Newer, Healthier Lifestyle in 2017

Considering a healthier lifestyle for 2017? – the Murphy METs Programme is the perfect choice!  If you want to change your mind and body then this is the programme for you. Change your lifestyle, create new habits, learning what exercises work for you and the correct techniques to perform them. You will be motivated and guided by Marie Murphy an Exercise & Nutrition Specialist and Former Irish Olympian into starting a newer, healthier lifestyle in 2017.rt-class

No matter what your fitness goals are-whether you want to lose weight, tone up, build muscle or to give yourself a new fitness regime for 2017-this programme is suitable for you.  The programme is unique in that it combines cardiovascular training, resistance training and nutritional guidelines.

Marie’s course is also safe for people with chronic diseases for example: cancer, osteoporosis, or diabetes.  This programme was acknowledged by the American Institute of Cancer Research (AICR) 2012.

Course overview:

  • Initial evaluation: identify goals and aims.
  • Body fat analysis.
  • Personal eating plan.
  • Personal training plan.
  • Resistance training classes: twice a week for 6 weeks or once a week for 12 weeks.woman running in the park
  • Nutritional Seminar.
  • On-going mentoring & support.
  • Final body fat analysis and ongoing training plan.

Course Details

Registration: Monday January 9th 7:30pm.

Start Date: January 16th 6:30pm.

Class Days: Monday’s & Thursday’s.

Location: Dublin 4 & 6.

Cost – €180 (Christmas special €160 – must be paid on or before December 21st).

To find out more about the course, please contact Marie on 085 196 5468 or email marie@mariemurphyhealthfitness.com

 

Nutritional guidelines before running the Dublin City Marathon

Keep focused on your programme

Your physical fitness at this moment is the sum of your training and nutrition practices over the 5-6 months leading up to this event.  Do your best to stay with these inputs to which your body already adapted.

Concentrate on consuming adequate fluids
Marathon hydration is essential, especially the three days before competition (e.g. 2-3 littres a day).

Do not experiment with new foodsmore-marathon-start
Stay with foods that you are familiar with; if it has not been part of your regular daily nutrition chances are it will do more harm than good.

Achieve high muscle and liver glycogen
By tapering training over the next 3 days and consuming a high intake of carbohydrates, you can achieve a high muscle and liver glycogen content at the time of your marathon.  Fuel your muscles to go the distance.

Extra rest
Extra rest and a high carbohydrate intake over the final 3-4 days will enhance performance.  Taking a couple of days off before the race will benefit you greatly.   A good night’s sleep, two nights before the race is key!

Limit Alcohol
Alcohol intake can have a negative effect on performance and should be reduced or eliminated altogether in the week leading up to your race..

Night before: high carbohydrates                                                          
A high carbohydrate diet (e.g. pasta, potatoes, rice, noodles, breads, cereals, juices) in combination with rest the day before your marathon can lead to high muscle glycogen levels and enhance your performance.

Low glycaemic carbohydrates at breakfastmarathon-runners
Overnight fast (sleeping) reduces liver glycogen.  Carbohydrates with low or moderate ratings on the glycaemic index (GI) are the preferred type of carbohydrate for consumption 3-5 hours before your marathon (e.g. oatmeal, porridge, banana, orange juice, grapes, whole meal bread, and yoghurt).

Do not experiment with carbohydrates during the race
You may want to ingest a carbohydrate rich drink during your event. Keep in mind this should already be part of your training practices.  Race day is not the time to try something new.

Drink right before marathon
Close to your marathon start time (15-20 minutes), you can drink 300-400 ml (2 cups) of fluid.

Just enough fluids during race
Keeping a comfortable volume of fluids in your stomach before, during, and after your marathon is essential to performance and recovery.  Don’t pass up on any early water stations, especially the first 6 miles; you cannot make up for it in the later stages of your race.

Pace your nutrition
Just as your marathon is all about pace to maximise energy output so too is your nutrition – avoid over or under nourishment.  Your body loses energy by trying to compensate for the imbalance.

Preparation is the key to success.  Have a great marathon!

Physical activity can change biomarkers of cancer risk

Marie MurphyWhenever I give my talks on exercise and nutrition I speak about the five leading biomarkers of cancer risk. More importantly they are the reason I designed the Murphy METs Programme   Research studies have shown that resistance training affects the same biomarkers as when you do aerobic training. Which means when you combine both cardiovascular and resistance training as part of your physical activity you get double the benefits?

A form of aerobic training would be walking, jogging, biking, swimming etc; working the largest muscle groups in a repetitive movement.  Resistance exercise is any form of exercise that forces your skeletal muscles (not the involuntary muscles of your heart, lungs, etc.) to contract. An example of resistance training is using free-weights, machine-weights, resistance bands or doing pilates and yoga.

There are a number of physiological benefits of aerobic and resistance training; 2 examples are improvements in muscular function and strength and improvement in the body’s ability to take in and use oxygen (maximal oxygen consumption or aerobic capacity). As one’s ability to transport and use oxygen improves, regular daily activities can be performed with less fatigue.

Here are the five leading biomarkers for lowering risk;

  1. Cardiovascular function: Exercise promotes weight reduction and can help reduce blood pressure. Exercise also reduces “bad” cholesterol levels in the blood (the low-density lipoprotein [LDL] level), as well as total cholesterol, and can raise the “good” cholesterol (the high-density lipoprotein level [HDL]). By doing low to moderate physical activity and raising your metabolism 3-4 times your resting state helps lower your risk.  Example: walking at a pace of 20 minutes per mile (3 mph) or 13 minutes per kilometre.
  1. Body Fat: Avoiding obesity because extra body fat around the mid-section is one of the greatest risks. Maintaining a healthy weight for your height can greatly reduce your risk of contracting conditions such as coronary heart disease, diabetes and cancer. A combined programme (aerobic & straight training) with good nutrition is a positive way in achieving a healthy composition.
  1. Blood glucose level: Exercise reduces insulin levels. Muscles which are working use more glucose than those that are resting which means muscle movement leads to greater sugar uptake by muscle cells and lower blood sugar levels. High sugar levels slowly erode the ability of cells in your pancreas to make insulin. The organ overcompensates and insulin levels stay too high. Over time, the pancreas is permanently damaged. High levels of blood sugar can also cause changes that lead to a hardening of the blood vessels, known as atherosclerosis.
  1. Inflammation: Research studies have shown that moderate exercise each week—about 20 minutes a day—lower inflammation by at least 12%. When we exercise, our adipose and muscle tissue release big bursts of cytokines (proteins) into our blood stream that causes inflammation to drop.  However, over exerting the body by doing too much exercise or lack of proper rest and/or recovery can have a counter effect.  Inflammation is also caused by an unhealthy diet; high intakes of processed foods, animal and animal products.
  1. Immune function: Exercise can boost your immune system and help your body fight off harmful diseases and even something as simple as the common cold.  Exercise boosts your immune system by providing a boost to the cells in your body that are assigned to attack bacteria. These cells appear to work more slowly in people who don’t exercise than in those that do.  Eating a healthy nutrition that is high in vegetables, fruits, whole grains, beans, fish, low in fat and high in fibre will help keep your immune system strong.

Murphy METs Programme Designed for Prevention/Recurrence of Disease

For those who would like to get started on my programme the next training course will take place at the elbowroom DUBLIN’S FAVOURITE WELLBEING HUB

I’m delighted to be joining The elbowroom team where I’ll be bringing my 12 week METs programme in September. I’ve heard wonderful things about the centre and I feel my programme is a perfect fit with the ethos of The elbowroom community.

For more information please call 01 677 9859 or email  marie@mariemurphyhealthftness.com

Stronger Than Yesterday

 

Cathy McCarthy and Marie Murphy

Writer Cathy McCarthy and Marie Murphy at the launch of Cathy’s new book.

Last night I was at the book launch of Stronger Than Yesterday – living your life beyond adversity written by my friend Cathy McCarthy. It was a wonderful evening which took place at the Freemasons’ Hall, Dublin with a fantastic turn out.

Cathy herself faced one of the hardest challenges in life – cancer. We first met in 2010 when Cathy was a participant in my breast cancer study.

Cathy’s book shares many storiesStronger Than Yesterday of the diverse challenges life throws out, but it is the positive things that come from our adversities that shapes us. Cathy’s book is full of inspiration and I’m sure it will bring strength and courage to all who read it.

Cathy’s asked if I would write a piece on the Murphy (METs) Programme for the book.  I had contributed to her first book “Not the Year You had Planned” and I was only too delighted to be included in the second.(p 160-165).

All profit generated from Cathy’s book will be donated to Jack Kavanagh Foundation (paralysed as a result of a surfing accident) and the Waterford High Hopes Choir. The photo below includes Cathy singing with Jack and High Hopes Choir.

 

Congratulations Cathy on completing yet another amazing book!

IMAG4010

Are You Fit for Your Age?

We are all aware of the health benefits of regular physical activity, physiologic, metabolic and psychological. But did you know that the amount and intensity of physical activity is equally important.picture of woman's feet walking

As I have said in previous articles ‘it’s all about the METs’.  How many METs do you accumulate in a given week?  How high can you raise your metabolism?  Can you meet the required MET target for your age group?

There is a set target of fitness for us to meet as we continue to age.  For example, did you know that a fifteen year old girl should be capable of raising her metabolism 13 times her resting state or that a women 65 years should be capable of raising hers to 6.  Prevention is all about fitness.  I’m not talking about competitiveness I’m talking about getting involved in regular physical activity.  Setting a goal to achieve your MET target that will lower your risk of disease and enhance your quality of life.

METs (Metabolic Equivalents)

Man running uphill viewed from behindStandard metabolic equivalent (MET) is a unit used to estimate the amount of oxygen used by the body during physical activity. 1 MET = the energy (oxygen) used by the body at rest, while sitting quietly or laying down. The harder your body works during an activity, the more oxygen is consumed and the higher the MET level you are performing at.

Guidelines from the American College of Sports Medicine states that we need to exercise 150 minutes (2.5 hrs) per week at a moderate intensity. Moderate intensity is raising your metabolism 4 times your resting state (4 METs) which means we need a minimum of 10 METs per week (2.5 x 4 = 10) to lower our risk of disease. How many METs did you achieved this week?

The chart below shows MET targets for selected age groups.

           Female              Male
Age MET target Age METs target
20 12.1 20 12.5
25 11.4 25 11.9
30 10.8 30 11.4
35 10.1 35 10.8
40 9.5 40 10.3
45 8.8 45 9.7
50 8.2 50 9.2
55 7.5 55 8.6
60 6.9 60 8.1
65 6.2 65 7.5
70 5.6 70 7
75 4.9 75 6.4
80 4.3 80 5.9

Note* The Murphy (METs) Programme train individuals to achieve >20 METs/weekly.

Programme Progress:

4 months 10 METs

8 months 15 METs

12 months 20 METs)

For more information on MET targets click link Calculating your weekly METs km-hour

Murphy (METs) Programme Launched in Ballinasloe

I am delighted to inform you that East Galway & Midlands Cancer Support are now offering my program the Murphy (METs) Programme a low to moderate intensity physical activity program to their members.  The Murphy (METs) Programme is specifically designed to be safe for people with chronic diseases including cancer, osteoporosis and diabetes.

The Murphy (METs) Programme involves conditioning, strengthening, and endurance phases. Patients are encouraged to exercise at a level that has been determined on an individual basis. The focus of the program is to improve flexibility, balance, co-ordination, mobility, strength, musculoskeletal function, bone density and confidence, in addition to having an impact on cardiovascular fitness, weight management and psychosocial well-being. My program was acknowledged by the American Institute of Cancer Research (AICR) 2012.  East Galway & Midlands Cancer Support holds a license to deliver classes in the Murphy (METs) Programme.

“I have worked towards this moment for many years, to finally teach others to teach my program 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, Physically, Metabolically and Psychologically”.

Please see Ballinasloe Life magazine (page 21). To hear inter­view on the Keith Finnegan Show clink link and fast for­ward 63 min­utes.

For further information on the Murphy (METs) Programme please click link or contact me at mobile 085 196 5468 or email marie@mariemurphyhealthfitness.com

To become a certified Murphy (METs) Programme Trainer please see Trainers Short Course. For information on course location, date and cost please contact me at mobile 085 1965468 or email marie@mariemurphyhealthfitness.com.

 

Improving Your Health & Fitness in 2016

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:IMAG1760

  • 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.

  • Healthy SaladWhen 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

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 23092015This 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

Marie MurphyThere 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. EilishThese 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

Picture1Anyone 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