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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Is Barefoot Running Good for Health?

Barefoot running is becoming ever more popular, especially with the advent of minimalist footwear such as Nike Frees and Vibram Five Fingers. Even still, the vast majority of people are unaware of the benefits that you can get from going barefoot in your training, not only running, but in the gym as well. From personal experience, I have found great improvements in certain aspects of my training since wearing my Vibrams during gym sessions, and doing some barefoot jogging on grass. I spent 5 weeks in Melbourne in 2011 rehabbing a long standing groin injury, and regular barefoot running round the footy oval was a key part of my rehab. I started with one lap the week that I arrived, and by the time I left, I could have run barefoot all day, pain free. If we are rehabbing an injury at ACLAÍ, you can be sure that there will be a barefoot aspect to the training.

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The Number 1 Stumbling Block for Weightlosss

I started thinking about the title for this post the when I was trying to pin-point why some people who want to get lean and lose bodyfat achieve great success, some achieve mediocre success, and others get practically no results from all their hard work. If you took 15 people, who were all on the same training program, and had similar nutrition programs, and had a similar energy expenditure each day, all would still not be equal when it comes to their results.

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5 Common Mistakes Made by GAA Players

The GAA player is typically raised on two types of training session. 1. Run as hard as you can, and 2. Hurl/ play football as hard and fast as you can. This quickly leads to a burning out of the energy reserves and the onset of an overtraining effect a few months into a training program. In addition, if this is how you train, you will be too tired to spend some quality time working on your skills, doing mobility work, or recovery work

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Sleep Deep, Perform Better: 13 Steps to a Super-Deep Sleep

If you want to reap the rewards of your hard training, and maximise your performance on the big day, then consistently getting restful sleeps is a must. This not only applies to athletes, but a quality sleep is required for brain power and concentration, two vital components for anyone who wants to be fit and healthy and perform their day to day activities effectively.

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The Culprit and The Victim in Your Trolley

We live in a world where the marketing and publicity surrounding the products on the shelf has a serious bearing on what we eat and what we consider to be healthy. Certain products get a bad wrap, when in fact they are as nutritious as they come, and other foods seem to be hailed as the cure for all health problems, when in fact they could be causing more harm than good. In this article, I will show you one of the biggest culprits of self-praising foods, and one victim of food discrimination.

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Essential Ingredients for Long Term Success of a Diet

What makes a certain approach to food successful in relation to helping you develop long term health, build a leaner body, lose weight, or even gain weight if that is your goal?

Nutritional approaches are many, and we all know someone who did one particular diet or another, and got amazing results. I would bet my ass as well that we all know someone who got amazing results on a certain approach, only to find that the results were swiftly reversed, and then some, as soon as they fell back into their default habits, sometime after finishing up on the diet. Whether the diet was unsustainable, unpleasant, or downright miserable, is always a factor in the rebounding effect of diets, but there is no denying that for a period of time, it helped you or your friend lose weight at a satisfactory rate for the time that you were committed to it.

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ESSENTIAL INGREDIENTS FOR LONG TERM SUCCESS OF A DIET

As you may have guessed, nutrition is best placed as a part of the overall puzzle when it comes to developing long term health. The social structures, and the physical movement components are absolutely essential as well. When the nutrition, training, social structure, and positive mindset come together, they form a beautiful change in your overall lifestyle that makes being healthy, pain free, lean, and energetic a piece of cake! 

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Top 5 Tips For Recovering After A Hard Session

These days, the market is saturated with products that promise to make us faster, stronger, fitter, and recover faster from exercise. Included in this vast list are an infinite number of supplements, multi-coloured liquids, fancy tights, cold baths, space aged shoes, magic jewellery, and all kinds of powders. Some of them work for some people, and the placebo affect of others cannot be denied. However, one thing is certain, and that is that the strategies outlined in this article are among the most effective methods of recovery available to man!

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How to Fix a Bad Diet

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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10 Warning Signs For Health You Cant Ignore

If you are currently in training for something, or are a frequent exerciser, you need to read this. We are into late February now, and many of us are about 7 weeks into our new years resolutions….that is, if you have kept it up. Maybe you did not set a new years resolution, but you have started back training with your team or club since early January. Six weeks in is a crucial point in the program. The first few weeks are fueled by new years drive and the hope of a fresh start and greener pastures.

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Sexism and The Health and Fitness Industry: Dead or Alive?

So its international women's day today, the 8th of March 2017. I have already posted my obligatory 'na mná abú' post and photo on my social media accounts this morning, but things have just not been right in my head today. I have been pondering the difference between men and women, and the opportunities that arise for both sexes. Does sexism exist in this day and age? Do men and women have equal rights in today's society in Ireland? Do men get paid more than women? Is it tough to be a woman today?

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