!
Although we’ve given 90 grams per day in 3 equal doses per day, this is the bare minimum you should consume. According to Dr Layman, a former Nutrition Professor and Research Scientist at the University of Illinois, doses of up to 2.5-3grams/Kg bodyweight per day are safe and effective in controlling fat loss, normalising blood sugar levels and making new lean muscle tissue.

Lastly, the protein source, animal protein is by fat the best source of protein, due to the high levels of specific amino acids, remember these essential building blocks, especially one amino acids called Leucine, which is in high amounts in animal products and not so much in veggie sources.

An example of this would be 2.5grams of this amino acid Leucine in 140grams of beef versus 100grams of pumpkin seeds needed for the same amount. The problem here is the overall daily calories needed (225 calories in the beef and 560 calories of seeds for the same job) and this is just one amino acid.

The cost in terms of calories is so great that the benefits would be far less.
Hopefully this short article clears up any misconception about protein intake and its importance!

Hatha Yoga classes in Clontarf

8-week beginners Hatha Yoga course starting in Clontarf.

Are you looking to improve your flexibility and strength this summer?

Yoga is a great place to start and we are delighted to kick off with our first full yoga class in Clontarf aimed at beginners it’s also perfect for all levels as you can alter each and every movement to your own comfort level.

Hatha Yoga is a slow paced yoga class, which focuses on a set of physical postures, breathing techniques and meditation.

This course is designed to help build strength, stretch and align the body and improve flexibility.  Learn the foundations of Yoga and all the benefits that come with it!

For further details call our wonderful yogi  Aoife Miniter: on 083 842 1110

WHEN: WEDNESDAYS

DATE: 14th June-9th August

TIME: 8PM

Personal Training Internship at The Edge: Clontarf

Are you recently qualified and looking to build on your newly learned skills?

Are you looking to work with industry experts and learn first-hand how to deal with clients, draft and monitor programs, assess client needs, draft goals, nutrition plans, objectives and more?

We are kick-starting a new 8-week Personal Training Internship to help develop newly qualified trainers to be the best they can be!

The unique opportunity is the ideal CV builder and allows you to develop the necessary skills to sky-rocket your career as a Personal Trainer.

To apply, simply send in your CV to info@theedgegym.ie marked in the subject line as: PERSONAL TRAINING INTERNSHIP.

Tell us a little about yourself, why you wanted to be a Personal trainer (note you must have a qualification!) and what drives your passion for the industry and indeed this kind of opportunity.

We will be offering a full-time position as a Personal Trainer to those who commit, succeed and show the drive, aptitude and passion for the role who we feel has a very strong career ahead of them as part of our little team.

Let the games begin! 🙂

 

New HIIT Class at The Edge: Clontarf

We are delighted to announce our new HIIT training class starting 2 October 2016. The class will take place on Wednesdays at 8pm and Saturday’s at 10am.

This will be a high paced interval type class, designed to keep your metabolism and heart rate elevated for longer, turning you into a fat-burning machine!
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Each class participant will be recording reps and sets completed so we can monitor constant progression. This class is the first of its kind; if you put the work in you can expect to see impressive results in next to no time!
For further information on this class, mail info@theedgegym.ie or call 018534091.

Chris Cadwell- #MyFitness

How did you get into fitness?

I’ve always played and had a keen interest in sports since I was a child, but really got into fitness after numerous injuries led to my weight sky rocketing.

 
What kind of sports do you enjoy and why?

I am a fan of most sports – too many to name. But I like the competitive aspect to sport as it teaches discipline to the participants.

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What are your tips for women who might be afraid to lift weights?

Too many women are obsessed with the scales, its not weight you are but what this weight is made up out of – muscle and fat weigh the same but muscle is more compact. Lifting weights will tone your physique more than doing cardio alone.

 
What are your tips for men who are looking to gain lean muscle mass?

Track your calorie intake, eat whole food sources, avoid processed foods, eliminate alcohol from their diet, have a structured training plan and be consistent with both training and nutrition.

 
What are your favourite exercises to do yourself in the gym?

Again I have a lot of exercise I like (and dislike…) but my favourites would probably be squats, bench press and pull ups.

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What tips do you have for clients looking to stay motivated?

Set goals – you need to have something to train towards which will keep focused. Set short, medium and long term goals that will keep your head in the game.

 
What do you love most about your job?

Being able to help people reach their goals and being able to wear shorts to work.

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What are your goals for 2016 in terms of strength, health and fitness?

Current goals are to remain undefeated and win the double with my rugby team, hit some new PB’s this summer in off-season and remain injury free.

If you are interested in training with Chris, simply drop us a line to info@theedgegym.ie with the subject line CHRIS.

Sean Reid- #MyFitness

How did you get into fitness?
I’ve been involved in Sport and Fitness all my life. My interest in Coaching started at age of 17 when I had my first personal training session. From then, I increased my knowledge for all things in the ‘Health and Fitness’ industry.

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What kind of sports do you enjoy and why?
I loved playing team sports like Rugby and Football as it pushed me to become better so as not to let my team mates down.

What are your tips for women who might be afraid to lift weights?
There is a misconception of “Getting Bigger” from women lifting weights. I completely understand though as it is a fear that most women have when they first start in The Edge. But before you even lift a weight we teach you the correct form using light—or even no weight at all. Lifting weights does not make women bigger. Eating cakes and sweets does.

What are your tips for me who are looking to gain lean muscle mass?
There’s an old saying “Abs are made in the kitchen” so getting lean and staying lean requires planning and preparation.

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What are your favourite exercises to do yourself in the gym?
Deadlifts- why? Because you get serious bang for your buck with the Deadlift. When done correctly, the deadlift targets not only the lower extremities of your body but a lot of upper body too…You burn some serious calories and it really tightens those glutes.

What tips do you have for clients looking to stay motivated?
I like to have a training and nutrition plan for a number of weeks. I set myself little targets and try to reach them within that period. It really pushes me to stay motivated and focused on my Goal. “What we measure, we manage”.

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What do you love most about your job?
I love helping people achieve their goals. There is honestly no better feeling than seeing a person transform in front of your eyes. Whether it be weight loss or strength gains, it’s great to see people with a smile on their face knowing that they have achieved something they never thought they could.

What are your goals for 2016 in terms of strength, health and fitness?
I hope to finish off my Neuromuscular Therapy course in the summer and look to start helping clients with any injuries they have. I had to have minor surgery on my knee so my goal is to get back squatting and lifting to my potential as soon as possible.

If you’d like to book a FREE personal training consultation with Sean, simply mail your details and request to info@theedgegym.ie with the subject line SEAN.

Healthy Hot Chocolate

So we admit to craving this a little prematurely in terms of seasons, but this little protein-packed treat can be a life and macro saver if you are looking to stay on the healthy eating wagon mid-week but are craving something sweet!

1 cup, plus 1-2 tablespoons milk of choice – we use almond milk

1-2 tsp raw cacao

1/4 tsp vanilla extract

Cinnamon

1/2 scoop of chocolate protein- we used Lean Whey by Optimum Nutrition

Simply blend it all together in a nutri-bullet or in a big serving bowl with a large whisk and cook slowly on your hob for a few minutes!

Cookies and cream as a dipper optional but very much recommended!

Coconut Oil- 4 simple ways to use this fitness foodie favourite

87% saturated fat content, this oil is mostly medium-chain fatty acids, basically a high energy fuel that can help you feel fuller for longer.

From coconut milk to yoghurt, coconut chips to coconut ice lollies, here are some healthy tips to give you the low down on how you can incorporate this into your daily routine:

1. Add it into a smoothie- add a scoop of protein, a frozen banana, a handful of spinach, 100ml of coconut milk, 2 tbslp almond butter, 2 tbslp coconut oil, and blend in a nutribullet- the perfect breakfast or snack on the go!

2. Use it on your skin- it can safely remove makeup, you can use it as a body or face moisturiser and you can even use it on infant skin. It’s also excellent for softening cuticles and sealing the ends of your hair for an at-home hair mask!

3. Swig on coconut water- it contains 5 times more potassium  than leading sports drinks and is the ideal way to refresh post-workout.

4. Cook with is- research shows that it can keep our tickers healthy- proven to lower ‘bad cholesterol’ LDL and increase levels of ‘good cholesterol’ HDL in the body.

Remember guys, count chemicals not calories- and if unsure, speak to your trainer about your own personal nutritional plan.

Buckwheat Protein Pancake Recipe for Pancake Tuesday

Ingredients

Makes 5 to 6 large pancakes (2/3 Servings)

50g almond flour
50g of buckwheat flour
pinch of baking powder
200ml organic whole milk / almond milk
1 whole egg
2 egg whites
big scoop of protein powder (Chocolate works well)

Totals: Calories: 851 Protein: 60g Carbs: 51g Fat: 43g

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Method:

Blend everything together. Ideally use a kitchen mixer, but you can just go at it with a whisk or fork. Drop some butter in a large frypan and wait until it’s hot. Pour some into the pan and let it cook. Turn when the bubbles that form in the cooking mixture begin to pop.

Serve:
Serve with a small knob of butter and/or banana and honey or some yoghurt and a sprinkle of nature’s antioxidant, cinnamon.

Mineral loss after exercise – Don’t sweat it!

Sweating is our primary mechanism of regulating body temperature. It is also a great way of ridding the body of toxins through the skin. However, when we perspire, we don’t only lose the bad stuff.

During exercise, saunas, bikram yoga or intense heat, we also lose important electrolytes and vital minerals, such as sodium, potassium, calcium, magnesium and zinc through our skin.

It is important to replenish these components as it enables us to become optimally hydrated after an intense training session and prevent any chronic repercussion of a deficiency in any of these key minerals.

coconut water

These minerals play a key role in everything from putting on muscle mass to preventing depression. 

Coconut water is a great source of electrolyte and is described as nature’s energy drink.

In place of sugar laden sports and energy drinks that are devoid of nutrients, coconut water is a far superior option if you are a competitive sports athlete or are simply concerned with becoming optimally hydrated after a tough training session.

multi-vitamin

In addition, to address the issue of loss of minerals during prolonged perspiration, we recommend to take an all-in-one multi-vitamin to replenish any minerals lost during this process.

Don’t sweat it, we’ve got you covered!

Our Top Tips for a New Healthy You!

We’ve all been there- try a diet for a few days, give up, start again, do a quick detox, fall down again…You begin to see a horrible pattern which takes our body on a little rollercoaster ride of calories, bingeing and sugary highs and lows.
Here are our tried and tested tips on finding the balance and sticking to your goals:

 
What you need to do is find some consistency!

  1. Start off with a boost- a new plan such as our Pillars for Men and Women.
  2. Give yourself a little milestone- four weeks is usually good.
  3. Measure yourself at day 1 and each week. We also suggest taking photos, even if you are the only one seeing them.
  4. It’s all about tracking your improvements. Watch what you eat and keep a food diary- and honest one!
  5. By elimination certain foods, you will start to feel hungry as you will naturally crave sugar when you take it away- make sure to increase your good healthy fats and drink lots of water during this time.
  6. Snack between meals- think almonds, guacamole with veggies, blueberries, even an egg or some turkey sausage- never go hungry!
  7. Get a buddy to take part too- it’ll make it more of a challenge and will seem a little more fun too.
  8. Reward yourself after the four weeks- and start again. Milestone by milestone.
  9. Keep your programs at the gym interesting and keep challenging yourself.
  10. Invest in some good healthy clean eating recipe books and teach yourself new recipes and try new foods.
  11. Don’t buy treats- keep your fridge and presses clean and the cravings won’t be as strong!
  12. Have the odd cheat meal but don’t let your cheat meal turn into a full day or weekend in so far as possible.
  13. But don’t let your diet become your life. This is about a gradual lifestyle change- not a quick fix.
  14. Be gentle on yourself and if you are feeling like crap- which we all do from time to time, keep the before photo handy and remind yourself as to how far you have come…
  15. If our way of thinking kind of matches your way of thinking, why not pop along for a free consultation about personal training and nutrition and your personal goals and we will get you on the path to a healthier happier you!

 

Contact info@theedgegym.ie to take that first step!

Healthier Lunches in Clontarf

Are you looking to eat healthier while out and about or stuck in the office with nothing but a queue for the microwave?
We have three cheeky recommendations for your next healthy lunch:
Honeysuckle, a new Health Store & Cafe is situated at No 10 Vernon Avenue and they stock all sorts of yummy treats from nut butter and questbars to buckwheat savoury pancakes and a recent addition of fresh salads, turkey and beef patties, eggs, tuna, salmon and loads more! They also have a mean selection of freshly pressed juices, protein shakes and the best organic coffee this side of the Liffey!

Sunday

If you’re looking for somewhere for a nice sit-down lunch why not give our very own Edge Meal- a low carb option at the gorgeous- and infamous- Kinara- just a few doors down from our good selves. Kinara is ideal for those who want to dine out healthily but not sacrifice on taste- win win! The staff are super knowledgeable about allergens and what you can and cannot eat from their menu- it is all so bloody tasty so you might want to make another trip when you’re looking for a little treat for your next date night!

Our neighbours Bay have just opened up a gorgeous winter garden making it a fab spot for the colder frostier sunny days ahead! Snuggle up under a blanket and watch the world go by and tuck into a gorgeous chicken salad with nuts seeds, fresh crisp red onion or one of their amazing breakfasts with avocado, poached eggs and bacon- no excuses- healthy eating never tasted so good!

Exercise Boosts our Mind and our Mood- but why?

So, why exactly do we get that super rush after we train? Why does it feel so hard to get out of bed on a cold winter’s morning to train, when it feels so damn good afterwards?!
When we exercise, our brains release beta-endorphins. These bad boys are mood-enhancing neuro-transmitters.
It’s not very often that our brains are totally focused on one task in hand. Exercise results in higher ‘alpha wave’ concentrations. This is why sometimes when you are exercising you  might find yourself suddenly having clearer thoughts, better ideas and remembering little to-do’s from the day!

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Exercise itself is in itself its own form of meditation meaning your brain is totally focused and we all know the positive effects of meditation- better sleep, better energy, increased IQ, better ability to tackle difficult situations etc…. Exercise has such potent effects on the mind that mainstream psychologists and Cognitive Behavourial Therapists often use it as a form of treatment for clinical signs of depression.

If you would like to speak with one of our trainers about a suitable exercise program for your needs call us now on 853 4091 or email info@theedgegym.ie.

Should I eat Carbs?

We all read mixed reviews about whether or not to eat carbs before or after workout or before going to bed etc…but when IS the best time to eat carbs?
Or should we be avoiding them at all costs?
Carbs can come in many forms- starchy carbs, fructose, sucrose, grains- even vegetables and fruit! When we eat any form of carbs our bodies turn them into glucose which is then stored  as glycogen in the liver and the muscles, and its primary use is to produce our most basic form of energy called ATP.
How much carbs we actually need depends on a variety of things- our sex, our activity levels, our current health and our future goals for our health, fitness and strength.
We all have a different requirement for energy- therefore we all have a limit of what would be deemed a ‘healthy’ amount of carbs on a daily basis.

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Our intake of carbs therefore is mostly activity dependent. On days you are training, for example, you should be eating a greater amount of carbs as this is when your body requires this particular type of energy. However, if the majority of your day is spent at your office desk or in your car and your goal is to stay leaner, then you would require a lesser intake of carbs on this particular day.

We should try and stick to the likes of sweet potato, root veggies, quinoa, organic oats, brown rice and butternut squash for our carbohydrate intake- avoid more refined carbs such as white bread, pasta, biscuits, rolls etc…
According to Dr Eric Serrano, our main carb intake should be in the middle of the day if you goal is to stay lean. This gives your body a better chance to utilise fatty acid stores by having a more protein and fat dense breakfast and dinner.

Please note: Our nutritional needs are so complex and we have to remember that any form of advice is to be taken on board as a ‘broadly speaking’ recommendation for the general public.
In our PT sessions at The Edge we would pride ourselves in focusing moreso on the needs of the individual and what exactly their personal health and fitness goals are.
If you would like to speak to one of our trainers about your nutritional needs or your personal goals, you can contact them in confidence at info@theedgegym.ie

Clean Eating Shopping List

So, last week we had a super post about Clean Eating Recipes, so this week’s post is to help you plan ahead for your weekly shop- yep you guessed it, the Edge team are here to help you with your shopping list:

Clean Shopping List

Still Water
Green Tea
Organic Coffee
Coconut Oil
Olive Oil
Almond butter
Eggs
Mozzarella
Goat’s Cheese
Almond Milk
Real butter
Kefir
Greek Yoghurt
Quinoa
Almonds
Pumpkin seeds
Sunflower Seeds
Flaxseed
Brazil Nuts

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Basil
Parsley
Corriander
Turmeric
Sweet Potato
Spinach
Avocado
Limes
Garlic
Onions
Chillis
Kale
Brocolli

blueberries
Bluberries
Chicken
Salmon
Lean beef mince
Turkey Mince
Prawns

5 Clean Recipes for the Week

Spicy Spanish Chicken
Chop two chicken breasts into cubes
Fry in a little coconut oil until white
Add chopped red onion, a chopped chilli and garlic to the chicken and cook until the onions have softened
Add some chopped tomatoes and a few tablespoons of passata
Add a sieved tin of chickpeas and leave to simmer
Serve with some green salad sprinkled with mixed seeds

Homemade Bun-less Burgers
Use the leanest mince you can- sirloin mince is best
Add one finely chopped onion to the mince in a big bowl, add a tbslp of Worchester Sauce and a little rock salt and black pepper to taste
Mould into four patties and fry each side until cooked to your liking
Serve with crispy lettuce, fresh tomatoes and some homemade guacamole

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Chunky Guacamole
Peel and chop two ripe avocados
Mash with a fork and add two cloves of chopped garlic
Chop 6 cherry tomatoes and half a lime
Add the chopped tomatoes and squeeze half a lime into the avocado and garlic mix
Mix thoroughly and serve immediately with some veggies to dip

Asian Mince
Lightly fry some turkey breast mince
Add chopped garlic- about two cloves and a few shallots
Add a handful of chopped mushrooms and some unsalted peanuts
Add a tablespoon of oyster sauce and soy sauce
Once cooked, add a poached egg on top with a few chopped scallions, some more drops of soy sauce and some sesame seeds

Basil Chicken
Preheat your oven to 180
Rub two breasts of chicken with butter, salt and pepper
Wrap in bacon tightly with some basil and mozzarella tucked under each piece of bacon
Wrap in a little tin foil and place in the oven
For last 10 minutes of cooking remove the tin foil for a little crisp to the bacon
Also oven cook a few tomatoes on the vine with some olive oil and salt
Serve together with a little extra olive oil blitzed with basil as a dressing

Our Trainers Diet and Fitness Training Plan- Chris

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Sample Daily Diet for Chris

Breakfast: 4 egg omelette w/ Smoked Salmon and Avocado
Bowl of Organic Porridge w/Blueberries

Lunch:
Chicken / Homemade Burgers / Tuna
One of the above with some sort of veg or salad (brocolli, spinach, green beans, asparagus etc)

Dinner Options:
Steak / Chicken / Turkey / Fish (Salmon, Sea bass, Cod, Haddock, Sole, Plaice)
Again have one of these with Veg or Salad (Brocolli, Parsnip, Carrots, Green Beans etc + Sweet Potato / Brown Rice Post Workout)

Snack options:
Rice Cakes w/ almond butter
Pack of whole organic almonds
Total Greek Yoghurt mixed with a scoop of Whey
Protein Bar
Soup (Veg, Tomato, Mushroom etc)
Protein Shake (post workout), Casien Shake (if hungry and its too late to eat i.e. after 10 pm)

Fluid intake:
Green Tea (all throughout the day)
BCAA (pre / intra workout)
Water 3L Minimum

Meal Outline:
Breakfast
Snack
Lunch
Snack
Dinner
Snack

Supplements:
Post Breakfast:
1 Super Multivitamin
1 Probiotic
2 Fish Oils
1 B-Active

Post Lunch:
2 Fish Oils
1 Probiotic

Post Dinner / Pre Bed:
2 Fish Oils
3 Magnesium Relax
1 Zinc
1 Probiotic

Current Training / Focus:
German Body Composition Programs – To get as lean as possible

Lifestyle Main Points:
Diet is Immaculate Sunday – Friday
Cheat Meal – Saturday
Very rarely drink (messes up your hormonal profile)
“Eat for long term goals not short term satisfaction”

Our Trainers Diet and Fitness Training Plan- Michelle

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Sample Daily Eating plan for Michelle:

On Rising: Pink grapefruit, hot water and fresh lemon juice, fish oil supplement.

Breakfast: 2 eggs, ½ avocado with 2 rice cakes.

Crossfit training Post workout: Whey protein shake made with Keifer milk, a banana and 2 tbsp. honey.

Lunch: Chicken/turkey and vegetables stirfried in coconut oil with white rice.

Dinner: Spinach salad with poached salmon darne, sauerkraut, fresh beetroot, and hummus with apple cider vinegar and olive oil dressing.

Before bed: Organic oats with ground chia seeds, desiccated coconut and almond butter.

Fluid intake

My water intake is approximately 2.5 litres on training days, with 2 cups of white/green tea in addition. I also drink 3-4 cups of coffee per day made with KoKo coconut milk (Even PTs have their vices!!). Once I feel like caffeine isn’t affecting my sleep, and my energy levels aren’t becoming dependent on it, I’m happy. If I feel like it is, I will cut down to 2 cups per day.

Supplementation

I take fish oils first thing in the morning, with a B-complex which has added iron in it. I take chlorella and cilantro 3 times throughout the day – I recently had my mercury amalgam fillings removed so I am currently on a heavy metal detox protocol. I take Vitamin D3 on days when I haven’t had any sun exposure. I also take magnesium 1 hour before bed to help me unwind.

Training

I am currently doing Crossfit in a competitive setting, with my first competition coming up in 3 weeks time. Crossfit is a combination of Olympic weightlifting, strength training, gymnastic and endurance training. Since this training is massively demanding, my calories and carbohydrate intake are very high for a girl. For the last few months, my priority is to perform to my maximum capacity and fully recover from each training session. My main training goal is no longer to be lean and have a low percentage body fat, and I am simply trying to maintain my weight at 68kg and 14% body fat while getting as strong and fit as possible for my upcoming competition. I am training approx. 7 days per week with 2 rest days. A typical week consists of 3 Olympic lifting sessions, 3 Crossfit session and 1 mobility/pre-/re-habilitation sessions to ensure I stay flexible, supple and injury free.

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How to Prepare for Race Day

Regardless of whether it’s a marathon, a half marathon, a 10 k or 5k race, when race day is approaching, you should have a plan for backing off from your training in the same way that you had a plan for increasing your training originally. Depending on how far the distance is that you will be covering, your training will have varied and so too should your pre-race preparation.

But regardless, your plan should include elements of tapering your runs, eating smarter and simulating ‘race day’ conditions. These elements of your training are just as important as the peaks in your training the past couple of weeks.

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Two Weeks
Two weeks before race day, you should start tapering your runs as generally speaking, you should have the core of your training done (including long runs and speed workouts) two weeks prior to your race. After that, your training is down to maintenance and injury prevention. this is moreso important for marathon or half-marathon runners. If you are running a 5k or a 10k, you will be training a little bit longer in the run up to your big day!

One Week
The week before, start each day by getting up early and going out for you run after something small to eat. Refuel and go about your day after a good stretch. You need to ensure your body is used to earlier mornings and the routine that comes with race day or an early rise and early breakfast!

Three Days
Three days in, make sure you do what feels natural for you. Some runners, particularly long distance runners, feel it better to refrain from any long runs the week or the race, other feel that one last run will make them feel top of their game. Generally speaking, 5k or 10k runners find themselves more comfortable doing their last speed race three days before race day. This is usually personal to the individual and you will learn from experience what works for you!

24 Hours
The day before your race should be as relaxing as possible. If you don’t know the course, drive or walk it (when possible). This way you will get a general idea of where you will be going, hills, steep turns etc… Don’t try any new foods that might upset your stomach and make sure to get to bed early. Put everything you will be bringing to the race in your bag the night before so you feel calm and prepared leaving the house and set out the clothes and the shoes you will be wearing too. You want to keep all of your energy for the big day!

Best of luck from all at The Edge: Clontarf!

Our Trainers Diet and Fitness Training Plan- Andy

We’ve had loads of recent emails about what our staff are eating and why they train they way they do.

We want to practise what we preach so each week we will be doing a little Nutrition and Exercise snapshot of what a typical day looks like for them.

We are starting off with Andy:

andrew brand the edge clontarf

Sample Daily Eating for Andy

5.15am: Two small spoons of almond butter
8am-9am: 4-5 eggs with spinach, tomato and peppers
1pm ish: Chilli con carne or 2 chicken breasts in pesto with 2 different servings of vegetables.
Pm: Post-workout large bowl of organic porridge oats made with water with 2 scoops of whey protein
Dinner 9pm: Turkey or fish based meal with small amount of veg

Fluid Intake

I try to drink between 3-4 litres of water and 4-6 green or peppermint teas throughout the day to stay hydrated!

Supplementation

Supplement wise, I take fish oil at each meal along with a daily supplement of vitamin D and B-active.

Training
I am currently focusing on a Strength phase at the moment, training my legs 3 days per week ( heavy weights- front and back squatting).

chris before and after

Before and After- Chris Cadwell- Our Trainer’s Transformation

Q & A with our Trainer Chris

1 – So you weighed 165kg with a 30% + bodyfat % and now you are 100kg approx and 8% … what is the secret to your drastic transformation?
Theres no real secret per say, it’s just Will Power to be honest. You have to want to make a change… then once you’ve decided on making that change you need to write it down and then write/plan out exactly what you have to do to achieve your goal. Then, once you’ve achieved that goal you need to reassess everything and repeat the process over again… “keep moving the goal posts”.

2 – What was the final turning point that made you want to lose weight?
Well I’ve always been big… but thought that I carried it well enough considering how heavy I was. I went to America after my 21st and was doing the usual site-seeing and clothes shopping when I tried on a shirt and realised I had to get an American XXXL …. this is when I knew something had to change. So when I got home from holidays I  knew a few guys training with James in The Edge so got in touch with him and went for a consultation, the rest is history,  as they say.

 
3 – Once you started in The Edge, how did you find the first few weeks with all the different nutritional changes?
James started me on the Pillars to Success food plan and I stuck to this pretty well for the whole 4 weeks … It was a complete shock to the system as my nutrition previously had been absolutely shocking ( Sweets, Crisps, Bread Rolls, Take-Aways, Ice Cream etc…). At the end of the 4 weeks though I think I had lost nearly 20kg already… so I was delighted, but still had a long way to go.

 
4 – Did you go cold turkey? Or ween yourself off your past nutritional habits?
I’ll be honest and after the initial 4 weeks I did slip back into some old habits… So what I had to do was eliminate one bad habit at a time… So with the help of James and the guys at the edge I eliminated sugar (sweets & fizzy drinks), my weight came down another bit then when it plateaued again, we’d eliminate something else… and then kept repeating this process to the point where I will only indulge every now and again with a “cheat meal”.

 
5 – Initially how did you find training in The Edge?
When I first met James i didn’t think I would be able to do the training but he reassured me that I’d be well able for it… I did a few sessions initially on own to get myself up to speed then I started buddying up with a few of the other guys I knew that trained with James also, even though they where more advanced than I was I really felt that training with a buddy or in a group class really helps motivate you as push each other along. Then, after a while I found I  had caught up with the lads and instead of only lasting 40mins of the session I was finishing out the full hour.

 
6 – Did you start to see results immediately or did it take time?
The weight started to fly off me initially then it would slow down so James would make me keep a food diary and the reassess my nutrition. There were points where I felt stuck… so  I started taking progress pictures at the end of each month as what I found is when you see yourself everyday you don’t notice a change but the pictures would show you the difference.

 
7 – How were your energy levels?
My energy levels where always low and I was tired all the time… James explained that this was down to my lack of nutrients from a horrible diet… So once I started on the pillars and added Infinity Fuel into my nutrition I had copius amounts of energy all of a sudden, which really assisted me in my gym sessions, with rugby and my concentration levels in college.

 

8 – Did you hit many sticking points?
It wasn’t all plain sailing- there where 3 or 4 occasions where I felt I was doing as much as  I could but just couldn’t shift anymore weight/bodyfat …. But I just realised that this meant I had to get stricter on my nutrition, make sure I was getting enough sleep and training smarter rather than harder… These little things made a huge difference especially the training. Training at a higher intensity less frequently was much more beneficial than trying to do something everyday while I was fatigued.

 
9 – Once you lost the intial weight how did you find your progress in the gym? Until now?
Well once i hit my initial target I was ready to relax but then James and the lads in The Edge convinced me to kick on and set a new target… My training went from strength to strength… we progressed from the fat burning circuits into more muscle building programs then again onto strength programs. I also added in the strongman class at the weekend as a bonus session which I found to be the ultimate fat burner. I then found myself setting weight goals (squat, bench etc..) and then upon achieving these finding that i always wanted to do more… Still to this day I’m always trying to push it on a little bit more.

 

10 – Finally – Have you any advice for anybody that may be hesitant in making the first move towards training?
The only advice I can give is that you won’t regret taking that first step… it’s the hardest part – admitting that you need help. I definitely wouldn’t have made it through the journey on my own… Without the help of everyone in The Edge as well as continuous support from friends and family. It was the best money I ever spent… you need to invest in yourself!

If you are interested in coming in for a FREE PERSONAL TRAINING CONSULTATION to chat about your personal goals and how we can help get you there, call us now on 8534091 or email info@theedgegym.ie

How to get in shape for Summer

Well, well, well…look who’s come crawling back!?!

Year in year out, we see people flood in the doors when the spring sunshine starts to show its gorgeous face!

This year more than ever, we are seeing folks running along the promenade, joining bootcamps, power walking or even running around with their children in the evenings.

People seem to becoming more aware of their health in general but we still feel that we get a much larger influx of new clients looking to look their best when it’s time to start wearing…well…less!

That’s where we step in to help…

summer fit couple

What’s my first step to getting in shape for the summer?

Give us a call on 853 4091 or mail us to info@theedgegym.ie and we will schedule you in for a free consultation. We will discuss your goals realistically and give you an idea of what kind of work we both need to do to get you there!

 

Then what?

Then we start with your nutritional intake. We look at your eating and drinking habits, your general lifestyle and work with you to start to incorporate a more healthier approach to your daily choices. We also introduce you to the Pillars– our four week fat loss program.

 

Time to get moving!

We also start to train in tandem with your new healthier eating plan. We will push you, motivate you and ensure you are feeling better than you have ever felt before.

Our goal as personal trainers is to make sure you feel great, look great and continue to adopt your new healthy habits. We’re not saying it’s going to be easy- but we are saying it’s going to be worth it!

Give us a call today…

protein shakes

The Edge: Clontarf Protein Shakes

Not only are we the best personal trainers in Dublin *as voted for by you guys 🙂 we also double up as pretty handy in the ole kitchen- well we make a pretty mean protein shake anyways…

These shakes below also make a great breakfast alternative to eggs if you are looking for something on the go!

Here are some of our faves:

Tropical Berry
1 cup unsweetened almond milk
1 cup pineapple
1 teaspoon shredded coconut
1/2 cup frozen blueberries
1 scoop unflavored or vanilla protein powder

Mix in a blender for 30 seconds.

 

Blueberry Bomb
1 cup unsweetened vanilla almond milk
1 frozen banana (peel before freezing)
1/2 cup frozen blueberries
1 scoop unflavored or vanilla protein powder

Mix in a blender for 30 seconds.

 

Chocolate Chip Ice cream Shake

1 cup unsweetened chocolate almond milk
1 tablespoon natural almond or peanut butter
1 frozen banana (peel before freezing)
1 tablespoon cacao nibs
1 cup raw spinach
1 scoop chocolate protein powder

Mix in a blender for 30 seconds.

 

These shakes can be enjoyed as part of your healthier eating plan. Always consult with your trainer as to what options are best for your particular needs. You can speak to a member of our team at info@theedgegym.ie or call 853 4091.

mens fitness group

Personal Trainers and Personal Training in Dublin

So why Personal Training? Why spend more money when you can go to a big commercial gym by yourself whenever you want?

leg raises

In this city alone here are hundreds of choices of regular gyms and personal training facilities in Dublin and the choice is endless- and sometimes confusing for those who are looking to lose weight, tone up or meet new people with similar interests in health, fitness and strength training.

mens fitness group

The difference at our gym is the trainers, the personal touch and the interest we have in helping you reach your goals and objectives- be it to lose weight, gain muscle, get bigger, get leaner or get back into shape after having a baby, we offer tailor-made personal training programs along with personalised nutritional plans to keep you focused, keep the cravings at bay and ensure you see results very quickly.

lottie ryan with personal trainer james swan

Our attitude is to adopt a new attitude- A new lifestyle and a healthier choice for all of your activities.

wall sits at the edge clontarf

We are now offering free consultations for those looking to make the change- Give us a call now on 01 853 4091 or email info@theedgegym.ie and you will see the difference.

Probably the best personal trainers in Dublin 😉

Healthy Low & No Carb Snacks

Our clients often find that for meal times the choice is so much easier than in between- the smaller meals often cause stress as it is quite difficult to eat healthily on the go.

We have put together a list for you to try whether you are working in an office, driving all day, running around after your kids at home or out and about at meetings, with family or friends. It’s all about preparation when it comes to following a clean diet and, if you plan what you eat, you’ll find that you spend a lot less than grabbing healthy food in a health shop when you are starving!

Please check with your trainer which options are suitable for the nutritional plan you are following as your needs may be different to the plan below.

avocado and eggs

Try snacking on two of these options each day:

  • A spoon of almond butter
  • Two Ballyfree Turkey sausages
  • Avocado with a baked egg
  • Handful of blueberries and 100g of natural yoghurt
  • Apple slices or celery with nut butter
  • Beef Jerky
  • Homemade hummus with carrot sticks and celery
  • Homemade guacamole with peppers cut into sticks
  • A protein shake with coconut milk or almond milk
  • Small mixed green salad with spinach, sunflower seeds, olive oil, radish, and cucumber.
  • Some frozen grapes
  • A handful of mixed nuts
  • Some roast turkey slices
  • Boiled eggs
  • Kale Chips
  • Homemade Protein balls
  • Pumpkin seeds

nut butter with almonds

If you are unsure about quantities or whether or nut a particular snack is suitable for you, give us a shout on info@theedgegym.ie or call 853 4091

 

oranges

Vitamin C

What is Vitamin C?
Vitamin C, also known as Ascorbic Acid,  is a vitamin we need on a daily basis. Some animals actually make their own Vitamin C, but humans must get theirs from food and other sources. Good sources of Vitamin C include fresh fruits and vegetables, especially citrus fruits. It can also be made in a reputable laboratory for supplementation.

Most health experts recommend getting Vitamin C from a diet high in fruits and vegetables rather than simply taking supplements, although due to the hustle and bustle of every day life and not always eating balanced meals rich in nutrients, vitamins and minerals, it is beneficial to have a supplement as part of your daily routine, along with your multi vitamin or greens drink.

 

vitamin c the edge clontarf

Back in the day, Vitamin C was used for preventing and treating scurvy. Although, scurvy is now quite rare, it was once very common among sailors, when the voyages lasted longer than the supply of fresh fruits and veg, they began to suffer from vitamin C deficiency, which led to scurvy.

These days, Vitamin C is used most often for preventing or treating minor ailments like the common cold. Some people use it for other infections such as  gum disease, acne and other skin infections, bronchitis, (HIV) disease, bacterial stomach ulcers, tuberculosis, dysentery (an infection of the lower intestine), and skin infections or infections of the bladder and prostate. It is also used to treat depression, dementia, Alzhemier’s, fatigue, iron absorption for those deficient in iron and for ADHD. Recent studies are also linking Vitamin C to help strengthen the heart and blood vessels preventing clots in your veins and arteries, high blood pressure and stroke.

Although, there are a number of theories as to how effective Vitamin C is for certain ailments, viruses, infections and so on, it is important to do your own personal research and speak to your Health Professional before making any decisions about supplementation or drastic changes in your diet.

How does it do?
Vitamin C is required for the optimum development and function of the body, playing a hugely important role in maintaining proper immune function.

Are there any side-effects?
Side-effects of too much Vitamin C include nausea, vomiting, heartburn, stomach cramps, headache, and others- Also go on the advice of your trainer as to how much is good for your needs.

Should you be taking any prescribed medications, always consult your GP before taking any new supplements. If you are interested in buying our own in-house Vitamin C supplement you can do so online or at the gym.

For further information on Vitamin C or to speak to one of our team, please call 01 8534091 or email info@theedgegym.ie

santa claus

Happy Fitmas and How to Eat Clean over the Christmas Holidays

Just a quick post to remind you as to what kind of hours we are open so you can stay healthy over the holidays:

Dec 24th- Christmas Eve- Open for group classes only – Just a few places remaining!

Dec 25th- Christmas Day- CLOSED

Dec 26th- Stephen’s Day – CLOSED

Dec 31st- New Year’s Eve- Open as normal

Jan 1st- New Year’s Day- Open as normal

santa claus

 

Some clean-eating tips for the Christmas Holidays

If, like us, you love your food, don’t avoid everything you love or you will spend your quality time off feeling very sorry for yourself.

We do, however, ask you to watch your portion size, maybe not for your Christmas Day lunch but here are some hand tips to help you choose the healthier option!

1. Swap your regular potato for sweet potato and your turnip for butternut squash mashed with sauteed red onion, a little real butter and some  salt and pepper- delicious!

2. Try frying your Brussel Sprouts in coconut oil with some  lean turkey bacon- savage with some poached eggs for breakfast!

3. Try having your turkey without the skin and opt for homemade cranberry sauce instead of pre-mixed gravy or better still, use the juices from your lean meats.

4. If you have a sweet tooth, keep a stock of 85% dark chocolate at hand. This is also delicious as an alternative and healthier hot chocolate! Mix one cup of heated almond milk with three squares of 85% Green & Black’s chocolate and add some mint oil for flavour if you like too. Finish off with a little blob of cream, as it is Christmas after all…

 

When the gym is closed, here’s a little Body Composition routine you can try at home over Christmas, to help ease the post-lunch guilt:

 

How to do the perfect Burpee

how to do burpees

 

The perfect Squat Technique

how to do squats

– 20 Crunches

– 10 Burpees

– 20 Body weight squats

– 20 Leg raises

* Repeat this sequence four times and finish your whole exercise routine with a 1 minute plank and 50 jumping jacks to get your heart racing!

Cool down with a gentle jog to get your heart rate back down again 🙂

We are fully stocked for all of our supplements, but we do recommend that you grab your Infinity Fuel, Probiotics and Fish oils while you can and as soon as possible as these do tend to sell out quickly for the January gym-goers looking to detox!

Should you need anything over the holidays, drop us a line here

From all of the team at The Edge: Clontarf, have a very Happy Christmas and a Healthy New Year for 2014!

 

 

Competition to win Free PT sessions and other fitness and health goodies!

We are delighted to be teaming up with Bodyfirst Nutrition to help them celebrate their 1st Birthday!

As part of their celebrations, they are hosting a MASSIVE giveaway with lots of fitness and health related goodies for you to keep, share or give away 🙂

 

The amazing prize includes the following:

1. FOUR weeks Personal Training at The Edge, along with a nutrition plan to follow. We are also throwing in an Edge Hoody for good will, along with a huge tub of Infinity Fuel.

The Edge Clontarf

2. A YEAR’s supply of Whey Protein along with a Bodyfirst voucher and lots of other nut butters, shakers, vests and yummy goodness!

whey protein       Bodyfirst Nutrition

3. A luxurious two nights stay, with bubbly at the beautiful Clontarf Castle- this will definitely wrack up some browning points for your other half  🙂

Clontarf Castle

To enter, visit their competition page and follow their instructions…

Like and share and spread the word!

Good luck 🙂