b-wellpilates.ie

Pregnancy Pilates: Strong, Supported & Me-Time in Every Move

Raquel Mendez — Fri, 19 Sep 2025 03:49:35 +0000

Pregnancy Pilates: Strong, Supported & Me-Time in Every Move

By Raquel Mendez

Pregnancy is magical—but let’s be honest, it can be tough on the body. Many mums-to-be experience:

Benefits of Reformer Pilates for Hip Arthritis

That’s where Pilates comes in. With guided movements designed for your changing body, Pilates helps:

Why Reformer Pilates?
Our Reformer system adds gentle, adjustable resistance to every move—making it safe, effective, and surprisingly fun. You can strengthen muscles without strain and move with confidence through every trimester.

And here’s the bonus: it’s your me-time. Pregnancy is a season to reconnect with your body, breathe, and enjoy movement that feels good in our calm, welcoming studio. Because a strong, supported mum is a happy mum—and that energy carries straight to your baby.

Men’s Pilates: Stronger, More Mobile, Pain-Free

Raquel Mendez — Thu, 21 Aug 2025 19:31:23 +0000

Men’s Pilates: Stronger, More Mobile, Pain-Free

By Raquel Mendez

3 Things Every Man Over 40 Should Know About His Health

Turning 40 can be a bit of a reality check. You’re still young enough to be active, competitive, and up for new challenges — but your body may be starting to remind you that recovery takes longer, stiffness creeps in, and certain aches seem to have taken up permanent residence.

Here are three important things to keep in mind if you want to stay strong, mobile, and pain-free well into your 50s, 60s, and beyond.

1. Mobility is just as important as strength

Many men focus on building muscle and endurance, but forget that mobility — how freely your joints move — is the foundation of healthy movement. Tight hips, stiff backs, and locked-up shoulders don’t just affect your sport performance; they can also lead to pain in daily life, especially if you sit for long periods or drive a lot.

2. Your core is more than a six-pack

A strong core supports your spine, improves balance, and helps prevent injuries. But it’s not just about crunches — your deep abdominal muscles, back, and pelvic floor all work together to keep you moving efficiently. Neglecting them can make you more prone to back pain and poor posture.

3. Recovery is the new superpower

When you were younger, you could push through and bounce back quickly. After 40, recovery takes more intention — proper stretching, mobility work, and low-impact training can help you stay active without constant soreness or injury.

The takeaway: You don’t need to overhaul your lifestyle to protect your health and performance — but you do need to train smarter. The way we teach in our fully equipped Pilates studio addresses all three of these areas in a way that’s challenging, safe, and designed to keep you doing the things you love — whether that’s sport, work, or simply living without pain.

Reformer Pilates Benefits for Hip Arthritis

Raquel Mendez — Tue, 05 Nov 2024 11:11:57 +0000

Life-Changing Benefits of Reformer Pilates for Hip Arthritis

Reformer Pilates benefits for arthritis, especially hip arthritis, include low-impact, controlled resistance exercises that improve joint mobility, strength, and flexibility Here are some points on how Reformer Pilates and Mat Pilates might compare for hip arthritis:

Benefits of Reformer Pilates for Hip Arthritis

Controlled Resistance: The Reformer’s springs allow for gentle resistance, which can help strengthen muscles around the hip joints without high impact, making it easier on painful joints.
Range of Motion: The Reformer’s sliding carriage promotes a more controlled range of motion, which can improve flexibility in the hip area and ease stiffness.
Stability and Alignment: The Reformer provides support, which helps stabilise the body and ensures correct alignment. This can be very useful for someone with arthritis, as poor alignment can worsen joint pain.
Reduced Weight-Bearing: For those with arthritis, weight-bearing exercises can sometimes exacerbate pain. The Reformer allows for non-weight-bearing exercises that are still effective for building hip strength.

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Time to Reset and Relax Sun 14/11

Raquel Mendez — Fri, 08 Oct 2021 10:19:25 +0000

Time to Reset and Relax Sun 14/11

By Raquel Mendez

Time to Reset and Relax Sun 14/11

We are all hearing about the impact of post-pandemic in our bodies, minds and lives and I have personally never seen so many cases of stress-related back pain among clients.

Now that a hectic September is gone and October is already flying through, we thought it is the perfect occasion to set aside some time for yourself and get cozy and relaxed before the Christmas preparations start again.

That’s why We organised a Very Special Candlelight Restorative Yogalates.
The event takes place in b-Well Pilates Studio on Sunday 14/11 3pm

The class will be a blend of

Slow Yoga Mobilisation exercises
Pilates Gentle Stretches
Flowing Movements using our Own Body Rhythms, rollers and balls
Breathing exercises and Restorative Yoga Poses using blankets, blocks and bolsters
Final guided Relaxation

Menopause or Perimenopause?

Raquel Mendez — Thu, 08 Jul 2021 13:02:37 +0000

Menopause or Perimenopause?

By Raquel Mendez

‘A shift to healthier choices in our 30s can make a beautiful difference’

A friend who runs her own pilates studio asked me if I wanted to write a blog for her website. She’s starting a class for menopausal women and thought I might like to share some thoughts. As well as being a Mum to two children, and probably perimenopausal myself, I am a Chartered Physiotherapist working in Skerries. skerriesphysiotherapyclinic, #womenshealthskerries, physio4kids.ie). As a Physiotherapist I specialise in 2 particular areas, Paediatrics(children) and Pelvic Health, primarily Women’s Health, though I do see Men for pelvic health issues too. Pelvic Health is a fascinating area to work in, and a frustrating one, because so many people have issues in this area but do not discuss it, share it with their friends or seek help. And there is so much that can be done to help. I have never written a blog in my life and I’m not sure my thoughts are of particular interest to anyone else but read on if you would like to know more about the menopause and how to help make it more of a positive experience.

When does Menopause start?

Did you know that Menopause itself is only a split-second moment? We talk of going “through the menopause” and we ask Mums and Grannies and Aunts when they went through it, to try and gauge when it will happen to us. And on average it is at 51 years of age. But menopause is just that split-second moment when you are 12 months since your last period. It is the perimenopause, the time leading to this, that has the most effect on our bodies. The perimenopause begins on average from 35 years of age! That was a shock to me! I did not think we needed to start thinking about it for at least 10 years after that. But to be pro-active and prepare our bodies, and ourselves, to deal with this in the best possible way, we need to stay ahead of the game and start embracing better choices from our 30s.

What areas of our lives do we have to focus on to aid a healthy menopause transition?

The 4 key areas to focus on are movement, nutrition, stress management and sleep. Though as a physiotherapist I am a little biased, the most important one is movement as it is the foundation for everything else: nutrition=movement aids digestion, stress management =movement aids stress management and sleep =movement aids sleep. So, though there is plenty we can do for each of the other areas, for today, let’s just look at movement.

What kind of movement should we do?

In short, any movement. Ideally, we would like some cardio, strength training, flexibility work and restorative work. Monitor or track what you do, it is a great motivator. Maybe get a friend to join you, you are more likely to stick with it then. Keep in mind, they say it takes 3 weeks to build a habit and see benefit. Where the pelvic floor is concerned, I tell my patients, it takes 6 weeks to see a difference in muscle power and 3 months to notice a change in function so stick with it!

Walking is a great start. Going at a pace you are comfortable with. Building to doing periods of increased intensity where you can still talk but not sing. A great social activity, join a buddy, chat, solve the problems of the world and maybe decrease some of your stress too. Go early in the morning, the sunlight will help set your cycle to improve your sleep.

Strength, flexibility and restorative work can be achieved alone or as part of an exercise class, for example pilates or yoga. Generally, people adhere to exercises better in a group setting and there is the bonus of the social outlet too. Your pilates/yoga instructor can also give you more tailored advice to what you may specifically need. There are lots of different exercises you can do, whether you use your own body weight or weights, whether you are working on arms, legs or your core. Too many to go through here. As a start, you could work on glut strength, the muscles in your bottom (again my pelvic floor physiotherapist bias coming out!) as your gluts support your pelvic floor. A simple sit to stand, not using your hands, would be a simple, yet worthwhile, start.

Where does Physiotherapy come into all this?

We need to remove any barriers to movement so pelvic health cannot be a barrier or an excuse not to move. Pelvic floor weakness with resulting incontinence, bladder problems, prolapse and pelvic pain are all common with menopause, but they are not normal. This idea, unfortunately supported by ads on tv, that we must wear pads because leaking is part of menopause or getting older and we cannot do anything about it, frustrates me! Yes, as we age, we lose striated muscle and yes, our oestrogen levels decrease, a hormone which plumps up our tissues in the pelvic floor. The pelvic floor, however, is a muscle and therefore can be strengthened, at any age! Can you do a pelvic floor squeeze? Can you hold it for 10 seconds? Can you repeat it 10 times? Can you do 10 quick squeeze and releases? This is what we should each be able to do, and we should do it routinely, daily, just as we brush our teeth and wash our face. This will help maintain a healthy pelvic floor. Just because we cannot see the muscle, does not mean we shouldn’t work it. If you have any pelvic floor weakness or dysfunction or are at all unsure if you are doing your pelvic floor exercises correctly, I urge you to make an appointment with me, or your local Women’s Health Chartered Physiotherapist. Yes, she will do an internal exam. Yes, she will palpate a little to check if the muscle is working properly. Yes, there are far more pleasant things you can think of doing! If, however, you walk out of that appointment, knowing how to maintain a healthy pelvic floor, decreasing your risk of needing to wear pads and increasing the chance that you can keep moving and have a healthy menopause transition, won’t it be worth it?

We do not need to abandon ourselves to a future of pad wearing. To a future of avoiding exercise for fear of leaking or due to the discomfort of a prolapse. To a future of avoiding socialising or going for a walk for fear of not knowing if there will be a toilet close by if we get a sudden urge. This is not what the menopause is supposed to be about! We are all living longer now so menopause should be celebrated as the next exciting stage of our lives. With the right choices, some pelvic floor exercises and a good balance of movement, nutrition, stress management and sleep we can enjoy this stage as much, if not more than our earlier years!

It’s time to celebrate and embrace our third age!

Sinéad

Sinéad de Freitas

Chartered Physiotherapist specialising in Paediatrics and Women’s health

Skerries Physiotherapy Clinic.018494043

www.skerriesphysiotherapyclinic.ie

www.physio4kids.ie

FB: womenshealthskerries; physio4kids

Instagram: womenshealthskerries; physio4kids.ie

Pilates break in Balbriggan beach

Raquel Mendez — Thu, 22 Apr 2021 17:57:28 +0000

Pilates break in Balbriggan beach

By Raquel Mendez

Even if you love your job (as I do) who doesn’t like a little break? While the studio is closed I’m only teaching online classes and it can feel sometimes lonely when the camera turns off. However, instead of staying in this time I head to the beach in Balbriggan. Wowsers! What a heartbreaking view! No need to say when I came back to my Pilates teaching I felt my energy tanks refuelled and by passing the mirror I even realised I was wearing a beautiful sun-tanned.

Midlife women and wellbeing

Raquel Mendez — Mon, 12 Apr 2021 20:10:45 +0000

Midlife women and wellbeing

By Raquel Mendez

Midlife women and wellbeing

Most women start noticing the early signs of perimenopause (the period preceding menopause) during their 40s. Yes, menopause is a process that last several years and your body will send you signs for a long time before your last period. Recognizing them and acknowledging them is the first step if we really wish to embrace a healthier and happier version of ourselves as we walk through middle life and beyond.

This is a super shortlist of the most common symptoms and simple lifestyle changes that can help you cope and stay healthy through this stage. Don’t wait to have everything sorted, we need to start somewhere and the first step it’s always the most challenging. As always consistency is the key.

Anxiety and stress

It’s not uncommon during this transformation period (as I like to call it) waking up several times during the night and even struggling falling sleep when you go to bed. Plan some regular walks in nature and prioritise yourself as much as possible. Yoga Nidra or just counting backward while in a comfortable lying position with your eyes closed (even for 5 minutes) can have a positive impact on your day. Explore different ways to manage stress (mindfulness, meditation, tai-chi, pilates)

Weight gain and fat that stores around the tummy. It could be triggered by poor sleep, changes in oestrogen levels, lack of exercise, and metabolic changes, among others.

Move more often and be selected on the type of exercises you engaged. Add some cardio to your routine if possible every day. Brisk walking for 15-20 minutes, Healthy Hiit Pilates, or dancing are usually popular options. Try to look for something that you enjoy doing and that is social (in a group) as this will also boost your energy, mood, and ‘feel-good hormones. Make it fun and diverse. Reduce refined carbs, saturated fats, and watch your sugar intake.

Decrease in muscle mass and bone density

Engage in a weights routine. Research shows that weight training two or three times a week can help to keep bone and mass density and even improve it. Reformer Pilates is a fantastic way of resistance (weight) workout, yet safe for your joints as it is low impact and it is also highly recommended by GPs and physios.

Mood swings and fatigue

The less we move the less energy we will have, that’s a fact. Go out for a walk and take some fresh air every day. It is even better if you can do it in the morning.

Change in cholesterol levels

Embrace healthier and more natural meal programs, eat food that is rich in nutrients; omega 3 fatty acids, fibres and plant-based protein. Protein will help you keep and promote mass muscle. Increasing the intake of fibres will aid constipation (and this is also good as a healthy gut is crucial for pelvic floor health). Fatty acids are well known for its benefits. Even more, recent studies linked the intake of Omega 3 with an improvement of menopausal symptoms such us depression and stress. There is also evidence that they help prevent heart disease and stroke. If you’d like to go into deeper details and find ideas and suggestions it might be good idea to work together with a qualified nutritionist.

Decrease on flexibility

Pilates can definitely help you increase and maintain flexibility and because it’s a mind-body practice you will get the added benefit of improving general wellbeing and reduce stress. Check out the virtual Women’s Health Pilates classes and get in touch if you like to find out more.

#midlifewomen #andfabulous #middlelifewomen #middleliferevolution r #menopause #women #midlifestyle #perimenopause #midlifefitness

My Reformer Pilates Studio (A Dream Coming through) (March, 5th 2021)

Raquel Mendez — Thu, 01 Apr 2021 11:34:52 +0000

My Reformer Pilates Studio (A Dream Coming through) (March, 5th 2021)

By Raquel Mendez

My Reformer Pilates Studio (A Dream Coming through) (March, 5th 2021)

About a year ago, this month, I finally moved the Pilates machines, foam rollers and all the Pilates toys to the new studio in Balbriggan.

By that time I had been teaching mat Pilates, Reformer Pilates sessions and general Pilates classes for over 10 years in Lusk and Skerries and it was time to find a bigger place where I could welcome you all without feeling too squeezed and where we could practice our arms circles trusting we wouldn’t be heating the person lying on the mat next to us.

My dream had always been to create a space for everyone because I am a believer Pilates is for ‘every body’. Having suffered for years from chronic pain before finding Pilates I have a genuine interest in helping clients that might not be feeling at their best and introduce them to Pilates exercises that can help them with back and neck pain, injuries and general wellbeing. Because, and here it is a big true: Our bodies are designed to feel GOOD!

I really wanted that physical space to have fresh air, to be spacious and offer not only another form of fitness but a true complement to a healthy life-style. What’s more, my true wish was to provide a physical place with a very special ‘I feel well’ energy for the community of Balbriggan and surrounded areas. As covid is presenting so many challenges, for the time being we are doing a lot of online Pilates workouts but b-Well Pilates studio is still a sanctuary for my own practise and I am keeping it tidy and cozy and full of plants to welcome all of you again very soon.

Yes, a year ago my dream came true and like all the dreams when they materialised it faced a bit of reality with lockdowns. Still, if you are nearby, you will be pleasantly surprised to know you have a fully equipped Pilates Reformer Studio near you in north county Dublin (plus is really close to Co.Meath too.

If you want a sneak-peak of the studio you can watch this beautiful video we made with real clients in the studio; and if you want to find more about how Pilates can help follow this link: https://b-wellpilates.ie/pilates/

Practicing Pilates outside can increase energy levels and help you stay fit.

Raquel Mendez — Mon, 29 Mar 2021 13:56:53 +0000

Practicing Pilates outside can increase energy levels and help you stay fit.

By Raquel Mendez

Practicing Pilates outside can increase energy levels and help you stay fit.

Who doesn’t like a bit of sunshine and fresh air? This Sunday it goes a glorious one in North County Dublin so I took full advantage of it and hit the historical walk near Loughshinny beach. A family day as they call it. My kids love climbing, exploring and they know movement is not negotiable. Did you hear that? Yes, movement is not negotiable as our bodies are designed to move every day, every hour, we even move while sleeping.

We decided to go al the way down to the beach and pushed our bodies through climbing down the cliffs. What a beautiful view! Many times the simplest things are the best, and if there is something I learn during this year of lockdowns and restrictions is beauty can be everywhere even around those 5k.

The scenery and the weather were specially breathtaking so I decided why not practice a bit of Pilates outdoors? I know my family now I’m crazy about Pilates and I really am, but practicing it outdoors is specially good.

I didn’t have any Pilates props or equipment with me so I used nature. A rock to stand on and another natural rocky formation to place my hands. I practice a couple of standing pilates superman, modified push ups and yummy stretches. The results? Feeling renewed and stronger after 15 mins.

Here are some of the benefits of Pilates and exercising outdoors

– It boosts your energy levels

– Improves mood and releases the ‘feel good’ hormones (you breath more oxygen, so your body will produce more serotonin)

– Strengthens your immune system

– You build core strength (of course, that what Pilates do)!

– Improves blood and heart rate

– Extra shot of Vitamin D

– Add and extra challenge to your Pilates routine (I certainly needed to use some creativity to practice planks or crunches in the rocks).

– Prevent ankle and knee injuries (even walking in uneven surfaces will help you keep your joints flexible and strong) and you need some practice with it.

Exercising in nature really has countless benefits and Pilates as a form of movement is not an exception. Research shows that the brain functions better after spending time outdoors as it gets more oxygen, increasing concentration and energy.

So, bottom line. Include some fresh air routine in your self-care program. Wellbeing has never been more important than now.

I also took some pictures as a proof and inspiration to write the Journal.