Injury holding you back?

Letting an injury keep you out of the gym ?
If you injure your shoulder, or leg, or any limb for that matter, you still have three healthy limbs and a core to train! You can almost always train around an injury, so don’t let an angry shoulder or knee keep you from training the rest of your body.
When you train, you maintain your strength and muscle, expend some calories, and get a nice hormone response from the session. Training a non-injured limb can provide you with a 30% carry-over to your injured limb, which may help it recover and will help you keep up strength and fitness in that limb so it’s not so far behind when you train it again.
A good coach will be able to adapt or swap exercises to guarantee a good session for you.
So don’t let a niggling injury hold you back.
However, sometimes you need therapy to solve your problem area. I can arrange in- house sports massage with Sandra and Physio with Nikki.
So, don’t let a little injury stop you from working towards the Summer Body of your dreams.
Start NOW!
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Trigger Points & Active Tissue Release Massage

Trigger Point Movements 101

Thomas KnoxMay 24, 2012


Trigger points are hypersensitive “knots” that develop in muscles. They can be painful, even causing pain beyond the affected tender area. The action you can take to work out these kinks is called trigger point therapy, or trigger point massage—a technique you can perform on yourself at the gym or even at home.

Applying gentle pressure with a variety of tools like a massage stick, foam roll, golf ball, trigger point ball, or trigger point roller can isolate and release the so-called knots. It is also sometimes combined with a stretch for added benefit.

How It Works

A trigger point develops when a muscle is constantly being activated and then stays contracted. This could be the result of overuse, misuse, inflammation, trauma, or nerve dysfunction.

Trigger point therapy works by applying gentle pressure to the knot through massage. The pressure creates a slight stretch in the muscle, disrupting the constant activation and allowing the muscle to return to its normal resting state. Trigger point movements should feel like a deep massage.

Most trigger points will respond to this pressure. If it doesn’t, you may need to seek the help of a medical professional who can apply additional treatment like myofascial release, dry needling, or injections.

When to Do It

  • Pre-workout. You can perform trigger point movements to prepare your muscles for a training session.
  • When you’re in pain. Often times, muscle or joint pain can be the result of trigger points in the area.
  • Post-workout. After training, trigger point movements can help release tension in your muscles so they can begin the recovery process.

Coaching Keys


  • Maintain pressure throughout the massage.
  • The more uncomfortable it is, the more it needs to be massaged.
  • Spend more time on any sore spots that you find.

Are your YIN & YANG Balanced?

You know when your Yin & Yang out ofbalance?

U train hard!
U eat clean!
U sleep well!
Why do u feel tight n stiff?
U need more Yin!
Stretching, rolling, massage & relaxation
It has been suggesteed that for every 60 mins you spend on Yang activities – Strength training & cardio training
You need about 20 minutes of Yin – stretching, Active Tissue Release, Foam Rolling, Massage, Relaxation etc…
Balance your program – avoid injury -maintain energy – AND enthusiasm…..
 follow me @miclubtweets  for daily health, fitness & nutrtion tips.   Jax Allen