Benefits of Step Aerobics
Step Aerobics was once the hottest craze in the 80’s! We have made it even hotter! Join our energetic Shane in this hour long fusion of cardio, step, and aerobics. Suitable for all levels. Perfect For those who are looking ease into exercise too!
Aerobic exercise is an important part of a well-rounded exercise routine. Many different forms of exercise can give you an effective cardiovascular workout, and step aerobics is one of them.
What is a typical class like?
Step aerobics with Shane typically consists of sets of choreographed movements performed on a raised platform with some of his best tunes. The movements are designed to work the entire body and cardiovascular system. BOOK YOUR CLASS
Exercising with an aerobic step provides several fitness benefits that can help you in daily life. Even 1 class a week will provide both cardiovascular and muscular endurance. Sweat to Shane's beats and have great craic too.
Along with making you fitter, aerobic stepping will also benefit your overall health. The intense cardiovascular workout will make your heart and lungs work more efficiently. The calorie burning aspect of the exercise will help you maintain a healthy weight, and avoid weight-related problems such as diabetes, heart disease and joint pain.
As you progress with step aerobics, it is possible to make the exercise more challenging with a few modifications. Our aerobic steps come with extra sections to make the step higher. Increasing the height will make your workout more difficult and burn more fat.
Join Shane every Thursday evening at 6pm. Download our Purefit Booking App today and register. Pay online or in studio. BOOK YOUR CLASS
Once you reach 40 you will notice that it's becoming harder to shift those pounds. As you age your metabolism tends to decelerate 4-5% every 10 years.
This is not the only contributor to increased weight, we become less active and as a result our muscle mass decreases. Basically if we don't use it we lose it. Literally our muscle melts away. To get over this metabolic speed bump, we need to increase our muscle mass. What does this mean? As part of your fitness regime it's essential to incorporate resistance training into it. By using barbells, dumbbells and kettlebells you are preventing muscle loss and boosting your metabolism. Furthermore, to aid in preserving your muscle, it's essential to increase your intake of protein and avoid dieting repeatedly. Being in calorie deficit through dieting will not only encourage weight gain as soon as you eat normally again but it will starve your muscles of much needed protein. The result is muscle loss with weight gain as a result of a slower metabolism.
Boost your Metabolism?
Regular exercise is key to keeping your metabolism ticking over. Two to three resistance classes a week is enough to maintain your muscle mass. Lets say you gain a pound of muscle. That muscle will now burn approximately 50 calories extra a day as opposed to gaining a pound of fat. It's so important to know that muscle is very metabolically active and you don't want to lose any muscle.
So train with weights that are comfortable for you, create that resistance against your body, increase your protein. Why wait for age to increase the pounds. Take control now by exercising regularly and embrace the weights to lose the weight.
It’s that time again…you know that time of year where you promise yourself you will lose weight, save money and eat healthier. We have all made those promises and January is usually the month, where we decide to make those changes. We understand how hard it can be sometimes to motivate ourselves but if you follow us we will get you back on track. We are delighted to announce our NEW CLASS timetable 2017. A much anticipated class that I am really excited about is our PURE NUTRITION CLASS. This will be on at 8pm every Tuesday and it will be included in our €59 membership. In this class I will focus on a different topic each week.
WHAT TO EAT TO GET MAXIMUM RESULTS!
HOW TO PLAN MEALS EVERY WEEK WITH AMAZING RECIPES!
IS FAT GOOD OR BAD!
UNDERSTANDING NUTRITION LABELS
This is a class that will educate everyone and will provide support and advice for everyone, whose goals include dropping weight, proper fuel for workouts, how much protein do we need etc. You will not want to miss it. First class starting 10th January. Limited numbers so ensure you book in via our booking app.
Simple 7 Day Meal Plans
For the next 7 days, I have really simplified the meals for Marian. She is going through a tough time at the moment and any extra energy she has will be needed for her recovery. So with that in mind, the following 7 days will be very easy to follow and as long as you have the ingredients then it should only take you a minimum of 5 minutes and maximum 30 minutes to prepare your meals.
7 DAY MEAL PLANS
I've got a serious wake up call...just what I needed
Wednesday 19th October
Booked in for Spinning today. I need to do at least one spinning class a week. I just love this class. Ger really knows how to motivate us. Food is going really well today. To be honest I know I could do better with the food. I will try harder. I had a bad night with Lily but I know Spinning will give me a massive boost of energy. I could do with it.
Thursday 20th October
Felt great after Spinning last night. Ger was on fire last night. I got my heart rate up to 189 which is the highest I have gotten it in any class. Had lean steak and broccoli this evening. I do however think I’m over indulging in cottage cheese and greek yogurt. I need to watch my portion sizes too. I haven’t fully stuck with the eating plan, but will see tomorrow at weigh in if I’m down a few pounds. Booked into SweatBox tonight, I can’t wait.
Friday 21st October WEIGH IN
I had porridge this morning, scrambled eggs for lunch with cottage cheese and greek yogurt. I know I have to cut down on these. Loved Sweatbox last night, oh my god did I sweat. It was great fun too. I need more of these classes. I’m tired today, had a draining day at work, so going to have a rest before class. Tonight is weigh in time. If something in my measurements or even my body fat has reduced I will be happy, even if the scales doesn’t move. I will be disappointed but I’ll try not to let it get to me too much. Haven’t tried anything really on meal plan yet, hoping to make some bits at the weekend. Chicken fajitas sound fab, maybe a treat if I’m down tonight. Fingers crossed.
Saturday 22nd October
Had my weigh in, and I wasn’t down on the scales, but I am down 1 and a half inches from my waist, 1 inch from my chest and body fat was down 1.3%. Delighted I was down in some way, it can be very disheartening when nothing changes.
Sunday 23rd October
Food is going great, I am officially sticking to the meal plans. Should definitely have a loss next Friday. My aim is to do a class every evening, might have to reduce the classes next week as we are moving house.
Monday 24th October
Bad news, I had to leave work there. My back is absolutely crippling me. Had a prolapsed disc during summer looks like it's back to haunt me. Have painkillers taken now and going to lie flat on it. Pain was worse in work from sitting down. Food still going well though, I know the last time it happened I was advised to stay away from lifting weights and body weight exercises. Going the doctor in the morning so I'll ask him then.
Tuesday 25th October
I'm bed bound and off work, got some pain killers and muscle relaxants and have heat patch on my back. I am more determined to stay extra healthy. I need to get this weight down. I'm more or less sticking to Fiona’s meal plans with one or two tweaks if I don't like something. It's definitely my weight making this worse so I need to get it down. I am remaining positive. This thing with my back is making me more determined to stay on track.
Even though I know I didn’t gain it overnight a part of me expects to lose it overnight! How does that make sense. I dreaded last Friday's weigh in. I was out on the Friday night before and I tried to be as healthy as I could. I have learnt now over the past few weeks that it's going to be tough sometimes. Especially when life gets in the way.
I want to be honest, I fell off the wagon for the past few days...
Monday 17th October
Bad day today, had to come home shivering and bones aching. I was hoping to go to class this evening but it’s not likely! When I don’t exercise my healthy eating plan goes out the window. Exercising keeps me focused. it’s a habit that I have to maintain, otherwise I’m going to start eating crap. Hopefully I will feel better tomorrow.
Tuesday 18th October
Ok so the last few days have been really shite to be honest from Saturday onwards food hasn't been great at all. I'm back on track starting today and will be doing my shopping after class today so I'll be prepared for the rest of the week. No more distractions from now on. I probably won't be down on scales this week but I need to be able to accept it and move onto the next week. Usually when I've one bad day it throws me off and that will turn into a bad week and sometimes even a bad month. So once I can get myself back on track I'll be happy with that. So far so good this morning it's only early yet but feeling good today.
Purefit Transformation Marian’s Blog
Friday 14th October 2016
The day after my weigh in! I was happy enough with my 3lbs down. I know I can do better. The food is definitely the hardest part. Trying to get organised is my downfall. I can slip into old habits. It’s my sister’s birthday tonight and I will have a few drinks. I will try and stick to vodka and sparkling water with a slice of lemon. I am determined to do the best I can. I do feel guilty for having a few drinks. There was a lot of party food and I didn’t touch it. That is a first for me. So I am proud of myself.
Saturday 15th October 2016
Feeling tired after the night out last night. Delighted I didn’t touch any of the party food. I don’t feel as guilty now today. I still had a bit more drink than I thought I would have. It was only one night, and I'm back on track again. I had a cottage pie prepared from the day before. So I will eat that today. I’m not that hungry but I know I should eat. It’s not the best but it’s better than getting a takeaway! Fiona is texting me everyday asking me about my food. The words ‘preparation’ and ‘planning’ are her favourite words.
Sunday 16th October 2016
I’m still very tired today. I have made a decision not to go out bank holiday weekend. It's not worth it. I had scrambled eggs and toast for breakfast. The birthday cake is still in the house. It’s the only thing that’s tempting me. Fiona gave me a 7 day meal plan that I was to start on Friday but because of the birthday party on Friday night and feeling tired over the weekend, I haven’t started yet. I am not prepared. I am making healthier choices though and staying away from takeaways. Mams making a roast dinner today but I won’t have any gravy. Looking forward to getting organised for the week. Booking my classes this evening. Having a class to do in the evening time is keeping me focused. I need that. It’s easy to sit in front of the telly and eat away. I’m so guilty of that. One day at a time! That’s what i have to do. My family are great, they are really encouraging. Fiona recommends that everyone follow my meal plans too. It will be easier for me if I don’t see any crap in the house. Appreciate all the support from Purefit followers too. It makes it easier to stay on track! Want to stay on track for as long as I can and get this weight down.
First week of plan has been very tough to stick to. I came to Fiona for help. I knew she could whip me into shape. I also knew that food was my downfall. I realise now I am an emotional eater. I eat when I'm happy, sad, bored and even before I go to bed. I crave all the wrong stuff. I told Fiona my story and she advised me to start with a small change first. For example cut out bread. I was eating so much of it. I didn't want to start with a small step, I wanted to go right in at the deep end. I wanted results fast. I wanted a strict diet plan. I knew I would only stick to it for a week, but in my head I was going to lose loads of weight. I needed a kick start to get me motivated. I wanted the pounds to come off me. Fiona explained the risks of extreme diets or dramatic changes to my lifestyle. I didn't want to listen. She wanted me to change my mindset, and then my habits would improve. She wanted me to become more aware of why I was eating all the wrong stuff. I wanted to lose weight right now.
Marian's Weight Week 1
Slowly I realised that it was going to be tougher this time. I had completely fallen off the wagon. My initial weigh in was nail bitting. I knew I put on weight but the fear of those numbers, it was hard. Stepping on the scales, there was no turning back now. We decided to do the weigh in every Friday evening. This was a focus that I needed. Fiona gave me my 7 day food plan. It didn't seem too bad. Firstly I cut out the takeaways and treats at the weekend, which is a first in a long time. Even though my clothes still feel tight, I feel less bloated. I have cut down on the bad carbs so much. I am feeling really hungry though. Fiona had advised me to eat more protein to help me feel full. I trying hard to stick to the plan, but Fiona has been great, she is helping me substitute foods on the meal plan that I don't like.
Just got my week 1 weigh in, I was really nervous. I know I could have been better on the plan, but I have made some changes. I'm down 3lbs this week! Happy enough but i know it's a long road, I am willing to stick to it. I'm going to try week 1 again. Get my shopping in and be more prepared. Chat again next week after my second weigh in.
Week 1 Meal Plan
Marian’s Weight Loss Journey ‘Fallen Off The Wagon Round 2’
When Marian started with us in 2013, she had a goal to lose 10 pounds. She signed up for our Purefit6 programme with a starting weight at 12st 7lbs. By the end of the 6 weeks she had lost inches and over 16lbs. She had the tools and was ready to do it on her own. She remained dedicated but slowly the bad habits creeped back into her life. Marian’s journey doesn’t stop there. At 28 years old with a 15 month old, working full time, it was becoming increasingly more difficult to prepare food. Sleepless nights meant very little energy during the day so reaching for sugary snacks became all too easy. The weight slowly went back up and much more. Her current weight is now at 14st 4lbs, body fat 44.5% Not one to make excuses, but that’s her reality, like a lot of full time mums, family comes first, and in Marian's case, reaching for carb heavy and sugary snacks was second nature. However Marian needed to gain back her confidence, her weight was getting her down, so she finally came back to me. She told me her story. She was desperate to get back on track. She needed my help and I was going to give it. I knew Marian was an emotional eater, so with a few gentle chats on her triggers, a structured meal plan, with easy to follow recipes Marian was ready to start. She has always struggled with her weight but this time it is different, this time she wants to be a healthy mom for her baby. She wants to be a positive role model for her child. Another big incentive is she wants to fit into her clothes she wore 3 years ago, she wants more energy, she wants to fell happy about herself again. This is her journey with Purefit.
As a trainer and nutrition expert I will guide her every week on foods, she will have weekly weigh ins and measurements done by me. She will participate in at least 3 classes a week. Every week we will post up her journey, her foods, her measurements. We want people to follow Marian every week. Give her the boost if she is finding it difficult, follow her meal plans and we want you behind us so post up your stories, start your weight loss journey with us too. I know Marian can do this and with all of our help she can get there.
If you are struggling with your weight follow Marian and her weight loss journey. I’m going to help Marian for as long as she needs it. This will be an integral part of her life now, it needs to be for her own health. So come on support Marian, share her blog every week with your friends. Be part of Marian’s weight loss journey. In this weekly blog Marian has agreed to share her weight loss journey in the hope that it will keep her on track. If she feels more accountable to hundreds of people then she will more than likely stay on track. Even if she does fall off the wagon, we are all here to help her get back on track.
The weekend is almost here! You have eaten and trained well all week so you want to relax a little but not undo all your hard work.
Here is a simple recipe that will tantalise your taste buds without jepardising your healthy eating.
Chicken Enchiladas For a treat day
Serves 4 - (Each serving contains approx 420Kcal)
450g chicken breast cut in strips
250g onions, finely diced
1 red pepper, sliced
1 yellow pepper, sliced
1 green pepper sliced
2 large mushrooms (washed and chopped)
2x400g can of chopped tomatoes
50g low fat mozzarella cheese
8 small tortilla wraps (approx. 100Kcal each)
1 tsp bouvillon stock (optional)
2tbsp light soy sauce
1tbsp olive oil
1. Heat olive oil in a large non-stick pan. Add the onion and chicken breast strips and fry for few minutes until chicken is cooked. 2. Add chopped tomatoes, peppers, mushrooms, soy sauce, stock cube and chili powder. 3. Simmer uncovered for approximately 25 mins until the sauce is thickened. 4. Spoon the mixture into the middle of a tortilla and roll. 5. Place into oven tray. Repeat with the remaining tortillas. 6. Sprinkle with low fat mozzarella cheese and place in oven at 200 celcius for 5mins or until the cheese is slightly crispy.
We are so excited about our new timetable. There are classes to suit all levels and ages here at Purefit. We are dedicated to health and fitness and we know how to have fun while doing it too. We love what we do and it shows in the classes. There is always banter and craic, along with sweat and the odd tear too. If you want to get a good workout and release some tension and have great craic too then Purefit is the place to train. We know everyones name and it is a place to make friends too. So why not try our classes and feel the love when you walk in the door. We care about your health and wellbeing, so why not check out our new timetable here.
More details on each class will be available on the Purefit booking app. Give us a chance though. It's going to take us until tomorrow afternoon to update all the classes on the backend. This time we have two types of memberships. Regular membership for €59 for 4 weeks with unlimited access to classes. This does not include the 7am morning classes. Please note if Regular members want to access 7am classes, a supplement of €3 applies per class. Then we have the Early morning membership for €39 for 4 weeks. If you are only interested in early morning classes this would suit you. Please note if Early Morning members want to access other classes, a supplement of €3 applies per class. Book your classes here or on 0876743616
LOSING THE WILL TO STAY FIT AS YOU GROW OLDER
I met my mother off the bus at Galway Train Station on Thursday. She was coming from Kerry and travelling to Mayo. She is in her early 60’s and is a very active woman. When I met her I carried her bags, she was hungry and a little cranky so food was her priority. As we walked through Eyre Square, I noticed that she was walking particular slow. Maybe I’m a fast walker, so I slowed down. She seemed out of breath. This did alarm me because she was always active. She worked hard all her life and is blessed with her health. No traces of osteoporosis, very strong and healthy. She has a great diet and even though she lives on her own, she always cooks dinner for herself every evening. This is a great focus for her. However this breathlessness bothered me. So I asked her was she ok? She said that she is gotten unfit and has given up on exercise and is too old for that, this was her response. I was so shocked to hear this. It wasn’t that she couldn’t exercise it was that she didn’t want to and thought because she was just over 60, the need to exercise was less important. She listed out so many excuses, the weather, tiredness, lack of energy, nobody to walk with, it was too dangerous and no time. These excuses I have heard a million times. I felt my mother’s attitude had changed. Maybe she wasn’t surrounded by people who wanted to exercise and she lost motivation. This can happen to anyone at any age. Losing motivation and creating all these excuses is not age sensitive. Her friends were of the same attitude. Funny thing is they were envious of anyone that did exercise. When I told my mother I had done Gaelforce West last weekend, she said oh my god that is amazing, I wish I had your energy. Maybe I am bursting with energy but it takes effort. I set a goal for myself and I commit to them and just do it. It’s not always easy and I have to push myself when things get very tough. I sometimes hear my inner voice saying ‘are you crazy for putting yourself through this” I quickly say cop on, and tell myself I can do it, and imagine the feeling at the finish line. That’s what gets me through it. it’s not my physical capability it’s my want to do it and my ability to ignore the pain. That’s what drives me. I’m not saying that my mother should do Gaelforce but what I am saying is that she needs to set herself an achievable goal. She needs to change her mindset and this can only be done by encouragement from everyone around her. A leg up is all she needs. This could be asking a friend to go for a walk. Getting up earlier and making time to do a little bit. Buying appropriate shoes and clothing for all weathers. Choosing safe paths that are well lit. Eating little and often to ensure you don’t have dips in your sugar levels. Eating healthy snacks to avoid sugar slumps. These are all the tips I gave my mother. Since I don’t live in the same county as her, all I can do is send her daily text messages of a few exercises to do. An exercise programme that’s simple to follow involving muscular strength based exercises for her bones and an aerobic training plan for her cardiovascular system. She can do both in the comfort of her own sitting room. If you know someone who is like my mother share this and help them change their attitude. It’s a long road, all I can do is guide her, she has to believe and want to do it too for herself. She is probably going to kill me for writing this and posting up her picture. It’s for her own good.
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Easy to follow recipes! Weight loss and feel good factor a sure thing! What's not to love about my 14 Day Shred Programme.
Incorporating easy to follow meal plans and exercises you can do with little or no equipment.
Download Meal Plans Here
We are nearly at the halfway mark!! Hope the healthy habits have kicked in and you are feeling more energised.