Connect with us

News

Make small improvements to move in the right direction

Published

on

0241484_shutterstock572861491.jpg

By Angela Kerrisk from Activate Fitness

Exercise appears to get a lot of attention when it comes to fat loss and while training is important, we must also consider four other factors in order to break through plateaus.

.

It's what we call the 'Fat Loss Hierarchy'

Nutrition
Sleep
Stress
Daily movement
Training

Each of these factors affect the other, and in order to get the best results it’s important to optimise each of these areas. If one or more of these areas are lagging, that could be the reason why you aren’t seeing the results that you expected to see.

Nutrition

What you eat and how much of it are the most important factors when it comes to fat loss Keeping it simple and consistent are key to reaching your weight loss goals
Eat breakfast every day, skipping meals can lead to overeating later in the day
Adding a source of lean or low-fat protein to each meal and snack will help keep you feeling full longer so you're less likely to overeat
Keep hydrated and aim to drink at least 2 litre of water Daily
Where possible look for whole grain and whole food options ‚you will add much needed fibre and will fill up faster so you're more likely to eat a reasonable portion.

Sleep

Sleep is the cornerstone for optimal health, and when you are short on sleep it affects everything from mood, hormones, stress levels, appetite, willpower, energy, the ability to train hard and recover well, and so much more. Have you ever noticed how your cravings for carbohydrates and sweets increase when you are tired? It's not a coincidence. When you don't get enough sleep your body craves quick energy, which can sap your willpower. When it comes to being able to make healthy nutrition choices, this is a double whammy. If you find that you’re frequently getting less than seven hours of sleep per night, there is a good chance that this is hindering your fat loss.
Consider turning off electronics at least one hour before bedtime. If you are tempted by the notifications on your phone, you may benefit from turning it off altogether, or putting it into Airplane mode. If you find that you’re staying up to watch your favourite show, try recording it instead.

Stress

Between jobs, partners, kids, and everything else that makes up our unique lives, we seem to be dealing with extremely high levels of stress all of the time. Some stress is necessary, and even a good thing, but too much of it for longer periods of time will cause problems. It can prevent us from getting enough sleep and contribute to emotional eating when it comes to fat loss. Not only that, but the body perceives intense training as a form of stress, and when you start piling stress on top of stress, it can affect your fat loss efforts.

Try some simple ways to destress, it may be a five-minute guided meditation, lying down to snuggle your pup for 10 minutes, taking a 15-minute leisurely walk, or spending 20 minutes in a warm bath reading a book. Whatever you choose, do your best to incorporate one of these into your day. On some days, it could be something as simple as taking 10 deep belly breaths, and softening your shoulders and jaw.

Daily Movement

Surprisingly, the majority of people who train four to five times per week are still sedentary. Most people sit for eight hours or more each day, which makes them quite inactive. If you’re already training several times a week, think of ways to increase your non-exercise physical activity. Move your body at every given opportunity. Take the stairs, park farther away from the shops, take a daily walk. Though you’ve heard all this before, it bears repeating because it truly all adds up. Get creative, because your body loves to move!

Training

Training is important for things like preserving and building muscle, fixing imbalances, gaining confidence, improving bone density, and keeping your heart healthy, just to name a few benefits. More muscle mass means more calories burnt at rest, and the energy expenditure of training certainly contributes to the bottom line, but training is not the be-all and end-all of fat loss. It is, however, extremely effective when combined with the four other factors that I have been mentioned above!

When working towards fat loss, it’s so important to look at the process as a “team effort” with your team being nutrition, sleep, stress control, daily movement, and training. If you can make small improvements to the ones that are lagging, you will reap big rewards because they all work best when they work together. Remember, everything counts! Make small, consistent improvements and you'll be moving in the right direction in no time!

Advertisement

News

New summer film festival launches at Anam Centre

Published

on

New summer film festival launches at Anam Centre


A new summer film festival has been launched at the Anam Cultural Centre in Killarney, featuring a series of works by local filmmaker Charlie O’Brien. The week-long event, titled Anam Echoes, runs from Sunday July 12 to Friday July 17.


The programme brings together documentaries, traditional music, and guest conversations, with a recurring thread of Irish connections to Latin America running through the week.
The festival opens on July 12 and July 13 with a screening of The Green Fields of Cuba, followed by a live concert with Argentine uilleann piper Pamela Schweblin. On July 14, the venue will screen The Trackless Wild, Song of a Wandering Tip, a documentary exploring the legacy of a 19th-century Irish ballad writer in Argentina, followed by a director’s Q&A.
On July 15, doors open at 8:30pm for a short portrait of the late fiddle player Eamon Flynn titled A Trip to Mountcollins, which will be followed by a traditional music session with Tim Browne and Charlie O’Brien. Musicians gain free entry to this session.
On July 16, in collaboration with the Kerry International Film Festival, there will be a screening of The Killarney Echo alongside a panel discussion on film production, costume, and sound with costume supervisor Ciara O’Connor, sound engineer Tony O’Flaherty, and Charlie O’Brien.
The series concludes on July 17 with A Captain Unafraid, a film charting the life of 19th-century sailor and rebel Johnny O’Brien, followed by a final director’s Q&A.

Doors open at 7:30pm each night, and tickets can be booked at charlieobrien.net/anam-echoes-film-series.

Continue Reading

News

Felicity’s Summer in Killarney — Chapter 3

Published

on

Felicity’s Summer in Killarney — Chapter 3




A new weekly series from Killarney Advertiser’s Jess Jukes


Jess Jukes, a member of the advertising department at the Killarney Advertiser, is also a budding writer. Each week, we will bring you her serialized novella following the adventures of Felicity’s summer in Killarney.



Felicity messaged Jack the following morning.

Hi, I hope you’re feeling better. I heard there was a woman with a new ice cream truck up in Tiernaboul. Do you want to go get your Dad’s ice cream truck back?
She made her toast and sat. Jack messaged back before she had finished her tea.

I’ll meet you at Daly’s, we can walk up together.
Felicity set out for the shop not long after. A dreary sky hung above her, a complete contrast to the day before. It wasn’t long before Jack came around the corner. He was no longer in his ice cream uniform, but in casual jeans and a flannel. He parked his bicycle and leant against the wall next to her.
“What’s this about my Da’s truck being up Tiernaboul?”

Felicity pushed off the wall. “I’ll tell you on our way up.” She told him everything. Jack mentioned how his Da had been quiet and sad when he and Auntie Sheila called to tell him about truck being stolen. He had been subdued still when he had picked Jack up and they went to the garda station to report the theft.

The two trailed through each and every estate, looking for the distinctive bright colours of the ice cream truck. They had been walking for a good half hour when they finally found it.

Jack came to a stop. “Well, you were right about the truck … but why did the woman steal it in the first place?”

That was the question. “Come on, let’s go round the corner and call the gardaí before anyone realises they’ve left the keys outside.”

Felicity and Jack backtracked quickly, and Felicity called in an anonymous tip to the garda station. She put on a nasally voice, saying, “I saw an ice cream truck parked in the driveway of my neighbour, and now I know her I do, and she doesn’t own an ice cream truck. She doesn’t have any permit for that, and I don’t want her trawling up and down the street at all hours trying to sell merchandise without a licence.”
She continued her ramble until the poor sergeant on the other end of the phone sighed in resignation. He promised to send somebody up to investigate and Felicity hung up, triumphant.

Jack was almost crying with laugher. “Jeez Felicity, you should audition for the Four Esquires.”

It wasn’t long before she joined in his laughter. When they heard the garda car approaching, Felicity and Jack watched until the garda knocked on the door of the house. Only then they started back towards home, assured that the truck would be recognised.

Celebration
Sure enough, Jack’s Da Trevor had been delighted to get his ice cream truck back. He had been thankful to Auntie Sheila and Felicity for helping Jack when the truck was first stolen, and insisted on going out for a meal to celebrate its swift return.

The group found themselves in The Laurels, food in front of them, laughter and drinks flowing. Auntie Sheila was discussing the upcoming festival over the weekend with Jack’s mother, and Trevor was telling Jack the story of how he first brought his ice cream truck for what must be the millionth time.

Felicity found herself watching on with a content feeling. Not much better than a full stomach and good company.

As she was looking around the bar lazily, the girl paused. On the wall there was a framed Killarney Advertiser clipping. She got up and wandered over to for a better look.

There was an old man sitting at the bar underneath the clipping, a pint in hand. “You see the group that went up Carrauntoohil for charity last month? The lady in the middle, the one in yellow, she’s the daughter of the fella behind the bar.”

Depicted next to the article was in fact a group photograph full of people. ‘Walking Society Supports Charity atop Our Tallest Peak’ was splayed across the paper in bold lettering.

“Hm .. I’ve never seen it, Carrauntoohil.”

The man barked a laugh. “Course you have! You’re looking at the ‘Reeks all the time, aren’t ya lass? Nearly everything over the lake are the Reeks.”

Felicity turned towards him fully. “People go up it often then?”

The old man laughed again. “Nearly every day I’d wager. People go up in the sun and the rain, even when they shouldn’t. You know …” he leaned in closer as if to share a secret, “people die, up on that there mountain, every year. You gotta respect the mountains. They were here before we were, and they’ll be here long after we’re gone.” He coughed, and took a sip of his pint.

They spoke idly about the good food and the live musicians that were setting up. As the first notes of music began to waft on the air, Felicity bid the old man farewell and returned to her party.

Auntie Sheila moved over to free up Felicity’s seat again as she returned. “You met Seamus then?” she giggled, tipsy. “ He’s a dote, no one sweeter, I swear. You know, he’s been a regular in this bar ever since your mother and I were your age. Hasn’t changed a bit.” She hiccupped, and both Sheila and Jack’s mother started giggling.

Felicity ignored the women, now leaning on each other and saying things in funny voices whilst Trevor looked on with a smile on his face.

“Jack?” she asked conspiratorially. He turned to her, humming to show she had his attention. “Do you like mountains?”

Tune in next week to see what happens next

Continue Reading