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3 more reasons with the research to back them up :) 4. Research has shown strength training greatly improves sleep quality, aiding in your ability to fall asleep faster, sleep deeper, and wake less often during the night. The International SportMed Journal suggests that morning resistance training or high intensity training greatly affects the quality of sleep and lengthens the time of sleep the night after training. 5. Energy levels will increase as a result as found by the National Institute of Health which suggests that the increase in energy expenditure (lifting weights), even after a minimal resistance training session has effect on energy balance and fat oxidation. 6. Keep your heart healthy as pumping iron can reduce your risk of heart disease. A study in the Journal of Strength and Conditioning found that those who lift weights are less likely have heart disease risk factors such as a large waist circumference, high fat mass and elevated blood pressure. It was also found that the morning after heavy bouts of weight training, blood pressure and resting heart rate were significantly lower in all subjects tested. Top Tips: - Lift weights to sleep better and prevent heart disease - Instead of reaching for that early afternoon cup of coffee, grab a barbell and get lifting

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Motivation Participating in a group exercise class challenges you to work out beyond your perceived limitations. Instructors are there to observe your body for signs of fatigue and pushes you to your limits. You are likely to work out harder and challenge yourself more with somebody encouraging you. Physical Benefits Group exercise class are available in a variety of workout styles. If your goals are cardiovascular improvement and weight loss specific, select aerobic-based classes such as boxing and HIIT. If you're looking to tone up and improve your muscular endurance and strength, circuit and boot camp classes are what you want. Accountability A group exercise setting helps keep you accountable to attend the class. When the instructor and other participants ask why you were absent, they generally are concerned for your well-being, and you will not want to have an "I sat on the couch" answer. If you are required to prepay for a group class, your accountability also increases. You have a limited number of classes that you paid for and are more likely to attend. So try out a range of classes, find what you like and reap the rewards :)

Boxing Class tonight folks, don't forget!! 7pm at St Mary's BC! 😊

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Hey Everyone, this is part 1 of our new segment "Woman and Weight Training" where we give you research based information on the benefits of weight training and how you should go about starting. 1. Doing cardio (running, cycling, etc) for 30-45 minutes will only burn calories for that duration and will stop as soon as you do. Lifting weight on the other hand will increase your resting metabolism as you add lean muscle to you body and therefore burn more calories as you rest. 2. Woman will see strength and muscle definition through heavy weight training as opposed to seeing large muscle growth. This is because, woman produce 10-30 times less of the necessary hormones for muscle growth as men do. AKA...you wont get big and muscular!! :) 3. As we get older our bones can become weaker and we may develop osteoporosis (brittle bone condition). Weight training is a great way to stop this from happening as it increase our bone mineral density making them stronger and healthier. Research has found that six months of weight training and sufficient calcium intake can increase your bone density by up to 13% which is incredible! Step 1: Start ensuring you are getting enough calcium into your diet. Good foods to do so are milk, kale, yogurt, cheese and broccoli.

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I've been asked a lot lately about wether or not people need to "go on" protein so I thought I'd share this and it will hopefully explain all you need to know :) There are two types of protein powder people can use and they both are a by product of milk. Whey protein is fast acting unlike other forms of protein as it increases muscle protein synthesis (muscles absorb protein faster). The second type is casein protein which is slow releasing in comparison and is essentially "drip fed" into the muscles over an extended period. As you can see, protein powders come from other nutrient sources (milk) which means there are no secret ingredients, steroids or anything of the sort in them that will make you progress quicker. Taking this on board, we can see that protein powder in relative terms is the exact same to our body as any the chicken, beef or fish we consume. It's all protein to help us recover and improve! So do you need it? If you are already consistently hitting all your daily nutrition goals then you don't need it. However, if you struggle hit your daily protein goals or find yourself unable to get a meal after the gym, then you may consider buying some. It's handy to have under time constraints but is in no whey (pun intended) necessary! Benefits: - Easy Source of Protein - Easy to Consume - Fast Acting (Whey) - May Curb any Sweet Cravings Negatives: - Cost - Taste (good or bad depending on brand)

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First of all, well done if you have lost weight, gained muscle or just feel better because of the lifestyle choices you've made. Here are 3 more tips that can make sure your never going backwards :) 1. Forget about FAD diets! If you hear people saying they have a quick fix for loosing weight, they probably do. The problem is thats all it is, a quick fix that is only TEMPORARY. None of these low carb, low fat, low calorie diets are maintainable...not to mention the effects they will have on your hormones balance and metabolism. 2. Be an 80/20 type of person! Life is about living, and nobody wants to be ultra strict or become obsessive about their food. I recommend 80% good quality nutrient dense foods and 20% foods you really enjoy (maybe you favour a bit of ice cream :P). This method is both enjoyable, maintainable and increased adherence to healthy living! 3. Get more sleep! Sleep is so important to weight management because of the impact it has on your hormones that control how you burn fat, how you store fat, and how you're maintaining muscle. The better your hormone balance, the better your weight management. Work hard and make the most of each day so that you give yourself those recommended 7-8 hours sleep each night!

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Not a bad idea some days :P

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Plan Ahead Why do most people fail? They don't set goals and write out a detailed plan on how they will attain the goals that they set for themselves. For those that do try to plan ahead, the endless number of books and articles all saying something slightly different just create confusion. So which book is correct and what do you use? They all have truth to them! Most methods mention will work, but just not forever. This is where planning comes in. I set up a training cycle in 12 week blocks for each phase of either muscle growth, fat loss or specific components of sports performance (depends on the season). Breaking this large block into 3 smaller blocks (4 week blocks) will make things more effective and interesting as different types of training are incorporated. This means the client/trainee gets exposed to the maximum amount of stimulus and variation which will see the most significant changes to their body. Summary: - Set a clear goal (e.g. 3kg weight loss, squat 150kg etc...) - Make a plan - how long do you have to reach your goal? - what type of stimulus does your body need? - how can u keep it interesting for yourself? - schedule a deload (reduction in training volume) every couple of weeks

The Boot Camp New Ross's cover photo

Boxing Science

Ever wonder why boxers are in incredible shape and have so much energy the whole time? It's because of science based training methods: - Boxing Specific Training (Increase Cardiovascular Endurance) - Resistance Training (Increase Strength & Power Development) - Rest & Nutrition (Recovery) Committing to 2-3 days training a week as well as good nutrition and rest will see great results for weight loss, muscle tone, strength and general fitness! (y)

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We've been away from social media for a while but we're back and have lots of plans for the near future :D Starting with a new class to offer! If you're looking get fit and let out some frustration at the same time, our new Box-Fit Conditioning class are guaranteed to work! Come along and give it a go :)

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Another good session yesterday at our Saturday class, a good turnout and a good laugh! Plenty of sore legs today we hope!