Abs of Flabs?

As a Personal Trainer and Fitness Instructor I’m helping people on a day-to-day basis with their fitness goals, needs, concerns and fears. Many of the questions I am asked time and time again and I thought this month I would share one of them with you and the answer I always give…

Question: I do 100 sit ups a day, why haven’t I got a six pack yet?

Answer: If only it were that easy! Your abs are worked, to some extent, in just about every exercise we do. If you are looking for those abs to be prominent it will need more than just exercise. You need to become leaner to enable those muscles to show more.

Direct abdominal work will make the abs stronger, tone them and improve athletic performance. However, this needs to be combined with cardio work and resistance work , along with a good nutritional intake to enable greater definition. ‘Spot Reduction’ is a myth. If only the body was intelligent enough to burn fat from targeted areas! We need a combination of cardio to help burn fat and resistance to help tone and define along with a good well balanced diet and rest.

Just for the record, I don’t believe in a sit up anyway. I believe there are so many better abdominal exercises that will work the abs a lot better than a sit up. Sit ups often rely on too much momentum and can often bypass the abs completely if you sit up too far and fast!

Top 5 Anti- Ageing Tips!

Age is Just a Number … Let’s Start With 5!

Winter can leave us feeling a bit blue and sometimes feeling our age! As we move into Spring we can kick start the beauty regime and re energise. As a Therapist I’m often asked by people ‘How can I look Younger?’  - Well, Here are 5 of my top tips!

1 - Brush Up - Body brushing is great for boosting circulation and slewing away the dead skin cells that sit on the surface and make the skin look dull. Use a firm brush and always on dry skin, using circular upward motions.

2- After body brushing consider an anti-cellulite body cream. Cellulite can get worse with age as all of the detritus of modern living collect into the subcutaneous layer of the skin. Choose a product that has natural collagen in it which will help the elasticity of the skin and other ingredients such as horse chestnut can be detoxifying. Peppercorn can supply heat and boost circulation, limiting the settlement  fatty deposits.

3- Hair can instantly make us look aged. If it is in poor condition it can make our whole complexion look dull. Look for shampoos and conditioners that contain vitamins A,C and E. Proteins like Baobab can help to strengthen, repair and retain moisture, making the hair look soft and nourished.  

4- Look after the hands and feet,  they can age us immensely. They are constantly in use and exposed to the elements! To keep them looking youthful you need to exfoliate and moisturise. It might seem strange to suggest exfoliation of rough or dry hands but gentle exfoliation will take the dry layer away and consistent moisturisation will keep them soft and youthful.

5- Feed Your Face - Consider adding a few drops of a facial oil to your nightly skin regime. There are many on the market these days. A qualified skin Therapist can advise you on the right one for your skin type, but Rosehip is often a good start. This can help damaged or fragile skin, helping to repair the epidermis.

Feeling Flush? - Helpful Tips For Rosacea

Feeling Flushed?  - Dealing with Rosacea:

As a Skin Therapist, I see many people for skin specific facials. Rosacea can be a frustrating and angry condition, but try not to fall into the trap of just covering it over.

Affecting often women of fair skin aged 30-50.,It can manifest as a redness and swelling on the face, starting as ‘blushing’ on the cheeks, forehead and chin, it can progress to small capillaries and pimples appearing around the reddened area. The cause is unknown, but it is suggested it could be the Dermodex mite that certainly seems to ignite the condition stimulating a response from the body’s immune system - the increased redness results in the deterioration of the blood capillary network. It is very different to acne and if treated the same it will just get worse. Here are a few tips to help:

Drink Herbal Tea - Sage, Rosemary, Thyme, Chamomile or lemon balm to soothe and calm from within and calm the gut (another area that can exacerbate the problem)

Change Your Exercise Routine - Opt for Lower impact workouts like Pilates, yoga, cycling and walking. HIgh Impact can cause greater flushing. Swimming pool chemicals can also make the condition worse.

Make Up - The first thing you want to do is cover it up. However, blocking those pores can make the pustules worse and inflame already angry skin and too much heavy exfoliation will do the same. Opt for a mineral based natural makeup that will be less likely to irritate.

Facials - Consider a regular calming facial routine with a qualified and accredited Therapist.Never be embarrassed to  ask to see your Therapist’s qualifications, insurance and accreditation certificates.

Supplements - Consider taking a probiotic supplement ( a good quality one) which can help gut flora remain healthy which may also help the condition.

This is just the tip of the iceberg but if you suffer with Rosacea or angry skin in general some of these pointers may help to get you to a calmer place and  face.

YOGA: I Like Your Style

I’m often asked ‘...and what STYLE of Yoga do you teach? ‘ - to which I always reply …..’Yoga’.

Beginning my Yoga journey as a child (turning to it seriously in my teens), practicing for over 30 years, I can’t imagine my life without Yoga. Through my life Yoga has provided me with strength & flexibility, conditioning & body weight exercise, but also calmness, discipline, concentration, breath awareness and a feeling of understanding my body in a way that no other form of exercise I teach or have practiced, I believe,  has the ability to do. I love its uniqueness, its diversity & the fact that it can offer fitness to you on so many levels.

Reading an article earlier today by Tao Porchon-Lynch. (She is currently the oldest Yoga teacher in the world at 100 years old and still practicing), a quote caught my eye;  

‘What I love most about teaching is seeing a smile come onto someone’s face when they realise that they can do things that they thought were impossible, physically and mentally. ‘   

That simple sentence sums up the whole idea of yoga to me. We are not here to perform the perfect picture pose, compete with the (often airbrushed) Instagram Yogis or social media ‘stars’. In the 30+ years I’ve been practicing I’ve seen the commercialism of yoga become massive and the competitiveness in this ‘style’ or that ‘style’ of yoga and with it this special prop, or heated room or item of gear….

In reality when Pantanjali came up with the concept over 5,000 years ago in India, none of that mattered. It was a discipline, a way of life, a personal progression to challenge & strengthen the body & the mind, through breath, focus, balance , flow & strength ( a bit of diet too and some clean living - but that bit is optional!;))

All you need is a mat, an open mind and the mantra, ‘anything is possible’ .. Start your discovery, who knows where it might lead ? … Namaste.

Exercise for a Happy Mind and Body

Now the Autumn is here , days start getting shorter and the

summer sun has faded it is easy to start to feel the ‘blues’.

According to a report by the Mental Health Foundation in

2014, 1 in 6 adults experiences a common mental health

problem, such as anxiety or depression every week.

Exercise and getting active is a great way to combat stress,

depression and anxiety. If you’re not convinced here are a few

reasons you might like to consider :

Exercise reduces stress

When we exercise it stimulates the production of endorphins

(Feel good chemicals) in your brain. Endorphins are often

referred to as stress inhibitors. Also, when you are exercising

it gives focus to you and also for that time acts as a distraction

from other factors that may be impacting on your life.

Exercise improves your mood

When we exercise there is a marked increase in serotonin (a

naturally occurring chemical in the brain). Serotonin is the

brain’s natural antidepressant. The greatest increase is seen

in exercise that elevates the heart rate quicker, Aerobic

exercise, such as an Aerobics class or running.

Exercise can improve sleep patterns

Lack of sleep can make us feel physically unwell as well as

stressed and anxious, and scientists also believe that it

contributes to heart disease, premature ageing and road

accident deaths. Regular exercise can reduce stress levels,

regulate blood pressure, help with weight loss and self

esteem and the exertion makes us more tired and therefore

more likely to sleep for the body to recover. It is

recommended that we try not to exercise less than three hour

before bed to maximise this.

Be careful though​ - if you haven't exercised for a while, build

up slowly and if it's been a long while, consult your GP before

starting. A good place to start, or to re-start, is in a class

environment, it also helps it to become a social event too and

you’ll get and and meet new people.

Happy exercising!

Running Thoughts

With summer well and truly upon us and the summer holidays looming, it’s a busy time for us Personal Trainers. Likewise, it is also a busy time for us Sports Massage Therapists, as injuries tend to be on the up. This is largely due to people trying to get fit fast and not paying attention to form or technique.

Running is often what people decide to do to get fit and this form of exercise certainly has advantages. It builds stamina and endurance , increases lung capacity and creates muscle tone in the lower body. However, people tend to don the old pair of trainers ( that are well worn) get out without any stretching or warm up and finish without any form of cool down or stretching.

A good warm up (at least five minutes) is essential to prepare the body and the muscles for the run or jog ahead. Work all of the key muscles groups,

Footwear. Decent supportive footwear is imperative (not the old trainers you use for everything!) As a PT I have 6 pairs of trainers all for very different activities. Any decent Sports shop should be able to advise and ensure the fit is correct.

Pace - After your warm up, start slow before arriving at your full rhythmic pace - this can take 5 - 10 minutes to achieve depending on terrain and distance.

Likewise, towards the end of the run the pace should become much slower for the last few minutes. This will prevent pooling of blood in the legs after running has ceased.

When we run, we can take up to four times our body weight on each foot. Each foot has 26 small bones which means if we don’t prepare for our run properly, injuries are waiting to happen!

Start small - just ten minutes, three times a week is fine. Build up to 15 minutes and then each week as stamina improves add another 5 minutes. Remember to keep hydrated too, particularly on these barmy summer nights!

Importance of Exercise at Any Time of Life

Check out my latest blog article I've written for the Rowan House Wellbeing Centre blog - I'm a Practitioner there and you can contact the team about the servicesI offer there on 01603 813984 :)  http://www.rowanhousecentre.co.uk/%EF%BB%BFnever-too-old-to-get-back-to-health-and-fitness/

Don't Lose Your Head!

Based on the ancient healing system of Ayurveda, Indian Head Massages have been practised for over a thousand years and are still ever popular today with many of my clients booking regular treatments to combat stress, anxiety and headaches.

The treatment also can be given to clients with or without oils so the client has the option of remaining fully clothed if that is their choice. The Indian Head Massage is a deep massage to the head, neck and shoulders and uses different strokes and techniques to work with the body's seven Chakra points, releasing tension, encouraging balance and giving healing to the whole body.

Although this ancient practice dates back over a thousand years in India, it was introduced to the western world by an Osteopath, Narendra Mehta. He had come to the UK to study Physiotherapy and was surprised to see that head massage was not sufficiently practised over here and he introduced the therapy to us in 1981.

Indian Head Massage truly is a holistic therapy as it seeks to rebalance the mind, body and spirit together, giving psychological benefits, relieving emotional stress, anxiety and depression and physical benefits too. The massage boosts the blood flow and circulation and some clients notice a difference to their hair volume and shine and their skin appearance and condition. AS the muscles relax this can benefit the respiratory system and it also aids restful sleep and clear thinking. There is even reports that it can help the memory!

All-in-all an excellent stress busting treatment. Why not give it a try. I am a fully qualified Massage Therapist and a member of the Guild of Holistic Therapists. If you would like to try the benefits of Indian Head Massage for yourself please call the Rowan House Team on 01603 813984 or contact me and I can arrange an appointment for you.  

Total Toning - Balance and Conditioning

I'm often asked what my 'Fit For Life' programme involves and to coincide with my new classes at Rowan House Health and Wellbeing Centre in Hethersett I have put together a couple of videos - Here is the link to the first one https://www.youtube.com/watch?v=W2KKbAz5UzQ&t=38s

Yellow Fever!

It may look beautiful to look across the fields and see the bright yellow hues, but fumes given off by Britain's rapeseed crops can cause flu-like symptoms in some people culminating in headaches, streaming eyes, runny noses and chest congestion.

Because these plants bloom earlier in the summer they are causing some hay fever sufferers and asthmatics that live nearby to suffer earlier from mid-April to June.

Britain continues to expand rapeseed growth, producing just under two million tons of the crop each year. This can be compared to a few thousand tons in the early nineteen seventies.

Everybody is familiar with the heady smell of Rapeseed as you pass a field. It isn’t the pollen though as you would naturally assume. The National Pollen and Aerobiology Research Unit have carried out trials and they say only one in 25 people tested for rapeseed allergy actually reacts to the plant itself. The main culprit to the nation feeling awful is the gasses produced (volatile organic compounds) by oils in rapeseed when it comes into flower. The Scottish Crop Research Institute in Dundee ran a trial and discovered over 22 different VOC’s were given off by Rapeseed.*

So other than staying inside and sealing all the windows what else can you do to help alleviate some of these symptoms naturally without reaching for drugs and the medicine cabinet?

At Olcote Wellbeing, we take a holistic, natural approach to health and wellbeing and offer a soothing and restorative sinus massage to help stimulate the energy pressure points around the sinuses, increasing circulation of blood and lymph to help drain the sinus tubes, ease congestion, sinus pain and irritation. This also helps to reduce swelling under the eyes from the blocked sinus channels. In addition to this therapy we apply a thermal-auricular candle treatment to both ears. This therapy (dating back to ancient Greece) works on a ‘chimney’ principle to massage the ear, rising air then gives the ear drum a gentle massage which helps regulate pressure. The warming candle stimulates blood circulation and also enhances lymph circulation. This treatment is excellent for the symptoms talked about in this article such as:

·        Headaches

·        Hay Fever

·        Sore Throats

·        Catarrh

·        Rhinitis

It is also very good for pre or post flight pressure, so if you are jetting away from the Rapeseed fields its still a good one to consider.

Want to know more? Get in touch with me today. Don’t suffer! Relax and enjoy the summer.

*- Source: Daily Mail 29/05/07

Massage for pain management and mobility

Massage is more than just a ‘spa treatment’ – it is a time honoured practice, performed by specialists in their craft to alleviate stress, tension and pain.  When muscles get tight or restricted they can become 'aggravated' and the restricted muscle fibre doesn't relax back, causing 'knots'. These knots then inhibit the muscle from contracting and relaxing within normal range of motion and this in turn pulls the skeleton and creates pressure on the joints and causes more pain. Manual massage therapies help release the tension in the muscles and iron out the knots.

However mobility helps keep those muscles free and a combination of mobility exercises for muscle groups and alignment (like Yoga or Pilates) and regular massage will help keep your body aches and pains free.

Cardio Stretch For the Legs!

Hi All, Thought I'd give you a little something to try on a Sunday! It's a routine from one of my Cardio Stretch Aerobics classes. It gives you a taster of what to expect! This routine is good for the legs and the arms. It is also a good one for rebalancing posture, keeping the hips square and forward facing and the belly pulled in. If you like it why not come to one of my Aerobics classesat Tasburgh or Newton Flotman, which are starting again this week after the Easter Break :) Apologies for some of the camera work! My young producer is still getting used to it ;)

A sample routine for legs and arms!

Salute the Sun it's British Summer Time!

So here is my first attempt at video!

Look out for more on the Olcote Wellbeing YouTube channel!!

Rebalance and Re-energise

Gravity literally drags us down! Uric acid and calcium crystals form along with other waste matter and build up at the bottom of the feet. As the feet lie furthest away from the heart there is a danger of the circulation stagnating to these areas (hands and feet) which are often referred to as the extremities. The calf muscles help to pump blood back up the legs to avoid things like pooling and DVT.

In Reflexology we disperse these toxins, break up the crystals ,through the lymphatic system and stimulate the circulation, rejuvenating the feet and indeed the body! 

It is often bandied about that around 75% of illnesses today are exacerbated by stress. In the hectic modern world we live in it certainly doesn't surprise me! 

As a Reflexologist my goal is to reduce stress by restoring balance and harmony to the body and mind, stimulating the nervous system , increasing circulation, eliminating toxins and helping to restore the body's natural rhythms. This is known as Homeostasis, a balanced state of mind and body.

Over a course of treatments (usually 4-6) a properly trained Reflexologist will apply pressure to specific points on the feet and or hands to release blocked energy and restore balance, promoting relaxation and rejuvenation.

The benefits to this treatment are endless.... Here are just a few!

Encourage better circulation

Relieves stress

Helps the immune system

Helps relieve pain

Improves bowel movement

Eliminates waste from body

Promotes relaxation

Assists post operative care

I am a fully registered and insured Advanced Reflexologist and a member of the Association of Holistic and Compliment Practitioners. Why not contact me and see how reflexology could help you?  Also, if you book a session within the month of March 2016, I am offering a £10 reduction on an hour's treatment booked at the Olcote Treatment Room at just £25. 

Olcote Wellbeing : Fully Trained, Fully Accredited, Fully Insured.... You're in Safe Hands

Optimists Live Longer and Cope With Stress Better!

Well, the better weather will soon be on the horizon and the nights are starting to pull out. What better time to start to motivate yourself into action and start an exercise plan? Being a Personal Trainer it’s a key part of the job to help clients reach their fitness goals. Having a goal gives focus to a new exercise plan. I thought I would share a few tips with you:

·        Set a goal that is challenging but achievable (if a goal is easy it won’t motivate you)

·        Use both short and long term goals.i.e a short term goal may be to swim 8 lengths of the pool. The long term goal might be to be to get to a target weight or run a marathon

·        Use progression in the goals. Start small and revisit the goals ‘moving the goal posts’ – This keeps motivation and highlights improvement

·        Start with exercises you enjoy (you are more likely to stick with this) in an environment you like. I.e. cycling in the countryside –it doesn’t always have to be in a gym!

·        Music used in your exercise can be a great motivator, using tracks to spur you on to the next level

·        Allow yourself a reward when you hit a short or long term goal (but try to avoid food!). Small reward for short term goals and a bigger one for long term!

You could always try one of my classes and come together with like minded people to help kick start your regime. Exercising with others is a great motivator!

Why Try a Soy Candle Massage?

Some of you will have seen my February 'Valentines' offer . I am offering a different kind of massage this month which is a Candle Massage. This is a wonderful warming and relaxing treatment using Swedish techniques to stretch, work and relax the muscles. This unique treatment uses a special Soy Oil based candle that heats the oil to a warm temperature that can then be poured onto the skin and massaged in. It really is a great treatment for women and men as it hydrates the skin and gives warmth to relieve stress or aches and pains. This month, as it is Valentines month, I have chosen a candle that is blended with chocolate and vanilla giving a great aroma to the senses. As candle massages are not quite so common as treatments like Hot Stones etc, I thought I'd give you ten fascinating facts about Soy candles to help you see the benefits!

• Soy oil absorbs easily into the skin which makes it a great medium for massage.
• Soy oil is high in vitamin E which the skin requires
• Your skin is left feeling nourished, hydrated, soft and rejuvenated after the massage.
• Soy oil feels rich and decadent and can replace the expensive cosmetic creams and lotions that may not actually be as ‘natural’ as you think.
• Soy oil has been reported to potentially help relieve conditions such as dry and cracked skin, psoriasis, eczema, cracked heels and rough cuticles.
• Very little soot is produced from burning soy candles
• Soy candles are believed to have healing and soothing properties making your skin feel enriched and soft.
• Massage candles made of soy oil are specially designed to be used on the body.
• The ‘wax’ melts to a temperature not far from body temperature but feels warm and luxurious on the skin
• Soy oil candles have essential oils added for antioxidant, relaxing, rejuvenating properties. The candles are eco-friendly and clean burning

Why don't you book your loved on in today and give it a try?

You Don’t Have To Be Great To Start But You Have To Start To Be Great!

As your resident Personal Trainer, Fitness Instructor & Yoga Teacher I thought I’d ask, now January has been & gone, how are your Fitness plans coming along? Still New Year New You? Or has motivation slipped & you feel more like New Year Same Old Me!?

Just remember! Exercise should be enjoyable not a chore! Make it fun, make it frequent but keep it focussed .

You are less likely to sustain a new regime if you:

·        Get too serious and forget it is meant to be enjoyable

·        Try to do too much too quickly

·        Concentrate on working hard rather than keeping up frequency

·        Panic or lose confidence if you miss a session

·        Forget what you have already achieved!

If you are struggling with motivation why not join a class with others to keep you focussed, have fun and meet like-minded people?

Want to be part of the revolution? Why not join an Olcote Wellbeing Yoga or Fitness Class?

Let’s achieve those goals together!