Video No. 18 Pilates Book Review – “Sports Pilates – How to Prevent and Overcome Sports Injuries” Paul Massey

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Check out my first video book-review below. In this case I reviewed Paul Massey’s “Sports Pilates – How to Prevent and Overcome Sports Injuries.” book. Please comment on my facebook page and let know what you think about the review or/and the book yourself in case you own it.
Feel free to make any suggestions what other types of fitness, Pilates or exercises books, products or equipment you would like to see a review on. – Thank you – Martin

Here the website links where you can buy the book:
(1) Amazon.co.uk “Sports Pilates, How to Prevent and Overcome Injuries.”
(2) Book Depository “Sports Pilates, How to Prevent and Overcome Injuries.”
(unavailable from the Book Depository at the time of my video book review – 15.01.2018)

Dublin Pilates Class – Well Done, Thumbs Up & Homework ! 

A “Well done and Thumbs Up” to all class participants in this morning’s South Dublin based Pilates Classes, Rathfarnham/Willbrook in the Old Court House, close to the Yellow House Pub, near Rathfarnham Castle.
The home-exercises or “homework”, as I like to call it are/is:
>>>> 3 Sets of the following three exercises <<<<
(1) 10x Pilates Single-Leg Stretches (R/L), mainly core/abdominal strength 
(2) 10x Shoulder-Bridge version 2, for a good back stretch and to loosening and lengthen the spine and back.
(3) 10x Side-Bends, focusses on oblique strength, waist / love-handle toning.
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Martin

*New – Toning, Weight-Loss & Fitness Course in Sandyford, Leopardstown, Dublin 18


Do you want to (1) Tone-Up, (2) Get Fitter and (3) Slimmer?… then join my new – Toning – Weight-Loss and Fitness Class in Sandyford Community Centre, Dublin 18, beside Lambs Cross, just of the M50 exit 14.
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The course starts next week, Wednesday 10th January 2018, 7.45pm-8.45pm.
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It runs for 8 weeks and gives you the tools and knowledge to get into your own exercise, fitness and health routine and habit to make 2018 your fittest and healthiest year yet.
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Check the video above for more details or read all the Toning, Weight-Loss and Fitness Course details here.
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Martin

January 2018 – Let me know if you want to rejoin my South Dublin Pilates & Fitness Classes next week . Thanks M

Hi all, can you please let me know if you plan to rejoin my new January 2018 Pilates or Fitness classes next week, so I can reserve a place for you, as I already got various inquiries and I want to give current class participants first preference. All south Dublin based classes start during the week of Monday 8th January 2018.
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Please mention the (1) day, (2) time and (3) class venue of the course you want to attend, here a link to my contact details / contact page.

Feel free to spread the word and invite a friend, family member, work colleague, teammate or someone else to try the classes, so they feel and experience the various benefits of exercising regularly.
Thanks Martin

Pilates, Fitness Classes in South Dublin in January 2018 – Join Anytime !

A quick note and video to let you know when I’m restarting my various Fitness, Pilates and Exercises classes in January 2018.

The following classes will start during the second week of January 2018, the week of Monday 8th of January.
Find all class details below the video!

  1. Tuesday 6.00pm – Men Only Pilates in Sandyford Community Centre, Lambs Cross, Dublin 18
  2. Tuesday 8.15pm – Men Only Pilates in Taney Parish Centre in Dundrum, close to the LUAS bridge, Dublin 16.
  3. Wednesday 10.00am – Pilates Beginners to Mixed Level in The Old Course House, Pastoral Parish Centre in Rathfarnham, off Willbrook Road, close to the Yellow House Pub.
  4.  Wednesday 6.30pm – Men Only Pilates in Sandyford Community Centre, Lambs Cross. Dublin 18
  5. Wednesday 7.45pm – 30/30 Toning & Weight Loss Class plus Q&A, Mini-Seminar, Talk.
  6. Thursday 10.00am – Over 60s, Senior Pilates & Fitness Class in Taney Parish Centre in Dundrum, close to the LUAS bridge, Dublin 16.
  7. Thursday 11.30am – Over 60s, Senior Pilates & Fitness Class in Taney Parish Centre in Dundrum, close to the LUAS bridge, Dublin 16.
  8. Friday 9.30am – Glencullen Pilates in the old Library, Glencullen Community Centre, close to Johnny Fox’s Pub and beside the local church.

Find a full, up-to-date class timetable here or contact me with any questions you might have. Find an FAQ (frequently asked questions) section here.

Flexi Pass – Special Summer 2017 Offer / Deal – 7 Classes over 9 weeks in July, August

2017 Special Summer Offer Deal Fitness Exercise Classes Courses in South Dublin 18, Dublin 14 Dublin 16Over the remaining summer months June,  July and August 2017 you can avail of our
Flexi Pass – Fitness, Toning & Pilates Summer Special
** 7 Classes over 9 weeks ** 
in South Dublin
Sandyford, Leopardstown, Rathfarnham, Willbrook, Whitechurch, Dundrum, Dublin 18, Dublin 16, Dublin 14.

• Book 7 Fitness or Pilates Classes and use them over an 9 week period.
_ This offer is valid for the following weeks (week of Monday 26th June, 10th July,
_ 17th July, 24th July, 21st July, 7th August, 14th August, 21st August, 28th August.
_ There *won’t* be any classes during the week of Monday 3rd July  2017.
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• This allows to cater for you going on holidays or being away.
• There is a maximum of 8-10 class participants
• Pilates, Stretching or Yoga mats
_and various Pilates equipment (Pilates Rings,
_Balls, Foam Rollers, Resistance Bands,
_Gym Sticks etc.) are provided.
€87.50 for 7 classes over 9 weeks – You might attend 8 or 9 classes if the dates suit.
_ •  The fees for 8 weeks is €100, for 9 weeks is €112.50. 

_ •  Trial or Drop-ins, Pay-As-You-Go Classes are possible is availability allows €14/class.
• This offer is valid for my Wednesday Morning Class, and my Evening Classes on
Tuesday and Wednesday night.
• View a full Class Timetable here.
• Classes take place close to Stepaside, Belarmine, Sandyford Industrial Estate, , Leopardstown, Lambs Cross, Marlay Park.


Contact Martin for details or to book your place.

Video No. 17 €50 Prize Draw Winner Announcement – Personal Training, Fitness Classes in South Dublin

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And the lucky winners are ….
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a big Thank You before I announce the two lucky winners of the €50 vouchers for a Personal Fitness Training Session or local fitness, Pilates and exercise classes in South Dublin.

I really appreciate you taking time to fill out the survey as your help allows me to identify what you are interested in and what questions you want to have answered. I plan to answer some of your questions in additional short videos and will use your other suggestions to create a online fitness and health course.

My first course will be available to all who filled out the survey at a discounted introduction price. Any kind of feedback will be more than welcome, so that the quality of the course(s) can improve over time.

…. and finally the two winners of a €50 Fitness & Exercises Vouchers are:
(1) Paula Lonergan, Stepaside, South Dublin, Dublin 18
(2) Karen Doyle, Sandyford / Leopoardstown, South Dublin, Dublin 18

Congratulations to both of you. I will be in touch early next week. You can either use the €50 voucher yourself or pass it on to a partner, relative or friend.

Your’s in Fitness & Health
_ Martin

Here a link to my current south Dublin based Fitness & Exercise Class Timetable.

There is still availability in my Fitness, Exercises Classes in *Sandyford Community Centre & *Glencullen Community Centre

April 2017 Sandyford Community Centre Toning Weight Loss Class Leopardstown near Belarmine Stepaside Kilternan Foxrock Cabinteely GlencullenJoin my morning or evening Fitness, Exercises and Pilates classes in Sandyford Community Centre or Glencullen Community Centre Classes Anytime !

I started a *new* Toning & Weight Loss Class in Sandyford Community Centre recently on Thursday morning 10am-11am, there is still availability in that class. Contact Martin for further information or with any questions you might have.

Glencullen Toning Pilates Fitness Classes start in February 2017 with Martin Your Health Habit Coach>> All Fitness Levels and Age Groups a welcome ! <<

These classes are small, 8-10 participants max. to allow individual attention and me being able to give specific advice and recommendations depending on your circumstances, individual needs due to niggling backs, shoulders, neck or other issues or your preferences.

Below a list of South Dublin based Fitness & Exercise Courses that I’m currently teaching in the Dublin 18, D18, Leopardstown, Stepaside, Belarmine, Aiken’s Village, Sandyford Hall, Kilternan area which is close to Carrickmines, Enniskerry and Rockbrook (all classes are full 60min even for back-to-back classes as I generally take a 15min break between classes).
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(1) Tuesday 6pm – Pilates for Men Class – Combines Pilates, Core Strength, Conditioning & Flexibility [Sandyford Community Centre]
(2) Wednesday 6.30pm – Pilates for Men Class – Combines Pilates, Core Strength, Conditioning & Flexibility [Sandyford Community Centre]
(3) Thursday 10am – Toning & Weight-Loss Exercise Class, including 10-15min Exercise, Fitness & Nutrition Q&A [Sandyford Community Centre]
Personal Trainer Personal Training in South Dublin Ireland with Martin Fitness Exercise Toning Weight Loss Nutrition Diet Advice Coaching(4) Friday 9.30am – Pilates Toning & Fitness Class [Glencullen Community Centre]
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Online booking-reqeust are possible on each class page, follow the class links above.
Find a Full Fitness, Exercises and Pilates Class Timetable with all my classes here.
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Your’s in Fitness & Health
_ Martin

(Fitness Classes & Personal Training in south Dublin since 2002)

Be in to Win €50 Survey 04/2017 – Winner Announcement – Fitness, Exercise, Pilates & Nutrition Videos

Personal Trainer South Dublin Foxrock Deansgrange Cabinteely Leopardstown Sandyford-Stepaside Stillorgan Dublin 18 D16 D14A BIG Thank you to all of you for taking the time to fill out the short – 3 question Fitness, Exercise, Pilates and
Nutrition Survey re * Online Courses & Classes *
in the last few days.

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:
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(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
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(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. 1 – * Yvonne W., Churchtown, Dublin 14

>>> Winner No. 2 – * Padraig D. – Churchtown, South Dublin

>>> Winner No. 3 – * Ena A. – Glencullen, Co. Dublin
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  1. How often per week should I do the exercises at home, beside the actual exercises in the class? Exercise Frequency
  2. What is the difference between Pilates and Yoga?
  3. 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!
  4. I’m 69 and have good health, what do I need to do stay that way as I enter my 70s.
  5. 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.
  6. (similar to no. 4) During exercise and Pilates what food and drinks are best to aid in muscle recovery the quickest?
  7. (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.
  8. I’d like to know more about how diet that helps reduce inflammations. (This is another one I will comment on in the future).
  9. I would like to know what type of food you should eat when excising.
    For your strength and the portions you should eat.
  10. What effect do different exercises have on the various areas of my body.
  11. 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).

Quote No. 2 Dr Mark Hyman “Think about it, if there is a health food section … “

Quote 2 Mark Hyman Think about it if there is a health food section in the grocery store what nutrition-coaching personal training south Dublin Martin LuschinMore food for thought. This time from Dr. Mark Hayman quote: “Think about it, if there is a health food section in the grocery store, what does that make the rest of the food sold there?”.
He one of the few doctors and physicians I follow online,  worthwhile following.
Martin

 

Be in to WIN – two days only – this survey is now live Saturday 7th January 2017

Survey Fitness Exercise Pilates Nutrition Personal Training in south Dublin with Martin click here take part in my short 3 question surveryTake part in this short online survey (only three short questions) to “be in to win” a 8 week fitness, Pilates, exercise course, a personal training session or an online coaching session (valued between €50 – €120).
Click to read more and fill out the survey (only open Saturday 7th and Sunday 8th January 2017).
Martin

 

Quote No. 1 – “Get comfortable with getting uncomfortable.”

https://www.facebook.com/YourHealthHabitCoach/To help you to keep focused and achieve your goals and ambitions I’m going to post motivational quotes or snippets of books and other resources I’m reading on my website and *Your Health Habit Coach* facebook page.

Feel free to e-mail me other quotes or articles, links to books and other resources, that you think are worthwhile sharing with other and I will post them here or on facebook.

Martin

“To progress, to get results, to succeed, to thrive, to triumph you must … get comfortable with getting uncomfortable.”

A Happy, Successful and Healthy New Year 2017 and thoughts on a Year Review

I wish you and yours – “a Happy, Successful and Healthy New Year – 2017”.

We are just back from a brief wintery holiday break in the sunny, yet freezing south west Germany, the Black Forrest – Baden Wuerrtemberg (think Black Forrest Gateau yum, Cuckoo Clocks, Mercedes, Porsche, Lake Constance etc.), see pictures below.

A happy successful and health 2017 from Martin Luschin in South Dublin Ireland, Your Health Habit Coach planning ahead for 20172016 was a very eventful year for myself and those around me, filled with varied memories of excitement, happiness, fulfillment, but also frustrating and sad moments, as some of those who were close to us passed away. During the break I took time out to write a year review (in mind-map format), assessed what happened, reflected, remembered exciting, relaxing, sad, emotional, breathtaking and happy moments.

 

 

 

 

 

winter impression Black Forrest Bad Duerrheim Baden Wuerrtemberg December 2016 January 2017 winter impression Black Forrest Bad Duerrheim Baden Wuerrtemberg December 2016 January 2017 winter impression Black Forrest Bad Duerrheim Baden Wuerrtemberg December 2016 January 2017 winter impression Black Forrest Bad Duerrheim Baden Wuerrtemberg December 2016 January 2017winter impression Black Forrest Bad Duerrheim Baden Wuerrtemberg December 2016 January 2017
And started to plan ahead for 2017,
where I envisage further changes to my private and work life e.g. (1) regular time out with my partner, friends and loved ones, (2) more deep and focused work enabling me to create some of the following, (3) online video fitness and nutrition courses, (4) a regular in person nutrition course in Mount Merrion Parish Centre, Stillorgan, (4) other online fitness and health projects, (5) reading more an reading varied, (6) following the notion of “Less is More” (less distraction – more focus, less in person courses – more (some) online courses, less drifting – more clarity etc.).

Give a Year Review a go, jot down what happened and reflect on the good and not so good. You might start with things that happened at certain location, things that are related to certain individuals or groups of people or your could structure it month by month. See what works for you. I prefer a mind-map format, as it allows the mind to quickly jump from one thought to another thought and you are not forced into the structure of grammar and sentences etc. (which often slows down the our thinking) you can kind of let your mind free-wheel.

Schedule three or four 30-60min blocks to do your 2016 *Review. it really frees the mind and will then allow you to look ahead and plan 2017 to make it a successful, happy and healthy year.

Try it out and make 2017 a year to remember !

Martin

Video 14 – Warm-Up Exercise Roll-Down with a Push-Up

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Video No 14 Warm-Up Exercise Roll Down Push Up Martin Luschin South Dublin Ireland Personal Training Nutrition Health Coachingin 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.

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Enjoy, let me know how you get on and send me an e-mail with questions you have in relation to this exercise.
Martin

Christmas Gift Vouchers in South Dublin for Fitness Exercise Pilates Classes, Personal Training

buy Christmas Gift Vouchers in south Dublin Pilates Nutrition Fintess Exercise Personal Trainer Martin LuschinGive the Gift of Health, Fitness and Well-Being this Christmas. Allowing a friend, relative, partner or colleague to be more energetic and feel fab about themself.
From first of December 2016 onward you can buy Christmas Gift Vouchers online on my website. This might be for (1) Nutrition & Food Coaching, (2) Pilates & Core Strength Classes – general mixed gender, Over 60s or Men Only Pilates, (3) Personal Training or Buddy Training Sessions, (4) Kettlebell sessions, (5) Health Coaching. Read more here or purchase a voucher online now.
Martin

Video 13 – Five Gym-Ball, Swiss-Ball Toning & Strengthening Exercises

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Gym Exercise Swiss Ball Sample Exercises Core Upper Body Strength in South Dublin with Martin Luschin Sandford Industrial Estate Leopardstown Central Park in Video No. 13 you are going to learn “Five Gym-Ball, Swiss-Ball Toning & Strengthening Exercises”, that focus mainly on Upper-Body Strengthchest, arms, core / abs / back and a bit lower body thighs 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.
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The exercises include:

  1. a static Ball Plank (hips, legs or feet rest on the ball) – focuses on: chest, arms, shoulders, core, abs. 
  2. Ball Push-Up or Ball Press-Upfocuses on: chest, arms, core, abs
  3. Ball Shoulder-Bridge or Ball Glute-Bridgefocuses on: mid/lower back, core, glutes, hips, thighs.
  4. Hamstring Stretch with a Pilates-Ring – focuses on: hamstring flexibility, hip mobility
  5. 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).
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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).
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(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.  
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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.
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(2) establish routines and habits (no need to think about things any more, you just do it).
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(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.
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Enjoy, let me know how you get on and send me an e-mail with questions you have in relation to these exercises.
Martin

Video 12 – 10min Neck, Back, Shoulder Loosening & Stretching Routine

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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.

  1. first thing in the morning after waking up, to loosen your body after a good nights rest.
  2. as a office desk mid-morning or lunchtime break
  3. as a evening routine after work or a long day at the desk to stretch those tight neck, back and shoulder muscles.
  4. maybe when driving long-distances as a mini break
  5. 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 yourselfWhat 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?”

Enjoy, let me know how you get on and send me an e-mail with your questions.
Martin

Video 11 – Whom to follow on the internet re Nutrition, Health and Food Research recommendations from Happy Pear Twins Stephen, David Flynn

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I met the Happy Pear brothers David and Stephen Flynn earlier this week, during a nutrition talk that they gave in one of Ulster Bank’s main offices in South Dublin, Sandyford, Central Park, Ireland. See previous post with a picture of them.

Here a short video with one of the twins answering my question “Whom do you follow on the internet or web to stay up to date with Nutrition, Food and Health research and advice?”.

Please keep in mind that I’m not agreeing or disagreeing with any of these doctors or physicians opinions or point of views at this point in time, nor do I advocate what they believe, as I haven’t read their articles or watched their videos yet.
. I just want to share their names and details with you so you can learn more about health, nutrition and food, allowing you to form your own opinion.

He mentioned the following four doctors and physicians. I added a Wikipedia links and link to their website, where available.

  1. Dr. Joel Kahn, America’s Healthy Hear Doc (there was no Wikipedia link available, which is a bit odd), find his website here https://www.drjoelkahn.com/.
  2. Joel Fuhrman M.D., Nutritional Researcher, NY Times, Best Selling Author, find his website here https://www.drfuhrman.com/.
  3. Dean Ornish M.D., Ornish Lifestyle Medicine, Undo It.  Founder of the nonprofit Preventive Medicine Research Institute in Sausalito, California.  Clinical Professor of Medicine at the University of California, San Francisco. Find his website here http://deanornish.com/.
  4. Neal Barnard M.D., Cinical Researcher, founding president of the Physicians Committee for Responsible Medicine (PCRM), he is an adjunct associate professor of medicine at the George Washington University School of Medicine and Health Sciences. Find his website here http://www.pcrm.org/barnard-medical-center/doctors-and-staff.
  5. ???? He mentioned on more “Kaldo or Caldo S….. something” but I couldn’t find the persons name on the web. Please let me know of that person or are aware of the correct spelling.

Let me know if you have heard of any of these physicians, researchers and doctors, and what your opinion is on their work.

And a bit thank you for Stephen / David for taking the time to answer my question, much appreciated.

Martin