10 Ways To Workout For Free

Being fit or trying to increase your fitness doesn’t necessarily mean you are going to have to fork out a lot of money on fancy gym memberships or personal trainers.  There are plenty of options you can do without spending money or for a small once off payment. We have made a list below of 10 cheap or free workout options that you might want to try.

1.ParkRun

There are plenty of park runs that you can join.  Check out //www.parkrun.ie/ to find a local participating park near you.  Parkrun organise free, weekly, 5km timed runs around the world. They are open to everyone and are safe and easy to take part in.

Cost: FREE

2. Store Workouts

Some activewear stores put on free classes or events that you can go along to.

Lululemon Sunday Sweat – Lululemon stores all over the world run free classes and events. They have run clubs and provide a variety of different classes from yoga to HIIT.  In Dublin the Lululemon store (Level 2 Brown Thomas) run Sunday Sweat Sessions most Sunday mornings at 10am before the store opens. We actually taught a class there early this year and hopefully will be teaching another one in the coming months.

Gym+Coffee Summer Stretch – Gym+Coffee will be starting their Summer Stretch program on 1st June. They will be offering classes in store and in parks in both Dublin and Cork. We have signed up for their run on 9th June in Cruagh Woods with former Olympian David Gillick. Check out the line-up.

//gympluscoffee.com/blogs/events/2019-summer-stretch-first-line-up

Cost: FREE

3. YouTube Workouts

YouTube is great for fitness classes, demonstrations and tutorials. You can find full workout classes on the site, so you don’t even have to leave your home to take part in a class.  There are bodyweight and equipment based workouts, covering all levels of fitness.  We have our own YouTube channel too with real time workouts so it is like you are taking a class with us.  Use the link below if you would like to check it out //www.youtube.com/channel/UC-_sjmlk-1-IJrdYSFECMEg

Cost: FREE

4. Workout Videos / DVD’s

There are so many websites out there with fitness videos.  Most fitness trainers have workouts on their websites, as do a lot of active wear companies.  We have listed a few below but there are way too many to list them all.

Sweaty Betty – online women’s active wear site

//www.sweatybetty.com/eu/discover/workouts/workout-videos

Fabletics – online women’s active wear site. This is one of Ali’s favourite places to buy workout wear.  It is a subscription service but you don’t have to buy something every month.  The workouts are part of the VIP benefits members get. Click on the link below to sign up.

//www.fabletics.co.uk/invite/59126672/

Fitness Blender – this site gives you lots of options so you pick the workout suited for you.  You can chose difficulty level, specific equipment, body parts to work and length of workout. Something for everyone.

//www.fitnessblender.com/videos

Workout DVD – You could also buy a workout DVD to use at home. These can vary in price but will generally cost less than €20.

Cost: FREE TO €20

5. Social Media Workouts

There are so many people out there on Instagram and Facebook with fitness accounts. You will find lots of workout programs available on these pages, from quick demos to live workouts or Instagram TV. Find one that works for you. We like @alexia_clark @kelseywells @maeve­_madden @lillysabri @bradleysimmonds @shona_vertue

Cost: FREE

6. Fitness Apps

There are plenty of free apps you can download from the app store to help with your fitness.

Couch To 5K – this app is perfect if you are looking to take up running. It does exactly as the name suggests and takes you from the couch to being able to run 5k.

//itunes.apple.com/us/app/c25k-5k-trainer/id485971733?mt=8

//play.google.com/store/apps/details?id=com.c25k&hl=en_IE

Nike Training Club – Completely free app from Nike. It includes over 180 workouts covering a range of workout types. From strength exercises, to cardio and endurance, to mobility and yoga, it’s all here. 

//play.google.com/store/apps/details?id=com.nike.ntc&hl=en_IE

//itunes.apple.com/ie/app/nike-training-club/id301521403?mt=8

Cost: FREE

7. Taster Class/Session

A lot of gyms or class based facilities offer a free trial or first class free option. Check out your local gym or fitness facility to see if they offer a free trial.  We offer a free class for any newcomers in our facility in the Red Cow Business Park.  Just pop us a message if you would like to try it out.

Cost: FREE

8. Hiking / Walking

When the weather is fine, why not get outdoors and go for a hike. There are plenty of hiking trails around and not all hikes need specialist equipment, clothing or boots.  Ali went hiking only yesterday in just regular trainers and workout wear. Make sure to check out the route though before you go and take precautions for your safety.

Here are some beautiful hikes/walks you can try in Ireland.

//www.activeme.ie/useful-info/top-hiking-trails-in-ireland-irish-walking-routes/

The Hike Life – Roz Purcell’s Hike Life is very popular event and new dates are always being announced. You can find the schedule on her website.

//naturalbornfeeder.com/hike-life-schedule-2019/

Cost: FREE

9. Get Outdoors

If hiking is not your thing but you want to enjoy the great outdoors, why not go for a run, swim, walk or cycle.  You can even find workout machines in parks and along the seafront that you can use. Add some resistance training into your workout by using benches, steps and just your bodyweight to do squats, step ups, tricep dips, push ups, etc. We have some more ideas on our Instagram which you can check out.

Cost: FREE

10. Buy Some Equipment

Invest in some equipment. We don’t mean expensive machines though. You can pick up a skipping rope, kettlebell, dumbbells or exercise ball in places like Penneys or a sporting good store for a small price. You can even pick them up with your food shop in some supermarkets.

Cost: €3-€20 APPROXIMATELY

So there you have it, plenty of options that you can try that don’t involve paying a gym membership. Which ones will you try?

Ant & Ali

10 Weeks to Summer – Healthy Habits to Create Now

With the daylight hours increasing and an extra shot of vitamin D on the way due to the sun showing its face a bit more (hopefully), it’s time to revisit those goals you may have set at the start of the year. You may or may not have made any New Years’ resolutions, but with 10 weeks to summer, maybe it’s time to look at setting some goals now.

You should try to look at these goals as holistically as possible.  Take care of your Body & Mind.  Make it a lifestyle change, not just a quick fix. That being said, with the imminence of summer holidays, wearing less clothing and being outside more, tends to be a good motivator in getting started, or getting back on it after falling off the wagon since the new year and all those good intentions.

Make sure that the initial changes are slow and steady. Too much too soon and you may not stick with it. Habits need to be created and consistently adhered to in order to succeed. Master consistency….

Step 1: Make a Decision to Start

Set the alarm clock for 10 minutes earlier tomorrow and get up as soon as it goes off. No snooze button!!!

Step 2: Mindfulness

Spend 2 minutes sitting in silence, just breathing.  Breathe in and out.  Follow your breath as it travels in through your nose or mouth and travels down to your lungs or stomach and back out again.

Step 3: Practice Gratitude

Next, spend 2 minutes being grateful for what you have – the roof over your head, your loved ones, your health, having food and water, etc.  Simply, being grateful for being you. Easy, right?

Step 4: List Your Goals/Future Achievements

Next, it’s time to list your achievements.  Make a list of 3 things you want to achieve in the coming days, months or even a year or two away. Spend 2 minutes seeing them as if you have already achieved them, visioning them exactly how you want them to turn out.

Last step:

Finish with a mental run through of your day and how you want it to go, before completing 3 more deep breaths and getting ready to seize the day.

This should take between 5 & 10 minutes. And that’s you started. Like all things, it will only work if you keep it consistent. Every day, same routine. The weekend wake up time can vary by an hour or two but try to keep the times and the process the same. This will help adherence and the building of a positive routine.  These 5-10 minutes will have such an amazing impact on your quality of life and goal achievements but, you have to stick to it.

Once you have built the initial habit of getting up a little earlier for your mindfulness and gratitude, you can start to add in exercise.

Ant & Ali

Ant and Ali’s Half day Blitz

Come join us for a morning of fun, food and fitness on our half day Bootcamp on Saturday the 26th of January in our HQ.

This action packed half day blitz kicks off with a 30 Minute HIIT Class at 10am, followed by some of our favourite classes and recovery methods. You will get to experience classes such as Circuits, HIIT and Tone. You will also learn how to Stretch and Foam Roll, which both aid recovery.

Lunch will be provided by The Lo-cal Kitchen.

With tips to help keep you on track with your diet and exercise, this half day blitz might just be what it takes to open the door that has been holding you back… why not give it a go?

Tickets include:
✳️All Workout Classes
✳️Snacks
✳️Foam Rolling & Stretching
✳️Meditation Class
✳️Talk on Health & Wellness
✳️Lunch by The Lo-cal Kitchen

Plus an option to kick start your blitz early by joining our regular Saturday morning 8:30am class

Limited to 20 people.
Get your tickets HERE

How To Stay On Track This Christmas Without Missing Out On All The Festive Fun

The Christmas season is generally a time for overindulgence in alcohol and food, but how about this year you don’t use it as an excuse to give up on your healthy eating habits and fitness regime. Remember how hard you worked to get to this level.  You don’t want to have to start from scratch in January, it’s a gloomy enough month as it is for a lot of people. Don’t use Christmas as an excuse to abuse your body.

Coming up with a plan of action can help you stay on track and help you balance eating well with indulging. Staying on track doesn’t have to mean perfection.  You don’t need to eat only chicken and broccoli and do hour-long workouts every day. You don’t need to avoid parties and nights out. It is all about finding a balance so you can enjoy your nights out and family gatherings with alcohol, desserts and selection box items 😊

Here are our top tips to help you stay on track without missing out on the festive fun:

  1. Be mindful of what you drink

Calories in alcohol, soft drinks and festive coffees can all add up.  It is so easy to consume hundreds of calories on liquids without realising.  Your gingerbread latte can contain over 250 calories. We suggest swapping full fat soft drinks for low calorie options. Learn how many calories are in your regular alcoholic beverage (we did a recent post on alcohol calories on Instagram which you can check out), which will hopefully make you drink less of them or swap them for a lower calorie option. If you drink gin and tonic, swap this for a gin and slimline tonic and save over 50 calories per drink.

  1. Keep Active

Just because it’s Christmas doesn’t mean you need to ditch your regular fitness regime and lie on the sofa watching Netflix and eating tins of Roses all day. Try get a workout in first thing so you have the rest of the day to do whatever you want. You don’t have to go to the gym. We have plenty of workouts you can do at home (check out our YouTube and Instagram). Go for a long walk or plan some activities with friends.  Not all social events need to happen in a pub.

  1. Stay healthy in the lead up to the Christmas period

If you have your food and exercise plan in a good place before Christmas, it will make it easier to stay on track over the period as you will be less likely to overindulge and undo your hard work.  You can also relax a little knowing you have worked hard in the lead up to Christmas. There is no need to feel guilty if you have some dessert, a few meals out or alcohol. Don’t beat yourself up if you do. Everything can be enjoyed in moderation.

  1. Plan Around Your Celebrations

If you know you have a big night out planned, keep the rest of your food healthy that day and try to get a workout in.

  1. Mindful Eating

Be mindful of what and when you are eating.  Enjoy the chocolates, desert and Christmas dinner. Just don’t overindulge out of habit or boredom. It is all too easy to sit down with a box of chocolates and eat 20 of them without even noticing.  Choose the ones you like and have 1 or 2 of each, rather than sit with the box of them, popping them in your mouth without even really tasting them. Don’t eat all of the dessert options offered to you. Only choose your favourite one. This way you still get to enjoy the treats and don’t feel deprived by saying no all the time.

  1. Portion Control

There is no need to have second helpings from a buffet or family meal just because they are offered to you. Stop eating when you are full.  The Irish mammy loves to overfeed, especially at Christmas 😉 If you keep on eating when you are full you only end up feeling ill and bloated, which is never a good feeling. It is okay to have some dessert but have a smaller portion than normal.  Once you have a taste of it, your craving should be satisfied.

  1. Eat Before The Party

If you are heading to a drinks party then make sure to eat before you go. It is a bad idea to go to a party hungry. Most hosts provide some form of finger food at these parties and if you go hungry you will eat a lot of it. This food is generally high in calories and fat, so when you add this to the calories in your alcohol, you will rack up more than your daily calorie allowance, which is what leads to weight gain. We all know how easy it is to make your way throw a bowl of nuts or crisps when you are standing beside it.

  1. Stay Hydrated

Sometimes when you think you are hungry you are in fact just thirsty.  Make sure to stay hydrated, which is at least 2 litres a day for women and 3 litres for men. Alcohol seems to be on offer wherever you go at Christmas time so ensure you drink plenty of water; not only to stay hydrated, but also to help aid the digestion of all the food you’ve been eating.

  1. Don’t Deprive Yourself

No food should be off limits.  Some food should just be enjoyed in smaller quantities than others. It is important to learn how to say “No” when it comes to treats.  Now we are not saying you should indulge every opportunity you get but it is important to have balance and know it is okay to say “Yes” sometimes.  You need to have balance when it comes to the food you eat. If you completely deprive yourself of foods you enjoy, it can lead to bingeing, which brings us onto the next point.

  1. Don’t Punish Yourself

If you do happen to have a binge, it can often lead to guilt or self-hatred. This guilt can then lead to more bingeing as you feel you have already failed so you might as well keep going with your binge. You are not a failure though.  You just slipped up a little. The decisions and choices you make post binge are what affect your weight.  Don’t give up over one little slip up. That’s like slashing all your tires because you have one that is flat. Move on and make healthy choices for the rest of the day and for tomorrow and so on. The worst thing you can do is self-sabotage and continue the binge. Don’t think “sure I will just wait till January and start then” as you are only making life harder for yourself.

And on that note, we want to wish you a happy and healthy festive period. We will be doing a live workout Christmas morning, if we have significant WIFI in Vietnam so hopefully some of you can join us. Enjoy yourself, but if you don’t want to weigh heavier in January than you do now, follow our tips above 😉

Goal Setting & Creating Positive Habits

When embarking on a new fitness routine or weight loss mission people tend to look at the different exercise routines and various diets out there before they start their journey. This is all well and good but before we can even contemplate looking at these, we need to know what we are striving towards. We need to set our goals in place. Once we have our goals firmly nailed down, then and only then can we plan how to get there.

Let’s face it. We are all results orientated. It is the society we live in today. In order to achieve success and gain the results we want, we need to have the correct process in place (our game plan). In order to implement this game plan we need clarity, clarity on what we want. Without clarity we will never achieve.

We like to keep things simple. Lets look at our 3 W’s for achieving goals.

What

What you want exactly.

There is no point in saying lose weight, tone up or have more money. Simply finding a euro or a dollar on the street will automatically fulfill the more money need. I doubt that is what you meant. The same goes for lose weight. I’m sure after sweating a little the scales will show a slight reduction in weight, goal achieved. Is that what you meant? Probably not. Here we need to be very specific. How many pounds down or up and in what time frame. As long as this time frame is realistic then we are off to a good start.

Next up

Why

Why you want that particular goal?

Look deep here. Really think about the benefit you will get by achieving this goal. If you attach emotion to the goal then you are more likely to stick with the process and achieve success. There are two emotions to attach to your goal, pleasure and pain.

Pleasure – how good will it feel to get where you want to get to? If it is to drop a few pounds then how will you feel looking in the mirror with your new shape? How good will it feel to fit into that dress, or suit, or bikini? Stick with that emotion. Feel the sense of happiness. That’s the pleasure.

Now the Pain – what will it feel like if you cant fit into that dress or suit, that bikini? What if you don’t achieve this goal? You remain the same after the effort you put in. Now of course everybody should be happy with who the are and how they are but it doesn’t stop us from wanting a little more, its how we are.

Once these 2 emotions are firmly attached to the goal we are now more likely to succeed.

And finally

Work

You have to work towards it.

If you don’t get up and do something about it, it isn’t going to happen. The plan wont work if you don’t. For every goal there is a price to pay and only you can decide whether or not your goal is worth the price. Let’s just take the scenario of losing 7 pounds in 7 weeks.  Nice time frame, long enough to allow a steady fall of 1 pound a week, a deficit of 500 calories a day. For this simply watching our food and taking out 500 calories should work, or keep the food the same and burn off 500 calories with exercise, or a mix of both. A little work is needed but it is very manageable. The price to pay seems fine. However, if we want to drop 7 pounds in 4 weeks then we need to burn nearly 1000 calories a day. This might mean training twice a day and restricting calorie intake. It might mean not being able to go out with friends because you are watching your food, or missing your favorite tv show because you have to work out, or not spending as much time with family and loved ones. The price to pay here is a lot higher. Again only you can decide if that price is worth paying.

So, some things need to be considered. Once you are crystal clear on what you want, have attached the emotions of pleasure and pain around your goal and also decided that the price to pay is worth it, you then need to set up some positive habits that will help you stick to the process. Again we like to keep it simple. For goal setting we have the 3 W’s, what, why and work. For habits we have the 3 R’s, by James Clear.

These are:

Reminder

A signal that you have that reminds you to do something. The example James uses is the telephone rings. That’s a signal we can all relate to I’m sure.

Routine

This is the action you take because of the reminder. In our example above, our routine would be to answer the phone.

Reward

The result of sticking to the routine. Again, using the example above, we find out who is calling and for what reason. This might not always be a reward, depends on who’s calling…..

To start the process to create a new habit, physical reminders are the best. So, if you want to get some exercise done early in the morning, your reminder could be leaving your gym clothes out the night before. That way when you wake up, you notice the gym gear, that is your cue to do something, or your reminder. It also is one less thing for you to have to organise when you get up 😉

Your routine then will be performing your exercise routine and your reward will be feeling great and looking great.

This then will cement the routine and eventually you won’t need the reminder, as the routine will be part of your daily schedule.

So there you have it.

Use the 3 W’s for goal setting and the 3 R’s to create your new habit

Until next time

Ant & Ali