Precision Movement's KT shares her favourite healthy Christmas cocktails so you can enjoy the festivities without incurring too much damage!
As the days and nights get colder it's tempting to reach for warm foods that give your comfort but may not be nutritionally beneficial. Nutrition is an integral part of recovery from injury and pain as well as supporting a healthy happy lifestyle.
You really want your food intake to be doing the following:
1. Reducing inflammation in your gut and in your body overall. Inflammation stresses your immune system which means healing and recovery are compromised. You want to promote healing and recovery by reducing inflammation.
2. Nourishing your body with antioxidants, vitamins and minerals for healing and recovery and for all the vital processes for a healthy, happy functioning body.
3. Fuelling your adventures or your rehabilitation is that's where you are currently at! Whatever your life is filled with you want your food intake to support you so you have the energy to enjoy it.
A quick and easy way to fulfil all these criteria and even take with you on your adventures is with this incredible rich hot chocolate drink. It's loaded with anti-inflammatory foods such as coconut cream and super antioxidant rich cocoa powder containing maca and cacao as well as plenty of vitamin E from the fresh almond milk. I drink it as a bedtime warmer when I make my hot water bottle at night.
Rich Hot Chococo
* 1 cup fresh pressed almond milk
* tablespoon coconut cream
* 1-2 tablespoons Of The Earth Superfoods Hot Chocolate powder
* Stevia to taste
Place the almond milk in a saucepan on the stove and heat gently so as not to burn it. Place the almond milk and all the ingredients in a blender and whizz up. Drink with joy and let the nutrients heal you!
I am always looking for ways to make your rehabilitation journey more beneficial so you can get back to a life of freedom and adventure - the life that you truly want to build, share, cherish and remember. As a movement specialist I am focussed primarily on the biomechanics of alignment and your movement patterning. However, I fully appreciate a comprehensive approach to healing and recovery, so I have created a 12 week mailout that helps you address all aspects of your lifestyle during your rehabilitation with Precision Movement.
Star qualities of the 12 week mail out:
* It will keep your mind focussed on your rehabilitation during your 12 week journey
* You'll get bite sized reading recommendations for your How To Eat Move and Be Healthy book on other areas that contribute to your healing and recovery
* Helpful reminders that you can refer back to on the things I teach you in the studio
* Tonnes more free information in links, books, articles, videos, audio guides and other sources
* Inspiration and motivation for the tough moments!
This will be available to new clients from September onwards. However, if you would like to receive the bailout for an added boost to your training and rehabilitation then please sign up HERE. It will only be available to "oldies" (!) until the end of September 2016 - so sign up to avoid disappointment!
I have a secret to tell you... I've been drinking this super amazing antioxidant loaded drink every morning this year. And it makes me feel super virtuous! So I thought I'd finally share it so you can be virtuous too. Also it's more of a winter warmer than a spring/summer refresher so it's more apt for October.
KT's super antioxidant Winter Warmer drink
juice of 1/2 a lemon
juice of half a lime
1/4 teaspoon of Clear Spring matcha green tea powder
A slither of fresh ginger grated
2 teaspoons of baobab powder
manuka honey to taste
Boil the kettle and place all the ingredients except the honey in a mug. Fill the mug with hot water and stir until all the ingredients are blended nicely. Add making honey to taste. You're good to go! I take mine in a KeepCup so I can enjoy on my morning commute :)
I knew this would catch your attention - everyone loves a freebie, me included.
I start my year long remedial sports massage course this month. As part of my training I need to log 100 practice hours. So I need willing candidates to practice on... Cue the Freebie!
I'll be setting up a massage clinic on Friday afternoons in Mayfair from 4-7pm. You can book in for a complimentary 45 min massage by emailing me or Rosie by email or phone. There are only three slots available each week so you'll need to book early.
A small fee of £20 is required to cover the room rental but the actual massage is 100% complimentary.
If you cannot make Friday afternoons I may do some extra appointments but they will be scheduled around my working week and cannot be substituted for regular training sessions.
Practicing complimentary massage with KT will be available from September 25th 2015 - June 24th 2016 excluding all holidays and subject to my availability. For more information on scheduling please speak with Rosie or myself.
Form an orderly queue.... :)
I'm always trying to think of ways to recreate the sessions you do in the studio for your to travel with or do at home. As you know, consistency is the key to getting better faster.
I have considered doing video clips of exercises but I'd rather not have your attention on a screen when it should be on your body and how exercise feels. So, I've come up with something I think is much much better! I'm going to trial audio recorded training sessions.
1. It's the closest recreation of doing a session in the studio with me but without me.
2. You'll hear my motivating little voice saying all those helpful little analogies and KTisms that get you in the right alignment doing the right movement.
3. You can take your focus into your body and use a mirror for feedback instead of looking at a screen.
4. You can put on your headphones anytime, anywhere and inconspicuously do your programme. You'll look like a total pro in the gym! ;)
5. You'll be more motivated to do that third and final set instead of just doing the bare minimum two. You know it's the last set that really counts!
First come first served... for the freebies!
I'll be trailing the bespoke recorded training session for free for the first three people to email me. I think one has already gone now so there are only two free ones left. Just inbox me at KT@precisionmovement.co.uk and I'll record your latest home programme for you to download and listen to whenever, wherever.
Going forwards, bespoke recorded sessions will be charged - fee upon request!
Freebie for all
As as a preview, and due to popular demand, I've recorded a demo above. It's a 10 minute guided postural meditation that you can listen to on your commute to work or on a 10 minute break during your day. You can do it sitting or standing. Let me know what you think!
For those of you not working with me at the moment, if you don't understand what the analogies in the recording mean please do feel free to book a postural session with me so I can teach you. Once you know what all the references are the recording will make much more sense!
If you would like me to send this recording to you directly so you can download it to your phone please ask me in your next session or email me at KT@precisionmovement.co.uk.
After last weeks blog about checking in with your goals for the last quarter of the year, I thought I'd follow that with some motivational inspiration. Sometimes we get so bogged down with the day to day stuff we forget the big picture reasons for living and enjoying life. So here are the Precision Movement phrases to live by... Everybody say Om!
1. You are what you absorb
Sadly just eating the right foods is now not enough if you are not absorbing their goodness! How do you know if you are absorbing the nutrition you eat? Well you should feel good for eating highly nutritious food but most of us don't know what good feels like if we have only what we feel like now to compare it to. So my recommendation would be to get your gut tested and see how functional it is. See our partners page for contact information on Karen Maidment and Hannah Richards who can help with this.
2. Movement is the foundation of life
From the movement of blood and transport of nutrients and removal of toxins to getting around town movement is absolutely essential for life. It's also really important to move well, efficiently and effectively to minimise injury and discomfort. I believe movement is as important as breathing, eating and sleeping. Stagnation leads to injury, depression and indifference. So move more and move well - if you need some help with this you know where I am.
3. Your body is a thoroughbred
We can take our body for granted. We don't think about what it does every day to enable us to live, to see, to hear, to communicate, to move, to breathe, to digest food. Our body is a gift, it is our house and we should take care of it like it's a thoroughbred race horse or a top of the line sports car. You wouldn't put sludge in a sports car so don't put rubbish in your body. You want to nurture your body, feed and water it well, give it sunlight and fresh air, move it regularly and give it a bit of challenge every day to make sure it can withstand the toughness of life.
4. Study your user manual
Too many people assume they know how to move well. Here's what happens - we are born, we teach ourselves to move (amazing!), we continue to learn good movement and sports in childhood and hopefully our teen years. Then we go to university and we either continue (super amazing!) or we stop moving. Then we go to work and it's basically all over. I'm generalising here but you get the idea. When we enter the work place we teach our bodies to adapt to the sitting work environment which can give us all kinds of issues. The greatest gift you can give yourself is re-learning good movement either through a sport like martial arts or dance or working with a movement specialist to support you and get you back to your sports.
5. If you don't use it you lose it
I am a personal testament to this! If I don't exercise regularly I start to lose my strength, my stability my tone and my shape. Many of the people I work with begin to lose their postural endurance and flexibility. You've got to make an ongoing commitment to yourself to maintain your body. You'll live a longer happier life if your body is agile, functional and well taken care of. It really comes down to loving yourself enough to take care of yourself.
6. Get in your discomfort zone
Comfort doesn't lead to growth or change. I purposefully placed myself in some very uncomfortable situations this summer to remind myself what it's like for my clients to change movement patterns and posture - it can be frustrating and uncomfortable both physically, mentally and emotionally. So I do know what it's like to start something completely new - I highly recommend it regularly. The joy comes when you master something that you've been struggling with - that's growth, that's change, that's a life worth living and an example worth setting to your children, friends and family around you.
7. Movement is a constant teacher
I'm finding more and more as I work with clients watching them learn and connect with their bodies that movement serves as a fantastic teacher. No matter how long you have been training you can always learn some new movement or reconnect with how movement feels in your body. To me, mastering movement is not about just exercising it is about really understanding how your body works and serves you. I highly advocate using movement and sports for challenge and personal growth. I am still humbled by movement - it's always been my greatest teacher.
8. Mind over matter
Firstly the brain is the control centre of movement. We don't move unless the brain is motivated towards something. Many things are involved in the motivation of movement. One of the important factors is how you feel about/towards that intention. If you dislike what you are doing your brain gives a different output in contrast to if you do like what you are doing. So, when moving, even if the movement or exercise is something you don't particularly like, train your mind to find the benefit in it and feed that information through the brain and attach it to the exercise. The brain/mind/body will avoid things it doesn't like - so override the dislike factor - reframe it. The saying mind over matter is never more true than it is here!
9. Be present
When anyone comes to work with me in the studio yes there are reps and sets and alignment and gains and goals etc. But what I really think they gain is the experience of being present in their body. It might sound a little kooky but going to the studio or the gym and just going through the motions, the reps, the sets, thinking about work or what you'll do afterwards is really not as beneficial as being present with your body for your workout. Movement is an enriching educational experience. It's an outlet, a form of expression, a release of energy or a way of conjuring up energy. But all this good stuff only happens when we are present in our movement. It's like anything really - when you are present you are alive and the experience is banked. When you are somewhere else you're just wasting what you're doing in the present.
So there you have it - 9 magical philosophical paragraphs to live by. Now go forth and conquer... :D
I'm a bit nervous about writing this blog. When you write about accountability you really need to be accountable yourself right? I can't believe it's almost the end of 2015. As I get older I begin to get quite panicky about how quickly life passes particularly when it comes to business development and growth. The point of all this is to expose my goals for 2015 to you all again and find out what I have done already and what still needs to be done, in the hopes it will spark some inspiration in you all about what you still have left to do for 2015.
My 2015 goals - recap
I've read 8 books this year so I'm on track with that! Check out my top 4 summer reading recommendations here.
My Meditation practice is going ok. I do an average of 3 meditations a week which is better than any other year I've tried. Now I know when I need a meditative time out to rest my brain and quiet the noise. I'd love to do meditation every day so I'll definitely make a bigger effort for the last part of the year. I've been accepted on to a 10 Vipassana silent meditation retreat in October where I'll be meditating all day so I'll make up for lost time then!
The Gratitude journal is something I do every day. I've only missed a few days this year. It's probably the best goal I've ever set myself. It's easy to complain about what we don't have but really we are so lucky. Expressing gratitude for what we have puts us in a wonderfully productive mindset too!
I did go away early in the year to Prague which I really enjoyed. I also took a staycation in late July to enjoy London and then took a trip to Sicily in mid-August. And as mentioned above I'm doing the silent retreat in October for 10 days. I'm giving myself bonus points for time out I've taken already this year. I find it really hard to do!
I had planned to produce a free eBook this year which is not yet completed but other freebies are coming in the last quarter of the year which I'll reveal in the next couple of blogs. I am also working on an outreach project which I'll be talking more about in 2016.... Watch this space!
My sports massage course is booked and I've added A-level biology which I need for planned study later on. I also added in a Japanese language course over the summer. Konnichiwa! Ogenki desuka? 😉
The Vietnam trip will not happen for me this year. I've been so busy with work that I've not been able to recruit a sufficient number of people to come with me. Maybe next year...
I bought my bike in January and I've been cycling with my Dad 4 times this year. Not quite every month but better than nothing at all!
So as you can see, I'm as human as you. Some goals I've done well with, others not so much. I am really happy about the reading, meditation and gratitude journal. But I can tell you, if I hadn't set any of these goals I probably wouldn't have achieved much this year!
Anyway, my point of sharing this is for you to check in with your own goals for 2015. What do you still have left to do this year? It's ok if your goals have changed and it's also ok if you haven't achieved some things you wanted to. Don't give yourself a hard time. Evaluate objectively - perhaps it was unrealistic for this year, look at the deep rooted motivation for your goals. What can you still do in 2015?
My closing message is - just do it. You cannot live 2015 over again. So if there are still goals to achieve this last quarter then do it. That's what helps you grow and makes your life interesting and enjoyable.
My work as a rehabilitation specialist is an important but relatively small part of health and wellness. I always try to give as much verbal advice as I can along with reading material and tonnes of motivational and moral support! But sometimes we need a little extra... Freebies anyone? ;)
I'm offering an hour of my time throughout the months of September and October (to the first 15 people who sign up) to sit down and ask me anything about your health and wellness that you feel will support your work with me in the studio - (coffee and treats included obvs). If you are not currently a client of Precision Movement you can still book in with me - we don't discriminate here!
All you need to do is:
1. Think of up to three topics you would like help with or would like to change. It could be a nutritional question, how to optimise your sleep, how to fit your home programme in to your life more optimally, to a new goal such as climbing Everest!
2. Email me direct to book yourself in and list the topics you would like to chat about with me so I can prepare accordingly.
3. Meet me at The Atrium restaurant at Grosvenor House Apartments and we'll discuss the topics and formulate a plan about how to integrate changes into your life for a healthier happier you.
How does that sound?
Contact KT direct at KT@precisionmovement and with the subject line "an hour with KT". Valid through September 1st - October 31st 2015. Appointments subject to KT's availability although we'll try to accommodate as much as possible. Appointments are non-transferable and cannot be rescheduled once booked.
The buzz word for 2014/2015 is hack - which basically means shortcut. If you are an entrepreneur like me you need to be efficient with all the other stuff that takes you away from working or having fun in life! Introducing KT's 4 top breakfast hacks to make at home upon a request from a client.
1 min smoothie
Prep time: less than a minute
Smoothies are great but I always find they take a bit of prep time so when your priority is to get out of the house in the morning. You can prep most of your smoothie the night before by adding fruits and veggies that do not need to be cut in the blender and then adding the cut fruits in the morning just before you blend. Cutting fruit and leaving it means it will oxidise and lose its nutrients.
Use a blender that you can put a drinking lid on so you can blend and go. I recommend The Nutribullet.
KT's Go-To Get-Out (#GOGO) 1 min smoothie
Put in blender the night before or put in a sealed snack bag and put in the fridge overnight.
Handful of Spinach
Handful of blueberries
Handful of raspberries
Tablespoon of coconut oil
2 tablespoons of Raw cacao powder
2 tablespoons of Great Lakes gelatin
In the morning chop up a banana and add a nut milk like hazelnut or almond or coconut water. Blend all ingredients for up to 30 seconds place your drinking top on and you're good to leave the house with a nutrient packed breakfast to start the day!
1 minute yoghurt brekkie
Prep time: 1 minute
To really save time, buy a one portion yoghurt rather than a big tub. I like full fat Greek yoghurt. Pack up a portion of berries, nuts and seeds of your choice and store them in a seal packed bags for use as needed. Add in chopped banana. Add 2 tablespoons of Great Lakes gelatin for an added protein boost. If you need a sweetener use raw natural honey or agave nectar. Stir up and enjoy.
Prep time: 10 seconds grab & go
For those who love a good protein filled breakfast try making egg sausage and cheese muffins. You can make a batch to last you through the working week for a grab and go solution for energy that lasts to lunch time. If you prefer a lighter option go for veggies instead of meat. Let them cool fully then pack them in a tupperware box, tin foil, or in a sealed snack bag and store in the fridge.
Prep time: 4-5 mins
If you have 5 minutes to prepare a breakfast with a difference make up pancake batter beforehand and store it in a squeezy bottle. Heat the pan, and squeeze out your pancakes which take about a minute each to cook. Serve with berries and banana or full fat yoghurt. This is great solution for a house full of kids that need to be fed and out the door to school on time!
My healthy pancake recipe
1/2 cup bobs red mill pancake flour
1/2 cup almond flour
1/4 cup raw cacao powder
1 egg beaten
1 tablespoon coconut oil
almond milk to preferred batter consistency
I also add 2 tablespoons of milled flaxseed Q10 mix
I serve it with plain yoghurt, chopped banana, strawberries and a drizzle of agave nectar.
Breakfast hacks 2 features next week which is a selections of the best grab and go breakfasts around town and a few of my favourite places for longer sit down breakfast meetings too!
Happy breaking your fast! :p
At Precision Movement we often work in conjunction with medical experts and therapists to help clients get better faster. We've hand picked specialists in orthopaedics, physiotherapy, osteopathy, specialist chiropractic, nutrition, lifestyle and stress management. Our MO is to get you better - whatever that takes we'll make it happen. We want our work to benefit you at the right point in your recovery so we may send you to another specialist first or in conjunction with the work we are doing.
So here are our hand picked specialists and a bit about how they could potentially help you. Click on the links below to find out more about them and how to contact them.
Lucy Bransgrove is a private visiting Physiotherapist who specialises in back pain and injuries as well as working at Kings College Boys School in Wimbledon as their pitchside sports physio. Lucy provides treatment at the Precision Movement studio as part of our injury rehabilitation programme.
Heidi Grant is a NUCCA Chiropractor and specialises in head and neck trauma as well as how the alignment of the head and cervical spine affect the whole body. Patients range from professional athletes to those recovering from strokes, neurological disorders, chronic pain, and common injuries. I work in conjunction with Heidi a lot to help clients hold their adjustments better.
London Orthopaedic clinic
If you require more medical and invasive interventions from trauma or long term degenerative changes, Precision Movement recommends patients to The London Orthopaedic Clinic on Wimpole Street, W1. Founded by Mr Brian Cohen, it houses a team of 14 surgeons and specialist physicians who I would trust with my life!
Philip Waldman at Chelsea Natural Health
Philip Waldman is the owner of Chelsea Natural Health clinic and my personal Osteopath. As a local practitioner to my home I am always recommending his treatment to clients if they are close by. Many of my clients have said he has magic hands! He is truly gifted.
Karen Maidment at Pure Body Balance
Karen Maidment is a Functional Diagnostic Nutritionist and is my go-to girl for all the inner workings of the body. Karen provides a comprehensive assessment of the digestive and hormone systems and helps you heal your insides with anti-inflammatory nutrition. She has also written a book called Meals that Heal which I have found invaluable. If you need any kind of nutritional support I highly recommend Karen - she does much of her work by Skype so don't let her home town of Cheltenham put you off!
Richard Skudder at Pure Sports Medicine in Kensington
ure Sports Med Richard Skudder is the Osteopath at Pure Sports Medicine Kensington and specialises in the biomechanical aspects of human movement, injury prevention and injury recovery. Richard helped me overcome my elbow tendonitis last year - a great practitioner.
Avni Trevedi at Avni Touch in North London specialises in women's and paediatric healthcare. Avni sees many women while they are trying to conceive, during their pregnancy and when the baby arrives often treats both mother and child.
Joanne Halstead is a remedial sports massage therapist working from practices in Mayfair and Shoreditch. She works with clients who need regular release work as a result of their sports and the stresses of every day life. Joanne comes highly recommended by me personally as I've hugely benefited from her treatments.
Fabs Massage Fabian Adami is a remedial sports massage therapist who has worked with Precision Movement clients to assist in their recovery from injury. He often works with rugby players. Having received treatment from him on a number of occasions I can highly recommend him. Fabian works in Putney and also offers a mobile service - visiting you at home which comes in very handy for us time poor busy folk!
Fitness Adventure Travel
Rob Tynan's company, Fitness Adventure Travel provide bespoke fitness travel life changing experiences. I am due to lead a trip to Vietnam this year for F.A.T and I highly advocate setting yourself a challenge like this and gearing your training towards it. Life is for enjoyment, adventure and experience, and if your training can support this then all the better!
Florence Parot is a Sophrologist specialising in sleep and burnout. As you know I for me sleep is an essential foundation of health and wellness. It's where we heal and recover both mentally. For those really struggling with the quality and quantity of their sleep Florence can help you. As a former corporate ladder climber Florence knows how burnout starts, what it feels like and how to recover from a total crash.
Be Sophro is owned by Dominique Antiglio a sophorologist who specialises in birth preparation, stress management and preparation for special events. Sophrology combines gentle movements, visualisation and meditative practices which make it a comprehensive system for mental and emotional support and rebalance.
In summary, at Precision Movement we are specialists in movement - in rehabilitation and strength conditioning. We also highly advocate optimising all areas of your health and well-being and that's why we have picked these specialists for you should you ever need their assistance.
Let's face it, I'm hard to sum up in a tidy little phrase - though many have tried! So I asked my lovely clients, the recipients of my knowledge and expertise to describe their experiences of working with me. My fabulous web/video/media guys at SquareGlu sprinkled magic dust over it to produce this little movie...
Thanks to to my lovely clients for taking part - I did tell you I'd get you your five minutes of fame! And thanks to SquareGlu for making such a professional end product.
Popcorn at the ready.... ;)