Lisburn Half Marathon - Let us help you prepare and recover!
We’re delighted to say that Gary and his colleagues will be there supporting the runners at this year’s Lisburn Half Marathon by providing recovery advice and pre AND post event sports massage from 5.30-9.30pm for all runners entered.
Are you taking part in next week’s Lisburn Half Marathon on 19th June? It’s the ‘Flat & Fast’ route again this year for the half marathon and the 10k road race, perfect for runners aiming for personal bests, whether you’re an experienced competitive runner or a beginner. The 3k Fun Run is the race of choice if you want to run with family and friends and take part in the whole marathon experience!
When We are Available
We’re delighted to say that Gary and his colleagues will be there supporting the runners by providing recovery advice and pre AND post event sports massage from 5.30-9.30pm for all runners entered.
Spaces are limited and last just 10-15mins (depending on numbers).
Donations are very welcome for this service, with suggestions at £5, and our chosen charity for all donations this year is the MS Society.
Where to Find Us
The team will be in the back of the main sports hall in the Lisburn Leisureplex - call over and say hello!
Good luck to everyone taking part and let us help you prepare and recover!
Look out for our pop up banner…
and let us help you prepare and recover!
Look forward with us to an Exciting new year of classes!
We’ve pulled together our timetable for next term with some fab new classes as well as the old favourites so you have the tools to keep those new year's resolutions you’ll be making soon - for January 2018 and beyond!! But there aren't many spaces left. So get busy and get booking!
At TDR Academy of Movement and Therapy, we firmly believe we are providing a space that encourages you to feel that - no matter what your age, size, ability or past experience - your body has the potential to become better. And you know that we can help get your body to it’s best.
We also believe in getting organised so you have the tools to keep those new year's resolutions you’ll be making soon - for January 2018 and beyond!!
With all that in mind, we’ve pulled together our timetable for next term. As you can see there aren’t many spaces left below. So get busy and get in touch to get booking!
Pilates:
- Beginner/Early Intermediate Pilates with Olga - Mondays 7.30pm - 4 spaces left
- Beginner/Early Intermediate Pilates with Tanya - Thursdays 10am - 1 space left
- Open level Pilates with Tanya (you must have done the Pilates fundamentals previously) - Wednesdays 8.30pm - 1 space left
Aerial Fitness with Tanya:
- Wednesdays 6.30pm - 1 space left
Yoga: 3 NEW classes with Nicki, our awesome new teacher:
- Mondays 12pm - NEW CLASS - 5 spaces available
- Friday 5.30pm and 6.40pm - NEW CLASSES - 4 spaces available in each
And for those very new and stiff to mobility and stretching:
- Yoga Inspired Stretching (for Stiffies) with Jo - Tuesdays 7.30pm - 3 spaces left
Something for everyone!!!
NEW Mindfulness Workshop with Veronica Ellis - a 2 hr weekend workshop on Saturday 3rd February 2018 from 10.30am. Places are limited but if there is enough demand, we could have an additional afternoon workshop at 1.30pm. Get in touch to express your interest.
NEW Aerial Easter workshops - Tina Machina of Tumble Circus is back at TDR!
- Sat 24th March and 7th April:
- 10.30-12.00 - Partner Acrobatics
- 12-1.30pm - Static Trapeze & Doubles Trapeze
If you’re interested in any of these areas and want more details, get in touch and let us know.
Just a reminder about our classes and workshops:
- To book, contact Tanya on 07879415711 or info@tdracademy.co.uk
- All classes must be booked and pre-paid in advance to secure your place
- Discounted price for multiple block bookings
- Drop-in rate available as payg if space is available - must also be pre-booked
- Priority will be given to block bookings
- Students must be aged 18 or over, or 1f 16 accompanied by a parent/guardian
- If you have any current injuries or medical issues, please speak to Tanya to establish if the classes are suitable for you or if you need a 1:1 assessment prior, or if you need to seek advice from your GP prior
- Please note due to rising costs, and after 2.5 years at the same rates, we will be raising our prices on many of our services from 1st January 2018.
So, what are you waiting for? With such limited spaces in the classes, avoid disappointment and book today! It’s an investment in yourself that will have you wanting to come back to the Studio for more!
You can contact Tanya, as always, on 07879415711 or by email at info@tdracademy.co.uk.
The sun is shining, bring on the exercise
As the weather warms up and the days get longer, there's no excuse not to get out and get active! Whether you're strolling the dog in the park, power walking with your friends or cycling miles and miles - push yourself and feel the benefits. We've some sound advice on how to look after yourself too, and some great news. Also we've been shortlisted for the Ballyclare Business Awards!
As we spring into the month of May, there have been two things out of the ordinary recently. Firstly, after some baltic weather last week, the sun has finally come out, giving us halcyon blue skies and while the wind may still be a bit nippy, there’s a brightness and freshness to life that wasn’t here in April. Secondly, we’ve noticed a sudden surge in people sharing their exercise achievements across social media and the numerous fitness apps. Whether people are slowly emerging to stroll or power walk the local parks and beaches, or whether folk have been maintaining their exercise regimes throughout the colder months, we’re definitely noticing them all the more at the minute!
Are you someone who’s inspired by the weather to get out or are you still happy to curl up on the sofa and wait a little longer? You know what we’re going to say, don’t you? Get out and get active!
Now is the time of year to make your walks a little more active or add to your cycles or runs to develop your muscles strength and endurance. Remember to be careful though - we may live in the north of Europe, but the sun is surprisingly strong. Matthew Bryce, the North Lanarkshire surfer who was rescued on Monday after 32 hours in the Irish Sea, suffered badly with sunburn.
So, when you’re out and if it's sunny, put on an appropriate factor level of sun cream, bring water for hydration and monitor how much time you spend in the sun. Dig out your hat and sunglasses - you can burn even when it’s cloudy.
Add Some Spice to Your Regular Exercise Routine
If you’ve not done any exercise for a while and don’t know where to start, or want to pep up your regular routine, why not try adding any of these exercises to your activity list. Add them all for a good challenge for a sunny day’s walk or run!
- 40 jumping jacks
- 10 squats
- 3 star jumps
- 15 standing calf raises
- 10 lunges (each leg)
- 10 incline press-ups (hands on a park bench or against a wall)
- 30 secs wall sit
- 10 side lunges (each leg)
- 5 star jumps
- 10 tricep dips (hands on a park bench or hip height wall)
- 50 jumping jacks
You can do a circuit, like walk, run or cycle for a distance or time and then add in one of the exercises listed and repeat to work your way down the list. Maybe you work with distances between trees or lamp posts, or a set time on your watch, for example every 2 minutes you add the next exercise. They’ll certainly add to your day out and maybe even get your heart pumping for some of them!
As with any exercise, if you have any doubts or feel pain, stop immediately and seek advice. And remember if you have any current injuries, you could make an appointment with Tanya for an injury treatment session and with Gary or Tanya for a sports massage if it feels like tight muscles that need a bit of tlc to recover. It’s a good idea to have a chat with your GP if you have any medical issues before commencing any exercise.
On a different note, we’d like to thank everyone who voted for TDR Academy
in the Ballyclare Business Awards!
We’ve been shortlisted for best service provider and we’re delighted!!
Thank you for taking the time to put us on your list to win!! It means so much!!
Winners will be announced at an awards night on 26th May.
We’ll keep you posted on how we get on!