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Lose 5lbs in 5 mins (and keep it off for 2014)?

Then fix your Posture….

Consistent Pilates training gives fantastic core strength and supports the development of a balanced body. However, once your posture is in alignment, you really can look longer and leaner. In no time, you can look and most importantly, feel your best. Here’s how:

TIP-TO-TOE POSTURE CHECK

This is a simple and easy scan that you can do literally anywhere. This quick visualisation practice has the added benefit of helping you let go of stress as you realign your body. Let’s mix it up and start from the top:

HEAD: Imagine balloons attached to the tips of your ears, assisting you as you lift and balance your head equally around the neck.

NECK: Visualise tiny air pockets making room and creating extra length between each of the bones of your spine helping you to greet the world at your full height.

COLLAR BONES: Shrug your shoulders and come to rest with the collar bones wide open. Imagine writing your full name across those collarbones. Be sure everyone can read who you are from across the room.

CHEST: Now that you’ve announced yourself, shine that proud chest and open heart for the world to see. Take a deep inhale and exhale.

(You’re nearly halfway there: Don’t sink or cave in to your ribs!)

SHOULDER BLADES: Feel the shoulders gently gliding and sliding down your back, toward your pelvis and away from the ears.

SPINE: As you breathe evenly and deeply, lengthen the spine and imagine creating more of those extra cushions of space between each of the vertebra.

RIB CAGE: Feel the ribs separate from the pelvis creating space at your sides and torso. Absorb that great feeling of length.

ABS: Lengthen up and in. The only time those abdominals should be fully released is when you are sleeping, so take care not to lead with your belly.

GLUTES: Release your booty into the lower body. There’s no need for squeezing or tucking here. Tensing means contracting, the opposite of length.

LEGS: Imagine you can peel away the layers of skin and muscle to reveal your bones. See them stack in an organized and solid manner. Feel your sitz bones (at the bottom of your pelvis) lengthening down to the heels. Create a grounding sense of weight in the legs, and feel those heavy bones making a firm foundation for you to walk through the world.

FEET: Spread the bones of your toes and feel the feet like roots of a tree going down to the earth. Become aware of each toe, the ball of the feet, and the heels firmly and evenly on the ground.

Finally, from that deep, grounded feeling, draw an imaginary line from the base of your spine to the top of your head. You are simultaneously grounded and lengthened. Feel those oppositional forces, and just like that, a willowy, winnowy, winsome you!

For a quick(er) posture check: in your car, on the bus, at your desk, focus on the top half of the scan, down to your seat, and notice how much taller you’ll be sitting in no time! Think posture scan as you greet each day for a taller, leaner and more confident you!

(taken from Pilates Style (www.pilatesstyle.com), January 2014)

posture

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January 2014 Operation Reformation Launch

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Operation Reformation is a successful twenty week program starting on 19th January 2014 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 and completion of the Flora Ladies Mini Marathon after 20 weeks. 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)

Home Stretch: 20 weeks to 10km program (initial training program + 1 Pilates mat class + nutrition and running workshops + all organised runs) – €320 (€16 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 10km over 20 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 (Sunday, 19th Janaury): An initial training session with Anna and Andrea. For most people this will involve a brisk walk followed by some key core exercises and stretching. Anna and Andrea 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 Wednesday evenings at 7.30pm and Saturday mornings at 8.15am.

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.

Week 11 -20 : We will continue increasing the run distances and hold a running technique workshop.

Week 20: We will complete the 2014 Flora Ladies Mini Marathon

“When I started OR I couldn’t run for 1 minute without feeling a total mess. I don’t think I had run since being forced to do so in school. Now thanks to Anna and Andrea’s help and the support of all the gang in OR I have run up to 8km and can run 5km comfortably. It’s hard work but you feel such a great sense of achievement with every milestone you reach”
- Tara, Operation Reformation Participant (2013 – present)

“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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Gentlebirth Comes to Reform

Stack the odds in your favour of having a positive birth for you, your baby and your partner with a GentleBirth antenatal workshop.

GentleBirth is a complete childbirth preparation programme that teaches easy self hypnosis techniques which enable you to feel calm, confident and in control throughout your pregnancy and during your labour. GentleBirth preparation weekend workshops combine birth hypnosis (deep relaxation for pregnancy and labour) and active birthing principles enabling couples to have empowered, confident birth experiences with or without medical intervention at home or at the hospital.

The workshop is for parents who want to be actively involved in decision making and prefer to have an understanding of what choices are available to them for labour and birth in Ireland. You and your partner will learn a LOT more than just self hypnosis. Hypnosis is just one of the many tools you’ll have to use on the big day depending on your individual experiences.

It’s no secret that most hospital classes don’t prepare Dads adequately for birth. In most classes Dads are sidelined and not expected to be involved during the birth. Your partner has a huge role in your baby’s birth and most Dads are very eager to understand what they can do to help. During the workshop you and your partner develop a clear understanding of how to navigate and negotiate the overstretched busy Irish maternity system confidently and calmly. Dads/birth partners appreciate the importance of their role as birth supporter, facilitator and advocate on this very special day.

The first GentleBirth workshop at Reform with your instructor Sylda Dwyer takes place on 5th & 6th October. On Saturday the workshop runs from 1pm to 6pm and on Sunday from 9am to 3pm. The cost of the workshop is €375 and includes the GentleBirth Program box set of 8 CDs and GentleBirth guide book. For more information including workshops dates throughout 2013 and to reserve your place, go to www.birthrocks.ie .

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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

or5
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

Comments are closed