Wearables - say What-ables?

Can you believe it?  Technology has now reached posture!  Technology now called "wearables" have become accessible to the public.  Consisting of a wearable piece that is linked to an app on your phone it tracks how you sit and stand and transmits a gentle vibration to remind you to sit up straight when you start slouching.  In this article I reveal the most popular wearables for 2016, the upside and the downside of using them and I explain why adopting one position for long periods of time is detrimental to the health and wellness of your body.  Read on to find out more...

The wearables of 2016

Lumolift is a small sensor that you place on your t-shirt at chest level.  It measures the angle of your torso and gently vibrates to remind you to sit up straight if you start slouching.  

ALEX is a wearable neck device that sits around the back of the neck monitoring alignment and sending out a vibration reminder when the wearer begins to slouch.  It is currently crowdfunding through Kickstarter so not available to the public right now.  

The upside

I am all for new technology.  Technology is woven into every part of our life now so it is natural that designers and product developers are thinking up ways to influence health, wellness and now posture.  

I think a positive about wearables is that they provide some sort of consistent reminder of what an individual is trying to achieve - in this case better posture.  When trying to improve posture in sitting, standing and corresponding movement, consistency is absolutely imperative to create change.  We build programmes for movement and posture that are stored in our brain.  The more we use these patterns the stronger they become.  I liken it to drawing a line in the mud with a stick - the more times you do this the deeper the groove in the mud becomes.  When we work on posture or a new movement pattern we cannot overwrite an old programme in the brain we can only build a new one and try to make it the preferred one.  The key to making a movement or posture pattern dominant is to repeatedly use it so it becomes stronger.  In essence a wearable can act as a consistent reminder to make a preferred posture pattern stronger. 

The downside

As a posture and movement specialist sitting and standing better is not just a matter of sitting/standing "up".  The changes in posture that an individual needs to make are as individual as their injuries and or discomfort.  

Everyone I work with here at Precision Movement receives bespoke programmes and bespoke cues for improving and changing posture.  What is really key in sitting and standing posture is the information you give an individual to elicit change.  

Often if you tell someone to sit up straight or stand better they get taller but often lean back.  They hinge from the mid-back and the position of the shoulders and head stay the same in relation to the chest and back.  This is no more correct than slouching forwards and can lead to as many if not more problems in time.  It is also common for an individual to "hold" themselves in a better posture creating a higher resting tension in muscles which is both metabolically inefficient and will lead to muscles becoming overworked, tired and sore.  

Posture and movement are intricate, delicate, and sensitive systems that require subtle, measured changes to achieve optimal joint centration and muscle balance. 

I give my clients a 10 minute audio posture meditation to listen to on their commute to work, during their lunch break or on their commute home to remind them of the cues for better posture.  You can listen to it below or click here to the article I wrote about it. 

Posture isn't static

The body is built for movement.  It is well known and certainly well written about that sitting at a desk is not good for posture.  It is true that sitting creates undesirable postures but stagnancy is equally to blame for poor posture, discomfort and injury.  

Movement helps prevent muscles, joints and connective tissue from stiffening up.  Movement helps pump blood into muscles, it pushes lymphatic fluid out and both provide cells with nutrients and remove toxins.  This also helps reduce discomfort.  

Rather than trying to sustain one good posture all day it is also beneficial to stand up and walk around the office or go out for lunch.  At Precision Movement we often give individuals stretches and mobilisations to do in their chair just to create a bit of movement away from sitting still for long periods.  

The solution

I think wearables could have a place in reminding an individual on a consistent basis to think about a better way to carry themselves.  But (and I rarely ever use the word but), the information given to an individual about how to improve alignment is absolutely crucial to the success of improved posture.  

So in conclusion, the cues that an individual is given to improve posture are the real gold here, the wearable can act as a positive reminder in the early stages of change.  I would recommend anyone wanting to use one to work with a posture specialist and incorporate the wearable in sessions.  I would also recommend a programme of stretches and mobilisations that can be done in an office setting also to encourage movement.  The ultimate goal is to find good posture and movement without the use of external stimulus so an appropriate phase out of the wearable should be considered also.

The 5 benefits of massage treatment (plus FREEBIE!)

Hello!  I'm back.  After a long sabbatical of blogging I've returned to share my insights, new finds and help information to help you all recover from injury effectively and maintain a healthy and enjoyable life through movement and fitness.

As many of your already know I am training to be a soft tissue therapist.  In it's simplest form I can be referred to as a massage therapist but the techniques I am learning also help with soft tissue injury recovery.  Massage is mostly regarded an enjoyable experience that helps you feel more relaxed.  But it has many other important benefits for health, injury recovery and training.  Read onto find out the top 5 benefits of regular massage treatment. 

The flow of fluids  

Massage has a pumping effect on blood circulation which helps transport nutrients for growth, repair and nutrition as well as removing waste products at a cellular level.   Lymph is fluid found in tissues that is not part of blood that holds certain nutrients and also collects waste products from cells.  Unlike the blood, the lymphatic system does not have a pump system.  Lymph is moved through muscle contraction.  However, if you are recovering from injury and unable to contract certain muscles then massage can help push lymph through the body more effectively.  

Body maintenance for regular training

For those of you who train regularly massage is an important maintenance tool for recovery and increased training gains.  When you exercise you create micro-trauma (tears) in muscle fibres.  The body responds by laying down repair tissues (scar tissue) for healing.  This is all perfectly normal.  However, with repeated training sometimes the tissues doesn't get enough time to heal so scar tissue can build up without you noticing until there is a significant impairment in muscle function or pain.  Regular massage therapy can help identify small areas of build up and break them down before they become an issue.  Post-workout massage can increase the rate of healing and recovery which means your body is in the best working condition for your next training session.  

Injury recovery

Massage can be a great contributor to the healing of soft tissue injury.  When muscle fibres are injured the body lays down scar tissue in the first stage of healing.  When the fibres are healed the body clears up the excess scar tissue.  However, sometimes due to a premature return to exercise scar tissue does not fully leave the healed area and then lays down more in response to micro trauma from exercise.  An excessive build up of scar tissue can lead to layers of muscle fibres, which ordinarily glide over each other, sticking together.  This can impair the function of the muscle and surrounding tissues and potentially lead to further injury.  Massage can help break down the scar tissue and adhesions and realign the fibres so the muscle can heal and return to full function.

Localised tissue flexibility

Sometimes rather than a whole muscle, only a portion of the muscle becomes tight.  Stretching the whole muscle cannot reach the portion that really needs to be stretched.  Certain massage techniques can help stretch and release localised tissue and also helps to draw muscle fibres and sheets of muscle fibres and fascia (connective tissue) apart in different directions.  Massage therapists can help identify areas of tightness before they start affecting performance and/or causing discomfort.  

Nervous system

The immediate effects from massage are felt mostly through the nervous system.  The direct affect of massage is that is stimulates nerve receptors in the tissues and reduces tissue tension.  Nerve receptors also respond to touch, warmth and pressure which helps place the body in a parasympathetic state - otherwise known as a state of relaxation, healing and recovery.  It helps decrease blood pressure, mental and emotional tension and encourages digestion.  That is why you feel so good after a massage!  

One stop shop

In fact, massage is beneficial on so many levels that in my opinion it can no longer be seen as a luxury or a treat.  With our busy lifestyles, it is imperative that we stop and take time to relax, heal and recover.  When you book a massage treatment you have no choice but to lie on the couch and be treated.  Even if you don't want to go because you have a million other things you think you should be doing, after your treatment you'll feel like a different person!  For me it's akin to the benefits of meditation or a micro-vacation!

Free massage

As part of my training I am required to log 100 hours of practice treatments.  I hold my free massage clinic on Fridays between 3-7pm in Mayfair.  Treatment is 100% free until I qualify in July.  The only charge is the clinic room hire of £20.  So, if you would like to experience some or all of the benefits of massage email me at KT@precisionmovement.co.uk and we'll get you set up with a date for treatment!  

My secret antioxidant loaded winter warmer drink!

I have a secret to tell you... I've been drinking this super amazing antioxidant loaded drink every morning this year.  And it makes me feel super virtuous! So I thought I'd finally share it so you can be virtuous too.  Also it's more of a winter warmer than a spring/summer refresher so it's more apt for October. 

KT's super antioxidant Winter Warmer drink 

juice of 1/2 a lemon 

juice of half a lime  

1/4 teaspoon of Clear Spring matcha green tea powder  

A slither of fresh ginger grated  

2 teaspoons of baobab powder  

manuka honey to taste  

Boil the kettle and place all the ingredients except the honey in a mug. Fill the mug with hot water and stir until all the ingredients are blended nicely. Add making honey to taste.  You're good to go!  I take mine in a KeepCup so I can enjoy on my morning commute :) 

An audio postural meditation for you

I'm always trying to think of ways to recreate the sessions you do in the studio for your to travel with or do at home.  As you know, consistency is the key to getting better faster.  

I have considered doing video clips of exercises but I'd rather not have your attention on a screen when it should be on your body and how exercise feels. So, I've come up with something I think is much much better! I'm going to trial audio recorded training sessions.  

Benefits  

1.  It's the closest recreation of doing a session in the studio with me but without me. 

2. You'll hear my motivating little voice saying all those helpful little analogies and KTisms that get you in the right alignment doing the right movement. 

3. You can take your focus into your body and use a mirror for feedback instead of looking at a screen. 

4. You can put on your headphones anytime, anywhere and inconspicuously do your programme. You'll look like a total pro in the gym! ;)

5.  You'll be more motivated to do that third and final set instead of just doing the bare minimum two.  You know it's the last set that really counts!

First come first served... for the freebies!

I'll be trailing the bespoke recorded training session for free for the first three people to email me.  I think one has already gone now so there are only two free ones left.  Just inbox me at KT@precisionmovement.co.uk and I'll record your latest home programme for you to download and listen to whenever, wherever.  

Going forwards, bespoke recorded sessions will be charged - fee upon request! 

Freebie for all

As as a preview, and due to popular demand, I've recorded a demo above. It's a 10 minute guided postural meditation that you can listen to on your commute to work or on a 10 minute break during your day. You can do it sitting or standing.  Let me know what you think! 

For those of you not working with me at the moment, if you don't understand what the analogies in the recording mean please do feel free to book a postural session with me so I can teach you.  Once you know what all the references are the recording will make much more sense!

If you would like me to send this recording to you directly so you can download it to your phone please ask me in your next session or email me at KT@precisionmovement.co.uk.

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! 

What Precision Movement clients do with their training

As most of you know I am a rehab specialist working with people to help alleviate discomfort through corrective exercise and developmental kinesiology for better postural alignment.  I have in recent years had the great privilege of training clients for sports events and life changing adventures after rehabilitating them out of pain.

Here are two of the latest stories showing what is possible to achieve with the training we offer at Precision Movement...

A second medal for Geraldine  

Geraldine ran the London Marathon for the 2nd time in 3 years this year to raise money for Bowel Cancer UK.  She ran a solid 4:42 which we are both really proud of.  Her training at Precision Movement focussed on stability of the lower limb joints as well as the whole spine and ribcage as she has hypermobility.  This was complimented with classic strength training in the first 4 of the 6 months of marathon training, gradually tapering to strength endurance work for the last 2 months.

Steve up front leading the pack

Long time client Steve trekked 100km in Norway over 7 days reprising the original route of the Telemark saboteurs during World War 2.  For this adventure, we focussed on classic strength training and stability of the lower limbs, which we co-ordinated with his endurance training programme.

Well done to you both - incredibly inspiring!  I can't wait to see who comes up with what next!

If you have an event or an adventure you would like to do and you think you may need some guidance training for it then please do get in contact by emailing KT@precisionmovement.co.uk and for more information visit our website at www.precisionmovement.co.uk. 

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 :) 

Featured Specialist: Karen Maidment Functional Nutritionist - keeping your insides healthy!

Karen Maidment is co-owner of Pure Body Balance in Gloucestershire.  She is also the author of Meals that Heal and the creator of specialist cooking workshops that teach you how to make meals that really do heal your body.  Karen not only specialises in nutrition but in all the systems of the body and how they work together to optimise a healthier happier lifestyle. Karen works with clients of Precision Movement to optimise their lifestyle and nutrition aspects of health to support the training they do with us.

KT:  What sparked your interest in Nutrition and wellness?

Karen: I have always had a love for cooking and food. From a very young age my sister and I were encouraged to get involved with our parent’s back garden allotment. We would get paid a penny for every caterpillar we removed from Dad’s cabbages! And my mum would pop us on a foot stool so that we could reach the worktop and make little cookies and fairy cakes. I grew up in the countryside where blackberry picking, locally shot pheasant and rabbit and home grown produce were part of the norm.

Later on in life during a dip in enthusiasm for my post graduate career in fashion my now husband and business partner Adrian, encouraged me to follow my heart and begin a distance learning course in Nutrition Coaching. Three years later as I was coming to the end of this first course Adrian was taken seriously ill with Crohns Disease. After 2 years of misdiagnosis he finally ended up having major surgery and so we used both his education with the CHEK Institute and my knowledge in nutrition and lifestyle management to turn his health around.

KT:  For you, what is the foundation of health?

Karen:  Actually to me a healthy mindset is the key. After a decade studying and working in the health industry I have come to realise that as health coaches we tend to be way to hard on ourselves. There is a level of perfectionism that we seem to aim for that is simply unattainable. Yes eating organic food, clean water and seasonal produce are the foundations of my nutritional regime, BUT honestly none of this matters if I don’t like, love and respect myself enough to make those choices daily. Most importantly, it's to treat myself with compassion when I don’t make the most healthful choices. I am only human after all!

KT: What types of people usually seek out your help and why?

Karen:  This has evolved as I have evolved both as a coach and with my own health journey. During my 10 or so years in the industry I have worked through numerous health issues myself, in fact I am still a work in progress. From Adrenal Fatigue to Amenorrhea, IBS to Insomnia. I tend to find that clients with similar health issues to those I am working through seek me out. A few years ago I started my website endibsnaturally.com at that time I was working through major IBS symptoms and so it seemed natural to me to share how I was healing myself with my clients. Now I tend to be working a lot with auto immune disease and adrenal fatigue. Many of my closet family members have various auto immune diseases, such as my husband and after an incredibly successful and busy year in 2014 my adrenal health certainly took a hit!  My clients tell me that they connect with me due to my authenticity and ability to show compassion through my own challenges. It requires a great deal of courage on my part to show what I sometimes feel are my imperfections, but my clients LOVE that. It makes them feel understood and shows them that if I can get well they can too.

KT:  How do you help people achieve better health and wellness?

Karen:  Nutrition and lifestyle coaching fused with practical recipe and cookery support. Ultimately there is no point knowing what you can and can’t eat if you don’t know how to cook and follow a basic recipe.

KT:  What do you specialise in?

Karen:  Many back pain syndromes and injuries are caused by inflammation which creates instability leading to injury. For instance tennis elbow and lumbar spine weakness have show to reduce and resolve themselves once inflammatory foods such as gluten and dairy have been taken out of the diet. I often see reoccurring injuries failing to heal after corrective exercises and hands on therapy due to this inflammatory process. In addition using foods as medicine you can actually facilitate a quicker recovery from pain and injury. Saturated fats for instance are known to improve bone, muscle and tissue structure, as is homemade bone broth which contains high amount of collagen and gelatin. I have seen fantastic results by supplementing with a mixture of bone broth and Great Lakes Gelatin in structural and tissue related injuries.  Anti inflammatory juices containing ingredients such as fresh turmeric and beetroot and calcium rich greens such as kale and spinach are also great nutritional medicinal tools to promote recovery.

KT:  What do you typically eat for breakfast?

Karen:  We follow a Paleo type diet so we often have eggs, salad and some root veggies. I make us a seasonal green juice everyday which nearly always has fresh lemon and ginger, two of my favourite juicing ingredients. I always make sure I have live foods with my cooked protein. Poached wild salmon is a favourite as are the most incredible organic handmade pork and herb sausages from our local farm shop.

KT:  What are the four foods/supplements you cannot live without and why?

Karen:  Food wise I love organic coconut oil and ghee, these are my staple forms of fat. I do not tolerate dairy very well and so ghee gives me all of the great fat soluble vitamins without the casein and lactose. Wild honey, which is my favourite sweetener, it tastes great and contains live enzymes to help you break down carbohydrates whilst offering up antibacterial properties. Homemade broth to keep my digestive system happy and my bones, skin and muscle strong.

With regards to supplements I cannot live without the North American Herbs & Spice range, these are food grade, wild and handpicked. Particularly I love their probiotics (Healthbac), there adrenal and B vitamin booster (PurelyB) and their mineral support (Purelymin). I do not take any supplement every day, rather I listen to what my body needs and take them as and when I feel my body needs a little boost. Bear in mind that most supplements that you buy are synthetic and are actually of very little use to your body.

KT:  With Easter just around the corner, can you recommend a healthier option for a chocolate Easter egg?

Karen:  I am totally in love with Booja Booja chocolates, particularly the champagne ones. They taste insanely good and contain no dairy or gluten, to big no-nos for my health. They are also organic. You could also consider making your own raw chocolates, there is a fab recipe in my cook book Meals That Heal.

Karen's book Meals that Heal is available to purchase HERE 

Details of Karen's next cookery workshops can be found HERE 

To find out more about working with Karen to optimise your nutritional health please contact her at karen@purebodybalance.co.uk or call the centre on 01285 83127.

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!  

Can I really help you?

I spoke with someone on the phone a few weeks back with Mr BackPain, who has a particularly complex back problem and at the end of the call he asked me "can you really help me?".  It's a brilliant question that should be asked more frequently and my answer to him is what inspired this blog post.  If you are wondering if I can help you or someone you know then read on.... (and at the end I reveal what happened with Mr BackPain!)

Mr Back Pain

Mr BackPain has had a problem with his back for more than 15 years.  He had an operation to try to fix the problem and it made no difference.  He had given up hope of ever being pain free. 

Most of the people who walk through my door have exactly the same problem - long term pain that just doesn't seem to go away no matter what they try.  At Precision Movement we make sure we find out what is really going on.  If that means you need more specialist assistance we'll make sure you get it.  Our MO is to get you better - we want you walking out of the clinic a changed person and we'll do everything we can to make sure that happens. 

But I've tried loads of things...

Mr BackPain is a proactive man and tried many many treatments and remedies to get better but to no avail.  Just like you, so have most of the people I work with.  They have taken a stab in the darkness of treatments and thought ok I'll try this.  Then when it hasn't worked they've gambled on something else.  Or they have been blindly led from one practitioner to the next with little improvement.  Would you blindly hire someone to take care of your children?  Or run the accounts in your business?  Probably not! 

Combination of specialists

There are many components of recovery from back pain.  At Precision Movement we are experts in rehabilitation and movement and we also know our limits!  We have found that it is the combination of treatments from the best experts working together that get you better faster rather than one treatment or random treatments that don't fit well together or in series.  We have hand picked the experts we collaborate with in orthopaedics, physiotherapy, osteopathy, specialist chiropractic, nutrition, lifestyle and stress management - check out our Partners page coming soon, or ask me in person or by email (KT@precisionmovement.co.uk).  We want our work to benefit you at the right point in your recovery so we may send you to another specialist first or in conjunction with the work we are doing.   Remember our MO is to get you better - whatever that takes we'll make it happen.

The RIGHT exercise for you

Mr BackPain had tried some exercise on the advice of a practitioner some rehabilitative corrective work and some more conventional exercise like running and it often made his pain worse.  

One of the key components to getting better from pain caused by inactivity, structural damage, degeneration and trauma is the right movement therapy.  Any old movement just will not do.  I see many people who have been 'moving' or given specific exercises some of which have merit.  The issue comes with remembering how to do them correctly alone and actually do the exercises regularly! 

We're different and we work 

The first important difference we give people who work with us is the foundational principles of movement.  We educate and teach our clients the 4 pillars of movement - alignment, mobility, stability and strength so all of their exercises become more effective and beneficial. The second important difference is consistency - we make sure you do your exercises correctly and regularly.  The third component that makes our process so successful is we educate you on why we ask you do to do certain exercises.  It makes the experience more mindful and purposeful.  Our clients leave understanding how their body works better and they are able to identify themselves when they are in and out of good alignment.

So can I really help you?

The answer is yes I believe I can help you.  I have an excellent track record of helping people out of pain, improving alignment, stability and strength and I'm pretty good at judging when you need additional assistance from other areas.  If you need to see some even more brilliant specialists before you focus on rehabilitative exercise with us we're totally cool with that! 

Incidentally, if you were wondering what happened to Mr BackPain he said, "thank you so much for being honest with me.  I have had back pain for 15 years and even after my operation it is just as painful.  You are the first person in all my experience who has taken an active interest in helping me get better."  I have referred him on to a specialist who I'll be collaborating with and when he's ready he'll come and do his rehab work with me - 'coz that's just how I roll!

Contact us today to find out how we can help you - make 2015 the year you sort out your aches and pains for good! 

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.