Precision movement philosophy phrases to live by

After last weeks blog about checking in with your goals for the last quarter of the year, I thought I'd follow that with some motivational inspiration. Sometimes we get so bogged down with the day to day stuff we forget the big picture reasons for living and enjoying life. So here are the Precision Movement phrases to live by... Everybody say Om! 

1. You are what you absorb 

Sadly just eating the right foods is now not enough if you are not absorbing their goodness! How do you know if you are absorbing the nutrition you eat? Well you should feel good for eating highly nutritious food but most of us don't know what good feels like if we have only what we feel like now to compare it to. So my recommendation would be to get your gut tested and see how functional it is. See our partners page for contact information on Karen Maidment and Hannah Richards who can help with this. 

2. Movement is the foundation of life 

From the movement of blood and transport of nutrients and removal of toxins to getting around town movement is absolutely essential for life. It's also really important to move well, efficiently and effectively to minimise injury and discomfort. I believe movement is as important as breathing, eating and sleeping.  Stagnation leads to injury, depression and indifference.  So move more and move well - if you need some help with this you know where I am. 

3. Your body is a thoroughbred 

We can take our body for granted. We don't think about what it does every day to enable us to live, to see, to hear, to communicate, to move, to breathe, to digest food. Our body is a gift, it is our house and we should take care of it like it's a thoroughbred race horse or a top of the line sports car. You wouldn't put sludge in a sports car so don't put rubbish in your body. You want to nurture your body, feed and water it well, give it sunlight and fresh air, move it regularly and give it a bit of challenge every day to make sure it can withstand the toughness of life. 

4. Study your user manual 

Too many people assume they know how to move well. Here's what happens - we are born, we teach ourselves to move (amazing!), we continue to learn good movement and sports in childhood and hopefully our teen years. Then we go to university and we either continue (super amazing!) or we stop moving. Then we go to work and it's basically all over. I'm generalising here but you get the idea. When we enter the work place we teach our bodies to adapt to the sitting work environment which can give us all kinds of issues. The greatest gift you can give yourself is re-learning good movement either through a sport like martial arts or dance or working with a movement specialist to support you and get you back to your sports. 

5. If you don't use it you lose it

I am a personal testament to this! If I don't exercise regularly I start to lose my strength, my stability my tone and my shape. Many of the people I work with begin to lose their postural endurance and flexibility.  You've got to make an ongoing commitment to yourself to maintain your body. You'll live a longer happier life if your body is agile, functional and well taken care of. It really comes down to loving yourself enough to take care of yourself. 

6. Get in your discomfort zone

Comfort doesn't lead to growth or change. I purposefully placed myself in some very uncomfortable situations this summer to remind myself what it's like for my clients to change movement patterns and posture - it can be frustrating and uncomfortable both physically, mentally and emotionally. So I do know what it's like to start something completely new - I highly recommend it regularly. The joy comes when you master something that you've been struggling with - that's growth, that's change, that's a life worth living and an example worth setting to your children, friends and family around you. 

7. Movement is a constant teacher 

I'm finding more and more as I work with clients watching them learn and connect with their bodies that movement serves as a fantastic teacher. No matter how long you have been training you can always learn some new movement or reconnect with how movement feels in your body. To me, mastering movement is not about just exercising it is about really understanding how your body works and serves you. I highly advocate using movement and sports for challenge and personal growth. I am still humbled by movement - it's always been my greatest teacher. 

8. Mind over matter 

Firstly the brain is the control centre of movement. We don't move unless the brain is motivated towards something. Many things are involved in the motivation of movement. One of the important factors is how you feel about/towards that intention. If you dislike what you are doing your brain gives a different output in contrast to if you do like what you are doing. So, when moving, even if the movement or exercise is something you don't particularly like, train your mind to find the benefit in it and feed that information through the brain and attach it to the exercise. The brain/mind/body will avoid things it doesn't like - so override the dislike factor - reframe it. The saying mind over matter is never more true than it is here! 

9. Be present 

When anyone comes to work with me in the studio yes there are reps and sets and alignment and gains and goals etc. But what I really think they gain is the experience of being present in their body. It might sound a little kooky but going to the studio or the gym and just going through the motions, the reps, the sets, thinking about work or what you'll do afterwards is really not as beneficial as being present with your body for your workout. Movement is an enriching educational experience. It's an outlet, a form of expression, a release of energy or a way of conjuring up energy. But all this good stuff only happens when we are present in our movement. It's like anything really - when you are present you are alive and the experience is banked. When you are somewhere else you're just wasting what you're doing in the present. 

So there you have it - 9 magical philosophical paragraphs to live by.   Now go forth and conquer... :D 

Is this the best hotel gym space in London?

As many of your know Precision Movement has been making extensive additions and changes to our little Mayfair studio space courtesy of Grosvenor House Apartments.  And though she be little she is (mighty) fierce and versatile.  Here are the new changes to the space and how they optimise your workout.

The rig 

This March we had a custom designed BeaverFit rig installed into the ceiling.  This has been the most anticipated change in the studio since we moved in.  The rig will be used for pullup/chin up and brachiation training. Also check out the fat GRIPZ for extra intensity without extra load.  It has proved super popular so far! 

Suspension Training 

The rig also enables us to use TRx, Crosscore180 and Olympic Rings for suspension and aerial training.  Bring on the strength!  The rig is 3.5m long meaning we can have someone working on the Kinesis, someone working on the TRx and someone in the weight area quite comfortably.

The floorspace 

The matted floorspace has been increased by a third meaning more workable space for people to use and more people using the space at the same time.  It also means the floorspace becomes more versatile - we can bring out a barre for a ballet workout or clear the space for kickboxing or a yoga based work-in.  We have had some guests using the space to practice their karate katas and MMA moves.  We have left the space open for just this purpose because no single person's workout is the same and we want to cater to that as much as possible.

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We now have adjustable weights up to 41kg each alongside the original rack of 1-10kg.  We have a few olympic bars and weight plates for more traditional strength training as well as weighted medicine balls and powerbags.  The original Kinesis cable machine is still installed as well.

 The bring out put back system 

We have lots of different equipment that can be used in the space - kettlebells, powerbags, battling ropes, agility equipment, olympic bars, medicine balls.  We bring out what we need into the space for your specific workout and then put it back to open the space up again.  It sounds really obvious but many gyms, particularly hotel and residence gyms are the same space as our little studio but packed full of machines which limits the type of exercise you can do in the space. Training has moved on past machines... there are some uses for machine work but at Precision Movement we are more steered towards challenging your body in different ways. Which is why we think our space is becoming one of the best hotel gyms in London. 

The space is being used more than it ever has been and it's being used in many ways, for all kinds of movement, workouts and sports conditioning.  If you haven't been down to visit yet, then please do. We'd love to have you! 

Do you want to know what KT is really like?

Let's face it, I'm hard to sum up in a tidy little phrase - though many have tried!  So I asked my lovely clients, the recipients of my knowledge and expertise to describe their experiences of working with me. My fabulous web/video/media guys at SquareGlu sprinkled magic dust over it to produce this little movie... 

Thanks to to my lovely clients for taking part - I did tell you I'd get you your five minutes of fame! And thanks to SquareGlu for making such a professional end product.  

Popcorn at the ready.... ;) 

The most efficient fat loss workouts

Let the count down begin!  From today you have 6 weeks until the summer holidays begin.  That's 42 days to feel your healthiest and fittest for this summer whether you are trekking a mountain trail, taking your workouts to the beach or learning a new water sport.

In my last blog entry I wrote about the controversial "Are you beach body ready?" campaign that backfired with Londoners.  If you do want to optimise your body composition by gaining some muscle and dropping excess fat then you'll need workouts that do exactly that.  At Precision Movement we encourage you to combine your aesthetic goals with a sport or an event in mind.  We find that you achieve your aesthetic goals with the training you do for your goal or event anyway - so why not kill two birds with one stone!  From a psychological perspective we also think it's healthier to gear your training towards a sports goal over just how you look on the beach.

High intensity exercise is best for burning fat and leaning out.  I did this training for 3 months last year which you can read about here.  I recommend 4 x 45-60 minutes of intense training per week and, if you can squeeze in 1-2 restorative yoga and/or meditation sessions.  Make sure you have a good stable core, good joint integrity, good postural alignment and good movement patterning and vary your exercise as much has possible.Find a workout buddy for extra motivation and some healthy competition.  For best results seek out a personal trainer or a sports specific conditioning specialist.

Here are my top 5 most efficient fat loss workouts that will get you in optimal summer sports fitness shape:

1.  HIIT

2.  Modified strongman training

3.  Spin 

4.  Boxing/kickboxing or any high intensity martial arts 

5.  Sprint/tabata training

To support your training read my blog on optimising nutritional support for your workouts HERE.

Above all, remember your body is your house, it's where you live.  So take care of it, keep it clean and love it.  Bodies, like houses, come in all shapes and sizes - its about what you can do with your body that really matters.

Are you beach body ready? The ad campaign that backfired!

I'm sure by now most of you have seen the Protein World adverts sporting a yellow bikini clad woman and the controversial "are you beach body ready?" slogan.  And you've also probably seen London's rather entertaining response to the adverts (see above) which I find hilarious! 

I find it encouraging that the people of London have responded to this rather shallow reason to take care of yourself. It makes me think that collectively Londoners are thinking about their bodies and their training in terms of a lifestyle choice rather than as a means to looking good on a beach for 2 weeks a year. And that makes me really happy! 

It also made me think about the reasons why we choose to exercise.  I was predictably going to write an article on getting your body ready for the summer but when I saw the backlash to the Protein world adverts I remembered that everyone I work with has one of the following if not all of the below motivations and yet still seem to look mighty fine on the beach every year!  So in protest of "beach body ready" here are 6 healthier and happier motivations to exercise regularly...

1. Goal-driven training is top priority here at Precision Movement. I absolutely love it when clients tell me they have an event or an adventure they want to take part in. Goal-driven training does two important things, firstly it gives direction and purpose to your training in the gym and secondly it takes the focus away from aesthetics and because of your goal-driven training you tend to achieve them anyway. 

2. The feel good factor of exercise is undeniable. There is not one client who leaves the studio who doesn't feel much better after training than when they walked in.  I'd love to take credit for this but sadly it's a chemical by-product of exercise and movement. On a daily basis you can chemically make yourself feel better through movement and exercise - why wouldn't you want to feel better? Exercising to feel better just makes sense. 

3. I prefer the motivations of a "strong body fit for life" over looking good on the beach. Anyone who is strong and eats well is going to look good on the beach.  In addition having a strong and able body works wonders on confidence, how you carry yourself and how others relate to you. In contrast people can also sense when you are obsessive about how you look which promotes insecurity and makes others doubt your abilities and whether you are trustworthy. 

4. Another great motivation for exercising regularly is for longevity. We are living longer and we need a body that can support a longer life. Exercise helps maintain good posture, reduce the risk of degenerative changes, decreases the decline of bone density with age, and maintain healthy functioning muscle and connective tissue. 

5. Regular exercise and movement also helps your brain work better. You get a release of BDNF which nourishes brain cells and encourages new neural connections effectively making you smarter. Regular exercise   This is by far my favourite motivation for exercising regularly. 

6. Exercise is a great way to get rid if excess stress that might otherwise create unwanted conflict. We all have stress from work, family, commuting and life in general. Exercise is a safe, healthy and effective way to let to of all the tension that builds up. 

So when you see one of the protein world adverts that has not already been vandalised have a think about what motivates you to exercise regularly and if the mood takes you, correct the ad as you see fit - jokes! :p Due to protests the adverts have now been removed. I just love Londoners :) 

The work-in is the new workout

It's 6 weeks into 2015 and typically many of us are still going crazy in the gym, spin studio, HIIT studio or whatever new thing you've nominated to change your body in 12 weeks that you pray lasts the other 9 months of the year.  Around about this time, you are probably starting to think this beginning of the year body transformation is a big commitment, perhaps a bit too big for your social life and more importantly your energy levels and your happiness.  This weeks blog post champions the work-in - the chilled out exercise choice that makes you feel good without draining your energy and spirit which often leads to giving up and/or burnout.

The stress state

The body is always trying to maintain equilibrium, balance or the science term - homeostasis.  In the autonomic nervous system you have the sympathetic and parasympathetic states.  In a  sympathetic state the body sends out breakdown hormones - a typical example of this is when you do high intensity exercise.  Don't worry this is good because by breaking down your muscles you encourage them to rebuild and adapt to the stress you put them under. You also induce a sympathetic state when you are stressed - mental or emotional, physical, nutritional, environmental, chemical.  If you put your body in a sympathetic state too much from work, life and exercise you'll pull yourself out of balance and this leads to burnout - mentally and physically.

The chillout state

In a parasympathetic state the body sends out repair hormones to mend damage you've incurred throughout the day as well as helping you digest food and helping you sleep.  This state is as important to your health as the sympathetic high energy state.  It is possible to spend too much time in a parasympathetic state which makes you feel lethargic and apathetic and an energetic uplifting workout can help lift you up out of this.  Generally though, we spend more time in a sympathetic state because of the busy demanding lives we lead.  What is most important here is balance. - both the sympathetic and parasympathetic states are important and through movement we can induce both.

The work-in solution

There are exercise choices that induce a parasympathetic state.  It's really important to balance out your high intensity fat burning, fitness increasing workouts with the reparative recovery work-ins.  I know at the beginning of the year you might be keen to get yourself in the best shape of your life and I am all for that - really I am.  However, I don't see getting fit as a January to March thing.  I see getting fit and maintaining fitness, health and wellness as a life thing.  Life is an endurance race not a sprint.  Balancing out your workouts and work-ins may mean your goal may take a bit longer but it will be a happier experience getting there, you'll be able to maintain it for longer (I am hoping for life) and your chances of burning out will be much reduced.

How to structure your workouts and work-ins

At Precision Movement we recommend our clients participate in 2-3 high intensity (between 70-90% of your max effort) 40-60 minute workouts a week.  Good workouts I endorse are strength training, functional circuit training, modified strongman, spinning, cycling or running.

Then we recommend balancing that out with 1-2 work-ins such as hatha or kundalini yoga, a gentle swim, a walk in the country, tai chi or a good old movement meditation session.

When our clients go through through more stressful times we switch them to 2-3 work-ins and 1-2 workouts.  For very stressful times opt for the work-ins only.  Work-in movement helps to relieve stress if it is done in a gentle and reparative way without adding to your stress. 

How to get a fitter body with less exercise

We live in a culture of more is better but when it comes to exercise more is not always better.  In some cases it's just down right worse.  There is a growing culture in the fitness industry of late that more intensity, more volume of workouts per week and more of the same thing is the only way to get serious about your fitness.  I wholeheartedly disagree and I have seen this result in serious injury, total burnout and illness as well as mental and emotional fatigue and irritability.  I consider over exercising a form of self sabotage or self-harm and I can speak from personal experience on this.  I have grossly over-exercised at times in my life and it's never led to anything good.  So, this week I talk about how much is too much and how to find a balance that works for you and your life.  Remember you are only ever competing against yourself!

Too much intensity

In the past few years there has been an uprising of high intensity group workouts which really push the limits of intensity to the threshold.  But the most shocking story I recently heard was of a gym in NYC that does the toughest workout ever burning a minimum of 1000 calories in a hour.  Apparently you get a badge of recognition if you can get through the warmup without stopping.  Are you kidding me?  A warmup is not a place to compete - EVER!  That is just dangerous.  The point of a warmup is to prepare your body for the intensity of your workout.  If your warmup is the workout you are putting yourself at greater risk of injury because your body is not warm yet!

Monitoring intensity

An easy way to measure the intensity of your workout is to wear a heart rate monitor.  Set your age and weight and it will calculate training zones for you.  A high intensity workout oscillates between 70-90% of your maximum between 1-3 minutes.  You can work longer than 3 minutes depending on what you are training for and your current fitness level.  For strength training heart rate monitors are not so effective because time under tension is often shorter than a minute and you get a delayed heart rate increase.  And FYI a warmup should work from 50-70% over a period of 7-10 minutes.

Too much volume

This is the biggest problem I have with too much - too much volume.  Volume is the number of training sessions or the total amount of hours spent exercising per week.  Everyone thinks the more I exercise the quicker I'll achieve my goal.  Not true.  Over exercising induces a prolonged sympathetic stress state which leads to mental, emotional and physical burnout.  It can also lead to injury. 

Monitoring volume

I talk more about volume in next weeks blog (The work-in is the new workout)  but here are the basics; for general health, wellness and fitness choose 2-3 high intensity (between 70-90% of your max effort) 40-60 minute workouts a week. Balance that out with 1-2 calmer work-ins like yoga or tai chi.  When you go through more stressful times you can switch this to 2-3 work-ins and 1-2 workouts.  For very stressful times I would opt for the work-ins only.  Movement helps to relieve stress if it is done in a gentle and reparative way.

Too much of the same thing

Another problem of too much - is doing too much of the same thing.  This can lead to injury because of continuous repetitive motion particularly from running and cycling.  It also becomes very boring and can lead to mental burnout and then stopping exercise altogether.  As humans we have amazing movement potential and I believe we should utilise and practice the diversity of human movement as much as possible.

Changing it up

I always encourage my clients to a variety of different exercise and sports.  Try new things until you find something you like.  Team sports are always fun to be a part of and I also really value solo workouts like running or cycling when you can be with yourself.  Hit the gym, go to a class, in London there are so many options!  As long as you are doing good movement - vary it as much as you can.

Train smart

So in conclusion your body and your mind will thank you if you train smart.  Harder is not always better.  If you are training for a specific sport or event that does require very high intensity training then seek out a professional to guide you.  Just as you are specialist at what you do and people seek out your skills to help them, so are sports and fitness professionals specialists at helping you train. 

Lastly, as I said in the third paragraph, as long as you are doing good movement.  If you are not sure what good movement is and have never sought out help with learning what good movement is then I would highly advocate that you do.  We seek out specialist advice for everything else - movement masters are there to help you learn better movement.  Once you know the basics then you can apply it to any sport, class or workout.  We can definitely help you with that at Precision Movement! - contact us to discuss your specific situation.

How to detox your whole life

It's that time of year when the word detoxification is in every conversation you have.  And I had the great privilege of being asked by Men's Esquire to advise on detoxification which you can read below.

If you are going to start afresh with anything it makes sense to start at the beginning of the new year.  Let me know your thoughts on Facebook and Twitter!  

How to fit in your fitness in December

Precision Movement talk about fitness during the Christmas season

It's the last month of the year and notoriously the busiest for most of us!  Holiday season can really get in the way of your normal exercise and health routine.  Psychologically we know the year is coming to an end and we tend to relax things knowing we can start again in January.  If you have worked hard all year to achieve a certain level of health and fitness why go and blow it all in 4 weeks only to be back where you started 12 months ago?  I know what these challenges feel like so I've put together a realistic plan for you so that you can enjoy the festive season without compromising your health and fitness too much!

Parties

Parties are a staple of the festive season!  Parties mean late nights, more alcohol than you are used to, indulgent foods which lead to later mornings, less energy and a gradual fall off the workout wagon. If you are obliged to attend all parties make sure you plan ahead.  Read on to find out how...

Managing your time

There is so much to do during the festive season - parties, shopping, present wrapping and we always feel the need to catch up with friends and family we haven't seen all year.  It is really important to have a plan of what workouts you are going to do and when to maintain your fitness during this busy time.  As time is the precious commodity, aim to reduce your workouts and maintain the intensity.  For instance if you are doing 4 workouts a week make them time efficient 30-45mins total and work really hard for that time.  The best type of high intensity workouts are strength training or functional circuit training, plyometrics based workouts, sprint/interval based workouts. You can create your own or attend a class if you need the support, motivation and company of others.  At Precision Movement we can also prepare and teach you a workout that you can do anywhere with little to no equipment at all. 

When to Workout

Try to get your workout done the morning of the party or at lunch time.  Metabolically this is better for your body.  Time wise it will be out of the way and you won't face the dilemma of doing your evening workout and attending the party late or just skipping the workout for the lure of a good time! Doing your workout earlier in the day you will feel the effects later in the evening prompting you to leave a party perhaps earlier that you would.  Be mindful of how much energy you expend in your workouts during the holiday season.  If your party season is particularly heavy then I would suggest maintaining the movement but decreasing the stress on your body.  Opt for parasympathetic work-ins like hatha or kundalini yoga, qi gong or tai chi.  All these workouts will help restore your energy - sort of like a movement hangover cure.  Word of warning - attend a later class if you are still feeling the affects of what you drank the night before! 

Managing Food & Drink

Make sure you eat when you drink alcohol even if only snacks and hors d'oeuvres are on offer.  Drink a glass of water between each alcoholic beverage.

Weekend Recovery

Remember you can always catch up on sleep and workouts at the weekend.  If you have a very heavy season of parties I would recommend doing yoga or meditative based movement like chi gong or tai chi to restore your energy levels.  In the colder months, wrap up warm and take a walk or a leisurely bike ride.  Fresh air really helps to make you feel human again too! 

Time Management

Parties are usually late events.  If you have the option to arrange a lunchtime/afternoon affair I would definitely opt for this.  Firstly, you get an afternoon out of the office ;P and secondly you can leave at a reasonable time and get a good nights sleep.  If you are the guest of an evening party aim for a reasonable departure time.  If you really miss out on sleep you can make it up at the weekend but if its a school night, I would advise leaving at a reasonable time so you can function the next day! 

Social v Business

Be really aware of burning the wick at both ends in terms of social and business parties. I often find I dial down my social commitments during the business party season.  It helps to balance things out a bit.  Often I'll cook brunch or lunch for a group of people which means I can still catch up with friends socially, cook a healthy meal and not lose any more sleep.  If you are lacking the energy to cook then head out to a pub for a Sunday roast! 

The Big Blowout Recovery Plan

Now I would be lying if I said I didn't go crazy at least once during the festive party season.  It's all about the recovery from the big blow out night.  Firstly, if you've drunk a bit too much alcohol then you must rehydrate - with water! - no hair of the dog here.  Secondly, eat a good breakfast/brunch/afternoon version of this when you wake up!  I would advise a good hearty English breakfast of eggs, beans, bacon, tomato and sausages.  Protein and fat help to rebalance your blood sugar from all the alcohol.  Thirdly, take a leisurely walk or a bike ride in the afternoon to get some fresh air and gentle movement.  And lastly, get a good nights sleep to help sleep the last dregs of the hangover! 

If you are going to struggle with the festive season and feel a few fitness appointments would keep you on track then contact me KT, at KT@precisionmovement.co.uk and we'll keep you on the straight and narrow!  For more information on our workouts of which there are many to choose from please visit our website.

The red flags of skiing injuries

Downhill Skiing

We are fast approaching snow sports season!  January through to April is my busiest sports injury time.  I see more injuries during this period from snow sports than any other time of the year.  Let's face it there is a risk to engaging in any sport - snow sports perhaps a bit more than others.  However, if you adhere to some basic advice you can minimise the risk of injury.  In this article I share that advice with you....

Not conditioned for snow sports

If you are going on a skiing vacation this winter now is the time to start getting your body ready.  I would recommend a gym programme that trains the biomotor abilities of skiing and snowboarding, which are balance, power, strength, and agility.  Specifically you need to have a strong stable pelvis and spine to widthstand the forces of skiing and snowboarding movements.   Rotational and lateral stability are very important too.  And you need stability and balance training so your brain and body can figure out quickly how to change direction and deal with the unstable surface of snow underneath you. This sounds like a lot I know.  The art of training efficiently for snow sports is something we can help you with at Precision Movement.  If you would like to learn more then get in contact with us for a chat. 

Attempting level that is beyond your current ability

Whether you are a daring beginner with a penchant for danger or a seasoned veteran of snow sports, it is always prudent to work within your abilities.  I have seen many injuries throughout my career caused by over-zealous dare-devil stunts!  I cannot stress enough how important it is to be sensible and the reason why is highly linked to my next point…

Someone running into you

Now this is probably the most common reason people get injured in snow sports and it is not something you have much control over unless you are the one crashing into someone else.  The best advice I can give here is, stick to runs that are within your ability, always have your wits about you, don’t rush, always wear a helmet even if it cramps your slope style and lastly, give crazies a wide berth!  Also, I’m going to add watch out for young children who are speed demons – they have no fear and also believe they are small enough to fit through the tiniest gaps between people. 

Lack of sleep and alcohol consumption

I personally think skiing and snowboarding is one if the best holidays because you get to be active as well as taking lengthy lunches atop a mountain and then partying with your friends into the wee hours of the morning.  It has everything that makes a holiday good!  With the good times also comes lack of sleep and more often than not a larger than normal consumption of alcohol.  Firstly, lack of sleep will impair your cognitive and neuromuscular abilities on the slopes the next day.  Basically, when you are tired all your communication channels become smudgy and lackadaisical which can increase your risk of injury.  Be aware of how many hours you sleep and if you’ve had a particularly late night then take it easy on the slopes the next day.  Alcohol makes you more tired and impairs your sleep.  I’m not saying don’t drink – just be mindful of what you consume with a thought to your activity the next day.

Ignoring weather conditions

I have had personal experience with this.  On my first snowboarding trip I decided to bravely venture out by myself on my last day and prove that I could snowboard unaided and find my way around the slopes like a pro.  Unfortunately, I picked the worst day – a complete whiteout.  I didn’t even know what a whiteout was until I was in it!  Obviously I thought I was going to die - first from motion sickness, then from losing my way and getting stranded.  Amazingly I survived without a scratch!  Accidents are much more likely to happen during adverse weather conditions because visibility is so poor.  Really consider whether it is worth going out when the weather is bad.  Sometimes staying in your chalet for the day in your long johns and ugg slippers sipping hot chocolate is a better option! 

I know some of these points seem a little obvious but it never hurts to be reminded, especially in the spirit of minimizing the risk of injury.  It’s always easier to say “in hindsight…”.  Let’s make this an injury free ski season – well as much as possible!  Happy skiing and boarding have some Raclette for me!

My 5 recommended Articles on Fitness Nutrition

At Precision Movement, I get asked about what to eat for health, fitness, weight loss and general well-being all the time.  I have had nutrition as a topic to write about on my list for ages.  It is not for lack of knowledge.   The real reason is because I read articles that basically say what I would say and advise.  So, in the spirit of time economy and not being able to do better myself, here are my top recommended 5 articles on nutrition for general health and wellness including my top recommendation for a nutritionist in London who I regularly send my clients to.

You are what you absorb

The phrase you are what you eat is sadly outdated.  It doesn't matter how healthy your diet is unless you are absorbing the nutrients that you are consuming.  One of my favourite bloggers, Mark Sisson, explains why gut bacteria is an essential part of nutrient absorption and how to cultivate good bacteria from nutrition.

16 things that affect your gut bacteria 

Gut health

Another one on the health of your digestive system.  I interviewed my go-to nutrition guru Hannah Richards on why digestive health is the keystone to weight loss and good health.  I send all my fitness, injury and pain clients to Hannah and I only ever get amazing results!

Healing the Inside of You

Protein power!

What with the rise of Paleo eating there has been a real buzz around protein and it's importance in health and wellness as well as sustaining appetite.  Optimal protein intake is imperative if you are wanting to gain muscle mass but it's equally important for recovery from any exercise.  This is an interesting article on the symptoms you can experience from not eating enough protein:

Signs you are not Eating Enough Protein

Fats

Fats are always a controversial topic for discussion when it comes to weight loss and health.  I am siding with Johnny Bowden on this one as he discusses the power of coconut oil and how it actually helps you burn fat!

The Benefits of Coconut Oil 

But what should I actually eat?

I know I know its the million dollar question!  Ok here is my favourite list of pre and post workout snacks from Greatist.com.  They don't call themselves greatist for nothing!

50 of the Greatist pre and post workout snacks

So now you know what to eat for your workouts and how to get the most out of the food you eat come over to Precision Movement to improve your fitness.  Guaranteed we have a workout to suit you - check out the options here.  Contact KT at KT@precisionmovement.co.uk.

Training Yourself back from Adversity - my True Story

Precision Movement's KT talks about how training brought her back from adversity

For those of you who know me I like to keep my personal life well personal.  But today I set a personal precedent and share how I used training to come back from adversity and why it is the healthiest and most positive way to empower yourself when someone or something kicks you down.  Earlier this year I got whacked with the adversity bat.  I'm not going to divulge much further than that as adversity comes in many packages - bereavement, heartbreak, illness, burnout, divorce are the big ones and they can all be as painful as the other.  The one thing they have in common is the ability to knock you sideways, leaving you shocked, stunned, lost, insecure and lacking confidence.  Your friends and family are great and they console and support you as best they can.  But what you really need is a way back up to where you were because you have commitments, a job and people that depend on you functioning and performing well.  The one thing I reach for when I am faced with adversity is training.  I've also got amazing friends who have entered Fitness Modelling competitions and Ironman competitions with the same goal - to train themselves out of adversity.  For me, it serves so many purposes.  Here are the main things that gave me my journey out of adversity back to my amazing energetic and fabulous self and why they played such an important role for me personally.

The Goal 

I felt really lost - like I was spinning which is a common feeling when your whole world is up-ended.  I needed a focus and exercise gave me that.  For an hour each day I was able to switch off my constant chatter and just focus on how it felt to train my body back to my usual fitness level.  I made myself work hard and endure the discomfort and it was mind-numbingly wonderful.  I set myself a very superficial goal which I would never encourage my clients or you to do but I had my reasons and it motivated me.  I wanted a visible six pack in 3 months and I wanted to build a 'suit of armour' with my body.  I knew I had to train very hard to achieve this and I also had to eat a very clean diet.  Once I had established this goal it was easy for me to stick to eating well and training hard.  I wore my best workout outfits for every training session and took photos of my progress periodically for motivation and to see my improvements. 

Training Myself to Sleep

I had a really hard time sleeping for about a month so I couldn't start training right away.  When I finally felt I could start, sleep came so easily and I cannot tell you how much it helped me.  Lack of sleep was slowing the mental and emotional recovery process for me.  Getting back to exercise and exhausting myself helped me sleep better and I was able to begin thinking rationally through the day.  My performance at work got better and this made me feel good.

Empowering Myself

The best part about training myself out of adversity was exercise empowered me.  I chose to focus on high intensity training for short durations.  I wanted to feel invincible.  As I had trained as a boxer years ago I went back to boxing and kickboxing training.  This was an obvious outlet for strong emotions.  As part of my training I also chose the short distance of 5k which I ended up doing every day increasing the speed over this set distance.  I also did a mix of bodyweight and strength training workouts a few times a week.  A certain points I was training twice a day.  After 3 months I was 'fight fit', I had decreased my 5k run by 8 mins and I was ripped!  See the photos below!

Precision Movment's KT shows her fitness results - a great body

The Happy Hormone

Adversity can bring sadness which is a tough one to get through.  Once I began exercising I started to feel less sad and then I started to feel better and it didn't take long before I was experiencing the feelings of happiness again.  This helped me get through my day with more positivity and energy.  I found myself wanting to do activities and spend time with people again.  I quickly realised that sadness was not serving me for my next workout and I got out of the habit of allowing myself to be sad.

The Best Pathway 

There are many choices when it comes to dealing with tough stuff.  Some of us may use alcohol or other state changers to escape and numb tough emotions.  Some of us sink into depression for a while.  You may start comfort eating or not eating enough.  But I hope this personal experience that I've shared with you will inspire you to consider using exercise as a means of recovery from adversity - whether you are going through something now or when it may hit you in the future.  There are so many benefits - you will look and feel better, you'll gain fitness, you'll be healthier, happier, more energised, empowered, confident and life will soon become enjoyable and good again.

Have you trained yourself out of adversity?  Share your story with me on the Precision Movement Facebook page.  Do you need to train yourself out of a tough situation?  Get in contact with me, KT, at KT@precisionmovement.co.uk.  

Precision Movement's makeover - we've got it all!

Precision Movement's new look

Over the past 9 months Precision Movement has been through big makeover.  We've got a whole new image and some exciting new fitness services to offer you.  There is something for everyone.  So without further ado, please read on to find out more about our new look!...

The new space 

Precision Movement fitness room at Grosvenor House Apartments by Jumeriah Living

For those of you who don't already know, Precision Movement is now housed at Grosvenor House Apartments by Jumeirah Living on Park Lane in Mayfair.  Our compact yet open space is perfect for all types of personal training services.  The space is yours for the duration of your session including choice of music and temperature of the room.  Afterwards you can relax in the adjoining spa shower or in the unique atrium restaurant with exclusive access to guests of the hotel and clients of Precision Movement only.

Back and Injury Care 

Precision Movement back and injury care rehabilitative exercise

Precision Movement was founded by KT who is an rehabilitative exercise specialist.  KT works with all types of injuries and back pain problems from post-surgical to non-specific and everything in-between.  She takes a complete approach to uncover the root cause of your discomfort so that you can heal and recover effectively once and for all.  KT begins with a comprehensive assessment to ascertain how you move and what your posture is like and then she works with you to improve alignment, get your muscles to support you optimally to take stress away from areas of discomfort.  Click here for a case study of her work.

 Precision Movement 2 - health fitness and wellness that works!

Precision Movement 2 health fitness and wellness that works

Precision Movement 2 is all about possibilities! When you are aligned, stable & strong we ask you one simple question – where do you want to go from here? For us we see your health & fitness possibilities as exponential. We help keep you fit for life, fit for your sport, or fit to look and feel your very best.  We can also train you for an event like a marathon or a triathlon.  We use the most fun and creative fitness methods to keep you entertained and challenged whilst taking the utmost care with your form and alignment.  We like to think we create mini athletes at PM2! Our clients leave feeling satisfied, worked and energised!  

Precision Movement STRETCH 

Precision Movement Stretch dynamic flowing yoga based movement

Precision Movement STRETCH is an interactive flowing yoga inspired workout that takes you through poses to improve balance, flexibility and strength. We’ll also work to your individual fitness needs to address your posture.  It's great if you have just come off a long haul flight and need to get on London time and also great for an after-work work-in.  We’ll create a calm and peaceful environment for your mind to settle and for you to let go of your stress. You’ll leave feeling like a person reborn!  

Precision Movement KICK

Precision Movement boxing and kickboxing training

Precision Movement KICK is all about boxing and kickboxing.  KT is a trained boxer and is a big advocate of using a sport to gain and maintain fitness.  Martial arts requires the use of the 8 biomotor abilities that make up fitness which means you'll get a little of everything.  The best part is of course that you get to kid land punch stuff really hard!  It is the best stress management tool I know and it really does get you super fit in a fun and challenging way.

Precision Movement Classique

Precision Movement Classique real ballet training

KT trained and worked as a professional dancer before she got into fitness and injury rehabilitation.  She is a huge fan of teaching people REAL ballet technique not a fitness fad version - the type that actually transforms your body.  You’ll go through the techniques, exercises and mentally challenging routines that professional ballet dancers use to achieve their long lean legs and wash board abdominals without using any weights! You’ll also develop that statuesque posture and grace that makes the room stop and look at you.  If you really want to look like a ballerina then Precision Movement Classique is the workout for you! 

Precision Movement Expecting

Precision Movement expecting pre post natal training

Precision Movement expecting is a specially designed programme for women to support your movement and body maintenance needs before, during and after your pregnancy. When you are preparing to have a child we’ll create bespoke exercise programmes for you to energise and support your body without exhausting you.  We’ll adapt and modify your exercise programme to your needs at the different stages of pregnancy that will optimise your energy level, support and mobilise your changing body and help you manage healthy weight gain to make you feel positive and comfortable.  We’ll guide you gradually, safely and effectively back to shape. We will give particular attention to the realignment of your posture and the stability of your pelvis and spine through effective core activation and support. So that you can enjoy the first few months with your new arrival and still look and feel amazing!

Your trainer KT - still the same! 

Precision Movement's trainer KT

Some things never change!  It's true I am still the same just a little older and much much wiser.  And shamelessly proud of Precision Movement's new space and look.  If you haven't visited me recently, please do come over for a tea or a fresh juice and I'll show you around.  Even better, book in for a workout - we've got everything covered now and we'd be delighted to help you with any and all of your fitness endeavours.  Remember you can follow me on Facebook, Twitter, Instagram, and LinkedIn to stay in the know, motivated and inspired...  Like I said, some things never change!  

Contact KT at KT@precisionmovement.co.uk and visit the website for more information about how we  can help you more specifically at www.precisionmovement.co.uk.

The Constant Case for Personal Training

Precision Movement explains the constant case for Personal Training

When I'm out and about socially and I tell people what I do I get two reactions - one they ask me what they should do to look like Channing Tatum or Miranda Kerr or they tell me what they do for fitness.  I love hearing about what activities people engage in.  I feel like more and more Londoners are taking an active role in keeping themselves healthy and fit and this makes me very happy!  Sometimes and of late increasingly so, some people engage me in a debate about whether personal training is really valid any more.  What with the rise of crossfit, balletbarre style classes, group pilates and bootcamps fitness has never been more affordable.  But is it cost effective?  Are you getting pound of muscle for pound sterling? Perhaps it's less about cost and more about value.  Read on to find out why Personal Training is still valid and why, if you haven't already invested, you should seriously consider it. 

1 on 1 produces tailored results

Ok, subtly take a look to your left and observe the person next to you.  Notice how their body shape, size, proportions are completely different to yours.  Ok you can stop looking now before you get in trouble!  Think about what is important to you when it comes to fitness, health and how you want your body to look and feel.  Do you think the person to your left has exactly the same desires?  Probably not.  I train women who want a warrior princess look - toned, nicely shaped muscles but not big and bulky and I also train women who want to look like svelte ballet dancers.  I train men who don't want their legs to get too big because they wear slender fit jeans but they want a nicely defined upper body.  And I train men who want to look like The Rock. 

The greatest asset of Personal Training is it is PERSONAL.  It means that the session is dedicated, tailored, devoted to how you want your body to look and feel and what you want it to do for sports and life. The compromise you make when you go to a class is that if you want bigger biceps but the lady next to you wants a smaller butt - you just have to go with the flow of the class and hope you get what you need out of it. 

Much more of what you need

Any good Personal Trainer (and they are sadly few and far between) will give you what you want and most importantly what you need - which you are probably not even aware of until you learn of your imbalances or weaknesses. 

In a session that is dedicated to your wants and needs you will progress much faster and more effectively, correcting your personal imbalances and weaknesses.  You may also have functional or sports imbalances that need constant monitoring - such as excessive spinal flexion and weak extensors from daily cycling (find out more about this here), or a rotational imbalance from tennis. 

What you might not know in a group class is that an exercise you are doing may be contributing to your imbalance and could lead to an injury.  If there are 6, 16 or 60 people in your class an instructor may miss an imbalance that you have.  Imagine if even in a class of 6 for every exercise each person needed a slight modification?  The class just wouldn't flow.  If you know about what imbalances you have and what is good and not so good for you to do then participating in a class becomes more effective for you.

The Little Things

Classes definitely take a more generalist approach to exercise.  If if the class is labelled thighs, bums and tums the exercises are designed for many people to participate and follow along.  Even a CrossFit class has certain staple exercises and movement patterns that everyone does. 

However, what if I told you that to bench heavier you need to train trap 3 and external rotation in the scapular plane? And that weakness in these support muscles not only leads to a plateau in how much you can lift but also leaves you more vulnerable to injury.  You won't hear these terms bandied around in a class.  In a Personal Training session, a good one, your trainer will cover all bases of stability, support and function of a movement pattern.  It is not about the act of benching, it is about understanding and making sure all parts of movement pattern are considered and trained effectively.

The Whole Picture

These days, it is not enough for a trainer to know how to manipulate the variables of training and training zones.  Good Personal Trainers factor in all the variables of health and wellness.  They teach you about the importance of nutrition for the specific type of training you are doing, they teach you how to warm up and mobilise before your sports games, they educate you on the role of sleep, hydration, and stress on your progress.  There is no point participating in a high intensity cardio class 5 days a week if your nutrition doesn't support your activity, you don't sleep enough and you have a mega stressful job.  You'll end up gaining weight not losing in this scenario (for more information on how this happens click here).  Whatever activities you are involved in and however you choose to train for them, exercise is part of a lifestyle.  To support that lifestyle choice all the other health factors need to be considered for it to serve you effectively. 

A Little of the Good Stuff

So, now I've preached my case for the value of personal training have a think about how it might serve you.  Just to clarify, I am not against classes.  Like I say to all my clients, the key to any successful exercise is always good instructors.  And, it never hurts to learn a bit more about what your body needs so that when you attend classes you can make them work for you effectively.

I've had people come to me for a short while to learn how to train effectively and they happily apply this to the classes they attend.  Some of my clients work with me a few times a week regularly and also participate in classes.  And for the very busy executives and entrepreneurs I take care of all their fitness needs so all they have to do is show up - no thinking required!  For more information about Precision Movement can take care of your personal fitness needs please contact KT at KT@precisionmovement.co.uk.

Ligamentous Creep the Poisonous Weed of Inactivity

Precision Movement's KT explains how ligamentous creep causes back pain

I often get asked by people why do I have back pain but my friends and family don't?  What is it about my back that is different?  There are many factors that contribute to back pain - genetics, activity throughout life, nutrition, stress and rest ratios, how you perceive pain and threats to your body.  In my clinical experience, I have found that lack of movement and poor posture are common with back pain.  In this article I explain a theory called Ligamentous Creep, how it occurs, how it makes the spine more vulnerable to injury and pain and what to do to minimise the chance of it happening to you.  Read on to find out more...

The Poisonous Weed of Inactivity

Sounds scary right?  It is true that inactivity is like a weed.  It sprouts one day quietly and then before you realise it's everywhere throughout your life.  You stop going to the gym, you stop cycling to work, playing frisbee with your friends in the park and then the couch becomes the love/hate friend you spend most of your time with. 

A typical inactive work day includes getting up and sitting on the tube to work.  Then sitting at work for 7 hours with minimal movement throughout the day, followed by more sitting on the tube home and then sitting to watch TV on your couch.  Noticing the trend here?  Sitting - it's the fertiliser for weed growth.

Ligamentous Creep - How it occurs

In the spine you have the bones (vertebrae), intervertebral discs, connective tissues (ligaments, tendons), muscles, nerves and blood supply.  Ligaments are super strong cables that connect bone to bone. They respond to tensile loading - being pulled apart.  When they are lax, they give no support. 

Precision Movement shows how sitting badly can cause pain

In a poor sitting position (see picture right) the ligaments at the back of the spine are being stretched and the ligament at the front of the spine is lax.  Ligaments can be stretched but they do not return to their original length.  If you sit like this throughout the day your ligaments will gradually 'creep' - or stretch over time.  Do this for long enough and it will create an imbalance and leave you susceptible to pain and injury.

Why it leads to injury and pain

When the ligaments are overstretched it changes the posture of the spine.  Remember the body adapts to it's environment.  Instead of the spine maintaining a neutral alignment that helps keep all the discs, nerves, vertebrae in place the spine warps into poor posture.  This poor posture can encourage the discs to push out onto the nerves.  It can cause impingements (pinching) of the nerve roots.  It also changes the length-tension relationships of the surrounding muscles - so muscles that help maintain good alignment become weaker or tighter, the spine can become  unstable and more susceptible to injury and pain. 

How long does it take to 'creep'?

Liagmentous creep happens over years.  Often in my practice, I see clients in their mid 30s to mid 40s with 'unexplained' back pain.  One day they just crouch down to put their socks on and their back 'goes out'.  The socks are the last straw.  Chances are that if you are inactive and sit for work all day, ligamentous creep will occur without you even knowing over a number of years.  Serious painful problems generally occur after 10-15 years of inactivity and poor posture. 

What to do about it

I am starting to think I sound like a broken record when I say activity throughout life is a big factor in keeping pain away.  The body loves movement and it should become a regular part of your life - a lifestyle choice.  The best type of foundational movement if you are desk bound is a gym session which blends corrective remedial work to maintain good core and back stability and alignment and functional strength training.  Other activities such as running, cycling and sports are also brilliant and you'll see these improving when you are aligned, stable and strong. 

Top tips for keeping the 'creep' away

1.  Invest in a Corrective Exercise Specialist or an experienced and knowledgeable Personal Trainer who can identify your weaknesses, correct postural alignment and teach you the fundamentals of functional strength training.

2.  Stay active throughout your work day by walking a few tube stops to work or cycle.

3.  A lunch time workout is a good choice if you have family commitments.

4.  Don't forget your weekends - you can take a walk or a cycle in the park or the countryside. 

5.  Kids are great for more activity.  Try to get involved in what games they are playing - whether its 10 mins in the garden or a whole day of kite flying on the beach.

At the first sign of any discomfort in your back, especially upon waking or with extended periods of sitting speak to your GP about getting a referral to a physiotherapist.  Also tell your Exercise Therapist or Personal Trainer so they can advise you and adapt your training programme accordingly.

For more information about how Precision Movement can help you with back pain or other discomforts from sitting at work all day please contact KT at KT@precisiononmovement.co.uk.  We are highly experienced in dealing with and helping the recovery process of all kinds of discomfort, pain and injury.  

Planes, Trains, Automobiles and Back Pain

Avoiding back pain on your summer holiday vacation

It's that beautiful time of year when we get to take a vacation.  Whether it's long haul or an hour from home, trekking amoung ancient ruins, exploring the hidden streets of a european city or chilling out on the beach - you want to make sure that back pain doesn't wreck your time away.  You might think that vacation is the last place that injury or pain can strike - you are in a beautiful place, your time is your own, you are happy and relaxed.  How could you possibly get injured?  In part 1 of this article I discuss why back pain can occur during the travelling part of your trip and give you tips on how to minimise the chance of you experiencing back pain so you can enjoy every moment of the vacation that you have worked hard for all year and that you thoroughly deserve!

Why is sitting so bad for the back?

The low back has a natural lordotic curve which helps the intervertebral discs stay centred between the vertebrae.  When you sit the low part of the spine becomes rounded and the lordotic curve is reversed.  Curving the spine for long periods encourages ligamentous creep (read more about this theory here) - the stretching of structural stabilisers that help keep your discs and spine aligned.  Ligaments can be stretched but they do not return to their original length.  Over time the spine becomes unstable and the discs can push out on to the nerves causing discomfort.  Instability of the segments means unwanted movement which can also create problems.

Sitting for long periods also causes compression of the spine.  Depending on what position you sit certain parts of the spine may take more pressure than others which can result in certain muscles taking on more work than necessary whilst others switch off.  This can cause discomfort also.

Travelling to your destination often requires sitting on a plane, on a train or in the car.  The back doesn't like sustained postures like sitting in a chair for several hours.  For each situation you might find yourself in there are a few changes you can make to make your back more comfortable.  So here are my top tips for minimising back pain on your vacation this year.

In the driving seat

Car seats are not great for back pain.  The back seat is often slanted downwards which means your hips are lower than your knees when seated.  This is especially true in supercars such as the bugati, porsche, maserati, ferrari and maclaren which are set very low to the ground.  The first thing you can do is change the angle of your seat so that the back of the seat is higher than the front.  If this is not possible i advise my clients to get a wedge cushion and place the raised part at the back of the seat.  This will help to raise the hips higher than the knees and place the spine in  better alignment thus reducing the risk of discomfort.

Props

Another common problem is that car, plane and train seats do not give adequate low back support.  I recommend to all my clients who have disc injuries that they invest in the Mckenzie inflatable back support for their car seat.  Place it in the mid part of your low back opposite your belly button and inflate to a size that makes your back feel supported - everyone will need a slightly different adjustment but aim for supper that keeps your back neutral.  This means a slight arch in your low back.

I like to move it move it

The third and most important part of avoiding low back pain when travelling is to take regular breaks to move around.  That means actually moving around not more sitting at a service station for a cup of tea or walking for 10 seconds to your friend at the back of the plane or the other train car and sitting with him for a natter.  Walk around, stretch, mobilise and move as much as you can where you are.  If you are travelling by car and you take regular breaks I know it takes longer to get to your destination and if it means making the choice between two weeks of discomfort and grumpiness over two weeks of happy, relaxed fun... I'll let you make the decision on that one! 

Switch it up baby

On the plane if you have the option to recline and lie down alternate between reclining, sitting up and lying down as this counts as changing your position.  If you are particularly tall opt for a business class seat with more leg room or at the very least the front row of economy class.  If you are already in discomfort a seat which allows you to fully recline on the plane is your best option as this is where pressures and forces on the spine are at their lowest.  Regularly stand up and walk the aisles of the plane even if your flight is a couple of hours.  Movement is absolutely key to keeping discomfort to a minimum.  Don't wait until you feel uncomfortable - take a walking break every twenty minutes.  I often find drinking lots of water helps as I need to use the restroom a lot which means getting up.  It also helps you stay hydrated...

Water your back

Whatever mode of transport you are taking drink lots of water - not juice or tea or coffee - WATER.  The discs of the spine are filled with fluid.  When you are dehydrated they reduce in height which means the vertebrae are more likely to cause compression of the nerves where they exit the spine.  Staying hydrated helps keeps the discs plump and maintain good height.  Hydration is also one of the most important parts of good health so never skimp on water!

In Part 2 of this article I discuss the culprits of back pain when you have actually arrived.  If you can't wait then click here to read it.  I wish you all happy and safe vacations wherever you are relaxing, exploring or going a little crazy!  Remember these essential factors to minimise back pain occurring and look out for my article on safely returning to exercise post vacation which I am writing for The London Orthopaedic Clinic.  It should be out when you are all back to your London routine!

Movement is the foundation of your career success

Precision Movement Career Climber Programme

I've been looking for concrete evidence of the affect of physical work on career success for a while and a few weeks ago I was given "The Making of a Corporate Athlete", written by Jim Loehr and Tony Schwartz in The Harvard Business Review back in 2001.  These two extraordinary gentlemen brought an elite athlete preparation and training protocol to CEOs and high level executives to dramatically improve work performance as well as enhance health and happiness in their lives.

The High Performance Pyramid

They work to a principle called The High Performance Pyramid.  Their model shows that building on rituals of physical, mental, emotional and spiritual components helps CEOs and high level execs excel at peak performance under pressure.  Notice that physical movement is the FOUNDATION!  Effective, vigorous exercise  can promote a sense of emotional well-being which leads to peak mental performance that affirms our purpose for doing what we do and living how we live.

Corporate Athlete

A Real Example

One of my clients is a truly hard working jet setting executive of a big company.  He came to me years ago with back problems which are now under control.  After we'd fixed his back issues he set his goals on gaining strength and getting fit.  Occasionally he misses his regular bi weekly sessions due to work travel.  He always returns and says the same thing to me, "KT, I just function better at work with my regular workouts.  My head is clearer, I have more energy and motivation.  Without my regular workouts I start to get depressed and frustrated towards the end of the week.  I don't know why but exercise just works for me."  He also notes that his work capacity, mental and emotional well being and energy are consistently higher and serve him better when he regularly exercises.  

What You Can Do

1.  Look at your surroundings near work and home.  Do you want to workout at home or in a gym or outside? Factor in travel time to and from a gym or the park.

2.  Look at your work week and see where you can make 2 x 1 hours slots for your workouts. There are 168 hours in a week - you can take 2 hours to improve your performance at work and increase and maintain your health and fitness.  Before and after work are possibilities as well as a lunch time slot.  Don't forget your weekends!

3.  Seek out an experienced and qualified personal trainer who can plan your programme and progress you appropriately.  All you need to do is show up!

4.  Stick to it.  Commit to a set period of time - I like 12 weeks and notice what happens!  It won't take long for you to start enjoying the benefits of regular exercise in the office as well as in your personal life.

KT developed the Career Climber Programme to help people in business and executives maintain the exercise part of their performance under pressure with engaging, fun workouts that are bespoke to the individuals fitness needs.  All you need to do is show up - the rest is done for you.  For more information please contact KT on 07515 856009 or email KT@precisionmovement.co.uk.

Top tips for staying fit on holiday

Precision Movement fitness on holiday

As many of you know I work at Grosvenor House Apartments on Park Lane.  Many of the guests visit London in the summer months and I am often asked about how to incorporate exercise, that is usually a part of their life back home, whilst on vacation.  Wouldn't it be amazing after all your hard work to get that beach body if you came back from vacation looking just as good! Want to know how?  

1.  Stay Active  Being on vacation doesn't mean you have to be lazy.  Yes it is a chance for a rest but if you keep your body moving you will enjoy your holiday much more by keeping it energised.  If you are sitting on the beach then at least you'll feel toned and confident and that your chill out is well deserved.  There is also a greater chance you'll return home looking just as good as when you left - bonus!

2.  Prepare 

Before you arrive at your holiday destination know what fitness classes and options are available to you.  At GHA we offer our guests the option of a range of personal training services so when they arrive they can continue with their fitness as if they are still at home.

3. A change is as good as a rest

It is often said that change is as good as a rest.  If you regularly pound it out in the gym maybe try something new on your vacation - a yoga or ballet based session or an outdoor workout. Each destination you travel to will have unique fitness activities for you to try and can add to your overall vacation experience.  If you live in a city and are travelling to a beach destination go for a run on the beach or try out a watersport.

4.  Early bird 

It is better to do high intensity workouts in the morning when your cortisol levels are highest.  Getting your workout done early means can enjoy sightseeing, beach time, exploring a city, shopping and whatever else you have planned.  A calmer yoga or ballet based workout is best done late afternoon early evening when your cortisol levels are lower and can act as a restorative transition for your evening activities.

If you are interested in how to maintain your fitness here in London during the holiday season pleasecontact us.  For more information visit ourwebsite.

3 ways to create a healthy and happy workforce

Happy at Work

When I spoke at the Lansdowne Club in Mayfair last month I asked this question:  

Why companies are responsible for the health and wellness of their employees?  

Would you leave a machine to run your business without applying the proper maintenance check?  Health and wellness in the workplace influences sick days taken, how staff represent your company - do they look tired and overworked? In turn these factors influence productivity, retention of staff and ultimately the success of your company.  So what can companies do? 

1.  Culture of health and wellness

Develop a culture of health and wellness as part of the work place.  Make it part of your company ethos.  If you actively encourage a healthy workplace you will find your staff will continue that.  I truly believe people want to be healthier.  

Ideas

a.  For an in house client meeting order from a healthy organic deli and offer fresh salads and fruit instead of sandwiches, cakes and cookies.

c.  Set up lunch time workshops for staff to learn about a wide variety of subjects that impact their health and wellness.  I talk about posture and alignment and how to minimise the risk of desk related aches and pains.  Often experts in their field will come and speak for free.

d.  Offer an ergonomics assessment to all your staff.  Actively encourage good posture and movement throughout the day by recommending staff leave their desk for lunch.  Have a water cooler that staff can walk over to throughout the day.  

2.  Reward value not volume

If you put in place a rewards system based on being available day and night on the blackberry, working late into the night, setting up competition between your team members on who can stay at the office the longest, employees will do what they need to one keep their careers and two get ahead.  Over time this will not serve you or the employees.  Create a culture of rewarding value not volume of work.  This is a tough one as every company competes for business and has deadlines to fulfill.  However, a job well done which takes a little extra time is much better than a rushed shoddy job.  Giving employees a feeling of pride over their work is also part their of health.

Ideas

Again you can begin with small changes.  What and how you reward will be individual to each company.

3.  Budget

what would be more costly to your business - a budget for health and wellness that retains staff and increases productivity or replacing the same position 3 times in 18 months?  Set aside a budget for health and wellness as part of the maintenance of your company.  Any benefits that you can offer employees particularly ones that take care of their health and wellness are always greatly received and play an important part in staff retention.  

Ideas 

a.  Instead of going out for a big lunch to celebrate the company anniversary do something interactive and fun like a game of dodgeball.

b.  Take a team bonding day with a private walking tour around an art gallery.

c.  For the company Christmas party arrange a healthy cooking workshop that is interactive and ends with a big festive meal.  

You can also consult health experts and consultants about implementing a bespoke structure that will work for your company.  I personally think a cost efficient and relatively easy way is to build health and wellness lectures and workshops into company lunch times or friday afternoons acts as a continual reminder, motivation and inspiration to employees to take care of their health. This is one of the things I do.

The facts are simple - a healthy workforce makes a healthy successful company.  If you are not actively promoting health and wellness in your company you are missing a trick.  Look at what the 46 healthiest companies in America are doing....

http://greatist.com/health/healthiest-companies

The health and wellness of employees is not just the responsibility of the company.  Find out how you as an employee can take responsibility for your health and wellness, whether your company promotes it or not, in Part 2 of this blog.