Healthy Body . Healthy Mind

Virgin lounge masseuses sue airline after developing RSI

2011-03-07T15:56:00.000Z

Saw an interesting article in the Daily Telegraph. This could set a precedence for other therapists who develop RSI due to heavy workloads.

I do hate the way media still uses the word "masseuse" instead of massage therapist - it's so outdated!

Virgin lounge masseuses sue airline after developing RSI - Telegraph

Dusty was right - Make It Easy On Yourself

2011-03-03T14:09:00.000Z

I know for a fact that I'm way harder on myself than other people. I've recently decided to stop expecting so much from myself and I'm a LOT happier. You can't do it all and you can't have it all. Simples!

My favourite source for recent research is the New York Times, which says...... " research suggests that giving ourselves a break and accepting our imperfections may be the first step toward better health. People who score high on tests of self-compassion have less depression and anxiety, and tend to be happier and more optimistic. Preliminary data suggest that self-compassion can even influence how much we eat and may help some people lose weight"

Read full article here

New fitness craze in the U.S headed to our shores ...

2011-02-17T10:50:00.001Z

Whatever starts off in the U.S - like Bikram Yoga for instance - shortly ends up on our shores.

Throw away your trainers ;-) in preparation for going .........

Barefoot in the gym Health & Beauty

Austerity does not work; don't go there

2011-02-16T13:27:00.000Z

Very interesting article in The Guardian about how the US can learn lessons from Austerity Britain. All the more relevant when today the news if full of the pending interest rate hike.

I particularly love the last paragraph of the article:

"The takeaway lesson should be "austerity does not work; don't go there." Unfortunately, in the land of faith-based economics, evidence does not count for much. The UK may pursue a disastrous austerity path and those of us in the United States may still have to follow the same road anyhow. But we opponents of that course all appreciate the willingness of the UK to demonstrate the foolishness of this action"

I do believe I'm going all "political" in my middle age but considering that politics seeps into every facet of our lives and that more are more people are suffering stress due to job cuts and high inflation, I think politics has a lot to answer for when it comes to the current decline in general wellbeing. [I've even created a new label called "politics of health and fitness"].

England Finds 2012 Olympics Don’t Spur Exercise

2011-02-16T13:08:00.001Z

Here is an excerpt from a sad, but utterly predictable, article on the front of the New York Times online:

London's original pledge was to get two million people active ie. playing sports three or more times a week for at least 30 minutes at a time, known as the 3x30 plan. This target was quickly revised to one million. Even that target is proving elusive.
Figures issued in December by Sport England, the governing body for community sports, indicated that participation at the 3x30 level had increased by 123,000 since 2007-8, when the one million baseline was established. But that number increased by only 8,000 in the last year. At the current rate, the goal of one million new participants would not be reached in 2012-13 as hoped but more than a decade later in 2023-24.

Meanwhile, in a country that is among the fattest in Europe, the number of couch potatoes apparently continues to grow. Surveys by Sport England indicate that the number of adults doing zero moderate sports activity rose by nearly 300,000 from 2005, when London was awarded the Olympics, to the fall of 2010.

In the meantime this information came to light:
"Research on the Olympic Games stimulating mass participation in sports has not produced encouraging results. In 2007, the Culture, Media and Sport Committee of the British House of Commons concluded that “no host country has yet been able to demonstrate a direct benefit from the Olympic Games in the form of a lasting increase in participation.”

To read the full article from the New York Times click here

What on earth induced the two million figure to be plucked from the air - other than it sounded good? These days it seems that those in power are apt to make sweeping soundbytes that bear absolutely no relation to reality. Such as David Cameron's Big Society initiative. It seems like the thinking behind it goes no further than "if I say it shall come to pass, then it shall come to pass". Politicians really do have God complexes!

Photo courtesy of Flickr CCL: by chrisjohnbeckett

Can't afford a massage? Find a tennis ball

2011-02-15T15:33:00.000Z

Can't afford a massage? Then dig out a tennis ball and roll away those knots.

photo courtesy of Flickr CCL - Linda Giddens

Create new nerve cells - prevent memory - learn faster?

2011-02-10T11:48:00.000Z

I've been going through a bit of an exercise crisis of late. For the 3+ hours I put in at the gym a week, I expect to be brimming with energy and bouncing out of bed. Instead I'm yawning as I drink my morning espresso and feel like I'm getting achier as each day goes by.

In order to restore my faith in why I put myself through all this, I decided to try and find evidence that exercise really is vital for good overall health.

I found this interesting article on this site: http://claritaslux.com/blog/neurogenesis-from-exercise/

It says:

Exercise appears to directly affect a region of the hippocampus, the area of the brain concerned with memory and learning, called the dentate gyrus, one of the few areas of the brain where neurogenesis – the creation of nerve cells – takes place. Building up the number of nerve cells (neurons) and the connections between them in the dentate gyrus is vital to the prevention of memory decline that typically begins at around the age of 30. So does this mean that aerobic exercise can help anyone increase their learning potential?

Cell production is a complex affair relying on a ready supply of proteins and hormones, particularly a hormone called Insulin-like Growth Factor 1 (IGF-1). IGF-1 is known to be crucial in child growth and the development of every cell in the body. It is released into the bloodstream every time you contract and relax a muscle and so levels rise when you exercise.

When IGF-1 reaches the brain, it acts on the cells that release neurotransmitters, the chemicals responsible for communication. It triggers an increase in production of brain-derived neurotrophic factor or BDNF, which promotes the growth of new nerve cells and which Harvard psychiatrist, John Ratey, has nicknamed “Miracle-Gro for the brain”.

As new brain cells are created, they form pathways and links, as we learn new facts and skills. The greater level of BDNF you have, the more new nerve cells you can produce and the greater the number of building blocks available to you to extend your learning capacity. But if levels fall, it can work in reverse. Those born with a faulty variant of the gene responsible for the production of BDNF have trouble with recall and creating new memories.

Using an MRI scanner, the Columbia researchers led by Professor Scott Small examined a living brain before and after exercise and, for the first time, were able to see neurogenesis effectively in action.

Those most likely to benefit from the finding are victims of degenerative brain disorders such as Alzheimer’s, and the next step will be to use this information to create an exercise regime specifically tailored to preventing age-related memory loss.

Professor Bruce Lynn, from University College London, welcomes the new findings. He recalls similar findings being presented in the 1960s – and then ignored by the scientific community. Even five years ago, he says, there were only half a dozen papers on the topic; yet now it has become a very active area for research, as it has become abundantly clear that those who remain physically active stay cognitively fit, too.

“The big question however,” says Prof Lynn, “is what is the link? It is not obvious why exercise has this effect on the brain. Growth factors are important but blood flow to the brain is not relevant. Some people suggest increased oxygen is crucial but our blood is always saturated with oxygen unless we’re in the Himalayas – or, ironically, exercising.

“What type of exercise you choose seems to matter: aerobics works, but you don’t get the same results from strength training. However, when you are strength training – using weights – you see big increases in the production of IGF-1.”

At the University of Birmingham, Professor Asker Jeukendrup, a specialist in exercise metabolism, confirms there is a lot of evidence that physical activity helps brain development. He thinks there is some truth to the theory that suggests improving blood supply and therefore fuel to the brain is important.

“You don’t need to do much to get an effect,” he says. “Studies have already shown that just 20 minutes walking – not even particularly briskly – will reduce degeneration of the brain and improve learning ability. Yet many people are still below that threshold. And, of course, other studies show that the more you do, the better it gets.”

This has somewhat validated my regime of spin, bodypump and yoga - I like to think I've got all bases covered and may not start losing my marbles before good time.

How Hormones Can Make You Fat

2011-02-07T17:18:00.000Z

Lately I've been experiencing unexplained muscle fatigue and joint aches and whenever my body throws up some issues I immediately consult the oracle - the internet. I've been doing some research into the effects of hormones on the body and came across this interesting article.

I'm not one for blaming "glands" or hormones for putting on weight. I'm a full subscriber to the simple equation of eat less and exercise more as the no-brainer diet of choice. However, this article speaks common sense on why some people seem to put all their weight on around their middle and also why some people say "I just have to look at chocolate and I put on weight". Well, we all know they're not "just looking" at it but this article puts forward a reason as to why eating refined sugar is so easily transferred directly to fat.

Has this age old question finally been answered............

2010-09-01T11:15:00.000Z

Does stretching before running prevent injuries? Now there's a contentious issue if ever there was one!

Personally I don't enjoy stretching and yet I love yoga? A contradiction right? Well not really. You see a study published in August - the foundation for this article in the New York Times has found that static stretching [a stretch held for up to 20 seconds] "before a workout not only does not prevent overuse injuries but also may actually hinder athletic performance".

The hindering of performance can be explained thus "“There is a very important neurological effect of stretching,” said Ross Tucker, Ph.D., a physiologist in South Africa and co-author of the Web site The Science of Sport. “There is a reflex that prevents the muscle from being stretching too much,” which is activated by static stretching, inducing the muscle to become, in effect, tighter in self-protection. Past studies have found that athletes’ vertical jump is lower after a bout of static stretching than with no stretching at all. They can’t generate as much power.

So, my thinking goes that doing a dedicated stretching session or yoga class, which requires no athletic performance afterwards, will increase flexibility, tone muscles and aid recovery.

Simply put - it feels great!

Photo courtesy of: Creative Commons Flickr - lululemon athletica

Healthy Tabouleh Salad

2010-05-03T20:01:00.004Z

To continue my "foodie" theme I thought I'd share another recipe that I make on a regular basis. It's my take on the classic middle-eastern salad tabouleh. I say "my take" because I make it with quinoa instead of bulgar wheat and I add more ingredients than tradition dictates. This isn't only because my partner has a gluten allergy but because quinoa [pronounced keen-wah] is considered a super-food.

In recent times not a week goes by when some fruit or grain isn't declared to possess super powers. However, this little grain was declared as valuable as gold by the Incas. Some provenance huh?

Wikipedia says the following about it's nutritional value:

"Quinoa was of great nutritional importance to pre-Colombian Andean civilizations. In contemporary times, this crop has become highly appreciated for it's nutritional value, as it's protein content is very high (12-18%), making it a healthy choice for vegetarians, vegans and athletes. Unlike wheat or rice (which are low in lysine), quinoa contains a balanced set of essential amino acids for humans, making it an unusually complete protein source. It is a good source of dietary fiber and phosphorous and is high in magnesium and iron. Quinoa is gluten-free and considered easy to digest".

For more info and pictures of the plant click here

True tabouleh doesn't include vegetables like celery, carrots, courgette etc. However, I try and eat as much raw vege as possible, so I add whatever I have to hand. I guess my nod towards the pukka salad is my use of copious amounts of parsley and mint. If you're thinking you don't really like the idea of so much mint and parsley, think again. There is a lot of it but it simply MAKES the salad. The combination of parsley, mint, lemon juice and olive oil create magic when blended together. A taste explosion that leaves you feeling instantly refreshed and sanctimoniously healthy.

Tabouleh keeps for at least four days in an airtight container in the fridge. I love nothing more than having this ready to dish up into my lunchbox - add some tuna, hard boiled eggs or cubed chicken breast - and wallah - a colourful, light and super-healthy meal.

Healthy Tabouleh Salad [serves 4-6]

All the vege should be diced into very small pieces. I use my trusty Nicer Dicer which ensures small, uniform pieces and saves loads of time.

2 large carrots - peel and dice
1 large courgette diced [skin on - spongy middle with seeds removed]
1-2 bunches of spring onions [to taste]
3 medium size tomatoes [deseeded]
1 large bunch of flat leaf parsley finely diced [curly will also do]
1 large bunch of mint finely diced [leaves taken off stalks]
1-2 cloves of crushed garlic [to taste] - I cut mine in half and leave them to infuse the salad, as I can't digest raw garlic
100g quinoa or bulgar wheat
125ml of freshly squeezed lemon juice
125ml olive oil - I don't use extra virgin as the taste is too overpowering, I tend to use light olive oil
1 tsp of salt

Cook the quinoa or bulgar wheat according to packet instructions and cool
Dice up all the vegetables and mix together in a bowl
Sprinkle over the salt
Pour over the olive oil and mix well
Pour over the lemon juice and mix well
Add the cooked and cool quinoa or bulgar wheat and mix well

Pretty as a picture!

I added some diced green and black olives to last weeks salad and it worked very well.

Delicious, healthy Date and Banana Loaf

2010-04-26T14:33:00.001Z

It's a little known fact I'm also something of a foodie. I'm going to share with you a recipe which I make on a weekly basis. It's delicious, healthy and great to include in a packed lunch.

Who needs dainty, cupcakey, frippery and frou-frou? This is a solid, gulag-style old-fashioned loaf that demands you cut off a great big hulking slab, slather it with butter and eat it accompanied by builders tea.

It's not all hulk and bulk though. The bananas make it lovely and moist, the dates are sticky and gooey, it's low in fat, big on taste and only takes 15 minutes to make.

Recipe:

300g self-raising flour - I used Doves Gluten-Free Self Raising Flour
1 tsp bicarbonate of soda
125g chopped dates
half a cup [125ml] caster sugar
1 tsp ground cinnamon
1 tsp of ground nutmeg
2 large or 3 medium bananas - about a cup full of whipped banana but no matter if it's slightly more
1 cup [250ml] milk - I used semi-skimmed
2 large eggs
2lb capacity or 21.5x10.5cm loaf tin

Method:

Sift the self-raising flour, bicarbonate of soda, cinnamon and nutmeg into a large mixing bowl.
Stir through the dates and sugar
Make a well in the middle of the dry ingredients
In another medium size mixing bowl chop up the banana into slices
Whisk the banana slices with a hand beater or in a food processor until smooth-ish
Add the eggs and milk and whisk briefly together until combined
Pour half the banana mixture into the dry ingredients and combine at a low speed until blended
Add remaining banana mixture and combine until just blended [don't over-mix]
Pour mixture into a greased or lined loaf tin

Bake for 50 mins at 180 degrees [as I use a fan oven I bake it for 40 minutes -turning the tin around half way through]

The very yummy result:

Economics affects health but not always as you might think

2010-04-20T14:43:00.001Z

Iceland has, of course, been in the spotlight of late. First of all for the UK banking crisis and now of course for a very angry volcano.

Here is another interesting fact about Iceland:

Norway and Iceland - score first and third in the "best places in the world to live" ratings.

I have to say I've never met any Icelanders but have met a number of Scandinavians and they've all said they wouldn't want to live anywhere else. For good reason it seems. They may complain about high taxation but their social policies are fantastic.

This article in The Independent investigates "The Real Reason Why Swedes Live Longer" and it's fascinating stuff. It goes on to say:

"In countries where there is a big earnings gap between rich and poor, life expectancy is lower while mental illness, obesity and drug and alcohol abuse are all more common.

The real surprise is that it’s not only the poor who suffer. The population as a whole do less well if the gap is wider. The nations with the smallest wealth gap and the lowest incidence of health and social problems are the Japanese and the Scandinavians. The countries with, respectively, the greatest and highest are America, Portugal and Britain.

The biological explanation for this is uncertain, but possibly mediated by the hormonal effects of perpetual anxiety about status and position, or loss of them. Economics affects health but not always as you might expect."

I've always wondered why those in the most privileged societies seem to be the unhappiest overall. This makes perfect sense.

Photos thanks to Flickr - CCL - elephi pelephi

Conversation the key to happiness?

2010-03-18T15:36:00.004Z

I worked out the other day that my partner and I hardly ever have proper conversations anymore. Between full-time jobs, keeping fit and relaxing in front of the TV, we probably have about half an hour of meaningful conversation in a week. By this I mean really listening and talking and not merely saying by rote "how was your day?", "did you put the recycling out" or "what programme shall we watch?"

The other night, he came home from a double spin class [double, I ask you!?] and the first thing he said to me was "the mayonnaise shouldn't be put in the fridge door" and the second was "did you buy ricecakes"? We ended up having a heated argument, which culminated in me shouting "there's more to life than mayonnaise and I don't give a monkeys where the ****ing mayonnaise lives in the fridge".

Suffice to say last night we ate a candlelit dinner at the table, and had some quality conversation. We're going to try and do this at least once a week from now on.

With our new regime in place I was tickled to see this article in the New York times which says:

"substantive conversation seems to hold the key to happiness for two main reasons: both because human beings are driven to find and create meaning in their lives, and because we are social animals who want and need to connect with other people.

“By engaging in meaningful conversations, we manage to impose meaning on an otherwise pretty chaotic world,” Dr. Mehl said. “And interpersonally, as you find this meaning, you bond with your interactive partner, and we know that interpersonal connection and integration is a core fundamental foundation of happiness.”

Photo courtesy of Flickr.com - creative commons - Rishi Menon

Exercise and Socialise

2010-03-09T12:23:00.000Z

I found this really good article in the New York Times online which makes the link between exercise-shy people sticking to some sort of "moving" routine if there are ancillary benefits to be found, such as making new friends, socialising and broadening their horizons.

Extract from the article:

"“My research suggests that we have misbranded health behaviors such as exercise, The ‘health’ and ‘weight-loss’ brand of exercise doesn’t create desire in people to exercise on a daily basis. It makes the behaviors feel like a chore and a ‘should,’ which undercuts our desire to do them.”

Dr. Segar likened this approach to telling young children, “Eat your vegetables; they’re good for you,” which almost never accomplishes the desired goal. “We’ve based our promotion of exercise on a medical and logical model,” she said. “And people don’t necessarily behave in a logical manner.

“We’ve made exercise feel like a chore to most people, not like a gift we give ourselves.”

Full article here [link to associated article "Even More Reasons To Get A Move On" here]

The article draws on the experiences of retirees but I can talk from personal experience that even younger folk can gain ancillary benefits from an exercise regime.

When I first started training for the London Marathon 5 years ago I put up an ad on Runners World online looking for a training buddy. A Women's Running Network trainer got in touch and we agreed to meet up for a run around Canary Wharf. She then invited me back to hers for a coffee and I went onto join the network. We trained and ran the London Marathon together and I couldn't have done it without her. Even though I've moved out the area she's still one of my closest friends.

I met another good friend when I walked up to a stranger at a half-marathon and asked if she could keep an eye on my bag for me. Turned out we ran at the same pace and we ran the half-marathon together. Seven years later and we're still in touch.

Over the years I've come into contact with lots of people, from all walks of life that I would never have otherwise encountered. I can truly say that running has enriched my life way more than just making me fitter.

Get fit for the slopes

2010-02-10T15:14:00.001Z

Hailing from South Africa, I only encountered snow at the ripe old age of 22. I was au-pairing in Lake Tahoe in the USA and can recall my delight at seeing my first snow. I immediately got the toboggan out and along with some other Aussie au-pairs [who were also snow virgins] we turned into shrieking kids.

I tried to ski and was abysmal at it. I couldn't afford lessons as a lowly paid au-pair and skiing really isn't something you can teach yourself. Years later I went on a work teambuilding trip to Megeve, in the French Alps. We had the choice between skiing and snowboarding. I chose snowboarding as it was much cooler. Two lessons later I very nearly got the hang of it but it was time to go home. What a shame!

This article in the London Evening Standard gives some excellent advice on how to get in shape for skiing. Those under-used thighs are going to be screaming in protest, so I'd suggest booking a sports massage for the evening after your first day on the slopes.

Photo courtesy of Flickr.com

Less Nintendo Braintraining and more brawn training?

2010-02-05T10:23:00.000Z

I haven't been very well for the last six months - nothing serious - however not well enough to run or go to the gym. I'm starting to feel a lot better now and am absolutely dying to get fit again. I'm especially looking forward to going back to my weight training.

What with all the press and media this week about what a huge problem Alzheimer's has become and how it's only going to get worse, this article in the New York Times online caught my eye - the main thrust of it says:

"Researchers in British Columbia randomly assigned 155 women ages 65 to 75 either to strength training with dumbbells and weight machines once or twice a week, or to a comparison group doing balance and toning exercises.

A year later, the women who did strength training had improved their performance on tests of so-called executive function by 10.9 percent to 12.6 percent, while those assigned to balance and toning exercises experienced a slight deterioration — 0.5 percent. The improvements in the strength training group included an enhanced ability to make decisions, resolve conflicts and focus on subjects without being distracted by competing stimuli".

At 45 I'm sometimes convinced I'm already displaying the symptoms of early-onset Alzheimers. I've definitely got the beginnings of bingo wings and most of the time, thanks to constant multi-tasking, I feel like I've got Attenion Deficit Disorder.

Let's hope that reaching for the dumbells will be my salvation!

11 Best Foods You Aren't Eating?

2010-01-14T12:01:00.011Z

Happy New Year and Happy New Decade!

TV is in the midst of spewing out diet programmes left, right and centre, often of very spurious quality. I was horrified to see this programme about dropping a dress size in two weeks. Which just demonstrates what a quick-fix obsessed society we've become.

It's simply not healthy to drop a dress size in 2 weeks! The dieters were counting calories and on 1,200 calories a day. Which is the lowest possible safe intake but still hovering on the line of starvation dieting [which officially begins at 1,000 calories or less]. When you eat substantially less than your body needs it decides it's under attack and will slow down the metabolism to conserve energy or if you don't have enough fat reserves utilise muscle for energy.

In one week one of the dieters had lost nine pounds. The healthy rate of weight loss is between 1 to 1.5 lbs per week. Invariably what will happen is that after two weeks some of these women [notice no men on the programme?] will revert back to normal eating and put back all the weight plus a little bit extra. The body's way of saying "next time you starve me I'll have even more reserves to draw on".

Ugh! I despair! Such nonsense is peddled in so many creative forms.

Anway....... I climb down off my soapbox and would like to draw your attention to a great article in my trusty friend The New York Times online which is titled 11 best foods you aren't eating.

I'm happy to report that I currently eat 6 of them.

What's your score?

Photo courtesy of freedigitalfotos.net - photographer djcodrin

Five Exercises to reduce neck and shoulder pain

2009-11-26T16:48:00.000Z

Regular readers of my blog know how much I bang on about how incorporating weights into your exercise programme is essential to maintain a good posture and healthy musculature. Well, I've just found an article in Science Daily which backs up my claims:

"ScienceDaily (Nov. 18, 2009) — Strength training exercises using dumbbells can reduce pain and improve function in the trapezius muscle, the large muscle which extends from the back of the head, down the neck and into the upper back. The exercises also improve the muscle's ability to respond quickly and forcefully among women suffering trapezius myalgia, a tenderness and tightness in the upper trapezius muscle. The results are the latest findings from an ongoing Danish study aimed at reducing repetitive strain injury caused by office work."

To read the full article click here.

To see what the exercises are click here.

Posture affects thoughts

2009-10-29T11:49:00.003Z

Whenever I see an old person who is very hunched over, to the point where they are only looking at the floor and can't look forward at all, I always wonder if they've had a very hard life.

The saying "you look like you have the world on your shoulders" is so true. When we're troubled, worried, depressed or lacking in motivation we tend to hunch forward. Sedentary lifestyles and the fact that many people spend 8+ hours a day chained to their PC's, leads me to believe that kyphosis caused by bad posture, will soon be endemic and start to affect people at a younger and younger age.

I found this interesting article on MassageMag.com which says that posture also has an affect on thoughts - it says "body posture can affect not only what others think about us, but also how we think about ourselves".

Learn more here.

This ties nicely into the holistic concept that the body affects the mind and vice-versa. If the problem originates from bad posture there are many ways to reverse the problem: yoga, Alexander Technique, Pilates, Rolfing and massage to name but a few.

Does Exercise Boost Immunity?

2009-10-16T08:51:00.004Z

I love the New York Times - their articles on health and fitness are second to none. I've just read this really interesting article on reasearch done into exercise and the immune system.

For many long distance runners, footballers and rugby players autumn heralds the start of training for the season ahead. This coincides with an increase in seasonal flu which strikes horror into the heart of any athlete.

Find out how you can keep healthy here.

Do you think exercising has an impact on your immune system? Leave a comment - go on!

Glossary of bodywork and complementary therapies

2009-10-12T15:34:00.001Z

Ever wondered what some of the more obscure bodywork and complementary therapies are all about? Then look no further.

The MassageTherapy.com have produced this excellent online glossary.

Self massage for athletes - a podcast

2009-09-30T12:11:00.002Z

I spend many a happy hour browsing for free podcasts on the i-tunes store.

I recently came across a video podcast called self massage for athletes. They say athletes but don't let that put you off if you aren't one. These massage techniques will benefit everyone.

You don't even need an i-pod that supports video, you can simply watch it on your computer screen. You will need to download i-tunes onto your computer if you don't already have it.

The "episodes" consists of short videos aimed at different body parts. I have a peek at a few and they look good and easy to do.

So have fun!

In praise of sleep

2009-09-22T13:02:00.003Z

I love sleeping - always have and probably always will. Sleep is now being attributed with improving fitness, marriage and the immune system.

This article in the New York Times, explains how research has shown that athletes who sleep 10 hours a night improve their performance and go on to say that "sleep loading" may be just as important as carbo loading before an endurance event.

Music to my ears!

Photo courtesy of: Freedigitalphotos.net

What sort of exercise can make you smarter?

2009-09-16T14:15:00.002Z

Regular readers of my blog will know that I regularly expound the virtues of group exercise. I can never understand people who do the same gym circuit over and over again, sometimes never increasing their time or reps. What's the point?

Needless to say I was delighted to read that research has shown that a particular sort of exercise makes you smarter and here's the important bit - pushing yourself further than you normally would makes you even smarter! I'm always pushed a lot harder than I might normally push myself in an exercise class, thats why I love them.

Here is an excerpt take from a New York Times article: "For some time, researchers have known that exercise changes the structure of the brain and affects thinking. Ten years ago scientists at the Salk Institute in California published the groundbreaking finding that exercise stimulates the creation of new brain cells. But fundamental questions remain, like whether exercise must be strenuous to be beneficial. Should it be aerobic? What about weight lifting? And are the cognitive improvements permanent or fleeting?"

To find out which exercise is best for the braincells click here

Eddie Iz Running

2009-09-10T09:50:00.002Z

Update: Eddie has finished the challenge CLICK HERE for full story

I listened to the Chris Moyles Breakfast Show on Radio 1 yesterday and he was talking to comedian Eddie Izzard, who is doing an amazing challenge for Sport Relief.

He's running 6 marathons a week for 7 weeks!

I baulk at the idea of running a mere one [snivel] and he's doing this? I didn't even think he was remotely sporty. Just shows you what the human body is capable of.

To follow his progress click here.

To sponsor Eddie click here

Follow Eddie on Twitter

Why we ache after exercise

2009-09-09T13:46:00.025Z

Did you know:

"The culprit for delayed muscle soreness is not, as some people used to think, the buildup of lactic acid, a byproduct of exercise that dissipates from the muscle tissues within an hour. That kind of soreness is considered acute. As soon as someone stops exercising, or shortly afterward, the burn goes away".

I've read about this "new" discovery over the last few years but never really found an article which explained this phenomonon really well. Until I found this excellent article in the New York Times from 2004.

It goes onto to explain:

"No one knows for sure exactly what does cause muscle soreness. But many scientists now think that the delayed pain is caused by microscopic tears in the muscles when a certain exercise or activity is new or novel. These tiny tears eventually produce inflammation, and corresponding pain, 24 to 36 hours later.

The good news is that as these little tears repair themselves, they prepare the muscles to handle the same type of exercise better the next time.

"The muscle gets more resilient, meaning the next time you do that same exercise you won't get damaged as much," said Dr. Priscilla Clarkson, a professor of exercise science at the University of Massachusetts and a leading researcher on muscle soreness. "That doesn't mean you are stronger, or mean you can lift more weight. It just means your muscle fibers are likely stronger so they won't tear as easily. Over time they'll build up and become a stronger fiber to lift more weight."

The article goes on to explain which exercise will guarantee soreness and how to limit stiffness and soreness with the right nutrition.

To read the article in full click here

So, if there's no accumulation of lactic acid to get rid of, then how does massage help with stiffness? Well, microtears and the resultant inflammation causes the muscle fibre to swell slightly and this causes stiffness and nerve sensitivity [pain]. Massage reduces the swelling through improved blood and lymphatic system cirulation and assists in the removal of metabolites and other toxins. Plus, it feels good!

Fitmix

2009-08-24T13:41:00.005Z

I find exercising without music really difficult. Often, if I'm doing a long run I'll run to the half way point in silence and then reward myself by putting in my headphones and feeling really motivated for the last half of the run.

I've just discovered this great new site called Fitmix. Even if you don't fancy downloading their custom made exercise music compilations, it gives great ideas for tracks which you can download yourself.

"Whether you’re a fitness instructor or just looking for personal workout music, get the beats to boost your workout with our continuous non-stop mixes utilising dance, pop, R&B, disco and rock hits tailormade for all your personal fitness activities and classes including running, walking, elliptical and cardio machines, gym cycle/spinning and aerobics".

My two favourite tracks at the moment are:

Sean Paul - So Fine
Dizzee Rascal - Holiday

Anyone for a good "shmeissing"

2009-08-10T13:00:00.008Z

I'm a long time fan of James Cracknell. Watching him and his team win the Olympic Gold reduced me to floods of tears. I also recently enjoyed watching "On Thin Ice" which was about his team racing to the South Pole. Besides seeing him in all his resplendent glory doing what bears usually do in the woods - on ice, I particularly liked the fact that he allowed himself to be portrayed in a less than flattering light. Even though he comes across as arrogant, stubborn and dangerously driven it gives an insight into the personality traits an olympian medallist probably has to have.

Anyway......I digress.......... he writes a column for the The Daily Telegraph and this week he wrote about a massage technique which he tried out called "shmeissing". This is a yiddish word for "beating" ..... I think you can work out the rest.

Read the article in full HERE

It's a real shame that James doesn't actually say how he felt after the treatment.

P.S I also found this article where the writer says the following:

"I am not a man lightly given to admitting to good health, yet so absolute are the relaxing, energising and stressbusting qualities of the shmeiss that even I emerge from a session with Big Lee feeling gleamingly clean (you wouldn't believe the gunk that emerges from a human back) and bereft of medical complaint".

Are sports drinks necessary?

2009-08-06T09:01:00.008Z

I've recently discovered a sports drink I like. Often they are simply too sweet for my taste. It's lemon flavoured Taut. However, this new drink costs between £0.99 - £1.50 for 500 ml. I mean come on, it's 99% water, a few trace minerals and some sugar and salt. Imagine the profit margins on that! The words old rope and money spring to mind.

This got me thinking about making my own drink and then even how necessary they really are.

I found this excellent article on The Guardian, written by top athlete Sam Murphy.

In a nutshell, the right kind of sports drink at the right time can make some difference to performance and recovery rates.

At the end of the article is a recipe to make your own.

Do you think sports drinks make a difference. Please leave a comment. Go on!

Breathe Into Your Massage

2009-08-04T09:40:00.007Z

To truly get the most out of a massage, it can take a bit of focus and mindfulness on the part of the client. Some people find it difficult to relax and let go and feel compelled to fill the silence of a massage with chatter. Obviously, some communication is welcome but constant chatter during a massage can actually work against the relaxation process.

In our busy world, with constant noise and stimulation it can be very relaxing to just enjoy the silence, breathe and connect with your body.

Next time you have a massage consider the following:

* As you settle onto the table, even before your therapist enters the room, feel the weight of your body on the table. Allow yourself to be supported by the table and begin to notice your breath.

* Feel your breath moving of its own accord. Where is it most noticeable? Where could it express more? Invite your breath to move into the spaces that feel less full (without effort ... just invite).

* When your therapist starts working, notice the pressure and rhythm. While maintaining a comfortable rhythm in your own breathing, notice when she lets up on her pressure and breathe in. When she applies pressure, breathe out.

* If your practitioner comes to a tender area, pay special attention to your breath. Work with the tenderness on the exhale, imagining that you're breathing out the pain.

* As your therapist works on different areas, imagine your breath moving there to meet her. Send your breath wherever she is working. Let her work on the outside, you work on the inside.

* Notice the changes as the massage progresses. Notice your thought patterns. Notice your comfort level. Notice your stress (and how it melts) as you send breath to the various areas of your body.

* When your session is complete and you sit up, notice how your breath feels. What do you notice about your body, the room, the light?

Click HERE to find out more about how breathe can transform your massage experience.

Lance Armstrong uses his massage time to Tweet

2009-07-26T17:03:00.006Z

This year, for the first time ever, I've got into the Tour de France. Maybe because I'm doing a spin class at the gym and can appreciate the fitness involved to cycle for 85 hours over three weeks up vertigo-inducing mountains. Well done Alberto Contador - you're amazing!

I was interested to see that since beginning the Tour de France on July 4th, Lance Armstrong has updated his Twitter page more than 225 times, an average of 14 times per day. That's a pretty impressive total considering that he spent most of his day taking part in a gruelling 2,141 mile race. He's accrued around 1.4m followers and he reckons the short messages are ‘prob the most accurate’ way for people to gain a ‘good perspective’ of the demands of the 21-stage race and, taken collectively, they provide an intriguing insight into the mind of a one of cycling’s greats.

What particularly interested me was that he often used his time on the massage table to send his tweets. That's multi-tasking for you.

The photo of Lance [above] gives a real insight into all the muscles involved in cycling. Professional athletes know the benefits of massage for cyclists - they're living proof!

Click HERE to read more about tweeting Lance.

Homemade Energy Bars

2009-07-23T11:11:00.003Z

Energy bars are a great way to have a healthy snack on the go. Unfortunately, they are often loaded with sugar and fat and can also be expensive. For a decent tasting bar - my favourite was Tesco Finest Fruit and Nut - you pay a whopping £2.54 for 3.

Why not save some money and whip up your own, customised energy bars with this simple recipe [I haven't actually tried it out yet but am off to the supermarket today to buy ingredients, so I'll keep you posted on the results].

Each bar is virtually fat-free, easy to digest and supplies 30g of carbohydrate - enough to fuel 30-60 minutes of hard running

• Combine 175g oats

• 85g muesli and dried fruit together in a bowl

• Warm 3tbsp of honey until it becomes runny - add it to the oat mix

• Stir in 150g dried fruit (raisins, dates, apricots, figs, apple, pineapple)

• 2 egg whites

• 175ml apple juice

Press the mixture into a lightly-oiled 18x28cm baking tin

Bake at 180ºC for 20-25 minutes until golden

Allow to cool slightly then cut into bars

Ideas for other ingredients:

Coconut
Hazel nuts
Peanuts
Cashew nuts
Sunflower seeds
Pumpkin seeds
Dried cranberries

Roll in sesame seeds while still slightly warm to coat

Andy Murray shivers his way to the top

2009-07-02T11:56:00.004Z

According to an article in the Evening Standard - 01 July 2009:

" Andy Murray's run to the quarter-finals at Wimbledon, where he takes on Juan Carlos Ferrero today, has been assisted by regular dips in the cubes normally used to cool your gin and tonic".

Full article here

Ever since I heard about Paula Radcliffe having ice baths to aid recovery, I've given them a go. After all what's good enough for Paul is good enough for me!

OK, I don't actually have bags of ice cubes to hand, instead I sit in a bath of cold water [which in winter is icy] and it also does the trick. The water is so cold it literally takes my breathe away.

The reason behind this torture is:

"During exercise muscles suffer small fibre tears that cause small amounts of internal bleeding. When you get into an ice bath (for between five and 10 minutes), the cold causes the vessels to constrict and the blood to flow out of your limbs.

When you step out of the bath, and your body warms up, blood flows back and this invigorates the muscles with oxygen, helping the cells to repair themselves better"

It really does work! Whenever I do a run that is over about 90 mins I spend the last 10 minutes of the run actually looking forward to my ice bath. Why? Because that means it's over, I've done it and I can now relax for the rest of the day. My legs also don't feel so heavy afterwards.

I think I'm going to try a few ice cubes next time ........

In Depth Back Massage

2009-06-24T14:46:00.004Z

Many clients express an interest as to what is going on during a massage. Such as which muscle is tight, why is it tight and how will massage help?

I've found this great video on YouTube showing a back massage, with the superficial back muscles overlaid.

Now you can really see why massage works!

Stretch and Relax Pt. 1

2009-06-12T09:33:00.004Z

Many of my clients complain of an achey lower back at the end of the day. So I've devised this lovely, relaxing stretching routine which is great to do in the evening. You can even watch TV while doing it - so no excuses!

Pelvic Rotations

Lie flat on the floor and stretch your feet and arms away from you – making yourself as long a possible.

Hug your knees into your chest and very slowly make small clockwise circles with your knees – as you start to warm up you can make the movements larger and larger, thereby massaging more of the pelvis and lower back.

Repeat anti-clockwise.

Repeat 10-20 rotations each side

Stretch and Relax Pt. 2

2009-06-12T09:26:00.008Z

Lying down twist

Lie flat on the floor and stretch your feet and arms away from you – making yourself as long a possible.

Draw your knees up to your chest.

Moves knees over to one side – working towards having the lower knee touching the floor.

NB: both shoulders to remain on the floor at all times.

If lower leg doesn’t touch the floor encourage it to do so by placing your hand on the upper knee .

BREATHE DEEPLY AND ON THE OUT BREATHE ENCOURAGE THE KNEE TO THE FLOOR.

IF THE KNEE REACHES THE FLOOR EASILY THEN TRY PULLING THE LEGS FURTHER UP TOWARDS THE CHEST.

Once you have reached your maximum position hold and breath for 20-30 seconds.

Repeat at least twice each side. On the second repitition you will go much further.

Stretch & Relax Pt. 3

2009-06-12T09:14:00.012Z

Relax your spine using a chair

This stretch works wonder for the lower back and at the same time relaxes the muscles either side of the spine.

Best of all, you don't actually have to do anything.

Make sure the chair is snugly in the crook of your knees and that your lower legs form a 90° angle.

Even better than a pillow, is to get a telephone book and lie with your head on that. Make sure your chin is tucked into the chest, thereby de-compressing the vertebrae in your neck.

Lie in this position for at least 10 minutes – ideally 20 minutes

Regular exercise proven to significantly reduce back pain

2009-06-08T11:42:00.005Z

If you're already a client of mine you'll know that no session goes by without me encouraging you be more active. I like to think I know what I'm talking about from my own personal experience. In fact, seeking treatment for a bad back is what lead me down the path to become a massage therapist.

I was seeking the help of a chiropractor in my early 20's for acute backpain brought on by work stress, a desk job and a sedentary lifestyle. This continued on and off, depending on how balanced my lifestyle was and how much exercise I was doing at the time, until I hit 40.

Then I discovered the wonder that is BODY PUMP. I'm now pleased to say my back problems have all but ceased to exist. I don't only do Body Pump [I also do yoga, spinning and running ] so I'm not putting it all down to that class. However, it makes perfect sense to me that strengthening the back muscles and getting them to work properly can only be a good thing.

The best thing is that ANYONE can participate. There are ladies of over 60 in my class. You work at your own level and pace. Click here to see the moves.

One other excellent side-effect is that you build lean muscle. Not only do inches disappear within months but weight decreases because more muscle means a higher resting metabolic rate. So, assuming your diet remains the same, weight will gradually decrease. So it's goodbye to thunder thighs and bingo wings and hello to more muscle tone. Like all things that really work, it does takes time and dedication. Most gyms and leisure centres offer either Bodypump or something similar called Pump FX.

Upper body strength is an often overlooked component of overall fitness. For instance, some people will say that they walk for fitness. However, that's only using the lower half of your body - what about from the waist up? I used to think I was fit but I couldn't do a single press up or hold the plank position for more than a few seconds.

I'm pleased to say my personal anecdotal evidence is now being borne out more and more by medical reasearch. To quote from an article in Marie Claire magazine about an American study:

"The researchers studied 240 men and women with long-term lower-back problems and found those that exercised four days a week suffered 28% less pain and 36% less disability. Those who exercised only two or three days a week did not show the same level of pain reduction"

To read the full article click HERE

More people turn to massage to manage stress

2009-06-02T11:11:00.004Z

There's a saying which goes "where the U.S goes, the world will follow".

Since the global financial crisis got into full swing, management at the U.S website "Spafinder" noticed that weekly traffic to it's "stress management" category has doubled. When the economy was good, booking a massage was largely about pampering yourself, however, it's now seen as an investment of sorts, in well-being.

To quote from The New York Times online: "People are giving up on gold and caviar facials and honing in on core stress busters like therapeutic massage, especially if the price is right"

So just what makes massage such a great stress buster:

Our skin is full of many millions of nerve receptors that are linked to our nervous system.

When the skin is massaged it causes stimulation and release of chemicals in the brain
it increases dopamine and serotonin [feel good chemicals] and reduces the stress hormones cortisol and adrenaline.

It increases the relaxation alpha brain waves and also increases pain relieving levels of endorphins.

on the massage table there's no mobile phone/blackberry beckoning for your attention.

What's particularly fantastic about a treatment at home, is that you don't have to get up and make your way home. Your toughest decision is whether to take a bubble bath, curl up on the sofa or take a nap. Oooh life can be tough sometimes ...........

How Massage Can Help Common Cricket Injuries

2009-05-22T13:42:00.015Z

Driving past village greens on a sunny day and seeing local cricket teams is so quintessentially British.

Many cricket players are quite sedentary over the winter months and then get their kit out of mothballs and hit the pitch with a vengeance. Inevitably, using muscles which haven't seen action for months, can lead to aching and stiffness and in some cases painful overuse injuries.

In cricket you're throwing, lunging, twisting, running - really getting a good all over workout. This somewhat gentile sport can be very taxing on the body. If bowling or batting is your speciality you could very well pick up an injury within a couple of weeks.

It is possible to reduce your chances of injury by:

warming up, cooling down and stretching

proper conditioning

regular sports massage

good nutrition

having the right equipment

sufficient rest between matches

Common cricket injuries include:

throwers elbow - which is very similar to golfers elbow and is caused by additional stress placed on the muscles of the forearm through repetitive wrist flexion

back pain - bowling can cause soft tissue injury and potential disc problems

leg injuries - bruising and fractures from ball impact due to inadequate protection for the hands and face

Getting a regular sports massage can release tight knots in muscles, that if left can cause strains, tears and inflammation. Should you already suspect you may have picked up an injury, then massage can help get you back on the pitch a lot quicker.

REMEMBER - PREVENTION IS BETTER THAN CURE!

Arthritis of the Knee, Massage May Help

2009-05-12T15:11:00.004Z

People who suffer from arthritis of the knee appear to gain lasting relief from a traditional course of Swedish massage, researchers report.

The findings suggest that doctors may want to advise arthritis patients to add massage to the treatments they are already using, like anti-inflammatory drugs. Massage may even be able to take the place of drugs for people who have mild arthritis or whose health does not allow them to take the medications.

Part of the benefit may come from attracting more blood to the knee, Dr. Katz said. Massage may also reduce pain in the same way rubbing injured areas often does, by sending out sensory stimuli that compete with the pain stimuli.

Click here for full article from the New York Times

Nintenditis

2009-05-12T09:32:00.006Z

Being of a "certain age" I'mrather sceptical of the Wii phenomonon. I like to think there's nothing like the real thing when it comes to exercise.

So it was with a little schadenfreude that I read this interesting article in the New York Times website about the increase in Wii injuries.

I even came across this site called Wii Have A Problem which shows the damage this equipment can do to both body and home.

I'd love to hear from anyone who has incurred an injury by playing a Wii game?

I'm in training .......

2009-05-06T11:15:00.007Z

It seems a long way off but I'm already in training for the Virgin London Marathon 2010. I'm currently up to running 2 hours [albeit at a snail like pace] and I'm on track to complete the St. Albans Half-Marathon on 14 June 2009. My goal is better my PB of 2h08, so I'm going to have to really concentrate on doing more speedwork. As they say - the only way to run faster times is to practise running faster!

To follow on from my previous post about Map My Run - a very useful site for people who don't own mobile GPS systems - I've discovered that I can put a link in my blog to my training runs.

So take a look at where I went to last Sunday - I ran across those very fields!

Map My Run

2009-04-14T17:43:00.009Z

I've recently discovered this great site called Map My Run.

Now, it doesn't have to be a run you map. You could map your cycle or your walk.

With the advent of satellite navigation lots of lovely, hi-tech equipment came on to the market for sports people. They're great but for people with small wrists, small budgets or who are just starting a fitness regime, Garmin Forerunners are not always an option.

So, say you go out and about on your favourite mode of transport - be that legs or a bike - you can get back home and see how much ground you covered. Or should you have a specific distance goal in mind, you can plot a route out beforehand.

If you're serious about your training and go on holiday or a business trip - you can log on and see what routes the locals use - be that in Uzbekistan or Manhattan.

Massage for Golfers

2009-03-17T14:30:00.006Z

Do you know that for every golf swing fault there's a physical limitation causing it?

Think of a golfer and one doesn't normally think of an athlete. However, this is doing the sport a huge disservice. In order to be an excellent golfer you need to be in excellent shape.

These days you'll find the professionals in the gym almost as much as they're out on the course. In the words of Tiger Woods “I think that guys are finally starting to take care of themselves. They’re not out hitting it pretty hard at night, because they can’t. They used to all do it, hence it was a level playing field! Now when we come to the golf course, guys have rested, they’ve worked out, gotten stronger, they’ve stretched and they’ve got personal trainers that travel with them.”

Golfers are learning they don't need to be Tiger Woods to benefit from massage therapy. At destination spas and golf resorts around the world, massage sessions designed to target the specific needs of recreational golfers are gaining in popularity.

The most common golf injuries occur in the lower back, elbows, shoulders, hands and wrists, and are generally defined as either cumulative (overuse) or acute (traumatic) injuries. The impact and stress of the repetitive motion of the swing is can be hard on the muscles and joints.

More importantly, the average golfer spends more time hunched over a computer at work than on the green. The whole body is engaged during a golf swing and this is where muscular imbalances and tightness can mean the difference between hitting below par and ending up in the rough.

Sports massage can effectively free up any physical limitations, prevent injury, treat injuries and most importantly improve your golf swing.

Calling London Marathon Runners

2009-03-10T12:34:00.002Z

Are you one of the 30,000 people training for the 2009 London Marathon on 26 April 2009?

If so, then you'll be in the final stages of your training - I hope all is going well.

Are you planning to get a massage before the race, to add the cherry on the top to your preparations? Or are you already looking forward to your recovery massage once your medal is safely in your hand?

If so, then please get in touch and book your massage now. Last year my services were very popular and I had to end up turning people away.

I'll be watching on the sidelines on the 26th and I'm so looking forward to seeing one of the best marathons in the world.

Neck Pain Not Just Physiological

2009-02-19T12:43:00.004Z

I noted an interesting article on Healthypages this week. Many of us already have experience and personal proof that the mind and the body are closely connected. However, the Western Medical community don't give credence to anecdotal evidence. They work on the principle that unless something can be proven with tests and data it doesn't count. So it's interesting that:

"Doctors from Germany have concluded that neck pain is not just the result of physical factors. The doctors are citing psychological reasons for neck pain as well. High up on their list for reasons are anxiety and depression.

Lead researcher, Dr. Martin Scherer from the University of Gottingen said "For successful long-term results, it is essential to consider psychosocial factors and to include them into therapeutic strategies........ "

Click here to read the full article.

This may sound like stating the obvious to those of us who can see a correlation between body and mind. However, many people are of the opinion that enough sessions of a hands-on therapy such as massage, osteopathy etc will cure the problem. In fact, this is only half the picture.

The additional therapeutic strategies which spring to my mind might include lifestyle changes, counselling, relaxation techniques and meditation.

New Year New Website

2009-01-09T09:25:00.006Z

HAPPY NEW YEAR TO EVERYONE!

I'm pleased to announce that I have a new website. In case you didn't know, this site is actually a blog and not a "real" website in the traditional sense.

I've had many compliments about my blog and it's served me well, however, I've decided to invest in a website to complement my existing blog and raise my online profile.

I'll be posting articles that I write on my blog into the "news/articles" section of my site.

Take a peek at Therapeutic Massage 2 Go.

Merry Christmas and a Happy New Year

2008-12-23T23:29:00.002Z

Best wishes for a very happy festive season and a wonderful 2009!

What to do once you get off the massage couch

2008-12-11T08:39:00.003Z

Have you ever tried a new form of therapy - be it acupuncture, osteopathy, reiki, massage etc and felt really good afterwards? Think back and then remember how long you felt different for. Was it an hour, a day, a week or maybe longer? Maybe if it was only a short while you discounted that particular therapy as "not working".

A good complementary therapist will no doubt have given you some aftercare advice. It may have been stretching, postural advice or de-stressing techniques. Did you take these on board and implement them. In many cases, for whatever reason, the answer if probably no.

The time spent on the therapists couch is only a small piece of the jigsaw puzzle. In any week you will spend one hour on the couch and another 6 days and 23 hours going about your everday life - doing things the way you've always done them.

As powerful as a therapy may be there is simply no way it can maintain magically transform you. Ultimately it is what you do once you are off the couch that really counts. It takes commitment, courage and dedication to make any sort of change.

So take the first step on your journey today and implement any aftercare advice your therapist gave you. You'll be amply rewarded.

Still wracking your brains over your christmas list?

2008-12-05T16:50:00.006Z

Are you a very organized sort of person? Your christmas present list already distributed to friends and family. Making their lives easy and taking the guessing out of present buying?

Or are you leaving everyone in the dark - giving them no ideas at all and yet secretly hoping you won't get any of those horrid "gift sets" which adorn the aisles of Boots, M&S and big name supermarkets. You know the ones ...... which end up in the charity shop.

Well ....... thinking ahead......... are you planning to start 2009 fit and healthy? If that's the case then maybe popping a few healthy gift ideas on your list will help get you started in the New Year.

Here are some ideas to get you going:

a pair of cross trainers, which you can use in the gym or for running

a new workout outfit which you'll be dying to show off on Boxing Day

some personal training sessions to overhaul your exercise regime and keep you motivated

six month gym or leisure centre membership

a massage [see how I slipped that in?]

a subscription to an inspirational magazine such as Ultra-Fit or Runners World

an I-Tunes voucher so you can download some new workout music

an exercise DVD

Now Is The Time To Invest In Yourself

2008-11-03T20:04:00.006Z

I've valiantly attempted to try and ignore, or at least keep in perspective, the constant naysaying and doomsday scaremongering which is pretty much on constant media loop these days. However, I came across this excellent article in Massagetherapy.com and thought I'd share it with you.

"Consumers may be tempted to trim their wellness budgets when economic times are tough. Yet a recent national consumer survey showed most holistic therapy minded people are committed to maintaining the health benefits they experience with massage. It only makes sense. The better you feel, the better job you can do of caring for yourself and your loved ones.

Now, more than ever, massage should play a role in reducing stress and strengthening health. When people feel their best, they are more likely to be able to face the challenges difficult times present. With greater health and peace of mind, consumers can face difficulties with poise, clarity of purpose, and strengthened emotional reserves.

Truly, massage is more than a luxury--it's a vital part of self-care that has a positive ripple effect on us as we work, play, and care for others.

Invest In Yourself and Those You Love

If you think about it, massage is an excellent value. The price of massage has remained stable in recent years, as the cost of movies, meals out, and sports events has risen. Which of these has the power to improve your health and your outlook on life?

Massage makes sense because it:

* Reduces anxiety
* Reduces the flow of stress hormones
* Improves sleep
* Boosts the immune system
* Improves energy levels and reduces fatigue
* Improves concentration
* Increases circulation
* Improves self-esteem
* Reduces frequency of headaches
* Releases endorphins

The positive effects of regular massage can have benefits in many areas of your life.

Home
Massage therapy will also help families under stress create healthier households with clear-thinking and more relaxed moms and dads. Children are very sensitive and often pick up on tension in a household, parents who are taking care of themselves are more likely to be better caregivers and provide a sense of security to their kids. This goes for caregivers of aging parents and other family members.

Work
The health benefits of massage can help forestall illnesses and lost work time, especially when you may be asked to produce more with fewer resources. Decision-making skills will be better and your performance is likely to be improved with a clear focus and more energy. A hint for the boss: Research shows employees exhibit less stress and improved performance when given twice-weekly, 15-minute massages in the office!

Health Conditions
Those with already existing health conditions can continue to reap benefits in the following ways. And proactively caring for health through massage may help reduce costly doctor visits and use of prescription and over-the-counter medications.

Research shows:

* Massage can reduce sports-related soreness and improve circulation--good to know when you may be exercising more to reduce stress.

* Deep-tissue massage is effective in treating back pain, arthritis, osteoarthritis and fibromyalgia. Fibromyalgia patients receiving massage also have less pain, depression, anxiety, stiffness, fatigue, and sleep problems.

*Massage reduces symptoms of carpal tunnel syndrome.

* Oncology patients show less pain, fatigue, nausea, anxiety and depression following massage therapy.

* Stroke patients show less anxiety and lower blood pressure with massage therapy.

* Massage therapy is effective is reducing postsurgical pain.

* Alzheimer's patients exhibit reduced pacing, irritability and restlessness after neck and shoulder massage.

* Labor pain. Massage during labor appears to reduce stress and anxiety, relax muscles and help block pain. Some medical professionals believe massage also reduces tearing, shortens labor, reduces the need for medication and shortens hospital stays.

* Preterm babies receiving massage therapy gain more weight and have shorter hospital stays than infants not receiving massage.

* Massage is beneficial in reducing symptoms associated with arthritis, asthma burns, high blood pressure, and premenstrual syndrome."

EVERY BODY DESERVES A MASSAGE!

What a lovely bunch of coconuts!

2008-10-16T16:40:00.006Z

Do you ever page through fashion magazines, or even the Sunday paper supplements and look aghast at the cost of some body lotions? Case in point being Creme de la Mer Body Lotion which is £100 for 200 ml.

It calls it's exclusive formula a "Miracle Broth". Now, I haven't tried this cream so it may indeed be excellent but I've always been extremely cynical when it comes to inflated claims. Call me a Grump Old Woman but I firmly believe that most of the time, what you're paying for is the brand name, the packaging and not the contents of the cream.

Healthypages have a very good article which talks about the benefits of using Coconut oil.

Did you know it:

- is a natural skin Ph balancer

- has natural sun protection qualities

- helps to repair damaged skin due to deeply penetrating underlying skin layers

Best of all it's totally chemical free and easy on the pocket.

So lets go Creme de la Coco instead!

P.S I use a high percentage of fractionated coconut oil in my massage oil - so now you can experience the benefits for yourself.

The Beauty of Sleeping

2008-10-15T21:19:00.006Z

As a massage therapist I love my sleep. Anything less than 8 hours a night and I can feel it. Come to think of it, I've always loved sleeping and napping. In fact I'd like to come back either as a cat or a sloth.

In society today being able to survive on very little sleep is lauded. After all, just think how much more can be achieved, how much more work can be done. I had a colleague once who used to brag about waking up at 3 a.m to check his Blackberry for e-mails from our U.S head office!

The benefits of sleep, particularly short naps are increasingly being researched and recognised. Some of the leading companies in the world such as Google, now invest in sleep. Well napping actually. They have installed Energypods [see above] which allows employees to lie down, block out light and sound and catch 40 winks. They also invest in providing regular massage for employees. What a great place to work!

A recent article in the New York Times says "research has shown that sleep enhances performance, learning and memory. Most unappreciated of all, sleep improves creative ability to generate "aha!" moments and to uncover novel connections among seemingly unrelated ideas.

Unfortunately, not all companies are as forward thinking as those in silicon valley. For heavens sake, most companies in the U.K still haven't grasped the concept of hot-desking, flexible working hours or working from home. I get the feeling that the average employer simply doesn't trust their employees. Oh well....... we catch on later over here...... maybe one day..........

To read this interesting article in full click here.

How Fit Do You Think You Are?

2008-10-07T09:09:00.006Z

These days it's not enough just to be able to run for the bus without getting out of breathe. True fitness means having endurance, flexibility and strength. For example, even if you can run a marathon, can you do a set of push ups, can you touch your toes? If not, then esentially you're only partially fit.

This can be depressing and can make the fitness mountain seem just too hard and too high to climb. However, the benefits of overall fitness are fantastic. Imagine if the wheels of your car worked but your shock absorbers were shot. It wouldn't be a comfy ride. Cultivating overall fitness needn't be intimidating. In fact, if you vary your regime it makes exercising more interesting and keeps you motivated. Three activities a week such as running, weights and yoga will cover all bases and keep you looking and feeling fabulous.

Whether you work out regularly or are a stranger to exercise, it's good to know what your general fitness level is and identify the areas that need attention.

Start with these simple tests brought to you by The Guardian online.

Ever wished you could have more massage?

2008-10-04T18:13:00.012Z

A great way to fit more massage into your life without blowing the budget is to have regular 20-30 minute chair massage sessions.

If you can find a few colleagues or friends * who could also do with some regular massage then chair massage is the way to go. Why not catch up with friends and organise a coffee morning or pamper evening? Or spend 20 minutes of your lunch break relaxing and de-stressing.

In fact having regular shorter massage sessions is often more beneficial than only having one longer session every few months. Tight muscles in your back, neck and shoulders easily return to their usual state within a week. So, imagine if in a weeks time you had another massage?

For the price of an hours massage you could get three 20 minute sessions, spread over three weeks.

Chair massage has become popular in the last few years for a number of reasons. If you're not familiar with this "alternative" form of massage, or if you've just been putting off getting one, here are a few reasons why you should try it:

It's fast. A chair massage can be as short as fifteen minutes or as long as a half hour. This is a perfect arrangement for people who don't have much time.

It's easy on the budget. Chair massages are all timed and the charge is based on the length of the massage. So if you don't want to spend a lot of money, it's a good way to try massage

It's specific. A lot of people don't want, or feel they don't need, what is traditionally called a "full body massage" (a table massage). Chair massage was designed to make it easy to treat the back, neck and shoulders - areas that carry a lot of stress in most people. (But it's also possible to massage the arms, hands and head this way. The only parts of the body that are hard to access in a massage chair are the extreme lower back, the legs and the feet.)

It's less threatening. For some people, the idea of removing some of their clothes and then having someone they don't know, or don't know well, give them a massage is enough to keep them away from the massage table permanently. During a chair massage the client keeps their clothes on. Nudity is not only not required, it's not allowed!

It can be just as effective as a longer table massage. Sometimes it's the frequency - not the length - of a treatment that matters. People who can't afford, or don't have the time for, regular table massages may not get them very often, or on a regular basis. But if they can manage a shorter (and therefore lower-priced) chair massage more often than they would get a table massage, they may find that the benefits - the relaxation and stress relief - last longer. Also, it's possible that when they do get stressed, their reaction is not as severe or as long-lasting. Because their muscles have been getting more frequent reminders of how to handle stress, they are better equipped to deal with it when it does arrive.

GET IN TOUCH TODAY TO FIND OUT HOW TO SCHEDULE

REGULAR MASSAGE INTO YOUR WEEK!

* Kindly note - a minimum of three clients are required to book a chair massage session at work or home.

Fantastic Foot Massage with Ecco Shoes

2008-09-21T21:27:00.007Z

I'm pleased to report that my day of foot massage with Ecco Shoes, at Gordon Scott in the Harlequin Shopping Centre in Watford was excellent.

The Ecco staff, as indeed all the staff at Gordon Scott's, were lovely. Very friendly, helpful and enthusiastic.

The promotion worked well and customers really appreciated being offered a bit of pampering. Everyone who had a massage thoroughly enjoyed it.

There are many benefits to foot massage: it promotes relaxation, refreshes and stretches tired foot muscles and stimulates the nerve reflexes in the foot which affect all the major organs in the body.

A big thank you to Jo Martin from Ecco and the whole team at Gordon Scott.

What is holistic massage about?

2008-09-11T15:47:00.009Z

Many clients wonder what the term "holistic" massage means. A good explanation is as follows:

The word holistic means 'whole' (it has Greek roots for those interested in the Etymology!). So this form of massage deals with you as a 'whole'. Like other therapies, it is not just looking to treat the symptoms, but to establish the cause, whether it be internal or external. The aim is to rebalance the body so it achieves homeostasis or balance. The training for the therapist is quite extensive, as it not only covers massage, but also anatomy and physiology, nutrition and general health. The therapist's consultation form will include questions regarding lifestyle, medical history, exercise and diet to form a "holistic" picture of the client.

Usually holistic massage techniques are performed with light to medium pressure and the pace of the massage is slower. Unlike sports massage techniques which generally start off with light to medium pressure and then use deep tissue massage techniques to get to the root of the muscular problem. A sports massage therapist may move you into many different positions to achieve this - thereby making the massage more results focussed and less about treating mind, body and soul. That's not to say your tight muscles won't get ironed out in a holistic massage - however, the aim and intention of holistic massage is to treat the mind, body, heart and soul.

Don't get put off and think the therapist will be wearing tie-dyed clothing, smell of patchouli, burn incense and play whale music. [I do none of that by the way]. Holistic massage will treat "all of you" without you making any conscious effort.

I found the following article in Positive Health Magazine, which not only explains very well what holistic massage is about but also how you can practise it at home for yourself.

What helped Phelps become the Greatest Olympian of all time?

2008-09-01T21:00:00.009Z

I doubt there are many people who don't know who Michael Phelps is and what he's famous for?

This Greatest Olympian Of All Time [a total of 14 gold medals] who recently wowed the world by winning 8 Olympic gold medals in Beijing - has an interesting regime.

Guess what Michael Phelps has twice a day? A massage!

This is what an average day looked like for him:

A day in the life of a swimming great

Tues, Aug 12,

4.30am: Reveille. Turn over for another half an hour’s sleep.

5am: Breakfast in the team room and nodded greetings to fellow swimmers.

5.30am: Talks tactics with coach Bob Bowman.

6.30am: First massage of the day. Up to three massage therapists work on him.

7.45am: Leave for the Water Cube. I-pod on.

8.15am: Stretching and intensive warm-up.

9.50am: The 200m field gather nervously in the call room. 10.17am: Phelps briefly acknowledges the crowd.

10.19am: Another world record and masterclass.

10.40am: Gold medal ceremony.

11.10am: The 200m butterfly semi-final and a new Olympic record.

11.30am: Mandatory drugs test.

Noon: The daily Phelps press conference for 400-plus reporters.

12.30pm: Warm-down and return to Village for a long lunch, massage and sleep.

7pm: Evening meal. Final texts to the folks.

10pm: Go to bed.

You don't need to have olympic ambition or talent to benefit from sports massage. Anyone who keeps fit or who has a job which involves manual labour can benefit from regular massage.

To read more about the benefits of sports massage click here

Free Foot Massage

2008-08-22T08:39:00.007Z

On Saturday 20 September I'll be at Gordon Scott Shoes at the Harlequin Shopping Centre in Watford offering free foot massage. Gordon Scott offers a wide range and caters for all styles and age groups

Ecco Shoes are sponsoring the event.

So, if you happen to be in the Harlequin why not pop in and rest your weary feet.

Core stability - why it's important

2008-08-20T19:15:00.011Z

I have a very vivid memory of my Gran telling me to pull my stomach in. Even in the 60's it was common knowledge that pulling your tummy in was good for you - made you look slimmer and also improved your posture.

Now of course, with all the advances in sports medicine and research we know that even back then the idea had solid reasons behind it. Now the equivalent of "pulling in your stomach" is called "improving core stability".

Core stability is an essential determinant of success for all sports people, be they cyclists, runners or swimmers, football or rugby players, golfers or rowers. That’s because the body's core muscles are the foundation for all other movement. You don't have to be sporty to benefit from a strong core. A strong core is ESSENTIAL for good posture.

Are you sitting and reading this? Don't do anything now except take your attention to your belly - what is it doing? Are your stomach muscles relaxed? Tense them and see what immediately happens. You can no longer slouch so much right? As you tense your stomach muscles your shoulders have to rise and move backwards. This is an over-simplification of what your core does but it's a pretty powerful example.

The muscles of the torso stabilise the spine and provide a solid foundation for movement in the extremities. These core muscles lie deep within the torso. They generally attach to the spine, pelvis and muscles that support the scapula. When these muscles contract, we stabilise the spine, pelvis and shoulders and create a solid base of support. We are then able to generate powerful movements of the extremities.

The biggest benefit of core training is to develop functional fitness - that is, fitness that is essential to both daily living and regular activities.

To learn more about your core and to see all the different muscles involved click here.

Pilates and Yoga are great for strengthening the core - along with these exercises which you can do at home.

Stretch of the week

2008-08-01T17:02:00.005Z

If you only do one stretch this week ..... do this one.

Cross-legged seated gluteal stretch

Start in a cross-legged position with your back upright.
Your shins should be parallel to your body and your feet should be as far out to the sides as you can get them.
Keeping a straight back, bend forwards with arms outstretched.
Hold for at least 10 seconds - BREATHE - then inch hands forward - do at least three times.
Then cross your legs the other way and repeat.

Why do it?

The gluteal muscles [buttock muscles] are tight in nearly everyone. These critters - [yes, there are three] get irritable and uptight when we do too much sitting, too much standing or indeed too much exercise.

Overdo it, or underdo, it in any way and you'll likely start to wince should a massage therapist start pummelling your buttocks.

Tight buttock muscles can also impact on your lower back and are often a contributing factor to lower back pain.

A tight piriformis muscle, deep within the buttocks, is often a contributing factor to sciatica. This is because the large femoral nerve passes close to the piriformis on it's way through the pelvis down the leg. Pressure from the piriformis muscle on the femoral nerve can result in numbness and tingling in the thigh, calf and foot.

Stretched gluteal muscles mean you'll never have to say you have a pain the in the butt!

Chair Massage Works A Treat

2008-07-30T08:07:00.004Z

I recently spent two days doing Seated Acupressure Massage at a large company in Watford. One of my existing clients is a Director and decided to "treat the troops" by offering them a 15 minute chair massage.

The massage sessions coincided with a very busy time of the year and many of the employees said they felt much less stressed afterwards. It gave them both a physical and mental boost.

For many of the male workers it was their first ever massage and without exception they all thoroughly enjoyed it.

Chair massage is done fully clothed on a specially designed chair and the therapist uses their hands, fists and elbows to work tight muscles and knots in the upper and lower back, arms, hands and head. The results which can be achieved in a short time are amazing!

If you're interested in treating your staff or organising treatments for yourself and your colleagues please get in touch.

Are you sitting comfortably?

2008-07-21T18:21:00.010Z

Nearly everyone is familiar with the word "ergonomics" and most people will swear blind that their desk is set up correctly and they do their best to sit with good posture ........ but is this really true?

Your desk set-up may well be an ergonomic paradise but if you sit at your desk for long periods of time without getting up your muscles start to tense up. Throw into the mix deadlines, stress and no lunchbreak and very soon your head is doing a brilliant imitation of a tortoise and your shoulders have become earrings.

Ergonomics are indeed important but only part of the solution. The most important thing to remember is to take regular breaks. Get up and walk around at least every half hour. Ask yourself as often as you can "are my shoulders relaxed" and "is my head floating on top of my spine" ?

It's said that it takes between 21 and 30 days for behaviourial changes to become a habit. Good posture has such far reaching physical and mental effects that a little hard work now will pay out big rewards.

Read this article about 8 Reasons To Have Good Posture - you'll be surprised to learn how posture affects your breathing, digestion, mood and even your voice.

If you are aware that you have long standing areas of muscular tension then regular massage is a great way to address the problem, in tandem with postural correction and stretching exercises.

Hip, Hip Hooray for Matt!

2008-07-20T17:53:00.005Z

My "celebrity" client Matthew Callow's fame continues to grow......

Click here to read the article which appeared in the Luton/Dunstable On Sunday newspaper.

He sets off next week - GOOD LUCK MATT!!!!

I'll have my hands at the ready upon your return to tend to your aching limbs.

Between The Wheels with Matt

2008-07-03T13:35:00.009Z

Matthew Callow - a client of mine - appeared in The Sun today to tell his story of overcoming incredible odds to attempt the London to Paris bike ride in three weeks time.

Regular sports massage has helped to ease his aching muscles after punishing training sessions and aided his recovery time - meaning he can get going again much sooner.

Click here to read his story.

Good luck Matt and I look forward to easing those aching muscles when you get back!

Matt's website: Between The Wheels

Matt's charity: Action Aid

Different ways to improve your posture

2008-06-21T20:57:00.002Z

You'll be pleased to know that the answer to good posture isn't just about standing up ramrod straight.

Standing too straight is just as bad as slouching, says Brita Forsstrom, an expert in the Alexander Technique

Here are some simple ideas to incorporate in your every day life:

* make it easy
* start at the beginning
* mix it up
* keep your feet on the ground
* take your eyes off it

If you only do one stretch this week, do this one

2008-06-21T20:35:00.006Z

This week it's not even a stretch. You've got it easy, it's an active rest. A contradiction in terms I hear you say - well, give it a try, your back will want to kiss you for it.

Undo a day's tension by spending 20 minutes every day in the 'active resting' position. Lie on your back on a carpeted floor, with your feet on the floor and knees bent pointing upwards towards the ceiling, to free up your lower back. Support your head on some books, so that your head isn't tilted back, but not so much that your chin is at your chest. This position will help release tension, particularly in the spine, and give immediate benefit.

Another option is to lie with your legs on a chair [as above]. However, unlike the picture, make sure you have a book or folded towel under your head.

These stretches are ideal to do when you get home from work, before you start to do all those evening chores.

Impressive new gym opening in Dunstable

2008-06-17T10:08:00.004Z

I went to visit the new JJB Fitness Club which has just opened in Dunstable. It looks fantastic and is very well designed. The finish is top quality and the array of equipment is mind blowing.

I particularly liked the steam room with it's starry ceiling, the yoga studio which looks like something out of a 5 star spa and the jacuzzi [above]. All in all the design is innovative, creative and funky. It feels like a cut above the rest.

Luckily the prices aren't a cut above the rest. The best bit being that you need only join for 6 months [instead of the usual 12] and after that you can give one months notice.

The club is open for viewing at the moment and officially opens on 30 June.

Needless to say I joined. I'll write a review of what I think of the classes and efficiency of the operation once it's up and running.

See you there!

Top 5 tennis injuries and how sports massage can help

2008-06-15T10:31:00.004Z

The popularity of tennis is at an all time high and with the english summer comes tennis mania. The French Open has just finished, the Stella Artois tournament is wrapping up today and then there's Wimbledon to look forward to.

Although tennis is a relatively safe game [there are approx. 54 injuries per 1,000 tennis matches played, which is half the injuries sustained in football] it does put stress and strain on the body, which left unchecked can result in injury.

The main tennis injuries are:

1. Sprained ankle

2. Shoulder pain

3. Calf strain

4. Tennis elbow

5. Stress fracture of the back

Visit PhysioRoom.com to learn more about what these are, how they occur and how to prevent them happening.

Regular sports massage should be viewed as a prevention rather than cure strategy. Whilst it can help with recovery from an injury its best to make sure the injury doesn't occur in the first place.

Regular sports massage will:

* lengthen and relax tight, overused muscles

* restores correct muscle function

* removes waste products/lactic acid build up

* thereby aiding quicker recovery time

Enjoy more tennis and improve your game by booking a sports massage now!

If you only do one stretch this week - do this one one

2008-06-08T07:00:00.005Z

This week I'm focussing on a rather beleagured, overworked muscle which affects the entire spine, the base of the neck and the buttocks. It's an area which is tight and overworked in many of my clients. Especially people who spend a lot of time writing or sitting at a computer.

Let me introduce the erector spinae muscle group. This group of muscles runs either side of the spine and is responsible for keeping the spine upright and assists in good posture. It's main job is to extend the spinal column. To give you an idea of what extension means - if exaggerated you would be in a back bend.

Think about your posture at a desk or computer - invariably it's in a forward hunched or flexed position. In effect the erector spinae muscle group is being asked to spend hours in a position which it wasn't designed for . Over time these muscles become used to being in "unnatural" position and become tight in a lengthened state.

One way to stretch this muscle group is shown above. It's quick and easy to do and can be done at your desk.

One step further: stretching a muscle will provide temporary relief, however to restore correct muscle length and function, strengthening the muscle is vital. This can be done by doing deadlift strengthening exercises using a barbell and light weights.

What can sports massage do for you?

2008-05-23T17:17:00.004Z

Want to learn more about sports massage? Then look no further than this great site: Sports Injury Clinic.

There you can learn about the benefits, what happens in a sports massage session and you can even see a demonstration video.

Don't forget sports massage isn't just for sports people. Sports massage techniques are great for anyone with tight muscles who likes firmer pressure and deep tissue massage.

Give it a try - your tight muscles will thank you!

Incense makes sense

2008-05-22T21:39:00.003Z

I've always loved the smell of incense and for me, personally, I feel it would enhance any therapeutic treatment. It's a very personal taste though and incense is one of those things you either love or hate. It got hijacked in the 60's and became integral to the hippie movement and from then has become a symbol of the New Age of Aquarius.

This article from Healthypages says that scientists have discovered that incense has a relaxing and therapeutic effect and can ease tension and depression. I always chuckle when something is only deemed "admissable" once it's been given the green light by a scientist. Nevermind if it's something the religious and spiritual community has known for centuries.

Great packed lunches for busy people

2008-05-13T11:53:00.008Z

The average person eats 230 sandwiches a year. Now, if you buy your sandwich every day that mounts up to the cost of another holiday!

Making your own lunch is not only lighter on the wallet but can make you lighter too. Many shop bought sarnies are high in fat and salt. Let's face it food made in bulk on a converyor belt is never going to taste as good as one made fresh by you. Also shop chains and even sandwich shops aren't always going to use the best ingredients. Most of the time cost is the overriding factor, so battery hen eggs, intensively farmed bacon etc. will no doubt be going into your sandwich.

Take a look here to find some quick, easy sandwich recipe ideas which are specifically designed for people who exercise or lead very busy lives.

If you can't always find the time to make your own, this article also highlights "shop bought champions" from Boots, M&S, Starbuck and Pret.

Don't forget to get up and walk outside for some of your lunch hour. It clears the head, gets the circulation going and will pep you up for the rest of the afternoon.

Why have a deep tissue massage?

2008-05-11T17:59:00.005Z

What is Deep Tissue Massage?

Deep Tissue Massage is a massage technique that focuses on the deeper layers of muscle tissue also called connective tissue. It aims to release the persistent patterns of tension in the body (also known as "adhesions") through slow strokes and deep finger, hand and forearm pressure on the tight areas, either going across or following the fibres of the muscles, fascia and tendons.

Deep tissue massage uses many of the same movements and techniques as Swedish massage, but the pressure will generally be more intense. It helps to break up scar tissue. Deep Tissue Massage usually focuses on more specific areas and may cause some soreness or discomfort during or right after the massage. It shouldn't hurt, but it's likely to be a bit more uncomfortable than a classic Swedish massage. However, if the massage is done correctly you should feel better than ever within a couple of days. You should always feel free to speak up if the pressure is too much for you!

Why get a Deep Tissue Massage?

It feels good and it is beneficial to your health. If you are stressed muscles are tense, they block oxygen and nutrients, leading to possible inflammation that builds up toxins in the muscle tissue. Deep tissue massages assist muscle tissue release, get blood and oxygen circulating properly and also “liberates” the knots. Because many toxins are released, it's important to drink plenty of water after a session to help eliminate these toxins quickly from the body.

So what is the purpose of Deep Tissue Massage?

The purpose is to "unstick" the glued fibres of a muscle while releasing the built up tension, eliminate toxins, while relaxing and soothing the muscle itself. It is both remedial and therapeutic.

Precautions:

Always let your therapist * know if you:

- have any skin allergies or conditions
- have problems with your joints
- are, or think you could be, pregnant
- have recently undergone surgery, or are prone to or recovering from injury
- you have any other medical condition
- have a history of respiratory or heart problems

* a good massage therapist should ask you these question before embarking on any massage treatment.

Which Yoga Type Are You?

2008-04-30T21:31:00.003Z

Hardly a day goes by when I don't sing the praises of yoga to my clients.

It's great for relieving stress in both body and mind and very importantly helps correct kyphotic [rounded shoulder] posture. Many of my clients seek treatment for upper back muscle tension and pain caused by a forward hunched posture. By the age of 30 or 40 this posture is often firmly entrenched in the spinal verterbrae and shoulder girdle and unfortunately there's no quick fix to rectify the condition. So yoga is a long term solution, which requires patience, time and dedication to yield excellent and amazing results.

Put you off yet? You don't have to be bendy and flexible or get into eye-watering pretzel positions I promise you.

This article on UK MSN gives a really good overview of the most popular yoga styles.

Give it a go - you'll wish you'd started in your twenties once you do - but better late than never!

Is Your Job A Pain In The Neck?

2008-04-22T18:24:00.005Z

If so, then how about a "coffee break" massage at work. Yes, in the time it takes for you to pop out to Starbucks or down to the canteen for your favourite caffiene fix, you could enjoy a 15-20 minute Seated Acupressure Massage.

Among other benefits, your massage with leave you with a caffeine-free natural high.

So what are the benefits of having a regular massage at work?

* eases tight and tense muscles in the back, neck, shoulders, arms and hands
* decreases the likelihood of succumbing to a repetitive strain injury
* lowers blood pressure and promotes a feeling of relaxation and calm
* increases circulation, improving oxygen flow to the body and the brain
* improves concentration and alleviates mental fatigue

What's great about my service?

- You get to sit on a luxury, padded, top of the range chair
- I have top notch professional qualifications and am highly skilled
- I leave you with a stretching programme to prolong the benefits
- My treatments are refreshingly affordable
- You've still got 40 minutes left to eat your lunch!

All you need to do is find three colleagues who'd like a chair massage and I'll come to your office. Find more than 3 colleagues and the price goes down and down .......

Prices:

4 x 20 min Chair Massage - £15 per person
6 x 20 min Chair Massage - £14 per person
8 x 20 min Chair Massage - £13 per person

YOU WORK HARD ENOUGH - NOW LET MASSAGE WORK FOR YOU!

Gratitude Diary

2008-04-17T15:45:00.004Z

This week I'm thankful for:

- the cute lambs frollicking in the fields
- they are testament to the fact that spring is finally upon us!
- my clients who teach me so much
- my yoga teacher who is just the best
- "The Apprentice"and "Dirty, Sexy, Money" [a girl has to have some vices]

Make the most of your massage

2008-04-16T19:38:00.005Z

Massage can be a powerful tool to help your body best perform its countless functions in its goal to maintain a healthy balance. Why not do everything you can to get the best possible results from every massage session?

This article is devoted to providing you with some hints to make the most from your bodywork sessions.

Before your session

The mood of your session can be affected by the things currently influencing your life. You can improve your results by preparing yourself before your massage time. If you can put the events of your life on pause for a little while and truly devote your session time to taking care of you, the benefits you experience can be greatly enhanced. Life really will wait a couple of hours for you — and you’ll be in much better shape to deal with your responsibilities when you are feeling your best! Other things you can do, as time allows:

- If possible, take a relaxing bath or shower before your appointment time
- Limit consumption of caffeine and sugar, as well as other stimulants
- Avoid eating immediately before your appointment
- Allow extra time in your schedule so you don’t have to rush to be ready for your session.
- Be aware of your current condition so you can report anything that needs attention

During your session

Share what’s going on with your therapist. A good therapist will work intuitively but don't forget, they're not psychic and will appreciate your feedback. If you have a tender spot or an injured area, bring it up so it can be addressed. If you feel you need more pressure or a lighter touch during the session, please say so. If everything is great, you can lie back and relax. If you find your attention is on something, bring it up so you will be able to lie back and relax!

Specify your preferences. Everyone has different needs and wants, so share yours! Is everything in the massage environment okay? The temperature? The lighting? Any other distractions? Are you completely at ease? Do you like certain music? Is the volume okay? Do you like specific techniques? More time spent on a certain area? Each session is especially for you, so please communicate about what you want! If there is anything you don’t understand, please ask so we can discuss it.

Let it all go and relax! One of the major massage goals for many people is to lessen tension and stress. Many of those aches and pains that demand our attention are linked to stress. In fact — according to Dr. Sandra McLanahan — eighty percent of disease is stress-related, so maximizing the relaxation in each session should help you to maintain a much higher level of well-being!

One way to quiet your mind is to focus your attention on the session — really get in tune with your sense of touch. Proper breathing helps you to relax and to reach your session goals. Slow, deep breathing (from the gut) will provide your body with much-needed oxygen, while signaling your body to let go of its tensions.

After your session

If at all possible, allow for some quiet time before you continue your busy life.

Drink extra water!! Massage releases waste products and toxins from your muscles. Increasing your fluid intake lowers this toxicity and lessens the strain on filtering organs.

Congratulations!

2008-04-15T09:19:00.007Z

Congratulations to Victoria and Saul who ran the Flora London Marathon on Sunday. They'd both done excellent training and their legs were in great condition afterwards. This is testament to what consistent training and putting in the miles can achieve. [Along with having massage of course!].

If you've been inspired to enter for next years race then you'd better get ya skates on. For 2009, the ballot has moved to online only and they have allocated 120,000 ballot places. By Monday evening the first batch of places - 80,000 - had already gone! You'll have to wait until Monday 21st April to try and bag one of the remaining 35,000 online places. There are 5,000 paper entries allowed [for those without access to a computer] but you need to call them to request a paper form.

Flora London Marathon 2009

Good luck!

Feeling like a couch potato?

2008-04-08T20:14:00.003Z

How about choosing a weapon and bashing your sofa into oblivion?

Your reward will be a free day pass at your local Virgin Active gym.

Play Sofa Bash

Easy stretches to do at your desk

2008-04-07T15:04:00.004Z

Many of my clients have tension in their upper shoulders, neck and between their shoulder blades. This is often caused by prolonged use of the computer, slightly hunching forward toward the screen and sitting for prolonged periods.

In two and a half minutes, without leaving your desk, you can do a series of easy stretches which will mobilise your muscles and joints.

Why not print out this page and attach it to the side of your screen or have it on your desk.

The key is little and often. Maybe before you get up to make a drink or whenever you're aware that you're seizing up. After persevering for a couple of days you'll notice the difference!

Aqua Aerobics anyone?

2008-03-26T15:32:00.006Z

Are you one of those people who think that an aqua aerobics class is the domain of the "bus pass" brigade.

Think again! It's one of the most challenging workouts around. I know - I've done a fair number in my time.

Aqua aerobics is great for:

Toning muscle
Increasing the heart rate
Burning fat
Improving balance, posture and co-ordination

To find out more read this article from The Guardian

After a class you get out the pool with that lovely warm, wobbly feeling in your muscles - which means you've really worked!

Most leisure centres offer classes.

Curious about sports massage?

2008-03-26T10:17:00.006Z

Ever wondered how sports massage differs from other massage styles?

Take a look at the Sports Injury Clinic.

Have a niggle or tight muscle somewhere? There you can click on that area on a diagram of the human body and be taken to a list of potential causes. Then you can click on Sports Massage and you can see what techniques a sports massage therapist might use.

Sports massage isn't just for professional athletes or people who are super-fit. Anyone who likes firmer, deeper pressure will love sports massage.

World Peace?

2008-03-19T22:34:00.003Z

If half the world were giving a massage and the other half receiving one ... we would have peace on earth.

What massage therapists wish they could say to you

2008-03-19T22:16:00.003Z

I found this short article in Bodysense Mag and it made me smile - so true!

Try to remember the floaty feeling you get on
the massage table so you can incorporate it
into your life. Do that and you’re making the
most of your massage experience. Remember
that massage is about taking good care of
yourself—and we all deserve that.

Every week a woman gets on my table and gives
the same unneeded apology. “I’m sorry! I didn’t
have time to shave my legs!” Don’t worry. “None
of the guys shaved their legs for me this week,
either!” is my usual reply. We don’t care that you
didn’t have time to shave your legs. We’re grateful
you’ve made it to your appointment and that
you love massage. Please relax and don’t be self-
conscious. No problem! I mean it.

Finally, the key to receiving your best massage
session is to communicate with your therapist.
Just like Goldilocks, only you can know for sure
if the pressure is too much, too little, or just
right. Good communication between therapist
and client allows you both to work together to
find what works best for you. Remember the
Platinum Rule of Massage: communication helps
your therapist help you.

Eating your 5 portions of fruit and vege?

2008-02-26T17:46:00.009Z

I don't know about you but I sometimes curse the day Government Guidelines regarding 5 portions of fruit and vege a day came into being. The crafty little critters really got the message across. I'm sure over 90% of the population know the magic number - but how many are implementing the plan?

According to this article on Healthypages only 15% of the U.K population consumes the recommended amount.

The official website says potatoes don't count as a portion [did you really think chips counted???] and popping multi-vitamin supplements don't absolve the guilt.

Click here to find out what counts and what exactly constitutes a portion.

Why book a massage with me?

2008-02-22T12:51:00.009Z

You will discover the benefits of holistic, deep tissue and sports massage in the comfort and convenience of your home. No getting up afterwards and struggling home in traffic. The effects last and last!

Do you feel low on energy, like your stress resides in your shoulders and neck? Do you feel the need to take some time out for yourself? Are you training for a marathon or putting in extra hours at the gym? I can help!

Deep tissue massage is proven to loosen and lengthen tight muscles. Regular sports massage helps to improve performance and prevent injury. Flowing, more gentle. holistic massage encourages relaxation and calm.

What's great about my service?

- You get to relax on a big, comfy massage table
- I provide fresh towels and use blended aromatherapy oils
- I have top notch professional qualifications and am highly skilled
- Every massage is tailored to your individual needs
- I leave you with a stretching programme to maintain correct muscle tone
- All you have to do after the massage is put your feet up

YOU WORK HARD ENOUGH - NOW LET MASSAGE WORK FOR YOU!

Oscar bound celebs get massage

2008-02-21T15:12:00.003Z

This article appeared in Google News last week. We can't all go to the Oscars but getting pampered at home is well within everyone's reach.

"A Los-Angeles area massage network that specializes in massage for celebrities will be kept busy in the Oscar Gift Suite prior to this year's Academy Awards.

“People think the Academy Awards are all glitz and glamour, but the preparations for the event can also be nerve-racking for the celebrities,” said Evan Aaronson, president of Go Massage, in a press release. “That’s why soothing those cramped muscles with a nice massage is a perfect way to melt the stress away.”

The gift suite will be held for Oscar nominees and presenters Feb. 22-23. Each celebrity will receive a free massage from Go Massage, as well as a one-hour massage delivered to their home.

“Go Massage is meant for people on the go, and that’s a perfect fit for the entertainment industry," Aaronson said. "They simply call us up, and we can get them an appointment at their home, office, hotel or local spa in as little as two hours.”

Aaronson used to be a Hollywood writer and director. The "insane" hours he was working left him exhausted, and he found himself getting regular massages to cope with the pressure. The therapy worked so well that he launched Go Massage in 2004".

Seated Accupressure Massage Coming Soon!

2008-02-21T10:47:00.006Z

I'm very excited to announce that I'll shortly be offering Seated Acupressure Massage.

What is SAM?

Seated acupressure massage (sometimes also called on-site massage) is based on the traditional Japanese acupressure technique called anma. Anma is Japanese for ‘press and rub’ and this therapy aims to stimulate the acupressure points in the head, neck, shoulders, spine and lower back.

How does it work?

Unlike acupuncture, seated acupressure massage does not use needles. Instead, the therapist uses his or her hands to stimulate the energy points which can be found all along the meridians, or energy lines, of the body. The therapist uses a specific sequence of movements, which are designed to improve the flow of energy throughout the body and balance and strengthen the body’s muscular, circulatory and nervous systems.

What does it involve?

The client, fully dressed, sits facing forward in a ergonomically designed massage chair. As the client relaxes and rests their chin and forehead on a thickly padded platform designed for the purpose, the therapist uses their hands and fingers to apply pressure to the acupressure points on the client’s head, neck, shoulders, upper arms and spine.

The sequence of movements (called a kata) can be adapted to suit the length of massage required by the client. A session can last anywhere from 10 minutes to half an hour, and leaves the client feeling relaxed, refreshed and energised.

What is it good for?

Seated acupressure massage is excellent for relieving stress and tension and encouraging knotted, tight muscles to loosen up. It helps with backache, repetitive strain injury, asthma, headaches, migraines, toothache, fatigue, sinus problems, menstrual pain, digestive problems, eyestrain, anxiety, irritability and insomnia.

What are the benefits?

Many corporations and businesses are now encouraging their staff to take a twenty-minute break to experience the relaxing benefits of on-site massage. Clients report that after seated acupressure they feel energised and refreshed.

What are the side effects and when should it be avoided?

Seated acupressure massage is gentle and non-invasive so it is suitable for everyone. Be sure to tell the therapist if you have any recent fractures or sprains, or if you suffer from diabetes or any other long-standing medical condition.

I love the smell of napalm in the morning

2008-02-20T14:16:00.009Z

OK, I don't really, but I've always liked that immortal line muttered by Lt. Colonel Kilgore in Apocolypse Now.

What I love is the smell of freshly brewed coffee and cinammon buns.

The Western diet has somehow evolved into a carb, lactose and sugar fest in the morning. Milky lattes, sugar drenched cereal, greasy donuts, toast with jam and so on. Our blood sugar spikes through the ceiling only to plummet back down to earth with a bump about two hours later.

In the East the taste is for savoury flavours which generally includes some protein. For instance in India the day starts with items such as lentil curry or tomato omelette with chapatis. In Japan rice with egg and miso soup. [The picture above depicts a typical Japanese breakfast]. Yum! I'd be very happy with that.

What is clear is that in Eastern culture breakfast is mix of carbs and protein. This sustains the body until lunch without blood sugar levels dipping. Sustained sugar levels means more immediate energy and less of an urge to reach for biscuits, crisps or cakes as a mid-morning snack.

Click here to find out what is traditionally eaten for breakfast around the world.

I would imagine that a combination of lack of time and the perceived healthiness of cereals, as opposed to a cooked breakfast, has led to the demise of breakfast protein in the average U.K breakfast.

If you can't find the time, or bear the thought, of giving up cereal for breakfast then one way to include some protein would be to sprinkle some seeds and nuts on your cereal. Pumpkin and sunflower seeds spring to mind, as do brazil and pecan nuts. Add some low fat yoghurt and substitute soya milk for half your milk intake and your protein intake has doubled without too much effort.

Check out this interesting article plus yummy recipes in Yoga Journal

Fancy living to 90?

2008-02-13T13:50:00.004Z

If so, then apparently 70 is the best age to hit the gym - so no Lazyboy recliners and Countdown after all.

"Exercise is the best investment older people can make," says fitness guru Joanna Hall, whose walking programmes are particularly good for the over-70s. "In fact, the older you are, the more dramatic the benefits you get from exercising." And it's never too late. "People who have never exercised before will get particularly good results," says Hall.

Obviously starting younger is the ideal but the addage "better late than never" fits here. Somehow the baby-boom generation have never quite embraced the concept of exercising - hence the hip replacements, Stena stairlifts, diabetes, cholestrol and heart problems which seem to plague the older generation. Our parents were young in the 60's & 70's, when a myriad labour saving devices were invented and embraced with open arms. In those days smoking was considered cool and sophisticated and no-one had even heard of the 14 units of alcohol guideline. I often wish I'd been born in those halycon days when ignorance truly was bliss!

Even now the older generation largely absolve themselves of any responsibility for their health problems. Instead they rely on the wonders of medical science to keep them alive - for instance taking a pill to lower cholestrol instead of watching their diet.

Is it a generation thing though? One only has to read the press to wonder just how many of us, the "enlightened" generation, take responsiblity for our health?

Read the full article here.

Don't believe the hype?

2008-02-13T10:12:00.006Z

Many people still believe that the more they pay for a skin product the better it is. Nevermind that what they're actually paying for is the packaging and that dermatologists have, for years, been saying that cheap, uncoloured and unperfumed creams work the best. What? No sexy packaging, no A-list celebrity endorsement and no multi-million pound marketing campaigns? Well, it must be rubbish then!

Once again the myth has been exploded by reports in the papers today revealing the latest innovation to hit the beauty market costs just £1.89 from Aldi.

Enter Siana Moisturising Anti-Wrinkle Day Cream, to give the product its full title. It’s beaten Olay, Elemis and Helena Rubenstein to earn a reputation as one of the best anti-ageing products on the market.

Two thousand volunteers blind-tested the cream and voted it one of the best complexion smoothers, with some adding it looked like they’d had a facial and others thinking it must be expensive. Meanwhile, Woman’s Own has said of the cream: ‘Beauty tongues are wagging because it’s so cheap and it really works’. Since word has spread, Aldi has gone from selling 290 jars a week at the beginning of the year to 20,000, with branches selling out across the UK.

The Aldi cream contains enzyme Q10, which is often found in more expensive beauty creams and which it’s claimed mimics the body’s ability to protect against premature ageing.

I'm almost tempted to give this a go. Or this is just hype too?

Why your skin loves massage

2008-02-05T14:05:00.003Z

The skin is the largest organ of the human body, so it's no wonder that healthy skin often reflects a healthy body. Often when people feel the need for a massage it's usually because they have tight muscles which cause them discomfort, headeaches, lethargy etc. However, before the massage therapist starts working on the muscle they have to first touch the superficial tissue above it, which is the skin.

Some factoids about skin:

- Is the body’s largest organ
- Makes up about 16% of our total body weight
- Every 24 hours, the surface of the skin sheds a layer of dead cells
- All the skin on your body renews itself about every 28 days
- Dead skin cells make up about 90% of household dust
- An average of 40 kilos of skin is shed during a lifetime
- Varies in thickness from 1mm on eyelids to 3mms on palms and soles

Functions of the skin:

Acts as a protective barrier from the external environment – guarding against bacterial invasion, dehydration and ultra-violet light (UVL).

Resilience to injury - resumes its previous shape withstanding considerable trauma w/out permanent damage.

Purifies our system by eliminating waste fluid.

Regulates body temperature by fine tuning heat insulation – like a thermostat.

Provides a waterproof barrier to prevent excess loss of body fluids, and penetration of external substances.

Why your skin loves massage:

As if massage wasn’t enjoyable enough for stress relief, it is even more enjoyable knowing it’s good for your skin, as well.

Massage increases blood flow, improves circulation and releases toxins, all of which can help keep the skin clear and healthy. In fact, healthy circulation does quite a bit for the skin; it stimulates sensory nerve endings, heightening physical awareness and perception, and also floods the body with oxygen, imparting the skin with a healthy color and tone.

More importantly, because massage helps improve circulation, it may also help keep the pores clear and the skin unblemished — a skincare goal for most everyone! Additionally, improved circulation stimulates the sweat glands, which regulate body temperature, as well as release toxins from your body. Improving this function may help improve the clarity of the skin, as well.

And there’s more! Massage may help reduce or re-align superficial scar tissue after surgery, reduce the appearance of stretch marks, and promote tissue regeneration. As the skin heals from a trauma, scar tissue may form, which often binds together many layers of muscle and connective tissue resulting in an unattractive or even painful scar. Also, depending upon the size, as it heals a scar may limit your range-of-motion or movement. By manipulating the skin and muscles with deep-tissue massage, you may be able to side-step some of this discomfort and speed healing. However, always check with your doctor first before starting a course of massage therapy as some wounds need to heal completely before they are manipulated or disturbed by a massage.

The massage medium such as oil or lotion, will hydrate the skin. Depending on your massage therapist they may choose a specific oil which will benefit your skin type or they may use a general purpose oil which suits all skin types. If you have an aromatherapy massage your therapist will also incorporate the use of essential oils dependent on both your physical and mental condition.

Massage will not only have your muscles thanking you but your skin too!

5 Reasons why woman should lift weights

2008-02-04T19:23:00.000Z

When you think about it the human body was designed to work. Not sit behind the wheel of a car, sit behind a desk or sit watching TV. Muscles make our skeleton move. They contract and relax thus leading to every movement the body makes.

Think about our ancestors. Plowing fields, washing by hand, lifting bales of hay, walking everywhere. A far cry from the demands we place on our bodies in the 21st century. Osteoporosis is on the increase in older women today and the main reason for this is lack of weight bearing exercise. This far outweighs lack of calcium, which lets face it, in the normal western diet high in dairy, is rather unlikely.

As a fan of Body Pump I can personally vouch that lifting light weights and working all the major muscles groups has been transforming for me. I can run with less effort, my posture has improved and I've lost inches. I really can't praise it highly enough!

This article in Marie Claire explains in more detail the following 5 reasons to lift weights:

- it beats aerobic training hands down for fat loss
- it will make you stronger and fitter
- it strengthens bones
- it improves your mood, confidence and well being
- it helps prevent illness and aids recovery

Your local leisure centre or gym may not offer Body Pump but they will certainly have a range of weight machines and instructors to design a strengthening program for you. Don't feel intimidated about using weights. Gyms are no longer full of muscle bound hulks oozing testosterone. The results will be truly worth it. Strengthening muscle literally turns the body clock back by years!

"Sickies" reach highest levels today

2008-02-04T18:53:00.002Z

Hundreds of thousands of workers are expected to call in sick today, on the worst day of the year for absenteeism.

Experts say post-christmas blues and poor weather mean that the first monday in February is the day staff are most likely to take an unofficial day off. Surveys suggest that around 310,000 workers will take a "sickie" today. At an estimated cost of £27 million to industry.

I think some U.S companies and maybe some forward thinking U.K companies, allow for a small number of "duvet days" or "personal days". Whereby staff can phone in on the day [workload permitting] and say they can't face work that day. Well words to that effect anyway. A really good idea I think.

In need of a "pick me up?". Massage can stimulate or calm the nervous system-depending upon what is required by the individual-and thus help reduce fatigue, leaving the reciever with a feeling of replenished energy. At its best, massage has the potential to restore the individual physically, mentally and spiritually.

Sense About Science

2008-01-30T14:15:00.000Z

Being out the country for most of January was a real godsend. Besides the obvious joy of seeing my family and being in the sunshine, I managed to avoid the usual avalanche of media cliches regarding New Year Resolutions, detox diets, gym memberships etc. Woman's mags and daytime TV journalists must love this time of the year. It's a no brainer!

Every day we're bombarded with contradictory messages regarding health - particularly with regards to nutrition. How Daily Mail readers ever put anything in their mouths is an amazement in itself.

I was pleased to discover this new site called Sense About Science. I don't believe that something can't exist, or indeed yield results, without scientific evidence, however, the idea of having some quackery exposed appealed to me.

An article I particularly enjoyed debunked the whole idea of detoxing. I challenge you to walk around Boots, or indeed your local supermarket and notice how grossly over-used this word is - sometimes on the most unlikely products. If you'd like to check out some of these bizarre products click here. The mind boggles!

It's all in the beat

2008-01-30T12:29:00.000Z

I'm a long time fan of running to dance music. I was pleased to read over the weekend that my penchant isn't just a hangover from my wayward youth but actually has some sound scientific basis. After all what's good enough for World Champion Haile Gebreselassie is good enough for me!

This article in the International Herald Tribune says "studies have shown that listening to music during exercise can improve results, both in terms of being a motivator (people exercise longer and more vigorously to music) and as a distraction from negatives like fatigue. But are certain songs more effective than others?"

Read further to find out what motivates Haile to run like the wind.

Merry Christmas & A Happy New Year!

2007-12-21T08:42:00.000Z

I'd like to wish everyone a merry Christmas and a very happy and healthy 2008!

I'm taking a break and will be with my family in South Africa. I'll be back and ready for massage on 28th January.

A big, big THANK YOU to all my clients and I look forward to seeing you next year!

You know you're geting old when . . . .

2007-12-18T19:42:00.000Z

Last week I thought I'd take my own advice and go for a run on a treadmill. The temperature outside was literally sub-zero and I'm not a masochist. Off I went to my local leisure centre. I said " I'd like a session on the treadmill please". The young man behind the desk said "have you had an induction". To which I replied that I hadn't, as I was a pay as you go member and I'd been a member of many gyms over the years.

This didn't cut the mustard and he went on to explain that I had to have an employee show me how to use the treadmill before I'd be permitted past the turnstile. Off the obliging young man went to find someone who could quickly show me how to use said treadmill. Unfortunately, the only person available was in the middle of a personal training session and therefore couldn't induct me. Grrrrr! I knew I was hitting my head against a brick wall. There was no sweet talking my way in. Thanks to "health and safety" I had to turn on my heel and graciously depart.

This is the first time ever I've wanted to say the words that follow in capital letters, ie. "I've been using treadmills since BEFORE YOU WERE BORN!". Mmmmmmm how funny is that...... there's a first time for everything.

So, I went home, had a glass of wine and watched "How To Look Good Naked" instead.