Book now for Ra Ra Ra!

A new series of pilates classes serving Ra Ra Ra - Rathgar, Rathmines & Ranelagh - start this week.  There's a class to suit YOU somewhere across Dublin 4 and 6.  

Open to men and women, young and old, fit and not-so-fit.  

All classes supervised by Colette O'Flynn, as seen on RTE television...

Clonskeagh classes starting this week!

A new series of pilates classes serving Ra Ra Ra - Rathgar, Rathmines & Ranelagh - start this week.  There's a class to suit YOU somewhere across Dublin 4 and 6.  

Open to men and women, young and old, fit and not-so-fit.  

Last few places available in our new Clonskeagh class, starting this Thursday September 23... 

Book now on...

www.physionow.ie

Hi there!

Wow, there's a lot of you out there!  Thanks for getting in touch.  Since I've started this blog, a great many of you have contacted me to say hello, and to say how much you like the new physionow.ie site

I'm so happy you're enjoying the videos and articles.

I know a lot of you, too, have signed up for pilates classes, or one-to-one sessions.  To the newcomers, welcome.  To our old friends, welcome back.

Do keep sending me your emails.  I love to hear from you, and we really do listen to your ideas and requests.  In fact, I'm soon going to address one of the key issues that a number of you have raised - the need for a daily fitness "TIP", something which will get you up and moving each day.

So, from October 1st, I'm going to try - on a trial basis - to give you just that.  For one week only, I'll recommend a simple exercise each day, suitable for both men and women, which will help you tone and strengthen those key problem areas - bums, tums and legs.

To make sure you get the daily tip, all you have to do is "subscribe" to my blog, which will appear on Facebook, and on www.physionow.ie/blog

And do, please, let me know what you think.  If enough of you like the "Daily Tip", I'll try to offer the service on a regular basis.

All the best!

Colette

Surveys show that nine out of every 10 new mothers are unhappy with their bodies. But physiotherapist and fitness instructor Colette O’Flynn – herself a mother of two – has some uplifting news for mums and mums-to-be…

The Body After Birth Survey 2005, in Mother & Baby magazine, had some interesting statistics about new mums in Britain and Ireland. A shocking 97% of mums admit to being “unhappy” with their body after having a baby. Eight out of 10 are “shocked by the changes in their body” after pregnancy, and 85% fear their beach body has “gone forever”.

The women surveyed were particularly critical of celebrities such as Victoria Beckham, Catherine Zeta-Jones, Kerry McFadden and Davina McCall, who’ve all been pictured looking sensational just weeks after having babies. 93% of mothers say celebrities losing weight so drastically after giving birth “puts immense and unwelcome pressure on ordinary mums”.

Most frightening, however, is that a QUARTER of mums think they will “definitely” have plastic surgery “either now or in the future”. A further 25% say they will “consider it”. Their top three choices of cosmetic operation would be liposuction (cost approx €4,500), tummy tuck (€6,500), or breast enhancement (€6,700).

It’s vital, then, that women know that surgery is not the only way to a better body. Much easier, more enjoyable, and much less expensive is pilates, an exercise programme which can help you, not only as a new mum – but right through your pregnancy.

It’s true that starting a new exercise program is never easy. And when you’re exercising for two, finding a fitness routine that is both safe and fun can feel like just too much trouble. In fact, when you’re pregnant, you may not feel like exercising at all, especially during the first trimester when you may be uncomfortable, sick and tired.

But with the proper instruction, and – most importantly - a go-ahead from your doctor, pilates can be a safe and invigorating choice for pregnant women and new mums. Pilates builds muscular endurance (you'll need lots of that to deliver your baby!), flexibility and good balance, something you'll need as pregnancy progresses. Gentle pilates exercises and breathing techniques not only provide oxygen and nutrients to unborn children but can contribute to a smoother pregnancy and birth. And the controlled moves give you the time you need to adjust your posture and support yourself.

But don’t just take my word for it. Liz Hurley, a first-time mum at 37, stunned everyone when she poured herself into a skin-tight leotard for a saucy photoshoot just 10 weeks after giving birth to son Damian. She attributes her dramatic turnaround to “a low-fat, high-protein diet combined with pilates”.

During pregnancy, women undergo a lot of physical, hormonal and emotional changes. Your exercise needs change with every passing month. And your exercise programme must adapt to these changes.

FOLLOW MY BLOG FOR DETAILS OF HOW PILATES CAN TAKE YOU THROUGH THE NEXT 9 MONTHS - AND BEYOND...

As a expectant mum, the sooner you start pilates, the better.

It takes time for your body to learn the correct movements. By strengthening your deep abdominals, you’ll be preparing your body to carry the extra weight of a baby, and preventing problems in later pregnancy.

Pilates strengthens the most important muscles you'll use during pregnancy and labour - your abdominals, pelvic muscles and back. Pilates focuses on the core muscles, particularly the transversus abdominis, the muscle you use to push out the baby.

Pilates also works your pelvic floor muscles – very important for your sex life, and vital to prevent incontinence at later stages of pregnancy.

THE FIRST 3 MONTHS:

Please take advice from your doctor, before starting any exercise programme. If you’re new to pilates, experts recommend you wait 13-16 weeks into your pregnancy before starting the exercises.

Remember, too, that rest is very important in the first trimester. Even if you’re a pilates veteran, you may have to limit your exercise sessions to afternoons or evenings – if you suffer from morning sickness. Beware, too, that at times you may feel dizzy, clumsy or unbalanced. Please stop the exercises if you feel ill or uncomfortable in any way.

Now is the time to work on your posture, to strengthen your back muscles, as it will become more difficult for you to lie on your tummy as you get bigger. Once it becomes uncomfortable to lie on your tummy, leave those exercises until after the birth.

At all stages, take care not to work too hard, become too hot or lose your balance.

MID-PREGNANCY:

By now, you’re beginning to show. However, you will usually be feeling better, as the tiredness and nausea ease.

In the last two trimesters, lying on your back for extended periods is not recommended. Lying on your back can cut off the oxygen supply to the baby. You should seek out a pilates class specifically designed for pregnant women. If you lie on your back, you will need to change position every three (3) minutes, or have your back supported by a special wedge.

Because of your growing bump, it will be difficult to “pull in your belly button” – the classic command in pilates. So you should think, instead, of “raising the bump”. As your breasts get bigger, you will need to work on your mid-back muscles, to prevent you from becoming round-shouldered. You will also need the support of a good bra.

One issue you should be aware of - separation of the abs (diastasis) can occur by the end of the second trimester. This is a particular problem for women with poor muscle tone. Because of this, it is safest at this stage for everyone to avoid exercises that involve the basic curl-up.

Due to hormonal changes, your joints are now less stable, and it is best to avoid overstretching the hamstrings and groin muscles.

Also avoid any exercise that involves lifting the pelvis high off the floor.

LATE PREGNANCY:

Cramps are often a problem in late pregnancy. These can be relieved by calf stretches, elevating your legs and pumping actions of the ankle.

At this stage, you will also be experiencing fluid retention and increased blood volume. This may cause, possibly, numbness, pain and pins and needle sensations in the hands and feet. When exercising on your hands and knees, a rolled up towel under the heel of your hands may help make you more comfortable.

Empty your bladder before you work out.

THE BENEFITS OF PILATES

• Pilates prepares you for labour

• The exercises are non-impact, and won’t stress your joints

• Pilates helps you learn to relax

• Pilates benefits food digestion, blood circulation and breathing

• It teaches you a method which will help you regain your figure after birth

• It strengthens postural muscles, important during pregnancy as your body changes

• It helps make you more comfortable

PILATES IS NOT FOR YOU IF…

• You have suffered more than two miscarriages

• Are expecting twins

• Or suffer from… high blood pressure, heart disease, diabetes, incompetent cervix, placenta praevia, severe headaches, blurred vision, pain or recurrent fevers.

Anyone with any doubts whatsoever should contact their doctor prior to starting any exercise programme.

Remember, you can continue to reap the benefits of pilates AFTER you have had your baby...

Pilates can help women regain their shape a lot faster. During pregnancy, abdominal muscles stretch to about three times their regular size. Pilates helps you get these muscles, and your pelvic floor muscles, back in shape.

Many mothers over 40 experience lower back and hip pain. Strengthening core muscles and improving posture can help new mothers lift and carry their children and prevent any permanent damage.

Normally, you can start back to exercise six weeks after having your baby. Take 10 weeks off if you’ve had a C-section. However, experts say women should start pelvic floor exercises as soon as possible, perhaps as soon as 24 hours after a normal delivery. The Pillow Squeeze, as described earlier, is an excellent start. If you’re breastfeeding, feed your baby before you do your exercises – as your breasts will feel more comfortable.

Coming THIS SEPTEMBER... Because you asked for it... PhysioNow will hold a new Saturday clinic at our Dublin 4 premises, ESB SportsCo.  To book an appointment, email info@physionow.ie