With the news this weekend of increased restrictions and many Christmas plans to catch up with friends and family dashed, we’d like to offer you a little treat this Christmas, with free access to all our live streamed online Pilates classes for the next 2 weeks.
There has never been such an awareness of how important it is and the need for investing in your physical and mental health and wellbeing. You may find yourself with some extra time and might be thinking ahead to investing more time in exercising next year, so what a great opportunity to get started.
Pilates is such an amazing way to help you physically and mentally. It’s a very holistic, whole body exercise, that is suitable for and can be adapted for all ages and abilities.
From Monday 21st – Thursday 31st December, you can join any of our online live streamed Pilates classes, whether you’re already a goPhysio customer or not!
Special offer! Free unlimited online classes from 21st – 31st December if yo use the code XMASPILATES
Why not take this opportunity to give Pilates a try!
You can choose from 3 levels and all classes are taken by our Clinical Pilates Instructors, so they’re well placed to support and account for any injuries needs or concerns you may have.
Take a look at our Christmas class timetable for the next 2 weeks here.
How do I sign up?
Visit our online class management system by clicking here. If you already do Pilates with us, you should already be signed up as you already attend our classes, so log in. If not, you can register and sign up. (We’ve put some handy ‘how to’ guides at the bottom of this article to help).
Once registered, visit the ‘Membership’ page. You need to ‘Buy’ a Single Online Pilates class (normally £5/class). You need to ‘buy’ a single class for every class you want to attend (but can use the code as many times as you like!).
In the Discount Code box, enter the code XMASPILATES and Apply. This will apply a class credit to your account.
Take a look at the online class schedule and book a place in any classes you’d like to attend, using your class credit. You are looking for ‘Online’ classes – they are available at all levels.
You’ll need to have access to a device and have Zoom installed.
Have a read of our advice of ‘How to get the most of online classes’ here.
You can join in with as many classes as you like. Just repeats steps 2 – 4 above for each class.
What a year it’s been. With Christmas fast approaching, it’s giving people maybe a little glimmer of hope, something to look forward to.
As people start planning their Christmas shopping, it’s heartwarming to hear that many people are thinking more about shopping local, supporting local businesses and moving away from the commercialised and materialistic gift buying, that we so often see.
If this years taught us anything, it’s that our health and wellbeing really is one of the most valuable things we have.
So, what better gift to give this year than something to help your friends or family invest in theirs. Sometimes they just need a little nudge in the right direction.
Do you know someone who has an issue that causes ongoing pain, that is slowly limiting their life? Are you noticing someone slowing down, not doing as much as they used to or often worrying about and injury that keeps coming back? Has the stress of this year taken it’s toll, with neck pain and headaches becoming a regular part of life?
We offer gift vouchers for any amount that can be used for any of our services. Any vouchers purchased in 2020, will be valid for the whole of 2021.
What sort of things could I buy a voucher for?
Here’s a few ideas…..
A 45 minute sports & soft tissue massage appointment to help ease away stress, strains and tension, £59. (Also available is a 6 pack of 45 min massages for £295, saving £59 on the full price).
A 45 minute physiotherapy assessment to get to the bottom of a stubborn, new or recurring injury that might be slowing someone you know down, £79.
A 1-2-1 Pilates session, £49. Perfect for anyone you know that might have been talking about starting Pilates for a while but aren’t sure where to start or whether they’ll be able to do it. Why not combine with a pair of Pilates socks too!
A 1-2-1 exercise based rehab session, £59, to tackle an ongoing injury, it’s like a clinical personal training session, a great way to have a bespoke exercise programme put together to target an injury or long term condition, that can be continued independently or with our help.
We are entering week 8 of lockdown, meaning week 8 of home schooling, kids not getting out with their friends, no formal social or sporting activities or hobbies.
How are you coping? Are the kids running you ragged? Has healthy eating and exercise gone out the window completely?
Fear not, we have a few handy ideas to kick start motivations once again!
It can be hard for our bodies and routines to adjust to such a change like the current global pandemic. It’s important, especially for younger members of the family, to introduce a new routine into daily life to keep stress levels low and energy levels high. You may be facing an increased number of stressors and tensions may be riding particularly high. In spite of this, it’s helpful for family units to come together to work through their problems. Try to be mindful of how others are feeling and to be more forgiving if they need to explode, cry or simply hide away.
When we’re feeling down, we often turn to sugary foods to help give us an energy boost. However, this can have a negative effect as the sugar rush may not last long and could potentially crash lower than we were before. Its good to look for energy in carbohydrates, especially complex carbs, such as sweet potato, wholegrain breads, lentils, parsnips or butternut squash. They have a slower release to help keep energy levels higher for longer.
One way to get younger family members eating the right foods is to include them in meal planning and preparation. They’ll have a sense of achievement and is a nice break from any home schooling also. Or, you could class it as a Food Tech class… two birds with one stone.
London Sport has an exhaustive list of ways to get kids up and active at home. Current Government advice is daily exercise to help the public get fresh air during lockdown, but we don’t always want to exercise. Their list gives you extensive areas of other ways to keep fit and healthy from the comfort of your own home; whether its alongside The Nations PE teacher, Joe Wicks, or Sport Englands campaign with Disney to create fun dance routines.
We’re often bombarded by negative messages or thoughts from tabloids and social media, so its important to look for ways to keep spirits high from all the technology we have at our disposal. Zoom quizzes have been very popular in recent weeks, and are a great way to catch up with friends of family. You can also find a whole host of online games and entertainment which loved ones can participate in with you across the internet. They’ll introduce enjoyment and pleasure back to this ‘new normal’ and give younger people another element to a daily routine.
But, lockdown isn’t always about looking after others before yourself. You still need to make time for you. Listen to a podcast, read a book, enjoy the sun; make time for yourself to relax and reflect on the current situation. Self care is so important in order to look after others. Some of the our favourite podcasts are:
When thinking about your current situation it’s helpful to:
Acknowledge and accept that this is how things are at the moment (this is your new ‘normal’ and you can’t push it away or make it disappear). Think about what’s in your control and what is outside of your control.
Find a way to allow yourself to feel all the things that this new normal brings up (it’s OK to feel cross, frustrated, sad, angry and any other associated emotion).
Find ways to do your best within the situation (are there any positives for example, are you getting to do anything which you wouldn’t normally be able to do?).
Stay in the moment rather than regretting the past or worrying about the future. We will be thinking more about this process in the next Step.
Hopefully, we’ll be able to find a sense of normality soon be connect with loved ones properly. There are of course, further online guides on how to cope during lockdown. Support wesbites such as Mind, Family Lives and Young Minds are charities that offer support, knowledge and advice so if you are struggling, please speak to someone.
This weekend, I was lucky enough to be able to spend 2 days at the inaugural thought-led wellbeing event, Life Lessons, in London.
A jam packed weekend, there was a line up of world class speakers planned, grappling with topics such as philosophy, society, the mind, self-care, sustainability, psychology, nutrition and more.
goPhysio’s services centre around physical health, however, what’s becoming more and more evident and thankfully, more and more recognised, is that crucial connection between the mind and the body that can not be overlooked.
So, I thought I’d share some of the key messages from the weekend.
Saturday kicked off with Alain De Botton, from The School of Life, exploring emotional health. In fact, this happened to be my favourite lecture of the weekend, so a good one to start with. The School of Life is a global organisation helping people live more fulfilled lives. The key messages from Alan were:
We have become intolerant of anything other than perfection. The world has become radically unbalanced towards perfectionism. It’s what we expect, when actually we can be good enough, we don’t have to be perfect. An understanding and acceptance of this for both ourselves and others, would really be transformational.
We are all ‘weird’! There is no ‘normal’, we’re just different types of weird!!
There is no longer any time for deep thinking. We used to sit on the bus or in the car, daydream in the shower or during a walk. These times of deep thinking allowed our brains to process things and thoughts. But now we are in an era of information overload. We are constantly consuming, be it podcasts, TV, audiobooks, social media, 24 hour news, radio, the internet or books. Our minds don’t have any time to process anything!
This information overload stops us from ‘thinking’ in the day. A potential result of this is that at night, when our mind finally gets a break from information, the minds starts to go into thinking overdrive and can really disrupt our sleep (sound familiar?!).
We would all benefit from connecting with nature more. This connection, experiencing and acknowledging how ‘small’ humans are relative to the world, can really help to centre us.
Next up, was ‘Everything is figureoutable’ by Marie Forleo. She shared her 3 rules:
All your problems and dreams are figureoutable
If they aren’t figureoutable, it’s not a problem or a dream, it’s a fact of life, or
You may just not care enough to figure it out. If so, find something else.
Her message was all about having self-belief, in that you have to believe you have what it takes to make things happen.
According to Maria, you are 42% more likely to achieve a goal if you write it down. So, if there’s something you are really serious about acheiving something, why not give it a go.
I am already a fan of Dr Rangan Chatterjee, so was delighted to hear him speak to Helen Russell and Mungi Ngomane. They discussed some fascinating ways in which different cultures and parts of the world achieve happiness!
These included Ubuntu, the art of human connection. The philosophy of “I am only because you are” and acknowledging that everyone impacts on your life seems extremely powerful. We seem to have all become too individualised. They also discussed the Japanese terms; Wabisabi, a view centred on the acceptance of transience and imperfection and Ikigi, a reason for being, encompassing joy, a sense of purpose and meaning and a feeling of well-being.
The key takeaway message was that we need to live well to be well. It’s almost come full circle, in that we are starting to get back to basics again and realising that these are the important things for wellbeing – eating well, sleeping well, exercising, connecting, talking, relaxing, reducing time on technology and getting into nature.
To finish off day 1, the very hilarious Romesh Ranganathan, was joined by a panel of very honest and open men, to discuss mental health. In light of the day’s news, of another unnecessary and early tragic loss of life of someone in the media, the discussion was very apt. Their messages all followed the same themes:
Talk & listen more – we have to be having conversations and connecting with people
Ask people of they’re OK and watch out for others
You never know what people are going through or how they are really feeling, so have this in your mind
Day 2 started with an honest and frank discussion entitled “Wonderwomen at Work”. As the title suggested, this was all about the role, challenges and culture surrounding women at work. My favourite message in this talk was not to worry whether people actually like you. Just like you don’t necessarily like everyone, everyone won’t like you. But be nice, kind and likeable, and that’s all you can do!
The Brain Power talk was a much more scientifically focused session, which covered the impact of alcohol and smart drugs on brain power and steps we can take to boost brain power and future proof our brain function as we age.
So, what can we do to future-proof our brain?
Eat a well balanced diet
Practice positive affirmations (a few talks mentioned this)
Meditate, learn a new skill or do something regularly that requires concentration
Not rocket science is it?! The things we should be doing to love well and improve our chances of living a long and happy life, are all pretty much the same! Chartered Psychologist Kimberley Wilson has a new book out soon (see the cover below for the details) and it sounds fascinating.
Anyone who has kids must have heard of Philipa Perry and her book that’s packed full of wisdom. She certainly lived up to expectations in person. She just talks sense! Her key messages when you’re dealing with your children (although I’m sure they could equally apply to communicating and interacting with anyone):
Connection NOT Correction – find the mood of the person you’re interacting with, don’t deal with the facts. Try and connect with them.
Provide boundaries & love. Teach emotional intelligence by demonstrating it and sharing your feelings.
Her book is an absolute must read!
The weekend was also peppered with yoga & barre classes, guided meditation and drop in sessions and discussions covering a huge range of topics, from overcoming anxiety to connecting your mind and body through exercise.
It really was a fascinating and inspiring weekend, with many takeaways that will undoubtedly be woven into not only my personal life but also what we provide here at goPhysio – so watch this space!
I’ll certainly be looking out for this event again.
There are undeniably SO many benefits of being more active. These include:
Reducing the risk of many long-term conditions
Helping manage existing conditions
Ensuring good musculoskeletal health
Developing and maintaining physical and mental function and independence
Supporting social inclusion
Helping maintain a healthy weight
One in 3 adults in England live with a long-term health condition, such as diabetes, arthritis, cancer or a neurological disorder. These people are twice as likely to be amongst the least physically active. However, evidence shows that regular physical activity can help prevent or manage many common conditions such as type 2 diabetes, cardiovascular disease and some cancers. It can also help with many of the symptoms of these long-term conditions and prevent further complications or problems developing.
What we love about the new publications, is the focus is becoming more about PHYSICAL ACTIVITY and not just exercise. Exercise is only one way of being physically active, so it’s great to see more attention being paid to this.
So, what constitutes PHYSICAL ACTIVITY?
Active living – so going about your daily life more actively! Getting out for a walk, sitting less, gardening or household chores, even going shopping can be fairly active (particularly when you compare it to internet shopping!!).
Active travelling – getting on your bike, walking, getting off the bus a stop earlier and thinking twice before hopping in the car – great for the planet too!
Active recreation – getting out to walk the dog, a social walk or cycle with friends, trying a new activity like climbing, bouldering or dry slop skiing!
Active Sport – Either informal, a game of rounders at the park, a kick around in the garden or a go on your kid’s trampoline. Or organised sport such as playing as part of a team, going to an exercise class or taking part in an event.
So, what should we be doing?
The guidelines state that for good physical and mental health, adults should aim to be physically active every day. Any activity is better than none, and more is better still.
There are 3 elements of the physical activity guidelines:
Strengthening activity – Muscle strength, bone health and the ability to balance are crucial to physical function. It is important that strengthening activities are important throughout your life for different reasons.
Cardiovascular activity – A combination of moderate, vigorous and very vigorous intensity activity is recommended.
Sedentary time – Adults should aim to minimise the amount of time spent being sedentary, and should break up long periods of inactivity with at least light physical activity.
With a bit of creativity, lateral thinking, small changes to your daily routines and habits, it is easy to increase the levels of physical activity in your life.
You simply can not argue with the potential benefits to your health and wellness. If activity were a ‘medicine’ it would be a miracle! So, how can you not find the time or a way?!
How can we help?
Increasing physical activity is woven into everything we do at goPhysio.
If you’re in pain or injured, one of the consequences is that you are unable to be as physically active as you’d like to be or should be. By helping reduce your pain and helping you recover from your injury fast, we’ll get you back to being active again! Our Physio or Sports Therapy team are on hand to quickly and accurately assess and diagnose your injury. We’ll put in place a realistic recovery plan. No GP referral is needed and we aim to offer appointments within 24 hours, so you don’t need to face any delays. Book your appointment online here.
If you’re approaching your latter years, we offer a specialised exercise class for those 60+, designed exactly to target the recommended guidelines above. Positive Steps runs on a Tuesday, Wednesday & Thursday from 11am – 12pm. Your first class is free, so just give us a call to book in a taster class.
We run a comprehensive exercise based rehab service. This is a great way to build and develop strength, recover from a new or recurrent injury and help prevent injuries by getting your body stronger. Read more about rehab here.
Pilates is a wonderful gentle way to exercise, that can be adapted for all ages and abilities. It works on strength, flexibility and balance and also gives some mental space and focus, with time to invest and focus on yourself. We run 20 classes a week in Chandlers Ford and offer flexible options for bookings. You can read all about our Pilates classes here.
Whatever you love to do, we’re here to help and support you in staying active and getting more active, so you can live an active, healthy, positive life, pain & injury free.
There’s no denying it, we’re sitting more and moving less and this is causing havoc on our health and wellbeing.
Things have to change, attitudes have to change, understanding has to change, workplace cultures have to change and lifestyles have to change.
That’s why, since it started, we’ve promoted and supported On Your Feet Britain and their #SitLess #Move More campaign.
Take a look and see whether you can get your workplace involved?
Awareness of the “Sitting Disease” has rocket up in recent years. Surely it’s time your workplace joined in our fun event to take James Brown at his word.
Join 2 million office workers #SitLess and #MoveMore by signing up your workplace to a free event and see a different aspect of your colleagues. Find out who is The Wiggler, The Wag- gler, The Mover or The Groover.
On 26th April 2019 we’re challenging the nation again to get On Your Feet. Take part in our fifth national day when 2 million workers across Britain will sit less & move more.
Instead of emailing the person oppo- site, do something revolutionary – walk over & talk face to face. It’s a good way to do business & it’ll do you good.
Ditch your usual lunch ‘al desko’ and take a stroll outside. You’ll get a spring in your step and feel better for it.
Make phone calls standing up. You’ll feel more confident and burn more calories than sitting.
Why not take it on as an office chal- lange & free yourself from the office chair for the day. Find fun & easy ideas online to take part.
This week is National Parks Week – an annual National Park family festival championing all that is unique and special about National Parks. This year’s festival takes place Sunday 22 to Sunday 29 July and celebrates the countless opportunities to get outside and discover the length and breadth of the UK’s 15 National Parks.
How lucky are we to have one of these treasures right on our doorstep with The New Forest!
And what great timing, being the summer holidays and having such glorious summer weather!
Getting out in the great outdoors is so good for us in so many ways!
Time to disconnect from technology and connect with nature. The kids may moan and groan about being dragged away from ‘Fortnite’ initially, but it’s often worth the extra effort and persuasion! Get back to basics – climb a tree, find sticks, feel that sunshine on your face!
Walking, climbing, exploring – all fantastic ways to get some physical activity into the day. Getting out in the fresh air will help you feel more energised, wake up those muscles & joints and get your heart and lungs pumping if you get your stride on!
Bringing families together – time to chat and a low cost holiday activity, why not organise a family walk & picnic (find a nice shady spot!). A spot of rounders or cricket always goes down well too.
Don’t forget, in this unprecedented stretch of hot weather we’ve been having to follow the recommended advice about staying safe in this heat.
Drink plenty of water as sugary, alcoholic and caffeinated drinks can make you more dehydrated
Try to keep out of the sun between 11am to 3pm
Take care and follow local safety advice, if you are going into the water to cool down
Walk in the shade, apply sunscreen and wear a hat, if you have to go out in the heat
Avoid physical exertion in the hottest parts of the day
Wear light, loose fitting cotton clothes
Make sure you take water with you, if you are travelling
We often seem to live our lives at a million miles per hour and sometimes let our days fly by, almost unconscious of what we are doing or have done. Mindfulness has become ever increasingly popular, with our awareness of the importance of our mental health and wellbeing on the rise.
So, what is mindfulness and how can you incorporate it into your busy schedule?
Mindfulness can be defined in different ways. Ultimately, it’s the ability to focus on the present moment whilst accepting ones’s feeling, thoughts and how your body feels. Alternatively defined as;
“Bringing one’s complete attention to the present experience on a moment-to-moment basis’’
(Marlatt & Kristeller, 1999).
Mindfulness and meditation can have many positive affects on the body including:
Higher brain functioning with boosts to the working memory
Lowered blood pressure
Lowered anxiety levels
Increased attention and focus
Reduction in stress
So how can we put this into practice to get all the great benefits mentioned above?
Here’s a few practical ideas:
At breakfast: stop watching the clock, smell your food, take note of the colour, the texture the taste.
Brushing your teeth:the taste of the toothpaste, the sensation of the brush on your teeth, the texture under your feet as you stand there.
Walking: put your phone or device away. What can you hear? What can you smell? How does the sunshine feel on your skin?
Meditation: use an app to get you started with mindfulness, we recommend Headspace or Calm, which have guided meditation and can only take ten minutes of your day.
Pilates: take some time out and join a pilates class, connecting your mind and body. Yoga is also great for this.
Go for a walk in nature: Walking its great for taking some time out and being mindful.It helps you connect with the season and stimulates all your senses.
The Chartered Society of Physiotherapists has launched a new campaign, Love activity, Hate exercise?
It is well documented that physical inactivity is a major public health problem. This campaign sets about to help identify barriers that prevent people from being more active. It also highlights what a positive influence as Physio’s can have in promoting and supporting physical activity at every touch point.
As a team of Physiotherapists, Pilates Instructors, Sports Therapists & Sports Massage Practitioners, we all have an important role to play in promoting physical activity. We want to maximise the opportunities to discuss the benefits of physical activity and any barriers to it with our patients, and make exercise more accessible to a wider range of people.
goPhysio’s Clinical Director, Paul, says “It doesn’t have to be ‘exercise’ per se, ‘activity’ is what is great! It’s about keeping it simple, finding things that you enjoy doing that get you moving and challenge you physically. So, gardening, walking, playing tennis with friends, marathon running, taking the stairs instead of the lift, even pushing a trolley round the supermarket, they all count! That’s what’s great about this campaign, even if the term ‘exercise’ frightens you, you don’t need to be afraid of being active!”
Do more of what you love with physio is such a great term. It’s exactly what we do – help make sure you can do more of what you love doing!
So whether that’s physio or sports therapy treatment to help you recover from an injury, Pilates to help improve and maintain your physical wellbeing or Positive Steps elderly exercise classes, we run a host of services from our clinic in Chandlers Ford, Hampshire, that help you do more of what you love.
So, what are the tips to getting started if you love activity but hate exercise?
Find something you enjoy so that you’ll keep going.
Set goals for yourself – big or small – to keep you motivated.
Pace yourself – start slowly and gradually build up.
It’s OK to ache but if pain persists, ease back and go slower.
Need more motivation and support? Find someone join you!
If you need any help or support or just don’t know where to start, just get in touch. Our friendly and supportive team are here to help you.
Blue Monday is a name given to a day in January (typically the third Monday of the month) claimed to be the most depressing day of the year. This year it’s Monday 15th January 2018.
However, knowing it’s coming up, you could make a conscious effort to set out and enjoy it – in different ways perhaps, but just as much as you would enjoy a warm summer’s day. How can that be possible?
Well, it’s really is up to you whether you exist in a prison on Blue Monday, or you enjoy yourself. If you prefer the latter, our suggestion is simple: exercise.
Aerobic exercise, any steady movement you enjoy—walking, jogging, swimming, cycling—boosts endorphins, and will leave you feeling calmer and happier.
To stay healthy, adults should do 150 minutes of moderate-intensity activity every week. If you haven’t exercised for a while, gradually introduce physical activity into your daily routine. Any exercise is better than none. Even a 15-minute walk can clear your mind and relax.
And after that, who wouldn’t like a massage? Treat yourself and add a therapeutic massage to your routine. You’ll feel, look and simply be healthier far into the future. It’ll promote a faster healing of strained muscles and sprained ligaments; reducing pain and swelling as well as formation of excessive scar tissue
Make your Blue Monday the best Monday of the year!