Men Only Pilates, Core Strength Flexibility Clases – with Martin
1. Increase Core Strength
2. Improve Mobility & Flexibility
3. Prevent Injuries & Back Issues
Join my last two Thursday 6.30pm-7.30pm in December 2021 – Men Only Pilates Classes in Sandyford Community Centre, Dublin 18, D18.
1. Thursday 9th December 2021 – 6.30pm-7.30pm 2. Thursday 16th December 2021 – 6.30pm-7.30pm
Trial or Drop-Ins, Pay-As-You-Go (for €15) Classes are possible. Martin
If you join – one or both Thursday classes – in December 2021 you automatically secure your place for theThursday 6.30pm Classes in January 2022. First preference will be given to current class participants – for all other classes.
The January classes 2022 will either start during the week of Monday 3rd January or Monday January 11th 2022. I will check possible starting dates with the venue managers in the next few days.
Simply register your interest via below form and I aim to contact you within 24-48 hours (Monday to Friday 9am-5pm, or contact, call Martin via the “Contact-Us” page.
Below an update concerning my future weekly Pilates & Core Strength, Fitness Class timetable, how it will look like from early September 2020 onwards. Fingers crossed, Covid-19 numbers here in Dublin/Ireland stay low or will drop further so that we can go ahead with the?e local classes.
I will offer a mix of (1) Online-Live-Virtual Classes and (2) local In-Person Classes in various local Community, Parish and Sport Centers in the South Dublin area (Dundrum, Rathfarnham, Sandyford, Leopardstown, Belarmine, Dublin 14, Dublin 16 and Dublin 18).
Class Sizes are currently (1) Live-Virtual-Online Classes – 8-11 participants maximum, (2) Local In-Person Classes 8-10 participants maximum.
(1) Men Only Pilates & Core Strength Classes (2) Mid Morning Mixed Gender Pilates Classes (3) Active Seniors & Over 60s Pilates, Mobility and Flexibility Classes (4) Golfers Pilates, Core Strength & Mobility, Flexibility Classes (5) Live-Streaming of Local In-Person Classes (free trial classes, volunteers needed !!! ) (6) Class fees/prices
Classes are 60min in duration, with 15-30min in between classes if classes are taught back to back.
Class participants who attended local In-Person classes before Covid-19 have first preference to re-join local In-Person classes.
Local In-Person class participants will have to (1) sign and acknowledge our Covid-19 consent-form and (2) familiarise themselves with our ” Covid-19 Health & Safety Guidelines / Policy.”, see http://www.pilatesdublin.ie/covid19/ .
You will be able to transfer class credits paid for online-classes to local In-Person classes once we restarted local In-Person classes.
(1.2) Tuesday 8-9pm In-Person Men’s Pilates Classes (Taney Parish Centre Dundrum, Dublin 14, Dublin 16) starts 8th September 2020.
(1.3) Wednesday 6.30-7.30pm Men’s Pilates Classes – already started – a new 7-week block will start 9th September 2020 (Belarmine Community Centre, Dublin 18, in Sandyford, beside the Leopardstown Industrial Estate).
(1.4) *NEW* Thursday 6-7pm Men’s Pilates Classes – start 27th August or 3rd September 2020 (Belarmine Community Centre, Dublin 18, in Sandyford, beside the Leopardstown Industrial Estate).
(2) Mid Morning Mixed Gender Pilates Classes (2.1) Monday 10-11am Live-Online Pilates for all levels (on-going, most likely until the Golf Club, Club House reopens and we restart teaching the In-Person Classes in DLGC Dun Laoghaire Golf Club in Enniskerry).
(2.2) Wednesday 10-11am Live-Online Beginners to Intermediate Pilates classes (on-going, most likely until the Rathfarnham Parish Centre, the Old Court House reopens).
(3.2) Thursday 11.30am-12.30pm Active Seniors & Over 60s Pilates (this class is put on hold for the time being).
(4) Golfers Pilates, Core Strength & Mobility, Flexibility Classes (4.1) Tuesday 10-11am Live-Online Golfers Pilates (on-going, most likely until the Golf Club, Club House reopens and we restart teaching the In-Person Classes in DLGC Dun Laoghaire Golf Club in Enniskerry).
(5) Live-Streaming of Local In-Person Classes (free trial classes, volunteers needed !!! ) I will do a few trial runs of live-streaming, some of my local In-Person Classes, i.e. Men’s Pilates in Belarmine and Taney, to test the sound and audio quality with a few volunteers (FREE classes for them). These classes will be offered, in the future, at a discounted price, if the audio & video-quality work for online-class participants.
(6) Class fees/prices (6.1) Local In-Person Classes (6.1.1) 7-consecutive-week block of classes €95 (6.1.2) Drop-In (if availability allows) €15
(6.2) Live-Online-Virtual-Classes with live-feedback (correction, motivation, suggestions of alternative moves). (6.2.1) 4-Online Classes (Introduction Offer) €32 (6.2.2) 4-Online Classes (Post Introduction Offer) €50 (6.2.3) 8-Online Classes (Post Introduction Offer) €90 (6.2.4) 1-Online Class Drop-In / Pay-As-You-Go €13
Pilates Classes Courses Exercises in Dublin – North South West East Dublin and Dublin City Centre
We are restarting our In-Person Pilates and Fitness Classes early/mid July 2020.
During this unprecedented time, we and the local class venues aim to follow the Irish government and health authorities guidelines, in relation to Covid-19, as much as possible to ensure the safety and health of the venue employees, our instructors and our customers, the class participants.
This includes sticking to physical distancing guidelines, offering disinfecting hand gels or liquids in the class venues, regularly sanitising the class venues both before and after group classes or one-to-one coaching sessions. Feel free to wear a facemask when entered, leaving or during the group classes and to bring your own disinfecting gel or liquid.
(1) One the day or prior to the day of a group class:
If a class participant has experienced any of the following in the past 14 days, then we ask them **not to attend**:
Temperature higher than 38 degrees AND / OR
Symptoms of cough or shortness of breath AND one of
Travel to another country of high transmission rate or
Been in contact with somebody experiencing respiratory symptoms in the past 14 days.
Individuals with an underlying health condition or individuals who have been cocooning should only attend group classes if the individual believes that the benefit of attending these group Pilates or fitness classes outweigh the risk of leaving home.
(2) On the day of the group class or one-to-one coaching session:
Class participants are asked to bring their own exercise mat, ideally a towel to remove possible sweat to reduce the possibility of transmission and to help speed up the disinfection process between group classes. Class participants are asked to bring their own face mask, which they can wear during the class if they deem this to be relevant. If not, some community centre and parish centre may supply face masks.
(3) In the class venue (community centre, parish centre, sports hall, etc):
Class times between classes have been spread out so that no two groups of class participants should meet during changeover time. This additional time allows the venue staff to disinfect all relevant surfaces in the class venue.
Hand and arm washing are done by the instructor before and after each class. Hand sanitiser gel is also available for class participants usage in the venue. If possible please avoid using the toilet facilities in the clinic, unless urgent.
We accept the following forms of payment: Credit/Debit card on the website, Online Bank Transfer and cash.
A *new Only Men Pilates class* starts Wednesday 8th January 2020, this will be my fourth Men Only Pilates class per week in the greater South Dublin area. All classes are taught by a male instructor (qualified in 2003, fully insured ). :
The class is suitable for all levels, Beginners, Intermediate and Advanced Pilates level, as I will demonstrate two or three different versions of the same exercise. Each participant chooses then the right version for himself, depending on any back, neck, shoulder issues etc..
. One-to-One Pilates and Personal Training are also available. .
[1} Class venue: Belarmine Community Centre, Belarmine Plaza, Sandyford, Dublin 18, near Stepaside, Kilternan, Leopardstown, Cabinteely and Foxrock. . [2] Time: 6.30pm-7.30pm .
In this Posture Video you are going to learn three Posture Improvement Exercises >>> with a Foam Roller <<< that (1) Stretch your Back and Spine out, (2) Mobilize and Loosen your shoulder area, (3) Stretch your chest out to prevent rounded shoulders. . Keep your core muscles, your TVA (Transverse Abdominis) slightly engaged throughout to make these exercises safer for your lower back. Always consult a GP / physician before starting a new exercises regime, especially if you haven’t exercised for a long time on a regular basis.
(1) Foam Roller – Side Sway to Right & Left ( massages the area between your shoulder blades, stretches your chest out ) _
Lie flat on your foam roller, your feet are flat on the ground, your knees are bend. Make sure your mid and lower back stay reasonable close to the foam roller. Avoid overarching your lower back, lumbar spine, as this would put pressure on your back. Ensure that the back of your head is well supported, avoid dropping the head over the edge of the roller, as this would overstretch your neck.
Then simply sway one to two inches from side to side, to massage your mid back and either side of the spine. Most class participants find this exercise very relaxing. This will also help you to prevent rounded shoulders, bad posture, as your pectoral muscles, your chest gets stretched out as well.
Sit w. (2) Foam Roller – Full Body stretch – Back Stretch and Shoulder Mobility ( focuses on stretching your whole spine and back, increasing shoulder mobility, includes a chest stretch ) _ This a very simple yet effective exercise. Start in the same position as in exercise number one, then stretch and lengthen your legs away on the Pilates mat. It might be slightly challenging to keep your balance, which will activate your general core muscles a small bit. Aim to keep your mid and especially your lower back, reasonable close to the foam roller, avoid overarching your lower back. Reach with your hands towards the wall behind you, stretch as far as possible through your fingers away to increase the back and spine stretch. This will work on mobility of your shoulder area and stretches your chest out, preventing rounded shoulders >>> Posture Work ! 🙂
Hold for around 10 long, deep breaths and aim to lengthen further away each time you exhale.
(3) Shoulder Mobilizing with a Foam Roller ( focuses on shoulder mobility, posture improvement, a small chest stretch and a bit mid-back strength ) _
Another simple exercise to loosen and mobilize your shoulder area and improve your posture. Start in the same position as in exercise number one. Reach with your fingers towards the ceiling, let your palms face towards each other, straighten your arms nearly completely, keep your neck long and relaxed. Draw your shoulders down your back, away from your earlobes.
Breath in as you aim to lift / round your shoulder as much as possible off or away from the foam roller towards the ceiling, stretch your fingers as high as possible up towards the ceiling, while keeping the back of your head on the foam-roller. Breath out as you draw your shoulders back toward the ground, it is a bit like wrapping your shoulder blades around the foam roller, aim to keep your arms straight as you do this. Breath in as you restart. Repeat 10 times. Same as above, just crisscross your arms in front of your chest to intensify the movement..
Let me know how you get on and e-mail or facebook me your questions, comments or feedback.
Thank you _ Martin
In this Pilates Video you are going to learn three exercises, two Pilates, Core StrengthExercises and one Upper-Body Toning and Strengthening Exercise. . Keep your core muscles, your TVA (Transverse Abdominis) slightly engaged throughout to make these exercises safer for your lower back. Always consult a GP / physician before starting a new exercises regime, especially if you haven’t exercised for a long time on a regular basis.
(1) Pilates Push-Up & Roll-Down>> Focuses on increasing upper-body strength (arms, chest), improves spin & back mobility a small bit.
Stand tall, arms, shoulders and the neck area are relaxed. Roll-down into a push-up position, place your hands wide, to the right & left of the mat, aim to keep you neck long, avoid dropping your head if possible to avoid tension in the neck. Keep your hip lifted, maintain ideally a straight line – ankles, knees, hips, shoulders, top of your head. Breath in as you lower your upper-body, breath out as you push away from the mat or floor. Roll up on the next breath out and come into a standing position. .
(2) Swiss-Ball / Gym-Ball Roll-Out>> Focuses mainly on increasing your “global abdominal” strength (it strengthens various abdominal / stomach muscles at the same time)
Kneel in front of the ball, your wrists rest on ball, your elbows are slightly bent. Maintain a straight line from your knees to your shoulders and the top of your head. Keep your shoulders and neck loose and relaxed. Breath out as you roll out, breath in as you roll back up.
Avoid dropping your hip and keep your TVA, core muscles slightly engaged to protect your lower back. . (3) Russian Twist with a Gym / Swiss-Ball>> Focuses on toning your waist / increasing oblique strength and gets your thighs, buttock / gluteal muscles and mid / lower back a bit as well.
Rest the top of your upper back and the back of your head on a gym-ball, lift your hip to create a straight line from your knees to the crown of your head, keep your hip lifted and your ankles below your knees. Reach with your arms towards the ceiling, palms facing inwards. keep the shoulder relaxed. Breath out as you turn from your waist to the right, remember to keep you hip lifted, breath in as your return to the centre, turn to the left on your next out breath, breath in returning to the centre. . To-Do-List: .
(1)Do a brief warm-up of 5-8min including some rotational and loosening moves for your neck, back, shoulders and your lower back or do some cardio exercises for 5-8min e.g. brisk walking. (2) Do each exercise up to 10 times, assuming your back, neck, shoulders, knees and other joints etc. agree with the movement and there is no pain. Do three sets of each exercise. (3) I suggest to keep an exercise and activity diary, which will allow youto recognize progress. . Make a note of
(3.1) when you exercise time/date/duration,
(3.2) how many reps / sets you do,
(3.3) how the exercises are getting easier over time. I came up with a rating system.
I use a scale from 1 to 10 ( 1 = very very easy; 10 = extremely hard, nearly impossible). .
Let me know how you get on and if you have any questions.
Martin
In this Pilates Video you are going to learn three Pilates & Core Strength Exercise, that tone and strengthen your whole midsection or midriff. . Keep your core muscles, your TVA (Transverse Abdominis) slightly engaged throughout.
(1) Pilates Roll-Up >> Focuses on straight abdominal muscles, your rectus abdominis)
This variation is for those who’s mid and lower back is ok, avoid if you have any lower or mid back issues. Aim to control the movement, slowly easy vertebrae by vertebrae onto the mat and roll the back in the same way off the mat. Stretch the whole body out in between. Avoid any jerky or rushed moves, especially as you roll up. . (2) Pilates Side-Bend >> Focuses on toning and strengthening your waist, your sides or love-handles
This exercise is not for somebody with neck or shoulder issues. Place your elbow below your shoulder, choose your leg and knee variation. Breath out as you lift your hip, breath in to lower your hip. Control the movement, slow it down a good bit to intensity the exercise. You will ultimately benefit more from the exercise if you do it slower, plus you increase your body awareness as well. .
(3) Pilates Swimming or Super-Man/Woman >> Focuses on mid & lower back strength, includes a small bit of a stretch for the whole back as well.
This exercise is generally very good for strengthening your lower back and simultaneously stretches your whole back, neck and spine out, if done correctly. Pay attention to keeping your chin tucked in, your neck long, stretch through one pair of limbs away as you breath out, breath in when switching over. . To-Do-List: (1)Do a brief warm-up of 5-8min including some rotational moves for your neck, back, shoulders and your lower back or do some cardio exercises for 5-8min e.g. brisk walking. (2) Do each exercise up to 10 times, assuming your back, neck, shoulders etc. agree with the movement and there is no pain. Do three sets of each exercise. (3) Be aware how easy or challenging it is to roll-up or to lift the hip up (compare right and left for the Pilates Side-Bend – class participants often experience differences, as one side might be stronger than the other). (4) I suggest to keep an exercise and activity diary, which will allow you recognize progress. Make a note of
(4.1) when you exercise time/date/duration,
(4.2) how many reps / sets you do,
(4.3) how the exercises are getting easier over time. Come up with a rating system.
I use a scale from 1 to 10 ( 1 = very very easy; 10 = extremely hard, nearly impossible). .
Let me know how you get on and if you have any questions.
Martin
In this short Pilates video I’m demonstrating a sample Pilates routine that could be done:
as a Morning Pilates Routine after getting up to boost you energy levels, wake up and loosen up after a good night’s rest.
as a Warm-Up Routine before a work out or a run etc..
in between when working at a desk / in a office for several hours to break up the day (you might just do the Neck, Back and Upper-Body Stretches and Loosening moves).
I plan to create one video per week from now onward, where I demonstrate different Kettlebell, Pilates, Body-Weight Exercises, Resistance Training and other exercises. Nutrition and diet advice videos, with various tip, recommendations, food reviews etc. are also planned.
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.
Get FREE Monthly Pilates Routines, Videos & Seminar Workshop Class Info...
Subscribe to my monthly updates.
Stay up to date with my FREE *Newsletter* re new Classes, Online-Video Courses, Seminars, Videos, Workshops and etc..
* Read my updated Privacy Policy here.
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.