fitness - Mums in Cyprus | The Family Network

Ask the Expert: Christiana Aristotelous – The benefits of the Gyrotonic method

By MiC Carine 07/06/2019

Most work absences in Cyprus are due to bone, joint and muscle problems involving the back or lower back (29.2%), the hips or lower extremities (15.2%), the neck, shoulders or upper extremities (14.6%)*. Yoga and Pilates are just a few of the wellness disciplines that can help, but one other method is quietly enjoying ever-growing popularity: the Gyrotonic Expansion System.

Even Tiger Woods, Madonna and Jennifer Aniston are fans, so to find out more for our #AskTheExpert interview of the month, we sit down with Christiana Aristotelous, one of the two certified Gyrotonic trainers in Cyprus.

Christiana, hi! What exactly is Gyrotonic?

It is a truly unique exercise and rehabilitation programme with circular motion movements that come from dance, yoga, gymnastics, t’ai chi and even swimming. The body trains on a very versatile, specially designed wooden frame with rotational discs and weighted pulleys. Sounds more complicated than it is, though!

How does it work?

It works by stretching and strengthening the body at the same time. The back goes through arch and curl movements, and specific exercises have circular and spiralling movement patterns that are combined with emphasis on breathing. As a result, energy pathways open up and the nervous system is stimulated.

Is it suitable for mums?

This method is literally for everyone, no matter the age, physical condition or overall fitness. The trainer is there to explain and demonstrate every sequence, taking into consideration any pain points a person may have and accommodating their needs accordingly. The sessions are individual and highly personalised. Don’t worry if you have not seen the inside of a gym in years!

Does it classify as fitness training?

It is so much more than simple fitness training since it addresses the entire person and not just a group of muscles. The signature movements increase joint mobility and range of motion, while correcting posture and improving bone density. The Gyrotonic method works with the body’s own strength and so it is an extremely gentle type of training, designed to balance neuro-muscular coordination.

Can it be used for pain management?

Yes, because it is also a rehabilitation programme. The Gyrotonic method is used successfully in many types of lower back or cervical spine pain, including repetitive strain injuries, sciatica, multiple sclerosis, rheumatoid arthritis and osteoporosis.

What other benefits does it have?

The fluid movements from continuous arching, curling, spiralling and breathing helps detoxify the body and get rid of excess lymph fluids and waste stagnating in our systems. The holistic approach leads to a healthier, more supple spine, stronger core muscles, improved agility and athletic performance, and a deep internal strength.

Can it help mentally too?

Totally! The proper breathing oxygenates the brain, leading to improved focus and a feeling of completed relaxation after the session. The Gyrotonic method has confidence boosting effects too, thanks to the improvement in proper posture that is achieved though the exercises.

Does it make you sweat and lose weight?

Everyone is different, some will break out in a sweat, others won’t at all. The overall focus of these sessions is on connecting the mind to the body and to become more motion aware. The lengthening and strengthening exercises lead to an overall power boost, which in turn help the body feel long term benefits and results from other activities too.

How soon can results be achieved?

This depends on the person’s body, everyone is different. Some people feel taller, more relaxed and connected to their bodies after the first session already, but in general it will take 2-3 Gyrotonic method workouts to feel the movements in the abdominal muscles, achieve the benefits and improve poor posture habits.

How many sessions are needed per week?

The recommendation is 1-2 sessions per week, as that consistency will help the mind and body connect better and become more familiarised with the movements. The Gyrotonic method should be seen as a long term part of a person’s wellness training routine, and can be used in conjunction with other fitness programmes.

Where are these Gyrotonic method sessions available in Cyprus?

It takes approximately a year to become a certified Gyrotonic trainer, and there are just two of us currently offering these sessions on the island. My studio is located in Limassol, and I am always happy to explain the equipment to anyone interested to find out more. As an exclusive offer for Mums in Cyprus members, it is my pleasure to provide one free introductory training session to any parent wishing to try the Gyrotonic method!

Christiana is a registered member of the Gyrotonic Trainers team and has completed the Teacher Training Program according to the industry standards applicable for Cyprus. Prior to moving to her new studio in order to offer the Gyrotonic Expansion System, Christiana spent 15 years in her previous gym in the center of Limassol, where she provided private and group fitness and TRX equipment training.

Email: christianatrx@gmail.com

Facebook

Amoroza Center

Samou 2

Yermasoyia

Limassol

Phone 99 570 393

Reference *https://www.eurofound.europa.eu/publications/report/2010/absence-from-work-cyprus

How to save BIG in 2019!

By MiC Team 11/12/2018

Over 1,200 Buy One Get One Free & Discount offers are waiting for you and all at a year-long special discounted price for MiC members!

If you haven’t heard of The Entertainer by now – you’ve been missing out! An established lifestyle savings app, the Entertainer Cyprus offers you savings at some of the island’s hottest venues. With the newly released 2019 app, you’ll be getting bigger and better offers than ever before.

What is the Entertainer?

The Entertainer is an app that gives you access to over 1,200 Buy One Get One Free offers and discounts across the island. By downloading it on your favourite mobile device, you have it with you wherever you go (no need to lug a massive book around or to remember to cut out & keep hundreds of discount vouchers). It offers you savings on hundreds of venues across the island.

Still don’t get why this is so great?

How the ENTERTAINER works

CHOOSE: Help yourself to whatever offer you want
USE: Show your ENTERTAINER when you ask for the bill. Seeing as your phone is always in your pocket, you won’t forget to use it when you pay (*save* on) your bill.
SAVE: Do more for less. Enjoy huge savings on all the things you love!

Why you’ll love it

Valid 7 days a week (excluding public holidays)
Track your savings
Give access to family & friends
Share offers using the ‘Ping’ feature

What’s inside?

Within the ENTERTAINER you get access to 6 different categories:

Food & Drink: An all-time favourite. Help yourself to some of the best dining options in your city. All offers within this category are 2-for-1. You can eat out more without having to worry so much about the cost!
Beauty & Fitness: Another massively popular category featuring spas, salons, gyms and more. The offers in this category vary between 2-for-1 and 50% off – go with a friend and you both get to use the spa for half the price!
Attractions & Leisure: Great times and fun-filled adventures. This category is perfect for holidays and families. All offers in this category are 2-for-1. Planning on going to Fasouri Waterpark this summer? With just one visit using this app, you’ll get back the money you paid for it!
Fashion & Retails: Save every time you hit the shops for a spot of retail therapy. This category offers savings every time you spend a certain amount. For example, spend €150 at Follie Follie and save €75, meaning you get a 50% discount!
Everyday Services: Whether you need a car wash, or your pet groomed, you’ll find it here. The offers in this category are from 30% off.
Travel: From quick getaways to long vacations, they’ve got it all thanks to free nights and huge discounts (either 60% off or Buy One Night Get One Free on hundreds of thousands of hotels globally).

The ENTERTAINER also comes free with Cheers, which gives you Buy One Get One Free drinks offers at your favourite bars, night spots and restaurants.

If that wasn’t enough…

You can even share your account with family members! They will each get their own login and password, so you can all use the App, meaning you’ll save money together. How cool is that?

The App also features Pings. What are Pings? It means that you can swap offers with your friends. It also means that if you run out of an offer, someone can send you a new one.

Why should you buy the Entertainer 2019 now?

Buy the Entertainer Cyprus 2019 NOW (for a limited time) on the Earlybird offer and get it for €19.95 (instead of the RRP €29.95 that will come in to effect in the New Year).

Use our exclusive MIC discount code << MIC19 >> and get an ADDITIONAL 10% discount!

That means an entire year’s worth of savings for less than €18! That is a pretty nice Christmas present!

The good news doesn’t stop there. As well as saving €10, early birds will also enjoy immediate access to the current 2018 offers across the island, meaning you can start enjoying incredible savings right away.

So what are you waiting for? Get the Entertainer Cyprus 2019 today (and don’t forget to use your MiC discount code << MIC19 >>

MiC Exclusive: Meet the Partners of our 5th Mums2Be & Baby Day!

By MiC Team 18/10/2017

MiC’s 5th Mums2Be & Baby Day in association with

MAM Cyprus

We’re extremely pleased to be hosting the 5th in the series of our popular Mums2Be & Baby Days, this year in association with MAM Baby! Our regular readers will already be familiar with MAM Baby, the much loved international brand available locally.

The reason we are so proud to be working with such a great company is because MAM knows that being a parent is the most important job in the world – because the babies of today are the parents of tomorrow. That’s why they use all of their resources to provide babies with a bright future. Through a responsible work ethic, they take care that their products are not only of the highest quality, safe and practical to use, but they also work carefully at all stages of production to protect and preserve the environment for generations to come. They have been doing this since 1976 to make the lives of babies and their parents easier and happier.

Members of the MAM team will be there on Sunday 29th October to answer your questions about their product range and to show you a few carefully selected examples from their fantastic anti-colic collection of bottles and soothers. You can find out more about MAM Cyprus ahead of our event on their Facebook page.

We are also extremely happy to have ISIS Clinic Nicosia with us for the second year running as our kind sponsor.

Isis Clinic is one of the most modern and state-of-art gynaecology, maternity and fertility centres on the island. It is a pioneer and strong supporter of vaginal delivery and with the highest rates of success in fertility treatment, they lead the way in health care in Gynaecology and Maternity in Cyprus. Furthermore, they provide a large variety of prenatal and postnatal services from dedicated and experienced staff, such as Pregnancy Fitness classes, Antenatal Classes for couples, Massage in Pregnancy and after birth, Baby Massage courses and free classes to inform new mums about breastfeeding and pregnancy.

You can find them on Facebook here, their Facebook group dedicated to informing you about the range of classes available at ISIS Clinic can be found here. and their popular Pregnancy, Birth and Post-partum forum for mums in Cyprus can be found here.

Members from ISIS Clinic team will be on hand all day on the 29th October from 10:00 until 18:00 to answer your questions about the clinic and to tell you more about the classes that they provide.

Click here to go to our Event page on MiC and on Facebook.

Click here to meet our Supporters, the Cyprus Breastfeeding Association, Birth Forward Cyprus and Baby Academy Limassol.

Click here to meet the women’s health and baby development teams that will be there on the day who work locally in the areas of: Physiotherapy & Clinical Pilates; Birth, Baby & Family Photography; Baby Wearing & Baby Massage; Pilates & Yoga and Nutrition!

Click here to see the fantastic range of maternity/new mum/baby & toddler products that will be on sale at our 5th Mums 2 Be and Baby Day, from our small local businesses and Work at Home Mums (WaHMs).

Fun Fitness Activities for Kids

By IslaWright 28/07/2017

In 2016, approximately one-third of children and adolescents were considered obese. If this trend remains steady, scientists assume that there will be more than 70 million obese children by 2025. This means that children need to develop healthy habits more than ever! Healthy eating and regular physical activity is the key to fighting these devastating stats. Physical activity is not only integral to children’s physical health and development, but it’s also critical for their mental and social development. Physical activity improves blood circulation and makes children feel more energized. If you want your kid to be more active, here are some fun fitness activities your child (and you) can try.

Bike Riding

Bike riding has always been such a fun activity for the whole family. You can easily make a circle around the block or organize a fun day out and cycle to a nice picnic location. Children are quite fast at figuring out how to ride a bike, so don’t worry if your kid hasn’t learned yet. All it takes is 30 minutes to an hour to teach your kid all bike-riding secrets. Even if your kid’s a good cyclist, until they’re at least 10 years old, they should ride on sidewalks and paths. And of course, safety first, so helmets are a necessity both for your kid and you.

Swimming

Swimming is by far the best cardio activity on this list. It activates almost every muscle in your body, tones muscles and builds strength. Additionally, swimming improves coordination, balance, posture, flexibility and alleviates stress. It’s a complete fitness package great for all ages, and it’s fun too. There’s no age restriction on swimming, and there are classes for schoolers, preschoolers, and even babies. When your kids get bored of swimming around, splashing in the shallows can be just as tiring and even more fun. They can play catch or tag in the water, which is guaranteed to give them a good workout.

Soccer

Soccer is growing more and more popular all over the world. This highly active game exercises stamina, speed, agility as well as teamwork and strategy, making it a great physical and mental workout for kids. Even though injuries can happen, if you provide your kids with appropriate protective gear such as shin guards and special shoes with cleats to prevent slipping, soccer can be a very safe and fun sport for kids. And who knows, maybe you have a new Messi in the family

Playing Frisbee

This super fun activity is another game perfect for the whole family. There are many different Frisbee games you can play, such as “Ultimate Frisbee” that’s similar to soccer or Frisbee golf. Whatever you choose to do, it’s going to be fun and your kids will break some serious sweat from all that running and jumping. It’s a great workout that doesn’t seem like a workout at all!

Playground Playtime

Every kid enjoys running around the playground, even those who say they are too old to do it. Playgrounds can really offer a fun physical activity for everyone! Your kid can play Tarzan on the monkey bars, pump their legs while trying to get as high as possible on the swing, or just run and jump around with other kids. And parents should feel free to join in. You will end up as tired as after one of your gym sessions.

Skating

Parents, do you remember how much fun you had on wheels when you were your kid’s age? Well, a lot! Teach your kids how to skate or rollerblade and you can cruise around the park together. You probably have some old skateboard hanging out in the garage, but if not, you can get a mini cruiser perfect for kids in any well-equipped skate shop. If you think your kid’s still a little too young for skateboarding, you can find some cheap razor scooters to prepare them.

As you can see, exercising doesn’t have to be boring! It’s very important to implement some of these ideas into your child’s daily routine and explain just how vital being active is for their health. By being active in any way, your child will have a healthy body and brain which is necessary for normal growth and learning.

Mother’s Day Edition – Essential Health and Fitness Tips for Busy Moms

By IslaWright 12/04/2017

Every year, the second Sunday of May is reserved for raising awareness of incredible achievements of moms around the world. Some families even commemorate the occasion by giving gifts to their moms and mother figures, or collecting donations for research in the fields of female-related illnesses like breast cancer. And although this day represents wonderful appreciation of everything motherhood involves and stands for, every mom deserves to take excellent care of herself any day of the week. Being a mom will always be an integral part of your identity, but including self-care as an essential segment of your life will contribute to your family life and help you become an even more nurturing, caring woman. Here are a few ideas on how you can take better care of yourself, stay in good shape and safeguard your health.

Every sip matters

Since parenthood never allows for a day off, you most likely don’t pay attention to how much water you drink every day. Keep a bottle full of water close by, so that you don’t forget to take a sip every now and then. Dehydration can lead to headaches and low energy levels, and it can impact your immune system, so it’s crucial to always drink plenty of water.

Plan your nutrition

Just like you spend hours preparing healthy home-cooked meals for your family and reminding everyone to eat their fruits and veggies, don’t forget to include all the essential vitamins and minerals in your own diet. If you do not have enough time for daily meal prepping, you can use weekends to spend a few extra hours making several days’ worth of nutritious lunches and shopping at your local market for fresh fruit and vegetables to ensure a versatile diet.

Practice mindfulness

It might seem like you already have enough on your plate, and that another activity can only disrupt your life, but even as little as ten minutes a day of mindful meditation or simple breathing exercises can soothe your mind. In time, you will become able to calm your rushing thoughts, increase your focus and productivity, and it will help you have a balanced, positive outlook on life.

Ditch the processed sugar

In addition to lean protein and healthy fats, carbs are the third macronutrient essential to your diet, and the single most important source of energy for your body. Our meals need to contain plenty of healthy carbs to sustain daily physical and mental challenges. However, reaching for a candy bar full of processed sugars will make your blood sugar levels skyrocket and quickly plummet, giving you a boost of short-lived energy and wreaking havoc on your health. Instead, grab an orange, a banana or a few carrot sticks, and your body will greatly appreciate it.

Get moving

Just like you encourage your kids to stay active and practice sports, why not lead by example? If you don’t have the time to go to a gym, a practical way to incorporate regular exercise into your routine is to work out at home. available exercise machines online, you can take your pick and ensure several powerful cardio sessions that will keep you fit, increase your strength and help you stay resilient to illness and injury. And don’t be surprised if your kids follow your lead and start exercising with you from time to time!

Get regular check-ups

You might feel incredibly healthy, follow all of the abovementioned advice and handle your responsibilities masterfully, but your body can still suffer due to all the physical and psychological stress. As a mom, you probably take your kids to the dentist all the time and have their blood work done at least once a year. Your body needs the same amount of care, so make sure to follow through with those yearly visits to your gynecologist, dentist and your family doctor. If you can’t keep track of all those appointments, it’s high time you got that planner and posted reminders on the fridge every now and then.

Supplement with care

Moms that spend most of their days with their kids, working and taking care of their homes sometimes forget to stick to their diet plan. In those situations, it’s useful to have a prepared protein shake or a multivitamin smoothie to replenish your body. While regular workouts and a healthy nutrition plan will likely be more than enough to keep your body strong and vital, you can sometimes benefit from a vitamin or a mineral supplement that you find difficult to include in your regular diet. Of course, it’s best to consult a professional before you make that decision on your own.

As simple as it may seem, self-care is an acquired set of skills and habits that every mom should nurture and cherish. Tend to your own needs, love yourself, take good care of your health, and you will become an even better role model to your kids, and a shining example of why we celebrate Mother’s Day with so much pride and joy.

Time to get fit!

By Emma 07/11/2011

I’ve never been a fan of sports or going to the gym, from my school days until only recent years I would go out of my way to avoid doing even the smallest amount of exercise, I was the big kid in the class, the one always picked last in games and I used to dread every PE lesson. This stayed with me as I grew up and would miss out on lots of things with my friends, on summer Sundays we’d all go to the park and while they played rounders or volleyball I’d sit in the sun making jokes about how that was too much like hard work and I was busy getting a tan or drinking a beer but really I didn’t have the confidence to join in and was worried they’d laugh as I got too out of breath running around.

Only as I lost weight did I discover that I could actually exercise and not die…. although MY GOD did it kill me at the time I was stunned to see how much easier it all became as the pounds dropped off and I got stronger. For about year I regularly did exercise DVDs at home and later pilates classes at my local gym but I never felt like I really got to a ‘good’ level of fitness, I usually took the easier option and was worried about hurting myself (as I frequently did) and thought if I kept at it I’d eventually be able to do the advanced workouts.

But I stopped doing it, and fell back into my old thinking that I don’t ‘do’ exercise and I’m not at all fit! But last week a new studio – MG Health & Fitness opened in Protaras and I was invited for a fitness assessment.

To be honest, I was not really looking forward to it, but I was excited about trying out the large range of classes and thought it was probably a good place to start. I’m pleased to report I survived….even the run up the hill to test my heart rate with ex-army instructor Mike! Overall the assessment went well, but I clearly need to work on my cardio activity as my heart rate is worse than my Dads!

Claire and Mike who run the studio were very thorough with my assessment and also went to great lengths to explain that their aim is to advise on your fitness goals but not to try and sell you their classes. They told me what types of exercise I should aim for to improve my general fitness and achieve the goals I set myself and explain how I could do that with or without them. I do however seem to have agreed to try at least one of every class they run….. including Boot Camp! (this is not one of my better ideas…. did I mention that Mike is an ex-army instructor!!)

Joking aside, I am looking forward to getting stuck into some regular exercise and I love the community feel of the studio, they have a friendly facebook group and I think will be very successful. I am aiming to not just lose a few pounds.. although am looking forward to getting into my best jeans, but also to get stronger and healthier. I’ll let you know how I get on!

Launch of a new lifestyle

By Emma 02/11/2011

Since moving to Cyprus I have done much less exercise than I imagined I would, I am the master of excuses and it turns out having a demanding toddler can be quite a good one, that and 50 deg plus summer temperatures kind of puts you off! But I do enjoy exercise when I do it regularly and I’ve been missing my old routine I had back in England before Leo was born, I just find it hard to get motivated on my own. So I’m very pleased to see that help is at hand!

Sunday saw the launch of a brand new health and fitness Centre in the East of Cyprus,MG Health & Fitness situated in Protaras, MG is run by Claire and Michael and today is the official opening.

Offering a huge range of classes,including Yoga / pilates based activites, Zumba, Bootcamp and Box Fit, with more in the pipeline it means there are plenty to choose from. All ages are catered for and I am very pleased to see a great range of classes for all ages of kids, something that is very lacking in this area of Cyprus.

When I arrived in Cyprus I mourned the fact that I had left a multitude of varied and affordable activities behind in the UK. Here there are very few ‘Mum and baby groups’ or places to go to meet other Mums with young children so I’m particularly looking forward to introducing Leo to ‘Tumblin Tot’s’ later this week.

Along with the classes services offered include Personal training, Sports massage therapy and coming soon will be a weight loss management programme. They also offer a Health and Fitness assessment, a one to one session to determine your current health and fitness level to start you off on the right track,

Verbal assessment on the current lifestyle
Respiratory system check
Cardiovascular fitness check
Core Strength and stabilisation assessment
Postural and flexibility assessment

I have mine booked for Thursday and I’m really looking forward to it…. maybe not so much the results but at least I’ll know what I’m facing! Since I reached my target weight again in May, and then stayed there for about a week I’ve been aware that I need to increase my activity (oh and probably eat less cake!)

Claire & Mike hope to not only assist people in their health and fitness goals, but to create a welcoming and friendly centre for all nationalities to meet and gain a sense of community

For more details of the classes on offer, prices and to interact with the team and other members head over to their facebook group MG Health & Fitness

The MG team.

Ask the Expert: Christiana Aristotelous – The benefits of the Gyrotonic method