Improving Your Health & Fitness in 2016

Posted on December 31, 2015 by Marie Murphy

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 and training schedules will help you feel healthier, fitter and more energised:

Know your METs for Prevention – Recurrence of Disease is first 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.

Stay hydrated, drink at least 1.5 litres of water daily. Keep in mind high water-volume foods also provide your body with fluids. Fruits and vegetables are composed of 90 percent water.

When 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.

To schedule a consultation with Marie please call 085 196 5468 or email marie@mariemurphyhealthfitness.com

East Galway & Midlands Cancer Support Gym

Posted on September 27, 2015 by Marie Murphy

Exciting new project is taking place for cancer survivors and their families in Ballinasloe, Co. Galway. Jacqueline Daly Director of East Galway & Midlands Cancer Support Centre envisioned how to further enhance survivor’s recovery in none other than building a gym on site to improve health and fitness easily and conveniently for all members.

This is a state of the arts project and the first of its kind in Ireland. The centre has licenced the ‘Murphy (METs) Prograemme’ which will allow classes to be thought by qualified personal. “I have worked towards this moment for many years; to finally teach others to teach my programme safely and effectively and it is my goal for the ‘Murphy (METs) Programme’ to expand to other centres across the country so that a greater number of cancer survivors can reap its benefits”.

Dáil Éireann 23092015 This week we met with the Minister of Health ‘Leo Varadkar’ and discussed the plans for the centre. I had the opportunity to share with him a little about the ‘Murphy (METs) Programme’ and my goal to increase awareness to the health benefits associated with daily physical activity and draw attention to the amount and intensity of physical activity for cancer survivors to achieve these benefits; physiologic, metabolic and psychological.

I will keep you posted on our progress in Ballinasloe, Co Galway.

Exercise and Cancer

Posted on July 14, 2015 by Marie Murphy

Marie Murphy There is a growing body of literature that supports the importance of exercise in the prevention of cancer and cancer recurrence. Exercise helps increase lean body mass, reduces fat and decreases the likelihood of weight gain. To lose weight, activity and exercise must be increased. Bodies with more muscle mass require more energy expenditure than bodies with more fat, thus the more muscle you develop, the greater the amount of calories you burn. Any increase in activity and exercise is likely to have benefits and each person must increase their activity at a level that is appropriate for them. If you have been inactive, it may be important to check with your doctor about limitations, and then begin an exercise routine that starts slowly and increases in intensity and duration over a period of time. If you start too hard or too fast, you may injure yourself and stop exercising. Exercise really needs to be viewed as a lifetime process that has physiological and psychological benefits.

Activity is measured based on METs or metabolic equivalent. One MET is defined as the energy it takes to sit quietly for an hour. When at rest, each person uses the same amount of oxygen which is 3.5ml per kilogram per minute. For the average adult, this means that they will burn approximately one calorie for every 1 kilogram (2.2 pounds) of body weight per hour. A person who weighs 68kg, will burn about 68 calories while at rest. Moderate intensity activities are those that make you move fast or are strenuous enough to burn four to six times as much energy per minute as you do when you are sitting quietly. Eilish These types of exercises would include brisk walking (about 3-4 miles in an hour). Walking is an excellent exercise; however, it is important to do enough of it to increase the number of METs. While the American College of Sports Medicine (ACSM) has determined that people need 4-6 METs five days per week, some exercise research suggests that you need more and it is recommended that people strive for 15-20 METs per week. To figure out how many METs you are using and how to increase it, consider the following;

• Walking 1.6km (1 mile) in 20 minutes = 4 METs/hr, thus you would need to walk 4 hours per week to achieve 16 METS.
• Walking 1.6km (1 mile) in 15 minutes = 5 METs/hr, thus you would need to walk 4 hours per week to achieve 20 METS.

In a 2004 study, women diagnosed with invasive breast cancer who exercised greater than 17.2 METs per week had a greater survival rate compared to women who exercised less than that amount, suggesting that exercise is beneficial both in terms of prevention and survival.

For further information please see:

Murphy METs Programme (Video)

Know your METs for Prevention – Recurrence of Disease

Calculating your weekly METs km-hour

15 weeks Walking Programme

Information for Health Professionals

Effects of Alcohol on Sports Performance

Posted on May 5, 2015 by Marie Murphy

Anyone who has an interest in playing sports or keeping fit should understand the effects alcohol can have on their performance. Not having a balanced approach to alcohol could be what gets in the way of you reaping the rewards from all the work you’ve put in.

The two main ways alcohol affects the body during exercise are in dehydration and energy;

Dehydration leads to reduced performance. Because alcohol is a diuretic, which

means it makes your kidneys produce more urine, drinking too much of it can lead to dehydration. Exercising soon after drinking alcohol can make dehydration worse because you sweat as your body temperature rises. Combined, sweating and the diuretic effect of exercise make dehydration along with your body overheating much more likely. You need to be hydrated when you exercise to maintain the flow of blood through your body, which is essential for circulating oxygen and nutrients to your muscles.

Alcohol interferes with the way your body produces energy – When you’re metabolising or breaking down alcohol the liver can’t produce as much glucose, which means you have low levels of blood sugar. Exercise requires high levels of sugar (carbohydrates) to give you energy. If your liver isn’t producing enough glucose you will be slower, have less energy and won’t be able to exercise as intensely along with the added risk of adversely affecting your concentration, coordination, reaction, dexterity etc.

Both of these effects happen immediately which is why it is not advised to exercise or compete in sport soon after drinking alcohol.

Alcoholism/Alcohol abuse causes

Nerve disorders
Muscle cramps
Speeds up ageing
Osteoporosis
Appetite loss
Depression

Binge drinking can lead to;

Atrial fibrillation
Increases risk of blood clots
Increases risk of stroke

Physical Activity and Living With Cancer

Posted on April 15, 2015 by Marie Murphy

Public talk at Cancer Care West 72 Seamus Quirke Road, Westside, Galway Thursday April 16, at 7.30 pm.

Marie Murphy I will be addressing such topics as the importance of physical activity, side effects of cancer treatment, the importance of resistance training and the role of nutrition. I will also outline the key components of the Murphy (METs) programme, a specialised fitness regime for people living with cancer.

This public talk is free of charge and will be particularly useful to cancer patients who are adapting to living with the illness. Please call Cancer Care West Support Centre at 091 540040 for more details.

Atwater’s Vision: A Healthy Balanced Nutrition

Posted on March 15, 2015 by Marie Murphy

The first published dietary guidelines were written in 1894 by W.O. Atwater. Atwater initiated the scientific basis for connecting food composition, dietary intake, and health, and emphasized the importance of variety, proportion, and moderation in healthy eating. It is worth noting that at this time specific vitamins and minerals had not yet been discovered.

In 1902 Atwater stated:

“Unless care is exercised in selecting food, a diet may result which is one-sided or badly balanced-that is, one in which either protein or fuel ingredients (carbohydrate and fat) are provided in excess….The evils of overeating may not be felt at once, but sooner or later they are sure to appear-perhaps in an excessive amount of fatty tissue, perhaps in general debility, perhaps in actual disease.”

By the 1950s, nutritional guidelines moved to four food groups known as the “Basic Four” with the focus on getting sufficient nutrients. This concept was widely used for the next two decades. During the 1990s, the Food Guide Pyramid was released. The pyramid conveyed key concepts regarding variety, proportionality, and moderation; Atwater’s words repeated ten decades later. Nutrition Chart MMP

Lets get back to basics. A diet that is high in vegetables, fruits, whole grains, beans, fish, and low in fat, high in fibre is cancer protective.

Improving your Health and Fitness in 2015

Posted on January 5, 2015 by Marie Murphy

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:

Getting your METs is first 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.

Stay hydrated, drink at least 1.5 litres of water daily. Keep in mind high water-volume foods also provide your body with fluids. Fruits and vegetables are composed of 90 percent water.

When 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.

Staying active over the holiday period

Posted on December 8, 2014 by Marie Murphy

Whilst you may not be able to stick to your normal exercise routine over the holiday period, you can still fit some exercise in. For example, if you normally walk outdoors but find the weather too cold, try working out indoors. Walking up and down a flight stairs once is equal to one minute of weight bearing exercise.

Merry Christmas Stair climbing is also excellent for increasing your bone strength (bone density) in your hips; it works on the main muscles for walking and is very good for your overall health. While watching your favourite TV programme or listening to your favourite radio programme marching on the spot or any form of dancing are additional choices.

You may not have an hour to spare to complete your regular workout however, short regular bursts of activity can help maintain your fitness level and reduce the chance of an extended period of time going by without exercising (it is always easier to maintain then to gain back). 5 minutes walking, jogging or marching on the spot on and off throughout the day all adds up and contributes to better health.

Lastly, it may be easier to keep to an exercise routine when you share it with someone. Walk with a friend, walk your dog, jog alongside your child while they cycle their new bike from Santa. It’s all about staying active, getting your METs and reaping the benefits.

Hope you find the above tips helpful and I would like to wish you a very Merry Christmas and Health, Happiness & Prosperity for 2015

Christmas Gift Voucher can be used towards starting the New Year with a personalized training programme.

Post-Marathon Recovery

Posted on November 8, 2014 by Marie Murphy

OLYMPUS DIGITAL CAMERA When athletes complete a marathon distance usually their thoughts are not focused on the importance of recovery; making the right choices in post-training and nutrition. Crossing the finishing line participants are mainly excited and relieved that they have finished.

Nutrition and exercise are thoughts many athletes focus on during their training and give little thought to these key elements once the goal has been accomplished. Yet the only way to reap the benefits from our efforts of running a marathon is to do the right things following the event.

Also, athletes who have not taken the proper steps seem to never want to run another marathon or worse yet never return to regular exercise. To avoid this happening to you, here are some tips on how to gain strengths from your accomplishments and enjoy many more marathons in the future.

Please see Post-Marathon Recovery and Nutritional Guidelines

Upper Extremity Rehabilitation Guidelines

Posted on October 18, 2014 by Marie Murphy

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 weights The following 5 tips can help lower risk of impairments:

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