Fitness Pilates is here

Good morning folks,


Well, by whatever higher power was in my corner last weekend, I did indeed pass this course so am on track to be able to deliver this at The Riverside in the very near future.  I have a test group lined up to go through the logistics of being in the big Room 2 and to allow me to get used to the exercises in the clinical setting.  Sessions when they go live will be catered for a maximum of 4-5 persons.  Interest has been very high so it'll be a case of book on quick or lose out.  Just need to finalise days and times with Riverside then I can get the paypal payment system up and running or pay by card when you see me when I have my payment machine with me.

Here is a bit more about Fitness Pilates, shamelessly poached from the website

What is Fitness Pilates 
Fitness Pilates is a modern, research based group fitness class created for the apparently healthy adult. It is neither remedial, clinical nor is it designed for rehabilitation. Fitness Pilates utilises all of the principals and includes many of the mat work exercises in traditional Pilates, but offers modifications, diversifications and updated exercise prescription to provide a controlled body conditioning program appropriate for the general public.

Fitness Pilates is a complimentary class aimed at all levels, ages and abilities. It is general level incorporating  basic Pilates techniques and exercises in a non intimidating and easy to follow way.

If you have any questions or would like more info, then please don't hesitate to contact me via the usual channels.

Til next week
MB

STOCK UP ON GARLIC FOR GOOD HEALTH

Just a short one this week, as I've been busy with funerals, Fitness Pilates training and getting caught up with all the Paralympics and US Open Tennis on tv.  Just to let you know that there will be no appointments this coming Saturday as I'm away at a fitness event in Saturday....so by Sunday I may be taking to my bed, sore & broken and in need of massage therapy myself.

Depending on how the FP pans out(eg if I pass it) I'll be popping up more details asap.

We've all over indulged on spicy curries I'm sure and still been able to taste the spices the next day, or been stuck in a crowded lift, bus or train with the all consuming smell of garlic leeching out of someone's pores making you want to gasp for air, but did you realise how beneficial garlic is to our health?  

Garlic is such a wonderfully versatile food and is part of a family of foods that include onions, shallots & leeks.

It is widely recognised now the health benefits of garlic in promoting the well being of the immune system, the heart, and its antioxidant properties in maintaining a good circulatory system.  Garlic also stimulates our natural immune system by enhancing the cells vital to fighting infection & disease.  Studies also suggest that garlic can help lower our levels of cholesterol in the blood.

Garlic contains geranium, known as an anti cancer agent, and has been shown to retard the growth of tumors  in human test subjects.  If you suffer with high or low blood pressure, Garlic can help balance out these extremes. In addition, it stimulates the production of substances in the arterial walls of blood vessels, that causes them to relax, which helps prevent arteriosclerosis so reducing the risk of heart attacks & strokes.  Prevention of this condition can also help males suffering with erectile dysfunction & impotence due to the improved level of blood circulation through the body.

Garlic also helps regulate blood sugar levels and is ideal for ridding the body of parasites in the gut.  Garlic is also packed with protein, potassium, Vitamin A, B, B2, C, calcium & zinc.  Garlic aids in the process of removal of harmful free radicals in the body and also increases the production of bile to help reduce fats in the liver.

Until next week, stay safe

Drink lemon water to improve your health

What drink is stupidly cheap to make, keeps skin glowing, aids in digestion, can help you lose weight and is packed with vitamin C? No not some sugar laden squash from the pound shop but something far more natural.  Lemon water.  Squeeze the juice of 1  lemon into your favourite type of water, and boom you're sorted.  So simple.

While those in the know have been gulping down citrus-flavoured water for ages, some lemon water benefits have just begun making the rounds on the health and fitness circuit in recent months. But is it really all true or just a load of old rubbish?

Lemons are loaded with vitamin C, potassium, magnesium & copper but there are 5 benefits to drinking them that you might not be familiar with.

Aids in digestion and detoxification

Because lemon juice’s atomic structure is similar to the digestive juices found in the stomach, it tricks the liver into producing bile, which helps keep food moving through your body and gastrointestinal tract smoothly. Lemon water also helps relieve indigestion or ease an upset stomach.
The acids found in lemon juice also encourage your body to process the healthy nutrients in your food far more slowly. This extended absorption time means insulin levels remain steady and you get more nutrients out of the foods you eat which means less bloating. Lemon water benefits the enzyme functions in your body, stimulating the liver and flushing out toxins. Because it’s a mild diuretic, you might find yourself needing a wee more often which also gets rid of unwanted toxins. All of this helps detox body & skin.

You'll also have a bumper supply of Vitamin C, good to fend off coughs and sneezes as it helps strengthen our autoimmune system.  The high levels of Vitamin C also help fight free radicals leading to a clearer skin, improved collagen production leading to a a smoothing out of fine lines and wrinkles.

Regularly sipping on lemon water can help you shed those unwanted pounds. That’s because lemons contain pectin, a form of fibre found in fruits.  Pectin helps you feel fuller for longer making you less likely to snack on less than ideal foods. Lemon water helps your body stay hydrated, improving your mood & concentration.
Try and avoid that early morning caffeine hit from something from Starbucks, lemon water can give energy levels a boost  without the caffeine crash.
Additionally, just the scent of a lemon has been found to reduce a person's stress levels and improve feelings of happiness and well-being.

Let me know how you get on

Until next week, stay safe

What is a knot?

Here is a question I've been asked often of late

Basically a knot is position on muscle fibre that has repeatedly been over contracting  due to bad posture, faulty biomechanics or overuse.  Healthy muscle fibres should move across each other like sheets of silk or satin.  Stress, and chronic dehydration can also cause muscles to become knotty as the fibres lose their inherent flexibility and mobility.  The knot forms on the overly tense muscle causing pain & discomfort, blocking blood flow to the area and the removal of waste products from surrounding tissues and cells, causing these to back up, like an accident on a busy road with cars stuck behind it.

Knots are very common but that doesn't mean they are harmless or normal.  Chronic stress can lead to micro tearing of muscle fibres causing scar tissue.  If left untreated, the muscles fibres continue to lose their elasticity causing, yes you guessed it, even more knots.  That's why I also recommend regular massage treatments to maintain, literally, YOUR good health, flexibility and range of movement.  

Until next week, stay safe

Try these foods to reduce stress

Therapeutic, relaxing or deep tissue massage, skin treatments to address ageing, problematic complexions, hopi ear candles, Relaxology, corporate massage and wellbeing at home events and more. For all treatments details and prices, please visit my blog by following this link http://bit.ly/1tk17xQ  Good morning folks, Just a few points to bring up this week.  I've made a few changes to my treatment blog, one or 2 things have been removed or altered including availability times.  To be up to date, I invite you to visit the page via the link beneath the logo (the bitly one) With the C word hovering in the ether (and I've already seen shops and restaurants reminding us to book Xmas lunches etc), may I refresh your memories that I offer my services at small gatherings eg family get together, "pamper" parties, a max of 4-6 people within the city boundary ONLY.  So if you're thinking of having a few friends round, consider having a massage therapist in your conservatory to add something different to your proceedings.  Again, the details are via the link below the logo. I make my apologies in advance, but please be aware that if you have an appointment already booked with me over the next 2 weeks, I may have to contact you and reschedule.  Unfortunately, my grandfather died in the early hours of Thursday morning at the age of 105 (would've been 106 in Oct) and at the time of writing (Friday), I have yet to receive word of the date and time of the funeral.  I hope you understand if I have to reschedule you. WHICH FOODS SHOULD WE CHOOSE TO REDUCE STRESS?   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 Until next week, stay safe MB Facebook Twitter My Blog Email Instagram How many times have I heard this? :) Coming soon; Fitness Pilates utilises all of the principals and includes many of the mat work exercises in traditional Pilates, but offers modifications, diversifications and updated exercise prescription to provide a controlled body conditioning program appropriate for the general public. This program will complement the benefits of regular massage treatments and can be introduced into a treatment proper.  1 to 1 sessions and small group training.  For more info or to express an interest, call or text me 07794084666 Subscribe Share Tweet Forward Copyright © 2016 Synergy Therapies, All rights reserved. Our mailing address is: 2 Glaramara Close NG2 1LD synergy_therapies@icloud.com unsubscribe from this list    update subscription preferences

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IS MASSAGE A PART OF YOUR LIFESTYLE?

IS MASSAGE A PART OF YOUR LIFESTYLE AND HEALTH REGIMEN?

For the majority of Brits, the quick answer to this is "NO".

Unlike other countries, where massage is viewed as an essential part of a healthy lifestyle, the UK lags behind in its attitude towards this beneficial therapy.  Too often it is looked upon as something dodgy, sexual or a pampering treat.  If your view happens to be one of those, you are missing out on so many good things in your life that regular massage could bring to it, benefits such as improved moods, boosted metabolism and immune system.




Whether you need to benefit from relaxation, a reduction in muscle tension or to attain relief from a chronic, painful condition, a therapeutic massage can enhance an individuals overall sense of well being both emotional & physical, improving the quality of life.

Massage is for all ages, benefits the ill, the injured and the stressed, below is a chart of a variety of conditions that benefit from this therapy

 

Anxiety and depression	Asthma and Emphysema
Back, leg, and neck pain	Cancer
Carpal tunnel syndrome (repetitive strain)	Chronic Fatigue syndrome
Dislocations	Fibromyalgia
Fractures and edema	Gastrointestinal disorders
Headaches	Inflammatory conditions such as arthritis and bursitis
Insomnia	Kyphosis and Scoliosis
Multiple sclerosis	Parkinson’s disease
Muscle tension and spasm	Palliative care
Post-surgical rehabilitation	Pregnancy and labour support
Sports injuries	Strains and sprains
Stress and stress related conditions	Stroke
Tendinitis	Whiplash

Massage should be an essential part of your health plan, regardless of if you are an active person or sedentary, by providing the body with the following health benefits;

• pain reduction or elimination, improvement of joint mobility, reduction of muscle tension.  Muscle tissue is very clever, it can adapt to injuries to continue to function though at a reduced capacity.  How many of us get a niggly twinge in area where we had an issue months, even years before. This is because when your injury was healing, scar tissue & damaging adhesions formed, both of which reduce performance, flexibilty and produce discomfort and pain.  Massage can help break down adhesions and scar tissue thereby increasing flexibility, increasing strength due to the increase of oxygen through improved blood flow to the area.

• increased circulation, boost to the flow of lymphatic vessels lead to an improvement of your immune system, so you look and feel healthier due to the amount of toxins within the body being flushed out of the system.

• reduction in stress levels, anxiety and feelings of depression by acting upon the levels of the stress hormone cortisol.  Cortisol also enables the body to store fat cells in & around the abdomen, allowing fat cells to mature and grow larger.  The enzyme fat cells produce leads to the production of more cortisol that leads to the storage of more fat internally.  Therefore, an indirect benefit of regular massage, could be a reduction of fat cells/weight due to the treatment acting on the cortisol levels in the body.  In addition, massage can reduce cellulite by working upon the subcutaneous fat stores.  Massage places your body in a relaxed state that enables the body to reduce stress and in turn take the opportunity to begin repair of neglected parts of itself, for example damaged muscle fibres.

Taking an holistic approach to the body, regular exercise, healthy diet and yes, regular massage treatments allows your body to heal both inside and out, both physically and mentally.  The key strength to massage is as a preventative measure, having a trusted massage therapist in your "healthy corner" to stop conditions occurring before they cause you problems.

Until next week, stay safe

MB

How long do you spend online?

Good morning folks,

HOW LONG DO YOU SPEND ONLINE?



Did you see the news the other day?  The average Brit spends the grand total of 25 hours a week on the internet/mobile device, while this figure rises to 29 hours for those aged 16-24.  For some, this addiction to a digital life has led some people to try and detox, gradually weaning themselves off all things net based.

The internet has revolutionised our lives but this has led to cases of internet addiction.  Like addiction to drink or drugs, cases are being reported of people suffering stress & anxiety when having to be separated from their various devices with more serious cases having to go into therapy to cope with the "coming off" period.  

For some, in order to address any future problems that may arise from going onto the internet too often, there is a tide of people looking to take a fresh look at the role of technology in their lives and taking a digital detox to achieve a better tech-life balance.

Taking time off from internet based activities appears to bring health benefits, such as improved sleep, reduced stress & anxiety, a more productive and happier life.  On the downside, in a report compiled by Ofcom, 16% of the 2500 adults sampled, worried that they were missing out on something by being offline.  

Going on holiday soon?  Many people use their holiday period to take time away from the online world completely so if you are concerned about the amount of time you spend on the net, this might be a good time to try it, especially if wifi is patchy at your resort.  People report feeling more grounded after having their access to the net removed or restricted.  Amongst adults, the use of social media apps such as Facebook, Snapchat and Messenger have surged from 28% in 2014 to 43% in 2016.

Until next week, stay safe