What is Pilates anyway?

Originally called ‘contrology’, Pilates is a non-impact exercise system created by German, Joseph Pilates.  He was quite a character by all accounts and passionate about physical fitness. He opened his first Pilates studio on 8th Avenue, NYC in 1926. 

Types of Pilates
We could say there are two types of Pilates – Equipment based (you may have heard of reformer Pilates) and mat Pilates.  I’m going to focus on the mat Pilates here. There are approximately 34 exercises or ‘movements’ in the original mat based program.  These exercises and the repertoire will vary from one school of Pilates to the next and come with different levels and modifications.

When I first started Pilates I had been working out in the gym for years and assumed I had a strong core. Turns out, as I sweated and panted my way through my first ‘100’ that was not the case.

The Core
The core of Pilates is just that, the core AKA our ‘powerhouse’.  The focus is on strengthening the core muscles from the pelvic floor to the diaphragm and the several layers of muscles that wrap around the trunk, all supporting good back health and optimum posture.  These muscles, not only allow us to move our spine through different planes (forward flexion, lateral flexion, extension and rotation), but are also involved in stabilising the trunk. 
The exercises reflect this – for some exercises we are moving the trunk, focussing on spine mobility, for others we are stabilising the trunk while mobilising the hip and/ or shoulder joints joints and moving the limbs.

Is it like yoga?
There are some similarities in some exercises/poses, but Pilates involves dynamic movement and repetitions or ‘cycles’ where we are moving in time with the breath. 

The Breath
For Pilates we encourage the use of lateral thoracic breath – breathing into the ribcage to facilitate the engagement of the core muscles and then moving in time with the breath – mostly exhaling on the more challenging part of the exercise.  For people beginning Pilates, the breath can get a little confusing, in these cases I advise, just keep breathing in your own way, avoid holding the breath, focus on the movement, the breath will come.

Pilates Principles
These can vary from one school to the next, but there are normally a few in common. E.g. control – controlling the movement, using the core engagement – no flailing here! Precision of movement, oh we like to be very precise, sometimes the smallest of adjustments can make a vast difference to the exercise. Concentration – co-ordination of movement & breath and precision do require concentration!  It’s most definitely a mindful way of exercising.  Breath – as outlined above. Centering – we’re all about that core / powerhouse.  Flowing movement – there definitely is an element of grace and smoothness to the movements.

Benefits of Pilates
There are so many! I hear from many of my students, they do Pilates for their back health and really notice the difference when they’re not doing it.  There is a focus on core strength, good posture and creating balance in the body. A strong and stable core also contributes to good balance, always important but perhaps particularly as we age. Some of the exercises can be complicated, regular practice can improve our co-ordination. With regular practice, improvements can be seen in joint mobility and muscle strength and flexibility and can help reduce the risk of injury.

My favourite Pilates movements?
Pelvic curl or shoulder bridge, roll up and spine twist for spine mobility. Side kick kneeling (as per picture above) for hip strength and mobility. Swan dive for strengthening those postural muscles. Leg pull for all over strength and stability. Rocker with open legs and rollover for a real challenge.

Is Pilates for everyone?
Yes, it can be for everyone.  My clients span a wide age group and variety of backgrounds with many practicing to support activities such as running, GAA, golf, tennis. There are conditions that require modifications e.g. osteoporosis and post natal mums, so it’s important to let your teacher know of any conditions / injuries. 

I can say in all honesty Pilates has changed my life, from a physical strength and confidence point of view to giving me a career that I love and am very grateful for.

‘Pilates is complete coordination of body, mind and spirit.’

Joseph Pilates

Tips for a Healthy Christmas..

The lead up to Christmas can be hectic, between shopping, preparations, social events, pressures at work, catching colds and perhaps travel. Christmas day can feel like the finish line in a hectic race and an opportunity to down tools, forget about rules, relax, overindulge for the holiday and deal with the fallout in January. And I’m not criticising that approach, but for those who don’t want to have a healthy-ish Christmas, here are a few tips.

1. Prioritise sleep. Try not to throw your normal sleep routine out the window. While a sleep in can be bliss (I realise for people with small folk to look after it might be something to look forward to in years to come), but getting to bed at a reasonable hour most nights and aiming to get around 7-8 hours will help maintain energy levels, support our immune system and help keep our mood and stress levels on an even keel.

2. Get out for a walk, or a cycle or some kind of exercise. Go on your own, with the dog, the family or use it as a way to catch up with friends. Again it will boost the energy, mood and feel like an accomplishment. I’m keen on the early morning ones. Getting out into the early morning light can help reset the circadian rhythm and help you get a better night’s sleep.

3. Mindful Eating. Picture this, you’re on the sofa watching a Christmas movie, there’s a box of Roses / Celebrations / Heroes / or if you’re posh, those Lindt balls, open beside you. By the end of the movie you reach for a sweet and can only find wrappers. What the?! Choose your choccie(s) before the movie and put the tub in another room. Ask yourself, ‘am I actually hungry?’ Recognise hunger v appetite. Hunger is the need for food, appetite is the desire for food. At mealtimes - get those lovely colouredy veggies into you and eat slowly, even take a two minute break in the middle of dinner and give your stomach time to let your brain know where it’s at!

4. Booze. Match your glass of wine or whatever your tipple is with water. It will help you pace yourself, stay hydrated and you’ll be going to the loo so often you won’t have time to drink as much.

5. Stress management - Christmas can be a hectic time. Delegating tasks, saying a nice ‘no’, not aiming for perfection, and taking some time out - maybe read a book, meditate or just screaming into a pillow, can help. We can’t control everything but what we can control is our reaction.

Happy Christmas peeps.

Life changing

It’s been quite a while since I’ve written a piece for my blog.  As much as I like writing, I like procrastinating more.  Ironically my last blog was December 31st, 2022; ‘The secret’s to a successful new year’s resolution’.  My new year’s resolution that year was to write a blog every two weeks.  That went well. 

But the time has come and rather than being about useful tips, it’s just an update and a story about change.

Where to start? In January of last year, I turned 49 and ‘Grá For Fitness’ turned seven.  They say life happens in 7 years cycles.  Who’s ‘they’ I hear you ask? Ah y’know – numerologists, astrologists and my friend Pauline. I’ve literally only realised 49 is 7 x 7.  Wow. Clearly it was time for another change, a big one.  Now, I don’t think of myself as one of those people who embrace change.  No, I’m not a fan.  I love my routine, I like knowing where everything is, familiarity is my friend.  My comfort zone is my happy place.

As much as I loved and felt blessed to be living in la la land for 12 years aka a roomy rental in Sandymount, the time had come to try and buy my own gaff. There had been previous attempts but staring down the barrel of 50 really focusses the mind.  It soon became apparent that Dublin wasn’t going to be an affordable option, so it was time to look to elsewhere. Home. Waterford. The sunny south east.

There were a few false starts.  I bid on and lost out on what I thought was my dream home. And while at the time that sage old line ‘what’s for you, won’t pass you by’ made my eyes do circuits of their sockets, it was true.  I found a little light-filled gem.  It had a small garden for Pablo the doggy and space for me to teach my online classes. It was spitting distance from Tramore town centre, with not just a view of the sea, but the sound of it too. All this and just twenty minutes from my folks.  As they would say themselves, ‘close, but not too close’.

Now if I can just point out here – when the auctioneer’s call  came telling me ‘your offer has been accepted’, it did not send me on a wild victory dance.  Nope. There was a strangled ‘that’s great, thank you’.  Part of me was relieved, delighted, grateful etc. but the part that doesn’t like change was sweating - I was going to be leaving the place I’d lived since 1997, uprooting my fairly well established little fitness business and pretty much starting again. 

After a bit of to-ing and fro-ing moving date was set for the end of October. It was time to start setting up classes.  An old friend of mine from Tramore pointed me in the direction of a wonderful new yoga studio in the area, as luck would have it they had been on the look out for a Pilates teacher.  I booked my first classes for the beginning of November.  With tremendous help from family and friends along the way, the move happened and the classes began with evening classes fully booked.

This afternoon, 5 months on, I spent pinning up posters for my fourth round of six week courses at Trá Beo.  People have been so kind, welcoming and supportive and teaching classes has been a lovely way to meet people in the community.  I am still working as a Pilates teacher trainer with the National Training Centre, which brings me to Dublin fairly regularly and has been nice to maintain that connection.  From July however, NTC will be running a Pilates teacher training course in Waterford.  Pilates teacher training is coming to the south east!

I do miss my corporates (buckle up corporate Waterford, you’re next on my hitlist) but I am really appreciating my old gang – when I say old I mean ‘fit and fabulous’ who have stayed with me online.  There’s a wellness retreat in Spain coming up next month and plans for some sunny south east day / weekend retreats in the near future along with a more fleshed out online offering, yes I have been talking about that one for a very long time, but I’m finally getting there.

What are the great things about living in Tramore? The sea, being close to family, re-establishing connections with old friends, how quickly I can get from A to B, the many buzzy businesses and the feeling of community with a multitude of activities going on. And of course the people.  Am I glad I made the move? Absolutely.

I’m looking forward to summer in a seaside town with long days of sunshine, who knows, I may even take up sea swimming.

Secrets to a Successful New Year’s Resolution

 Yup, it’s that time of the year.  The end and the beginning all within a very short space of time. A time for reflection on the greatest hits and misses learnings and an opportunity to make plans for the year ahead.  I have to admit I really like the Christmas / new year’s in betweeny bit when the air has gone out of the festive whoopie cushion and we can hopefully relax and take it easy. While I rarely make big plans for New Year’s Eve I do look forward to the new year and a new page. 

 I had been a staunch resolutionist for years, in fact I found my 15 year old self’s diary a while back complete with start-of-the-year resolutions which included – drink more water, don’t pick spots, stop thinking about whatshisname. Did I ever stick to them? Rarely, and that’s why in more recent years I’ve taken the foot of the resolution pedal. I have however been doing a bit of research and to start with I’m thinking of these resolutions more in terms of habits – creating good ones, eliminating bad ones and in a bid to give these habits direction, creating goals.  

Getting Started
Resolution – a firm decision to do or not to do something.

Habit - a settled or regular tendency or practice.
Depending on who you ask it takes 21, 66 or 250 days to make or break a habit, but really it depends on the individual.

Goal - the object of a person's ambition or effort; an aim or desired result.

We start with our resolution, my advice here is, to choose just one that you can really commit to, rather than having a long list.

An example of one of the most popular resolutions is ‘I want to get fit’. 

There are many ways to ‘get fit’, we need to decide what works best and is appropriate for us, let’s say our resolutionist decides on getting fit by running.  
Specific goals can help by giving us a focus e.g. I want to get fit and my goal is to run the Dublin half marathon in September.  Creating a running habit is what’s going to get us to our goal. More about goals a little later.

What’s your ‘why’?
This is important.  What’s your intrinsic motivation? Ask yourself why you want to achieve this resolution / create this new habit or break the old one.  Each time you answer, ask yourself why again.  Five times in fact.  Drill down to the core of why you want to do this. 

I was chatting to a friend today who says she wants to lose weight – I asked her why.  ‘Because I want to look better’.  But after the fifth ‘why?’ she said her life of late has been spent running around after her children, she wants to take back some time for herself, take more care of her health and have more energy and restore some of the confidence she feels she’s lost.  

Find something that relates to this intrinsic motivation – in my friend’s case it’s a photo of her when she felt great – place in a prominent place as a reminder of what you’re trying to achieve.

Make a plan
‘There are dreamers and there are planners.
The planners make their dreams come true.’
Edwin Louis Cole.

How are you going to do this? Do you have a specific goal in mind? Is there a timeline?

Let’s go back to our earlier example, ‘I am going to run the Dublin half marathon in September’.  This is your super goal.  But September is a long way away, we need to break that super goal into sub-goals e.g. I’m going to join a couch to 5k group, mid-March I’m going to do a Park run, I’m going to do the mini marathon in June etc.  

You create a plan to take you to your super goal and you are hitting milestones and achieving as you nail your sub-goals along the way.  Using the SMART tool can be a great way to create that plan and achieve your goal.

SPECIFIC – What is your specific goal?
MEASURABLE – How can you measure your progress? (With sub-goals!) Nothing is as motivating as progress!
ACHIEVABLE – You might need to do your research here or consult with an expert. Given the time available and/or the commitment you’re willing to make is your goal achievable? If it is fitness related, and you are starting completely afresh, a medical check-up is recommended. Is the goal reasonable enough to be accomplished?
RELEVANT – Is your goal worthwhile and will it meet your needs?
TIMELY – Giving yourself a timeline will help maintain your focus and accountability. `

Support and accountability
If you are trying to create a new habit it’s going to be a challenge.  Consider how you can support this yourself and how others can support you.  Supporting yourself can mean managing your stress levels – we all know how when we get too busy and therefore stressed all our good intentions can go out the window.  Also getting adequate sleep.  Lack of sleep can weaken our resolve regardless of what our resolution is.

Also consider asking for support.  Letting friends, family know what you’re trying to achieve, not just for support but for accountability.  Different examples of this can be asking your family to get on board if you’re trying to clean up your diet, so they’ll understand when they notice all the biscuits and sweets have been removed from the home.  Buddying up with a friend or joining a group is another way of finding support, accountability and ultimately helping you reach your goal.

Breaking bad habits  
Going cold turkey on a bad habit is very challenging.  Rather than just leaving yourself hanging, try replacing the old bad habit with a good one.  E.g. if you are trying to kick the daily 5pm glass of wine, replace it with a glass of sparkling water or a herbal tea or maybe go for a 15-minute walk – yes I can feel the eye rolls.  Do you like something sweet with your 11am cuppa? Replace it with sliced apple and nut butter, or whatever healthy snack tickles your fancy. 

Be aware of things that cue your bad habit e.g. a coffee has to be accompanied by a biscuit, a glass of wine by a cigarette, be mindful and be prepared.

Falling off the wagon
It happens to all of us, don’t waste time beating yourself up, just get back on.

And lastly – this doesn’t have to happen on January 1st. It can start whenever your plan is in place and you feel ready and committed to making a change.

Good luck and Happy New Year!

What's the secret to maintaining a healthy diet, saving money and reducing waste?

While maintaining a healthy diet has always been important to me, saving money and reducing waste are becoming equally so.  I’ve found the key to these 3 goals can be narrowed down to one thing – planning.  Plan your meals, plan your shopping list around your meals, plan for leftovers and learn some hacks for reducing your food waste. 

Plan your meals for the week and plan your shopping list around it.  

-       Take some time, sit down and plan your healthy meals for the week. 

-       Research healthy recipes.  Maybe incorporate one new recipe per week.  (Personally more than one a week would send me into a tailspin). Check what ingredients you already have so you’re not doubling up when you go shopping.

-       Check out online the weekly special offers at your supermarket and incorporate those into your meal plan – there’s no point snapping up fresh food deals if you’re not going to use them.

-       Keep your shopping list handy during the week so when you’ve squeezed the last out of the ketchup bottle, you add it to the list as opposed to making a special ketchup trip after you’ve done the main trip and picking up 5 extra things you don’t need!

-       Work leftovers into the plan e.g. if you’re having roast chicken one night, chicken caesar salad the next day.

-       If you’re a meat-eater, aim to incorporate vegetarian options e.g. bean stew, chickpea curry – healthy and cheaper.

-       The likes of stews and curries are fantastic for batch cooking – I’m not into the idea of taking a Sunday afternoon to do a load of batch cooking, instead just do a big batch whatever day you’re cooking and freeze what you don’t use…or eat it the next day – it tastes better the second day right?

-       Frozen vegetables can be just as healthy as the fresh stuff and sometimes maybe even more so as they are frozen directly after being picked.  These are a great way to reduce waste.

-       Eggs – I always have a box of these handy.  An omelette is a wonderfully healthy easy fall-back. Use the egg freshness test if you’re near or go past the use by dates; Place an egg in a jug or cold water. If it sinks it’s fresh.

-       If you have the cupboard space stock up on healthy long life staples to fall back on – wholemeal pasta, brown rice, cous cous and tins of beans, lentils etc..

- Dried herbs and spices last for ages and can really boost a dish. They count as one of our 5 a day, but again only buy them if you need them.  I seem to have some kind of fear of running out of cinnamon and cumin – you don’t need 5 jars of them, Gráinne.

-       Now, let’s face it – if you’re trying to clean up your diet, biscuits, crisps, chocolate sweets etc. should not be on that list.  If they’re not in the house, you can’t eat them. Aldi and Lidl are both good for bags of nuts and seeds which can make great snacks.

Hitting the Shops
-       Try and limit yourself to one weekly shop, so you’re not dropping into the shops randomly to pick things up with exceptions like milk.

-       Stick to that shopping list.

-       My preferred supermarket for the big shop is a little further away, so to save petrol I’ll try tie my shopping in with another trip. Yes.  Hardcore money saving efforts.

-       After years of resistance, I’ve finally given into the clubcard to access special offers and gain points.

-       Avoid going shopping when you’re hungry.

-       Always check those use-by dates. Reach for the back of that shelf for longer life!

-       Shopping later in the day you can often get fresh food at reduced prices, although in the evening, it can also mean the shelves aren’t as well-stocked.

- Money-saving offers are only saving you money if you’re going to use / eat the extra items. If you have the storage space however special offers on long-life staples or non-perishable goods can .

-       How loyal are you to brands versus own brands? Be aware of the price differences. There can be great savings to be made here.

-       Avoid buying prepared food like carrot baton bags and grated cheddar, they tend to be more expensive and use more plastic.

-       Get competitive - be aware of how much you spend on your weekly shop and see where you can reduce it each week. Becoming a grocery shopping ninja!

- Unless during your research you’ve realised there is something on the middle aisle that you really need - ignore it, run past it or maybe wear a pair of blinkers.

- if you have time and have access to some of the wonderful Asian food markets around, you can make great savings on many healthy foods including rice, pulses, tofu, edamame, spices, seitan, kimchi etc. (thanks to my cuz, Mairead for this great tip!)

Reducing Food Waste
-       Learn how to store your fresh food correctly, find out where it should go in your fridge from a freshness but also safety point of view. The same goes for your freezer, learn how to use it properly.

-       Bread – how often do you throw this out? If the answer is ‘often’, slice your bread if it’s not already sliced and store it in the freezer.  Or if it’s already a little on the stale side use it in a recipe or convert into breadcrumbs, use immediately in a recipe or freeze for a later date.

-       Flour – did you partake in the covid bread-making craze? Be aware of foods like flour hiding in the back of the cupboard.  Be realistic.  Avoid buying if you’re not going to use them or give them to a baker friend if you’ve tried once and decided you’re not actually bake off material.

-       Is your fruit a little on the soft and overripe side? Add it to a smoothie.

-       Have your carrots, broccoli, celery become a little bendy? Make a veggie stock and freeze it.

- Use up that chicken - recipe here for chicken stock which can then go into the freezer.

-       Stir-fries are a fantastic, quick and easy way to use up veggies if it looks like you’re not going to get through them.

-       Went overboard with the fresh herbs? Tear them up, pop them in ice cube trays with some water. Freeze and use them when you’re cooking.

-       If you have a bottle that isn’t going to be finished, again freeze it in ice cube trays and use for cooking.

-       Challenge yourself and your family to make sure all the fresh food is used every week. 

Check out resources like https://www.safefood.net/ and https://food.cloud/ for more information and tips.

Have any tips that you’d like to share? Please pop them into the comments!

How much water do we really need?

How often have you heard the advice, we should ‘aim to drink 8 glasses of water a day’?  I think I’ve included this in my new year’s resolution list every year since I was a teenager and spent the rest of each year berating myself because I never seemed to achieve it.   Increasingly I’ve come across interviews with medical experts including kidney specialists who have been speaking out against the 8x8 directive, there’s even a hashtag ‘#hydrationbollocks’ doing the rounds.  They claim you don’t actually need to drink 8 glasses of water a day to stay hydrated.  It’s a myth.  

I’m trying to remember when it became a thing and perhaps it was the supermodels who started it – looking fabulous while lugging around giant bottles of water at fashions shows, along with marketing campaigns from bottled water companies and water bottle companies and the oft-repeated 8x8 advice has fuelled our thirst for of optimum hydration.

I asked my mum and my aunt who were teenagers in the ‘60s if they had any memories of living in fear of dehydration, there was a resounding ‘no’, they don’t remember any advice around water intake, apart from sticking it in the kettle for a cuppa.  My Mum was wondering if it all kicked off when people started going to gyms – maybe?

 In recent years so obsessed are we with hydrating, there has been a rise in the number of cases of hyponatremia (drinking too much water), particularly amongst amateur marathon runners.

It’s not entirely certain where the 8 x 8 advice originally came from – it’s a toss-up between a report from the Food and Nutrition Board of America’s National Research council in 1945 suggesting the body needs one millilitre of water for each calorie of food or nutritionist Frederick J. Stare in the US in the mid ‘70s who recommended an equivalent of 8 x 8oz glasses of water a day to function properly, what his report actually stated though was “For the average adult, somewhere around 6 to 8 glasses per 24 hours and this can be in the form of coffee, tea, milk…fruit and vegetables are also a good source of water."  Like Chinese whispers, the message has been distorted. 

We don’t need an additional 8 glasses of water on top of everything else we’re taking in – to varying degrees water is in almost everything we eat apart from oils and sugar, and the body is adept at removing fluid from the food and beverages we consume. Based on a regular diet, we actually get around 20% of our daily fluid requirement from our food.  For example, milk – full or skimmed – contains around 99% water and as it’s a source of protein too, serves as an excellent post-workout drink.  

Contrary to popular belief tea and coffee are not dehydrating – now obviously too much caffeine isn’t good for you and people process it differently, but yes even these beverages contribute to your hydration levels (woohoo!).

According to Prof. Neil Turner, kidney consultant at Edinburgh university, for the regular healthy individual, even the pee colour chart is bunkum. Speaking of pee, Stuart Galloway, professor or exercise physiology of Exeter at the university of Stirling reckons 5-7 times a day is about normal, more than 8 and you’re probably drinking too much.

There are times of course when drinking water may be advised by your medical professional, for example, if someone has had a bout of vomiting/diarrhoea or kidney stones or urinary infections.  Also, elderly people may need a reminder to drink.  

In his ‘Just One thing’ podcast, Dr. Michael Mosley suggests a glass of water with each meal is sufficient, but for the most part, it seems whoever the marketeer was that came up with the tagline ‘obey your thirst’ was right.  Drink when you're thirsty.

And just in case you’ve heard the advice against drinking water with a meal because it affects the digestive juices – again there’s no scientific basis to this either, water aids our digestion.

PS I absolutely admit this is slightly contradicting my previous blog re hydration BUT we learn as we go, in truth I will no doubt continue to sip water while I’m sitting at my laptop and at the gym, but I am going to be more mindful of my thirst and let that direct me.

6 Simple Tips for a Healthier Working Day

We spend most of our week working, so why not take advantage of this time to help optimise our health. Here are some simple tips to show you how.

Stand up

We’ve all been in this situation – we’re madly busy at our desk or just engrossed in a task and all of a sudden we realise we’ve been sitting for a couple of hours hunched over our computers.

 Sitting for long uninterrupted bouts can have a detrimental effect on our metabolism, circulation and even bone health.  Being in a seated position for extended lengths of time can create muscle imbalances – our posture and back health can be impacted and over the long term it can leave us more susceptible to uncommunicable diseases such as heart disease or type 2 diabetes.

Office workers in particular will spend 70-80% of waking hours seated.  

The good news is standing and moving around for 2-3 minutes every hour can help remedy long hours at our desks.  My issue here is wandering off for half an hour and not being able to remember what I was doing when I come back.

There’s an app that can help us – of course there is, in fact there are a number of them.  I use ‘Stand up’.  It’s free, you can set the hours you want to work within and how often you want it to go off to remind you to stand up and move around.

Another option of course is standing  / walking for your phone calls or standing for your zoom or in person (ACTUAL IN PERSON!) meetings.  In fact holding ‘standing meetings’ has another advantage – they tend to get wrapped up a lot quicker.  Standing more often burns more calories and can have a positive impact on our sleep. 

Introduce some house plants

Indoor air pollution can be caused by VOCs – volatile organic compounds, are tiny chemical particles in the air from the likes of aerosols, cleaning productions, plastic, furniture as well as carbon dioxide.

Plants can improve air quality by absorbing carbon dioxide and releasing oxygen through photosynthesis, they increase humidity by transpiring water vapor through their leaf pores, and they can absorb pollutants like the aforementioned VOCs, on the external surfaces of leaves and on the plant root-soil system.

In the past studies have shown adding plants to office space to can help employees improve their mood, memory and concentration and possibly contributing to a reduction in headaches, coughs and other chest related illnesses.

In a small room with high levels of natural light, 5-6 plants can have a positive impact. The fast growing, thirsty plants work best e.g. Peace lillies and devil’s ivy.

Mobilise Your Hands!

 Reduce the wrist of carpal tunnel syndrome and repetitive strain injury by the some simple hand and wrist exercises during the day.  Shake out your hands, interlace your hands roll your wrists, make a fist and then stretch your fingers out as far away from each other as you can.  Interlace your hands and push your palms away.  Try ‘spiders doing push ups against a mirror’ touching your finger tips to each other and splay them in and out.  

Exercise your eyes

There’s nothing like staring at a screen for to make your peepers feel tired.  Exercise those ocular muscles with the 20-20-20 rule.  Look at an object 20 metres away from your screen for 20 seconds every 20 minutes.  I was delighted to find out that eye rolls are also beneficial, I’m pretty sure I’d get into the medals in the eye-rolling competition.

Make the most of your lunch hour

Sometimes it’s easier to stay at your desk and work, get a bit of online shopping done, some life admin or just have a rummage around on social media.  But if you can, get moving.  Get out for a walk.  If the weather isn’t lending itself to outdoor activities, get some stretches or even a few strength moves at your desk.  Try some seated cat cows, side stretches, some gentle twists, a seated (on your chair) forward fold where you rest your trunk onto your thighs and enjoy that yummy back stretch.  Or if you’d like to get a little more energetic, some squats to your chair, single leg squats, tricep dips against your chair or push ups off your chair or desk.  

Stay Hydrated

You don’t need to guzzle gallons of water to stay hydrated but keeping a bottle of water on your desk serves as a nice reminder.  We need water to hydrate the brain (it’s 90% water!), digest food and flush out our kidneys and to replace the water we lose through exhaling and sweating.  Try drinking a glass of water before a meal, which can not only hydrate us but can also stop us overeating.  Staying hydrated can help can help reduce headaches and fatigue as well as support our cognition and overall performance.

Men need about 2l of water a day women about 1.6l, if you’re exercising / sweating profusely, you may need more. Herbal teas and milk are also hydrating.   Peeing around 5-7 times a day is about the norm – and it’s another way of getting us up and moving.   

4 Reasons Core Strength is Important for Runners

Our core is not just about the abdominals but includes all the muscles that wrap around our trunk as well as the glutes and pelvic floor. For runners we want to maintain stability in the trunk to allow the legs and arms to move easily, making the overall action less effortful.  A mixture of Pilates and yoga can offer us a well-rounded solution to support our running life.

Run tall, Breathe easy
We want to be able to ‘run tall’ and maintain a neutral spine, if our core is weak and we are running regularly our posture can be affected resulting in rounded shoulders and tighter chest muscles inhibiting our breathing.  Being able to breathe easily is vital for a comfortable run.
Exercises: Planks, chest stretches, cobra pose.

Strong glutes to run faster (and uphill)
The glutes (bum muscles) provide power to drive the body forwards – think of a sprinter’s physique.  Strength in our glutes (and overall core) will give runners more power and speed, useful for short sprints or when tackling hills and adding to overall resilience.
Exercises: Pelvic curls / glute bridges, walking lunges with weights, locust pose.

Creating stability in the trunk and limiting rotation
While the obliques – abdominals at either side of the trunk – are key for rotation of the trunk, they also help us stabilise, minimising the movement of the upper body while running. This stability creates more efficiency in the movement in a forwards only direction rather than swaying side to side.  Being able to stabilise the trunk when running also allows us to be more energy efficient.
Exercises Side plank (on hand or forearms) – add dips or side leg lifts, airplanes (kneeling with arms out to the side, flex laterally and bring yourself back to upright), chest lift with rotation.

Injury Prevention
Unfortunately, injuries are not uncommon amongst regular runners. A weak core can contribute to injury from pelvic floor issues to stressing knee joints, to lower back pain and even plantarfascitis.  Injuries can particularly effect runners who have desk-based jobs who may already have muscular imbalances effecting posture, glute strength, hamstring flexibility or lower back health.  A routine that includes core strengthening and stretching can help protect us from injury
All of the above recommendations plus, low lunges, supine hamstring stretches (use a strap or band to stretch leg up).

5 Simple Tips For A Healthy Start To Your Day

Now I realise that not everybody is naturally a morning person, so it might be enough to just drag yourself out of bed rather than adding items to your list of things to do in the morning, but these measures are very simple and each one can help enhance your day.

1)    Hot / warm water and ginger first thing
Ginger is great for our digestive system, it also has anti-oxidant, anti-bacterial and anti-inflammatory properties . I keep a jar of peeled, chopped ginger in the fridge, I have a big beer tankard that I pop it into first thing in the morning, I then try and drink the whole thing before my first class / client appointment, which doesn’t always happen, but when it does I feel smugly hydrated. I keep it topped up with hot water throughout the day.  Most of the nutrients are just inside the skin, so try to lightly peel rather than chop too much of it away.  

2)   Consider including protein in your breakfast
It’s important we get enough protein in our diet. Protein is involved in building and repair in the body and is vital for healthy muscles and bones. From mid / late 30s onwards we start to lose muscle and bone, women in particular during perimenopause / menopause are effected by the depletion of oestrogen and need to be mindful of their bone mineral density.  Eggs are the gold standard of protein and a perfect breakfast option (if you like eggs!).  Protein, as well as providing material for muscles and bones, will keep you satiated for longer and you won’t get that energy peak and drop that you can get from many processed cereals and juices*.  Can’t do the eggs? Porridge also fairs well on the protein front and you can add some seeds and a dollop of live natural yogurt which contains protein and healthy bacteria to benefit your gut.

*With cereals and juices check out the ‘sugar’ from carbs on the ingredients label.  A breakfast high in sugar may provide a satisfying energy surge straight after eating but can leave us feeling hungry or sluggish mid-morning once that surge subsides.  E.g. Flahavans porridge contains .9g sugars from carbs per 100g whereas Special K contains 15g sugar from carbohydrates per 100g.

3)    Cold water showers
If you’re not into early morning sea swims, 30 sec to 2 minutes of cold water add the end of your shower can actually have similar health-enhancing benefits – helping to boost the immune system, as well as energy and mood.  Research is starting to show that cold habituation decreases inflammatory responses over time.  So try a quick cold blast at the end of your nice steamy shower, perhaps not quite as sociable as the sea swims, but certainly easier and convenient.  And just for the record, I’m totally into early morning sea swims…mid-summer…in Greece.

4)    A brisk morning walk
Getting out for a brisk walk in morning light can actually help improve your sleep, boost your mood (helping to offset the effects of SAD in the winter) and cut your risk of heart disease and diabetes.
Any form of walking outside during the day is good, but going in the morning is like a gentle alarm to let our body and brain know that the day has started.  Light helps reset our body clock, which in turn tells our body when to go to sleep and when to wake up.  The earlier you have exposure to daylight the better for your sleep, possibly even making it deeper with less chance of waking up.  Light exposure also triggers the release of serotonin which is a feel good hormone, helping to boost our mood.  Brisk walk = moderate-intensity exercise where our heart is beating a little faster, we’re breathing a little heavier but we can still hold a conversation.

5)    Some Gentle Stretches
Simple stretches, the likes of child’s pose, lying on your back and hugging your knees to your chest and figure 4 stretch are all lovely and simple stretches to do in the morning to help stretch the muscles around hips and lower back.

The Benefits Of Exercise Snacks

When I hear the word ‘snack’ – my mind goes to slices of apple and almond butter or those fabulous Nairns coconut oat biscuits, but no, I’m talking about exercise snacks here.  Convenient bitesize chunks of exercise, which we can easily fit into our day and which research has shown to be as beneficial than longer bouts of exercise and in some areas even more beneficial.  

The HSE and NHS recommend a minimum of 30 minutes of moderate-intensity exercise (e.g. brisk walking, cycling or any activity where you’re breathing a little harder, upping the heart rate) for adults five days a week.  It doesn’t sound like much however life can get in the way and sometimes 30 minutes can get swallowed up by our day.

So what are the benefits…?

1.     Convenience
One of the top reasons people give for not exercising is time.  But finding 15, 10 or even 5 minutes a few times a day make exercise a lot more accessible.  It might mean getting up 15 minutes earlier to do a quick online class, it might be just doing 3 x sets of squats while you’re in your kitchen waiting for the kettle to boil, if you’re going to be on a call for walk can you put your earplugs in and do it while you’re walking?  Perhaps it’s just going up and down the stairs a few times.  Another convenient thing here is that we don’t need to get changed into our fitness gear or use equipment.  We just need to move.

2.     Boost Metabolism (several times a day!)
Short chunks of exercise during the day may actually help you burn more calories – because you can maintain a higher intensity for a shorter period, but also you’re powering up your ‘engine’ more than once a day benefitting from that afterburn effect of exercise.  

There is evidence from a small number of studies that short bouts of exercise throughout the day can have a more favourable effect on fat loss and LDL cholesterol than longer bouts.

3.     A great way to start to exercise or return to exercise
If you have never exercised before, and it’s never too late to start, short bursts of exercise a few times a day is a great way of easing yourself in gradually.  The same applies if you’re returning to fitness after an injury or illness, start with small chunks and build yourself up, allowing your body to adapt and fitness to rebuild. Be mindful that you should seek clearance from a health professional if you’re starting out or if you are returning after serious health issues.

4.     Improve Your Energy & Productivity
Apparently Dan Brown, author of the ‘Da Vinci Code’ does one minute of push-ups for every hour that he writes. He finds it helps boost his energy and productivity and we all know that sitting at our desk for hours on end can have a detrimental effect. Setting a timer to get up and move every 45 - 60 minutes can be a useful way to help you get snacking.

5.     Enjoy the exercise mood boost several times a day!
Physical exercise works as a trigger for happy hormones, helping to improve our mood and benefitting not just our physical health but our mental health too. 

Snacking just doesn’t get any better!

If you’d like to try out some exercise snacks I’m doing a 15 – 20 minute exercise challenge Monday to Thursday from 7.30 on Insta live.  Join in or do the recording. 

Vegetarian Nut Roast - it's not just for Christmas...

Every year for Christmas, the chef, aka the Ma makes a nut roast for me ‘the awkward vegetarian’. Now I’d just like to point out I do volunteer to cook, but while my brother is often stand-in or sous chef, I’m usually relegated to clean-up duties and alternate shifts with my Dad. My lack of success in being allowed to cook a full meal for my family reminds me of my attempts to get a solo singing part in my primary school plays - they always found something else for me to do. Ok, I just had to get that off my chest - back to the best ever vegetarian nut roast. The champion nut roast of Christmas 2021 - recipe from none other than Delia Smith.

Whoomp here it is;

Curried Nut Roast
serves 4

225g mixed hazel, brazil and/or walnuts, finely chopped
8 tomatoes, peeled and chopped
1 medium green peppers, de-seeded and finely chopped
2 medium onions, finely chopped
75g wholewheat breadcrumbs
1 clove of garlic, crushed
1 teasp dried or 2 teaspoons chopped fresh mixed herbs.
1 tbsp mild curry powder or 1 teaspoon hot madras curry powder
1 egg beaten
Olive oil
Salt and freshly–milled black pepper

Preheat oven to gas mark 7 / 425°F / 220°C
Grease a 7 inch/18cm square cake tin
Begin by gently frying the onions and chopped pepper in a little oil until they are softened (about 10 minutes).
Meanwhile, mix the nuts and breadcrumbs together in a large bowl, adding the garlic, herbs and curry powder. Then stir in the onions, pepper and tomatoes, mix very thoroughly and season. Now add the beaten egg to bind the mixture together.
6. Finally, pack the mixture into the prepared tin and bake for 30 to 40 minutes until golden.

A homemade tomato sauce is a perfect accompaniment for this. It’s also yummy served cold with a salad.

I almost forgot…Happy New Year Peeps!

A Mini Adventure

While my work life remains fully online for the next few weeks, I decided to make hay while the sun shines and try this whole working from abroad malarkey and what better time to do it than October? The temperatures are dipping in Ireland, but it's still a balmy average of 26 degrees here in El Puerto de Santa Maria, on Spain’s Costa de la Luz, the sun is still here, but the bulk of the tourists and mozzies have departed.  

I found a little airbnb apartment in this town where I've never been before and so far so good.  Having done a little bit of research before I arrived, I’ve been getting my bearings.  My first task was to get myself to Decathlon which is only 1.7km up the road.  I needed a good thick yoga mat and dumbbells for my classes. I walked up on the toasty warm Saturday morning - loaded up, was very pleased with myself coming out of Decathlon, loaded down with 8kg of equipment.  It turns out they don't have Uber in El Puerto.  Cue a very puffy panty sweaty walk back to the apartment.  Later that day, not fully convinced by my apartment’s wifi - hence the reason there’s no picture included in this post - it doesn’t like uploading or downloading and is downright contemptuous towards netflix, I attempted to buy a dongle from Vodafone, but after much gesticulating and fruitless googling, I left empty-handed. Spanish for dongle anyone?

If you like fish, I’m pretty sure you would love it here, the place is falling down with fish restaurants. I don’t. I wish I liked fish and instead of being a pesky vegetarian could be a pescetarian.  I also wish I spoke more than ten words of Spanish.  My usual tapas staple in Spain of tortillas, pimientos de padron and deep-fried aubergine have been replaced with fishy versions.  I was close to fainting yesterday when I found a place that served a non-meat or fish salad.  With all that said the supermarkets and food market are fabulous AND I have to keep reminding myself and everyone else, that I'm not actually on holiday, so eating out every day isn't part of the plan.  And I am determined to improve my Spanish.  Lessons start this week.

But life is settling into a routine, I've got into a nice little morning ritual - up early, do all the usual bits I do when I'm at home but I have an extra hour to do it and don't have any of the distractions.  My new favourite morning activity is listening to the Irish weather forecast. Gloat? Me? Never!

While I have a close friends a couple of hours up the road and down the road, I don't know anyone else in the immediate area, however I am determined to make an effort to meet some people.  With a major push to exit the comfort zone, I joined an ex-pat facebook page where I found a  Spanish teacher, have been invited on a hike and wrote a post saying where I was, that I was a total newbie and would anyone like to meet for coffee.  My toes were absolutely curling when I did it and it does feel like standing in the middle of a playground asking would anyone like to be my friend?  After several 'likes', which mortified me further, I've found a willing coffee companion who can hopefully give me the inside track and isn’t deranged.

So for the next few weeks, I'll be broadcasting live from El Puerto - business as usual - think Emily in Paris but 'Gráinne in El Puerto de Santa Maria', really rolls of the tongue, and more Decathlon and flea markets than Chanel and Balenciaga.  I've yet to find an extremely handsome chef who makes a great Spanish omelette in the building but I'll keep looking. 

Hasta luego babies!

The Joy of Decluttering

Fear not, I am not going for another career change and stepping into the wonderful world of professional decluttering.  As a life long hoarder, I know my limitations.  That said at the beginning of this year when we were just starting into our third and most severe lockdown I had a burst of energy in early January and swept through the apartment stripping the shelves of books that I had either read or knew I would never read and boxed them up along with DVDs, ornaments and some ‘token’ clothes – the clothes I knew, were going to be a whole project in themselves…  

Where did this sudden need to declutter come from?  Well aside from the usual new year rush of blood to the head, I had decided in November I should move to Lisbon and see out the pandemic from there.  All my yoga, Pilates and fitness classes were fully online and I love Lisbon and airbnb rentals were hugely discounted.   Why not?  That was it.  Decision made.  I was doing it.  Anyone I mentioned it to thought it was a wonderful idea and were mad with envy.  Yay, go me.   So what stopped me?  Well I hadn’t quite figured out all the details but the thought of what I would do with all my STUFF put a stop to my gallop. 

All this stuff I had accumulated over the years was completely weighing me down.  The stress of figuring out what I was going to do with it was keeping me awake at night.  The Lisbon idea got put on ice and I got back to sleep, but the need to declutter seed had been planted.  

After my initial January purge the apartment looked much neater and I was very pleased with my work, but because the charity shops were closed even though all the items were boxed up, they were still taking up space in the apartment and kind of in my head as well.  With the cold grey days of January and the least fun of all the lockdowns, my motivation to sweep the decks went from 60 to zero.

Although my de-cluttering had come to a grinding halt, I figured I would augment my efforts slightly by listening to Marie Kondo’s book ‘The Life-Changing Magic of Tidying Up’.  This was interesting and I definitely picked up some useful tips but in places it sounds like her constant need to create order was almost a disorder.

I also watched The Minimalists documentary on Netflix, which reported the fact that the average American household has more than 300,000 items and maintain that the reason we accumulate all this ‘stuff’ is because we think it will make us happy.  These two guys got rid of most of their worldly goods and felt their lives improved exponentially because of it.  

As May drew closer, the restriction I was most excited about being lifted was essential retail – which would allow me access to the charity shops.  As serendipity would have it the week prior to that, I received an email from Rhoda of Designer Rooms who was offering wardrobe edits, an opportunity to de-clutter and rethink your wardrobe.  This was a no brainer for me.  Within minutes I had booked a session.  I had met Rhoda a few years and subsequently rented a designer dress from Designer Rooms for a wedding.  This woman knew her way around a wardrobe and was the epitome of patience and I also figured it’d be a bit of craic.

We discussed beforehand what my goal was for my wardrobe and I sent her a picture of my wardrobe(s)which were exploding with clothes.  In spite of the pictures, she still showed up.  We methodically went through everything in the wardrobes until there was a giant clothes mountain on my bed. With care and diplomacy and just the right degree of firmness (from Rhoda) we started to eliminate.  There were so many items that I had held onto for years some for sentimental reasons, others because I really liked them but they were verging toward tatty or had gone passed that point and moved on to raggy. 

Four sacks of clothes and a big box of shoes and boots later we were done.  Rhoda had completely re-organised the wardrobes so they no longer looked like TK maxx’s sale rails and more like a boutique – with actual space between the hangers.

This all took around 4 hours.  But I didn’t stop there. When Rhoda left I continued on my roll.  With new eyes I realised there was so much more stuff around the apartment that I had missed the first time around that could go.  What started at 10.00 on a Saturday morning finished at 8.30 that night. 

The following muggy May Monday morning I skipped along to the charity shops – or as much as you could skip while carrying heaving boxes and bags.  I had cleared out various pots and pans and along with other items these went to the recycling on the way home.  I got back to my apartment a sweaty mess but most definitely feeling lighter and liberated.

Rhoda followed up with an email and wardrobe moodboard about how I could consider putting existing items together as outfits and l have definitely put more thought into this in the last couple of months.

 The apartment declutter continues in spurts, but my bedroom has stayed mostly neat and tidy since Rhoda’s visit and I no longer spend a large part of time trying to find things that I have mindlessly mislaid.  One of the benefits of the declutter apart from more space is just more awareness about where I’m putting things but also because I appreciate that space I’m much more mindful about maintaining it and not replacing it with more clothes/clutter or automatically saying yes when someone offers me something e.g. the yogurt maker that they bought but have never used.

I heard on the radio today that ‘maxilism’ in home decor is now becoming a trend, which I’m kind of surprised about. For me, I have found the great clear out of 2021 a way of simplifying my life which I want to continue with, being kinder int he long run to the environment and without a doubt it has a positive effect on my mental health.

By the way would anyone like a yogurt maker that has never been used?

What's The Best Yoga Mat?

I get asked occasionally ‘what is the best yoga mat?’.  Rather than recommending a specific brand (although I am going to mention a some), I usually recommend yogis consider a few things when they’re choosing their mat. It’s not just about ‘what is the best yoga mat?’, ‘but what is the best yoga mat for you?’.

Thickness
For my first yoga teacher training which was a one month long 200-hour training course in India – I brought a regular run of the mill mat along, I gave no consideration really as to how long I was going to be spending on it, on a wooden floor.  Big mistake and my bones did not thank me.  While most of us aren’t going to be on the mat for hours a day, it’s still good to have a little bit of padding – but not too much either as trying to balance on one leg can be challenging enough without adding to that challenge with a mat that’s too thick or even spongy.  I find a thickness of between 4mm and 6mm works well.

Size & Weight
Length-wise – consider your own height of course, most mats will be around 183cm long x 61cm wide, which for me at 5’7” is spot on.  I do have a Liforme yoga mat however which is 185cm x 68cm and I really appreciate those extra few centimetres.

When you’re buying your mat, consider where you’re going to be using it.  If you’re travelling with it on foot or on your bike, you need to consider the weight.  I really like the aforementioned Liforme mat (which has really handy alignment markers) however at 2.5kg, I do find it a bit too heavy to sling over my shoulder and walk or cycle to the studio (they do have a travel mat option).  The weight of a regular mat is around 1.5kg - 2kg.   Consider where you’re going to be using it.   If you are actually travelling abroad (imagine that!), many brands do a lighter travel version, I have a Jade travel mat, which is very pliable and easy to fold up and fit in a bag or case.

Grip
This is important, you don’t want your downward dog sliding away from you thanks to sweaty palms.  My advice here is to look out for ‘anti-slip’ in the product description and read the reviews before buying.  If you already have a mat that’s a bit slippy, use a thin towel on top.

Sustainability & Price
Most brands will state upfront if their mats are sustainably made e.g. with ethically sourced natural rubber and either biodegradable or recyclable, if it’s not immediately clear just check out the product details.  Yoga mat prices range from around €25 to €180 and everything in between, no doubt beyond that too. You might expect to pay a bit more for an eco-friendly mat but I found this mat at an Irish Yoga store, Pure Mind online yoga store and it’s made from eco-friendly recyclable PVC and really good value at €39.90 and you’ll find funky sustainably produced mats at the Irish brand Downward Dog Club from €46 - €58.

Brands
It’s great to see homegrown Irish brands producing yoga mats, including Holder Eight – their designs are just gorgeous, there’s also Flow State with really graphic, dynamic designs and Greener Me who produce a cosy wool yoga mat.  Other good mat brands to watch out for include Jade, Manduka and Liforme. 

Have you found a mat that you really like and can recommend?

My All Time Favourite Healthy Bread

‘Life Changing Loaf Of Bread’ - This is my favourite healthy bread recipe and it is a fantastic nutty seedy wheat free bread alternative to the daily doorstep. Not only is this fibre-rich bread a great source of protein, minerals and healthy fats it also has psyllium husks which are fantastic for your digestive system.

I always have a loaf of this on the go, not only because I love it but because it is a really easy bread recipe.
I slice it up and freeze it and just keep two slices out which I toast for lunch. It’s delicious with hummus or avocado as a spread and whatever topping you like - smoked tofu, smoked salmon, cherry tomatoes or just a drizzle of olive oil or whatever you’re having yourself. It’s also nice to chop up in chunks and chuck on a salad.

The Life-Changing Loaf of Bread
Makes 1 loaf

Ingredients:
1 cup / 135g sunflower seeds
½ cup / 90g flax seeds
½ cup / 65g hazelnuts or almonds (I use brazil nuts as well)
1 ½ cups / 145g rolled oats
2 Tbsp. chia seeds
4 Tbsp. psyllium seed husks (3 Tbsp. if using psyllium husk powder)
1 tsp. fine grain sea salt (add ½ tsp. if using coarse salt)
1 Tbsp. maple syrup (for sugar-free diets, use a pinch of stevia) I use agave syrup as well.
3 Tbsp. melted coconut oil or ghee
1 ½ cups / 350ml water

Directions:
1. In a flexible, silicon loaf pan combine all dry ingredients, stirring well. Whisk maple syrup, oil and water together in a measuring cup. Add this to the dry ingredients and mix very well until everything is completely soaked and dough becomes very thick (if the dough is too thick to stir, add one or two teaspoons of water until the dough is manageable). Smooth out the top with the back of a spoon. Let sit out on the counter for at least 2 hours, or all day or overnight. To ensure the dough is ready, it should retain its shape even when you pull the sides of the loaf pan away from it it.
2. Preheat oven to 350°F / 175°C.
3. Place loaf pan in the oven on the middle rack, and bake for 20 minutes. Remove bread from loaf pan, place it upside down directly on the rack and bake for another 30-40 minutes. Bread is done when it sounds hollow when tapped. Let cool completely before slicing (difficult, but important).
4. Store bread in a tightly sealed container for up to five days. Freezes well too – slice before freezing for quick and easy toast!

This recipe is originally from holistic nutritionist Lisa Britton of My New Roots blog

Yoga & Pilates - What's the Difference?

‘What’s the difference between Yoga & Pilates?’ is a question I am asked quite often. I sat down yesterday morning with the intention of writing a few words explaining the differences between Pilates and yoga. Who I was I kidding? Even though I tried to stick to the basics and keep it as simple as possible, including sticking with Pilates matwork, it still took me nearly two days to finish.

Origins

Yoga
The origins of Yoga (meaning ‘yoke’ or ‘union’) can be traced back to 5,000 years (or 10,000 depending on who you ask) ago in Northern India to the Vedas (or Rig Veda) a collection of sacred poems and hymns where yoga was first referenced.  Yoga progressed through the ages from what was originally a meditative and spiritual practice to incorporate asana ‘physical’ practice the discipline of ‘Hatha yoga’.  In the early 1900s, the Indian yoga teacher Krishnamacharya revolutionised the teaching of yoga. He and his protegés have greatly influenced how yoga is perceived and taught in the western world.

Pilates
Joseph Pilates (1883 – 1967) developed the Pilates technique (initally called ‘contrology’) in the 20th century.  Originally from Germany he started to develop his technique when he was interned on the Isle of Man during the first world war.  After the war he moved to New York where he set up his first studio with his wife Clara in 1926.   He used Pilates apparatus – specially made machines (what we know now as reformers, the barrel, Cadillac etc.) and to begin with many dancers came to his studio to rehabilitate injuries. Passionate about physical fitness and his method, by all accounts he was quite a character. He worked with and trained a group of teachers known as ‘The Elders’ who passed on his technique.

How Do Yoga & Pilates Classes Differ?

Yoga
Generally speaking – a standard studio class will very often involve an introduction with some guided meditation, a warm-up, possibly a sun salutation followed by a series of standing, seated and lying poses, which can all include forward folds, twists, backbends.  Possibly some breathwork and always relaxation ‘savasana’ at the end. 
You might be flowing through the poses quite quickly or holding them for a particular breath count.  Breath focus is always encouraged, some teachers may use chanting e.g. ‘Om’ which is a beautiful addition to any class. There are 84 classical yoga asana and many many variations.

Pilates
One of the differences between yoga and Pilates is with Pilates you are almost continuously moving in time with the breath. Often you will be maintaining stability through the trunk – using your core strength - while moving the arms and/or legs dynamically, challenging and building core strength and stability and joint mobility.  Other times you can be making quite small precise movements and wondering how on earth it can be so challenging?  There is a strong emphasis on spine mobility with movements including forward flexion, lateral flexion, extension and rotation.  Joseph Pilates famously said  ‘If your spine is inflexibly stiff at 30 you are old, if your spine is completely flexible at 60, you are young’ (bear in mind he said this back in the day when 60 was considered old!). There are 34 exercises in the Pilates matwork classical series again with lots of variations.

What can Yoga & Pilates Offer Me?

Yoga - Mind Body Spirit Connection
For people starting yoga, they may be attracted to the physical practice and want to improve their flexibility or perhaps they are looking for a way to reduce their stress levels.  There is an extensive and ancient yoga philosophy that underpins the yoga tradition should you wish to pursue it.  The ‘Eight Limbs Of Yoga’ provide guidance for an entire lifestyle offering practices to connect and nourish your mind, body and spirit including asana (yoga poses), pranayama (breathwork), dhyana (meditation) but also principles for how to treat yourself and others and the theory that we are all connected to each other and the universe – yoga can be an extremely profound experience.

Pilates – Mind Body Connection
With Pilates there is great emphasis placed on the connection between the body movement and the breath (inhaling through the nose, exhaling through the mouth, breathin into the ribcage).  The principles of Pilates (which can vary a little from one school of Pilates to the next) include body awareness, breath, centering, concentration, balance, control, efficiency, flow, precision.  ‘Engage your core’ is a term you may hear often in a Pilates class, ‘core strength’ is a key focus in Pilates.  Correct alignment and posture often referenced in class. There isn’t an official ‘spiritual’ philosophy to Pilates, I have no doubt however that it has influenced many people’s lives in a very positive and life affirming way.

What About The Different Types of Yoga & Pilates?

Yoga
I’m going to keep this fairly simple (for all our sakes) - There are different types of yoga ibut the physical practice of Hatha yoga (Ha meaning sun and Tha meaning moon) is the type of yoga that is the most influential in the west. While studio ‘hatha yoga classes’ usually offer a more traditional practice of holding poses for a certain amount of breaths, under the Hatha Yoga umbrella there are many different types of yoga, from the very energetic ashtanga series and vinyasa flow to Iyengar and yin and restorative yoga and everything in between. You could say there is something for everyone within the yoga realm. 

Pilates
Pilates can be divided into ‘classical’ – those who follow Joseph Pilates original teachings quite strictly and ‘contemporary’ – Pilates which has been modified and modernised.  And then we have mat Pilates and equipment based Pilates which uses a series of machines using springs, straps and pullies and lots of fun stuff to add extra resistance. 

Within these two categories, there are many different schools of Pilates.  Without a doubt the influence of the physical practice of yoga can be seen in many of the exercises.  Pilates is often used as a form of rehabilitation and many Physios are trained as Pilates Teachers.

What Are The Benefits Of A Regular Practice?

Yoga

• Improved body & breath awareness.

• Stress reduction.

• Can help lower blood pressure.

• Can improve strength, flexibility, joint mobility & balance.

• Weight-bearing exercise aids bone health.

• Helps to reduce the risk of injury.

• Can help mental health with sense of overall well-being.

• Can provide a sense of spiritual connection.

Pilates

• Improved sense of body and breath awareness.

• Improves core and overall strength and muscle tone.

• Better joint mobility.

• Improved posture.

• Weight-bearing exercise – can help bone health.

• Can help improve focus.

• Better balance and stability.

• Can help mental health with happy hormone release.

• Can help build body confidence.

Should I Do Both Or Just Choose One?

That’s entirely up to you – perhaps you need one more than the other.  Many folk are firmly dedicated to either yoga or Pilates.  I was practicing yoga for many years before I started regularly practicing Pilates. The benefits of yoga I found were increased flexibility and mobility and I definitely benefited from the stress reduction, I slept like a top after my classes.

Building my core strength with Pilates perfectly complemented my yoga practice.  Some of the poses I had struggled with like ‘plough’ pose where I felt like I was collapsing in on myself benefited hugely because of my improved core strength.  So too did my balance – again thanks to the core strength.  

My flexibility from yoga has helped me greatly with many of the Pilates exercises.  I also love and find fascinating the yoga philosophy and many other elements that it encompasses and without a doubt would say it has had quite a profound effect on how I live my life.

Choose just one? I couldn’t possibly.

If you don’t have time to both, you could always try a Pilates Yoga Flow class - guess who teaches one?! Click here to find out more.

Where’s My Focus Gone?

I thought I was suffering from hormone-related brain fogginess (hormones are pretty much always my first stop when I’m looking for something to blame), but I have spoken to some friends, both female and male and they agreed that their focus had also taken a swan dive, before we got distracted and started talking about something else.

At the beginning of January, I felt like I was going gangbusters, powering through and getting things done. Cut to the last couple of weeks and it’s like somebody turned the ‘focus’ tap off and there’s just an occasional lonely drip. The only time I’m really focused is when I’m teaching a class (had to get that in there) and of course that’s not counting when I say ‘knee’ instead of ‘elbow’ or lose count of repetitions – that’s all normal.

Now clearly I’m not a psychologist and to be honest I haven’t even googled this, but my take on it is as we are constantly in more or less the same routine and at this stage words like ‘boring’ and ‘mundane’ are completely applicable, there’s no chance to get away, properly re-boot and come back feeling refreshed and ready to pounce. It's like when your computer starts to slow down / hum and it just needs maybe to be shut down for the night or even just a case of 'have you tried turning it on and off again?' and bingo it's back up and running again.

Anyone else out there been feeling that lack of focus?

I'm testing out a few ways to re-boot under lockdown, I'll report back to you with my findings!

How I Found My Way Back To A Good Night's Sleep

A few weeks ago I wrote a short post on instagram about my sleep, or lack there of.  I was amazed at how many people commented ‘yup, me too’ – similar to the day I rang the chemist shop to ask if they had chilblain cream and the nice lady said ‘not a tube, we’re all sold out, there’s been a run on it’ – while I still had chilblains and no cream, I felt a little better knowing I wasn’t the only one.

I am almost afraid to say it for fear of jinxing myself, and I don’t want to make any of my insomnia compadres feel bad, but just in the last week or so, I feel like I am back on the sleep track.  Hallelujah.

Why was I lacking in the sleep department? Perhaps fluctuating hormones and definitely a bit of anxiety.     

While I know everyone’s sleep story is different, and my heart goes out to those with chronic insomnia, here are a few things I did to get me back on track.

Coffee – I love it and I love the ritual of the moka on the stove and the reward of a big old double cupper in the morning.  I very rarely drink coffee after 10.00 in the morning and I don’t like going full decaf but I’ve found half caf / half decaf and I don’t even notice it.

Tidiness – It would seem I am evolving or maybe mutating into a tidy person.  It’s taken me a while, but I’ve realised for me, mess = stress. These days, I even make the bed in the morning as soon as I get out of it.   

Journalling – a friend of mine gave me one for Christmas and I take a big old thought dump into this every morning. This really helps me get to the bottom of stuff that’s bugging me.

Acupuncture – I was an acupuncture virgin, but after just one session I slept like the dead for two nights in a row, and barring a couple of unsettled nights, since then I have woken up with my alarm each morning, instead of 3-4 hours before it. Who would have thought being needled could be so relaxing?

There are a few more little hacks that I’ve employed at various times that I have found help my sleep;

The obvious one of course is no devices in the bedroom.  Shut them down before you get there.  If you need your phone alarm put it in your drawer and make sure the sound is off.  Avoid checking it for time during the night.  I also had an electric clock I actually think it’s big angry red numbers glaring at me caused me stress – particularly when they were saying 3am and I was wide awake.

Keeping things cool – while I’m partial to an electrical blanket, I avoid heavy PJs and keep the bedroom cool.  It’s not quite the weather for it at the moment perhaps, but if I wake during the night from Spring onwards I open the window.

Lavender – a friend of mine recommended the ‘This Works’ pillow spray and there is indeed something very soothing about it.  Sometimes I’ll diffuse lavender before going to bed.

A bit of inulgence - My Mum gave me a gift of jasmine silk pillowcases a few years ago and are cooling and soothing.  Apparently, they don’t dry your skin like cotton can…wait…was that a subtle hint that my skin looks dry?

CBT – there are some great podcasts which talk about CBT for people losing sleep.  Repeated interrupted sleep or being unable to get to sleep can cause anxiety.  CBT addresses this and aims to ‘diffuse’ the stress associated with insomnia. https://www.menopausedoctor.co.uk/menopause/041-you-are-feeling-sleeeepy-kathryn-pinkman-dr-louise-newson

Eatin’ and drinkin’ - Finish eating two hours before you go to bed, this works for me. I don’t drink that much wine but I know when I do my sleep really suffers. Waking up dehydrated at all hours and with the fear on top of it - it’s a big no-no for me.

Lastly yoga nidra, one of the most relaxing things you can treat yourself to. Click here for one of my favourites.

If your sleep is up and down I really hope you find your own way back to a good night’s sleep.

5 Ways To Support Healthy Bones With Diet

From our mid-thirties onwards we are at risk of bone density loss. Women, because of menopause and the depletion of bone protecting oestrogen are at greater risk.  Diet and exercise play an important role in supporting our bone health.  We looked at exercise last week, let’s take a look at how our diet can help us.

1. Calcium is usually the first nutrient that springs to mind when we mention healthy bones, so let’s start there.   We usually associate calcium with dairy.  Whole milk probiotic yogurt is one of the best dairy calcium sources and beneficial for our gut health, with regards to cheese – the harder the cheese, the better the calcium content. Non-dairy sources of calcium include brown rice, kale (also a great source of magnesium), bok choy, chard, cabbage, broccoli, white beans, chickpeas, almonds, sesame seeds, anchovies, sardines, figs.  Phew.

2. Vitamin D – we need this to absorb calcium.  Vitamin D comes from sunshine, oily fish (e.g. salmon, mackerel, trout herrings), eggs, red meat and fortified foods and drinks.  In countries where we don’t get enough sunshine e.g Ireland, it is widely recommended to supplement with Vitamin D from September to May.  (Check with medical/nutrition professional about dosage.)

3. Protein! Usually associated with muscle growth and maintenance, this macronutient is a major structural component of all cells including bone cells, and gives bones its strength and flexibility.  You will find protein in meat, poultry, eggs, dairy, beans, legumes, nuts, seeds, tofu, tempeh, soya/edemame beans, spirulina and quinoa.

4. More micronutrients for bone health include;
   Vitamin K – leafy greens, liver, some fermented cheeses and soya bean products.
   Magnesium – green veggies, nuts, seeds, unrefined grains (e.g. quinoa)`
   Zinc – lean red meat, poultry, whole grain cereals and zinc.

5. Lastly, caffeine, alcohol, fizzy drinks and sodium can all inhibit the absorption of calcium and are therefore in excess, they are not good for our bone health.

 Stay healthy peeps! 

How To Support Your Bone Health With Exercise

From 35 onwards, we start to lose more bone than we make. Yikes

Throw menopause into the mix, and the depletion of the bone protecting hormone oestrogen means women are more at risk of osteoporosis. Therefore it is vital that we support our bone health with exercise and diet and the earlier we get going, the better.

Bone is a living, growing tissue and responds to stimulus. The muscles contracting create a stress on the bones which stimulates new bone formation.

So what exercises work best?

Weight-bearing Exercise
These are exercises where we are working against gravity. They can be divided into high impact e.g. plyometric moves (jumping), running , playing tennis , skipping.
Low impact, e.g. hiking (add poles for upper body workout), dancing , stair walking. Or no impact – yoga , Pilates, tai chi – where we are using body strength – think standing poses, arm balances, planks, push up variations.

Resistance / Strength Training
This is where we are pushing or pulling against a force.

Weights - Everyone can work out with weights and you don’t even have to go to a gym. If you don’t have dumbbells / kettlebells at home, you can improvise - tins of beans, bottles of water, a bag of spuds can be used.

Dynabands – I love these rubberbandits. They are really versatile, and can provide a full body workout including flexibility and mobility as well as strength..

Suspension Training e.g. TRX You can hang it off a tree or out of a door and it is fantastic for an all over body workout.

Reformer Pilates – what’s not to love? Again another excellent system for creating an all over body workout working against resistance with a focus on core strength.

Tune in next week for ‘Nutrition to Support our Bone Health’.