Tips in Starting an Exercise Program

  • Marie MurphyGet clearance from your Doctor if you’ve been sedentary for a long time or you have serious health issues.
  • Walk a minimum of 3 days a week for 30 minutes advancing to 5 days.
  • Incorporate resistance training 2 days a week working all major muscle groups.
  • Set a goal of 15 weeks training to maintain consistency and see improvements in your fitness.
  • Aim to achieve 15-20 MET hrs per week.
    Example:
     5-10 MET hrs/wk 1-4 months
    10-15 MET hrs/wk 5-8 months
    15-20 MET hrs/wk 9-12 months (click here to read  ‘Know your METs’).
  • Eat a healthy diet that is high in vegetables, fruit, whole grains, beans, low in fat and high in fibre.
  • Eat a minimum of animal and animal products (less than 10% of daily caloric intake).
  • Drink at least 1.5 litres of water a day (water is the most important nutrient).
  • Keep a record of your training to see improvements and help motivate you.

To get started on a personalised training program or join one of Marie’s classes click here for more information.

Newer, Healthier Lifestyle in 2017

Considering a healthier lifestyle for 2017? – the Murphy METs Programme is the perfect choice.  If you want to change your mind and body then this is the programme for you. Change your lifestyle, create new habits, learning what exercises work for you and the correct techniques to perform them. You will be motivated and guided by Marie Murphy an Exercise & Nutrition Specialist and Former Irish Olympian into starting a newer, healthier lifestyle in 2017.rt-class

No matter what your fitness goals are-whether you want to lose weight, tone up, build muscle or to give yourself a new fitness regime for 2017-this programme is suitable for you.  The programme is unique in that it combines cardiovascular training, resistance training and nutritional guidelines.

Marie’s course is also safe for people with chronic diseases for example: cancer, osteoporosis, or diabetes.  This programme was acknowledged by the American Institute of Cancer Research (AICR) 2012.

Course overview:

  • Initial evaluation: identify goals and aims.
  • Body fat analysis.
  • Personal eating plan.
  • Personal training plan.
  • Resistance training class once a week (10 weeks)
  • Walking/running class once a week
  • Nutritional Seminar.
  • On-going mentoring & support.
  • Final body fat analysis and ongoing training plan.Strides for Life

Course Details

Days: Monday, Thursday & Saturdays.

Locations: Phoenix Park – walking/running programmes.

                   The elbowroom, Dublin 7 – resistance training classes.

                   Gloucester Street Sports Centre, Dublin 2 – resistance training classes.

Cost: New Year Special €150 (10 weeks).

To find out more about the course, please contact Marie on 085 196 5468 or email marie@mariemurphyhealthfitness.com

 

Improving your Health and Fitness in 2015

If you have made a New Year’s resolution to improve your fitness; do more exercise, increase your strength, eat a healthier diet, lose weight then fear not, help is at hand. The following tips will help you feel healthier, fitter and more energised:IMAG1760

  • Getting your METs is Clare Holiday Pictures 220first and foremost!  If time is limited for exercising make cardiovascular exercise your first choice by using the largest muscle groups in a repetitive movement (example; walking, jogging, swimming etc.).
  • Set realistic goals.  If you cannot see yourself holding your exercise routine for a period of 15 weeks then the task is too great.  The average time a person holds an exercise programme is 6-8 weeks; this is too short for life changing benefits.

  • Be consistent, take small steps. Increase time, distance or repetitions of your workouts every 3 weeks.  This allows the body time to adapt to the routine/stress level which makes advancing to a higher level easier and safer.

  • Healthy SaladWhen it comes to eating healthy, losing weight or maintaining your current weight, you are more likely to be successful if you make small changes over time rather than changing your entire diet all at once.

 

For a consultation contact Marie at 085 196 5468 or email marie@mariemurphyhealthfitness.com to place your name on the waiting list for upcoming course.

Upper Extremity Rehabilitation Guidelines

The primary treatments for breast cancer (surgery, radiation, chemotherapy) continue to lead to significant morbidity for many individuals diagnosed with this disease.  A number of physical impairments commonly result from treatments designed to save or prolong the lives of those affected.  These include impairments of upper extremity range of motion and strength, upper extremity and/or breast lymphedema, pain, fatigue, loss of sensation, and reduction in levels of physical activity and health-related quality of life.

Older woman holding weightsThe following 5 tips can help lower risk of impairments:

  1. Gentle range of motion exercises the first week after surgery.
  2. Active stretching exercises 1 week after surgery, or when the drain has been removed.
  3. Active stretching exercises continued for 6-8 weeks or until full range of motion is achieved in the affected upper extremity.
  4. Progressive resistance training can begin with light weights (0.5-1kg) within 4-6 weeks after surgery.
  5. Postoperative assessments should occur regularly up to 1 year after surgery.

This information is in line with the Institute of Medicine report ‘Clinical Practice Guidelines We Can Trust’.

For further information on how you can start a progressive resistance training programme early please email marie@mariemurphyhealthfitness.com

Murphy METs Programme (Video)