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Pelvic Floor Workshop with Maeve Whelan

We are delighted to announce that Maeve Whelan will be coming to the studio on Sunday, 20th October at 9am to present her world-renowned workshop for Pilates Instructors on the Pelvic Floor. Maeve has presented this workshop all over the world, but this is her first time presenting it to Pilates Instructors in Ireland

Overview
The most recognised word associated with pelvic floor exercise is “Kegel”, a gynaecologist who reported success with pelvic floor exercise in a group of women as far back as 1948. A Google search will bring up approximately 700,000 results, where the vast majority of instructions will be to “tighten” the pelvic floor.

The basis of Pilates is to strengthen the core and activation of the pelvic floor within this is inherent to good core control. Many men and women “cannot find” their pelvic floor and class participants and Pilates teachers alike are frequently at a loss as to why this may be and to how to progress further. Over time, the pelvic floor is subject to stress and load as a result of poor posture, childbirth, toileting or possibly even for hereditary reasons. It is highly likely that the muscles of the pelvic floor need further instruction in changing the negative tension that they hold before usual rehabilitation.

This involves altering breathing and abdominal holding patterns to facilitate better pelvic floor activation. The usual Pilates principles are then applied. This workshop helps the Pilates Instructor to identify class participants at risk and to use appropriate prompts for pelvic floor release and down training in order to maximise the performance of the pelvic floor in a Pilates class.

The workshop will run from 9am -12.30pm and can accommodate a maximum of 10 people. The cost of the workshop is €100, please email Anna Frankland at anna@reformpilates.ie to secure your place as soon as possible.

Course Tutor:
Maeve Whelan MSc., SMISCP, Dip Obs. & Gyn. (Physio)
Specialist Chartered Physiotherapist (Women’s Health)
Maeve Whelan is in full time urogynaecology physiotherapy private practice in Dublin. She is a Specialist Chartered Physiotherapist, a title awarded by the Irish Society of Chartered Physiotherapists in 2008 and again in 2013. Maeve first started her practice in obstetrics and gynaecology in 1991 and this year completed a Masters by Research in Royal College of Surgeons in Ireland. She treats men and women and disorders include bladder and bowel control, organ prolapse and chronic pelvic pain.

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(Re) Launching…..Operation Reformation

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Operation Reformation is a successful ten week program starting on 1st September 2013 designed to show you how to lead a healthier lifestyle. This is not a bootcamp or a crazy exercise + diet regime, it is a sustainable way to get fit and healthy and stay fit and healthy with other like-minded people. More importantly it will make you feel great, help you lose weight and give you more energy to get through the demands of daily life.

It is NOT for experienced runners. Everyone will take it at their own pace based on their fitness levels.

The goal for all participants is the completion of a 5km run after week 10. The program will focus on three areas:
1. Healthy eating through realistic nutritional advice
2. Fitness through running
3. Flexibility and toning through Pilates

No one can know it all so we bring a team approach to helping people attain their goals. Each member of our team has been there, done that and has the t-shirt to prove it. Take Beth McCluskey, the food scientist. Beth has presented Ireland in both mountain biking and cross-country running and in her spare time picked up a MSc in Food Science and Nutrition from DIT. Anna Frankland and Catherina McKiernan plus some guest speakers will keep you motivated and, fingers crossed, injury free on the road to 5km.

Kick Start: 10 weeks to 5km program (initial training program + 1 Pilates mat class per week + nutrition and running workshops + all organised runs) – €180 (€18 per week)

All sessions will be run out of Reform’s custom studio in Blackrock.

INTERESTED? READ ON FOR THE WHYs/WHATs/WHO…

Running is the easiest and most effective way of getting fit. It challenges your cardiovascular system as well as both your upper and lower body. You can do it anytime anywhere and it costs nothing. It is not always fun but it works! We will be starting with a combination of walking interspersed with short runs and building up to running 5km over 10 weeks.

As you may already know from experience, Pilates is a brilliant way to make you strong, toned and flexible while at the same time improving your posture. Running and core exercises are made for each other as Pilates gives you the strength you need to run efficiently and injury free.

Everyone knows that proper nutrition is the key to your health. What most people do not know is how to adapt their current diets with minimal dispuption (and gimmicks) so that they are fueling their body to achieve both their performance and weight goals.

The Program

Week 1: An initial training session with Anna. For most people this will involve a brisk walk followed by some key core exercises and stretching. Anna will also take you through the training program and prep for the nutritional workshop.

1. You will be given a one week food and activity diary to complete and return to Beth in advance of her nutrition workshop.

2. All participants will be expected to exercise 4 times p/wk (according to the program), this will involve 3 sessions of walking/running for up to 45 mins plus 15 mins of core exercises + stretching. The 4th session will be a 1 hr Pilates class at Reform Dublin.

Week 2 and Every Week: There will be two (optional) organised sessions from the studio led by Anna followed by core exercises and stretching. These sessions will take place on Thursday evenings at 6.15pm and Saturday mornings at 8.30am.

Week 3: Beth will workshop with you how to fuel yourself for your new lifestyle. Controlled weight loss, meal modifications/suggestions, review of the food diaries will be covered and much more.

Week 10: We will hold a 5km informal run.

“Operation reformation is based on what I have learnt over the past 10 years as both a semi-pro triathlete and now as a mother of twins, Pilates instructor and busy business owner. Exercise and healthy eating is not rocket science, does not have to be expensive and even though it sometimes is the last thing you want to do, you always feel the better for it. ”
– Anna Frankland, Director Reform Dublin

BOOK NOW
www.reformdublin.ie or call 087 671 9670 or email anna@reformpilates.ie

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September Chi Running with Catherina

Marathon legend Catherina McKiernan will be returning to Reform to hold another Chi Running Workshop on Sunday 29th September.

Chi Running - Blackrock Dublin - Pilates
Chi Running Gurus

The day is all about learning to run efficiently, to reduce impact on the body and to prevent or clear up running related injuries. It is suitable for anyone who wishes to learn to run with an easy efficient style. It also ties in very well with Pilates as it emphasises the correct use of the core when running. If you would like more information please check out www.catherinamckiernan.com or scroll down to read a description of the workshop provided by Catherina.

The workshop will start at 10am and finish at 5pm and the cost is €110 per person, which can be paid on the day. If you are interested please let me know ASAP (email anna@reformpilates.ie) as there are not many places available and they will fill up fast.

Chi Running Information from Catherina

I video tape everyone at the start of the workshop to see their style of running. Then we go inside and practice the Chirunning form focuses through a series of drills and exercises. Posture is the most important part of good running form. The beauty of learning Chirunning is that you can practice the focuses in everyday life so that they become familiar.

Then we do another drill of learning to lean the whole body forward from the ankles so that we are working with gravity in our favour as opposed to using our legs to push us forward while we run. This takes an immense amount of pressure of your legs. The next drill is to learn to keep our lower legs nice and relaxed to prevent all lower leg injuries like shin splints, calf strains etc. Then I show the group the correct arm swing and explain the best mechanics for running up and down hills.

After we have practiced the drills which takes about two hours, we go out for a nice easy relaxed 20 minute practice run, where I talk the group thorugh one focus at a time and this gives people the opportunity to get the feel of running more efficiently and with good mechanics.

The next part of the workshop is to analysis the video-tape. This is a great learning tool. Everyone has a good understanding of the whole concept at this stage and I advise what people need to practice to improve their running form. One or two changes can make a big difference and help people greatly with their running. We have a questions and answers session, where I answer a wide variety of running related questions about training, diet, footwear, breathing technique etc.

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May Chi Running with Catherina McKiernan

Marathon legend Catherina McKiernan will be returning to Reform to hold another Chi Running Workshop on Sunday 5th May.

Chi Running - Blackrock Dublin - Pilates
Chi Running Gurus

The day is all about learning to run efficiently, to reduce impact on the body and to prevent or clear up running related injuries. It is suitable for anyone who wishes to learn to run with an easy efficient style. It also ties in very well with Pilates as it emphasises the correct use of the core when running. If you would like more information please check out www.catherinamckiernan.com or scroll down to read a description of the workshop provided by Catherina.

The workshop will start at 10am and finish at 5pm and the cost is €110 per person, which can be paid on the day. If you are interested please let me know ASAP (email anna@reformpilates.ie) as there are not many places available and they will fill up fast.

Chi Running Information from Catherina

I video tape everyone at the start of the workshop to see their style of running. Then we go inside and practice the Chirunning form focuses through a series of drills and exercises. Posture is the most important part of good running form. The beauty of learning Chirunning is that you can practice the focuses in everyday life so that they become familiar.

Then we do another drill of learning to lean the whole body forward from the ankles so that we are working with gravity in our favour as opposed to using our legs to push us forward while we run. This takes an immense amount of pressure of your legs. The next drill is to learn to keep our lower legs nice and relaxed to prevent all lower leg injuries like shin splints, calf strains etc. Then I show the group the correct arm swing and explain the best mechanics for running up and down hills.

After we have practiced the drills which takes about two hours, we go out for a nice easy relaxed 20 minute practice run, where I talk the group thorugh one focus at a time and this gives people the opportunity to get the feel of running more efficiently and with good mechanics.

The next part of the workshop is to analysis the video-tape. This is a great learning tool. Everyone has a good understanding of the whole concept at this stage and I advise what people need to practice to improve their running form. One or two changes can make a big difference and help people greatly with their running. We have a questions and answers session, where I answer a wide variety of running related questions about training, diet, footwear, breathing technique etc.

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Lucys Blog – In your face 5km!!! :o)

Our 10 week programme has come to and end – booo, hisss!! But to finish it off Anna had set us a 5 kilometre challenge.  It was the coldest, windiest day of the year and off we set to run from the Blackrock Reform studio to the west pier in Dun Laoghaire. I set off on my own, so I could focus. Just breathing in and out took a lot of concentration, and I was sore in places. But, to my own dismay and amusement I did it. There and back. Yes, I was the slowest of the bunch, and yes I had to slow down to a crawl a few times just to take a few breaths, but I did it. A whole 5k. And I said it couldn’t be done, how wrong I was. So just to prove a point to myself, I signed up for the next 10 week programme. Bring on the 10KM!!! (Please don’t quote me on that!)

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