BlogEveryday Power
Written by Mary FitzPatrick Saturday, 14 January 2012 12:15
As we approach the middle of January, (already!) - how are we all progressing towards our dreams and wishes for 2012?
I am reminded of a particularly wet, blustery, dark evening a few weeks back, and going on a run with a client.
Any number of reasons could have had us abdondon the outdoors for the relative comfort of an indoor session. But committed to the run we were, and neither flinched in the face of Galway Rain (at this point I share with you a tweet via @micfitzgerald: " Carlsberg don't do rain, but if they did, their R&D department would be in Galway")....
And the rain came, and the gust took our breaths away (literally) and we kept putting one foot in front of the other, and we made our journey from A to B as planned.
As we take on any journey, any change, any new undertaking and decision - the key is this:
Start at A, know your goal or destination, aim for it, step by step move toward it, and you will get there.
When we start a road trip from Galway to Dublin, we can't see the end point with our eyes at that moment. But we know the road we must get onto, we follow the road signs, and mile by mile the road unfurls and brings us towards our destination.
So it is with new resolutions and the like.
Start. And keep going. A little everyday, because every day has Power in it.
Everyday Power
Written by Mary FitzPatrick Saturday, 14 January 2012 12:15
As we approach the middle of January, (already!) - how are we all progressing towards our dreams and wishes for 2012?
I am reminded of a particularly wet, blustery, dark evening a few weeks back, and going on a run with a client.
Any number of reasons could have had us abdondon the outdoors for the relative comfort of an indoor session. But committed to the run we were, and neither flinched in the face of Galway Rain (at this point I share with you a tweet via @micfitzgerald: " Carlsberg don't do rain, but if they did, their R&D department would be in Galway")....
And the rain came, and the gust took our breaths away (literally) and we kept putting one foot in front of the other, and we made our journey from A to B as planned.
As we take on any journey, any change, any new undertaking and decision - the key is this:
Start at A, know your goal or destination, aim for it, step by step move toward it, and you will get there.
When we start a road trip from Galway to Dublin, we can't see the end point with our eyes at that moment. But we know the road we must get onto, we follow the road signs, and mile by mile the road unfurls and brings us towards our destination.
So it is with new resolutions and the like.
Start. And keep going. A little everyday, because every day has Power in it.
Realize you (and your true potential) in 2012
Written by Mary FitzPatrick Friday, 30 December 2011 15:13
Let the New Year begin. Is it a monumentous day for you, the promise, dreams, goals of a New Year, or more like a 'good riddance' to the year just past?
In the 'instant-results' world we now find ourselves in, perhaps I can offer another view point.
Results, the realization of dreams and goals - whether they be health, fitness, personal, financial etc. - take time to bring to fruition.
To have a dream goal, a high achievement we wish to reach is what being human is about, and every single day must bring us closer to it's realization.
This New Year, how about resolving to every day take a step, make a call, project joy and gratitude and continue to strive to be all we can be. One thing, one thought or deed which shows the very best of you, and is a little step towards your end goal.
This will surely bring us closer to realizing my own and your own dream.
Take care or gain guidance from another relating to your potential greatness in health, fitness, food, sleep and thinking.
Be all you can be. One great day at a time. This time next year, you'll be glad you started today.
Athbhliain faoi Mhaise Duit.
Your Golf Equipment - Part 2
Written by Mary FitzPatrick Monday, 12 December 2011 17:30
In Part 1, we delved inside - yourself, not your Golf Bag - in addressing that your golf equipment that is the most valuable and requires most attention and investment is your Body.
In Part 2, I am bringing you on a journey of the body a little closer to the surface with insights into developing your game this off season.
Movement begins (and ends) with posture. Static Posture is the balance of work throughout the structure of the skeletal and muscular systems, at rest say in a standing position. It is the ideal curvature of the spine, Pelvic tilt and 1st rib angle lying within accepted normal ranges, a balance of strength and mobility of the muslces and joints.
We know a poor posture when we see one - rounded shoulders, hunched over upper body etc. Static Postural imbalances may develop through long-term postures of sitting at a desk or driving a vehicle for extended periods; or postures developed through repeated activities while the body is in developmental stages (say playing one-sides raquet or stick sports; rowing; running sports and so on, or playing certain musical instruments ).
What then, does a golfer expect of his/her body when they hit the driving range, and the Sunday competition? The expectation is that the skeletal and muscular systems will integrate in the required manner in order to produce the movements, timings and co-ordinated skill to hit that ball far, accurately and produce a good score at the end of the round or practice.
Would you expect the same of your car, to use it in less than ideal circumstances for hours and days, weeks on end, then expect it to function as a finely tuned performance vehicle? Well no!
The assessment of joint mobility, spinal curvature, core function, static and dynamic muscle balances will provide the framework of your golf conditioning programme. From the base of joint mobility and stability (i.e. good ranges of movement, not hindered by tightened muscles, or compensatory tightness say from lack of core strength; and both static and dynamic stability - the ability of the peliv not to sway in the back swing for example) can then be developed into specific strength and power as are neccessary and tailored to the movement patterns of the golf game.
Lack of power for example can be linked to hip sway, which may in turn be a result of a low-function of the core unit - which can in turn be related to food choices which are unsuitable for your metabolism.
This is why the conditioning of your body for the game of golf is a many-faceted porgramme.
In Part 3, I will touch on some commonly seen and experienced issues which may hinder your golf game.
Your Golf Equipment - Part 1
Written by Mary FitzPatrick Wednesday, 07 December 2011 12:16
How is your golf equipment? I'm sure your bag has been carefully selected to suit your evey need; perhaps even custom made clubs; driver carefully socked, a full compliment of your preferred golf balls; tees; glove; wet gear; shoes.
Quite a lot of time, preparation, thought, care and money goes into being fully and effectively prepared for your golfing, whether you are an enthusiastic amateur, or a professional, an older adult or a young teen getting ready to follow in the steps of Rory McIlroy or Mary McKenna.
And your favourite/most important piece of equipment? A driver, putter, wood? How about your BODY!
Without your body, strong, tall, athletic - where would your golf bag be going by itself?!
Here's a little of how your most important piece of golf equipment could make your golf game even better than it is at this present moment.
Inside: Take a look at your eating and hydration habits - everyday, not just when you are playing. Do you eat the foods which give you best energy, body weight, sleep and mood every day - so that you can call on the strength of your every cell to aid you towards a rewarding golf game? Avoiding simple carbs, processed foods, and sticking with your Metabolic Type will ensure that your body is fully, effectively fuelled, and repaired every single day.
The same with hydration. It is very easy for us to slip into mild dehydration - our thirst reflex is a poor indicator of how hydrated or otherwise we are. Take the Pee test. Noting the colour of your urine, whether pale yellow, or a darker straw-like colour or somewhere inbetween. The paler the colour the better hydrated you are. Water - of good quality - is the ideal fluid source.
Thoughts. Believing in your game, your preparations and your ability are paramount. The Inner Game of Golf by Tim Gallwey has long brought the importance of the mental side of the game to the forefront. This is not just relevant during your big games, but everytime you think about golf in your leisure time, your playing through a putt or a drive in your head as you eat your breakfast or wait for the trafific lights to turn green. Imagination is the greatest nation on earth. Use it wisely - not to replay the poor shot, the inaccurate putt, but rather to see, hear and feel the best shots you can bring to mind - whether or not you've actually played them yet or not!
Join me tomorrow for Part 2 - Posture and Golf
Starting A New Life
Written by Mary FitzPatrick Monday, 05 December 2011 18:19
In pregnancy, the newness of everything abounds. A new life, new experiences, new questions, new feelings, new and exciting and un-nerving to boot!
Also, how do you exercise best, how do you maintain your fitness without endangering your little one, how do you mange it all?
For every woman, it is absolutely different. And it is important that when you're pregnant, keeping up with the 'supermom' next door or the latest celebrity's pregnancy fads is not necessary.
Do your own thing, do what give you joy and relaxation and a routine of movement which works for both of you - and your partner too.
In Healthfitz's Pregnancy Pilates Plus class you will reap the benefit of :
- Breathing - correcting, if necessary, your current breathing patter so that you and baby enjoy the relaxation and health benefits of deep diaphragmatic or abdominal breathing.
- Core conditioning - focusing largely on the crucial pelvic floor muscles, gentle Pilates exercise, modified for pregnancy will gently condition and prepare the muscles for the important work of pregnancy and childbirth
- Body conditioning - using the Stability for resistance work with your own body weight, or resistance band, this portion of your class is to maintain and develop upper body, postural shoudler girdle and leg strength. There's a lot of lifting, carrying and energy sapping work with a little one, so keep your overall body strength up too!
- Relaxation. Meditative/mindful relaxation is led to wind up your class, leaving you relaxed, calm and energised.
Sometimes you just gotta stop..
Written by Mary FitzPatrick Saturday, 03 December 2011 10:58
On an early morning training run with a client, I had to stop.
To marvel at the sun, breaking through the cloud as it was still just rising, and what struck me more so than other sunrises was the fact that it threw it's beams of light, in orangey yellow, upwards and outwards. It remined me of how we'd draw it as children.
It was beautiful, amoung the concrete and asphalt and Saturday morning bussle and the road run, but sometimes, you just have to stop.
Perhaps a good place for us all to start on this Saturday morning, as we get into Christmas mode (after all the Late Late Show Toy Show is the official start of Christmas fever is it not?!).
Taking time to 'stop and stare', to witness, marvel and give thanks for the small beauties which surrond us, the gift of another day - the Present.
Enjoy your weekend. Remember to Stop.
Sometimes you just gotta stop..
Written by Mary FitzPatrick Saturday, 03 December 2011 10:58
On an early morning training run with a client, I had to stop.
To marvel at the sun, breaking through the cloud as it was still just rising, and what struck me more so than other sunrises was the fact that it threw it's beams of light, in orangey yellow, upwards and outwards. It remined me of how we'd draw it as children.
It was beautiful, amoung the concrete and asphalt and Saturday morning bussle and the road run, but sometimes, you just have to stop.
Perhaps a good place for us all to start on this Saturday morning, as we get into Christmas mode (after all the Late Late Show Toy Show is the official start of Christmas fever is it not?!).
Taking time to 'stop and stare', to witness, marvel and give thanks for the small beauties which surrond us, the gift of another day - the Present.
Enjoy your weekend. Remember to Stop.
Assessing, not Guessing
Written by Mary FitzPatrick Monday, 28 November 2011 17:35
..(or why the rig-ma-roll?)
When your Healthfitz programme begins there are so many forms, and online analysis and postural measurements.... why?
Put simply, and to quote Paul Chek, because 'When you're not assessing, you're guessing.' And do you want to invest in an assessor or a guesser?
To get to where your body is really at - sleep quality, food, digestion, muscular imbalances, postural issues of rounder shoulders or poor core control - assessment is necessary.
As a Human Being, you are here with real experiences every single moment. Stress, strain, worry, sitting all day at your desk, not going for that walk 'cos it's raining - again - (it is Ireland after all), the list goes on. Perhap you don't really feel rested when you wake up in the morning. The sniffly cold is being caught a little more regularly than usual.
If I take you straight to the gym, treadmill, pump iron and make you cry - I'vequite possibly just taken your body and spirit beyond their end point. No return was back there somewhere.
But picture this:
I give you the forms and based on your results you need better quality sleep (which equals good recovery, better energy, better food choices and heck, you say, I'll go walk in the rain!
Your metabolism really would relish more quality protein and fats and hey! Now you don't crave the elevenses biscuit and the chocolate bar at 3 and you're really not going to bite everyone's head off when you get home :)
Posturally, with all that sitting your neck and shoulders are taking the strain of a head that's not fully supported on it's spine, and starting to teeter a little too far in front of your body. But relaxing mobilizations and stretches in the evening, and a tailored gym programme which isn't going to stress out your neck even more will give you back the shoulders and neck you once loved and enjoyed.
And you know, the 'working-in' isn't as easy as it might look from the outside, and quality core and mindful repetitions of your weight training means you now know how best your body works, and you look great and everyone's complimenting you on your look.
Worth all the assessing after all, don't you think?
Gifting Yourself This Christmas
Written by Mary FitzPatrick Friday, 25 November 2011 16:06
You, like many now are wondering 'what would I like for Christmas?' More than ever now value, quality and longeveity are some of the boxes to be ticked when choosing a gift for loved ones, or 'hinting' for what we would like to receive.
Here's where your goals and values can be met with a tailor made Christmas Gift from Healthfitz.
- Personal Training: Incorporate Metabolic Typing for your unique food needs; Postural Assessment; Goal Setting; Exercise Training in a package of 6 or 10 sessions. This is ideal for developing health fitness, sport fitness, Post-natal toning, or Weight related fitness and toning.
- Metabolic Typing: Your genetic make-up has determined the unique needs of your Metabolism. In order to live with high energy and vitality, good hormonal balance (for men and women), ideal body weight and increased sport performance - your body needs the exact fuel (food) which is determined by your genes. Metabolic Typing is the only method to determine this - an ideal stocking filler.
- Golf Conditioning: What do you get the Golfer in your life? Every other piece of equipment is lovingly cared for - but what about their body? With postural analysis, Metabolic Typing and golf specific core conditioning, strength and power training your Golfer can reap the rewards of their most valuable piece of equipment - their own body!
- Call Mary, 087 7834707, to chat about your own, or a gift for another and you can tailor the gift according to your needs and pocket.
Pilates Plus
Written by Mary FitzPatrick Thursday, 03 November 2011 10:44
Pilates Plus - Liosban
Pilates Plus which places emphasis on core strength, posture, and correction of an inverted (incorrect and stressful) breathing pattern will commence a new course this coming Monday, November 6th, at 8.05pm.
In a relaxed setting, develop stress-less breathing and shoulder/neck relaxation, strenghten the core shoudler girdle, abdominal, spinal and pelvic floor muscles.
Learn easy techniques to keep your body loose and tension free throughout your day.
Call Mary (087 7834707) to reserve your place today.
Pilates Plus... (... What??)
Written by Mary FitzPatrick Monday, 24 October 2011 16:43
Pre-Natal Pilates Plus
Written by Mary FitzPatrick Thursday, 20 October 2011 15:41
Mum and Core specialist Mary will guide you through this exciting time with Pre-natal Pilates Plus in the Ardilaun Hotel, every Wednesday at 6.15pm.
With gentle conditioning, core and pelvic floor exercises specifically tailored for you as an expectant mum, this is a relaxing time to share with other mums-to-be.
Call Mary on 087 7834707 to register for this term which runs until mid December.
Pregnancy Fitness
Written by Mary FitzPatrick Thursday, 23 June 2011 11:42
For your special time expecting baby, it's great to keep a little activity to maintain:
postural alignment
pelvic floor strength
muslce strength
develop healthy breathing patterns
prepare for the endurance event of labour and childbirth!
As a mum, I know how important a little me time is during pregnancy, knowing that you are keeping yourself healthy, relaxed (and baby benefits too).
Pregnancy Pilates & Fitness is now running at the Ardilaun Hotel on Taylor's Hill Galway.
Pop in for a class, or sign up for a course - meet other mums-to-be too.
Recent research (Human Development 2011 in IDEA Fitness Journal for ACE) showed that Guided Imagery (used in Healthfitz's relaxation phase of the class) not only relaxes the mum but baby responds to mum's relaxation based on measures of Fetal Heart Rate.
Contact me on the number above, or
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and book your place today.
Breathe well, and stand tall
Written by Mary FitzPatrick Thursday, 16 December 2010 13:26
A habit as ingrained and basic as breathing ought to be something which we need never think about right? Well, increasingly - wrong! And that is because so many of us have inverted our breathing pattern, and as with so many things, the issue is more substantial and far-reaching than we might first imagine.
Being able to see a newborn or young child breathe shows us the natural mechanics of breathing. With inhalation, the dome-like diaphragm flattens, thus creating pressure through the abdomen, and the abdomen bulges outward. The doming of the diaphragm as the air is expelled in exhalation causes the abdomen to gently 'deflate'.
However, in our (largely) Western lives we have unbalanced the muscular mechanics with altered posture - particularly time spent sitting - and so regaining our healthy breathing pattern is a little more complex.
Because we spend so much of our lives sitting - in one way or another - or other flexion positions (a mechanic over the hood of a car, a surgeon, a teacher, a driver etc.), the spinal posture can become overly curved particularly at the base of the cervical spine and into Thoracic spine. This can then cause a gradual migration forward of the head relative to the spinal column.
This means the weight of the head is now not largely supported by the spinal column, but the neck muscles are having to tighten and change their workload in order to 'hold onto' the head.
Changing the muscular balance is a frightful thing. Because head position changes also mean that the nose and airways are not in line, the workload has also increase at the base of the head and neck in order to draw air into the lungs. And so breathing pattern becomes inverted.
The immense work taken on by muscles not engineered for breathing means that the deep, relaxed abdominal breath of early childhood is lost.
So, perhaps your breathing changes ought to start with some postural analysis - get to the root of the issue - don't just band-aid it!
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