<img style="display: block; margin-left: auto; margin-right: auto;" src="https://admin.perpetua.ie/images/1772176306.webp" alt="personal training results" />
Ever looked at someone&rsquo;s transformation and wondered how they actually did it?
There&rsquo;s a reason people who work with a coach often progress faster, get stronger, move better, and stay consistent compared to those training on their own.
It&rsquo;s not magic. It&rsquo;s structure, accountability, and knowing exactly what to do, and when to do it.
Let&rsquo;s break it down.
<h2 style="text-align: left;">Personal Training Results Are Built on a Plan</h2>
One of the biggest advantages of working with a coach is simple: there&rsquo;s a plan.
When you train alone, it&rsquo;s easy to drift between workouts. You might repeat the same exercises, avoid movements you struggle with, or change your routine every week. That lack of direction slows progress.
A good personal trainer builds a structured programme based on your goals, experience level and lifestyle. Over time, that structure compounds into real, measurable results.
<h2 style="text-align: left;">Accountability Changes Everything</h2>
Motivation comes and goes. Accountability does not.
When you have a session booked with a coach, you are far more likely to show up. You are also more likely to push harder than you would on your own.
That consistency is one of the biggest drivers of personal training results. Progress is rarely about one perfect session. It&rsquo;s about turning up week after week and gradually improving. A trainer keeps you on track when motivation dips.
At Perpetua, we offer 1-1 or 2-1 personal training sessions and you can <a href="https://perpetua.ie/join-today">arrange a call</a> with our head coach to discuss what options are available and what would work best for you.&nbsp;
<h2 style="text-align: left;">Technique Improves Faster</h2>
Another key factor behind strong personal training results is better movement quality.
Small technical errors can limit strength gains and increase injury risk. When a coach is watching your lifts, adjusting your positioning and cueing you properly, you improve much faster.
Better technique means:
<ul style="text-align: left;">
<li style="border: none;">More efficient movement</li>
<li style="border: none;">Safer training</li>
<li style="border: none;">Stronger lifts over time</li>
</ul>
When your movement improves, your results follow.
<h2 style="text-align: left;">Progression Is Managed Properly</h2>
One of the most common mistakes people make when training alone is either doing too much too soon or not progressing at all.
A personal trainer knows when to increase weight, when to adjust volume and when to pull back. That balance between pushing and recovering is crucial.
Personal training results are often better because progression is planned rather than random. You are consistently challenged, but not to the point of burnout.
<h2 style="text-align: left;">Support Beyond the Session</h2>
Good personal training goes beyond the hour in the gym.
Coaches often provide guidance around nutrition, recovery, sleep and lifestyle habits. These factors play a massive role in shaping personal training results.
You can train hard, but without proper recovery and fuel, progress slows. Having someone guide you in these areas creates a more complete approach to fitness.
A free 14 day trial of our <a href="https://perpetua.ie/online-gym-programming">online training programme </a>is also included with your personal training package.&nbsp;
<h2 style="text-align: left;">Confidence Grows With Results</h2>
There&rsquo;s also a psychological side to strong personal training results.
When someone supports you, tracks your progress and shows you what you&rsquo;re capable of, confidence grows. That confidence carries into your training sessions, which improves performance again. It becomes a positive cycle.
You start believing you can lift more, run faster or stay consistent. And you do.
<h2 style="text-align: left;">Why Personal Training Results Stand Out</h2>
To summarise it simply, personal training results are often so good because:
<ol style="text-align: left; padding-left: 15px;">
<li style="border: none; font-family: poppins; font-size: 16px; padding: 4px 0 4px 9px;">There is a clear, structured plan.</li>
<li style="border: none; font-family: poppins; font-size: 16px; padding: 4px 0 4px 9px;">There is accountability.</li>
<li style="border: none; font-family: poppins; font-size: 16px; padding: 4px 0 4px 9px;">There is expert feedback on technique.</li>
<li style="border: none; font-family: poppins; font-size: 16px; padding: 4px 0 4px 9px;">There is intelligent progression.</li>
<li style="border: none; font-family: poppins; font-size: 16px; padding: 4px 0 4px 9px;">There is support outside the gym.</li>
</ol>
<h2 style="text-align: left;">Personal Training Results</h2>
If you&rsquo;ve been struggling to see progress on your own, it may not be about effort. It might be about structure.
Personal training results stand out because they remove guesswork. They replace random workouts with strategy. They replace inconsistency with accountability. And when you stack those factors together week after week, the results speak for themselves.
If you&rsquo;re serious about progressing, investing in the right support can make all the difference, and our expert coaches at <a href="https://perpetua.ie/">Perpetua</a> are ready to help!

You have only one life. Take a chance, make a change, and live.

EOGHAN MCGREGOR

Why does personal training deliver such strong results? Discover how expert coaching, accountability, and tailored programming accelerate progress.

Why Are Personal Training Results So Good?

<img style="display: block; margin-left: auto; margin-right: auto;" src="https://admin.perpetua.ie/images/1765348978.webp" alt="The Best Time of Year to Start With a Fitness Trainer (Hint: It&rsquo;s December)" />
Most people wait for January to make a fresh start. New goals, new routines, new motivation. The problem is that everyone else has the same idea too. Gyms get busier, personal training slots fill up, and the pressure to overhaul your lifestyle overnight can feel overwhelming.
December, on the other hand, is different. It&rsquo;s calmer, more realistic, and one of the most effective times to <a href="https://perpetua.ie/personal-training-dublin">begin working with a fitness trainer.</a> If your goal is to build real, lasting momentum in the new year, starting early gives you an edge that most people miss.
Here&rsquo;s why December is the best month to get started.
<h2 style="text-align: left;">You get ahead of the January rush</h2>
January is the busiest month in every gym. Personal trainers have fewer available slots, classes are full, and everyone is trying to settle into new habits at the same time.
Starting in December means you avoid all of that. You can find a fitness trainer with availability that suits your schedule, settle into a routine at your own pace, and build confidence before the crowds arrive. By the time January hits, you&rsquo;re already in flow.
<h2 style="text-align: left;">You build the foundations without pressure</h2>
A good fitness trainer focuses on the basics first. Movement patterns, technique, mobility, strength assessments, and understanding your goals.
Trying to learn all of this in January while the gym is full can feel intense. During December, the atmosphere is more relaxed. You can take your time, ask questions, and work closely with your trainer without any pressure to perform.
Those early weeks make a huge difference. They set the tone for everything that comes after.
<h2 style="text-align: left;">It helps you stay consistent through a busy season</h2>
December is full of events, travel, late nights, and changes to your normal routine. Working with a fitness trainer gives you structure when everything else feels chaotic.
You don&rsquo;t have to be perfect. You just need to stay consistent. A trainer will help you manage your goals realistically, adjust your training around your schedule, and keep you accountable when motivation dips.
They meet you where you&rsquo;re at so you can still make progress, even during your busiest month.
<h2 style="text-align: left;">You go into January with momentum, not pressure</h2>
Most people start training in January from a standstill. You, however, arrive with:
<ul style="text-align: left;">
<li style="border: none;">A routine already built</li>
<li style="border: none;">Confidence in your technique</li>
<li style="border: none;">A clear personalised program</li>
<li style="border: none;">A relationship with your trainer</li>
<li style="border: none;">Early progress on your goals</li>
</ul>
That momentum removes the stress and makes January feel easier, more familiar, and more enjoyable. You&rsquo;re not starting over. You&rsquo;re continuing.
<h2 style="text-align: left;">A fitness trainer helps you start strong and stay consistent</h2>
A fitness trainer is more than someone who counts reps. They guide your training, keep you accountable, and help you set realistic goals that support long term progress. Starting in December means you get that support when it matters most and step into the new year ready, prepared, and confident.
<h2 style="text-align: left;">Ready to get started?</h2>
If you&rsquo;re thinking about personal training, December is the perfect time to begin. Our coaches at <a href="https://perpetua.ie/">Perpetua Fitness</a> work with all experience levels and will build a personalised plan that fits your goals, schedule, and current fitness level.
Book your first <a href="https://perpetua.ie/join-today">PT consultation</a> at Windmill Lane or Lennox Street and start the new year with momentum already behind you.

"Thinking about starting with a fitness trainer? December is the perfect time. Learn why early guidance sets you up for long term success."

The Best Time of Year to Start With a Fitness Trainer (Hint: It’s December)

<img style="display: block; margin-left: auto; margin-right: auto;" src="https://admin.perpetua.ie/images/1756280376.webp" alt="Personal Training Tips to Get the Most Out of Your Sessions" />
Starting personal training is one of the most effective ways to move with purpose, stay accountable, and build momentum in your fitness journey.
Our coaches are here to meet you where you&rsquo;re at. But the more you understand how personal training works, and what you can do to support your own progress, the more value you'll get from every session.
Here are a few ways to make the most of your time with your coach.
<h2 style="text-align: left;">Know your why</h2>
Whether you want to build strength, increase endurance, improve your technique or feel more confident in the gym, having a clear goal gives you direction. It also helps your coach tailor your plan and guide you towards measurable progress over time.
<h2 style="text-align: left;">Ask questions</h2>
Your coach is there to guide and educate. If you're ever unsure about what you're doing or why, ask. Understanding the &lsquo;why&rsquo; behind the movement helps you stay motivated and build confidence in your training.
<h2 style="text-align: left;">Stay consistent</h2>
You don&rsquo;t need to be perfect. You just need to keep showing up. The biggest changes happen through small, repeated efforts, not one-off perfect sessions. Your coach will help you build structure and momentum.
<h2 style="text-align: left;">Pay attention to how you feel</h2>
Progress isn&rsquo;t just about the numbers. Sleep, energy levels, stress, and recovery all impact how you train. Keeping an eye on how you feel outside the gym helps your coach adapt your sessions and pace your progress.
<h2 style="text-align: left;">Be prepared</h2>
You don&rsquo;t need much, just comfortable clothes, water, and a willingness to try. Your coach will take care of the rest.
<h2 style="text-align: left;">Speak up</h2>
If something doesn&rsquo;t feel right, physically or mentally, let your coach know. Every session is tailored to you, and your feedback is part of the process. This is your time, and your space to train safely and confidently.
<h2 style="text-align: left;">Give it time</h2>
Results don&rsquo;t happen overnight. You might feel the difference after a few sessions, but meaningful progress comes with time, consistency, and the right support. Stick with it, your coach will be with you every step of the way.
<h3 style="text-align: left; font-size: 25px;">Ready to get started?</h3>
Our <a href="https://perpetua.ie/personal-training-dublin">personal training</a> team is here to help you move better, train smarter, and feel stronger, wherever you&rsquo;re starting from. If you're ready to take the next step, <a href="https://perpetua.ie/join-today">book a consultation</a> today.
We&rsquo;ll help you build from there.

Discover practical personal training tips to maximise your sessions, stay consistent, and build long-term results with the support of your coach at Perpetua.

Personal Training Tips to Get the Most Out of Your Sessions

<img style="display: block; margin-left: auto; margin-right: auto;" src="https://admin.perpetua.ie/images/1751285940.webp" alt="How to Choose the Right Personal Trainer" />
If you&rsquo;ve ever felt stuck in a routine, lost motivation halfway through a plan, or struggled to make consistent progress, personal training could be the shift you need. But the right <a href="https://perpetua.ie/personal-training-dublin">personal trainer</a> can be hard to find if you don&rsquo;t know what to look for.
At Perpetua, we believe training should be tailored to you and we know the right coach can help you make it happen, in a safe, structured, and motivating environment.
<h2 style="text-align: left;">What to Look for in a Personal Trainer</h2>
There are plenty of trainers out there, but not all are created equal. Here are a few key things we, at <a href="https://perpetua.ie/">Perpetua Fitness</a>, recommend to look out for when searching for a personal trainer&hellip;
<h3 style="text-align: left; font-size: 25px;">Credentials &amp; Experience</h3>
Yes, certifications matter, but experience is also crucial when choosing the right personal trainer. Has this coach worked with people like you before? Do they understand your starting point and know how to adapt a plan to fit your life?
Here at Perpetua, every new personal training client begins with a full movement assessment and InBody analysis so we can build a plan that&rsquo;s safe, effective, and tailored to you from day one.
<h3 style="text-align: left; font-size: 25px;">Communication &amp; Support&nbsp;</h3>
To reach your goals, you&rsquo;ll want a coach who listens, supports you, and keeps you focused. That means checking in, tracking your progress, and staying accessible between sessions. Our team is here to support you during the session, and beyond.
<h3 style="text-align: left; font-size: 25px;">The Right Energy</h3>
You don&rsquo;t have to be best friends with your PT, but you should feel supported and encouraged. Chemistry counts. The right coach will motivate you in a way that clicks, especially when the sessions get tough.
That&rsquo;s why we match new clients not just based on availability, but also on coaching style and personality fit. We know your time and energy are valuable, so we make sure the training experience works for you.
<h3 style="text-align: left; font-size: 25px;">A Long-Term Mindset</h3>
Look for a coach focused on long-term, sustainable change, not just quick wins. A good PT helps you build habits you can maintain, rather than chasing short-term results.
We believe the best results come from consistency, not perfection so everything we do is designed to support your health over the long run.
<h2 style="text-align: left;">Questions to Ask A Personal Trainer Before You Commit</h2>
Before signing up to personal training, it&rsquo;s worth asking the PT you&rsquo;re considering a few simple questions to see if they are the right fit for you. For example:
<ul style="text-align: left;">
<li style="border: none;">What&rsquo;s your approach to coaching?</li>
<li style="border: none;">How do you tailor sessions to different fitness levels or goals?</li>
<li style="border: none;">How do you track progress?</li>
<li style="border: none;">Do you offer support outside of the sessions (like programming, nutrition, or accountability)?</li>
</ul>
These questions can spark conversations and can help you feel confident that you're investing in the right kind of training experience, one that aligns with your needs, values, and goals.
Choosing the right personal trainer can be the difference between just working out and truly transforming how you move, feel, and live. We&rsquo;ve been helping clients train with purpose for over 15 years. With world-class coaches, tailored plans, and a supportive environment, we&rsquo;re ready when you are.
 Let&rsquo;s talk. <a href="https://perpetua.ie/personal-training-dublin">Arrange a call</a> with our Head Coach today and take the first step toward personal training that actually works for you.

Looking for a personal trainer? Discover what to look for, what to ask, and how Perpetua builds tailored, long-term training plans that actually work for your life.

How to Choose the Right Personal Trainer

<img src="https://admin.perpetua.ie/images/1721280655.webp" alt="personal trainer" />
Hiring a personal trainer can be a game-changer for your fitness journey. Whether you're new to working out or a seasoned gym-goer, a personal fitness trainer can provide tons of benefits that help you achieve your goals more efficiently and safely. Here are some key reasons and scenarios where working with a personal trainer is beneficial&hellip;
<h2 style="text-align: left;">Personalised Fitness Plans</h2>
One of the key advantages of hiring a personal trainer is the creation of a personalised fitness plan tailored to your specific needs, goals, and your fitness level. At Perpetua, your personal trainer will assess your current fitness with a&nbsp;<a href="https://perpetua.ie/personal-training-dublin">movement assessment and in-body analysis,</a> discuss your objectives, and design a weekly fitness and nutrition program that you&rsquo;ll receive via an app so you can understand exactly what you are working towards, log your numbers and stats.
<h2 style="text-align: left;">Accountability and Motivation</h2>
Consistency is vital to the success of a fitness plan, but we all know it can be very challenging to stay motivated when training alone. Having a personal fitness trainer<a href="https://www.youtube.com/watch?v=FxuKfzfqP6A&amp;ab_channel=PerpetuaFitness">provides the accountability</a> you need to stick to your workout schedule. Knowing that you have a session with your trainer can make you less likely to skip a workout. Trainers can also offer the motivation needed to push through during those challenging workouts, helping you achieve the goals you might not reach on your own.
<h2 style="text-align: left;">Expertise and Education</h2>
At Perpetua, we have been working with clients for 15 years, and our team of experienced coaches know what it takes to get results in a fun and safe environment. Our personal fitness trainers bring huge amounts of knowledge and expertise to your exercise routine. They can introduce you to new workout techniques and equipment to keep your routine fresh and exciting, and teach you the best exercises to reach your goals and the correct form to reduce the risk of injury.&nbsp;&nbsp;
<h2 style="text-align: left;">Managing Specific Health Conditions</h2>
For individuals with specific health conditions, injuries, or physical limitations, <a href="https://perpetua.ie/personal-training-dublin">working with a personal trainer</a> is essential. Trainers can create safe and effective workout plans that accommodate your condition while still allowing you to progress. Whether you're recovering from injury, or managing a chronic disease, a knowledgeable personal trainer can help you exercise safely.
<h2 style="text-align: left;">Overcoming Plateaus</h2>
If you feel that you&rsquo;ve hit a plateau in your fitness progress, a personal trainer can help you break through this wall. Personal fitness trainers have the skills to adjust your workout intensity, incorporate new exercises, and provide challenges that keep your body adapting and improving, particularly for those who have been working out for a while and need a new stimulus to continue progressing.
<h2 style="text-align: left;">Efficient Use of Time</h2>
One of the key benefits to working with a personal trainer is that they can help you make the most of the time you spend working out. By focusing on your goals and structuring your workouts effectively, your personal fitness trainer will ensure that every minute of your session is used productively. This is particularly beneficial for those with busy schedules who need to maximise their workout time.
<h2 style="text-align: left;">Developing a Lifelong Exercise Habit</h2>
Learning proper exercise techniques and developing a fitness routine that you enjoy can set you up for a lifetime of healthy habits. Working with a personal trainer not only helps you get started on your journey, but also educates you on how to maintain a realistic fitness regimen independently.
 Whether you're aiming to kickstart a fitness journey, break through a plateau, or manage a specific health condition, working with a personal trainer offers tons of benefits. Invest in your fitness and take your fitness to the next level - <a href="https://perpetua.ie/join-today">book a consultation</a> at Perpetua Fitness today.

Discover the benefits of working with a personal trainer. Start your fitness journey with Perpetua Fitness today!

When you should work with a Personal Trainer

<img src="https://admin.perpetua.ie/images/1701176160.webp" />
In today's fast-paced corporate landscape, fostering a culture that prioritizes employee well-being isn't just a perk &ndash; it's a strategic imperative. As businesses evolve, so do the needs of their most valuable asset: their people. Implementing a successful workplace wellness programme isn't just about ticking a box; it's about investing in the health, happiness, and productivity of your workforce.&nbsp;&nbsp;
As we approach Q1 of 2024, it&rsquo;s time to re-think your employee's wellbeing and what you can do to support them.&nbsp;&nbsp;
At Perpetua Fitness, we understand the pivotal role that a comprehensive corporate wellness programme plays in nurturing a thriving workplace environment. Here are key elements and steps crucial to establishing an effective programme:&nbsp;&nbsp;
&nbsp; Needs Assessment and Goal Setting: Begin by understanding your employees' needs and aspirations regarding wellness. Conduct surveys, focus groups, or coffee chats to identify specific areas of interest or concern. Set clear, measurable goals aligned with both organizational objectives and employee well-being.&nbsp;&nbsp;
&nbsp; Holistic Approach to Wellness: Wellness isn't solely about physical health. It encompasses mental, emotional, and social well-being. Design a program that offers a holistic approach, incorporating fitness activities, mental health support, stress management, nutrition education, and work-life balance initiatives.&nbsp;&nbsp;
&nbsp; Engagement Strategies: Engage employees by involving them in the programme's development. Offer a variety of activities and initiatives, inside and outside of the office, that cater to different interests and preferences. Create wellness challenges, host wellness workshops, organise group activities, and leverage technology such as apps or wearable devices (Whoop!) to encourage participation and track progress.&nbsp;&nbsp;
&nbsp;&nbsp; Leadership Support and Communication: Leadership buy-in is critical. Ensure that company leaders actively support and promote the wellness programme. Transparent and consistent communication about the program's benefits, objectives, and available resources is key to fostering enthusiasm and participation.&nbsp;&nbsp;
&nbsp;&nbsp; Measurable Outcomes and Feedback Loops: Establish clear metrics to assess the programme's effectiveness. Track participation rates, health improvements, absenteeism, and productivity metrics. Regularly solicit feedback from employees to make data-driven adjustments and improvements. This way you can continue to evolve with health and wellness trends and expectations.&nbsp;&nbsp;
&nbsp;&nbsp; Creating a Sustainable Culture of Wellness: Sustainability is key. Embed wellness into the company culture by integrating it into policies, practices, and everyday routines. Continuously evolve the program based on feedback and changing employee needs.&nbsp;&nbsp;
&nbsp;&nbsp; Recognition and Incentives: Acknowledge and reward employee participation and achievements in the wellness programme. Recognition and incentives can boost motivation and foster a sense of accomplishment among employees.&nbsp;&nbsp;
&nbsp; Remember, a successful corporate wellness programme isn't a one-time or low-lift initiative; it's an ongoing commitment to supporting and enhancing the lives of your employees.&nbsp;&nbsp;&nbsp;
At Perpetua Fitness, we believe that investing in employee well-being yields dividends in terms of engagement, productivity, and overall organisational success.&nbsp;&nbsp;
Join us in our mission to create healthier, happier, and more productive workplaces by prioritising the well-being of your most valuable asset&mdash;your people.&nbsp;

Implementing an Effective Corporate Wellness Programme

<img src="https://admin.perpetua.ie/images/1690359507.png" />
Corporate wellness goes beyond mere exercise routines and healthy eating; it encompasses a holistic approach to improving the physical, mental, and emotional health of employees. When individuals are encouraged to lead healthier lifestyles, they experience increased job satisfaction, reduced stress levels, and enhanced work performance. An investment in corporate wellness is an investment in the growth and success of your business.&nbsp;
&nbsp;Perpetua Fitness is Dublin's first premium fitness brand, offering a comprehensive wellness experience in our two physical locations and through our Perpetua Anywhere mobile app. We offer fitness and wellness solutions for the hybrid world and are thrilled to create bespoke corporate wellness packages for companies of all sizes.&nbsp;
&nbsp;
PASSION&nbsp;&nbsp;
Our passion is to create a safe and effective training environment with a supportive community of like-minded individuals. Our coaches are full time professionals who have dedicated their lives to helping others through health and fitness.&nbsp;&nbsp;
&nbsp;
EXPERIENCE&nbsp;&nbsp;
We&rsquo;ve built an environment where doing the right thing daily is rewarded. A place where we help each other as a group become better, stronger, more educated and more tolerant people by training with professional systems and support.&nbsp;&nbsp;
&nbsp;
COMMUNITY&nbsp;&nbsp;
We pride ourselves on the community we have built across the last decade. You are not just joining a gym. You become part of a community here at Perpetua. It is a place to connect and make new friends. You will find yourself with a new social and support network that will help you on your continued path to greater health and happiness.&nbsp;
&nbsp;&nbsp;
Why choose Perpetua Fitness as your corporate wellness partner?&nbsp;
Bespoke Wellness Programs: At Perpetua Fitness, we understand that every organization is unique. That's why we tailor our corporate wellness programs to meet the specific needs and goals of your company. Whether you seek to reduce absenteeism, boost productivity, or enhance team building, our experts design programs that cater to your organization's requirements.<span data-ccp-props="{&quot;134233117&quot;:false,&quot;134233118&quot;:false,&quot;201341983&quot;:0,&quot;335551550&quot;:2,&quot;335551620&quot;:2,&quot;335559685&quot;:0,&quot;335559738&quot;:0,&quot;335559739&quot;:0,&quot;335559740&quot;:259}">&nbsp;
<span data-ccp-props="{&quot;134233117&quot;:false,&quot;134233118&quot;:false,&quot;201341983&quot;:0,&quot;335551550&quot;:2,&quot;335551620&quot;:2,&quot;335559738&quot;:0,&quot;335559739&quot;:0,&quot;335559740&quot;:259}">&nbsp;On-Site and Off-Site Classes:&nbsp;<span data-ccp-props="{&quot;134233117&quot;:false,&quot;134233118&quot;:false,&quot;201341983&quot;:0,&quot;335551550&quot;:2,&quot;335551620&quot;:2,&quot;335559685&quot;:0,&quot;335559738&quot;:0,&quot;335559739&quot;:0,&quot;335559740&quot;:259}">&nbsp;
Time constraints can often hinder employees from maintaining an active lifestyle. Perpetua Fitness solves this problem by offering on-site classes that accommodate diverse schedules with studio credit bundles and your own private studio hire. From our studio classes to yoga and meditation classes, we provide a wide range of options that promote physical fitness and mental well-being.<span data-ccp-props="{&quot;134233117&quot;:false,&quot;134233118&quot;:false,&quot;201341983&quot;:0,&quot;335551550&quot;:2,&quot;335551620&quot;:2,&quot;335559685&quot;:0,&quot;335559738&quot;:0,&quot;335559739&quot;:0,&quot;335559740&quot;:259}">&nbsp;
<span data-ccp-props="{&quot;134233117&quot;:false,&quot;134233118&quot;:false,&quot;201341983&quot;:0,&quot;335551550&quot;:2,&quot;335551620&quot;:2,&quot;335559738&quot;:0,&quot;335559739&quot;:0,&quot;335559740&quot;:259}">&nbsp;
<span data-ccp-props="{&quot;134233117&quot;:false,&quot;134233118&quot;:false,&quot;201341983&quot;:0,&quot;335551550&quot;:2,&quot;335551620&quot;:2,&quot;335559738&quot;:0,&quot;335559739&quot;:0,&quot;335559740&quot;:259}">&nbsp;Nutrition Guidance:<span data-ccp-props="{&quot;134233117&quot;:false,&quot;134233118&quot;:false,&quot;201341983&quot;:0,&quot;335551550&quot;:2,&quot;335551620&quot;:2,&quot;335559685&quot;:0,&quot;335559738&quot;:0,&quot;335559739&quot;:0,&quot;335559740&quot;:259}">&nbsp;
&nbsp;A healthy diet is a fundamental aspect of overall well-being. Through our nutrition workshops, we educate employees on making better dietary choices, fuelling their bodies for optimum performance, and maintaining a healthy weight.<span data-ccp-props="{&quot;134233117&quot;:false,&quot;134233118&quot;:false,&quot;201341983&quot;:0,&quot;335551550&quot;:2,&quot;335551620&quot;:2,&quot;335559685&quot;:0,&quot;335559738&quot;:0,&quot;335559739&quot;:0,&quot;335559740&quot;:259}">&nbsp;
<span data-ccp-props="{&quot;134233117&quot;:false,&quot;134233118&quot;:false,&quot;201341983&quot;:0,&quot;335551550&quot;:2,&quot;335551620&quot;:2,&quot;335559738&quot;:0,&quot;335559739&quot;:0,&quot;335559740&quot;:259}">&nbsp;
<span data-ccp-props="{&quot;134233117&quot;:false,&quot;134233118&quot;:false,&quot;201341983&quot;:0,&quot;335551550&quot;:2,&quot;335551620&quot;:2,&quot;335559738&quot;:0,&quot;335559739&quot;:0,&quot;335559740&quot;:259}">&nbsp;Perpetua Anywhere:<span data-ccp-props="{&quot;134233117&quot;:false,&quot;134233118&quot;:false,&quot;201341983&quot;:0,&quot;335551550&quot;:2,&quot;335551620&quot;:2,&quot;335559685&quot;:0,&quot;335559738&quot;:0,&quot;335559739&quot;:0,&quot;335559740&quot;:259}">&nbsp;
Interactive wellbeing that works wherever your people do.&nbsp;
<span data-ccp-props="{&quot;134233117&quot;:false,&quot;134233118&quot;:false,&quot;201341983&quot;:0,&quot;335551550&quot;:2,&quot;335551620&quot;:2,&quot;335559685&quot;:0,&quot;335559738&quot;:0,&quot;335559739&quot;:0,&quot;335559740&quot;:259}">&nbsp;The idea of hybrid working isn&rsquo;t new. But right now, it&rsquo;s the norm.<span data-ccp-props="{&quot;134233117&quot;:false,&quot;134233118&quot;:false,&quot;201341983&quot;:0,&quot;335551550&quot;:2,&quot;335551620&quot;:2,&quot;335559738&quot;:0,&quot;335559739&quot;:150,&quot;335559740&quot;:259}">&nbsp;
With such a strong link between companies that offer employee wellness programs and increased productivity, Perpetua Anywhere for Work becomes the perfect solution &ndash; giving something for everyone at home, in the gym, at work, on holiday, work trip &ndash; anytime, anywhere.<span data-ccp-props="{&quot;134233117&quot;:false,&quot;134233118&quot;:false,&quot;201341983&quot;:0,&quot;335551550&quot;:2,&quot;335551620&quot;:2,&quot;335559738&quot;:0,&quot;335559739&quot;:150,&quot;335559740&quot;:259}">&nbsp;
Get instant access to hundreds of workouts, recipes, and training plans &ndash; from beginner to advanced level. It&rsquo;s all about supporting your members, keeping them active and motivated, and improving their wellbeing.<span data-ccp-props="{&quot;134233117&quot;:false,&quot;134233118&quot;:false,&quot;201341983&quot;:0,&quot;335551550&quot;:2,&quot;335551620&quot;:2,&quot;335559685&quot;:0,&quot;335559738&quot;:0,&quot;335559739&quot;:0,&quot;335559740&quot;:259}">&nbsp;
<span data-ccp-props="{&quot;134233117&quot;:false,&quot;134233118&quot;:false,&quot;201341983&quot;:0,&quot;335551550&quot;:2,&quot;335551620&quot;:2,&quot;335559738&quot;:0,&quot;335559739&quot;:0,&quot;335559740&quot;:259}">&nbsp;
How do we measure the impact of our Corporate Wellness Programme?<span data-ccp-props="{&quot;134233117&quot;:false,&quot;134233118&quot;:false,&quot;201341983&quot;:0,&quot;335551550&quot;:2,&quot;335551620&quot;:2,&quot;335559685&quot;:0,&quot;335559737&quot;:0,&quot;335559738&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:259}">&nbsp;
At Perpetua Fitness, we believe in the power of data-driven results. We provide regular progress reports and analytics to measure the impact of our corporate wellness programs. By assessing the improvements in employee health and well-being, you can witness the tangible benefits of investing in their wellness.&nbsp;
&nbsp;
Incorporating corporate wellness initiatives from Perpetua Fitness can revolutionize your workplace, creating a happier, healthier, and more productive workforce. As your employees' flourish, so will your organization, unlocking its true potential and driving success to new heights. Embrace the Perpetua Fitness difference and witness the transformative impact of corporate wellness today!&nbsp;&nbsp;
&nbsp;
Check out our Corporate Wellness Offerings <a href="https://perpetua.ie/corporate">here</a> or get in touch at <a href="mailto:corporate@perpetua.ie">corporate@perpetua.ie</a>&nbsp; to embark on a journey of enhanced well-being and productivity for your organization.<span data-ccp-props="{&quot;134233117&quot;:false,&quot;134233118&quot;:false,&quot;201341983&quot;:0,&quot;335551550&quot;:2,&quot;335551620&quot;:2,&quot;335559685&quot;:0,&quot;335559737&quot;:0,&quot;335559738&quot;:0,&quot;335559739&quot;:0,&quot;335559740&quot;:259}">&nbsp;

Corporate Wellness at Perpetua - Connect with Wellbeing

<a href="https://cart.mindbodyonline.com/sites/76074/cart/add_service?mbo_item_id=107814" target="_blank" rel="noopener"><img src="https://admin.perpetua.ie/images/1689070842.png" /></a>
 Can you go UNBROKEN? (again?!)&nbsp;
Our Unbroken challenge is back starting July 22nd , bigger and better than ever! We&rsquo;re partnering up with some exciting brands, including Barebells &amp; C11 Recovery (+ many more!), to celebrate all your hard work at the finish line!&nbsp;
Can you complete all 8 days in the studio unbroken? 
What is Unbroken?&nbsp;
A CHALLENGE FOR YOUR MIND &amp; BODY&nbsp;
A challenge that originated back in 2020 which encourages you to smash 8 studio classes in 8 days. Your Unbroken Challenge pack includes Tread &amp; Shred, Ride, Rumble and HYROX! The perfect way to add some motivation into your fitness routine.&nbsp;
Get sweaty and challenge yourself in different classes and get to know new coaches.&nbsp;
&nbsp;
How it works:&nbsp;
Grab your UNBROKEN Class pack - 8 credits for &euro;88 and use it to book into one class each day from July 22nd &nbsp;- July 29th , you&rsquo;ll automatically be added to our leaderboard and receive a ticket to our Finisher&rsquo;s event on Day 8 at our Windmill Lane location . This is the perfect chance to try out different classes and coaches. Commit to yourself and smash it!
See how far you can get in the 8-day challenge! Participants who make it to the end get an exclusive UNBROKEN goodies along with a ticket to our exclusive events on Day 8 in our Windmill Lane location.&nbsp;
To participate in the challenge, you must have an Unbroken class pack.&nbsp;
&nbsp;
Can I use my regular credits to take part?&nbsp;
Only classes attended under your 8 unbroken credits will count towards the challenge&nbsp;
Save your regular credits for after!
&nbsp;
What do I get for completing all 8 Days?&nbsp;
(Apart from bragging rights)&nbsp;
We're creating an exclusive prize for finishers including exclusive access to our Recovery station with C11 Recovery along with some surprises across the 8 days! &nbsp;Get ready to take the plunge in our Ice baths in Windmill Lane on &nbsp;Saturday the 29th July!&nbsp;
We&rsquo;ve also collaborated with some exciting brands such as C11 Recovery and Barebells to help power and fuel your recovery.&nbsp;

Unbroken Blog Post

by Erin Engelson, Perpetua staff member
If you&rsquo;re new to running, it can be hard to figure out what pace you should be running at. A lot of new runners get discouraged because they get tired after a short period of time, but it&rsquo;s likely because they start off running way too fast. Most of us actually run too fast without even knowing it. I&rsquo;ve been running regularly for 20 years and I still sometimes have trouble with pacing.
&nbsp;
<h3>SLOW DOWN TO RUN FASTER?</h3>
Elite runners actually do a lot of their running at an easy (relatively speaking) pace. Why? Because running slower actually helps you get faster! Your everyday pace should feel relaxed and you should be able to finish a sentence without having to catch your breath.
There are some distinct physical benefits to &ldquo;easy&rdquo; running:
<ul>
<li>Allows you to build your training volume with a lower risk of injury because it helps your tendons, ligaments, joints, and bones to adapt to the stress of running.</li>
<li>Helps improve your running form to become more efficient.</li>
<li>Trains your aerobic energy system, in which your muscles convert fat, protein and glycogen into energy. This is the process which allows you to sustain exercise for more than just a few minutes at a time.</li>
<li>Teaches you to be patient and disciplined.</li>
</ul>
Easy running is also just really nice! You can discover new places. You can work through stressful situations because it has similar brain effects to meditation. You can bond and connect with friends &ndash; I&rsquo;ve found that there are conversations you can have while running next to one another that you wouldn&rsquo;t necessarily have over a pint or a latte.
&nbsp;
<h3>BUT HOW SLOW SHOULD I GO?</h3>
There are a few different ways to figure out how slow you should run. The most technical involves using a heart rate monitor. To calculate your estimated maximum heart rate, multiply your age by 0.7 and subtract this number from 208. Your easy running should keep your heart rate at around 60%-70% of your max.
But an easier way to measure this is the talk test referenced earlier. If you cannot finish a sentence and can only converse with your running buddy in grunts, it&rsquo;s a signal that you&rsquo;re going too fast and you should back it off just a bit. On the other side of the coin, if you can sing the entire Lady Gaga album during your run, you&rsquo;re going too slow! Pick it up a bit.
Your easy pace might vary based on different factors on a daily or weekly basis, which is why it&rsquo;s important to focus on effort or heart rate versus the pace you see on your watch. On a hot and humid day, your easy pace is going to naturally be slower than a cool and rainy day. If you&rsquo;ve had a really stressful week at work, this might have an effect on the way your body performs and impact your running pace. Focus on your effort level because the body doesn&rsquo;t lie!
&nbsp;
<h3>OK, THEN HOW DO I GET FASTER?</h3>
Once you&rsquo;ve built a comfortable level of endurance on your easy runs (you can easily do 30-45 minutes without stopping) you can then mix in some speed sessions to help get faster.
75-80% of your weekly running should be &ldquo;easy.&rdquo; If you&rsquo;re running 4 times a week, then 3 of those runs should be easy. This allows your body to continue to improve its aerobic energy system (in addition to all the other benefits listed above.) The other 20-25% should get you into the anaerobic zone and help improve your lactate clearance.
<blockquote>
LACTATE CLEARANCE IN A NUTSHELL
Lactate is a byproduct that occurs when your muscles break down glucose for energy.&nbsp; (For every molecule of lactate produced, there is also a hydrogen ion. Hydrogen is responsible for the &ldquo;burning&rdquo; feeling you get in your muscles)
During aerobic respiration, the lactate is then cleared from your muscles and reconverted into energy. When the lactate is cleared, it takes its hydrogen ion with it. Your muscles are happy and continue breaking down glucose for energy.
When you run faster or farther (or both), your body stops being able to keep up with lactate production and cannot clear it quickly enough &ndash; which means it can&rsquo;t take its hydrogen ions away, which is when you get that burning in your muscles.
</blockquote>
A couple of &ldquo;effort&rdquo; sessions each week can help your body improve its lactate clearance, which will allow you to get faster and run harder for longer. The combination of lots of easy running and a little bit of fast running is a tried-and-true formula for faster race times.
<hr />
OTHER ARTICLES YOU MIGHT LIKE
<a href="https://perpetua.ie/blogs/how-to-warmup/">How To Warm Up Properly</a>
<a href="https://perpetua.ie/blogs/speed-workout/">Want to Run Faster?</a>
<a href="https://perpetua.ie/blogs/do-i-have-shin-splits/">Do I Have Shin Splints?</a>

How Fast Should I Be Running?

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Implementing an Effective Corporate Wellness Programme

Corporate Wellness at Perpetua - Connect with Wellbeing

Unbroken Blog Post

How Fast Should I Be Running?

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