While we’ll be joining him on his journey from today, we wanted to know all about how he got here…from where he started, the wins, the falls, and the motivation!

About James Ellington

• Sport: Men’s Athletics – British sprinter
• Event: 100 m and 200 m
• Club: Newham and Essex Beagles

The Wins:

• Two-time Olympian (2012, 2016)
• Two-time Gold medalist at the European Athletics Championships (2014, 2016)
• Silver medalist at the 2014 Commonwealth Games
• Two-time champion at British Athletics Championships (2012, 2013)
• National titles winner from a young age – under 15, under 17 and under 20
• Finalist of 100 m at World Junior Championships in 2004
• Gold medalist in Junior European Championships

Turning the dream into reality…

James’ aspiration to become an athlete began at the very young age of three years. He describes himself as hard-headed and it’s this personality trait that meant he always knew what he wanted. At the age of 13, he watched athletics on the TV and knew then that he wanted to take his love of sport to a professional level. Despite everyone around him telling him that being a professional athlete wasn’t a safe career choice, he continued to dream by pushing for his goals and promising himself to never lose the child within.

This mentality has been proven through the heroic journey James has been through to get to where he is today. A journey always has its ups and downs but what James has experienced is unique and it makes his path to success an inspiration to many.

Read his interview below to discover all about the journey he’s been on to turn his dream into a reality.

Get to know James Ellington…

• What is the biggest challenge you’ve overcome?

My biggest challenge has got to be the horrific motorcycle crash I experienced in 2017 which left me with a fractured tibia, fibula and pelvis, placing my career in athletics in complete jeopardy. It’s been a long journey of recovery but I’m proud to be back to where I wanted to be. I’ve had many setbacks in my career but now looking back, I felt I had to overcome those barriers to prepare me for the biggest setback of all, which was the crash. They’ve all contributed to developing my mental strength and resilience for any obstacles that come my way.

It’s been an incredibly tough journey but my mindset played a big part in getting me through. Throughout I kept believing in my childhood dream and persevered by keeping things simple and not overcomplicating things, putting too much pressure on myself and getting thrown off track. I took one step at a time and I’ve always said, if I can walk, I can run, and if I can run, I can sprint—and here I am today, back in training for my next big milestone.

• How has it shaped you?

Fundamentally I still have the same drive and motivation that I’ve always had. The only thing that has changed is that I try to enjoy more of the here and now. As an athlete, you can often get caught up going from one competition to another and forget to take everything in. I try to focus more on living in the moment and celebrating achievements. This doesn’t have to be anything big, simply taking some time to mentally pause in the present and praise myself can be enough.

• Who is your real-life hero?

This is a tough one. I’ve always admired people for their achievements and I like to see everyone as human. If someone else can achieve something, so can I. Anything can be possible. As a child, Linford Christie was the person I saw winning on TV so I always looked up to him. It’s crazy how things turn out as I ended up being coached by him. Tyson Fury is someone else I admire for everything he went through.

• What is your mantra?

Be yourself and have integrity in everything you do. I like to think that, with me, what you see is what you get. I’m exactly the same behind the camera as I am in front and I think it’s important to show who you are.

• What are you most proud of?

Sticking to my word throughout my career and achieving everything I said I was going to achieve— even when everyone thought I was crazy and my career was over. If I put my mind to something, it will happen. Manifestation is key.

• What are your goals for 2021?

Before, my main goals were to get back running and compete again—and I’ve now achieved that! Now my goals are to make the Olympics team for 2021, and if I perform to the best of my ability, I believe I can win too. It will be tough but I believe in myself.

• How has your training changed in preparation for selection?

My training has changed to focus more on quality rather than quantity. Instead of training more for the sake of it and risking injury, I’m training more efficiently and making sure every session has a purpose. Nutrition is also a big part of my training. Focusing on the right nutrition is something I always knew was important and continues to support me in both my recovery and training.

• What does your training schedule look like?

I’ve gone from training six days a week to four days a week. Mondays and Wednesdays are the intense days with a track session, followed by a gym session. Thursdays revolve around easy recovery circuits and stretching. Then Saturday is another track session. It’s more intense as it was less compact doing six days a week but now, I factor in more time for recovery time as it’s key to support my performance.

• What do you do when you’re not training or competing?

Music, exploring the outdoors (when not in lockdown) and cars are some of my favorite things. It may come as a surprise to you that I actually love music from Hans Zimmer. I always listen to music while I’m training. I tend to listen to more up-tempo music, like Deep Tech House and Old School Garage, to motivate me while I’m training. And if I’m gearing up for a competition, I start off with some of Hans Zimmer’s music and then build it up to some drum and bass. Music is powerful!

• How do you give back?

I’m always looking for opportunities to give back—whether it’s getting into schools to speak to kids or giving out any boxes of kit. In the past, I worked with Met-Track Athletics to coach troubled kids from my local area. Although the main aim was to coach them in athletics, I took the opportunity to also offer some mental support.

• What are your goals beyond Tokyo?

Next year will either be the European or World Championships. Whatever happens with the Olympics, as long as I’m physically able to, I won’t stop competing. I will go as far as my body will take me.

• What makes you, as a high performing athlete, tick?

I focus all my energy on things I’m passionate about and make sure I don’t get distracted too far from that. A way to distinguish a high-level performer is easier to be seen when things get tough. You do see a lot of people crumble at the first hurdle. For me, when things get hard, there’s something in my brain that switches and drives me to carry on. And that’s why my mental attitude has helped me overcome my biggest challenges over the years.

• What does high performance culture mean for you?

I’m tough on myself but I’m also realistic with my goals. A lot of people think I’m crazy when I say my goals out loud but they’re starting to believe me now. If I ever stop running, I know I will direct the same amount of energy into something else, whatever that may be.

• How do you keep the team spirit going in athletics?

At the moment I have four or five training partners and throughout our sessions, we support each other by pushing each other through. Team work even in a single sport is so important.

• And lastly, what is your advice for those starting out?

Forget things fast—it’s important to have a short-term memory when it comes to athletics. You can’t win all the time. I’ve taken many losses throughout my career and if I held on to them, I wouldn’t be where I am today. Don’t let them define you!

Join us in following his journey!

We’ll be following James’ next steps as he prepares for his next big challenge of qualifying at the national level on his way to reach the Olympics 2021. If you want to find out how important nutritional supplements are in his regime and how he’s worked on his mental strength to get him where he wanted to be throughout his career, keep an eye out on our Wellness Center for new articles. You can also keep updated on our social media channels to see how he’s getting on and what else may come from this new partnership with Lifeplus. The opportunities are endless!

Many of us may not even think about our joints until something has gone wrong—particularly if they become swollen or painful.

This is often the case in particular when it comes to exercise. It’s probably safe to assume that many of us exercise in order to keep our muscles strong and our cardiovascular system in good shape, but it’s important to remember to protect our joints at the same time. A study by Harvard Medical School concluded that becoming more active can protect your joints and help you to maintain independence further into old age.  ¹ .

As the connecting points between our bones, our joints—such as our elbows, knees, ankles, hips, wrists and neck—are held together by intricate groupings of ligaments, cartilage and muscles that serve as shock absorbers.

Protecting joints during exercise

We all know how different it feels when our muscles ache due to getting back into a fitness routine compared to when we have done some damage to a joint. Muscle pain (not a strain) will ache, whereas joint pain can feel relentless.

Think of all the work our joints do to help us reach, twist, bend, turn, stretch, climb, walk and even sit! It is imperative to protect our joints when moving our bodies—joint pain is a major reason why normally active people stop exercising.

In terms of exercise, there are some common causes of joint injury. A big one is doing too much too soon. Perhaps it is the first warm day in a while and you go for a long bike ride. While cycling is fairly easy on the joints, a long bike ride after weeks or months of not riding could mean some overuse damage to your joints.

The importance of going slow

As tempting as it is to jump back into an exercise or excitedly try a new one, take it easy!

Repetition may get a bad rap for being boring, but for many of us, doing the same exercise feels comforting and familiar. But that repetition could put some strain on the joints. As with all aspects of healthy living, variety is the key.

There is no one exercise or activity you can do to strengthen and protect your joints—a varied fitness and movement routine is what’s most helpful to avoid overusing or abusing a given joint.

Strengthening muscles with weights, keeping joints moving with cardiovascular activity, stretching after exercise—these are all part of any health and fitness program, and even more important for your joints.

Going slow does not mean avoiding movement

Beyond exercise, joint health is necessary for functional movement. At one point or another, we have all had a very deep sleep during which we may not have tossed or turned as much, leading to waking up in the morning with a stiff shoulder or neck. Or perhaps we stayed in front of the computer too long at work without getting up to take a walk and stretch. While those aren’t necessarily examples of joint damage, they do highlight the importance of keeping our joints moving all day (and all night) long. The arthritis foundation suggests taking a standing break every 30 minutes where possible and making time for simple stretches throughout the day. ²

Protect yourself with these joint health tips

Make sure you are wearing the right footwear and using the proper equipment. If you are cycling, go to a reputable bicycle shop to get measured for the right sized bike. If you are running, a shop that focuses on running shoes can be a great resource for analyzing your gait and foot movements to determine what is the best shoe for you. This is when social exercise or consulting a personal trainer is very helpful. Body alignment is essential to protecting joints.

Other joint health exercises that are joint-protective are leg squats and push-/pull-ups. Squats help strengthen the muscles that protect the ankles, knees and hips.

Take away some gravity and impact by getting into a pool. Swimming is a challenging workout that minimizes joint injury since there is much less impact on the joints. But beyond swimming, water walking and aqua aerobics help get our heart rate up while being good to our joints.

Push-ups and pull-ups are great joint health exercises to help strengthen the muscles in the arms, including the wrists and elbows, as well as the shoulders and neck. As mentioned above, make sure you are doing the exercise with proper form so as not to cause excessive joint strain or injury.

The most important joint health tip of all

Above all else, remember to give yourself a break. When considering what helps joint health, this is so important. As well as moving, you also need to rest and recuperate in order to achieve your fitness goals. Our whole body benefits from stretching and resting. It is a way to slow down and give your body time to absorb the benefits of an activity and heal from any strain.

1. https://www.health.harvard.edu/healthbeat/the-secret-to-joint-pain-relief-exercise [↩]
2. https://www.arthritis.org/health-wellness/healthy-living/managing-pain/joint-protection/16-joint-protection-tips [↩]

How much exercise is too much?

Anyone actively training to increase their performance can be at risk of overtraining – especially when using high training loads to achieve your fitness goals and improve performance. As studies have shown these can only be tolerated by your body through periods of rest and recovery.¹
When considering how much exercise is too much, it’s advisable to match your individual fitness level with your fitness goals. Form realistic plans to reach those goals one-by-one, instead of trying to achieve everything at once and risking potential damage.
 

What is overtraining syndrome (OTS)?

Too much training can be classified into two types: overreaching and overtraining.² Unusual muscle soreness can be indicative of overreaching. This occurs when an athlete does not allow enough recovery time between hard workouts – it often presents after several consecutive days of excessive exercise. Overtraining goes a step beyond this and is the result of extreme overreaching.¹

The body cannot handle an imbalance between stress and recovery. This is true for – not only professional athletes but athletes of all fitness levels. In fact, some of the worst offenders are those who are new to any form of exercise!

There are various triggers/stressors of overtraining syndrome¹ :

• Increased training load without adequate recovery
• Monotony of training – not varying between muscle groups
• Participating in an excessive number of competitions (depending on the sport)
• Having trouble sleeping
• Stressors including personal life

Am I working out too much? Six signs of overtraining

Wondering if you are training too hard? The following are training-related and lifestyle-related signs of overtraining that, if observed, should be taken seriously:

Physical pain in muscles and joints

Heavy, sore, and stiff muscles are all signs of excessive exercise. But there is a difference between normal soreness from exercise and being overly sore from too much exercise.³ Soreness after exercise usually lasts up to 24-48 hours. So, if you are feeling discomfort that lasts for more than 72 hours it’s a sign that you have done too much. Soreness causing pain which prevents you from carrying out daily activities, associated with living or working, is also not normal.
There are certain injuries, known as overuse injuries, which are also clear indicators that you have done too much. Strained joints that come from training injuries⁴ are a type of muscle or joint injury caused by repetitive trauma and are often a result of overexercising.

Decline in performance

Overexercising can actually have the reverse effect of the one you had been hoping for, where your performance slowly becomes worse the longer you train. This is a direct effect of your body reaching its limits.¹
 

Decline in concentration

Athletes can experience symptoms of overtraining in areas of life other than just the physical. Studies have shown that a lack of mental concentration and restlessness are some of the possible symptoms of overexercising.¹
 

Constant fatigue⁵

Persistent fatigue and feeling washed-out are warning signs that you may be overexercising. Being tired or even exhausted after an intense workout is normal. But you need to give your body enough rest afterwards to avoid a fatigue that continues long after you have recovered.

Experiencing insomnia

Sleep disturbances can occur as a result of exercising too much. A study by BMC Sports Science, Medicine and Rehabilitation found that poor sleep quality was evident in 100% of those analyzed who had overtrained.⁶

Loss of appetite and weight loss

Are you usually hungry after working out? You will have used your stored calories – so you should be! This is why losing appetite and weight are further possible symptoms of exercising too much, as demonstrated in a study by Sports Health into Overtraining Syndrome.¹

Listen to your body – how to prevent overtraining syndrome

There are a number of preventative measures you can take to limit your risk of overtraining syndrome:¹

• Take time to rest in between any exercises you perform in a day – whether you work out at the gym, outside or at home
• Schedule full rest days and give your body the time it needs to recover
• Adjust your training volume and intensity based on your individual performance and mood
• Ensure that your food contains enough calories for your individual training load
• Drink enough and stay hydrated
• Try to get enough sleep
• Vary between workouts and muscle groups

Nutrition can help you recover from training

Ensuring you have a healthy diet is as much an act of self-care as allowing your body to rest is. Reaching your fitness goals in a healthy way can be supported by the appropriate sports nutrition and by following the key principles of staying hydrated, focusing on a diet with a balanced ratio of complex carbohydrates, proteins, minerals, vitamins and essential nutrients after training – and refilling your energy balance with carbohydrates. Studies have shown that amino acids⁷ and proteins are also needed for muscle recovery, with protein contributing to the growth and maintenance of muscle mass. The amount of protein required varies and depends very much on the individual athlete and also the amount of exercise performed.

1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3435910/ [↩] [↩] [↩] [↩] [↩] [↩] [↩]
2. https://www.hss.edu/conditions_overtraining.asp [↩]
3. https://www.kidney.org/content/understanding-muscle-soreness-%E2%80%93-how-much-too-much [↩]
4. https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/overuse-injury/art-20045875 [↩]
5. https://journals.lww.com/acsm-healthfitness/fulltext/2015/03000/overreaching_overtraining__more_is_not_always.4.aspx [↩]
6. https://bmcsportsscimedrehabil.biomedcentral.com/articles/10.1186/s13102-019-0132-x [↩]
7. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6212987/ [↩]

While it would be nice to have the same energy and ability to bounce back in our 40s, 50s and beyond, as we did in our teens and 20s, it’s sadly just not the case.

As we get older our bodies don’t respond to our regular movement workouts in the same way. Tiredness, aches and the potential of increased injuries are all greater. This doesn’t mean we should stop exercising though! If anything, the health benefits of physical exercise are more important than ever to keep us in good shape during the mid-to-latter years of our lives.

So, what should we do? Well, much of the same really, but with a few adaptations to help prevent against injuries and to keep our bodies supple and able to move freely still.

The importance of stretching

Stretching is important at any age, but as we get older, we naturally become less flexible so it becomes even more important. Studies have shown that stretching can vastly improve natural gait and movement in the elderly.¹ Whereas it might have been ok before to stretch a day or two each week, you should now be increasing the frequency of which you stretch. It doesn’t need to be onerous or time consuming though. Try getting in the habit of going through a short daily stretching routine as soon as you get out of bed in the morning and focus on moves that stretch your entire body.

Cool off cardio/ramp up resistance

Around the age of 50, muscle mass and bone density begin to drop so resistance training is crucial to keep them strong. Strength training helps offset the loss in muscle mass and strength typically associated with normal aging. Additional benefits from regular exercise have been proven in studies to include improved bone health and reduction in risk for osteoporosis; improved postural stability, reduced risk of falling and associated injuries and fractures; and increased flexibility and range of motion.² 

The good news though, is that you don’t need to become a gym bunny. If the thought of going to a gym fills you with terror, don’t worry. While weights are certainly an option, there are plenty of bodyweight exercises you can do in your own home too, which require no equipment. Squats, lunges, planks and leg raises are all good options.

Cool off doesn’t mean stop

Cardio still plays an important role if you are going to fully experience the health benefits of physical exercise. Cardio has been shown in studies³ to help in the fight against heart disease, which becomes more of a concern after the age of 50. Cardio also helps to increase lean muscle mass and, as muscle burns more calories than fat, this will help prevent too much weight gain as your metabolism naturally begins to slow as you age. If time is lacking, give interval training a go. This form of movement workout alternates bursts of high intensity exercise with short recovery periods and helps you burn calories even after you have finished exercising – thanks to what is known as the EPOC effect (excess post-exercise oxygen consumption). Take a day off in between workouts to give your muscles a proper chance to recover. If you’re still sore after this time, listen to your body and increase your rest and recovery time further. Niggling aches and pains are often an indication that an injury might be brewing, but simply resting is often enough to prevent it turning into anything serious.

Rest is as important as movement

It’s easy to fall into the trap of thinking that the more you exercise, the greater the benefits will be, but rest periods are just as important as active periods and should form part of any movement workout program. As you age, you might find you need more time to rest and recover than you did when you were younger.

To truly experience the health benefits of physical exercise it’s important to stay fit and active whatever your age. There’s no magic number when you will suddenly reach a certain birthday and be told movement is now bad for you, but there is a trend in that you may find it getting more challenging and feel it taking longer for you to recover with each year that passes. If in doubt, always listen to your body. If you are sore, it may be that you have done too much, too soon. If you are exhausted for days after exercising, it’s almost certain you need to slow down. Whatever age you are now though, the earlier you start exercising, the easier you are likely to find it as you age.

1. https://www.karger.com/Article/Abstract/235863 [↩]
2. https://experts.illinois.edu/en/publications/exercise-and-physical-activity-for-older-adults [↩]
3. https://europepmc.org/article/med/7934752 [↩]

The benefits of acupressure for health and wellbeing are well documented throughout history, especially across Asia and the East.

In recent years, the West has embraced these Traditional Chinese practices and understood their benefits to stimulate the flow of energy or Qi through our bodies, relieving dis-ease and pain while restoring balance and harmony.

What is acupressure?

Acupressure is the ideal self-healing treatment that can have powerful benefits for our body and mind when learnt to apply correctly. One of the benefits of acupressure is anyone can learn how to treat themselves at home with a basic understanding of the pressure points that need stimulating and the technique.

We’ll go into more detail on how to do it yourself later, but it works by using your hands to stimulate certain pressure points or acupoints in our bodies called meridians. Relieving the stagnant Qi or energy in the body encourages it to flow with ease, resulting in pain relief and relaxation.

Acupuncture works in the same way as acupressure; relieving pain and stress from the body by stimulating pressure points, but uses specialist, hair-thin needles inserted into the body to create a much deeper stimulation of the meridians.

Unlike acupressure, acupuncture must be performed by a trained acupuncturist and usually in a clinic or treatment room.

Does acupuncture & acupressure work?

While it may sound a little mythical, there is much evidence and research into these practices. So much so that even the NHS and other leading medics now use acupuncture and acupressure as part of their treatment programs.

Acupuncture ‘It is used in many NHS GP practices, as well as in most pain clinics and hospices in the UK.’ ¹

The National Institute for Health and Care Excellence (NICE) provides guidelines for the NHS on the use of treatments and care of patients. Currently, NICE only recommends considering acupuncture as a treatment option for:

• chronic (long-term) pain
• chronic tension-type headaches
• migraines

What are the benefits of acupressure and acupuncture for health and wellbeing?

The most commonly reported benefit of acupuncture and acupressure is pain relief.

According to The Association of Traditional Chinese Medicine and Acupuncture UK:

‘Acupuncture is more responsive to various painful conditions, such as lower back pain and other musculoskeletal problems. It is also used for a wide variety of internal health conditions. It can have a calming effect on the mind and help people feel more positive and revitalized. In terms of specific conditions, it is worth noting that The World Health Organization (WHO) identified forty-one conditions treatable with acupuncture.’ ²

Over the past century, more mainstream healthcare organizations have found significant benefits in using acupuncture and acupressure as alternative or complementary medicines.

Today, both acupuncture and acupressure are used to treat conditions such as strokes, infertility, Alzheimer’s, anxiety, stress, depression, and even symptoms of Covid-19 and long-covid.

How does acupressure work?

In Chinese medicine, our bodies are made up of a series of pathways called meridians in which the flow of energy or Qi move. When these meridians are disrupted or blocked, the stagnation manifests physically in illness, stress and anxiety.

Acupressure can help relieve the symptoms by stimulating these pathways, using pressure with our hands, to release the energy and restore the flow within.

Once the flow is restored, we rebalance our bodies and return to good health and wellbeing.

Acupuncture achieves the same result but uses needles (to puncture the skin) instead of fingers to stimulate the meridian and restore energy flow.

Can I do acupressure at home?

Yes, in fact, it’s the ideal self-healing treatment to learn at home. Anyone can learn how to treat themselves with a little guidance in understanding the meridians and technique which needs to be applied. 

Unlike acupuncture which needs to be practiced by a trained acupuncturist, acupressure can be applied regularly with little risk at home.

How do I acupressure myself?

We have written a detailed article on ‘Learning how to acupressure yourself,’ but in brief, there are two essential skills to learn acupressure:

1. Understand which acupoints need to be stimulated for which problems.
2. Learn the right techniques using your hands and fingers to apply pressure effectively.

Once you have learnt the basics, you can begin to work on yourself. Initially, we suggest you focus on a few specific points that are easy to reach.

For example, if you want to relieve stress, focus on the ‘chest center’ right in the middle of your chest, between the nipples. Using firm but not uncomfortable pressure, you can stimulate this acupoint by pressing down or massaging the area. You only need to old it for a few seconds to stimulate the point.

Choose a calm and quiet place while trying to remain relaxed, breathe and listen to your body.

You should begin to feel less stressed and more relaxed as you open up your chest and release the flow of Qi or energy.

Where can I learn to perform acupressure on myself?

There are many clinics, courses and programs both online and in-person to learn all about acupressure. There is probably a TCM practice near to you if you want a traditional experience.

You can also read our recent article, which teaches you the basics step-by-step.

Does acupressure relieve stress and anxiety?

Yes. After pain relief, the most common use for acupuncture and acupressure is to relieve stress and anxiety. More importantly, patients’ most commonly reported benefit is lower stress levels, and they feel calmer and more relaxed.

Many studies and research have been done to understand how effective acupressure is to relieve stress, anxiety, and depression. While many talk about the placebo effect on patients, this recent 2021 study published in the International Journal of Environmental Research and Public Health reports:

‘Meridian acupressure was applied to shiftwork nurses and was reported to reduce stress, fatigue, and anxiety. Therefore, it is necessary to apply Meridian acupressure to nurses in various clinical settings. The present study is significant in that Meridian acupressure could be appropriately used as a nursing intervention method to reduce shiftwork nurses’ stress, fatigue, and anxiety.’

How quickly will I feel better after having acupressure?

You should feel the effects of treatment immediately, especially if you are in a relaxed and calm environment. The pressure on your acupoints releases the flow of energy, giving you an immediate boost.

Clinically speaking, acupressure causes the release of serotonin and increases your endorphin levels; a chemical produced naturally by the nervous system to cope with pain or stress. Commonly referred to as the ‘feel good’ chemical, endorphins boost your mood, helping you to feel happier and calmer. ³

How often should I have acupressure treatment?

You can choose to perform acupressure on yourself as often as needed. The effects following treatment will depend on the severity of your ailment and pain levels. Initially, you may need to do acupressure more intensively with less frequency as you begin to recover.

The great thing is that by learning the techniques yourself, you can perform them as and when necessary, without additional cost or inconvenience.

Are there any special products I could use to improve the effects of acupressure?

From wooden massagers and rollers to therapy body scrapers and acupoint trigger pressure pens, there are many tools to help you enhance the effects of acupressure.

However, we’d advise learning the key acupoints first and then using your hands and fingers to really understand where to stimulate the meridians and how much pressure to use. Feel and touch are extremely important when learning how to find the precise points and maximize the benefits of acupressure.

If you wish to develop your skills with acupressure massage, we’d recommend using massage oil to enhance a calm and relaxing experience.

What are the top tips for acupressure techniques?

1. Take your time, sit quietly and then begin your DIY treatment
2. Relax and try to maintain calm rhythmic breathing
3. Use your thumb to apply the pressure, and use your index and middle finger to help.
4. Press down firmly but not too much that it’s painful. Remember, we are relieving pain to increase the flow of energy. Don’t restrict it.

The more you practice, the better you’ll learn the right acupoints and pressure levels for maximum benefit.

Where does the practice of acupuncture and acupressure come from?

Traditional Chinese medicine (TCM) has restored balance and ease in the body and mind for thousands of years. Evolving over time, TCM’s have been adopted in Western medical practices and used as alternative or complementary treatments to aid health and wellbeing.

Today, thousands of treatment centers and clinics worldwide use acupressure and acupuncture to relieve pain, illness and stress.

Can acupressure and acupuncture be used together?

Yes. Many practitioners use a combination of the two to treat their patients.

Long after the initial acupuncture treatment has been performed, you can continue to treat yourself at home by stimulating the acupressure points until your next clinic treatment.

Similarly, acupressure massage is a very relaxing and calming complementary therapy used alongside acupuncture.

1. Acupuncture [↩]
2. What is TCM [↩]
3. Endorphins: Effects and how to increase levels [↩]

Sports injuries are common for most people who regularly take part in any form of movement workout.

Hopefully, any injuries you sustain will be minor, but the more you do something, the more likely it is that will experience a more serious injury at some point. From sprains, strains and breaks to sports-specific injuries such as runners knee and tennis elbow, there could be a time when you are forced to take a break to recover.

What happens when your body is healed though? You might be okay to physically return, but how is your mental or physiological health? After time-out you might struggle to get your mind ‘back in the game.’ A loss of physical fitness will no doubt impact your confidence to return to what you once enjoyed doing – particularly if you are doing it at a competitive level where your abilities will be judged. Studies have shown that injured athletes experience simultaneous mood disturbance and low self-esteem,¹ which can make returning your sport or movement workout of choice more difficult.

From battling with self-doubt to fear, anxiety and low self-confidence, what can you do to heal the mental scars that can linger long after the physical ones have faded?

Establish clear, sensible goals

Not being perfect is not the same thing as failing. You might have to accept that your performance has been knocked back a bit, so now is the time to reevaluate your goals and make sure you are clear with them. Be specific, make sure you can measure your progress and be sure that, with time, they will be attainable. Setting yourself up to succeed will no doubt lead to a healthier mental state.

Practice mindfulness and visualization

Studies have shown that when we visualize ourselves doing something, it stimulates the same region of our brains that would be activated if we were actually doing it.² Don’t worry about what you can’t currently do or are not sure if you can return to yet, but focus – quite literally – on what you want to achieve. Picture yourself enjoying your movement workout again and allow your inner voice to translate the image to your mind.

Acknowledge your frustrations

While it’s important not to dwell on negative feelings, it’s also important to recognize that you have a right to be sad or frustrated. Grief is not just something experienced by those who lose a loved one – the commonly accepted stages of denial, anger, bargaining, depression and acceptance are applicable to anyone who has ever lost something they held close. If you are missing your sport, your team or the feelings of achievement you used to have, that’s absolutely fine. Own them but allow yourself to move on and through them so that you can come out the other side.

Seek help if you need to

There’s nothing wrong with admitting you are struggling. No professional athlete gets where they do without the help and support of a good coach at the very least, so there’s no reason to feel like you need to struggle on your own either. Whether it’s a coach, a therapist or even a friend, having someone to talk to can help you voice your concerns with someone and gain perspective and clarity on them too.

Injuries will happen, but knowing how to deal with your recovery can make things easier from a mental standpoint as well as a physical one, ensuring you are able to get back to doing what you love as soon as possible.

1. https://link.springer.com/article/10.2165/00007256-199009060-00004 [↩]
2. https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0068910 [↩]

The importance of warming up and cooling down to improve your athletic performance

Since our school days we have been told that it’s important to warm up and cool down whenever we perform any type of movement workout. We probably haven’t questioned it. After all, we know and accept that warming up and cooling down is important. But why exactly is it so important if we are to fully reap the health benefits of physical exercise?

How to warm up before your movement workout

One of the easiest ways to warm up is simply to spend 5-10 minutes doing the activity you are planning, but at a slower pace and a reduced intensity. This will get the muscles you are going to be using used to bending and flexing and will rev up your cardiovascular system by increasing your body temperature and helping the blood flow more freely to your muscles, which may also help to reduce sore muscles after you exercise and decrease your risk of injury. after you exercise and decrease your risk of injury.¹ If you are going to run, spend five minutes walking. If you are going to cycle, spend five minutes doing it slowly to ease into it.

How exactly can warming up improve athletic performance?

Improves blood flow — Starting your movement workout with a warm-up helps to improve the blood flowing to your skeletal muscles, which in turn opens up your blood capillaries. As blood transports the oxygen to your muscles to function, increasing your blood flow is an excellent way to get your muscles ready for physical activity.
Improved oxygen efficiency — Oxygen is needed in higher amounts when exercising and warm-ups help to release oxygen from your blood. Warming up is therefore a great way to make oxygen more available.

Faster contraction and relaxation of muscles —Your muscles will perform faster and more efficiently when they increase in temperature and warming up will increase your body temperature.

Helps with injury prevention — Loosening your joints and improving blood flow to your muscles could make them less likely to twist or tear, or undergo too much strain during your movement workout.

Not forgetting mental focus — Mental focus is important for all types of exercise and warming up is a great way to achieve this, by focusing your brain on what you are about to do, thereby helping to improve your technique, coordination, and skill.

The best way to cool down

Cooling down is important to help bring your heart rate back to normal and to encourage your blood pressure to return to normal. There is a greater risk of blood pooling in your lower extremities which can result in your blood pressure crashing if you don’t cool down.² You might choose to continue your chosen activity at a slower and less intense pace, as with your warm-up, or you could simply spend 5-10 minutes walking while your body recovers. Once your heart rate has slowed back to a more regular pace it’s advisable to do some static stretching to help reduce the accumulation of lactic acid which can contribute to sore, aching muscles in the following days. following days.³

So, if warming up and cooling down is so important, why do we so often have to be reminded to do it? As with many things, it probably comes down to a combination of time and effort. While warming up and cooling down may add a few minutes to your movement workout, reports by the Mayo Clinic have revealed that this might be one of the best ways to reduce stress on your heart and other muscles,⁴ so it’s well worth dedicating the time to.

1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1250267/ [↩]
2. https://chhs.source.colostate.edu/the-importance-of-warming-up-and-cooling-down/ [↩]
3. https://www.cochranelibrary.com/cdsr/doi/10.1002/14651858.CD004577.pub3/full [↩]
4. https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise/art-20045517 [↩]

Regular, prolonged exercise is one of the best ways that we can strengthen our bodies and boost our overall health – and the best part is that the benefits don’t stop working when we do!

Post-exercise is the time when your body is working its hardest. You’ve done the hard bit and you’re allowed to relax, but your body keeps working to continually strengthen and repair itself.

The importance of nutritional timing post-workout

What we eat, or don’t eat, immediately after exercise, can give us an added boost or an unfortunate set back. Exercise is great for our health but during exercise, we need to acquire energy to keep us going. In order to keep pushing through, our body looks to our muscles and taps into the glycogen that is stored within them. By doing this, it turns the glycogen into energy. This is a good thing, but when the glycogen stores run out our muscles will be left depleted of minerals and nutrients. It’s important to top these levels up again as soon as possible.

‘The magic window of recovery’ is a period that begins around 30 minutes after you finish exercising, during which you will get the most benefits from refueling your body.¹ Nutrient timing has been the subject of many research studies and reviews, and it’s thought that consuming the proper ratio of nutrients during this window not only helps recovery but enhances body composition and increases future exercise performance.²

Carbohydrates – when, what and how much?

Carbohydrates help the body to synthesize muscle glycogen (energy) that will have been depleted during your workout. Glycogen replenishment happens in two phases – the first happens rapidly around 30-60 minutes after exercising and then reduces by as much as 60% afterwards.³

Sweet potato, oatmeal, pasta, bananas and even chocolate milk are all great options to replace glycogen. In terms of how much you should consume, the American Council on Exercise (ACE) says that as a guideline, around 1.2 grams per kilogram of bodyweight, per hour is ideal.⁴

Protein – when, what and how much?

Protein helps to rebuild and repair muscle that will have been broken down during exercise. While the amount of muscle breakdown varies between people, even the fittest, most adept athlete will experience it and it’s only by consuming protein that your body receives the amino acids it needs to repair and build new muscle tissue.

Protein powders, eggs, meat or fish including salmon, chicken and tuna are all excellent options to top up your protein levels. You should be aiming to consume 0.3 – 0.5 grams of protein per kilogram of bodyweight, as soon as possible after exercising.⁵

The longer you wait to replenish your body’s nutrients after exercise, the slower your recovery will be – waiting as long as two hours can actually slow down your recovery by 50%! Consuming a proper meal consisting of the all-important macronutrients is essential to improve your recovery and help your performance during your next workout.  

1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3577439/ [↩]
2. https://www.medicalnewstoday.com/articles/190813.php [↩]
3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3905295/ [↩]
4. https://acewebcontent.azureedge.net/SAP-Reports/Post-Exercise_Recovery_SAP_Reports.pdf [↩]
5. https://www.ncbi.nlm.nih.gov/pubmed/18834505 [↩]

Top tips on preventing injury and enjoying the health benefits of physical exercise.

Sustaining an injury is one of the quickest ways to derail your fitness efforts. Whether you’re an avid exerciser or are just about to embark on a new fitness program, it’s important to know how to move and exercise properly so that you can avoid injuries and keep moving closer to your fitness goals.

Follow our top tips to stay injury free

• Choose your workout carefully

It’s tempting to go straight for what you think will have the maximum results in the quickest time, but there are many factors to consider when choosing workout plans that are right for you. High impact exercises, such as running, can be great for increasing stamina and cardiovascular fitness, but they also come with a higher risk of injury due to the extra stress placed on your joints. Lower impact exercises, such as swimming, can offer you just as good a cardiovascular and movement workout but with less impact on your joints and, therefore, less risk of injury.

• Learn the techniques and how to exercise properly

Small movements can result in big injuries. Particularly when it comes to something like weight lifting. Even what seems like a small weight can rip or tear muscles if lifted incorrectly. By speaking to a fitness trainer or coach, you can learn the appropriate techniques, how to stand and how to push yourself without overdoing it and causing damage. This is even more important if you have any underlying health conditions or if there are other factors that might affect your physical capabilities.

• Get the right gear

Exercise can be hard enough so don’t make it even more difficult by failing to invest in the right gear. Appropriate footwear can counteract any issues you may have with balance or with over, or under pronation – both of which can cause injury. If you’re exercising at night then reflective clothing can keep you safe and visible to others and be sure to dress appropriately for the weather. If running in the cold for example, wear layers that can be put back on once you stop because as hot as you might get, your body temperature will soon plummet when you stop moving.

• Warm up

Don’t just rush straight into things! Warming up your muscles prepares them for what’s to come. It loosens them and prepares them to move more freely so there is less chance of shocking them when you start your workout and less potential for pulling or overstretching a muscle to beyond its capacity. According to the NHS website, a warm up routine should take at least 6 minutes for best effect.¹

• Stay hydrated

Your body needs water. Without it you will not just feel unwell but you will have less mental as well as physical endurance and awareness. Exercise induces sweating which results in you losing water and makes it more important than ever to replace it regularly. Dehydration can leave you fatigued with impaired concentration, making you more injury prone and can also result in cramps, spasms and soreness.

• Vary your workouts – don’t focus and overuse one muscle group

Changing up your workout plans doesn’t just stop you getting bored but it helps to reduce the chance of you getting injured. That’s because you can in fact have too much of a good thing. So even if you find yourself really getting into your new workout, remember to take time out. Your muscles will tire and they need a chance to recover and repair. Try mixing things up. If you go for a hike one day, go for a swim the next time for example.

• Fuel your body with the right nutrition

The right nutrition is absolutely vital for getting the maximum health benefits of physical exercise. Different nutrients support your body in different ways. You need glycogen or carbohydrates to provide your body and brain with the fuel needed to recover and adapt to exercise. Plus, amino acids – the nutrients that help to build cells and support muscle repair – are essential for post-workout recovery as the rate at which they are used is increased during exercise.² Foods high in naturally occurring amino acids include meat and poultry, fish, eggs, soy, buts and seeds.

There’s a magic ‘window of recovery’ within the first 30 minutes of finishing your workout where you should aim to give your body the nutrition it needs to start repairing and, therefore, limit your chances of injury.

Follow these points and you are better placed to enjoy the health benefits of physical exercise with a lower risk of injury.

1. NHS: How to warm up before exercising [↩]
2. NCBI: Effect of exercise on amino acid concentrations in skeletal muscle and plasma [↩]

Whether you’re training for a particular sport, or just trying to keep in shape you need to make sure your body is getting all the nutrients it needs – before, during and after exercise.

While stopping to refuel is easier if you happen to be in the gym, it’s not always convenient to carry full-sized products when you’re road-running or taking part in a competition. Timing is everything – it’s important to support your body exactly when it needs that nutritional boost.

When it comes to ensuring you have the right nutritional support it pays to prepare to do your best and prevent poor performance! Taking nutrients on the go isn’t just for professional sportspeople looking for that edge – it’s vital to making sure you stay safe while active to avoid the perils of dehydration and exhaustion. ¹

It pays to Be prepared

For many of us being able to predict how we’re going to feel, or the support we’ll need to really benefit from our workout is difficult. When will you need that extra lift or last-minute motivation? That’s why being prepared and able to refuel on the go is so important – the boost to get you to the gym after work, or the sustenance to keep you hydrated and energized so you really get the most out of that workout. No more excuses!

It’s also so important to think about refueling after activity. Replenishing your bodies’ vital minerals and amino acids sooner rather than later has been proven to aid a quicker recovery, as well as helping existing muscles.²

1. https://www.self.com/story/how-being-dehydrated-impacts-your-workouts [↩]
2. https://www.healthline.com/health/post-workout-recovery#1 [↩]

Small, shiny, tasty – and good for you too. No wonder cherries are a firm favorite for so many.

In fact, cherries are beloved in countries around the world, with National Cherry Day in the UK, and whole festivals dedicated to them in the USA.¹ We just can’t seem to get enough of this small red fruit and its firm texture and delicious sweetness or tartness (depending on your preference).

Not only this; cherries have been used medicinally for many years due to the perceived health punch they can provide as they are packed with nutrients, vitamins and minerals.

The Science of Cherries

The deep red pigmented flesh of the fruit contains polyphenolic flavonoid compounds known as anthocyanin glycosides. Anthocyanins are the red, purple or blue pigments that are found in many fruits and vegetables. The anthocyanins are largely concentrated in the skin and are known to provide a number of powerful antioxidant properties.

Some recent studies have looked at this quite closely; researchers focusing on Montmorency cherries have discovered a number of potential benefits associated with tart juice concentrate from this particular type. ²

Suggested benefit: exercise recovery

Cyclists who are preparing for a race day may find a new kind of sports drink – tart cherry juice – beneficial to help with their post-exercise recovery. A study found Montmorency cherry juice helped to accelerate recovery, maintain muscle function and reduce certain markers of exercise-induced inflammation among a group of cyclists competing in a simulated road race. ³

16 well-trained male cyclists who were divided into two groups. One group consumed Montmorency tart cherry juice, while the other group were given a placebo drink that contained an equal amount of carbohydrates. Researchers found the cyclists in the Montmorency tart cherry group maintained muscle function and experienced a reduction in certain inflammatory responses, compared to those consuming the placebo drink.

Interestingly, the tart cherry juice also appeared to maintain exercise efficiency, reducing the amount of oxygen muscles needed to do work. The juice group’s maximum oxygen consumption values were lower after 24 hours, compared to the placebo group.

Suggested benefit: improved sleep

Research suggests having a daily ritual of drinking tart cherry juice in the morning and evening may help you to sleep better at night. ⁴ Montmorency tart cherries are a natural source of melatonin, a hormone that helps regulate the sleep-wake cycle.

Researchers found drinking Montmorency tart cherry juice twice a day for two weeks helped to increase sleep duration by nearly 90 minutes among older adults with insomnia.

Those that drank tart cherry juice twice a day were able to sleep in a controlled setting more than an hour longer each night (on average 84 minutes).

The research suggests that cherry concentrate could even be beneficial for those that have difficulty sleeping such as people affected by insomnia, shift work or jet lag.

Suggested benefit: gout relief

Researchers have found that after drinking Montmorency cherry juice concentrate, uric acid levels in the bodies of an experimental sample group reduced significantly, in just a few hours.⁵ This is of potential interest, as high levels of uric acid can lead to gout. Not particularly glamourous, perhaps, but yet another demonstration of the wide variety of ways in which a simple cherry may help support our bodies’ functions.

Small…but packing a punch

Those are just some of the more recent findings on the potential for this small yet powerful little stone fruit. With no sign that their popularity will fade anytime soon, it looks like there’s even more reason to add them to your diet – and perhaps next time you enjoy a sweet dessert with a cherry on top, you needn’t feel quite so guilty…

1. https://www.gov.uk/government/news/pip-pip-hooray-its-national-cherry-day [↩]
2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5872786/ [↩]
3. https://www.northumbria.ac.uk/research/research-impact-at-northumbria/economic-impact/studies-on-cherry-juice-unravel-a-multitude-of-health-benefits/ [↩]
4. https://blog.euromonitor.com/cherries-more-than-just-antioxidants/ [↩]
5. https://www.eurekalert.org/pub_releases/2018-08/wsc-ner080618.php [↩]