The Race is a solo 24-hour endurance race across Donegal which involves a half marathon followed by a 15km kayak, a 96km bike, 5km hill run, another 70km on the bike, topped off with an off-road marathon. When you say it quickly it doesn’t sound all that bad, but take my word for it, it is brutal. Of course I mean brutal in the most epic, thrilling and rewarding sense of the word. The Race it's has be named one of the worlds top ten toughest events. Mariusz Completed the course in an astonishing 15 hours. This years winner of The Race. Polands Mariusz Olejniczak run's through the castle Glenveagh National Park on stage 6 of The Race shot by Paul Doherty Photography More from this story [fusion_builder_container hundred_percent="yes" overflow="visible"][fusion_builder_row][fusion_builder_column type="1_1" background_position="left top" background_color="" border_size="" border_color="" border_style="solid" spacing="yes" background_image="" background_repeat="no-repeat" padding="" margin_top="0px" margin_bottom="0px" class="" id="" animation_type="" animation_speed="0.3" animation_direction="left" hide_on_mobile="no" center_content="no" min_height="none"][fusion_youtube id="https://www.youtube.com/watch?v=Bfx4-NfZZUk" width="auto" height="300px" autoplay="" api_params="" class=""/] [/fusion_builder_column][/fusion_builder_row][/fusion_builder_container]

Eat well??? What does it means? Many people try to find the best diet for themselves and they try to understand why diet is so important in our life. Good diet it’s mean Balanced Diet, a diet that consists of right amount of essential nutrients such as carbohydrates, proteins, fats, vitamins, minerals, roughage and water required by the body is called balanced diet. A balanced diet is one that gives your body the nutrients it needs to function correctly. In order to get the proper nutrition from your diet, you should obtain the majority of your daily calories from: fresh fruits fresh vegetables whole grains legumes nuts lean proteins A balanced diet is important because your organs and tissues need proper nutrition to work effectively. Without good nutrition, your body is more prone to disease, infection, fatigue, and poor performance. Children with a poor diet run the risk of growth and developmental problems and poor academic performance. Bad eating habits can persist for the rest of their lives. At the core of a balanced diet are foods that are low in unnecessary fats and sugars but high in vitamins, minerals, and other nutrients. The following food groups are essential parts of a balanced diet. Fruits Besides being a great source of nutrition, fruits make tasty snacks. Choose fruits that are in season in your area. They’re fresher and provide the most nutrients. Vegetables Vegetables are primary sources of essential vitamins and minerals. Dark, leafy greens generally contain the most nutrition and can be eaten at every meal. A variety of vegetables will help you obtain the bountiful nutrients that all vegetables provide. Examples of dark leafy greens include: spinach kale green beans broccoli collard greens Swiss chard Grains According to the USDA , Americans consume refined white flour more than any other grain. Unfortunately, refined white flour contains poor nutritional value because the hull of the grain is removed during the refining process. The hull is the outer shell of the grain and is where the majority of the grain’s nutrition lies. Whole grains, however, are prepared using the entire grain, including the hull, so they provide much more nutrition. Try switching from white breads and pastas to whole-grain products. Proteins Meats and beans are primary sources of protein, which is essential for proper muscle and brain development. Lean, low-fat meats such as chicken, fish, and certain cuts of pork and beef are the best options. Removing the skin and trimming off any visible fat are easy ways to reduce the amount of fat and cholesterol in meats. The health and diet of the animal are important and influence the fatty acid profile of the meat, so grass-fed choices are ideal. Other good sources of protein, which contain many other health benefits, fiber and other nutrients, include nuts and beans, such as: lentils beans peas almonds sunflower seeds walnuts Tofu, tempeh, and other soy-based products are excellent sources of protein and are healthy alternatives to meat. Dairy Dairy products provide calcium, vitamin D, and other essential nutrients. However, they’re also major sources of fat, so it’s best to choose small portions of full-fat cheeses, and reduced-fat or fat-free milk and yogurt. Plant-based milks, such as those made from flaxseed, almond, or soy are typically fortified with calcium and other nutrients, making these excellent alternatives to dairy from cows. Oils Oils should be used sparingly. Opt for low-fat and low-sugar versions of products that contain oil, such as salad dressing and mayonnaise. Good oils, such as olive oil, can replace fattier vegetable oil in your diet. Avoid deep-fried foods because they contain a large number of empty calories. The USDA has an online calculator that can help you determine how much of each food group you should consume daily. Aside from adding certain foods to your diet, you should also reduce your consumption of certain substances in order to maintain a balanced diet and a healthy weight. These include: alcohol refined grains solid fats saturated fats trans fats salt sugars If you have questions about your diet or feel that you need to lose weight or change your eating habits, schedule an appointment with your doctor or a dietitian. They can suggest dietary changes that will help you get the nutrition you need while promoting your overall health.

Happy Customer Since we became Trainers we knew that one of the most important aspects of being good Fitness Coach is to be honest with clients, real about what we are doing and passion about fitness and health life style. Our goal is to promote and inspire people to enjoy any sport and keep balanced diet. From our experience we learned that any activities change life for better and break the routines. Fitness is lifestyle, build confidence, increase energy level and even improve more focus on daily duties. Every single customer who is entry to No1 Fitness Kilcullen is very welcome. We wish to see all our members and visitors to feel confidence before, during and after class. In many years working with people we learned a lot from them. We understand how important is to put attention on every customer and them needs, how build positive relation between Coach and client. Our priority is to see people enjoying the exercises in great atmosphere☺

No1 Fitness Kilcullen is the place where we are focus on Group Sessions like our over 25 classes a week. Our idea is to show people how many benefits they can get from training with others. As kids, we loved to get together to play with our friends. As teenagers, our world revolved around our friends; oftentimes, our friends dictated our choice of activities. As adults, we still enjoy being active with friends, but don’t always feel like we have the time or opportunities to do so. Group exercise provides us with an opportunity to feel young again and be physically active with others. We believe in training into groups because we know that this is one of the best ways for motivation, determination and support from others☺

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Fiona Murphy – No1 Fitness Kilcullen

12 WEEKS PROGRAM FOR SUB 4:00h in DUBLIN MARATHON

By Fiona Murphy|2017-02-04T21:15:07+00:00August 11th, 2016|Uncategorized|

We have the ideal 12 weeks programme to get you ready for sub 4h in Dublin Marathon Remember: you don't necessarily have to follow it [...]

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TABATA MASTER CLASS

By Fiona Murphy|2018-01-14T16:57:02+00:00August 4th, 2016|Fitness|

Let' refresh our memory from Monday Bank Holiday Tabata Master Class🏋🏋🏋 No1Fitness Team just want to say Big Thank you to All of you for such [...]

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THE RACE 2016

By Fiona Murphy|2017-02-04T21:15:07+00:00July 11th, 2016|Triathlon|

The Race is a solo 24-hour endurance race across Donegal which involves a half marathon followed by a 15km kayak, a 96km bike, 5km hill [...]

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Eat well!

By Fiona Murphy|2017-02-04T21:15:07+00:00May 12th, 2015|Fitness, Health, Weights|

Eat well??? What does it means? Many people try to find the best diet for themselves and they try to understand why diet is so [...]

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Funlavin 5km & 10km

By Fiona Murphy|2016-07-10T22:51:00+00:00May 12th, 2015|Cardio, Fitness|

Congratulations to No1 Fintness running group and all happy finishers

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Our happy customer

By Fiona Murphy|2017-02-04T21:15:07+00:00May 12th, 2015|Cardio, Fitness|

Happy Customer Since we became Trainers we knew that one of the most important aspects of being good Fitness Coach is to be honest with [...]

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From the recent Kilcullen Festival

By Fiona Murphy|2016-07-12T13:16:48+00:00May 12th, 2015|Fitness, Weights|

We were really delighted to take a part of Parade in Paddy’s Day in Kilcullen. First time since we opened No1 Fitness Club we could [...]

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Group session

By Fiona Murphy|2016-07-12T13:05:52+00:00May 12th, 2015|Fitness, Weights|

No1 Fitness Kilcullen is the place where we are focus on Group Sessions like our over 25 classes a week. Our idea is to show [...]

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Work out with your own weight!

By Fiona Murphy|2017-02-04T21:15:07+00:00May 12th, 2015|Fitness, Health|

Getting fit doesn't have to be complicated. Simple bodyweight exercises can be a great for achieving gains in strength, flexibility, and overall health. Bodyweight exercises [...]

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The hell of the ride

By Fiona Murphy|2016-06-19T19:24:42+00:00May 12th, 2015|Health, Weights|

Lorem ipsum dolor sit amet, consectetur adipiscing elit. Donec pretium, tortor vitae porttitor suscipit, sapien purus aliquet risus, eu finibus arcu ante nec risus. Mauris [...]

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About Fiona Murphy