Small efforts glean big rewards

Posted on: 9th March, 2018

Category: Sport & Fitness

Contributor: Tania Presutti

Danish freelance journalist and fitness professional Tania Presutti, who now resides in Clonakilty, delivers a series of efficient DIY fitness exercises you can do at home.

‘Mange bække små, gør en stor å’ (translated roughly from Danish meaning; ‘Many small streams, makes a big river’). This is the best way, I can describe my own dedication to the 10-minute-a-day programme, which I launched this January.

Throughout January and February, I have set aside 11 minutes a day for training, four to six days a week. In the beginning I stuck religiously to the programme, including the order of exercises, sets and breaks, but eventually it evolved into other types of training, both out of necessity and boredom.

And the result has been great in many respects. I put on some muscle again, my arms look more ‘toned’ and jeans more ‘packed’. I also realised when trying out different 10-minute programmes that lungs and heart also seem to have benefitted, despite not being pushed for that long or that hard.

But mostly, I feel an immense satisfaction about the continuation itself, both due to feeling rewarded by the physical changes, but also the 10 minutes have provided me with a sense of doing something nice for myself every day.

Taking time for yourself every day is hard, unless you’re single or have a very understanding family. Otherwise it’s often easier to forget your own needs to fulfill the ones of others. However taking 10 minutes a day is so short, that it should be possible for even the busiest of us. And when you first make it a habit, your surroundings will get used to it and give you time; even a little two-year-old.

For the programme itself, there were also a lot of benefits in sticking with it day in and out. Especially when I drilled the original programme; I could follow each exercise development, from learning the move, to mastering and exploring it. Take for example, the weighted sidesteps. To begin with, I barely squatted, as I was afraid I wouldn’t be able to stand up again. But little by little I learned to trust my balance and legs to squat butt to ground and get up again. Also the ‘Squat to turn and punch’ was hard for me, as I had chosen to work with 5kg dumbbells and they got heavy in the end to lift and punch. This never really got easier, but I did get stronger – which was the whole point.

Alternative 10-minute programmes I tried out:

10 minutes of 30 seconds Burpees/ 30 seconds push ups for 3x 3 minutes, one minute break in between.

10 x 100 metre sprints (Not entirely sure of the time spend on this, as I also did 400m warm up and 400m cool down).

Low impact exercises: Hip Thrusters, Firehydrants, Push Ups, Back raises, Supermans and back kicks.

I would add, that while they all are good to do, I wouldn’t have gotten much muscle on my arms from the above (aside from the first alternative), so I would definitely recommend working with a pair of dumbbells. So to cut this one short: Yes! The 10-minute-a-day does work, but you have to put in the effort and continuation to get results (like with everything else).

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This Saturday the 10th March, will see some magically curious activity as local Bandon national schools compete in a Wizarding Harry Potter Quiz. The prize will be the beautiful Bandon Banshee Perpetual Cup.

As any Harry Potter enthusiast knows, Bandon has the unique honour of having a character named after the town. The Bandon Banshee, was referred to as the nemesis of Gilderoy Lockhart in the Chamber of Secrets. The book grossed €60 million in sales and was the 7th highest earning film of all time.

Locals, looking to enhance the town for young people, saw the quiz as an ideal way promote the connection. The universally absorbing book series brings young readers on a huge adventure of magic, adversity and triumph. It is also an exploration of loyalty and friendship, good and evil – so it is not only popular way to engage young people, it is a hugely positive connection.

Zoe Tennyson, one of the organisers said they were delighted with the response from schools who ran a qualifying quiz as part of World Book Day. On Saturday Bandon Town Hall will be transformed into Hogwarts Great Hall, with proceeds going Bandon Playground Group, and to cover costs of the event.

Bandon Books will be rewarding the winning team with vouchers to each of the five members. The Bandon Banshee, or Bean-sidhe na Bandaan Perpetual Cup will be hotly contested – but which school will the Banshee go to??

If you have any questions please call Marguerite McQuaid on 087 900 9494
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8th March, 2018  ·  

Ballineen Foróige Young Engineers Exhibition 23 February 2018

The inaugural Ballineen Foróige Young Engineers Exhibition will take place in Gort Mhuire Hall in Ballineen this Friday 23rd February. As part of Engineers Week 2018, leaders and members of Ballineen Foróige Club have organised an exhibition which will showcase a diverse and exciting range of engineering projects that have been undertaken by members of the club over the last few weeks, with the aid of leaders and a number of local engineers.

With the aid of local pharmaceutical company Eli Lilly, along with the support of STEAM Education, a UCC based company focused on promoting science, technology, engineering, arts, and maths subjects in primary schools, Ballineen Foróige has been engaging members and leaders in all things engineering over the last six weeks. From researching, designing, and prototyping a project based on local problems, to participating in various workshops on coding and careers in engineering, Ballineen Foróige have been extremely busy in preparation for the exhibition this coming Friday night.

On the night itself, Michael Loftus, Head of Engineering at CIT, Fintan Goold, Manager at Eli Lilly and All-Ireland Cork winning Footballer, along with Geraldine Coughlan of GCA Architects & Designers, a local business, will act as judges on the night, evaluating the different engineering projects and offering some advice to the members of the club. Also in attendance will be the CEO of Foróige Seán Campbell, along with a number of local councillors, TD’s and Senators.

Leading the team of Ballineen Foróige leaders organising the event, is Rebecca Dwyer, a bioprocess engineer at Eli Lilly. Rebecca recently became a leader in the club and says that Ballineen Foróige Young Engineer Exhibition 2018 “promises to be a fun, challenging and rewarding experience for all involved and we look forward to welcoming parents, relatives, friends and members of the public to the exhibition and film screening on the evening of Friday 23rd February.” Overall, there are twelve projects entered in the exhibition. One project, led by Cian Kennefick and Charlie Nolan, members of the starting out club, examines the possibility of installing speed ramps on the road near local primary school. Fourteen-year-old Charlie says he got involved in the project as it was something to do and it gets you thinking. Cian says the most exciting part of the project was the building of the prototypes.

Both Cian and Charlie, along with thirty other members of the club will display their projects this coming Friday 23 February in Gort Mhuire Hall in Ballineen. Doors open at 8pm and the event runs until 10pm. All are welcome to attend, and admission is free. Catering, including tea and coffee, will be provided on the night.
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20th February, 2018  ·  

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Main course

17th February, 2018  ·  

Check out this new upbeat indie-folk track Edges, released today from Inni-K with a video by Myles O'Reilly. Inni-K will be performing at Levis’, Ballydehob on Saturday 24th February, with support from Sam Clague.
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16th February, 2018  ·  

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