Monthly Archives: January 2016

New Years Resolutions & Pilates for Men, Mens Pilates in South Dublin, D16, D18

Skip the first few paragraphs and start reading below the video if you are not interested in New Years Resolutions and go straight to the Mens Pilates Class information.

It is that time of the year again …. some folks set “New Years Resolutions” or NYRs as I call them.

I’m not a fan of NYRs. Most of us are just about able to stick to them for the first three or four weeks of the year. Then it’s back to the old routines, habits and procrastination. Is that you?

What about picking a theme for the year in different areas of your life, e.g. “Freshness” in terms so of what you eat (bin processed foods) or “Positive Outlook”  in terms of mental self-talk or “Healthy Habits” in terms of being active and exercising.

Once you identified three or four themes, jot them down, write them into your diary, onto yellow Post-Its and place them into your wallet, at the dashboard of your car, on your phone, maybe set alarms to remind you of the themes regularly, ideally daily and ask yourself “What simple action can I take today to align my day with that theme and have fun 🙂 ?”.

Here a sample for above themes “Freshness” + “Positive Outlook” + “Healthy Habits”:
Get two pieces of fresh fruit for your in-between snacks in the office or when studying, take the stairs when bringing that important report to your manager or cycle/walk to the library when dropping off that novel or text book, encourage others to join in and “Always look at the bright side of life …. ” or think of James Brown’s song “I Feel Good”.

Make it easy for yourself to succeed and have fun doing so ! 
Get those post-its and your diary out and start writing … come on lets do it now !
Martin

Now to the Mens Pilates Classes in South Dublin, Dublin 16 – Dundrum and Dublin 18 Sandyford, Lambscross.

I’m teaching these classes for around six years now. Most guys join initially because of some lower back issues, some as they want to improve their core strength as they play golf, others look to get a bit more flexible and to loosen their back after a regular running sessions and so it goes on.

I mix (1) traditional Pilates with (2) general core strength exercises, similar to what you might have done as part of your GAA, Football, Rugby, Golf or other training, think 5-6 variations of planks and add (3) a good bit mobility and (4) flexibility work in, as most guys are simply to stiff. I round it up with (5) various body weight exercises e.g. squat or press-up variations to boost general strength.

The age profile of past class participants in the “Men Only Pilates Classes” varied from mid 20s to early to mid 70s, whereas the age of the majority of class participants probably ranges from early to mid 30s to early to mid 60s. All ages are welcome.

I generally look at what participants can do and what the exercises allow them to do if they keep them up.

Every class participants takes it at his own pace, as everybody has different exercise backgrounds or possibly back issues or minor niggling bits. I show always two or three different variations of the same exercise, so you can pick which every version is right for you.

Drop-Ins classes or Trial classes are possible. Please contact me a few days in advance to check availability, if you plan to try a class.

The fee for 8 consecutive weeks is €100 one class per week, Drop-Ins are €14.

These classes take place:
1. Tuesday 6-7pm – Dublin 18 – Sandyford Community Centre, Lambs Cross
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2. Tuesday 8.15-9.15pm – Dublin 14 – Dundrum, Taney Parish Centre

Contact me with any other questions you might have or to book your course.
Martin

FREE Pilates Class Sample Routine – Week 1 / 2016

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A  “Happy, Healthy and Successful 2016” and I hope you started 2016 well. Before i go out for a brief 30min run 🙂 on a sunny Sunday afternoon here in south Dublin, Leopardstown, Sandyford I’m want to give you a sample Intermediate Pilates Level Class Routine / Program.

It’s a mix of different Pilates moves for various parts of your core:
1. Two general core strength and PIlates exercises
2. Two back exercises 1x back lower strength, 1x lower back mobility
3. Two Toning Pilates exercises for your waist, midsection, also called obliques.

Aim for 12 repetitions or movement cycles and two to three sets of each exercise. Those who come to my classes will know the movements and Pilates exercise names. I plan to record videos of various exercises in the coming weeks and months and will add videos to these sample Pilates routines.  Sign-up below (at the bottom of the page) for a FREE weekly e-mail with a Pilates routine or program.

IMPORTANT:
Focus on 1. controlled movements, 2. correct breathing, 3. quality movements rather than quantity.

Always think “Quality before Quantity”.

1. Warm-Up:
5min of loosening, mobility and stretching exercises.

2. Main Pilates Class Section:
2.1. Pilates Shoulder Bridge Version 1 (3 sets, 10-12 reps, focus: lower/mid back mobility)
2.2. Pilates Single Leg Stretches, choose your head position depending on your experience level (3 sets, 10-12 reps, focus: general core strength, rectus abdominis )
2.3. Pilates Side Bends on Elbow Version 1 or 2, choose you leg variation (3 sets, 10-12 reps R/L, focus: waist, obliques, mid-section)
2.4. Pilates Chest Opener or Crocodile Version 1 or 2 (2 sets, 10 reps R/L, focus: mid/lower back mobility, chest & neck stretch, shoulder mobility)
2.5. Pilates Scissor Move, choose you head position depending on your exercise level (3 sets, 10-12 reps, focus: general core strength, rectus abdominis)
2.6. Pilates Side Lifts, choose your leg option (3 sets, 10 reps R/L, focus: mid section, legs, hips, bum, obliques).

3. Cool-Down / Warm-Down:
5min stretching and loosening plus a few minutes relaxation and meditation to wind down, if you have time and if you want to get more out of this routine.

Let me know how you get on and this what you think of this sample Pilates Class, Program – just drop me an e-mail or send me a text.

Thanks & Enjoy the exercises !
_ Martin
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(1hr 10min + fb update)