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.

Three spinal mobilisations you can do daily without a therapist

Three spinal mobilisations you can do daily without a therapist

Precision Movement shares 3 basic spinal mobilisations you can use daily to support good spine health and minimise the risk of injury.

How self care impacts health, healing and recovery from injury

How self care impacts health, healing and recovery from injury

Precision Movement's 5 categories of self care and how they positively impact injury recovery and healing.

What is the essence of Precision Movement? (KT on film!)

What is the essence of Precision Movement? (KT on film!)

Precision Movement introductory video explain how and why they can help you recover from back pain and injury effectively.

Wearables - say What-ables?

Can you believe it?  Technology has now reached posture!  Technology now called "wearables" have become accessible to the public.  Consisting of a wearable piece that is linked to an app on your phone it tracks how you sit and stand and transmits a gentle vibration to remind you to sit up straight when you start slouching.  In this article I reveal the most popular wearables for 2016, the upside and the downside of using them and I explain why adopting one position for long periods of time is detrimental to the health and wellness of your body.  Read on to find out more...

 

The wearables of 2016

Lumolift is a small sensor that you place on your t-shirt at chest level.  It measures the angle of your torso and gently vibrates to remind you to sit up straight if you start slouching.  

ALEX is a wearable neck device that sits around the back of the neck monitoring alignment and sending out a vibration reminder when the wearer begins to slouch.  It is currently crowdfunding through Kickstarter so not available to the public right now.  

 

The upside

I am all for new technology.  Technology is woven into every part of our life now so it is natural that designers and product developers are thinking up ways to influence health, wellness and now posture.  

I think a positive about wearables is that they provide some sort of consistent reminder of what an individual is trying to achieve - in this case better posture.  When trying to improve posture in sitting, standing and corresponding movement, consistency is absolutely imperative to create change.  We build programmes for movement and posture that are stored in our brain.  The more we use these patterns the stronger they become.  I liken it to drawing a line in the mud with a stick - the more times you do this the deeper the groove in the mud becomes.  When we work on posture or a new movement pattern we cannot overwrite an old programme in the brain we can only build a new one and try to make it the preferred one.  The key to making a movement or posture pattern dominant is to repeatedly use it so it becomes stronger.  In essence a wearable can act as a consistent reminder to make a preferred posture pattern stronger. 

 

The downside

As a posture and movement specialist sitting and standing better is not just a matter of sitting/standing "up".  The changes in posture that an individual needs to make are as individual as their injuries and or discomfort.  

Everyone I work with here at Precision Movement receives bespoke programmes and bespoke cues for improving and changing posture.  What is really key in sitting and standing posture is the information you give an individual to elicit change.  

Often if you tell someone to sit up straight or stand better they get taller but often lean back.  They hinge from the mid-back and the position of the shoulders and head stay the same in relation to the chest and back.  This is no more correct than slouching forwards and can lead to as many if not more problems in time.  It is also common for an individual to "hold" themselves in a better posture creating a higher resting tension in muscles which is both metabolically inefficient and will lead to muscles becoming overworked, tired and sore.  

Posture and movement are intricate, delicate, and sensitive systems that require subtle, measured changes to achieve optimal joint centration and muscle balance. 

I give my clients a 10 minute audio posture meditation to listen to on their commute to work, during their lunch break or on their commute home to remind them of the cues for better posture.  You can listen to it below or click here to the article I wrote about it. 



Posture isn't static

The body is built for movement.  It is well known and certainly well written about that sitting at a desk is not good for posture.  It is true that sitting creates undesirable postures but stagnancy is equally to blame for poor posture, discomfort and injury.  

Movement helps prevent muscles, joints and connective tissue from stiffening up.  Movement helps pump blood into muscles, it pushes lymphatic fluid out and both provide cells with nutrients and remove toxins.  This also helps reduce discomfort.  

Rather than trying to sustain one good posture all day it is also beneficial to stand up and walk around the office or go out for lunch.  At Precision Movement we often give individuals stretches and mobilisations to do in their chair just to create a bit of movement away from sitting still for long periods.  


The solution

I think wearables could have a place in reminding an individual on a consistent basis to think about a better way to carry themselves.  But (and I rarely ever use the word but), the information given to an individual about how to improve alignment is absolutely crucial to the success of improved posture.  

So in conclusion, the cues that an individual is given to improve posture are the real gold here, the wearable can act as a positive reminder in the early stages of change.  I would recommend anyone wanting to use one to work with a posture specialist and incorporate the wearable in sessions.  I would also recommend a programme of stretches and mobilisations that can be done in an office setting also to encourage movement.  The ultimate goal is to find good posture and movement without the use of external stimulus so an appropriate phase out of the wearable should be considered also.

The 5 benefits of massage treatment (plus FREEBIE!)

Hello!  I'm back.  After a long sabbatical of blogging I've returned to share my insights, new finds and help information to help you all recover from injury effectively and maintain a healthy and enjoyable life through movement and fitness.

As many of your already know I am training to be a soft tissue therapist.  In it's simplest form I can be referred to as a massage therapist but the techniques I am learning also help with soft tissue injury recovery.  Massage is mostly regarded an enjoyable experience that helps you feel more relaxed.  But it has many other important benefits for health, injury recovery and training.  Read onto find out the top 5 benefits of regular massage treatment. 

 

The flow of fluids  

Massage has a pumping effect on blood circulation which helps transport nutrients for growth, repair and nutrition as well as removing waste products at a cellular level.   Lymph is fluid found in tissues that is not part of blood that holds certain nutrients and also collects waste products from cells.  Unlike the blood, the lymphatic system does not have a pump system.  Lymph is moved through muscle contraction.  However, if you are recovering from injury and unable to contract certain muscles then massage can help push lymph through the body more effectively.  

 

Body maintenance for regular training

For those of you who train regularly massage is an important maintenance tool for recovery and increased training gains.  When you exercise you create micro-trauma (tears) in muscle fibres.  The body responds by laying down repair tissues (scar tissue) for healing.  This is all perfectly normal.  However, with repeated training sometimes the tissues doesn't get enough time to heal so scar tissue can build up without you noticing until there is a significant impairment in muscle function or pain.  Regular massage therapy can help identify small areas of build up and break them down before they become an issue.  Post-workout massage can increase the rate of healing and recovery which means your body is in the best working condition for your next training session.  

 

Injury recovery

Massage can be a great contributor to the healing of soft tissue injury.  When muscle fibres are injured the body lays down scar tissue in the first stage of healing.  When the fibres are healed the body clears up the excess scar tissue.  However, sometimes due to a premature return to exercise scar tissue does not fully leave the healed area and then lays down more in response to micro trauma from exercise.  An excessive build up of scar tissue can lead to layers of muscle fibres, which ordinarily glide over each other, sticking together.  This can impair the function of the muscle and surrounding tissues and potentially lead to further injury.  Massage can help break down the scar tissue and adhesions and realign the fibres so the muscle can heal and return to full function.

 

Localised tissue flexibility

Sometimes rather than a whole muscle, only a portion of the muscle becomes tight.  Stretching the whole muscle cannot reach the portion that really needs to be stretched.  Certain massage techniques can help stretch and release localised tissue and also helps to draw muscle fibres and sheets of muscle fibres and fascia (connective tissue) apart in different directions.  Massage therapists can help identify areas of tightness before they start affecting performance and/or causing discomfort.  

 

Nervous system

The immediate effects from massage are felt mostly through the nervous system.  The direct affect of massage is that is stimulates nerve receptors in the tissues and reduces tissue tension.  Nerve receptors also respond to touch, warmth and pressure which helps place the body in a parasympathetic state - otherwise known as a state of relaxation, healing and recovery.  It helps decrease blood pressure, mental and emotional tension and encourages digestion.  That is why you feel so good after a massage!  

 

One stop shop

In fact, massage is beneficial on so many levels that in my opinion it can no longer be seen as a luxury or a treat.  With our busy lifestyles, it is imperative that we stop and take time to relax, heal and recover.  When you book a massage treatment you have no choice but to lie on the couch and be treated.  Even if you don't want to go because you have a million other things you think you should be doing, after your treatment you'll feel like a different person!  For me it's akin to the benefits of meditation or a micro-vacation!

 

Free massage

As part of my training I am required to log 100 hours of practice treatments.  I hold my free massage clinic on Fridays between 3-7pm in Mayfair.  Treatment is 100% free until I qualify in July.  The only charge is the clinic room hire of £20.  So, if you would like to experience some or all of the benefits of massage email me at KT@precisionmovement.co.uk and we'll get you set up with a date for treatment!  

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.... :) 

 

An audio postural meditation for you

 

 

I'm always trying to think of ways to recreate the sessions you do in the studio for your to travel with or do at home.  As you know, consistency is the key to getting better faster.  

 

I have considered doing video clips of exercises but I'd rather not have your attention on a screen when it should be on your body and how exercise feels. So, I've come up with something I think is much much better! I'm going to trial audio recorded training sessions.  

 

Benefits  

1.  It's the closest recreation of doing a session in the studio with me but without me. 

2. You'll hear my motivating little voice saying all those helpful little analogies and KTisms that get you in the right alignment doing the right movement. 

3. You can take your focus into your body and use a mirror for feedback instead of looking at a screen. 

4. You can put on your headphones anytime, anywhere and inconspicuously do your programme. You'll look like a total pro in the gym! ;)

5.  You'll be more motivated to do that third and final set instead of just doing the bare minimum two.  You know it's the last set that really counts!

 

First come first served... for the freebies!

I'll be trailing the bespoke recorded training session for free for the first three people to email me.  I think one has already gone now so there are only two free ones left.  Just inbox me at KT@precisionmovement.co.uk and I'll record your latest home programme for you to download and listen to whenever, wherever.  

Going forwards, bespoke recorded sessions will be charged - fee upon request! 

 

Freebie for all

As as a preview, and due to popular demand, I've recorded a demo above. It's a 10 minute guided postural meditation that you can listen to on your commute to work or on a 10 minute break during your day. You can do it sitting or standing.  Let me know what you think! 

For those of you not working with me at the moment, if you don't understand what the analogies in the recording mean please do feel free to book a postural session with me so I can teach you.  Once you know what all the references are the recording will make much more sense!

If you would like me to send this recording to you directly so you can download it to your phone please ask me in your next session or email me at KT@precisionmovement.co.uk.

 

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. 

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. 

Breakfast hacks - Part 2

If you're like me and you get caught leaving the house without time to prepare a breakfast like I suggested in Breakfast Hacks Part 1 last week, then check out my top ten grab and go recommendations below.  I've also included my favourite places to sit and have a healthy breakfast meeting. Nothing says I'm professional like a great breakfast! 

 

Ok here are my top London grab'n'go picks:

1. A good little winter warmer is Pret's slow burn porridge (not gluten free though) 

2. For a little bit of everything go for Pret's hard boiled eggs add a banana and/or fruit cup 

3. For a protein packed morning boost go for Leon's full English breakfast cup.

4. If you need a lighter energetic vitamin & antioxidant boost then go for a freshly made juice or smoothie from The Natural Kitchen. I love The Green Machine - kale, spinach and apple and The Rejuvinate - carrot, apple, spinach and beetroot. 

5. Roots and Bulbs antioxidant loaded chia pot with almond milk, dates, cinnamon and cacao makes a great lighter option and it tastes like dessert! 

 

Breakfast meeting recommendations - start as you mean to go on 

City 

Pure - locations around London

an amazing little place that you can also find in 7 other locations around town. With a mixture of breakfasts, juices, smoothies and salads and if you need to take your meeting in the office they'll deliver to you! 

Planet Organic Liverpool Street EC2M 

Amazing juice and smoothie bar with superfood alternatives like the matcha latte or the reishi latte. I love the gluten free porridge with the toppings bar from nuts, cacao nibs to goji berries to bee pollen - yes bee pollen! 

 

Canary wharf 

Breakfast club 

This aptly named eatery serves a legendary breakfast menu. The winning plate is chirizo hashbrowns - perfect for your protein types. A close second would be the halloumi salad wrap. 

Canteen, E14

This place keeps it in the family by using only nationally sourced produce. A traditional breakfast menu with classics such as salmon and eggs and Welsh rarebit. Quintessentially British - a good one for entertaining your foreign business guests! 

 

Mayfair 

L'eto in Shepherds Market, W1K

A selection of eggs, granola/fruit/porridge, good juices and smoothies, but the real treat on the menu is the gluten free buckwheat pancakes - yay for GF treats! 

Comptoir Libanais, W1U

I LOVE this place! My favourite breakfast is the gluten free tortilla with either halloumi cheese or spicy Armenian sausage. It's the perfect size, the flavours are amazing and it keeps me filled up all morning. Also take the fresh Moroccan mint tea which is served in the traditional little coloured glasses and poured traditionally too! 

Honey & Co, Fitzrovia, W1T

Offering a delectable middle eastern style menu with breakfast favourites like shakshuka and smoked mackerel and egg sandwich it's a winner! I personally like the pink grapefruit with curd cheese and oat biscuits for something different. 

 

Kensington/Chelsea 

Whole Foods, Ken High St

Whole Foods do a brilliant breakfast buffet and also have a fresh juice and smoothie bar. A great choice for a quick stop in or for a casual catch up or meeting too. 

Roots and Bulbs, Marylebone and Kensington

For a superfood extravaganza try Roots & Bulbs in Marylebone and Kensington. They serve brilliant organic coffee, fresh pressed almond milk, raw cacao, cold pressed juices and a delectable breakfast menu - I love the Mexican eggs! 

 

East 

Andina - Old street/Shoreditch E2 7DJ

Peruvian flavours burst from every dish on the menu. A great selection of rare teas like yacon, artichoke or for something really different go for warmed Fuerza made with quinoa, apple, cinnamon, milk and maca. They also smoothies filled with South American superfoods like lucuma, maca and kiwicha. 

Hoi Polloi in the Ace Hotel, Shoreditch, E1

A little gem in the East end of London serving crab omelettes, and South American style steak and eggs for breakfast.  An impressive cold pressed juice menu as well - I'm digging 'Sunshine' - a blend of pineapple, ginger, mint and coconut water. What is not to love?

 

So, after this well researched, sweat and blood laden effort of an article I'm hoping the phrase, "I don't know what to eat for breakfast", disappears from the studio... ;p  Trust me, the day always gets better when you've had a good breakfast.  Happy breakfasting everyone! 

Breakfast Hacks part 1

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The buzz word for 2014/2015 is hack - which basically means shortcut. If you are an entrepreneur like me you need to be efficient with all the other stuff that takes you away from working or having fun in life! Introducing KT's 4 top breakfast hacks to make at home upon a request from a client. 

 

1 min smoothie 

Prep time: less than a minute  

Smoothies are great but I always find they take a bit of prep time so when your priority is to get out of the house in the morning.  You can prep most of your smoothie the night before by adding fruits and veggies that do not need to be cut in the blender and then adding the cut fruits in the morning just before you blend. Cutting fruit and leaving it means it will oxidise and lose its nutrients. 

Use a blender that you can put a drinking lid on so you can blend and go. I recommend The Nutribullet.

 

KT's Go-To Get-Out (#GOGO) 1 min smoothie

Put in blender the night before or put in a sealed snack bag and put in the fridge overnight.

Handful of Spinach

Handful of blueberries 

Handful of raspberries  

Tablespoon of coconut oil 

2 tablespoons of Raw cacao powder 

2 tablespoons of Great Lakes gelatin 

In the morning chop up a banana and add a nut milk like hazelnut or almond or coconut water.  Blend all ingredients for up to 30 seconds place your drinking top on and you're good to leave the house with a nutrient packed breakfast to start the day! 

 

1 minute yoghurt brekkie

Prep time:  1 minute 

To really save time, buy a one portion yoghurt rather than a big tub. I like full fat Greek yoghurt.  Pack up a portion of berries, nuts and seeds of your choice and store them in a seal packed bags for use as needed.  Add in chopped banana.  Add 2 tablespoons of Great Lakes gelatin for an added protein boost. If you need a sweetener use raw natural honey or agave nectar. Stir up and enjoy. 

 

Eggy muffins 

Prep time: 10 seconds grab & go 

For those who love a good protein filled breakfast try making egg sausage and cheese muffins.  You can make a batch to last you through the working week for a grab and go solution for energy that lasts to lunch time.  If you prefer a lighter option go for veggies instead of meat.  Let them cool fully then pack them in a tupperware box, tin foil, or in a sealed snack bag and store in the fridge.

http://allrecipes.com/recipe/scrambled-egg-muffins-2/

 

Quick pancakes 

Prep time: 4-5 mins 

If you have 5 minutes to prepare a breakfast with a difference make up pancake batter beforehand and store it in a squeezy bottle.  Heat the pan, and squeeze out your pancakes which take about a minute each to cook.  Serve with berries and banana or full fat yoghurt.  This is great solution for a house full of kids that need to be fed and out the door to school on time!

 

My healthy pancake recipe 

1/2 cup bobs red mill pancake flour 

1/2 cup almond flour 

1/4 cup raw cacao powder 

1 egg beaten 

1 tablespoon coconut oil 

almond milk to preferred batter consistency 

I also add 2 tablespoons of milled flaxseed Q10 mix 

I serve it with plain yoghurt, chopped banana, strawberries and a drizzle of agave nectar.

 

Breakfast hacks 2 features next week which is a selections of the best grab and go breakfasts around town and a few of my favourite places for longer sit down breakfast meetings too! 

Happy breaking your fast! :p  

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!