Covid-19 Health & Safety Guidelines for In-Person *Pilates Classes Re-Starting July/August 2020*

We are restarting our In-Person Pilates and Fitness Classes early/mid July 2020.

During this unprecedented time, we and the local class venues aim to follow the Irish government and health authorities guidelines, in relation to Covid-19, as much as possible to ensure the safety and health of the venue employees, our instructors and our customers, the class participants.

This includes sticking to physical distancing guidelines, offering disinfecting hand gels or liquids in the class venues, regularly sanitising the class venues both before and after group classes or one-to-one coaching sessions. Feel free to wear a facemask when entered, leaving or during the group classes and to bring your own disinfecting gel or liquid.

(1) One the day or prior to the day of a group class:

If a class participant has experienced any of the following in the past 14 days, then we ask them **not to attend**:

  1. Temperature higher than 38 degrees
    AND / OR
  2. Symptoms of cough or shortness of breath
    AND one of
  3. Travel to another country of high transmission rate
    or
  4. Been in contact with somebody experiencing respiratory symptoms in the past 14 days.

Individuals with an underlying health condition or individuals who have been cocooning should only attend group classes if the individual believes that the benefit of attending these group Pilates or fitness classes outweigh the risk of leaving home.

(2) On the day of the group class or one-to-one coaching session:

Class participants are asked to bring their own exercise mat, ideally a towel to remove possible sweat to reduce the possibility of transmission and to help speed up the disinfection process between group classes.
Class participants are asked to bring their own face mask, which they can wear during the class if they deem this to be relevant. If not, some community centre and parish centre may supply face masks.

(3) In the class venue (community centre, parish centre, sports hall, etc):

Class times between classes have been spread out so that no two groups of class participants should meet during changeover time.
This additional time allows the venue staff to disinfect all relevant surfaces in the class venue.

Hand and arm washing are done by the instructor before and after each class.
Hand sanitiser gel is also available for class participants usage in the venue.
If possible please avoid using the toilet facilities in the clinic, unless urgent.

We accept the following forms of payment: Credit/Debit card on the website, Online Bank Transfer and cash.

Men Only Pilates *New January 2020* Class in Belarmine Community Centre, Belarmine Plaza, Sandyford start Wed 8th January 2020

In-Person Pilates Ćlasses will restart early/mid July or Mid August 2020, depending on when the class venues re-open .
Check Martin's >>> Virtual-Live - Online Pilates Class - Website - www.PilatesOnline365.com <<< in the meantime.
or
Call/Email Martin with any class realted question you have here.


A *new Only Men Pilates class* starts Wednesday 8th January 2020, this will be my fourth Men Only Pilates class per week in the greater South Dublin area. All classes are taught by a male instructor (qualified in 2003, fully insured ).
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The class is suitable for all levels, Beginners, Intermediate and Advanced Pilates level, as I will demonstrate two or three different versions of the same exercise. Each participant chooses then the right version for himself, depending on any back, neck, shoulder issues etc..
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One-to-One Pilates and Personal Training are also available.

[1} Class venue: Belarmine Community Centre, Belarmine Plaza, Sandyford, Dublin 18, near Stepaside, Kilternan, Leopardstown, Cabinteely and Foxrock.
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[2] Time: 6.30pm-7.30pm
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[3] Course start: Wednesday 8th January 2020
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[4] Course duration: 7-weeks,
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[5] Course fee:
€95 (7-weeks) – Drop-In fee: €15
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[6] please print, fill out the following Health Screening Form and
___ bring it along to your first class.
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Find more * Mens Pilates & Core Strength *, Flexibility, Mobility classes and further details here:
Men Only Pilates Belarmine Sandyford Aiken Village near Stepaside Dublin 18 D18

Christmas Gift Voucher available in December 2019 for South Dublin Pilates Classes and Personal Training

From 1st December 2019 you can avail of Christmas Gift Vouchers. This includes vouchers for Mid Morning Pilates Classes, Men Only Evening Pilates classes, Active Senior & Over 60s Pilates classes as well as for Personal Training / One-to-One Health & Nutrition Coaching. Most classes take place in the Dublin 14, Dublin 16 and Dublin 18 area.

Buy Christmas Gift Vouchers in South Dublin Pilates Nutrition Fitness Exercise Personal Trainer Martin LuschinContact Martin for further information or to get a Gift Voucher for a loved one, a friend, family member or work colleague.
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Your in Health & Well Being
_ Merry Christmas
__ Martin

Try this new Short *Online Pilates Course* Special offer ends 31.08.17 / end August 2017

Did you ever wanted to do your Pilates routine and exercises at your pace, in your timewhen it suits you – with detailed video instructions, a 4 week Programme & various pdfs ?
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Here is your chance. Use this coupon code “save75percent” before the 31st August 2017 and save 75% or €30 (the normal price is €39.99). All I’m looking for in exchange is that you fill out a short 3-4 questionnaire after two weeks.
Head over to my partner fitness and Pilates site courses.yourhealthhabitcoach.com to check it out. You can even watch a few videos for free, after signing-up via the “Free Trial” option.
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Check it out and let me know how you get on.
Thank You – Martin
Online Pilates Course * Special Offer* September 2017

New 2017 Pilates & Fitness classes start dates … in South Dublin

A quick note to let you know that I’m restarting my 2017 Pilates, Exercises and Fitness Classes during the week of Monday 9th January 2017.

You might also check out the information about a *new* Nutrition & Health Coaching course that I’m starting on the 20th January 2017, see timetable I plan to update the rest of the website with exact details in the next three to four dates.

Yours in Health and Fitness,
.. Martin

Video 12 – 10min Stretching Routine, Programme for your Neck, Back, Shoulder Area

View a list of all videos.

In Video No. 12 you are going to learn various Neck, Back and Shoulder Stretches that you can do anywhere. Most of the stretches are done standing, some a done seated in a office chair.  I recorded the video for a 10min Corporate – Lunchtime Class Sample, as I’m teaching a regular Mini-Stretching & Loosening Class in one of the corporate offices in Sandyford Industrial Estate. Class participants come along in their work / office suits, there is no need to change. Find a full description of this video and more details on my partner website www.yourehealthhabitcoach.ie/com.
Let me know how you get on trying the exercises and e-mail me any question you might have.
Yours in Fitness & Health
_ Martin

Video 11 – Whom to follow *online* re Nutrition & Health Advice, recommendations by the Happy Pear Brothers/Twins

View a list of all videos.

This is different than most other videos that I recorded up to now, it doesn’t focus on Pilates, Fitness and Exercise.
I met David and Stephen Flynn, the Happy Pear bothers during a Ulster Bank – Health & Well-Being week a while back and got the chance to ask one of them a questions (I’m part-time manage Ulster-Banks corporate gym in Sandyford Industrial Estate, Central Park, Dublin 18).
“Whom do you follow on the internet in relation to nutrition and health advice?”.  Watch the video below for his answers. Find a list of all physicians / doctors and links to their web-pages or facebook pages on my partner website www.yourhealthhabitcoach.ie/com.
Enjoy
Martin

Videos – Ten Pilates & Core Strength Exercise Sample Videos with Martin in South Dublin Ireland

View a list of all videos.

Pilates Classes in South Dublin Dundrum Rathfarnham Sandyford Leopardstown Close to Churchtown Stepaside Kileternan Marlay Park Bellarmine

My 10th Pilates & Core Strength Video is out 🙂 See all videos below, some of them focus more on posture, others are a combination of back strength exercises or a mix of abdominal strength, back strength and back mobility etc..
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Here a link to a list of all Pilates videos with detailed descriptions of the Pilates & Core Strength Exercises and Movements.

in the future I will also include some of my www.YourHealthHabitCoach.com nutirtion and exercise videos on this website, these videos will focus more on Nutrition, Food, Diet and general Fitness, Toning & Health related topics and not only on Pilates & Core Strength.

Video 1 of 10:

Video 2 of 10:

Video 3 of 10:

Video 4 of 10:

Video 5 of 10:

Video 6 of 10:

Video 7 of 10:

Video 8 of 10:

Video 9 of 10:

Video 10 of 10:

Video 10 – 3 Foam Roller Plank Variations for Core Strength, Core Stability & a bit Upper Body Strength

View a list of all videos.


In this Core Strength Video you are going to learn  three Progression Core Stability & Core Strength Exercises >>> with a Foam Roller <<< that
(1) Strengthen your global abdominal muscles, (2) challenge your waist (exercise no. 2) and lower abdomen (exercise no. 3), (3) focus a bit more on shoulder stability and shoulder placement.
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Keep your core muscles, your TVA (Transverse Abdominis) slightly engaged throughout to keep these exercises safe for your lower back. Always consult a GP / physician before starting a new exercises regime, especially if you haven’t exercised for a long time on a regular basis.

(1) Foam Roller – Plank static:
( challenges your general / global core muscles, emphasizes shoulder stability and upper body strength a bit more than a normal straight arm plank)
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Place your hands shoulder distance apart on the foam roller, your palms are below your shoulders. On a breath out straighten one after the other leg, your feet are hip-distance apart.
Maintain a straight line from the top of your head, down to your ankles. Avoid dropping your hip, as this would most likely lead to an over arched lower back / lumbar spine, which would place unnecessary pressure on your lower back.
Keep your shoulders relaxed, draw your shoulder blades down your back towards your bottom.

Maintain a steady, continuous breath, avoid holding your breath.

Hold for 8-10 breath cycles, keep your TVA (Trans Versus Abdominis), your core muscle engaged throughout.
Sit w.
(2) Foam Roller – Plank & Straight Leg Side Kick)
( same as above, plus additional focus on your waist, “love-handles” 🙂 )
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This is a “simple” variation of above mentioned Plank exercises. You start with the same set-up as above, but instead of holding the plank position you kick your straight leg from the hip to the side.
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Breath out as you kick your leg to the side, breath in as you switch sides.
The rest of your body stays ideally completely still and stable, you just move from your hip joint.
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Keep alternating sides, legs until you have done a maximum of 10 kick to the right and left.
Increase the number of repetition over time, allow your body to get used the exercise and challenge.
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(3) Foam Roller – Plank plus Knee Pull-In
( same as above, plus additional focus on your lower abdominal muscles / abs  )

This is another “simple” 😉 variation of above mentioned Plank exercises. You start with the same set-up as above, but instead of holding the plank position you draw you knee straight underneath your chest and upper-body. The movement is controlled, steady, slow – this will challenge your core muscles more.
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Breath out as you draw one knee or leg in, breath in as you switch sides.
The rest of your body stays ideally completely still and stable, you just move from your hip joint.
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Keep alternating sides, legs until you have done a maximum of 10 kick to the right and left.
Increase the number of repetition gradually over time, allow your body to get used the exercise and challenge.
ame as above, just crisscross your arms in front of your chest to intensify the movement..
Let me know how you get on and e-mail or facebook me your questions, comments or feedback.
Thank you
_ Martin

Video 9 – 3 *Posture Foam Roller Exercises, Back Spine Stretch, Shoulder Mobility, Chest Stretch

View a list of all videos.

In this Posture Video you are going to learn  three Posture Improvement Exercises >>> with a Foam Roller <<< that
(1) Stretch your Back and Spine out, (2) Mobilize and Loosen your shoulder area, (3) Stretch your chest out to prevent rounded shoulders.
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Keep your core muscles, your TVA (Transverse Abdominis) slightly engaged throughout to make these exercises safer for your lower back. Always consult a GP / physician before starting a new exercises regime, especially if you haven’t exercised for a long time on a regular basis.

(1) Foam Roller – Side Sway to Right & Left
( massages the area between your shoulder blades, stretches your chest out )
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Lie flat on your foam roller, your feet are flat on the ground, your knees are bend. Make sure your mid and lower back stay reasonable close to the foam roller. Avoid overarching your lower back, lumbar spine, as this would put pressure on your back. Ensure that the back of your head is well supported, avoid dropping the head over the edge of the roller, as this would overstretch your neck.
Then simply sway one to two inches from side to side, to massage your mid back and either side of the spine. Most class participants find this exercise very relaxing. This will also help you to prevent rounded shoulders, bad posture, as your pectoral muscles, your chest gets stretched out as well. 
Sit w.

(2) Foam Roller – Full Body stretch – Back Stretch and Shoulder Mobility
( focuses on stretching your whole spine and back, increasing shoulder mobility, includes a chest stretch )
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This a very simple yet effective exercise. Start in the same position as in exercise number one, then stretch and lengthen your legs away on the Pilates mat. It might be slightly challenging to keep your balance, which will activate your general core muscles a small bit. Aim to keep your mid and especially your lower back, reasonable close to the foam roller, avoid overarching your lower back. Reach with your hands towards the wall behind you, stretch as far as possible through your fingers away to increase the back and spine stretch. This will work on mobility of your shoulder area and stretches your chest out, preventing rounded shoulders >>> Posture Work ! 🙂
Hold for around 10 long, deep breaths and aim to lengthen further away each time you exhale.

(3) Shoulder Mobilizing with a Foam Roller
( focuses on shoulder mobility, posture improvement, a small chest stretch and a bit mid-back strength )
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Another simple exercise to loosen and mobilize your shoulder area and improve your posture. Start in the same position as in exercise number one. Reach with your fingers towards the ceiling, let your palms face towards each other, straighten your arms nearly completely, keep your neck long and relaxed. Draw your shoulders down your back, away from your earlobes.
Breath in as you aim to lift / round your shoulder as much as possible off or away from the foam roller towards the ceiling, stretch your fingers as high as possible up towards the ceiling, while keeping the back of your head on the foam-roller. Breath out as you draw your shoulders back toward the ground, it is a bit like wrapping your shoulder blades around the foam roller, aim to keep your arms straight as you do this. Breath in as you restart. Repeat 10 times.
Same as above, just crisscross your arms in front of your chest to intensify the movement..
Let me know how you get on and e-mail or facebook me your questions, comments or feedback.
Thank you
_ Martin