APGfitness

Hey everyone, here is the results of my fundraiser and hill walk back in May. Like last year, I ordered from Fitness Equipment Ireland, always great choice and service.

Including both online and offline donations, I raised just under a grand, which I'm very happy with, and I threw in some of my own money to get the order across the line and delivered.

Thanks again to all who donated. The gym is getting better every year and as a result the residents are happier and healthier than ever.

Until next year, all the best.
Aaron.

A few pics from the group hill walk on Sunday in aid of Cuan mhuire Bruree. Fantastic day out, perfect weather for it, great group, everyone made it to the top and got on like a house on fire. We even had time for a coffee by the lake afterwards. Thanks again to everyone that attended and made it all possible. See you next year.

Hey everyone, its that time of year again. Im running my annual group hill walk with some fundraising on the side in aid of Cuan Mhuire, the largest voluntary addiction rehabilitation facility in Ireland.

I've been working with the residents of Cuan Mhuire Bruree for over a decade. Cuan Mhuire, in one way or another has helped and touched so many people and their families. The work that they do is simply life changing. I am really looking forward to getting the community going and doing something for this amazing charity.

The funds raised will be spent directly on improving/upgrading the gym facility there which has hugely improved the quality of the residents rehabilitation since I have upgraded it over the years.

Date : Sunday 12th May.
Time : 12.00 to 15:00
Location : Moylussa Hills near Kilaloe

You don't have to make a donation to attend the walk but any donation no matter how small will be greatly appreciated and will enter you into a fun little prize draw. You can donate here (https://gofund.me/d3e8cd34) or make a donation on the day.

If you are interested to join us on the walk please contact me by Email : [email protected] , Number : 0876195907 or DM me here for more details.

Thank you for your time,
Aaron.

Luxury cardio on the Dungarvan to Kilmacthomas stretch of the Waterford Greenway
The weather was nice and the views were great. Easy to moderate going so very suitable for most fitness levels. Highly recommended.

Hey guys, here are the results of my recent fundraiser. Between online and offline donations I raised about 900 euro which I was very pleased with as my initial goal was 500. I managed to catch a sale on Fitness Equipment Ireland so I was able to stretch the funds further and get good value for money plus I threw in a few euros extra myself to get a bit more and cover delivery etc.

Thanks again to everyone who donated and put their trust in me. Please give yourselves a pat on the back and be happy to know your money was spent directly on and for a great cause.

Again if you didn't get a chance to get involved this time, you will have a chance next year as I will be making this an annual thing.

Be well.
Aaron.

Some pics from last weekends group hill walk. Everyone had a great time, the banter and energy was top notch. Weather was mild and dry for the entire walk which was nice.

Thanks again to everyone who attended and supported a good cause. I am planning to grow this hill walk each year so if you didnt get a chance to join us this time, you will next year.

Be well,
Aaron.

Hey everyone, its been a while since I was on here. So, Im running a group walk with some some fundraising on the side which will be in aid of Cuan Mhuire, the largest voluntary addiction rehabilitation facility in ireland.

Ive been working with Cuan Mhuire Bruree for over a decade. This will be my 5th fundraiser for Cuan Mhuire with the previous one being in 2019 which was a great success.

This is the first time since the pandemic that we can all get together safely and do something for a good cause. So I am really looking forward to getting the community going again.

The funds raised will be spent directly on improving/upgrading the gym facility there which has hugely improved the quality of the residents rehabilitation since I have upgraded it over the years.

Date : Sunday 14th May.
Time : 12.00 to 15:00
Location : The 12 O Clock Hills County Clare

If you are interested to join us on the walk please contact me by Email : [email protected] , Number : 0876195907 or DM me here for more details.

You don't have to make a donation to attend the walk but any donation no matter how small will be greatly appreciated. You can donate here ( https://gofund.me/3cbf05ea ) or make a donation on the day.

Thank you for your time.

The Galtee mountain range and surrounding area of Aherlow is fast becoming one of my favorite places in Ireland.
There is a range of easy, medium and challenging hikes there to suit all ability levels and all while you soak in the most beautiful green scenery. Pictured here I have taken a route to Lough Curra then a bit of a scramble up a steep rocky climb and then a hike to the final summit of Galtymore which is about 930m. Its a challenging route taking about 4-5 hours and depending on the weather (it was pretty hot this day) bring plenty water and sugary/carbs based snacks as well as a good meal beforehand.

Had my first cycle on the new Limerick Greenway and what an amazing experience it was. I just did a short spin 14km from Rathkeale to Newcastlewest and back but im planning to do the entire 40km next time. Perfectly level tar and safe vehicle free surroundings means you can keep up a great pace and is suitable for all ability levels young and old. It's absolutely top class and would recommend anyone with a bike to check it out.

Hiked the Silvermines west mountain route for the first time. Easy to moderate going with many different loops to suit most fitness levels. I took the most direct route which has 2 short but challenging elevation spikes, one on way up and one on way back. Set aside about 3 hours to take your time and enjoy it. Easy access and free parking with a picnic/viewing area nearby to relax after the hike. Recommend 👍🏻

☘️☘️☘️ For the day that's in it, Up The Paddys!☘️☘️☘️

Age Is Just a Number.

On my clients 52nd birthday I set a little fun challenge, a chin-up (band assisted) for every year on the planet. Long story short she banged out 4 sets of 10 and 1 set of 12.

The real achievement here though is the overall lifestyle changes she has made to date. Coming to me about 18 months ago looking to make a directional change, to get off the path leading to a lifestyle of complacency and reroute to become a healthier fitter person.

Fast forward to present day, she has lost 19lbs of fat and increased muscle and strength. Dietary improvements have lead to better energy and vitality and a reduction of cholesterol to safe levels. She put in the work and got the results.

A few pics from my hike in the Galtee mountains last weekend. This is the Lough Curra route. Suitable for most fitness levels, takes about 2 plus hours, easy-medium difficulty with plenty of beautiful scenery on the way up to the lake.
I'd highly recommend it 👍🏻

DRY WEIGHT VERSUS COOKED WEIGHT

If you are tracking your calories this is where a lot of people go wrong.

In the picture you will see a lunch box containing approx 1200g drained cooked pasta but this was 500g dry pasta before boiling it. Obviously it soaked water during boiling so what's the point? The point is the calories on the nutritional information state 176 calories per 100g dry. So to get the same calories from the cooked pasta you would need to weigh out approx 240g per portion not 100g. If you need more or less you will need to calculate etc.

The situation is similar with rice. Pasta and rice are commonly used foods for fitness enthusiasts so it's something to keep in mind if your trying to track your calories for weight loss or maintenance etc.

Note : Of course water has no calories and I didn't add salt or oils so the base calories wont be changed. You will have to calculate if you add stuff.

My Client, pictured here, told me it was her 51st birthday soon so i asked her if she would like a challenge. To celebrate 51 years, how about we try get 51 full push ups (4 sets of 10 & 1 set of 11) in one workout? She accepted the challenge.
Now considering she could only do a few half (from the knees) push ups when we started about 5 months ago this was a good challenge. Well here she is on her birthday on the last set of 11 powering through pumping out the reps. Not only was I impressed but I am also very proud of her progress to date. She has completely transformed her body, diet, lifestyle, and attitude towards health and fitness. Well done and see you next year for 52 chin-ups maybe? :)

Here is results of the fundraiser I ran a few months ago. 65 square metres of rubber matting for the residents gym in Cuan Mhuire Bruree. Over the years the wooden gym floor was getting damaged so these protective mats are the perfect solution.

Thanks again to all who donated and helped the cause and more importantly put their trust in me to see it through to the end. It wouldn't be possible without your generosity.

The gym and exercise sessions mean so much to the residents going through rehabilitation. It has simply become an integral part of their week and they look forward to it so much. I hope to upgrade this gym bit by bit over time so it's benefits can continue on.

Thank you,
Aaron.

Today's charity hill walk was a fantastic day out. Great exercise and fun times had by everyone followed by a feed. Thankfully the weather stayed dry with just a little bit of fog at the top.
Thanks again to everyone that attended and the generous donations that helped me exceed my goal. It wouldn't be possible without you guys. All funds will go directly to a very good cause supporting Cuan Mhuire and family's touched by addiction.
I hope to make this an annual event to grow it in numbers each year making a more powerful impact and promoting awareness.
Between now and then I'll be running a few regular fitness hikes so watch this space and contact me if you are interested to join us.

Until next time,
Aaron.

Hey Guys just reminder im running a charity hill walk this Saturday. Get some great exercise, plenty of scenery and fresh air and on top of that its all for a good cause.

Moylussa hill is very close to Killaloe. Just over 500m its a steady climb and suitable for most fitness levels.
The duration of the walk will take about 2.5 hours total up & down and is open for all to attend. There will be car pooling on the day if you are stuck for a lift.

Alongside this i will be running a little fundraiser. All funds raised will be in aid of Cuan Mhuire in Bruree and used to upgrade the gym facility which has shown massive
improvements in the quality of the residents rehabilitation.

You don't have to make a donation to attend the walk but any donation no matter how small is appreciated and will enter you into a prize raffle.

You can make a donation via gofundme here - https://www.gofundme.com/charityhillwalk
Or I can take donations on the day.

If you are interested to join us this weekend please DM me.

Aaron.

Would you like to have a fun day out?
Get some great exercise?
and do something for a good cause?
Yes?? Ok great!
I would like to invite you on a charity hill walk event!

Moylussa hill is very close to Killaloe. Just over 500m its a steady climb and suitable for most fitness levels.
The duration of the walk will take about 3 hours total up & down. It will take place on Saturday May 25th and is open to all to attend.

Alongside this i will be running a little fundraiser. All funds raised will be in aid of Cuan Mhuire in Bruree and used to upgrade the gym facility which has shown massive
improvements in the quality of the residents rehabilitation.

You don't have to make a donation to attend the walk but any donation no matter how small is appreciated and will enter you into a prize raffle.

You can make a donation via gofundme here - https://www.gofundme.com/charityhillwalk
Or I can take donations on the day.

If you are interested please DM me.

I hope you can make it!

Aaron.

Here is my top 5 personal favourite protein choices. Starting with what I eat for a breakfast then working down to lunch, dinner, supper, snacks etc.

First up, Since eggs don't agree with my stomach I use Linda McCartney veggie sausages instead. Even tho im not a vegan/vegetarian the reason I choose these is because they are high in protein low in fat, filling and tasty for my first meal of the day. Can be cooked on the foreman grill in minutes. You can get these in most supermarkets in the frozen section.

Second up, 5-7% fat lean steak mince meat. Besides being high in protein, Mince meat is very versatile you can make Chilli, Savoury mince, Spaghetti, meatballs etc so its a good all rounder. I buy these in Lidl because I like the quality/texture and its good value.

Third, Chicken Fillets. We all know chicken is low fat and high in protein and has been the fitness industry diet favourite for decades. Chicken can be boring so look up some recipes to jazz things up instead of plain grilled etc. I usually make a curry stir-fry with mixed veg. I like to buy these in bulk from a wholesalers or butchers then bag and freeze, which saves me time and money.

For my final meal I usually have turkey burgers. Like chicken, turkey is very low in fat and high in protein but with a better taste. These cook on the foreman grill in minutes so they make a very convenient option. I get these in Lidl.

Worthy mention – Canned salmon! Great to have a few cans in the cupboard for food emergencies. Just mix with rice or pasta and a small bit of low calorie ketchup or light mayo for a quick and healthy meal. Choose the Red Salmon as the Pink Salmon is lower quality. Salmon provides healthy fats and lots protein. I get these in Tesco.

P.s I swear im not sponsored by Lidl 😄😉

Is there such a thing as the perfect diet for humans?

Very interesting read.

https://www.irishtimes.com/life-and-style/health-family/is-there-such-a-thing-as-the-perfect-diet-for-humans-1.3758923?mode=amp

irishtimes.com A study on modern hunter-gatherers found they exhibit generally excellent metabolic health on a wide range of diets

10 TIPS TO REDUCE CHOLESTEROL

1. Reduce Red Meat Intake
Reduce or eliminate pork/lamb/duck from your diet as they are very high in saturated fat. Stick to small portions of lean, low fat red meat like steak or steak minced meat 2-3 times per week max. Introduce more Chicken & Turkey into your diet which are naturally low in saturated fat.

2. Give Up Smoking
Smoking causes hardening of the arteries (arteriosclerosis) and will increase the risk of blockages of the arteries leading to heart attack and stroke. There is no such thing as smoking in moderation, every cigarette causes damage.

3. Less Eggs
Egg yolks contain some bad/LDL cholesterol so try have 2 whites to 1 yolk in omelettes or scrambled eggs. Don't eat eggs everyday, limit egg intake to 2-3 times per week max.

4. Eat More Fish
Salmon has plenty of good omega fats while whiting is very lean with barely any fat. As a bonus, both are packed with protein. Try include Salmon & white fish (non battered of course) in your diet 3-4 times per week.

5. Reduce Dairy intake
Full fat milk, cream, butter, cheese and yogurts are very high in saturated fats. Replace with low fat vegetable spreads, soya & almond milk products.

6. Cook Right
Reduce or eliminate all cooking oils including olive/sunflower/rapeseed/coconut etc. The problem is you can start out with lean meat or fish but fry it in a load of oil and your back to square one! Grill, steam, oven bake your food instead of frying with oils in a pan.

7. Exercise more
Do more cardio and daily exercise, like brisk walking, hiking, biking and jogging which will help to reduce your cholesterol, body weight & body fat.

8. Make Healthier Options
When dining out, choose more veg & salad, lean protein sources, brown rice, pasta and sweet potato. Healthy starters are fine but skip the dessert.

9. Reduce Your Alcohol Intake
If you drink, make sure that you stick to the weekly recommended guidelines. The recommended limit of alcohol consumption for men is twenty one standard drinks and for women fourteen standard drinks per week. Always avoid binge drinking.

10. Increase Healthy Fat Intake
Foods like avocados, olives, nuts and seeds contain lots of healthy fats. Your body needs a certain amount of these fats to increase HDL levels in the blood. Just be careful on nut butters as they are dense in fats and even though it's good fat, it's still possible to have too much of a good thing so use moderation.

Read more on my blog - https://bit.ly/2Mk2OGd

Have to share the success of one of my long term clients. The difference in body weight between the pictures on the left and the picture on the right is over 50lbs! That's roughly 3.5 stone or 23kg.

I witnessed her hard work and dedication to the plan but I can't take all the credit. She was meticulous in tracking her calories intake using the Weight Watchers point system and tracking calories burned using a Fit Bit. Prepping her meals, bringing them to work, doing Zumba classes, personal training sessions, fitting in long walks to burn extra calories, just getting it done no matter what.

I enjoyed supporting her along the way, through the good days and bad days and I must say I am very proud of her.
It's like this, at the end of the day if you're not willing to put in the work then you won't see the results. My client put in the effort and achieved her goals.

Give the gift of health & fitness this Christmas with Personal Training vouchers. Gift vouchers can be made to any amount and can be redeemed at any time.

For more details visit - www.apgfitness.com

Are nuts a good snack? But they are healthy for you right? They must be better than snacking on sweets and crisps?! Well yes and no, so here I want to try clear up some of the the confusion about snacking on nuts.

First of all yes raw unsalted mixed nuts are a health food and they contain many beneficial nutrients like vitamin A,C,D,B, Iron, Magnesium, Calcium, Protein and lots of essential fatty acids, polyunsaturated and monounsaturated which are great for your heart and HDL or good cholesterol.

But here is the catch! Because they contain so much fats about 55-65g of fats per 100g (depending on the type of nut) it makes them very high in calories, about 550-650 calories per 100g. So unless you can limit yourself to a 30g portion of raw mixed nuts per day (which is a small handful) then you need to limit these if you are on a calorie controlled weight loss diet.
If you’re like me and could easily munch a 100g in a sitting, then you might need to avoid or as a treat or reward food as part of your diet. Sitting in the car in traffic throwing mixed nuts into your gob could have your weight increasing and you'll be wondering why the scales isn't going down. P.s This goes for nut butters as well!

Im often asked by clients, whats the difference between sweet potatoes and regular potatoes? Truth is if you're looking at it in a calorie tracking basis then either will work as they contain roughly the same amount of calories approx 90-100 calories per 100g with the macro nutrients being pretty similar but where you will find the main differences are in the micro nutrients, vitamins and minerals etc.

Sweet Potatoes:
Slightly higher in Fiber
Lower in GI (slower energy release)
High levels of Vitamin A (good for immunity and eyesight)

White Potatoes:
Slightly Higher in protein
Higher GI (faster energy release)
High in Potassium & Vitamin C (good for blood regulation, bone density, Immunity )

Conclusion - Both potatoe types have their own individual benefits so id recommend cycling them in your diet to get the best of both worlds. Just make sure to track the the calories to fit your diet and of course boil or steam when cooking, frying will obviously drive calories way up.