When protein from food gets broken down in the body it gets turned into Amino Acids. These Aminos are the only substance that the body uses for muscle repair and growth. In addition to repair and growth they have been shown to delay fatigue, support mental focus and even boost fat loss!
We can also take Aminos in shake from called BCAA’s and are extremely easy to get into your system pre-training.
So when is the best time to take Aminos?
Studies have shown that the best time to take amino acids is 30-45 minutes pre training. Not only to they Act as a direct energy source for the muscle during your workout but when your workout is over they have been shown to help build muscle.
Each time you take BCAA you should go with a dosage of around 5-10 grams and should be taken in and around your workout.
Result! SO if you want to have more energy, increase your training drive and have decreased soreness in the days after you train, why not give our new Amino Acids a go?!
Group fitness classes are a great way to kick yourself into gear on those days when all you really want to do is plant yourself on the couch. From enthusiastic personal trainers to some fresh, pumping, motivational music, group classes can really help increase energy levels. Group classes are ideal for individuals who consistently find themselves skipping the gym for beers with co-workers or opting for the comfort of the couch and Netflix. You really do start to feel more obliged to attend and to spend your time with a group of like-minded people.
Accountability:
Skipping your own workout has very few consequences, but ditching your friends or co-workers may lead to some social animosity. Meeting friends for a sweaty gym session makes you much more likely to head to the gym as you don’t want to let them down. The guilts set in quite easily and your colleagues at the gym do want to see you at each class. you become part of a little team and you find that everyone wants each other to succeed.
Variety:
Doing the same old routine over and over can get a little boring and may lead to you skipping workouts. Our classes change regularly every couple of weeks so the maximum times you’ll do one program is four and this is only to track improvement and progress. We vary exercises, tempos, reps, sets and program structures to keep them fun and interesting as well as being challenging. As instructors usually vary from session to session, even an “identical” class can seem unique depending on who’s teaching.
For further info on our classes, or indeed to pop in for an initial consultation, email info@theedgelontarf.com or call 01 8534091.
We are delighted to present our brand new supplement Amino Fuel to our little family of supplements. These will be part of our extended Performance range which includes a new Magnesium synergy too.
Our Amino Fuel comes in two flavours- Green Apple and Raspberry Lemonade. This is a branched chain amino acid formula with added essential amino acids, with the following benefits:
-Decreases muscle breakdown
-Builds lean muscle tissue
-Increases training focus
-Aids muscle recovery
Price: 40e
At the moment these supplements are only available in the gym but will soon be available for purchase online.
Indeed if you’d like to purchase these online you can do so over the phone and we can take your details and send out your package that day!
Call 853 4091 or email info@theedgegym.ie for further details.
I have always had a huge passion for sports and fitness. As a child I was a complete tomboy and played all kind of sports. I decided I wanted to make my passion a career so I studied hard and went on to receive a degree in Sport and Exercise Science. During the course I had two excellent placements with NADA (The National Athlete Development Academy) and the Sport Psychology Department at the University of Limerick, during these placements I found it was my one on one sessions with athletes that I enjoyed the most. This is what led me to pursue a career in personal training which I am currently doing at The Edge:Clontarf and absolutely loving it.
What kind of sports do you enjoy and why?
I have always been an extremely competitive person. As a child I played every sport around from GAA to gymnastics to basketball and dancing but the one I always enjoyed most was Tae kwon –Do . When I started to compete a little more seriously and my training increased all other sports fell by the wayside bar a bit of club level camogie. Any fighting sport I love really I have also tried my hand at boxing , muay thai , kickboxing and MMA I love the adrenaline that comes with the sport . Fighting sports are very demanding both physically and mentally and are great for building character. I also love the opportunities to travel and meet new people that come with the sport. I have visited Argentina, New Zealand, Slovenia, Finland and many others but my favourite has to be Spain as it was there I won the World championships.
What are your tips for women who might be afraid to lift weights?
I often hear of women being afraid to lift weights. This is generally for two reasons:
1) The common misconception that lifting weights will make them bulky/manly
Women do not have the same hormonal make up as men . Men have much higher levels of testosterone which enable them to put on muscle mass and size. For a woman to put on size in this way is near to impossible to do naturally. Lifting weights is much more likely to give women that toned lean figure the majority of us desire. Lifting weights is the most effective method of burning fat, the more muscle you have the more calories that are expended and it also increases your metabolism and allows you to burn calories after exercise as well as during. It is a great way to improve sleep, stress levels and bone health something many women suffer with as they age.
2) They find weights intimidating/Don’t know what they are doing
If your are new to lifting weight I would recommend hiring a good personal trainer who can teach you to weight train the safe and correct way. Walking into a male dominated weights room can be quite daunting for anyone but in reality people are too focused on their own workouts to notice you and fortunately women training weight is becoming much more commonplace.
What are your favourite exercises to do yourself in the gym?
My gym program varies depending in which stage of the competition season I am in. At the moment I am really loving chin ups, squats and Olympic lifts. Can’t beat a good abs finisher either!
What tips do you have for clients looking to stay motivated?
Be accountable to someone whether that’s a friend, trainer or coach. It’s always good to have someone to keep you on track and push you .
Set goals so you have something to aim for in the short medium and long term
Record and track all your sessions to monitor , evaluate and progress
What do you love most about your job?
It would have to be seeing peoples delight at getting results and seeing people achieve what they thought was not possible.
What are your goals for 2016 in terms of strength, health and fitness?
My main aims this year are gold at the European championships in April and the World cup in October and to increase strength and explosiveness.
I always set short medium and long term goals and which cover tactical, technical, mental and physical goals in relation to my Sport. Tactical would include things such as using ring space, feints etc, technical would be specific techniques I feel I need to improve, mental would be all the psychological side of things such as visualisation, imagery and dealing with nerves and then physical would be subdivided in to sections such as strength, speed, explosiveness as well as the likes of recovery etc.
If you’d like to speak to Louise and meet for a free personal training consultation, email info@theedgegym.ie with the subject line : LOUISE.
Pre and Post Stretching
Here at the Edge we encourage all of our clients to stretch or rather mobilize before they train. In fact, we recommend all our clients to come in at least 10 minutes before to get ready for the for their session ahead but why do we do this, exactly?
Pre Training , we are looking to excite your nervous system, preparing your muscles and your mind for exercise. Research suggests that static stretching does little to increase flexibility or prevent injuries because cold muscles are more susceptible to injury. A better choice is to begin your workouts with some dynamic stretching. With Dynamic or Active stretching, you should choose 4 or 5 movements that help get you ready for your workout.
Post Workout Stretches
We can appreciate that after your workout, the last thing you want to do is wait around the gym and stretch, but it’s vitally important to aid in your recovery. Research suggests that static stretches are a great way to cool down after a training session so when your workout is complete you should take at least 5 minutes out to cool down and static stretch. Stretching after a workout can also help increase your range of motion. Greater range of motion, when working out, can help with fat burning and body composition so its a win win situation!
**Our tip is to choose 2 or 3 stretches that are specific to your body needs and work through them slowly** If in any doubt, speak to one of our trainers about the best stretches for your individual needs.
Here at The Edge we have a few simple guidelines that will help athletes who are looking to compete in competition on a regular basis.
Firstly it is important to never stop training between events. If we do so, it will lead to us becoming rusty and losing the conditioning needed to compete in our preferred sport. The training does not have to be as intense as in competition training as this could lead to burning out the body, but instead focusing moreso on improving technique and staying ‘ready’. This will help you get back to competition training rather than coming off of a break from training altogether.
Nutrition plays a hugely important role if we want to compete regularly. The foods and supplements that we put in our body is what gives us the energy to train and that helps us recover after training. If we don’t give our body the nutrients needed and are training at a high level how do we expect ourselves to have the right energy to train to our full potential.
Treat food like fuel for your body, you wouldn’t put bad fuel in your car so don’t put bad fuel in your body. Sticking with a healthy diet will also allow athletes to stay on weight if they compete in certain weight classes such as weight lifting or combat sports.
Keeping our body in good physical condition is a key factor so we can prevent injury therefore allowing us to compete not just more regularly but have a longer career in our sport. Countless athletes have had their careers ended due to injury. Hard training takes a toll on our bodies, our muscles become tight and this leads to pulling and tearing muscles if not worse. A few ways to prevent this is by foam rolling and stretching before and after training, doing mobility exercises and getting regular deep tissue massages.
Over-training is a huge problem in sports these days especially with younger eager athletes. Its important to know our bodies limits and without the proper rest how do we expect our bodies to be able to recover and compete at its top level. The ways we can get the proper recovery needed is to make sure we have at least one rest day a week, that we are not always training at the highest intensity and, most importantly, to get a full nights sleep consisting of eight uninterrupted hours.
For more information or help with athletes who are looking to keep their bodies in top condition and ready to compete, please call 8534091 or email info@theedgegym.ie.
Body fat – In order for your abdominal muscles to show you need to have a body fat percentage of approximately 10 per cent or less for men and 14 percent or less for women. This varies from person to person and depends on the level of definition you wish to see. Even if you have strong abdominal muscles, if they are covered by abdominal fat you will never have a ‘6 pack.’
Diet-To reduce body fat and reveal abs, exercise needs to be paired with a smart diet. Take in lots of high quality protein , vegetables ,fruit, beneficial fats and plenty of other nutrient dense foods.
Low carbohydrate diets are recommended when trying to lose fat as when the body has no more carbohydrates to burn it starts to burn fat. This being said carbohydrate should not be eliminated from the diet but it is better to time carb intake pre and post workout to fuel muscles and replace glycogen stores.Low Glycaemic index carbs are best as they are easier to digest and slower release such as green veg, quinoa and buckwheat.
Strength training -is one of the most effective ways to reveal abs, focusing on the classic lifts such as the squat and deadlift. Also think, lunges, press ups and chin ups and Olympic lifts. These lifts allow you to train with heavier weights which overload the musculature and cause the biggest adaptations. The abdominal muscles are primarily composed of fast twitch fibres and so respond very well to this type of training with heavy loads and lower reps.
HIIT – High intensity interval training such as sprints is one of the best methods to accelerate fat loss. It increases metabolism, reduces inflammation and improves the body’s ability to use and burn energy.
Alcohol- should be avoided when trying to lose body fat as it severely lowers the body’s fat oxidation rates. It also makes you eat more and make poor food choices.
Sleep –An inadequate amount of sleep causes the body to release a stress hormone called cortisol. This hormone promotes fat storage particularly around the abdomen making it hard to lose the layer of fat covering the abdominal muscles.
Stress management -As well as lack of sleep cortisol is also produced from physical or mental stress. Try to manage everyday ‘stressors’ with an all round approach encompassing nutrition, sleep ,deep breathing prioritisation and a positive mental attitude.
Tension/Breathing –When you perform an abdominal exercise tense when you reach the finish position (imagine you are about to be punched!) hold this for a second or two to maximise muscle-fiber involvement. This engages the abdominal muscles and increases the force of the contraction leading to greater muscular overload and adaption.
If you are interested in leaning or building mass without the extra body fat, why not give us a call now on 8534091 or email info@theedgegym.ie
One of the most frequently asked questions our trainers are asked by their clients is usually around what they can eat in between meals.
We would typically recommend 5-6 moderate meals, so that should look something like Breakfast, snack, Lunch, snack, Dinner, snack.
To keep guess-work out of the game, below are a few handy snacks to have with you on the go, which help curb sugar cravings and keep your energy levels stable.
1. Nut butter with celery sticks. Apply 1 teaspoon of a nut butter of your choice to the centre groove of a celery stick.
2. Celery sticks and goats cheese
3. Hard boiled eggs and Brazil nuts.
4. Protein shake and Cashew nuts.
5. Beef or turkey burger patties.
6. Nut butter spread onto Rice cakes- a super pre or post workout snack.
7. Branch chain amino acid (BCAA)drink.
8. Almond nut butter and an apple. With nut and nut butter intake try and prioritise your almond butter to later in the evening/post workout due to its high magnesium levels, it will help relax you before bed time.
9. Greek yogurt and blueberries.
We hope these may help you if you become a little stuck for ideas on snacks. And, as always if you have any questions on any of the above snack ideas or whether or not they are suitable for your personal goals, you can contact us on 01-8534091 or by email at info@theedgegym.ie
A study by Evenson et al. (2008) found that pregnant women cited the same reasons for avoiding exercise as non-pregnant women; lack of time, too busy, lack of energy and tiredness were the top four.
Sound familiar?
Well, a nationwide study in America found that 98% of women who did participate in exercise during pregnancy found it to be beneficial. They felt better about themselves, they had more energy and they also reported less lower back pain.
So, is there any reason women should avoid exercise when pregnant and healthy?
Absolutely not, moderate weight training and cardiovascular exercise is highly recommended for pregnant women by leading physicians worldwide. The American College of Sports Medicine recommend at least 30 minutes of light exercise a day, or ideally 20-60 minutes of moderate exercise 3 to 5 days a week.
So what are the benefits?
Improving wellbeing and energy
Reducing stress and improving sleep quality
Make labour easier
Relieving back pain
Prevent excess weight gain
Prevent joint damage
Avoiding health issues associated with pregnancy including gestational diabetes.
Gestational diabetes develops during pregnancy due to the bodies’ inability to produce enough insulin to breakdown sugar. This is due to the interference of hormones produced during pregnancy that act against insulin. This can have knock on effects to the developing baby. Exercise is an effective way to combat this problem as it can help to regulate blood sugar levels.
So, not only is it ok to train during pregnancy, it is actually recommended and can significantly improve your quality of life and your babies health when carried out properly. Our personal trainers at The Edge: Clontarf can help to get you exercising appropriately during pregnancy so you can see these benefits in your life too. Email info@theedgegym.ie for further details or to book yourself in for a free, no obligations consultation.
Muscle burns fat while you’re doing absolutely nothing…
Think about that for a second…
If you want really to lose body fat quickly, by all means focus on a fat burning program.
If you want to set your body up to have a higher resting metabolism and burn passively on a regular basis however, condition your body for strength training, and exercise regularly.
The Edge:Clontarf programs are are a combination of strength training and bodyweight exercisesm some of which you can do anywhere you want to, without the need for equipment.
There are many ways to build muscle without weights, but at some point, if you really want to focus on building leaner muscle tissue for a more toned look, you will need to add extra resistance or get creative at home!
Our personal trainers can guide you on this journey to ensure what you do outside the gym in terms of physical exercise and nutrition compliments your time with them to help you reach your own personal goals!
Body weight is used by the majority of people as an indicator of fitness progress. When people try to change their physique and don’t see the figures dropping off the weighing scales each week, they tend to get a little discouraged, even if they feel progress with their actual workouts or in the mirror.
This is a serious flaw in thinking that they must be losing weight in order to change their body composition. People often forget about the fact that muscle, fat, bone, and water all play an important part in what number they see on the scale each week.
Body weight is about so much more than just ‘fat’.
Based on your fitness level, your weight comes from a combination of muscle, fat, water, bone and organs, tissue etc… Losing water weight can lead to the appearance of losing fat, but in reality, body fat % is the only reliable way of telling your real improvement in terms of health and fitness – so the scales can take the back seat for today.
Make sure never to confuse “weight loss” with “fat loss” meaning that if you’re building muscle at the same time, you may actually gain ‘weight’ but look and feel a lot leaner in reality. This is “recomposition,” and requires slightly more complicated measurements to accurately assess your fitness (like body fat %).
So please, please, please, trust us when you start on your new journey of health and fitness. Let us take care of the measurements while you continue the hard work and dedication in the kitchen, at home, and when out and about with friends or family.
If you would like to learn more about your own body fat percentage, why not pop into our gym and speak to one of our trainers today. Call 8534091 to make your first consultation, with no obligation.
SO like many of us, it can be tough to make the decision to take on a race and, particularly for beginners, the thought of the hard graft ahead isn’t all so pleasant!
Here are out top tips on how to nail your couch to 5k like a pro!
1. Set goals- always give yourself within which you want to finish the race. Give yourself a secondary time too, so are realistic about getting across the finish line regardless.
2. Reduce your chance of injury and blisters- wear good comfortable running shoes. You can get your gait checked in most reasonable sports shops now so it’s worth the investment in the long term!
3. Make exercise a part of your every day life- get off the bus one stop earlier, take the stairs, add some extra sit-ups or crunches to your weight training session and try and get out for a brisk walk, even if the weather doesn’t always act in your favour
4. Start as you mean to go on- start by incorporating little light jogs with fast walking and increase the ration of jogging until you can comfortably run for 30 minutes. This is different for everyone but you will improve within days- it’s very rewarding too!
5. Change your training route- like everything, the straight path in front of you can get very boring- mix it up- run on the beach, run in the park, run along the sea, in the forest, on the street. It will improve your fitness and strength and will give your body extra challenges to deal with, depending on the terrain.
6. Do not overtrain- let your body recover and remember that a rest day is always part of the program too!
7. Aim for quality and not quantity with your runs- if you feel tired after an illness or have had a very stressful week, people respond differently- don’t push yourself too hard but find a balance that works for you.
8. Invest in some good running gear- Ireland is not known for it’s balmy evenings, so it’s worth investing in some wet gear or at least a running jacket to keep you comfortable and dry!
9. Keep up your strength training sessions- remember to incorporate at least two good strength training session per week to keep your body and mind focused, strong and confident.
10. Grab a buddy- why not take this opportunity to grab a buddy and get them involved with your training- that way you are more likely to stick to your plan and nail your goals!
Why not speak to one of our trainers about how they can supplement your running program with HIIT, strength and conditioning days.
SO we all kind of loathe mountain climbers but here’s the thing- they actually bloody work.
They can be done in the comfort of your own home and are a great full-body exercise, great for a little HIIT circuit training or indeed as a finisher to your weights session in the gym to get your heart racing in next to no time.
After 20 to 30 seconds of “climbing,” you’ll feel the effects of this really beneficial exercise. If you value efficiency in your workouts, mountain climbers are the perfect fit. They are a compound exercise which means they work several joints and muscle groups at the same time.
The steady ‘running’ motion targets your glute and leg muscles, including your quadriceps and hamstrings. Your core muscles, including your back, hips and abs, work hard to keep your body stable and even your shoulders and chest get to work hard. You can boost the overall strength benefits of the exercise by keeping your hips closer to the floor.
Simply whack on some thumping music with a good beat and try and increase your 30 second rounds- 30 seconds on 10 seconds off and repeat x 10-15!
Eating clean or clean eating is a really simple concept. Rather than revolving around the idea of eating and drinking more or less of specific things (such as fewer calories or more protein and less carbs), the idea is more about being mindful of the food’s journey between its origin and your plate.
The very basic point is to try and avoid any food that has been processed in any shape or form. Meat, eggs, vegetables, fruit, nuts, seeds, pulses and fish are all clean foods as they are basically from animal or ground and don’t need to be tampered with to be eaten- except cooked or par-boiled to taste.
Any additives, sauces, sugars, flavourings, table salt, breads, cookies, pasta, sweets, ice-cream ets… are all examples of processed foods and such as the kinds of food you would want to avoid whilst starting on a cleaner eating path.
Although we are all different, all of us would benefit from following a diet with less sugar and less added salt and processed foods. Although we are designed to eliminate waste from our bodies quite efficiently, we put our bodies under pressure on a constant basis and this level of stress can lead to elevated levels of blood sugar and over time, body fat retention.
We are very simple creatures, and with everything, you’ll find that if you cut your food intake back to plenty of the bare essentials, you will start to feel energetic, your sleep patterns will gradually improve, your skin will become clearer and more hydrated and your temper will be even and less irritable.
Add in regular water intake, a good multi-vitamin and supplement with vitamin b when under pressure, magnesium to help sleep and relax your muscles, vitamin d when lacking in sunlight at certain times of the year and vitamin c for immunity.
If you have any questions about your nutrition plan, speak to one of our personal trainers and we will help you on your fresh new healthy path! Email info@theedgegym.ie for further details.
Do you have a wedding coming up? Or have just booked your summer holiday? Well it’s never too late to give yourself a challenge so you feel and look better as the end game!
Here at the Edge Clontarf we pride ourselves on results, even when put under the pressure of a short term goal for our clients. If you have maybe left it too late to get that summer body you may have wanted, or in better shape for an upcoming event, why not give us a call and we can talk through your goals and objectives.
How can we help you?
Training- We have many different options regarding training in The Edge from personal training, buddy training, group classes and also our 10 week group Personal training X-Fit.
Nutrition- We give all of our clients tailored nutritional plans to meet your individual goals, we do this in a healthy and safe manor so you find you are not going hungry during your transformation.
Bodyfat Analysis- We don’t just monitor results on the scales we also take full 10 point bodyfat readings and girth measurements to track progress along your journey.
And finally we are always here to help…If you have any questions regarding any of the above please don’t hesitate to contact us on 01-8534091 or info@theedgegym.ie
In a recent study in 2014 25% of the Irish population don’t eat enough vegetables in their daily food intake. Our team of Personal Trainers at The Edge: Clontarf all believe we should eat large amounts of good quality fresh vegetables every day for optimal health.
Most vegetables that we consume are not very calorie dense so this means we can and should take in more green veg with each meal. There are many different benefits from an increase of green veg in your diet:
1. An alkaline body
2. Aids digestion
3. Boosts immune system
4. Supplements your natural minerals and vitamins
You can achieve your RDA of greens by eating a combination of vegetables such as:
Kale
Spinach
Broccoli
Asparagus
Green beans
Cabbage
Brussel sprouts
It’s important when you look to get your ‘5 a day’ in that you focus moreso on vegetables than fruits. Vegetables are more nutrient dense and aid better with fat loss due to a lower natural sugar count.
If you find that you struggle to consume an adequate amount of vegetables, you can try a nutritional supplement. Our product Infinity fuel is the perfect supplement to add into your nutritional plan, with each serving of Infinity fuel having up to 8 servings of fruit and vegetables, ideal for topping up your current vegetable intake, particularly in the run up to your holidays or a big occassion.
The Edge: Clontarf Personal Training studio is looking to employ a full time Personal Trainer who wants to become one of the best in the industry.
We are a small state of the art Personal Training studio. We are seeking an additional Personal Trainer to join our professional and dynamic team to begin in-house training immediately for a September 2015 start date.
All of the personal trainers here work as a team and are encouraged to learn through constant continuous education. We have made fitness and health our career and try to exemplify what true Personal Training really is all about.
Our studio has been featured on TV, radio, magazines and newspapers. This is an excellent opportunity to grow within an exciting and driven company.
Duties Include:
• Managing a portfolio of clients
• Booking client appointments
• Planning and conducting client sessions
• Weekly monitoring of clients’ progress in relation to their goals
• Weekly reporting of clients’ progress to management retention of clients
To Apply:
Cover Letter – State why you feel you are the right person for this position.
CV – Non-generic, fitness specific resume highlighting your experience and expertise in the industry
Send the two above to david@theedgeclontarf.com
Personal Specification:
The successful candidate should have:
• a confident and outgoing personality
• strong communication skills
• An ability to develop rapport with current and prospective clients is essential.
You will be given every tool to continue to develop as a personal trainer and a commitment to weekly in-house training and development is required.
Coffee, when used in the correct way, can be used as a health & fitness enhancing aid.
Benefits of Coffee Pre-Workout:
Improved micro circulation – leads to improved oxgenation of muscle tissues (Boosting Performance)
Improved Endurance – caffeine pre-workout can reduce your perceived level of exertion, thus making the exercises feel easier
Fat Loss – coffee pre-workout can cause fat cells to be used as energy as opposed to glycogen.
Improved Focus – Black Coffee pre-workout provides an increased mental focus keeping your workouts productive.
Disease Prevention – Coffee contains a high amount of anti-oxidants which help protect against damage from free radicals.
Cons of Coffee Post-Workout:
Spiking your cortisol(stress hormone) with a post workout coffee when it’s already high from training may lead to weight gain rather than fat loss.
Post-Workout, your body needs a recovery meal/shake NOT caffeine. Post Workout coffee will inhibit the Mammalian Target of Rapamycin (MTOR), which is the mechanism that boosts protein synthesis within your muscles.
Muscle isn’t built while exercising, this occurs post-workout. If your goal is to gain lean muscle mass you don’t want MTOR to be inhibited by caffeine.
Other Factors:
Coffee is a potent substance, and can have an adverse effect on your adrenal glands if consumed in excess. Coffee Selection: Choose Freshly ground organic coffee beans without any artificial sweeteners or additives, as this can be viewed as a nutritionally valuable whole food with neuroprotective properties. Choose whole coffee beans and grind them just prior to brewing your coffee.
Massive thanks to the Edge Team – Especially to my Coach Sean. I lost 6kg & 9% body fat in 11 weeks and felt amazing on my wedding day!
Sean had come recommended to me, and was brilliant from the beginning. He was so honest and told me exactly what needed to be done to get where I wanted to be. I had the wrong approach to food and exercise and there was no way I would have lost the weight without him. He kept in touch almost daily even though I was only training with him twice a week – just checking on my food intake (to make sure I was eating enough and of the right food!) and motivating me the whole time. Although it was tough at the beginning, the weight loss each week really kept me so motivated.
I took a few weeks break after my wedding but I’m back training with Sean again – it’s hard to give up feeling that good!
I’ve also started to doing the TRX classes along with my PT sessions, the lads are brilliant & the classes are small so there’s no hiding! Well worth the investment and I’d highly recommend a visit.
Thanks again Sean for all your help.
Following a long term illness of my Mam and her subsequent passing I was feeling pretty low and lost interest in looking after myself and ended up putting on a fair bit of weight.
However in April 2014 following some encouragement from my wife Avril I decided to phone the Edge for some advice. Andrew answered and after a few minutes conversation a visit to the gym was organised for an assessment. Calling to the gym I was a bit surprised how small it seemed but in talking to Andrew I quickly learned that what they were offering was a very focused, goal oriented fitness regime.
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!
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 😉
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:
20 sessions structured and monitored by our trainers
Free access to the gym at the weekends and programmes to do assigned workouts
Free log book to track progress
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!****
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.
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.
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.
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.
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.
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.
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?
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!
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.
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!
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.
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
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.
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 🙂
“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
We use cookies to customise our website for you, giving you the best possible user experience. If you continue your settings, we’ll assume that you are happy to receive this personalisation.AcceptRead More
Privacy & Cookies Policy
Privacy Overview
This website uses cookies to improve your experience while you navigate through the website. Out of these, the cookies that are categorized as necessary are stored on your browser as they are essential for the working of basic functionalities of the website. We also use third-party cookies that help us analyze and understand how you use this website. These cookies will be stored in your browser only with your consent. You also have the option to opt-out of these cookies. But opting out of some of these cookies may affect your browsing experience.
Necessary cookies are absolutely essential for the website to function properly. This category only includes cookies that ensures basic functionalities and security features of the website. These cookies do not store any personal information.
Any cookies that may not be particularly necessary for the website to function and is used specifically to collect user personal data via analytics, ads, other embedded contents are termed as non-necessary cookies. It is mandatory to procure user consent prior to running these cookies on your website.
