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Emma James Physio Blog

Chartered Physiotherapy and Clinical Pilates

Post Pregnancy exercise

Hi,

Being a mum I know the importance of exercise after having kids so heres my Top Tips on why Post Pregnancy exercise is so important to your wellbeing.

Regular exercise after pregnancy can:

  • Promote Weight loss, especially when combined with reduced calorie intake
  • Improve your cardiovascular fitness
  • Strengthen and tone abdominal muscles
  • Help enhance your mood
  • Improve flexibility
  • Reduce the heavy postnatal depression with a healthy mind

 

Why not try our Post Pregnancy exercise classes at Emma James Physio:

  • Bespoke luxury personal training and physio studio
  • Specialist care for hypermobility, bladder issues, complicated biomechanics
  • Fitness studio for every women and people wanting to get back into exercise, we are almost the luxury stepping stone back to the gym
  • Rehab gym
  • You are not just a number in a class, our studio has a more personal feel
  • Exercise in a friendly and fun environment
  • Small group classes

Further Information:

Post by Emma James – October 2018

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Treatment Rooms available to rent at Emma James Physio

NEED A CLINICAL SPACE FOR YOUR BUSINESS?

 

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At Emma James Physio we have clinical space to rent in both our Central London Blackfriars and Hemel Hempstead Clinics.

More Information can be found:

Call our main Hemel clinic for availability and to find out more:
Tel: 01442 870686 or email us

All enquiries welcome.
The EJPhysio Team

 

Tips to stay motivated to run in the winter

Hiya,

Here’s my top tips on staying motivated to keep that run going, even in the cold winter months!

Set yourself goals – write down your goals as well as tell people what your goals are so it will make you achieve them and keep you motivated

Enter a winter race – This is another way to keep you focused and motivated to train

Hire a personal trainer or find a running buddy – book a session or meet a buddy for a run. You are more likely to turn up because you will have to pay your trainer even if you do not turn up or you will be letting your buddy down.

Train in the morning – Get your session done first thing and then you do not have all day to talk yourself out of going for a run

Add variety to your run training:

  • Strength exercises
  • Treadmill running
  • X-trainer
  • Swimming
  • Exercise classes
  • Circuit training
  • Spinning

Ensure you dress for winter – Buying new clothes can also help motivate you. Remember to dress down 10% to what the actual weather is outside because you will warm up as you get going on your run.

kerry-gym-managerMore info on my personal training can be found on our website
Keep running!

Kerry
x
Personal Trainer & Gym Manager at Emma James Physio 

Mum & Daughter training sessions

Hiya,

I just had to share one of my lovely patients stories with you, enjoy!

“My Mother has always been my best friend, and since going to University I’ve really missed our quality time together.

We both really enjoy working out, especially together, and we love to go to fitness classes together; but, surrounded by other people, it’s hard for us to call this quality time spent with one another.

In an attempt to remedy this, my mother booked us in for a joint personal training session at Emma James Physiotherapy and it completely revolutionised how we work out together.

We get to bond, whilst also partaking in little challenges against each other, set by the trainer (which I hate to admit but I, more often than not, lose to my mother in…).
We get to spend that really valuable time together, whilst also working out; this is especially great for my mother, who works a lot and often struggles to find time to work out.

The exercises set by the trainer found a happy medium between both of our strengths in different areas, allowing us both a solid workout, whilst also pushing us to be better in the areas which we were less used to working.

Joint training sessions at Emma James Physiotherapy are an occasion that I also look forward to, not only as it allows me to spend time with my best friend, but the session also pushes me in a tailored, fun workout”.

If you would like to find out more about our personal training sessions please visit www.ejphysio.co.uk

All the best,
Emma
x

Blog Post by Emma
MD, owner & senior clinical director

My top workout, meal & exercise of the month

Hiya buddies,

Just wanted to share with you my top Abs workout, favourite meal and lunge exercise for November!
Follow our blog for more top tips each month.

Ab Workout for November

  • Level 1 20 reps X 2
  • Level 2 20 reps x 3
  • Level 3 20 reps x 4
  • Rest between sets up to 1 minute


Mea
l of the month for November

nov-food

Here’s my chicken, sweet potato, goats cheese and avocado
Simple and easy to make and delicious 🙂

 

 

 

 



evoke2November exercise of the month – Lunge

Objective:
Improve leg strength, dynamic balance and control. Shapely legs and bum

Target muscles:
Glute and thigh muscles

 

Technique tips:

  • Keep shoulders over hips so that you do not lean excessively forward or back
  • Ensure both knees are bent at about 90 degrees
  • Make sure your front knee is directly above your ankle, not pushed out to far
  • Ensure the other knee doesn’t touch the floor
  • Keep weight in your heels as you push back up to the starting position

Keep up the good work everyone!

All the best
Kerry
Personal Trainer & Gym Manager at Emma James Physio

Getting back to an exercise routine

Hi Everyone,

Here’s our Evoke and Emma James Physio Tips on getting back to an exercise routine

  1. Don’t overdo it straight away
  2. Set achievable goals
  3. Enter an event
  4. Start with what works for you
  5. Make sure you take those rest days
  6. Start your workout with a good warm up and finish with a cool down
  7. Take it steady and focus on your form
  8. Listen to your body
  9. Remember how good it makes you feel. Get those endorphins going!!
  10. Schedule your workout in your diary
  11. Do it for you, no one else
  12. Prepare your gym bag
  13. Make sure you get enough sleep
  14. Find a buddy who keeps you motivated or get a personal trainer

If you are keen to get back into an exercise routine and would like more information, please visit our personal training section: www.ejphysio.co.uk

All the best!

Kerry
Personal Trainer & Gym Manager at Emma James Physio

Super Cycling Simon

Hi,

Cycling is in the news as Super Simon Yates has recently won the Vuelta a Espana https://www.bbc.co.uk/sport/cycling/45540766 to complete a clean sweep of British victories in this year’s Grand Tours.
Britons Chris Froome and Geraint Thomas won the Giro d’Italia and Tour de France respectively this year.

Here at Emma James Physio we treat many cycling enthusiast, from wannabe Simon Yates’ competing competitively to recreational cyclists who enjoy a Saturday morning cycle around the Chilterns.

Cyclists can suffer from a range of injuries, most commonly low back pain, neck pain and knee pain. Most of these issues can be resolved with ergonomic advice about bike set up, training advice, hands on physio to address muscle tightness (over active hip flexors are a common curse of the cyclist!) and a cycling- specific strength and conditioning programme. Plus, sports massage for post-race recovery.
So if you are injured and desperate to get back on your bike pop along to Emma James Physio for an assessment.

Blog Post by Lisa
Senior Physio
Emma James Physio

 

4 facts to look after your back!

In aid of Back Awareness week here’s 4 facts to help you look after your back!

 

1. Your back is stronger than you may think

Most people all over the world will experience back pain during their life. It can be disabling and worrying but it is very common and rarely dangerous.
The spine is a strong, stable structure and not easily damaged so in most instances it is a simple sprain or strain. In these cases, 98 per cent, (according to research data) people recover reasonably quickly. Let your physio guide your recovery.

You rarely need a scan and it can do more harm than good. This is because seeing perfectly normal changes to their spine can cause people to avoid the activities they should be doing to get better, such as exercise and movement in general.

2. You should not fear bending or lifting

Bending and lifting are often portrayed as causes of back pain and while an injury can occur if something is picked up in an awkward or unaccustomed way, it’s most likely to just be a sprain or strain. The important thing is to practice and get your body used to carrying different loads and weights in a way we find comfortable and efficient.

Exercise and activity reduce and prevent back pain.

Exercise is shown to be very helpful for tackling back pain and is also the most effective strategy to prevent future episodes.

3. Painkillers will not speed up your recovery

There is no strong evidence on the benefits of painkillers and they do not speed up recovery.

They should only be used in conjunction with other measures, such as exercise, and even then just as a short-term option as they can bring side effects.

Exercise, guided by a qualified professional, is safer and cheaper, is considered the preferred option.

4. Surgery is rarely needed

On average, the results for back surgery are no better in the medium and long term than non-surgical interventions, such as exercise.

So a non-surgical option, which includes exercise and activity, should always come first.
Physiotherapists provide expert advice, guidance and treatment for back pain.

This is to help reduce your chances of future episodes, while improving your overall health and wellbeing.

Check out these links for more info:

 

Press Ups – the benefits

What are the benefits of press ups…..

Press ups are not only great for your chest, but they do a tremendous job of defining your abs, triceps, shoulders and torso.

  • Press ups build strength – across the whole body
  • Press ups boost metabolism
  • Improve your posture
  • Prevent lower back injuries by strengthening your torso

Learn more about Personal Training at www.ejphysio.co.uk

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