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Kick start your september

8/30/2024

There is always some room for improvement in some facet of our lives and the quickest way to solve the problem is to begin working towards the better version today. There is no “right time” to get started, so what are you waiting for?

1. Just do it. If you have said you are going to run a 5k fun run this year but have no prior experience. The first step getting out of your door and making an effort, even if you only make it to the end of your road on your first training run, you’ll be about 2% closer to your ultimate goal than if you didn’t put in any work at all.
2. Start from the very beginning. Achieving the best version of yourself requires you to start from the beginning and lots of small steps in order to become what you envision.
3. The best version of yourself should be your vision, not anybody else’s. Don’t waste energy trying to live up to what somebody else wants you to be.
4. There is no magic pill. Just as with diet and weight loss, there is no miraculous shortcut to the better version of you!
6. Don’t worry about the small print. You probably don’t have all the information or experience you require to find the shortest path to your happiness five years from today. But you probably have some idea about how to move in the right direction. Take those steps.
7. Seek advice and accept help from others. No man is an island! Help is at hand with just the touch of a button, as the internet has made it easier than ever to learn new skills. Remember that most successful people needed help along the way, too.
8. Celebrate the small wins. Appreciating the moment and all your small achievements gives you the motivation to keep making strides towards your ultimate goal.
9. Embrace failure. You can’t become the best version of yourself by playing it safe. Heck, getting fired could even be the best thing that ever happened to you,
10. Get up earlier. Use the extra minutes to exercise or clear your desk and plan for the day ahead. It will help you become far more focused and relaxed throughout the day.
11. Help other people become the best version of themselves. Pay it forward. Helping others, will keep you motivated on your own path, and you’ll find that the lasting connections you build from helping others will greatly benefit you moving forward.

delicious Vietnamese pancakes

8/30/2024

Ingredients

½ cup whole mung beans, soaked 12 hours
1 cup rice flour
2 tbsp. nutritional yeast
1 tsp. turmeric
½ tsp. salt
¼ cup full fat coconut milk
¼ small onion
4 oz. shiitake mushrooms
4 oz. extra firm tofu
1 tsp. sugar
1 lime, juiced
2 tbsp. vegan fish sauce
1 clove garlic, finely minced
Bean sprouts
Fresh mint leaves
Coriander
Large, leafy greens (like leafy lettuce or mustard greens)

Instructions

In advance of making this recipe, make sure to soak your mung beans for 12 hours. Next, prepare a steamer and steam the soaked mung beans for 15 minutes, or until they are cooked through but not mushy. Once cooked, set aside.
While the mung beans steam, prepare the batter by whisking together the rice flour, salt, nutritional yeast and turmeric. Next add the coconut milk, along with 1¼ cups of water. Whisk until smooth and set aside.
Prepare the fillings- thinly slice the onion and chop the mushrooms into small pieces. Cut the tofu into small strips. Also prepare the dipping sauce by combining the sugar, lime juice, vegan fish sauce, garlic clove, and 2 tbsp. water and mixing well.
Finally, make your banh xeo. Add some neutral flavoured oil to a 9-inch skillet on medium-high heat. Once hot, add about 1/5 of your onions and mushrooms, sautéing them for a few minutes to release their moisture. Then push the onions and mushrooms over to one half of the pan and pour ½ cup of the batter into the pan, tilting it as needed so that the batter covers the entire pan. Let cook for a minute, then sprinkle a tablespoon or so of the mung beans onto the half of the pancake that contains the mushrooms and onions. On top of that, add 1/5 of your tofu, and a few bean sprouts. Let cook for another minute, before flipping the empty half of the crepe over to cover the bean sprouts, mung beans, and tofu. Cook for 30 seconds more, then slide out of the pan onto a plate.
Enjoy immediately. Banh xeo are often eaten in a lettuce wrap, with fresh mint and coriander, dipped in the dipping sauce we made earlier.

flying with blocked ears

7/18/2024

Ear wax is a naturally occurring substance which protects our ears from dust and debris. Our ears are self-cleaning, and our body gets rid of it on a regular basis, with normally functioning ears, earwax can be left alone. But sometimes, excess wax can block the ear canal, trapping air between that wax and the eardrum.

This can cause pain or discomfort during take-off and landing as rapid pressure changes can cause the trapped air to expand and push against the eardrum leading to pain, fullness, and temporary hearing loss.

Flying Smart: Preventative Measures:

Clear the Way: If you’re prone to earwax buildup, consult with your GP or call us for safe removal well before your flight.
Stay Hydrated: Drink plenty of water before, during, and after your flight to thin mucus and keep your Eustachian tubes functioning smoothly.
Chew & Swallow: Sucking on boiled sweets or chewing on gum during take-off and landing encourages swallowing, which helps open the Eustachian tubes.
Yawn! Open your mouth wide and yawn to encourage natural tube opening.
Valsalva Manoeuvre: Simply pinch your nose closed, gently blow out as if blowing your nose (without forcing air out), and swallow at the same time. Repeat if needed.

For infants, babies and toddlers:
Feed babies with a bottle or use a dummy as sucking and swallowing equalises pressure.

For older children offer sweets to suck (for older children) or use a straw sports bottle.

Swimming with Blocked Ears
Going for a dip in the sea or a splash in the pool can also prove hazardous for some with the water getting trapped behind a build-up of wax, causing hearing loss or discomfort which can lead to ear infection if left untreated.
The best way to treat this is prevention. Before you go on holiday is to book an appointment with an ear care professional to get your ears checked and cleared.
By taking these simple steps, you can significantly reduce your chances of ear discomfort and enjoy a smooth, pain-free flight/swim/holiday!

Don't let ear pain ruin your trip. Come and see Fay at Personal Best Studio & Clinic for a FREE ear check before you go.
Ear wax removal appointments available Tuesdays and Thursdays. £69 for both ears.

Please be aware, if you require removal, you will need to use oil such as 'Earol' in your ears for at least 5-7 days before the procedure to achieve effective removal.

Call and book now 01453 873811 or book online at
www.personalbeststudio.co.uk

holiday

7/18/2024

Holidays are a wonderful time of year – where we all try to wind down and relax. And for many this involves a sunny destination, with a lot of lounging on sunbeds, reading or sunbathing and generally sitting or lying around for up to two weeks.

Both the change in daily routine and the very nature of being stationary for long lengths of time, can result in some unwanted back pain!
Back pain on holiday is often due to lack of activity (or perhaps the opposite from over exertion with the children) on top of an already stiff spine. Regular mobilising stretches through the back, buttocks, shoulders and neck will help to avoid aches and injury. Start now, loosen up before you go! Follow this link for a helpful video on this subject.

Actually, getting to your holiday destination can often throw up some potential hazards. For instance, moving cases in and out of cars and off trolleys and carousels usually involves lifting and twisting.

With the added weight of a heavy case, twisting the lower back can result in muscle strains. Try to be aware of your posture as you lift, bend your knees and tighten the abdominal muscles.

Pack your suitcase from a bed rather than the floor, to avoid lots of bending. If you can spread the load and pack two lighter cases instead of one – that would be helpful, and if you’re travelling light, take a wheelie hand luggage bag or rucksack rather than heavy shoulder bag.

Lounging around or sitting for lengths at a time, sunbathing or reading is generally the biggest offender.

Try to get up regularly, take a dip or a wander to keep everything moving and mobile. If you’re reading on your tummy, put your book on the floor at the head of the lounger and look over the top to keep your spine in a neutral position. The addition of a rolled/folder towel under your hips would help too. If you’re lying on your back, roll up a towel and place it under your knees to alleviate pressure on the lower back.

Pack a tennis ball – great little tool for self-massaging tight trigger points in the shoulder blade region or buttocks. Even better – treat yourself to a massage or two while you’re away. Ask for a deep tissue massage rather than a relaxing one, to really relieve any muscular tension.

Not sleeping in your own bed can cause problems – if your mattress is too hard, see if you can put an extra duvet under the sheet or if it is too soft – pull it onto the floor (if there’s space). If you have space to pack a travel orthopaedic pillow, that’s great and if not ask for a second pillow if necessary, so that your neck is well supported.

Finally, don’t stiffen up on route! If you’re flying or driving for any length of time, pop a rolled-up jumper or travel pillow in the small of your back for lumbar support. Move as much as possible – taking a break if you are driving or stand up and walk around if you’re flying. Simple exercises in your seat will help, such as buttock clenches, shoulder shrugs and foot circles.

If you have any niggles or concerns, book in for a spine check with a chiropractor, or to loosen up through the back and neck for more comfortable traveling, book in for one or two deep tissue massages before you go.

Tennis elbow & golfers elbow....is there even a difference?

7/18/2024

Repetitive arm movements, such as digging, weeding, pruning, serving or striking a golf ball can leave you more susceptible to these types of injury.

Tennis Elbow (Lateral Epicondylitis): is the more common of the two injuries, especially for people in trades, painters and manual therapists and affects the outer elbow.The pain is mainly due to repetitive wrist extension and gripping and involves the extensor muscles and tendon.

Golfer's Elbow (Medial Epicondylitis): on the other hand, Joke!!) affects the inner elbow and is due to repetitive wrist flexion and forearm rotation, involving the flexor-pronator tendon.

Both conditions are primarily caused by overuse and repetitive stress on the forearm muscles and tendons, with insufficient recovery time between repetitive activities exacerbating tendon strain.

Also, if you have weak or unbalanced muscles in the forearm, wrist, and hand this can increase susceptibility to both conditions. Similarly, a sudden increase in activity level increasing the intensity or duration of the physical activity without proper conditioning may also lead to tendon injuries.

Understanding tennis elbow and golfer's elbow may help in both prevention and treatment of the injury. Watching players receiving treatment during matches at Wimbledon showcases the importance of injury prevention and treatment for athletes, but the same applies for all you weekend warriors! Whether it be power washing the patio, cleaning the windows, assembling flat pack furniture or hedge trimming, anyone involved in repetitive arm activities can provoke this painful condition!

Radial Shockwave Therapy
If you happen to suffer from either of the above, you may find that treatment with Shockwave may help.

As one of the first practices in the Southwest to offer Shockwave therapy over 10 years ago, our clinic is familiar with the assessment and treatment of both of these elbow conditions.

Shockwave therapy is a non-surgical treatment and works by delivering impulses of energy (compressed air waves) targeted to specific damaged tissues within the abnormal tendon, ligament or muscle. This increases the blood flow within the affected area, stimulating cell regeneration and healing, and decreasing local factors which can cause pain. It is a little bit like a “control Alt Delete” to kick start tissue repair. You might need as little as 3 sessions (max 6) to recover. Sessions should be done with 5–10-day intervals, so we tend to do it once/week - this way you will not lose “traction” in the repair process.

Extracorporeal Shockwave Therapy treatment is a highly effective treatment for all of the conditions listed BELOW.

Plantar Fasciitis
Shoulder Tendonitis
Tennis and Golfers Elbow
Achilles Tendinopathy
Trochanteric Bursitis
Patella Tendinopathy (Jumpers Knee)
Medial Tibial Periostitis (shin splints)

Are your feet ready for summer?

6/18/2024

Did you know that your foot has 26 bones, 33 joints and over 100 muscles, tendons and ligaments. As we age, these bones and joints degenerate and the protective subcutaneous fat pad in the sole may diminish. Poor fitting shoes, excessive load or constant friction from physical activity all aggravate foot conditions which can show up more after the age of 60. It’s also not uncommon to find arthritis, clawing of the toes, bunions, corns and calluses and nail problems in our older clients.

Maintaining flexible and healthy feet so that you can enjoy your lifestyle as you age requires a little extra care. Implementing some good foot wellness habits at home, will pay benefits on the journey ahead. To help you, our Foot Health practitioners Louise and Fay have put together some simple tips for looking after your feet.

Make sure you keep your feet clean. You should aim to wash them every day in warm, soapy water to keep them looking and smelling fresh. Soaking them for prolonged periods on a regular basis could do more harm than good, this can wash away the natural oils your body produces, leading to dry, cracked skin and other issues.
Use a foot file or a pumice stone to gently remove any hard skin or calluses that are building up in high pressure areas, like on the balls of your feet or your heels. Do be gentle, though. Excessive filing can work through and damage the new skin underneath.
After washing your feet, dry them well to avoid moisture lingering. Concentrate especially on the areas between your toes, where constant dampness can help promote the growth of fungal infections, like athlete’s foot.
Look after your nails. You should always trim them across in a straight line; never try to shape them at an angle or round them. If you do this, you run the risk of the nails growing at an uneven pace and causing ingrown toenails, a painful condition that can result in inflammation, bleeding and even infection.
If you are prone to dry skin, use a moisturising cream on your feet regularly – but avoid the areas between the toes.

Take Care When Shoe Shopping

One of the biggest causes of foot problems, as we mentioned, is wearing badly fitting shoes or fashion shoes that force your feet into tight toes and the like. But socks can also cause harm. Make sure you buy the right size – too large and they may bunch in areas around your feet and rub. Too small around the ankle or in the toes, and they may result in reducing the blood circulation.

In terms of shoes, always wear the right kind for the type of activity you’re doing – so get specialist advice if you exercise by running or walking long distances, for instance. If you must wear high heels, try and limit the time you spend in them. Varying the height of heel, you wear can also help.

Finally, one last handy hint: if you’re going shoe shopping, go in the afternoon! Your feet naturally swell as the day goes on, so afternoon shoe shopping helps you choose a pair that are comfortable all day long.
If your feet are feeling neglected and unloved, perhaps a visit to our Foot health clinic will get them feeling and looking good! Treatments are available on Tuesday, Wednesday and Thursday 8.30 – 5pm.

Call our reception team to find out more!

Golf

5/24/2024

With the Golf Season firmly under way, its vital that you look after shoulders, hips and spine so as to fully enjoy the season ahead. Having discomfort or dysfunction in just one joint or muscle can make 18 holes seem like 108.

Typically, during an average round, with practice swings included, the average golfer will swing their clubs 70-100 times and that’s no fun when you are carrying an injury! 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 and incorrectly carrying heavy golf bags are the main contributors to pain and discomfort. However, following a few simple tips can help solve the problem allowing you to play golf better, with less effort and have more fun at the same time.

• The pressure points – The lower back, shoulders and wrists are the most obvious joints at risk for golfers through the repetitive nature of the golf swing but carrying a golf bag can also place an enormous strain on your neck. Take advantage of the latest golf accessories specially designed to help such as lighter bags and dual harness straps over shoulders to distribute weight evenly.

• Warm up – Golfers often don’t warm up properly before playing – if muscles are not prepared by a good stretching routine, this can lead to a lack of flexibility and injury. Spend two or three minutes warming up before teeing off. Stretch hamstring, quads, chest muscles and shoulders.

• Here is a simple warm up routine prior to heading to the range! https://www.youtube.com/watch?v=u7TSoBoRJ7M

• Don’t forget that, like any sport, a good post-event stretch is also required.

• Pain is a warning sign – do not ignore it. If you injure yourself, use ice rather than heat and if the pain persists, seek advice from your doctor or chiropractor.

Body Composition Scanner Success Stories

5/24/2024

We have had lots of positive results from clients who have used our Body Composition scanner. With empirical data and metrics to work towards, it has given them a focus for their training. The common problem for most is not working the heart at the correct level for long enough, for some it is working too hard but for most it is not hard enough!
In my introduction, I mentioned my three walks and that only one of them had any real benefit to my cardio fitness. The reason why my early morning hike had the most benefit, was that it was timed and intense. Although I have the benefit of a watch that measures my steps, heart rate, distance etc, it is easy for you to adopt the same principle.
Start by setting aside 20 minutes per day. Walk at a brisk pace from the same start point for 10 minutes. At 10 minutes, note the landmark and turn back to the start. The following day you repeat the same process, with the intention of going beyond the landmark you reached on day 1.

Each day repeat the process with the aim of going faster and further each day. Obviously there will come a point where you cannot go faster, so at this point you increase the time to 15 minutes out! This will help you ‘plateauing’ in your training and help you keep on track with your health and fitness goals. If you would like some guidance, why not book a one off PT session for more ideas and a get fit for summer plan! We have now made it easier for you to book online ‘one off’ sessions. Simply click the link below and chose 30,45- or 60-minute sessions. https://personalbest.neptune.practicehub.io/p/booking This is particularly useful to those would like some guidance and direction for your training, but do not want to commit to a regular session,

Heart Rate Zones
The info sheet below provides you with all the information you require to find out your Heart rate zones
Heart-rate training benefits everyone, from the beginning exerciser trying to lose weight, to individuals trying to improve their cardiovascular fitness, to the highly conditioned athlete preparing for the next competition.
The key to making progress is to elevate your heart rate into the correct training zone, so your effort matches your goals.
The easiest way to do this is a simple paper-and-pencil calculation. Subtract your age from 220. The result is an age-predicted maximum beats per minute.

This does not take into account your fitness level or inherited genes, which can make your true maximum heart rate 10 to 20 beats per minute higher or lower than the age-predicted number.

Hello spring!

3/27/2024

If the rain has not washed away all your hopes of sunshine and spring, we hope you are looking forward to the long Bank Holiday weekend. With the outlook for better weather, you may be tempted to venture out into the garden, onto the golf course or up onto the hills for longer walks.

After what feels like an eternity the prospect of getting outside is almost too much to bear. But a word of caution as you emerge from hibernation, your body might need a little bit of warming, or should I say warning before e the vigorous demands of the garden take their toll! It is quite normal to feel a few aches and pains in the lower back as your body adjusts to moving more vigorously again.

Nonetheless, as many of you are aware, it is not only those who overdo the gardening that can suffer from back ache, those who sit at a desk all day also are at increased risk as their abdominal and back muscles become increasingly weaker.

According to the 2014 Review, Prevention of Low Back Pain by Dr Maher et al. exercise can play a significant role in helping those with lower back pain. Dr Maher prescribes exercise as, "exercise strengthens the muscles that support and control the spine, meaning that your spine is better able to cope with the load that you put on it during daily life, secondly the tissues that make up the spine, ligaments, discs and bones need regular movement and activity to stay strong and healthy."

Exercise, movement, and motion are our medicine; and should become our daily prescription for healthy living.
Try these out over the coming weeks, to help ease you into summer!

If any of these exercises causes pain, contact one of our team for further advice and treatment or book online. Do not leave it to go away on its own, the earlier the treatment is carried out the better. You should exercise and keep fit so that you can enjoy your gardening and other leisure activities, rather than using your gardening as an exercise to keep fit.

Linguine with lemon and asparagus

3/27/2024

This delicious recipe comes from my new ‘favourite’ cookbook, Citrus by Catherine Phipps. It is delicious and easy to make, definitely give this a try whilst we are still in asparagus season!

INGREDIENTS
250g linguine, (or spaghetti at a pinch)
300g asparagus, trimmed
olive oil, for drizzling
30g butter
1 large lemon, Finely grated zest and juice
4 egg yolks
50g hard cheese, such as Parmesan or Pecorino
sea salt
freshly ground black pepper

1. Bring a large pot of water to the boil and salt generously. Add the linguine and cook until just al dente. Drain, reserving a small cupful of the cooking liquid.

2. Meanwhile, heat a griddle pan until it is as hot as you can get it – it should be too hot to hold your hand over comfortably. Wash the asparagus, shake off the excess liquid and put on the griddle. Drizzle with a little olive oil and grill for 3–4 minutes on each side. Remove and slice each spear in half on the diagonal.

3. Melt the butter in the pasta pan then add the lemon zest. Turn the heat down as low as you can, then whisk the lemon juice and egg yolks into the butter, until you have an emulsion. Add some of the reserved pasta liquid, a tablespoon at a time, until you have a sauce the texture of single (light) cream – it should be silky-smooth and just coat the pasta when you add it without being cloying. Add the pasta and asparagus to the pan and toss to coat in the sauce.

4. Serve with plenty of black pepper and the cheese shaved over the top.

Here’s one I made earlier! https://youtu.be/BF7eYnubh-g
Enjoy!

<<Previous

Kick start your september

delicious Vietnamese pancakes

flying with blocked ears

holiday

Tennis elbow & golfers elbow....is there even a difference?

Are your feet ready for summer?

Golf

Body Composition Scanner Success Stories

Hello spring!

Linguine with lemon and asparagus

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