Hot chocolate that helps your healing & recovery

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.

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Rich Hot Chococo

Ingredients

* 1 cup fresh pressed almond milk

* tablespoon coconut cream 

* 1-2 tablespoons Of The Earth Superfoods Hot Chocolate powder

* Stevia to taste 

Instructions 

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!  

The Injuries and Rehabilitation of 3 Top Tennis Stars

The Injuries and Rehabilitation of 3 Top Tennis Stars

Precision Movement's KT discusses the injuries and inspiring rehabilitation of three top tennis stars as the US Open Tennis tournament 2016 gets underway.  

The difference between Physiotherapy, Osteopathy and Chiropractic

The difference between Physiotherapy, Osteopathy and Chiropractic

KT from Precision Movement explains the difference between Physiotherapy, Osteopathy and Chiropractic treatment.

An hour with KT how can I help you further?

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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. 

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! 

The Precision Movement way of Resting

a change is as good as a rest

Easter is nearly upon us and after the first 4 months of the year we all deserve much needed rest and recuperation.  My personal belief regarding tiredness is that we get tired of doing the same thing.  Obviously we need to physically rest and if we don't get enough of that then we become physically exhausted.  However, I think we get more mentally exhausted and for that I have a special little KT remedy.....

One of my life sayings is "A change is as good as a rest" and another important one is "there are 86,400 seconds in a day but you can't do them over so make the most of every single one!".  With that said here are my top ten changes to give you the best change/rest over Easter:

 

1.  My favourite podcast of the moment is London Real.  Brian Rose created LondonReal to interview inspiring, motivating people who have really made a difference.  Between 60-120 mins per episode long you'll need a long run, a car journey or a 2 hour sit down to enjoy it but its really worth investing the time.  An absolute life changer - you'll forget what fatigue is after listening to one!  londonreal.tv

 

2. If you like to settle down to a good book then I recommend Run or Die: The Inspirational Memoir of the Worlds Greatest Ultra-Runner by Kilian Journet.  He plans to run - yes RUN - up Everest in 2016.  Now how can you not want to read about this man?  amazon.co.uk

 

3. Adventure - check out Fitness Adventure Travel for a last minute adventure holiday this Easter or start planning your next vacation and make a calendar to count down the days.  I always find having something awesome to look forward to keeps tiredness at bay. fitnessadventuretravel.com

 

4. Settle down or liven up a car journey with an audiobook.  I listen to books on the Audible app which connects directly with Amazon.  I find a dip in fiction every once in a while refreshing.  It gets the imagination working and gives your non-fiction brain a rest.  It's also good to give your olfactory system a workout too!  audible.com

 

5. Go and watch the London Marathon.  I've been down to support the runners for a number of years now and it's really inspiring and motivating to see so many people running for brilliant causes, in funny costumes, of all ages.  It also makes me go for a run the next day to feel better about not entering this year!  virginmoneylondonmarathon.com

 

6. Get in the car and go 1-2 hours outside London for a day trip.  There is brilliant hiking in the South Downs, a cliff top walk in Dover, a city stroll in Cambridge, a country walk in the cotswolds.  If you time it right you can do a day trip.  Check out BuzzFeed's recommendations

 

7. Take a bike ride along the Thames.  This is one of my all time favourite things to do with friends and family.  Ride from Putney to Richmond along the tow path - stop for a lazy lunch in Richmond then mosey on back before it gets dark.  A great way to exercise, get fresh air, spend time in nature  and with family/friends. It ticks all the boxes!  Don't forget the Oxford/Cambridge boat race - another inspiring day out with friends and family.  theboatraces.org

 

8.  Come and visit us at Precision Movement for a workout with a difference.  With all kinds of fitness, back and injury rehabilitation, ballet, yoga inspired stretch sessions and kickboxing to choose from how can you resist?  We'll throw in a post workout juice which you can enjoy over conversation with me, KT in the beautiful and highly exclusive Atrium Restaurant on Park Lane. precisionmovement.co.uk

 

9.  If the lure of Easter eggs and chocolate is becoming too much why not turn this into a positive and learn to make some healthy alternatives.  I love Karen Maidment's Meals that Heal cooking workshops where you can make all things chocolaty without the nasties!  Next one takes place on 18th-19th April 2015.  I'll be going so hopefully see you there! purebodybalanceshop.co.uk

 

10. Learn a language - one of my close friends decided to learn Arabic this year.  I think this is ultra cool!  I really want to learn Japanese although most of my clients think I should go back to school and do Maths as my numeracy skills are really poor!   ihworld.com

Our fave is number 8 - obvs! ;) 

Featured Specialist Thihan Chandramohan Head Physio for Hampshire Cricket

February 14th 2015 saw the start of the Cricket World Cup hosted jointly by Australia and New Zealand.  I must confess to knowing very little about cricket.  What I do know is that for test matches that last 5 days players still wear white, that the aim of the game is to knock the little stick off the big sticks behind the batsman and to rack up as many runs as you can without being bowled out.  When you get 100 runs they call it a century.  Beyond that I get very lost particularly on the physics behind the trajectory of the ball etc.  Anyway, due to my very base level of knowledge on a complex sport I'm calling upon Thihan Chandramohan (known as T), head physio for Hampshire Cricket team for this blog post.  I am always interested to know about the injuries and treatment of elite sports people and I always think it makes for interesting reading when you can peer into someone else world for 5 minutes!  So without further ado I give you T...

 

KT:  Let's start with the basics... Did you play cricket when you were young? 

TC:  I always say that I was pre-destined to enjoy cricket due to my half-Indian, half- Sri Lankan heritage.  Add to that being born in England and raised in Australia, cricket is the game which binds these nations together.  Sadly, despite this genetic and cultural mix and many hours in our suburban backyard playing cricket with my brother, the cricket genius never materialised. When I did play social cricket games with friends as a teenager I was always the designated non-batting, non-bowling, outfielder… and I can’t catch.

I did (and still do) enjoy watching cricket which actually led me towards a career in physio. I was about 14 years old and watching a Test match.  The Australian captain, Allan Border went down with a back injury while batting. The Aussie physio trotted out and manipulated his back on the pitch and Border went on to make a hundred.  I was amazed and thought, if I could never make a hundred for Australia, maybe I could be the guy who keeps the players who can do it on the park.  At the time I didn’t know what a physio was, but I knew I wanted to be one.

 

KT:  How long have you been working with Hampshire Cricket?

TC:  I moved to Hampshire County Cricket for the 2013 season so have been here for just on 18 months. Prior to this I was physio for the Victorian Cricket Team from 2009 and have worked in sports physio my whole career.

 

KT:  What are the common injuries that cricket players often get?

TC:  Cricket is an unusual sport in that fast bowlers are the guys who get about 70% of all injuries, particularly those injuries that stop them being able to play.  Most commonly these are lower limb overuse problems such as knee and ankle tendinopathies, cartilage injuries to the hip, knee and ankle as well as bone stress lesions, especially in the lower back.  They are also susceptible to the usual lower limb soft tissue strains seen in other high intensity running sports.

Batsmen get injured too, but these tend to be on the less severe end of the spectrum. That is, except for fractures caused by getting hit by the ball, which mainly occur to the hands and upper limb.

 

KT:  Why are these particular injuries so common? 

TC:  For bowlers some of the most debilitating and common injuries are lumbar or lower back stress lesions. Typically seen in adolescent and young adult fast bowlers, pain onset is usually gradual with worsening symptoms on continued bowling.  It is a complex pathology related to a multitude of co-factors including; growth stage and rate, bowling workload, bowling action mechanics, muscular strength and many others.  It is so common that every international fast bowler will have been through at least one bout of rehab for lumbar stress reactions or fractures and many will have had multiple episodes. The primary cause is due to the high compressive and shear forces which the lumbar spine needs to absorb and transmit during the fast bowling action.  In fact some studies show ground reaction forces at front foot contact to be 8 times body weight.  Fast bowlers can do this 120 times per day!  A lot of the current research is looking at ways to better manage fast bowlers to minimize their risks of these injuries developing.

 

KT:  How long does it take for a cricket player to get back on the field after an injury?

TC:  Like any injury, return to play is dependent on the severity and nature of the pathology. Low grade stress reactions with early detection can be back playing within 3-4 months while full stress factures may mean missing up to 12 months of bowling and may even need surgery if the stability of the spine is compromised and pain persists.

 

KT:  What are the most important aspects of successful injury recovery 

TC:  As a sport physio I have a big box of tools that I can use to help make this recovery process as efficient and effective as possible. These start with assessment tools and investigations to evaluate and objectify the problem. This allows me to then judiciously use specific treatments including manual therapy and dry needling for pain management and to improve particular movements and/or tissue quality.

However the crux of any rehab plan is a progressive motor control, movement patterning and strengthening programme with clear objective goals and steps to allow continuous progression and return the athlete to bowling.  This often includes corrective exercise at the start of an injury rehabilitation programme.

 

KT:  How does physio for an elite sportsman compare to physio treatment for non-sports people?

TC:  The biggest difference, is that a professional athlete’s body is their tool for their livelihood.  So as a physio, my job is not to rule them out of playing whenever they have a niggle. Nor is it to work my magic on them and get them fit to play whenever they need it.

My job is to make sure they never miss a training session, and never miss a game. The cricketers who achieve this, end up being better athletes because they get to practice their skills more then the guy who is injured all the time.  And not surprisingly, the more you are able to practice, the longer and more successful your career in the sport. This process is not dissimilar for non-sports people but the expectations on outcome and commitment to recovery are different.

With elite athletes I am also lucky in having the opportunity to try to prevent injuries from happening in the first place.  I do this through education and injury prevention programming.  Using musculoskeletal screening assessments, I individualise their programs which becomes part of their routine. I feel this empowers the players to be more independent with their body management and gives them better awareness and understanding of their bodies to use them more effectively.

 

KT:  Who are you backing for the Cricket World Cup?

TC:  I have a soft spot of Australia as I have worked with a few of the current players over the years

 

KT:  Who do you think will win?

TC:  My tip is actually New Zealand, they have a great group of batters and bowlers, will play the conditions well and seem to be a winning team at the moment.

 

KT:  Who is your favourite cricket player across all the teams worldwide and why?

TC:  My favourite is the captain of Sri Lanka, Angelo Matthews as he is always so passionate about winning and never gives his wicket up easily.

 

So there you have it, an interview with an inspiring and lively physiotherapist for a sport I barely know anything about!  With that said I hope England are doing well in the competition.  Hampshire Cricket start their England 2015 season on 12th April.  Find out more information at www.ageasbowl.com