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