How to make your 'beach body' last for 12 months!

How to make your ‘beach body’ last for 12 months 

The term ‘beach body’ comes up year after year, as predictable as Christmas. If you’re a bit sick of going through the same cycle of diet and exercise for 3 months of the year, it might be time to start planning a more long-lasting, sustainable way of getting fit. Here’s how to do it.

Decide on your definition of a ‘beach body’ 

Despite what a lot of advertisers tell us, there isn’t one acceptable body type to aim for. However, it’s perfectly natural to want to look and feel your best when you’re wearing comparatively very little.

Your age, metabolism, and gender can have a big impact on how muscle and fat develops and dissipates in your body, and the ‘ideal’ isn’t always achievable. Instead, focus on what you want to achieve. Not only is it far better for your mental health, it’s also easier to achieve and maintain.

Set small, achievable goals 

Your weight loss and muscle building goals should be attainable and specific. Reaching too high will set you up for disappointment, so it’s far better to aim for small improvements over a longer period of time. It also gives your body and brain time to adjust.


Crash dieting and fasting gets quick results, which is why so many people try it on the run up to their holiday, but it leaves your brain and body starved of energy. When you do eat more calories, your body gains weight even more quickly than before.

Eat the right foods consistently, exercise at the right pace, and your body will improve in a healthy, sustainable way.

Take the pressure off 

Many fear the dreaded ‘beach body’ because the effort of achieving it feels massive and the means can be really dull.

Choose an activity that doesn’t feel like exercise, or get the one-to-one help and advice of a personal trainer so you feel supported. If burning calories is your priority, find something you love to make the time fly. If your focus is building muscle, seek the guidance of someone who knows what they’re doing.

One-to-one personal training can help you achieve and maintain your fitness goals. Contact us on 07925787883 or fill in our contact form to get started.

How to boost your energy

How to boost your energy when you can't be bothered to workout 

Sometimes Nike’s famous tagline ‘Just do it’ doesn’t cut it. That endorphin high might feel good after you’ve pushed yourself, but even putting your running shoes on can feel like too much some days.

You’re capable and you’re strong, but your brain is telling you different. Here’s how to fight the inertia.

Choose your most energetic time of day 

If you’re a natural morning person but you’re only making time for exercise at 6pm, you’re fighting with yourself. We all have a 24-hour internal clock called circadian rhythms, which affects when we feel alert and when we feel drowsy.

Shift workers and people working nights will find their circadian rhythms have probably become difficult to read, but it’s still possible to form a routine. Take stock of when you feel more energy and start to tailor your exercise regime around it – you’ll find it much easier to get up and get out.

Avoid high sugar foods before exercise 

Carbohydrates and sugary foods might feel like they give you lots of energy, but they’re really short-lived. It’s a fairly complex process, but your cells are fuelled by the energy in your food. If that food is packed full of sugar, the energy is absorbed really quickly, your blood sugar goes down again (making you feel drowsy and sometimes a bit shaky), and this sends signals to your brain that you need more.

The steadier your blood sugar, the more sustainable your energy levels will be. Eat protein, veg, nuts, and fruits like melon and blueberries, and avoid processed sugars, white pasta, and bread.

Have reasonable expectations of yourself 

Some fear failure when it comes to fitness because they’ve already set steep expectations. It’s easier to put it off completely rather than not meet your own high standards. No one sees instant results and stamina can take a long time to build, so lower your expectations and take it one exercise at a time.

If you have to drag yourself to the gym like a toddler to bed, consider a different activity or routine. Who says you have to go on a cross trainer?

Start small 

Starting something is often harder than actually doing it. Your motivation levels will continue to rise as you feel active, break a sweat, and then before you know it you’re all done.

Instead of anticipating a full hour of exercise, think about what you’re going to do for the first 10 minutes and digest it in chunks. You’ll see it as much more achievable and the time will fly.

For a one-on-one, tailored exercise programme, contact us through our website, or call us on
07925 787883, to discuss personal training programmes and prices

How to get back into exercise after an injury and stay motivated

 

The two most common types of sports and exercise injuries are overuse injuries and traumatic injuries. Overuse injuries can include muscle and tendon damage, and other familiar terms like ‘tennis elbow’ and ‘swimmer’s shoulder’, which have been caused by persistent use. Traumatic injuries are sometimes more visible, such as bruising, muscle strain, and dislocations, and are usually because of a singular event or fall.

Both types of injury can be harmful over a longer period, but overuse injuries in particular can flare up again and again if they’re not treated properly. Your training regime doesn’t have to come to a complete halt, and can be continued safely with the right advice. 

Prepare for it to take some time

If you’re the kind of person who’s used to getting straight into something at full speed, you’ll have to ease off this time. Your injury needs to completely heal before you can fully return to your usual activity.

Gradually increase the frequency, intensity and duration of your exercise, do some stretches before you start your workout (no cheating), and make time for rest days. If the pain intensifies or changes, stop immediately.

 

Work on specific areas

If you injured yourself playing a specific sport, there are various exercises you can do to get back to peak fitness, but they won’t necessarily involve kicking a ball or picking up a tennis racket. Working on balance, muscle strength, your core, and endurance running are excellent ways to build your general ability back up.

Don’t go it alone, work with a specialist

Overuse injuries can be caused by poor technique, inflexibility, poor muscle strength and even the wrong footwear. If you don’t consult with an expert, you could repeat the same cause and effect until it becomes a permanent problem.

Our Total Sports Injury Rehabilitation programme includes the following treatments and more:

·       Deep tissue and sports massage – aids the healing process and manipulates deep layers of muscle and connective tissue. Also improves lymphatic circulation, relaxes the body, and breaks up adhesions.

·       Dry needling – acupuncture technique to control pain and restore function.

·       Cryotherapy – uses freezing temperatures to treat nerve damage.

·       Thermotherapy – uses high temperatures to increase blood flow, oxygen uptake, and speed up tissue healing.

·       Kinesiology taping and strapping – provides rigid support for musculoskeletal injuries without restricting movement.

·       Proprioception exercises – balance exercises to help you control how you move on and around an injured joint.

If an injury is affecting your ability to exercise, proper diagnosis is really important. Contact us on 07925787883, email totalsportsrehab@live.co.uk, our fill in our contact form to start your rehabilitation process and get the best, hands-on advice.

The Benefits of 1 to 1 Personal Training

Why one-to-one workouts can help you stay committed 

Back in 2009, a report found that “nearly 40% of people surveyed said they used their home exercise machines far less than they had planned”. And despite there being 9.7 million gym members in the UK, many feel their commitment start to wane because of a lack of time or motivation. 

Whether you’re working out in the gym or at home, you’re generally doing it on your own. For those who lack direction, need supervision, or just want a well-meaning kick up the backside, one-to-one workouts are essential. 

You will never waste a workout 

It’s been estimated that 55% of gym-goers are wasting their workout time. Harpers Fitness asked 1000 gym members what they do in the gym between exercises and found “only 39% of every hour is spent on exercise”. Considering the amount many gym memberships cost, and how much effort it takes for some to get to the cross trainer in the first place, it’s a fairly significant waste of money and time. 

With a one-to-one workout, an hour of exercise really is an hour of exercise. No time is wasted waiting for machines and you’ve made the most of the session. 

Being supervised stops procrastination in its tracks 

When we put things off, we generally do it because the thing we need to do isn’t much fun. The long-term rewards might be worth it, but if it’s not appealing in the short-term, we’re much more likely to drag our feet. 

The guidance and expectations of a real person standing right in front of us kills procrastination quite quickly. For many, the impulse to not let someone down is far stronger than the impulse to stay on the sofa. 

Support = more motivation 

The psychology of motivation is really complex, but a few simple things can improve it. Being directed by someone else prevents ‘analysis paralysis’, where indecision and uncertainty stops you from doing what you need to do. Being too hard on yourself can actually be counter-productive, rather than motivating, so positive encouragement and reinforcement is also essential. 

Don’t look to Instagram for advice 

If we believed the advice of every single fitness Instagram model, our workouts would last all day and our diet would be a complete contradiction. 

A recent Guardian article highlighted that many fitness celebrities don’t have personal training qualifications, are highly paid to promote specific products, and sometimes recommend workouts that are particularly bad for those with existing injuries. One interviewee damaged her sciatic nerve “doing an online squats challenge”. 

Fitness information can be unreliable when you don’t check the source, so be aware that the DIY approach is a risk. 

Total Sports Rehab provide one-to-one personal training sessions in central Manchester in a specialised, purpose-built studio. You’ll work through structured exercise plans, sport specific sessions, and benefit from unlimited email, text and phone support. 

Find out more about prices and sessions on our personal training page.

Dry Needling. A new way of Controlling & Treating Muscular Pain

Be pain free with this State of the Art treatment.

This brand new and innovative treatment is now exclusively offered at Core Sports Injury Clinic, ran by Total Sports Rehab, the ONLY clinic in Manchester City Centre to offer this specialist treatment! 

Love the effects of Sports & Deep Tissue Massage but hate having to endure intense muscle manipulation? 

Then try Dry Needling! 

This Amazing treatment can help with a wide range of problems including and not limited too:

• Muscular Aches, Tension and Pains
• Joint Pain including Knee Problems
• Headaches
• Migraines
• Lower Back Pain
• Sciatic Pains

What is Dry Needling?

Dry Needling is an invasive procedure in which an Acupuncture needle is inserted into a specific target soft tissue in order to improve or restore function and/or control pain.

The introduction of a physical stimulus in the form of an acupuncture needle results in a healing process by relaxing muscle spasms and trigger points. 

Dry Needling Vs. Acupuncture

Although the needles are the same, Dry Needling is not the same as Acupuncture. Acupuncture follows a traditional chinese medicine theory of Energy Fields & Flows where as DN follows a more western philosophy of treating myofascial pain and dysfunction.

Is it Painful?

Dry Needling is not painful, some people may experience slight discomfort but this rarely lasts more than 30 seconds. 

The healing process can cause many sensations; heat, tingling, numbness, a dull ache or just the slight pinch upon entry of the needle, but in comparison to muscular pains, the sensations are delightful!

Please feel free to get in touch if you require any further information by visiting www.totalsportsrehab.co.uk or tweet us @totalsportrehab!

Jack and Jill ran up the hill...

People are always looking for different training methods and programs to get that perfect body. People often question if they should do weight training or cardio workouts.



If you watch the TV or look at workout magazines there is always somebody with the look you wish you could achieve and sprint athletes are no exception. Have you ever wondered how they get that muscular and ripped body from running?

If you want that athletic look and to burn fat, build muscle and get in shape then forget the running machine and hit the hills. 

Hill sprints are fun, effective and a perfect method for improving speed, power and changing body composition (body fat percentage). They get you outside and are a great accompaniment to gym based weight training. NFL players have used hill sprints for years as total body conditioning and they are among some of the most fit athletes. 

Now you may be thinking this is going to be tough and painful but nobody said the perfect body would be easy to achieve. Not only will sprinting improve your fitness, strength, power and speed, it will also improve your mental toughness, allowing you to train harder for longer, pushing through the burn. 

As a sports injury therapist I often get asked if sprinting is a safe method of training, particularly with the risk of muscle strains and pulls. With any high intensity training there is always a risk of injury, however if they are completed properly with good technique this is significantly reduced. As a trainer I would advise any client to build this training method slowly and safely into their workouts and always follow a good warm up period before taking part. 

Here are my top tips to hill sprints:

1. Safety

 - The incline surface involved in hill sprinting means maximum limb speed can not be achieved and therefore reduces force on the hamstrings as opposed to flat sprinting. 
- Prepare your body with a full warm up routine. 10-15 minutes of dynamic stretches and calisthenics should be completed to increase circulation, raise core temperature and stress the muscles dynamic receptors.

2. Technique

- Correct technique and good form is key to avoiding injury and increasing the benefits
- Keep your chin up and eyes forward
- Keep the chest out, leaning slightly forward with the shoulders back when sprinting
- Keep the arms bent at a 90-degree angle, moving up and down rather than across the body
- Lift the knees high and fast with little to no hip movement
- Push hard and explosively through the balls of the feet without any heel contact with the floor

3. Cool Down

- Finish by walking on a flat surface until your breathing rate returns to normal
- Perform static stretching to all major muscle groups with a 20-30 seconds hold on each
- If the muscles continue to be tight then post event sports massage should be included in your routine

4. Duration, intensity and frequency

- Begin by completing a set of 5 sprints, jogging back down after each sprint
- Aim for around 75% of maximal effort for your first time
- Look at completing 2 sessions of sprints per week
- Perform sprints after weight training in order to avoid compromising your strength
- Increase each set by 1-2 sprints per session till you are able to perform 20 consistent reps

So if you want to lose body fat, increase performance and improve your overall fitness then you should think about hill sprints. Not only are they an amazing functional workout but they are also guaranteed to get results. 

This training is not for the faint hearted so prepare to push your mind & body to its limits, train hard or go home and you will have the body you want. 

Swinging for a Hole In One, but ending in pain?

The US open is under way today with big expectations on the worlds best. The high intensity can give you moments of pure genius... But there may be a few injury surprises in-store. The worlds best have their techniques perfected but how is yours. 

Added stress from poor technique can increase your risk of injury. With this in mind we look at the most common Golf injuries and how you can prevent them happening to you. 

Overuse injuries associated with Golf tend to increase with age as the tendons and joints fail to deal with the stress placed upon them. 

The most common injuries are:

• Knee pain
• Shoulder pain
• Golfers elbow
• Plantar Fascitis 
• Lower back pain

Knee Pain

The Golf swing requires a high level of force, particularly rotational force through the hips and knee. The stress placed on the knee can cause underlying conditions such as ligament damage and meniscal damage to be aggravated increasing pain in the knee. 

Prevention

Pain in the knee can be due to instability and muscle weakness. Exercise programmes should be followed to increase and maintain quads and hamstring strength. This can improve knee joint stability. Also regular sports massage will reduce muscle tension around the knee and increase flexibility. 

Shoulder Pain

The Rotator Cuff plays a key role in the Golf swing. Repetitive stress with poor posture and swing faults can put undue stress on the shoulders. This causes inflammation of the Rotator Cuff. If this is left untreated there is increased risk of partial or full tears of the cuff muscles. 

Prevention

Swing technique is the key to prevention of Rotator Cuff injuries. This will reduce overload and stress on the muscles. Exercise should include strength, endurance and flexibility to reduce pressure on the Rotator Cuff. 

Golfers Elbow

This is an inflammation of the tendons of the forearm on the inside of the elbow. It is caused by gripping the club forcibly and employing a wristy technique. 

Prevention

Gripping the club with heavy hands can increase pain . Regular stretching of the tendons can reduce pressure on the tendons. Elbow compression straps or Kinesiology taping techniques can reduce pain and symptoms. 

Plantar Fasciitis

This is the inflammation of the Fascia under the sole of the foot near the heel. This can be increased walking around the Golf course. Ill fitting footwear can bring this condition on. 

Prevention

Having footwear fitted can prevent injury or having insoles created to supports the arch are helpful. 

Lower Back Pain

Lower back pain is the most common injury among golfers. Repetitive stress of the Golf swing is the main cause. Arching the back on the swing increases Torsional stress on the Facet Joints of the spine. This can cause muscle spasm, herniated disc and Sciatica. Each injury can be serious if left untreated. 

Prevention

Core stability and strength along with technique correction are key to prevention. Posture exercises should be completed to reduce back pain and reduce injury risk. 

Treatment

This should consist of a full assessment to identify the root cause. Sports massage and tissue manipulation techniques such as trigger point release and spinal mobilisation should be completed by a sports injury therapist. Rehabilitation should include posture correction and core stability exercises. 

So the next time you pick up the Iron and feel pain in the back, think what it is doing long term. Nobody should cope with pain if it can be reduced or dealt with by following these easy steps.