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Chartered Physiotherapy and Clinical Pilates

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kerry mccann

Fundraising to help Pitipana Mahavidyalay School in Sri Lanka

We feel very passionate about helping this school in Sri Lanka. The learning environment for the school is very poor and we want to help provide better working conditions for them. When we were in Sri Lanka at Christmas we spoke to the principal at the School and one of their wishes is to have more toilets for the children. I am pleased to say this project is now underway.

I am going over to Sri Lanka in July and August to go and help the School. We will be painting the classrooms, sourcing equipment and materials to improve their learning conditions.

Any help financially would be amazing. We are also looking for old lap tops, sporting equipment or clothing would be very much appreciated.

Facebook fund raising page:
https://www.facebook.com/donate/362707071013890/

kerry-gym-manager
Thank You & All the best!
Kerry
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Blog Post by Kerry
Group Gym Manager & Personal Trainer
Emma James Physio

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Stability and posture of the upper back

It is important to have a good stability and posture of the upper back. No matter if you are a runner, swimmer, cyclist or use the gym it is key to incorporate these exercises into your daily routine. If you have a weakness in your upper body, you will learn to compensate through unwanted stress of the lower back, shoulders, hips and knees.

These easy exercises will enhance:

  • Shoulder stability
  • Rotator cuff strength
  • Increase scapular (upper back strength)

back-postureThe scapular area consists of:

Shoulder blades, rhomboids, rotator cuff, middle trapezius, posterior deltoid and subscapularis, These are all stabilizing muscles of the upper back.

Lacking strength in these stabilizing muscles will cause our posture to suffer and will result in stress and pain in other areas.

 

Exercises:

Prone Y over stability ball
Keep thumbs pointed upward and gently bring arms to parallel to the floor. Slowly and controlled.

Prone T over stability ball
Focus on initiating the movement with the muscles between the shoulder blades versus the shoulder being driven forward.

Prone W over stability ball
Squeeze shoulder blades as close together and downwards as you can. Hold this position for 5-10 seconds and then relax.

kerry-gym-managerLook after those backs buddies!
Kerry
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Blog Post by Kerry
Group Gym Manager & Personal Trainer
Emma James Physio

The importance of rest and recovery when training

This should be the easy part of our training but it tends to be the most neglected part. Rest is just as important as the actual training itself.

In order to see an improvement in performance, our body needs to be exposed to stresses, the body then needs time to adapt to the stresses and this is the period of recovery. Rest and recovery are vital in the prevention of injuries.

7 Important guidelines to consider after training which will improve recovery:

stretching-rest-and-recovery

1. Cool Down and Stretch
After exercise it is important to cool down to bring your body temperature back down and also to stretch the muscles that you have worked.

2. Replace fluids
It is important to replace your fluids after training as you lose a lot of salts whist training.

3. Nutrition
It is important to make sure you eat properly after training because this will boost your recovery.

4. Rest
It is essential to put your feet up and rest!!

5. Massage or self-massage
I would recommend a regular massage when you are in training however another option is to use a foam roller or tiger tail and do it yourself.

6. Sleep
Sleep is essential for recovery. When we are sleeping our bodies produce a growth hormone which plays an important part in our tissue growth and muscle repair.

7. Listen to your body
Most importantly!!! If you are tired your body is telling you to rest, so do it.

kerry-gym-manager
More Information:
Personal Training
Massage
Sports Massage
Nutrition
Happy Training & Resting Buddies!
Kerry
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Blog Post by Kerry
Group Gym Manager & Personal Trainer

The benefits of exercise to reduce stress

 

Stress Management and Exercise

We all have those days where we feel stressed.  It can be from various different sources, but one thing is for certain exercise is a great way to help deal with that stress! It can be hard to always find time but making exercise part of your lifestyle/routine makes it easier to incorporate it and then becomes less of a chore.

Exercise is a great method of stress management as it realises endorphins in our body which are ‘happy hormones’ and it can also distract our mind from what ever is stressing us out.

All forms of exercise can help with relieving stress from yoga to running, both very different but can have the same desired effect. Not only is it good for the realise of endorphins but exercise is also great for your overall health and wellbeing.

At Emma James Physio we provide a variety of different classes which could help and motivate you to exercise more. Pilates, spin, circuits and 1-2-1 Personal Training are just a few examples of what we have on offer. Classes are a great way to push yourself as you can bring a friend or make friends, having someone next to you can really help motivate.

  • Pilates is great overall toning and core strength class which can help contribute to other physical activities or everyday posture and mobility.
  • Spin will really get your heart rate up and get a sweat on, a great way to forget what’s on your mind and burn lots of calories.
  • Circuits includes a mixture of toning and cardio exercises giving you a full body work out.
  • 1-2-1 Personal Training is specialised to the individual to help them reach their overall goal including strength & conditioning and cardio moves.

Regular exercise can increase self-confidence, it can relax you, and it can lower the symptoms associated with mild depression and anxiety. Exercise can also improve your sleep, which is often disrupted by stress, depression and anxiety. All of these exercise benefits can ease your stress levels and give you a sense of command over your body and your life.

The most important thing is to find something you enjoy doing as you are more likely to stick to it and fit it into your busy day to day schedule.
Stress Awareness Month ( 1st-30th April 2019)

pippaPippa
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Blog Post by Pippa
FCO Gym Manager & Personal Trainer
Emma James Physio

Don’t be scared of eating good fats…..

Good fat is found in foods like:

  • Seeds
  • Avocados
  • Seafood
  • Oils
  • Meat
  • Fish
  • Nuts

Why you ask?

  1. Good fat helps you from overeating because it tells your brain to stop eating
  2. Fat slows the rate at which sugar hits your bloodstream, and this allows your blood sugar levels to remain steady
  3. Most importantly, keeping your hunger and cravings at bay

More information & health advice:

kerry-gym-managerHappy, healthy eating Buddies!
Kerry
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Kerry
Personal Trainer & Group Gym Manager

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
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Personal Trainer & Gym Manager at Emma James Physio 

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