A minimalists 3 step fitness guide to long-term weight loss

If you are starting from scratch, or pretty close to it, want to drop your body weight, and have medical clearance to start on a program of progressive exercise and nutritional adjustment,  I would like to bring you through a 3 step cycle that I believe boils the process down to the most essential and most effective elements required for long term success.

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Best Fitness and Nutrition Advice for 2018

Christmas is over and we are rolling into 2018. There are many resolutions you'd like to accomplish but the most important are those related to your health. When it comes to taking care of your health, there are two factors that determine this: fitness and nutrition. In this blog, you will find the top fitness and nutrition tips of 2018 and how you can adopt them easily and without much effort. Small changes every day bring about big results. So, read on. 

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Long Table Lunch Project- Last Event of 2017!

One of the most important projects that we have been involved in at ACLAÍ in  my opinion has been the Rea Bia project, and since then we have held 8 long table lunches at the gym. This is such a great event to be able to host, as everyone who comes gets a meal, and we keep each others company for an hour or two and break bread together. Getting a project like Real Bia off the ground (i.e. holding it on a regular basis and making sure people show up for it) is a tough enough task.

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Training Like a Pro in an Amateur Set Up: GAA Performance

The world and its dog know that being a top inter-county player takes a lot of commitment, ambition, and skill. Every year we hear of the latest methods that inter-county teams are trying out to get the edge on their competitors, and we constantly hear the word ‘professional’ when describing our top players and even at the top club level. GAA strength and conditioning is now part of most inter county setups

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7 Ways to be more active Outside of the Gym

I would be so bold as to say that when it comes to Personal Training in Cork, we know what we are talking about. We opened our doors in August 2013 and since then have given back around 10,000 hours of coaching to our clients, with a lot of success stories along the way. However, doing some personal training 2 or 3 times per week is not enough in its own to get real life changing results. Real results, whether that be in body transformation, or sports performance comes from within. It comes from finally deciding to make the change, and pursue your goals consistently. Having expert advice, coaching, motivation, and accountability are crucial aspects of success when it comes to personal training, and strength and conditioning. This article is about the time you spend AWAY from the gym, and how you can get to your goal in the most efficient way possible. Enjoy

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Should You Eat Every 2 Hours?

If you wake up at 7am, eating every 2 hours is around 7 meals per day if your last one is at 7pm. I have also been asked if we should eat 5 meals per day. This approach stems from the idea that its better to 'be a grazer not a gorger', and I can see how it makes sense on some level. However, in my decade plus experience in dealing with real life people who have real life jobs, responsibilities, and lives, this is mostly unrealistic. Imagine a surgeon taking a time out from the triple by pass she is doing to have her 11am mini-meal from her Tupperware, or a parent side-lining their parenting duties lest they don’t eat for more than 4 hours. I also personally don’t think we need to be constantly fed to such a high frequency to be strong, healthy, and energetic.

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Where to Start with Healthy Eating

If you want to start on a healthier path when it comes to your food, I would highly recommend taking the points below on board, in the order presented, and sticking with them. They are based on the approach that we have taken at ACLAÍ with many of our members, producing great results, and long lasting satisfaction. It is based on whole foods, a few key positive habits, and on eating real food, for real life.

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