Client Profile

Yoga with Lisa

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Pilates with Mark

Tribal Bellydance with Ronelle

December Newsletter

Happy Christmas to all our favorite people We have a lot to tell you about this month so I won’t go on too much and just get down to the nitty gritty.  Firstly just a quick mention about the last holistic cinema night, we had such a super evening, this event is becoming a real favorite so check out what’s on this month in “Special Events” and come along to see for yourself… This month’s Wellbeing Section is dedicated to our Yoga & Pilates Workshops over the 28th & 29th Dec, get rid of all the Turkey & Relax in a peaceful environment, our Treatment Section is all about STRESS (thought it was appropriate with Christmas around the corner), what it is, how it affects us & how we can do something to help ourselves when we are under stress…See my Ten top tips on Stress…Check out our Opening Hours over Christmas

Decembers’ Special Offers

Pre – Christmas Special – Gift Vouchers

• For every €50.00 voucher you buy you get a €5.00 FREE Voucher
  
• For every €100.00 voucher you buy you get a €10.00 FREE Voucher

Pre – January Special Offer

Purchase any Class Pass above 8 Classes & Receive 10% Off or 2 FREE Classes, choice is yours;-) Offer until 24th December.

Personal Training (Xmas Offer)

1. 12 x 30mins Personal Training Sessions, 3 per week
2. Measurements:  Weight, Body Fat & Blood Pressure
3. Food Plan

• Price based on 1 person €360.00

• Price based on 2 people €240.00p

• Price based on 3 people €180.00p

• Price based on 4 people €150.00pp

Indulge Yourself – December 2010

Holistic Treatments

Purchase 5hr treatments & receive ONE FREE

Facial Friday

Hot & Cold Stone Facial €64.00 (usual price €75.00)

See treatment section for full details.

Drop In Class Special

Bring a friend to any drop in class for €10.00 (usual price €16.00)

School Going Student Discount – €6 Drop In Class

Special discounted class for students €6 per class(normally €16.00)

Monday’s 5pm-6pm with Lisa Temple

Only 20 Placements

(call 01 2761840 to book your place)

Complimentary tea and coffee after all morning classes!!!

Personal Training

What advice would I give to clients looking for a healthier lifestyle and weight loss? by Mark Seery

This is the question I asked myself when I was thinking of an article to write.

Clients come to me week in week out with these goals in mind.  Without digging deeper into their life and the real reasons why they’re sitting down talking to me, the first thing I always point out to my clients is the fact they are taking control of their life and health.

Super foods must be added to your eating plan. These are the foods which will start working straight away on your path to a fit and healthier you.

Simple changes in your day to day plan must be made. When do I eat, how big should the portion be, what do I eat and how can I burn more calories daily.

5 Super Foods which I’ve chosen for you are Oil-rich fish, Oats, Brazil Nuts, Tomatoes and Spinach

Oil-rich fish
Fish such as mackerel, sardines, salmon and trout are classified as oil-rich fish and are very good for you because they contain omega-3 fatty acids. These fatty acids help fight heart disease by reducing the risk of blood clots, lowering cholesterol levels and protecting the walls of arteries. They are also useful in protecting the body against diseases such as Alzheimer’s, and help reduce inflammation.

Oats
This cereal is high in soluble fibre, which is broken down in the body, and helps absorb harmful cholesterol in the blood and carry it out of the body. It’s especially beneficial if you suffer from high cholesterol. Oats are also a complex carbohydrate, which is broken down slowly in the digestive system,

Brazil Nuts
Brazil nuts are one of the best dietary sources of selenium, with about 2,500 times the amount found in other nuts. This is essential for a healthy prostate gland and will keep your skin looking youthful.

Tomatoes
Tomatoes contain lycopene, a powerful antioxidant known to help fight heart disease and cancer. When tomatoes are cooked, their lycopene content is absorbed better by the body. Adding a little olive oil has the same effect. Tomatoes are also high in vitamin C and a number of other protective phytochemicals.

Spinach
Popeye may have thought eating spinach gave him strength, but it also allowed him to hit a nutritional jackpot. Spinach will strengthen your bones, look after your heart and improve your brain function. It’s also packed with lutein, which can help to protect your eyesight.

Some other foods you can start adding to your diet include, Broccoli, Brown rice, Blueberries, Wholegrains and Eggs. Try to eat small portions every 3 hours and add protein to every meal. Don’t go hungry and drink lots of water during your day.

When thinking of exercise…
Write down what you like doing to build a clear picture of your exercise plan. Weather this is Salsa, Yoga or Pilates classes, Running or Weight training. Research has proven that when training as part of a group or with a Personal Trainer you reach your goals and targets quicker.

As part of their exercise programme I’ve started taking some of my clients outside to train on the Promenade in Bray. They find the variety in exercises and training methods exciting and challenging. Try using the small wall which runs the length of the Prom as a step up to train your legs or for tricep dips to train the backs of your arms.

Watch this space for my Bootcamps which will be run both in the Centre and on the Prom. The Bootcamps will incorporate some strongman training, speed drills and kettlebell routines.
Thanks Mark

Personal Training (Xmas Offer)

1. 12 x 30mins Personal Training Sessions, 3 per week
2. Measurements:  Weight, Body Fat & Blood Pressure
3. Food Plan

Special OFFER Save up to €60, if you pay for your Personal Training before 31st December 2010 (Training  Sessions can begin in January)

• Price based on 1 person €360
• Price based on 2 people €240pp
• Price based on 3 people €180pp
• Price based on 4 people €150pp

Wellbeing

Christmas Yoga & Pilates Workshops
Relax & renew your mind & body over the Christmas period with our Yoga & Pilates Workshops.  Recharge your body for the new year with an energising and relaxing Pilates Workshop or Revive your mind with deeply relaxing Yoga with Mediation & Introduction to Indian Head Massage. Renew yourself in our beautiful studio overlooking the sea, cleanse your soul, relax with like minded people over a lovely cup of herbal tea…Kiss Goodbye to 2010 & bring in positive new energy for 2011.

Discount…1 Day €30…2 Day’s €50…should you like to get out of the house for a couple of days;-)

Yoga with Meditation & Introduction to Indian Head Massage
The Seven Spiritual Laws of Yoga is a unique form of Hatha Yoga that blends the 5,000-year-old yogic tradition of India (Sirma) with the principles of Deepak Chopra’s international bestselling classic The Seven Spiritual Laws of Success.

Students cultivate a deep state of body-centered restful awareness, and learn how to maintain balance and calm in the midst of life’s daily stresses.

• Teacher: Lisa Temple
• Location: 21st Zentury Health & Wellbeing Centre
• Date: Tuesday 28th December 2010
• Time: 10:30am – 1pm
• Investment: €30 per person or €25 per person for two or more persons…

Pilates refreshing mind-body workout
Pilates gets your mind in tune with your body. By emphasizing proper breathing, correct spinal and pelvic alignment, and complete concentration on smooth, flowing movement, you become acutely aware of how your body feels, where it is in space, and how to control its movement. The quality of movement is valued over quantity of repetitions. Proper breathing is essential, and helps you execute movements with maximum power and efficiency. Last but not least, learning to breathe properly can reduce stress.

• Teacher: Mark Seery
• Location: 21st Zentury Health & Wellbeing Centre
• Date: Wednesday 29th December 2010
• Time: 10:30am – 1pm
• Investment: €30 per person or €25 per person for two or more persons…

Booking essential before 18th December.  email: info@21zenturyhealth.com or call 01-2761840

Treatments

With Christmas just around the corner, I thought it would be a perfect time to talk a little about stress, what it is, how it affects us & how we can do something to help ourselves when we are under stress…See my Ten top tips on how to help yourself;-)

What is stress?
The term “Stress” is used to describe an individuals’ response to pressure.  The response can be psychological and/or behavioural. How a person responds to stress will depend on their personality, their perceptions and their past experience.  People respond to stress differently. Some function well under stress while others do not.

Symptom’s of Stress

• Lack of concentration and low energy levels
• Absenteeism, poor productivity, poor industrial relationships, job dissatisfaction
• Inability to decide, forgetfulness, mental blocks
• Irritability, frustration or bad temper
• Social Withdrawal, panic attacks, anxiety
• Headaches, insomnia, skin rash, migraine, ulcers, heart disease.
• Loss or gain in appetite

Fight & Flight
This fundamental physiologic response forms the foundation of modern day stress medicine. The “fight or flight response” is our body’s primitive, automatic, inborn response that prepares the body to “fight” or “flee” from perceived attack, harm or threat to our survival.

What happens to us when we are under excessive stress?
When we experience excessive stress—whether from internal worry or external circumstance—a bodily reaction is triggered, called the “fight or flight” response. Originally discovered by the great Harvard physiologist Walter Cannon, this response is hard-wired into our brains and represents a genetic wisdom designed to protect us from bodily harm. This response actually corresponds to an area of our brain called the hypothalamus, which—when stimulated—initiates a sequence of nerve cell firing and chemical release that prepares our body for running or fighting.

What are the signs that our fight or flight response has been stimulated (activated)?
When our fight or flight response is activated, sequences of nerve cell firing occur and chemicals like adrenaline, noradrenaline and cortisol are released into our bloodstream. These patterns of nerve cell firing and chemical release cause our body to undergo a series of very dramatic changes. Our respiratory rate increases. Blood is shunted away from our digestive tract and directed into our muscles and limbs, which require extra energy and fuel for running and fighting. Our pupils dilate. Our awareness intensifies. Our sight sharpens. Our impulses quicken. Our perception of pain diminishes. Our immune system mobilizes with increased activation. We become prepared—physically and psychologically—for fight or flight. We scan and search our environment, “looking for the enemy.”

When our fight or flight system is activated, we tend to perceive everything in our environment as a possible threat to our survival. By its very nature, the fight or flight system bypasses our rational mind—where our more well thought out beliefs exist—and moves us into “attack” mode. This state of alert causes us to perceive almost everything in our world as a possible threat to our survival. As such, we tend to see everyone and everything as a possible enemy. We may overreact to the slightest comment. Our fear is exaggerated. Our thinking is distorted. We see everything through the filter of possible danger. We narrow our focus to those things that can harm us. Fear becomes the lens through which we see the world.

Top Five Stressors – Holmes & Rahe
In the 1960s, the Holmes Rahe Social Readjustment Reading Scale was developed to evaluate people’s risk of illness or disease. It measured the total amount of stress people experienced due to various life events. The higher they scored, the greater their chances of becoming seriously ill. Below are the Top 5 Stressors….

1. Death of a Spouse
2. Divorce
3. Marital Separation
4. Imprisonment
5. Death of a close family member

My Ten Top Tips of simple things to do when your stressed…Pam

1. Understanding how you experience stress; make a special effort to understand yourself a little better.
2. Identify your sources of stress; make a list of all the things that stress you out, awareness is a fantastic start;-)
3. Learn your stress signals; tension in shoulders, headaches, feelings of frustration, lack of concentration are all signals of stress.
4. Recognise how you deal with stress; take time to understand yourself better & start with small steps to dealing with your stress.
5. Find healthy ways of dealing with stress, i.e exercise, find something you love & get your happy hormones working;-) Have a relaxing treatment, get away for the night, have a relaxing bath, listen to your favorite music..these are just a few…
6. Take excellent care of yourself; this means Treasuring yourself, when you look after yourself, you will be able to look after others
7. Relaxation Technique; abdomen breathing, take a deep breath in down into your tummy (tummy will raise) & increase time for out breath, five minutes of deep breathing is a great start & can be done anywhere & anytime. Listen to a meditation cd or relaxing music..
8. Nutrition and Stress; eat healthy nutritious foods, see our Health tips for a healthy winter soup recipe. Cut down on Alcohol..
9. Exercise for stress relief; increase your endorphins with a regular exercise routine, 30mins exercise per day;-)
10. Most of all BE KIND TO YOURSELF & don’t be afraid to talk to a friend about how your feeling…a problem shared is a problem half;-)

Health Tips

Winter Vegetable Soup

Since our nights are getting shorter and were moving ever more closer to the winter season we decided to include a nice warming soup, full of nutrients to keep those immune systems nice and strong.  This recipe is taken from healing foods by hermes house.

You will need:
15ml /1 tbsp olive or sunflower oil
15g/ 1.5 oz/1tbsp soya margarine
1 onion, chopped
225g/8oz carrots, chopped
225g/8oz parsnips, chopped
225g/8oz pumpkin
About 900ml/ 1.5 pints/3.75 cups
Vegetable or chicken stock
Lemon juice, to taste
Salt and ground  black pepper

Serves 4

Heat the oil and margarine in a large pan and fry the onion for about 3 minutes until softened, stirring occasionally. Add the carrots and parsnips, stir well, cover and cook over a gentle heat for a further 5 minutes.

Cut the pumpkin into chunks, discarding the skin and pith, and stir into the pan.  Cover and cook for a further 5 minutes, then add the stock and seasoning and slowly bring to the boil.  Cover and simmer very gently for 35 – 40 minutes until the vegetables are tender.

Allow the soup to cool slightly, then puree in a food processor or blender until smooth, adding a little extra water if necessary.  Pour back into a clean pan and reheat gently.

Voila, tasty, tasty, tasty!

To make a garnish  you will need
7.5ml/1.5 tsp olive oil
.5 garlic clove, finely chopped
45ml/3tbsp chopped fresh parsley and coriander, mixed good pinch of paprika

Then heat the oil in a small pan and gently fry the garlic and herbs for 1-2minutes. Add the paprika and stir well,.

Adjust the seasoning of the soup and stir in lemon juice to taste.  Pour into warmed individual soup bowls and spoon a little garnish on top, which should then be carefully swirled into the soup,. And voila, you have a gorgeous nutritious warming soup to help keep you in tip top shape.. Give it a try, you wont be disappointed 😉

Special Events

Christmas Party for are lovely customers;-)

Come on down and join us here at the centre on Dec 18th at 7pm sharp for a good oul knees up. There will be Mulled wine, nibbley’s, and a feel good Christmas movie.
No one will leave empty handed!!!
Ho Ho Ho

Holistic Cinema Night

“What the Bleep Do We Know”

Firstly just a quick mention about the last holistic cinema night, we had such a super evening, this event is becoming a real favorite, come along & see for yourself;-)

What the bleep  do we know? is a 2004 film that combines documentary – style interview, computer animated graphics, and a narrative that posits a spiritual connection between quantum physics and consciousness.  The plot follows the story of a deaf photographer, as she encounters emotional and existential obstacles in her life, she comes to consider the idea that individual and group consciousness can influence the material world.  Her experiences are offered by the filmmakers to illustrate the movies thesis about quantum physics and consciousness.

Don’t miss this evening as it really is a night to look forward to. In the company of like-minded  individuals enjoying some nice nibblies and usually followed by a discussion on the topics that have come up in the movie.  Feel free to bring along a bottle of wine or other beverage to enjoy  during the movie.

There is no charge for this evening but we will accept a donation of your choosing to help towards projector costs etc.  Look forward to seeing you there. 😉

Date & Time:  Friday 10th December 2010 at 7pm

Please book before Monday 6th December…. Call 01-2761840 or email: info@21zenturyhealth.com