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28 MAR

Instrument Assisted Soft Tissue Massage (IASTM)

529974_434595196617799_1237879464_nI recently treated a client who was needing help on a chronic calf injury, he had already had physio treatment, tried resting it, but the pain was still there and hasn’t been able to finish a game of football, due to the injury flaring up mid match. On examination we did find an injury to his calf, however, why this injury happened, was confirmed by assessing the hip and ankle joint, for range ofmovement, to cut a long story short, we found tight internal hip rotators and that he had a condition called forefoot equinus (both on the same side as the injury), which was limiting dorsiflexion to the ankle – basically, when standing upright, his calves were constantly at full stretch and there would be no give, when asked to pull his feet upwards! The initial treatment, which lasted about 30 minutes, involved use of the tool to breakdown scar tissue and fascial restrictions to the injured area and also to the rest of the lower limb and foot – covering muscles, ligaments, tendons, fascia and nerves; hands on manipulation techniques to release tightness in the internal hip rotators and ankle joint, as well as going through some detailed stretches, to increase ankle dorsiflexion.I don’t want to sound brash or boastful, but just from past experiences of using the tool and manipulation techniques, I knew that immediate results could be expected. Sure we booked in for a second appointment, just to check up on the injury, however, the fact is, my client did not feel pain to the injury immediately after the first treatment, he could actually experience/feel his feet loading and unloading and he managed to play in his cup game the day after, without being hampered by his chronic injury! This is what he had to say …without doubt the best thing I have found to relieve the pain in my calf after training/football, when combined with Gee’s stretching protocols. The aftercare advice was extremely detailed and first rate.


How does Instrument Assisted Soft Tissue Massage (IASTM) work?

Once the damaged areas are detected, through ‘scanning’ with the instrument, the therapist deliver a controlled micro-trauma to the affected area. The purpose of the micro-trauma is to stimulate a local inflammatory response, which initiates reabsorption of excessive scar tissue and facilitates a cascade of healing activities, through the proliferation of fibroblasts, which secrete collagen proteins, to help with regeneration. Adhesions within the soft tissue that may have developed as a result of surgery, immobilisation, or repetitive strain, are broken down, allowing the patient to regain function.


Benefits of IASTM

Decreases overall time of treatment
Allows faster rehabilitation/recovery
Reduces need for anti-inflammatory medication
Resolves chronic conditions thought to be permanent
Clients can continue to engage in everyday activities

So, if you are suffering from a new/chronic injury or have exhausted and tried all other options and still not getting results, then inbox me and book in for a consultation and I’ll see whether I can help you or not, or at least point you in the right direction.

Gee
 

21 MAR

Herbalife24

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From the Herbalife24 website….
“Herbalife24 is the first comprehensive performance nutrition line empowering athletes 24-hours a day. We have redefined the industry standards of pre-, during- and post-workout nutrition to help you train, recover and perform like never before with all the nutritional support you need as an athlete. This seven-product line is customizable so you can determine your day-to-day needs based on activity levels and training demands.
Herbalife24 is based on the latest proven science and every product batch we produce is third-party tested for substances banned by sport. It assures the athlete that what is listed on the label is exactly what is in the container. All products serve a specific nutritional purpose and contain all-natural colors, flavors and sweeteners.
Many variables affect your training and performance. With Herbalife24, nutrition is one aspect in your performance preparation you can trust, giving you the confidence it takes to be a 24-Hour Athlete.™

There will always be someone better, faster, stronger. Be that someone.”

For more information on the Herbalife24 range, please visit www.performancenutrition.herbalife.co.uk and inbox me for product purchasing options.


10 FEB

From Fat to Fit…staying on track.

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We all know where we are now, where we want to go and what we need to do to get there. Sometimes that end goal seems so far away, but time will continue to pass, regardless of what you do…so why just think about it, or even better, why not start doing something about it now rather than tomorrow?

Sometimes we focus on the negatives too much e.g.. it hurts, i feel unfit, i feel slow, etc, but this is just you experiencing what it is like to step out of your comfort zone – the majority of the time, the only reason you don’t like a certain exercise, is not because you are bad at it, it’s just that you haven’t perfected it and to get perfection, you have to practice it (the more you do it, the better you get at it in a shorter amount of time).

 

So the next time you step out of your comfort zone, give yourself a little credit and if it hurts, tell yourself it’ll hurt a little less the next time you do it and so on and so on. The secret to getting to where you want to be is to keep on taking small steps forward and not stepping back.

 


15 JAN

Alcohol doesn’t make you fat, in fact it can help you to lose weight…what???

Contrary to popular belief, alcohol itself will not make you fat, but the process of drinking excess alcohol and the effect that it has on your fat metabolism, which can lead to weight gain.

This is what I mean…

We cannot store alcohol in our cells so we have to burn it up and this is done via the liver, which converts the alcohol into acetate, which is then oxidised to produce carbon dioxide and water – so as you can see there is no process here for fat conversion and storage.

It is this act of ‘burning up’ the alcohol which leads to the suppression of your fat metabolism and it is only after all the alcohol has been oxidised, does the body return to it’s fat burning state, how quickly this returns depends on the volume of alcohol consumed – as a rule of thumb it is usually 1 hour per unit of alcohol consumed, i.e.1 gram of protein = 4 kcals

1 gram of carbohydrates = 4 kcals

1 gram of fat = 9 kcals

1 gram of alcohol = 7kcals

1 x lager (pint) = 240-250kcals / 2.3units

1 x white wine (175ml) = 130kcals / 2.3 units

1 x red wine (175ml) = 120kcals / 2.3 units

1 x gin/vodka and tonic (single) = 126kcals / 1 unit

 

 

So over the course of your evening out, the amount of drink can easily add up. Couple that with a high calorific 2 to 3 course meal; take away delivery or that pizza; kebab on the way home after last orders or snacks and nibbles and if you repeat this often enough, you will definitely start feeling a little more snug in those jeans, than you did when you first bought them!

However, this does not mean that you can’t drink at all, in fact recent studies have shown that red wine can help with reducing the risk of coronary heart disease and that moderate alcohol consumption through reasons not fully understood, actually improves insulin sensitivity, by lowering blood glucose, as the liver processes the alcohol in your body. Through improved insulin sensitivity, we can maintain better blood glucose levels – which leads to a more favourable environment for fat loss.

But beware, if you are on a fat loss programme, that alcohol does not provide the body with any nutritional value at all and this is what we term ‘empty calories’ – so do you really want to be wasting a third of your daily allowance on these ‘empty calories’ or would you rather nourish the body, so that you give yourself the best chance to achieve your goals sooner rather than later?

 


12 JAN

Equestrian Personal Training Client – Postural Correction

My name is Emily Robinson, a sixteen-year-old young event rider. I began serious training in order to prepare my self for the Pony European trials in March 2012, I was told I needed to improve my riding posture, as my shoulders were not straight and I found it increasingly hard to keep them back as well as not having the satisfactory strength in several areas of my body including my core.

My mum therefore talked to Gee during one of her training sessions, which she regularly takes in order to keep her fit.

Gee agreed to help me improve my posture and to work on my imbalances. After the consultation, which included an in depth analysis of my posture. He then set out a programme for me to undertake in the gym which focused on the areas I wished to improve on, this was especially helpful as I could refer back to my riding trainers on what they also thought would be beneficial.

 

 

 

 

 

I was quite nervous for my first gym session, but Gee quickly put me at ease and I felt that I was able to ask any questions, if I felt unsure about any aspect of the programme. I felt that I had achieved significant results in only a few weeks of following the exercises that Gee had put together for me.

It is now almost a year later and my training with Gee has been reflected in my riding, with endless compliments from my riding trainers and horse owners on my improvement.

I am now riding a horse, which I will soon trial in the under 18 European trials, meaning my strength to hold him during all phases of the 3 day events is crucial! I now feel I have the posture, strength and muscular endurance to take this on as I continue my training with Gee.

Emily Robinson


8 JAN

New Year Resolutions

Happy New Year everyone and I hope that it was a good one!

I’m dedicating this blog to anyone new to fitness or exercise – well done for making this momentous step to committing to a more healthier lifestyle and not to remain another government statistic.

If you have already joined a gym, then you have done the hardest step already by walking through the doors – having worked in the industry for over ten years and inducted hundreds of new members, trust me, I can totally empathise with you – you walk into the gym and immediately confronted by people swinging cannonballs with handles, dangling from straps attached to the ceiling, machines with flashing lights, the weights area is like a collection of metal and cables and the studio whooping and blaring like a nightclub!

Just remember that if you are unsure about anything then to ask for help (that’s what the instructors are there for or give me a ring) and always plan your workouts by having a periodised programme you can follow and set yourself goals to achieve on a weekly/monthly basis i.e. i will extend my run on the treadmill by 5 minutes every 2 weeks, etc.

So to finish on a more lighter note, I have compiled a list (this is by no means a definitive list – you can add your own here as well!) of all the usual gym suspects, that I have encountered over the years – so keep your eyes or nose out for…

  1. Mirror boy/girl – can’t workout if they haven’t got a mirror in front of them, so that they can admire their curves/muscles!
  2. Butch and Cassidy – check out the ‘weedier’ guy attempting to kill himself, lifting the same weights as his bigger gym buddy.
  3. Gym rat – Will always lend a helping hand, as long as you’re female, young, blond and good looking.
  4. Retro man – wears a weights belt and hoodie up, he can’t see where he’s going, so watch out when he’s on the treadmill.
  5. Quasimodo – yesterday was chest day, today is chest day and tomorrow will be chest day too!
  6. Cardio girl – I just run and run and run…
  7. Pheromone man – only has one set of gym clothes and wears it all the time…without washing it…eeuugghh!
  8. Mr Sweat-tastic – will leave a mass puddle of sweat around him, wherever he works out.
  9. The missing link – he’s the body builder in the corner who looks like the connection between ape and man.
  10. Geordie Shore – groups of teen boys dressed in plimsolls and low cut vests, trying to outdo each other on the heavy weights, with shocking technique…just don’t copy them!

Gee


29 DEC

My New Website

Well after many weeks of ‘editing and re-editing’, my website is finally up and running and a big hello to everyone reading this for the first time!

Please note that the content of these blogs only represent my training and fitness philosophy, based on my knowledge, education, research and experience and may not necessarily reflect those views of other personal trainers/fitness professionals out there, whose opinions may differ from mine. However, I will try and give justified and sound healthy living and training advice, so if you have a question, no matter how silly you think it might be, then please email me via the contact section and please follow me on;

Facebook – gee wu personal training
Twitter – @geewupt


29 DEC

Christmas 2012

So with Christmas done and 2012 drawing to an end, all that’s left to say now is wishing you all a very happy and prosperous new year, forget about what you did or didn’t do in 2012 and let’s make 2013 a year to remember and don’t forget to check back in the new year!