Poor posture is one of the main causes of back pain. Poor posture develops due to muscle imbalances and weaknesses for example, Lumbar lordosis, where an exaggerated arch in the lower back can be seen is usually due to tight hip flexors and weak hamstrings. By releasing the hip flexors through stretching and sports massage, then strengthening the hamstrings with the correct exercise spinal alignment will be achieved and relieve back pain.
Different postures have different imbalances but with the correct exercise and treatment plan these imbalances can be addressed and fixed to relieve back pain long term.
Check out our back care package to find out how we can help www.varietyfitness.co.uk/pilates/back-care
With the sun shinning and the temperatures being higher than we are used to its important to drink more fluid to avoid dehydration. Dehydration can lead to headaches, tiredness, low energy levels, impaired muscle function, low blood pressure, fainting, poor concentration levels and affects the kidneys and their function. You only need to have a loss of 2% of water in the body to start experiencing symptoms of dehydration, 5% loss can be fatal. On average we need to drink 2 litres per day but this requirement goes up when exercising or when temperatures are higher, so drink up and enjoy the weather.
Ive been in the fitness industry long enough to talk about this at some length but I will keep todays blog as short as possible!
In short everyone can benefit from having a personal trainer, even personal trainers ourselves can still benefit from training with others! More importantly in todays climate you should be considering whether you are someone that will get value for money from training with a personal trainer. Ask yourself a series of questions right now. How important is it for you to get to your fitness goals? When do you want to reach them by? Do you know how to get there? If the first way does work (it often doesn’t!) do you know another way? Are you self motivated enough to reach your goals? If the answer is ‘yes’ to each and every question then congratulations!! You should already be living the dream and hitting every target you set! Either that or your lying to yourself!
The truth is we could all do with help and advice along the way, just how much depends on the person! If you decide to contact a trainer they should be asking you exactly the same questions as you have just asked yourself. If they simply say they have to see you 3 times a week for an hour a time before listening to your needs walk away. I train a number of clients who don’t need to see me every week, they have the drive and determination just not the knowledge and our plans reflect that. On the flip side of that I also train people who openly admit they have no motivation and require the pressure of scheduled sessions throughout the week to ensure they exercise.
A programme we have just launched has proved to be very popular. It is our remote training package. It is suited to a very particular type of person. Someone who is a regular trainer, has goals they are working towards but are finding getting there difficult.
As far as finding the best trainer out there goes I suggest speaking to a few to find out who specialises in the area right for you. For example I am currently studying to become a Yoga practitioner, I know a little about the discipline but not enough to train another person and so I am seeking the advice of another trainer to supplement my own training.
In short one trainer doesn’t know everything, if they tell you they do they’re lying so walk away!
Performing a plank requires a lot of abdominal strength, strength that post natally you will not have. The plank position actually will make abdominal separation worse, the downward pull of gravity will place a tremendous strain on the abdominals and pull them downwards thereby causing weakened abdominals to be further stretched and separated leading to increasing the abdominal separation gap. The plank position when held also increases intra abdominal pressure, the greater the pressure inside the abdominals the more abdominal separation will occur. Abdominal separation is fixable with pilates exercises, pilates is the answer to you achieving your pre-pregnancy abs and figure. Contact Sarah for more info on classes or check out the website
Inflammation is the normal and natural response to body injury; however, unnecessary and chronic inflammation can wreak havoc on the body and promote illness.
Certain foods contain specific nutrients that reduce inflammation, limit damaging free radicals and promote healing.
These foods are high in omega 3 fatty acids, high in antioxidants, contain bioflavanoids and polyphenols, and high in vitamins E and K.
1. Chilli peppers: the hotter the better! Chilli peppers contains capsaicin which inhibits substance P which is a neuropeptide that is associated with the inflammatory process.
2. Broccoli: found to contain a compound called sulforaphane which is thought to inhibit inflammation.
3. Blueberries: high in vitamins and anti oxidants
4. Cinnamon: calms irritated tissues and controls swelling
5. Anchovies: omega 3s found in oily fish balance out the omega 6s fatty acids found in the diet. Omega 6 fatty acids produce eicosanoids that promote inflammation.