Amanda McCredie, our Registered Dietician/Sports Dietician has kindly shared some of her favourite go-to recipes. As you may know, oats are incredibly nutritious. They are a gluten-free whole grain and a great source of important vitamins, minerals, fiber and antioxidants. Studies have shown oats have many health benefits too, including assisting weight loss, lowering blood sugar levels and reducing the risk of heart disease. They are also DELICIOUS!
This handy oats recipe not only contains natural and hearty ingredients making you fuller for longer, it is also fantastic for those on the go in the morning!
Refrigerate and enjoy in the morning, or a few hours later!
There is and always has been a strong focus in the health industry on proper training for our core. However much to our frustration there is a plethora of misguidance in that very industry to the point where not only are some clients not training their core properly, but they are also damaging the very structures they are trying to protect in the first place.
Our core has three dimensional depth and functional movement in all three planes of motion. This is important to note as there are literally hundreds, possibly thousands of exercises that could be done for core strength. Many of the muscles are hidden beneath the exterior musculature people typically train (ie: your 6 pack is not exactly your core). The deeper muscles that are our true core muscles include the transverse abdominals, multifidus, diaphragm and the pelvic floor.
Your core is in place mainly to protect and hold your spine in the correct position through movement. It absorbs forces placed on the back instead of the passive structures such as your vertebral discs so as they do not wear out or get damaged. For example, if were to lit a heavy object without engaging your core correctly, then your spine would take most of the brunt. Inversely if you were to engage your core with the exact same lift which would look exactly the same externally, then your core will absorb most of that weight and force, thus reducing the potentially damaging stimulus to the spine and its vital structures.
Think of it this way, your knee has muscle above and below it to absorb forces when you jump off something and land on the ground…without it your knee would most likely crumple. In this same way your core does the same thing for your pelvis, spine and upper body.
Muscular strength is the ability of a muscle or muscle group to exert force to overcome the most resistance in one effort. Strength can be measured based on the amount of weight lifted. Relative strength is based on a ratio of weight lifted to body weight. For example, if two people lifted the same weight, the person who weighs less has greater relative strength.
Muscular endurance is the ability of a muscle or muscle group to exert force to overcome a resistance many times without rest. The measurement of muscular endurance is based on the number of repetitions performed or the amount of time taken overall. Muscular endurance is specific to the assessment and there are many different forms. For example, if we think of the leg muscles as a whole, long distance running is an activity that relies on muscular endurance, whereas if you were to squat down and lift a heavy pot up onto a shelf, then this would be a use of leg strength.
What am I getting at?? Many people/ professionals focus on the “strength” of the core rather than the much needed functional endurance. In life our core needs to have enough endurance to last a whole day worth of activity, and not just a few single bursts of strength. Yes the strength component is also important, however you must also train the endurance of the muscle. If you think of the simple act of weeding the garden, it takes repetitive uses of your core and external back muscles to stabilise the spine. Depending on the extent of your weeding problem it could take you hours. Now if your muscles only have the ability to do strong, single burst of force, then they will surely run out of energy to stabilise the spine quite quickly, therefore the force will move to the spine and your spine will eventually fail (you may have heard of disc bulges).
It is important to note that there are many, many core exercises that all have their merit. Therefore I will provide you with some examples of the most diverse and easier to do exercises.
Plank is a good isometric stabilising core exercise that you can perform at home. In order to do this
Swiss ball roll out (on featured video), is slightly advanced but very effective
IMPORTANT!!! It is important to note that these two exercises are only a guide. In order to properly engage your core you will usually need a professional to confirm that you are actually using the right muscles and not the wrong ones. For this reason I cant provide more exercises, although I know you would like me to (sorry :). So seek the proper advice on how to properly engage your core and then you can turn almost any body movement into a core exercise. That’s the beauty of the core, when it is working properly it will be involved in almost all exercises in the gym unless you are sitting down with a back rest.
In general you need to train both strength and endurance of the core muscles to give you the best chance to maintain a healthy, injury free body. A well trained Physiotherapist or Exercise Physiologist will be able to write a program for you to be able to train this optimally. Our highly trained professionals at Holistic Physio Fitness will be able guide you through a proper core training program whether you are injured or not.
Personal Training & Physiotherapy
Personal training meets physiotherapy, the PERFECT combination. We help you reach your exercise and fitness goals in the safest way possible. We do this through a physiotherapy evidence based approach.
Get fit AND limit your risk of injury at the same time from completing professionally tailored rehabilitation fitness. This involves hard and effective training, the only difference is that it is safer because of our professional understanding of injury and the mechanisms that cause injury.
Many sports bulletins comment on the high prevalence of injury when training with a personal trainer. This may be due to the lack of experience or inability to foresee a particular exercise to cause injury.
Holistic Physio Fitness team members are highly trained as personal fitness instructors and Physiotherapists. Therefore we are more capable of preventing injury whilst training, and fully qualified to manage injury should it occur.
Contact us on 02 9999-6666 or email us on [email protected] Holistic Physio Fitness Mona Vale
Come and try it, we guarantee you will be happy.
HEALTH FUND REBATES ALSO AVAILABLE ON PERSONAL TRAINING
What is Text Neck ? Our everyday lives are now filled with technology, Computers, Tablets , Smart Phones. All of these require us to be looking at a screen with our heads down, typing either on a phone screen or something similar. This constant position of being haunched over a device is causing Text Neck . It is a cervical spinal degeneration that can result from repetitive stress injury from the forward flexing of a head constantly looking down at a device screen. Of course these days this could effect almost everyone. On average we spend up to 2.5 hours a day looking at smart devices ,for work and to socialise.
What are the symptoms and affects of Text Neck ?
Text neck can affect anyone and increasingly young children and teenagers, because of their addiction to mobile phones, are suffering from this condition. The symptoms are :
* Pain in the upper back, it could be chronic , or sharp ,or back spasms in the muscles.
* Shoulder and neck pain or spasms
* Pain can also be down arm if nerves have been affected (for example a pinched nerve)
Some research has suggested that Text Neck can cause arthritis in the neck which can then develop into ongoing problems.
If young, text neck may cause long-term damage to growing bodies, if not seen to by a professional and treated .This is due to the many hours spent heads bents over devices, mobile phones being another to add to the list.
How to Treat Text Neck
The most important thing to remember with Text Neck is prevention. All devices including mobile phones should be at eye level, this is so you do not have to bend your neck to look down your screen.
Where ever you have computers set up , in the office or at home , the screens should be organised so that your shoulders are square , with your head looking forward.
If you can have regular breaks from your device , stretch your body , go for a walk , this may help to relieve any pressure or tension in the neck area.
Your Core Muscles play a very important role in supporting your neck , a daily routine of specific exercises for your core will help strengthen not only the neck but your upper back as well.
This is also needed for the neck muscles, there are specific exercises that will help keep the neck loose and strong to help support your head.
What Next ?
Holistic Physio Fitness can help pin point any problems associated with Text Neck or any other related injuries. We can help you with a treatment plan to relieve pain and strengthen your body so Text Neck is no longer an issue.
Our phone Number is 02 9999-6666 or we can be contacted by email on [email protected]
Now before you think it, these tips may seem obvious but we want you to REALLY think about them and ask yourself if you are doing them. These three little steps to back up your New Years Resolutions will be your fastest way to a healthier and happier lifestyle.
Our bodies repair during solid sleep. If you are not getting enough hours of quality sleep then you are depriving your body of its optimal time to repair and recover from any stresses that have been placed on it. My top advice would be to try and go to bed at nearly the same time every night. The best thing for getting to sleep on time every night is routine. Without routine the body will struggle to find a rhythm.
This may sound obvious, and you have probably heard it a thousand times but increasing your overall daily movement can sometimes be better than going to the gym once per day. Through our own testing and other scientific testing, we have found that people who go to the gym for approximately 1 hour and are fairly sedentary for the rest of the day actually burn less calories/kilo-joules than someone who doesn’t go to the gym but is active all day long. What does this mean for the person who has a sedentary job though. Try walking or riding a bike to work. It may sound like a chore but once you get into the routine you may find it liberating. Little decisions like taking the stair over the lift can also be very effective. Anything you can do to increase your activity levels during the day is a win.
If your like most people around the Christmas period, then you may have let your diet slip a little (or a lot). Don’t regret what you have done, instead use that energy to tighten it up for the rest of the year. A little change in January can turn into big changes later in the year. I find that starting something is always the hardest part. SO JUST START!!! And the rest will come.
Call Holistic Physio Fitness on (02) 9999 6666 and we would be happy to chat with you about anything to do with your health. Get stuck into these New Years Resolutions and let us know how you do.
Fitness and dieting can be hard at Christmas. While most of us enjoy eating too much at Christmas time, there are those of us that fear breaking our current dieting and exercise regimes. With so many delectable treats on the Christmas table, it can be difficult to keep track of the festive calorie count.
With the average person eating their way through an extra 3000 calories on Christmas day, it’s no surprise that people gain an average of 2kg extra around this time. Most people are happy to just up the exercise routine in January to offset this issue, however the ugly thruth is that it may take longer for you to shed those kgs that you may think. In fact they may even stay around until next Christmas. There is some research that has found a large portion of people keeping on those kgs year after year and essentially gaining weight consistently over the years.
Above all have a safe and fun Christmas. Our advice is to just do your best and be level headed about it all. Keep active with a walk after Christmas meals and stay active on the days off. Call our professionals 0n (02) 9999 6666 for a chat. We are here to help in any way.
What is Osteoporosis ?
Osteoporosis is a bone disease that effects up to 1 million Australians. It happens because our bones loose their thickness and become brittle . The ageing process, genetics and gender can all cause our bones to loose the ability to replace important minerals as quickly as they are being used. Our bones need to be strong and healthy or fractures can occur , unfortunately there are usually no obvious symptoms as the bones do not give the same feedback as muscles do.
How can Physiotherapy and Exercise help treat Osteoporosis ?
The main aim with the onset of Osteoporosis is to help reduce or reverse bone loss.This can be done with medications, calcium as found in diary products and vegetables ,along with Vitamin D and Exercise . Exercise is important as it is this stimulus that tells the bones to remain strong. If it does not receive this stimulus then there is no need for the bones to remain strong. Weight bearing , flexibility and strengthening exercises have been proven to assist in re-building bones . Not only do these exercises treat Osteoporosis but can help with co-ordination and balance , which will prevent falls. This is all good and well, however the exercises need to be specific and targeted in order to illicit the response desired. As an example, if you run, there is a lot of impact going into the bones of the legs and hip. Therefore, running will help maintain strength in the bones of the lower body, but not the upper body. A customised exercise program designed by a professional is extremely important so that you don’t put in years of effort with no return.
Please feel free to call us to discuss if you need any help with the prevention of osteoporosis.
Holistic Physio Fitness will work with you to develop a diet and exercise strategy to help encourage new bone growth.
You can call Holistic Physio fitness om 02 9999-6666 or email us on [email protected]
What is the Achilles Tendon ? The Achilles Tendon is a tendon that joins leg muscles to the heel bone, this is what allows our walking and running movements. An injury of this tendon is common for a few reasons. It could be overuse, such as athletes that run or walk frequently always pushing their bodies to perform .It could be as a result of very tight calf muscles or even ill fitting shoes that are worn while exercising. Because most of us at some stage walk ,run, jump,dance or skip, our Achilles Tendons can be put under a lot of stress , and professional athletes etc are at greater risk of having an injury occur through constant use. What is an Achilles Tendon Injury ? Any inflammation of the Achilles Tendon is known as tendonitis ( or tendinopathy ie ; inflammation and a micro tear ). This inflammation if not treated may result in a tendon rupture, however some ruptures can occur without any sign of inflammation and very suddenly. It is not unusual to actually hear an achilles tendon rupture with a loud snapping sound accompanied by pain . An achilles tendon rupture can happen for a few different reasons * Pushing off with your foot while your knee is straightened for example when jumping or starting in a running race. * Falling over where you over stretch the tendon whilst breaking your fall with your foot. * Landing on your foot, if falling from a height, your foot may twist when you land. Treatment of an Achilles Tendon rupture Any rupture or injury of any kind of the Achilles Tendon will need proper examination by an accredited practitioner. Surgery may or may not be needed depending on the extent of the injury. When a rupture occurs it is very important to ; * keep off the foot, and elevate it as much as possible * Ice the foot at 20 minute intervals * seek out medical attention Once you have been diagnosed either for surgical or non-surgical intervention you will most definitely need rehabilitation, strengthening and even help with physical support of the injured tendon such as a special boot or strapping. Holistic Physio Fitness are well equipped to help in all these areas . Do not hesitate to contact us for an appointment , information and assistance at any time if you suffer from the above injury . Holistic Physio Fitness have 3 qualified Physiotherapists and an Exercise Physiologist with many years of experience our contact numbers are ( 02 ) 9999-6666 or email address [email protected]