Strength Training Classes

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 this programme is suitable for you.

You will be motivated and guided by Marie an Exercise & Nutrition Specialist and 1988 Irish Olympian (Marathon).

Marie’s course is safe for people with chronic diseases for example: cancer, osteoporosis, or diabetes.

Also available are health monitoring tests, nutritional status analysis, walking and running programmes.

View: Benefits in doing Resistance Training

To reserve your place on the course please complete registration form and health questionnaire below and email to marie@mariemurphyhealthfitness.com or you can drop-in for a class to try it out.

See you soon!

LOCATION/TIME

BERA Hall (Bulfin Estate Residents Association)

Connolly Ave, Inchicore

Dublin 8 Eircode D08 E529

Tuesdays 7:00pm – 8:00pm 

 

Dunard Community Centre

20 Dunard Rd, Cabra West,

Dublin 7 Eircode D07 C8K3

Wednesdays 7:00pm – 8:00pm

   

REGISTRATION FEE: 

€40 (4 weeks)

 

HEALTH MONITORING TESTS €35 (registered members €20.)

  • Standard Measurements
  • Physiological Testing
    • Blood Pressure
    • Heart Rate
    • Lung Function
  • Body Composition
    • Body Mass Index (BMI)
    • Abdominal Girth
    • Bioelectric Impedance Analyser
  • Fitness Testing

    • Muscular strength

    • Aerobic capacity

NUTRITIONAL ASSESSMENT €50 (registered members €30.)

    • Nutritional Status Analysis
    • Macronutrient breakdown
    • BMR, AMR, RDA
    • Diet plan

The Murphy METs Programme is now available for Exercise Professionals to become qualified in delivering the programme to cancer survivors or those with long term health conditions. Please see Trainers Short Course for further information.

Tips in Starting an Exercise Programme

  • 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 programme or join one of Marie’s classes click here for more information. Vimeo link: Murphy METs Programme 

Newer, Healthier Lifestyle in 2022

Considering a healthier lifestyle for 2022? – 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 2022.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 2022-this programme is suitable for you.  .

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
  • Health Assessment
  • Personal eating plan
  • On-going mentoring & support

Course Details

Day: Wednesday 7:00pm-8:00pm

Location: Dunard Community Centre

                 20 Dunard Rd, Cabra West,

                 Dublin 7, D07 C8K3

Cost: €40 (4 weeks).

To find out more about the course or if you would like to purchase a perfect gift certificate for a loved one, 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)