Here we give you some tips on healthy food sources, balanced meals, energy drinks and much more

The Easter egg is a huge temptation and whilst we know some of you are going to treat yourselves this Easter, don’t forget to include the natural egg in your diet all year round. Eggs pack a nutritional punch and are great for muscle recovery after a workout. They are affordable and best of all tasty!

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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.

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It’s easy to get confused on protein. So many foods, from Snickers to Weetabix, have some added in. But how much do we need, and from what sources, and if we are exercising a lot do we need more?

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Iconic Health Clubs have teamed up with the fantastic Eva Burg. Eva is a qualified Nutrition & Health Coach and an award-winning Health & Fitness Blogger. She is the voice, cook and photographer behind The Healthy Tart blog where she shares recipes & nutrition advice for a healthier, happier you.

 

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Iconic Health Clubs have teamed up with the fantastic Eva Burg. Eva is a qualified Nutrition & Health Coach and an award-winning Health & Fitness Blogger. She is the voice, cook and photographer behind The Healthy Tart blog where she shares recipes & nutrition advice for a healthier, happier you.

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Homemade Electrolyte Drink

Iconic Health Clubs have teamed up with the fantastic Eva Burg. Eva is a qualified Nutrition & Health Coach and an award-winning Health & Fitness Blogger. She is the voice, cook and photographer behind The Healthy Tart blog where she shares recipes & nutrition advice for a healthier, happier you.

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Quinoa-black-bean-burger_sliced-portrait

Quinoa-black-bean-burger_sliced-portrait

Iconic Quinoa And Black Bean Burgers

Prep Time
10 mins
Cook Time
1 hr
Total Time
1 hr 10 mins

Quinoa and Black Bean Burgers with Chilli Lime Vegenaise will satisfy all your BBQ cravings without the need for meat. They are delicious, vegan, high in protein and the perfect post-workout meal.

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Pre-Halloween

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

Been busy over summer? Gone away maybe or been running around after the kids? Routine is easy to slip out of, so here’s some help on how to get back into it! 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

Fatloss simplified, tips to make your weightloss journey easier

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.

5. Sprinting

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!

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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We have teamed up with IRUPA to join forces with the rugby players of Ireland to support their #TackleYourFeelings campaign. We have a pair of premium tickets to give away to one lucky participant for Leinster v Wasps on March 31st at the Aviva Stadium. To enter simply watch the video below and register your interest to participate in the campaign via the form below. Please note that entries close on Monday 6th March so don’t delay.

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January & February are traditionally the busiest months across the globe for gym usage. The good news is we are a private members club so we only replace the numbers who leave us each month so although the clubs may feel busier, it is our members who are just attending more frequently. This is great to see and we have added on loads of extra classes in preparation for this time of they year.

In addition we have added an exciting new feature to your class booking app. You can now simply add your name to a waiting list if your favourite class is full. You will receive an email when you have been allocated a space. Give it a try but remember if you can’t attend a class yourself, to cancel your booking!

VALENTINES 2017

On Tuesday 14th we felt the need to spoil our amazing members by sharing the love on Valentines night. Last year it was a massive success so we continued in the same vain this year! We provided fresh Roses, Strawberries, Chocolates and Prosecco to all members who attended on the night.
If you missed out this year be sure to make it next year and watch out for any upcoming events on our news section of our website! Read more

To celebrate the release of Disney’s Beauty and the Beast in Irish Cinemas, we have teamed up with Walt Disney Pictures Ireland to give our members the chance to see it before anyone else at an exclusive preview screening in The Savoy Cinema, Dublin on March 12th.

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BRING A FRIEND FOR FREE this February

A date for your diary:  Bring a friend for free and get the benefits of working out with a friend: Tuesday 14th – Sunday 19th February

Valentines is all about matters of the heart and this month at ICON Health Club we are celebrating Healthy Heart Month. What better way to ‘Share the Love’ this month & get your heart fitter, faster & stronger than training with a friend. Yes, it’s not all about soppy love poems and romance at Valentines, it is also a time to think about your heart in other ways. When it comes to working out, having a friend along for the ride – or lift – can be beneficial and keep you on track with your goals. Read more

Valentines is all about matters of the heart however it doesn’t have to be all about romance. This month we encourage you to look after your Heart with our ‘Healthy Heart Challenge’. Raising your heart rate will not only improve your cardio fitness but also burn calories. This in turn will reduce stress on your heart and vessels.
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I’m delighted to introduce the new ‘back stage’ segment of our newsletter, designed to keep you updated on some of the day-to-day running of your club and inform you of some of the backstage procedures we under take to make your membership as enjoyable as possible. I’m looking forward to contributing to this each month but if you have any feedback, please do not hesitate to contact me on clubmanager@iconhealthclub.ie or in the club.

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Body Pump 100 23rd Jan 13:10 & 17:40.

The bodypump workout is refreshed with new music and new moves every three months. Using light to moderate weights with lots of repetition, bodypump gives you a total body workout. With instructors coaching you through the scientifically proven moves, and the motivation and music pumping, bodypump will drive you to achieve much more than you would on your own. You’ll walk away feeling strong, powerful and ready for more.

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Don’t forget if you have a friend who’s been thinking about joining the 1escape Health Club, you can Refer a Friend for a FREE 1 day pass to the club via our Iconic Health Clubs app.

They will be emailed a 1 day pass straight to their inbox and they will have 30 days to use it!

Or alternatively, click here!

Finding time to eat our meals throughout our work day is starting to become a struggle to try fit in. Which means that we are eating our food too fast for our bodies to digest them properly. Your stomach actually takes about 20 minutes to “figure out” that it’s full, so in terms of weight loss, slow eaters consume less food because the stomach has enough time to communicate with the brain that it’s full? Read more

Pre-Workout Side Effects and how to avoid

Pre workout supplements are sports nutrition supplements marketed to increase the performance of your workout, give you more strength when performing the workout and thus claim to increase muscle growth and reduce body fat. What the supplement user is not told is the common side effects of pre-workout supplements. This article is brought to you by one of our expert personal trainers Denis Raynor who outlines some of the most common side effects of taking pre-workout supplements and how to avoid them should you wish to take them.

Generally, the first time you take a pre-workout supplement, you will an immense rush of energy. Dependent on the supplement, you might experience the purported benefits of taking them. You almost become reliant on these supplements for your workout and expect to feel that same rush when you use a pre-workout supplement. For some people, it almost gets to a point that unless you feel the same energy, tingly sensation, or mental focus, you might consider it a terrible product. Almost like a drug, you might go in search of a stronger product to experience the same feeling as your first time taking a pre-workout supplement.

Unfortunately, those who do take pre-workouts on a regular basis may encounter that these pre-workout supplements also have some drawbacks. In particular some common side effects of taking them. What we must outline is that pre-workout supplements are not for everyone. In fact, you don’t have to use them to achieve results in your workouts. And even worse, if pre-workout supplements are not used properly can have serious side effects to your overall health.
Here are some potential side effects and how to avoid them when it comes to pre-workout supplements.

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Are you tired of battling with your weight?  Does it feel like no matter how strict your diet or how many times you go to the gym, you just can’t seem to shed the pounds?

If you really want to transform your body and feel great, it’s time to stop thinking about your weight and start thinking about your body composition!

What you need to know


Your body is mainly composed of muscle, fat and water.  When you exercise more or start dieting, your body composition will change, even if your weight stays the same. This is because:

As you exercise more, you develop more muscle mass and reduce fat.  Your weight may even increase at a certain point, as your muscle mass increases.

Quick-fix, crash diets may produce speedy results, but the weight loss will be in the form of body water and healthy, lean muscle tissue.

Very low calorie diets may force your body into ‘starvation’ mode, storing body fat rather than burning it.  So even if you lose weight, your fat ratio will increase.

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Top 5 ways to Sabotage your Weightloss Journey

1. Eating when you aren’t hungry
If you are working out consistently and eating the right foods it may seems strange that your fat isn’t simply melting away. It could be that you are eating too much food.Try tracking your food for 7 days. You may be surprised with your findings.

2. Not watching portion sizes
Even if you work out frequently, over eating could be sabotaging your progress. Try weighing your food for a few days until you understand what you portions should look like again. Still hungry? Bulk up your plate with as much salad and veg as you see fit.

3. Only doing cardio
Cardio is great when complemented with weights. Like all exercise regimes, when they remain the same, not only do they become boring but your body learns to cope and begins to plateau. Mix things up!

4. Eating the wrong calories
If you eat 2,000 calories worth of broccoli or 2,000 calories worth of chocolate it’s the same right? Wrong! Believe it or not eating the right amount of the wrong calories can have a huge effect on you and your goals. Avoiding processed foods and reading up on fats and sugars is a great place to start.

5. Not reading labels
Healthy cereals, fat free products… you may be shocked when you read the nutrition labels and ingredients list. As a general rule, when fat is removed they have to replace the hole and that generally falls to the job of sugar. Make sure you read the labels when doing your shop.

sugar cravings - top 6 ways to reduce - Iconhealthclub

1. Willpower is a finite resource
Relying on willpower alone requires huge amounts of mental energy, which is inevitably in low supply at the end of a long day or during stressful times. Have a plan in place that will help you to stop, or at least diminish sugar cravings before they even start.

2. Get consistent, quality sleep
When you don’t get enough sleep, you will be low on serotonin, the neurotransmitter responsible for a positive mood and overall feeling of well-being. Since carbohydrate consumption promotes the release of serotonin in the brain, you will naturally want to eat more carbs in order to balance your mood.

3. Allow yourself a cheat meal
Cutting out sugar and excessive carbs is much easier if you know that you’ll be able to enjoy them from time to time. The use of a cheat meal (one meal, not an entire cheat day) is a great way to satisfy a sweet tooth but still stay on track with your diet. You will also increase your leptin levels which will decrease your feelings of hunger. Cheat meal top tips! Keep it to a one hour window of time, and make it the last meal of the day. As long as you stick to those, you can eat whatever you want.

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Avoid getting a cold this winter top 6 ways icon health club

 

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.

1. Wash your hands frequently. Cold and flu viruses need to get from nose to nose. They’re passed around in mucus, sometimes from coughs and sneezes but also via hand contact. If you have a cold and virus-infected mucus gets onto your fingers, and you then touch a door handle, you leave the germs on it. When another person comes along and touches the handle, they pick up the virus on their hands. If they then touch their nose or eye, the virus is transferred to them. So washing your hands is the best way to lower your risk.

2. Keep warm – especially your nose. Colds are seasonal – there are more around in the winter and that’s probably because our noses get cold. This may sound strange but studies show that if your nose gets cold, any infection you may be harbouring can be triggered and start causing symptoms. So wrap up warm and hold a scarf loosely over your nose and mouth on cold days.

3. Look after yourself. Lack of sleep, stress and poor diet all compromise your immune system and put you at higher risk of a cold. So make good sleep a priority and take steps to deal with stress. Make sure you eat a balanced diet, with plenty of fresh fruit and vegetables.

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