Operation Reformation is a successful twenty week program starting on 19th January 2014 designed to show you how to lead a healthier lifestyle. This is not a bootcamp or a crazy exercise + diet regime, it is a sustainable way to get fit and healthy and stay fit and healthy with other like-minded people. More importantly it will make you feel great, help you lose weight and give you more energy to get through the demands of daily life.
It is NOT for experienced runners. Everyone will take it at their own pace based on their fitness levels.
The goal for all participants is the completion of a 5km run after week 10 and completion of the Flora Ladies Mini Marathon after 20 weeks. The program will focus on three areas:
1. Healthy eating through realistic nutritional advice
2. Fitness through running
3. Flexibility and toning through Pilates
No one can know it all so we bring a team approach to helping people attain their goals. Each member of our team has been there, done that and has the t-shirt to prove it. Take Beth McCluskey, the food scientist. Beth has presented Ireland in both mountain biking and cross-country running and in her spare time picked up a MSc in Food Science and Nutrition from DIT. Anna Frankland and Catherina McKiernan plus some guest speakers will keep you motivated and, fingers crossed, injury free on the road to 5km.
Kick Start: 10 weeks to 5km program (initial training program + 1 Pilates mat class per week + nutrition and running workshops + all organised runs) – €180 (€18 per week)
Home Stretch: 20 weeks to 10km program (initial training program + 1 Pilates mat class + nutrition and running workshops + all organised runs) – €320 (€16 per week)
All sessions will be run out of Reform’s custom studio in Blackrock.
INTERESTED? READ ON FOR THE WHYs/WHATs/WHO…
Running is the easiest and most effective way of getting fit. It challenges your cardiovascular system as well as both your upper and lower body. You can do it anytime anywhere and it costs nothing. It is not always fun but it works! We will be starting with a combination of walking interspersed with short runs and building up to running 10km over 20 weeks.
As you may already know from experience, Pilates is a brilliant way to make you strong, toned and flexible while at the same time improving your posture. Running and core exercises are made for each other as Pilates gives you the strength you need to run efficiently and injury free.
Everyone knows that proper nutrition is the key to your health. What most people do not know is how to adapt their current diets with minimal dispuption (and gimmicks) so that they are fueling their body to achieve both their performance and weight goals.
Week 1 (Sunday, 19th Janaury): An initial training session with Anna and Andrea. For most people this will involve a brisk walk followed by some key core exercises and stretching. Anna and Andrea will also take you through the training program and prep for the nutritional workshop.
1. You will be given a one week food and activity diary to complete and return to Beth in advance of her nutrition workshop.
2. All participants will be expected to exercise 4 times p/wk (according to the program), this will involve 3 sessions of walking/running for up to 45 mins plus 15 mins of core exercises + stretching. The 4th session will be a 1 hr Pilates class at Reform Dublin.
Week 2 and Every Week: There will be two (optional) organised sessions from the studio led by Anna followed by core exercises and stretching. These sessions will take place on Wednesday evenings at 7.30pm and Saturday mornings at 8.15am.
Week 3: Beth will workshop with you how to fuel yourself for your new lifestyle. Controlled weight loss, meal modifications/suggestions, review of the food diaries will be covered and much more.
Week 10: We will hold a 5km informal run.
Week 11 -20 : We will continue increasing the run distances and hold a running technique workshop.
Week 20: We will complete the 2014 Flora Ladies Mini Marathon
“When I started OR I couldn’t run for 1 minute without feeling a total mess. I don’t think I had run since being forced to do so in school. Now thanks to Anna and Andrea’s help and the support of all the gang in OR I have run up to 8km and can run 5km comfortably. It’s hard work but you feel such a great sense of achievement with every milestone you reach”
- Tara, Operation Reformation Participant (2013 – present)
“Operation reformation is based on what I have learnt over the past 10 years as both a semi-pro triathlete and now as a mother of twins, Pilates instructor and busy business owner. Exercise and healthy eating is not rocket science, does not have to be expensive and even though it sometimes is the last thing you want to do, you always feel the better for it. ”
– Anna Frankland, Director Reform Dublin
www.reformdublin.ie or call 087 671 9670 or email firstname.lastname@example.org