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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6 TIPS TO ACHIEVE SUCCESS

Whether you are training for competition, to lose weight, or just to get fit, some of the basic principles remain the same for achieving success. Any worthwhile achievement is going to be challenging, and by preparing the journey in advance, you are giving yourself every opportunity to reach your goal and realize your dream. Here are 6 must-do tips if you have a desire to achieve success.

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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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An Alternative Way To Approach Food Than A Diet

Owing to my sport and exercise scientist credentials, this article should probably consist of a scientific breakdown of the optimal breakdown of carbohydrates, fats, and proteins that you should consume on a daily basis, along with a precise calorie prescription based on your body type, gender, and activity level, an inch perfect meal plan, a little recipe book, and a 10-minute-per-day exercise routine that will help you get rid of your excess baggage. Fortunately for you, I wont be inflicting any such pain on you in the following paragraphs should you choose to continue reading.

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Is The Gym Enough To Build A Healthy Body and Mind?

Funny story. Circa 2009 I was bringing a class of undergraduate sport and exercise science students through some basic strength training techniques at the University of Limerick. '...and this is the back squat', I said as I demonstrated a back squat with an empty bar in the elite training room in the University Arena. I was no sooner at the bottom position of the squat than i heard the almighty tear from my pants splitting in two at the crotch. The students will not forget that session in a hurry!

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The Dual Battle of Losing Weight While Dealing with Pain

It is possible to feel like you are in a vicious circle of dealing with an injury and trying to loose weight. You might be making progress with your fitness, and all of a sudden the old back injury flares up. This causes you to have to rest up for a while, and in the meantime you start to loose the training gains that you build up. Being inactive makes it more likely that you will get injured again, and so the circle continues.

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Real Health, Motivation, and Injury

Overall, getting in shape/ losing weight/ body transformation/ becoming healthier, whatever you want to call it is gawd darn hard to do, and is a mental game more than a physical game. I mean, you can download any kind of program you want online some place. You can even get the basics from the ACLAÍ website totally free. Its not the program that creates success, its your adherence to it, and the support structures that you have around you to keep you on track when things just seem like they are turning to shite. Add this to the mental torture of not being able to be as active as you would like due to an injury or some ailment and you have some major mental battles to overcome. 

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A Guide to Effective Goal Setting

Goal setting. What is the point? Most of the time you end up setting some great goal for yourself, write it in your diary or on some random piece of paper, set it aside, and forget about it until a later date where it pops into your head and you feel a sudden pang of guilt for not staying the course. In this context, goals setting is more harmful that beneficial, as time spent worrying about things that never happened is time wasted. However, with a bit of know-how, you can set yourself up for real success if you hit the right notes with you goal setting. Here are three steps to setting good goals that will help elevate you to you highest ambitions.

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The Birth of Internet 'Experts'

The internet has spawned a new type of coach: the online coach. Like any industry, profession, or trade, there are examples of good, bad, and terrible practitioners to be found. I think that one of the main problems in this uber-internet era, is that its too easy to fall into the trap of following the superficial half naked social media post and mistake this for an indicator of a great coach.

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Eating According to Values, Not According to Diet

If there is one thing that I think I know after my 31 years on earth so far, its that having a standard and a set of values is a useful way to navigate the endless possibilities and choices in this information rich age. For me, what to read, how to spend time, who to spend time with, what path to follow, and what decisions to make, most of the time come down to me putting the question at hand in front of the mirror of the things that I have decided I value the most. Of course the things that I value now have evolved over time, and I am sure they will evolve further as I meander through life, but at the minute, I hold integrity, anti-fragility, and enjoyment of life as my main values, and find that running my big decisions through my the filter of my core values generally helps me make decisions that I enjoy and are a good fit for what I believe in.

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