Take a few sensible steps and make the most of your ski trip.
7 ways to hit the slopes fresh and ready
Whether you ski, snowboard, or cross country ski, if time is invested prior to your holiday, the better you will perform and the less vulnerable you will be to injury. Skiing and snow boarding require endurance, strength, flexibility and balance so it’s important not to concentrate solely on leg strength. Here are 7 possible exercises to help get your whole body prepared and for you to get the most out of your holiday.
1. Supported Wall Squats:
Stand with your back against a wall, feet shoulder width apart about 10cm from the wall, squat down so your knees are at 90 degrees, as though you are sitting in a chair. Hold this position for 5 seconds then slide back up the wall. Repeat 10-30 times.
Lying face down on the floor, bring yourself up from the floor to rest your elbows, trying to keep the rest of your body completely straight without arching in your lower back. Hold this position for 30 secs increasing to 1 minute and repeat.
Stand with your hands on your hips, step your right foot forwards and slowly bring the left knee as close to the ground as you can, then come back into standing. Complete 10 times, then swap to step forwards with the left leg.
4. Stairs/ Step ups:
Repeat stepping up and down on a step 20-30 times. Then swap the leading leg. . Also, where possible use the stairs and walk up the escalators.
5. Box jump:
Find a sturdy box or step, stand astride it and jump up onto the box and then down 10 times (please make sure whatever you are jumping onto can take your weight!)
6. Core standing twist:
Stand with your feet shoulder width apart, hold a ball out in front of you, perform a small squat and then rotate the ball round to your left, then round to the right 10 times each way.
Using a static bike or a pedal bike can be an excellent way to strengthen your legs and increase your cardiovascular fitness. Increase the time and distance as you are able, aiming to do 20 minutes three times per week.
Try to perform these exercises at least four times a week and increase the numbers of repetitions as able. Also, add handweights to them and step ups as you get stronger.
Lifestyle and Nutrition
Steve Grant, Nutritionist and Personal Trainer working through our Farringdon clinic has identified 10 Food Rules for Optimal Health
RULE 1: EAT FOOD
Sounds simple right, however when you consider around 17,000 new ‘food’ products show up in our supermarkets per year you have to ask yourself are these really food.
RULE 2: SHOP THE PERIPHERIES OF THE SUPERMARKET
Most good food is found on the outside of the supermarket, fruits and veg, meats and fish.
RULE 3: EAT FOODS THAT WILL EVENTUALLY ROT
RULE 4: IF IT CAME FROM A PLANT, EAT IT; IF IT WAS MADE IN A PLANT, DON’T
RULE 5: EAT MOSTLY PLANTS, ESPECIALLY LEAVES
Calorie for calorie these are the most nutrient dense foods and if there is something all nutritionist and dieticians agree on that is we should be eating more fruit and vegetables.
RULE 6: EAT YOUR COLOURS
A variety of colours will offer a variety of nutrients and phytochemicals, this does NOT include food colourings!
RULE 7: EAT ANIMALS THAT THEMSELVES HAVE EATEN WELL
Free range meats are much better for us than those pumped with chemicals.
RULE 8: "THE WHITER THE BREAD, THE SOONER YOU’LL BE DEAD."
RULE 9: DRINK YOUR FOOD AND CHEW YOUR DRINK
I like this Indian proverb, in other words eat slowly enough and chew thoroughly enough to liquefy your food, and move your drink around your mouth to taste before swallowing
RULE 10: EMBRACE COOKING
One of the best things you can do is to start to enjoy cooking, start with just a few recipes and build on your collection of recipes.
If interested in a session with our Nutritionist or the personal trainers based in our Farringdon Clinic please call 020 7404 6343 or e-mail firstname.lastname@example.org
Laura Fidler has just competed in the World Triathlon Championships
Age group World Championships. Auckland. October 22nd.
Congratulations to Laura! Laura came fifth place amongst the GB ladies in her age group making her 22nd in her race and 11th fastest GB lady overall.
Well done Laura! The swim was tough. Having not done a sea swim before Laura struggled with coping with the waves and the tides, not something she has had to contend with much in the UK. However, she was able to reduce the gap whilst cycling and running which was an incredible achievement.
“It was a steep learning curve for me, first World Champs, first race abroad, first sea swim! It was certainly far from the perfect race. That aside I gave it my all and I know I’m capable of so much more! Roll on the winter training and 2013 season.”
CHP are very proud of Laura’s 2012 achievements and honoured to be her number one sponsor.
Half Marathon completed by Central Health Physio Team
Hayley Dalton, Faye Peck, Lauren Kerr and Thea Villani were amongst 3,000 competitors who completed the Oxford Half Marathon on Sunday 14th October. The race was started by Sir Roger Bannister and the course route took them past the spot where he broke the 4 minute mile record and involved a combination of road running and more scenic running through University grounds and along the Thames path. It was Hayley, Thea and Faye’s first attempt at running this distance. Hayley was raising money for the Leukaemia and Lymphoma Research charity.
We have launched a new private physiotherapy led service for the management of osteoporosis and osteoporosis fractures at the Hospital of St John and Elizabeth in St John’s Wood. Osteoporosis is a major health burden. In the UK 1 in 2 women and 1 in 5 men over 50 years of age will suffer from an osteoporosis related fracture. Current management of osteoporosis includes drug management, nutritional supplements, physical activity and lifestyle modification. Physical activity, particularly weight bearing, and specific strengthening exercise have been shown to be beneficial for improving bone density and therefore mechanical bone strength. Exercise has also been shown to improve posture, co-ordination and to reduce the risk of falls in addition to improving general physical health and wellbeing.
Physiotherapy intervention, primarily consisting of a carefully graduated exercise programme, has been shown to be effective for improving pain, function and improving quality of life for individuals with minimal trauma osteoporosis related vertebral (spinal) fractures. We will have close links with medical specialists should medical investigation or drug management be necessary.
To make an appointment call the Physiotherapy department on 020 8806 4010.
We are excited to offer adult ballet classes to be led by the prestigious Henry StClair. With over eighteen years experience at the Royal Ballet Company, The English National Ballet and the Nurnberg Theatre Ballet, we are honoured to have one of the most experienced teachers of Ballet in London working with us. Classes will be run on a Friday 1:00 - 1:45pm in the studio at our Chancery Lane clinic. There will be an initial drop-in fee of £12 or a block of eight sessions for £80. There will be a maximum of eight spaces per class so don’t miss out! One-to-one coaching is also available at £65 per hour. Ballet shoes will be loaned.
Please call 020 7404 6343 to book or for further information.
We are extremely pleased to welcome Janet Morrison, the new joint practice manager based at our Chancery Lane clinic.
Claire has over 8 years NHS experience. She worked at St Guy’s and St Thomas’ Hospital and University College London Hospital treating both acute and chronic conditions referred by GPs and Consultants. She has also worked as an orthopaedic physiotherapist at the Wellington Hospital working closely with orthopaedic surgeons. Her experience includes rehabilitation following fractures, post-operative rehabilitation, sports injury rehabilitation, ACL rehabilitation, management of rheumatological conditions and hypermobility, acupuncture and extensive hydrotherapy.
After studying at the University of Sydney, Nicole worked in the NSW public hospital system in Australia. Since then, she has gained extensive NHS and Private Hospital experience in the UK including five years at the London Bridge Hospital in Out Patients. Nicole is also affiliated with the TriTouch - Sports Therapy for athletes. Having competed in many Triathlons including 70.3 World Championships and Ironman, Nicole’s specialisation includes cycling, triathlon and running injuries.
We are fast approaching our 15,000th patient at our Chancery Lane clinic.
Book in to see if you can be number 15,000 and receive a bottle of champagne and a FREE course of Pilates.
To book an appointment, please call 020 7404 6343