Trainer Tips from 1escape It’s that time of year again. Suddenly there’s sneezes and coughs everywhere you turn. Follow these simple steps and you may lower your chances of picking up a nasty cold.
This section is dedicated to giving you some great fitness tips to help you with your training and keep you motivated and on track.
But first. Coffee!
At Iconic we love when we hear something we enjoy is good for us as it takes away all guilt (we don’t do guilt!). It’s the little things in life that make us happy and nothing perks us up better than a decent cup of coffee.
If you regularly partake you know how it can inject a bit of life into you almost instantly, but did you know coffee has antioxidants and can help you workout for longer at a more intense level.Read more
Get with the strength training program
If you were promised a magic potion would let you burn calories while decked on the couch, make you feel stronger mentally and physically and improve your long term health would you be interested?Read more
Get ready to change your walking and running routine. Aqua Run is exclusive to Iconic Health Clubs and gives you all the benefits of running without the heavy impact on your legs.Read more
Voted National Gym Team of the Year, Icon Health Club are certainly filling the gap in the industry when it comes to putting their members needs at the heart of the business
Dublin Gazette Feature
As we launch our Summer timetable we are delighted to introduce our new Gym Class Hero option. For only €10 per month you will get priority booking on all classes 7 days in advance. With thanks to your member feedback we have introduced this option. There will be limited availability, so contact us today to arrange your VIP Gym Class Hero bookings. Read more
A healthy life style will make your heart healthier. Here are 10 things you can do to look after your heart. Read more
Whether you’re a regular runner or new to it all, running can be difficult. Even if you’re trying to get fit, playing a sport or simply running after the kids, there are so many things to consider. Are you running too fast, too slow? Strides too wide, too small? This is why we’re giving you 5 top tips on how you can correct and improve your running technique. Read more
‘Aussie Flu’ has been the talk of the town in the first week of 2018 in Ireland. Reports are stating a 10% increase of people on trolleys in hospital from this time last year. Experts are also stating that this could be Irelands worst flu epidemic since 1968, with this in mind people are understandably looking into the best ways to prevent catching the disease and it turns out regular exercise is one of the best ways to go about preventing catching the flu. Read more
DO: Stock up on healthy snacks and fresh produce. Put these full-filling nibbles conveniently within reach. Make them the fastest, easiest option to ward off hunger. Mix sweet and savory for a multi-craving buster. Read more
Want to start adding weights to your fitness regime but don’t know where to start? Whether it’s for strength, weight loss, lean muscle gain or overall fitness, here’s some simple advice to get you started. If you want to know more, make sure to ask a member of the team on your next visit! Read more
1. PROBLEM: YOU EAT THE WRONG LUNCH
Breakfast is the most important meal of the day, right? Not so fast. Sure, it’ll set you up nicely, but choosing the wrong lunch will leave you with a lack of energy, especially if you’re working late.
If you crave an afternoon catnap, you’re probably not getting enough protein midway through the 9-5. ‘If you’re sat at a desk all day, a protein-rich lunch will keep your physical energy topped up through to the evening,’ explains registered nutritionist Rhiannon Lambert. Read more
Look out for these simple signs that show you might not be drinking enough water. Read more
Ever wondered what is the best workout/diet to follow for fat loss? If you follow the top 10 tips below you cannot fail. These are the fundamentals to having fat loss simplified.
1. Lift weights
Don’t just do Cardio to lose weight? Resistance training gives you a metabolic spike for an hour after your workout. As your body is requiring more oxygen you will be burning off another 25% even after you finish the workout. However, if you are a beginner, you will lose more weight from improving your cardiovascular fitness and endurance first.
2. Do Circuits with Compound Exercises
Compound exercises that use at least two joints such as squats, bench presses, chin-ups, and deadlifts require more of your body’s musculature & will require more energy. The end result is that you will burn fat. Perform these in a circuit and you will accelerate your body’s fat burning ability!
3. Use shorter rest periods
Aim for a rest period of 10-30s between exercises. If you are new to training start off with 60 seconds. Each workout reduces the rest period to each set by 10s by keeping the weight and reps constant.
4. Do more sets
If you are used to doing the standard the 3 sets of 10, pick the first two compound exercises in your routine and try adding more sets. The more work your body does, the more energy it will need to recover & the more fat you will burn. Overtrain and you will actually gain weight. Pro tip: when you cannot lift at least 50% on what you started out with lifting, you have performed enough sets.
Sprinting in short bursts is proven tirelessly by science that it better for fat loss. Try 8 rounds of 20-second sprints with a 10-second rest at the end of your workout. Science has proven high-intensity interval training is more effective any day of endurance training such as jogging.
6. Get at least 7 hours of sleep
Personal Trainer and fitness expert Mick Finglas from Dublin’s Icon Health Club say’s, “Easiest way to burn fat is to sleep more!” Not getting enough sleep increases your stress hormone cortisol which can decrease your productivity in work, but more importantly drastically decreases your fat burning ability irrelevant of diet and exercise!
7. Drink more water
Being dehydrated will hamper your fat burning ability and make you hungry! Stop your hunger, burn more fat and get leaner by drinking enough water.
Aim to drink at least 2 litres of water throughout the day. Try using small cups when drinking the water, to encourage you to get up more frequently.
8. Eat more protein and vegetables
Feel fuller for longer, increase your metabolism and burn more fat by eating more protein. Double your portions of organic meats, eggs, and fish with green vegetables and you will find you will have no room for anything else! But if your Vegan and struggle to increase protein in your diet, no problem, there are various vegan protein powders online which you can supplement your diet to increase your protein intake.
9. Remove sugar from your diet
This is by far the best fat burning tip of them all, remove this from your diet and not only will your waistline thank you but also your health.
10. Finish Something
With any fat loss training program you read or diet you try, once they have the fundamentals above you will burn fat. The hardest part is not giving up. When you start something to forget about how much fat you are losing, finish something and let other people tell you how much fat you have lost! For more help and advice don’t forget to book in with our friendly personal trainers to make your fat loss journey easier!
To celebrate @WellbeingDayIRL we have extra classes running this Friday!
We are open to all local businesses, staff and corporates so bring your friends along to enjoy the fun.
Booking is essential so call us on 01-4053777 to book your space!
There are numerous health benefits gained through the regular practice of yoga and the ethos is about increasing your well-being, improving flexibility and finding inner harmony. If this sounds appealing, it’s worth noting that it takes very little time for the benefits to be experienced even if you are a complete beginner and not as supple as you would like to be. In the first instance, it is best to seek guidance from a qualified yoga teacher – as an example, try yoga classes in Dublin at the prestigious Icon Health Club where there is greater attention to detail with smaller classes. This way, you’ll learn each posture and understand correct alignment.
This month we are embracing all things Irish including our Seachtain na Gaeilge week, our special Céilí and our Paddy Pedal 100 mile Challenge. Sign up today via our mobile app! Here’s a quick video with all the details.
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Bank Holidays: 09:00-18:00