My rehab journey

Just over a week ago, my partner and I headed up to Scotland for our first mini break together. If you haven't been to Scotland before I highly recommend it, it's absolutely beautiful! Staying on the edge of Loch Lomond, and both being fairly fit, on our second day there we decided to do a little bit of exploring and go off the beaten track to get a better view over the Loch. I've always been a fan of making my own path rather than following the one everyone else has taken, so decided that we should travel directly upwards (1400ft upwards to be exact) up the adjacent hill/mountain (I'm not sure what the correct terminology is, but we don't have hills like that in Surrey!). We weren't actually planning on going right to the top, but the further we trekked the more it seemed like a sterling idea to reach the summit, which we did with relative ease.



On reaching the peak, I was delighted to see a rather impressive looking rock, which beckoned me to scale it's majestic cliff in order to celebrate our arrival before beginning our descent. We sat there for a while, taking in the incredible view and the fact that there wasn't another soul in sight for miles around. It was around this time that I started to worry slightly about how I was going to get down again, and dare I say it had a slightly bad feeling that getting off this rock was not going to be as easy as getting on it.



With an increasing feeling that something bad was about to happen, I shuffled my way to the edge of the rock where my partner had successfully alighted and put one foot down onto a small ledge before pushing off and landing on both feet.

SNAP.

We looked at each other. The members at my gym flashed through my mind as I realised I probably wouldn't be training next week. Then I wished i hadn't joked about being air rescued by HRH on our way up, or that he'd probably be too busy planning his wedding to come and save me anyway.

The night was closing in and as we huddled together in the freezing Scottish air, I thanked my lucky stars for facebook. Had it not been for facebook, I probably wouldn;t have thought twice about leaving my phone in the car, and instead took it with me so I could take a picture to post for my friends.

Following a number of discussions with various rescue providers, we managed to establish where we were and that the likelihood of anyone reaching us by foot in the next hour, let alone stretchering me down again, was slim to none. By this point it was pitch black and, waiting for the helicoptor to come and find us, we chatted about our goals for the next year and beyond. It's funny how situations like that make you realise how much someone means to you. I wouldn't have wanted to be there with anybody else.

Anyway, 50 minutes later, both shaking uncontrollably, the victorious sight of the chopper drawing in over Loch Lomond appeared, and the nervous feeling that we might be there all night began to subside. They flew in, and then flew out, three times, as we frantically waved my iphone and took pictures with flash to try and get their attention.

After what seemed like ages, the helicoptor finally shone it's huge headlight over us and, with deafening reassurance, settled down on the hilltop just behind the rock. I was so elated that we would be leaving said hilltop that I didn't even care that there was no HRH (obviously too busy planning his wedding) or that the paramedic whacked my ankle with his bag as he eagerly came to help me. Seriously though, these guys were amazing, and I don't like to imagine what would have happened had they not been there. It started to snow shortly after we flew off to Glasgow Southern General...

Being in the helicoptor was amazing and something I've always wanted to do. We even got to fly with the doors open, wind rushing in, looking over the lights of Glasgow as we made our way to hospital.



It was probably a good thing that I wasn't aware of the horrors that were about to unfold before me by way of three very awake manipulations to try and straighten out my dislocated and broken in 3 places ankle before my operation the next day. If I had been aware, I may well have hobbled away from the entrance of A&E and taken my chances on one leg. However, thanks to incredible support, I managed to smile and chat my way through the whole procedure as the surgeon pushed, shoved, beat (ok so now I'm exaggerating) my ankle back into shape. When he'd finished, I felt as though my leg had died and was levitating up towards leg heaven - up and out through the ceiling.


And then I cried. A lot.



Fortunately, whilst not quite the romantic breakfast we had planned for our last morning in Scotland, the following day's operation went smoothly, and I emerged from over 3 hours of surgery feeling high as a kite on morphine. The x-rays confirmed that I probably wouldn't be partaking in the gym's 'Grim' running team in two weeks time, and my surgeon explained that it would be a likely 12-18 month period before I would be running again. 'Now there's a challenge,' I thought.




And so, to the purpose of this blog. I am now 1 week into my 6 weeks in plaster, before the rehab process starts in earnest. I am already spending two 15 minute sessions a day on the Tens machine, which activates the muscle fibres in my leg and will hopefully reduce the amount of muscle atrophy I'll experience whilst I can't weight bear. I'm also doing some very simple bodyweight leg flexion, extension, adduction and abduction exercises to maintain as muscle strength as possible, although having been very sick for the last week I'm having to take it easy.

Incidentally, it is interesting to note just how sick all the drugs I have been given has made me. I came off all painkillers after 3 days, unable to bear the nausea any longer, and the pain has been surprisingly tolerable. It's really confirmed to me that wherever possible people are better off without medication and to just support the immune system through good nutrition. Talking of which, my diet is now geared 100% to healing, and I am supplementing with vitamin C, D and K, as well as Kaprex, Bromelain and echinacea.

Over the coming weeks and months I'll be keeping my blog updated on my rehab, the Phoenix Pro way.

12 months?! I'll show that surgeon :-)

Charlotte

Owner
Phoenix Pro Fitness

Primark: Quality is Remembered Long After the Price is Forgotten

Quality Is Remembered Long After The Price Is Forgotten

By Phoenix Pro Strength & Conditioning Coach, Scott Marsh

Upon my drive home from London at the weekend, I passed a Primark store and it got me thinking....

The Primark store that I noticed was not overly outstanding or extraordinary, just your pretty average store, with its clinical white walls and welcoming blue lettering above the door, offering simple designs and cheap fabrics, purchased in bulk meaning that they can be supplied to consumers at discount rates.



Beyond ethical law suits and cheap fabrics however, every time you go to a Primark store you will notice one thing: It is absolutely bursting at the seams that it sells!

There are swarms of people walking down the worn out, sweet trodden, Mcdonalds takeaway filled carpet walkways. There are people everywhere in fact: around the shelves, on the shelves, stacking the shelves, knocking things off the shelves and more often than not you are greeted by a little kiddy that jumps out of one of the racks making a large racket whilst their concerned mother, arms full of clothing searches for her little delight.

The hoards are not just inside! Outside the store, in the surrounding streets, the same masses wander aimlessly adorning multiple Primark bags as if they are the new greatest fashion statement. It is clear, cheap does sell.

I hear you ask though...what does Primark have to do with health, fitness or even personal training?

The Discount Culture

Also upon my drive home I drove past a number of gyms. (Doesn’t this sound like one of the most interesting drives of your life?). There were large commercial gym chains as well as a number of independently run facilities, all of which with had their latest offerings on big displays in view of the driving public. Both types of gyms had one aim and one aim only, to woo you into their facilities where you can fill in their large array of forms, where you can sign away your life (well... the next 12 months) and never be expected to return again.

The biggest thing that is noticeable in many service based businesses in the wake of the credit crunch, is huge discounting. Some gyms are offering the use of their facilities for just £15 a month. I have even seen some offering the use of their facilities for as low as £3.50 per month.

Gyms are not cheap places to run, so you can imagine either the amount of people that they are signing up or the extreme losses that they are making each and every month. On paper and on the large advertisements that these businesses pay for though it sounds fantastic for the consumer. Big name facilities to use at a fraction of the usual cost!

The Service You Pay For

This is the link.

When you go to Primark you expect what you pay for. Primark is great for those little essentials, those throw away outfits, the kind you can wear once and then throw out afterwards, due to extreme stretching in the wash, loose threads, pulls or because the red stains from the 100 snakebites you threw down it on a Friday night, without a care in the world because you only paid £3 for it!

When you shop at these discounted places, you are not shocked by rude staff that may actually get removed from the building if they crack a smile or start up conversation, you are not shocked by the fact that you have to wait for up to 45 minutes to purchase your goods, or try an item on. You are not shocked that the item you have in your hand at the till has peoples shoe marks on, because it has been on the floor for the past couple of hours. You are not shocked that you may only get one wear out of your latest dress or pair of jeans, because this isexactly what you are paying for.

In contrast look at a pricier retailer or department store. You walk in, often greeted by a friendly albeit slightly orange lady who welcomes you with a smile and often tells you of the latest offers. You walk in to well maintained and organised displays, staff who try to go out of their way (sometimes a little bit over the top but hey) to serve you the customer, recommending the latest styles, the best items for your shape whilst providing advice on the fit, how it looks and how to care for your item. The transactions are usually quick and efficient also.

You walk out of the store with your purchase knowing that the extra money spent, went on a quality item that could last a number of years and that will go with everything. It paid for staff who made you feel welcome and gave you educated advice and you were slightly impressed by the fact for the past half hour, you felt like the shopping experience was ‘all about you’.

(Obviously there are exceptions!)

Oh no...There’s a hole the size of Belgium in my blouse!

Now for the interesting part, and I am sure many of you will secretly admit to this.
You find a hole in that blouse you just brought. It is an absolute tragedy! Your Friday night is ruined! Depending on which store you purchased your item from however determines your reaction.

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It all started with the blouse....

The one you brought from Primark you simply keep in the bag and chuck to the back of your wardrobe. You can’t be bothered with the queuing, chaos or hassle again. It was only cheap and you probably have another item you could replace it with.

The more expensive blouse you brought from the store has a hole in it. You jump straight in the car, pay the extortionate Saturday parking rates, and find yourself at the customer service desk getting a replacement or a refund. You paid a premium so you expect good after sales service too. You also care about the item that you have purchased. You paid the premium to look and feel good!

The fitness industry is just like this! I have heard horror stories of people having to buy themselves out of their gym contracts halfway through the year, as they have used the facilities once or twice. Afterwards you may think, ‘where was my ‘we miss you letter’’ from the facility when they realised you hadn’t been in a while.
You guessed it! There wasn’t one!

These gyms do not expect to see you, and just like Primark, because you are paying such low rates, they expect you to never notice that little direct debit you set up with them, trickling out of your account each and every month, so never expect you to make a request for a refund.

Primark Gyms

The big chains will offer you ‘the world’ at the cheapest price because they can! If every paying member of a club turned up to one of these gyms on the same day at the same time, there would be queuing barriers for each machine that probably circled the buildings three times over. It is bad enough sharing the free weights with another user, but would you queue for a couple of hours to use a treadmill?
Do you feel like you get that department store service every time you walk in your local gym? Are you greeted? Are your needs met? Are you given recommendations and advice? Most of all...are you getting the results that you are paying the membership for?

Exactly!

I just can’t afford personal training at the moment...

One of the biggest things we experience as a personal training company as an objection to our services is the cost. Don’t get me wrong, personal training is a non essential luxury item that many are not in a position to afford.
A lot of people however simply just haven’t got their health and fitness as a priority at the moment, and would prefer to spend it on other things. They may think that health and fitness is their priority and may even only have to trade one night out at the pub a month for the personal training services that would make dramatic differences to their health, but perhaps at this time, obtaining the quickest yard of ale time is the main priority!

There is nothing wrong with this of course! Enjoy yourselves!

An interesting test for anybody who wants to know what their priorities are at a certain time in their life, would be to sit down with your check book or bank statement and categorise where you spend your money. Then sit down with your calendar and categorise how you spend your time outside of work. Or if you have kids and want some extreme honesty, ask them what they think your priorities in life are.
You may be in for a surprise! You may be thinking that your priority is health and fitness at the moment, but what do your kids, bills and calendar say? If you want to prioritise your health you may just need to make a few adjustments here and there with your expenditure and time, or you may just need that extra push and expert advice that you can receive from a quality personal trainer.

What are your results and wellbeing worth?

As with anything, we only expect to pay what we feel a service or product is worth to us. A major problem with fitness facilities around the country slashing their prices, is that it makes personal training service providers seem even more expensive; the Ralph Lauren of the clothing industry perhaps. This further removes potential clients from the results they have always dreamed of!

Remember back to my example of your shopping experience in the department store. Some of the key words were: WELCOMING, ORGANISED, GREAT AFTERSALES CARE, QUALITY, and EDUCATION.

Well with the right personal trainer you get all of this (or at least should expect it) and MORE!

Unlike your visits to the Primark gym you should feel better afterwards than when you first walked in. You should feel that your results are the main priority of your trainer and that he or she will go out of their way to deliver their promises to you. You should be in contact with them regularly and helped towards your goals even when you are not with them. You should feel safe in their company and motivated in a manner that suits your personality, and most of all you should feel like the service that is being offered is backed by a sound knowledge of their field, and how the body works and reacts to certain situations.

And yes you are right, that hour should be ‘all about you’

Personal training should be seen as an investment and not a cost, and like the more expensive garment should be a key part of your wardrobe for many years, whilst being matched with any other new item of your life.

Quality Not Quantity

So as you stand outside the Primark of the fitness industry, think about what you truly want from a service.

In the current financial climate, we spend a lot of our time comparing prices and often just jump for the cheapest option, but what does your health mean to you? How important is your fitness? What do you want out of your hours of training that you plan to pursue?

If you want results, personal training may be the best investment you can make.
I will leave this article with something to think about:

When you are out of quality...what else are you left to offer?

Calling all stress cadets...

It’s a proven fact that stress makes you fat and it’s no coincidence that our ever increasing hurried, hectic and rushed lifestyles have coincided with increases in obesity, cancer, heart disease and diabetes rates in the last 20 years or more. So stress not only makes you fat but kills you too!

Before we take a look at ways in which we can manage stress, let’s first identify if you are stressed and then how to you can help to relieve it. It makes perfect sense that if we reduce our stress levels our health will improve, we’ll lose fat and be less likely to develop a life threatening disease.

The term type C personality was coined by Shawn Talbott, the author of The Cortisol Connection. It is a name for someone who is chronically stressed. Some common type C characteristics include; feeling always snowed under with work, continual state of hurry-hurry, constant fatigue, abdominal weight gain, depressed and low sex drive. The C stands for Cortisol, an important hormone released by the adrenal glands and its responsible regulating the body’s metabolism of glucose, proteins and lipids. It’s called the fight or flight hormone; when we face a stressor cortisol levels increase which in turn increases blood glucose, protein and fat levels for energy ready to fight or flee the stressor. In an ideal scenario we deal with the stressor and the cortisol levels return to a normal level but we usually can’t run or hide from our everyday stresses such as paying the mortgage, cramming too much into a day, family life or work, so it’s very easy for cortisol levels to be continuously raised leaving us chronically stressed and a ‘type C personality’.

To help you find out if you are a type C personality answer the following questions with either 0 for Never or No, 1 for Occasionally and 2 for Frequently or Yes.

• How often do you experience stressful situations?
• How often do you feel fatigued for no apparent reason?
• How often do you get less than 8 hours sleep?
• How often do you feel anxious/depressed?
• How often do you feel overwhelmed or confused?
• How often is your sex drive lower than you would like it to be?
• Do you tend to gain weight easily?
• How often have you attempted to control your body weight?
• How often do you pay close attention to the foods you eat?
• How often do you crave carbohydrates (sweets/breads etc)?
• How often do you experience difficulty with memory or muscle tightness in your neck, shoulders or jaw?
• How often do you experience digestive problems such as gas, bloating, ulcers, heartburn, constipation or diarrhoea?
• How often do you get sick/catch colds or the flu?

Now add up the answers to give you a total score. If you scored 0-5 points you are as cool as a cucumber, well done! A score of 6-10 points and you’re a Strained Jane but are managing your stress levels well. If you scored 11 points and above you are a Stressed Jess and almost definitely suffering from an overactive stress response and need to deal with it.

We can’t always avoid stress but we can learn how to manage it more effectively. The following tips will serve as a good base from which to start changing the way you manage your lifestyle but if you feel you need an extra hand or a push in the right direction come and have a chat. At Phoenix Pro Fitness the holistic approach to improved health runs through our veins and we are always here as a shoulder to lean on. Come and speak to one of the team and we’ll help provide the tools to manage your stress.

1. Change your email program so that it only checks for messages every hour – you’ll not be interrupted with a ‘ding’ or ‘ping’ from the screen, leaving you to get some real work done.

2. Leave the phone behind – even though you tell yourself you won’t answer it there is a part of you waiting for that ring.

3. Read – Take time out in the day to lose yourself in a chapter of your favourite book or magazine.

4. Take a break – Take a proper lunch break, you’ll be more productive in the afternoon too.

5. Day Off – Take a day off each week, strictly no work including thoughts and worries.

6. Get a massage – A great way to unwind each week. At Phoenix Pro Fitness we have an in house sports massage therapist so book a free 30 minute massage.

7. Take a bath

8. Lighten up and laugh – Life’s too short to mope about, share some jokes with friends, watch your favourite comedian, whatever makes you laugh do more it.

9. Take a long weekend – Even short breaks significantly reduce cortisol levels.

10. Get a pet – Stroking a cat or walking a dog relieves stress too.

11. Get some sleep – This is vital, make sure you have enough every night, don’t stay up and watch crap on TV or finish that work report. Hit the sack early and get 8 or more hours.

12. Exercise – Leave the thinking and programming to us at PPF and just enjoy the process of feeling fitter and healthier.

13. Eat well – Speak to a member of the team and we’ll guide you in the right direction to a better diet.

Correctives; Little exercises that make a big difference

When it comes to achieving a fitness goal, whether it be for performance or body transformation, it really pays to pay attention to the finer details of your body's biomechanics.

The word 'correctives' has become something of a buzzword in recent years and basically describes any exercise that is physically corrective in nature. It may incorporate an exercise or series of exercises designed to rehabilitate following an injury (rehabilitation) or it can describe exercises programmed as a preventative measure where a biomechanical assymetry or weakness presents a likelihood of injury occuring (prehabilitation).

Either way, corrective exercises performed with good form on a regular basis can make an enormous difference to your end results. For example, someone with over active anterior muscles (let's say, quads and hip flexors) and weak lower limb posterior muscles (ie glutes and hamstrings) is likely to experience lower back pain as a result of compensation, so it makes sense to redress this imbalance by prescribing corrective exercises that do exactly that.

This is where a regular functional movement screen and kinetic chain assessment (evaluations of the way you move and your body's postural status) are essential if you want to achieve optimal results and make the most of your time in the gym. They may only take a few minutes but the difference, both in terms of your output in training immediately after, and your progress, will be significant.

At Phoenix Pro Fitness every one of our All Access members undergo regular and thorough biomechanical evaluations and are prescribed appropriate exercises to optimise their equally individual training programmes, because ultimately a programme written specifically for you, your goals and your body will always deliver more than a generic routine.