All posts by James Swan

Personal Training Testimonial- Geoffrey

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.

Geoff Before

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.

Geoff After

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!

Geoffrey

Personal Training Testimonial- Muireann King

I have been training with Sean for 9 months and I have lost 17 kilos and 8% body fat. In
addition, my outlook on life and priorities have completely
changed for the better. When I started training I was really unfit, overweight and desperately looking to change.
Sean takes his job very seriously and this helped me to realise that it wasn’t a joke and that committing to this programme was very important.

I meet with Sean 2 to 3 times per week – the time we spent
together is tailored to me,challenging but always kept me interested.
Sean does push you and his professional knowledge is without question.
Added to this Sean sees the bigger picture, he highlights when my social life is getting too social, when my work life balance is not working and when I’m taking my wins for granted.
I have surpassed my initial Goals that we set and now have renewed zest for life, I now look forward to exercise, feel bad when I’m not doing/eating
what I should.

Listen to what Sean says and just do it! Don’t start tomorrow start today – the time will never be right.
Thanks Sean 😉

Muireann King

X-FIT Elite Group Personal Training – next intake now open!

The first X-FIT of 2015 is coming to a close. We have seen some great results over the weeks and on the back of demand we are announcing we will run our 2nd XFIT starting on March 24th!

X-FIT is a 10 week personal group training programme which includes:
  1. 20 sessions structured and monitored by our trainers
  2. Free access to the gym at the weekends and programmes to do assigned workouts
  3. Free log book to track progress
  4. Testing and re-testing to mark progress
****For these 10 weeks it is a cost of just €300- you can read more about the X-FIT program itself here!****
women strength training
How do I sign up?
We have had great demand for places already for our next X-FIT so we will be taking deposits from now to guarantee your place on the program!
See how far you can take yourself in 10 weeks – get beach ready, body confident and ready to smash your personal goals! We are with you every step of the way. Call us now on 8534091 to speak to one of our personal trainers or email info@theedgegym.ie.

Summer Bodies are made in Winter

OK, ok we know it’s tough to stay motivated in January- the weather is crap, it’s cold, it’s windy, work is mental and the kids probably have all caught some nasty bug or flu…

The last thing you want to do is arrive home and go right outside the door and start training…but think of this…

Fast forward to your summer holiday, think of walking along the beach in your bikini or swim shorts and feeling the best you’ve ever felt in your own skin.

Think of that feeling when someone goes to take a holiday snap and this time, for the first time in a long time, you turn and give them your best smile, because you’ve worked damn hard for this body, you’ve earned this holiday and you are proud of what you see.

tanning

No more covering up, regardless of your size in clothing terms, body confidence is something you cannot buy. You need to feel it.

Trust us, we see it time and time again- people sign up for bootcamps then leave after a few weeks and then come to us a month before the holidays in a panic. Of course, that’s ok too…But this year, why not keep up the pace, stick to your current regime and stay on the healthier path.

surfer-man

Teach your friends and family new eating habits, share recipes, get out and stay active.

We can help too- keep in touch each week and sign up for classes or schedule those Personal Training sessions, and don’t give up.

Stay with us.

Because THAT feeling on the beach is so bloody worth the effort and hard work you’re putting in now.

How to start ‘Eating Clean’ for 2015!

The Pillars is a Four Week nutrition plan with a combination of different food ideas to keep your diet as clean as possible and to help you lose body fat and have a leaner shape.

By varying your diet plan each day, you will have a better chance of ensuring your body gets all of the vitamins and minerals it requires to perform at your optimum.

We have also chosen a few healthy recipes to help kick start your new cleaner diet and a shopping list to get you started…Starting off on your eating clean path needn’t be hard work- it’s about setting smaller goals and planning ahead- also known as ‘meal prep’- that being preparing your meals in advance in bulk, which means you tend to be more disciplined with your habits.

male-pillars

We recommend that you don’t let yourself get hungry or you will make the wrong choice always- carry almonds, a bottle of water and even a jar of nut butter and have a little nibble in between meals if you need to- just make sure to ask your trainer in detail about what you should and shouldn’t be eating!

You can purchase the female four week plan here and the male four week plan here.

how to rid your body of toxins

How to rid your body of toxins after the party season!

We all over-indulge once in a while but it really can have an immense after-effect on our system in general- our hair becomes greasy or too dry, our nails weaken, our skin can become flaky or more prone to acne.

Our sleep can be affected, which has a knock on effect on our mood. Our libido is dulled and our general lust for life doesn’t feel the same as before.

Hangovers affect everyone in a different way- some may suffer from migraines for days afterwards, others lose or gain appetite, but for the wrong foods. Others need a couple of days off work to help recharge the batteries.

In essence, a few too many nights out can do a lot more damage to your health than it does to your bank account…

If you’re feeling like this and are thinking of ways to clean our your system and help give it the support it needs to re-build itself, why not try our Infinity Fuel?

tired hungover woman

Infinity Fuel is one of the most potent and effective health ‘greens’ drinks on the market. It has been designed by a team of specialists and manufactured by the leading European laboratory,  Cultech.

Infinity Fuel has a unique combination of ingredients that are defined by 4 separate benefits:
– Detox Blend
– Antioxidant & Immunity Formula
– Weight management & Energy Formula
– Digestive Health Formula

Infinity Fuel is a strong alkaliser for the body and helps with the detoxification processes of the body, making it the most powerful drink on the market. It has a full spectrum of friendly bacteria and helper digestive enzymes, offering you the nutrients that your body needs, and a healthy gut to absorb them.

Recommended Dosage:

1 scoop per day or as recommended by your healthcare professional

Who should take this product:

Infinity Fuel is a must-have for anyone who is serious about their health. This is the single most crucial supplement for anyone looking to improve their overall health in one single product.

If you’re looking to supplement your healthy in general, build your immune system, increase your energy and improve your general well-being, you might want to give this a try!

Why you need to be taking a multi-vitamin each day

Vitamins and minerals are essential nutrients your body needs in small amounts to work properly. MOST people should get all the nutrients they need by eating a varied and balanced diet. However, in our daily diets nowadays, we are more stressed, we sleep less, we worry more, we eat on the go and we drink, smoke or don’t exercise enough.

Every day, your body produces skin, muscle, and bone. It pumps out rich red blood that carries nutrients and oxygen around your body and it sends nerve signals skipping along thousands of miles of brain and body pathways. It also formulates chemical messages that move from one organ to another, issuing the instructions that help sustain your life.

But to do all this, your body requires some raw materials. These include at least 30 vitamins, minerals, and dietary components that your body needs but cannot manufacture on its own in sufficient amounts.

Vitamins and minerals are considered essential nutrients—because acting in unison, they perform so many important roles in the body. They help build bones, heal wounds, and strengthen your immune system. They also convert food into energy, and repair cellular damage.

See, your body is already so busy with these tasks that sometimes it needs a little helping hand which, nowadays, diet alone rarely fulfills.

We have designed an easy to swallow multi-vitamin which can be bought in our online store or in the gym and are available to answer any questions you might have.

Just one a day with your main meal. Now that’s an easy pill to swallow.

Mini to Maxi- How to Build Muscle Mass

Most young men find it quite easy to build lean muscle but as they get older, the mid-rif starts to spread or they lose their muscle tissue, holding on to size can actually become quite an issue, especially for those with a slighter frame.

Here are a few of our suggestions to keep you, well…nice and beefy!

Weight-training

1. Train smarter and maximise your muscle building process
Most men go about lifting the same way- keep lifting a specific group of muscles until it hurts, then throw back a shake and head home. The more protein your body stores, the larger your muscles grow. your body uses up your source of protein on a continuous basis- from making hormones to muscle building. To counteract this loss, you need to build and sore new protein faster than your body breaks it down.
2. Eat more protein.
The rule of thumb is to eat roughly 1 gram of protein per day per pound of your body weight. So if you weight say 150lbs, then you should try and eat roughly 150lbs of protein. Divide the rest of your calories evenly with a combination of good clean carbohydrates, fat and mix up your diet as much as possible.
3. Eat more in general.
If you are slighter of frame, you may need to consume more food in general. Some simple tips include having snacks at hand all the time, adding tablespoons of oil in between food and with food too. Try and increase your calorie intake with 500 calories of good clean food each day. Aim to build your weight slowly- 1 lb a week is good.
4. Focus on larger muscle groups
Focus on your larger muscle groups when you train like the chest, back and legs and add squats, deadlifts, pull-ups, bench presses and military presses. Keep rests at about 60 seconds between each set too!
5. Drink Aminos pre-workout
About 30-60 mins before you train, try knocking back some aminos to increase your protein synthesis with essential amino acids.

weights
6. Train Smarter.
Try weight-lifting every other day and leave a day for rest as your muscles grow when you are resting.
7. Try to stick to your carbs post-workout.
You’ll rebuild more muscle post-workout if you feed yourself some carbohydrates which increase your level of insulin which in turn slows down the breakdown of protein. A banana with nut butter is always a good option.


8. Eat protein at each meal.
Try eating every 2-3 hours and remember to add protein to each meal- roughly about 20 grams of protein.

9. Snack before bed-time.
Try eating a combination of carbs and protein about half an hour before you hit the sack. Some greek yoghurt and berries is a good option or some cottage cheese and fruit. Eat as soon as you rise too.

10. Be consistent.
Try and eat every two hours, drink 2-2.5l and swap your coffee (unless pre-workout) to green tea. Just because you are trying to gain mass, don’t go for the sugary foods. Build your size slowly and become used to the additional calories with foods you like so it becomes habit not hassle.

You can thank us later 🙂
PS. If you’re interested in chatting to one of our PT’s about lean muscle gain, give us a shout on 853 4091 or email info@theedgegym.ie

doms

DOMS- The Unavoidable Evil of Weight Training

Having difficulty walking down or up the stairs?
Can’t quite sit on the toilet?
Finding walking a strain?

 
You may very well be suffering from self-induced DOMS- that being ‘delayed onset muscle soreness’, which can last anything from 2-5 days after a heavy exercise session.

What are DOMS?
As weight training places unaccustomed -extra- weight on our body and our muscles this can lead to DOMS. This is most frequently felt when you begin a new exercise program, change your old exercise routine, or dramatically increase the duration or intensity of your program.

Although it can be alarming for those new to training, delayed onset muscle soreness is a totally normal response to unusual exertion and is part of your body’s adaption process which leads to greater stamina and strength as the muscles recover and build.

doms

What are the symptoms of DOMS?
The most common symptoms of DOMS are pain in your muscles, swelling, tenderness on touch, stiffness or a reduction in range of motion and temporary reduction in strength of your muscles. As previously mentioned, after a few days, this subsides completely.

What causes DOMS?
Basically, the new exercise or extra load causes microscopic damage to your muscle fibres and a build up of chemicals in your muscle cells. This change causes inflammation and stimulates nerve endings which cause the tenderness and pain you might feel!
However, once you start to heal, your muscles repair themselves and become more resistant to damage from that particular exercise.

Should I train when I am suffering from DOMS?
Although you might not feel like it, it is actually quite beneficial to train a little while suffering from DOMS but allow yourself rest days to recover properly, as recommended by your trainer. You don’t want to over-do it or run the risk of muscle tears or a real injury.

So what can you do to prevent DOMS?
Ok, so there is not a great deal you can do to prevent DOMS, but foam rolling, sports massage, ice baths, gentle yoga, pool sessions and and some light stretching all play their part in making you feel a whole lot more comfortable.

As a final word…think of DOMS like a big massive bruise….all over body…and every time you move, your bruise is being pressed by everyone around you…that’s KIND of what it feels like 🙂

Client Testimonial- Personal Training at The Edge Clontarf

“I first joined the edge because I wanted to feel better about my body. I was always doing tons of cardio trying to lose weight but once I joined the edge and started lifting weights, THAT’S when I began to see my body change.
 I started the evening X-FIT classes which were great and I learned loads from the guys.

After a few weeks in I contacted Sean we chatted about my goals and ideas.  We set out weekly goals and targets to achieve as Sean pushed me to the limit and showed me how strong I was. 
I am not going to say was easy at all, I’m learning all the time but I am closer than ever to my goal and I never would have been this close if I hadn’t joined the edge.

I am looking forward to more personal training sessions with Sean as he has kept me on track with my nutrition and my body fat is consistently decreasing and I am so happy with my progress for far.”

Meghan Buggy- August 2014

pink grapefruit

Client Testimonial- Personal Training at The Edge Clontarf- Emer Tansey

“I Initially started training with Andrew in December of last year, with a history of long distance running and swimming, I was never into weight or resistance training, I started with the goal of becoming healthier due to the fact I had an appalling Diet and was out of training about 6-8 months.
before and after photos
Since I started in the Edge I have completely cut out most bad carbs and sugary foods and I have 3 meals per day with 2 Snacks, which is something I hadn’t done previously. In fact, I’m eating more than ever!
I drink 3 litres of water and constantly drink Green tea- my energy levels are through the Roof now as a result too!
I now train 4 times per week
-2 Strength/Weight training sessions
-1 Fitcamp/Trx Class
-And 1 Interval Sprint session on my own.
I am currently 11.5 % bodyfat down from 18% and couldn’t be happier.”
Emer Tansey- August  2014

10 Tips for Cleaner Eating

1. Avoid all processed, refined, chemically treated packaged food as much as possible.

2. Avoid white bread, pasta, rice, cakes etc…

3. Cut down milky tea and coffee. Replace it with green tea or a pre-workout coffee.

4. Add more protein to your meals, alongside green leafy veggies.

5. Drink between 2-3 litres of water a day.

6. Choose coconut or almond milk over regular milk if having porridge or similar.

7. Start your day with a protein-rich breakfast like eggs with asparagus and lean bacon.

8. Cut out or cut down on alcohol as much as possible as it causes havoc with your hormonal profile.

9. Add nuts and seeds such as almonds and flaxseed to your daily menu- sprinkle them on salads, add them to porridge, mix them in your vegetable smoothies.

10. Eat 5-6 small meals per day, in place of three big meals. Eat little and often and don’t allow yourself to get hungry.

Throw in some recommended supplements and you won’t know yourself after a few weeks!

We sell a Four Week Fat Loss plan which will really help you on your new Clean Eating Path. You can buy it here!

Good luck guys 🙂

fruit porridge

Our Trainers Diet and Fitness Training Plan- Sean

Sample Daily Diet for Sean

sean reid

Breakfast: 4 eggs Omelette (with peppers) & 1/2 an Avocado
Or
Porridge with Fruit with Honey

Snack: Turkey Slice with Almond butter

Lunch: Beef Strip Salad(Olive oil dressing)

Post workout: Whey Protein with Glutamine

Dinner: 6-8 oz Steak Green Veg and Sweet Potato,1/2 Avocado

 

Supplements
Fish Oil 3 caps with each main meal
Probiotics after breakfast in the morning
Amino Acids pre-workout

 

Fluid Intake

3.5 litres a day plus

 

Macro Nutrients are currently broken down into
240 grams of Protein
Fats 90 grams
100 grams of carbs from porridge, rice or sweet potato with as much veg and salad as I want

 

Extras for recovery and general well-being

  • I take Flaxseed before breakfast in a glass of water every day (soup spoon full)
  • Epsom Salts bath on Legs day once a week
  • 
I also use a Far Infra-Red sauna one to two times a week

 

Current Training Programme

I work with a 6, 12, 25 style programme for fat Loss and hypertrophy.  I tore ligaments in my knee in April so I’m finding it difficult to do a good leg session, therefore all programmes have been modified to suit my recovery and needs.
Legs, Chest and Back and Arms are the split days. 
Intervals are currently done twice a week
:

Rower 30/15 by 20 reps

Stepper 30/45 10 reps

Finish with Abs circuit

 

x fit classes

New X-FIT Course starting in September

New X-FIT course starts 9th September for anyone looking to drop body fat, tone up and have a laugh! This is a 10 week program for people who are looking for real results!

guys-beach-body-pecs

10 WEEKS OF TRAINING

20 MONITORED SESSIONS

LIMITED TO 12 PLACES ONLY

FREE GYM ACCESS EACH WEEKEND

FREE LOG BOOK TO TRACK YOUR PROGRESS

LIMITED TIME INTRODUCTORY OFFER OF €299- SAVING YOU €60

Read more here: http://www.theedgeclontarf.com/x-fit/  

To register, email info@theedgegym.ie or call us now on 853 4091 as places are limited!

happy beach couple

Cheating on Holidays- How to stay lean and eat (kind of) clean

Everyone needs a cheat meal or we all go crazy, right?

After eating well and training like animal, the last thing you want to happen, however, is for all your hard work to be in vain come your summer holidays.

You have worked hard consistently and should be reaping the benefits of your efforts- not worrying about holding in the tummy or wary of covering up on the beach.

This summer will be different- BUT, that saying, we have compiled a mini check list of how to cheat and get away with it on holidays- no! Not in that way!

couple_on_beach

Here is our simple guide to staying lean on holidays:

  • About 6 weeks-8 weeks before your holiday, start taking your Infinity Fuel twice daily. Also start taking some probiotics on a daily basis to build up some good bacteria in your stomach before you travel abroad- it helps prevent bloating and helps line your stomach- win!
  • Drink between 2.5-3l or water a day
  • Avoid fizzy drinks as they can lead to bloating
  • Fill up on protein at each meal- even if you are adding more carbs, be sure to keep up your protein intake each day.
  • Have a shake when you get up- it keeps your tummy  satisfied and sets you off to a good start each day.
  • Take advantage of all the gorgeous fresh fish, salad, fruit and other local fare- stock up on good fats like oily fish and olives and guzzle down the olive oil
  • If you are eating a more carb-heavy diet, try and have fish oils with each meal
  • Try and opt for clear alcohol if, or when, you decide to have a few drinks- vodka with soda water and lime is a little easier on our liver- that being said- everything in moderation!
  • Try and eat smaller meals more often- keep your good habits up so when you do ‘cheat’ that you’re not doing it out of hunger!
  • Try and work out/do some push-ups, a few jumping jacks- whatever- but have a little routine every day or so to keep feeling pumped and to stay on track in so far as possible!
  • Bring a photo of your trainer to remind you who is boss- haha just kidding!

The Benefits of Vitamin D

The Benefits of Vitamin D
Vitamin D is essential for our immune system. It is actually a prohormone, which triggers our genes to promote health which drops our risk of chronic illness.
I like to refer to this as the sunshine vitamin as we make vitamin D in our skin- when we expose it to the UVB light we are boosting our vitamin D. To be honest, we only need to get between 10-15 minutes of sun a few times a week to keep our levels tip top, yet around 50% of us are actually deficient in vitamin D.

Worried about a vitamin d deficiency? The following foods are super rich in Vitamin D!
Shitake Mushrooms
Mackerel
Eggs
Wild Alaksan Salmon
Herring
Sardines

vitamin-d-

What are the key health benefits of vitamin D?
Vitamin D plays a hugely important role in promoting your body’s immunity to protect against illness. It can also be used therapeutically in those suffering from different conditions;
Cardiovascular disease CVD
Diabetes
Blood conditions
Skin issues
Cancer
Infections
Autoimmune conditions
Musculoskeletal disorders
Neurological problem

Do you have a Vitamin D deficiency?
Most people living in the northern hemisphere nowadays don’t have the correct levels of vitamin D. The only way to know for sure is to a simple blood test measuring your levels of 25-hydroxyvitamin D.
How much vitamin D should I take?
The answer depends on your current vitamin D levels. Without exposure to sunlight, a minimum of 1000 iu/d (40 ug) vitamin D is required. You could take up to 4,000 iu/day (if your over 18) and 1,000 iu/day (if your under 18) as these levels have been established as safe in most instances. If possible aim for at least 15 minutes of sunscreen-free sunlight around mid-day (between 12-1pm ). If you live in a cold climate, then it is even more important to supplement with vitamin D.

vitamin d

Don’t Forget Your Vitamin K2
If you are supplementing with vitamin D, then you should make sure you are taking at least 200mg of vitamin K2 daily. This helps transport vitamin D and calcium around the body preventing calcification of blood vessels. This is vital when supplementing with calcium to keep you bones balanced.  The best foods sources of vitamin K2 are cultured vegetables.   If supplementing, take the MK7 variety instead of MK4.
How can I increase the absorption and effectiveness of vitamin D?
Nutrients act synergistically in our systems. So to get the right levels of vitamin D, you also need the following cofactors;
Vitamin K2
Vitamin A
Zinc
Boron
Magnesium is often what we are most deficient in. Furthermore, calcium is absorbed better when paired with vitamin D.

victorias secret

How to get Bikini-ready in just a few weeks!

OK, so the main focus of your training and nutrition plan should be long term maintenance and your overall health, but for the more time-conscious among the crowds, here are some top tips on how to get bikini ready in just  a few weeks:

victorias secret

 

Top tips on getting Bikini ready in just a few weeks:

  • Cut out processed foods
  • Drink between 2.5-3 litres of water per day
  • Cut out tea and coffee and switch to green tea
  • Eat five small meals per day- eat little and often
  • Balance your meals- lots of green leafy vegetables, lean protein and healthy fats
  • Don’t skip meals- you’ll  just crave sugar later on
  • Switch your cardio training for some high interval and strength training to boost fat loss and build muscle
  • Snack on nuts, chicken breasts, salmon fillets, boiled eggs, blueberries and beef jerky
  • Cut out alcohol, sugar and any other vices
  • Supplement with a good quality greens drink, a multi-vitamin, vitamin c, some fish oils and magnesium to maximise your results
  • Train 4-5 times per week and leave the car at home- if you want results you have to work for them!
  • Go and buy some bikinis and summer dresses to keep you on track and motivated
  • Grab a buddy and help each other stay focused.
  • Get your family involved and limit temptation by clearing out your cupboards!

Congratulations- hard work really pays off!

If you are interested in speaking to one of our personal trainers or indeed signing up for any of our group classes, give us a call now on 853 4091.

TRX Training

New TRX Suspension Training Class starts Mon June 9th

What is TRX or Suspension Training?

Suspension or TRX Training is a high interval exercise class which increases your heart rate and focuses on your abdominal muscles. Using suspension bands, you work your way through a series of guided exercise with your TRX certified trainer. This is a combination of lunges, squats, crunches, pulls, presses, jumps and other ab work! Expect lots of red faces and sweat! We recommend you bring a small towel and a bottle of water!

 

trx suspension training

 

 

Who is it suitable for?

It is suitable from beginners to advanced levels. All ages are welcome- both men and women can attend. The classes will be challenging for all levels as they can be adjusted to your specific needs and strengths or weaknesses.

 

trx suspension training man

 

When are the classes taking place?

Monday at 11 am and 8pm

Wednesday at 8pm

Friday at 11 am

Saturday at 12 pm- a combination of Fit Camp and TRX

 

How much do the classes cost?

4 classes of TRX in four weeks for €40

8 classes  of TRX in four weeks for €75

Unlimited Fit Camp in four weeks for €69

Unlimited TRX in four weeks for €69

Unlimited Combination of Fit Camp and TRX in four weeks for €89

 

How do I sign up?

You can register your place at our TRX classes by calling 853 4091 or emailing info@theedgegym.ie. You can also DM us on Facebook or tweet us to @theedgeclontarf

 

 

The Edge: Clontarf Supplements

Supplementation is key to a healthy lifestyle and living at your optimum level- increased energy, more positive outlook, improved gut healthy, clearer skin, healthier nails and hair, sounder sleep- Just some of the benefits of a healthy and balanced diet with careful supplementation!

But don’t just take our word for it- See some client testimonials of our various in-house supplements:

Siun Fitzgerald – “Ive been taking The Edge brand Infinity Fuel, Super Multi-vitamin, Probiotics and Fish Oils for just over 2 years and they have become an integral part of my daily diet. I have always supplemented but not as religiously as I do now because I didn’t feel that generic store bought products had any effect. Since switching to The Edge brand supplements this has lead to increased energy, increased immune system, better hair, nails & skin , increased digestion and a much better overall feeling in general”.

Rob Johnstone – “From my own personal experience, Probiotics have become extremely important for the health of my stomach as I have discovered that a lot of problems originate in this area of the body. Since I’ve started taking the Probiotics with my breakfast and lunch, they have helped me completely detox my body of all the medicines/anti-biotics I had been on over the years, my health has only gone from strength to strength…I would recommend them to everyone”

Emma MacNaughton – “I started taking the Edge Vitamin C powder in September. I take 1-2 scoops in water and sip on it throughout the day. As a teacher I generally pick up every single cold and flu going, but this was the first year that I didnt take one sick day. I firmly believe that this vitamin intake has played a significant part in that and I would highly recommend it to anyone who has a hectic lifestlye.”

Ian Jordan –“Since ive started taking the Edge Infinity Fuel one week ago I have already noticed an increase in my energy levels and it has helped me reduce body fat in places where I had been struggling to lose it before”.

For more information on our supplements and what exactly they contain, you can give us a call on 853 4091 or email info@theedgeclontraf.com.

 

 

 

What should you be doing to optimise your results this summer?

We are asked this all of the time to be honest. What helps speed up my metabolism, what exactly is eating clean, what supplements are good to take to optimise my results- the questions are endless but we are keen to recommend what direction you should be taking for your personal goals!

eating clean

Eating Clean

This means cutting out the crap- the processed food, carbs, sugar and anything with an advert basically- alcohol, smoking and junk food are a no go! Check out our Pillars plan for some healthy ideas to keep you on track!

 

Training

Upping your game at the gym will maximise your results this summer. Invest in some good quality gym gear to look and feel confident- it’s amazing how the little things make you train harder and feel happier going to the gym!

Tip: Feeling tired before the gym? Hop into the shower for a two minute blast, followed by a quick burst of cold water and you’ll be ready to go!

 

Supplements

You can see our own range of supplements in stock to aid your fat loss and lean muscle gain. Our products are designed to ensure you are feeling and looking your best- boosting energy naturally and providing you with the essential nutrients your body needs on a daily basis. Speak to your trainer if you have any special dietary requirements or have very specific goals for your results.

 

 Personal Training, Motivation and Support

Every person at The Edge: Clontarf has different personal goals. We work with each individual to ensure they reach their objectives for both physical and mental goals.

If you like what you are reading or hearing about us, and are keen to start a new program or a new path to a healthier way of living, give us a call now on 853 4091 or email info@theedgegym.ie

 

 

body fat percentage

Body Fat Percentage v’s Weighing Scales

Many people on weight control plans rely on the bathroom scale to measure their progress. Critics of the bathroom scale note that it’s important to track your body composition, including body fat percentage, rather than just your weight.

 
Skinfold calipers have been available for years to measure body fat. A measuring device is used to “pinch” the skin and tissues at different places on the body, estimating body fat percentage. Results of this test can vary widely and depend on the quality of the calipers and the skill and experience of the person performing the test.

 
The BMI numbers are way too general to be really exact- these numbers were developed using data from enormous numbers of people. They don’t tell you anything about your own body composition, how much of your weight is fat, and how much is muscles and how much is tissue.

 
There are quite a few groups of people for whom BMI is not as accurate at all –- short women and muscular people, to name two. BMI also varies according to some ethnic groups. For people who are interested in changing their body composition and not just their weight, knowing body fat percentage is an improvement over BMI. For example, if you are exercising to build muscle (a good goal), knowing your body fat percentage is a good idea. Also, when losing weight, you want to preserve as much lean body mass as possible.

 

If you would like to know more about body fat percentage or if you would like to book in for a free consultation, give us a call now in confidence on 853 4091 or email info@theedgegym.ie for further details.

personal training dublin

Personal Training in Dublin- what’s new?

As you know, we offer both personal training and group classes or buddy training in Clontarf. Strength training is our main focus and we believe that a stronger body is a healthier body.

By adopting our nutrition plan and strength training as part of your weekly routine, we can guarantee that you will see results in a very short space of time.

By eating a cleaner diet, with natural, delicious food, combined with supplements to benefit your gut health and optimise your performance, we, as an industry, really have moved on (thankfully!) from the more old-school method of training such as Aerobic classes and endurance training.

Emer

Our personal training plans comprise of various forms of lunges, squats, deadlifts, burpees, sprints, prowler work, body weight exercises, circuits and conditioning work.

And contrary to the media hype nowadays, strength/weight training does not make you bulky. If you want to look like a body builder, you have to eat and lift like a body builder.

The results from weight training with us are lower body fat %, lean muscle mass and a tighter, sleeker body.

You will feel healthier and stronger than you have ever felt before…

So what are you waiting for?

Give us a call now on 853 4091 or email info@theedgegym.ie- We are looking forward to kicking your ass!

personal training

The Best Personal Training in Dublin

Looking for an elite gym with top of the range strength training and functional training equipment with world class personal trainers in Dublin?

We pride ourselves in the up-skilling of our team with our weekly staff trainings, our in-house range of Nutritional Supplements and our range of exclusive classes incorporating the latest findings and exercise techniques tailor-made for your needs.

If you are looking for quality personal training, a fun environment and a new group of like-minded friends, give us a call now on 01 853 4091 or email info@theedgegym.ie

personal training

We now do online programs for those of you who travel frequently with your job, so please enquire about our online Personal Training. We try to work around your timetable and busy schedule so remember to ask about our early morning classes and our late evening sessions to keep you at the top of your game.

 

 

boxing classes

Boxing Classes at The Edge: Clontarf

Due to the great success of our last 6 week Lads Boxing Course, we are delighted to announce that we will be running another 6 week course starting next Wednesday the 12th of March!

The course comprises of 2 sessions a week, and takes place on Wednesdays at 9pm and Saturdays at 3pm.

boxing classes

We will take you through the basics of boxing and interval training as well as advancing your level of boxing even further and increasing your general fitness level! This course is about having some serious fun and, of course, releasing some stress on the pads!

Any further questions, give Ray a shout on 087 293 3308 or email info@theedgegym.ie-  PS. This course is suitable for all levels!

Ladies, you can also contact Ray on the number above if you are interested in our weekly Female Boxing Classes.

 

Summer Bikini Body

Personal Trainers- our advice to get you bikini and shorts ready in time for summer!

Personal Training is the most efficient way to spend your time to reach your personal fitness and health goals.

Working with a personal trainer yields results in a motivational and friendly way and at The Edge, we like to say that we bring a bit of fun to the mix with a nice bunch of lads (and lady!) who adapt your method of training and incorporate their skill set to ensure you reach your objectives and that you enjoy the journey on the way up!

Summer Bikini BodyAt your first consultation, you will have a chat with one of our trainers and you will discuss your own personal needs and desires to reach the next level. We believe that everyone’s needs, performance, fitness level and objectives are all quite different and our approach to each client is sometimes very different. What works diet-wise for your friend, for example, may not work for you and it can be difficult to understand that some people may look like they can eat whatever they want, while others struggle after one indulgent meal a week.

beach body

With this in mind, we endeavour to provide a personalised program to suit your needs and tailor that program as you start and continue to progress. Your goals and objectives will change as your start to see change and we will be there with you each and every step of the way.

If you would like to speak to one of our personal trainers and are interested in hearing more about Personal training in Dublin, at our Clontarf studio, give us a shout on info@theedgegym.ie or call 01 8534091. We look forward to reaching your goals by Summer 2014!

 

personal training in dublin

The importance of Continuous Education for Personal Trainers

Research into the health and fitness industry produces report after report of new findings, new stastistics, new methodologies, new diet plans and new exercise and strength programs.

We strive to provide the best Personal Training facility, not just in Clontarf, but in Dublin and indeed the whole country. The Edge: Clontarf pride ourselves in the constant upskilling of our Personal Trainers. Each and every trainer attends a weekly in-house  training seminar about topics ranging about anything from nutrition plans to supplementation, the effects of stress on our bodies to how to deal with clients with special needs. The list is endless and therefore our training will continue. We are open to new teaching methods and regularly take our training outside the gym to meet other health professionals who can share their insight into a particular area, such as Pilates, Strength & Conditioning and even Olympic Weightlifting.

man woman exercising weights workout fitness ball

With excellent results from our clients, we offer second to none Personal Training, advice and motivation. Our Personal Trainers are all interested in continuous learning and take it on themselves to constantly up-skill, read, learn and research new areas of study in the field. you can rest assured you are in good hands with our team of Personal Trainers in Clontarf.

If you are interested in Personal Training and would like to speak to a member of our team, call 01 853 4091 or email info@theedgegym.ie

Personal Training for a more Personal approach

There’s a reason why most celebrities opt for personal trainers when they are making a change to improve their fitness, health and appearance.

 Personal Trainers in Dublin

Working with a personal trainer is the quickest, easiest and most successful to reach your health and fitness goals and has proved so effective that personal training has now spread beyond the rich and famous. Today, people from all walks of life are opting to finance their health in place of eating out, drinking or buying expensive clothes or things they simply don’t need.

Alan, 23, Howth, explains why he started training in The Edge: Clontarf:

“I’ve always been in pretty good shape, or so I thought, but after a few years in college I began to feel lazy, tired and unfit very quickly- I contacted the guys in The Edge and haven’t looked back since. I have changed my eating habits and they have become part of my daily routine. It’s just a different way of life and it’s worth every penny”

Benefits of working with a Personal Trainer:

You will improve your overall fitness levels and can have your programs fine-tuned as you go along to avoid boredom or the dreaded plateau effect!

You will reach or maintain a healthy body fat % and weight. Whether your goals are about body shaping, weight loss or toning, with a qualified personal trainer you will have all of the encouragement you need!

 

before and after the edge clontarf

 
You will feel more motivated and more likely to stick to your goals by developing a lifestyle that is focused on healthy living and eating habits.

 
You will avoid any potential health concerns but getting to the bottom of your weaknesses. Should you suffer from diabetes, be in remission from cancer or suffer from chronic back pain, the Personal Trainers at The Edge are trained to deal with special needs and how to overcome any obstacles related to any physical ailment. Your trainer will provide you with a safe, efficient plan that will speed your recovery and promote well-being in your every day life.

You will learn how to use the equipment in the gym correctly and appropriately for your body type.
You will stop wasting time. Your program will be designed specifically for you, improving your weaknesses and working with your strengths.

 
You will become a better you. By teaching you basic skills to improve your strength and conditioning, you can develop skills which may help with the physical demand of your job, school or even at home. By becoming more physically healthy, you are ready for each day, have better immunity and sleep like a baby!

 
You will be in a better mood- Your personal trainer may help you uncover new insights about yourself or find potential you didn’t realise you had- they are there to motivate you each and every step of the way.

Develop a new group of friends- What better way to start your path to a new you than to surround yourself with a group of like-minded people who want to live a healthy, positive and fun life?

Take Charge of Your Life! You can get fit and healthy YOUR way and take ultimate responsibility for your own health and future- but with the guidance and encouragement of a trained professional.

“My whole way of looking at things has changed…I am like a new woman- I had a baby two years ago and felt frumpy, overweight and just lacked my old ‘buzz’. The lads encouraged me each and every step of the way and I am DELIGHTED with my results- well, my progress…I am still on the path but I am enjoying the journey haha!”

Lisa, 38, Killester

If you are interested in meeting with one of our Personal Trainers in Dublin, give us a call now on 01 853 4091 or email info@theedgegym.ie

multi-vitamin

Your body’s insurance policy- Super Multi-Vitamin

Besides eating clean and exercising smartly, in the health and fitness industry, the multi-vitamin and a good 8 hours sleep are your body’s Premium Health Insurance Policy.

multivitamin

We know that it is near impossible to extract all of the necessary nutrients and vitamins from your daily intake of food. By supplementing your diet with a good multi-vitamin, you are ensuring that you have all of the necessary building blocks for your optimal health and wellness.

Taking a multi-vitamin has the following benefits, amongst others:

More energy

Improved digestion

Strengthened immunity against colds, flus and viruses

Increased libido (sex drive)

Sharpened concentration

If you are interested in speaking to one of our team members about how you can improve your overall health, energy and well-being, give us a call on 01 853 4091 or email info@theedgegym.ie

 

 

 

the truth about sugar

Sugar- The bitter truth about the white stuff

When you think of sugar, what do you think of?

Spoons of white fluffy sweetness in your tea? Sugary cakes? Doughnuts? Fizzy Drinks?

Sugar is now added to over 3/4 of the food we buy in our supermarkets. You wouldn’t drink a cup of tea with 20 teaspoons of sugar in it, yet children today are eating and drinking almost that equivalent in their diet each day.

Sugar can be found in sliced bread, cereal, salad dressings, soups, cooking sauces and many other staple condiments that add flavour to our foods on a daily basis.

Sugar is also found in fruit and vegetables but it is the refined sugar that we need to be wary of, more than anything. Sugar only became part of our diet in the 1700s when it was brought on big cargo ships to the ‘New World’ and we are now consuming it more than ever before.

brown dermera sugar

 

So how do I know what’s in my food?

Sugar refers to a large family of sweet tasting and very energy-dense carbohydrates. The simple sugars are glucose, fructose and galactose and the more complex sucrose and lactose (the last two are the most prevalent in our diets today).

Unfortunately not all forms of sugar are labelled on your foods correctly so it’s tough to know which sugar is which and which type is considered more ‘ok’ than others…

You see, the more traditional Dietician and MD often base their nutritional diet plans on the old food pyramid, whereby normal ‘joe soap’ who sits at a desk for 9 hours each day is supposed to eat 7-12 portions of bread, pasta, cereal etc…even if he leads a sedentary lifestyle.

The more modern practitioner now knows a little more about our immune system- thankfully- and the benefits of a lower carbohydrate (sugar) diet is now becomming more mainstream.

In its most basic form, as human beings we cannot live without essential fats, we cannot live without protein- Sugar is an entirely dispensable food on the other hand. It does not play an essential role in our metabolism. Complex carbohydrates, such as starch, supply all of the glucose we need to function perfectly well, without the addition of fructose or any other sugars. Fructose, you see, is almost exclusively metabolised by your liver and therefore when we eat a lot of sugar, much of it is converted into fat. Fat build up in your liver can lead to all sorts of nasties, such as inflammation, scarring and even cirrhosis. Excess fat in your liver is also linked to insulin resistance- a precursor to diabetes.

white refined sugar

So what’s the big deal?

Fructose- which is found in fruit, for example, is converted into energy, but unlike the processes which take place when glucose is broken down, oxygen radicals are produced which can cause premature ageing in our bodies. If your diet is poor and lacking in nutrients ,you may not be producing enough antioxidants to ‘clean-up’ this reaction and your body remains in a state of constant inflammation, leaving your immune system lower than normal.

Now for the big punch home

Eating lots of fructose has been shown to boost your levels of triglycerides in your blood, which increases the risk of hardened arteries and heart disease- See studies by an Endocrinologist called Robert Lustig for more information on this subject-

Several studies in rats have also shown that a sugar burst affects your ‘reward system’ in your brain in the same way as cocaine. Your dopamine levels are triggered in the same way as addictive drugs- so can we say that sugar itself is addictive?

Major critics who lobby against new diets, the lower carbohydrate lifestyle and the higher fat beliefs, often promote that if we eat well and exercise, then we can indulge in sugary drinks and snacks in moderation. This may be true but the simple fact is, you have no physiological need for sugar. Not at all.

There. Rant over.

infinity fuel

Infinity Fuel- Detox, cleanse, supercharge and restore

“Every disease can be linked to a nutritional deficiency”

Linus Pauling – 2 time Nobel prize winner

Humans, unlike plants who require only up to 9 essential minerals for growth, need over 60 essential minerals for optimal health and longevity. With this in mind, it is quite difficult to obtain a healthy diet full of all of our essential nutrients unless you are eating all of your vegetables from organic sources derived from nutrient rich soil. In most cases, our diet lacks some of the major essential nutrients that our body requires to function at its most optimum state of well-being.

The majority of our clients who start training with us often think that diet alone is sufficient for obtaining everything we require to live a long and healthy life. We take our health one step further and with specific supplementation, we can start to live optimally, meaning we build our immune system, we are healthy and nourished, we sleep more soundly and we increase our energy levels naturally.

greens drink

Apart from our soil not being as ‘potent’ or as nutrient rich as it once was, our lifestyles in the past few decades have changed dramatically! We are working more than ever, we thrive on stress, breathe more pollution, consume more processed foods, have less sleep and, inevitably, begin to suffer health-wise as a consequence.

Let us think for a minute that, if indeed it were true that we could receive our full spectrum of nutrition from our diet alone, then people would be healthier than ever before- sadly though, this is not the case.

Fueling your day- Fueling your future!

With this change, we have had the unique opportunity, over the past number of years, to work alongside the research scientists from Cultech, one of Europe’s leading nutritional supplement manufacturers to bring you our very own green’s supplement, Infinity Fuel.

Infinity Fuel has been created specifically with today’s most common nutritional deficiencies in mind. Supplementing your diet with Infinity Fuel on a daily basis ensures that you are consuming sufficient nutrients for optimal health, well-being and bringing a better quality of life.

infinity fuel

The list of ingredients added to this greens powder drink gives you Amino Acids for regeneration and healing, Digestive Enzymes and Probiotics for digestion and gut health, Minerals and Vitamins to increase energy and build a powerful immune system and last but not least, high ORAC Anti-oxidants for their Anti-aging properties.

Try Infinity Fuel today – just 1-2 scoops per day- and you will feel better after just a few days- you will see the results for yourself. If you have any questions about our Infinity Fuel or indeed any of our other supplements, give our team a call now on 01 853 4091 or email info@theedgegym.ie.

Tip: Some of our clients add their Infinity Fuel to their vegetable based smoothies in the morning and others take a shot of it before work or sip it during their workout.