Motion in Moderation – Motivation through Activity

 At this time of year you can’t move without #OperationTransformation, #BiggestLoser type programs on TV and all across the internet information on weight loss, best diet to follow and all kinds of spurious advice.

A lot of these programs and diets are ‘quick fixes’. Feel good for a while, lose some weight but then the old habits slip back in slowly but surely and all that hard work goes out the window.
 
For many people simply being a little bit more active and being a little bit more conscious of their food (intake and quality) is enough to achieve personal goals that will be of benefit to your health in the long term.

As a child, did you have one of these?

http://www.amphibiankinggalway.ie/#!polar-loop/c12ax

It was a way of recording what you were doing and rewarding you for results.

Every fridge had one and the sense of achievement when you got that new toy, or treat or trip to the zoo was like magic.

Are you ready for the grown up version?

Exclusive to Amphibian King West…. we bring you

Polar Loop

Polar Loop is an Activity Tracker use it to:
 

Track your activity

Climb the stairs. Ride the waves. Jump over the fence. Choose what makes you move.

Polar Loop tracks all the choices you make during the day and shows how they’re good for you. It also reminds you when you’ve been still for too long.

Reach your daily goal

Check your bracelet or mobile to see how much you’re missing from your daily activity goal to continue feeling good.

Follow your achievements

Living an active life has never been this fun and easy.

Check the Polar Flow web service and learn how all your small choices and daily habits can make a world of difference.

The smart Activity Guide gives you tips on how to get there.

With obesity being such a problem for a whole series of generations, the #PolarLoop is a perfect inobtrusive activity tracker for young and old. 
You might not want to know how long you are sitting during the day, but what if you did know? If you realised you are sitting for 60% of your waking day, what would you change about your activities?
What happens if you are eating 3000kcal daily and your activity only burns 1000kcal? Reduce one and increase the other and your body will thank you.

Whether it is step counting, calorie burn or weight loss an Activity Tracker is the way to monitor and reward yourself. 

Go on give it a try!! The first delivery of Polar Loop is hitting the shelves in Amphibian King Galway and LImerick only (this is not available anywhere else in Ireland until March) if you want to change how your day progresses, you need to move a little quicker and get a Loop!!

It’s almost February & nothing done.

Tacx i-Flow VR Trainer

How quickly a month passes!

I started 2014 with no race goals or targets. I simply stated that I want to train for fun and enjoy a couple of events this year.

Cue a lazy approach, a very easy laissez faire, manana type procrastinating attempt at training. I did a couple of runs and a few turbo sessions.

My turbo sessions were more setting up and getting to know the software type that any actual sweating and going nowhere. I picked up a Tacx Flow with multiplayer software, pretty cool piece of kit but very easy to get distracted from real work and just play ‘games’.

Chatting with a pal at the weekend I discovered he has the same trainer software and he introduced me to the idea of using the Google maps interface to recycle old training routes.

Last night I cycled from Lahinch back up the coast road over the Cliffs of Moher towards Kinvara all without leaving the comfort of my training room.

This I could get used to 🙂

#Zero25k Week 2 – Blowing in the wind!

That wasn’t easy! Between head winds, sideways rain and West of Ireland cold, Saturday was a ‘character building’ day to say the least.

Not a bad turnout and kudos to everyone who made it out. If you can’t make the group on Saturday morning you really need to be hitting the sessions on your own to get the most from the program.

It is now up to you to carry out the work this week, ready for next Saturday:

The plan is to repeat the exact same session that we have done, twice during the week. Ideally this would be done on Tuesday and Thursday giving you a bit of rest in between the sessions.

I mentioned a couple of things on Saturday that are worth a recap:

  1. Run for Time NOT Distance.
  2. Practise the ‘Lifesaver look’.
  3. Get to know where the dogs are on your routes.
  4. Lifesaver look, again!

Re Time not Distance – the temptation will be to push on to achieve the 5k distance ahead of the program, for your own sake, don’t.

We covered 3.2k on the weekend, most of you could with relative ease hit 5k already. What we are trying to achieve is for you to be fit enough to hit 5k AND achieve a respectable time challenge too by the end of the program.

Lifesaver is so important. Be aware of who is near and around you. Extent this awareness to cars, bikes & buses. Use it to overtake, before stepping off a kerb, for your safety & awareness at night too.

If you fear dogs, carry a waterbottle. A jet of water in a dogs face will stun them long enough for you to run out of ‘their’ territory. All else fails throw the bottle at the dog & shout ‘Fetch!!‘ Keep running on.

Be proud of what you have started, share the news on Facebook, let your friends and family know that you are now a runner!!

Now to the homework!

As noted above you are to repeat the session twice next week. If Tuesday and Thursday don’t suit, move the days around, leaving 1 day between sessions and keep Friday as a rest day. I want you ready and able to run again on Saturday!!!

  1. Warmup: 5 mins steady
  2. Work : 90 seconds effort
  3. Recovery : 2 minutes steady
  4. Warmdown: 5 minutes and stretching.

Repeat step 2 & 3 x6 times.

If you can’t get out you can replicate the session on a treadmill. Best way to contact us is by commenting on the blog or through our Facebook page that way everyone benefits from the response.

Please don’t push too hard this week, settle into the training, give yourself a chance to adapt and we’ll see you all again on Saturday (regardless of the weather we will be out and expecting to see you!)

Happy running!!

#Zero25k Week 1 – We’re under way for a new season.

Well done everyone on a great turnout on Saturday morning! 
 

Just a heads up to expect a little bit of sore muscles going on for a couple of days, but nothing too unpleasant.

It is now up to you to carry out the work this week, ready for next Saturday:

The plan is to repeat the exact same session that we have done, twice during the week. Ideally this would be done on Tuesday and Thursday giving you a bit of rest in between the sessions.

Science Bit:
The reason for the rest day is to give your muscles a chance to adapt, this is what makes you stronger and fitter. The body recognises the difference between the rest day (normal muscle use) and the work day (muscles and body under pressure) and by regular repetition of the exercise the body adapts by growing additional muscle fibers and improving the bodies capacity for energy production.

So there is a method in the madness that is exercise and this is why we build in a slow, structured manner to achieve our goals. We want to get fitter, we want our bodies to adapt, this is how we do it.

Unfortunately I didn’t get a group photo before we headed off on account of being flustered over my lack of whistle, please remind me to get a photo on Saturday next.

Be proud of what you have started this morning, share the news on Facebook, let your friends and family know that you are now a runner!!

Now to the homework!

As noted above you are to repeat the session twice next week. If Tuesday and Thursday don’t suit, move the days around, leaving 1 day between sessions and keep Friday as a rest day. I want you ready and able to suffer on Saturday!!! (Just joking about the suffering, but the workload will be increasing week on week so you need to be rested.)

  1. Warmup: 5 mins steady
  2. Work : 1 minute effort
  3. Recovery : 90 seconds steady
  4. Warmdown: 5 minutes and stretching.

Repeat step 2 & 3 x8 times.

If you can’t get out you can replicate the session on a treadmill. Contact me for information on how to tackle the treadmill settings (there’s a lot on the blog about treadmill running). Best way is to contact us by commenting on the blog or through our Facebook page that way everyone benefits from the response.

Please don’t push too hard this week, settle into the training, give yourself a chance to adapt and we’ll see you all again on Saturday (regardless of the weather we will be out and expecting to see you!)

Happy running!!