Monday, 17 March 2014

It's Not Easy Being Green

It's a day I dread every year. St. Patrick's Day. In theory a celebration of all things Irish from language to culture to sport, but somehow we manage to drown ourselves in alcohol. I stopped going outside in Dublin on this day due to unruliness you can encounter when people lose the run of themselves. I've endured people vomiting on my shoes, young upstarts trying to start a scrap and even racist abuse - all by proud Irish people. It's been a day to be ashamed of being Irish on so many occasions for me.

One thing I have always done is put on the green. It's my colour and the most simple way I have of identifying with my Irishness. Like any situation in life, it's what you make of it, so this year I have decided to celebrate in my own way. It's my day too so I am taking it back! I will be celebrating the things about Ireland that I value most.



It is easy to focus on the Irish rugby team's victory this weekend as a positive of Irish fighting spirit. Like so many Irish people out there, I was exhausted by the end of 80 minutes of flying by the seat of my pants. It seems like we are always one pass away from ecstasy or heartache. I was more relieved than anything when we held on for the victory. It was a fitting way for BOD to end his career. There were so many amazing tributes to him, but having been a patient in this hospital before, I thought this was the best.



He deserved so many more titles, but his sporting values dragged many people along on this incredible journey, but the work ethic of the entire team was something to behold. I've been hugely impressed with players like Devin Toner, Rory Best and Andrew Trimble. Rock solid and abrasive in everything they did. It was interesting to hear BOD talking about pulling on the green jersey for the last time. It made me think about what it means to pull on the green jersey to different people.

This made me think of the Irish women's rugby team. I know they will be disappointed that they could not overcome a French team who are building for a home Rugby World Cup, but that will be more fuel for the flames in August. They have done a huge amount for their sport by leading by example. It's incredible to think that so many of them are on their way to becoming household names and heroes for another generation of girls who will go on to play rugby - Briggs, Coghlan, Stapleton, Cantwell and Egan. 

I have huge admiration for Ailis and what she has done. Having had the privilege of coaching her several years ago I knew she was incredibly strong of will and with a passion that often manifested as frustration - some She Hulk moments she has reigned in... mostly ;-)





She always had a huge work rate whether playing at 8, 10 or 12  - I didn't know she would go on to play prop for Ireland! It's this work rate - across all of Irish rugby - but especially with the women, that is so impressive. The amount of hours in the gym, the travelling to sessions, the curtailing of their social lives and the sheer dedication to their sport that impresses me most. This work-rate is a core value that has served Irish people well and I hope it will continue to be central to what it means to be Irish in the future.

Along with work rate there is a commitment in Irish sport right now to not accepting mediocrity. This is something that has developed over time and is probably associated with Roy Keane. His refusal to accept moral victories and to push Irish limits all the time. I'm not sure if this is a Corkonian value, as it is regularly eschewed by Derval O'Rourke, Rob Heffernan and Sonia O'Sullivan. 

It's no coincidence that Irish boxing is a shining example of Ireland "punching above our weight". The athletes in the boxing program are incredible - from Katie Taylor to Paddy Barnes. There's an even better younger group coming through which is incredible. It's a huge testament to the coaching team led by Billy Walsh, but the man who played a key role early on is Gary Keegan.


Most people will not have heard of Keegan but he was key in creating a High Performance culture early on. We have the talent, but he focused on maximising the potential of the athletes we had. Hard work beats talent every time, and the boxing program he helped create focused on being the hardest working program in the world. The results are clear to see. If you ever get the chance to hear Gary speak about this, make sure you listen - it's inspiring stuff.

Work rate and high standards have been key in the above success, and equally innovation. Converting to prop from out-half or changing your game over time like BOD.

However there is something less tangible that is rooted in our warrior spirit. And often when I think of Irishness I think of language. It feels like there are so many things, as in every language, that simply don't translate. Pretty relevant as it is Irish language week at the moment - Seachtain Na Gaeilge - but why the call it a week when it runs from the 1st to the 17th of March I'll never know. 

While working with the Irish Olympic Handball Association and attempting to develop a High Performance Culture for the team with Eddie O'Sullivan, I thought a lot about how a motto that incorporates the best of Irish values could serve as a motivational reminder for the players. We worked with Fóras na Gaeilge and Colm O'Baoill to come up with something appropriate. In the end we settled on "Ní bua gan dua" which roughly translates as "There is no victory without hardship".

This was the motto that pushed a tiny group of amateur young athletes to take on professional teams from a much higher tier. They had little or no access to facilities or funding. Some of their family members were not even aware that they were representing Ireland. They trained at ungodly hours as this was the only time they could get a hall. In the end I am proud to say that they went from 50th in the EHF European rankings to 40th in just 18 months. The whole HP Committee were key to the success - Eddie O'Sullivan as HP Consultant, Toni Gerona as coach, David Matthews as Fitness Coach, Stephen McIvor as Sports Psychologist, Eimear O'Leary as Physio, Ianik Pomorski as Team Manager. Thank you again.



Without the work rate of the Irish players it would not have mattered. It was a real honour and pleasure to witness a group of boys who had not seen the inside of a gym, transform into a tenacious team that would never give up. They were led by captain Alan O'Brien who constantly put himself through the pain barrier and knee rehab to lead the team. Every time I saw them train or play they surprised me. Sometimes it was the incredible movement of goalkeeper Pontus to keep out shot after shot, or simply Donal getting up after getting smashed on the wing. Each and every one of them knows how proud I am of the team.

There were a lot of dark days for them and they suffered some hammerings on the road. A lot of "dua" without a doubt. There is a lot more to come for sure, but also a lot of "bua" along the way. The team was made up of players born and bred in Ireland as well as players of Irish heritage. To each one of them it was something special to pull on the green jersey.

Today, on St. Patrick's day, whether you are Jen Sinkler with a little Irish in you or Cindy Landolt wearing the green to get ready to play a Celtic warrior, take a moment to think what it means to you to pull on your green jersey. For me I always repeat the words to myself - "Ní bua gan dua" and it brings all the values to my mind. It makes me think of all those inspirational Irish people.

Ná dean dearmaid go bhfuil sé fós Seachtan na Gaeilge! Bain trial as do chuid Gaeilge - tá sé lastigh ag gach Éireannach!




Thursday, 13 March 2014

Weight a minute...

After banjaxing myself recently (that's an Irish technical term for injury!) I have been looking to modify some of my training. This is especially due to all the travel ahead for work in the coming months (Mexico, Finland, Senegal, Guam and more). In case you didn't know, I work for FILA Wrestling. Here I am in the office looking like a real wrestler - thanks to the guys @MMA_Ears



What I have discovered more over time is how easy it is to work out on the go. Of course, everyone has different goals so you need to keep that in mind. If you are feeling brave I suggest you check out some of the wrestling training that guys like Reece Humphrey are doing!

If you are still feeling brave, but less of a machine than Hump, you would do well to check out +Jen Sinkler . Jen is a former rugby player whose approach to fitness is something I've always admired from afar and have started considering more and more. Her approach to Olympic lifting as well as nutrition are more in line with what I think could be considered healthy fitness.

She has some incredible suggestions about how to modify your workouts and look at things in a different way. You can see some of them here .

However, my personal favourite is still her Ladder Lunacy workout! I've done it a few times and still have a love-hate-love relationship with it! I love when you can take these things on the road! Choose a workout or a mixture - you won't be sorry.


Spring is here in Switzerland and the sun is shining. I've struggled as an Irish man to get used to not always being able to train outside or to have a rugby season that shuts down for 3 months because of the weather. I tried snowboarding and snowshoeing this weekend in Leysin and enjoyed them, but I miss the contact sports and lifting heavy things.





So I decided to take it outside and did some modified workouts inspired by Jen Sinkler, including some ladder work. Had to wear my @MonkstownFC gear too to wish the team the best of luck this weekend vs Newbridge. 

I'm hoping all the good luck I've been having lately will rub off on the Town!

Wherever you are, whether you stay on or go out, get off your backside and do something! Make the days count! If you need some tunes to get you moving I highly recommend Pretty Pink. She makes me want to party every time!






Tuesday, 11 February 2014

Fitness on the Move

Fitness on the Move:

Like a lot of people based in Switzerland, I travel a lot for work. It makes keeping a regular routine for fitness a little bit challenging, but it's not an excuse. The idea of being cooped up in hotels and airports drives me nuts. I don't like to jog that much - as I keep telling myself, somewhat deludedly, I'm a stallion not a donkey - so unless there is a gym in the hotel, the options are limited. 


I packed my bags for a three day trip to Tokyo and made sure to put some gear to work out in, as well as my @Core150 shaker - I was not trying to get anything across the border (inside joke there) -

My first flight was the short hop from Geneva to Zurich - 30 minute flight followed by three hours hanging out in transit. I was really happy to read about a gym in the airport via the @FlySwiss magazine. I'm not sure whether the gym was in the airport or the airport in the gym, but no matter, there was somewhere to lift something heavy and get sweaty.




















This was not a cheap experience at a whopping 35 CHF but it was worth it. Otherwise I would have been sitting around eating muffins, drinking coffee and wishing I could work out!

Working out in Japan was... interesting. I found a gym in a shopping mall near my hotel - Konami Sport Club - same as the gym at work so went for it.

Lots of different gym norms there like sitting on the floor while you get changed but the funniest was when I was setting up squat rack and an instructor told me they already have a chin up bar! :)


Wherever you are - travelling, working, at home - you can always do something. So my #fitspo of the Week is   

Mike has a tonne of own body weight exercises that will make you sweat! Or swear!

I'd love to hear your own tips for staying active on the road - tweet me @trichosa

#witnessthefitness

Wednesday, 13 November 2013

Gym Review Lausanne

Armed with my tips from my last post, I finally get down to reviewing some of the gyms in Lausanne. This list is not exhaustive (though it was exhausting!), so let me know if there are other gyms I've missed - I'll keep looking.

I should point out that I really enjoyed working out at all the gyms, but then I enjoy racing for the bus, so it doesn't take much to get me to enjoy exercise! Eventually I chose one for the next month that suits me, but would have been happy using any of the gyms listed below. All of the gyms mentioned offer free trials, some longer than others, so don't hesitate to try before you buy. What works for me might not work for you! Click on the links to go to the website.

HOLMES PLACE 

The most visible chain of fitness clubs in Switzerland without a doubt. I had heard of Holmes Place before even getting to Switzerland so it seemed an obvious choice. Surprisingly tucked away inside the Globus department store this is a high end gym with all of the benefits.

Holmes Place were offering free trial passes through an online fitness quiz app - 14 days maximum which is brilliant. Check their Facebook page regularly for details. Practically flunking the quiz I only got three days - which means I need to train my brain muscles a bit more ;-)

First impressions were great - a friendly welcome from the staff who all speak English and there's a good café in the reception area where you can grab some food after training. Alternatively you can always pop downstairs to the café in Globus @GlobusLausanne.

All told this is an excellent gym with lots of classes, as well as a sauna and steam room in their spa area. Given the price, I was surprised that there is no pool. As well as the high membership charges and joining fee there were lots of hidden costs and charges - paying 45 CHF for obligatory sessions with personal trainers and nutritionists with little choice was an issue for me. I'm sure there are some great people working there, but if I want to engage a PT I want to be able to choose one for my needs.

One of the other big charges was around freezing membership. If you travel a lot like I do, freezing your membership while you are away is an excellent way to save and ensure you don't waste money, but not so with Holmes Place. One of the ways around this is to buy an upfront membership for a set period of time. This is not necessarily cheaper, but you are not tied into a contract.

It reminded me of Chandler trying to quit the gym...


I'm not hung up on the price - for me you pay what you are willing to pay, and you will not regret paying for Holmes Place if you get stuck in and use it. There were plenty of people who were there to enjoy the warm fuzzy feeling of being in luxury surroundings and not overly concerned with getting in shape - lying on a yoga mat reading a magazine is not exercise...

What did drive me a little crazy was the ceiling. It's quite low and if you want to swing a kettle bell, do a chin up or especially a box jump, there is no room. Train hard but no need to put your head through the ceiling!

Let's focus on the positives - excellent range of free weights, TRX and jungle gym. For me the highlight was a boxing bag and gloves - this was a real bonus that I haven't seen in other gyms. They also had Bulgarian bags which are excellent for working the whole body if you get stuck waiting for weights or space.

Providing you with towels at the entrance is great - it lightens the load in your gym bag and also ensures you have a sweat towel. Almost all the gyms here require you to have a sweat towel - people will pull you on it if you don't have one - trust this sweaty Irish man and the voice of experience!

Opening Hours: Limited on weekends and early mornings
Price: High end and expensive - but worth it. Registration fee 130CHF, Monthly Fee 175CHF
Range of equipment: Excellent selection of free weights, jungle gym, TRX and boxing gear
If it was an athlete it would be: Stan Wawrinka - the best of everything Switzerland has to offer
If it was a song: LMFAO I'm Sexy and I Know It

LETS GO

Let's Go has a huge advantage right away - they have gyms all over the Vaud area that as a member of one  you can use. For me, working in Vevey, it means I have a lot of choice, and I like choice.

They also have a budget option - FitPoint which is a no frills gym (I tried the one in Rue Caroline). Fit Point was a proper lifters gym with a really friendly community and a good budget option. Compact but very effective. If you only join FitPoint you at their lower price, you don't get access to Lets Go, but if you join LetsGo you get access to FitPoint.

I tried LetsGo in Flon and found it to be a well stocked gym. Lots of cables and squat racks but also, lots of mirrors... A LOT of mirrors and a lot of posers... it reminded me a little bit of GloboGym



It's not LetsGo's fault, but here I had a few annoying experiences. The first was about the sweat towel - somebody interupting me mid squat to tell me I needed one. Ok, can you wait till I finish my rep?

Then I experienced the lack of awareness of personal space - even though I went in the middle of the day, several guys decided it was ok to start pottering around the squat rack or bench while I am mid set, and start taking plates I am using. I was sorely tempted to follow through on a kettle bell swing and take out one of said offenders!

Then I experienced the gym shadow. The guy who follows you around the gym copying every exercise you do and trying (sometimes succeeding!) to lift heavier than you. Easiest way out of this is to do legs - they usually leave me alone after that!

As I said, none of the above is LetsGo's fault but the environment fostered this kind of atmosphere and behaviour. It wasn't for me, but there was little wrong with facilities.

It was more or less the same price as Holmes Place, and even given their wide range of gyms in the area, I'd still have gone for Holme's Place due to the atmosphere. There was a lot of staff in LetsGo, but they seemed entirely dedicated to sales, whereas in Holmes Place, they still had plenty of trainers on the floor.

Better still, I would join FitPoint which is currently offering membership for 55CHF a month - you won't find cheaper.


Opening Hours: M - F 07.00 - 21.30 S/S 09.00 - 19.00
Price: Mid to High but starting from 89CHF per month
Range of equipment: Excellent selection of free weights, cables
If it was an athlete it would be: Cristiano Ronaldo, undisputably good, lots of flair, but a little bit in love with itself
If it was a song: Chris Brown - Beautiful People

SILHOUETTE

Just beside Rippone on Rue Valentin Silhouette has some very slick advertising on its website, but in reality it was a little run down. This didn't bother me though as I have yet to see the fitness models used in advertising actually working out in the gym they are advertising.

Sihouette has all the usual machinery and weights you would expect, but with an added bonus of a pool. So if you want a gym with a pool, this is your best option. There was a good crowd there - nice mixture of young and old - all ready to work.

The staff were friendly and helpful, but there were not too many of them. For such a big gym, there was not enough people on the floor. The equipment was a little bit old but all very functional. They had excellent TRX facilities, and having observed a group in action, I'd highly reccomend it for the TRX alone.

For me the problem was the opening hours it's not open late or early enough for me. There's no way I could get a session in before work and after work would be tough too.

Silhouette have a number of clubs all over Switzerland that you are free to use as a member of the club in Lausanne, top notch TRX and with a pool to boot this puts them in an excellent position. It's cheaper than Holmes Place or LetsGo but not as plush for sure. Your membership also includes freezes for while you are away.

Opening Hours: M - F 08.30 - 21.00 S/S 09.00 - 18.00
Price: Mid-range but no one available to give me specific info when I was leaving! Says it all really...
Range of equipment: Top for TRX, pool
IF it was an athlete it would be: Roy Keane - get stuck in and get the job done!
If it was a song: ACDC - Back in Black

EQUILIBRE FITNESS

Very close to the train station and Avenue de Grancy, this gym is a bit of an undiscovered gem. Like many of Lausanne's gyms, this one is slightly underground, but well lit, airy and with some artifical grass inside it made this Irish man pine for the green fields of Ireland.

The gym is accessible using a swipe card from 05.00 to 24.00 - something that sets it apart from most gyms in Lausanne. I was slightly wary when I saw this that we might be heading for the Ryanair of gyms... low cost, no frills... lots of hidden extras, but no! There are plenty of frills - from a wide range of light to heavy kettle bells to a ceiling that's high enough to swing those bells around in.

Without a doubt the best feature is the green astro turf area - here you can use agility ladders, foam rollers, battle ropes, hex bars and Valslide. They have an excellent jungle gym and plenty of boxes for jumps.

Most of all I liked the instructors in here. Each and everyone working in there looked the part and had an excellent approach - gently assisting and keeping an eye on everyone. They were not pushing their services on you and let you get on with it. The staff say a lot about any gym and these guys were saying all the right things.

Like any gym, it gets busy at peak times but there is enough space for everyone. There are a few mirrors but less posers! This sealed the deal for me! It had everything I wanted and more in terms of equipment.

You can get a 3 day trial pass via the website.


Opening Hours: 05.00 - 24.00
Price: 12 month contract 99CHF per month, 1 year up fron 948CHF, Joining fee 49CHF
Range of equipment: Can't be beaten - if you want a pool there's a lake down the hill!
If it was an athlete it would be: Dajana Jovanovic - handballer and gladiator who is always doing some new, crazy, painful exercise ;-) Check her out at: http://f-i-t.se/
It it was a song: Roots Manuva - Witness The Fitness

#fitspo of the week is an interesting one! Having had the honour of playing rugby for my adopted country, I have long been a fan of Kazakhstan's elite athletes. I used to get remarks and derogatory comments, but knowing how successful Kazakhstan has been on the world stage has always made it easy to shut the haters up!


One of those elite sportspeople is none other
 than world record holder and Olympic champion, weightlifter Ilya Ilin. You can watch this great video about Ilin here  and follow him on Twitter: @ilyinilya1

Given my admiration for the man I was pretty psyched to win a signed Ilya Ilin tee from @ConfederSport - bit Roy Keanesque but that was a tired pic! A massive thank you guys! Not sure if I should work out in it or not - sweaty red mess a possibility!



 If you have read this far, well done ;-) you deserve a reward and it would be wrong of me not to mention one of my favourite work out songs with an awesome fitness video to match it - the one and only @rootsmanuva #witnessthefitness






Thursday, 31 October 2013

5 Points to Consider When Choosing a Gym

Ok people, here is my fitness post from Lausanne, Switzerland. "Witness the Fitness" is a song title from Roots Manuva  - great track whose lyrics go way over my head but whose beats go straight to my body!

Each week I'll be writing about fitness, sport, nutrition, food and more. I enjoy music in the gym - better than all that panting and grunting (and that's just me!) - so will give you a track of the week to check out. I'll also be giving a shoutout to my #fitspo of the week - the many more talented fitness people who I look up to!


Since arriving in Lausanne I have been looking for a gym to join.  It seemed there little or no info in English on fitness in Lausanne, the Olympic Capital. So this made it easier - I wanted more info on the gyms here and decided I'd have to provide it myself. There are a lot of gyms in Lausanne, and I've gotten to most of them - just a couple more to hit up next week - so a longer post reviewing them is coming once those are done.

To get the ball rolling though, I decided to make some initial observations for those considering joining a gym in Lausanne:

1) Research: Yes, google is your friend here, and some of the larger gyms have websites but also check out the forums, blogs (especially this one!) and other sites. I read some good info on forums, but some of the reviews were old and worth taking with a pinch of salt.

2) Know what you want - there are a lot of gyms out there so you need to narrow it down. Consider the following - location, budget you want to spend and opening hours. Also, what will you be doing in the gym? Which exercises? What weights do you need? Do they have all the attachments for the cables? Think about what you want, and even make a list - so when you visit you know if this is the gym for you.

3) Stick to it - now that you know what you want, don't let a slick sales person sway you with talk of saunas, therapy rooms and a smoothie bar. All great things to have, but are they what is important to you?

4) Shop around - don't be lured into signing up straight away. Most of the gyms in Lausanne are happy for you to come and try them out. Even if you don't join - two weeks of gym hopping should keep you in shape for the time being ;-)

5) Haggle - having worked in membership sales many moons ago, I know that the sales person wants to close the sale. See what they can do to close the deal - couple of free months, or charge you off-peak rate for normal membership. Stick to your guns and you will win in the end.

Keep these 5 points in mind next week when I give you the run down of gyms in the area. Hopefully they help you to get what you need to get the fitness you want!


#fitspo of the week is @RM_Heffernan - one of the fittest couples around! Long distance walking is not as glamorous as the 400m but when you put Rob and Marian Heffernan together it makes it that much better! Seeing Rob's success in Moscow when I snook down to the canteen at work was well worth it!

I had the great privilege to join Rob on a panel at @IRLSportsSummit a while back and was amazed at the sacrifices he has made to reach his level of success. At that time he hadn't clinched the big win yet, but even then his talent, commitment and passion were clear to see. Even more tellingly clear was the support he had from his wife Marian and I'm delighted for the family that they have had the recent success. Long may it continue.

Read more about Rob and Marian at : http://www.robandmarianheffernan.com/

This week keeping it Irish themed  and listening to another Rob @RobHKelly - serious rhymes on this fella and he raps better than rappers better than you do!