I have noticed a trend lately, mostly in younger people, who are experiencing tight shoulders and lower back pain. Looking at their posture I can see why they are suffering.
A slight hunch to the shoulders and holding your chin forward causes tightness between your shoulder blades and up into your neck. This posture compresses the back of the neck too. This is Upper Crossed Syndrome.
Standing and walking with your pelvis tilted causes strain in your back and can result in low back pain. This is Lower Crossed Syndrome.
Bad sitting posture is also a factor and contributes to both of these conditions.
If you, or a young person in your life, are suffering from shoulder or back pain I can help. Starting with massage to ease your symptoms and following up with advice on how to improve your posture and strengthen or stretch key muscles.
Don’t suffer in silence, a little work on your posture now can save you from pain and discomfort for years to come!
Many professional people find that when they reach their 40s the activity and eating that worked for them in their 30s is no longer doing the job. Weight creeps on and, as responsibility and pressure in their careers increase, they take less time for themselves.
It can be very challenging to improve your diet and return to exercise in your 40s or 50s. As hard as it is, it is also incredibly important.
Understanding how your body works now is a key factor to your success. For example, did you know that for best results women should eat before exercise and then wait for an hour and a half before eating again? Men, on the other hand, should wait until after exercise to eat. They have better results exercising on an empty stomach with the reward of a nice, healthy meal after.
With all the fads and trends around exercise and diet it can be hard to know what is right for you. What will have the best effect for all your effort and give you the best results?
At Body Therapy, I provide ongoing support and guidance for those returning to exercise. I can put in place an exercise program that is right for you as well as providing advice on diet. I can even offer you a nice massage to help ease those aching (in a good way) muscles.
If you have any questions about returning to exercise (at any age) or would like to book a trial session please do contact me at 07813 805541 or firstname.lastname@example.org.
Found an article on greatist.com that inspired my blog.
You’ve made a list of what you would like to do but struggle getting started.
Is it really that difficult to eat more veggies, cut out the diet coke or drink more water?
How about exercise……
Lifting more weights or trying out the latest fad like HIIT!!
What IS difficult is trying to do them all at once, especially if they are not part of your normal routine.
So if you have never done formal exercise before, it’s like learning a new skill like juggling!
Instead of trying to throw all the balls in the air at once, just pick one. When you feel comfortable with that one ball, add another one.
Leo Babauta (I’ll call him the habit man) says “If you change just one thing, 80% of us are more likely to stick to it for up to a year, rather than only 20% of us if we try and change 2 or more things.”
This is especially true when it comes to getting fit, we try and do too many things at once.
Joining a gym, cutting out junk food, eating more veggies or getting up earlier.
Try keeping it simple like making small life style changes?
How about going for a 15 min walk or jog every day?
Cut out sugary breakfast cereal and swap to a healthier version?
Then after 2 weeks think about starting a new habit.
Also think about keeping it specific, rather than eating more veggies try eating one portion of vegetables with each meal and build on that.
Finally make sure you choose something that you feel confident you can do every day, no matter how small it might be.
You’ll be amazed at what you can achieve and how it will make you feel!
I watched an excellent Ted Talk recently which explores why some people find it harder to exercise. It was quite technical, but basically people see things differently and that can effect how they feel about things.
“Perception is a subjective experience”
Some examples which I liked were:
- People on diets see apples as larger than people who aren’t counting calories.
- A softball looks smaller to someone who has batted badly than to someone who has had a good game.
When it comes to exercise, the minds eye can works against some people, making it seem that it is harder. So:
- People who are unmotivated and unfit see the finish line as further away
- People who were just as unfit, but had a strong goal, see the finish line as closer
- If you have your eyes on the prize exercise feels easier and you feel you are moving faster
How cool is that?
If you are struggling to exercise I can help you find the right mindset, put in place exciting goals and therefore get moving faster. Exercise can be fun! Try me.
Emily Balcetis Ted Talk – https://www.ted.com/talks/emily_balcetis_why_some_people_find_exercise_harder_than_others
Will your New Year’s resolution be to get fit in 2017? If so, now is the perfect time to start!
By starting now, before the holiday season hits us, you will improve your chances for success. Start now and:
- See results before the Christmas events and parties begin
- Have good habits in place to see you through the temptations of the holidays
- Find it easier to return to exercise after a Christmas break as it is now built into your routine
January is a dark and cold time and it can be extra challenging to start a new exercise routine then. Instead, start now while we are enjoying the brisk and sunny weather of Autumn.
To help you get started, I am extending my offer of your first 2 training sessions with me for the price of one.
First Two Personal Training Sessions for the Price of One
(Offer Price £35)
Contact me today to schedule your first Personal Training session, email@example.com or 07813 805541.
Have you been inspired by Ben Smith who just completed 401 marathons in 401 days? Or impressed by all the local people who participated in the Bournemouth Marathon? If they can do it, so can you!
Some top tips for when you start training for a marathon are:
Gradually increase your mileage. Increasing by 10% each week will reduce the risk of injury.
Run 3 or 4 days a week. This should include:
- One long run at an easy, comfortable pace
- 2 shorter runs which include hill work and speed work
- A a gentle recovery run to keep your body moving
Include other training in your week. This can be cross training such as swimming, cycling or rowing as well as strength training such as weights, pilates or yoga.
Have one or two days off training. One or two rest days a week allow your body to recover.
Monitor your resting heart rate. Record your resting heart rate first thing in the morning every morning. As your fitness improves your resting heart rate will get lower. However, if your heart rate spikes you might be over training or becoming ill.
Listen to your body. Your resting heart rate is a good technical guide to well being, but you also need to pay attention to how you are feeling. If you are feeling over tired or unwell consider taking a break from training as well as adapting your program.
Do a couple of half marathons before you do a marathon. This gives you the race experience and you can learn how to manage the excitement of the day and pace yourself.
Get the right shoes. Go to a specialist shop and get assessed to get the right shoes for you.
There is a lot to think about when training for a marathon. If you would like some expert advice on training, nutrition, and developing the right frame of mind do get in touch to book a session with me.