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 :) 

Is this the best hotel gym space in London?

 

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As many of your know Precision Movement has been making extensive additions and changes to our little Mayfair studio space courtesy of Grosvenor House Apartments.  And though she be little she is (mighty) fierce and versatile.  Here are the new changes to the space and how they optimise your workout.

 

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The rig 

This March we had a custom designed BeaverFit rig installed into the ceiling.  This has been the most anticipated change in the studio since we moved in.  The rig will be used for pullup/chin up and brachiation training. Also check out the fat GRIPZ for extra intensity without extra load.  It has proved super popular so far! 

 

 

 

Suspension Training 

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The rig also enables us to use TRx, Crosscore180 and Olympic Rings for suspension and aerial training.  Bring on the strength!  The rig is 3.5m long meaning we can have someone working on the Kinesis, someone working on the TRx and someone in the weight area quite comfortably.

 

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The floorspace 

The matted floorspace has been increased by a third meaning more workable space for people to use and more people using the space at the same time.  It also means the floorspace becomes more versatile - we can bring out a barre for a ballet workout or clear the space for kickboxing or a yoga based work-in.  We have had some guests using the space to practice their karate katas and MMA moves.  We have left the space open for just this purpose because no single person's workout is the same and we want to cater to that as much as possible.

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We now have adjustable weights up to 41kg each alongside the original rack of 1-10kg.  We have a few olympic bars and weight plates for more traditional strength training as well as weighted medicine balls and powerbags.  The original Kinesis cable machine is still installed as well.

 The bring out put back system 

We have lots of different equipment that can be used in the space - kettlebells, powerbags, battling ropes, agility equipment, olympic bars, medicine balls.  We bring out what we need into the space for your specific workout and then put it back to open the space up again.  It sounds really obvious but many gyms, particularly hotel and residence gyms are the same space as our little studio but packed full of machines which limits the type of exercise you can do in the space. Training has moved on past machines... there are some uses for machine work but at Precision Movement we are more steered towards challenging your body in different ways. Which is why we think our space is becoming one of the best hotel gyms in London. 

The space is being used more than it ever has been and it's being used in many ways, for all kinds of movement, workouts and sports conditioning.  If you haven't been down to visit yet, then please do. We'd love to have you! 

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 summer smoothies!

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What you refuel your body with after a workout is as important as the workout itself which is why I designed the Precision Movement post-workout smoothies for Grosvenor House Apartments by Jumeirah Living which are freshly prepared and served at The Atrium Restaurant on floor 2.  If you've not had one after your workout yet have a nosey at the selection and make sure you order one next time... you are what you eat and absorb so refuel that body right!

 And if you're not already working with us at the studio but still fancy a smoothie then pop in and visit us and we'll prepare one for you. 

My favourite is 'Continue the Calm... I always need a reminder! ;)  

 

 

 

Do you want to know what KT is really like?

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.... ;) 

 

How to Make the Ballet Fitness Fad Work for you

Precision Movement's KT talks about how to make the Ballet Fitness fad work for you
Precision Movement's KT talks about how to make the Ballet Fitness fad work for you

2014 has seen the rise of ballet as the latest fad in fitness.  Ballet really is a superior form of exercise.  It requires co-ordination and grace and if done correctly, it trains you in all 8 biomotor abilities that make up fitness - speed, strength, power, flexibility, co-ordination, balance, endurance and blah blah without lifting anything beyond your own body weight.  So how do dancers get these incredible bodies that we are all so envious of?  Does this new rise of ballet barre in fitness really work?  As an professional ex-dancer I feel well placed to talk about how you can best use Ballet to improve your fitness and change your body.  Read on to find out more...

BoneFide Ballet

Ok so here is the crux of my take on things - if you are going to do it - do it properly.  Just standing at the barre doing a few knee bends is really not going to transform you into a svelte ballerina is it?  Ballet is one of the most physically demanding and complex sports/movement activities you can do.  If it is done properly it can totally transform your body - making you stable, strong, flexible and lift and tuck in all the right places.  Ballet is a lot more complex than a few leg lifts or heel raises to the latest hits. 

Brain, Body, Ballet

The best thing about learning something as complex as Ballet is that it really requires brain power.  You cannot just follow what your instructor is doing.  When I teach clients ballet they have to learn real sequences that dancers do in class.  This helps create new neural connections - it helps make you smarter!  No one ever talks about the connection between the muscles and the brain, the nuromuscular system but that is what helps you remember new movements.  I ask my clients to repeat these sequences over and over again so they can apply the real ballet technique I teach them - the technique that changes your body!  Ballerinas do ballet barre every day.  They repeat these complex sequences every day with correct technique and that is what makes their bodies so slender and toned, it makes them strong and it makes them masters of movement.

The Legs

Rotation of the legs from the hips is essential to ballet technique.  Many ballet barre classes do not advocate using a lot of 'turn out' or external rotation because if it is not monitored properly it can cause problems in your knees and ankles.  However, if you learn how to externally rotate properly then it will give you the most amazingly peach shaped tushy and a beautiful sculpted upper leg.  For each person this will be different and getting through a class of 20 or 30 would take all day!  The other important factor of tushy training is the position of the torso in relation to the legs.  It is common to lean the torso forwards or tip the pelvis forwards which will give you a different training response.  In ballet the torso must remain upright in relation to the pelvis and this helps the muscles to stabilise effectively and you get a great shape response as well. 

The Tummy Tuck

It is common to talk about drawing the abdominals in to the spine in ballet barre classes.  It is true that there is an element of drawing in but if you draw in without stabilising the spine and pelvis which means the spine and pelvis move when you draw the abs in you will create an imbalance through the body which will produce firstly undesirable aesthetics and secondly could lead to injury.  There are a few key points to abdominal control for ballet - it is not just about drawing in.  Lengthen through the torso, spine and even the abdominal wall are crucial for the desired results.  Again, the position of the pelvis is imperative to abdominal development.   You will not achieve a flat abdominal wall if the position of your pelvis is not correct. 

The Arms

No one ever talk about arms in ballet barre training!  Port de bras (carriage of the arms) is essential for good back, shoulder and arm tone, stability and strength development.  It is also the hardest thing to achieve in ballet training.  Because Ballet training is so core and leg focussed there is a tendency to overlook the back and upper arms.  I always give my ballet training clients upper body remedial work that I learned when I was dancing.  It helps to strengthen and tone the arms in proportion to the core and legs so the whole body gets worked.

The Long Lean Look

The most important thing about ballet is length.  Understanding length leads to the development of long lean limbs, the understanding of balance and really really strong stable joints.  When you ask most people to lift up they lift their chin, they stick their chest out and effectively lengthen the front of their body.  This is not real length.  Length comes from within the body - it means lengthening the front, sides and back of your body equally and it involves the correct activation of the feet, legs, abdominals and back.  The combination of all these elements create real length - the length that makes ballerinas look graceful, long, lean, and ethereal.  If this is not understood and taught properly the long lean look that you desire will never be achieved.

So if you really want to look like a ballerina then learn REAL ballet not some fitness fad version.  Like I said before, if you are going to do something - do it properly and get a super amazing ballet body for REAL!  We do real classical ballet training at Precision Movement.  For more information about ourClassique training visit our website.  To book your sessions contact KT at KT@precisionmovement.co.uk.

Precision Movement's makeover - we've got it all!

Precision Movement's new look
Precision Movement's new look

Over the past 9 months Precision Movement has been through big makeover.  We've got a whole new image and some exciting new fitness services to offer you.  There is something for everyone.  So without further ado, please read on to find out more about our new look!...

The new space 

Precision Movement fitness room at Grosvenor House Apartments by Jumeriah Living
Precision Movement fitness room at Grosvenor House Apartments by Jumeriah Living

For those of you who don't already know, Precision Movement is now housed at Grosvenor House Apartments by Jumeirah Living on Park Lane in Mayfair.  Our compact yet open space is perfect for all types of personal training services.  The space is yours for the duration of your session including choice of music and temperature of the room.  Afterwards you can relax in the adjoining spa shower or in the unique atrium restaurant with exclusive access to guests of the hotel and clients of Precision Movement only.

Back and Injury Care 

Precision Movement back and injury care rehabilitative exercise
Precision Movement back and injury care rehabilitative exercise

Precision Movement was founded by KT who is an rehabilitative exercise specialist.  KT works with all types of injuries and back pain problems from post-surgical to non-specific and everything in-between.  She takes a complete approach to uncover the root cause of your discomfort so that you can heal and recover effectively once and for all.  KT begins with a comprehensive assessment to ascertain how you move and what your posture is like and then she works with you to improve alignment, get your muscles to support you optimally to take stress away from areas of discomfort.  Click here for a case study of her work.

 Precision Movement 2 - health fitness and wellness that works!

Precision Movement 2 health fitness and wellness that works
Precision Movement 2 health fitness and wellness that works

Precision Movement 2 is all about possibilities! When you are aligned, stable & strong we ask you one simple question – where do you want to go from here? For us we see your health & fitness possibilities as exponential. We help keep you fit for life, fit for your sport, or fit to look and feel your very best.  We can also train you for an event like a marathon or a triathlon.  We use the most fun and creative fitness methods to keep you entertained and challenged whilst taking the utmost care with your form and alignment.  We like to think we create mini athletes at PM2! Our clients leave feeling satisfied, worked and energised!  

Precision Movement STRETCH 

Precision Movement Stretch dynamic flowing yoga based movement
Precision Movement Stretch dynamic flowing yoga based movement

Precision Movement STRETCH is an interactive flowing yoga inspired workout that takes you through poses to improve balance, flexibility and strength. We’ll also work to your individual fitness needs to address your posture.  It's great if you have just come off a long haul flight and need to get on London time and also great for an after-work work-in.  We’ll create a calm and peaceful environment for your mind to settle and for you to let go of your stress. You’ll leave feeling like a person reborn!  

Precision Movement KICK

Precision Movement boxing and kickboxing training
Precision Movement boxing and kickboxing training

Precision Movement KICK is all about boxing and kickboxing.  KT is a trained boxer and is a big advocate of using a sport to gain and maintain fitness.  Martial arts requires the use of the 8 biomotor abilities that make up fitness which means you'll get a little of everything.  The best part is of course that you get to kid land punch stuff really hard!  It is the best stress management tool I know and it really does get you super fit in a fun and challenging way.

Precision Movement Classique

Precision Movement Classique real ballet training
Precision Movement Classique real ballet training

KT trained and worked as a professional dancer before she got into fitness and injury rehabilitation.  She is a huge fan of teaching people REAL ballet technique not a fitness fad version - the type that actually transforms your body.  You’ll go through the techniques, exercises and mentally challenging routines that professional ballet dancers use to achieve their long lean legs and wash board abdominals without using any weights! You’ll also develop that statuesque posture and grace that makes the room stop and look at you.  If you really want to look like a ballerina then Precision Movement Classique is the workout for you! 

Precision Movement Expecting

Precision Movement expecting pre post natal training
Precision Movement expecting pre post natal training

Precision Movement expecting is a specially designed programme for women to support your movement and body maintenance needs before, during and after your pregnancy. When you are preparing to have a child we’ll create bespoke exercise programmes for you to energise and support your body without exhausting you.  We’ll adapt and modify your exercise programme to your needs at the different stages of pregnancy that will optimise your energy level, support and mobilise your changing body and help you manage healthy weight gain to make you feel positive and comfortable.  We’ll guide you gradually, safely and effectively back to shape. We will give particular attention to the realignment of your posture and the stability of your pelvis and spine through effective core activation and support. So that you can enjoy the first few months with your new arrival and still look and feel amazing!

Your trainer KT - still the same! 

Precision Movement's trainer KT
Precision Movement's trainer KT

Some things never change!  It's true I am still the same just a little older and much much wiser.  And shamelessly proud of Precision Movement's new space and look.  If you haven't visited me recently, please do come over for a tea or a fresh juice and I'll show you around.  Even better, book in for a workout - we've got everything covered now and we'd be delighted to help you with any and all of your fitness endeavours.  Remember you can follow me on Facebook, Twitter, Instagram, and LinkedIn to stay in the know, motivated and inspired...  Like I said, some things never change!  

Contact KT at KT@precisionmovement.co.uk and visit the website for more information about how we  can help you more specifically at www.precisionmovement.co.uk.