Relish Cafes & Restaurants – Bettystown, Drogheda, Southgate, Dundalk in Meath & Louth

Archives: November 2016

Local Fitness Champion – Eating out can still be healthy!

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Local Fitness Champion – Eating out can still be healthy!

relish-cafe-jennifer-lfc-southgate-bettystown-mealsAs part of her Local Fitness Champion, Jennifer eats breakfast in our Southgate Café and dinner in our Bettystown Café each week.  At Relish Cafés we like to give our customers plenty of healthy choices as well as catering to many special dietary options (many Gluten Free).  Last year we were worked very closely with local Fitness Guru and Nutritionist, Ant Morgan from AMPT Fitness in Southgate, to develop our Nutritionally Balanced (NB) range.  See more about our NB range here.

Jennifer had dinner in our Bettystown Café.  Jackie, our Bettystown Manager recommended the Chef’s Special, which was Seabass, which she found delicious.  Jennifer is trying to incorporate more healthy fish into her diet, which is high in protein, low in fat and full of goodness.  As part of her nutrition programme, which was put together by Ant Morgan, she is allowed 1 ‘cheat meal’ per week.  Jennifer decided to have a dessert after her dinner in Bettystown, which she found light but indulging and thoroughly enjoyed it!  Well deserved after all her hard work this week.

We hope that her fitness and eating plan will encourage you and keep you motivated. If you have any questions for Jennifer, you can send us an email to marketingatrelish@gmail.com or just send us a PM on our Facebook page www.facebook.com/RelishCafe.ie

 

More posts to follow soon!

Colouring Competition

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Over the Halloween – Mid Term Break, we ran a Colouring Competition in all 4 of our Cafés.  We had SO many AMAZING pictures to choose from and it was so hard to pick winners. Thanks to all our wonderful customers who took part! Here are all our winners: Liam Halligan, Ava Brannigan, Claire Rock, Jack White, Allie Smith, Erin Townley, Alisha Coleman, Aoibin Killen, James Dunne, Caillin Cusher & Conor Maguire – well done to you all.

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Local Fitness Champion – Jennifer’s Boxercise & Abs Class!

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Local Fitness Champion – Jennifer’s Boxercise & Abs Class!

Here’s a video of our Local Fitness Champion, Jennifer after her first Boxercise & Abs class at AMPT Fitness in Southgate.

Boxercise is an exercise class based on the training concepts boxers use to keep fit. Classes can take a variety of formats but a typical one may involve shadow-boxing, skipping, hitting pads, kicking punchbags, press-ups, shuttle-runs and sit-ups. Most boxercise classes are aimed at men and women of all ages and fitness standards. As no class involves the physical hitting of an opponent, it is a fun, challenging and safe workout.

Abdominal Training – the importance of strengthening the abdominal (or “abs”) cannot be overemphasized. The functions of the mid-section include flexion, lateral flexion and rotation of the torso as well as flexion of the hip. Collectively, the muscles of this region keep the abdominal organs compressed and assist in forced expiration (as during vigorous exercise).  Therefore, virtually all sports require the use of the abdominals to some degree. In addition, having a strong mid-section will remove stress that tends to build up in our lower backs from being sedentary.

We hope that her fitness and eating plan will encourage you and keep you motivated. If you have any questions for Jennifer, you can send us an email to marketingatrelish@gmail.com or just send us a PM on our Facebook page www.facebook.com/RelishCafe.ie

More posts to follow soon!

Local Fitness Champion – Jennifer’s Protein Breakfast Smoothie.

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Local Fitness Champion – Jennifer’s Protein Breakfast Smoothie.

relish-cafe-lfc-breakfast-smoothie-1-logos relish-cafe-lfc-breakfast-smoothie-2-logosOur Local Fitness Champion, Jennifer started drinking Protein Smoothies in October at the start of her fitness plan, which was put in place by local Fitness Guru and Nutritionist, Ant Morgan of AMPT Fitness in Southgate.

But just what are the benefits of Protein shakes?

You may get the impression that they’re only for bodybuilders. It’s true that high-protein shakes can help develop lean muscle mass, which is a benefit, but it’s also true that shakes can encourage fat loss, increase satiety, deliver essential nutrients and even improve metabolic activity.  Here are some benefits broken down:

Muscle Gain

Regularly strength training and upping your daily protein intake by 0.2 to 0.4 grams per pound of body weight per day if your objective is gaining lean muscle. Retaining muscle mass and getting an adequate amount of protein is particularly important for women as they age and their risks of osteoporosis and joint problems increase. If you strength train and eat protein daily, you don’t need shakes to retain or gain muscle. However, if you don’t eat many protein-rich foods, drinking an occasional shake can help you get enough of the nutrient.

Fat Loss

Using a protein shake as an occasional meal replacement may help you lose more weight and fat than you would by following a reduced-calorie diet. According to the “American Journal of Clinical Nutrition,” high-quality proteins are more satiating than either carbohydrates or fats, and they may have the ability to improve the body’s metabolism. Additionally, a study that appeared in the journal “Nutrition & Metabolism” in 2008 stated that obese women and men lost more fat when they drank two protein shake meal replacements per day and followed a low-calorie diet. Subjects who adhered to the diet without the shakes lost less total body fat and more lean muscle mass. The study did not take nutrient deficiencies or diet balance into account, however. Unless you have approval from your doctor, do not replace more than one meal daily with a protein shake.

Nutritional Benefits

Homemade shakes and even commercially sold shakes that are made from fresh fruits, vegetables and natural proteins deliver essential vitamins and minerals without sacrificing taste. Protein from shakes or food is classified as an essential nutrient, meaning it performs tasks that are necessary for your body’s daily functioning. For example, the USDA states that proteins build and repair skin, blood, bones, muscles and cartilage.

Considerations

Protein shakes can be healthy additions to many women’s diets, but they’re not for everyone. If you get enough protein by eating whole foods, you don’t need to supplement with shakes — especially shakes that are high in sugar or artificial ingredients. Getting too much protein can actually be dangerous, as Mayo Clinic dietitian Katherine Zeratsky notes that it may increase your risk of heart and kidney problems, diverticulitis and nutrient deficiencies. Adding protein to your diet will also add calories, which may lead to long-term weight gain. Before you include shakes in your regular diet, check with your doctor.

We hope that her fitness and eating plan will encourage you and keep you motivated. If you have any questions for Jennifer, you can send us an email to marketingatrelish@gmail.com or just send us a PM on our Facebook page www.facebook.com/RelishCafe.ie

More posts to follow soon!

Local Fitness Champion – Jennifer’s first HIIT class.

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Local Fitness Champion – Jennifer’s first HIIT class.

Here’s our Local Fitness Champion, Jennifer’s first post work out video.  She did at HIIT class at AMPT Fitness in Southgate.

 

High-intensity interval training (HIIT), is a form of interval training, an exercise strategy alternating short periods of intense anaerobic exercise with less-intense recovery periods. HIIT is a form of cardiovascular exercise.

Here’s our list of the Top 10 Health Benefits of HIIT:

  • Helps build endurance- High intensity training adapts to the cellular structure of muscles which enables you to increase your endurance while doing any type of exercise. “Journal of Physiology,” posted a study where people participated in HIIT for eight weeks and the results showed that they had doubled the length of time they could ride a bicycle while keeping the same pace.
  • Burns calories and fat in a shorter period of time – HIIT is great if you have a limited amount of time to work out. Studies show that 15 minutes of high intensity interval training burns more calories than jogging on a treadmill for an hour.
  • Effective energy use – HIIT uses a system of work-hard-then-recovery intervals, alternating between high intensity workouts with short resting periods. Through interval training your body learns how to efficiently use the energy that comes from your body’s energy system. HIIT also helps remove toxic wastes from your muscles during the resting periods. Alternating between the exercises also helps you breathe effectively
  • Boosts metabolism –The American College of Sports and Medicine said that High Intensity Interval Training helps you consume more oxygen than a non-interval workout routine. The excess amount of oxygen consumed helps increase your rate of metabolism from about 90 minutes to 144 minutes after a session of interval training. Thus the increased metabolism helps burn more calories at a faster rate.
  • Burn calories and fat hours after you leave the gym- When participating in such high intensity workouts your body’s repair cycle goes into hyper drive. This means in 24 hours after a HIIT workout your body is still burning calories and fat whereas in steady-pace workouts, you may not.
  • No equipment necessary– HIIT workouts are extremely cost efficient because you need zero equipment! All you need is a little open space. HIIT workouts utilize your own body weight, so any workout that gets your heart rate up quickly such as plyometrics, high knees and jumping jacks can be implemented into a HIIT workout. In fact, weights can actually make sometimes make the workout less effective because your main focus in HIIT is getting your heart rate up rather than toning a particular muscle group.
  • Lose fat and not muscle –Steady cardio is often associated with losing muscle. HIIT workouts, however, combine weight training (the weight being your body) and effectively allows dieters to preserve their muscle gain while still shedding weight.
  • Choose your own workouts –The great thing about High Intensity Interval Training is that you don’t have to limit yourself to just running or biking. In fact, you can pick any cardio workout and make it an interval workout. You can bike one day at max speed for 30 seconds and take 45 second intervals in between and the next day you can switch it up to jogging or aerobics.
  • Good for heart health –They say that extreme training helps build extreme results. It’s hard for most people to push themselves to an anaerobic zone where you lose your breath and feel your heart pounding faster and faster. With interval training it’s easier to push yourself to that level because of the rest interval that comes right after you reach that point. This helps keep a healthy heart and helps blood flow effectively throughout your whole body.
  • Challenging – HIIT workouts offer seasoned workouts a new challenge and beginners a quicker way to see results. You are constantly pushing yourself out of your comfort zone therefore you can never get bored with your workout!

We hope that her fitness and eating plan will encourage you and keep you motivated. If you have any questions for Jennifer, you can send us an email to marketingatrelish@gmail.com or just send us a PM on our Facebook page www.facebook.com/RelishCafe.ie

More posts to follow soon!

Local Fitness Champion – Jennifer’s first vlog (video blog)!

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Local Fitness Champion – Jennifer’s first vlog (video blog)!

Here’s our Local Fitness Champion, Jennifer’s first video.  She met up with Ant Morgan from AMPT Fitness in mid October for their first assessment and training session.

We hope that her fitness and eating plan will encourage you and keep you motivated. If you have any questions for Jennifer, you can send us an email to marketingatrelish@gmail.com or just send us a PM on our Facebook page www.facebook.com/RelishCafe.ie

More posts to follow soon!

Local Fitness Champion – Jennifer’s journey begins!

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Local Fitness Champion – Jennifer’s journey begins!

ant-and-jennifer

In mid October, our Local Fitness Champion, Jennifer Mc Mahon met with Ant Morgan, owner and local fitness guru of AMPT Fitness – her journey has started and we are looking forward to following her along the way.
Here’s what Ant had to say:

“Over the past few months we have been working closely with local Cafe chain Relish on finding a ‘Local Fitness Champion’ we feel can help change their lives over the coming weeks.  Jennifer McMahon will be that lady”. 

“She is a busy mother of 3 who holds down a job minding kids and finds the time to exercise limited to the odd DVD at home.  Over the next 6 weeks Jennifer will blog about her experience with her exercise regime, juggling work, kids and exercise while following a healthy nutrition plan.  She is literally putting herself out there and is in the same boat as a lot of mums out there”.

“So over the next 6 weeks guys please follow her chats, videos etc. Keep her motivated while hopefully she can inspire some of you to look at your own lives and change it for the better”.

“Good luck Jennifer – We are all routing for ya”!!!

More posts to follow soon!

Local Fitness Champion – Congratulations to Jennifer Mc Mahon!

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Local Fitness Champion – Congratulations to Jennifer Mc Mahon!

relish-cafe-ampt-local-fitness-champion-jennifer-mc-mahonIn early September we launched our Local Fitness Champion search.  One month later, after going through all the applications we received and meeting Ant Morgan from AMPT Fitness we selected our Champion, Jennifer Mc Mahon.

Jennifer is a busy Mom of 3 young children.  Jennifer has found it very difficult to find time to look after her own diet and stay on track with a fitness programme.  Jennifer is also a childminder and stay at home Mom.

Here’s what Jennifer shared with us in her questionnaire:

“I have recently begun doing 20 minute kettlebell workouts twice a week at home (dvds) and occasionally go jogging (3k).  I have always been into fitness and enjoy working out. In 2010 I ran the Dublin city marathon.  I have never taken part in any fitness plan including diet etc from a personal trainer/nutritionist which I feel I could benefit from to motivate me to keep up the training and achieve my fitness goals”.

“I am on a gluten free diet since February 2015. My diet would be very balanced. I have a good variety of food in my diet and I wouldn’t be fussy when it comes to trying new foods. I try to include a smoothie/juice once or twice a week to counter act the fizzy minerals and chocolate”.

“I would like to reduce my body fat, tone up and increase my energy levels. I would like to improve my diet by cutting out junk food and eating more vegetables”.

“I would hope that a health and fitness programme with the help from AMPT Fitness and Relish would give me a kick start to a healthier lifestyle and equip me with the knowledge to maintain it going into my thirties. After six weeks I would love to see myself more trim, toned and physically stronger with a more positive mental attitude to working out and eating cleaner. With my 30th birthday party approaching in November, I hope to be feeling confident and to look fit for it”.

Jennifer kept a food diary for us for a week and then had a full assessment with Ant Morgan at AMPT Fitness. Ant then put a full eating & exercise plan together for her.

We’ll keep you posted on her progress and challenges along the way. We hope you pick up lots of useful information over the next 6 weeks and are motivated to join Jennifer in her fitness journey.

Many thanks to all who put themselves forward for this programme, we really appreciate your support.

More posts to follow soon!

Local Fitness Champion

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Back in September, Relish and AMPT Fitness launched our Local Fitness Champion challenge.  We were looking for one of our customers to take on a six week healthy eating and fitness programme.  We wanted to follow their journey over the 6 weeks to inspire our customers to take steps towards turning their lives around.

So many of us feel like our busy life has taken over – our diets are not as healthy as they should be – we’ve fallen off the fitness wagon.  Our hope is that, by following along with our Local Fitness Champion, you’ll take those steps to get back on track and turn your life around!

Here’s what our Local Fitness Champion received:
– full assessment from Ant Morgan (AMPT Fitness)
– 6 week Nutritional Advice
– access to classes at AMPT Fitness
– 1 NB Breakfast & Dinner per week at Relish (Southgate & Bettystown)
– Recipe ideas & tips from our Chefs

More posts to follow soon!