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Emma James Physio Blog

Chartered Physiotherapy and Clinical Pilates

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personal training

Are you getting enough exercise?

Hiya,

Are you reaching the recommended amount of exercise each week to stay healthy?

NHS guidleines recommend adults ages 19- 64 should try to be active daily and should achive the following a week to stay healthy:

  • PHOTO-2018-10-16-12-08-11At least 150 minutes of moderate aerobic activity such as cycling or brisk walking every week and
  • Strength exercises on 2 or more days a week that work all the major muscles (legs, hips, back, abdomen, chest, shoulders and arms)

    Or:

  • 75 minutes of vigorous aerobic activity such as running or a game of singles tennis every week and
  • strength exercises on 2 or more days a week that work all the major muscles (legs, hips, back, abdomen, chest, shoulders and arms)

20170525-IMG_0515At Emma James Physio we have expert personal trainers who can create tailor made exercise programmes for you incorporating strengthening and aerobic (cardio) exercise either 1:1 with the trainer or with a buddy or in a small group.

We also run spin classes and legs, bums & tums with our in-house top Personal Trainer/ spin instructor extraordinaire Kerry McCann.

More Information:

lisa

 

Blog Post by Lisa
Senior Physiotherapist
Emma James Physio

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Weight loss Tips

Hiya everyone,

Well.. we can all admit to eating too many mince pies or roast potatoes so heres my top weight loss tips after the festive season!

  • Don’t skip breakfast – Skipping breakfast won’t help you lose weight
  • Eat regular meals. Eating at regular times during the day helps burn calories at a faster rate
  • Eat plenty of fruit and veg
  • Be more active
  • Drink plenty of water
  • Eat high-fibre foods
  • Read food labels
  • Use a smaller plate
    kerry-gym-manager

Happy New Year to you all!

Kerry
x
Personal Trainer & Gym Manager at Emma James Physio

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

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

Tips for running

Here are my 9 essential top tips you will need to get up and running!

Is my:

  1. Face and jaw relaxed
  2. Head upright, slight lean looking forwards to a point 20-40 metres away
  3. Shoulders in a relaxed and comfortable position
  4. Natural curves of the spine
  5. Arms move in a pendulum – like movement close into the side of the body, with the movement coming from the shoulder joint
  6. Elbows bent at 90 degrees
  7. Fingers and thumbs relaxed
  8. Hips and shoulders facing forwards, with a minimum rotation
  9. Focus on keeping core strong

 

Happy Running!
Kerry
Personal Trainer & Gym Manager at Emma James Physio

Posture

Good posture, what is it? We all hear about the importance of good posture, but good posture really isn’t about standing up straight. It’s really about getting ourselves organised. We think about getting organised in our daily lives be it clearing clutter instead of sorting through it and tidying it up, stuffing it haphazardly into a closet, cabinet, or shelf. But the clutter never goes, it’s just been moved and the spot where you keep putting it will fill up.

Similarly, if you try and fix posture by lifting your chin, lifting your chest, pulling your shoulders back, sucking your belly in, or tucking your pelvis, it’s similar to moving your clutter from one place to another. By doing the latter, all you are doing is taking tension from one place and moving it somewhere else. Or we swap slumping forward to slumping backwards.

Unfortunately, these quick fixes aren’t sustainable and you may wonder how having good posture can ever feel good and be sustainable.

It Can. That’s where James Corporate Health can help you. We offer a range of Services. We can help with the ergonomics of your office space, Fatimah Parkar (Physiotherapist) will help you understand the Alexandra technique to fix your posture. The Alexandra technique, helps you eliminate tension that’s putting you wrong and establish simple routines for changing long held habits. We offer Personal Training – to strengthen those weak postural muscles. Sports massage to help relax the tensed-up muscles.

So, come along and improve your posture. Our expert team at Emma James will help you understand your body better.

More Information:

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