Step into Spring Week 1 - Bodyweight Blast

This is our first challenge to try at home: 30 Second Blast 

Work for 30 seconds doing the exercises as many times as you can,

Repeat the exercises more than once if you can!

Check out the demo of the bodyweight blast by our sports tutor Danny: 

Step into Spring 2021

It is a beautiful morning and we are delighted to annouce our 'Step into Spring 4 week challenge' is starting today so get out for some fresh air and a daily 30 min walk within 5k from your home. 
Enjoy 😀

 

Be Active - The more you move the better your mood

Health and Wellbeing - Routine

Welcome back to all the trainees after the Easter holidays.  I hope ye enjoyed the break and the beautiful weather.  Although you are not attending the centre and doing your work from home, it is important to continue to keep up your healthy routine.  Your routine may be affected by the COVID-19 outbreak in different ways but during difficult times like this, it is best if you can keep some structure in your day.

You may still be able to do some of the things you enjoy and find relaxing:

• Exercise regularly, getting outside and walking but keep within 2 kilometres of your home.  Do an on-line exercise class.  
• Keep regular sleep routines.
• Maintain a healthy balanced diet.
• Practice relaxation techniques such as breathing exercises/mindfulness.
• Read a book.
• Improve your mood by doing something creative.

There is a video on how routine can support your mental health. You can download this routine template and fill it in to support your day to day activities available on https://www.mentalhealthireland.ie/get-support/covid19/#supporting-ourselves

Source:  www.mentalhealthireland.ie

Exercise at Home

Here are some exercises you can try at home while social distancing:

Zumba

Foróige C.R.I.B. Youth Project and Health Café have organised Zumba classes on Monday from 6 - 6.45pm from the comfort of your own home.  Barbara is going to hold an online class through an app called zoom. It is free to download and easy to follow. Here is the link to access the class but you will have to download the app Zoom.

If you need any more information ring Amie 086-8322473 or Karina 086-8358288.

HIIT Workout

Steve our Sports Instructor recommends trying The Body Coach workouts on https://www.youtube.com/user/thebodycoach1/videos. P.E. with Joe post daily fun workouts to help you burn fat and get fitter, stronger and healthier. You don't need a gym to get fit and most of his workouts can be done anywhere with no equipment.

Yoga

Yoga is a great way to stretch the body and look after your mind. 

Click on https://www.youtube.com/channel/UCsT93z3naCOJXnZuMM7sgIA  to try out daily yoga sessions with Maura.  

How Exercise Affects the Brain

Check out this you tube link recommended by Danny today on how exercise affects your brain

Click here:  How exercise affects your brain

If you are feeling very energetic try out some of the following for a super workout:

Step into Spring

Mental Health Week 2018

Sports & Recreation - Core Exercises

Core exercises improve your balance and stability

Core exercises train the muscles in your pelvis, lower back, hips and abdomen to work in harmony. This leads to better balance and stability, whether on the playing field or in daily activities. In fact, most sports and other physical activities depend on stable core muscles.

Core exercises don't require specialized equipment or a gym membership

• Slide show: Exercises to improve your core strength
• Slide show: Core-strength exercises with a fitness ball

Any exercise that involves the use of your abdominal and back muscles in coordinated fashion counts as a core exercise. For example, using free weights in a manner that involves maintaining a stable trunk can train and strengthen several of your muscles, including your core muscles.

You may also try several specific core exercises to stabilize and strengthen your core. Some examples of core exercises include planks, sit-ups and fitness ball exercises.

A bridge is another example of a classic core exercise. Lie on your back with your knees bent. Keep your back in a neutral position, not arched and not pressed into the floor. Avoid tilting your hips. Tighten your abdominal muscles. Raise your hips off the floor until your hips are aligned with your knees and shoulders. Hold the position for as long as you can without breaking your form.

Information provided by Sports and Recreation Tutor (Steve Feeney).

Girls Active - Zumba

Girls had great fun doing Zumba with their instructor Barbara Aluk yesterday in the sports complex.

Lads Active - Gym

Some of the male trainees went to gym at the Sports Complex, thanks to Wesley for assisting the trainees in gym work.

Trainees at the gym working out

European Sports Week - Day 4

Maija's Motivation Tips

Healthy Eating

Always start your morning with something that will fill you up and will be a slow release of energy (Porridge, Weetabix, Granola and Yoghurt). It will be a great booster for your day.

Why exercise is key

When your starting life you might not know much about keeping fit but as we learn now, exercising can prevent a lot of illnesses early and make your body prepared for any challenges. It also increases the levels in your brain so you can cope with stress more and overcome obstacles.

How to start

There are so many different types of ways of keeping fit. You need to explore and see how much you are willing to do. You can start off as simple as stretching for a half hour in the morning, even yoga would be as good. This will encourage you to take on the day and you will feel more positive.

How to keep going

It’s always hard to keep yourself motivated every day. As long as you set yourself a goal and what you want to achieve. Write yourself a timetable of different exercises you want to do and set yourself a day and time you are free and try to keep to it. Here is a website of some simple exercises you could start with and try it for a week every day. 

https://skinnyms.com/5-quick-and-easy-workout-moves-for-absolute-beginners/

European Sports Week - Day 2

The sports group doing some stretching and warming up before their morning run

Lads Active - Week 2

Group of trainees participating in lads active, they really enjoyed the indoor football.

Women's Health Week - Stretching & Fitness Class

Thanks to Maija and Sanita from the sports group for providing a very enjoyable exercise class for the girls in the centre today in our gym as part of women's health week. They started off with stretching/yoga, then some core work, using weighted hula hoops, skipping and steps. They finished off the class with some relaxation techniques. The girls really enjoyed the activity and expressed an interest in doing this again. Well done to all the girls for participating and to Maija and Sanita for sharing their expertise!

Mental Health Week - Walk

Trainees and Staff out for a leisurely stroll today for Mental Health Week 

Lads Active - Boxing

Boxing with Tony Kennedy for Lads Active in Market Yard

January Walk

Photos taken in Doorly Park by Eryka and Blaithin

Lads Active and Girls Active return