New Website

I was having a few issues with my old website, so I have a new one, which, quite by chance had a template and pallette similar to this blog, so maybe it was for the best.

The address for the new site is www.michaelbondsynergytherapies.zohosites.com

I have tried to keep it very simple with a treatment selection that focuses on those that are the most popular.

Take a look and let me know what you think.

Healthy Heels & Fab Feet for Xmas

The party season is almost upon us and ladies everywhere will be planning what shoes to wear with their outfit.  Then they look at the state of their feet and are in quandry-dare I wear those strappy heels cos the world will see my cracked skin!!

Well look no further as my heel peel treatment will help you look your best.

Don't worry if you hate your feet or are embarrassed, I am pretty unshockable and have seen countless feet during my career as a therapist.  With your heel peel treatment you can choose from a mini facial or a head/neck/shoulder massage, the choice is yours.

A 45 minute treatment costs just £30 and you also receive a £5 voucher to put towards a visit to Top Knot Hairdressing, above the Riverside Natural Health Centre where this heel peel treatment is available.  Alternatively, have the heel peel on its own and pay just £20 and you'll still get the Top Knot voucher.

To book or for more information then please don't hesitate to contact me on 07794084666 or contact Riverside direct on the number shown in the picture.

Hoping to see you soon!! 

PS, a heel peel is also ideal too if you do alot of jogging and are prone to hard skin that cracks and becomes painful.  Guys can also benefit from this treatment especially if they are on their feet all day.  An all round great treatment to improve the health of your feet and make them more attractive to boot...boom boom!!

Beat the hangover.....naturally

We've all been there; gorgeous weather, fabulous company, the drink is flowing, having fun is the game, we convince ourselves another drink will be fine, we go to bed, we wake up a few hours later, inside the duvet....BOOOOOOOMMMMMMM!!!! hangover from hell.

Now there are countless over the counter remedies that are at hand to help us over this dodgy period of feeling/being sick, headache, furry mouth etc, but have you ever tried a more natural approach to this situation?  Not only could it work out cheaper but will work more in synch with your normal/natural body rhythms.

Most of the effects of a hangover are due to dehydration, so the simplest way to begin feeling better is to start taking on water, because who ever remembers to drink plenty before you go to bed when that last vodka seems far more tempting.  You also need to replenish salts within the body to enable the water to be absorbed more efficiently; to this end try drinking dandelion tea to replenish potassium or eat dandelion flowers in a salad.  Munching on a banana will have a similar effect.  If none of these are available, a packet of crisps will help instead.

Here is a list of other herbal remedies to aid your throbbing head and bubbling stomach;

Chamomile; works wonders for headaches & indigestion, especially if sweetened with a little honey.

Dandelion; great at stimulating the kidneys and liver to detoxify the body

Fennel; Eases nausea and indigestion when drunk as a tea.  Not to be used if you are pregnant or suffer with epilepsy

Juniper; As well as being a key ingredient in gin, it can help with the fall out too. A hair of the dog of gin and tonic with a dash of lemon and some honey has great restorative powers....just don't over do it again!

Lime; A glass of lime juice or slice in a glass of water is very restorative and energising.  It will also aid digestion too.  Lemon is similar also, in that it is refreshing, soothing, and helps clear post drinking fuzziness.

Milk Thistle; Aids in the protection of the liver from the effects of drinking, so can be taken daily as a preventative measure for any future drunken episodes.

Peppermint; Eases headaches, nausea & indigestion.  Drunk as a tea, or chew peppermint leaves to gain relief, and to freshen drinkers mouth.  not to be used if pregnant.

Rosemary;  Helps relieve tiredness and tummy upsets.  Use rosemary oil in the bath, or inhale if mixed into a burner.  Alternatively add Rosemary leaves as a food garnish.

And there you have it, a few natural alternatives to help you get off the hangover couch and back on the road to recovery.  Now where did I put the gin........

Natural alternatives for bites & stings

We are all currently basking in the gorgeous summer sunshine, but I'm sure some of us will unfortunately end up with the odd insect bite, or bee/wasp sting.  Last night I was feasted upon by some creature whilst I slept and now have several painful sores on my face and lip.

We can spray ourselves with expensive repellents that may or may not work on us and still get bitten by something else!  But can you believe that nature holds its own remedies to treat our maladies after we've been a main meal for some hungry midge!(slight hint of sarcasm, sorry), knowledge that we, the public, have largely forgotten about.  So please read on to discover a few insightful facts that could help you out if you find yourself at the mercy of the insect kingdom, you're first aid kit is empty and the local chemist is shut!

Firstly, try & identify what has actually tried to make a meal of you as this will dictate what treatment to use.  For instance, bee and ant stings are acidic so require an alkaline response to neutralise them.  A paste made from bicarbonate of soda and water applied to the spot will help, or alternatively use a crushed parsley leaf.

On the reverse side, wasp stings are alkaline so require an acidic remedy.  Use lemon juice, or cider vinegar to reduce the stinging/itching.  If you can see the stinger, use tweezers to remove it, grasping the sting below the poison sac.

Stung by a nettle? Use chickweed, plantain or a dock leaf and rub over the area.  Dock leaves are usually growing near nettles so that's quite handy, only don't get stung again attempting to grab one!

Dock leaf and a stinging nettle

Aloe vera is a cactus shaped plant that has a healing, soothing gel inside. Apply to insect bites and bee stings.  The gel contains natural anti-inflammatories and stimulates the immune system to reduce the risk of infection.

Chickweed can be crushed to produce a poultice or be added to creams.  It is cooling & anti-inflammatory and brings relief to bee stings and bites.

Crushed plantain leaves are useful in treating wasp and bee stings due to its anti-inflammatory properties.

Marigold petals, crushed, can be made into healing infusions, tinctures and lotions.  The petals are anti-inflammatory, prevent infection, used as a tincture with a compress, reduces swelling from bites and stings.

Finally, the good old onion, ideal for bee and nettle stings as well as mosquito bites.  Place a halved onion over the area for rapid pain relief. Onion juice is analgesic, and has anti inflammatory enzymes that act as antiseptics, reducing the risk of infection and act as an antiseptic.

So I hope you find something of interest or of use to yourself-me? I'm going to sit in the garden with an onion on my face

MB

New Opportunity

My change of focus for the business has finally received a big pay off this afternoon, almost a year after I decided to do less beauty/holistics and move more into massage treatments to aid sports recovery, fitness aches & pains, areas of huge interest to myself.

After applying for the position at the last minute last week, having gone through a stressful hour of trying to obtain the correct email to which I could post my cv, having a nervous interview yesterday, I can now reveal that from Monday I will be joining the pool of volunteer massage therapists for Notts County Football Club!

I am hoping that the experience will open up many more doors and exciting opportunities for me within the sports/fitness orientated industries.

GIVE YOUR FEET A SUMMERTIME TREAT

Do you cringe when you are faced at having to show your feet in public?  Are you embarrassed to wear sandals or flip flops?

Try a treatment designed to remove hard skin on your feet, quickly & painlessly.

YOU CAN SEE & FEEL THE DIFFERENCE STRAIGHT AWAY

A busy an active lifestyle can lead to the development of hard skin and calluses on the foot, leading to the area becoming uncomfortable and looking unattractive too, especially in the summer time when you want to be wearing sandals, flip flops etc, or just lying on the beach.

This treatment effortlessly removes excess hard skin leaving the feet feeling softer & rejuvenated, and they will look amazing too.  No more cracked heels, no more keeping your feet locked away in your shoes or trainers.

This treatment is suitable for anyone & everyone who has any hard skin on their feet.  You'll notice a difference straight away, with repeat treatments producing even more dramatic results.

This treatment would also benefit anyone who does yoga or pilates where working bare foot can aggravate the area and become painful.  Runners, joggers, anyone who participates in a lot of physical exercise that involves the feet, would benefit tremendously also.

Each appointment lasts approx 30 minutes and costs £20.  

All enquiries and bookings, contact Michael on 07794084666

NEW Upper & Lower Body Massages

Back massage has always been my most popular treatment with clients, be it on wellness at home days, corporate events, in the city or my home studio.  Although I no longer have a set routine that I keep to, as I treat the body according what issues needs addressing so each visit is distinctly unique in that respect.  What has stayed the same on the whole is the area that is covered, namely the back.  That's it!    

Recently I have been doing research on the net, youtube, going back to my anatomy & physiology books, and I have been doing a little bit of experimenting on some of my clients as in a kind of "Eureka" moment I came 

that maybe therapists in other disciplines have already discovered.  Clients may have back pain or soreness etc but tension can also be held in other parts of the body so it was then that I started including muscle groups from adjoining areas of the body into a back treatment.  And guess what?  The results were better and clients were more satisfied.  In some instances I include some changes in position eg, side lying, so this isn't a massage you can simply drift off to but if they are going to see improved results, the clients I have tried the treatment on, haven't minded a bit.

So I decided to call this simply UPPER BODY MASSAGE.

As well as treating the back, I also include the gluteals(bum), arms,shoulders from varying positions and angles, scalp(lying on the front & back), pectorals/decollete and forehead, working various facial pressure points to release tension, and restore mental energy.

The new treatment is 60 minutes long and is £30. 

 Available in the City Centre Tuesday & Saturday, all other times including evenings at my NG2 location.

From this, I have also come up with a NEW LOWER BODY MASSAGE, based on the same principal.  Areas treated include glutes, hips, legs, knees, ankles, feet, with pressure points worked on too.  

Again this is £30 for one hour

My original back and leg massages, are still available too

Contact me for further information or to arrange a booking. 

  

I've got an irritable bowel

No, this isn't a euphemism for anything smutty for those who know me, but now a diagnosed condition.

I have been saying for years that I thought I may have something similar but never bothered to have it properly diagnosed.  I have spent the last 8 or 9 years struggling with periods of being virtually a slave to the loo.  At first these episodes were few & far between, and I put them down to, if I was overseas, to the stress of travelling, change of water, diet etc.  Never was I more grateful to see the toilet in my hotel room when a bout of tummy truble made itself known on the NYC subway.  Thankfully I was just one stop away so did not have long to wait or far to run when I got off.

I have been in denial for so long.  I'd fob it off as having a bit too much extra spice in a curry, the food must've been close to its sell by date that sort of thing.  Now that I have not been able to afford to go overseas for some years now, that excuse carried no weight any longer.  

I am not sure what came first; the stress of doing things that resulted in an episode, or an episode that was recurring that would cause me stress & anxiety if I had to go out, but either way, this has been gradually spiralling out of control to the point that I fear having to go out just in case, fear of visiting friends and relatives in case it starts, fear of a car journey, long or short, that may leave me high & dry, miles away from any convenience.  Only the other week, I planned to go to the cinema.  I had missed the early showing so resigned myself to going at lunch time.  Over the course of the morning I slowly wound myself up by telling myself it would be busier, noisier & less enjoyable.  The walk to the cinema is about 20 minutes from my house.  Several minutes in, I had an inclination something bowel wise might happen.  A few feet further down the road and I get the familiar feeling of a huge amount of fluid flooding through my body.  At this point I know I have only 2-5 minutes to get to a loo before all hell breaks loose.  (On a side note I must say that this has happened many times whilst I have been in a class at the gym and I have had to bolt out the studio like Linford Christie.  I can now reveal that this is what has been happening, not that I am a total wuss who has gone outside to catch his breath :))

So there I am, in the middle of nowhere, knowing my guts are literally going to drop! Could I make it to the pub on the horizon? Doubtful, the idea of holding on until I got to the shopping centre was quickly dismissed.  So once again, as has been so often the case of late, I did my olympic sprint back home, just managing to get into the house before the ultimate release occurred.  Dog walks are timetabled around my bowel as they happen 3-4 times a day at pretty set times.  

Another excuse I used was that it was all linked to my hernia that I eventually got sorted this year(see separate blog post).  Well, with that out of the way, and no change in my condition, in fact it has gotten worse, what was a boy to do.  Admit defeat, swallow my embarrassment and go get it sorted.  The fact that I have changed to a much better practice helped in my decision making.  I dreaded having to go see my former gp, who was totally unsympathetic, unhelpful, disinterested in anything you had to say or presented her with.

So I told the doctor or my symptoms and history of the complaint, he examined my abdomen and such, and said that he was 99% sure I had irritable bowel but to rule out anything more serious, blood tests would be done just to be sure, the results of which I will get back this week.

He recommended a website to visit which details all the symptoms, causes, and tips to avoid explosive episodes.  It has been useful.  I had previously tried avoiding certain foods to no avail.  Since my gp visit I have started taking some Buscopan tablets.  At the moment I am starting with one a day;  the episodes are less frequent already though not totally gone.  I may go up to 2 a day and see what happens as well as what the gp will tell me on Friday.

The webiste is patient.co.uk and here is a link to the IBS page, rather have me wittering on about the causes etc, you've probably fell asleep reading this already;

http://www.patient.co.uk/health/irritable-bowel-syndrome

As things move forward, I will update this page with my progress.

24/5/13  Blood results came up negative for anything more sinister so the IBS diagnosis stands.  Been advised to self medicate with Imodium.

Benefits of Vitamin D

The sun is out!!! Unbelievable isn't it?  How long will it last? C'mon this is the UK, I think we know the answer to that one.  So while it is out, I am going to be out in it as much as possible, with suitable sun protection, so that i can top up my Vitamin D levels.  That's right, you can go out, and get healthier too, as sunlight is the best source of Vitamin D, as it helps our bodies synthesise it internally.

So what are the benefits of this free source of nutrition?  Firstly it helps the absorption of other minerals in the body such as calcium and phosphorus which are vital to bone health.  It also boosts the immune system, enabling us to fight off infection more readily.  Vitamin D may also be good for brain health too as we grow older.  

It can help us maintain a healthy body weight, helps us defend against cancerous cells, reduce the risk of female rheumatoid arthritis, reduce the frequency & severity of asthma attacks.

So there are plenty enough reasons to get your flesh out and give yourself a boost! 

Hernia Pt 4

As I write this, it is exactly 2 weeks since I was given the anaesthetic for my op at The Circle clinic, Nottingham.

The healing has progressed well since my previous post, the redness and swelling that looked angry has gone, my bruising has all but gone also.  I still have to be careful with Xena, our dog, jumping up on me to sit as it can jar the wound and cause so sharp intakes of breath.  I have tried walking her on a lead, but due to her ability to pull me along in her excitement to be out, is still too painful for me to do.  Managed 10 minutes last night and it felt very uncomfortable so I'll be waiting a while longer on that.

Ironically, I have made it back to the gym with no ill effects.  Yesterday, I did Aqua Aerobics, my first class in 2 weeks, and had no problems.  Today, I tasked myself to attempt one of my favourite classes, advanced aerobics, knowing that at the first sign of discomfort I would stop.  I decided to reign my enthusiasm in at being back to protect my self and not go "full on" like normal.  I made it through the heavily choreographed routine, with no twinges, pain or pulling so allowed myself to test myself slowly into doing a bit more.  No problems, so that is a huge victory for me and for the power of positive thinking as this was my first goal I wanted to achieve on day 1 of recovery.  I've also treated my first client today as well, a 30 minute massage, again, I felt no discomfort performing this.  My mantra moving forward, is, if it feels ok, do it but take care in the process.

Below is a picture of how the scar looks today;

Thank you for reading

Hernia Part 3

Hi, this is just a really quick post, to include a picture of how i am looking at the minute, almost a week after the procedure.  I am quite sore though moving, for the most part, as normal if a little slower.

I am still taking painkillers at night, in case I catch myself in my sleep, and I am also applying virgin coconut oil to it as well to ease the sore/tight feeling. My abdomen is also still swollen at the minute too.

Hernia Part 2

It is now 4 days since my operation and I've just completed my first significant walk of 2 miles, had been building up to it over the weekend.  It is not uncomfortable to walk, but I am aware of the stitches and can only only manage a snail's pace.

The day of the operation itself was stressful and not in equal measure.  The day before, the clinic had called to say that the procedure was being moved from 7.30am to half past midday, so I was preparing myself for a total cancellation down the line.  When I was called into the ward(Dave initially remained outside in reception)I was shown to a private pod/room with tv and recliner chair, made welcome and changed clothing into the operating gown and a fetching pair of paper pants!  

The staff were wonderful and attentive, the anaesthetist and surgeon both visited me to ensure I had no allergies to stuff, check what I was having done etc etc.  In fact every step from start to finish, I was made to confirm what i was having done was correct and reassured as to what why they were doing something.  Dave was allowed to keep me company in my pod until it was time to go to the theatre room.  I was introduced to everyone again, had a laugh(despite my fear and nerves at the sight of the operating table) and we all checked out each others tattoos.  On the table, I had a needle inserted into my left hand to allow the anaesthetic to be administered.  This felt quite sore and worsened quite quickly.  The surgeon himself admitted he didn't like how it looked so gave me pain relief and removed it whilst one was put into my right hand.  I had a brief whiff of what must've been the anaesthetic being administered and then I was awake in Recovery!

I had a nurse with me constantly, talking to me and checking i was ok.  I was surprised how lucid I was quite quickly, if a little dizzy.  After about 15 minutes I wheeled down to my pod, and when I was ok I could move, I was helped into the chair.  Checking that I was doing ok, I was a choice of sandwiches and a hot drink which I gulped down with the tv on.  D was allowed back in, I was given my meds to take and said that when I felt I was able, it was ok for me to dress into my own clothes.  After a few final checks, D wheeled me down to the car park and the car.  

The next morning, the clinic called to check the night had gone by with no complications and ask if I had any questions.  I have had v little bleeding with the procedure.  

I will post some pictures of the result soon.  I will have a barely noticeable tidy scar.  I will say one thing that has shocked me after the operation;  Very bruised penis and scrotum, literally the deepest purple!

Hopefully I will get more mobile and have less irritating, niggly pain in a few more days.

My Hernia Operation Pt1

With just a week to go before my hernia op, I thought I'd start with what will be a series of posts documenting my recovery.  I am having the operation at The Circle clinic, Nottingham, a private facility that takes NHS patients, and is a far cry from the antiquated City Hospital I was originally referred to by my former GP last year, an experience that freaked me out (I have a fear of hospitals) and the surgeon wasn't bothered about treating me as the hernia wasn't, and still isn't causing me any grief 99% of the time.

After swapping GP's I decided to get sorted this year, and The Circle has restored my faith in the NHS as this place looks more like an ultra modern shopping centre, with efficient, informed staff, that, although annoyed that I am going to have to take time out from work,gym classes etc, I am in a place that makes me confident I'll get a good job done.

Below is a pic of how my hernia currently looks

For those of you who are unsure what a hernia is, here is some info from the NHS website;

A hernia occurs when an internal part of the body pushes through a weakness in the muscle or surrounding tissue wall.

Your muscles are usually strong and tight enough to keep your intestines and organs in place, but sometimes they are not, which causes a hernia.

What is an inguinal hernia?

An inguinal (pronounced "ingwanal") hernia is the most common type of hernia. The hernia can appear as a swelling in your groin or as an enlarged scrotum (the pouch containing the testicles), which may be painful. The swelling will often appear when you are lifting something and disappear when you lie down.

There are two types of inguinal hernia:

• An indirect inguinal hernia is the most common type of hernia, which can occur at any age and is more likely to cause pain in the scrotum.
• A direct inguinal hernia is more common in older men and rare in children.

What causes an inguinal hernia?

An inguinal hernia usually occurs when fatty tissue or a part of your bowel, such as the intestine, pokes through into your groin at the top of your inner thigh.

It pushes through a weak spot in the surrounding muscle wall (the abdominal wall) into the inguinal canal. The inguinal canal is a channel through which blood vessels to the testicles pass in men and through which the round ligament passes in women.

What happens during surgery?

There are two ways that an inguinal hernia repair can be performed:

• open surgery – where one cut is made to allow the surgeon to push the lump back into the abdomen
• keyhole surgery – a less invasive but more difficult technique where several smaller cuts are made, allowing the surgeon to use various instruments

So there you have it, I go into surgery next Thursday, April 4, I will keep the posts coming as time allows, and include pictures of how the healing progresses and the finished result.

MB

My IFS 2013

So last weekend, a group of friends and I, braved the arctic conditions, and travelled up to Blackpool for the annual (my 2nd) International Fitness Showcase at the Winter Gardens.  Basically it's a massive convention where fitness freaks, instructors and enthusiasts all get together and do a bucket load of classes over 3 days, brought to together by Chrysalis Promotions and some of the top fitness presenters from around the world.

In total, you can do 19 sessions over the weekend.  There are so many sessions to choose from; aerobics, step, boot camps, conditioning, Zumba, spinning, seminars etc, plus a sizeable market area to spend your hard earned pennies.

So after travelling up Thursday afternoon, Friday kicks off with an 8am start with Mashed Up, a Hi-lo Aerobics session with Nottingham Virgin Active's Rachel Holmes who happens to be my aerobics instructor.  An ideal start to the weekend, as the choreography is already rooted in my head.  A great session with video screens that cut an interchange with what the live DJ was playing.

with Ms Holmes & pals

Next up is Piloxing, something that I never got round to the previous year. The premise is a fast paced combination of boxing, ballet, and pilates to burn fat and sculpt muscle. Shoes off and I'm on it.  The atmosphere was electric, and the class fantastic, 5 instructors on stage include Pilox creator Viveca Jensen.  The soundtrack is out of this world, the exercises v tough but not repetitive with no stopping between tracks.  For me, this was the kind of class Les Mills Body Attack/Combat would love to be like.  Pilox was truly an amazing experience.

Opting to miss the 3rd session, and have a nose around the stalls, my next session at 12.00 was Reebok Easytone Step, again another first for me.  A different type of conditioning class on a squishy step, which proved tougher than I imagined as you have to use your core to maintain your balance throughout.  Neil Bates & Kelly Reed Banks made great presenters and another hour was soon over and time for Lunch.

Next up is Absolution with Kelly Reed Banks, which was an hour of core & ab HIIT training.  Tough straight after eating but very enjoyable with a fab atmosphere.  Working in pairs on  some moves with complete strangers is a great ice breaker!

So next at 3.45 is Aero Dance with Pawel Oracz & Peter Dragovic, a Latino vibe to Hi-lo aerobics in the large Zumba Ballroom.  I don't know if its the sheer size of this hall and the large capacity crowd, but every time I am in there, any choreography skills I have go completely out the window and this was no exception.  After 30 minutes I admit defeat and make my exit.

Finally, back in the Ballroom (groan lol) for Hi-Lo Trio with Rachel Holmes, Steve Watson and the inimitable Stuart Harrop for an hour of super choreography, camp humour and belly laughs!  I am cursed again, knowing Rachel's moves I thought would be my saving grace;  I got the guys steps but not hers.  Anyway I am determined not to be defeated and make it through to the end!

With Carrie Chapman, Rachel Holmes, Kim Avery & Stuart Harrop

Day 2

It's 8am again, it's Rachel Holmes again, and this time another first; Burlesque Chair Dance.  Now I am very self conscious at the best of times so learning to let myself go and walk slinkily around a chair to the sound of Etta James "Make Love to You" and Shirley Bassey "Hey Big Spender" is harder than some folk would imagine!  Anyway, nailed it, in a fashion, and had a good laugh to boot!

Swapping my initial choice, I go and give Piloxing another go and again it doesn't disappoint, with a slightly different routine but still an awesome time was had.

Another Hi-lo session next in the Baronial Hall with Katie Bulmer Cooke. This is a much more intimate venue and I feel more confident about my ability to pick up the choreography.  The room is pretty much packed and warms up quickly.  A delightful routine from a really upbeat, chirpy presenter, with everything brilliantly broken down so as to be easily picked up and then expanded, I really let myself go in this one, LOVED it.

Next, Steve Watson's Master of the Step.  The room is HUGE, and PACKED!  I'm having trouble seeing exactly what he is doing, so even after 5 minutes I am frustrated.  10 minutes in, I admit defeat.

After Lunch, it's time for more Hi-Lo in the Ballroom (there's a pattern developing here with large rooms) for The Boys are Back in Town with Steve Watson, Ceri Hannan & Lincoln Bryden.  Again, I finally learn that huge crowds and a large venue are not my strong point and quickly hold my hands up and accept the fact and decide t sit it out.  Due to my frustration, I decide to call it a day and go prepare for the evening's Gala Dinner which then leads us to 

Day 3

Despite getting to bed at 1am, I am up early and at The Winter Gardens for 8.15.  With a 11am car journey home, this will be my final class of the weekend, and I am determined to get my confidence back!

What better way than a Hi-Lo aerobics session "Dance Days vs Cllub Nights", basically a 90's rave on steroids with complementary glo sticks, presented by Martin Jensen in top to toe Cyberdog gear which made me wish I'd not worn my tops earlier that weekend. WOWOWOWOWOWOW, just what I needed.  I knew the music from classes in Nottingham so was quickly singing along, the choreography is stunning and Martin's stage presence very motivational and uplifting.  More importantly, the slightly smaller venue, and smaller crowd works to my advantage and I'm burning on all cylinders again!  Plus, the music gets speeded up again and again, the video presentation at the back of the stage is brilliant, and it does feel like my my former club kid days with heavy pulsating teutonic beats and dazzling light show.  Absolutely perfect end to the weekend!

So that was it, another weekend over, and surprisingly, I wasn't suffering with stiffness in my muscles to such an extent that I was paralysed.

Met some great people, old & new and the weekend is a must for anyone even remotely interested in group exercise, with classes for all abilities/ages catered for.  

Next years event is the 10th anniversary and will be held 21-23 March 2014

IFS 2013 Blackpool part 1

It's that time of the year again, when the UK's fitness enthusiasts pack up and move northwards to Blackpool for 3 days of fabulous and motivating fitness classes, presentations etc from some of the world's top presenters.

But it also gets really stressful knowing what to pack!  Last year the weather was scorching, this year, it looks like we're in for snow/blizzards and high speed winds.  

The IFS blog proper to follow next week

How foods can relieve stress

Stress can cause headaches, insomnia and anxiety, but but by eating certain foods, the effects can be reduced or relieved.

Anti stress B vitamins;  Stress puts a lot of pressure on the fight or flight hormone, Adrenaline, but B vitamins support their function and help reduce stress levels.  Primarily vitamin B5 & B6, which can be found in wholegrains, dairy, liver, dark leafy vegetables, shellfish, wholegrains & soya beans.

Antioxidants;  these fight the free radicals created by high levels of stress in the body that have been shown to cause premature ageing, cellular damage and mental impairment. Vitamin E found in nuts & seeds, Selenium in shellfish, wholegrains and nuts, Zinc in oysters, ginger & seeds, Vitamin A and Carotene found in fish oils, egg yolk, orange/yellow fruit and veg.

Vitamin C;  is essential for peak adrenal gland performance & is also a good antioxidant.  Eat more Vitamin C rich foods when stressed, as the body requires more of it during these periods and the body cannot store Vitamin C within itself. Fruit, vegetables, berries, tomatoes.

Magnesium, calcium, potassium;  Magnesium & calcium both become depleted during stressful periods.  Increasing their intake will help with insomnia, tiredness, restlessness, irritability and mental fatigue. Magnesium - wheatgerm, wholegrains & nuts. Calcium - dairy produce, green leafy veg, can induce a calming effect. Potassium - celery, avocado ward off mental confusion & depression.

Chromium & slow release carbs;  Following the adrenaline rush brought on by stress, the body then goes through an energy slump.  To help combat this eat complex carbs such as wholegrains, beans, lentils as these release energy gradually and aid in the mood boosting hormone serotonin.  Chromium found in yeast, wholegrain bread, potatoes, chicken, lamb, green peppers, balances out blood sugar levels.

Common stress busting foods!

• Banana - rich in potassium and carbs, are perfect for keeping energy levels high and stress levels low.
• Tomatoes; rich in vitamin C, beta carotene and potassium.  Also contain lycopene which is thought to help protect from cancer.
• Chicken - chromium balances blood sugar levels
• Eggs - boost levels of vitamin B and chromium
• Pumpkin - Source of Vitamin A and beta carotene, a good antioxidant.
• Potatoes & Lentils - complex carbohydrate slowly releases its energy and helps in the production of serotonin.
• Cherries - great source of Vitamin c to ward off free radicals.
• Salmon - an oily fish, is a good source of vitamins A & B.
• Cauliflower - Vitamin C & potassium, both are depleted by stressful episodes.
• Peas - good source of Vitamin B
• Broccoli - Good source of Vitamin A & potassium for healthy nerves

Using Exercise to combat stress

Like me, I'm sure you go through days where you literally feel like your head is going to explode as lots of little, niggly things start to build up in your head and wind you up the more you think about them.  Usually these things are hardly earth shattering or on a normal wouldn't warrant a second thought and would go over the top of your head but sometimes they are like a delicious poisonous cocktail to the that little chitter chattering little demon that sits on our shoulder doing his best to be heard, winding us up, causing self doubt, and stressing us out!

We've all heard about stress reducing techniques, using yoga & meditation, talking with friends to calm you down, but one of the best ways to release all the pent up frustration, stress & upset is to exercise!  Channelling all your negative emotions into an activity not only releases feel good endorphins into your brain, but your aggression will subside and you will sleep a heck of a lot better too.

So what kind of activity should you do to release your pent up emotions?  Firstly you should choose something that you can physically do for a prolonged period of time and suits your fitness level.  If you are a novice and decide to give advanced step a go, you may just make your stress even worse if you struggle to keep up with the rest of the class. A combat combat/boxing class may work for you, as you can envisage the source of your anger stress as you workout;  I would regularly envisage my partner in Body Combat if I had been seriously stressed out by some of his more irksome requests, and in my head, quite literally beat the stuffing out of him as I was exercising.  Very cathartic I must admit.  Above all though, whatever you decide to pursue, you have to choose something YOU ENJOY!

6 tips to exercise away tension;

1. Take the time to exercise, at least 3 times a week if not daily if you have a hectic schedule. Exercising straight after work allows you to release the stresses of the day, allowing you to have a more restful evening.
2. Choose something that matches your physical & mental needs.  Don't force yourself to do a team activity if you hate it or loathe competition in others as this will be counter productive.
3. Mentally prepare; think what has pissed you off since your last exercise session, keep them with you as you begin your session; the mind will cleanse itself of the negativity as your go through your work out.
4. Exercise duration; some people feel calmer after 10-20 minutes.  Personally, I need a good hour til I feel like I'm somewhere back to normal.  Do what feels right for you.
5. Post exercise, enjoy the feeling of release, have a hot shower, breathe in the fab feelings flowing through you, imagine negativity being washed away by the water and steam.  Have a post workout hot beverage with friends, chat, gossip, laugh, you'll feel much better!
6. After your session, get back on the life train with a better attitude and outlook.  Tension may start again at some point but the more you get into the exercise routine the more generally relaxed you will become.

So what are you waiting for?  Get out there and start ridding yourself of all that tension. Think of the secondary benefits of doing it; you will lose weight, look fitter, make friends, and feel wonderful!!

My fat loss journey update

Update;  so it is now almost a year since I began this journey, 304 days the fitnesspal app says.  My weight has levelled at 70kg while people are still telling me I look slimmer. Tis true my muscle definition is more pronounced but I am not losing anything now.  I still eat carefully, have the odd cheat day and enjoy it.  I am still keeping up the swimming, weekly if possible, and also started going to aqua aerobics.  Now I always thought it was easy exercise for OAPs but I wanted to give it a try as I felt confident enough in this new body to bare myself in a group of other people. To say I love it would be an understatement; If you put the same energy and commitment into the exercises as you would in a normal group exercise class on dry land (lol) it is a really challenging workout.

The only blip I have to contend with this year will be my hernia operation in April which will mean I wont be able to exercise for at least 2 weeks then be careful for several weeks after that, including no dog walking.  I am fearful that I'll put weight on during this period so will be watching my intake just to ensure it is kept to the minimum.

Update 2;  

It's December 2013, and it feels weird reading the above entry as it seems so long ago yet this year has just flown by when I analyse it.  Mentally, I don't feel like the person who wrote the above, I feel a lot stronger in some aspects of my life, my exercise being one of them.  Rather than try and talk myself out of something by thinking up an excuse why not to do it, I just get on with it now and worry later.  In class, I have finally moved to the front of the class rather than shy away at the back, and I love it, more room, see what's happening better and more of an opportunity to show off lol. It's a confidence I never thought I would achieve.

I am still on the 'diet' with weekly cheats, and I have lost perhaps another 4-5 pounds, but my definition is greater and I can look in the mirror and not feel disgusted with myself, or not bother looking in one at all!!

The operation was a huge success, don't know why I was worried.  I was actually back doing Aqua and Advanced Aerobics by Day 13 of recovery, so determined I was to get back into shape, and I didn't gain a pound.

So as another year ends, I feel fitter and more confident than perhaps I ever have as an adult.  Don't be deterred from pursuing your goals, be they fat loss or something else.  Be determined and more positive and success will ultimately come.  

Below is the link to my original post at the very start of my weight loss journey http://michaelsynergy.blogspot.co.uk/2012/10/my-fat-loss-story.html

Natural Remedies for high blood pressure

Once thought of as a middle-aged man's disease, and I reluctantly include myself in this as I too am a sufferer, high blood pressure is increasingly becoming more evident amongst the younger population especially women.

Fatty diets, high intake of salt from processed foods, binge drinking, stress,  smoking and lack of exercise are all factors that can lead to the development of high blood pressure. 

So what is high blood pressure?  Blood is pumped around the body by the heart as we all know.  As blood moves along the arteries, pressure is exerted along the artery wall.  In healthy individuals, these walls are flexible and allow blood to pass through easily.  If your blood pressure is high, this causes the artery walls to be less flexible and cause pressure to build along them.  Severe cases can lead to heart attack or strokes.  High levels of bad cholesterols in the arteries can cause blockages which can also lead to arterial problems and heart complaints.  If you suspect you have high blood pressure, consult your gp before embarking on any exercise regimen or trying any herbal remedies.

A balanced diet, regular exercise can help alleviate the pressures on the artery walls,  but so too can some traditional herbal remedies.  Plant extracts help reduce blood pressure in the following ways; firstly, they can thin the blood allowing it to flow easier through contracted arteries.  Secondly, in conjunction with a healthier diet, they can help reduce cholesterol in the blood, and finally they act as an antioxidant, inhibiting the formation of plaque in the arteries.

Here are the best herbs that are believed to help reduce high blood pressure;

Turmeric;  A bright orange herb commonly used in Indian cuisine, and is a relative of ginger.  Can be found dried or as a tincture.  The herb's active antioxidant lowers blood fats & cholesterol and help prevent blood clot formation.  Also strengthens the arterial walls.

Garlic;  Not only good to fend off vampires, but exellent for your heart too.  Garlic lowers blood pressure, reduces blood stickiness and lowers cholesterol, as well as dissolving blood clots.  Many experts believe the tiny odour free garlic pearls to be less effective in their abilities.

Hawthorn;  available as a tincture, this herb regulates blood pressure, both strengthening and balancing the circulation and heart itself.  It dilates blood vessels to help prevent heart disease, especially coronary arteries.

Rosemary;  The oils and flavonoids found in this aromatic herb help inhibit free radical damage to the arterial walls thereby reducing blood pressure.  Circulation is strengthened and improved.  Rosemary tea is a pleasant heart tonic.  The herb is also good for reducing stress & anxiety, a risk factor to high blood pressure.

Shitake;  This oriental mushroom has many therapeutic benefits.  It can lower cholesterol by up to 15%.  It's active antioxidants inhibit the formation of plaque along the arterial walls.

Here is yummy warming soup including ingredients to protect your heart;

Sweet Potato & onion soup

Onions have also been shown to help lower blood pressure

You will need;

• 1kg sweet potatoes
• 2 sliced large onions
• 2 cloves of garlic, crushed
• 2 diced carrots
• 1 teaspoon of oil(olive or coconut)
• 1/2 teaspoon turmeric
• 1 litre vegetable stock
• 225ml natural yoghurt

Gently fry the onions in the oil until they are soft and transluscent, do not burn. Add the chopped sweet potatoes, garlic, turmeric and carrots, and saute for several minutes.

Add the vegetable stock an bring to the boil.

Simmer for 25-30 mins, until the vegetables are nicely tender.

Blend the mixture in a liquidiser or use a hand blender

Bring back to a boil before adding the yoghurt.

Stir well & serve.

How does your body deal with toxins?

With the media constantly informing us of the increasing levels of obesity, chemicals in our food, the dangers of eating too much processed/fast food and drinking excessive amounts of fizzy drinks, it is worth thinking how our bodies deal with all of this. Our internal organs are constantly battling to eliminate harmful toxins from the body, so as to ensure it remains healthy and operates at maximum efficiency.

Everything we eat & drink is broken down to release the bits our body needs while the unwanted by products & toxins are converted into waste so that they can be expelled as urine, faeces, sweat and carbon dioxide.

Ordinarily a healthy body is very efficient at performing these tasks but when it is faced with an onslaught of things it does not like being fed into it, it can be become over burdened with toxins, finds the removal of them harder to complete so the toxins begin to be stored within the body itself.  As the levels of harmful toxins become ever higher, the organs of the body start to function less efficiently, the immune system begins to suppress itself and our overall state of well being drops.

SYMPTOMS OF TOXIC BUILD UP;

• regular headaches
• constant fatigue
• poor complexion, dull hair & eyes
• high levels of catarrh, congested sinuses
• cellulite, water retention, bloatedness
• sluggish digestion, constipation, irritable bowel syndrome
• mood changes, depression and anxiety
• weakened immune system

So let's have a look at the organs that deal with toxin removal and how they can be impaired;

The lymphatic system; basically our toxin removal road network that runs parallel to our veins.  Toxins and waste drain into this network and are transported to specific sites called nodes where they are filtered out.  NB: these toxins are transported only by muscular contractions in our body eg walking etc.  Someone with a very sedentary lifestyle will transport toxins less efficiently than an active person.  When there are high levels of toxins in the body, the lymphatic system slows down leading to toxin build up.

The skin;  every pore in our body eliminates waste be it sweat or sebum (oil). The state of your skin is a mirror of your health, as stress, poor diet, toxin build up in the body manifest as a poor complexion.

The kidneys work together to filter our blood, removing toxins and getting rid of them as urine.  They also  play a role in regulating the amount of fluid in the body and processing any by products from our digestion.  Excessive alcohol and persistent infections from a weakened immune system can cause kidney damage.

The lungs filter out any airborne pollutants such as carbon monoxide enabling oxygen to enter the bloodstream and carbon dioxide to be removed.  High levels of toxins in the body can lead to recurrent health problems such as catarrh, an indicator of a weakened respiratory system.

The liver processes everything that enters our body.  It has many functions including the removal of toxins from the bloodstream.  Harmful substances are neutralised by the organ, turned into bile and sent to the intestines where they are expelled as faeces.  If the liver becomes overworked, rather than neutralise toxins, it begins to store them.  This can lead to problems and can be the cause of diseases such as diabetes, hepatitis & liver cirrhosis

Digestion; as food passes through our body, all the nutrients are absorbed whilst any waste & toxins are expelled when we go to the toilet.  Helpful bacteria in our guts are important to the absorption of nutrients.  If these become depleted due to poor diet, toxin overload, antibiotics, then food remains in the intestines, half digested.  This can lead to a number of conditions such as constipation, irritable bowel, and painful wind.  

As you can see, this is the kind of damage a poor diet can wreak on our body and demonstrates all the more the importance of a well balanced healthy diet whilst avoiding highly processed foods.  Small changes now, can lead to big health benefits in all our futures.