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    <title>News Articles</title>
    <description>Derry Temple Fitness News</description>
    <link>http://www.dtfitness.ie/</link>
    <language>en</language>
    <pubDate>Mon, 29 Mar 2010 14:46:53 +0000</pubDate>
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    <item>
      <title>Super Snacks</title>
      <description><![CDATA[One of the fundamental principles to getting the body you want and maintaining it is to eat regularly throughout the day. Grazing, as it is called, offers a number of positive benefits which help ensure you build and keep your optimal physique. To graze efficiently you should aim to eat 5 to 6 meals a day or to go no more then 3 to 4 hours without eating. Try to ensure you eat a source of protein at each sitting. ]]></description>
      <link>article-selected.html#supersnacks.01.07.2010</link>
      <pubDate>Thu, 01 Jul 2010 12:00:00 +0000</pubDate>
      <guid>article-selected.html#supersnacks.01.07.2010</guid>
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      <title>Realistic Expectations</title>
      <description><![CDATA[Most people would readily admit that expecting to loose 10 pounds of fat or gain 10 pounds of muscle in two weeks is unrealistic. Yet subconsciously, many people want to believe that these results are not only possible but are actually likely. Now you can blame advertising for brain washing you into believing that results can be achieved in moments with little or no effort, but once you stop blaming and start accepting reality then the quicker you will be on the path to success. ]]></description>
      <link>article-selected.html#realistic09.06.2010</link>
      <pubDate>Wed, 09 Jun 2010 12:00:00 +0000</pubDate>
      <guid>article-selected.html#realistic09.06.2010</guid>
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      <title>Full Vs half Squats</title>
      <description><![CDATA[Barbell squats are the king of leg exercises. They are arguably the most important exercise for building muscle and developing high levels of whole-body strength. Every trainer and trainee should be using them regularly in their training program for their excellent calorie burning and body shaping benefits. There is however one perennial question that has long been asked in resistance training circles and a question that seems to produce a multitude of answers and opinions. That question is whether squatting “Ass To Ground” (ATG or full squat) is more beneficial, or hazardous, than squatting with thighs parallel to the ground (the parallel or half squat). ]]></description>
      <link>article-selected.html#squat04.05.2010</link>
      <pubDate>Tue, 04 May 2010 12:00:00 +0000</pubDate>
      <guid>article-selected.html#squat04.05.2010</guid>
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      <title>Improve your sleeping habits - improve your health!</title>
      <description><![CDATA[A lot of people these days simply don’t get enough sleep. Now the truth is we can probably all get by on a minimum amount of sleep for a while but if this sleep deprivation is long term then the consequences can be detrimental to your health. Your circadian rhythm is an internal biological clock that regulates a variety of physiological processes according to an approximate 24-hour period. Chronic long term circadian stress often leads to depressed immunity, illness and chronic fatigue. Despite our change in modern living, our physiology is still the same as our ancient ancestors. We are still tuned to the natural rhythm of daily and seasonal light/dark cycles; this is our natural sleep/wake cycle. Many of our hormones are produced in tune with the cycle of the sun. Stress activating hormones are produced as the sun rises and peaks around mid- morning. As the day progresses stress hormones decrease and the production of growth and repair hormones increase. Our bodies are designed to wind down from sunset until about 10pm when sleep should begin. Physical repair takes place between 10 -2pm and psychological repair takes place between 2pm and awakening. So if you are not getting to bed on time then you could be missing out on vital bodily repair. Sleep is not a luxury it is a necessity! Ensure you are getting the optimal 7 to 9 hours every day and make sure you are in bed well before 11 pm. If you are a bit of a night owl and you aren’t getting to bed till one o’clock every night then you are missing those first couple of hours the body uses to cleanse, regenerate and for physical repair.]]></description>
      <link>article-selected.html#sleep04.04.2010</link>
      <pubDate>Sun, 04 Apr 2010 12:00:00 +0000</pubDate>
      <guid>article-selected.html#sleep04.04.2010</guid>
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      <title>Omega 3 fish oils - All Round Superfood</title>
      <description><![CDATA[There is always one supplement that I recommend for people to take daily and that is fish oil. The reason; they have a wide variety of effects on the body, all of them positive. Taking fish oils regularly can not only help you to increase your metabolic efficiency and burn fat but it also helps increase serotonin levels, decreases blood pressure, reduces inflammation, improves cell membrane health and mental acuity. In fact omegas 3’s help every known disease in the world.]]></description>
      <link>article-selected.html#fishoils03.03.2010</link>
      <pubDate>Wed, 03 Mar 2010 12:00:00 +0000</pubDate>
      <guid>article-selected.html#fishoils03.03.2010</guid>
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      <title>Water - Your Bodies Thirst For Life</title>
      <description><![CDATA[“Medical professionals of today do not understand the vital roles of water in the body; medications are palliatives. They are not designed to cure the degenerative diseases of the human body.” Dr F Batmaanghelidj author of “Your bodies many cries for water” The human body is 75% water and brain tissue is 85% water. The brain while only accounting for two percent of your bodyweight requires about 20% of your water intake. Being even mildly dehydrated can affect you both mentally and physically. Dehydration symptoms generally become noticeable after 2% of one's normal water volume has been lost. Symptoms of mild dehydration can include headaches, poor vision, low blood pressure, dry skin, constipation, fatigue, dizziness and fainting. Athletes suffering from mild dehydration will experience a loss in endurance and rapid onset of fatigue. They can quickly suffer a loss of performance of up to 30%. Note these are symptoms of mild dehydration; severe dehydration can lead to much more serious side effects and losses of more than 15% of the bodies’ fluid reserves are usually fatal.]]></description>
      <link>http://www.dtfitness.ie/article-selected.html#water03.02.10</link>
      <pubDate>Wed, 03 Feb 2010 12:00:00 +0000</pubDate>
      <guid>http://www.dtfitness.ie/article-selected.html#water03.02.10</guid>
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      <title>Making Motivation Last</title>
      <description><![CDATA[A popular add campaign by the RSPCA a few years ago said “a puppy isn’t just for Christmas it’s for life”, well similar can be said for New Year’s resolutions, they aren’t just for January they are for the whole year. As we enter 2010 powerful New Years resolutions will be made and for a lot of people the common New Year’s resolution involves a promise to improve their health. In January people flock to the gym in their droves signing up for a year long contract resigning to be fit and healthy and to loose weight in 2010. Unfortunately come March the gym numbers always drop off. Why is it that all these determined individuals quickly loose fate in their new year’s resolutions and their new found enthusiasm? How do you ensure you are one of the few successful people that actually does get fit, that you build the body of your dreams and manage to hold onto it in the future? Well below I have listed the major stumbling blocks that cause most people to give up before they have gotten the results and also pointers that if followed will help you to achieve your health and fitness goals next year. ]]></description>
      <link>http://www.dtfitness.ie/article-selected.html#water03.02.10</link>
      <pubDate>Fri, 01 Jan 2010 12:00:00 +0000</pubDate>
      <guid>http://www.dtfitness.ie/article-selected.html#water03.02.10</guid>
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      <title>The hidden dangers of gluten sensitivity</title>
      <description><![CDATA[Our modern day society subsists on a diet which considers grains as a fundamental part of our daily food intake. The USDA food pyramid which is established throughout the world as our basic dietary requirements, recommends seven to eleven servings daily from this food group. But things have not always been this way, agriculture and farming have existed at most for ten to fifteen thousand years and humanity has been on this planet for a great deal longer. For over 2 million years our hunter gatherer ancestors survived with barely any grains at all. That means we have been eating grains for less then a ½ % of the history of humanity. This is but a blip in our evolution and it appears for some this has not been long enough for us to adapt to a grain based diet. ]]></description>
      <link>http://www.dtfitness.ie/article-selected.html#gluten01.12.09</link>
      <pubDate>Tue, 01 Dec 2009 12:00:00 +0000</pubDate>
      <guid>http://www.dtfitness.ie/article-selected.html#gluten01.12.09</guid>
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      <title>Generic Gym Programs are a Joke!</title>
      <description><![CDATA[Traditional generic gym programs are designed for the masses and for that reason they are often simplified or dumbed down for those who are not gym literate. They are kept simple so that they can be easily taught in minimal time. While they may cause some response in the complete beginner who has no previous training experience any success will be short lived. With a proper gym program you can achieve more and get there faster.]]></description>
      <link>http://www.dtfitness.ie/article-selected.html#generic01.11.09</link>
      <pubDate>Sun, 01 Nov 2009 12:00:00 +0000</pubDate>
      <guid>http://www.dtfitness.ie/article-selected.html#generic01.11.09</guid>
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      <title>The Balanced Brain Advantage</title>
      <description><![CDATA[DNA codes our behaviours and physical functions but it is only as good as the transport system it creates for the transmission of information. That system relies on electricity. Just as you need a battery to start your car the human body needs electricity to stay alive. It is the literal spark of life, which energizes the body and creates our consciousness. ]]></description>
      <link>http://www.dtfitness.ie/article-selected.html#balanced01.10.09</link>
      <pubDate>Thu, 01 Oct 2009 12:00:00 +0000</pubDate>
      <guid>http://www.dtfitness.ie/article-selected.html#balanced01.10.09</guid>
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      <title>Eat Right For Your Metabolic Type</title>
      <description><![CDATA[There are many diets currently plugged in the media and each diet claims to have the ultimate formula to help you speedily loose weight and gain health. Some people can make exceptional gains on particular diets while others perform poorly on the same diet. This can be down to a number of reasons but often time’s people just aren’t eating right for their body type. We must realise that no diet fit’s everybody and that we are all uniquely metabolically different. To be at our full health we must eat right for our metabolic type.]]></description>
      <link>http://www.dtfitness.ie/article-selected.html#eat01.09.09</link>
      <pubDate>Tue, 01 Sep 2009 12:00:00 +0000</pubDate>
      <guid>http://www.dtfitness.ie/article-selected.html#eat01.09.09</guid>
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      <title>Top Ten Training Principles</title>
      <description><![CDATA[1.	The Progressive overload principle. On any program you must push yourself to progressively lift heavier weights or you will not experience any gains. If the body is consistently challenged with the same weight then it has no reason to adapt. All gains in strength should be made gradually never allow form to suffer as you progress.]]></description>
      <link>http://www.dtfitness.ie/article-selected.html#ten01.08.09</link>
      <pubDate>Sat, 01 Aug 2009 12:00:00 +0000</pubDate>
      <guid>http://www.dtfitness.ie/article-selected.html#ten01.08.09</guid>
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      <title>Smashing Training Myths</title>
      <description><![CDATA[The gyms are full of lore and myth. Things your friend told you, something someone read in a magazine or often time’s people just make stuff up! I want today to tackle some of the most common training myths that I hear in the gym. Please realise that for some these myths become part of their belief system about how to exercise and oftentimes they can become the biggest road block to success. If you are guilty of any of these workout sins then stop now, change your belief and your training method for something much more effective!]]></description>
      <link>http://www.dtfitness.ie/article-selected.html#smashing01.07.09</link>
      <pubDate>Wed, 01 Jul 2009 12:00:00 +0000</pubDate>
      <guid>http://www.dtfitness.ie/article-selected.html#smashing01.07.09</guid>
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      <title>Top Ten Superfoods</title>
      <description><![CDATA[Hi all and welcome to my May Newsletter. Sorry I am a little late this month in getting it out but been busy. This months article its about my favourite subject food or in this case “Superfoods”. The Term “Superfood” has become very popular of late but what exactly is a “Superfood” and why does it deserve to be given “Super” Status. Well there is no one particular “Superfood” that deserves to be glorified over all others because all foods contain varying nutrients and have their benefits. But there are certain foods that contain more nutrients then others, have more health benefits and should form a staple part of your diet. Everybody has there preferred foods and today I am going to give you my top ten and tell you why I think these foods deserve the title of “Superfood”.]]></description>
      <link>http://www.dtfitness.ie/article-selected.html#ten01.05.09</link>
      <pubDate>Fri, 01 May 2009 12:00:00 +0000</pubDate>
      <guid>http://www.dtfitness.ie/article-selected.html#ten01.05.09</guid>
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      <title>Success through Supplementation</title>
      <description><![CDATA[This month’s newsletter is all about supplementation and the three vital supplements I always recommend to my clients. For quite some time I resisted the idea of supplements but I saw others using them making the gains where I wasn’t. I have since changed my tune and with great affect, both myself and my clients now see more headway in the gym. ]]></description>
      <link>http://www.dtfitness.ie/article-selected.html#supplementation01.04.09</link>
      <pubDate>Wed, 01 Apr 2009 12:00:00 +0000</pubDate>
      <guid>http://www.dtfitness.ie/article-selected.html#supplementation01.04.09</guid>
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      <title>Training for Fat Loss</title>
      <description><![CDATA[Hi all and welcome to my March Newsletter. I hope you all have a great Paddy’s day and Easter this month. We are coming into spring now and the days are getting longer so if you have been in hibernation for winter or if your New Years resolutions have begun to fade then pick yourself up off the couch and get yourself active. This month’s article looks to smash some of the myths about how best to train for weight loss. It will hopefully be an eye opener for some of you and help you to train more effectively.]]></description>
      <link>http://www.dtfitness.ie/article-selected.html#fatloss01.03.09</link>
      <pubDate>Sun, 01 Mar 2009 12:00:00 +0000</pubDate>
      <guid>http://www.dtfitness.ie/article-selected.html#fatloss01.03.09</guid>
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      <title>How to Improve your Posture</title>
      <description><![CDATA[In modern day society we live with all the advantages that the world has brought us including big screen TV’s with countless channels to choose from, cars to transport us from A to B in no time, computers that help manage our personal life and business and also provide us with the internet, an immeasurable source of knowledge at our finger tips. These three elements alone have improved our lifestyle ten fold but they have become a huge part of our everyday life’s, causing us to sit at a desk for long periods of time, spending hours seated on the couch watching television and sitting in a daily commute locked in traffic.  ]]></description>
      <link>http://www.dtfitness.ie/article-selected.html#posture01.02.09</link>
      <pubDate>Sun, 01 Feb 2009 12:00:00 +0000</pubDate>
      <guid>http://www.dtfitness.ie/article-selected.html#posture01.02.09</guid>
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      <title>The Six Ingredients of a Six Pack!</title>
      <description><![CDATA[Of course we would all love a six pack but that’s not always possible. Some people are gifted with the genetics that leaves them naturally lean and more inclined towards the very fine muscular definition that provides the wondrous sight of a six pack, for us mere mortals however it takes just a little bit more hard work! ]]></description>
      <link>http://www.dtfitness.ie/article-selected.html#sixpack01.01.09</link>
      <pubDate>Thu, 01 Jan 2009 12:00:00 +0000</pubDate>
      <guid>http://www.dtfitness.ie/article-selected.html#sixpack01.01.09</guid>
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