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Stott Pilates @River Holistic

Stott Pilates. Everything you need to know.

Stott Pilates @River Holistic

New terms every six weeks

What is Pilates?
Pilates, pioneered by the late Joseph Pilates, is a mind-body exercise system designed to strengthen the weak and challenge the strong. Pilates (1880-1967) was a German expatriate who first made his mark in England during WWI when he developed a series of exercises and innovative equipment to help prisoners of war regain strength and mobility. When Joseph Pilates immigrated to New York, the local professional dance community discovered that his conditioning techniques helped prevent injury and improve strength while maintaining long, even muscle tone. This sparked a vast following of the method of exercise.

Why is Pilates the fastest-growing method of exercise?
People are becoming increasingly more interested in fitness modalities that help relieve stress. They’re also much more interested in prevention and taking care of their bodies. They want to stay fit and look good for as long as possible. Pilates is complementary to many traditional ways of working out. It’s excellent for all ages, fitness levels and goals. Its mind-body aspect is even said to be useful in preventing stress-related illnesses like heart disease.

What is the STOTT PILATES® Method?
STOTT PILATES is a contemporary approach to the original exercise method pioneered by the late Joseph Pilates. Co-founders Moira and Lindsay G. Merrithew, along with a team of physical therapists, sports medicine and fitness professionals, have spent more than two decades refining the STOTT PILATES method of exercise and equipment. This resulted in the inclusion of modern principles of exercise science and spinal rehabilitation, making it one of the safest and most effective methods available. This clear and detailed approach forms the basis for STOTT PILATES training and certification programs. It’s used by rehab and prenatal clients, athletes, celebrities and everyone in between.

STOTT PILATES exercises help both men and women develop optimal strength, flexibility, endurance and posture, without building bulk or stressing joints. The perfect complement to cardiovascular exercise, athletic training or rehabilitation, STOTT PILATES exercises help you tone your body, feel revitalized, and move with ease.

Can anyone do Pilates?
No form of exercise is appropriate for everyone, but STOTT PILATES exercise is appropriate for most people. As with any exercise method, you should always consult with a medical expert before beginning an exercise regime. A modified program may be recommended if you have any physical limitations. Everyone from serious fitness enthusiasts, to rehab patients, elite athletes, and prenatal clients will see a difference.

What is the difference between STOTT PILATES and other Pilates techniques?
STOTT PILATES incorporates modern exercise principles, including contemporary thinking about spinal rehabilitation and athletic performance enhancement. For example, some approaches may promote a flat back, whereas STOTT PILATES exercises are designed to restore the natural curves of the spine and rebalance the muscles around the joints, there is also more emphasis on scapular stabilization. As well, there are more preparatory exercises and modifications to cater to many different body types and abilities, making it applicable to everyday life.

What are STOTT PILATES’ benefits?
› Builds core strength and stability
› Improves posture and alignment
› Increases flexibility, balance and coordination
› Improves muscular balance and strength
› Increases endurance and muscular tone
› Prevents injury and heightens body awareness
› Enhances athletic performance
› Relieves stress and back pain

How does STOTT PILATES differ from weight training?
› Pilates is three-dimensional (i.e. exercises can be performed using all movement planes)
› Spring resistance more closely resembles muscular contraction
› Emphasis on concentric and eccentric contraction for injury prevention, STOTT PILATES exercise is customizable for special needs
› In Pilates exercise, emphasis is placed on rebalancing muscles around the joints
› Pilates corrects over-training and muscle imbalances that lead to injury
› Pilates emphasizes balancing strength with flexibility (for injury prevention and more efficient movement)
› STOTT PILATES exercise leads to an improvement in posture and body awareness
› Weight training and STOTT PILATES can be combined in a fitness program and are a great complement to each other.

I have a bad back. Will I be able to do Pilates?
Although you should always consult your physician before starting any fitness routine, a Pilates workout is gentle and controlled with no sudden jarring actions. It is more important, however, that you work with a qualified instructor to ensure that you are doing the movements correctly. An experienced instructor will be able to modify the exercises to accommodate your limitations, continually challenge you within your ability, and monitor your improvements. If you commit yourself to a consistent workout schedule you will certainly feel results.

Should Pilates replace my regular workout?
STOTT PILATES exercise is a musculo-skeletal conditioning program. It’s ideal in combination with some kind of cardiovascular exercise (walking, running, aerobics, aqua fitness etc.), and a great complement to your weight training program or athletic training.

Is STOTT PILATES like Yoga?
In some respects Pilates is like Yoga. Both are considered mind-body methods of movement; both emphasize deep breathing and smooth, long movements that encourage the mind-body connection. The difference is that while Yoga requires moving from one static posture to the next, Pilates flows through a series of movements that are more dynamic, systematic and anatomically-based incorporating resistance equipment. The goal with STOTT PILATES exercise is to strengthen the postural muscles while achieving optimal functional fitness.

Can Pilates help me lose weight? If so, how much?
Pilates can be a positive addition to your overall weight-loss program.Weight loss occurs when the number of calories consumed is less than the number of calories expended. The most successful and healthy way to achieve weight loss is an exercise plan that includes an aerobic component coupled with a strength training component, such as STOTT PILATES exercise, and following a balanced diet. Combining Pilates with aerobic exercise also offers additional benefits: greater mind-body connection, improved posture, flexibility and functionality.

Why do celebrities do Pilates?
Many celebrities choose Pilates because not only does it improve their physical appearance, it also helps with their stamina, stress relief, and focus. Pilates is invigorating and helps people feel destressed. For celebrities, on whom the outer world places a spotlight, Pilates allows them to “get away from it all” by internalizing and connecting the mind to the body. Celebrities known to do Pilates include: Cheryl Tiegs, Sandra Bullock, Ellen DeGeneres, Rod Stewart, Sting, Martha Stewart, Rob Morrow, Victor Garber, Sofia Coppola, Veronica Tennant, Jennifer Aniston, and Tiger Woods.

Is it true athletes do Pilates?
Despite its slow, careful movements, Pilates is not for wimps! Pro athletes like NHL player Eddie Belfour, NBA star Kobe Bryant, and Tennis pro Martina Navratilova benefit from using STOTT PILATES equipment and instruction. The STOTT PILATES method places importance on core stability and rebalancing the muscles making them work more efficiently. This helps prevent injury and improves athletic ability.

 

 

 

source: prime pilates

New Hatha Yoga Class.

We are very excited to now be offering Hatha Yoga at the Centre.  This new class will be starting on the Monday the 27th of April and it may be just what you were looking for.

Hatha yoga refers to the joining and harmonising of the two main energies within us- the masculine or sun energy and the feminine or moon energy.  It is essential to understand and flow with these energies as we find a balance between doing (masculine) and allowing or receiving (feminine). Within this class we will draw upon the practice of asana (postures), pranayama (breath work) and shavasana (deep relaxation), whilst accessing the subtle energies of the chakra system.

This Hatha yoga class will focus on increasing flexibility and strength, whilst enabling the body to soften, open and relax.  The word yoga itself refers to the oneness or union of our being, and the practice in this class will focus upon creating a greater sense of harmony between the physical body, the emotions, thoughts and energetic layers of our being.

As we move through asana (postures) we invoke the power of the breath and activate the chakras to enable us to grow and evolve in our daily life, learning tools and techniques to bring us back into a deeper place of balance, both on and off the mat.

This class is appropriate for complete beginners to more advanced students, as modifications will be incorporated to enable each student to practice at their own unique level.

Places will be limited to 8 people, and must be pre-booked / pre-paid with either a deposit or full payment.

New 4 class term: Monday from 6 – 7.15pm (75 minutes) on the 24th of April, 8th, 15th & 22nd of May- 4 weeks (no class May 1st).

4 class term costs €55, or drop in classes are €16 (space dependent).

www.riverholistic.ie/classes 

March Newsletter

Hello,

So this edition is a little late! It has been such a busy month here at the centre, with the launch of the new website and a hugh increase in bookings. Spring has certainly arrived as people are looking for some rest and rejuvenation. We have met some wonderful clients and look forward to welcoming more through our doors during April.
I hope everyone is smiling on this beautiful Saturday.  We have a full house today, Lorraine is over teaching her course on how to teach children meditation and mindfulness, Barbara is on her way in to teach about all things nutrition and boosting energy, Anna, Zuleika, Ruth and Katie are here looking after some lovely clients and me, well I’m writing this looking out at the sunshine and smiling.
As always, we have some amazing workshops and classes coming up in April, which you will find more information below.
Just a little reminder that it is Mother’s day tomorrow and there is a handy link below to buy your mothers day voucher.

MORE…….

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New to the Clinic: Facial Reflexology

Facial Reflexology

Imagine that deeply calming and satisfying feeling that you get in your body after an intense workout, where your mind and cells hums with contentment. Now transfer that feeling to your face! The first benefit of Facial Reflexology (which includes deep tissue facial massage) is total relaxation. Facial reflexology can produce a natural Botox effect by relaxing facial muscles; it can tighten the skin by improving muscle tone; and it can give you a healthy radiant glow that makes you look as good as you feel, and feel as good as you look.

How does facial reflexology work?

You may have heard of foot or hand Reflexology. Facial Reflexology works on the same principles, but the treatment takes place on your face and head. This non-invasive treatment is based on the theory that areas on your face are connected to areas of your body, and stimulating them improves underlying energy imbalances which promotes wellbeing. The proximity of the face to the brain is key to the effectiveness of this original therapy.

feel good…and look good!

Facial Reflexology is not a beauty treatment. However, it does have rather lovely beautifying side effects, quite literally ‘lifting’ the face to make your face feel and look smoother and more toned. It also encourages lymphatic drainage, stimulates the facial nerves, increases blood flow and muscle tone, helps to build up new skin tissue and improves skin tone.

Facial Reflexology aims to help reduce the symptoms and effects of many common ailments including stress, IBS, back pain, arthritis, depression, MS, menstrual and hormonal ailments and sleep disorders. Facial reflexology treatments are very popular during pregnancy and are often used to help promote a shorter and natural labour.

Contact Claire on 0879304412 or email claire@riverholistic.ie

New Pregnancy Yoga Class

Prenatal Dru yoga

Prenatal Dru yoga is a graceful and gentle form of flowing yogic movements, directed breathing, visualisation and meditation.

With its foundations set firmly in ancient yogic tradition, DRU works on body, mind and spirit- improving strength and flexibility, creating core stability, building a heightened feeling of positivity whilst deeply relaxing and rejuvenating your whole being.

Within these classes we will explore energy block release sequences, postures, breath work, visualisation and meditation to support you through your day to day journey of pregnancy and to empower you for labour.

These classes are suitable from 16+ weeks and are taught by a qualified prenatal yoga teacher.

Why Practice Dru Yoga During Pregnancy?

– Gently strengthen muscles to support both you and your baby
– Learn relaxation techniques to manage pain during labour
– Create greater body awareness
– Connect with a supportive community
– Identify and release fears associated with labour
– Learn breathing techniques to empower you on your day to day journey and through labour.

Classes are limited to 8 people and must be pre-booked through: https://www.innercalmyoga.ie/weekly-prenatal-classes/

or contact Laura on 085 8225450.

Antacids and Reflux an Osteopaths Approach

Antacids and Reflux

By: Neil Rooney Osteopath

There is a gaping big hole in the theory that taking antacid tablets will combat acid reflux or oesophageal reflux. When you look at the mechanism behind the compounds involves you will see that there is a contradictory affect. This means that the problem you are trying to solve is actually made worse by your actions.

So when you take an anti acid tablet the result is a neutralisation of the acid in your stomach which means the pH is raised or your stomach is becoming more alkaline. The stomach is a dark acidic hostile environment. The majority of nutrients which are broken down in the stomach are proteins. This is achieved by an enzyme called pepsinogen being activated by hydrochloric acid to become pepsin which breaks the protein into amino acids. If you don’t have adequate amounts of hydrochloric acid the pepsinogen is not converted into pepsin and you will struggle to digest any amount of protein. So taking antacids will decrease protein metabolism or slow it down. Slowing protein metabolism down or prolonging it means it will be in the stomach for longer.

On reaching the stomach carbohydrates have all ready begun the breakdown process, an enzyme (amylase) in your saliva has started this process. The stomachs low pH environment is like finishing school for carbohydrates. If the carbohydrates exiting the stomach have not completed the breakdown process they cannot be absorbed or assimilated through the gut wall. These carbohydrates will go on to ferment in the gut. Fermenting carbohydrates in the gut will cause an explosion in bacteria, both the good and bad types. The bad arrive in the gut after successfully making it through an in hostile stomach. All bacteria release methane gas as they feed on the fermenting carbohydrates. This will cause flatulence at the far end and a back pressure towards the stomach, which is probably still full of protein. The back pressure will push the stomach contents up towards the oesophageal sphincter and its acid juices that are trying to breakdown protein will burn the oesophagus which is heart burn.

 

The pH of the stomach is around 4, if this level increases due to a reduction in hydrochloric acid (a result of antacids) nutrient absorption will quickly decrease. The nutrients that will be affected first are amino acids and vitamin B12.

Amino acid deficiency will cause a plethora of pathological and mechanical problems. Some of these conditions include high blood pressure, poor immune function or sickness, neurological disorders, hormone deficiency, mood swings and pain to name just a few.

Vitamin B12 deficiency can cause numerous neurological symptoms but most notably it will cause macrocytic normochromic (pernicious) anaemia. Presenting as; pale skin, slow but bounding pulse, breathlessness, dizzy spells and lethargy or tiredness.

 

Prolonged use of these antacids will almost always cause increased sickness by bacterial infection. The most common one seem to be gastric (stomach) ulcers as a result of the helicobactor pylori bacteria taking a strong hold in the stomach.

 

Alternative or more healthy measures that you can choose instead of antacid tablets include; taking digestive enzymes before meals to aid metabolism, taking hydrochloric acid supplements to restore ability to digest protein and empty stomach quicker, taking a course of probiotics to replace or increase good bacteria in the gut.

 

Osteopathic treatment aimed at increasing digestion may help too. Manual techniques to restore diaphragmatic function will be very useful at preventing the stomach contents raising into the oesophagus, the oesophageal sphincter is after all a piercing in the diaphragm muscle. Visceral techniques will aid mobility and motility in the gut which will aid nutrient absorption and passage of waste. Cranio-Sacral techniques can be used to aid the parasympathetic side of the autonomic (involuntary) nervous system. The parasympathetic system is also known as the “rest and digest” system and therefore these techniques will aid all aspects of digestion and will combat stress.

Neil Rooney is available for appointments at the centre on Tuesday’s and Thursday’s and at his Malahide clinic on Wednesday’s

Mothers Day

You know that it is Mothers Day soon right?

Well why not give her the gift of an hour for herself while you clean the house, occupy the kids, make the dinner, do a load of washing, do the little odd jobs that have been on that list of yours for some time.
Or just make her a cuppa when she gets in from her lovely treatment.
Just follow the link below and we will make her forget about all the jobs that need doing for a little bit. It’s a win win right 😉

Gift Vouchers

Evening Meditation Class

Meditation Evening Classes.

Relax, Breath and Unwind in a very special way.
These Classes are designed to restore balance to the mind and body.
You will learn how to tap into, your vast internal resources. Through Hypno-mediations, self hypnosis, progressive relaxation, mindfulness, transcendental meditation and so much more.
Together they become a natural powerful tool, beneficial to one’s health, enabling benevolent and sustainable changes.
A profound state of rest: much deeper than ordinary relaxation, even deeper than sleep.
Inner happiness: clearly measurable through increase of happiness hormones.
Holistic brain development: measurable through EEG brain wave coherence measurements.
Thursday 16th of March from 8pm-9pm and run for 4 weeks.
Price: €100.00 for 6 classes
Maximum Number: 8
Please bring a blanket pillow and yoga mat along with you.

Ruth Allen Hypnotherapist, Psychotherapist and Fertility Coach
0861634460

The Two Week Wait and Stress

The Two Week Wait and Stress

As a fertility and pregnancy reflexologist, the most common question I get asked from client’s trying to conceive is, “Does stress cause infertility?” Everyone wants to know the answer to this question, but as a therapist, there’s no easy way to respond:

I can’t say yes or no, but I can answer, “MAYBE, there is some biologic plausibility to considering a link between stress and reproduction. When we are stressed, we release cortisol and other “fight or flight” hormones that shift our bodies’ goals away from reproduction and toward survival mode. Everyday stressors are not usually sending people into full “fight or flight mode,” but we cannot ignore a possible causal link.

Trying to conceive in general is going to be one of the most stressful things both you as an individual and as a couple will face. It is one of the most isolating times in your life, with people asking; so any news, oh you’re not drinking wink wink, sure you’re married for over a year now, and you’re not getting any younger and so on. Infertility can be devastating, can lead to self-doubt, can strain relationships, and often has no clear explanation. Infertility is just plain stressful. It does not really matter if stress is the chicken or the egg of infertility – what matters is that client’s have access to and awareness of the care they need.

But regardless, we can all work on better ways to deal with stress.” Whether or not stress causes infertility, what matters is that anyone struggling to conceive can benefit from stress management tools. We cannot control what happens to us, but we can work on ways to help ourselves deal with what happens to us. Self-care is essential in all aspects of health, but especially when it comes to infertility.

Every person is different and has different needs. In River Holistic Centre we review a variety of support and wellness options for clients with fertility and subfertility issues, including individual counselling, reflexology, massage, hypnosis, acupuncture, yoga and meditation classes to name a few.

We may not have a definitive answer to the question, “Does stress cause infertility?,” but it’s nothing to get stressed about. Instead, shift your focus toward looking for ways to get the support you need on your journey to adding to your family. Stress is unavoidable and there are many other factors that cause infertility. In the meantime: take time for yourself, try reflexology, remember to talk to one another, know that what you are feeling is completely normal for what you are going through, and always have someone to talk to, this is vital, just know that you are not alone on this journey.

Claire Kenny ABC Dip, ITEC Dip, Dip Ed. Fertility and Pregnancy Reflexologist.

The Essence of Home-Feng Shui Workshop

Aromatherapy for Insomnia

Aromatherapy for Insomnia and Difficulty Sleeping

Insomnia can impact our well being and the quality of our lives. The frustration of not being able to get a good night’s sleep can make the situation worse. Hectic lifestyles, stress, depression, physical illness and working unusual schedules can all be root causes for insomnia.
Aromatherapy cannot cure insomnia or its root cause, but using calming and relaxing essential oils before your intended bedtime can potentially help you fall asleep faster and stay asleep until your intended wake-up time. Of course, if you have an ongoing, serious sleep disorder, you should see your health professional to discuss your situation and gain treatment for the root cause of your insomnia.
If you suffer from occasional insomnia or sleep disturbances and want to try ideas that may help you fall asleep faster, consider the following tips:
Aromatic Cotton Ball by Bedside: Add a drop of Roman Chamomile Oil or Lavender Oil to a tissue or cotton ball and place that near your pillow at bedtime. Roman Chamomile Oil is considered a natural sedative. Another essential oil that possesses sedating properties is Clary Sage.
Bed Linen Spray: Create a calming bed linen spray and lightly spray your sheets before bedtime.
Bath time: Bathing is a wonderful way to relax, but avoid taking a bath immediately before bedtime. Hot water can increase your circulation and make it hard to fall asleep. Instead, plan to finish your bathing ritual about an hour before bed. While bathing, add a drop or two of Roman Chamomile or Lavender to your bathwater
The minerals in natural salts, especially Dead Sea salts, help to relax muscles which in turn can help you to relax overall.
Massage: Like bathing, massage is stimulating to your circulation and should generally be avoided immediately before bedtime. Prior to bedtime, however, try gently massaging your feet and legs with a calming massage oil or lotion.
Teatime: Borrowed from the field of herbalism, herbal teas using botanicals that have a natural sedative effect can be both soothing and relaxing before bedtime. Try natural chamomile tea. Teas made from passion flower and valerian are also considered to be very relaxing and help to encourage sleep, but do not have the familiar and pleasant flavour that chamomile tea offers.
Avoid Stimulating Essential Oils Before Bedtime: Some essential oils can be particularly energizing and stimulating (i.e. cypress, rosemary, grapefruit, lemon, peppermint). Avoid using these oils and products containing them before bed or they may make your insomnia worse.
The safest and most recommended course of action that you can take is to seek out the in-person guidance of a qualified Aromatherapist in your area. Your particular health situation and the root cause of your insomnia can make a difference in the most suitable recommendations for you. A qualified practitioner should conduct a case history on you and guide you based on your personal background and recommend blends suitable for you and discuss suitable dosages and methods of administration.

Other naturally based or simple ideas for helping ease sleeplessness include the following:
Exercise Regularly: Exercising right before bed isn’t a good idea, but establishing a regular exercise routine can help ease stress, eliminate toxins from your system, improve your overall health and help you to sleep better at bedtime. Of course, the disclaimer has to be mentioned that you should talk to your doctor before starting a new health or exercise program.
Avoid Eating Before Bedtime: Unless you have diabetes or a health issue that may require you to eat right before bedtime, avoid doing so. Carbohydrates, spicy foods and foodstuffs with caffeine are especially prone to making it hard to fall asleep easily.
Avoid Stressful Activities and Situations Before Bedtime: Whenever possible, spend the last hour before bedtime unwinding and doing something that you find relaxing. If scary movies or TV shows gets your adrenaline racing, consider watching comedies instead. Right before bed also isn’t the ideal time to finally work on your finances or call that relative who always upsets you.
Tuning Out Noise: If a root cause of your insomnia is due to noise or distractions, try masking the noise by playing soothing music, using a natural noise machine (the kind that plays soothing natural sounds such as ocean waves or rain) or using ear plugs. These ideas should only be tried if you are in a sleeping situation in which you don’t have to worry about masking out all noises.
Tuning Out Light: If lights make it hard for you to fall asleep or stay asleep, make sure that your window treatments mask out all light, especially if your schedule requires you to sleep at times when it is light out. Eye masks are also available that filter out light. Some work better than others, so try them on first to ensure a good fit.

 

Source: AromaWeb.