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.
A quick reminder re the Monday Morning 10am-11am Toning and Fitness class in Leopardstown Heights, Dublin 18 in South Dublin.
Join Anytime – Contact me – before you come along to make sure the class is and that it is suitable for you. We do a mix of different types of exercises during these Park / Outdoor Conditioning classes in Leopardstown (close to Sandyford).
>> 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). .
(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]
(4) Friday 9.30am – Pilates Toning & Fitness Class [Glencullen Community Centre] .
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. _
Your’s in Fitness & Health _ Martin
(Fitness Classes & Personal Training in south Dublin since 2002)
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.
Give 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.
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?”