Richard Murphy Tel:

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1 Richard Murphy Tel:

2 ABOUT ME This is not about me its all about you so I will keep this short. I m Richard although a lot of people call me Dickie!! However, I have been called Ah Jaysus during training sessions and other words that are not to be repeated its all part of parcel of the job!! Gained a degree in Quantity Surveying and a MSc in Project Management from Napier University, Edinburgh. Worked in the construction field for 7 years before I reliased I didn t quite fit in (took me long enough) and just didn t have the attitude for the construction world. Before long I put down the construction law books (I was also half way through a 2 year charter-ship) and picked up a book called how to eat, move and be healthy by Peter Chek. I gained my Personal Trainer & Fitness Instructor qualifications from Personal Training Academy in Melbourne and also a Diploma in Diet & Nutrition from Portobello Institute, Dublin. I just completed an internship at St Patrick s University Hospital as an Exercise & Nutrition Advisor and I am just about to start a scholarship in the Research & Innovation Centre in Entrepreneurial Development in Waterford for the online physical and health health treatment programme that I am developing and due for completion in March. The programme is called MyMoodandMe and you can find out loads more by registering your interest at If I can improve a persons health physically, mentally or both then I am a happy man!! Now enough about me how about you??????? ABOUT YOU When joining a fitness class it can be daunting initially and you may be skeptical, however, surround yourself with great people and you will succeed. You have to be open to stepping out of your comfort zone and doing things that you may have never dreamed of doing. If you feel you are becoming more confident, your self- esteem is increasing; your mood is improving then your taking a massive step in the right direction. Setting a Vision Everybody needs a vision not only in health terms but career, family etc. If you don t create vision then you will only find yourself going around in circles. For example you may 2

3 have a vision and wearing a certain dress that you haven t fit into in a long time or you have spotted it in a shop. Now think about the circumstances that will lead from you having that vision: Ø You will become motivated Ø You will become determined Ø You will find yourself asking yourself how will this be achieved? The answer to doing a simple exercise called The Compound Effect (Template attached). Here you write down the behaviors you need to implement in order to fit into that dress Lifestyle Change Over the duration of Operation Transformation you will be constantly reminded that this is not just a change that should only make temporarily. This is a change that you should implement for the rest of your life. I am against losing weight fast, this can be dangerous and can land you back in a worse position then when you started. Sustainability is the key word here!! Measurements girth measurements & photos Because a weigh scales never tells the full story it is always good to carry out a couple of assessments yourself. Although some may not feel comfortable doing this taking photos gives a great indication of your progress and is also a motivational technique. This can be done with your top off on but obviously you can see the progress better with your top of. How to take photos Before you start exercise you may want to take photos- its not for everyone, however, it may act as a motivational tool. Below is how you should take them. Ø Front view facing the camera Ø Back view with your back to the camera Ø Side view with one side to the camera Girth Measurements The following measurements should also be taking (in centimeters) Ø Waist measurement around your belly button Ø Hips the widest part Ø Upper leg the widest part Ø Arms the middle of the bicep It s not all about the scales The weigh scales will only tell part of the story. In a two week period you may not have dropped any weight, however, you need to be aware that you may be starting to become more defined especially when you are carrying out resistance work e.g. weight training. We should all be aware the muscle is heavier than fat. Although you may not 3

4 be losing weight as much as you like you feel find your clothes are getting loser or you have to go down another hole on your belt. Most importantly don t forget about your mood. If you are in a fitness group that are supportive and have similar goals you will become happier, have more confidence and your self-esteem will be increased. Your mood is not measured by any weigh scales. The obesity crisis Ireland is going through an obesity crisis with reports suggesting that Ireland will be the fattest nation in Europe by So what needs to be done? A change in mindset by the parents for a start. The parents are the main influences and should be the main educators in how there child eat. During this program you will great recipes so get your kids involved, remind them the meals you eat are healthy and good for you and be persistent. Before long they will follow suit as at the end of the day monkey see what monkey does. Changing your attitude to food Eating good food can not only help you lose weight but also lessens your risk of sickness, lowers blood cholesterol, improves your skin, hair and increases your mood. You only get one body so become aware of what is going into it really makes a difference. Become aware of how you feel after certain food. Make sure when you go out shopping that you have as many different colours of food in your basket. You only have one body look after it. Meditation Meditation is a great exercise to practice. It tends to take your everyday thoughts away from you and helps you relax. The headspace app has ten meditations for free. It just takes 10 minutes and can be practiced anywhere. Training schedule I always recommend you training 4 times per week. You will have 3 structured sessions 3 times a week. Monday & Wednesday evening, along with Saturday mornings. Your fourth should be a brisk walk, cycle or swim whatever you fancy Surrounding yourself with good people OT will give you a good opportunity to surround yourself with great people with similar goals. Embrace it, have a good time, encourage each other and most importantly have a good time. It is much easier when you surround yourself with positive people!! Goal Setting Set yourself achievable & realistic goals. No one on this programme is going to drop 5 stone, however, you will adapt habits that will allow you to reach those goals over a longer period of time. Your goals may not be weight related it could be to lower blood pressure or cholesterol, increase confidence or self esteem or to just get out a rut. 4

5 Whatever it is I am sure Operation Transformation can help. Adapt goals that are S.M.A.R.T. - Specific, measurable, achievable, realistic & timely. Sleep Hygiene Remove all technology from your brain an hour before bed, instead of using your phone as an alarm, have an alarm clock and put your phone to the other side of the room. Who wakes up in the morning and first thing they reach for is their phone and can spend 30 mins on social media while they could have been more productive - making a good breakfast & lunch and setting yourself up for a good day. Try remove caffeine from anytime after 2pm. Keep your room as dark as possible Alcohol I don't expect you to stay in on a Saturday night and be a hermit - how is that sustainable?? I want you to be mindful opt for a wine (red or white), vodka & soda water, a beer, how about corona or Coors light?. Please be mindful of the quantity, if you feel a bit rough in the morning gather a few people from the group and go for a walk YOU NEED TO HAVE THE CRAIC!! Most importantly this has to be fun you need to enjoy it, if you don't then what is the point? I won't be doing any shouting or screaming (mostly not anyway), I will encourage you as much as I can so you can reach your goals! Use this period as a platform to leading a healthier lifestyle! Enjoy!! 5