pilates – b-wellpilates.ie

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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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

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.