Learn some tips on healthy food sources, balanced meals, energy drinks and much more
The Easter egg is a huge temptation and whilst we know some of you are going to treat yourselves this Easter, don’t forget to include the natural egg in your diet all year round. Eggs pack a nutritional punch and are great for muscle recovery after a workout. They are affordable and best of all tasty!
But first. Coffee!
At Iconic we love when we hear something we enjoy is good for us as it takes away all guilt (we don’t do guilt!). It’s the little things in life that make us happy and nothing perks us up better than a decent cup of coffee.
If you regularly partake you know how it can inject a bit of life into you almost instantly, but did you know coffee has antioxidants and can help you workout for longer at a more intense level.
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It’s easy to get confused on protein. So many foods, from Snickers to Weetabix, have some added in. But how much do we need, and from what sources, and if we are exercising a lot do we need more?
Iconic Health Clubs have teamed up with the fantastic Eva Burg. Eva is a qualified Nutrition & Health Coach and an award-winning Health & Fitness Blogger. She is the voice, cook and photographer behind The Healthy Tart blog where she shares recipes & nutrition advice for a healthier, happier you.
Iconic Health Clubs have teamed up with the fantastic Eva Burg. Eva is a qualified Nutrition & Health Coach and an award-winning Health & Fitness Blogger. She is the voice, cook and photographer behind The Healthy Tart blog where she shares recipes & nutrition advice for a healthier, happier you.
Iconic Health Clubs have teamed up with the fantastic Eva Burg. 
Eva is a qualified Nutrition & Health Coach and an award-winning Health & Fitness Blogger. She is the voice, cook and photographer behind The Healthy Tart blog where she shares recipes & nutrition advice for a healthier, happier you.
Pre-Halloween
DO: Stock up on healthy snacks and fresh produce. Put these full-filling nibbles conveniently within reach. Make them the fastest, easiest option to ward off hunger. Mix sweet and savory for a multi-craving buster. Read more
Been busy over summer? Gone away maybe or been running around after the kids? Routine is easy to slip out of, so here’s some help on how to get back into it! Read more
Want to start adding weights to your fitness regime but don’t know where to start? Whether it’s for strength, weight loss, lean muscle gain or overall fitness, here’s some simple advice to get you started. If you want to know more, make sure to ask a member of the team on your next visit! Read more
1. PROBLEM: YOU EAT THE WRONG LUNCH
Breakfast is the most important meal of the day, right? Not so fast. Sure, it’ll set you up nicely, but choosing the wrong lunch will leave you with a lack of energy, especially if you’re working late.
If you crave an afternoon catnap, you’re probably not getting enough protein midway through the 9-5. ‘If you’re sat at a desk all day, a protein-rich lunch will keep your physical energy topped up through to the evening,’ explains registered nutritionist Rhiannon Lambert. Read more
This month we are embracing all things Irish including our Seachtain na Gaeilge week, our special Céilí and our Paddy Pedal 100 mile Challenge. Sign up today via our mobile app! Here’s a quick video with all the details.
We have teamed up with IRUPA to join forces with the rugby players of Ireland to support their #TackleYourFeelings campaign. We have a pair of premium tickets to give away to one lucky participant for Leinster v Wasps on March 31st at the Aviva Stadium. To enter simply watch the video below and register your interest to participate in the campaign via the form below. Please note that entries close on Monday 6th March so don’t delay.
January & February are traditionally the busiest months across the globe for gym usage. The good news is we are a private members club so we only replace the numbers who leave us each month so although the clubs may feel busier, it is our members who are just attending more frequently. This is great to see and we have added on loads of extra classes in preparation for this time of they year.
In addition we have added an exciting new feature to your class booking app. You can now simply add your name to a waiting list if your favourite class is full. You will receive an email when you have been allocated a space. Give it a try but remember if you can’t attend a class yourself, to cancel your booking!
Valentines is all about matters of the heart however it doesn’t have to be all about romance. This month we encourage you to look after your Heart with our ‘Healthy Heart Challenge’. Raising your heart rate will not only improve your cardio fitness but also burn calories. This in turn will reduce stress on your heart and vessels.
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Don’t forget if you have a friend who’s been thinking about joining the 1escape Health Club, you can Refer a Friend for a FREE 1 day pass to the club via our Iconic Health Clubs app.
They will be emailed a 1 day pass straight to their inbox and they will have 30 days to use it!
Or alternatively, click here!
Are you tired of battling with your weight? Does it feel like no matter how strict your diet or how many times you go to the gym, you just can’t seem to shed the pounds?
If you really want to transform your body and feel great, it’s time to stop thinking about your weight and start thinking about your body composition!
As you exercise more, you develop more muscle mass and reduce fat. Your weight may even increase at a certain point, as your muscle mass increases.
Quick-fix, crash diets may produce speedy results, but the weight loss will be in the form of body water and healthy, lean muscle tissue.
Very low calorie diets may force your body into ‘starvation’ mode, storing body fat rather than burning it. So even if you lose weight, your fat ratio will increase.
1. Eating when you aren’t hungry
If you are working out consistently and eating the right foods it may seems strange that your fat isn’t simply melting away. It could be that you are eating too much food.Try tracking your food for 7 days. You may be surprised with your findings.
2. Not watching portion sizes
Even if you work out frequently, over eating could be sabotaging your progress. Try weighing your food for a few days until you understand what you portions should look like again. Still hungry? Bulk up your plate with as much salad and veg as you see fit.
3. Only doing cardio
Cardio is great when complemented with weights. Like all exercise regimes, when they remain the same, not only do they become boring but your body learns to cope and begins to plateau. Mix things up!
4. Eating the wrong calories
If you eat 2,000 calories worth of broccoli or 2,000 calories worth of chocolate it’s the same right? Wrong! Believe it or not eating the right amount of the wrong calories can have a huge effect on you and your goals. Avoiding processed foods and reading up on fats and sugars is a great place to start.
5. Not reading labels
Healthy cereals, fat free products… you may be shocked when you read the nutrition labels and ingredients list. As a general rule, when fat is removed they have to replace the hole and that generally falls to the job of sugar. Make sure you read the labels when doing your shop.
1. Willpower is a finite resource
Relying on willpower alone requires huge amounts of mental energy, which is inevitably in low supply at the end of a long day or during stressful times. Have a plan in place that will help you to stop, or at least diminish sugar cravings before they even start.
2. Get consistent, quality sleep
When you don’t get enough sleep, you will be low on serotonin, the neurotransmitter responsible for a positive mood and overall feeling of well-being. Since carbohydrate consumption promotes the release of serotonin in the brain, you will naturally want to eat more carbs in order to balance your mood.
3. Allow yourself a cheat meal
Cutting out sugar and excessive carbs is much easier if you know that you’ll be able to enjoy them from time to time. The use of a cheat meal (one meal, not an entire cheat day) is a great way to satisfy a sweet tooth but still stay on track with your diet. You will also increase your leptin levels which will decrease your feelings of hunger. Cheat meal top tips! Keep it to a one hour window of time, and make it the last meal of the day. As long as you stick to those, you can eat whatever you want.
It’s that time of year again. Suddenly there’s sneezes and coughs everywhere you turn. Follow these simple steps and you may lower your chances of picking up a nasty cold.
1. Wash your hands frequently. Cold and flu viruses need to get from nose to nose. They’re passed around in mucus, sometimes from coughs and sneezes but also via hand contact. If you have a cold and virus-infected mucus gets onto your fingers, and you then touch a door handle, you leave the germs on it. When another person comes along and touches the handle, they pick up the virus on their hands. If they then touch their nose or eye, the virus is transferred to them. So washing your hands is the best way to lower your risk.
2. Keep warm – especially your nose. Colds are seasonal – there are more around in the winter and that’s probably because our noses get cold. This may sound strange but studies show that if your nose gets cold, any infection you may be harbouring can be triggered and start causing symptoms. So wrap up warm and hold a scarf loosely over your nose and mouth on cold days.
3. Look after yourself. Lack of sleep, stress and poor diet all compromise your immune system and put you at higher risk of a cold. So make good sleep a priority and take steps to deal with stress. Make sure you eat a balanced diet, with plenty of fresh fruit and vegetables.
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Friday: 06:00-22:00
Saturday: 07:00-20:00
Sunday: 08:00-20:00
Bank Holidays: 09:00-18:00
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