GREAT ARMS START WITH YOUR SHOULDERS !

When Michelle Obama first stepped on to the international stage, her arms made almost as many headlines as her husband’s policies…so what makes her arms so spectacular? A three pronged approach ; defined shoulders, strong biceps and a lack of tricep flab !

Great arms start with the shoulders…developing the shoulder muscle (known as the deltoid) is a great way to begin shaping your arms but is often an area we ladies avoid due to the misconception that we might end up looking like Arnold Schwarzenegger.  Don’t worry, you need to lift heavy to achieve Arnie proportions !

So, ladies dust off those sleeveless tops, here is a link to a beginner-intermediate shoulder training program to get you started !

FB Shoulder Session

Drop the training team a mail : info@purusactivehealth.co.uk or a comment if you have any questions about this program.

Next week, tune in next week for our tricep & bicep workout….

STRENGTH AND CONDITIONING WORKOUT FOR RUNNERS!!

 

For all you runners out there who need a conditioning workout, I’ve put together a really basic intro program that can be performed a ½ hour session twice a week (click on the link).

Strength and Conditioning work is the one thing that many newer runners miss out of their regime and they usually end up on our treatment couch with injury niggles ! Strength work is extremely important to fight off injury, keep joints and muscles strong and iron out any muscular imbalances. Stronger muscles will also delay the onset of fatigue so you can run faster for longer !

The exercises in the program are either focussed on core/abs, legs and glute work. That’s because scientists and coaches know that they provide the stability, power, and endurance that runners need. Also the single sided exercises in the program challenge one side of your body at a time forcing each side to bear the load independently to prevent muscle imbalances from developing .

Remember, this program is not about going heavy it’s about getting the exercises right.

Happy running !

Ollie

Running S&C Progam

½ Dozen reasons to include eggs in your lunch box !

keep-calm-and-love-eggs-1

 

 

  1. A large egg contains 6 grams of the highest quality protein found in any food, as well as the nine essential amino acids vital to your health.
  2. Protein is the most filling nutrient and it helps control the rate at which calories are absorbed by your body. Eggs are an easy way to add protein to your lunch and curb hunger cravings.
  3. Nutritionally, eating an egg is like taking a multivitamin pill. Packed with 14 essential nutrients which your body needs, an egg is a nutrient-dense food.
  4. Eggs give us brainpower. Choline, a substance found in egg yolks, stimulates brain development and function. Two large eggs provide an adult with the recommended daily intake of Choline.
  5.  Eggs keep your eyes healthy. Antioxidants found in egg yolks are believed to help protect eyes against damage due to ultraviolet radiation from the sun.
  6. Eggs are cheap, tasty, versatile, easy to cook and a great lunch idea !

150 days to Valencia………

And so the journey begins….150 days until my first marathon. See this picture -I aim to be one of those little dots. I have taken the plunge after lots of threatening to do the 26.2 miles of torture and plumped to do the Valencia marathon on 17th November. Main reason – training in the British summer as opposed to the long slogs in the cold, harsh winter.

Now when I was younger I was never a natural long distance runner – more built for speed than endurance but over the years I have trained the body to run that little bit further at a slower pace. It was always more for fitness than recreation but last year I done my first official race which was the run to the beat half marathon. With a very strange running training program (will explain later…..) I managed a fairly reasonable time of 1hr 30 mins. However this has inspired me to go for the full distance and see what we can do.

So this blog will take you on my journey up until race day and we can share the ups and downs that I go through and maybe you can relate to the issues that I will experience.  I will be calling upon the services of the Purus crew along the way to keep my body in one piece. So this will include the running expertise of our very own ironman Ollie Williams, strength training of a certain Mr. Andy Colley, and some body repair work from our osteopath…. Im sure they are all licking their lips at some payback and inflicting some pain my way.

OLLIE WILLIAMS

Personal Trainer/Triathlon & Running Coach

With over 10 years experience as a Personal Trainer, Spin Instructor and Swim coach, Ollie became part of our training team in 2009.

As well as training clients, Ollie is our resident triathlon and running coach. He brings a unique set of skills and experience to his training and to the programs he sets for clients. As well as running gym sessions, Ollie can often be spotted in the local parks of Covent Garden coaching all levels of runner whether it is to improve fitness or in readiness for an event.

A keen Ironman and Triathlete himself, Ollie competes regularly both nationally and internationally. In addition to training Purus clients and competing, Ollie teaches Spin classes and runs swim and triathlon clinics.

L Carnitine…What is it and what does it do?

My Protein LCarnitineL-Carnitine

 

Commonly known as an amino acid (Protein component) as it acts like one but, actually it isn’t it is made up of two amino acids.

 

There are various types of Carnitine but the most common types are L-Carnite and acetyl-L-Carnitine

 

Carnitine is found in high doses in animal meat especially red meat and has many functions in the human body.

 

L-CARNITINE is best known for is ability for using fat a as an energy source buy transferring fat to cells to be oxidised into energy

 

This process is very complex and involves huge chunks of enzymes and quite a few steps before the fat can be utilized by the mitochondria (your body’s power and energy factories).

 

It’s this shuttle system that has made Carnitine famous for being the “FAT BURNER”

 

There are suggestions that Carnitine is more beneficial for men and can greatly improve fertility

 

BUT…it’s a typical made up equation that the supplement/nutrition industry derive when a buck is to be made!!

 

There is actually no evidence to suggest that L-Carnitine is an effective fat burner and lots of tests have found it disappointing!

 

There is one theory, users with lower levels of carnitine in their systems have found good results in supplementing with it…

 

ACETYL-L-Carnitine is a more successfully researched compound and has had positive tests to suggest that it can great improve cognitive behaviour and memory and concentration…

 

The dosage is key  when using L-Carnitine and I would recommend a min of 5g per day if it is to have a decent effect.

 

Carnitine does have other benefits and has been known to improve recovery and potentially protect muscle growth but as a fat burner it’s as what I have read “potentially an expensive experiment”

 

Below are some of the health benefits associated with Carnitine.

Health Benefits of L-Carnitine

Muscles

  • Increases strength and endurance
  • Relieves physical and mental fatigue
  • Promotes and maintains new development of muscle mass
  • Reduces muscle injuries and sore muscles
  • Accelerates regeneration

Heart

  • Increases cardiac output
  • Lowers the heart rate under stress
  • Reduces the intensity of cardiac infarction
  • Reduces symptoms of heart failure, angina pectoris

Recovery from Surgeries

Experts recommend L-Carnitine for surgeries that may be accompanied by blood loss because it promotes formation of red blood cells and strengthens your immune system, aiding recovery.

Immune Cells

  • Supplies energy to immune cells
  • Increases activity of immune cells under stress
  • Doesn’t strain the immune system

Brain Nerves

  • Slows aging of brain, dementia, Alzheimer’s disease
  • Improves cognitive abilities like concentration, memory, and ability to learn
  • Accelerates renewal of tissue

Liver

  • Improves liver function
  • Reduces problems of fatty liver
  • Accelerates renewal of liver tissue

Sperm

  • Improves activity of sperm
  • Enlarges amount and number of sperm
  • Increases fertility of sperm

Research is key to any form of supplementation and it is advisable to do your homework and read from trusted sources (google doesn’t count) as if you believe everything that is on the side of the tub then we would all be superhuman and I would be out of a job.

Good places to grab some if you want to try it.

Monster Supplements or My Protein

DELPHINE MAGNOAUT-BUTLER

Osteopath / Pilates Instructor

A graduate of the British School of Osteopathy, Delphine also holds a degree in Sport and Exercise Science as well as qualifications in Mat and Pre & Post Natal Pilates.

Delphine joined our clinical team in 2009 as an Osteopath and Pilate’s instructor after spending several years working in multidisciplinary practices in and around London. In addition to her work at our Covent Garden clinic, Delphine also co-runs her own successful Osteopathic practice in Gerrard’s Cross.

Using the cross-over of the anatomical and rehabilitation principles of Osteopathy and Pilates within her sessions, Delphine brings a unique approach to treating her Osteopathic clients and when guiding Pilates exercise.

KATIE SONNEX

Osteopath

Following a successful career in the Retail Industry, Katie graduated as an Osteopath from the British School of  Osteopathy and joined our clinical team as an Osteopath in 2011.

Katie has gained experience in a wide range of fields, benefiting from the leading research carried out at the BSO and under the guidance of some of the country’s most widely regarded osteopaths.

Katie has had the opportunity to develop a varied knowledge base having worked within numerous clinical settings. Alongside her role with us in Covent Garden, Katie also works out of clinics and multi-disciplined practices in Bexley Heath, Fleet Street and Canary Wharf.

MEI-CHI LI

Personal Trainer / Sports, Deep Tissue Massage Therapist /Practice Manager

Mei came to the Purus Active Health clinic as Practice Manager in 2009 following an extensive career in Human Resources in five star hotels.

Not long after starting with Purus, Mei qualified as a Sports Massage Therapist and Personal Trainer and is now part of the therapy and training team, seeing her own clients alongside running the clinic.

Mei is also a Group Fitness Instructor and regularly teaches Body Attack classes. She benefits from a rounded approach when delivering services to her clients, combining her knowledge and experience gained from all 3 disciplines in her treatments and when training clients.