You can get free access (the coupon code is “snowpilates” ) to my short Online Pilates Video Courseuntil Monday 5th March 2018 (normally €39.99) in exchange for some feedback after using the course for a few days. I do this due to the weather conditions today – lots of snow, a bit of ice and the weather predictions for tomorrow/Thursday 1st March 2018 and Friday 2nd March 2018 here in Ireland / South Dublin.
This will allow you to keep doing your Pilates, Stretching and Mobilizing exercises, especially as some of you were or are missing the classes that or normally no at this time of the week, due to the snow and ice.
No excuses lets get moving, to stay fit and healthy! .
In the video below you see how to apply the *coupon code* and get *free access* to these videos until Monday 5th March 2018.
My Fitness and Pilates course website is http://courses.yourhealthhabitcoach.comYou can do these Online Pilates Video Sessions at (1) home or (2) on the go when travelling for work or leisure, in your (3) local gym etc.. You can use your tablet, phone, laptop or desktop to access the course video lessons. .
I was in contact with Taney Parish Centre, Sandyford Community Centre and Glencullen Community Centre / GAA Start of Erin Hall … all venues are closed on Wednesday evening, Thursday and Friday (28th February, 1st March and 2nd March) according to the centre managers. .
Take care, stay safe during this hopefully short cold wintery weather spell and keep active … and
maybe see you during one of my indoor or outdoor classes.
In the short Pilates Video below I’m talking you through a brief “Pilates Back Strengthing and Loosening Routine” that you might do
(1) at home
(2) as part of a general Morning / Wake-Up Routine
(3) as part of your Golf Warm-Up
(4) as part of your Cool-Down, Back Stretching routine in the gym
(5) after your team training, GAA Gaelic Football, Hurling, Soccer or Rugby …
This Mini-Circuit consists of three exercises, that work on different parts of your back. These exercises complement each other and work very well together to maintain general back and spine health, assuming you don’t have any major back, neck or shoulder issues.
(1) Pilates – Shoulder Bridge (version 1a)
(2) Pilates – Chest Opener, Crab, Crocodile (version 1)
(3) Pilates – Swimming, also referred to as Superman (version 1b)
Here are some of the repeatedly mentioned questions and comments .You might spot your own questions or comments below ( no names are mentioned here). I hope to address some or all of them in the coming months in my general fitness, exercise and health videos, blog-posts or answer them as part of various online courses that I’m planning do create.
Congratulations to the following three *Winners of a €50 Voucher* which can be used towards: . (1) any type of fitness & exercises classes I’m teaching __ (Classes are currently taken place in Sandyford Community Centre, The old Court House, in Rathfarnham – off Willbrook Road, __ Glencullen Community Centre, Taney Parish Dundrum) or for . (2) Personal Training Sessions (in the Dublin 14, Dublin 16, Dubln 18 area or withing 10-15min commuting distance to Leopardstown or Sandyford).
>>> Winner No. 2 – * Padraig D. – Churchtown, South Dublin
>>> Winner No. 3 – * Ena A. – Glencullen, Co. Dublin .
How often per week should I do the exercises at home, beside the actual exercises in the class? Exercise Frequency
What is the difference between Pilates and Yoga?
I would like to know more about core strength. I sometimes get stretches confused with strengthening exercises. For example all the time when I was doing what I thought were strength exercises for quads, it was actually stretches!
I’m 69 and have good health, what do I need to do stay that way as I enter my 70s.
I get confused about what foods are good to eat before or after exercising i.e. Proteins, carbs, good fats like avocado. Specific information on these would be helpful.
(similar to no. 4) Duringexercise and Pilates what food and drinks are best to aid in muscle recovery the quickest?
(I really like this one and will definitely answer it in a video or blog-post)
Time is a big factor, possibly ideas on incorporating exercise into normal daily activities.
I’d like to know more about how diet that helps reduce inflammations. (This is another one I will comment on in the future).
I would like to know what type of food you should eat when excising.
For your strength and the portions you should eat.
What effect do different exercises have on the various areas of my body.
I would like to learn more about core strength exercises and would love to have something to take away and work on in my own time outside of the classes. (that is something I want to cover the online videos in the future).
in Video No. 14 you are going to learn a very simple, yet effictive “Warm-Up Exercise”. It’s easy to do and I will show you a few different variations in the video (from Beginners to Intermediate Level).
The “Roll-Down with a Push-Up” combines back / spine mobilization and looseing with a upper-body warm-up (shoulders, chest and arms) plus adds a stretch for your hamstrings and calves (back of your legs) as well.
You don’t even need a mat, just a bit of space.
This exercise can simply be added to other warm-up exercises like neck, back, shoulder and spine mobillization moves, a bit of foam-rollering, some dynamic stretching etc..
Always do a 8-10 mintue warm-up routine, as this prepares the body for your main workout and aim to make the warm-up exercises specific to the exercises you plan to do.
in Video No. 13 you are going to learn “Five Gym-Ball, Swiss-Ball Toning & Strengthening Exercises”, that focus mainly on Upper-Body Strength – chest, arms, core / abs / back and a bit lower bodythighs and hips.
All you need to get started is a bit of space, a gym/Pilates ball, maybe an exercises or Pilates/Stretching mat.
These exercises could be done independently as a routine itself or as part of your gym or workout programme. . The exercises include:
a static Ball Plank (hips, legs or feet rest on the ball) – focuses on: chest, arms, shoulders, core, abs.
Ball Push-Up or Ball Press-Up – focuses on: chest, arms, core, abs
Ball Shoulder-Bridge or Ball Glute-Bridge – focuses on: mid/lower back, core, glutes, hips, thighs.
Hamstring Stretch with a Pilates-Ring – focuses on: hamstring flexibility, hip mobility
Plank Knee-Tuck-In – focuses on: Lower abs, lower core, upper body strength (arms, chest), shoulder stability.
This is only a small selection of Gym-Ball or Pilates-Ball exercises to challenge body. The gym-ball is an excellent tool to increase core strength, upper-body strength and improve posture. It’s big advantage is that it doesn’t take up a lot of space and it’s portable/inflatable (it travels well). You can simple use it to sit on it at your desk (a great way to strengthen your core and work you postural muscles). .
Above shown exercises are some of the exercises and movements we regularly do in the corporate classes that I teach in the greater South Dublin, Dublin 18, Dublin 16 area (Sandyford Industrial Estate, Central Park, Leopardstown), e.g. during lunchtime or after-work classes.
To-Do — Action Steps:
(1) Add some of these exercises to your general gym or workout routine. It’s always good to vary the type of exercises you do to challenge your body in different and new ways.
Aim to do at least two of these exercise e.g. the static Ball-Plank and the Ball-Shoulder / Ball-Glute Bridge (those are some of the slightly easier exercises to start off with). .
(2) Do three set of each exercise and hold each position for 15-20 seconds. Increase the duration gradually by 5-10 seconds very second week. .
I generally recommend to
(1) to keep an exercises and activity diary, this will allow you to recognize progress and takes the guess work out of how many sets, reps you did and what weight you have used. You can get a A4 or A5 diary for €2-€3 in Deals or one of the pound/euro shops. .
(2) establish routines and habits (no need to think about things any more, you just do it). .
(3) find a training buddy or friend, with whom you arrange to meet at least once or twice a week at a fixed day and time. This creates commitment and makes working out easier and more fun. . Enjoy, let me know how you get on and send me an e-mail with questions you have in relation to these exercises.
In Video No. 12 I’m showing you a 10min “Neck, Back and Shoulder Stretching” Routine. This includes various standing and seated stretches. You could do the program e.g.
first thing in the morning after waking up, to loosen your body after a good nights rest.
as a office desk mid-morning or lunchtime break
as a evening routine after work or a long day at the desk to stretch those tight neck, back and shoulder muscles.
maybe when driving long-distances as a mini break
what else could you use this routine for …… ? Let me know.
The stretches and exercises are very simple and can be done anywhere. You don’t need any special equipment or props, nor do you need to change clothing – simple – quick and easy !!!
You will see a few seated stretches being done in a office chair, just to give you some ideas what can be done to stretch your back, spine and shoulder area and reduce tension in that area, as it gets tight for most of us when sitting for hours on a desk.
Aim to do some or all of these exercises at least once a day, ideally twice a day. Maybe get your work colleagues to join in and do it as a team activity or break. Taking a few minutes out will give you a mental break and boost your alertness and productivity.
I generally recommend to
(1) set a fixed time at which you do this stretching program e.g. mid morning 10am or after your lunch break at 1.30pm. The main goal is to establish a routine, something you do at set times and days. Ultimately you want to do this without having to think about it, without any conscious effort – your posture will thank you.
(2) Schedule it in your diary at the beginning of the week, it only takes 10min.
(3) Get your work colleagues to join and make is team activity or do it together with you partner or spouse.
(4) ask yourself “What is different after doing this stretching routine?” – “Which body-part loosened up or is more relaxed after the stretches?” – “What are the benefits of doing this?”
The 10th Core Strength, Pilates and Flexibility Video is out 🙂 Hurraaaayyyy ! Find all videos that I created up to now (22nd September 2016) below. I’m in the process of recording more videos. These videos will focus more on (1) Energizing Nutrition and Healthy Food, (2) Toning & Weight Loss Tips & Exercises, (3) Digestion and it’s impact on Health, Vitality and Energy, (5) Stress Management Tips. Let me know if there is anything particular you are interested in or you want to know about. Thanks – Martin .
These Pilates & Core Strength Videos are here to:
1. give you an idea what proper exercise technique looks like, 2. make you aware what to watch out for to keep the exercises safe, 3. how to get the most out of the exercises, 4. let you know what exercises work on which body-parts, 5. Try the exercises and let me know how you get on and if you have any questions ! I really mean it, e-mail or text me with your feedback – I appreciate.