A new set of 2016 Summer Pilates & Fitness Classes started this week in South Dublin, (1) Rathfarnham, Willbrook (Rathfarnham Pastoral Centre, off Willbrook Road) and (2) Sandyford, Leopardstown (Sandyford Community Centre, Lambs Cross).
. Join Anytime ! Beginners are Welcome ! 13 Years teaching experience Small Classes: 8-10 participants max. Free Parking . (1) Pilates – Thursday 10am-11am – Mixed Level, Beginners to Intermediate.
Classes take place in Rathfarnham Pastoral Parish Centre, off Willbrook Road, Dublin 14, D14
(2) Men Only Pilates – Wednesday 6.30pm-7.30pm – Mixed Level, Beginners to Intermediate. Classes take place in Sandyford Community Centre, Lambs Cross, Leopardstown, Dublin 18, D18
For the months of June, July and August 2016 we are going to run our “6 over 8 Pilates Class Summer Special” again. Meaning you can choose to pay for 6 classes and use them over an 8 week period. This allows you to book a class and at the same time have the flexibility that’s needed if you go on a two weeks holiday break. Terms and Conditions apply, see below. This applies to the following fitness and exercise classes: 1. Morning Pilates Classes 2. Over 60s Pilates & Fitness Classes 3. Men Only Pilates / Core Strength Classes
• Beginners are welcome !
• Small Classes, there is a maximum of 8-10 class participants
• Various Pilates equipment is provided (Pilates Rings, Balls, Foam Rollers, Gym Sticks etc.).
• Cost: €75 for 6 classes
• Cost: €100 for 8 classes (book this if you can do 8 consecutive weeks)
• 13 Years teaching experience
• Parking is free
• Find our Full Pilates, Fitness and Exercise Class Time Table for our
_ South Dublin Classes here, close to Dundrum, Leopardstown, Sandyford, Terenure, Rathmines, Rathgar, Churchtown, Bellarmine, Stepaside, Kiltiernan etc.. .
Yours in Fitness and Health _ Martin . Terms and Conditions:
1. Your six-week class booking is valid for 8 consecutive weeks from
your first class onward.
2. A health screening form must be filled out before the start of the class,
find a link to the health screening form here (print and bring along to the first class please) www.PilatesDulbin.ie – Health Screening Form.
> A *new* set of Men Only Pilates classes start during the week of Monday 7th March 2016. << Mens Pilates classes for men, taught by a man. .
I generally mix up the Mens Pilates and Core StrengthClasses ( in the various South Dublin based venues ) in different ways to keep the classes interesting and motivating. This will give you ideas what you can do at home or as part of your own exercise and fitness routines.
Some class participants do three or four variations of exercises at the end of their own workouts, runs, resistance or weight training, or after a game of golf or tennis, or they incorporate it into their club training at the end of a ruby, GAA, or soccer training session. .
This includes the use of various fitness and exercise props e.g.
(1) Foam Rollers
(2) Pilates Rings
(3) Resistance Bands
(4) Smalls Balls
(5) occasionally Swiss Balls or sometimes called Gym Balls
Pilates Exercises can be combined in Duos, Trios, or just done as an ongoing sequence. There are various ways of teaching and incorporating these Pilates and Core Strength moves into your general daily or weekly workout routine and other exercise programs.
Knowing is not enough; we mus apply. Willing is not enough; we must do.
Johann Wolfgang von Goethe
Pilates Sample Program for Men:
Exercises were picked in a way to maintain balance in the body, avoid overuse of one particular muscle group and therefore injuries. I see it over and over again that people work only on their abdominal, stomach muscles and neglect back strengthening and mobilizing exercises, which will ultimately lead to back trouble and possibly injuries. .
(1) Warm-up: Various neck, shoulder, upper back, and spine mobilization, loosening and stretching exercises (these are generally good as most of us sit for hours in front of various screens and build up tension in the neck and shoulder area), sometimes a few simple body-weight moves e.g. squats, Pilates Push-ups, etc.. . (2) Main Section: These Core and Pilates exercises are generally done in sets of 10-12 moves.
(2.1) Shoulder Bridges – to give the back and spine another good stretch before more core and abdominal exercises. This exercise is also good for glute activation. (2.2) Single Legs Stretches – focus mainly on abdominal / core strength, rectus abdominis. (2.3) Pilates Swimming or Superman – works on lower back strength and lengthens the back and spine at the same time, if done correctly, without putting pressure on the lumbar spine. (2.4) Straight Arm Plank – mainly core / abdominal strength, plus a bit of upper body strength. (2.5) Back extension – a mid and/or lower back strengthening exercise, depending on which version you do. (2.6) Side Bends or Elbow Side Planks – another move to maintain balance in the body, it focuses mainly on the waist, the mid-riff also called obliques. I generally recommend that you keep moving during this Pilates movement, to get more out of it. (2.7) Roll-Up – an exercise that works on your straight abdominal muscles, a bit spine mobility/mobilization and adds in a very good hamstring/back of the leg stretch, all meaning is a great combination exercise (flexibility and mobility). (2.8) Check opening or Crocodile: a pure mobility and loosening exercise for your spine, mid and lower back. This exercise can stretch the neck muscles as well depending on how the exercise is done. . (3) Cool Down and Stretching:
We focus here on loosening and stretching the muscles we used during the Pilates and Core Strength exercises, of the main section. This will include a lot of back, neck, hip flexor and hamstring, etc. stretches.
>> The *New* set of Mens Pilates and Core Conditioning Classes start: << [1] Tuesday 8th March 2016 6-7pm Sandyford Community Centre, Lambs Cross, Dublin 18, D18
[2] Tuesday 8th March 2016 8.15-9.15pm Taney Parish Centre, Dundrum, Dublin 14, D14, close to the LUAS Bridge.
[3] Wednesday 9th March 2016 6.30-7.30pm IrishFit Shop, Running.ie Shop, Sandyford Industrial Estate, 5min walk from the Stillorgan LUAS stop, a view minutes drive from Stillorgan Village. . Please contact Martin before paying online, to check class suitability and availability. Class fees are €100 for 8 consecutive weeks (classes last for 1 hour), €14 Drop-in, Trial, or Pay-As-You-Go.
I’m going to start a new set of PIlates and other Fitness classes in South Dublin, in the Dublin 14, Dublin 16 and Dublin 18 area early, mid March 2016.
Do you want to
(1) Tone-Up
(2) Improve your Core Strength
(3) Boost your Energy
(4) Increase your Flexibility (5) Prevent back issues and other injuries
(6) Up general Strength ?
A lot of us sit for hours in front of a computer or on a desk and rarely get up and take breaks. Even if we know a short stroll around the office, down to the canteen or even to a local park would be good for your back, give you a mental break, so you would come back refreshed and re-energized.
Pilates is great for loosening and strengthening your back, maintaining good posture and increasing core strength (abdominal and back). It will also help you to prevent or tackle various back, neck and other issues, as the majority of exercises are performed in a controlled and slow manner. This will allow you to increase awareness, you could even compare it with certain aspects of being mindful as you move.
Sports people also benefit from increased core strength to prevent injuries. All types of athletes and sporty individuals do Pilates and Core Work exercises. This included e.g. soccer player, rugby player, GAA player, people who play Golf etc. etc..
Individuals in their more mature years find Pilates beneficial as it helps them to (1) stay supple (2) maintain flexibility (3) keep their balance (4) increase and maintain mobility.
New March and April 2016 Classes start:
[1] Tuesday 8th March 2016 – 6pmMen Only Pilates – Sandyford Community Centre, Dublin 18
[2] Tuesday 8th March 2016 – 8.15pmMen Only Pilates (Progression Level) Taney Parish Centre, Dublin 14
[3] Wednesday 9th March 2016 – 10amOver 60s Pilates & Fitness, St. Mary’s Parish Centre, Rathfarnham, off Willbrook Road, close to The Yeallow House Pub.
[4] Tuesday 15th March 2016 – 9.30amToning & Conditioning Circuits, Foxrock Parish Center, Dublin 18
[5] Thursday 24th March 2016 – 10amIntermediate Pilates, Three Rock Rovers Hockey Club, beside Marley Park, Rathfarnham, close to Ballinteer, Churchtown, Dundrum, Dublin 14, Dublin 16
[6] Thursday 25th March 2016 – 11.15amOver 60s Pilates & Fitness Three Rock Rovers Hockey Club, beside Marley Park, Rathfarnham, close to Ballinteer, Churchtown, Dundrum, Dublin 14, Dublin 16
[7] Wednesday 6pm (ongoing)Mens Pilates – Sandyford Industrial Estate, close to the LUAS, Beacon Hotel and Hospital.
Contact Martin for Bookings or with any further questions you might have.
I’m teaching Pilates & Core Strength Classes in the greater South Dublin area (mainly Dublin 18, Dublin 16, Dublin 14, D18, D16, D14) since 2003. Classes take place in various public gyms, one-to-one / private classes, community centres, parish centres, sport clubs e.g. TCD Mens Rowing Squat, UCD Ladies Rowing Squat and corporate gyms and corporate classes.
During the classes we will mix: 1. Traditional Pilates Moves e.g. Pilates Single Leg Stretches, Swimming, Shoulder Bridge, Scissors, Side Lifts etc. 2. Sports, Gym like Core Strength Exercises e.g. Plank variations, back extensions etc.. 3. Mobility Exercises to loosen joints and to free up your spine and back. 4. Various stretching exercises, some that you might have done at the end of your gym workout, some are more yoga-like others are focusing on tight calf, hamstrings etc.. 5. Plus I through in a for general body-weight exercises e.g. push-up variations, squat variations, revers push-ups etc. to keep it interesting and varied.
Most guys/men need to keep working on their core strength, mobility and flexibility to stay at the top of their game, this might be for running, triathlon, squash, tennis or golf etc..
Day: Wednesday’s
Time: 6:30pm (duration 1 hour)
Venue: IrishFit – Store/Shop – Sandyford Industrial Estate, 25 Spruce Ave, Stillorgan Industrial Park, Blackrock / Sandyford, close to the Stillorgan LUAS stop, Dunnes Store and the Beacon Hospital.
Course duration: 8 weeks
Course Fee: €100 for 8 consecutive weeks
Drop-In possible: €14 (availability allowing, call or text at least two days before the day you want to attend)
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,writethem 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 _
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
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. correctbreathing, 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 _
(1hr 10min + fb update)
I’m going to start a new set of *Pilates* and *Fitness* Classes in the greater South Dublin area during the week of Monday 11th January 2016. Classes will include:
Men Only Pilates / Mens Pilates and Core Strength Classes
6pm and 8.15pm – Tuesday evenings (in Dundrum D14 and Sandyford D18)
Over 60s Pilates and Fitness Classes
10am Wednesday and 11.15am Thursday morning (in Rathfarnahm, close to Ballyboden, beside Marlay Park – Three Rock Rovers Hockey Club and Rathfarnham Parish Centre)
Intermediate Pilates Classes
10am Thursday morning (and possibly Friday morning as well, to be confirmed)
Toning & Weight Loss Classes 9.30am Tuesday morning (in Foxrock D18, close to Deansagrange, Stillorgan, Cabinteely, in Foxrock Parish Centre)
HIIT Toning & Conditioning Class
7.30am Thursday morning (in D18 Central Park, Sandyford Industrial Estate as part of the Live-Work-Grow Program)
Join me and a few other men next Tuesday for *Men Only Pilates & Core Conditioning* Classes in South Dublin. Classes re-start 17th November 2015.
Classes take place: .
(1) Tuesday 6pm-7pm – D18, Dublin 18, Sandyford Community Centre,
only a few minutes drive from Dundrum, Ballinteer, Ticknock, Leopardstown, Rathfarnham, Cabinteely and Foxrock. (2) Tuesday 8.15-9.15pm – D14, D16, Taney Parish Centre, Dundrum
close to Clonskeagh, Mount Merrion, Goatstown, Churchtown. Milltown, UCD
Fees: 5 consecutive weeks, €60 or Drop-In €14 (if availability allows)
The last class takes places Tuesday 15th Decembre 2015.
Check our *new* Pilates & Fitness Class Timetable for *November and *December 2015.
Mens Pilates & Core Conditioning and Over 60s Pilates & Fitness Classes restart mid November 2015.
Join us to (1) Tone-Up, (2) Improve Core Strength, (3) Increase Mobility and Flexibility to (4) prevent injury and improve performance or just feel better about yourself ! .
Martin
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For the months of June, July and August 2016 we are going to run our “6 over 8 Pilates Class Summer Special” again. Meaning you can choose to pay for 6 classes and use them over an 8 week period. This allows you to book a class and at the same time have the flexibility that’s needed if you go on a two weeks holiday break. Terms and Conditions apply, see below.
