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Let's face it, most of us would benefit from a little extra time outdoors, but busy schedules and work commitments don't make it easy.

According to the Mayo Clinic, healthy adults should should aim for at least 30 minutes of physical activity a day and while it can be hard to set aside half an hour of your time, there are little ways you can increase your activity throughout the day – and you won't even know you're doing it. 

1. Stop meeting for lunch

For many of us, lunch dates are our go-to way to catch up with friends with haven't seen in a while.

We're not saying you should completely cut it out of you routine, I mean who doesn't love a good moan while enjoying a flat white and tuna melt? 

But the next time your mate asks you to meet up, why not suggest something outdoorsy and active like going for a hike, walking your dogs or you could even try your hand at rollerblading? (can you imagine the lols?)

2. Cycle to work

OK, so not everyone will be in a position to do this one, but if you do live close enough to your place of work, why not give it a try?

You'll save money, gain fitness and probably shed a few pound while you're at it.

Bikes can be pretty costly investments, but have a look around online – you'll be surprised at what you can get second hand. 

3. Park farther away

If driving is a must for your daily commute, make a conscious decision to park farther away.

The extra few steps may not seem like much, but they all add up.

 

4. Get out of the office

Even if it's end of the month or a 'sad desk lunch' kind of day, make the effort to step away from your station for a while.

You don't need us to tell you just how bad sitting at a desk all day can be for your health, and getting out into the fresh air, even just for a few moments, can be hugely beneficial for both your mind and body. 

5. Laugh more

Studies have shown that laughing for just a few minutes per day can burn up to an extra 40 calories – that's about 12 grapes for reference.

So, binge-watching that hilarious Netflix series may not be so bad for you after all. 

 

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Do you ever pressure yourself into going to the gym after a rubbish day at work? It’s one of those days where nothing goes right for you. You missed your bus, forgot your lunch and the rain hasn’t stopped pouring all day.

But you still drag yourself to the gym even though all you want to do is curl up on the sofa and watch Friends for the evening.

And that’s exactly what you should do.

A new study has found that exercising when you’re in a bad mood is actually dangerous.

The Heart Association revealed that working out when you’re in bad can increase your chances of heart attack.

The researchers analysed 12,561 patients who had suffered heart attacks. The results of their research showed them that one out seven patients were upset or worked out just before they had a heart attack.

They also found that people were three times more likely to suffer a heart attack if they were feeling sad or exercised strenuously an hour before.

So sweating out your anger and frustration isn’t the best move at all. We all know that regular exercise is key to being happy and healthy, but skipping the gym every so often isn’t the end of the world.

If you’re feeling a little grumpy or cranky then take it easy and head home instead.

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Christmas is the time for plenty of good grub, spending WAY too much time with the family and just taking it easy.

If fitness is a big part of your life or you're looking to keep off the pounds over the festive period, we've got some tips and tricks for staying in shape.

However, we have to say that you SHOULD indulge over the Crimbo and don't even think about the calories you're consuming.

Walks with the gal

It's a rare occasion that all the gals are off work and are free to meet up.

A walk in the park with your closest friends is a great way to move over Christmas and it's a great excuse to get away from the family for an hour or two.

It is also an activity that you can tailor into your festive schedule, so it could be a quick 20 min chat-up or a two-hour stroll.

Ice Skating

It's the best winter fun around and ice skating can help to digest all the mince pies you've inhaled.

In general, a 45-minute muck-about on the ice will melt away 451 calories.

So get the fluffy socks out and lace up to enjoy some winter fitness.

Hiking

 
 
 
 
 
 
 
 
 
 
 
 
 
 
 

A post shared by Stephen James (@coverandcharacter) on

Wrap up warm and get the hiking boots on.

There are plenty of trails and hikes to discover over the festive period.

It will give you an opportunity to reconnect with nature and to slow down after a year of working.

Water

Central heating, consuming large amounts of salt and being inactive can lead to one thing – dehydration.

So make sure that you keep one healthy habit this Crimbo and keep the water on hand.

Your body will thank you for it as it attempts to digest an uncountable number of roses sweets. 

Christmas Day swim 

 
 
 
 
 
 
 
 
 
 
 
 
 
 
 

A post shared by The Happy Pear (@thehappypear) on

Change up the way you start your Christmas day with a dip in the sea.

Make sure you find a safe swimming spot and enjoy the freezing cold, crisp open water.

Cold water boasts many healing properties such as easing depression.

It's a great way to end the year. 

5km Festive run

It's a tradition for a lot of households to do a 5 km run to kick off the festive season.

If you can drag any family member out on Christmas morning, it's a perfect way to start the day.

If your boyfriend's relatives do a 5km run for fun – we are sending you sympathy hugs (and there's still time to break-up with him before Christmas).

But they might be onto something as the run will ignite those endorphins (aka happy hormones) – and it doesn't matter if you run, walk or crawl the 5 km.

Stepping your way into the sales

Get in those steps as you hit the sales this year.

Elbows out as you wade your way through the crowds and snap up some bargains.

All your muscle power will come in handy as you wrestle the last pair of Gucci gloves out of an old lady's hands – they're stronger than they look.

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The vast majority of us feel we could do with putting in a little more effort when it comes to maintaining or improving our fitness levels.

When social media is awash with countless #fitspo posts and innumerable gym selfies, it can be difficult not to feel like you're falling short in a society seemingly obsessed with squats, deadlifts and gains.

But if you think this feeling may ultimately work to your benefit and force you to step up, recent research suggests that it may actually do more harm than good.

According to a study conducted at Stanford University, believing you are lazy or less active than your peers can have a serious impact on your health, and in some cases reduce your life span.

Using data collected from more than 60,000 people in the United States over two decades ago, researchers established a connection between a lack of belief in one's fitness ability and recorded deaths.

Commenting on the significance of the findings, researcher, Alia Crum, said: "Our findings fall in line with a growing body of research suggesting that our mindsets – in this case, beliefs about how much exercise we are getting relative to others – can play a crucial role in our health."

Highlighting the impact mindset has on one's physical health, she continued: "It’s time that we start taking the role of mindsets in health more seriously."

"In the pursuit of health and longevity, it is important to adopt not only healthy behaviours, but also healthy thoughts."

"So much effort, notably in public health campaigns, is geared toward motivating people to change their behaviour: eat healthier, exercise more and stress less. But an important variable is being left out of the equation: people’s mindsets about those healthy behaviours."

The study was published in the journal of Health Psychology.

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If you're the type of person who is eager to keep fit, but bored silly on the treadmill or jaded by lengths in the pool, then it's time to inject a little more fun into your fitness routine!

It's very easy to become tired of the same regime and if you're determined to maintain a regular programme, then you need to combat boredom before it wreaks havoc on your goals.

If you're looking to have a little fun while blasting some serious lbs, then it sounds like you need to pop along to your local Zumba class!

Zumba is an energetic dance/ fitness programme which focuses on music, fun and cardiovascular exercises.

Here are just five reasons why Zumba may be right up your street!

1. Weightloss

If you find that endless running on the treadmill has done little to affect the change you want, then it's time to turn your attention to a higher octane exercise.

The average person burns between 600 and 1,000 calories while busting moves in these energetic classes- not too shabby!

2.Teamwork

If you find your standard gym routine or daily jog a lonely endeavour then you will certainly benefit from participating in a Zumba class.

By working in unison with a group of equally enthusiastic people, you'll find yourself spurred on by their energy and vigour.

3. Upbeat atmosphere

The atmosphere created in these classes cannot be rivalled.

By focussing on the beat and rhythm provided by the music, you will soon forget your working out and find yourself more interested in nailing those moves.

4. Improves mood

If you're looking to combine exercise with stress relief, then look no further!

Studies have shown that high energy cardiovascular exercises like dancing releases the highest amount of endorphins!

5. Boosts metabolism

If you want to burn calories as quickly as possible, it's vital you find a way to boost your metabolism and Zumba is incredible for this!

Your body will quickly adjust to Zumba's method of burning calories meaning you will notice results sooner than you might think!

It may take a couple of classes before you feel completely comfortable, but before you know it you'll be a Zumba convert so give it a shot!

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It's easy to feel motivated about the idea of exercise, but when it comes to bringing this idea to life, most of us end up at the same conclusion – 'I just don't have the time.'

But, before you convince yourself that a healthy workout out regime is out of your reach, think again.

We're all busy people, and while it can be tempting to put it off for another day, making time for exercise is vital for increasing energy levels.

Here's our top tips to help you stay on track while working full-time.

1. Prioritise exercise

Even if you're working a 40+ hour week, chances are you've got a couple hours to spare each day – use them wisely.

Choose 3-4 days a week when you will commit to making exercise your number one priority. 

You'll be shocked how easy it is to make time when exercise is at the top of your to-do list. 

2. Schedule your workouts

Plan your sweat sessions like you would plan a doctor's appointment.

Put aside some time throughout the week and schedule it in you computer/ phone/ diary as a repeat event.

You're much more likely to commit to a workout if you've planned it well in advance. 

3. Recruit a workout buddy

Find a friend, colleague or family member who shares a similar fitness goal and encourage each other to find the time to make it happen.

Exercise does not have to be a solitary activity and you'll probably find it's much more enjoyable when you've got someone to share those highs and lows with.

4. Keep your gym shoes handy

Whether its the boot of the car, or your locker at work, having your gym gear at the ready can make all the difference it comes to keeping fit.

Not only will you be ready to go should a burst of energy come over you after work, but the daily visual reminder will encourage you to stay on track.

5. Switch up your screen time

For those evenings when you do want to take it easy in front of the television, make the most of the time you have.

Why not make use of those quick ad breaks and do some squats, lunges or pushups?

Sure, it's only three minutes here and there, but it all adds up.

 

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There are two types of people in this world.

The first, like us, tends to curl up in a ball of self-pity after a night of heavy drinking, only to emerge from their fortress of blankets when the delivery driver arrives with the essential three-in-one and diet coke combo.

The second, unlike us, would rather spend the morning after the night before working up a sweat in an attempt to rid their body of any remaining alcohol and toxins – and while this may certainly sound like the smarter choice, research has shown that working out is actually one of the worst things we can do while hungover.

Speaking to HuffPost, Mark Leyshon, senior policy and research officer at Alcohol Concern, explained why your post-drinking gym routine is a big ole' waste of time:

"Our performance after drinking will be pretty underwhelming," he said.

"Alcohol makes our kidneys produce more urine, causing dehydration which will only be made worse by exercising, leading to reduced performance."

"No amount of exercise can reduce the effects of a hangover," he concluded.

What's more, as well as being fairly pointless, exercising after a night out can actually be pretty dangerous.

While you may feel OK, any alcohol left in your system could affect your co-ordination, thus increasing your risk of strain or injury.

Dr Sarah Jarvis, Drinkaware’s medical advisor, warned “you’re more likely not to know your limits – for instance, if you’re lifting weights. That means you’re much more likely to suffer an injury or strain something, which could put you out of action for a much longer time.”

In other words – stay in bed, drink plenty of water and cancel the gym class.

We'll drink to that!

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If you curse like a sailor during your workout sessions, you may actually be doing your body good.

According to recent research conducted at Keele University, swearing can increase an individual's strength and stamina as well as doing wonders for their pain threshold.

To test the hypothesis, researchers created two groups, one of which was advised to curse 30 seconds before cardio and strength training, the second of which was advised to say a 'neutral' word.

Researchers discovered that the group who cursed exhibited more power and strength than the other group.

Speaking to Newsweek, Richard Stephens explained that "on one measure of power in the first five seconds, it was a four percent increase in the swearing versus non-swearing group, then across the full 30 seconds it was about two percent increase."

"In the grip task they produced about eight percent stronger grip in swearing versus non-swearing. Quite why it is that swearing has these effects on strength and pain tolerance remains to be discovered."

"We have yet to understand the power of swearing fully," he added.

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Due to lockdown, at home workouts are seeing a surge in popularity that they haven’t seen since the 80s. We’ve been crunching, curling – and sweating – at home more than ever this year. A whole new way to keep active has emerged and it’s never been easier than it is now to keep in shape.

Fitness bloggers and vloggers have gotten creative in their fields with the unexpected challenge of Covid restrictions and have been busy making innovative at-home workout videos. But how do you know which is the right one for you?

We are here to help with our round up of the best Irish fitness bloggers and our favourite videos, motivational posts, and fitness-nutrition plans they’ve created to help you sweat your way out of the post-lockdown slump!

Maebh Madden @maeve_madden

Maeve’s bubbly and motivating persona fills the entire screen as she takes us along on her workouts with her. The founder of the Queens Community, she has been focusing on educating women, helping them improve their health, body confidence and find a new-found love for fitness for over a decade.

Former professional dancer, best-selling author and personal trainer, she tells us ‘my workouts are for everyone, whether you are a beginner, or ready to take on a new challenge, I am here to help you become fitter, stronger, happier and more body confident all from your own home.’

This page, while motivating, is also a hub of body positivity, with Maeve keeping it very real and posting ‘unposed’ pictures too, explaining how the Instagram fitness culture can be deceiving;

‘You are not designed to be perfect. Your body is not a problem to be solved. Don’t let your mind bully your body!’

Our favourite thing about Maeve’s channel is her IGTV workouts! Focusing on cardio, toning and strength-building, Maeve’s workouts are full of upbeat tunes, easy-to-follow routines and extremely accessible fitness. Definitely one of our favourites!

Trisha’s transformation @trishas.transformation

Cork native, Trisha Lewis, began her transformation journey in February 2018 at 26 stone. Since then we’ve all been following along with her amazing and inspiring journey to fitness through its ups and downs, good days and bad days.

Trisha’s honest and upfront account documents not only the good moments but highlights the struggles of the mental journey to fitness, as well as the physical;

‘The truth is for this to work you have to be selfish in the best way possible. You have to prioritise water, food, sleep and exercise. You have to learn to say the hardest two letter word in the English language. No.’

Apart from inspiring stories, the 32 year old author, corporate wellness speaker and chef has an IGTV section full of delicious and healthy recipes for us all to try out. From broccoli soup to the perfect ‘fakeaway’ chicken curry, she’s got every taste covered.

Siobhan O’Hagan @siobh.ohagan

This Irish fitness lover living in Bali seems your typical influencer upon first glance. Bikini photos on boats, pool pics, and fabulously toned arms. But looking a little closer, her captions are full of nuance, mental health advice and promotion of body positivity.

The online coach is bright and real on her IGTV videos, warning of the dangers of diet culture and how cameras can distort our ideas of ourselves and our bodies.

When speaking about mental health awareness month last October she spoke about mental health being just as important as physical health;

‘Id like to encourage anyone out there who’s struggling to speak up. I started this page as a way of sharing mt fitness journey, and helping others do the same. But what I’ve realised is that no matter how much they can lift, how lean they are, no matter how perfect their body looks, you have no idea of what’s going on underneath…While I set out to help people with their training and nutrition, I realise that none of that is important if you don’t have peace of mind.’

With her quick rep routines, body confidence advice and FAB Bali pictures, this woman’s page is definitely one to keep and eye on.

Sarah Moloney @sarstri

Sarah’s utterly enviable body – and how she got it – is evident all over her feed. She says she ‘teaches women how to transform their bodies forever with ZERO restrictions’ and that powerful, assertive attitude is a trademark in her work.

Starting her fitness journey in 2016 after a rocky relationship with food and her body in her teens, the Carlow native has progressed as far as to receive a WBFF card and to participate in the world’s bodybuilding shows in Vegas in 2018.

Now a PT, her page features reels detailing her favourite exercises to tone different areas of the body, tips and tricks about getting started on your fitness journey and how to cultivate a healthy relationship with food while focusing on your body’s shape.

Vogue Williams @voguewilliams

Aside from her page being #lifestylegoals, Vogue Williams’ Instagram also functions as one of the more accessible fitness channels out there.

Her recent IGTV series of online workouts has seen her invite guest PTs such as Rosie Stockley and Dalton Wong to shoot workout videos together and focus on different aspects of wellbeing.

When she’s not serving amazing looks and giving hilarious and real updates about motherhood, the quick routines and workouts she walks us through have us sweating just watching her!

Ursula Walsh @ ursulawalsh_

Ursula Walsh is a qualified health & nutrition coach and mother to three kids. Her colourful lifestyle Instagram page is jam-packed with recipes for gorgeous food and well worth checking out on that basis alone!

Her page emphasises the importance of proper dietary regulation in your fitness journey and how diet culture is harmful;

‘I want to spread a message of positivity and show restrictions don’t work, I want to cancel diet culture and show how you can eat EVERYTHING using your intuition and be healthy without being hungry or depriving yourself! I want to show how we can be at any size and love ourselves the same. I was the same person before and after. And loved myself in both stages. Also want to point you can be healthy at any size. Size is not a reflection of a healthy body!’

For great, healthy dinner ideas give her a follow! Your meal prep will never be the same again!

Rozanna Purcell @ rozannapurcell

The Tipperary blogger has been a fitness blogger for years, showing people how to get fit at home before it was cool – and Covid necessary. Sharing her go-to stretches and fast ways to work out tips, her lifestyle is centred around her body.

Amidst her fashion, beauty and travel blogging, the main theme is activity. Whether she’s hiking in Glendalough or the MacGillyCuddy reeks, or posting messages of body positivity, Rozanna is always on the go;

‘Sometimes I wish there was someone I looked up to in my early twenties that told me these things & maybe I wouldn’t have wasted years trying to be a smaller version, a number & an idea of flawless that was probably never really real? Which was very time consuming & a load of sh*t tbh!’

Her IGTV recipes and workouts make her a must-follow for non-toxic fitspiration!

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Historically, women have measured their weight loss on the scale, monitoring the numbers and feeling like a failure if they don't descend. 

Now, with the online fitness community sharing their journeys with the world, before and after transformation photos are often used to define progress.

 

A post shared by Nikki Rees (@activelyrees) on

Now, there have been plenty of fitness gurus taking to Instagram to question (and prove) the disparities with before and after snaps, but there is a new transformation trend we're liking. 

#screwthescale is proving that looking leaner doesn't always correlate with a smaller number on the scales. 

Women are taking to social media to share their transformation shots, and including their weight increases on their fitness journey. 

 

A post shared by Tee (@dancingwithdumbbells) on

 There are hundreds of images in the tag, and all of them are giving other women a positive perspective on why ignoring the scale is the way to go. 

Captioning one of the body positive snaps, fitness blogger Victoria said: 

'Screw the scale, seriously. I understand it's the only good way to measure in sports and when people are sick with life threatening diseases.'

 

A post shared by Katie Scarlett Lolas (@lady.lolas) on

 'But for a normal person living a normal life like myself, you don't need that kind of negativity.'

'Because it will never make you feel good.'

'Maybe one day when you "lost" 2 kg you feel amazing and oh so fit and lean.'

'But then two days later you've gained them back and you don't understand why and you start feeling fat.'

'Could be fluid, could be a poop, could be the fact that you gained some muscle, could be your period, could be anything other than actual body fat.'

'This is insane but it's true. It's been controlling my mind for so long, but now, looking at these two pictures, I'm over it.'

'I feel so good and healthy, I feel fit and strong. I don't feel fat and I don't feel sluggish like I did 4 months ago. I feel great.'  

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It can be really hard to stick with New Year’s resolutions. January is so miserable already – we’re broke, back to work and about a stone heavier after all the Christmas indulging. Plus, this year, it’s looking like it will be harder than ever with another lockdown looming.

But one way you can stay on track and exercise for a healthy body and mind this January is to check out Lidl’s new range of health and fitness products! Our favourite has to be their new Sanita Massage Gun, ideal for working out all your sore muscles after your at home work out!

 To help ease your muscles into your New Year’s health and fitness resolutions, Lidl are debuting their new and versatile Sanita’s Massage Gun for just €79.99 – that’s up to 2/3 less than similar machines on the market! The ultra-affordable massager is available in all 168 Lidl stores nationwide from 31st December

The deep tissue massager is the perfect way to destress after the busy Christmas season and with 4 interchangeable massage attachments, you can adapt the massage gun for use on the entire body. The must-have tool offers various intensity levels to suit all needs from softer massages releasing knots and increasing blood flow to more rigorous muscle recovery. Lidl’s Sanita’s Massage Gun also comes with a 5.5-hour rechargeable battery and a practical storage bag, so you can massage away that muscle fatigue and stiffness wherever you are.

To further kick-start your New Year health buzz, Lidl are launching free online workout classes led by star Irish athletes, Ciara Mageean and David Gillick, helping you over the first hump of your 2021 health and fitness journey. With classes each Saturday at 10am for the month of January, Lidl’s ambassadors will keep you on track and motivated to achieve all your New Year’s goals. The perfect little boost to help you to keep your resolutions!

Each 20 minute exercise class will be hosted on the retailer’s Facebook here and Instagram (@Lidlireland) platforms, requiring little to no equipment. However, from Thursday 31st December, Lidl is stocking a whole range of versatile workout products starting at just €4, which are perfect to kick-start your new workout regime and can be used to follow the classes too. With staples such as Lidl’s Crivit Kettlebells (€4.99, 4kg/€8.99, 6kg/€9.99, 8kg) to help build strength and endurance and Crivit Resistance Band Set (€3.99) with light, medium and strong bands to keep your muscles challenged, it won’t be long until you’re feeling like an Olympic athlete yourself.

Lidl’s Sanita’s Massage Gun and workout range are available in Lidl stores nationwide from Thursday 31st December but hurry, they are only available while stocks last and with these price tags, they’re sure to sell out fast!

With their equipment and online classes readily available in the New Year, Lidl have all of your health and fitness needs covered! We could all use a helping hand with our motivation, especially in January. So let Lidl help and pop into store to check out what you’ll need to beat those January blues!

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Is anyone else struggling to keep up with their fitness goals? It’s completely understandable given the current crisis we’re all facing, but sometimes all you need is a little motivation.

Pitch Perfect star Rebel Wilson has opened up about her weight loss journey in an empowering post. Alongside a photo of the actress in a tracksuit, she revealed that her goal is to reach 75kg.

“Even if you have to crawl towards your goals, keep going x it will be worth it. Try and give a little bit of effort each day…

 
 
 
 
 
 
 
 
 
 
 
 
 
 
 

A post shared by Rebel Wilson (@rebelwilson) on

“I know some days are frustrating as hell, you feel like giving up, you get annoyed at the lack of progress…but good things are coming your way. What are your goals this year? 

She continued, “I’ll be honest with you guys – with my “Year of Health” mission I’m trying to get to 75kg’s and career wise am trying to get one of my movies into production before the end of the year! Both of these things are requiring a daily effort and there’s constant set backs – but I’m working hard x.”

Rebel’s inspirational message is exactly what we need right now. It’s important to remember that skipping your daily workout is perfectly fine too. Some days you just need to curl up on the sofa and take a break from it all.

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