Quin Fitness

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alanquinfitness.com

On October 26th 2018 this man collapsed in his yard in Athenry, in what he describes as ‘indescribable agony’.

After emergency surgery in the spinal unit in the Mater Hospital in Dublin he was told he was ‘extremely unlucky’ by his surgeon and that after rupturing his T9, T10 & T11 discs that one of his discs had leaked into his spinal cord and 90% severed it. He was given a 5% chance to ever walk again.

6 weeks later he sat alone and motionless in his bed in St Finbars Ward in UCHG concentrating on moving his big toe. He thought he felt a twitch. Immediately calling the nurse he asked her, ‘can you see my toe moving on my left foot?’

The next morning he was visited by the units head surgeon; his words marking Gussy deeply, ‘That is most unexpected’

This was the start of an incredible journey, overcoming his initial prognosis, regaining sensation in his lower limbs, relearning to walk and eventually regaining his mobility.

Today Fergus is going to attempt to Row the fu***ng North Atlantic Ocean!

📸 by EmJcamera

Another 5km time trial completed. Today was 17:21 so another 20 second improvement. Looking at the heart rate I pretty much emptied the tank hitting a max of 158 (yes I know that's low but that's how my engine works). I think I'll have to do some training blocks now to get the time any lower but I'll keep you all posted.

Congratulations to the 3 ladies who I helped coach to run the Cork Marathon on the weekend. Helen had a target time of 4hrs 30 mins and she managed to break the 4 hour mark! Siblings Nicola and Michelle ran together as it was Nicola's debut over the distance. They both ran stride-for-stride in a time of 3 hrs 27 mins! If you'd like help preparing for your next marathon then give me a shout. Thanks. Matt

men Fergus Farrell and Damien Browne preparing to row the atlantic

Some bravery and strength there

God speed lads

💚💪

We brought on a training row and she made something special!

We are watching weather systems intently with and waiting for a safe weather window to depart. Right now there looks like there could be an opportunity on Saturday (11th) to start this epic adventure so I will keep you all informed.

Looking for a target?

The countdown is on...
https://www.rockandroad.ie/registration/

Love this

A belated thank you to Alan Quin at Quin Fitness who raised €1200 for our rescue dogs by doing ! 🤗

We're so grateful to him and his supporters for raising such an incredible amount for MADRA. We really appreciate the love and support.💙

Thanks Alan...what a legend you are! 🐕🐾

Team MADRA

🐾

Get your optimum physical and mental health in 2022 with Alan Quin Fitness Post-pandemic, fitness and lifestyle coach Alan Quin has developed a programme that will appeal to busy people who may have concerns about safety and privacy or may not favour the conventional gym.

QUIN FITNESS GIFT VOUCHERS AVAILABLE FOR CHRISTMAS

HASSLE FREE

JUST MESSAGE ME AND ILL EMAIL IT TO YOU INSTANTLY.

ALL BUDGETS CATERED FOR.

HAPPY CHRISTMAS EVERYONE.

ALAN

Well done

Keith Earls - 'Everything should have been brilliant but I was in hell' Have you downloaded the OTB App?- Search for OTB Sports in the Google Play store: https://play.google.com/store/apps/de...- Search for OTB Sports in the app ...

Avoid Colds and Flu

It is not always possible to Avoid Colds and Flu but there are ways of reducing your risk of becoming infected this winter. Maintaining a healthy lifestyle helps to build a strong immune system which can prevent catching viral infections. Follow these tips to avoid the dreaded winter bug.

From the inside….

Nutrition

A healthy diet is essential for well being and fighting off infection. Eat lots of fresh fruit and vegetables, protein and fibre. Cold weather and dark evenings can leave us craving comfort foods. Try making dishes like warms salads and stews.

Hydration

Stay hydrated to help flush toxins from the body and also strengthens the immune system.

Multivitamins

Colds and Flu are most common in winter and spring as we naturally lack vitamins during these seasons. Because of our northern latitude there is not enough sunlight between November and March to produce the recommended amount of Vitamin D in Ireland, leaving our vitamin D levels at their lowest. Avoid Colds and Flu This Winter and get your daily intake of Vitamin D through foods such as oily fish, eggs, fortified cereals or Vitamin D supplements.

Immune-Boosting Food

See pic



Avoid Colds and Flu with a strong immune system

Look after your physical and mental health…

Sleep

Sleep aids in the repairing and strengthening of the immune system. Not getting enough sleep can leave you feeling tired and unwell, weakening the immune system and leaving the body vulnerable to attack.

Regular exercise

Dark evenings and cold damp weather can make it more difficult to go outside and exercise. Try doing some exercises at home or join a gym. Research shows that people who exercise regularly are less likely to catch colds and flu. Exercise increases blood-flow and circulation, boosting the immune system. It also helps to flush bacteria out of the lungs.

Stress

You are more at risk of catching colds and flu if you are stressed as stress weakens the immune system. Take steps to reduce your stress and do what makes you feel calm – practice mindfulness, take deep breaths, socialise or go for a walk outside.

Coping with cold & flu symptoms
Avoid Colds and Flu with honey and lemon

Get plenty of rest.
Drink lots of fluids to prevent dehydration and keep temperature down. Drinking Warm liquids help to loosen secretion, reducing further complications like bronchitis etc.
Take anti-microbial foods which help to fight infection naturally such as garlic, ginger, turmeric, honey and more.
Hygiene – Germs can enter the body by through the eyes, nose and mouth. Wash your hands regularly and use disposable tissues to prevent the spread of bacteria and virus.

Get to your optimum health in the safety of your own home with the help of highly experienced and qualified coach Alan Quin.

Click on link to book your free consultation alanquinfitness.com

Big shout out to Brian who helped design my new website.
Looks great thanks.

Check it out alanquinfitness.com

Alan Quin Fitness Lifestyle Coach | Be The Best You Can Be Alan Quin is a Lifestyle Coach that uses science-backed personal training that keeps you motivated & accountable for achieving your fitness & wellbeing goals.

Quality is the foundation for a healthy lifestyle.

Crank this up before your next workout, Tune... WHATS YOUR FAVOURITE WORKOUT ANTHEM?

Elton John, Dua Lipa - Cold Heart ( PNAU Remix) Full video Best version

Health benefits of having a dog.

The health benefits of dog walking to you and your dog

Dog owners enjoy numerous health and social benefits by walking their dog a few times a week.

Benefits include improved cardiovascular fitness, lower blood pressure, stronger muscles and bones (built up by walking regularly), and decreased stress.

A regular walk is vitally important for your pet's health too. Obesity in pets is associated with a number of medical complaints including osteoarthritis, cardiovascular disease, liver disease and insulin resistance.

Most dogs need to be walked at least once each day, though some dogs, particularly very active dogs, may require more.

The breed of dog you have, as well as its level of fitness and age, will also determine how long and how vigorous your walk should be.

A walk can make a dog very happy.

They love to check out the sights and smells and will really look forward to spending time with you.

A dog that doesn't receive sufficient exercise can easily become bored or destructive.

Research studies from around the world have found that pets may offer health benefits to their owners, including:

People who walk their dogs are seen by other people as friendly and approachable.

A study of patients waiting in dentist surgeries found that watching fish swim around in an aquarium is as effective at reducing stress as hypnosis.

Stroking and patting a pet can reduce the physiological indicators of stress, including high blood pressure.

The non-judgemental companionship and unconditional love offered by pets is known to have considerable mental health benefits for owners, including increased self-esteem.

Heres a great tool to help you achieve optimum sleep for your schedule.

Sleep Calculator - What's The Perfect Time To Go to Bed? Use the Sleep Calculator to find the perfect time to sleep at night, based on the amazing science of sleep cycles.

Interesting article including published studies on zero calorie drinks.

Zero weight loss from zero calorie drinks? Say it ain’t so - Harvard Health Trying to cut back on calories by drinking diet soda or flavored sparkling water may not help with weight loss, and some research suggest it may actually lead to weight gain. But why, and what are ...

New website coming soon.

Watch this space.

Alan with Irish Womens Rugby Squad

Salthill

Congrats to on his selection as captain for the Official Lions Rugby squad. Speedy recovery to & .