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. 

What can you do in 5 minutes a day?

Little and often..
we've all heard the expression, but do we put it into practice??

If you're not regularly active, you'd be amazed at what you can accomplish in as little as 5 minutes per day. Don't believe me? Try it. Or better yet.. join me in doing 5 minutes of exercise every day for 30 days and see what you can achieve by doing a little everyday.

Suitable for all levels of ability, this is about YOU doing what you CAN do, not trying to match someone else's abilities.

Don't know any exercises you'd be able to do? ASK ME FOR SUGGESTIONS, I'm here to help! :-)

My goal is to make it as simple as possible for you to get at least 5 minutes of exercise per day and for you to see that the little things you do every day can and do make a big difference!

Each day has a new mini training session, starting with very basic movements you probably do already. As the days go by, we build upon those movements, making them more challenging so you can get the most out of your 5 minutes.

Want to see what you can achieve with just 5 minutes a day?

Click the link to below to go to the private facebook group, then click the 'Join group" button.

https://www.facebook.com/groups/285813161931456/

Even better, challenge a friend to join you for 5 minutes of exercise every day for 30 days. 

This isn't some 'instant weight loss' thing, but you'll notice definite improvements in just 7 days, and it only gets better from there!

The problem with trying to lose weight

The number one question I get asked is 

"How do I lose weight?"

The trouble is, is not a good question, and while getting rid of excess weight (fat) is a fantastic goal, trying to lose weight is a terrible idea.

I explain what I mean in this little video, it's less than 4 minutes long, but could completely change the way you look at things. 

https://youtu.be/8rCGYi53pTc

If you'd prefer to just read it, here's a transcript of the video..

 It bothers me that so many people are trying to lose weight. 

It bothers me that almost everyone who loses weight puts it back on again. 

It bothers me, because eventually people come to think that it's impossible for them to drop a size or 2 and then maintain that new, healthier, happier version of themselves. 

It bothers me, because there I'm quite sure there's not a single person on this planet, who is currently overweight, or carrying a little excess padding, who actually WANTS TO LOSE WEIGHT. Nobody in their right mind wants to lose weight (well, with the exception of athletes who are preparing for an event where they have to weigh-in the day before the event), that's not who I'm talking to here.

Maybe you were slimmer when you were younger, but the pounds have been slowly adding on over the past few years; maybe you were never slim, but you've "tried everything to lose weight" but nothing works for you; the weight always creeps back up again.

Well, here's wake up call for you. Prepare to have your mind blown!!

Every time you lost weight and put it back on again, you were 100% successful in what you set out to do. 100% successful in what you set out to do. let that sink in...

You set a goal, and you achieved it with absolute fucking perfection. 

That SHOULD be a cause for celebration; the reason you're not celebrating, is you set the wrong goal. 

And I say it was the wrong goal, because we all damn well hate losing. Think about it, have you ever been in the shop , reach into your pocket, shit! I've lost my wallet!? I'll bet that didn't exactly fill you with joy and delight. You lost your wallet and you want it back. You lose your phone, you want it back. Have you ever lost a loved one or family member? You wanted them back, didn't you.? In fact, for that loss, I bet you would do anything in your power to get them back.

We are wired to do things to avoid loss, because loss is painful: it is something that happens to us, not something we willingly choose.

You don't want to lose weight. You want to get rid of it. And you can. Of course you can, you've already succeeded in achieving the wrong goal how many times so far? 

Now that you know the right goal, getting rid of the weight, of course you can do it.

But is important that you make that change to the language you use. You're getting rid of it, because you have made that choice, and you are determined and capable of achieving it. 

Please like, share and leave a comment if you find this helpful.

Is your NYR really just an ADS?

I've talked a bit before about why I generally find the whole "New Year, New You" thing bloody annoying. In case you missed it, in a nutshell it's because most people make the same "Resolutions" year after year, and have given up by Paddys day if not much sooner.  

Not so much of a New Years Resolution then, as an Annual Delusional Statement. It might sound harsh, but it's probably true. So, how can you tell if you're delusional in terms of your health, fitness and/or weightloss goals for this year? You start by asking yourself the following questions:

What's your goal?

Why are you doing this?

What does your plan look like? 

What are you gonna focus on first?

What are you missing?

What are you doing but shouldn't be?

What aren't you doing but should be?

If you haven't answered those questions, then your resolution is more of a delusion, at the moment.  The good news is that going through this process every few weeks will help you to focus on what's important to you so that you get better results, faster. 

If you'd like my help to make sure this year you really do achieve your goals, get in touch and we'll see what your next steps should be. 

Malachy.

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

How A Personal Trainer Can Help You Lose Weight Fast

With summer just around the corner, thoughts are turning to the holidays. This leads to the beach and the prospect of removing layers of clothing, which somehow manages to fill us with both delight and dread at the same time, and before you know it you're googling "how to lose weight fast" and things like "beach ready workout" or "summer shape up". I really hope you're not looking for things like "starvation diets for beginners"!
The good news is that is possible to achieve surprising results in a relatively short period of time, and without going on some crazy bloody diet!.

The recipe for my weight loss success

I frequently get asked for the "one thing" that allowed me to lose the 5 stone (70lbs/32kg) and keep it off. My answer is simple. There wasn't 'one' thing, but several different factors. I'll try to keep this post short, but no promises..

Step 1
Take responsibility & identify the problem. Sounds obvious, but most people steam ahead into trying to improve things with really knowing what they are trying to improve, and most importantly, why it's important to them.

Step 2
Identify current habits. Being overweight is a chronic condition, meaning it's a state that persists for an extended period of time. Eating too much on Christmas day and noticing that you weigh more on December 26th than you did on the 24th doesn't make you overweight. That's acute weight gain, you gain rapidly, and you lose it rapidly so long as that kind of eating isn't your average day. You're looking to identify your habits around food, activity, stress and sleep. Are you having a little or a lot?

Step 3
Start where you are, use what you've got, and do what you can. You're looking for small improvements in each. This can be as simple as a couple of forkfuls less, an extra 50 steps, 10 deep breaths exhaling with a sigh or going to bed 10 minutes earlier. If and when you can do better, do better.

Step 4 (optional but likely)
Screw up, fail or fall off the wagon. Congratulations, you're human. We all make mistakes, it's an essential part of the learning process. The trick is to identify why you failed, and plan a way to deal with that kind of situation for when it happens again so you can do better. Notice I say "plan" rather than aim or hope.

Step 5
Stay positive, and congratulate yourself on your success so far, even when you're not making progress as quickly as you'd like. Remember even if you're only shedding a half pound per week that's 26lbs in a year.

So my recipe for success?
Take a little self knowledge and add a handful of ambition; Add water. Reduce plate size and eliminate deep fried everything; Raise the temperature by exerting yourself more than normal at least 3 times per week, mixing activities to avoid boredom. Maintain a positive mental attitude; Reduce waistline and enjoy.

If you'd like to know exactly what I did to get rid of excess fat and drop 4 sizes, leave a comment.