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Animal Flow

July 1, 2017

Flow and Learn to Move Better.

Burn Fat, Build Muscle, and Get Back to Your Primal Roots

Dublin-Animal Flow is at the top of everyone’s list for great new workouts that can be done anywhere, anytime.

Animal Flow is an innovative new fitness program that combines ground-based movement with elements of various body-weight training disciplines to create a fun, challenging workout that emphasizes multi-planar, fluid movement. Athletes and fitness enthusiasts of all levels will find significant benefits from the practice.

All animal movements place the body in a “four pillar” position, meaning your hands and feet are touching the floor. By using animal forms for exercise you will be experiencing Animal Flow’s unique multi-planar technique. Exercise becomes more fluid rather than compartmentalized.

Benefits:

  • Increased mobility
  • Fun way to improve your flexibility
  • Improved core stability
  • More Power & Muscular Endurance
  • Improved neuromusclular communication
  • New cardio conditioning that is never boring

Each class comprises of 6 components: Wrist Mobilizations; Form Specific Stretches; Activations; Traveling Forms; Switches & Transitions; and the Flows.

Where did the Animal Flow method come from? Who developed it
and why?

Animal Flow was created by Mike Fitch and his personal journey into bodyweight disciplines. Animal Flow is a combination of his experience with gymnastics, Parkour, hand balancing, circus arts, breakdancing, and traditional progressive body weight training.

While each of the bodyweight disciplines is unique in its own way, they all share common elements. One of these is the concept is “flow” where you seamlessness link the movements together. These movements are powerful for improving the function of the human body.

Animal Flow Classes So who can do Animal Flow?

Animal Flow is for everyone. No matter your age, fitness level, you will notice a change in the way you move.

Of course if you have an injury or recovering form a medical condition, you should consult your physician to get the green light.

Where you may have seen Animal Flow?

Animal Flow has been featured and covered by media all over the world, from IDEA Fitness Conference, Wellfest.ie, The Independent, ECA World Fitness Conference, CBS New York, LA Times, The Doctors, and Mens Health. Last year WellFest had Animal Flow workshops featuring Master Instructor Richard Scrivener from the UK.

Where can I take Classes in Ireland?

animalflowdublin1

NEW CLASS SCHEDULE (updated as of July 2017)

Strive Studio, 81 Ashgrove, Kill Ave. Deansgrange. 

animal flow dublin kaman

 

There are also other amazing instructors certified in Ireland at the Irish Strength Institute, Pilates Limerick, Setanta Fitness, and independently.  Don’t worry if you can’t find an instructor near you, more are getting certified soon(as you can see from below!)

Here are some other instructors doing classes in Dublin if my schedule doesn’t suit:

Wild Geese 14 Magennis Pl, Dublin

Taught by L1 Certified Instructor and  winner of IUKL World Kettlebell Championships Maria Moran at 7am every Thursdays. Maria does a great blend of mobility and Animal Flow moments. You won’t be disappointed.

Christchurch Fitness Centre  12 Bridge Street Lower, Dublin 8

Taught by Shane and Marcin every Monday at 6pm. Great fun with these guys. Beginners welcome.

FFS Gym  34/47 Lower Leeson St, Dublin 2

The team at FFS are gold. They have Movement & Mobility Classes which incorporates Animal Flow with other methods.

animalflow1

Sweaty Betty Run Sale

Featured, Services

2017 Class Times

December 31, 2016

New Animal Flow Class and Seminar Times:

Animal Flow is functional movement class that recruits your entire body for strength. Mimicking Animal Movements and using the floor as your only equipment, you will use every muscle you have to move. By linking one movement to the next you create a seamless flow.

Animal Flow in YogaDublin Ranelagh Starting March 5th Sunday am classes at 12:30-1:30pm.  Classes are running through end of April excluding Easter Sunday. In this class series you will learn the foundations of Animal Flow and how to incorporate it into your training-whether you are a beginner, or already have a training program, you will see the benefits of increased mobility, strength in your core, and overall tone in your body from this bodyweight movement workout. Click HERE to Prebook.

Private Personal Training, Health Coaching, and Animal Flow Instruction also available.

comfort-zone

 

Featured, Nutrition

12 Healthy Places to Eat in Dublin in 2016

January 8, 2016

Now that the 12 Pubs of Christmas is over, and we are all riddled with guilt for our over-indulgence, it’s time to get back to healthy eating. Here are the 12 healthy-eating establishments leading the pack in Dublin for 2016.

 

  1. Happy Pear: a trip here is the health nut’s (present company included) version of going to Willy Wonka’s Chocolate factory. They have a grocery shop with organic vegetables and foods, along with a fantastic restaurant that serves delicious salads, meals, and healthy desserts. My favourite was the Normandy Bake, absolutely loaded with beans, butternut squash, and cheese.
  2. The Punnet: Their sporting backgrounds have given owners James Norton and Darragh Buckley a perceptive insight into what customers want and need to fuel their active lifestyles. From tasty protein balls to a wide range of salads, wraps, juices, and coffees, this is a great spot to order a pickup lunch, or perhaps to suggest to your HR department as a place to host your next (healthier) company event.
  3. The Hopsack: Established in 1979, the Hopsack has long been a leader in healthy eating, with great food and a very helpful and knowledgeable staff to advise on nutritional needs. It is one of Dublin’s best sources of organic, fairly traded, ethnic, and special dietary foods. It’s also a family business in its second generation with current owners Finn and Kate, and once a week you will still see mom Erica at the shop helping out. A good spot to stock your cupboards with healthy, nutritious groceries.
  4. Alchemy: a great place to catch up with a friend after the holidays for a healthy lunch, coffee or cup of bone broth (after perhaps a dose of retail therapy downstairs). They also do healthy lunch takeaways.
  5. Green Beards: one of the best juice places in town. Owners Ray and Kevin strive to get the very best organic produce to make their juices. They put as much thought into their juices as they did with the beautiful design of their glass bottles. If you’re looking for a ‘go to’ juice to flood your system with greens, ‘The Boss’ is, well, the boss. Remember, don’t chug your juices; chew through them to give the enzymes in your mouth a chance to start the digestive process, allowing the nutrients to break down like regular food.
  6. Coco: a cheap and cheery option for healthy takeaway lunches. You choose your protein, which comes with a few salad choices and a selection of healthy carbohydrates such as brown rice or sweet potatoes.
  7. Eathos: where the plates are as pretty as the food. I love the seared tuna, turkey and courgette koftas, and of course the chickpea burgers. The sides are just as tasty, from saffron fennel, pomegranate, and new season purple sprouting broccoli to the grilled halloumi cheese with samphire and their classic sweet and roaster potatoes. Great desserts too!
  8. Urban Health: a great little spot in Ranelagh. They have the best paleo brownie in town (made with no refined sugar), and a lovely selection of soups, juices, and lunches. They are also one of the first places in town to offer a soup and juice cleanse; a nice option for those who want something warming to help detox this winter.
  9. Cornocupia: A renowned award-winning restaurant located on Wicklow Street in the heart of Dublin. In addition to healthy wholesale food, you can expect high quality vegetarian and vegan food here.
  10. Blazing Salads: go early to avoid lines. Set up like an American-style deli, you pick your mains, sides, and sauces, and pay by the kg. A great place for someone who wants to try it all.
  11. Sova the Vegan Butcher: vegans all over Dublin rejoiced when Sova opened their pop-up at Yoga Hub during the holiday season. The tables were packed with people enjoying the beetroot soup, seitan wraps, and healthy vegan chocolate desserts. We wait with bated breath for news of their new store opening … hopefully in 2016.
  12. Staple Foods: open only for lunch, this is a truly great spot. Its location on Curved Street was a little tricky to find, but have since moved to 24 A Grattan St. Luckily for us, they deliver via Deliveroo, so you can get lunch dropped off right at your doorstep. Favourites include the Jamaican Jerk Chicken salad and the Vegan Superfood salad.

organic veg

Featured, Nutrition, Recipes, Smoothie Wednesday

Reposted by demand: Juicing for Pregnancy and Beyond

February 1, 2015

Reprinted from my Fitnessbump blog.

During pregnancy, we are told to eat many different foods to help grow a healthy baby.

Although many of us think we are eating healthy, we may not be telling ourselves the truth. Think about this, what did you eat in your last meal? Did it contain a fish high in omega 3s? Something that had vitamin c? Or vitamin d? Did you have any vegetables and iceberg lettuce does not count as it contains little nutritional value. Did you have bread that was rich in fiber and was wholegrain?

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breakfast, Featured, Recipes

Warm Gingery Oatmeal 

January 27, 2015
Prep time: 5 minutes
Cooking time: 15 minutes
Yields: 3 people
Ingredients:

2 cups water
1 cup rolled oats
1/4 cup raisins
1/4 cup goji berries
2 teaspoons grated ginger(or to taste)
Pinch of salt
1/4 cup sunflower seeds
1 tablespoon natural sweeteners(honey, malted rice syrup, maple syrup, malted barley syrup)

Directions:
  1. Bring water to boil.
  2. Add oats, raisins, goji berries, ginger and a pinch of salt.
  3. Reduce heat to low.
  4. Cook until water is absorbed and oats become creamy (about 7 minutes).
  5. Remove from heat and add sunflower seeds and agave nectar.
Notes:
  • To make oatmeal creamier try using rice, soy, coconut, or nut milk instead of water.
Featured, Fitness

Power of the Breath

January 8, 2015

Life is often stressful enough. Sometimes a glass of wine does the trick, or a bit of chocolate. But sometimes even that doesn’t do it. SO what can you do to relax?

Breathe…

Breathing not only helps you to calm your mind form your possibly hectic schedule or stressed out day, but for an expecting mum, it can help connect to your body and your baby.

Here are a few breathing exercises:

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Featured, Fitness

Your New Year Resolution Here.

January 7, 2015
How to pick a trainer

January is one of the busiest day for gyms, it’s the day many start their New Year resolution to get healthier, skinnier, stronger for the year. Many can jump onto it carelessly and end up injuring themselves. The best way is to start slow and not burn out if you have never consistently maintained a fitness regime. Also consider hiring a personal trainer whether it’s just for a few sessions or a few months. A trainer can show tell you if you have any imbalances in your body, what your weaknesses are, and how to hit your goals.

How to pick a trainer? The majority will pick trainers by sex, physical appearance, personality, and price. Other factors you should be aware of when choosing a trainer; are they knowledgeable of the anatomy, the functionality of muscles, and joints? Are they passionate about what they do? What do they specialized in, and is that in line with what you are looking for? If they are training you at your home, are they insured? Are they punctual?

Once you find a trainer you like, try a session and test them out. The trainer should go over your medical history, help you determine your goals and give you a plan on how they plan on helping you achieve it.

Be wary of trainers that are just drill sergeants because you can jeopardize yourself and get seriously injured. Look for a trainer that motivates you, and pushes you to try harder without the injuries. For those that are unconditioned and haven’t seen the inside of the gym since last summer, it’s the slow and steady that will prevent injuries.

Featured, Recipes, Smoothie Wednesday

Ginger Zinger Smoothie

January 1, 2015
smoothies, kaman's recipes, antioxidants, fat burner

A Perfect Smoothie to start off 2015 right

So what are the benefits of ginger?! They have anti-inflammatory properties, helps improve absorption of essential nutrients, and aids in digestion among other fantastic things.


Ingredients:

Zingy Applesauce(recipe)

½ cup, 1 cup of coconut water

¼ cup of frozen peas

8 ml chia seeds

5 slices of raw ginger

5 tablespoons of yogurt

 

Featured, Recipes

Zingy Applesauce

January 1, 2015

I love to have applesauce in my house. It dresses up plain yogurt, oatmeal, and great sugar substitute in baked goods. Plus, I love to add it into my smoothies. Here is a recipe favorite from The Pioneer Woman Cooks.

Recipe Modified from The Pioneer Woman Cooks
Ingredients
  • 6 pounds Apples, Peeled, Cored, And Cut Into 8 Slices
  • 1 cup Apple Juice Or Apple Cider
  •  Juice Of 1 Lemon
  • 1 Tablespoon ginger(an optional ingredient, depends on your taste)
  • 1/4 loosely packed dark Brown Sugar
  • 1 teaspoon Cinnamon, More Or Less To Taste
  • 1 Tablespoon of Apple Cider Vinegar
Preparation Instructions

Combine all ingredients in a large pot and cook over medium heat, stirring occasionally, for 25 minutes.

Carefully puree in a food processor or blender (don’t fill too full; split into two portions if needed) until smooth.

Store in the fridge!

 
 

Featured, Recipes

Bone Broth; a Superfood revisited.

January 1, 2015

Did you hear bone broth is the newest super-food? I laugh because my mom always made me broths when I was growing up. There were some I love like her oxtail, & beef bone broth with tomatoes, carrots, and potatoes. Others were made with, either pork bones, chicken carcass/feet, or fish bones. She used to make different soups for each season. The winter soups were the best because they warmed me right up. Here is a breakdown and what you need to know now about bone broth this winter. PS. If you’re in NY, go to Brodo in the East Village and tell me how it is! It’s a new bone broth restaurant that opened up and I can’t wait to try some.

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