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10 Reasons to incorporate more massage in your life

10 reasons to incorporate massage in your life.

When you think of massage, odds are you think of an hour of relaxation – a little “me” time. Massage certainly offers a great way to escape from the stresses of our everyday lives, but more and more studies are showing that regular massage gives you so much more: a range of emotional and physical benefits. Here are the top 10 reasons to incorporate more massage in your life.

  1. Massage reduces stress – A single massage can lower your heart rate, cortisol and insulin levels, all of which are tied to how stressed you feel.
  2. Massage helps you relax – Long after your massage is over, you will still benefit from a host of brain chemistry responses that encourage feelings of relaxation, lowered stress and improved mood.
  3. Massage improves posture – Massage helps your body to reinforce healthy and natural movements, which will help correct any posture problems you may have.
  4. Massage improves circulation – The pressure from massage moves oxygen-rich blood through the body to damaged, tense muscles so they can heal, while removing lactic acid and other metabolic waste.
  5. Massage lowers blood pressure – Studies have shown that massage can lower both diastolic and systolic blood pressure.
  6. Massage relaxes muscles – Sitting causes a lot of chronic back pain and massage can help with persistent pain by relaxing those tense muscles.
  7. Massage improves flexibility – Sedimentary lifestyles and age can make joints less flexible. Massage helps improve fluidity and range of motion in your joints and connective tissues.
  8. Massage helps you breathe better – Massage can relax muscles in the upper body, which, if they become too tight, can constrict breathing.
  9. Massage relieves headaches – Regular massage reduces your chance of developing a headache in the first place by relaxing muscle spasms and trigger points. Already have a headache? It can decrease the pain.
  10. Massage strengthens the immune system – Studies have shown that regular massage can improve your body’s overall immune functioning.

 

With all of these benefits, it’s no wonder today’s client is beginning to see massage as an integral part of their well-being journey. As we all re-examine our wellness choices, massage therapy is shedding the stereotype of being an occasional indulgence. Instead, it’s become a highly integral body maintenance experience that offers any number of health benefits when consistently incorporated with other total body care actions.

Toe Story

For more than 5000 years, China and India practice foot reading. People in these countries believe the feet act as a mirror to the rest of the body.

If there are any lumps, calluses or pain in the feet, they indicate problems elsewhere. For instance, the arches are linked to the spine, meaning a fallen arch indicates a back problem. Also, it is believed the mind and body are linked and physical problems can be caused by personality.

But is it true?

Jane Sheehan, a reflexologist is certain that feet show everything about people, from their digestive system function and even the state of their relationships. By looking at your feet you can see if you are a wild and adventurous person, or desire stability, order and harmony in life.

In her guide, this reflexologist discovers what your feet say about you:

BIG TOE

People whose big toe is much longer that other toes are smart and creative. They always have a clever solution to the problems. These people see things from different perspectives, but also they may have troubles focusing and don’t see projects through.

On the other side, if your big toe is small, it means that you can do many things at the same moment.
You delegate effectively and are efficient. You use your charisma to influence others with your ideas.

SECOND TOE

People with long second toe are qualitative leaders. They are dynamic and creative, and can be bossy. However, people with smaller second toe are not a pushover, but it means they desire harmony. It is also believed that those, who have a bigger second toe have a tendency to have an upper hand in their relationship and marriage; dominance comes naturally to them.

THIRD TOE

If the third toe is relatively long, it means those people are energetic and ingenious, particularly at work. These people look for perfection and can achieve much with determination and energy. The negative thing is that their work can make them forget about love, family and fun. Moreover, people with short third toe enjoy life. They like to relax and not get worked up.

FOURTH TOE

People having long, straight fourth toe tells their family is important to them. If this toe is curled, it means you have an unhappy relationship with loved ones. These people are excellent listeners and nurturers, but will be unhappy within the family. Also, it is hard for them to cut themselves off from other people’s problems. You need to relax and don’t worry about other people’s problems. People with short fourth toe focus elsewhere and family and relationships are not that important to them.

LITTLE TOE

People with small little toes have childlike behavior. They don’t like responsibilities and can be easily bored. Thus, they look for fun distractions. Also, these people are fun, easy-going and witty. People who can wiggle their little toe separately from their fourth toe, they are impulsive, adventurous and charming. People who can’t wiggle their little toe, like routine, predictability and loyalty.

TOES THAT ARE NEATLY GRADUATE IN SIZE

If each of your toes is longer than the one before, creating a neat line, it means you are a methodical, precise and practical. You always complete what you start. Besides being a perfect employee, you are a good and loyal friend too.

WIDE FEET

People with wide feet have solid worker feet and are always on the go. They’re happiest when they are busy, but also they should try to make time for reflection, and a little peace and calm in their life.

LONG NARROW FEET

These people like to be spoiled. They don’t want to bother with all the hard work if someone else can finish the work for them. Moreover, they’ve got a strong aesthetic sense and need beauty around them. These people’s homes will be wonderful, no matter their income.

 

Source: Speekingtree.in

 

Say hello to my little friend

What is TENS?

I have my lucky TENS, it was my best friend throughout the early stages of Labor with my first. For 24 hours we were closer than myself and my partner.  I still think he is a bit resentful of it.  I didn’t have time for my second boy (20min Thank you very much)

The reason why it is my lucky TENS is that:

  1. It helped me to get to 6cm at home before I got to the hospital,
  2. It was a great distraction pressing the boost button, probably a bit too much 🙂
  3. I had terrible back labour with my first, this I believe helped immensely with the pain.
  4. I had a happy healthy baby boy (I know the TENS didn’t do that, but i still love it.)
  5. I shared it with 13 other mammies and they too experienced the best friend feeling and happy healthy babies.

Here comes the science.

As you know the human body generates electrical pulses, and we use these pulses that are sent from the brain through the nerve system to move muscles (walk, speak, workout, right now your body is sending pulses to move your finger up and down).

Luckily pain signals and pleasure signals travel the same way (through our nerves). The unit imitates the pleasure pulses and directs them through the nerve system to block pain signals to the brain.

It’s also likely that various factors interact to make TENS work. TENS may help you to feel that you have control over your contractions, it may help you to feel less anxious, and it also may provide a distraction from your contractions.

When and how should I use TENS?

TENS seems to work best and give you the most effective pain relief if you start using it at the very beginning of your labour, so hire a TENS machine and use it at home before you go into hospital, if you’re having a hospital birth.

It takes about an hour for your body to respond to the electrical impulses by releasing endorphins, so start using it when you’re getting regular contractions or backache. You may find your machine works better at relieving your backache than abdominal pain.

Start with the controls at their lowest settings and turn them up gradually as your contractions or the back pain gets stronger. Use the boost button at the peak of contractions.

What are the advantages of TENS?

It’s portable and non-invasive.

It’s under your control.

It’s easy to use.

You can keep moving while using it.

You can use it for as long as you want and then take it off. There are no lasting side-effects.

It’s safe for your baby.

It doesn’t need an anaesthetist, doctor or midwife to administer, so you can start using it as soon as you want to.

It can be used for a home birth.

What are the disadvantages?

You will need someone to help you put the pads on.

It may only help in the early stages of labour.

It costs between €60 and €120 plus postage to hire for a month to six weeks.

It may have to be removed if your baby’s heart has to be monitored electronically .

If you want to use a birthing pool or have a bath, you can use TENS before you get in the water, but not when you are in the water.

It can makes it more difficult for your birth partner to massage your back, which can be an effective form of pain relief.

Any useful tips?

Don’t give up straight away if you think your TENS isn’t doing anything. You need to keep using it for at least an hour to give your body time to build up endorphin’s in response to the stimulation.

Keep mobile. Moving around during labour helps women feel more in control and should therefore enhance the effect of TENS.

If you don’t think it’s helping you, take it off and don’t feel bad. You’ve lost nothing (except your hire fee). All other forms of pain relief, both medical and non-medical, are still open to you.

 

Claire

 

Source: babycentre.au

 

Just in time for the Big Day

Do you have a special day coming up soon?

Looking to look photo ready?

Then this one day workshop could just be what you are looking for.

One Day Workshop in Facial Fitness and Natural Facelift Self Massage

  • Do you want to learn how to look after your skin naturally?
  • Do you want to improve the look and feel of your face naturally?
  • Do you want to tighten your facial contours naturally?

With this workshop you learn to do the above and much more.

It is designed for anyone who wants to improve their face themselves, you don’t have to be a therapist; you will learn how to exercise your facial muscles just like you exercise your body’s muscles, combined with self facial massage to increase blood flow and circulation to the skin, delivering better nutrients and oxygen thus improving the look of the skin.

Using an all natural proven method of Natural Facelift self massage and Eva Frasers level 1  facial fitness exercises to help to tone sagging, improve texture, increase and lift muscle tone and improve the condition of your face and neck, reduce wrinkles, fine lines and puffiness.

You will leave this day feeling and looking relaxed and rested, with the tools  and confidence to look after your own skin, with a daily 10 minute routine to follow and watch your skin improve day by day.

What is covered on the day:

Relaxation

Food for the skin

Eva Fraser level 1 Facial Fitness

Natural Facelift massage techniques

Daily Routine

Sunday April 29th 10-5pm

A relaxation CD will be provided as well as an Ayurvedic facial oil.

Contact Dee 0851281474  or Elaine  0868431723

Making the lonely road, less lonely.

Being a mother to two healthy, beautiful, crazy boys, I am so lucky, but there was a hidden journey for me getting to have both of them.

Having suffered a few miscarriages along the way, I know how hard and lonely it can be to have the family that you dream about.

That is why I decided to specialize in Fertility Reflexology, trying to be the shoulder to cry on, the ears to listen and the hand to hold when things were not going to plan.

My mother was all of these things to me after my second miscarriage, as she was also a reflexologist, she helped me through the physical and emotional reactions to a miscarriage, the hormones, the slightly larger belly that constantly reminded me of what I lost and the dreaded wait for the first period, again another reminder of what was not to be.

I became pregnant with Flynn in August 2010, 6 months later.  If, for any of you who have gotten pregnant after a loss, you know this is the scariest part of becoming a mam.  Constantly going to the toilet to make sure there is no bleeding. Peeing on a stick on a regular basis, to make sure those two lines are still there.   The list is endless and somewhat exhausting.

Again with the help of my beautiful mother she helped me through all of the fear and anxiety, and made me realise it wouldn’t go away but with help I could do it.

So thank you mammy, for helping me become the mother I am today, and showing me how to help other women, hopefully become what they dream.

It is a lonely road, but I try and make it a less bumpy one.

 

Claire

 

xxxxx

Exam Stress and how to help.

Exam Stress and how to help.

 

With exam season around the corner, help-lines, psychologists and psychiatrists have seen a rise in students battling exam-related stress disorders. It is observed that many children go into a panic mode during examinations and suddenly find that they can’t recall the information that they have learned, or suffer from “brain block”. During exam time, it may be impossible to avoid stress altogether, however there are several things you can do to help alleviate as much stress as possible. For instance, boosting children’s confidence and self-belief, helping them let go of anxiety over things they have no control over, and helping them take some time to relax!

The examination season is marked with sky-high stress levels, anxiety, pressure and tension on part of both the students as well as the parents. Parents often feel like it is them who are appearing for examination instead of the child. Lives begin to revolve around a flurry of tuition’s and tuition teachers, strict time-tables and academics. We as parents believe examinations to be the most important aspect of a child’s life to the exclusion of everything else and pass this message along with the tension to our wards as well.

Some of the symptoms, such as depression, not interacting with others, decrease in sleep and appetite, fatigue and lack of concentration, are indications that a person may need some external help. It is a difficult task for a parent to convey to their children the importance of exams while making sure that they do not add to their children’s stress and at the same time handle their own personal anxiety as well.

Parents have a huge role to play in managing exam stress in children, especially in today’s world of cut-throat competition and pressure on children to perform. It is natural for a parent to expect his/her child to achieve good results and perform better. They also become anxious about their child’s performance in examinations for getting admission into that elusive college/university. However, one of the most important lessons we need our children to learn is that success is a process, not a destination and that it has many definitions, academic results is just one of many definitions of it.

A few options that are available for both you and your children are at the centre are:

 

  • We have a Mindfulness for Teens class starting on Thursday the 27th of April, which runs for 6 weeks.
  • Drop in Mindfulness and Meditation for adults, both morning and evening options available.
  • Reflexology sessions, for both Parent and Child
  • Hypnotherapy (Once Child is over 16)
  • Talk therapy

 

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