get a move on!
at Stratus, we are committed to helping you and your family stay fit and healthy. There’s lots more to come in this section very soon – from expert training programmes and videos to premium fitness aids – but get started with our free 5k, 10k, or Half-Marathon training plans from Irish Olympian Mick Clohisey, plus free fitness videos from Donna Dunne.
Free Training Programmes
We want Ireland to get fit and stay healthy. That’s why we asked leading trainers and athletes to devise programmes you can use, for free, to keep body and mind in shape. Our first one, below, is a running programme devised by an Irish Olympic athlete. Watch this space for more to come in the near future.
Run for it!
Elite athlete, Mick Clohisey, ran for Ireland in the marathon at the 2016 Olympics. His training programme, exclusive to Stratus Healthcare, will get you in shape for a 5k, 10k, or Half-Marathon, whatever you fancy. And he has included his top tips as well, to help you hit peak performance.
You can do it for free!
Great way to burn calories.
Reduces risk of heart disease, stroke and more.
Helps boost your mood.
You can do it anywhere.
Sense of achievement can boost your confidence.
This 12-week programme is perfect for you beginners out there, gearing up for a 5 of 10k. Each session is less than an hour, 3 or 4 times a week, and I recommend you don’t train on consecutive days, if possible. Click below and let’s get going!
Best of luck,
The next level
This next level programme is perfect for you intermediates out there. I recommend you don’t train on consecutive days, if possible. Click below and let’s get going!
Best of luck,
I am a mom of two beautiful children and a full time lecturer in the Department of Sport and Exercise in Waterford Institute of Technology and I also run my own fitness business in Kilkenny called Donna Dunne Fitness. I have an MA in Sport Psychology, an Advance Academic Scholarship and qualifications to beat the band relating to fitness but what I possess the most is a passion to help people change their lives when it comes to health and fitness. I’m not your ordinary fitness professional who oozes confidence and amazing natural ability. I am like most people – a person who has struggled with self-confidence and body weight issues for most of my life but within that struggle I have learned skills to help me become free of the viscous trap of self-hate and I want to share this with as many people as I possibly can.
I have always loved fitness and played sport my entire life but my motivation for playing sport in my teens and early adulthood was replaced with my love of playing sport with my obsession to stay thin. I did enjoy fitness and I loved been known for my ability to outrun anyone on a football field but the one thing I didn’t love was myself. I spent years battling with this mental anguish. Every event, night out and occasion was always accompanied with the feeling of being fat (which I never was). I wasted so many years of my youth and adult life hating myself. Exercise was a tool I used to push my body or to punish myself for eating. Every meal was accompanied with a plan to exercise it off, every big event always came with a crappy feeling of “if only I had worked harder I would look better”, every day was always associated with ‘when I loose 5lbs or fit into a size smaller I will be happier”….……when I look back now I just can’t believe I spent so much time trapped in such a crappy mind-set. I wasted so many days not living in the moment, wishing I was something different………….but that was to change.
The change – what was the changing moment I simply don’t know. I think it was a combination of a few things. I threw out my weighing scales and stop weighing myself every day and I changed my focus as to why I was exercising. I stopped ‘exercising off’ food and started to recognise that to exercise non-stop for even 10 minutes was a major achievement for anyone and I began to appreciate every step I was able to take. I also began to recognise to be healthy enough to have the choice to exercise was a gift and in fact that if I stepped back I could probably pick five people I knew who were too unwell (or dying of cancer or some other disease) to be able to exercise and that to have this choice was a luxury. I began to see exercise as a tool to enhance my life and make me feel good and not a punishment. I began to focus on what I was gaining instead of continuously focusing on the bits I hated about myself and the best of all I began to fall in love with exercising and more importantly I began to like myself (love myself is too far of a stretch, but like I can do). I also began to look at food as fuel and that food was a tool to keep me alive. I became OK with the fact that food directly impacts my mental health; if I eat good – I feel good, If I eat bad then I feel low. Food is 100% the most underutilised drug for mental health in the world……and with this feeling I found freedom
My passion and skills to do this come from within. I am now obsessed with becoming a woman who is comfortable in my own skin and I want to share this with others. The freedom that exercise and good food can give your soul is something that should be shared and that is exactly what I plan to do.