January Fitness Classes in Tralee

My final bit of work before winding down for Christmas is to post the timetable for next years fitness classes in Tralee. While there's already a variety of classes with a range of intensity, I've decided to add circuit training class twice a week to help you start your New Year with an effective full body workout. So whether you would prefer a gentle fitness class to reduce back pain, or a high intensity class that'll help you burn loads of calories and get fit fast, I've got you covered.

Back to Basics

This mat based class consists of gentle exercises to strengthen and mobilise the back. Designed for sufferers of chronic back pain & sciatica. Slow, controlled movements, with a focus on alignment and finding what works for you.

Core flow

Tighten and tone your midsection while also improving flexibility. Learn a handful of key positions and transition movements; then combine them into a flowing sequence. Strengthens postural muscles, while also training bodily control, abdominal strength, and power in the hips

Mindful Movement & Mindful Mobility

To restore the connection between mind and body, we focus on quality of movement and engagement. You will be actively rebuilding your sense of body awareness and control of deep muscles. Movements are generally performed slowly, with some positions maintained for time. Suitable for all levels of fitness. Mindful movement is similar to a Pilates class, while Mindful Mobility is more similar to a gentle style of yoga.

Butts & Guts

High intensity class designed to tighten, tone, and strengthen your abs and backside, while also burning loads of calories. Bring water and a towel. 

Circuit Training

A full-body training session, all exercises can be made less or more challenging to suit your current level of fitness and abilities. A great way to get fit, tone up and burn fat, fast. 

Tralee Running Groups 2017

I hope you had a great Christmas and, like myself, ate too much, had a few drinks, and got to spend time with family and friends. 

As we all get back into our more normal routines, I just wanted to let you know about my running groups starting January 10th. 

Tuesdays @ 6:30 is an intermediate to advanced level group, if you can jog for 30 minutes, you're able for this. 

Wednesdays @ 5:30 is beginner to intermediate level, if you can jog for 10 minutes you'll be able for this. 

Thursdays @ 6:30 is a total beginners group, with the goal of going from walking to running. If you're willing to try jogging for 1 minute at a time, this is for you. 

Thursdays @ 7:30 is a more advanced group. If you can jog for 45 minutes, and are looking to do a fast 5K or increase to 10K runs, this is going to be more your cup of tea. 

All groups are for 45 minutes, and will go for 6 weeks on with 1 week off between blocks. 

So if you'd like to book your place in one of these groups, or would like any more information, just drop me a line.

If none of these times suit, I may be launching a morning group as well, fill in this form and I'll keep you posted.
I'm here to help. 

What can I achieve in 6 months?

As you may know, I'm involved in a local drama group here in Tralee, and when the sun set this weekend, it marked the last 7 days before we take this years show onstage in Siamsa Tire theatre. 

This is my second year with the group, and while it's great craic, it's a hell of a lot of work. For 6 months, you're committing to rehearsals for anywhere from about 3 hours per week at the start, up 15 hours or more in the weeks leading  into opening night. Did I mention this is an amateur drama group? So this time is on top of and around your work and family time. It's a big commitment, and there's no financial reward. Just the camaraderie and the amazing sense of achievement you get when you've put on an entertaining show to a theatre that's sold out and has people on a waiting list! 

When I joined the group initially, my singing and dancing skills left quite a bit to be desired, but I figured my circus skills could be used somewhere along the way. My girlfriend had been involved for a few years and thought I would enjoy it, so I said I'd give it a shot. 

Now, when I said my singing and dancing were feeble, I was probably overestimating my capabilities! I couldn't have carried a tune even I it had a wheelbarrow, and when it came to putting our best foot forward, it felt like I had two left  feet, neither of which were connected to my brain in any way whatsoever!!

But, with patience, persistence and practicing with a view to improvement rather than perfection, progress was made. Of course, it gets frustrating at times, especially when you know what you did wrong the moment it's done, but you're trying to break a habit that you've developed over time, so it takes time to break it down again. All you can do is make a mental nite of what you need to do to get it right, and pick a cue that will remind you about it next time around (who ever said sports performance psychology disaster recovery strategies didn't have practical applications in everyday life?!). The thing is though, everyone around you makes mistakes too, so you've got your very own all singing all dancing support group. Looking back at rehearsals, some of the most enjoyable moments at the times we make mistakes. We have a laugh about it then refocus and correct what went wrong.

Of course, this is a health & fitness blog, so I suppose I'd better make a point sometime today...

If you are willing to commit to a goal, give it time & patience, focus on making small improvements all the time and learn to enjoy the process, you can really amaze yourself with what you can do. Of course you'll misstep and hit a bum note every now and then, you're only human after all! Guess what? Everyone around you makes mistakes too, but you're all in the same situation so you help each other out!

Remember, a goal is a dream with a deadline, if there's no deadline, you can just keep on dreaming!

If you have a dream you'd like to turn into goal, and you're ready to focus on it and give it time, get in touch and let's see how I can help you make that happen. 

Info@malkelly.com

(086)1945040

Indian summer slackline sessions

I've been making the most of the Indian summer we're having here in Ireland, with a slackline based training session almost every day. Mind you, I'm making sure to have at 2 rest days each week (injury rates in all sports go up significantly when there are less than 2 rest days per week).

I'm also getting back on track with preventative maintainence, which is an area I'd been neglecting this year. What I mean by this is a combination of doing specific stabilisation & rehabilitation exercises for old injuries to stop them from flaring up again, as well as having regular deep tissue massage to release knots and trigger points within the muscles. Relaxing it is not, but it does help keep me mobile.

While slacking in Tralee town park yesterday one of my former colleagues in the gym  was passing by and stopped to give it a go. It's fair to say he was 'surprised' by how challenging it was just to stand on the line, even with help. He did comment on how much more he could feel his weak ankle working over the strong one. 

While he was there I took him through a few basic ways the slackline can be used as an effective tool for personal training, and made a quick video demonstrating a few of the moves I regularly use in my own training.

Note to self, get a microphone ;-)