Complete Body Fitness is on the move. I'm heading to join Fins High Performance centre in Fingallians GAA club. 

Based at Lawless Memorial Park, Swords, just off the Estuary roundabout, the new centre will have access to all the same classes in a private studio, and separate gym for personal and group training. 

When I started Complete Body Bootcamp back in 2011, I was in an outdoor venue a.k.a. a field and hiring different halls around Swords. It was great when clients came with me to the studio in Feltrim, and again when I moved to a bigger studio in Airside. I hope my clients will come to Fins with me on this next phase of Complete Body Fitness Journey. I'll have more equipment, more studio access for personal training and a great environment. 

My Pilates and Tabata classes officially start on 26th September -same times. See Full Fins Timetable below. 

Hope to see you there. If you want to book give me a shout 0879198432 or email completebodybootcamp@gmail.com

Thanks,

Alan

Do you find it hard to get motivated?

Are you a complete novice at keeping fit?

Do you feel intimidated on the gym floor?

Do you have a deadline and need results?

If you answer yes to any of these questions then you already know the answer.

Most of my clients come to me when they have a clear goal in mind, and need a bit of a push to help get on track. Sometimes getting started is the hardest part. I always find a series of mini goals can work best, instead of focusing on the final goal which can feel too big a challenge, or too far away to stay motivated.

There are lot of different reasons why working with a personal trainer is a good idea, and why it can work really well for most people, here are some of the benefits…

10 Top Benefits of Personal Training

Make workouts fun and interesting to help you stay motivatedHelp you assess your strengths and weaknessesLearn different training programmes and get the right push when you need itGet a programme designed to suit you, your body and your goalsReduce the chance of injury when you train with a strength and conditioning coachEstablish regular training habitsGet faster and more targeted resultsYou are up to 5 times more likely to reach your goals*Improve your eating habits through good nutritional adviceLose weight and tone up and strengthen your core

If this sounds like something you want to explore, get in touch.

And don’t forget to follow me on Social Media

Facebook, https://www.facebook.com/CompleteBodyFitness/

Twitter, https://twitter.com/DUNNEALAN

or Instagram, https://www.instagram.com/dunne8441/

for more tips and supports.

Thanks,

Alan

0879198432

First things first. Breakfast. 

Not to be missed. Ever. So here are some simple breakfast ideas.  

Porridge.

A wonderful staple. 

Eat it with berries, a sprinkle of almonds, skim milk and if you wish either half a banana chopped (not mashed) for slower releasing energy or honey.

Healthy Eggs.

Scrambled, boiled, poached, or even fried but avoid butter and use frylight. Serve with grilled tomato, and if you wish add beans, mushrooms (frylight) and one brown bread or slims bagel if you need to keep going for hours.  If its the weekend, or you have a hectic afternoon, add some bacon medallions. 

Fruit.

A medley of any fruit makes for a great breakfast. here is my suggestion for a filling fave.

Half banana, mandarin orange, handful seedless grapes green or red (LIDL do a great crunchy seedless pack), a chopped pink lady, handful blueberries, rasperries or strawberries. 

Add a muller light vanilla yoghurt. Sprinkle on a handful of chopped or sliced almonds.

Lunch.

More to lunch than a sandwich. 

First buy some tuppaware. We have suddenly got a whole drawer of plastic tuppaware in our house. Keeps things fresher and encourages more options than just sandwiches. 

Couscous with chicken/tuna or turkey breast.

Grill or butterfly a chicken, turkey steak or sear a tuna steak (you can also simplify the tuna by using a tin). 

Stirfry courgette, onion and garlic and peppers or other preferred veg. 

Meanwhile add a half spoon of cumin, cayenne pepper and paprika to a bowl of dry couscous. Add a pinch of mix herbs, and season. Cover with boiling water to just above couscous level. Cover bowl with a plate and allow sit for 4 mins. Fluff up with a fork, pour in the veg and mix. Throw in some cherry tomatoes and scallion and chickpea to make more filling. Then serve with the chicken/turkey or tuna. 

Tuna Bowl.

Add tuna, cucumber, corn, onion or scallion, baby tomatoes or chopped tomatoes, chopped peppers to a bowl. Add 8 chopped black olives. Grate in a sprinkling of light cheese (cheddar or parmesan). Add one spoon extra light mayo. 

Serve with crunchy romaine lettuce, Or baby leaves or mixed salad leaves / spinach. 

If you are extra hungry, cook 3 baby potatoes in the microwave and top these with tuna mix. Alternatively use half a Country Kitchens bagel slims.

Savoury Omlette. 

I always suggest omlette for breakfast lunch or dinner, because it is filling, can be made up from anything in the fridge and healthy. I use mushrooms, onion, tomato as regular staples, and usually always add a tiny bit of cheese to give it extra flavour but just a tiny bit. Add herbs, top with cubes of tomato, serve with leafy salad and enjoy. Other alternatives: add sliced potato (pre cooked), add chicken tikka, or use precooked ham. 

Dinner// Fake Away

One of my favourite dishes is a stir fry with egg fried rice. Easy to make. Easy to vary. And Easy on the Tummy. 

Here are the shopping list must haves

Stock (pots or cubes), I use a mix of chicken, beef and vegetable depending on the dish. Stock up. 

Soy sauce (light its much lower salt)

Sweet chilli sauce 

Terriake or Worchestire Sauce 

Passata 

5 spice or mix spice / All season spice

Mix Veg, Shallots, Mushrooms, mange tout or sugar snap peas, courgette, 

Scallions

Eggs

Brown rice

Fry light

Chicken/Beef/Prawns

Here is an example of How to Make different egg stirfry rice:

Put your rice on in a pot to boil  (drain once cooked)

Meanwhile

Stirfry your meat and onions and veg

Add Stock (only a cup of water in the stock)

Add good dash of soy

If you want a more chow mein taste add terriake or worchester

If you want a more sweet sour/ or kung po tomato flavour add passata and 2 spoons of sweet chili sauce

I sometimes add a thimble equivalent of red wine vinegar

Add the spice 

Separately 

Beat 2 eggs in a bowl

In a wok stir fry scallions in fry light

Add the eggs and scramble til cooked

Add the cooked drained rice and mix all together and season

you can add a splash of soy if you wish

Then serve with a large helping of the meat and veg stirfry for a delicious fake away. 

If you want to feel like you are having extra, serve with a broughey (like a low fat prawn cracker and they sell them in Supervalu) 

Enjoy with a lot less guilt than a Saturday night take away... 

If you are hoping to get healthier and trimmer for Christmas, and in general, here are a few tips to get you started.. As a basic rule remember it shouldn't matter as much how much you eat once you burn off more calories than you take in. That said, better again if you can resist the sugar train, and take the healthy road. This mix of healthy tips and small move more challenges can help you get on track and ramp up your fitness pre Christmas. 

Tip 1 

Pick a goal for the week

It should be simple and ambitious, but realistic. For example, lose 3 pounds this week and train 3 times. 

It should be more important than having that extra bite, and should motivate you to get up, get out and not miss class! 

First Challenge

Find the time to do a ten minute walk or jog extra, so even if you have a class or swim planned, get out for an extra ten minutes walking or jogging. If you are already a jogger - go for a ten minute run. 

Tip 2  

Monitor your water intake

Count your glasses of water. Start with 2 glasses first thing to give yourself a mini inner shower and cleanse to kickstart. Remembert to drink throughout the day and write down each time you have a glass/bottle. 

Second Challenge

5 minutes pelvic tilts. These can be done anywhere and really help build your core strength and strengthen your back as well as toning your tummy.  Do them wherever you are. Whilst lying down do another 5 mins stretching and breathing. 

Tip 3

A treat is not a treat if it is hurting you getting to your goal. Perhaps it is just a bad habit. 

Whether that is a favourite chocolate bar, a cappucino, a crisp sandwich or a Chinese indulgence, find a new non junk related treat for this week. Share what you have swapped on my facebook page. A take-away for a fake-away? A bar for home made protein balls? A coffee catch up with a friend for a walk on the beach. 

Third Challenge

Try a tabata / HIIT burst

10 sit ups. 30 second plank.10 second break. Repeat x 4

10 jumping jacks. 10 squats. 10 second break. Repeat x 4

Enjoy!! 

Want to get even more focused, get in touch - I have lots of pre Christmas packages and ongoing support and challenges to help you feel great. 

Alan 087 9198432

This is a high intensity block of body weight exercises you can do at home. Each block consists of 4 exercises with short breaks. Repeat each block 4 times. This is a great way to boost the training you do at the studio or to start getting back into fitness. 

Jumping jacks-- 20 seconds

10 second break

Squats -- 20 seconds

10 second break

Mountain climbers -- 20 seconds 

10 second break

Plank Cross overs -- 20 seconds (in plank position, lift one leg across the body and back to plank, then reverse)

10 second break

Repeat 4 times

Summer is a great time to increase your water intake and a great way to combine this super healthy habit with a goal of a flatter tummy is to load your water with some grated ginger, cucumber, lemon, and mint, and drink throughout the day.  

Another great tip for being healthy this Summer is knowing the difference between good carbs and bad carbs so you can be healthy and feel full.     Here is a handy guide. 

​​

Training.  

Summer is a great time to improve your level of fitness. 

Get in an extra walk or run each week combined with your usual training programme. 

Sign up for a charity walk or challenge, there are loads to choose from. 

Or even just talk up some extra curricular family outdoors activities, like climbing a large hill or mountain, going for some tennis whilst away or going for a regular swim. Whatever you decide use the Summer to get yourself out, brush off the winter cobwebs and get plenty of air and exercise into your regular routine. 

Training Plans and Offers for Summer

Unlimited Class Package - only €80 per four week block.

Combine your choice of Pilates, Bootcamps, Tabata, TRX with morning and evening options available.  This offer is available for a limited period only and only a small number of spaces will be held on the unlimited programme.  This is a great opportunity to try out a whole range of classes whilst getting in shape with intense training, great if you are working towards a goal - a holiday / wedding or other special occasion.  Full timetable of all classes is here and you can book in by calling 087 9198432 or emailing me at completebodybootcamp@gmail.com.   

Studio updates

Don't forget I am offering 2 x 30 minute Tabata classes each week for a monthly package of just €30. New beginners pilates is now running on a Thursday evening from 7pm - 60 minutes and only €40 per month. I have a few morning PT slots available - get in touch to find out more. The studio will be closed from 15-19th June. 

That's it for today, good luck keeping on track over the Summer months, thanks for your continued support of Complete Body Fitness and don't forget you can call me if you have any questions relating to your health, fitness or training needs. 

Alan  

087 9198432

Recipe A great treat, and completely healthy.. 

Mix half pack of ground almonds (or hazelnuts) with milled chia seeds, some mixed seeds, dessicated coconut and add agave syrup, half a jar of hazelnut or almond butter.

You can use honey instead of agave, and you can switch in the nuts for your preference.

You can add cacao nibs if you like or a spoonful of nutella. 

Roll into small balls and roll in more coconut to finish.

Set in fridge, Enjoy 2-3 with a cup of tea, or as a healthy after dinner treat. 

Great for mid morning snack also with some fruit.

3 Day Meal Planner to help you get back on track with your health and fitness goals

This is slow releasing carb menu, with healthy nutrients, balance, and lean protein... 

Hope you find this helpful

Refresher tips for keeping healthy 

Tip 1: Water Water Water -  if you are not in the habit of drinking a lot of water, form some new habits. Try making a big jug of water with a couple of slices of lemon and orange in it, add some mint leaves to add a bit of flavour and then drink it throughout the day. This is only realistic if you are prepared. If you are at home, it will be easier. If you are in work, buy a jug for work so that you start each day like this.  Tip 2:  Now is the time to kick the January/February/Winter comfort food habit most people slip into. As the weather improves, so should your diet.  Pull out some gorgeous salad recipes. Get back into omlettes. Make some home made soups. Cook and batch freeze nice chilli mince dishes. Get organised. Do your shopping. Make a plan. Good luck!  Tip 3: Sleep and rest.  As you get back into training, remember that time to stretch, chill and sleep is essential to recharge your batteries, and ensure you are not storing up fats. 

Training Plans and Offers- March

Special morning classes deal on Pilates: 1 x weekly class of morning pilates (Tuesday at 10AM) for 6 weeks only €45. Morning Personal Training Slots available:€150 for 5 PT Sessions, and for a limited period this comes with a full health eBook and food plan. This can be split between two people attending the sessions together. Personal training: I still have 3 available spots for personal training from 11-12PM on Mondays, Tuesdays and Thursdays, so if you are looking for a great way to get in shape, and feel healthier while the kids are still in school / creche, give me a call. 6 week transformation package -this is the perfect time to do this in the run up to Summer to allow you time to get the shape you want. One client lost 19 pounds in the 6 weeks which shows that amazing results can be had with the commitment. Average weight loss is 14 pounds. Includes: 6 weeks of 3 x weekly classes, weights and measurements, full food programme, health tips and personalised advice, trackers etc. 

New Class - Feedback Required: Have you heard about Tabatta? I am thinking about running a programme of Tabatta - two classes per week on Tuesday and Thursday evenings from 9PM to 9.30PM. These are short, high intensity full body resistance workouts, designed to burn fat and tone muscle. And it works. I am trying to gauge interest in these classes. Introductory Prices are 8 Half Hour Classes (run over 4 weeks block) for €30. This is subject to having a minimum of 8 in the class. I am keen to get groups of friends, or teams, or colleagues to join this new class together. So spread the word and let me know if you are interested here.  Directions to new studio. Complete Body Fitness At Yoga4all Studios, Unit c2, Airside Enterprise Centre, Swords, Co. Dublin In Airside, take the road between the Nissan and Ford garage. Follow the road left and continue all the way to the end where you must go left again – straight ahead is a dead end! look for the signs to Eurocycles and Eurobaby / image vision / xtreme fitness….Yoga4all studios are located to the right of Eurocycles when you drive into Airside Enterprise Centre. Upstairs in unit C2 beside Image Vision (new sign is up on the wall). Thanks a million for continuing to support the studio, if you haven't been back in a while why not give me a call to discuss getting back on track. 

Alan  

Here are a few healthy recipes to help kickstart your healthy year

Home made muesli

Mix 50g porridge oats, with 3 teaspoons dried nuts (hazelnuts, walnut, almonds or any seeds), 1 teaspoon of raisins or sultanas together. Add 1 teaspoon of xylitol if desired to sweeten.

Mix with low fat milk Or 3 spoons live natural yoghurt if preferred.

Home made granola

Mix muesli mix nuts and oats as above and place in oven friendly dish. Pour over some agave syrup (or honey but preferably agave) over and roast in the oven for 10-15 minutes until golden. Allow to cool, break up the crunchy oats and place in an air tight container and store until required. Great for a topping on yoghurt or with fruit.

Home made hummous

Recipe:

15 oz can chickpeas, drained and rinsed

5-6 cloves garlic, peeled and chopped roughly

Juice 1 lemon

¼ cup EVOO

1 tsp cumin

sea salt to taste

½ tsp cayenne pepper (optional)

½ tsp paprika

parsley for garnish

Add all to food processor and blitz til smooth

Great for a snack on oat crackers, OR with celery and other vegetable sticks. 

Greek stuffed pitta bread

2 ½ oz feta cheese cubed

3 pitted black olives halved

3 cherry tomatoes halved

¼ red onion  diced

1 inch cucumber diced

Handful lettuce

¼ teaspoon oregano

1 wholemeal pitta bread toasted and one edge cut open

Mix together and stuff into pitta and enjoy

Olive oil / spray

200g sweet potato, peeled, cut into 1cm pieces120g green round beans, trimmed, halved80g (1/2 cup) frozen peas1 shallot, trimmed, thinly sliced125ml (1/2 cup) low-fat milk4 eggs, lightly whisked60g (1/4 cup) low-fat cottage cheese35g (1/3 cup) Coarsely grated low fat cheddar

Method Step 1 Preheat grill on medium-high. Spray a 20cm (base measurement) non-stick ovenproof frying pan with oil. Heat over medium heat. Cook sweet potato, stirring, for 3-4 minutes or until slightly softened. Add beans. Cook, stirring, for 1 minute. Add peas and cook for a further minute or until beans and peas are tender. Stir in the shallot and season with salt and pepper. Step 2 Whisk milk, egg and cottage cheese in a jug. Pour over vegetables. Tilt to evenly distribute egg. Reduce heat to medium-low and cook for 8 minutes or until almost set. Step 3 Top with the cheddar. Cook under grill for 3-5 minutes or until golden.  Alternative recipes Alternate the vegetables above to enjoy various tasty dishes. E.g fine green beans, broccoli. Try ham, mushroom, onion and switch low fat cottage cheese for sliced baby bell light– add black pepper. Or try a sprinkling of low fat mozzarella with beetroot and serve with a rocket salad. Salad ideas Vary leaves, use normal tomatoes chopped up with basil,  a sprinkle of salt and pepper, use sweet bell peppers, scallions shredded, and black olives for added flavour. Try blanched brocolli, with cherry tomatoes, low fat feta crumbs, and a handful of cashew nuts as an alternative dish with your frittata.

Enjoy.. 

Detoxes and cleanses claim to remove toxins from our bodies but do they actually work?

These days everyone has a more hectic lifestyle than 10 years ago, and we are told that this causes a build up of bad toxins so what can we do about it and are the detox plans out there helping? 

The body has its own detox system and the liver is extremely good at changing toxic substances into less harmful ones by breaking the toxins down in water and removing from our bodies. 

The digestive system also plays a similar role and our skin acts as a protective barrier, which deflects most chemicals that are applied to the skin. 

Detoxes and cleanses claim to rid our bodies of toxins and restore our energy and well being. Most detoxes have a huge quantity of anti-oxidents, many of which we don't need. Many additional ones are naturally removed by the kidneys already.  

Detox won't improve kidney and liver function.

Most contain diuretics which just increase the amount of times you will need to go to the toilet, meaning that you lose water and some salt from your body and this has a short term impact. 

On a detox it is mainly water weight that you lose, and not body fat.  But as most detoxes have restricted calories people will see some immediate impact.  

Most state in the small print, they must be taken as part of a healthy calorie controlled diet. So the truth is, you would be equally well off getting a more balanced lifestyle, and exercise plan for long term health benefits. 

It doesn't seem that there is scientific evidence to prove that a detox plan really works. 

Winter warmer - staying healthy tips

On nights like these, staying healthy might feel more challenging as going out running takes extra motivation, and as you cosy up for Xfactor or movies, temptations may creep in. 

Here are a few tips for keeping healthy as winter sets in.

Saturday night snacks

There is nothing nicer than home-made houmous, easily made with a hand blender or even a masher and served either with a handful of nachos if you can resist the rest of the bag, or else better again with celery, pepper, carrot and cucumber sticks. Here’s a simple tasty recipe (credits to the Dodrills in Mullingar for this one)

1 (15oz) can chickpeas5 cloves garlic choppedJuice of 1 lemon6 spoons of extra virgin olive oil (and a bit more if dry at end) (about 1/4 cup)Half spoon cayenne pepperTea spoon cumin seedsHalf spoon paprika

Mix and blend everything together, season with salt and pepper at the end and ensure just moist enough but don’t overdo the olive oil.

Roasted nuts

Best bet for snacking on nuts is to buy pistachios in the shell so you don’t just swallow down a handful in one go.   Unsalted variety cashews also make for a great treat. You can roast these in a roasting tin for about 10 mins in a drop of oil, and then add a pinch of salt at the end.

Fruit treat delight

Chop up a pink lady, grapes, and berries. Add some live natural yoghurt and top with some home made granola.

Home made granola: Mix a handful of porridge oats, with crushed up all bran, seeds (pumpkin, sunflower or any others you like), flaked almonds and crushed hazelnuts or any other nuts.  Add some agave syrup, and roast for c 10 mins. Allow to gel and then cool and break up.

Drinking/Hydration

Don’t forget to drink plenty of water, so even if you are having a couple of glasses of wine or a drink, you should drink water in between each drink. Water keeps you feeling fuller, and hydrated.

Exercise

When the weather takes a turn colder and wetter, consider your exercise schedule. Do you have enough indoor options? If you are less likely to get out for a walk as it is darker and colder, plan to attend a class, and commit to doing 15-20 minutes of additional workout at home, pilates, stretching or a bit of cardio.

Vitamins

Don’t forget to stay well – wrap up well, take a multi vitamin, and even consider getting the flu jab. The healthier you feel, the more likely you will be to stick to your healthy regime.

Check out the winter timetable at Complete Body Fitness.

Good luck !!