As we discussed at the beginning of this newsletter, we are spending greater time and more years of our life working than ever before. Retiring is a life-changing event which provides all sorts of opportunities, but as many will concur, it coincides with a decline in physical activity, health and wellbeing. Once reaching 50 it is common for many to start thinking about retirement and making plans for their future.
But in order to enjoy a fit and healthy retirement, it is crucial that we maintain our physical fitness through the fifties and beyond. One key element of fitness that should not be overlooked is strength training. Regular strength training has huge benefits in general, but especially for the over 50’s. Apart from just feeling better, strength training helps us resist the natural functional decline that goes hand in hand with the aging process.
As time is scarce, it’s important that you don’t waste your precious time doing ineffective exercises in the gym. Instead, focus on the most beneficial types of strength exercises — those that work multiple muscle groups at once and mimic the activities of daily living.
These three exercises can be performed anywhere, as they require no equipment, no space and very little time!
Starting Position: Kneel on an exercise mat or floor and bring your feet together behind you.
Slowly bend forward to place your palms flat on the mat, positioning your hands shoulder-width apart with your fingers facing forward. Slowly shift your weight forward until your shoulders are positioned directly over your hands. Re-position your hands as needed to allow full extension of your body from the knees without any bend at the hips. Stiffen your torso by contracting your core and abdominal muscles ("bracing").
Downward Phase: Slowly lower your body towards the floor while maintaining a rigid torso and head aligned with your spine. Do not allow your low back to sag or your hips to hike upwards during this downward phase. Continue to lower yourself until your chest or chin touch the mat or floor. Your elbows should remain close to the sides of your body or flare outwards slightly.
Upward Phase: Press upwards through your arms while maintaining a rigid torso and head aligned with your spine. Do not allow your low back to sag or your hips to hike upwards. Continue pressing until the arms are fully extended at the elbows.
*Press-ups can place stress upon the wrist joints. Try gripping dumbbells by their handles rather than place your hands on the floor, to alleviate some of this stress. If you are pressing from an elevation such as a dumbbell, you do not need to lower your chest or chin to the floor, but rather lower yourself until your chest or chin are level with the dumbbell handle.
Starting Position: Begin standing with your feet slightly wider than hip-width, with the toes turned slightly outwards with your hands by your sides so the palms facing inwards.
Stiffen your core and abdominal muscles (“bracing”) to stabilize your spine. Hold your chest up and out, tilt your head slightly up, shift your weight back into your heels while pushing your hips towards the wall behind you.
Downward Phase: Start the downward phase by first shifting your hips backwards then downwards to create a hinge-like movement at your hips and knees simultaneously. As you lower your hips the knees will then start to shift forward slowly but try to control the amount of forward movement. Maintain tension in the core muscles and attempt to keep your back flat.
Continue to lower yourself until your thighs are parallel or almost parallel with the floor, until your heels begin to lift off the floor, (aim to keep them down!)or until your torso begins to round or flex forward. Keep checking your feet, ankles and knees, ensuring that the feet don't move, the ankles do not collapse in or out and the knees remain behind your shoelaces.
From the Lowered Position: the knees should continue to remain over the shoelaces and body weight should be evenly distributed between the balls and heels of the feet. Viewed from the side, the shinbones should be parallel with each other.
Upward Phase: While maintaining your back, chest and head-up position, exhale and extend the hips and knees by pushing your feet into the floor through your heels. The hips and torso need to rise together while keeping the heels flat on the floor and knees aligned over the shoelaces. Continue extending until you reach your starting position.
Think about inhaling on the way down and exhaling while exerting on the way back to the initial standing position.
Starting Position: Kneel on an exercise mat or floor and bring your feet together behind you.
Place your elbows close to your sides and directly under your shoulders, palms down and hands facing forward. Contract your quadriceps to extend your legs and pull toes towards your knees Contract your core and abdominal muscles to stiffen your torso.
Try to maintain a stiff torso and legs, avoiding any arching (sagging) in your low back, hiking (upwards) in your hips or bending in the knees. Avoid shrugging your shoulder and keep your shoulders positioned directly over your elbows with your palms facing down. Continue to breath while holding this position for a specified time (5 - 30 seconds).
If you experience any pain in the low back with this movement, stop the exercise immediately and consult with your doctor.
You may experience a few aches or pains the following day. But, while some muscle soreness is a good sign that you’ve had a decent workout, you should never be so sore that you have trouble sitting, standing, walking or raising your arms overhead.
Finally, remember that to build strength and muscle, consistency is key. If you start slowly, progress gradually and stick with your program week after week, you’re bound to be impressed with your results.
Beer Run 21st September 2019 – 2.30pm Horsley Court
Following on from last year’s super successful beer run and BBQ, we will be holding this again, but not on the hottest day of the year! This is a fun social event that involves a short run, a beverage and some food in the company of fellow PB clients. Last year over 30 people took part in the event and we hope to replicate this again on the 21st!
Personal Best Golf Day 29th September 2019
The 18th Annual Personal Best Golf Day takes place again on Sunday 29th September at Minchinhampton Golf Club.
In a change to previous years, this year players will compete as a team of 4 as well as an individual. Teams of 4 are invited to enter but individuals or pairs can enter, and we will make up a team for you!
£15 per person - £20 for Non Minchinhampton members
Bacon rolls on arrival
First tee time at midday, with the last group teeing off at 1pm
Spaces limited to 40 players – 10 teams
Tea, sandwiches and medals after your round!
Team and an individual stableford competition for both men and women, plus longest drive and nearest the pin.
If you would like to join us for this event please contact email@example.com before Sunday 15th September
I am sure that many of you will have been shocked to have heard the recent news that teenager has been left blind and deaf after living off a diet of chips, crisps and sausages.
Although an extremely rare case, the teenager in question suffers from an eating disorder known as ARFID (avoidant-restrictive food intake disorder). According to eating disorder charity Beat, those suffering from the condition often avoid food with a certain texture, smell, taste or appearance, or only eat food at a certain temperature.
According to Dr Atan, of University Hospitals Bristol NHS Foundation Trust, “When this behaviour starts as a child it tends to continue as an adult. Processed food was not the problem per se. It was he was only eating that type of food and nothing else. Nutrients are extremely important for vision and hearing – but a lot of people are not aware of that.”
In our hectic lives and supermarket driven ‘distractions’, it could be argued that our relationship with Food has become slightly skewed! Diet is something we do when we need to lose weight, nutrition is for athletes and the healthy, whilst food is for filling us up!
Food is way more than fuel, it should be nutritious, and our diet should contain all the nutrients required to maintain health, life and growth.
“Let food be thy medicine and medicine be thy food” — Hippocrates was so far ahead of the game when around the year 400 B.C, he observed, that to prevent and treat diseases first and foremost, we should eat a nutrient-dense diet.
Are you as healthy as you would like to be?
What does your ‘diet’ look like?
As we are never more than 5 meters away from our phone, try this for a week! Each time you eat something, pause before eating and take a photo. at the end of the week, you will have a clearer and honest picture of what you actually eat!
As ever, help is at hand as we provide a delicious way of eating cabbage, (cavolo nero) plus offer a new way of coping with stress and anxiety! We have lots of good news to share, plus a couple of tips on how to gain strength for those over 50!
Well done Lucy! Lucy completed the Ride London event last Sunday, cycling 100 miles through London and Surrey. She was one of around 25,000 cyclists who took part in probably the most popular sportive in the country, whilst over 5,000 completed the shorter distance of 46 miles.
What makes Lucy’s achievement even greater is that in September 2018 Lucy fell off her bike and ruptured 2 ligaments in her knee. She then spent several months rehabbing and training with Charlotte, gradually building up strength and slowly making her knee stable enough to go back to cycling without the need for any surgery.
Getting back on the bike in February 2019 after 6 months off, Lucy started preparing for London by continuing sessions with Charlotte and introducing running for fitness. She completed the 100 mile ride in 5hrs 45mins with no knee pain, but a big smile and sense of pride.
Lucy plans on taking part again next year and it looks like several of the PB team will join her for the challenge.
We love this salad, as it means summer is here and we can sit outside and enjoy these amazing flavours and textures. This salad has evolved over the years and occasionally takes a different direction, but this is our family favourite.
Pre heat your oven to 150
I'm posting this with a heavy heart.
As much as I love playing and practicing my golf, I now realise it takes up way too much of my time. I am struggling to keep up with the everyday basics like looking after the boys, cooking, cleaning and maintaining my house, so something must give! So, I have decided that from September 1st I will be getting rid of a lot of my equipment.
Thanks for reading and understanding...Below is a list of what's available.
Serious enquiries only please. Make me a reasonable offer.
1. Dustpan and brush
4. Mop and bucket
5. Window cleaner
7. Dishwashing liquid
8. Laundry detergent
9. Fabric softener
10. Laundry baskets
11. Toilet brush
12. Cleaning sprays
13. Scrubbing brushes
Creating space and time to do the things you love, whilst juggling work, family and life commitments can be very difficult. Creating time to do things that you do not enjoy but know you must do to improve the quality of life, such as exercise and taking care of your body, can be even harder. Making a change is difficult. If you have not allowed time and space for change it becomes impossible. As we are limited to just 24 hours in a day, it’s important that we make the most of each hour that is spare! Assuming you are one of the healthy members of the working population, you probably sleep for about 8 of them and work for 8! This leaves you with 8 hours left in the day, of which you spend eating (2), showering, dressing and getting ready (1), household chores (1) etc…leaving you with an hour or two at most.
It is therefore vital to block out time in your diary each day, even if it’s just 10 or 15 minutes. If you think you don’t have the time, think about how long you spend each day on Facebook, TV, games, or doing smaller tasks that aren’t as important. Substitute one of these activities or incorporate your new ‘habit’ within these time frames.
Simple changes, we have recommended to clients, include, sitting on the floor whilst watching TV encouraging them to practice the floor stretches, we have been working on in the studio to improve their mobility, whilst doing something they were already doing!
How many ‘free hours and minutes’ do you have in a day?
What are your time wasters?
How much time do you need per day to make a difference?
If you can figure out how to do all the things you want to do, it will be easier to overcome the fundamental problem: how can you find the time to change your life?
The First Step
Cut out the noise! Get rid of distractions, time wasters and all the nonsense that eats into your day.
You are making a commitment.
You have reached a point where you know you need to change, this where you decide how much you want that change.
Think of this not as “improving your life” but saving it. The changes you will make you healthier, happier and bring back control.
Once you have made the mental commitment, take small steps to give yourself more free time to breathe and move!
With TV on 24-hour demand and endless ‘must see’ box sets to stream; whole evenings can be lost watching TV. Monitor, audit and adjust your viewing habits. Try to be more disciplined with your viewing habits, earmark programmes to watch, rather than surfing in vain! This one change alone, will free up a couple hours or more per week.
Spend less time on social media. These sites have their benefits, but if you are not careful, you can spend hours in a week watching kittens doing the craziest thing or viewing your friends ‘amazin’ holiday posts! Very little of what you view on social media, will inspire you and make you feel positive, often, it will have the opposite effect. I used to read a lot of things on the Internet that were just entertainment. Cut out the ‘noise’ and focus on what is really important.
Wake up earlier. This is not everyone’s cup of tea, but it is a great way of adding 30 – 60 minutes to your day. Exercising whilst the rest of the world sleeps or getting to work earlier, gives you the opportunity for peace and quiet and no interruptions.
Block out an hour at the beginning of the day, where you have no interruptions, don’t answer the phone or respond to emails. Use this hour to do as much work/planning as you can, you will feel like you are ahead of the game and will achieve much more throughout the day.
Delegate time for answering emails and stick to it where possible
Whilst you are working towards your goal, reduce the extra commitments you have in your life. Stay focused on your goal
If you’re worried about offending people, don’t. Send an email or make a phone call and explain that you’d love to keep doing the commitment, but at present, you just don’t have the time to give it your all.
Streamline Your Life
Just say no! If you are asked to do something that is not related to reaching your goal, politely decline. For the next few weeks, be selfish, focus on what is important to you.
Simplify your daily routines, your work, your social life, your daily chores and your downtime. It will take time and a little effort, but it will be worth it!
If you enjoyed this short article on creating time, there are many more like this in our Ultimate Motivational Guide. The guide is a culmination of a few months’ work plus over 18 years’ worth of personal training experience and almost 30 years of teaching and coaching! It is based around conversations and observations with clients that are moulded, reworked and reworded to be shared with others.
I hope you enjoy the booklet and find the information both useful, beneficial and motivating!
Please feel free to download or share! Hard copies are available in reception and all profits will go to the Stroud Women’s Refuge.
We are delighted to welcome Denise Blake – Foot Health Practitioner to our growing team.
Denise trained at the SMAE Institute in Maidenhead qualifying with a Diploma in Foot Health from the Queen Margaret University. Passionate about delivering high quality foot care and knowing the importance of keeping feet healthy, Denise is keen to continue her professional development and is currently studying Dermatology of the foot and Biomechanics.
Denise also has over 20 years’ experience as a registered nurse and continues to work part time for the national health service.
Outside of clinic and the NHS Denise keeps busy with volunteering within School Governance and Girlguiding. Her favourite past time is dog walking, meeting the demands of owning a very energetic spaniel.
When you consider that for each round of golfer the average golfer will swing a golf club 70-100, (excluding practices swings!) the potential for injury is high, particularly if one joint is not functioning as it should! Read these top tips from the British Chiropractic Association and practice the exercise from our short video to help your swing and keep you pain free!
High profile professional golfers suffer from injury, but the amateur player may be more at risk than Rory Mcllroy or Tiger Woods. Poor technique, inadequate stretching prior and post-match plus incorrectly carrying heavy golf bags are the main causes but following a few simple tips can solve the problem.
A healthy back will improve your swing!
The original muesli recipe is a mixture of raw foods developed around the turn of the 20th century by a Swiss physician named Maximilian Oskar Bircher-Benner. Dr. Bircher went against accepted medical practice of thoroughly cooked food being the healthiest to introduce a small bowl full of rolled oats and raw apple before most meals. In modern times, this is now acceptable, but back then he had doctors walking out of his talks to show their disapproval.
Makes one portion of Bircher Muesli.
Prep Time: 5 minutes
Total Time: 5 minutes
Soak the oats overnight in water or apple juice! If you forget to soak, they can be left for 15 minutes, but will not taste as creamy! Add the grated apple and chopped nuts, squeeze on the lemon juice and add a dollop of yoghurt.
Experiment with other toppings and mixing other grains with your oats for variety!
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Stroud GL5 5ET, United Kingdom
Phone: 01453 873811
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