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Mind Over Matter – Marathon Running.

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In 2018 I got a spot in the ballot for the London Marathon, I was just in the process of recovering from ACL and Meniscus surgery so I deferred for a year. My training was going well till the end of Feb when I gone an ache in my left hip which just got worse and worse every time I ran.

Off I went to the Physio who diagnosed me with a small tear in my TFL (a hip flexor). I had to stop running for 3-4 weeks and then gradually re-load the muscle. This was not ideal given it was the end of February and the Marathon was on the 28th April. I following the advice and 4 weeks later I was heading out for a 21 KM run. I got about 500 meters into the run and there was a searing pain in my right hip! (The un-injured side).

 I walk back home and was off to the physio again, this injury was very hard to diagnose and it only hurt when I ran and it was a sharp shooting pain at the front of my hip. No pain doing anything else and no pain when it was poked or manipulated. The physio thought it could be nerve or very a deep tendinopathy, it turned out it was a tendinopathy at the top of my quads so another setback.

I had to keep running or the Marathon was out. So with some help from pain killers, I learnt to run through it (not great advice but I was on a deadline). I made it through some long runs but did not get up to the magic 20 mile run before the big day, I only managed 18 miles and that would have to do. 

Nine days to go before the big day and my youngest son was sick in the night. I was hoping that had just eaten something and it’s not a bug. I bleached to house just to be sure.  Twenty four hours later and none else had been sick so I felt confident it was just something he ate. Forty Two hours later (7 days to go) my husband is sick in the night, with that I knew it was a tummy bug.

I bleached the house again and I think it has worked as my other son is fine and so am I, for the next 42 hours. However 3 days before the marathon, my other son is sick in the night. This, I thought was the most disastrous thing that could happen to a person before a marathon as I felt pretty sure I would be the next person to get the bug.  I spent the next 3 days keeping my distance and feeling sick with anxiety about being sick…

Saturday came around and I had not been ill so we decided to have a relaxed day at home. (so what is the worst that could happen???) 

My son decided to just drop his coat on the floor by the peg he was supposed to hang it on. I walked around the corner and stepped over the coat, in the process of swinging my foot over the coat I caught the corner of the wall with my foot and cracked my toe on the edge of the wall. I hit the floor screaming as Searing pain increased in my toe. At first I thought I had just stubbed my toe and the pain would go off.

Over the course of the next few hours the pain did not subside and my toe started to go black and swollen, it became obvious that I had broken it…

I could not believe I have broken my toe THE DAY BEOFOR the London Marathon. I spent the rest of the day with my toe on ice, taking and spraying anti-inflammatory on it.  I was also still wondering if I would get through Saturday night without being sick..

Sunday day Moring, I was awake at 6am, had peanut butter on toast, lots of pain killers and porridge. It would soon be time to see if I could get my trainer on my foot with a broken toe. Success as the trainer went on and I was not in too much pain. I would also walk which was another small win, along with the fact I had not come down with a tummy bug in the night. So I set of for Black Heath.

I soon got chatting to the other runners on their way to the start and remembered what a fantastic event it was and the camaraderie between runners was unique to this event. I used the loo, dropped my bag off and made my way to the start.  I actually took a moment as I thought to myself ‘I’ve actually got here, I’ve had a hip injury, still have a quad injury, I have a broken toe and avoided a house tummy bug. I can’t believe I’ve actually made it to the start.’ That alone had felt like a marathon, all I needed to do now was get round.

The race was long and tough, I had to be very careful about how I planted my foot as when I did it wrong and put too much weight through my toe, is was extremely painful.  I ran all the way but had to stop at the 20 mile mark to apply more anti-inflammatory spray to my toe.  St John ambulance came over to see if I was okay. They took one look at my toe and told me I should probably stop or at least walk the rest of the way. I thought NO WAY, I had run 20 miles with this toe and I was not going to stop now with only 6.5 miles to go.  The last 6.5 miles were a bit of a blur but I got there and got a time of 4.53 not too shabby considering all the injuries.

My Advice to this year’s prospective marathon runners…

  • Build up slowly
  • Learn to eat and run
  • Strength train your legs
  • Don’t break your toe the day before
  • If your family becomes ill, move out!

For help and advise with training from a personal trainer please visit http://arbrookpt.co.uk

Winter Exercise Tips. How to stay motivated in February

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Winter Exercise Tips.

February can be a hard month to keep up the momentum created by the Christmas binge but the important thing is to keep going, especially if you want to be fit for the summer! The most difficult part of staying in shape for many people is motivation.  Staring the gym is the easy part, especially in the New Year but when the fresh exercise routine gets boring, many people start dropping their attendance.

Below are a few tips to keep you going through the winter blues..

 

  • Get a personal trainer.
  • Make time for your exercise the same way you make time for eating and sleeping.
  • Stay inside (remember workouts can be done in your own home)
  • Learn a new sport.
  • Remember, summer is coming!
  • Get a workout buddy. Friends can be a great motivation.
  • Create new healthy habits.
  • Buy some new winter active workout gear. There’s nothing worse than being cold when exercising
  • Book a holiday so you have a date in your head to work towards.

For real help with motivation please contact Arbrook PT we cover Esher, Claygate, Walton on Thames, Sunbury, Hampton and surrounding areas of Surrey.  We have mobile male and female personal trainers who can motivate and encourage you not to stop when the going gets tough.

Burpees are great for HIIT exercises

Burpees are great for HIIT exercises

Type II Diabetes and Sugar – Understand why it is so damaging to our health

By | Exercises, Fitness News, Nutrition, Personal Trainer, Personal Trainers, Personal Training, Type II Diabetes and Sugar, Weightloss | No Comments

The difference between Glucose and Fructose.

Different foods affect the body in different ways and sugar is very fattening. Sugar (sucrose) and high fructose corn syrup contain two molecules: glucose and fructose. Glucose is vital to life and is an integral part of our metabolism. Our bodies produce it and we have a constant reservoir of it in the bloodstream but every cell in the body can use glucose for energy. If we don’t get glucose from the diet, our bodies produce what we need out of proteins and fats. Fructose, however, is very different. This molecule is not a natural part of metabolism and we do not produce it in our bodies. In fact, very few cells in the body can make use of it except liver cells.

So how does the liver use it?

When we eat a lot of sugar, most of the fructose gets metabolized by the liver. There it gets turned into fat, which is then secreted into the blood. The hormone insulin is one of the key hormones that regulate our metabolism and energy use. Insulin is secreted by the pancreas, and then travels in the blood to muscle cells. Insulin also sends a signal to these cells that they should put transporters for glucose onto their surface, thereby allowing glucose to get into the cells where it can be used.

How does it cause Type II diabetes? 

When we eat sugar, glucose levels go up. Excess glucose is toxic so insulin rapidly goes up in order to get the glucose out of the bloodstream and into the cells. If we didn’t have insulin or it wasn’t functioning correctly, blood glucose would reach toxic levels. This is when you become insulin resistant; you will have more insulin in your blood all the time until the entire thing breaks and leads to type II diabetes, which can happen eventually.

How does sugar it make you fat?

Insulin also has other functions and one of them is sending signals to our fat cells. Insulin tells the fat cells to pick up fat from the bloodstream and store it so to avoid burning the fat that they already carry. When insulin levels go up the energy in our bloodstream gets deposited in the fat cells and stored thus making you fat.

Get help with your eating

Arbrook PT can offer you advise on nutrition, weight loss and get you exercising regularly (maybe even enjoying it!). We cover Esher, Cobham, Walton on Thames, Weybridge and the surrounding areas. We offer free Consultations and are rated 5 star on google. Click here to book a free consultation with a personal trainer.

Personal Trainers are often the best kept secrets

By | Exercises, Nutrition, Personal Trainer, Personal Training | No Comments

Why are Personal Trainers are often the best kept secrets.

I have been running Arbrook PT for 5 years and if there is one thing I’ve learnt it’s that personal trainers are often the best kept secrets. Clients don’t like to share the fact that they have a PT, I had one client in particular who was losing weight and looking really fit, all her friends were asking her what she was doing? Was it a particular diet she was on or had she started going to the gym? She just used to say, I’m just eating better and doing a bit of exercise but no mention of me..

I then asked my other clients if their friend’s knew they had a PT and most of them said no.. So i discover that client referrals are not always the most reliable source of new business as often people do not want to admit they have a Personal Trainer  or they do not want their trainer to get too busy so less flexible should they want to move slots.

At Arbrook PT we can offer the kind of personal training you might like to keep a secret but you will have to keep coming up with reason why you are looking and feel amazing! We offer Personal Training the following areas of Surrey Woking, Guildford, Weybridge, Walton on Thames, Esher, Claygate and Cobham 

Here are some recommendations from a few of our clients

“Arbrook PT gets results. Nina Sutton is a dedicated personal trainer, varying the workouts that she prepares to fit your needs, and to keep you focused and interested. I would highly recommend her!”
“I contacted Arbrook PT because I was looking for someone to help me get into a regular exercise habit and I wanted to lose the weigh I had gained after having 4 children. After an initial consultation with Nina I started seeing her twice a week. Nina trained me at home which fitted in really well with my children as 2 of them were not yet at school. Initially I did not want to change my eating habits too much, I just wanted to get into an exercise habit but after I while I found myself making small gradual changes to my diet. I think this was due to Nina’s twice weekly chats while we were training about what I had eaten that week and why I wasn’t doing myself any favors.. I’m now please to say since seeing Nina I’m 11KG’s lighter this did not happen overnight it was a gradual process but I feel that I’m equipped with the right knowledge on food to maintain this weight and I now know that exercise makes me feel better in the long term (I even miss it when I don’t do it). I can recommend Arbrook PT to everyone, they really have re-educated me on how to eat and why I need to exercise.”

“Arbrook PT is fantastic. They are reliable and knowledgeable trainers. With their experience and dedication I lost 6 kg in the lead up to my wedding after I had given birth to my son. Because of them work I felt more confident, I had more energy (and I was able to button up my wedding dress 😂). I highly recommend Nina and her trainers at Arbrook PT.”

“Nina has taken me from being someone who had never willingly exercised to someone who can’t imagine not doing so. In my first session, I couldn’t even do a star jump and now I go running by choice. She has a gift that is rare in personal trainers in ensuring you work harder than you would do yourself but not so hard that you want to quit! I always look forward to our sessions and would wholeheartedly recommend Arbrook PT to anyone.”

Arbrook PT News

By | Bootcamps, Bootcmamps, Exercises, Fitness News, Health, Nutrition, Pelvic Floor Muscles, Personal Trainer, Personal Training, Pilates, Post Pregnancy, Pregnancy | No Comments

Arbrook PT has new trainers in the Guildford and Woking Area Robb Sheridan and Neil Yeates.

 

About Neil and Robb 

Neil Yeates is covering the Guilford Area/Ripley and is an experienced Personal Trainer and Strength & Conditioning coach,  with a 1st class honours degree in Sports Science.  He has worked in elite sport with national and international athletes both in the UK and abroad and is currently studying for a master’s degree in Kinesiology. Alongside his experience in sport, he has worked extensively in weight management, injury and movement rehabilitation, and has a keen interest in the psychology behind beginning or adhering to regular exercise.  Neil enjoys keeping up to date with current research and using this in his practice to achieve great results.  He has played football in the UK and abroad, alongside competing in boxing, athletics and endurance events.

 

Robb Sheridan  is covering the Woking/Chobham area has been a Personal Trainer since 2009 helping his clients reach their goals in the most enjoyable and efficient way. He trains his clients in fun, effective and varied ways to keep it interesting for the client to stay motivated while achieving their targets. As a footballer playing at a semi-professional level and competing in Fitness physique competitions he knows what it takes to get to where you want to be but equally understands balancing training and nutrition with your lifestyle is key to securing a long term impact.

 

February can be a very hard month to stay on the fitness wagon, a personal trainer can help you keep on track and get you those results faster. We now cover the Guliford and Woking area so to book a free initial consultation click here

Weight loss in January – Getting back to Exercise

By | Exercises, Fitness News, Health, Personal Trainer, Personal Training, Weightloss | No Comments

Weight loss in January

It is so easy to gain weight over Christmas and then not loose it in January. If you have over indulged this year, you are not alone. It is very easy to do, if you ate just one mince pie every day in the lead-up to Christmas without compensating with extra exercise, you would be up to a 1 KG heavier by January.

The most common Christmas mistakes which pile on the pounds..

Going to the Christmas party hungry

Stopping the exercise

Overindulging too early in December

Buying too much food for the week

Eating too much processed food

Trying everything on offer

Too much alcohol

Letting Christmas habits go on till until January

Choosing high-sugar snacks

Developing an “all or nothing” attitude to eating

One-off indulgences do not cause weight gain; weight gain is caused by gradual, sustained increases in food intake, or dietary habits that develop and support higher food intake each.

Sometimes it hard to get back into exercise after January and even harder sticking to it. For help, motivation and advise you can always used a Personal Trainer and they are not as expensive as you might think. Click here for help

We have also expanded in to the following areas..

Ascot, Chobham, Woking, Twickenham, Richmond, Sunbury-on-Thames and Hampton. 

ACL Surgery and ACL Rehab

By | ACL tear, Exercises, fitness recovery after a knee injury, Knee injury, Knee rehab, knee surgery, Twisted Knee | No Comments

ACL Surgery and ACL Rehab.

When they repair your ACL they take a section of your hamstring tendon from just below your knee and use that to replace your torn ACL.  When I came round in recovery I was not in too much pain from my knee but the back of my leg hurt a lot, this pain was from where they had taken the hamstring tendon. On a pain scale of 1 – 10, I was on a 7/8 but after a few doses of morphine the pain did eased off.

I was discharge from hospital later that day, I was back on crutches, I was given a bag of prescription pain killers and instructed to Ice. My knee is a bandage and I had dressing underneath, I was not in a brace and it was weight bearing. I spent the 1st week with the leg elevated and icing it regularly.

The recovery..

2nd week post operation – I was able to hobble around the house without crutches but needed them for any further distances. The pain was a lot less but my hamstring still felt damaged. I was doing very gentle exercises to try and get the quads firing and trying to straight the leg as much as possible. I was now experiencing most of the pain in my calf muscle and most of the bruising was there and in my foot.

3rd week post operation – Off crutches but walking with a limp and cannot walk for any distance. I’m now doing exercises as instructed by the Physiotherapist. This involves wall squats, trying to straighten the leg and lots of stretching for the calf muscle and hamstrings. Calf muscle is still sore but not as bad as it was.

4th week post operations – I’m cycling on a static bike! I’m now adding step ups, calf raises, and bridges and standing squats to the exercises. I walk better and not in any real pain. The Hamstring and calf muscle feel much better.  I am getting occasional crap in my quads when I’m doing the exercises but this is due to muscle weakness.

5th Week – The same as the above but now cycling for 30 mins at a time. I’m also working on my core. I’m also incorporation one leg balance exercises. I can now fully straighten the knee, still working on flexion.

8th Week – Still working on Single leg balance and strength but the knee is feeling great! In 3/4 weeks’ time and I might be allowed to run on the treadmill. I’m back to exercising about 5 times a week which makes me feel better…

12th Week – I’m now on the treadmill. Only slow jogging for 5 mins at a time but it’s a start. I’m also trying to stand from a sitting position using only the weak leg. It’s very hard and I need a bit of assistance but I’ll keep at it.

5 months– Running regularly but still feel the weakness in my hamstring so working hard on building up the strength in that muscle.

6 – 7 months – I’m back at hockey training but not playing matches and focusing on hill sprints, still feeling a weakness when I sprint in my hamstring the knee its self feels fine. It swells a little after training but no pain.

8 – 9 months – I’m now playing hockey again but my speed and fitness is not what it used to be..  Going skiing next week so life is back to normal!

If you need help with post ACL surgery rehab please get in touch with http://www.arbrookpt.co.uk

 

Knee Injuries – Meniscus tear, knee surgery and rehab

By | ACL tear, Exercises, Knee injury, Knee rehab, knee surgery, Meniscus tear, Personal Training, Twisted Knee | No Comments

Meniscus

I first hurt my knee playing hockey, I went to move around a player, my foot planted but did not pivot so my knee twisted. There was a loud click and a lot of pain which was initially on the outside of my knee and then moved around the back of my knee and then the inside.  It was however weight bearing and not too swollen. The next day I got it checked out and they said no real damage just a strain, ‘you will be back to normal in 3-4 weeks’ the hospital said. They were largely correct, every day it felt better and better and I was back to running but not back to hockey.

Three weeks after the initial twist I slipped on a wood floor, I did not fall but I did have my weight on the weaker knee as I wobble to stay upright. This time the pain was everywhere, the noise was awful and I would not weight bear on it at all.  I was taken to A&E and see by a Physiotherapist who quite frankly fobbed me off. She said my knee was strained again, I have probably bruised my meniscus but I just need to rest up for 8 weeks. She did however refer me for further Physiotherapy but not for an MRI.

Four weeks later I’m still limping, I can’t straighten my leg and I have to take pain killers every day and night.  My physiotherapist then concedes I do need the MRI,  I go to my GP to join the MRI waiting list via the NHS. I said I would be happy to take a cancelation at the last minute day or night and amazingly I had my MRI within 4 days of the referral. I also then got  a appointment with a knee specialist for 2 weeks later so things were moving forward at last.

Two weeks later I have my MRI results sent to the specialist and I’m still in his appointment room. The news was not good, I had a bucket tear to my meniscus which is folded in my knee joint and damage to my anterior cruciate ligament (ACL). I also have a baker’s cyst due to swelling and bad bruising to the bone.  I was shocked at the news, especially about the cruciate ligament. No one had mentioned the ACL, in all of the knee assessments I had there was suspected damage to the Medial Collateral ligament (MCL)  but not once was my ACL mentioned.  Furthermore the ACL does not have a blood supply so would not heel without surgery.

The knee consultant was great, he said i would need to do a meniscectomy (meniscus surgery to remove the torn part) and while he was in the knee he would look at my ACL to see how damaged it was and then decide if I needed a reconstruction of the ACL. If I did need the reconstruction, that would then be done at a later date to allow the leg to regain some strength before a 2nd operation.

I’m now 2 days post 1st operation which was the repair to the meniscus and my knee feels the best it’s felt for weeks. I’m also in less pain and discomfort and I’m walking better.  I’m actually feeling the most positive I’ve felt about my knee since I twisted it 12 weeks ago. I will find out next week if I need the second operation.

If you would like some help with your knee rehab after a Meniscus Surgery. Please contact http://www.arbrookpt.co.uk or email info@arbrookpt.co.uk

Reducing your tummy after pregnancy

By | Fitness News, Health, Nutrition, Pelvic Floor Muscles, Personal Training, Pilates, Post Pregnancy, Pregnancy, Weightloss | No Comments

Exercises After Pregnancy – 3 Exercises to get you started!

Getting your body back after having a baby is not as hard as you might think. Research shows that starting a regular exercise program soon after giving birth is not only good for your overall health, but may also help reduce the risk of postnatal depression.

Every pregnancy and labor is different, so it’s important to check with your doctor before engaging in exercise after giving birth. If you experience any adverse effects when exercising you should stop and contact your doctor.

Below are a few things you can do the ready your body for exercising

Walking

It may not sound like much of a workout, but walking is one of the simplest ways to ease into a fitness routine after giving birth and you can take your new bourn with you, initially in a pram and them in a carrier to give you extra weight.

Kneeling Pelvic Tilt

This exercise helps tone your tummy and strengthening your abs can also relieve any back pain.

Start on all fours, toes touching the floor behind you, arms straight down from your shoulder line, palms touching the floor. Your back should be relaxed and straight, not curved or arched. As you inhale, pull your buttocks forward, tilting your pelvis and rotating your pubic bone upward. Hold for a count of three, and release.

Pelvic Bridge

Strengthens the transverse, buttocks and lower back.

Lie on your back with feet hip-width apart, knees bent. Inhale, then exhale as you draw your abs up and in toward your spine. Tilt your pelvis up, lifting your hips off the floor into a bridge. Slowly lower down to starting position.

Personal Training and Bootcamps or The Gym

By | Bootcamps, Exercises, Fitness News, Health, Nutrition, Personal Training, Post Pregnancy, Weightloss | No Comments

Most gyms in my area charge between £85 and £120 per month to be a member, this is good value for money for someone like me. I love exercise, I’m motivate to do it and I don’t feel intimidate by the sweaty gym environment but I’m in the minority. Most people don’t like exercise, don’t enjoy it, are not motivated to do it and find the gym an awful place to be. This would probably explain why £37 million pounds is wasted per year on unused gym membership in the UK. That’s  37 million pounds spent on NOT exercising.

Personal training is not cheap but it is also no longer considered as a luxury just for the rich and famous. More and more people consider £500.00 spent with a mobile PT is a better investment in their health than a gym membership. Also more and more people are combining this with Outdoor Fitness sessions commonly known a Bootcamps and yes this would be slightly more expensive BUT you are paying for actually exercising and also getting sound advice on nutrition and how to do exercise in the comfort of your own home.

What personal trainers hear the most from long term PT clients is “this is the 1st time since school that I have constantly exercised for over a year” and that is because personal trainers not only offer consistency, encouragement and advise, they also show you how to do it on your own.  It’s also much harder to get out of your PT session than your gym visit. A personal trainer will notice if you don’t show for your PT session or you miss their Bootcamp – the gym won’t the only time they gym notices is when you try to cancel your membership.