A physical workout with many classes to choose from. Using Zoom on a laptop or tablet, you can join me and others completely safe in your own home. I work in an intimate venue set in rural West Cork with a calm, soothing atmosphere. I’m thankful to have a good few dedicated students that are happy and have testimonials to share. Contact me for the zoom waiting room ID. Join a class for €15 or mult
i buy 5 class credits for €50. Join the waiting room direct if you have credits. I look forward to seeing new students and invite you to the class 15mins early to discuss your goals. We use the Callanetics concepts through the workout . Please read the following:
The Callanetics concepts...
1.NO PAIN �
Callanetics exercises were designed to be pain-free.�If you feel pain, stop and check your position by reviewing all of the following concepts.�Try fewer repetitions.�Try performing the exercise in a less intense manner.
2.USE YOUR PELVIC FLOOR MUSCLES �
Pelvic floor muscles work in synergy with the abdominal muscles.�Pelvic floor muscles work as a support system and stabilizer for the upper and lower body.�When Pelvic floor muscles contract, the lower abdominal muscles are recruited.�When Pelvic floor muscles are not used in our daily lives, they eventually begin to sag. When your Pelvic floor muscles are strong, they become a stabilizer of the spine, providing dynamic stabilization.�When using the Pelvic floor muscles with correct alignment, they become the number safety and intensification factors of our exercise program.
3.CORRECT ALIGNMENT�
Correct alignment restores freedom of movement in the lower spine, pelvis and hip sockets.�Tight lower back muscles keep the pelvis tipped backwards, placing pressure on the low back and hips.�Utilizing the Pelvic floor muscles and understanding the body counter-pulls while hinging from the natural body hinges, we awaken or create the body’s natural intelligence. There are 4 main natural body hinges:
Head
Hips
Knees
Ankle.
4.PEAK POSITION & PULSING�
Get your body into your best position (called your ‘peak position’) before you add the pulse.�Varying the pulses creates a 3D effect, engaging more muscle fibres.�New students begin with the traditional pulse and when ready, add the spiralling and rotational pulses.�Each pulse works the muscle in a different way, utilizing muscle confusion and enhancing body shaping.
5.COUNTER-PULLS & SPINAL STABILIZATION�
There are 4 main body counter-pulls:
Ball of big toe to outer edge of heel. Heel to Pelvis (or knee to Pelvis when the leg is bent). Shoulder blade to shoulder blade. By first engaging the counter-pulls, then adding a rotation of the mid-back and neck areas, we create spinal stabilization. When using counter-pulls and spinal stabilization during Callanetics exercises, your body recruits more muscle fibres and greatly intensifies all exercises, giving you quicker results.
6.CHANGING MUSCLE MEMORY �
Muscles that are forced to repeatedly support our weight become dominant.�Muscle memory keeps our dominant muscles active.�Dominant muscles are the first to tighten when a support system is needed.�Active dominant muscles cause us to re-live our back injuries.�How to turn off dominant muscles: Rebalance the body by adapting new ways of movement which will eventually become habit. And the most difficult one is
7.WORKING RELAXED AND AT YOUR OWN PACE�
Personally I find this is one of the most difficult concepts to grasp.
� Keeping the entire body relaxed allows deeper work into the working muscle fibres.� Keeping the non-targeted muscles relaxed provides more energy to the working muscle group.�Taking ‘a breather’ will help you to work longer in your peak position, giving you faster results.
