Exercise Log 2014

Here we go again.  After last year's effort of making a note of every class & gym session i did, and read the results last week, I feel compelled to do it again for another 12 months.  

It shall be a challenge, I'm sure, especially as I'm not doing the Fitness Convention in Blackpool this March, so I will be spending the year making up for lost sessions. Obsessed? Me?  Maybe.......This year I am not adding dog walking but concentrating solely on gym work.

Here we go then.......

Jan 1 - Jan 10;  2 X HiLo Aerobics, 1 X Step, 6 X HIIT, 1 X TBC, 1 X Aqua

Jan 11 - 20; 1 X Step, 1 X HIIT, 1 X Aerobics, 1 X TBC, 1 X Aqua

Jan 21 - Feb 4;Step X 3, Aqua X 2, Aerobics X 2, TBC X 2, HIIT X 5

Feb 5 - Feb 25; Aqua X 4, Step X 3, Aerobics X 2, TBC X 3, HIIT X 6

Feb 26 - March 20; Aerobics X 4, TBC X 3, Step X 3, Aqua X 4, HIIT X 6

March 21 - April 7 (experiencing back problems has made me miss some classes) Step X 2, Aerobics X 1, TBC X 1, Aqua X 3

April 8 -22; 3 X Step, 2 X Aqua, 1 X Aerobic, 1 X TBC, 5 X HIIT

April 23 - May 1; 1 X Aerobic, 2 X HIIT, 1 X TBC, 1 X Aqua

May 2 - May 12; 3 X Aqua, 2 X TBC,2 X HIIT, 1 X Aerobics, 1 X Step

May 12 - June 3; 4 X Step, 4 X Aqua, 3 X Aerobics, 6 X HiiT, 3 X TBC

June 4 - July 1; 4 X Aerobics, 8 X HIIT, 4 X TBC, 5 X Step, 4 X Aqua

July 2 - July11; 3 X Aqua, 1 X Step, 2 X Aerobics, 4 X HIIT, 1 X TBC

July 12 - July 28; 2 X Step, 2 X Aqua, 2 X Aerobics, 2 X TBC/HIIT, 4 X HIIT

July 29 - Aug 16 3 X Step, 3 X Aqua, 2 X Aerobics, 3 X TBC, 6 X HIIT

Aug 17 - Aug 26; 2 X Step, 3 X HIIT, 1 X Aerobics, 2 X TBC, 1 X Aqua

Aug 26 - Sept 9;  2 X Aqua, 5 X Aerobics, 4 X HIIT, 1 X TBC, 2 X Step, 2 X Pilates

Sept 10 - Sept 28; 4 X Aqua, 3 X Aerobics, 2 X TBC, 3 X Step, 5 X HIIT

Sept 29 - Oct 14; 3 X Step, 2 X Aqua, 2 X Aerobics, 3 X Body Conditioning, 4 X HIIT

Oct 15 - Nov 21; 6 X Aqua, 2 X Pilates, 6 X Aerobics, 7 X TBC, 9 X HIIT, 5 X Step

Nov 22 - Dec 10; 3 X Step, 3 X Aqua, 2 X Aerobics, 2 X TBC, 1 X Pilates, 3 X HIIT

Dec 11 - 31st 2 X Aerobic, 3 X Pilates, 4 X Aqua, 4 X Step, 1 X HIIT, 1 X TBC

With Rachel Holmes at Nottingham Pride

Farewell to our fabulous Vik, 30/5/14

Andrew Scott covering for Rachel Holmes 20/3/14

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