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Should you counting Macros?

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By Brian Foley from Activate Fitness

So you hear about these three little things called “macros” by surfing the web, social media, or even from someone in your social circle. Macronutrients, aka macros, are proteins, carbohydrates, and fats - these are the three primary sources of calories consumed. Let’s start with a bit of information about each macro.

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Protein

Proteins are typically things like meat but also come from a variety of other sources. Proteins provide our body’s structure and components of enzymes, regulate body function and immune system health, and aids in hormone regulation. Calories from protein should comprise about 30% of our daily calorie intake.

Carbohydrates

Carbohydrates vary depending on the source. These are things like fruit, sugar, vegetables, and much more. Carbohydrates, aka Carbs, are our body’s leading source of fuel. Carbs keep protein from being used as energy and aids in the oxidation (breakdown) of fat. Calories from carbohydrates should comprise of no more than 40% of our daily calorie intake.

Fats

Fats come from plant and animal-based sources. Fats are a component of our membranes, aids in absorbing fat-soluble vitamins and is used as a source of energy. Calories from fat should comprise about 30% of our daily calorie intake.

Now that you know a bit more about them - should you be counting them and what does that mean? So what is it? Macro counting is calorie counting, but with more specific targets to stay within a certain range of each macro. These numbers are determined in various ways but the main idea behind them is calories in versus calories out. In order to lose weight, you need to expend more energy than you consume.

Let’s move on to the most important question - should you be counting macros?

For most people, logging food and counting macros will provide them with the guidance they need to meet their long term goals, but it isn’t always the best solution for everyone.

Here are a few things to consider:

* Does it fit in with your current lifestyle?
* Do you want to weigh and measure the foods in order to log them?
* Do you need the added level of accountability?
* Can you consistently log everything you consume every single day?

If logging your food doesn’t seem like the right fit for you, then it probably isn’t. Here are a few things I look for in clients before asking them to log food:

* Consistently eating vegetables
* Eating every 3 to 4 hours
* Has a good daily routine and can easily add this task (as far as time is concerned)
* Is cooking and preparing at least 50-60% of their meals at home.

Do a quick self-analysis by answering these questions to determine whether or not you think macro counting is ideal for you.

Not sure or want to get more help?

Just book a free intro at www.activate.ie and let one of our experienced nutrition coaches guide you to the right answer for you and your goals!

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Self-care equals wellness

By Jill O’Donoghue from Killarney Toning and Beauty Studio Science supports time off and recharging as a means of reducing stress, improving productivity and living a healthier lifestyle. A wellness […]

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By Jill O’Donoghue from Killarney Toning and Beauty Studio

Science supports time off and recharging as a means of reducing stress, improving productivity and living a healthier lifestyle.

A wellness day can be a godsend in this scenario offering a place to relax, rejuvenate, reflect, detox, and pamper yourself while getting some much needed ‘me time’. Relaxing time is, more than ever, an important part of life. Seeking out health boosting treatments that work for you are essential for a healthier quality of life. As we have entered the dark cycle, it brings space for new beginnings. I used to struggle with this time of year and now I find I embrace the invitation, maybe age or wisdom! There can be a lot of cultural and habitual ways of thinking about tending to our needs that might need to be unpacked from our minds; that serving our needs is selfish, that expressing needs is not being grateful enough… that we should muscle through and get on with it…. that caring for your needs is indulgent.

One way we can start to get rid of some of these myths and move towards our needs is to spend time in nature; fresh air, walks, taking care of ourselves, to notice how we feel when we feel supported and nurtured.

Another way of unwinding is booking a holistic or beauty treatment which can be more beneficial than the end result. It can be the process of the letting go and having time for yourself. The relaxation helps improve circulation and lymphatic drainage which are all positive results from a little bit of self-care.

If you have never tried a hot stone massage, a Swedish massage, reflexology, a facial, pedicure or foot health now is the time to book. If you simply don’t know where to start then call Jill on 064 6632966 for advice.

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Activate’s pre-season programme for 2023

By Kayleigh Cronin from Activate Fitness   Want to gain a sharper edge this off-season and be a stronger, faster, and more powerful athlete in 2023? If the answer is […]

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By Kayleigh Cronin from Activate Fitness

 

Want to gain a sharper edge this off-season and be a stronger, faster, and more powerful athlete in 2023? If the answer is yes, then join Activate’s 2023 pre-season programme.

The majority of athletes will want to enter the pre-season:

– Fitter, able to withstand the hard sessions ahead
– Bigger and stronger, so they can handle and dominate the knocks, bumps and contacts
– With greater speed, so they can outrun the opposition.

That is where we come in.

Why Activate, Why Now?

Over the last number of years, the ‘season’ of any given sport has changed drastically. Now, amateur sports people are expected to train all year round as professionals do. The off-season used to mean putting your feet up, these days it means you can put yourself to (smart) work, honing in on any weaknesses in your armour. Athletes who choose to take it easy and not enhance their athletic performance are at an immediate disadvantage when the season begins.

It is often athletes who are most serious about their sport that are least likely to ‘take it easy’ during any stage of the season. They are often the ones who are first back to the gym or pitch after a season ends, usually with a generic programme in hand. These training programmes are usually given to every player on the team, regardless of any individual needs you may have and you are left to your own devices to get through it. Many athletes are willing, or do, put in the hard work that is required, but often the effort being put in is not transferring into the results that are deserved from the amount of work being put in.

If it was as easy as a generic training programme (mostly terrible .pdf docs), we’d see resilient, powerful and confident athletes everywhere come day one of the season. But we don’t because it’s not as simple as a tick box programme or finding the latest circus trick exercises on social media. Do we expect a goalkeeper to cover the same sprint distance as a corner forward in a match? No. Do we expect a corner back to cover the same total distance as a midfielder in a match? No. So why do we expect the same programme to work for every player, regardless of playing position, individual needs and so on?

Through testing and a needs analysis, we will determine what area of your individual game needs improvement and put a plan in place that will allow you to gain a sharper edge this off-season.
 

What Are We Offering?

We are offering an eight-week pre-season programme to any Gaelic footballer or general sport enthusiast. We are aware that some seasons are still ongoing, therefore the earliest start date is November 21, and the latest start date is December 12.

If you want to level up this year, you’ll want to consider having a fully integrated system for developing your athleticism. Allow us to put in place a system for you, working with a master’s qualified Strength & Conditioning Coach who has considerable inter-county playing experience, supported by some of the best in the business in S&C, Physiotherapy and Nutrition.

A system that ensures when it matters, you are ready.

Testing & Assessment
Gym
Conditioning
Recovery
Physio (if required)
Nutrition
Accountability
Support

For more information follow our Facebook page, or email me at kayleigh@activate.ie.

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