Neck Pain Again!

  
Here are a few ideas to help you manage the type of neck pain that comes every now and then, is more likely to be related to muscular tension. 

3 Common Upper Body Issues 

1. Upper Trapezius Dominance

  
Daily stress can cause your shoulders to ‘hike’ up which increases tension in your neck and upper back.  This can lead to muscle spasms and interrupt the way your shoulder blades move. Which can, in turn, lead to major shoulder problems. 
2. Winged Scapula (shoulder blade)

  
When your shoulder blades stick our or wing away from your back.  

There are many reasons for this – which should be addressed or the pain will remain.  Often certain muscles are in spasm – tests can identify which muscles need to be released to improve function and therefore reduce or remove any pain. 

3. Rounded Shoulders

  
This must be addressed to avoid shoulder problems and neck pain. 

I see this problem quite often in Pilates classes. As the instructor I have the chance to see where my clients have difficulty in moving arms overhead, and through many shoulder movements. 

  
Simple tests can identify which muscles are working too hard, causing limited movement through some joints. Exercises can, if practised regularly, reduce or remove this pain and improve joint mobility. 

It’s important to understand that

Chronic Pain is Common NOT Normal. 

This rule holds true in training OR in Ageing!

So, next time your neck pain occurs consider what you are doing, how you sleep, how you sit at your desk, when on your computer or tablet ……

Stay Healthy! 

Jax

7 Challenges – 7 Days

7 Day Challenge

Are you up for a challenge?
Are you prepared to make a few SMALL changes to get GREAT health results?
Give these 7 simple challenges a go…
Add one in each day – or if YOU want to go for all 7 TODAY!

We’ll check in next week and see how you get on…..

Monday
Walk 20 minutes everyday

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Tuesday
Drink 64oz water everyday

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Wednesday
Eat 5 servings of veggies everyday

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Thursday
Wake up and think about 3 Positive things everyday

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Friday
Workout 3 times every week

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Saturday
Take 2 cold showers a week

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Couldn’t find a picture for this one – so here’s one of my dog Betty – finishing a frozen fruit smoothie! It was a hot day !!

Sunday
Read instead of watching TV or Facebook before bed
at least once a week

Eat Clean. Train Smart. Feel Great!

Jax

Pt 2 Release Stress, Control Cortisol and Lose Fat!

How to Reduce Stress

So for weight loss as well as overall health, here are 50 ways to reduce stress.

  1.  Sleep removes cortisol from our system. You need about 8 hours of quality sleep every night.
  2. Practise Yoga. Just one moment where you focus on living right NOW rather than what will come tomorrow or fretting about yesterday.
  3. Add healthful foods that provide energy. You will stop craving junk.
  4. Prepare meals ahead of time in large portions, refrigerate and freeze so you can grab and go. 
  5. Have dinner with a good friend.
  6. Write in a journal.
  7. Watch a funny movie or tv show.
  8. Listen to good music-the more mellow and calming, the better.
  9. Play a board game with your kids or partner.
  10. Stay active during the work day.
  11. Make Love!
  12. Learn  and practise progressive muscle relaxation by tensing and releasing every muscle from your head to your toes.
  13. Get some fresh air – go walk the dog.
  14. Practice deep breathing by taking a deep breath in through your nose and blowing out in a controlled manner, like you’re making a candle flame flicker.
  15. Make sure you eat when you’re hungry.
  16. Create a Vision Board with all your dreams on it!
  17. Practice visualisation or self-hypnosis.
  18. Move some heavy weights – feel your tired muscles regularly.
  19. Do a commitment analysis and find what you can let go.
  20. Laugh-go to a comedy club or spend the day with someone who makes you laugh.

 

Next time even more ways to cope with stress while working towards a healthy lifestyle….

follow my blog to make sure you never miss a post.

Thanks  Jax

 

3 Metabolism Tools

3 Easy Metabolism Tools

Use these tools to get healthy, get leaner, boost performance faster and ultimately boost your metabolism.

Tool #1 – Get Enough Sleep

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Sleep is perhaps the most under appreciated element of health, strength and fat loss.

It is responsible for the resetting and regulation of your hormonal system and for that reason it is critical in helping you to create a hormonal environment that supports a fast metabolism and rapid fat loss.

General Recommendations: Sleep a minimum of 6 hours per night with a goal of averaging 7.5-9 hours. Get the highest quality sleep you can by sleeping in a pitch black room and avoiding television and other bright dynamic lights for at least 30 minutes before bed.
If you have trouble falling asleep, focus your thoughts and decide you want to sleep, ALLOW yourself to sleep, practise belly breathing to get into a relaxed sate.
If your mind is racing – you will need to find coping skills to reduce your stress levels, but gentle music might help calm your thoughts.

I use a sleep app, with added features that also track my health, diet and activity status. The stats help me identify stressors and how best to remove them.

Tool #2 – Drink Lots Of Cold Water

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Most people don’t drink enough water to support their metabolism and detoxification. To start with you must drink enough water in order for your body to function properly.

In addition to quantity, by drinking your water cold (exclusively before meals, not after) you can accelerate your metabolism even further. This is accomplished through a process called thermogenic homeostasis.

What this means is your body likes to be a certain temperature, 98.6 degrees to be exact. When something forces your body to cool down below this temperature your body will react by producing heat.

This production of heat requires calories and so will increase your metabolism.

General Recommendations: Drink 32oz (1L) of fresh cold water first thing in the morning and 16oz (0.5L) of fresh cold water before each meal. Do not consume cold water after your meals as this can negatively affect digestion.

Tool #3 – Start Walking Daily

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Walking is perhaps the best add-on fat burning exercise EVER!

In addition to your HIIT and other Metabolic training walking will help flush blood through your muscles and help your body deal with the waste products of high intensity exercise.

By walking every day you can reduce stress, clear your head, get fresh air and absorb some much needed sunshine.

General Recommendations: Start by walking a minimum of 15 minutes every day. From there work up to 20+ minutes of brisk walking daily, preferably in an outdoor setting where you can get fresh air and sunshine.

Think about how you could walk at lunchtime…. Fresh air, an opportunity for a mind clearing break and your daily vitamin D!