Zumba in Cork Rocks with Mariusz (Mario) Rys

 Zumba has taken the fitness world be storm. Even those who loathe working out find themselves working up a sweat and having fun with this high impact dance based workout. There’s nothing like cranking up the music and letting your body go, and Zumba does just that, working your core, thighs and butt in the process.

At Source Health & Fitness we find our Wednesday nights @ 7pm and Friday Mornings @11am are simply amazing with the maestro Mariusz (Mario) Rys.

Note; Our Friday morning classes finish up for the month of August.

What to wear?

You can wear any type of fitness clothes- sweat pants, shorts, tank tops, t-shirts… anything comfortable and cool. As for shoes- wear cross trainers or dance shoes. Just keep in mind if the bottom of your shoes ‘Look like a tyre’ on the bottom- eg. Running shoes, do not wear them in class. These type of shoes make ‘side to side’ moves quite difficult.

What if I am not co-ordinated and I can’t dance!!!!

Be patient and don’t get frustrated! Ok, we admit the first few classes may be frustrating, because you may not know the songs and will not know the teaching style of your instructor. You may feel like you have two-left-feet, but I assure you after you attend a few times you will catch on!!!

What if I’m out of shape and I can’t keep up?

Know your body!!! Most people know their limits. If not, see your doctor before attempting any form of exercise. Always work out at your own pace until you are comfortable with the routine/exercise.

What kind of people are in your Zumba Class?

People of all fitness abilities, ages, sizes and nationalities take Zumba Classes.

For the Zumba programme and full program information on all our classes check out www.sourcehealthandfitness.com

Source Health & Fitness is located on the grounds of Silversprings Hotel, Tivoli, Cork

Triathlon training in Cork….25 Metre Pool in Cork….Source Health And Fitness has it covered.

Does the length of the pool really matter when training

The answer is a resounding yes!!!!

So, why does a pool length matter so much? The answer is tumble turns and starts. The shorter the pool length, the more tumble turns are needed to go the same distance. Also, the ratio of time spent performing tumble turns compared to time spent swimming is higher. This is very important, because tumble turns and starts have the benefit of being faster. You can push off the wall with greater speed than you can swim. In addition, tumble turns allow swim specific muscles a momentary pause. This pause allows for a faster recovery compared to continuous swimming.

There are also physiological differences that come into play, particularly when comparing Shorter pools to a longer pool. In a shorter pool, even mid-level triathletes are swimming a length in 20 seconds. This is barely enough time to engage the anaerobic system, which isn’t needed much unless the exertion is more than about 15seconds. By the time the anaerobic system gets engaged, you have to do a tumble turn, get a momentary rest, and then get to start the next length fresh.

So, why does all this matter to you? It is important because open water triathlon or endurance swimming has no tumble turns or resting periods. Thus, training regularly in a longer pool will provide more open-water specific benefits for most workouts.

If you cannot swim in open water or Olympic pools, should you just pack it in and leave triathlons to the pros? Absolutely not! There are many world class swimmers who train most of the year in 25 metre pools even though their primary races are in a open water or Olympic sized pools.

If Triathlons are your thing and you are training in a 25 metre pool, don’t worry too much about faster tumble turns and underwater kicking. You want to be proficient in turns so you don’t hit your head on the wall. Instead, focus more on improving your swimming ability to turn in faster pool times. And, it is okay to skip tumble turns altogether and use open turns. Another strategy is to skip the turns altogether by swimming lengths and turning around without your feet ever touching the wall. This is a tremendously challenging workout as it involves constant stopping and starting making it almost impossible to establish a rhythm. If you focus on the swim and not the walls, you can go a long way to increasing your swimming endurance.

Bottom line- when training for pool or sea events – the longer the pool the more swimming endurance you will build up.

For more expert swimming advice, contact Eilis Burns– renowned Swimming Coach with Source Health & Fitness, Located on the grounds of Silversprings Hotel, Silversprings, Tivoli, Cork

Looking for the best Gym in Cork?? Look no further…

We might be bias but we believe we have the expertise and knowledge here at Source Health & Fitness to help our members achieve their goals and targets. If you are finding it difficult to start an exercise routine and stick to it, either due to the pressure of your busy life or from sheer laziness. (We can all get lazy!!) You should know that from a little perseverance from yourself and help from the team here at Source you can reap the benefit of a gym routine.

Looking to get fit and healthy or maybe to maintain or improve your current fitness levels? We have made out a list of proven benefits from Gym Workouts, So before you hit the Gym see some of the benefits below:

1.       A good workout helps fight heart problems and obesity by improving blood circulation to the heart. It helps prevent heart disease and cancer. It improves blood circulation, lowers blood pressure and reduces the development of blood clots. It also makes you mentally fit and reducing the degeneration of you central nervous system, which controls coordination. It also lowers the chances of a stroke. Gym workouts also help prevent and control non insulin-dependent diabetes as increased fitness leads to better weight management According to research conducted by the Seattle Cancer Research Center  a sedentary lifestyle and obesity are linked to at least 35% of cancer deaths.

      For these reasons alone we should all be including exercise as part of our lifestyle!

2.       Gym workouts are also known to lower stress levels and regulate anxiety levels.  Exercise releases increased amounts of endorphins and calming hormones and as we all know endorphins make us happy!

3.       Your self-esteem is often linked to your appearance. Gym workouts can help you lose weight and ensure better posture, revealing a fitter, healthier version of you. In turn, this transformation can boost your self-esteem and confidence to no end.

4.       Gym workouts can prevent Osteoporosis, improves muscle strength and joint mobility. Workouts that include weight lifting, squats, aerobics and running prevent bone loss and help in the building and strengthening of bones. Low bone mass causes osteoporosis, which makes the bones brittle and prone to fractures. Working out accelerates the growth of new bone structures. It also increases the supply of oxygen and blood the bones and the surrounding tissues. This helps in the repair and preservation of tissues.

5.       Working out can also help you sleep better! This is because when you exercise, the body releases neurochemicals called endorphins that help the body relax and attain a level of emotional security. Exercise also reduces stress levels, relieves aches and pains and helps you sleep more soundly.

6.       To get the best out of your gym workouts; Source Health & Fitness gym instructors put together an appropriate fitness plan for you, tailored towards your specific needs. They reassess you every 6-8 weeks with a new program designed for you. This ensures that you get the maximum benefits from your workout. One to one personal training sessions are also available. So hit the gym and enjoy the high it gives you while you shed those extra pounds!

We hope these benefits will motivate you to either start or continue working out. Here at Source we also have a 25 metre pool, Health Suite area, Creche, Indoor & Outdoor Tennis Courts, Squash Courts, Clarins & Elemis Beauty Salon, Café bar… Something for everyone of all ages!!

 Jackie Kelly

Membership Manager at Source Health & Fitness

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CND Vinylux: The Solar-Powered Seven Day Manicure now in Cork at Source Health & Beauty

CND Vinylux is basically an excellent normal nail polish system that’s being heralded as a game changer. Using the colour and top coats in tandem gives a manicure that lasts for 7 days chip-free, can be applied in salon or at home, dries in a lightening fast 8 ½ minutes, and removes easily with a swipe of acetone-based nail polish remover, just like your normal polish.

Where normal polishes become brittle and deteriorate, the idea is that Vinylux will toughen with time.

All in all it sounds perfect but how did it fare in a wear test?

Mary O Brien from Glanmire tells us…..’it was a straightforward file & polish, just like normal polish, although if you have very ridged nails be warned that Vinylux does little to disguise them. After about 4 days, I started to notice a little even tip wear along the free edge of my nails, but to my surprise it didn’t get very much worse in the days that followed. Nor did it lead to chipping.

In a week where I gardened and did some heavy duty house tidying, I can report that I suffered exactly one chip – to the index finger that I caught in the door of the dishwasher. Otherwise, they looked damn nearly as good on day 7 as they had on day 1, and I am hard on my hands (at the moment, I could typically expect to get 3 days tops out of a manicure.)Suffice to say, I’m well impressed.

Vinylux is now available at Source Health & Beauty for an additional cost of €5 on regular treatments

File & Vinylux polish €20          Manicure with Vinylux polish €35

Pedicure with Vinylux polish €45

www.sourcehealthandfitness.com

Source Health & Fitness is a fitness and leisure centre located on the grounds of Silversprings Hotel in Cork

Tips to Cool Down Your Summer Workout during Corks Heatwave at Source H&F!

Woo Hoo, our Summer heat wave has arrived!! I hope you are all enjoying this fabulous weather and making the most of it.For those Sun Worshipers, enjoy the sunshine while exercising on our outdoor tennis courts or participate in our outside classes. If you prefer to keep cool or have a break from the sun, there is plenty to do indoors here at Source Health & Fitness for all the family. If you need any help this week with your workouts and working out safely in this heat, see our tips below or contact any of our Gym team here at Source Health & Fitness. While exercising in the heat is generally safe for most people, taking a few extra precautions will help you stay cool and prevent problems associated with the heat. It can be difficult to exercise outside when it’s too hot but you don’t have to give up exercise just because it’s hot outside. These tips will help you beat the heat. 1. Drink often. Hydrate your body before, during and after your workout by carrying cold water and drinking it often. Switch to a sports drink with electrolytes if you will be exercising for more than an hour. 2. Perfect your timing. The Sun can be most intense during the day, so you’re at greater risk for dehydration, sunburn and heat exhaustion during this time. To minimize the effects of the weather, work out in the early morning (before 10 a.m.) or late evening (after 7 p.m.). Or alternatively workout inside in the gym or pool during the day where it is cooler. 3. Monitor your heart rate. If your intensity level rises above your target range, slow down or stop to avoid further stress. For more information on Heart Rate monitors just ask our Gym team at Source 0214505128. 4. Listen to your body. If you are feeling light headed or dizzy from your workout. It is not a good idea to keep pushing yourself. Use common sense and discontinue your workout. Keep cool during your exercise! 5. Take a dip. Water exercise is a great alternative in hot weather. Water keeps your body cool and reduces how difficult you perceive your workout to be. Be sure to drink plenty of water even while swimming to ensure that you are properly hydrated. Enjoy our Aqua aerobic classes here on Tuesday & Saturday morning or just go for a swim in our 25 Meter Pool. 6. Get your doctor’s okay. If you are new to fitness or taking any medications, check with your doctor before exercising in the heat. Newcomers to exercise will be more sensitive to the heat, and some medications can impair your body’s ability to regulate temperature. 7. Wear comfortable clothes. While cotton is comfortable, it doesn’t wick away moisture very well. Choose a loose-fitting polyester/cotton blend instead, or synthetic fibers designed especially for wicking during exercise. 8. Protect your skin. If exercising outside, apply sunscreen with SPF 15 (or higher) to prevent sunburn—even on cloudy days. Use an oil-free formula that won’t interfere with your body’s ability to cool itself down and select a sweat-proof variety to prevent sunscreen from irritating your eyes. Sunglasses, and a lightweight hat with a brim can also help block the sun’s harmful rays. Hot weather isn’t the time to take risks. Even healthy people should take it easy in high temperatures and everyone should understand how to exercise safely and effectively during this Sunny week. Summer brings many fun and exhilarating opportunities to get outside, so enjoy yourself! If you want any advise on exercise please contact our Gym team 0214505128. We are always here to help!! Name(required) Email(required) Website Comment(required) Submit Δ