relaxation

My secret antioxidant loaded winter warmer drink!

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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 :) 

FREEBIES!

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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.... :) 

 

Precision movement philosophy phrases to live by

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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 

Your last quarter goals for 2015!

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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 

 

Reading

I've read 8 books this year so I'm on track with that! Check out my top 4 summer reading recommendations here. 

 

Meditation 

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! 

 

Gratitude journal 

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! 

 

Time outs 

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! 

 

Selfless service  

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! 

 

Education

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? 😉

 

Fitness 

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. 

Precision Movement's hand picked specialist partners

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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

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.

 

NUCCA 

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.

 

ONYX 

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

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 

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.

 

 

 

 

Precision Movement's inspiring summer book recommendations

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As many of you will remember I set myself some pretty hefty goals this year.  One of them was to read a book a month. I haven't quite stuck to this time frame but I have read 6 books this year so far! :) 

 

I try to think of many random ways I help make life a little easier for you all. So at this critical time of year when you are packing for your vacation and you realise you haven't got a book to read on the beach I have put together a list of my top four reads from this year so far. Now you can't say I don't look out for you all... ;p Without further ado my four hand picked book recommendations for summer 2015...

 

Winning Without Losing by Martin Bjergegaard

Probably the best business book I've ever read. Martin interviewed many of the top entrepreneurs on the planet asking them how they find and maintain what he calls the new dual optimum (a fancy phrase for the more globally recognised "work/life balance"). Hugely inspiring, with some great instant take-aways and broken into manageable chunks so you can read a chapter then take a dip in the pool, read a chapter then go for lunch. I'd recommend it if you need to recharge your business brain. 

 

13 Things Mentally Strong People Don't Do by Amy Morin 

Amy has a brilliant personal story to tell about her hardships and how she overcame them by NOT doing what mentally strong people DON'T do. If you're feeling a bit beaten up right now then this is a good booster for the spirit and the soul.  

 

When I Stop Talking You'll Know I'm Dead by Jerry Wientraub 

For a lighter story that reads more like a novel try Weintraub's life story of becoming a self-made man in Hollywood. With anecdotes about Sinatra, Elvis and a host of celebrities and musicians it's an engaging and fantastical story of a man who has lived what seems like a charmed life but he's worked his absolute socks off for.  I love his chutzpah - every good business person needs that! 

 

 The Road to Character by David Brooks

This is my most recent read.  I actually went to see David being interviewed in May which was a real treat.  This book is all about cultivating the eulogy virtues. We're pretty good at the CV virtues but perhaps not so focussed on the virtues that develop our character - such as bravery, kindness and selflessness. David takes 9 inspiring people from history who have made a difference to the world with their strength of character. He explores their lives and how they developed their eulogy virtues.  It's a beautiful and humbling read - good for an ego check! 

 

For those of you who are jetting off for the summer I wish you happy travels. Be safe. Make memories. Enjoy every moment. I'll still be posting so keep reading and read a book or two - it's really good for relieving stress! 

 

The Life Resolution - the only one to make - EVER

Happy New Year
Happy New Year

Have you set your New Years resolution (NYR)?  No?  Good!  Don't do it.  Seriously do not set a New Years resolution this year.  Here is what is faulty with the NYR...

Faulty goods

Often we set a short term goal that can be achieved within 3 months - to stop smoking, lose weight, go to the gym, stop drinking so much etc.  Some of us achieve it most of us lose interest.  If we do achieve our goal (yay - well done you!) we are prone to slip back into our old ways and vow to ourselves in 9 months we'll try again.  

Why?  Because life is too important.  We are creatures that seek out good times and fun.  We want to participate.  So how do we deal with the conundrum of good times v being good?  

Golden Goods!

Precision Movement challenges you to set a Life Resolution (#liferez). The liferez is a lifestyle change.  It starts with taking a good look at your life and saying what can I change here to be healthier, happier and have optimal wellness and enjoy my fitness?

Instructions

The liferez is exceptionally easy to assemble.  You choose your changes and when, where and how to implement them and the reasons for doing so.  Ideally make one small change each month.  If you feel your change is successfully implemented and fits well with your life then go on and change something else.  

Completely customised

Your liferez is designed by you.  You can choose anything you would like to improve from as little as one less cup of coffee per day to taking your first vacation in 5 years.  We all have different needs, priorities and responsibilities so make changes that serve your life.  If getting to the gym 5 days a week is impossible for you then don't include this in your liferez.  Seek out what would work better for you.  Measure your progress by your own life yard stick.

Second class post and loving it

The liferez is an endurance event - it's your life.  You wouldn't want to sprint through your life akin to same day DPD delivery would you?  You'd want to take your time, sit in the post office for a while and enjoy the view, take a few travels, maybe get lost and redirected before arriving at your destination a la 2nd class Royal Mail.  With the liferez you'll make smaller steady changes that you can work into your life over time.  They'll take a little effort in the beginning but will soon feel routine.  

T&Cs

With the liferez you will value the T&Cs and you get to make up your own.  My T&Cs are based around the 80/20 rule.  80% of the time I am golden and 20% I splash out and throw caution to the wind.  My T&Cs stipulate that after my splash out I return to my golden ways and this keeps my liferez in check.

Guarantee 

The great thing about the liferez is as long as you use it consistently it has a lifetime guarantee.  It will always serve you.  

Want to know more about TheLifeRez?  Follow me on Twitter and use #theliferez or on Facebook. Contact me at KT@precisionmovement.co.uk

Sophrology - how it helps pain & injury

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This week I had the fortune to interview Dominique Antiglio, a Sophrologist and owner of BeSophro.  Formally an osteopath from Switzerland, Dominique found her patients pain was highly linked to stress and how they perceived and reacted to daily life situations.  She trained in Sophrology as a means of helping her clients further and now teaches the technique exclusively in private and group sessions here in London at 58 South Molton Street practice in Mayfair.  I have personally benefited from this amazing technique and it is a great pleasure for me to share what Dominique has to say about relaxation and how it helps your healing and recovery.

KT:  What is Sophrology?

DA:  It is a mind body transformation technique that helps you deal more effectively with daily life occurrences - ones that may ordinarily stress us out.  It is a practice based on a philosophy and can also act as a therapy as well.  It uses breathing techniques, dynamic relaxation, visualisation and gentle movements to bring about change in the body and mind and to make you consciously aware of these changes.

KT:  Who can benefit from Sophrology?

DA:  Everyone!  I mainly see three types of people.  People who are stressed out and have physical pain related to their stress such as back pain or headaches.  I also specialise in birth preparation for pregnant women.  The third type of clients I see are people who are interested in their own self-development and want to expand their awareness and reach their full potential.

KT:  Do you work with clients who have physical pain?

DA:  Yes I help clients to discover if the pain they have expresses something in their lives that needs addressing.  Often physical pain can have an emotional or stress-induced cause which results in a seemingly 'random' relapse of pain until you take the time to look deeper into why the pain is occurring.  Once we establish what may be related to their pain I help them access resources to deal with underlying issues and beliefs associated with thier discomfort.

KT:  Do you think stress contributes to physical pain?

DA:  Enormously.  More than most people think.  The slightest change in the nervous system can change your breathing and the way your brain and mind functions.  It is a cascading affect - one system will affect the next system which affects the next and somewhere in that chain is the musculoskeletal system.  I believe the body is a very subtle and sensitive machine.  When any stimulus comes our way we take a conscious decision on how to deal with it.  Sophrology gives you tools to deal with your reactions to stress and stimulus that result in a better outcome for your body and mind to minimise the chances of it affecting you physically.

KT:  How often would you advise practicing Sophrology?

DA:  If everyone in the world did 5 minutes of Sophrology the world would be a much better place!  We would all have more freedom in our lives, in our thoughts, we would make better decisions, and be happier.  For use as a therapy I would advise 3 times per week for 15 mins.  If you practice the technique more, you'll experience more of the benefits!

KT:  How long does it take to learn Sophrology?

DA:  I teach people the basic techniques in 4-5 sessions.  You could do less than this and have it serve as a one off source of relaxation but to really achieve changes that you can keep benefiting from it is worth investing the time for 4-5 sessions.

KT:  How do I learn Sophrology?

DA:  The best way to learn is from a practitioner.  It helps to have a voice guiding you through the practice until you become more familiar with it.  I allow my clients to record their sessions so they can practice alone as well.

KT:  How long do the benefits of practicing last?

DA:  The more you do the longer the affects last.  My clients say the affects can last for 1 day and up to 5 days.  The response is individual.  If you are able to get into a regular daily practice the results are ongoing.  I recommend practicing 10 minutes a day for 7 days in a row to experience changes.

KT:  What are the limits of Sophrology?

DA:  Although Sophrology incorporates gentle relaxation movements the technique does not align, stabilise or strengthen areas of weakness or poor posture that may be contributing to physical pain.  Sophrology is not analytical so for work on a deep rooted emotional trauma I would refer on to a psychologist.  The technique also does not include any touch based therapy so if you have a blocked rib or a mal-aligned neck or spine I would recommend out to a manual therapist.  Sophrology is exceptionally compatible with all therapies though and can serve as a daily tonic - a way of being present, calm and quiet.  In my practice it has worked well as part of the healing and recovery of more serious illnesses, injuries and conditions.

KT:  What is the essence of Sophrology?

DA:  It is to improve the connection of mind and body and to be present often what I refer to as connecting with yourself.

KT:  Can you share a simple technique that people can use now?

DA:  One of the basic techniques we use in Sophrology is to slow the exhalation part of breathing.  This helps to bring the body into a state of relaxation. Inhale for 3 counts then exhale for 5-7 counts.  Repeat this breathing a few times in a conscious way and then try to maintain it for 2 minutes to start feeling a change.

KT:  Where can I learn Sophrology?

DA:  I teach BeSophro classes at 58 South Molton St, Mayfair, London.  I see clients for private sessions and in groups.  My next introductory session is and costs just £10.  It is a chance to try Sophrology to see if it a technique that would work well for you and your life.  I have a taster session BeSophro Taster on 12th February 2014 and my next Short course begins on January 15th 2014.

For more information on BeSophro classes with Dominique please visit www.besophro.co.uk.  Contact 07527 587 177 and info@besophro.co.uk.