Exercise Tip of the Week: Phone a Friend

Even the fittest and most motivated person can sometimes get bored of the same old work out. When exercise starts to feel like a chore it becomes much harder to meet your goals. We all know that feeling when the novelty has worn off and the couch starts to look inviting. So our best tip to deal with this is simple. Tell a friend. Friends, partners, neighbours and relatives can provide fantastic support and motivation when you are feeling down. We find that a walk with a friend goes twice as fast and gives you the chance to chat and laugh together instead of sitting at home comfort eating and feeling defeated. There is always someone who is free to join you at the gym, for a swim or just a 30 minute brisk walk round the block before Coronation St! All you have to do is tell your friend that you need their help.

Exercise Tip of the Week: How Long?

Getting exercise can be a delicate balancing act. You need to get the right kind of exercise, in the right amounts, at the right times in order to make the most of your body. Most health promotion agencies will tell you that 30 mins exercise per day is enough to keep your body healthy and they are right. But if you are trying to lose weight or tone up your body you need to do a little more. To feel as fit and healthy as possible you should try to get an hour of exercise each day. This can be 6 ten minute sessions, or a half hour walk at lunch and again in the evening. you body doesn't mind which way you break it down. You just need to give it the stretching and movement it needs to get the blood flowing and keep your heart and body healthy. Once you reach your fitness goal you can cut back to 30mins per day to maintain your fitness level and body shape. 

Health & Fitness News: Zumba

You might have heard of the latest fitness trend to hit our shores but you could be forgiven for thinking it was a juice bar rather than a workout. Zumba is an incredibly energetic blend of salsa, samba and merengue dancing, sometimes done while carrying free weights, that helps you tone and burn calories off while having fun! The craze began in Columbia where Latin music is popular and has spread worldwide with celebrity fans and new classes popping up all over the place. So if you're looking for a new workout why not see if you can join a local class - many gyms are now offering Zumba or pop in a Zumba DVD to try it out at home? 

World Heart Day Success

Morning all - well we are in raring form today as we spent a very pleasant few hours in the Phoenix Park yesterday. About 150 walkers of all ages, shapes and fitness levels met up near the Castleknock Gate at 11am for a 5k walk. The sun shone and the birds sang in the trees on a really glorious Sunday morning as we set off. About 40 minutes later we were done and feeling a little tired! 
Former Irish rugby international and Fitfone fan Keith Wood led the walk and afterwards we sat down for a rest and some yummy refreshments from the Irish Heart Foundation and Lidl. Walkers went home with freebie frisbees courtesy of Fitfone. 


Congratulations to all who walked in the Phoenix Park, and in other parts of the country, raising their heart rates and even raising some money for the Irish Heart Foundation! 

Get Out More: World Heart Day

This Sunday the 26th of September 2010 is World Heart Day and to celebrate the day the Irish Heart Foundation are hosting a walk in the Phoenix Park. Anyone is welcome to come along and take the walk. Why not pop in the kids in the buggy and push them the distance? Or meet some friends for a bit fresh air and a good long chat? 


The aim of the walk is to get your body moving and your blood pumping. Regular exercise can help to keep your heart healthy and prevent premature death from heart disease which is alarmingly high in Ireland. In celebration of this event we are also offering free downloads of the Fitfone app from the iTunes App Store all week long. Go to the app store right now to download the app for free: http://itunes.apple.com/ie/app/fitfone/id360676599?mt=8 


We'll also be in the Phoenix Park, near the Castleknock entrance, from 11am on Sunday handing out some special free goodies and taking part in the walk ourselves. So pop over and see us on what's sure to be a great morning for all the family!

Health News: The Cost of Doing Nothing

A recent study from the Irish Nutrition and Health Foundation called Slan looked at the lifestyles, attitudes and eating habits of Irish people. The results of the study were shocking, revealing that 38% of the population is overweight and 23% are obese. Very few respondants met the minimum recommended daily levels of physical activity. This included children who were seen to be learning from their parents bad habits. 


The Slan study has concluded that our low levels of physical activity are costing the state €1.68 billion per year. This cost includes treating weight related illness, offering expanded or new health services catering to those who are overweight and running health promotion initiatives to try to reduce the problem. It would be so easy for us as a nation to get moving one by one and gradually stem the tide of weight gain. Take one simple step today. Get up from the screen and take a walk. Why not set a 500 calorie goal or a 20 minute target using Fitfone?


For more on this article please visit: http://www.irishhealth.com/article.html?id=17905

Sports News: Katie Taylor Back in Ireland

This weekend saw Irish girl Katie Taylor win gold at the World Boxing Championships in Barbados. She was welcomed into Dublin Airport yesterday by a huge crowd celebrating her win. The teenager, from Bray, has raised the profile of boxing in Ireland massively and her success has also been a boon for womens sport here; encouraging young women to get involved in competitive sporting activities. If you would like to try out boxing you can contact the Irish Amateur Boxing Association at www.iaba.ie. They will put you in touch with your local club so you can get fit and boost your confidence in the ring. 

Don't Forget!

Don't forget that there are only a few days left to download Fitfone at the special price of €2.99 from the iTunes App Store. Tell your friends and start using Fitfone today to get fit, lose weight and improve your life expectancy! 
Click here to view the app in iTunes

Exercise Tip of the Week: And Baby Makes Two!

Are you a woman who has always liked to exercise? You may be fit and healthy now but many women give up exercise altogether while pregnant. So today we wanted to remind you that according to most health experts, including the American College of Obstetrics and Gynaecology, exercise during pregnancy is absolutely fine unless you have been told otherwise by your Doctor due to serious health problems or complications with the baby. Gentle regular exercise in a safe environment will help keep you and your baby healthy. If you are pregnant or planning to be soon and are looking for further advice then why not visit http://eumom.com or talk to your GP or Gynaecologist. 

Podcast: Sport at Seven

For those of you who might have missed it Dr. Conor O'Brien, inventor of Fitfone and Little Black Dress, was featured last night on RTE Radio Ones Sport at Seven programme. The Doctor was invited to discuss cruciate ligament injuries. To listen to the podcast just click here:
feed://www.rte.ie/radio1/podcast/podcast_sportat7.xml 

Get Out More: Full Moon Walk

With the summers end fast approaching we are doing all we can to get out and enjoy it. But there are only so many hours in the day and the evenings are getting shorter - right? 
Wrong. (Well almost). An Irish company called Hill Top Treks are now offering you the chance to enjoy night time walks by moonlight. The next one is taking place this Friday the 27th leaving from The Clock Tower in Enniskerry, Co. Wicklow at 8pm. To join in this guided walk through the Wicklow Mountains you simply register online and pay a €25 fee. The walk will last 2-3 hours, taking in some of the most beautiful spots in the country. For more information check out www.hilltoptreks.ie 

Exclusive Price Drop: Fitfone app is €2.99!

For two weeks only we've decided to drop the price of the Fitfone app to just €2.99!
That means you can now own some of the worlds most advanced fitness and exercise tracking technology for less than the price of a pint! Quit promising yourself that you'll do something about your health, your weight and your fitness tomorrow. Download the Fitfone app right now from the iTunes App Store by clicking here to download Fitfone - tell your friends!

Exercise Tip of the Week: Do it More Often

So you're trying to get fit. You've got the expensive breathable tracksuit and the motivational messages stuck on post its all over the house. The first week of your new regime goes well; you go for a 30 min walk on Monday and Tuesday night, a swim on Wednesday after work and then you go for a long trek in the mountains on Saturday afternoon. The following week the weather is bad and you walk on Tuesday and Wednesday evening. How much exercise is enough? Well, exercising for a minimum of 30 minutes three days per week will cause slight improvement to your aerobic function. Four days will see an increase in the  level of improvement but the best thing you can do is to exercise 5 days per week. There is no great difference in the impact you will see if you do six or seven days exercise instead of 5 and taking two days off allows you body time to rest and recuperate as well as preventing you from getting fed up of your regime quickly.

Exercise Tip of the Week: Proper Bicycle Fit

So you've decided that it's time to get fit and here you are with your old bike that you've dug out from the debris in the garage. It might not be a good idea to just hop back on 'ol rusty - you've grown since you last rode that bike to the school disco and back. Using a bike that doesn't fit you can lead to severe back pain and neck injuries. You wouldn't wear trousers that were too short. You would buy new ones and the same should be said for your bike.

There are some simple measurements that should always be made to ensure proper bicycle fit. The frame size should allow 2.5 - 5 centimetres of space between the riders crotch and the top of the tube of the bicycle. The saddle height should allow you to flex your knee 10-15 degrees while pedaling. Handlebars should be level with the top of the saddle and when sitting your fingertips should touch the handlebars comfortably with elbows bent to prevent damaging your back. 
If you find that the bike in your shed doesn't fit you and you are worried about the cost of replacing it don't forget to look at the government Bike to Work scheme. This scheme helps you cover the cost of a new ride and is supported by bicycle retailers across the country. Whether you use your bike everyday to beat the traffic or drag it out once a week for a short leisurely cycle with the kids, cycling is great exercise that will help you get fit and feel energetic. See www.biketowork.ie for more information. 

Get Your Tickets: The Platinum One Challenge

With the Premiership about to kick off again soccer fanatics my have been missing their usual allocation of TV based entertainment. Well thanks to Platinum One promoters there is plenty of live action taking place this month in Dublin. This Sunday the 15th of August sees the Manchester United Reserves face Shamrock Rovers at Tallaght Stadium. On Thursday August 19th Manchester United Reserves meet Arsenal Reserves and finally on Sunday the 22nd Shamrock Rovers meet the Arsenal Reserves. All matches promise a great atmosphere with crowds flocking to see the future greats in action. Tickets from €10 are available from www.ticketmaster.ie 

Health News: Big Waist = Big Health Risk

A study published today by www.IrishHealth.com reveals that in clinical trails patients with bigger waist measurements have an increased risk of early death. Most of us already knew that a large waist is a red flag for risk of heart disease and diabetes but this new study seems to suggest that a large waist is a sign that you may be suffering from a large range of health problems. The study was conducted in the USA but has implications for international health. The good news is that this issue is something you have the power to change; weight loss is up t you. We know that losing weight can be tiring, difficult and even emotional but tools like Fitfone aim to help you lose weight, feel great and prolong your life. For more information on this study please visit: http://www.irishhealth.com/article.html?id=17711

Sports News: The Dublin Horse Show

A summer institution for those growing up in Dublin; The Horse Show at the RDS is still a gret family friendly event and takes place this year from the 4th to the 8th of August. This year the Irish have already taken their fair share of the prize money in the show jumping classes and now it's down to some serious fun for the remainder of the event. There are daily jumping and dressage competitions as well as childrens entertainment and Ladies Day on the 5th. So it's high time you saddled up and high tailed it to the RDS for this annual festival. Tickets are still available online at www.dublinhorseshow.ie 

Exercise Tip of the Week: Live Longer

It has been proven that individuals who are more physically active have a longer life span. People who are active have reduced rates of cardiovascular disease and cancer. These life threatening diseases sadly take people we love away from us everyday. While there is no cure for cancer we can only recommend that you keep active and healthy to reduce your risk of suffering from heart disease and other preventable illnesses. 

Start small; walk to the shops instead of taking the car. Get off the bus one stop earlier if you're not in a hurry. Choose a healthier option at lunchtime. Enjoy a game of 5 a side with your friends instead of a few pints for a change. Life is for living and those who are healthy tend to live longer so making healthy choices now will certainly affect what you get out of life. 

Activity of the Week: Rowing

Thanks to the rowing machines we see in all good gyms you probably already know that rowing is great cardiovascular exercise and helps you burn calories. You can burn about 400-500 calories per hour on a rowing machine at the gym and then there are the addded benefits of outdoor exercise such as fresh air and stress relief. As with all water sports we advise that you take a class or join a group to try out rowing and see if it's for you. If so you can get accredited, take your water safety exam and enjoy rowing safely whenever you like. Irelands waterways are beautiful and plentiful and rowing is a sport which takes full advantage of this. You can find a local group or class by logging onto the Rowing Ireland website www.irau.ie 

Get Out More: Sperrins Walking Festival

The Sperrins Walking Festival takes place this weekend in the area of Plumbridge and Newtownstewart, in Co. Tyrone. This breathtaking landscape offers inspirational views, calming quiet, fresh air and plenty of fun for walkers of all ages and abilities. 
The weekend will bring family walks and activities as well as advanced walks for the more experienced and for the first time the Sperrins Golden Trail; an overnight adventure for those looking to try something new. There will be music, good food and plenty of relaxation opportunities. For more information check out www.sperrinswalkingfestival.com

Weight Loss Improves When Using Online Tools

A study just released by Science Daily online and performed by the National Institute of Health in the US suggests that those who frequently use an online weight management website or tool are better able to maintain weight loss. During the study it was found that those who logged on at least once per month to record their weight ended up keeping the weight off more successfully than other participants. The study praises the ease of use and inexpensive availability of such tools in helping people lose weight and in keeping it off - which can be a lot harder than losing it to begin with.


Fitfone allows you to keep track of your weight loss and to maintain your goal weight easily through simple daily exercise. Visit www.fitfone.eu for more or buy it in the iTunes App Store today!

Activity of the Week: Speed Walking

Without a doubt, walking is good exercise. Speed walking increases your calorie burn rate and burns approx 440 calories per hour. Simply put, speed walking - sometimes called fitness walking, health walking, exercise walking or striding - is walking very fast without breaking into a jog or run. 

Arms swing in pace with the stride, and one foot is on the ground at all times. Your stride is slightly longer and considerably quicker than in a leisurely stroll. Speed walkers generally walk at a pace of 3.5 to 5.5 miles per hour.  You don't need any special equipment or training to enjoy speed walking but classes are available if you would like an introduction to the sport; try StarFitness.ie. Of course you can use Fitfone to estimate your speed and calorie burn without paying for a class! Don't forget to stretch out all those muscles before you start. 

Get Out More: Music Festivals for the Bank Holiday

Summer in Ireland ususally means plenty of live music and this Bank Holiday is no exception with Castle Palooza taking place (www.castlepalooza.com). But what if you're looking for something with a more local vibe? 

You could try the Westport Music Festival taking place next weekend from Thursday the 5th to Sunday the 8th of August. Featured acts include Mundy, Sharon Shannon, Declan Nerney and the hugely popular Rattle and Hum (www.westportmusicfestival.com). Those who love all things western can head to Letterkenny for CountryFest 2010 featuring Gene Watson, Philomena Begley, Curtis Magee and many many more (www.jwpromos.com). 

Health News: Teens are Stupid!

Before you get upset with us please note that the title is not ours! Teens are Stupid is the latest campaign from the Irish Cancer Society. Aimed at teenagers who smoke, the campaign addresses the dangers of smoking and how easy it is to begin smoking as a teenager. Take a look at their very clever video: Corporate Tobacco Man and pass the link onto any smoker or teen you know. http://www.teensarestupid.ie/

All Ireland Poc Fada

The Poc Fada is a uniquely Irish event which takes place each year. Competitors must puck a sliotar with a hurley (they may lift and strike or hit the ball from the hand). The course runs from one apointed location to anonther and An Corn Cuailgne ("The Cooley Cup") is awarded to the player who takes the lowest number of pucks to complete the course. Ties are broken by the distance by which the player's last puck crosses the finish line. The whole course measures over 5 Km in the Cooley Mountains Co. Louth. 

Exercise Tip of the Week: Walking Back to Happiness

This week we're taking it down a notch and giving you the simplest exercise tip yet: Walk. Walking is a great way to keep fit. You don't need any special equipment or facilities. You can do it any place in any weather, either on your own or with others. There's no time limit or complicated technique. You simply start walking. People who walk every day tend to be less stressed and have healthier hearts; meaning that they live longer. A 75 kg woman will burn 240 calories an hour walking at a pace of three miles per hour so you can also lose weight while walking.

Activity of the Week: Kayaking

Kayaking is not a difficult sport. It can be done on a lake or in the sea. All you need is the appropriate equipment and an experienced guide as this can be a dangerous activity if not carefully supervised. Adventure centres across the country can offer you a first taste of kayaking with simple and fun lessons for all ages for less than €50: try Delphi Mountain Lodge, Outdoor Discovery or The Tain. It's a great way to get out and enjoy the Irish landscape and can be a quiet and tranquil escape from the rat race. The Irish Sea Kayaking Association offers membership to all and this includes regualr meets, training and accreditation. This is a great way to meet new people and is also a healthy workout for your upper body and encourages balance. See www.irishseakayakingassociation.org 

Get Out More: Mens Irish Open Tennis

The Mens Irish Tennis Open Championships 2010 are currently taking place in Dublin at the Fitzwilliam Lawn Tennis Club. This Saturday the 24th will see the mens singles final take place. With top Irish players including Conor Niland (ranked 162 in the world) and Louk Sorenson (238), this is an event not to be missed by avid tennis fans. Gates open from 11am daily throughout the tournament. Be there to see who takes home the $15,000 AUD prize money as well as who will improve their world ranking on home soil. For more details see www.tennisireland.ie

How to Boost your Energy

Getting into new habits can be difficult not to mention tiring. That's why todays health and fitness tips are geared towards giving you more energy.


1. It might sound a little simple but you've got to move more to move more. An evening walk tonight will hit you tomorrow but the key is to work through it. Get out again tomorrow night and your body will soon get used to your new regime and will thank you for it in the long run.


2. Get a Good Nights Sleep. Adults with busy and stressful lives should be aiming for 8 hours solid quality sleep each night. If you find it hard to wind down after a busy day then try to get into a routine; bath, pjs, book - whatever works for you do it!


3. Watch what you eat. Try to eat less high sugar foods as these will give you a temporary boost and later you will experience an extreme energy low. Instead choose foods with slow energy release such as porridge, brown rice and brown bread, fruits and vegetables.

Activity of the Week: Roller Skating!

Children of the 80's will remember the popular roller skating rinks that sprung up around the country catering mostly to birthday parties. There was loud music, a discoball and brightly coloured everything. Well they're back and not much has changed. With cool ads like the Evian Roller Babies roller skating has taken on a new kind of retro cool and rinks are opening again such as Spin Roller Disco in Blanchardstown, Co. Dublin. Skates can be hired and all ages are welcome so why not check it out? www.spinrollerdisco.ie 

Exercise Tip of the Week: Rock That Body

Someone in the Fitfone office is off out for dinner and dancing tonight and it got us thinking about how good we feel when we dance. Whether it's in a club or around the kitchen table dancing to our favourite music gets us working up a sweat and burning calories without thinking about exercise or fitness. It's all about enjoying yourself and cutting loose from the stress and worries of everyday life. Anyone can dance (some of us just don't look so good when we do)! For example Line dancing will burn 341 calories an hour in a 205 lb [14 stone 8 once] woman. There are so many options from Salsa to Ballroom or even your own unique freestyle.

Activity of the Week: Horse Riding

Irish people have long been known for their love of horses. But that tends to mean betting on them rather than sitting   on them. We are lucky to have some of the worlds finest riding schools, trails and animals here so we thought it was time to get back in the saddle and try out Horse Riding. Lessons cost in the region of €30 per session but you don't need any special skills or equipment and there is a school not far from you wherever you are. Get on Google to find your local school and book a lesson.

Get Out More: Sand Art in Bundoran. Sunday 11th July

Here at Fitfone we know that sometimes you just need to get out in the fresh air and blow away the cobwebs. Well nothing blows the cobwebs away uite like time spent on an Irish beach (even in the height of summer). Swimming, horse riding, volleyball or just walking or jogging with the breeze in your hair and the calming sound of gently breaking waves by your feet makes you feel refreshed and relaxed. With that in mind we are recommending a little beach based fun this weekend in Bundoran. The award-winning and talented artists from Duthain Dealbh return to the clean sands of Bundoran to work on a large scale 2 dimensional artwork in the sand between the tides all day on Sunday the 11th. Why not get the bigger picture from Rougey Cliff Walk and/or the Tullan Strand Car Park from about 3 pm on the day. Remember that the art will be washed away by the evening tide at around 6:20 pm. So get to Tullan Strand Beach, Bundoran on Sunday afternoon and enjoy art and exercise combined!

Health News: Where you live can affect your weight

Do you take the lift to your apartment or the steps to your duplex door? Does the fast food outlet on the ground floor prove too tempting or do you love to get out walking and running on the local beach? What about the kids; do they play in the green spaces and garden or curl up by the TV? Recognising that habits like these are affecting your health can help you to overcome them. Make a deal with yourself to take the stairs when you don't have much to carry. Or put a small set of goalposts in the garden to make it more appealing as a play space. Weight loss is tied into your lifestyle and you can be in control of it. 

Sports News: World Cup Semi Finals 2010

Love it or Hate it: the World Cup has taken over our televisions and many of our lives in the past month. 

But soon it will come to an end as the semi-finals are played out tonight and tomorrow. The first is between Uruguay and the Netherlands and will be live on RTE and the BBC from 7.30 tonight with the second between Germany and Spain at the same time the following night. For those who adore football it's sadly close to the end as the winners will meet on Sunday in the final and for the ret of us it can't come quick enough. But if you have yet to embrace South Africa 2010 then now is the time. Why not throw yourself into just one week fo wild speculation, fanaticism and vuvuzelas. With the number of workplace pools there is likely someone you know who's still in with a shot at a glorious win (even if there's little other Irish interest). You never know- you might even enjoy it!

Exercise Tip of the Week: On Yer Bike

With the good weather continuing we at Fitfone are doing our best to get outdoors and enjoy the sun and fresh air while it lasts. Last week we recommended trying out the new Dublin Bikes scheme that allows you to explore Dublin city on two wheels both cheaply and conveniently. As many of us head off on our summer holidays and relax at home we have the perfect opportunity to try out cycling for fun. Most resorts and hotels can point you in the direction of local bike rental and it's a great way to explore your destination. Leisure bike riding at 5.5 mph will burn 251 calories an hour in a 8 stone 12 ounce woman and more in someone carrying a little extra weight. So now you can combine holiday fun or even a relaxing date with calorie burn!

Activity of the Week: Surfing

Surfing is a massively popular sport and the perfect way to make the best of those stormy Irish summers. Our dodgy weather means that surfers come from all over the world to ride the big Atlantic waves on the West coast. Surfing is a great workout for a toned body as well as incredible fun. It fills you with energy and excitement and it's easy to try out. There are surf schools all over the country but some of the best spots are Lahinch and Bundoran. Lessons are inexpensive but invaluable as this can be quite a dangerous sport if you don't know what you are doing. Why not gather a few mates for a weekend on the waves? You might not be quite up to the Beach Boys standard but you'll feel it!

GIY: Grow It Yourself

On the 3rd Sunday of every month the staff of Airfield House in Dundrum welcome you to their garden allotment for GIY workshops. Learn to Grow It Yourself with free seeds, cuttings and advice. Gardening is a great way to get out in the fresh air and growing your own vegetables or fruits is both healthy and fun. At Fitfone we know that getting fit is all about lifestyle changes like these as well as exercising. For more information on this event and others at Airfield House visit www.airfield.ie

Watch What You Eat

When you're trying to be healthy you ditch the sugary and salty snacks for better options. Beware of what you swap them for! "Low Fat" foods are often full of hidden chemicals and additives and may not be as low in fat as you think. For example: "Less than 5% Fat normally means that the product is more than 4% Fat. Stop and think about this!

Balanced meals with a little extra exercise will stop you from feeling deprived of your favourite foods and keep you on track. Be mindful of portion sizes too. Eating more will not help you lose weight; even if the foods you are eating are healthier.

Tour de France

The race begins on July 3rd in Rotterdam and the finish line will be in Paris on July 25th. That's a collossal 22 days  of intense cycling competition with only 2 rest days. This is the 97th Tour De France. There will be 20 stages covering 3,600 kilometres. But of the 21 teams there can only be one winner.

Anyone for Tennis?

It's that time of year again. Strawberries in the fridge and Cliff Richard on high alert because Wimbledon is back. Just a few days into the tournament we have already seen some phenomenal tennis played and as the battle for mens and womens singles honour heats up the best is yet to come. An hour of playing singles tennis will burn between 450 and 750 calories depending on the intensity you give it. It's also great, competitive fun and a really cheap activity that you can play at home, in the park or at your gym if it's properly equipped. Just grab a racquet and warm up a little before you take your first shots to help prevent injury. We recommend shoulder and back stretches as well as a general 5 minute warm up to wake up your body and help avoid injuring yourself.

Activity of the Week: City Cycling

Since 2009 Dublin City Council has been providing bikes for hire to members of the public. The scheme has so far been a huge success. To take part in the scheme you simply purchase a hire card for a small fee at one of the bike stations using your credit card. Your first 1/2 hour of any hire is free with a 50 cent charge for the next hour. When you get to your destination you return the bike to a local station and your hire ends. This is a great alternative way of seeing the city and getting exercise at the same time. Of course you can also indulge in city cycling while on holiday in cities including Paris, Vienna and Amsterdam. For more information see http://www.dublinbikes.ie/ 

Galway Womens Mini-Marathon

Taking place on June 27th the Galways Womens Mini Marathon will raise money for the Simon Community; feeding the city's homeless. To enter visit www.womensminimarathongalway.ie. Your €25 entry fee will go to the Simon Community and any proceeds you raise to the charity of your choice. www.womensminimarathongalway.ie

Big Weight = Big Risk

Carrying a little extra weight might not seem like a big deal sometimes but it can seriously affect your long term health and life expectancy. Cholesterol, Diabetes, High Blood Pressure and exhaustion are all side effects of weight gain and doing nothing about your weight means that you are allowing these issues to shorten your life. Sometimes it can be difficult to find 30 minutes in the day to get out of the house or the office and take a walk. The next time you hear the little voice in your head telling you that the time would be better spent working remember this: that 30 minutes could add another 30 minutes to your life. 

Sports News: Wimbledon 2010 Begins.

Wimbledon opened yesterday in a flurry of excitement and tennis whites and will continue until July 4th. Every year we become captivated by the gritty competitive nature of this sport where shouting is part of the game but elegance and sportsmanship are highly valued. The All England Lawn Tennis and Croquet Club was founded in 1868 but the tournament as we know it today took many decades to come together and is now known simply as The Championships. The Mens Singles title has been awarded 123 times with the United States having won it the most (33 times) although the British Isles are only 1 winner behind. The Ladies Singles title has been awarded 116 times and again the US are in front (53 wins) this time by a very substantial margin. All eyes will be on Wimbledon in the coming days as this mammoth event unfolds. You can watch it on TG4 and BBC. See www.wimbledon.org for more.

Monday Hangover

Was it a good weekend for you? We all know weekends are for relaxing but when you're trying to get in shape it's worth remembering that weekends tend to be the time when we splurge on calories. It's all too easy to pile on a few pounds in just one weekend and finding time to burn the calories off mid week can be very difficult. Did you know that a pint of lager contains between 290 and 340 calories? That's a lot of empty calories (by which we mean that they provide no nutritional value). So next weekend try cutting down on high calorie drinks or maybe skipping the pub altogether for fun in the sunshine as the good weather continues.

Get Out More: Free Dance Classes for Over 50s

The Machusla Club on Foley St in Dublin is offering free dance and healthy movement classes for the over 50s every week. This is a great fun way to meet new people as well as getting your body moving and keeping fit. http://www.danceireland.ie/local/macushla.html 

Health Hero Profile: Orla Tinsley

Orla Tinsley is a 21 year old woman with Cystic Fibrosis. She is our health hero thanks to her tireless campaigning to improve health services for CF patients in Ireland and her positive attitude to exercise and health. Orla is not only a published writer and public figure; she is also juggling a college education at UCD. She recently ran the Flora Womens Mini Marathon and has written about her experiences for the Irish Times. To read her article click here: http://www.irishtimes.com/newspaper/health/2010/0608/1224272051983.html

World Cupdate

So we are now in day 5 of the worlds greatest football tournament. Those who caught the opening ceremonies will certainly have thought them a highlight with a particularly great performance from Shakira; singer of the South Africa 2010 anthem: Waka Waka. We thought this would be the sound that would always make us think of South Africa but the vuvuzelas are proving hard to avoid. Anyone else think they sound like a swarm of bees in the distance?
The England v USA match was our best to watch so far and also produced the funniest moment of the World Cup yet as newspapers in the states printed the headline: USA Win 1-1. And they say they understand football? They have a lot to learn. As does Thierry Henry; who managed to keep the laughter in as he contested a handball against Uruguay? There's certainly been plenty of excitement so far and there can only be more to come as the competition heats up.

Exercise Tip of the Week: Stretch it Out

Golf is a great sport. You can play alone and enjoy the solitude of a quiet course or get a group of friends together for a long walk and talk session. It’s a game of skill as well as relaxation but don't let appearances fool you; it's also a very physical sport with a high percentage of injuries and it is very important to stretch before a game. A light warm up with leg swings and ankle circles, calf and hamstrings stretches, arm circles and arm across chest stretches will help you to wake up your muscles before you start swinging a club. This will help you get into the game quicker and prevent post-game pain.

Activity of the Week: Wild Swimming

The summer seems to have finally arrived and you are desperate for a swim in cool waters. The Irish Sea can be a less than inviting prospect for those living on the East Coast. While the Atlantic Ocean is incredible but freezing and exposed on the West. The following has been growing in recent months for wild swimming. This means taking to local lakes and rivers rather than man made pools. This is far from a mad idea - ask your parents and they will likely remember swimming like this. For safety always swim with at least one other person, watch the weather, obey local rules or signage and ask a local about the best place to swim if you are out and about. Wild swimming has seen a bit of a boom in the UK where a guide book has been published pointing out the best spots to swim. Click here for more information http://www.wildswimming.co.uk/

MidSummers Eve Run @ Kilruddery

Monday 21st June. Kilruddery House. Bray. Co. Wicklow. 7.30pm. Take part in a 10k run as dusk falls over the majestic Kilruddery House. It's only €20 to participate with proceeds going to Special Olympics Ireland. After the run stick around to enjoy traditional drumming and bonfires. Check out http://www.aliveoutside.ie/index.php?id=69&eid=82 for more.

Health News: Irish Men Die Younger

More than 25% of all men who die in Ireland this year will be under 65 years of age. There is a high risk level and general poor health among Irish men in their 30's, 40's and 50's. Professor Alan White of the University of Liverpool says he is worried that young Irish men have a negative attitude to health and exercise along with a poor diet and high alcohol intake. In short: Irish men are turning themselves into health timebombs by overindulging and taking lots of risks while they are young with few or no immediate results. Their bad behaviour comes back to haunt them as they age and their bodies can no longer withstand the assault. This sadly leads to a high incidence of death from cancer and cardiovascular disease. The Professor recommends that all men attend regular health screening. This allows GPs to spot serious health problems before they become dangerous and to provide advice and treatment quickly and effectively. Professor White will speak at the Mens Health conference in Galway this week. Source: Irish Times. 

World Cup Fever

World Cup fever has struck the offices of Fitfone and we are very excited about a month of world class sport starting on Friday! This week why not pump up that tired ball in the shed and practice your skills? An hour of playing soccer will burn between 525 and 1125 calories. It's the perfect excuse to put jumpers down for goalposts and call for your mates to see if they can come out to play.

Events: The Dingle Adventure Race

There's still time to register for the Dingle Adventure Race on June 12th. The 26 mile high endurance course involves biking, hiking, kayaking and running in the stunning setting of the Dingle Peninsula. Individuals and teams of 2 or 4 can enter online at www.dingleadventurerace.com 

Sleep Well

A good nights sleep sometimes makes everything seem better and Doctors tell us that sleep is essential for our wellbeing and health. But are you getting enough quality sleep? You should be aiming to get at least 7 hours per night. If you find it hard to undwind and get to sleep at night try these tips: Turn off the TV a little earlier. It stimulates your mind and can cause headaches. Read a book. Reading for a short time before sleeping helps many people to slow their heart rate and become quiet and restful. Get into a rountine. This might mean getting into pyjamas, having a warm drink, lighting a candle or simply locking up the house and putting your mind at rest in the same routine each night. 

Sports News: World Cup 2010

We're just 10 days away from the greatest event in football: The World Cup. Sadly Ireland are not in the running. Enough has been said about that we think. So it’s time to pick your favourite and start cheering. Here at Fitfone we firmly believe that the joy can be in participating (we still love to win though). Taking place in South Africa the tournament will bring together teams from 32 countries to compete for the greatest honour in the game. The first match will take place at 4pm on June 11th when South Africa face Mexico in Johannesburg. Tune in and get accquainted because it's all anyone will be talking about for the next month. For more open any paper or turn on the TV.