Exercise and Stroke

Many individuals who survive  stroke need to re habilitate and regain as much confidence as possible and reclaim as much of themselves as soon as possible. It’s a daunting experience but with stroke people find themselves really worrying how they are going to manage with everyday tasks.

It is also a very traumatic time for the family and wondering how you are all going to manage and cope can be a very worrying time, but help is at hand especially if you feel that you are out of resources. If that’s how you feel and don’t know where to turn, don’t panic you are in the right place. However, we need to gain as much of you back as possible and it takes some work on your part. So what happens in the sessions?

  • We make adjustments to your new physical exercise program enabling you to lose your fear of the consequences of exercising with someone right there by your side.
  • Develop your communication and memory.
  • Learn how to make adjustments to everyday life skills with tools which have worked for other clients. Progressively becoming more confident, self-sufficient and as independent as possible. But  more importantly remain present, not lose your voice and stay visible in the family unit and society.

If this sounds like something that you feel would benefit you then contact Jane either by Email: on info@virtual-healthclub.com or Mb: 07801 287 213

 

 

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Calling all menopausal women – How to keep your body heat under control this Christmas.

Menopause management

Reduce your body heat

How to keep your body heat under control this Christmas.

This was shared with me by a client’s husband this week who was experience chronic sciatic pain which I have managed to get under control.

He said and I quote,

“My wife and I were out shopping, we arrived home pleased with our efforts within a short timer my wife asked if we could turn the heating down”. The heating was not on she was in a raging heat, felt drained, emotionally low and soaked right through to the point she needed a shower and changed her cloths.”

He commented how awful it must be to contend with.

That got me Janie, thinking what do I know that may help you get an anchor of raging heat this festive period.

Well as a 51-year-old woman and a health practitioner I have learned over the years that my body resonates with eastern philosophy and treatments such as acupuncture and ancient cupping etc. The one ingredient which rages heat is refined sugar found in sweets, cakes and biscuits and all the wonderful treats at this festive time including the booze.

Here are two tips that I know worked for me.

1. Change from drinking cold water to room temperature water or even mildly warm boiled water. Why, because heat dissipates heat. Cold water will not cool you down.

2. Time out and sit for a while with your feet in a bowl of hot water- a foot spa ( without scolding your feet ). The water needs to be about 3 inches up from your ankle bone. After about 5 minutes massage the inside of your shins along the meridian lines with a little oil and relax. Listen to a beautiful piece of music to help you unwind.

When you are ready dry your feet and resume your day.

Try these for a few weeks and see how you feel. They work for me and just might help you.

 

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Why didn’t my GP tell me that?

“My GP told me to lose weight & I am also going deaf in both ears, I was struggling. I was trying my best to lose weight but it wasn’t working. I was becoming more and more frustrated. I phoned Jane & explained what was happening to me and after a chat I agreed to undertake a consultation and she assessed my health and my approach.

It was the first time I felt heard

One of those tests showed me just how dehydrated my body had become which has a direct correlation to my fat stores. She explained what I needed to focus so that the weight loss was the reward. For the first time in my life it all made sense and guess what 10 days later I was already down a notch on my belt. Why did my GP not tell me that?

Dehydration has a direct correlation to holding onto body fat- fact!

 

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News: VHC launches Skype Personal Training Service

Virtual Health launches Skype Personal Training Service.

Virtual Health was initially for those individuals who are embarrassed to go to the gym and who were time poor. However, after much nurturing and managing the highs and lows of business, this week I have launched a new personal training concept “Personal Training” through Skype.

Some of our old clients have been in touch this week and live outside the UK or are not in our area and wondered how I could help them as we have previous training history and they didn’t want to train with anyone else or was unable to find the suitable trainer.

Skype seems to be our solution to staying in touch on scheduled training and keeping my valued clients in good shape.

So when you have a moment take a look at our re branded site at http://www.virtual-healthclub.com and or drop me a line on email: info@virtual-healthclub.com

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Leafy Greens

Leafy greens such as spinach may in fact be one of the best leafy grees we have access to. Spinach is known for being rich in vitamin K and folate content.

Spinach is packed with vitamins, minerals, phytochemicals, antioxidants and fiber, helping to improve and aid digestion.

Rich source of Vitamin K

Aiding digestion

 

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A BENEFIT TO BEING A LEMON

Aiding acidity and detoxification

Aiding acidity and detoxification

Lemons may be the most alkalizing food of all. As a natural disinfectant, it can heal wounds while also providing relief for hyperacidity and energizing the liver.

This can promote detoxification.

Therefore you may wish to consider before you invest in a costly detox program which does not suit everyone because of some of the contraindications associated with it, consider working with what is naturally available to you.

 

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MENTAL HEALTH- HOW WOULD YOU FEEL IF THIS HAPPENED TO YOU?

      If this happend to you - Jane Cooper

How would you feel if this happened to you?

If your loved one is showing sign of reduced brain function then if you want to keep them for longer obtain an early diagnosis.

Early diagnosis is crucial in preventing the escalation of the first signs of memory loss especially if it can be kept at bay for as long as possible. There is no known cure for dementia at this time so consider doing what is best by them.

Further information about what to do when you suspect a loved one showing signs of memory loss can be found here in the publication REG here at https://www.justcallmereg.com

It’s all about Alzheimer’s disease, solutions, support and information on the biggest curve ball you will ever be thrown in your life.

REG…details the exact blue print in easy to manage bit size chunks. Follow it and the publication will assist you in gaining an insight into the system in what you need to do, when and why before it is too late.

Please share this on social media if you find it useful- Thank you

 

 

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WEAK PELVIC FLOOR MUSCLES ?

If your pelvic floor muscles are weak you will be unable to respond when your body performs dynamic exercises.

Most of us have heard of the pelvic floor muscles but few practise them as much as 3 times a week.

They are there to protect the pelvic organs and embarrassing leakages.

To strengthen your pelvic floor muscles you need to do the exercises three times a day and up to ten sets of ten second holds with also ten short strong contractions daily for about 12 weeks.

Pelvic floor problems are not age related some teenagers also suffer from bladder and bowel control as well. Teenagers, who are heavily into sports at school such as gymnastics for example tumbling, can also experience a weak pelvic floor due to the force on the pelvic floor when landing as does running.

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Checking your state of health and why it remains important.

Health Assessment
Staying healthy can delay the onset of chronic disease

HEALTH ASSESSMENT. 

Why it is important and what to expect.

Before embarking on any exercise program it is paramount that you undertake a health assessment whether you are on medication or not.In the world of personal training we are governed by a code of practice and have a “duty of care” to our clients in order to make sure you are safe and as free from risk as possibly.

 The health assessment follows the initial consultation

 What is a health assessment and what does it report?

A health assessment is a measurement of approx 10-12 key indicators of your personal state of health.

They range from blood pressure readings to a variety of tests including body fat measurements, flexibility just to name a few.

The benefit to you is that a health assessment can provide key information and can detect health issues that may prevent the onset of chronic disease such as a stroke.

So, if you are thinking of engaging with a personal trainer this is what you need to know from the health assessment before you start an exercise program.

  •  Blood pressure test

Normal blood pressure for young people 120mmHg/80mmHg and changes with age to approx 140mmHg/90mmHg any higher than that there needs to be referral to the GP

It’s a known fact that exercise raises blood pressure and is linked to stroke. A responsible trainer will never compromise neither you nor them, but will insist on a health check before prescribing or embarking on any exercise program.

  • Peak flow measurement ( tests lung capacity )

This involves blowing thru a tube for a reading three times and averaging for the score and again if the lung capacity is too low exercise may be impaired.

  •  Waist and hip ratio.

Measures waist and hips circumference. Too much weight around the waist can lead to health problems.

  •  Height & weight

Body Mass Index (BMI) is the relationship between weight and height that is often associated with health risks.

Note

Some sports specific individuals who have a higher ratio of muscle to fat such as Rugby players have a tendency to fall into the obese category of Body Mass Index scoring when being tested.

  •  Stretch assessment.(tests lower back and hamstring flexibility)

Hamstring flexibility or the lack of it, can affect one’s exercise capacity due to their short length so problems may arise with cardiovascular training. Training adaptations are required.

  • Core strength assessment.(tests the strength of the deeper core muscles which aids postural strength)

The core area is the area of the body which runs from the shoulders to the hips.

  •  Body fat & hydration assessment ( non invasive testing and immediate reporting)
  •  Full range sit up assessment ( if appropriate)

This assessment tests superficial stomach muscles “the one’s you can see- hopefully”

This test maybe inappropriate for some clients, especially those with reduced flexibility, back complaints or have hernia.

  •  Press up assessment ( if appropriate)

This assessment tests the strength of a variety of muscles in your upper body  and core.

  •  Back  Mobility Assessment ( required for mobility and CV, Cardio vascular training).

 (If appropriate) means that if the trainer believes the test is going to impair the training the test can be bought in at a later date once you have acquired the skills for that test. However, much does depend on what you are trying to achieve from the program. The trainer will make a decision. The results of the assessment will give you a base line in terms of a starting place at that given time and date.

Remember, that without testing or measuring you will never know how much you are improving or what is changing in relation to body composition and your own personal health.

Our assessment will show you just that!

 Exercise prescription also available on request and please don’t be offended if I send you to your GP for further testing should the results dictate.

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Love your curves.

Jane believes that it’s ok to be curvaceous, shapely and toned but a change of body shape can come about by a mere change in your job, from being active to a sedentary desk job. But all that aside being active has more benefits than just losing and maintaining you weight.

For all those Jane has worked with who have been on a diet are now fatter than ever, if they worked why are we so fat, apart from being fed up and miserable and put chronic stress it puts on your heart which is un maintainable is a psycological nightmare.

Starving yourself of what you want only increases your desire for it, whether it is food related or another topic. It has been made clear to Jane over a period of time that not all people have the correct understanding regarding the difference between slow release sugars like fruit and refined sugar such as sweets, cakes and biscuits and alcohol which have a direct impact on your waist line that are highly addictive?

The more of these foods you eat the bigger your waist line will become and the more of them you keep eating to get your fix. People choose to wear baggy cloth’s instead of fitted one’s so is it a wonder we lose a sense of this feels tight and I better do something about it.

So the question is

For what reason are you so addicted to sugar and do you know how to change it, address that and be honest with yourself and you might stand a chance?

Healthy is not just defined in terms of body, nutrition and exercise the two missing components are your emotional health and your Psychological health and for some it includes spiritual growth.

Weaning yourself from sugar is like trying to stop smoking, it is really difficult without plummeting into low mood due to nicotine stimulating effects on your brain, the same happens when you try to wean yourself from refined sugar.

In her opinion, rapid diets may be the only option if you have to undergo surgery as the risk of not losing weight prior to a major operation may result in serious consequences but this is usually a directive given by the doctor.

If you lose weight too quickly and the fat in your body falls out of the cell the result you are left with is saggy skin and the only option is surgery – Nip & tuck and at a huge cost, not only to you but a huige financial one to.

Exercise is a part of a healthy life style as is nutritian, spirituality and emotional health.

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Testimonials
Thank you for fitting me in for a Sports massage – your energy is amazing and I feel great- no pain.
Stu