Tag Archives: Martin Luschin

Video 25 – 5min Video with Home/Office Neck & Back Stretching and Loosening Exercises

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Check this  5-minute Trial Video with a few different neck and back stretching and loosening exercises below.

A few of my morning Pilates Class participants asked me to create a simple video that they can do at home, during the August 2018 class break.
The video will give you a few useful ideas and a routine that you can do in your own time.

Feel free to share this video with anybody who sits the whole day, or most of the day in an office, on a desk or computer needs some relaxing and stretching.
You could do those exercises also as an easy
(1) morning loosening sequence or routine,
(2) in between during the day as a work break or
(3) as mentioned above as a break from your desk or computer.

Please let me know what you think of the video, what is the sound quality like, can you see me clearly etc.?
Depending on feedback I hope to record a good few similar videos with more ideas for simple and easy to do stretches and other exercises.

And remember to share this video with someone who you think would benefit from those stretches etc..
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It just takes 5-minutes, and you will feel so much after doing them.
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Thanks
_ Martin
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Video – Is your lower back stiff, sore and niggling? Stretch it out with the Shoulder Bridge (a simple Pilates exercise)

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Is your  lower back  stiff, sore and or tight??? … Do you need to loosen & stretch your back??
In this short video, I show you three different variations of an exercise called the shoulder bridge. It’s a simple exercise to

  1. mobilize,  stretch and loosen your back
  2. stretch tight chest muscles and
  3. loosen your shoulders as well.

Check it out and send me an e-mail or message, via Facebook or SMS with any questions or any   feedback or questions you might have!
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Stay Pro-Active, Stay Fit and Stay Healthy!
Thank you – Martin

#yourHealthHabitCoach #MartinLuschin #Sandyford #Leopardstown #Aikenvillage #Belarmine near#Stepaside #Kilternan #Glencullen #Dublin18 #D18

Get 50% off my next *Online-Video-Course* …. just fill out a short 3 Questionnaire / Survey

Save 50% on my next Online Video Course. All you need to do, to avail of a 50% discount, is to fill out the short survey (3 Questions) below. I plan to co-create my next Online-Video-Course with the course participants over the coming weeks and months (June, July, August 2018), so you “the course participant” get the best possible value out of doing the course. You might have a look at my initial Online-Pilates-Video Course, that I created in Summer 2017 (this is a Mixed Level Course).

Please take a few minutes to go through the questions. Thank you – Martin

Thank you
   Martin
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Video May 2018 – availability – Men Only Pilates Classes in South Dublin, Ireland

A new set of Mens Pilates, Core Strength and Flexibility Classes starts during the week of Monday 7th of May and Monday 14th of May 2018 in the greater South Dublin area, Dublin 14, Dublin 16 and Dublin 18.

The classes and courses run in eight-week blocks. There is generally a maximum of 8-10 participants per class, meaning the classes are rather small and this allows me to offer a good degree of individual attention. Benefit from 16 years teaching experience, I worked with hundreds of individuals of all ages mid/late teens to individuals in their 90s, busy mums, business owners, desk-bound office workers, retired people, various groups and individuals from sports like rugby, GAA, soccer, tennis, long-distance running and golf.

View the video below for class details, check my full exercise and fitness class timetable here or contact me if you have any further questions or to book a class.

Martin
(Personal Fitness & Health Coach / Trainer, Nutrition Coach read more here)

Snow > *no* Pilates Classes Wednesday morning in South Dublin Rathfarnham, Willbook, Dublin 14

Snow Feb 2018 No Morning Pilates Classes in South Dublin Rathfarnham Willbrook near Nutgrove Marlay Park WhiteChurch Dublin 14 Dublin 16 A quick note to  let you know that there will be *no* Wednesday Morning Pilates class today, 28th February 2018, in Rathfarnham, Willbrook in the “old Court House”, near Nutgrove, Whitechurch, Dublin 14, Dublin 16 – due to snow, icy roads etc.. I will keep you posted on my website and facebook, re next weeks Fitness, Exercise and Pilates that I teach in South Dublin, Ireland.

 

 

 

 

Snow Feb 2018 No Morning Pilates Classes in South Dublin live Pilates Rathfarnham Willbrook near Nutgrove Marlay Park WhiteChurch Dublin 14I might run a 20-30min online live Pilates Class for those who are interested later this afternoon, early evening or tomorrow morning for those who are interested.

Send me a brief e-mail if you are interested.
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You might check my short onlineOnline Pilates Course at http://courses.yourhealthhabitcoach.com/, allowing to do some of the exercises easily at home.
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Take care, be safe and do some of our class exercises at home – Every Little Helps!
Martin

The “No Brain, No Gain” Approach vs. “No Pain, No Gain” Myth to exercising and getting fit in 2018

Yesterday I got talking to one of the corporate gym members in Ulster Bank’s gym in Central Park, Dublin 18 during my work-shift.

Maura (I changed her name in this article) a South Dublin based mom of two active teenagers asked me what classes I’m teaching at the moment in their corporate gym. She was also wondering if I think she will be able to do the exercise classes with the shoulder issue, that she is having for over a year by now. My initial reply was …. it depends on yourself and that I can show her various alternative exercises during the class for movements that she is not keen on doing.

The original reason for her shoulder issue was that she herself or/and a fitness instructor in a class pushed her too much, so she overdid various exercises leading to a longlasting injury.

The "No Brain, No Gain" Approach vs. "No Pain, No Gain" Myth to exercising and getting fit in 2018This was a year ago, and since then she wasn’t able to exercise regularly at all. She finds that very very frustrating, and as a side-effect, she put on a good bit of weight. That weight gain frustrated her even more, plus she just doesn’t feel mentally right if she can’t exercise on a regular basis. She described being physically active and exercising regularly very important to her mental health, as it allows her to switch off and recharge. Plus exercising regularly gives her the energy to face a lot of day to day challenges in work and with her teenage children with a clear and calm head.

I hear similar stories, like Maura’s, disappointingly often from various class participants, personal training clients, friends and neighbours.

A certain amount of exercise and fitness class instructors, as well as the general population, believe they have to push, challenge and exhaust themselves so much during exercise that they have to be in agony and pain the next day or after the class. Following the old and in my opinion outdated phrase “No Pain, No Gain”.

I recommend the following approach “No Brain, No Gain”. Followers of the “No Pain, No Gain” way of doing things – sometimes can’t walk down or up the stairs, can barely raise their arms or their stomach/abs hurt when laughing (due to overworked abs) after one of these extreme classes or training sessions.

To what does the “No Pain, No Gain” way often lead? To injury as in Maura’s case above, to more missed exercise sessions (as you just aren’t able to work-out due to agony and pain), to frustration, sometimes even weight-gain and “fitness loss”, because you just can’t be active after a “No Pain, No Gain Session”.

My approach in working with individuals is to challenge personal training clients and class participants so that they feel and recognize that they have done an exercise session or class. There might be a slight niggle or a small bit tension in certain body parts, but even that shouldn’t be there if you did a proper cool-down, a bit of stretching and loosening at the end of your training.

At the same time the personal training clients or class participants can
(1) work out again and improve their health and fitness the next day or two days afterwards and continue to do so,
(2) even more importantly they can do the things they have to do throughout the next one to two days in work or at home e.g. playing with your kids, going for a social walk with your parent or friend, bring your dog around the block and
(3) they have the energy and enthusiasm to do all those things.

Here – 5 ACTION STEPS – that you can take now, to apply my “No Brain, No Gain” approach:

1. Plan your exercise or physical activity week in advance e.g. on a Sunday afternoon or Sunday evening. Write fixed appointments into your weekly diary e.g. Monday evening 6-7pm Jog / Run for 20mintues in the local park, Wednesday morning 7am do a 30min Body-Weight Training Session at home in the garden or the living room. Tick those activities off – once done and be proud of yourself once you have done your exercise.

2. Think about, choose intentionally with which intensity you do your activity, exercise or group class. Don’t get lured into pushing yourself over your current limits (to avoid unnecessary agony) and stick to your initial plan. Only you know what the right intensity is for you.

3. Pick an exercise environment that allows you to switch off, get mentally and physically away from work or things that are going on at home. This might be a local park, a nearby gym, a relaxing garden, a quiet room in the house.

4. (This is what work for my and various clients for over two years) Try exercising without a headset, music or other distractions and try to focus on your exercise, your intent for exercising e.g. getting fitter, healthier, boosting your energy levels – switching off. I even go so for to put my phone on silent (if I have it with me at all 🙂 ).

5. Always stretch, cooldown for at least five, ideally ten minutes after exercising. This reduced the likely-hood that you are sore and allows you to relax even that small bit more.

6. Pick an activity or type of exercise you enjoy, as you are most likely to stick with it and do it regularly if you enjoy it.

7. Keep a Success and Progress diary in which you keep a record of your exercise intensity, what you do e.g. reps, sets, duration (e.g. bike, jog, run, weight, swim, play tennis, do bodyweight exercises), when you do, maybe even how you feel pre or post exercising. This will allow you to recognize progress and that you are getting better, that you are improving – as you review what you have done and achieved, on a regular basis.

Let’s get going and get
(1) your Success diary and
(2) start planning your next week(s) to get healthier and fitter!
(3) even do a 5-10min exercise session or at least go for a walk, jog or run 🙂

I hope you found this article useful, please like my facebook page to stay up to date with other articles and posts, leave a comment below or send me feedback so I can improve the services and classes that I offer you and others.

Personal Trainer South Sublin Foxrock Deansgrange Cabinteely Leopardstown Sandyford The Gallops Stillorgan Dublin 18 D16 D14 Martin“Your Health Habit Coach”
Martin

Review Lidl CRIVIT® Exercise Bars Unpacking and Assembly in South Dublin (Calisthenics Bar, Parallel Bar)

Earlier in the week I bought a set of Lidl’s CRIVIT@ Exercise Bar in South Dublin, Stillorgan,
which I unpacked and assembled earlier today (video to follow).

Review of Lidls Exercise Bars Parallel Bars Parallelettes Calisthenics Bars South Dublin IrelandThe Exercise Bars come with
(1) a small manual (four pages in Englisch, the rest of it is written in various other European languages).
(2) The two main horizontal bars and two t-shaped feet for each horizontal bar.
(3) 12 screws, 12 washers.
(4) One Allen-key (wrench – the phrase used in the manual) to screw everything together,
meaning you don’t need any other tools to assemble the exercise bars.

Review Lidl CRIVIT Exercise Bars by Martin Luschin Unpacking Assembly in South Dublin Parallettes Gymnastic Bars 3The bars
(1) are very easy to put together, it only takes 5-10minutes maximum.
(2) are sturdy and easily hold my weight 80kg (around 12 stone, 8.3 pounds) 
(3) are designed for a maximum body-weight of 130kg (per manual)  
(4) the horizontal part of the bars are padded with soft, thick bands to make gripping the bar more comfortable.
(5) have rubber feet to prevent unwanted sliding or moving around.
(6) measurements, dimensions are: 78cm high, 65cm wide, 47cm deep

Review Lidl CRIVIT Exercise Bars by Martin Luschin Unpacking Assembly in South Dublin Parallettes Gymnastic Bars 4I used the bars at home for various exercises on a thick carpet and outdoors on a stone patio. The bars didn’t move or slide on neither surface, which makes them safe to use.
There might be some restrictions for certain exercises depending on your height (I’m 5 foot, 9.3 inches or 176 cm) and could just about do tricep dips, without my bent knees touching the ground. The same applied to a “pull-up, rowing motion”, where I was just two or three inches, a small bit more off the ground when holding on to the bars with extended, straight arms.   

The manual shows you seven basic exercises with two simple pictures for each exercise and a very very short description of each exercise (mentioning the starting position and the end position for each movement).
The exercise description doesn’t get into to much detail and if you haven’t done those type of exercises it won’t be of much value for you.

The exercises include (I changed the names of the exercises, as the exercise description are not very descriptive, they are rather confusing in my opinion. It read a bit like a non-fitness person wrote that manual, very odd).
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(1) Tricep-Dips (strengthening & toning arms, triceps, a bit core)
(2) Straight Leg Raises (from a static holding position, core/abdominal strength, legs/quads toning and a bit arm strength)
(3) Raised Push-up (strengthening chest/pecs, a bit the arms)
(4) Knee Raises (from a static holding position, )
(5) Hip-Lift (glutes, buttocks strength/toning, a bit back/core strength)
(6) Rowing Movement (only one version, straight legs – back strength, arms/biceps strength and toning)
(7) Straight-Arm Side-Plank – Static Hold with lower leg lift ( shoulder stability and strength, oblique / core strength, adductors).

Conclusion:

Personal Trainer South Dublin Foxrock Deansgrange Cabinteely Leopardstown Sandyford-Stepaside Stillorgan Dublin 18 D16 D14Lidl’s Exercise Bars are solid and sturdy, easy to assemble and for €34.99 you can’t really go wrong (except if you are rather tall, as you might not be able to do some exercises without your knees or legs touching the ground).
I would definitely recommend these exercise bars, having used them a three four times in the meantime. 

I plan to post various short exercise videos in the next few weeks and months demoing different movements and exercises with these bars.

I looked up various other Exercise Bars, Parallel Bar and Calisthenics Bars on www.amazon.co.uk (make sure that the supplier delivers to Ireland, as not every Amazon.co.uk supplier delivers to Ireland, but you might try to use services www.parcelmotel.com ).
Most comparable bars were much more expensive on www.amazon.co.uk, prices ranging from £34.99 to £54.99 or more, plus you would have to pay postage and packaging as well.

I hope you found this review useful. Let me know what you think and if this review possibly made it easier for you to make a decision whether to buy or not buy these exercise bars.

Thanks Martin

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)

*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

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

 

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

The Happy Pear Brothers go “bonkers with the bankers” – Stephen & David Flynn’s Ulster Bank talk in Central Park, Dublin 18

The Happy Pear brothers in Ulster Bank with Nutrition & Health Coach Martin Luschin in Sandyford Central Park Leopardstown Dublin 18I just met two of the most inspirational, enthusiastic and entertaining guys in the nutrition, health and food field in Ireland, Stephen & David Flynn from the “Happy Pear”.

It’s a shame I made it only to the last 30min of their “Nutrition Masterclass” in Ulster Bank’s office building in Leopardstown, Central Park, Dublin 18, where I manage Ulster Bank’s gym, give classes, do my bit to get the bankers fitter, happier and healthier, and raise health awareness.

One of Stephen and David’s main message or as they call it “our three-word-manifesto” is EAT MORE VEG !!! (and with veg they really mean (1) fruit, (2) veg, (3) beans, (4) legumes and (5) whole grains).

It’s all about, making small, simple, easy to do changes that add up over time and lead to a healthier, fitter and happier YOU !!! One of them, “who is Stephen and who is David ????”, they really look alike. said focus on establishing habits and that’s what I’m all about here at “Your Health Habit Coach”.

I’m going to focus on habit creation and giving tips how to get into healthy, beneficial habits in some of my next blog posts in the coming weeks. I’m in the process of testing a free habit online coaching tool for that last three or four months. Currently I’m working on some of these habit:
(1) Drinking two glasses of water first thing in the morning – 89 days in a row up to now,
(2) Making bed immediately after getting up – 90 days in a row, (my girlfriend is very happy with that 🙂 ),
(3) Going to bed before midnight – only 20 times in the last 90 days, I’m more of a night-owl, but there are lots of health benefits for going to bed before midnight or even better before 10pm, which I doubt I’m going to be able to do for a good while,
(4) Wake up early, (85 times) to work on your “First things first” (reference from Stephen Covey, “The Seven Habits of Highly Effective People” and similar books and approaches, re productivity, efficiency and effectiveness, e.g. the 80/20 rule or Pareto-Law etc..

Sorry, I drifted off a bit here, got too enthusiastic.

A big THANK YOU to Stephen and David Flynn for coming in to Ulster Bank in Leopardstown, Central park, Dublin 18 and raising awareness, educating folks in a very entertaining and enthusiastic way. Plus a even bigger Thank you for Camilla Waters who organized the Health & Well-Being Forthright in Ulster Bank in Central Park and Georges Quay.
Remember to take on Stephen and David’s four day challenge … Going for the Healthier Option !!!!

Martin
Your Health Habit Coach