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Stay SLIM - With SCIENCE! The FULL list...

Posted by Colette O'Flynn on January 16 2012 @ 01:36

BECAUSE you asked for it...

There's been a huge response to our "Stay Slim With Science" report, which lays out in an easy-to-follow form, the very latest research on losing weight - and keeping it off.

So here they are, some simple, effective rules which should work for everybody, all the time - the best, most modern recommendations for getting in shape, and staying that way...


1:  Don't skip meals
Scientists studying the effects of hunger on the brain have found that subjects who miss meals suffer cravings for high calorie, high fat food.  Hunger, it seems, encourages the brain to guide us towards calorie laden food - that's why you scoff pastries mid-morning...

2:  Eat a good breakfast
Eating a protein rich breakfast - eggs and fish in particular - keeps you satisfied for longer, because it triggers the release of chemicals that tell the brain you are full.

3:  Eat off smaller plates
It sounds ridiculous, but it works.  Using smaller plates automatically encourages us all to eat smaller portions.  And, no matter what mammy told you, you don't have to clear your plate!

4:  Don't cheat on the calories
If you're going to count calories, do it properly.  Keep a food diary, and record EVERYTHING you eat, including every snack and calorie laden sauce. You'll be surprised at how much you snack, and you can start to weed out the sneaky calories. People generally under-report their intake by 40 to 60%. 

5:  Eat more soup
Soup fills you up for longer.  In a recent BBC study, two groups of soldiers were served the same lunch - chicken, rice and vegetables with a glass of water.  One group, however, ate the solid food, while the other soldiers had their food liquidised and served as a soup. Ultrasound scans showed the soup stayed in the stomach longer, and kept the souped-up soldiers feeling full. 

6:  Minimise choice
Our bodies are hardwired by evolution to seek out variety in food.  It's in our nature to want lots of different things.  So keep away from the buffet - where you're likely to eat as much as 30% more.  And only buy what you need.  Studies show that when people are offered two bowls of free sweets - one bowl all purple, the other multi-coloured - that they tend strongly to pick the multi-coloured sweets, and eat much more of them.

7:  Enjoy low fat dairy products
Eating low-fat dairy products helps the body to excrete more fat.  Dairy calcium binds with fat in the small intestine and then passes through without being absorbed and stored as fat. Skimmed milk, low-fat yoghurt, cottage cheese and fromage frais all help to carry fat away from the gut.

8:  Feel The Burn
Exercise.  The calorie 'burn' from exercise doesn't stop when you get off the treadmill, the pitch or the bike - it carries on well into the next day.  In fact, you'll burn more calories in the hours after you exercise than you will during the exercise itself.  That's because the human body accesses carbohydrates easily during exercise, but has to use stored body fat to run itself in the following hours.  

9:  Move!
Run, walk, dance - just move your body, in any way you can.  Even little bursts of exercise - taking the stairs, getting off the bus a stop early, walking around as you use the phone - it all adds up.  Building small amounts of 'activity' into daily routine increases heart rate and calorie expenditure. 

By Colette O'Flynn, chief physiotherapist, PhysioNow

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FREE "taster" class in The Gym Rathgar...

Posted by Colette O'Flynn on December 04 2011 @ 15:23

Interested in pilates?  Want to try a class - with no cost or obligation?

To celebrate the new collaboration between PhysioNow, Rathgar and The Gym, Rathgar, we're hosting a FREE class next Saturday morning in the Orwell Road gymnasium.

The class, at 11.30am, will be taught by PhysioNow's chief physiotherapist Colette O'Flynn, as seen on RTE TV.

To book your place, contact us at info@physionow.ie

http://the-gym.ie/

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PhysioNow & Pilates By Retha...

Posted by Colette O'Flynn on November 27 2011 @ 23:37

A warm welcome to all our new clients... joining us from "Pilates By Retha".  

PhysioNow and Pilates By Retha have amalgamated to offer you, the public, a much wider range of pilates, fitness & body conditioning classes across Dublin's southside.  There are classes in Rathgar, Terenure and Ringsend, catering to beginners, intermediates and advanced practitioners. Choose from morning, evening or lunchtime classes.  There are also classes for expectant mothers and new mums.  One-to-one sessions also available.

For details of December & January classes, check out... www.physionow.ie/classes

To book, phone 086 834 2525 or email info@physionow.ie

PhysioNow is a network of physiotherapy clinics serving Dublin 4 and Dublin 6.

Pilates By Retha Page

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December pilates workshops in Dublin 4...

Posted by Colette O'Flynn on November 22 2011 @ 00:51

Bookings are now being taken for Christmas and New Year pilates classes at ESB SportsCo, Dublin 4.

The snazzy Ringsend centre will host a pre-Christmas series of body-conditioning workshops, aimed at getting you in shape for the party season.

Special workshops will be held on Wednesday, December 7 and Wednesday, December 14.  Cost is just 15 euro per class.  

To book, just contact SportsCo reception at 6687022 Ext. 0.

All classes will be designed and conducted by physiotherapist Colette O'Flynn.

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New Rathgar pilates classes...

Posted by Colette O'Flynn on November 17 2011 @ 22:32

New Dublin 6 classes...

PhysioNow is poised to announce a major extension of our Dublin 6 pilates classes.

There will be new morning and evening classes to suit YOU, the public, at a range of new venues, complementing our existing classes in Marianella, Orwell Road, and at our Rathgar Road clinic. More details soon.

Contact us... info@physionow.ie 

Colette O'Flynn Pilates Rathgar Dublin 6 Dublin 4

Colette O'Flynn Pilates Rathgar Dublin 6 4

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PhysioNow welcomes public to Dublin 4 clinic...

Posted by Colette O'Flynn on October 25 2011 @ 23:35

Check out our Dublin 4 clinic...

PhysioNow has launched a major advertising campaign to welcome YOU, the public, to our clinic in Dublin 4.

ESB Sportsco - the clinic, the gym, the pool and all pilates classes - is open to the wider public, offering superb facilities, knowledgeable staff and great deals.

Contact us... info@physionow.ie

PhysioNow Dublin 4 clinic

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PhysioNow welcomes St. Jude's BC as "partner club"

Posted by Colette O'Flynn on October 04 2011 @ 22:35

Welcome... to our latest partner club... St Jude's Badminton Club!
St. Jude's, who play out of the St. Judes GAA Club Hall on Wellington Lane,
Templeogue, are a progressive club with a long history of successes in the Dublin & District Leagues and Cups.
They join Fitzwilliam LTC, ESB SportsCo, Irish Life Gym & Danum BC, amongst others, as our "partner" clubs, giving them special discounts and offers.
Why don't you get your club to join us? Email us... info@physionow.ie

ST JUDE'S BC

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PREGNANCY CLASSES! Starting THIS WEEK...

Posted by Colette O'Flynn on September 26 2011 @ 09:27

PREGNANCY CLASSES!

STARTING THIS THURSDAY!  Our popular series of ante-natal pilates classes.  

Public classes will be held in Marianella, Rathgar, Dublin 6, on THURSDAY nights. All classes are devised & supervised by chartered physiotherapists.

Pilates In Pregnancy

For more info, contact Chief Physiotherapist Colette 086 834 2525

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Discounts for Badminton & Tennis Clubs...

Posted by Colette O'Flynn on September 23 2011 @ 00:07

Badminton Clubs - this is for you...

PhysioNow extends best wishes to all the badminton players starting their new season this month - and especially to our three favourite clubs, Danum, Pembroke & Mount Pleasant. 

Club secretaries - contact us to become one of our supporter clubs, and secure generous discounts on physiotherapy, acupuncture, orthotic supports & pilates classes for your members!

Contact us...

info@physionow.ie

Scott Evans Badminton 1098046

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PhysioNow & Cripps Terenure to offer FREE walk/run gait scanning...

Posted by Colette O'Flynn on May 09 2011 @ 23:50

Are your feet sore?  Do you have difficulty walking or running?  Do you find it hard to get comfortable shoes?

PhysioNow Rathgar& Cripps Footwear, Terenure have joined forces to offer FREE 3D computer-generated gait analysis for YOU & your CHILDREN.

Drop in and see us in Cripps, Terenure, on FRIDAY, JUNE 17 - 2.30pm - 4.30pm

Book now...  info@physionow.ie

Physiotherapy - Acupuncture - Pilates ClassesRathgar Road, Dublin 6

 086 834 2525

 www.physionow.ie

Physio Now Gait Scan Ad 9 5 11 C



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