Precision Movement presents Samantha George from H Personal Coaching to explain what Adrenal Fatigue is and how it adversely affects healing and recovery.
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.... :)
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.
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.
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!
One of the number one questions I get asked is how to I avoid back pain? Nearly all of us will experience back pain at some point in our lives. But how wonderful would it be to minimise the risk of getting back pain? Read on to find out how.....
We all know too much negative stress is bad for us and some of you may know that it affects us physically. Stress is part of our lives and it helps us achieve success and conjure bravery when we need to step up to the plate. You have a stress threshold - a line that once crossed begins to compromise your immune system. It slows your recovery and healing rate so normal repairs that should occur result in tissues getting left and more damaged. This can be as small as an ulcer or a big as your back pain. The best source of information I can give to you is about your perception of stress and I cannot say it better than Health Psychologist Kelly McGonigal in her recent TED talk. It's 8 minutes and a revelation you will not want to miss out on.
2. Lack of movement
You are designed to move. Sustained poor posture is a major cause of back pain and structural damage. Make sure you move throughout the day. If you are desk bound, walk around the office, take the stairs for a few flights, leave for a lunch break. In the recent article "The making of a corporate athlete" by performance psychologists Jim Loehr and Tony Schwartz that was published in the Harvard Business Review it is recommended that every person does at least 2 strength training workouts a week for endurance and to promote mental and emotional recovery.
3. Poor posture
Sit, stand and walk tall. If you are exercising, exercise tall. Another major contributor to back pain is poor posture. If you already have back pain then poor posture will make it worse! You may be blissfully unaware that your posture is bad but if you are currently pain free it is well worth investing the time and effort to work on your posture to minimise the risk of injuries occurring. In this day and age, with the mountain of information and specialists to help you there is no excuse for poor posture. Seek help.
4. Repetitive faulty movement patterns
This is an extension of poor posture but relates more to exercising with poor form. I have seen so many clients walk through my door who hit the gym 5 days a week but when I assess their movement patterns it is clear they do not have good technique and their movement patterns are contributing to their pain. If you are working out in the gym and have not had any guidance at all in the past 6 months then ask a professional to look over your technique.
5. Poor nutritional intake
Your nutrients for every day micro damage to your body come from food. Food provides you with the building blocks for repair, to create new cells, to strengthen your muscles, to strengthen your bones and connective tissue. It is imperative that you take care of your nutrition and nourish your body it is as much a part of minimising the risk of injury as movement is.
For more information on exercise for the prevention of injury and for back pain and injury recovery please email me at
. Download my
eBook '7 steps to getting you back pain sorted'
by scrolling up and looking left!
Hannah Richards is a Metabolic typing advisor and does functional diagnostic nutrition at
in NW London which she co-owns with Claud Sarjeant. Hannah is a great friend and colleague of mine and I asked her a few questions about how she gains so much success with all the clients I send to her for nutritional purposes. If you would like to work on another part of your healing and recovery as well as optimising your general health for life then this article is a great read for you.
KT: What is Functional Diagnostic Nutrition (FDN)?
HR: FDN is all about finding the root cause of a person's symptoms by testing saliva, urine, blood and stool to determine where the root issue lies and then fixing it. The treatment is bespoke to each individual. I am also a metabolic typing advisor so I help people discover what foods in what ratios are right for their individual make up.
KT: How does what you do differ from regular nutritionist?
HR: With normal nutrition people tend to get treated with an allopathic approach - a this for that system. You'll often find nutritionists treat the symptoms. With FDN I find the root that is causing the symptoms and this can be highly individual for each person. Every disease will inhabit itself very differently in a person. We all oxidise food at different rates, we have different strengths and weaknesses in our autonomic nervous system, we have different acid/alkaline levels and different fat production. So I look at all these systems and the disease it comes with to find a solution that gets the person back to optimal health.
KT: What do you specialise in?
HR: Gastrointestinal rehabilitation. All disease starts in the gut so that is where I look first. Clients will come with symptoms such as weight gain, disturbed sleep, skin conditions, constipation but nearly all of my clients have got digestive issues - so I look to kill off parasites, restore balance in the gut and repair the mucosal gut lining.
KT: What role does nutrition play in general health?
HR: The first foundational principle of survival is hydration but the second is most definitely food. Most people poison themselves with the food that they eat. Food should be a medicine - you should be curing things with food. It is the most preventable measure that people have to cure their own health. If you get the right nutrition then you reverse disease.
KT: What is the right nutrition?
HR: Everyone is different. Your right nutrition is based on genetic history, cultural history, your autonomic nervous system and your ability to break food down. If you have good digestive capabilities and strong stomach acid you'll do well on fat and protein and burn it off. If you don't have good stomach acid and don't have a gall bladder then eating fat and protein is not going to be for you. You can be healthy eating a lot of carbs and healthy eating a lot of protein - you have to find the right fuel for your body.
KT: Why can't I just exercise?
HR: Exercise is a stress to the body. If you don't have enough energy to exercise then over exercising will cause the body to stress out and you might see weight gain. Find the right exercise to do for you. If the body is very stressed out then parasympathetic forms of exercise such as swimming and stretching would be better. If the body has the capacity to exercise then run and do your weights. Exercise is a science one size doesn't fit all. Make sure you are assessed and have your stress levels determined so you know what exercise will serve you.
KT: How does nutrition affect recovery from back pain and injury?
HR: The right nutrition can help your healing and recovery of damaged and inflamed tissues at a cellular level. If you are not getting the right nutrients how can your body heal from injury? It is an integral part of injury and back pain recovery.
KT: What is the most common nutrition pattern you see?
HR: In terms of pathologies the most common are the H pylori parasite and yeast overgrowths. In terms of symptoms, Eating less and gaining weight. Most clients that I see think exercise alone will make them lose weight and they do not know what is in their food or where it comes from.
KT: When working with you what are the most common outcomes of your work?
HR: Success! Weight loss totally achievable once everything else clears up. Underlying symptoms like parasite, adrenal fatigue, infection once cleared then weight loss is achieved. Lose weight, better sleep, stop waking up in the middle of the night, look younger, have more energy, eat a more varied diet, look and feel younger and slimmer and all their digestive symptoms will all go - constipation, diarrhoea, bloating, gas.
KT: What are your absolute no-nos?
HR: Soy, gluten, dairy only if it doesn't suit you. Sugar is as addictive as crack cocaine. Sugar is one of the major causes of cancer and destroys every single cell in the body at the cellular level. It's the world's biggest problem.
KT: Can you offer some general advice that someone can implement immediately?
HR: Hydration - drink water. People are so dehydrated - kidney stones. Easiest thing to fix your health by drinking 2 litres of water per day. Generations of people who were not brought up drinking water. We water flowers so they grow - we need to water the body so it grows otherwise it just shrivels up. So many diseases can be prevented by hydration.
So there you have it - Hannah Richards has spoken. I cannot more highly recommend Hannah for any and all nutrition, weight gain and gut related issues. To find out more about what Hannah does visit her website
. You can contact her at
or call the clinic on
0207 624 4194
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...
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?
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?
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.
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.
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.
The great thing about the liferez is as long as you use it consistently it has a lifetime guarantee. It will always serve you.
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 email@example.com.
For this weeks blog post, I’d like to touch on a subject that is often overlooked. What plays a major role in the alignment and stability of your body, is critical for your survival and is also integral to maintaining a sense of calm?
It’s breathing. Your ability to breathe is truly amazing. It keeps you alive, it’s highly linked to how you feel and what state your body is in, it’s autonomic (you don’t have to tell yourself to breathe) but you can also take conscious control of it. The control and awareness of your breathing is your own little magic remedy for stress relief. Do a quick test now and count how many times you breathe in and out per minute.
A normal natural breathing rate is 12-16 full breaths (inhale and exhale) per minute. Obviously, when you are exercising breathing rate increases as a necessity of the need to transport more oxygen to the muscles for work. If you breathing rate is higher than normal for every day living this may be an indication that you are stressed. This could be mental, emotional or it could be nutritional or digestive. Whenever the body is disturbed or under stress it has the same response. Breathing rate increases with stress.
Discover your Depths
There are a few ways to breathe. The most common, although not most beneficial is chest breathing. This is a short sharp shallow breath, which is usually quite fast and is associated with the stress response. This type breathing contributes to getting more oxygen into the top area of your lungs as muscles in the upper back, shoulders and neck are use to lift the chest during strenuous exercise. This is not however, a breathing technique that should be used in every day life.
Breathing that causes pain and injury
When someone breathes like this they usually inhale and exhale through their mouth and this can often bring the head position forwards and create mild (and sometimes major) stress on the neck and shoulders. The body will also respond hormonally, as it thinks it’s under stress so it will secrete a low constant level of cortisol – the stress hormone.
Breathing for healing and recovery
Deep breathing/belly breathing or diaphragmatic breathing is a full breath where by the whole lungs are filled with air, the diaphragm drops down and the organs below it push out against the abdominal wall. Two thirds of a full breath happen below the chest, then last third of the breath should lift the chest if needed. This type of breathing takes the body into a state of relaxation and rest. Often a diaphragmatic breath is inhaled through the nose and exhaled out through the nose or in through the nose and out through the mouth.
Breathing for exercise
A simple effective berthing technique that helps you to relax and destress is to inhale for 6 counts hold your breath for 3 counts then exhale for 6 counts and rest for 3 counts. It takes a bit of time to slow down the breath so go easy to start. Practise this for 5 minutes a day and within a week it will seem easy.