Donal Lydon - Personal Training

27/07/2021

While everyone was talking about restaurants, no-one noticed that all indoor sports and fitness has been paused with no date for restarting

16 months of this with still no date in sight for the return of indoor fitness classes for adults or kids.

This is not gyms, so don't confuse the two.

Individual training can still go ahead and we are lucky in Rushe Fitness that it can.

This is hundreds of jobs and businesses and thousands of kids, sports and people's fitness activities that still cannot return.

Our industry was shown to be safe by the weekly epidemiology reports.

Yet you can now drink indoors in a pub, but cannot exercise indoors.

The people making the decisions, showing yet again that they aren't following the data and are bowing to pressure.

This isn’t a one industry vs another post, it's a stand up for your own industry post and this is absolute nonsense.

02/11/2020

Now that the days are shorter and colder, it might be more difficult for you to find motivation to get some exercise. Today I am going to talk about some of the benefits of getting some exercise in and how you can do that despite the dreary winter days!

🌟 What good is exercise?
There are some of the obvious physical benefits that we all know about (e.g. weight loss, lower blood pressure, lower risk of heart disease, etc...), but exercise can have a big impact on your mental health! Physical activity produces chemicals called endorphins, which reduce pain and triggers a positive feeling in the body. Regular exercise has been shown to reduce stress, depression, anxiety, improve sleep and boost self-esteem. It can give you more energy and leave you feeling proud of your physical accomplishments.
There is saying in medicine that "if exercise was a pill, it would be prescribed to every patient". This is because despite the known benefits of exercise, it can be difficult to actually get up and do some physical activity. Even a brief walk at low intensity can improve mood and increase energy. For long-term benefits, you should exercise 3 times a week for about 45-60 minutes.

🌟 Tips for exercising in the Winter:
➡ online - look up some exercise classes on YouTube and workout from the comfort of your own home, or download an app (loads of free ones!) to help guide you through a new workout 💪🏋 You can do this by yourself or see if you can get your housemates/family involved. As always, I am here for help if you need anything health and fitness related, just message me :-)
➡ outside - try not to let the elements stop you from getting a walk 🚶‍♂️🚶‍♀️run 🏃‍♂️🏃‍♀️ or cycle🚴‍♂️🚴‍♀️ in your 5km radius. We do live in Ireland so keep your eye on the weather forecast and aim to get out when the weather doesn't look too bad, and get out your raincoat or windbreaker in case of rain (again it is Ireland we live in!). If you do get caught in the rain, then treat yourself to a hot shower when you get home.
➡ keep it interesting - if you find walks/runs boring, try listening to some podcasts or create a new players of songs you love on YouTube or Spotify. Look for new routes in your area to explore somewhere new, or call a friend for a catch up while getting your steps in!
➡ do it for charity - giving back to others in another great boost for the mind. Get involved in fundraisers like the Move for Movember 60km challenge or 300,000 steps for Bernardos. You get your exercise in and make a difference to some great charities, win-win!
➡ don't be hard on yourself - if you are someone who is missing the gym workouts or swimming sessions because of the restrictions, try not to be too hard on yourself on the exercise you are missing out on and look for alternative ways to get your heart rate up. Try looking for new challenges, like running a 5km or doing online pilates classes!

12/09/2020

Did you know you can order hi vis vests and arm bands for the whole family from the RSA website free of charge. Perfect for this time of year as the evening begin to get darker.
Click the link below:
https://www.rsaorders.ie/orders-online/

14/08/2020

25/07/2020

🔥9 Exercise Full Body Workout 🔥

➡ Squats
➡ Overhead Press
➡ Lunges
➡ Alternating frontal and lateral raises
➡ Dead lifts
➡ Triceps Extensions / Triceps Dips
➡ Bent-over Row / Single-arm Row
➡ Biceps Curls
➡ Press ups

🌟 Do 12 reps of each exercise 3 times 💪

05/07/2020

The honest truth! 👌

Be careful and cautious where you get your health and fitness advice from! 🤔

I promise you there are far more credible sources of information out there than health and fitness magazines and social media pages. 📱 💻 📖

Don’t be fooled by their eye catching headlines. 🙈

04/07/2020

Interesting article about artificial sweeteners and what they do to your body

Some people don't have any trouble shedding pounds and keeping them off, while others (like myself) have to work hard every day just so we don't go from

02/07/2020

Hi everyone. I've messaged all my clients updating you all on the future plan for my personal training sessions. If any of you didn't get a message from me either through text message, WhatsApp or Facebook Messenger please let me know. Thanks :-)

02/07/2020

🌟 Common Fitness Myths 🌟
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1️⃣ All you need to do is cardio and strength training - FALSE 🙅‍♂️

🔥 Reality - exercise has 5 components - strength, speed, agility, endurance, and flexibility 💯

2️⃣ "no pain, no gain" - FALSE 🙅‍♂️

🔥 Reality - although it is normal to feel muscle soreness up to 48 hours post exercise, you should not feel so sore that it affects your day 💯

3️⃣ Stomach exercises (e.g. sit ups) are the best way to burn belly fat - FALSE 🙅‍♂️

🔥 Reality - you cannot spot reduce. The best way is through combining cardio with strength training and a healthy low-calorie diet 💯

4️⃣ Stretching will always prevent injuries - FALSE 🙅‍♂️

🔥 Reality - sometimes stretching cold muscles will actually harm them. Always warm up muscles at the beginning of all exercises 💯

5️⃣ lots of protein + less carbs = lean muscle - FALSE 🙅‍♂️

🔥 Reality - carbs gives you energy during a workout. You need them to keep you going. most adults get enough protein in a normal diet. There's not really a huge need to add more 💯

01/07/2020

🌟 Exercise Motivation - science based facts to get you motivated 💪🏋
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1️⃣ Exercise helps with weight loss ⁣- research has found that short bursts of intense cardio training can help people lose weight and shed fat.
2️⃣ Exercise helps with memory maintenance ⁣- aerobic exercise has been linked to memory maintenance, so it's especially important for older adults to stay active.
3️⃣ Exercise helps prevent falls in the elderly ⁣- your body can become more agile through exercise and strength training, which could Improve your balance and help prevent falls and other injuries.
4️⃣ Exercise can help manage Type 2 diabetes ⁣- physical activity can help prevent and manage Type 2 Diabetes.
5️⃣ Exercise helps lower the risk of osteoporosis ⁣- strength training could help build strong bones and has been linked to a lower risk of osteoporosis.
6️⃣ Exercise lowers the risk of heart disease ⁣- even low-impact exercise like yoga has been associated with a more effective cardiovascular system and a lower risk of heart disease.
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If you haven't started exercising during the lockdown, it's time to get moving 🤸‍♂️⁣
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There are zero downsides to exercising and once you see the benefits, you'll never look back 💯⁣😀

30/06/2020

The calories (energy) we consume and expend everyday play a vital role in many health & fitness related goals but where are your calories used?

Firstly we need to look at total daily energy expenditure (TDEE). This basically is the number of calories you burn each day.

TDEE is generally calculated by factoring in your basal metabolic rate (BMR), resting metabolic rate (RMR), and your current physical activity levels.

In the images attached are 4 things that contribute to your TDEE and where your calories are used.

29/06/2020

After 4 months of lockdown, you may be looking to make a change 😳⁣
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We all have felt the effects that the restrictions have had on our waistlines 😬⁣
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But, do not fall for those "quick fix" supplements and fad diets you may see advertised on social media platforms 🙈

The only difference these products will make is to your wallet 💸💸⁣
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Also, these companies don't just sell diets anymore ❌⁣
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They now try to sell you a new, "better" life, that is only achievable if you use their products 🙄⁣
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They need to do this, because people were getting wise to thier products 💯 ⁣
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So, they use a flashy lifestyle to try and sell to your emotions instead 😏⁣
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Here's what WILL change your life though 👇👇⁣
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Exercising and eating better 💯⁣
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There are an array of benefits for exercising and eating a wholefood diet, that will outweigh anything that these companies could ever promise to give you 💪⁣
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So before you get caught by the flashy adverts and fake influencers 😱⁣
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Just remember that real results come from putting the work in, in the gym and in the kitchen 💯💪⁣