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#guildfordmassage #guildfordpersonaltrainer #londo

#guildfordmassage #guildfordpersonaltrainer #londondonmassagetherapy #londonmassagetherapist #lymphaticdrainage #lymphaticmassage

🏋️‍♀️ Neck, shoulder and back condition

🏋️‍♀️ Neck, shoulder and back conditions that are predisposed or maintained by biomechanical overload or poor posture are very common clinical presentations.

🏋️These presentations have been amplified in recent times by an increased number of people working from inappropriate home setups.

🏋️Although regular mini-breaks and exercise helps, this will not counteract 8 or more hours of working in a stationary, poorly set up work environment.

#workergonomics #correctiveexercises #lifestylechange #guildfordpersonaltrainer #guildfordmassagetherapist #guildfordmassage #londonmassagetherapist

#guildfordpersonaltrainer #guildfordmassage #guild

#guildfordpersonaltrainer #guildfordmassage #guildfordmassagetherapist #londonmassagetherapist #londonmassagetherapy #londonlymphaticdrainage #guildfordlymphaticdrainege #correctiveexercise

🏋️Compliance: the action of complying with a

🏋️Compliance: the action of complying with a demand.

🏋️Maybe we shouldn't be making demands for people to comply with. A patient centred approach allows you to adapt your service to the clients/patients expectations and preferences, not the other way around.

🏋️Maybe we should help people do what they want to do by offering better tools. As practitioners do we take the time to know what our clients/patients aspire to do with there lives and is our intervention aimed at helping our clients achieving this.

🏋️‍♀️Maybe blaming "non compliance" is an excuse for our inability to be effective in helping people coming to us for advice. What is our support system for our clients/patients? How often do we “touch base” with our clients/patients?

🏋️Maybe we're not giving people the right things to work on. Are we aware of details such the our clients training age and training experience, full medical and MSK history. Therefore, are the activities adequate for their overall health, experience, skill level and goals? Do we know what activities they prefer to do and what equipment they have available?

🏋️Maybe we should aim to better understand people and help them explore ways to solve their problems instead of making demands. We should take the time to review and discuss problems/barriers with our clients/patients and provide them with tools so that they are able to make the most optimal decisions for them and their family/team.

🏋️Maybe people don't believe your demands are actually helping them. Effective communication and justification of procedural rationale is important for the client/patient to “buy into” a programme.

🏋️Maybe your demands don't fit with the life people are living. Most people are very busy with family and work commitments and understanding their barriers and time availability is important. Working with the client to help solve these issues is equally important.

🏋️Maybe non compliance is a practitioner shortcoming that our egos mask by putting the blame other people. Take the time to reflect and be brutally honest with yourself. Did you do everything you could have done to help your client/patient succeed?

🏋️ The 'germ theory' vs 'terrain theory'

🏋️The germ theory argues that pathogens are what we need to be concerned about and we need to keep finding ways to destroy them.

🏋️Terrain theory argues that if the body is well and balanced then pathogens, that are a natural part of life and the environment, will be dealt with by the body without causing sickness.

🏋️Many people have strong views supporting one theory over the other but in my opinion both theories are clearly important in the world today.

🏋️Most people lead stressful and unhealthy lives, eat nutrient depleted/low quality foods that are high in toxic chemicals and metals. Add lack of sleep , lack of movement/exercise, overcrowded living conditions, EMF pollution etc to the above and it is clear that we have a large proportion of the population that are unhealthy. Much of these lifestyle choices are driven by different cultures, media, beliefs, religions, addictions, socioeconomic status etc.

🏋️While traditional medical intervention is important and necessary, working on the “terrain” is perhaps more important. This should be considered a lifelong endeavour but we should also understand that there will be shorter term benefits such as resistance to the latest flue or sickness bug.

🏋️The goal is to balance the body chemistry in order to strengthen the immune system (as well as many other beneficial side effects 😉).

#guildfordpersonaltrainer #guildfordpersonaltraining #guildfordmassage #londonmassagetherapy #londonmassagetherapy #guildfordacupuncture #londonlymphaticdrainage #guildfordlymphaticdrainege #correctiveexercisespecialist #nutritionandlifestylecoach

#guildfordpersonaltrainer #guildfordsportsmassage

#guildfordpersonaltrainer #guildfordsportsmassage #guildfordmassagetherapist #londonmassagetherapist #lowerbackpain #holistichealth #chekpractioner #lymphaticdrainage #managebackpain

Active Recovery Sessions: 🏋️There are variou

Active Recovery Sessions:

🏋️There are various types of effective active recovery methods including non specific gentle exercise, performing a sport/discipline at a reduced intensity and even movement to promote energy flow to our subtle energy centres (or chakras).

🏋️These types of training sessions are often overlooked by athletes and the general population who would benefit significantly from regular recovery training sessions both in terms of recovery and stimulation of the parasympathetic nervous system (the part of nervous system responsible rest and digest).

🏋️The sample recovery workout below incorporates a well rounded approach to recovery. The components of this recovery session can be broken down into 5 categories:

🏋️‍♀️Breathing/Breathing Resets: Develops more effective breathing patterns and helps reset autonomic function before training.

🏋️Mobility: 3-6 drills performed while focusing on effective breathing. Select mobility drills that are specific to your own goals.

🏋️‍♀️Conditioning: Utilize moderate conditioning methods that increases blood flow and nutrient delivery through the body. A variety of exercises both loaded and unloaded should be utilized to target a variety of muscle fibers. These exercises should have minimal eccentric load (bike, sled/prowler med ball exercises) with the target heart rate is 130 to 150 bpm.

🏋️‍♀️Stimulation: Stimulate the nervous system through the recruitment of high threshold motor units. Exercises with minimal eccentric load (muscle contracting as it lengthens) such as Olympic lifts, drop deadlifts and box jumps should be utilized. Utilize low/moderate reps, low volume and high intensity (85/90% of 1RM). The goal should only be to stimulate recovery of these high threshold muscle fibers.

🏋️‍♀️Cooldown: Use low intensity conditioning to decrease HR below 100BPM. This would be followed by controlled recovery breathing to drive heart rate closer to resting heart rate.
Gentle soft tissue management should then be utilized to suite individual requirements and to further increase parasympathetic nervous system tone.

#guildfordpersonaltrainer #londonpersonaltrainer #activerecovery #strength

#guildfordmassage #guildfordpersonaltrainer #lymph

#guildfordmassage #guildfordpersonaltrainer #lymphaticdrainage #londonmassage #londonmassagetherapy #manuallymphaticdrainagelondon #manualtherapistinlondon #guildfordmassagetherapist

🏋️‍♀️ The gluteus medius muscles functi

🏋️‍♀️ The gluteus medius muscles function is to primarily stabilise the femoral acetabular joint during gait and in functional movement patterns.
🏋️‍♀️The muscle works in a closed chain environment and contracts eccentrically (lengthening) during gait.
🏋️‍♀️Therefore, when rehabilitating or strengthening the muscle, the use of open chain abduction exercises such as clams and lateral band walks are probably not the most effective strategy.
🏋️‍♀️Try closed chain exercises that challenge the muscle to work in its functional environment. These can start from simple exercises such as bird dog/horse stance variations or side plant variations that improve neural drive and then progress to single leg work (eg step up variations , single leg RDL’s).
🏋️‍♀️Progress to using different drivers such as the arms or foot positions to increase the eccentric load on the muscle.
#guildfordpersonaltrainer #frimleypersonaltrainer #correctiveexercise #functionaltraining

🏋️‍♀️Consistent deliberate action is th

🏋️‍♀️Consistent deliberate action is the key to achieving goals.

🏋️‍♀️Establish the “why” to the goal. Goals should motivate people into action, be aligned with an individuals values and there should be an emotional pull behind the goal.

🏋️‍♀️Ensure goals are SMART (specific, measurable, attainable, relevant, time based).

🏋️‍♀️Physically recording goals is important as this is more likely to create a positive action and increase productivity.

🏋️‍♀️Review, reflect on and modify goals on a regular basis.

🏋️‍♀️ The skills required for a particular goal can be broken down into practices and daily actions. These daily actions can be as little as 5 minutes per day and should be consistently implemented into daily routine.

🏋️‍♀️Consistent daily action➡️results▶️more motivation.

#guildfordpersonaltraining #guildfordpersonaltrainer #frimleypersonaltrainer #achieveyourgoals #achieveyourdreams #behappy #bepositive

🏋️‍♀️This training system utilises uppe

🏋️‍♀️This training system utilises upper and lower body paired compound exercise with short rest periods between 30-60 seconds in between each exercise.

🏋️‍♀️Alternating upper and lower body compound exercises increases blood circulation around the body raising whole body lactate levels.

🏋️‍♀️The German Body Composition system is based on the research that the lactate pathway is superior to the aerobic pathway for fat loss.

🏋️‍♀️High blood lactate decreases blood PH which in turn leads to an increase growth hormone. Higher growth hormone levels accelerate fat loss.

🏋️‍♀️German Body Composition/Peripheral Heart Action training will not compromise strength and muscle mass unlike aerobic training.

🏋️‍♀️The training method should be performed for 3/4 weeks, 3 times per week alternating 2 different programmes. An additional single HIIT session could also be incorporated to the weekly schedule. #guildfordpersonaltrainer #guildfordpersonaltraining #frimleypersonaltraining #strengthandconditioning #bodyfatloss #bodyfatgoals #bodypositivity #bodyrecomposition

Research indicates that over 90% of diseases origi

Research indicates that over 90% of diseases originate from our minds and lifestyle choices and not our genetics. #guildfordpersonaltrainer #frimleypersonaltrainer #lifestylecoach #epigenetics #holistichealth #thebiologyofbelief #brucelipton #readit

🏋️‍♀️This sample foundation upper body

🏋️‍♀️This sample foundation upper body hypertrophy workout would be performed with a lower body and arm split in a weekly cycle and should follow a 3/4-week accumulation phase (higher reps).

🏋️‍♀️The A and B exercises should be performed as paired exercises. For example, the A1 exercise would be performed followed by a 90 second rest and then followed by A2 exercise. After the A2 exercise is performed and the 90 second rest is taken, the cycle would be repeated for the prescribed amount of sets. The same process would be repeated for the B series exercises.

🏋️‍♀️If the exercises cannot be performed as paired sets such as when equipment is in use, add an additional 50% of the prescribed recovery time to your rest period and perform the exercises as standard sets.

🏋️‍♀️Drop Sets:
The B series exercises are performed as drop sets. The exercise would be performed to the prescribed amount of reps where muscle fatigue should be achieved. The weight would then be marginally reduced and the prescribed rep range repeated. Drop sets are a valuable tool for hypertrophy training goals as the training system creates the following physiological effects.

1) Creates microtraumas in the muscle fibers
2) Recruits additional muscle fibers
3) Produces lactic acid and hydrogen ions as by products.

#guildfordpersonaltrainer #frimleypersonaltrainer #strengthandconditioning #hypertrophy #workoutroutine #workoutoftheday

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#guildfordpersonaltrainer #frimleypersonaltrainer #holistichealth #correctiveexercisespecialist #nutritionandlifestylecoaching

#timeundertension #strengthandconditioning #streng

#timeundertension #strengthandconditioning #strengthtraining #hypertrophytraining #personaltrainerguildford #personaltrainerfrimley #fitnesstips #fitnesstipoftheday

To help a human being (you) must be able to accept

To help a human being (you) must be able to accept him as he is. We can get in touch with another person only by an attitude of unprejudiced objectivity.

#personaltrainerguildford #personalttaonerfrimley #holistichealth #nutritioncoach #correctiveexercise #quoteoftheday

#splitsquat #improveyoursquat #strengthandconditio

#splitsquat #improveyoursquat #strengthandconditioning #correctiveexercise #infantdevelopment #personaltrainerguildford #personaltrainerfrimley

Do you have a typical desk bound “flat back” l

Do you have a typical desk bound “flat back” lumber spine posture with excessive thoracic spine curvature?
These are some usefull hacks that may improve your squat mechanics.

#squatbetter #functionalmovement #functionalfitness #guildfordpersonaltrainer #frimleypersonaltrainer #posturecorrection

Courage is not the absence of fear but the triumph

Courage is not the absence of fear but the triumph over it. The brave man is not he who does not feel afraid, but he who
conquers that fear.

#holistichealth #frimleypersonaltrainer #guildfordpersonaltrainer #correctiveexercisespecialist #nutrition

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