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fitness

Posted on April 1, 2020

How to stay fit when you’re stuck at home

fitness

With everyone being urged to stay at home in order to slow and eventually stop the spread of COVID-19, we have to be a bit more creative in how we go about our day-to-day activities – especially if that used to include going to the gym on a regular basis.

I am a self-proclaimed gym bunny so naturally, I’m finding the lack of this aspect of my routine at present to be particularly tough. However, my newfound love for jogging everyday has been quite helpful both physically and mentally and it has even motivated me to do some at home exercises afterwards. 

If you’re in need of some workout inspo to keep you busy and fit (ish) during quarantine, then look no further as I have compiled a list of some of my previous fitness blogs below. 

Without further ado, here are some ways you can stay fit during the coronavirus lockdown:

10 resistance band workouts for abs

at home workoutsRead full blog here.

8 ways to motivate yourself to exercise

at home workouts

Read full blog here.

5 simple exercises to help ease lower back pain 

at home workouts

Read full blog here.

9 ways to eat healthy on a budget 

protein pancakes

Read full blog here.

5 exercises for toned legs 

Read full blog here.

I hope you get a chance to try a few of these exercise and if you have any suggestions for how to spend quar-time then be sure to tweet me @FilomenaKaguako 🙂 

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Disclaimer: Please note that while I did take an online course in sports nutrition, I am not a qualified PT. I am simply a health enthusiast who has an interest in anything health and fitness related. Be sure to consult a qualified trainer before attempting any of these exercises.

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Posted on August 15, 2019

How to manage relationship weight

fitness/ Health

how to deal with relationship weight

Shout out to the person who tweeted that because relationship weight is as real as it comes. In fact it is something that I am currently battling with and not because I’m rejecting it completely. But mainly because I am struggling to discern whether or not I secretly adore my new curves.

Regardless of the case, the one place I’ve always detested adding a few kilos is around my waist so for that reason alone, I decided my new predicament warranted a bit of research into why being in a new relationship is a culprit for weight gain.

According to various studies, entry into a romantic relationship is associated with obesity in a lot of couples. Now before we get ahead of ourselves, I think I should point out that it’s not all doom and gloom since it doesn’t apply to each and every couple.

Generally speaking, the kilos a budding couple puts on is often due to a result of the transition from on relationship status to another. A change in relationship status be it getting into a new one or the breakdown of an old one can result in a change of health behaviours – both positive or negative.

Happy couples in particular have an increased risk of picking up unhealthy behaviour due to date nights out or overeating during a (genuine) Netflix marathon. In a nutshell, dieting is derailed in the early stages of a new relationship.

However, it is also said that cohabiting couples are more likely to experience weight gain within two years with women having a higher chance of becoming obese within a year and the men’s odds increasing within two years.

So what does that mean for us? Shall we just chuck any diet plans we had in mind out the window seeing that we’re going to pile on the weight anyways? I think not!

Here are some guidelines for you and your other half to help keep both of your waistlines under control (disclaimer: if you so choose to) 🙂

1. Fakeaway for two 

cauliflower pizza

It can be quite the challenge to revert back to your own meal planning routine when you begin to share your time and schedule with someone else. But just because you’ve stepped off the path temporarily, it doesn’t mean things need to remain that way.

The usual date night plans of dinner and drinks eventually will decrease overtime and rather than falling into a habit of replacing it with takeaways, a healthier option would be to make dinner at home.

There are plenty of tasty recipes you can enjoy for fewer calories and a fraction of the price you’d pay at a restaurant. The result? You’d be keeping your waistline happy as well as the aul bank account! If you’re feeling brave, here is the cauliflower pizza recipe.

2. Exercise together 

Diet habits tend to take a back seat when you’re besotted with someone and when this happens it is only natural that a regular exercise regime also gets derailed.

Whether you’re an avid gym goer or not, getting into the habit of exercising with your partner is a great way to stay on top of the relationship weight.

You can lift each other up when one person is feeling dissuaded and it’s also a great form of bonding. What sort of exercise? Power walking, swimming, gym classes, there are plenty of options!

3. But not exclusively

deal with relationship weight

While it is great to have someone to encourage you to workout when you’re not feeling particularly motivated, it is equally important to remember that you shouldn’t exercise exclusively when your other half does.

Yes, couples that sweat together stay together (at least according to the ‘gram), but you are your own person and just because they need a rest day, it doesn’t mean you should follow suit.

Let the positive behaviours influence your gym schedule, not the negative ones!

4. Meal plan

protein pancakes

I’m an absolute divil for wanting fresh food and meals so I will hold my hands up and say that I am guilty of not making meal prep a priority for the week ahead. But the amount of money I’ve spent on salads or sushi for lunch when I don’t meal prep is a lot more than I’d like to admit.

So I of all people would know that meal prep is absolutely everything. When you plan your meals ahead it means you can avoid buying the cheaper and often unhealthy option for lunch or dinner. 

It also means you’ll do a weekly food shop and consequently not spend as much of your hard earned cash on food when you’re out. Here is a simple protein pancake recipe.

5. Get more shut eye (this is when my age starts to show)

Getting a night of solid sleep really does make a difference particularly because the hormones that govern hunger and appetite can be affected when a person doesn’t get enough sleep.

While this can be difficult to accomplish when sharing a bed with someone (for more reasons than one) a good way around this would be to spend some time in your own bed (alone) to get a good nights sleep.

Like most things in life, there are many other factors that need to be taken into consideration when trying to make sense of why finding love carries the potential for packing on a few kilos. Some people embrace the change while others are less welcoming to this type of change.

Whatever category you fall into, just remember that you need to do what’s best for you because whether you like it or not looking good is feeling good! 🙂

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Posted on October 1, 2018

5 simple ways to add exercise to your daily schedule

fitness

Committing to exercise isn’t a skill that comes naturally to everyone. Even avid gym goers struggle to stay on track of their health and fitness game during seasonal changes. The many obstacles that life throws at us can undoubtedly place having regular exercise at the bottom of our list of priorities.

However, sporadic workout sessions tend not to amount to anything – at least in my experience. Inconsistent workouts usually result in me dropping my workout schedule for weeks without end. Then I finally remember why having a concrete gym schedule is of the utmost importance to me.

I think making time to work out is a key ingredient for achieving long term goals and staying committed, even if it does mean sneaking it into a 9 – 5 work schedule. That may only seem like tiny efforts to some. But the little consistent things we do really add up. Who knows, the small efforts might even lead to a more strenuous training program!

So without further ado, here some non-committal ways to add exercise to your daily schedule 🙂

1. Yoga stretches in bed

As a morning person, I find that exercising first thing in the a.m keeps me pumped for the rest of the day. A timeless way to get your muscles moving is to do some early morning yoga stretches in bed. As soon as you open your eyes, take a few minutes for yourself to practice some muscle-wakening stretches. About 10 – 15 mins every morning is just about enough time to make you love stretching and want to add more exercise to your daily routine.

2. Get off one stop earlier

If you use the bus to commute to work then a great way to add exercise to your routine is to get off one or two stops earlier. This means you can walk the rest of the distance to get in some light cardio. Drivers could try to park a little bit further than their destination to get that walk in.

3. Cycle instead of walk

If you normally walk to work but you want to increase your cardio activity then cycling to work might be something worth looking into. I haven’t owned a bike in years but I do remember how useful they were for getting from point A to B while getting the heart pumping at the same time. Bikes are a great investment for that reason, even if you don’t use it as your main method of transportation to work!

4. Use a stability ball as a chair

Swapping over your office chair for a stability ball is a sneaky but effective little way to add exercise to your routine – if your office allows for it, of course! It takes little to no effort and it is very uplifting. An hour or two in the morning before lunch will help improve your core muscles and posture for the rest of the day – you might even be able to sneak in a few crunches on it when no one is looking…

5. No Netflix and binge

Apparently, we consume 15% more food when we eat in front of the telly – that’s quite a lot if an evening snack in front of Netflix is a normal part of your day-to-day life.  It might be tempting, but it probably isn’t the best habit to have in the long run. It would probably serve you better to exercise in front of the television instead.

Focus on one part of your body and do a few exercises that target your desired area. You’re not losing anything by exercising in front of your favourite series – if anything, you are killing two birds with one stone and saving valuable time!

Do you have any clever ways to add exercise to your daily schedule? If so, I’d love to hear what they are! Tweet me @FilomenaKaguako  and be sure to have a look at my related posts! 🙂 

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Posted on September 10, 2018

10 resistance band workouts for abs

fitness

Anyone who knows my fitness ethos would tell you that along with being against food replacements meals, I am a firm believer in the saying ‘abs are made in the kitchen.’

Relentlessly doing crunches on a day-to-day basis without my efforts resulting in washboard abs has now taught me that a combination of a good diet and the right amount of resistance training will bring you one step closer to seeing more definition on the tum.

Having a bit of a flabby tum has always been a problem area for me, so I know all too well that it takes true dedication and committment to achieving six-pack abs – never mind having to maintain it!

So don’t beat yourself up over not instantly seeing your desired results. Take it from someone who is half way there, these things take time. As long as you remember to have some fun with it, first and foremost. The rest will follow! ☺️

Without further ado, here are some of my favourite resistance band exercises for toning up my tum:

Be sure to read the disclaimer before attempting any of these workouts!

1. Russian Twist

Starting point

Step 1

Step 2

Starting position: Lie down flat on the floor with the resistance band wrapped around the soles of your feet. Hold  one end of the band in each hand. Now lift your back off the floor at a 45 degree angle, raise your slightly bent  legs a few inches off the ground and clasp hands so that both ends of the band are touching. This is your starting position.

Step 1: Keeping your core tight, slowly rotate your hands and torso to one side of your body. Hold it for a few seconds before returning it to the centre.

Step 2: Repeat movement for the opposite side while maintaining position for a few seconds before returning back to centre.

Tips: Be sure not to put too much pressure on your lower back, slow and steady is the name of the game! To make it easier, keep your feet on the ground, straighten your arms and rotate the torso left to right.

2. Knee Pull

Starting position

Step 1

Starting position: Assume the push-up position  with the centre of the band wrapped around the sole of one foot. Hold one end of the band in each hand, palms flat.

Step 1:  Starting with the foot with the band, pull the knee towards the chest as if to bring the knee to meet the head. Press the heel back to straighten the leg back to starting position. Do 2 sets of 12 to 15 reps and repeat on other leg.

3. Torso Twist

Step 1

Step 2

Starting point: Stand on the center of the resistance band with feet apart. Hold one end of the band in each hand. Slightly bend elbows on each side, bringing hands up to the shoulders.

Step 1: Rotate upper body only to one side. Return to center and then rotate to the other side.  Do 2 to 3 sets of 10 to 12 reps.

4. V Sit

Starting Position

Step 1

Starting point: Lie flat on the floor with your body facing up and the band wrapped around the soles of the feet. Hold one end of the band in each end, keeping arms by sides.

Step 1: Pull on the bands and slowly lift your body up in a V sit position. Do 12 – 15 reps.

5. Plank Hold

Resistance Band Plank Hold

Starting point: Wrap the band around your waist and assume the plank position while holding the ends of the band on each hand. Extend the legs straight and keep your palms flat on the floor.

Step 1: Tighten your core and glutes and hold this position for 30 – 60 seconds.

6. Side Bend

Starting Point

Step 1

Starting point: Stand on the center of the band, holding the ends on each hand. Keep shoulders back and chest up straight.

Step 1: Bend on your left while pulling the right hand up to the side of your chest. Return to center and repeat on other side.

7. Resistance Band Sit-ups

Starting Point

Step 1

Starting position: Lie down flat on your back with the resistance band wrapped around the soles of your feet and hands on each side near your groin.

Step 1: Sit up and lift your hands so that the whole body follows. Lie back down and lower hands back to the starting position for a complete rep.

Tips: for a more advanced version, cross the band by holding the right handle with the left hand and the left handle with the right hand. 

8. Scissor Kicks

Step 1

Step 2

Step 3

Starting position: Lie flat on the floor and tie the resistance band around your calves. Place your hands under your lower back/bum for support.

Step 1: Keeping the legs straight, lift both legs off the ground while crossing one over the other in a criss-coss motion in an upward direction. Repeat this motion going back down towards the ground and in your starting position.

9. Crunch Tap

Starting Point

Step 1

Step 2

Step 3

Step 4

Starting position: Tie the band around lower thighs and lie flat on the floor with hands behind your head. Keep legs extended.

Step 1: Raise the top leg while you crunch up.

Step 2: Raise the lower leg and tap it against the back of your foot.

Step 3: Bring the lower foot down to the ground.

Step 4: Crunch down and then bring the second foot back down to the starting position.

Tips: Be sure to get the movement right before you speed it up. This can seem a bit tricky at the start. Remember this order ‘crunch, tap, down, relax’

10. Side V

Starting Position

Step1

Starting position: Lie down on the floor on the right side of your body , keeping your legs together and the center of the band wrapped around the soles of your feet. Extend right arm on the floor and hold on to both handles of the band with the left hand, keeping it at the side at hip level.

Step 1: Keep abs engaged and bend the left elbow behind the shoulder while lifting upper body and legs as high as you can from the floor. Bring back to starting position to complete a full rep.

And there you have it! 10 simple resistance band workouts for your abs, are you familiar with any of them? If so, be sure to tweet me @FilomenaKaguako 🙂

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Disclaimer: Please note that while I did take an online course in sports nutrition, I am not a qualified PT. I am simply a health enthusiast who has an interest in anything health and fitness related. Be sure to consult a qualified trainer before attempting any of these exercises.

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Posted on July 31, 2017

5 signs you may be addicted to the gym

fitness

When most people hear the word addiction, one of two things automatically spring to mind: drugs or alcohol. It’s easy to associate the word addiction with a substance because when we look at the top most common addictions, both drugs and alcohol rank quite high up in the echelon.

Due to the high-tech age we are currently living in, social media addiction would probably cross your mind also. As would gambling, sex, food, the list goes on really. But very much to my surprise, only a small pocket of society would even think of the prospect of exercise addiction.

I personally find it quite troubling because as a regular gym goer, I see the same faces time after time working their absolute socks off on the gym floor to achieve their fitness goals. It often makes me question whether they too are like me, and get agitated if for some reason they miss a workout.

So I’ve decided to compile a list of some indicators that you may be addicted to exercise and going to the gym.

1. You feel like it’s never enough

Instagram

No matter how intense your workout is or what milestone you hit, you never feel fully satisfied. You always crave more and you’re always hungry for more. Even seconds after completing an intense workout you are already thinking about your next one – you just feel like it’s never enough!

Solution: Your body eventually adapts to the pressure you put on it, so that desired feeling you are searching for may be unattainable. Instead of using your feelings to measure your success, measure your progress by looking at the numbers – can you carry more weights then this time last month? Can you do more cardio now? etc…

2. You’re guilt-ridden after eating ‘bad foods’

Click for egg-free protein pancakes recipe

Consuming something as little as a bar of chocolate triggers waves of guilt because you feel as though you are cheating on the gym, your diet and your workout. As a result, you end up over-training in your next session, exercising longer and harder, yet still beating yourself up over spilled milk (or spilled frappe!)

Solution: Prescribe times during the week for when you’ll allow yourself to have a cheat treat so this way you will avoid ‘falling off track.’ If going back to processed junk is a complete no for you, then why not try making your own? I have loads of recipes here.

3. You exercise more than once a day

Exercises for toned legs

Asking the trainers at your gym for a weigh in and measurements every two weeks is slightly obsessive for a non athlete, since exercising isn’t something that you are being paid to do. This is probably one of the biggest tell-tale signs that you may have an addiction to working out, especially if your personal relationships are suffering from it.

Solution: Spending excessive hours in the day exercising with no rest is actually more counterproductive than you think, your body needs to recover in order for you to build muscle and have the strength that is required for you to go that extra mile during your next workout.

4. You suffer from withdrawal symptoms

You’re either at the gym or thinking about the gym. You invest so much time and energy into getting a workout done – even when you’re exhausted – that going a few days without exercise makes you agitated, moody and incredibly tense. Such extreme reactions from a lack of exercise can indicate that your body is hooked on that euphoric feeling that comes from high levels of physical activity.

Solution: Find a hobby that will not require you to move physically in order to feel accomplished or satisfied with yourself. Creative activities such as baking or writing might help keep your anxiety at bay.

5. Your social life is suffering

Your gym schedule in causing you to miss out on social gatherings and even when you do get the chance to have a human interaction with someone who isn’t part of your gym life, you find a way to turn it down because you’d rather spend the evening using the row machine than talking to actual living people outside of the gym.

Solution: Your mind and body need a break from all the hours you put into the gym. Balance and moderation is key  in life. Taking some time out to spend with your loved ones will not only be good for your body, but it will give you the peace of mind you didn’t even know you needed. 

While there are other behaviours that may indicate a definite addiction to exercise, I can say from experience that if you are exhibiting even one of these symptoms, then it is time to re-evaluate things.

Only a mental health care provider can truly tell you whether or you have an addiction, but these habits are still pretty self-destructive and could have some damaging effects in the long run.

Always look after the health of your mind, because you are your longest commitment.

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Posted on May 31, 2017

5 simple exercises to help ease lower back pain

fitness

20170510_203744

From a young enough age,  I accepted that chronic back pain will always be an issue for me.  I first became accustomed to lower back pain around the time when I started menstruating and it has since then became such a normal part of my life. I have now gotten into the habit of practising my own stretches and exercises at home to ease up any tension whenever I feel a bit crampy.

Of course, I am no fitness expert (please see disclaimer below). Being a regular gym goer and attending fitness classes has helped me pin down which exercises work best for my back pain so here are some of the simple exercises that I do at home whenever my back starts to act up:

Cobra stretch

20170510_203602

Directions:

  1. Lie flat on the floor with your tummy facing down and both legs extended.
  2. Tuck your hands and elbows at the side of your body and the push your torso upwards while taking in deep breaths.
  3. Ensure your hands are placed directly under your shoulders and only arch your back as much as it’s comfortable.
  4. Hold for about 15 seconds or more and then slowly lower yourself back down while exhaling.

Bird dog stretch

20170510_203454

Directions:

  1. Position yourself on your hands and knees while keeping the spine neutral (no arch).
  2. Extend one leg back and the opposite arm straight ahead.
  3. Hold for about 10 second, or as long as comfortable.
  4. Repeat five or six times on each side.

Floor knee-to-chest 

20170510_203650

Directions:

  1. Lie flat on your back with your legs straight.
  2. Using both hands, pull one knee up towards your chest while keeping the other foot flat on the ground.
  3. Hold your knee firmly against your chest and keep your lower back pressed to the floor.
  4. Hold for about 15 seconds and then repeat with the opposite leg.

Floor bridge

20170510_203632

Directions:

  1. Lie flat on your back with your knees bent and your arms by your side.
  2. Slowly raise your hips off the floor keeping your feet flat and contracting your glutes as you go.
  3. Hold for 5 to 10 seconds and then slowly release.
  4. Repeat about 10 times or more.

Wall plank (yoga pose)

20170510_205039

Directions:

  1. Start standing facing a wall.
  2. Reach the wall with your straightened hands and slowly bending them forward and downwards.
  3. Lengthen your spine as much as possible and if you feel any pain, slightly bend your knees.
  4. Maintain this pose for about 30 seconds while breathing deeply.

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Disclaimer: This is not a substitute for professional medical advice, I am simply sharing some of the exercises that I tend to find helpful for myself. Always seek advice from a health professional or physician before trying any exercise at home because no two people are the same, if it works for me that doesn’t necessarily mean that it will work for you!

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Posted on March 2, 2017

#BFitBFree with Claire McGrath & BFree Oaty Loaf

fitness/ Health

Bfree Oafy Loaf

A nutritious and delicious alternative to porridge

Yesterday morning, was like no other Wednesday morning. Myself and a small group of health conscious bloggers got into our best #FitFam gear and made our way to the super spacious and creative Iconic Offices, for an intense yoga session with fitness expert Claire McGrath to celebrate the exclusive launch of the new BFree Oaty Loaf.

BFree6

The WFF Fitness PRO started us off with a few breathing exercise. She then went on to speak about the power of the mind and how we can hold ourselves back by having negative thoughts. Similarly, surrounding ourselves with positivity and good vibes can have a positive impact on our lives – these are some of the main premises of yoga.

bfreebfit

After regulating our breathing and injecting positive energy into the room, we did a combination of various yoga movements such as the downward dog, the halfway lift and an arm balance pose that I likely would have never attempted to do previously due to not having the strongest core or upper body strength. Thankfully, Claire was incredibly helpful and patient with us all as she guided us one-by-one with poses that required a little more effort –  no paramedics were called, phew! Following our workout, we went on to the next room to get a taste of the new BFree Oaty Loaf.

BfreeBfit

I’m already a massive fan of the BFree wraps so to avoid sounding biased about the new Oaty Loaf, I will say this: it tastes very much like traditional soda bread except it is free from yeast, gluten, wheat, nut and soy! This means if you have any food intolerances (like myself) or if you simply want to healthify your life, then you can enjoy this oaty loaf without compromising on taste! First impressions? Not only is it light & fluffy, but it didn’t leave a bloated feeling in the tummy after consumption as most other breads have done for me in the past.

BfreeBfit

Made with certified gluten free oats, the bread is the perfect morning alternative to porridge. Every two slices of Oaty Loaf provides you with the same amount of oats as 1 bowl (40g) of porridge and is high in fibre with no added sugar making BFree Oaty Loaf a nutritious and delicious breakfast for the whole family

BfreeBFit

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The BFree Oaty Loaf will be available from Dunnes Stores nationwide from March 6th, Supervalu from the end of March and in Tesco nationwide from April 3rd  for the price of €3.49 🙂

A massive thank you to Claire McGrath, Revolve, BFree, Iconic Buildings and everyone who contributed to the success of yesterday’s launch!

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5 exercises for toned legs

fitness

 20160315_172600-1

I’m often complimented on how toned my legs are. If it’s not ‘your legs have a lovely shape,’ it’s ‘oh my God, they’re so toned.’  Either way, they do get attention – more attention than my “booty gains” ever will! Although I’ve always had good muscle tone in my legs, I must admit that I’ve had to do certain exercises to keep them that way  – can’t give genetics all the credit for it, I’m afraid!

Here are some of my top leg toning exercises:

Walking Lunges (3 x 15 rep)

lunge

  1. Start with your feet shoulder width apart and both hands on each hip.
  2. Take a step forward with your right leg while flexing the knees to drop to your hips. Keep going down until the back knee nearly touches the ground.
  3. Use the force of the heel of your lead foot and extend both knees to bring yourself back up.
  4. Take another step forward with your left foot this time and keep repeating the lunge on the opposite legs.

Tips: Posture should be upright and your front knee shouldn’t go past your front foot. You can use dumb bells if you want to add some weight.

Wall Sit (30 – 45 seconds)

  1. Stand with back and heels against a wall.
  2. Walk your feet out in front of you and the spread them apart.
  3. Slide your back down the wall until knees are at a 90 degree angle.
  4. Hold for required time and then repeat.

Tips: Your knees should be aligned with your ankles. You can hold a medicine ball between your knees to work the muscles more!

Standing Calf Raises (2 x 12 rep)

calf raises

  1. Stand on the edge of a step and rest one hand against a wall for balance.
  2. Raise your heels a couple of inches above the edge of the step so that you’re on your tiptoes.
  3. Hold for a few seconds and then lower your heels, you should feel the stretch in you calf muscle.

Tips: Go up on your tiptoe and lower your heel as much as you can. Use the entire width of your foot to push.

Leg Press Machine (3 x 15)

This is quite possibly my favourite machine at the gym. There are days when I go in specifically for it ! It’s great for working all the lower leg muscles like the quads, hamstrings and glutes. At this stage I can press about 70kg, but it took me a good few months to get to that point. Always start with a lower weight and then build your way up!  My main tip for using this machine is never ever lock your knees in when you’re doing your reps! Locking your knees in puts a serious amount of stress on the knee joint which could lead to an injury.

Single Leg Dead Lift (3 x 15)

single dead lift

  1. Hold a kettlebell on one hand and then stand on the side you’re holding the kettle bell.
  2. Keep that knee slightly bent and lower the weight while raising and extending the other leg backwards.
  3. Lower the kettlebell until your body is parallel to the ground.
  4. Return to upright position and repeat.

Tips: Start with using your body weight first and then you can add weights once you find the right balance and form!

What are your favourite leg toning exercises!? Would love to know! Tweet me @FilomenaKaguako 🙂

legs 1

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DISCLAIMER: I am not a fitness trainer of any sort. I simply have a passion for health and fitness. I find these workouts fun and beneficial for achieving physical and mental strength.

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8 types of people you’ll meet at the gym

fitness/ lifestyle

gym goers

Being a regular gym goer means I come across a wide range of people who share the same passion for health & fitness as I do.  I bump into a few once every blue moon.  While others have me questioning whether or not they live there.

Since I go at least four times a week, I think it’s safe to say that I’ve gotten to learn the habits of avid gym nuts and have witnessed some of the most unfathomable behaviour from my fellow gym lovers. So here’s a list of eight ‘types’ of people you’re bound to meet at the gym:

gym goers judging

1. The selfie king

Sometimes you get the impression that the selfie king goes to the gym just to take selfies. It almost seems like they document every workout from start to finish – and with little to no shame! One or two selfies? Absolutely fine! Check in on Facebook? Again, totally normal. But is a two hundred second Snapchat story really necessary? I dunno…..

2. The makeup addict

You’ll never see the makeup addict without makeup. Before her workout, she is caked in it and after her workout, she is just as caked (what setting spray does she use and where can I find it, right?). The makeup addict won’t dare to break a sweat because she fears she’ll rub off her perfectly drawn brows. If it weren’t for the yoga pants, the sports top and kicks, you’d never guess that the makeup addict is going to the gym.

3. The show off

I can already sense you rolling your eyes as you think of someone who fits the bill. No matter what fitness club you’re in, you’ll surely come across that one person who makes a point of letting everyone and anyone know that their dead lifting game is unbelievably strong. They also walk around half naked so that they can strut their stuff. #Gainz #FitFam #Lean. We get it, you’re not new to this at all.

gym goers gym rats

4. The serious one

This person takes gym time a tad bit too seriously. You always see them carrying around a post-workout shake alongside an unusually large collection of workout gadgets that only a true die-hard fitness fanatic could own. The serious one drinks at least three litres of water a day, works out every single day and even weighs their food! There’s no stopping this guy!

5. The chilled one

The chilled one takes even the most intense workouts in stride. They calmly float about in the weights room as if they haven’t a bother in the world. These are the types of people you need to have around when you pull a leg muscle and have a near-death moment because you can always rely on the aura of the chilled one to calm you down.

6. The newbie

You can spot a newbie from a mile away. He or she jumps from one machine to the other in hopes that they will eventually figure out how one works because they are too shy to ask anyone around them. When the newbie finally discovers how to use a machine, they do more sets that required and then call it a day – bless them!

gym goers newbies

7. The two bestos

When you see one, you see the other. They are never apart. They attend every single class together and only use the treadmills when they can find ones next to each other. In the world of the two bestos, the gym isn’t a place to sweat. It’s a place to socialise and have a bit of a laugh.

8. The nudist

The nudist tends to prance around in, well, the nude (in case the name didn’t give it away). The second they get into the changing room, they strip down bare and walk around with pride. They’ll try to make small talk with you so you don’t feel uncomfortable although you never know where to look. Sharing the changing room with a nudist is one thing, but when it comes to sharing the sauna, then all bets are off!

What kind of people do you encounter at the gym? If you’re an active gym goer like myself, then which ‘type’ are you!? I’ll let you decide which one you think  I am! 🙂

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5 ways to make your workouts fun

fitness/ Health/ lifestyle

workouts fun

I often get asked how I find the motivation to get up at 6 o’clock in the morning, get into my workout gear, drive all the way to the gym for a morning session, and then carry on with the rest of my working day. Now putting aside the fact that I am a bit of a crazy person (aren’t we all), I think one of the main reasons I am able to find such motivation is because I know how to make my workouts a bit more enjoyable.

Naturally, I’m the type of person who easily gets bored. Be it a job, a hobby, people – yes, people. I just get sick of things very easily. That’s why switching things up in the gym is a must for me. Now by no means do you have to be a gym member to make exercise more fun, all it comes down to is being creative with your workouts!

So now that you have the back story, here are my top tips for making exercise feel less like a chore:

1. A killer playlist

Music, music, music. MUSIC. I really can’t stress it enough! A kickass playlist – excuse my French – will keep you going throughout your workout. A good techno remix does the job for me, but some people might like to listen to their favourite artist – whatever works for you! Just try not to get too carried away because you might just find yourself doing the Single Ladies dance in the middle of your workout!

2. Join a class

Some people hate dancing, but absolutely love swimming. Others can’t stand both but enjoy boxing. The point is, there is something out there for everyone. Once you find a class that doesn’t seem like a drag to go to, then you’re half way to becoming a #FitnessFanatic!  My advice is to try everything at least once, because you never know what might work for you. I tried a Boxfit class recently and loved it!

boxing fitness

3. Have a plus one

By nature, we are social creatures. So partnering up with a friend is always a good way of making exercise more pleasant. Not only does it make you look forward to your (super fun) workout, but the chances of you sticking to your exercise plan are much higher when you have someone to exercise with. Also, there’s always a bit of comfort in seeing your bestie struggle with burpees as badly as you – very fun indeed!

4. Set a target

Setting a target before your workouts can add a game element to them. If you set a goal, you will have something to strive for and as you will soon come to learn, there is nothing more rewarding than being able to push past your limits (or what you thought were your limits). What makes setting targets fun is the sense of accomplishment you’ll feel afterwards. Not sold? Try it! 

5. YouTube

And for the times I don’t wake up at crazy hours to go to the gym……YouTube of course! I genuinely don’t think being a gym member is a must if you want to keep fit. Obviously if you have other fitness goals, then you’d need to lift a bit more than the 2kg dumbbells you have at home! But if exercise is just a means of staying healthy, then YouTube is the name of the game! Because there are so many fitness channels, it is near impossible to get bored! Some of my favourite channels are Blogilates, Tone It Up and Fitness Blender!

If you want more tips or tricks for making workouts more bearable, feel free to add me on Snapchat @FilomenaKaguako 🙂

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Irish Fitness Gurus that will inspire you to hit the gym

fitness/ Health

irish fitness gurus

We all know that social media is absolutely saturated with fitness addicts, healthy eaters and dedicated gym goers. I’ve personally found Instagram to be one of the best sources when it comes to finding fitness motivation. While there are plenty of international fitness junkies out there like Jen Selter (I honestly think she should trademark that ass), I do find it more inspiring to follow the journey of those who are closer to home and based on Irish soil.

I think the transformations that some of these ladies have undergone are unquestionably mind-blowing and I honestly think that anyone who has even the slightest interest in health, fitness or both, should see these images for themselves – I am actually in awe!

Stephanie O’Quigley

stephanie oquigley

Instagram: @stephanieoquigley

It took Stephanie two and a half years of healthy eating and exercising to lose five stone and now she is committed to that lifestyle. While she likes to keep her body guessing with different types of exercises, HIIT training works the best for her. She eats a high protein diet and tries to avoid dairy. For more on Stephanie’s eating habits, check out her blog snappedup.ie or Instagram.

Kelly Donegan

kelly donegan fitness queen

Instagram: @itskellydonegan

Kelly Donegan is the ultimate health and fitness queen. Her life revolves around clean eating and making sure her abs are in check (no wonder they’re perfecto!). Finding fitness was a massive saviour for Kelly as it gave her a new outlet to be successful. She has participated in competitions in the past and she continues to throw herself in challenging environments. She is currently developing her website kellydonegan.ie, but has plenty of workout inspiration on her Instagram.

Faces by Grace

faces by grace fitness

Instagram: @facesbygrace23

Here we have yet another remarkable transformation of a driven and focused gal . Not that she needs much of an introduction, Grace Mongey, widely known as Faces by Grace is a qualified MUA and beauty blogger. While I think she is extremely skilled with a makeup brush, I find her fitness journey the most inspiring. Her hard work has led to her becoming the brand ambassador of Miss Skinny Fit Tea and an idol for those looking to embark in a life of health and fitness. For healthy recipes, fitness tips, and more, check out her YouTube and Instagram.

Grainne Nash

grainne nash fitness guru

Instagram: @insta_gra_88

Last, but not least, is Grainne Nash. A dedicated weight lifter who is currently prepping to compete in the Nabba and Ribbf bikini competitions.  She is committed to clean eating (full fat clean food up to 10 times a day) and pays frequent visits to the gym. Just looking at these photos is enough motivation for me! For progress photos and more #fitspiration, check out her personal Instagram account @insta_gra_88.

I commend every single one of these ladies for being so devoted to their health and fitness. I think it is evidence of strength, courage and an exceptional work ethic.

I truly find them inspiring and think they are evidence that making the right diet choices and being consistent with workouts, eventually will pay off. While all four of these ladies are huge fitness influencers for me, I would be delighted if even just one of them inspires you to start being the best version of yourself!

And because no fitness post is ever complete without a motivational quote, here is one of my favourites…..

It’s a shame for anyone to grow old without ever seeing the strength and beauty of which their body is capable of

Thanks for reading my post, hope you all have a meaningful and productive day 🙂

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How to get back to healthy eating after a holiday

fitness/ Health
how toget back to healthy eating after a holiday

Lisbon, Portugal

Let’s face it, when it comes to holidays, many of our healthy eating habits go way out the window: alcohol consumption increases, lazy days out in the sun become a norm and the technique behind leg raises become a  long and distant memory.

I for one know all too well about this – especially on the alcohol side of things! After having spent a week in Portugal, I think this article and all the practices that come with it are very much needed! If you follow me on Snap Chat (@FilomenaKaguako), then you would know exactly what I’m talking about.

So if you happen to be on the same boat as myself and are in desperate need of a post-holiday detox, or if you just want to get back to healthy eating after falling off track, then here are some tips that may help:

1. Get straight back into it

Don´t leave it for too long before you get back to healthy eating. It might not seem like it now, but the longer you wait, the harder it will be. Make a plan to start no later than three days after you arrive because  the last thing you want is for your holiday indulgences to develop into bad habits.

2. Meal Plan

As you probably know at this stage, meal planning is so important. Without planning ahead, making unhealthy food choices becomes very very easy. Make a list of all the things you need to get to recharge your body. Think green, think protein, think water. Steer clear of junk food!

3. Water, water, water

Whether it’s lemon water, cucumber water, coconut water or just plain H20, your body needs to rehydrate after all those days you spent relaxing in the sun. Drinking your eight glasses a day will give your body a reboost of energy. It’ll also clear your mind and  improve your mood meaning you will spend less days sulking about being back – speaking from experience here!

give up drinks

4. Go alcohol-free

Yes, I am deadly serious. If you’re a drinker, then one can only assume that a lot of drinking rules were broken while you were abroad. Cold beers, fresh bubbly and cocktails were probably on the daily menu. Going alcohol free for a few weeks will do your body some good, as well as that it, it will help your bank account!

5. It’s all about shut eye

Sometimes, we don’t realise how tired we are until we actually get back to our sweet beds. So be sure to give yourself a good amount of shut eye the days following your arrival. Not only will your body thank you for it, but it will also take the sting out of getting back into the routine of waking up early for work.

6. Socialise wisely 

When making plans to meet with friends, try to make arrangements to meet up during the day. I always find that making evening plans can result in eating out (or in other words, overindulging), followed by a few drinks in a bar. I think this is less likely to happen when you meet up during that day.

Those are my top tips for now and I hope you find these suggestions useful and even decide to put one or two things into practice! I’m slowly getting back on track myself, as I spent a lovely evening in the gym yesterday and felt so much better this morning! Remember, it’s okay to fall of track, so long as you get back up. It’ all about moving onwards and upwards! 🙂

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