tag:blogger.com,1999:blog-59837527655611613912024-03-21T13:18:39.461+00:00Performance Sports TherapyAnonymoushttp://www.blogger.com/profile/18314603612318645731noreply@blogger.comBlogger86125tag:blogger.com,1999:blog-5983752765561161391.post-58407740563737198762018-02-07T19:48:00.000+00:002018-02-07T19:48:04.497+00:00Alternative ways to burn calories<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiiQSZ7Y0k29SE31gb873Kj4CKzinfh0ORxOE3Z88uKuoAivEVEAg8WmZj5xl2eW3GnHkletm_Mg7qzzB46h1ELWSGSLl4F6HqHX3DJUcQTrgXtO3kplapHSTVz0dOB0TrfnjxN7RODv7fD/s1600/P1240254.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1202" data-original-width="1600" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiiQSZ7Y0k29SE31gb873Kj4CKzinfh0ORxOE3Z88uKuoAivEVEAg8WmZj5xl2eW3GnHkletm_Mg7qzzB46h1ELWSGSLl4F6HqHX3DJUcQTrgXtO3kplapHSTVz0dOB0TrfnjxN7RODv7fD/s1600/P1240254.JPG" /></a></div>
<br />
<br />
Some days training in the gym just isn't attractive. Some days you can simply be too physically and mentally tired to lift weights or go for a run. Some days the weather is too nice to be inside training for hours and its far more attractive to be out in the sunshine catching the rays.<br />
<br />
Going to the gym isn't the only way you're going to burn calories, even though its a sure good one! There are plenty of other non-exercise activities that you can do to stay healthy and active.<br />
<br />
Here are 11 ways to keep active without the gym...<br />
<ol>
<li>Park further away - If it's necessary that you must drive to work or to the shops then why not find a car park further away than your usual one and get in some extra steps. </li>
<li>Take the stairs - Raise that height rate, rather than being lazy! It's even better if you have some added weight from shopping bags. Each week at University we had a seminar at the top of the tallest building (10 floors up)! You'd be surprised the number of Sports Therapy students who took the elevator instead... </li>
<li>Take breaks at work - Get up, stretch and go for a wander to make that cuppa! It's a lot healthier for your eyes and neck too!</li>
<li>Stretch on the floor while watching TV - people always say they have no time for stretching, foam rolling or mobility work. what a load of rubbish! How often do you think they spend sat on their backside on the sofa watching TV? I reckon a lot! Well why not spend that time doing something useful like some static stretching to fix the tightness of your hip flexors from sitting at a desk all day when at work?! Use your time efficiently!</li>
<li>Go for a lunch time walk - Instead of sitting at your desk to eat, get outside for a wander. Try a different route to the park bench each day!</li>
<li>Walk instead of driving when able to - Speed walking could be more beneficial that getting in your 10,00 steps a day. New research by researchers at Sheffield Hallam University suggests that 3 bursts of 10 minute speed walking (about 3,000 steps) could improve your level of fitness. Check out <a href="https://www.bbc.co.uk/iplayer/episode/b09qjl7d/the-truth-about-25-getting-fit" target="_blank">this</a> BBC documentary called 'The Truth about... Getting Fit' for more information.</li>
<li>Go for a daily walk/jog - grab your friend or partner and go for a walk around the block. The fresh air, a laugh and good conversation will do you good. Plus, these short walks are always my best time for planning. New thoughts pop up all over the place! Perfect when you have writers block! You could even listen to a podcast and use the time to learn something new. </li>
<li>Use your weekends properly - you know they aren't just mean't for going out to drink... Explore your local area, take in the sights and meet new people!</li>
<li>Tidy the garden or clean the house - squatting while planting seeds, rows while pulling up weeds, practising your overhead movement while dusting - you have your very own gym at home! </li>
<li>Wash the car yourself - save some money and wash your car yourself. Cleaning and polishing can be sweaty work!</li>
<li>Change you work place equipment - Consider a standing desk or a Swiss ball to replace your chair. It'll save the fidgeting from sitting down too long!</li>
</ol>
<div>
<br /></div>
<div style="text-align: center;">
Do you feel you're fit and healthy enough? Could you make small changes to your day to improve your health?</div>
<div style="text-align: center;">
Try these and let me know how you get on!</div>
Anonymoushttp://www.blogger.com/profile/18314603612318645731noreply@blogger.com24tag:blogger.com,1999:blog-5983752765561161391.post-80901466813703985512018-01-09T11:40:00.002+00:002018-01-11T11:48:04.710+00:00A Winter Essential<div style="font-stretch: normal; line-height: normal; text-align: center;">
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgndT8_pacFcoNDn0ExrzUoTIuuviopN9K_1kZol-VtHoS20boCCHk-xNpjwpf8drQwnQo_rkhlmznta_eGrlkEB2ydXMXivMlu8CZ3ZkTMCt2z2a9tmNXTN6dyvPNXsO8QncVDPG35MnzH/s1600/IMG-1379.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="color: #444444;"><img border="0" data-original-height="1200" data-original-width="1600" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgndT8_pacFcoNDn0ExrzUoTIuuviopN9K_1kZol-VtHoS20boCCHk-xNpjwpf8drQwnQo_rkhlmznta_eGrlkEB2ydXMXivMlu8CZ3ZkTMCt2z2a9tmNXTN6dyvPNXsO8QncVDPG35MnzH/s1600/IMG-1379.JPG" /></span></a></div>
<span style="color: #444444;"><span style="color: #444444; font-family: inherit;"><span id="goog_696698011"></span><span id="goog_696698012"></span><br /></span>
<span style="color: #444444; font-family: inherit;"><br /></span></span></div>
<div style="font-stretch: normal; line-height: normal; text-align: center;">
<span style="color: #444444; font-family: inherit;">If you’re to get one thing this winter let it be this... the<a href="https://www.swellbottle.com/" target="_blank"> Swell bottle</a>.</span></div>
<div style="font-stretch: normal; line-height: normal; min-height: 20.3px; text-align: center;">
<span style="color: #444444; font-family: inherit;"><br /></span></div>
<div style="font-stretch: normal; line-height: normal; text-align: center;">
<span style="color: #444444; font-family: inherit;">I won my swell bottle through a <a href="https://flybery.com/" target="_blank">Flybery</a> competition and wow, it’s not only gorgeous, it actually works!! </span></div>
<div style="font-stretch: normal; line-height: normal; min-height: 20.3px; text-align: center;">
<span style="color: #444444; font-family: inherit;"><br /></span></div>
<div style="font-stretch: normal; line-height: normal; text-align: center;">
<span style="color: #444444; font-family: inherit;">It’s the blooming best drink bottle I’ve ever had! Perfect for my long days in the cold coaching and working as a therapist. I’ll make a fresh coffee at approx 5.50am and no lies, when I go to take a drink after work at 6pm the coffee is at a perfect drinking temperature! Not cold and not too hot. Plus, there’s no metal-ly taste that you get with cheaper thermos bottles. </span></div>
<div style="font-stretch: normal; line-height: normal; min-height: 20.3px; text-align: center;">
<span style="color: #444444; font-family: inherit;"><br /></span></div>
<div style="font-stretch: normal; line-height: normal; text-align: center;">
<span style="color: #444444; font-family: inherit;">These bottles are perfect for the outdoors type or those with a long commute. </span><br />
<span style="color: #444444; font-family: inherit;"><br /></span>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjt_Mx99qtokIfvFer7g1cwYftsOc59IU9aUmxY_DnLv3oEGF_wFpihN1JU6-MrsZeoSpObR7heyZR-t8_G300BujGLShlCesiBWp_l0WyEbk3q3RFwqjNSc54Qf3uIr2mMFMoxRzR23ebE/s1600/IMG-1455.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="color: #444444;"><img border="0" data-original-height="1600" data-original-width="1200" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjt_Mx99qtokIfvFer7g1cwYftsOc59IU9aUmxY_DnLv3oEGF_wFpihN1JU6-MrsZeoSpObR7heyZR-t8_G300BujGLShlCesiBWp_l0WyEbk3q3RFwqjNSc54Qf3uIr2mMFMoxRzR23ebE/s640/IMG-1455.JPG" width="480" /></span></a></div>
<span style="color: #444444; font-family: inherit;"><br /></span></div>
<div class="separator" style="clear: both; text-align: center;">
</div>
<div style="font-stretch: normal; line-height: normal; min-height: 20.3px; text-align: center;">
<span style="color: #444444; font-family: inherit;"><br /></span></div>
<div style="font-stretch: normal; line-height: normal; min-height: 20.3px; text-align: center;">
<span style="color: #444444; font-family: inherit;">Here are the pros - </span></div>
<div style="font-stretch: normal; line-height: normal; min-height: 20.3px; text-align: center;">
<span style="color: #444444; font-family: inherit;"><br /></span></div>
<div style="font-stretch: normal; line-height: normal;">
</div>
<ul>
<li style="text-align: center;"><span style="color: #444444;">These bottles are sustainable! By purchasing a Swell bottle you won’t waste your money at Starbucks using plastic cups that are only to be thrown away after use. </span></li>
<li style="text-align: center;"><span style="color: #444444;">Drinks stay hot for 12 hours and cold for 24hrs! (I've tried it, it works!!!) The opening is even large enough to slot in ice cubes if you fancied something ultra cool.</span></li>
<li style="text-align: center;"><span style="color: #444444;">They don’t leak or give you that funny coffee moustache you get when walking and sipping.</span></li>
<li style="text-align: center;"><span style="color: #444444;">The 17oz Swell bottle holds a lot of coffee - probably the perfect amount for me! It's bigger than any Costa you’d get. But if you want something smaller, they do smaller sizes in the 'tumblers' and 'travellers'.</span></li>
<li style="text-align: center;"><span style="color: #444444;">Varied designs of pretty patterns - the Swell bottle is designed for all. From marble effects to bottles covered in swarovski crystals to glitter, to prints, to matt plain designs. </span></li>
<li style="text-align: center;"><span style="color: #444444;">Triple-walled technology allows your bottle to remain warm without nasty condensation. </span></li>
<li style="text-align: center;"><span style="color: #444444;">The bottles are BPA free, so you won't be left with a nasty taste in your mouth.</span></li>
<li style="text-align: center;"><span style="color: #444444;">Travel friendly - the 17oz bottle fits perfectly in my car holder and the secure top doesn't leak when the bottle is flung in my bag to go coaching.</span></li>
<li style="text-align: center;"><span style="color: #444444;">Not only are the bottles great, but Swell are also a partner of UNICEF USA, giving back to the wider community. What's not to love? </span></li>
</ul>
<ol>
</ol>
<div style="text-align: center;">
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiMuPIw9YUY4upYrac_ZEnGbGcrTm6DvjSWbK3hU2Zg1ujAJ4KkfE8b70cmHUy7oPGOfRL2ub0NjFgBbgcDupnIE_acQ8ZD7Eu7WCNmwXvQXyM1IVSVGl5GCZeDAUlNxKzIVkrOKZoaRKxc/s1600/IMG-1386.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="color: #444444;"><img border="0" data-original-height="1600" data-original-width="1200" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiMuPIw9YUY4upYrac_ZEnGbGcrTm6DvjSWbK3hU2Zg1ujAJ4KkfE8b70cmHUy7oPGOfRL2ub0NjFgBbgcDupnIE_acQ8ZD7Eu7WCNmwXvQXyM1IVSVGl5GCZeDAUlNxKzIVkrOKZoaRKxc/s640/IMG-1386.JPG" width="480" /></span></a></div>
<span style="color: #444444; font-family: inherit;"><br /></span></div>
<div style="text-align: center;">
<span style="color: #444444; font-family: inherit;"><br /></span></div>
<div style="text-align: center;">
<span style="color: #444444; font-family: inherit;">The cons? I can't find any...</span></div>
<div style="text-align: center;">
<span style="color: #444444; font-family: inherit;"><br /></span></div>
<div style="text-align: center;">
<span style="color: #444444; font-family: inherit;"><br /></span></div>
<div style="text-align: center;">
<span style="color: #444444; font-family: inherit;"><br /></span></div>
<div style="text-align: center;">
<span style="color: #444444; font-family: inherit;">Here are my favourites Swell bottle designs - </span></div>
<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><span style="margin-left: auto; margin-right: auto;"><a href="https://www.swellbottle.com/teakwood" target="_blank"><span style="color: #444444; font-family: inherit;"><img border="0" data-original-height="1200" data-original-width="677" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhhX7ve9mFf3LwTKKLjribdnuKHHoU-7KIGZ9TFAJ3aHDfBjgVb0jpmuHjwhV4evjPfHgGJc7R-hkocxL8o3TMys6qW7yqyim8da4l4kf8-OmlzYGcPUgGlPU64zaHWnFjQpIcpqBNI4DrW/s320/wwb-teak01-117_1.jpg" width="180" /></span></a></span></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><a href="https://www.swellbottle.com/teakwood" target="_blank"><span style="color: #444444; font-family: inherit; font-size: small;">Teakwood Design</span></a></td></tr>
</tbody></table>
<div>
<div style="text-align: center;">
<span style="color: #444444;"><br /></span></div>
<span style="color: #444444;"><span style="color: #444444;"></span><br /></span>
<br />
<div style="text-align: center;">
<span style="color: #444444;"><br /></span></div>
<span style="color: #444444;">
</span></div>
<div style="text-align: center;">
<span style="color: #444444; font-family: inherit;"><br /></span></div>
<span style="color: #444444;"><br /></span>
<br />
<ol start="3"><span class="HOEnZb" style="background-color: white;"><span style="color: #444444; font-family: inherit;"></span></span></ol>
<div style="text-align: center;">
<span style="color: #444444; font-family: inherit;"><br /></span></div>
<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><span style="margin-left: auto; margin-right: auto;"><a href="https://www.swellbottle.com/white-marble" target="_blank"><span style="color: #444444; font-family: inherit;"><img border="0" data-original-height="1200" data-original-width="677" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhaaKp2ibe7oWta9u3ZZ5LMcpvilkm7oBbSTBpOdm8tHqUfqb-6V77e4LXxD91iEJeSZetVUMHOmcgllYcGviT4NHtSwii_S89V5YegPqn3aw9JTMKMI-Q4exv14SAeG7WeBrxrtaXWRbEq/s320/elwm-17-b16_1.jpg" width="180" /></span></a></span></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="color: #444444; font-family: inherit; font-size: small;"><a href="https://www.swellbottle.com/white-marble" target="_blank">The White Marble - my own bottle </a></span></td></tr>
</tbody></table>
<div>
<div style="font-stretch: normal; line-height: normal;">
</div>
<div style="text-align: center;">
<span style="color: #444444;"><br /></span></div>
<span style="color: #444444;"><span style="color: #444444;"></span><br /></span>
<br />
<div style="text-align: center;">
<span style="color: #444444;"><br /></span></div>
<span style="color: #444444;">
</span></div>
<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjrYSaam_QARVftYkyQ9RXFQUz3Pvs-UD1uAZ8cRw3cUFIpeyT0zn7zVGa2ZvYjF9gMACdy4eozS8Nb8hGwci0kOK5nN6lBY05LKJd0ia9GMRtg0WQynJ2WB2YObw38_F4O3SMjkmLBtLd-/s1600/tumbler-onyx-large.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><span style="color: #444444; font-family: inherit;"><img border="0" data-original-height="1455" data-original-width="822" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjrYSaam_QARVftYkyQ9RXFQUz3Pvs-UD1uAZ8cRw3cUFIpeyT0zn7zVGa2ZvYjF9gMACdy4eozS8Nb8hGwci0kOK5nN6lBY05LKJd0ia9GMRtg0WQynJ2WB2YObw38_F4O3SMjkmLBtLd-/s320/tumbler-onyx-large.jpg" width="180" /></span></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><a href="https://www.swellbottle.com/onyx-tumbler" target="_blank"><span style="color: #444444; font-family: inherit; font-size: small;">Onyx Tumber</span></a></td></tr>
</tbody></table>
<div style="text-align: center;">
<span style="color: #444444;"><br /></span></div>
<div style="text-align: center;">
<span style="color: #444444;"><br /></span></div>
<div style="text-align: center;">
<span style="color: #444444;">If you're a travelling therapist like myself, who's often on the road visiting Starbucks and Costa to keep the energy levels high, and then stood in the cold for hours on end... Grab yourself one of these bottles! They are a life-saver!</span></div>
Anonymoushttp://www.blogger.com/profile/18314603612318645731noreply@blogger.com0tag:blogger.com,1999:blog-5983752765561161391.post-7285492402232390762018-01-01T08:26:00.003+00:002018-01-01T08:26:51.901+00:00A year full of promise<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiS0wJqG8PjACMQkitHZq47ZZGsJQ10st0oImpxYvSfR27WfCm5wcoQHHYH2R2j2pqNIb3TlnYIF9OwMSbssM7ViTINmwQBLKJ01pP6UDeVHWaqVIVttxeLbZz6gIQO5iwkbiLdv9S4Wblo/s1600/frost.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1600" data-original-width="1200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiS0wJqG8PjACMQkitHZq47ZZGsJQ10st0oImpxYvSfR27WfCm5wcoQHHYH2R2j2pqNIb3TlnYIF9OwMSbssM7ViTINmwQBLKJ01pP6UDeVHWaqVIVttxeLbZz6gIQO5iwkbiLdv9S4Wblo/s1600/frost.jpg" /></a></div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
I'm not one for waiting for the New Year until I start practising a new training programme or a certain mindset - there is no time like the present! Yet, this year there are particular goals that I am putting down as 'New Years Resolutions' which I can't begin while I'm on my winter holiday and will certainly take some time to complete. That being said, I've been making plans to help me start them.<br />
Here are my goals for the coming year. </div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
Last year I started a nutritional diploma course. With a busy year due to a new direction of my research, my study of this course fell away. In 2018 I'm determined to keep it going and complete it within a few months - To 'blast it out'!</div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
Over the past year as I begun my second blog <a href="http://gridironstrong.co.uk/" target="_blank">Gridiron Strong</a> and got it going, I paid less attention to this blog. Turns out, Performance Sports Therapy is pretty popular (thanks guys!), so I've decided to keep on top of it. My sports therapy and American Football focus is still likely to be over at Gridiron Strong (so make sure you go check that out), but lifestyle and blog posts (which I quite enjoy writing) will be kept here. </div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
Over at Gridiron Strong I have big plans (not that I will disclose them all quite yet). One area I'm happy to disclose is that of my plans to try my hand at vlogging. You can find my YouTube channel <a href="https://www.youtube.com/channel/UCW5hX-NVw7zfO3b-Ao0oc6A" target="_blank">here</a>. </div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
I plan to be super busy in 2018 (not that I haven't in 2017) but along with travelling with my new job at GB Women's Flag Football, I am super excited to begin research with fellow researchers in the North East. So lots of time will be spent with my head stuck in journal articles and with fingers covered in highlighter colours. Alongside this, I have plans for my clinical work in my business Performance Sports Therapy. </div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
Due to being so busy I know I will need to ensure I take time for myself. To do this and remain focused on my goals I plan to practice meditation, mindfulness and gratitude. Over the past year I have practised gratitude by using my bullet journal and found it quite rewarding. I tried meditation at times but struggled. This year I really want to get to grips with it as I understand that it can be very beneficial! </div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
Despite what some may think, the North East of England is an incredibly beautiful place! Having lived there for 7 years I know there is so much more to see! I'm going to make sure that Richard and I get a weekend off once in a while to enjoy the local countryside. Perhaps go back to Kielder to star gaze, explore more of Northumberland's castles and beaches or go up to Scotland.</div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
With so much planned, 2018 looks to be a great year!</div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
Do you have any New Years Resolutions for 2018? I want to hear!</div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
<br /></div>
Anonymoushttp://www.blogger.com/profile/18314603612318645731noreply@blogger.com1tag:blogger.com,1999:blog-5983752765561161391.post-23104364059554390142017-12-31T09:30:00.000+00:002017-12-31T09:30:12.888+00:002017 in photos<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
2017 has been a very busy year! Here are some highlights!</div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
<i>Jan</i></div>
<div style="text-align: center;">
I launched <a href="http://gridironstrong.co.uk/" target="_blank">Gridiron Strong</a> and visited Kielder forest for the first time.</div>
<div style="text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi2EfT0T635dx1jPuI-HKzXyAkvcmirCfhWn9sckyuLPf75sSgdIRJF6MAjgHF5Y3g0jfi9h5FEUMczjAlShsN19rRRsuHRT1MK4ozKolTc2ZA15Pk-s6UOJYOA0K9HpETBMsf-IyeCfhY7/s1600/IMG_5472.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1200" data-original-width="1600" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi2EfT0T635dx1jPuI-HKzXyAkvcmirCfhWn9sckyuLPf75sSgdIRJF6MAjgHF5Y3g0jfi9h5FEUMczjAlShsN19rRRsuHRT1MK4ozKolTc2ZA15Pk-s6UOJYOA0K9HpETBMsf-IyeCfhY7/s1600/IMG_5472.JPG" /></a></div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
<i>Feb</i></div>
<div style="text-align: center;">
Sadly the football season with the Newcastle Raiders ended.</div>
<div style="text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjO6ixToW-IR_-Z3ucQXjsfypUywut7lsqQ7EFydd5D8glUbMZb4-wr8Xo1rtdfN5C8c6C-uyMYK4rTmwz7-xSvTegUdyev1LCkhswDYJ6B5sJ6clZ4mWK6XfToxUxM69_os3SXFscN7Mp5/s1600/32748180402_aa7bb9c260_h+%25281%2529.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1059" data-original-width="1600" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjO6ixToW-IR_-Z3ucQXjsfypUywut7lsqQ7EFydd5D8glUbMZb4-wr8Xo1rtdfN5C8c6C-uyMYK4rTmwz7-xSvTegUdyev1LCkhswDYJ6B5sJ6clZ4mWK6XfToxUxM69_os3SXFscN7Mp5/s1600/32748180402_aa7bb9c260_h+%25281%2529.jpg" /></a></div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
<i>March</i></div>
<div style="text-align: center;">
I worked with <a href="https://rennison-raephotography.pixieset.com/" target="_blank">Chris Rennison-Rae</a> on an awesome dance shoot in Newcastle.</div>
<div style="text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEirZ4X3-nu-3GbFlUZs_GNqDXFmaEEtn-lj9aay8ARC9yLRJaqRHAV2medHybhOBlOS4gytm_KBmepjkhXMVzJo9yZPkluFUvoM-r20TqfykMvWkjIXuJOAbCETPJ-HRyiDTI8vQu_-r-27/s1600/15215933_10153939480075951_995627386_o.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="703" data-original-width="1250" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEirZ4X3-nu-3GbFlUZs_GNqDXFmaEEtn-lj9aay8ARC9yLRJaqRHAV2medHybhOBlOS4gytm_KBmepjkhXMVzJo9yZPkluFUvoM-r20TqfykMvWkjIXuJOAbCETPJ-HRyiDTI8vQu_-r-27/s1600/15215933_10153939480075951_995627386_o.jpg" /></a></div>
<br />
<div style="text-align: center;">
<br /></div>
<i><div style="text-align: center;">
<i>April</i></div>
</i><br />
<div style="text-align: center;">
Football season with the Newcastle Vikings began!</div>
<div style="text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiXu1bMyuoFp2ppibbTqSc6SgbLmaU9-VenlLgznipzT1SKCFfPTnhO3A8GDBcCmuHH88MllYu4L2emfWN-EbrgxE3MD0t5Sbaqf8cAJDtIPce-6HxM_zi563FWK2idW_ZejzmzHnS_lX8O/s1600/35335169951_97cc09da0c_o.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1059" data-original-width="1600" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiXu1bMyuoFp2ppibbTqSc6SgbLmaU9-VenlLgznipzT1SKCFfPTnhO3A8GDBcCmuHH88MllYu4L2emfWN-EbrgxE3MD0t5Sbaqf8cAJDtIPce-6HxM_zi563FWK2idW_ZejzmzHnS_lX8O/s1600/35335169951_97cc09da0c_o.jpg" /></a></div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
<i>May </i></div>
<div style="text-align: center;">
My sister visited and we travelled around <a href="http://performance-sports-therapy.blogspot.co.uk/2017/05/exploring-tynemouth-by-bike.html" target="_blank">Tynemouth by bike</a>.</div>
<div style="text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEixxOrWgsmAVoTSMEiHCCRX1qm4aOlmLP-XWzgwSIKm1ERXF24OyhtXoUsMEK0Xxp-iuvbALnYlKRjWJuMsLVj1F4l_xyHL9_jb5qdH8bj7gqja4sovGuKRsfzUt0x2GehS2w0raE_h2vBz/s1600/BVFD6482.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="900" data-original-width="1600" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEixxOrWgsmAVoTSMEiHCCRX1qm4aOlmLP-XWzgwSIKm1ERXF24OyhtXoUsMEK0Xxp-iuvbALnYlKRjWJuMsLVj1F4l_xyHL9_jb5qdH8bj7gqja4sovGuKRsfzUt0x2GehS2w0raE_h2vBz/s1600/BVFD6482.jpg" /></a></div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
<i>June</i></div>
<div style="text-align: center;">
I potted my own veg in our backyard!</div>
<div style="text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiLmzMOa3ci3bnuhb1nX3fRmBJw6pMEIQsb3Wd_pUuFv7IE_lYQNBRLYzkLOcSbSKn8LH6JiUKVG7JN-a8u4DgGwpVYBgsHmwHhU6FbBROFI6EqtG9qTgdcrfkP79GhP26nZG0bvMvXxOGQ/s1600/P1220756.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1202" data-original-width="1600" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiLmzMOa3ci3bnuhb1nX3fRmBJw6pMEIQsb3Wd_pUuFv7IE_lYQNBRLYzkLOcSbSKn8LH6JiUKVG7JN-a8u4DgGwpVYBgsHmwHhU6FbBROFI6EqtG9qTgdcrfkP79GhP26nZG0bvMvXxOGQ/s1600/P1220756.JPG" /></a></div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
<i>July</i></div>
<div style="text-align: center;">
I moved my sports injury clinic to <a href="http://fsigym.com/" target="_blank">FSI Gym</a>.</div>
<div style="text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg0-1Qic1gE6ZFPkzcTWOMDFprrGqpLKGq8QONgTCnU0yMibGt7SqZd80b9QBcRzAk_34AA21rCX7HExTcSCeCttvM663wLVxrd3O41QNXmNUtCMBLOrxUucznlmCtFiI3-w-PVF4bbiHwS/s1600/P1230046.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1202" data-original-width="1600" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg0-1Qic1gE6ZFPkzcTWOMDFprrGqpLKGq8QONgTCnU0yMibGt7SqZd80b9QBcRzAk_34AA21rCX7HExTcSCeCttvM663wLVxrd3O41QNXmNUtCMBLOrxUucznlmCtFiI3-w-PVF4bbiHwS/s1600/P1230046.JPG" /></a></div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
<i>August</i></div>
<div style="text-align: center;">
We had a great holiday in Devon. I can successfully use a stand-up paddle board! And I modelled the new <a href="http://proquipgolf.com/wp-content/uploads/2017/10/Greg_Norman_Brochure_2017_18_LR.pdf" target="_blank">Greg Norman Golf Collectio</a>n for ProQuip Uk.</div>
<div style="text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg9oXbv4cf8fYtDNfEsCHR6-Nsdz9fNF6aQH2Gwi2g2jM-nuHsyxmqev4KVAxpFpxWA0RKy50K5CW3gMhCahihJCzacKTaBZ0TYzjZY4yiaPv3XS0s6LdT8Mrl766N2PxChhLEZetlCF2CB/s1600/IMG_1798.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="900" data-original-width="1600" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg9oXbv4cf8fYtDNfEsCHR6-Nsdz9fNF6aQH2Gwi2g2jM-nuHsyxmqev4KVAxpFpxWA0RKy50K5CW3gMhCahihJCzacKTaBZ0TYzjZY4yiaPv3XS0s6LdT8Mrl766N2PxChhLEZetlCF2CB/s1600/IMG_1798.JPG" /></a></div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
<i>September</i></div>
<div style="text-align: center;">
I began coaching with Durham University American Football Team. And launched the Gridiron Strong <a href="http://gridironstrong.co.uk/product/injury-guide/" target="_blank">Pitch-side Injury Care e-book</a>.</div>
<div style="text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgLaQni9FRIn9SpripKZr9mUJGeZYMljVUBg4pAznPHyoEEWxmXKB9sgpldttC2rUVweVAxqwdibM6Tqox1dvoZHGb9Hh3XNTpTlp436ljI4NDDahtk_tD3afKGwRAze1LGOL_4HA6RkcX7/s1600/IMG-0525.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="682" data-original-width="1024" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgLaQni9FRIn9SpripKZr9mUJGeZYMljVUBg4pAznPHyoEEWxmXKB9sgpldttC2rUVweVAxqwdibM6Tqox1dvoZHGb9Hh3XNTpTlp436ljI4NDDahtk_tD3afKGwRAze1LGOL_4HA6RkcX7/s1600/IMG-0525.JPG" /></a></div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
<i>October</i></div>
<div style="text-align: center;">
I shot with <a href="https://danbeegan.com/" target="_blank">Dan Beegan Photography</a> on Tynemouth's beautiful beaches.</div>
<div style="text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiFrtu4MYxLKoLj7LPtH9gopybAmWpRI4ahT9u78qbbjp0D8GNquL8Zc6voG_dlPwT7yIFkaECcAxRMkXfS1plhRklk5YP6I8sHhix12j38TbSu9RRBABu7uH9px99wXmaVmSgesX7UrTre/s1600/IMG_3346.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1334" data-original-width="889" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiFrtu4MYxLKoLj7LPtH9gopybAmWpRI4ahT9u78qbbjp0D8GNquL8Zc6voG_dlPwT7yIFkaECcAxRMkXfS1plhRklk5YP6I8sHhix12j38TbSu9RRBABu7uH9px99wXmaVmSgesX7UrTre/s1600/IMG_3346.JPG" /></a></div>
<div style="text-align: center;">
<i><br /></i></div>
<div style="text-align: center;">
<i><br /></i></div>
<div style="text-align: center;">
<i>November</i></div>
<div style="text-align: center;">
I covered the Opal Series Tournaments.</div>
<div style="text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj7GWqo6DM8fXhKxrA8_FHFU9nHl_qx1fjswRpzJB29fvAcwWuq8XeZMol5BmxfbjQATZYTThyphenhyphenj0CBG-72SF8mDJugF93II0B20_KLwuYY-7PxcIpmxmuhBJH5AcwZM8-zqvjECZwSsO-OB/s1600/24130144_310132922832645_92678200773293747_o.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="864" data-original-width="1296" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj7GWqo6DM8fXhKxrA8_FHFU9nHl_qx1fjswRpzJB29fvAcwWuq8XeZMol5BmxfbjQATZYTThyphenhyphenj0CBG-72SF8mDJugF93II0B20_KLwuYY-7PxcIpmxmuhBJH5AcwZM8-zqvjECZwSsO-OB/s1600/24130144_310132922832645_92678200773293747_o.jpg" /></a></div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
<i>December</i></div>
<div style="text-align: center;">
I secured my new position with GB women's Flag Football.</div>
<div style="text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjrPcDEM4aTtHcf0mgX3zc8VOuFQU0MLo5wB6qkVHzQDhBKKHnraj4mjG7s5MOZiNeAOHi0_382_FvGFE0jvKEum6U7kLbpnGvGKWn22llKxNXwNPqRigXaarJ0E__2RiSJZOmiBkfjmao4/s1600/24177151_310131852832752_3059907244102700209_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="960" data-original-width="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjrPcDEM4aTtHcf0mgX3zc8VOuFQU0MLo5wB6qkVHzQDhBKKHnraj4mjG7s5MOZiNeAOHi0_382_FvGFE0jvKEum6U7kLbpnGvGKWn22llKxNXwNPqRigXaarJ0E__2RiSJZOmiBkfjmao4/s1600/24177151_310131852832752_3059907244102700209_n.jpg" /></a></div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
What a year it's been!</div>
<div style="text-align: center;">
<br /></div>
Anonymoushttp://www.blogger.com/profile/18314603612318645731noreply@blogger.com0tag:blogger.com,1999:blog-5983752765561161391.post-24082811039163084862017-12-22T09:51:00.000+00:002017-12-22T09:51:20.001+00:00Flag Football - Opal Series<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhD-_gTdi_OkUGaBONl1PKCUAZvgfxwlSj4dQowZLbCiyepyqEBC3fiPG8FI6FEfQTXOXaXHfVIVSqlIWxfRoPUr915NG_30cNfMau4k0kPH5-bkkWRc_RIWL9GPd5wAVq4luquhZWzmeKe/s1600/24210218_310140279498576_6994820423805103645_o.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="864" data-original-width="1296" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhD-_gTdi_OkUGaBONl1PKCUAZvgfxwlSj4dQowZLbCiyepyqEBC3fiPG8FI6FEfQTXOXaXHfVIVSqlIWxfRoPUr915NG_30cNfMau4k0kPH5-bkkWRc_RIWL9GPd5wAVq4luquhZWzmeKe/s1600/24210218_310140279498576_6994820423805103645_o.jpg" /></a></div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
Over the months of September to December 2017 I was lucky to work at the Northern Conference Womens Opal Series Tournament in Sheffield and then the finals for <a href="http://www.britishamericanfootball.org/" target="_blank">BAFA</a>.</div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
Having never previously worked with the sport of flag football, but just tackle football, it was great to learn about the game and worked with the women involved with the day. (Big thanks to the East Kilbride Pirates who provided me with a warm drink when I was frozen!) Although I have a great love of tackle football, I thoroughly enjoyed working with/watching flag football and I'm now a big fan!</div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
Despite flag being 'non-contact' it was very interesting to learn of the beliefs (of some) within the flag-football culture that injuries (especially concussion injuries) do not occur within the sport. Well, by the end of the series, we saw this wasn't the case. At the final especially (and understandably) I was very busy with injuries!</div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
It is also very clear that player education around injury care is vital within the sport of flag football. Something which I have been developing on my blog site specific to American Football '<a href="http://gridironstrong.co.uk/" target="_blank">Gridiron Strong</a>' and hope to continue with my research.</div>
<div style="text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
</div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgc5wkmINxNip69Ucz5CgN34Y-y5KGQt-kmw6s1AyYFZL0hqFUkp7VIlpZqPEHRcCd_zR0L4rqb8JKSKtAXeMKWwvNdoCccO-MXSJP_S1tQBWOwv62o7ZcP4vp7UFmAH7ZvBux3KhhJ77Um/s1600/24130144_310132922832645_92678200773293747_o.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="864" data-original-width="1296" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgc5wkmINxNip69Ucz5CgN34Y-y5KGQt-kmw6s1AyYFZL0hqFUkp7VIlpZqPEHRcCd_zR0L4rqb8JKSKtAXeMKWwvNdoCccO-MXSJP_S1tQBWOwv62o7ZcP4vp7UFmAH7ZvBux3KhhJ77Um/s1600/24130144_310132922832645_92678200773293747_o.jpg" /></a></div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
I am delighted to say that in the new year I will be working with the <a href="https://www.facebook.com/BAFAWomen/" target="_blank">Womens GB Flag Team</a>!</div>
<div style="text-align: center;">
I'm thoroughly looking forward to working with the athletes and coaching staff, especially at our tournament vs Sweden in February. If you're in Glasgow on Feb 3rd then come along to watch!</div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
Thank you to SamCrowPhotography for the snaps!</div>
Anonymoushttp://www.blogger.com/profile/18314603612318645731noreply@blogger.com2tag:blogger.com,1999:blog-5983752765561161391.post-1272425600133662202017-09-07T10:12:00.001+01:002017-09-07T10:12:51.770+01:00BackBaller Review<div class="MsoNormal">
<div style="text-align: center;">
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhn6oCKdtQ9OMMfucx5oPBQKPiVyX_ZouAHOzm0JS-SDNMSvqgMgEHL5SdmKHDhZUZ9UTd7GYqsG9RpPhzhMUPSfU8SUeavkX8LOANf_UIMavVk1eWFWNbHhkFnPxjw5KALU-OfLU1GweBn/s1600/21441676_10212116304161105_128876994_o.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="750" data-original-width="1334" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhn6oCKdtQ9OMMfucx5oPBQKPiVyX_ZouAHOzm0JS-SDNMSvqgMgEHL5SdmKHDhZUZ9UTd7GYqsG9RpPhzhMUPSfU8SUeavkX8LOANf_UIMavVk1eWFWNbHhkFnPxjw5KALU-OfLU1GweBn/s1600/21441676_10212116304161105_128876994_o.jpg" /></a></div>
<br /><span id="goog_1173562261"></span></div>
<div style="text-align: center;">
Recently I was kindly sent the <a href="https://backballer.com/" target="_blank">BackBaller</a> by its creators in
Ireland. <o:p></o:p></div>
</div>
<div class="MsoNormal">
<div style="text-align: center;">
Upon first opening I was impressed by the sturdy quality of
the product, which includes: two (removable) high density foam rollers; a
plastic frame and two instructions manuals. <o:p></o:p></div>
</div>
<div class="MsoNormal">
<div style="text-align: center;">
<br /></div>
</div>
<div class="MsoNormal">
<div style="text-align: center;">
To keep it short and sweet (as I have filmed a full vlog
review on my Gridiron Strong YouTube) here’s what I thought of the BackBaller.<o:p></o:p></div>
</div>
<div class="MsoNormal">
<div style="text-align: center;">
<br /></div>
</div>
<div class="MsoNormal">
<div style="text-align: center;">
<u>The Pros<o:p></o:p></u></div>
</div>
<div class="MsoNormal">
<div style="text-align: center;">
<i>Changeable rollers</i> – I particularly like this feature as it
allows the BackBaller to adjust to individual’s different anatomy.<o:p></o:p></div>
</div>
<div class="MsoNormal">
<div style="text-align: center;">
<i>The colour</i> - Lime green colour is my favourite colour so I was
particularly happy when I opened the box. For those of you who aren’t so keen
on green, the BackBaller is also available in bright pink.<o:p></o:p></div>
</div>
<div class="MsoNormal">
<div style="text-align: center;">
The design - The design of the roller ensures that pressure
is taken off the vertebral column, allowing for safer rolling.<o:p></o:p><br />
<i>The programme</i> - The BackBaller comes with two handy leaflets - one for the wall and one for your pocket. These outline the recommended BackBaller programme. Perfect if you need some guidance!</div>
</div>
<div class="MsoNormal">
<div style="text-align: center;">
<i>Versatility</i> – The BackBaller targeted areas that other
rollers previously haven’t. For instance, my upper back felt so good during and
following use of the BackBaller and I’ve never had that feeling before. The
ridges on the roller just seem to target areas perfectly.<o:p></o:p></div>
</div>
<div class="MsoNormal">
<div style="text-align: center;">
<i>Non-moving</i> – This BackBaller roller doesn’t move on the
floor when you’re rolling, ensuring deep soft-tissue release. This is due to
the plastic frame and its neoprene grip feet. <o:p></o:p></div>
</div>
<div class="MsoNormal">
<div style="text-align: center;">
<br /></div>
</div>
<div class="MsoNormal">
<div style="text-align: center;">
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEip_7iSF-DLIDTHYsDiY4PrSnHE1vatvBq031uKedpSvwRiUSbz0-kllgTsxguMYZ3irm0KFl_TP02Jpr27IWFEmZheFNGhTjrfABArqAI6_gDRa6u52V97Wdqe2Kt1I1LmK4o4R-h1-nFO/s1600/21460093_10212116303961100_1803906968_o.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="750" data-original-width="1334" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEip_7iSF-DLIDTHYsDiY4PrSnHE1vatvBq031uKedpSvwRiUSbz0-kllgTsxguMYZ3irm0KFl_TP02Jpr27IWFEmZheFNGhTjrfABArqAI6_gDRa6u52V97Wdqe2Kt1I1LmK4o4R-h1-nFO/s1600/21460093_10212116303961100_1803906968_o.jpg" /></a></div>
<br /></div>
</div>
<div class="MsoNormal">
<div style="text-align: center;">
<u>The Cons</u></div>
</div>
<div class="MsoNormal">
<div style="text-align: center;">
<o:p></o:p></div>
</div>
<div class="MsoNormal">
<div style="text-align: center;">
<i>The Price</i> - The usual price of the back baller is £90. I
don’t think I would pay full price, despite its top quality. It is currently available
at £55 so get it quick while it’s on <a href="https://backballer.com/best-foam-rolling-massage-products/" target="_blank">offer</a>!<o:p></o:p></div>
</div>
<div class="MsoNormal">
<div style="text-align: center;">
<i>2 colour options</i> – There are only two colour options – green
and pink – but it’s the quality of the product that really matters. <o:p></o:p></div>
</div>
<div class="MsoNormal">
<div style="text-align: center;">
<i>The Weight </i>– The BackBaller is heavier and larger than other
rollers, but I would argue that is still transportable, and definitely worth a
little extra weight as it is very versatile. <o:p></o:p></div>
</div>
<div class="MsoNormal">
<div style="text-align: center;">
<br /></div>
</div>
<div class="MsoNormal">
<div style="text-align: center;">
I would suggest the BackBaller is a worthwhile investment
for sports teams to keep at their training facility. A couple of these would be
ideal for teams to use pre-and post games.<o:p></o:p></div>
</div>
<div class="MsoNormal">
<div style="text-align: center;">
<br /></div>
</div>
<div style="text-align: center;">
<br /></div>
<div class="MsoNormal">
<div style="text-align: center;">
Take a look at my vlog review on my Gridiron Strong channel
<a href="https://www.youtube.com/watch?v=KP6YKxFY4Wk&t=184s" target="_blank">here</a>. <o:p></o:p><br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh980mtbbC-brvYppY-QCPodHVGk4UsHXxO5cAjfI_T-dDpEuyZ9zdMUb6dQlmX_apftlAFSRIa8eCDY6GdD1KydBjuNJmf5PK3O2PZx28DENg9Q9BVeAzuCqQNDULjx6mUsvDPNQqwJusN/s1600/21534492_10212116304041102_921609829_o.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="750" data-original-width="1334" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh980mtbbC-brvYppY-QCPodHVGk4UsHXxO5cAjfI_T-dDpEuyZ9zdMUb6dQlmX_apftlAFSRIa8eCDY6GdD1KydBjuNJmf5PK3O2PZx28DENg9Q9BVeAzuCqQNDULjx6mUsvDPNQqwJusN/s1600/21534492_10212116304041102_921609829_o.jpg" /></a></div>
<br /></div>
</div>
Anonymoushttp://www.blogger.com/profile/18314603612318645731noreply@blogger.com4tag:blogger.com,1999:blog-5983752765561161391.post-52000752264964248532017-08-25T10:13:00.000+01:002017-08-25T10:13:56.408+01:00Win Forever | Book Review and my reflections<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiVWGukMQizJDH-xzKUzPE7X51SfQVdIlVfm9S8mAdJcPpR3qX8QVSwjcjJEERM4gqpxHwHvftp70mgqOZKyEQ-eoCoDcRqyTJQ3BzDWBpDadvjmg42VVJcaoZaF7TPhaOSvYYOtmybzsSW/s1600/P1220619.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1202" data-original-width="1600" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiVWGukMQizJDH-xzKUzPE7X51SfQVdIlVfm9S8mAdJcPpR3qX8QVSwjcjJEERM4gqpxHwHvftp70mgqOZKyEQ-eoCoDcRqyTJQ3BzDWBpDadvjmg42VVJcaoZaF7TPhaOSvYYOtmybzsSW/s1600/P1220619.JPG" /></a></div>
<i><span id="goog_2102884112"></span><span id="goog_2102884113"></span><br /></i>
<i><br /></i>
<i>Who wrote it? </i><br />
Pete Carroll, current NFL Head Coach to the Seattle SeaHawks.<br />
<br />
<i>Who's it for? </i><br />
Athletes and coaches in any sport wishing to know more about the famous and successful 'Win Forever' philosophy.<br />
<br />
<i>What's actually in there? </i><br />
Pete Carroll covers his life as an NFL and college coach, his relationship with athletes and staff and how he created a philosophy to help him become won of the most successful coaches in football today.<br />
<br />
<i>Quote from book.</i><br />
'Competition to me is not about beating your opponent. It is about doing your best; it is about striving to reach your potential; and it is about being in relentless pursuit of a competitive edge in everything you do.'<br />
<i><br /></i>
<i>Would I recommend it? </i><br />
I would definitely recommend this book to coaches and players in any sport who wish to boost their game mindset.<br />
<div>
This book will forever stay on my book case to refer to. </div>
<i><br /></i>
<br />
<i>My reflections</i><br />
<br />
I was recommended this book by two good friends and coaches at Durham University.<br />
<br />
I have always loved an autobiography from sports men and women and so I was intrigued to read one by one of the greatest American Football coaches, Pete Carroll.<br />
<br />
From the beginning I was completely hooked on his story telling and coaching philosophy<br />
<div style="text-align: center;">
<i>'aspiring to be the best you can be, or as i like to refer to it, "maximising your potential". But Winning Forever is not about the final score; its about competing and striving to be the best. if you are in this pursuit, then you're already winning.</i>'</div>
<br />
<br />
<br />
The energy that Pete Carroll appears to have 27/4 in regards to every aspect of his life is inspiring. I hope that I can bring that energy and enthusiasm to my coaching!<br />
<br />
<br />
I like and appreciate how Carroll takes you through the ups and downs of being an NFL and college team coach. I have a lot of appreciation for the work he and his staff do, as well as his family supporting him through the long hours and travelling.<br />
<br />
One of my highlight quotes from the book is 'in order to be successful, you must have a consistent philopshy. If you change who you are from year to year, he explained, you're never going to be great at anything'.<br />
<br />
I'm still working on my philosophy. This book certainly made me think about my own coaching techniques and how I can improve them to get the most out of the individuals I work with.<br />
<br />
Check out my site <a href="http://gridironstrong.co.uk/" target="_blank">Gridiron Strong</a> for more about American Football.<br />
<div>
<br /></div>
<br />
<br />Anonymoushttp://www.blogger.com/profile/18314603612318645731noreply@blogger.com0Newcastle upon Tyne, UK54.978252 -1.617780000000038954.8325385 -1.9405035000000388 55.1239655 -1.2950565000000389tag:blogger.com,1999:blog-5983752765561161391.post-28768417479859692472017-08-21T12:21:00.001+01:002017-08-21T12:22:12.829+01:00End of the Season<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgef0_6UlArCDXiH5b-2kdTbbmw1cI38q5cwz66fzi3B4d9NDvqjH3PhYQMARyx6wE8kN4-IX2_i6CXd8RDLuZkCVqEXAIgtxEUrJ6LEUBLTdfrgRTS89rugfDz-U2kzb-TMD7YU-N0_i5L/s1600/34862135195_116fe021c5_o.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1059" data-original-width="1600" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgef0_6UlArCDXiH5b-2kdTbbmw1cI38q5cwz66fzi3B4d9NDvqjH3PhYQMARyx6wE8kN4-IX2_i6CXd8RDLuZkCVqEXAIgtxEUrJ6LEUBLTdfrgRTS89rugfDz-U2kzb-TMD7YU-N0_i5L/s1600/34862135195_116fe021c5_o.jpg" /></a></div>
<div dir="auto" style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
<br /></div>
<div dir="auto" style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
<br /></div>
<div dir="auto" style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
Well this season at the <a href="http://www.newcastlevikings.com/" target="_blank">Newcastle Vikings</a> has been another huge success (despite what some would perceive as difficulties). We moved up to Division 1 and ran the season with lower numbers than previously.... and with no head coach! Finishing the season we placed 3rd in the division. Things can only get better for us!</div>
<div dir="auto" style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
<br /></div>
<div dir="auto" style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
I'm super proud of the achievements of our team and love all of the guys I get to work with each week. We have such laughs! Thanks to them for being super supportive of my new venture <a href="http://gridironstrong.co.uk/" target="_blank">Gridiron Strong</a> too! </div>
<div dir="auto" style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
<br /></div>
<div dir="auto" style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
We couldn't do it all without our general manager Mick who works tirelessly each week to make sure each game runs smoothly. Thanks Mick! </div>
<div dir="auto" style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
<br /></div>
<div dir="auto" style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
Off season begins soon so it'll be time to put in the hard work for the next season in Div1. </div>
<div dir="auto" style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
<br /></div>
<div dir="auto" style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
Next comes the Uniball season when I'll be working with a new North East team (exciting news to come!). </div>
Anonymoushttp://www.blogger.com/profile/18314603612318645731noreply@blogger.com0tag:blogger.com,1999:blog-5983752765561161391.post-80710707144332550652017-08-08T14:48:00.004+01:002017-08-08T14:49:39.098+01:00Newcastle's Strongest 2017<div dir="auto" style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjbOvwtRMa5qEAQuubcMl5wDujJBrhsNK3k9-c_hEmLWgzoLxa8b-EWhhN9xyU1xYe9DYUBrPivQY_5SddLmi4zFEdODW_E9H8qqPdst11JKRmtOmA4AWXdnE3s98IffdOetvzX49EcLnKE/s1600/20727012_10211890082745711_481409769_o.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1080" data-original-width="1080" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjbOvwtRMa5qEAQuubcMl5wDujJBrhsNK3k9-c_hEmLWgzoLxa8b-EWhhN9xyU1xYe9DYUBrPivQY_5SddLmi4zFEdODW_E9H8qqPdst11JKRmtOmA4AWXdnE3s98IffdOetvzX49EcLnKE/s1600/20727012_10211890082745711_481409769_o.jpg" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
</div>
<br />
<div class="separator" style="clear: both; text-align: center;">
</div>
<br /></div>
<div dir="auto" style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
<span class="aBn" data-term="goog_126046918" style="border-bottom: 1px dashed rgb(204, 204, 204); position: relative; top: -2px; z-index: 0;" tabindex="0"><span class="aQJ" style="position: relative; top: 2px; z-index: -1;">On Sunday</span></span> I worked at Newcastle's Strongest 2017 held at <a href="http://fsigym.com/" target="_blank">FSI gym</a> in North Tyneside. </div>
<div dir="auto" style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
<br /></div>
<div dir="auto" style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
The day ran from <span class="aBn" data-term="goog_126046919" style="border-bottom: 1px dashed rgb(204, 204, 204); position: relative; top: -2px; z-index: 0;" tabindex="0"><span class="aQJ" style="position: relative; top: 2px; z-index: -1;">10am-4pm</span></span> with 2 categories; novice and intermediate. </div>
<div dir="auto" style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
Each had 5 events each. </div>
<div dir="auto" style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
These were- </div>
<div dir="auto" style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
<br /></div>
<div dir="auto" style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
<br /></div>
<div dir="auto" style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
<i>Event 1 </i></div>
<div dir="auto" style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
Log floor to overhead/Yoke overhead press </div>
<div dir="auto" style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
Men Novice: 90kg/80kg</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
Men Inters 100kg/90kg</div>
<div dir="auto" style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
<br /></div>
<div dir="auto" style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
<i>Event 2</i></div>
<div dir="auto" style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
Rising Car Deadlift</div>
<div dir="auto" style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
Men Novice: 180kg-190kg-200kg-210kg-220kg-230kg</div>
<div dir="auto" style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
Men Inters: 210kg-220kg-230kg-240kg-250kg-260kg</div>
<div dir="auto" style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
<br /></div>
<div dir="auto" style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
<i>Event 3</i></div>
<div dir="auto" style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
Squat to box for reps </div>
<div dir="auto" style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
Men Noice: 150kg</div>
<div dir="auto" style="background-color: white;">
<span style="color: #222222; font-family: "arial" , sans-serif;"><span style="font-size: 12.8px;">Men Inters: 190kg</span></span></div>
<div dir="auto" style="background-color: white;">
<span style="color: #222222; font-family: "arial" , sans-serif;"><span style="font-size: 12.8px;"><br /></span></span></div>
<div dir="auto" style="background-color: white;">
<span style="color: #222222; font-family: "arial" , sans-serif;"><span style="font-size: 12.8px;"><i>Event 4</i></span></span></div>
<div dir="auto" style="background-color: white;">
<span style="color: #222222; font-family: "arial" , sans-serif;"><span style="font-size: 12.8px;">Sandbag Carry 20m/Seated arm over arm 20m</span></span></div>
<div dir="auto" style="background-color: white;">
<span style="color: #222222; font-family: "arial" , sans-serif;"><span style="font-size: 12.8px;">Men Novice: Sandbag - 100kg/240kg</span></span></div>
<div dir="auto" style="background-color: white;">
<span style="color: #222222; font-family: "arial" , sans-serif;"><span style="font-size: 12.8px;">Men Inters: Sandbag- 110kg/280kg</span></span></div>
<div dir="auto" style="background-color: white;">
<span style="color: #222222; font-family: "arial" , sans-serif;"><span style="font-size: 12.8px;"><br /></span></span></div>
<div dir="auto" style="background-color: white;">
<span style="color: #222222; font-family: "arial" , sans-serif;"><span style="font-size: 12.8px;"><i>Event 5</i></span></span></div>
<div dir="auto" style="background-color: white;">
<span style="color: #222222; font-family: "arial" , sans-serif;"><span style="font-size: 12.8px;">Atlas stones </span></span></div>
<div dir="auto" style="background-color: white;">
<span style="color: #222222; font-family: "arial" , sans-serif;"><span style="font-size: 12.8px;">Mens Novice: 77kg-90kg-110kg-130kg-145kg</span></span></div>
<div dir="auto" style="background-color: white;">
<span style="color: #222222; font-family: "arial" , sans-serif;"><span style="font-size: 12.8px;">Mens Inters: 90kg-110kg-120kg-145kg-160kg</span></span></div>
<div dir="auto" style="background-color: white;">
<br /></div>
<div dir="auto" style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
Throughout the day I offered athletes treatment to help enhance and promote recovery between events. It was a busy one at times!<br />
<br />
<span style="font-size: 12.8px;">The event was well attended, raising £400 for Cancer Research, </span></div>
<div dir="auto" style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
<br /></div>
<div dir="auto" style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
All athletes did extremely well. I'm particularly happy for one of my clinic clients (and previous rugby players) Owen Irving who came 3rd in the Novice Competition. He's overcome some injuries in the last few months to achieve a great result! On wards & upwards! </div>
<div dir="auto" style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
<br /></div>
<div dir="auto" style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
Secondly, congratulations to Fin and Adam who both train at FSI who took 1st place in both categories. It appears FSI is the place to train... (and to come for sports injury advice).<br />
<br />
<br /></div>
<div dir="auto" style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
Here are some photos from the event -<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
</div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhXJ3NYp8mFseoKEHYzBhk4Go8Olq6p4AHJlotkBlA-mhELmhndzfRt_SgQLoZwaTVMsTe2bwM5QC2ttzpE_fQD6WtVZn8f0WnsWawrU6eNXigB85tyGrLmnCvV6oPsYLXOSXJ7X7LOaxAL/s1600/20707127_10211890083185722_2091900122_o.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1334" data-original-width="1334" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhXJ3NYp8mFseoKEHYzBhk4Go8Olq6p4AHJlotkBlA-mhELmhndzfRt_SgQLoZwaTVMsTe2bwM5QC2ttzpE_fQD6WtVZn8f0WnsWawrU6eNXigB85tyGrLmnCvV6oPsYLXOSXJ7X7LOaxAL/s1600/20707127_10211890083185722_2091900122_o.jpg" /></a></div>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh83VaZFGUcLilRcfFDiiUWU9ipSAaYMIUeG0QgrSXcH_172doMFeB2tJg0HSZ2HN4nBKgYEMw8ck0VOWmY9lbSEmgx2WUzj9FtDW-aVB3CCFKwyRyE_UN7LEjcE6YZLL1lEP30_FKktIaQ/s1600/20726919_10211890082865714_1714958839_o.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1080" data-original-width="1080" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh83VaZFGUcLilRcfFDiiUWU9ipSAaYMIUeG0QgrSXcH_172doMFeB2tJg0HSZ2HN4nBKgYEMw8ck0VOWmY9lbSEmgx2WUzj9FtDW-aVB3CCFKwyRyE_UN7LEjcE6YZLL1lEP30_FKktIaQ/s1600/20726919_10211890082865714_1714958839_o.jpg" /></a></div>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiokE3ZuNhBIfbUPTqlAYckVnsbx2EBlaH6tXJbQyw350zUWWEfxjW9RzZzU7XvUJv06GdCNTCyjNXChZwSw_KVCd3Y4VhRMBBDGjC2HZj9_97ddoSqEYe15i6n3U8TKDF3dzUVNTEt_9QJ/s1600/20746801_10211890083385727_761792991_o.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1334" data-original-width="1334" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiokE3ZuNhBIfbUPTqlAYckVnsbx2EBlaH6tXJbQyw350zUWWEfxjW9RzZzU7XvUJv06GdCNTCyjNXChZwSw_KVCd3Y4VhRMBBDGjC2HZj9_97ddoSqEYe15i6n3U8TKDF3dzUVNTEt_9QJ/s1600/20746801_10211890083385727_761792991_o.jpg" /></a></div>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhHkcfOywxieejT3uT2KDPvV6vWDeMH_3C8itoiuCOvmwccFwEFHo-2fr9Rb8fR_A5z69tUPxzNdZhyphenhyphenZS3Vw9xP_NFijStcd5kFBdZSBmYTaM9KQ-2Cfk2CHqCMubNUSCTHrS4qznwwNhzz/s1600/20707349_10211890082825713_393963689_o.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1080" data-original-width="1080" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhHkcfOywxieejT3uT2KDPvV6vWDeMH_3C8itoiuCOvmwccFwEFHo-2fr9Rb8fR_A5z69tUPxzNdZhyphenhyphenZS3Vw9xP_NFijStcd5kFBdZSBmYTaM9KQ-2Cfk2CHqCMubNUSCTHrS4qznwwNhzz/s1600/20707349_10211890082825713_393963689_o.jpg" /></a></div>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiCio-ublcSkk4UYOvE5IbmEWo9cbgBKil-1bVGxYvc-vHC2_JHzN56teeltc9imvIgTAICgtLldXTMc8x9-9ydWP6gSpWq4V6UPxwhyzm2-bIihabvjK_xdlE-bFN5ZWj-UmbAM6H6Xuv8/s1600/20707038_10211890083145721_1816140993_o.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1080" data-original-width="1080" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiCio-ublcSkk4UYOvE5IbmEWo9cbgBKil-1bVGxYvc-vHC2_JHzN56teeltc9imvIgTAICgtLldXTMc8x9-9ydWP6gSpWq4V6UPxwhyzm2-bIihabvjK_xdlE-bFN5ZWj-UmbAM6H6Xuv8/s1600/20707038_10211890083145721_1816140993_o.jpg" /></a></div>
<br /></div>
Anonymoushttp://www.blogger.com/profile/18314603612318645731noreply@blogger.com0tag:blogger.com,1999:blog-5983752765561161391.post-30932699517524780902017-07-21T13:57:00.001+01:002017-07-21T13:57:59.636+01:00Interview | Strongman James Landless<div class="MsoNormal">
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhfLreGs4mUM-qTbEYyfuK70MlSL_QJmNJMByvbBuxt9SNyjXmlwR_JjX7i3hUm1YUtXADqZX7rwpNna8mFiaZ9fo7JaHDGWsiazDghALNH_HfGl8MMGeQtwkyEthlL4C6AQw9Vh4a0y2pp/s1600/james+la.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="640" data-original-width="960" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhfLreGs4mUM-qTbEYyfuK70MlSL_QJmNJMByvbBuxt9SNyjXmlwR_JjX7i3hUm1YUtXADqZX7rwpNna8mFiaZ9fo7JaHDGWsiazDghALNH_HfGl8MMGeQtwkyEthlL4C6AQw9Vh4a0y2pp/s1600/james+la.jpg" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Source: Power News by World Heavy Events Association</td></tr>
</tbody></table>
<span id="goog_917164302"></span><span id="goog_917164303"></span><br />
<br />
<div class="MsoNormal" style="line-height: 150%;">
<span style="font-family: "segoe ui" , sans-serif;"><span style="background-color: #f1f0f0;"><span style="font-size: 14px;">This weekend James Landless competes in the BNSF Britain's Strongest Man. I have been working with James on the run up to this competition to help manage his physical condition and enhance performance. Here I interview James on his journey so far... </span></span></span><br />
<span style="background: #f1f0f0; font-family: "segoe ui" , sans-serif; font-size: 10.5pt; line-height: 150%;"><br /></span>
<span style="background: #f1f0f0; font-family: "segoe ui" , sans-serif; font-size: 10.5pt; line-height: 150%;">1. Tell us about yourself. </span></div>
<div class="MsoNormal" style="line-height: 150%;">
<span style="background: #f1f0f0; font-family: "segoe ui" , sans-serif; font-size: 10.5pt; line-height: 150%;"><br /></span></div>
<div class="MsoNormal" style="line-height: 150%;">
<span style="background: #f1f0f0; font-family: "segoe ui" , sans-serif; font-size: 10.5pt; line-height: 150%;">Well I'm
a stone mason through the day and a strongman at night so they go hand in hand
with each other. Each one helping the other. Strength helps when I’m working, and stamina, flexibility and moving awkward objects helps the strongman
training . But my hobby is definitely my sport. Outside of strongman training
I enjoy socialising with friends.</span></div>
<div class="MsoNormal" style="line-height: 150%;">
<span style="background: #f1f0f0; font-family: "segoe ui" , sans-serif; font-size: 10.5pt; line-height: 150%;"><br /></span></div>
<div class="MsoNormal" style="line-height: 150%;">
<span style="background: #f1f0f0; font-family: "segoe ui" , sans-serif; font-size: 10.5pt; line-height: 150%;">2. Tell us about the highlight of your strongman career so far.</span></div>
<div class="MsoNormal" style="line-height: 150%;">
<span style="background: #f1f0f0; font-family: "segoe ui" , sans-serif; font-size: 10.5pt; line-height: 150%;"><br /></span></div>
<div class="MsoNormal" style="line-height: 150%;">
<span style="background: #f1f0f0; font-family: "segoe ui" , sans-serif; font-size: 10.5pt; line-height: 150%;">I was
drawn to the sport accidentally as I had always fancied doing some sort of
competition to push myself and I wasn't too keen on the dieting phase for
bodybuilding. So I thought I would have a go at strongman.</span><span class="3oh-"><b><span style="background: #0084ff; font-family: "segoe ui" , sans-serif; font-size: 10.5pt; line-height: 150%;"><o:p></o:p></span></b></span></div>
<div class="MsoNormal" style="line-height: 150%;">
<span style="background: #f1f0f0; font-family: "segoe ui" , sans-serif; font-size: 10.5pt; line-height: 150%;">
</span></div>
<div class="MsoNormal" style="line-height: 150%;">
<span style="background: #f1f0f0; font-family: "segoe ui" , sans-serif; font-size: 10.5pt; line-height: 150%;">The
highlight of my career would have to be when I won northern England's strongest
natural man for the first time. It came as a shock moving straight from novice
level to a high level of competition. At that time I had only been training for
6 months as a strongman and was quite raw on all the events.<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 150%;">
<span style="background: #f1f0f0; font-family: "segoe ui" , sans-serif; font-size: 10.5pt; line-height: 150%;"><br /></span></div>
<div class="MsoNormal" style="line-height: 150%;">
<span style="background: #f1f0f0; font-family: "segoe ui" , sans-serif; font-size: 10.5pt; line-height: 150%;">3. As Strongman training consists of a lot of lifting already, what type of supplementary training do you find necessary to do? What benefits have you seen from this training? </span></div>
<div class="MsoNormal" style="line-height: 150%;">
<span style="background: #f1f0f0; font-family: "segoe ui" , sans-serif; font-size: 10.5pt; line-height: 150%;"><br /></span></div>
<div class="MsoNormal" style="line-height: 150%;">
<span style="background: #f1f0f0; font-family: "segoe ui" , sans-serif; font-size: 10.5pt; line-height: 150%;"></span></div>
<div class="MsoNormal" style="line-height: 150%;">
<span style="background: #f1f0f0; font-family: "segoe ui" , sans-serif; font-size: 10.5pt; line-height: 150%;">I find that I benefit mostly by training body parts like a bodybuilder
would. For example I would train back by itself and hit deadlift as a compound
movement and pick 2-3 movements that would assist in building the back and strengthening
the deadlift. For example I would warm up on pulldowns, and deadlifts reps and
sets would vary week to week . Then I'd hit heavy barbell rows, pull ups and then
maybe if I was feeling like I wanted a bit more, I would do some hyper-extensions.</span><span class="3oh-"><b><span style="background: #0084ff; font-family: "segoe ui" , sans-serif; font-size: 10.5pt; line-height: 150%;"><o:p></o:p></span></b></span></div>
<div class="MsoNormal" style="line-height: 150%;">
<span style="background: #f1f0f0; font-family: "segoe ui" , sans-serif; font-size: 10.5pt; line-height: 150%;"><br /></span></div>
<div class="MsoNormal" style="line-height: 150%;">
<span style="background: #f1f0f0; font-family: "segoe ui" , sans-serif; font-size: 10.5pt; line-height: 150%;">4. What is your top tip for recovery?</span></div>
<div class="MsoNormal" style="line-height: 150%;">
<span style="background: #f1f0f0; font-family: "segoe ui" , sans-serif; font-size: 10.5pt; line-height: 150%;"><br /></span></div>
<div class="MsoNormal" style="line-height: 150%;">
<span style="background: #f1f0f0; font-family: "segoe ui" , sans-serif; font-size: 10.5pt; line-height: 150%;"></span></div>
<div class="MsoNormal" style="line-height: 150%;">
<span style="background: #f1f0f0; font-family: "segoe ui" , sans-serif; font-size: 10.5pt; line-height: 150%;">My best
advice for recovery would be eat, sleep, stretch and relax . My training has been
full on for 18 months now and I've realised that you need to switch off from it
and still make time for family and friends. Don't
worry about being a bit rough the next day and not being able to eat a big
breakfast. Building strength is a long process so balance is the key
to consistent training for progression in the sport.</span></div>
<div class="MsoNormal" style="line-height: 150%;">
<span style="background: #f1f0f0; font-family: "segoe ui" , sans-serif; font-size: 10.5pt; line-height: 150%;"><br /></span></div>
<div class="MsoNormal" style="line-height: 150%;">
<span style="background-color: #f1f0f0; font-family: "segoe ui", sans-serif; font-size: 10.5pt;">5. Can you summarise your own personal approach to training and nutrition?</span></div>
<div class="MsoNormal" style="line-height: 150%;">
<span style="background: #f1f0f0; font-family: "segoe ui" , sans-serif; font-size: 10.5pt; line-height: 150%;"><br /></span></div>
<div class="MsoNormal" style="line-height: 150%;">
<span style="background: #f1f0f0; font-family: "segoe ui" , sans-serif; font-size: 10.5pt; line-height: 150%;"></span></div>
<div class="MsoNormal" style="line-height: 150%;">
<span style="background: #f1f0f0; font-family: "segoe ui" , sans-serif; font-size: 10.5pt; line-height: 150%;">My
personal approach to training and nutrition is to look at my upcoming
competition, try and separate all the events into training days to suit body
parts. Then I’ll programme a session on a weekend where I do a couple of
movement events - something like stones or another loading event. </span><br />
<span style="background: #f1f0f0; font-family: "segoe ui" , sans-serif; font-size: 10.5pt; line-height: 150%;">As far as
nutrition goes I take it day by day aiming to hit around 50g protein per meal
and some healthy carbs and maybe a bit of fat.</span><span class="3oh-"><b><span style="background: #0084ff; font-family: "segoe ui" , sans-serif; font-size: 10.5pt; line-height: 150%;"><o:p></o:p></span></b></span></div>
<div class="MsoNormal" style="line-height: 150%;">
<span style="background: #f1f0f0; font-family: "segoe ui" , sans-serif; font-size: 10.5pt; line-height: 150%;"><br /></span></div>
<div class="MsoNormal" style="line-height: 150%;">
<span style="background: #f1f0f0; font-family: "segoe ui" , sans-serif; font-size: 10.5pt; line-height: 150%;">6. You used to compete in American Football. What have you learnt by playing the game and is there anything you feel you have reapplied when competing as a Strongman?</span></div>
<div class="MsoNormal" style="line-height: 150%;">
<span style="background: #f1f0f0; font-family: "segoe ui" , sans-serif; font-size: 10.5pt; line-height: 150%;"><br /></span></div>
<div class="MsoNormal" style="line-height: 150%;">
<span style="background: #f1f0f0; font-family: "segoe ui" , sans-serif; font-size: 10.5pt; line-height: 150%;"></span></div>
<div class="MsoNormal" style="line-height: 150%;">
<span style="background: #f1f0f0; font-family: "segoe ui" , sans-serif; font-size: 10.5pt; line-height: 150%;">From
playing American football I learned to be able to switch on and switch off
quickly which is great for strongman. Strongman competitions are quite long
and usually only consist of 5-6 events so you need to be able to switch on, smash
it, then switch of after to conserve energy and focus your mind on the next
event.</span></div>
<div class="MsoNormal" style="line-height: 150%;">
<span style="background: #f1f0f0; font-family: "segoe ui" , sans-serif; font-size: 10.5pt; line-height: 150%;"><br /></span></div>
<div class="MsoNormal" style="line-height: 150%;">
<span style="background: #f1f0f0; font-family: "segoe ui" , sans-serif; font-size: 10.5pt; line-height: 150%;">7. Your next competition is this weekend! Can you tell us a little about how you have been preparing for this competition? </span><span class="3oh-"><b><span style="background: #0084ff; font-family: "segoe ui" , sans-serif; font-size: 10.5pt; line-height: 150%;"><o:p></o:p></span></b></span></div>
<div class="MsoNormal" style="line-height: 150%;">
<span style="background: #f1f0f0; font-family: "segoe ui" , sans-serif; font-size: 10.5pt; line-height: 150%;"><br /></span></div>
<div class="MsoNormal" style="line-height: 150%;">
<span style="background: #f1f0f0; font-family: "segoe ui" , sans-serif; font-size: 10.5pt; line-height: 150%;"></span></div>
<div class="MsoNormal" style="line-height: 150%;">
<span style="background: #f1f0f0; font-family: "segoe ui" , sans-serif; font-size: 10.5pt; line-height: 150%;">I'm
preparing for my next competition by just slowly increasing weight so I
peak at the comp weights in competition. I take a laid-back approach and am
very careful in what I do. As soon as I get the events through for a competition I
will not do any unnecessary exercises or activities to avoid injury.</span></div>
<div class="MsoNormal" style="line-height: 150%;">
<span style="background: #f1f0f0; font-family: "segoe ui" , sans-serif; font-size: 10.5pt; line-height: 150%;"><br /></span></div>
<div class="MsoNormal" style="line-height: 150%;">
<span style="background: #f1f0f0; font-family: "segoe ui" , sans-serif; font-size: 10.5pt; line-height: 150%;"> 8. Do you have any future plans or goals within the sport of Strongman? </span></div>
<div class="MsoNormal" style="line-height: 150%;">
<span style="background: #f1f0f0; font-family: "segoe ui" , sans-serif; font-size: 10.5pt; line-height: 150%;"><br /></span></div>
<div class="MsoNormal" style="line-height: 150%;">
<span style="background: #f1f0f0; font-family: "segoe ui" , sans-serif; font-size: 10.5pt; line-height: 150%;"></span></div>
<div class="MsoNormal" style="line-height: 150%;">
<span style="background: #f1f0f0; font-family: "segoe ui" , sans-serif; font-size: 10.5pt; line-height: 150%;">My main
goal is to win Britain’s Strongest Natural Man just once then I will retire
from that organisation, take a year off while dropping around 3 stone (just to
make normal life/work easier). Then I will focus on more of a power-lifting
style training week e.g. deadlifts, squats and pressing (this will be the main
focus) and maybe once a month or so do a light run through of strongman events
to keep my hand in it.</span><br />
<span style="background: #f1f0f0; font-family: "segoe ui" , sans-serif; font-size: 10.5pt; line-height: 150%;"><br /></span>
<div style="text-align: center;">
<span style="background: #f1f0f0; font-family: "segoe ui" , sans-serif; font-size: 10.5pt; line-height: 150%;">Good luck to James this weekend competing! I am sure he will absolutely smash it!</span></div>
<div style="text-align: center;">
<span style="background: #f1f0f0; font-family: "segoe ui" , sans-serif; font-size: 10.5pt; line-height: 150%;"><br /></span></div>
<div style="text-align: center;">
<span style="background: #f1f0f0; font-family: "segoe ui" , sans-serif; font-size: 10.5pt; line-height: 150%;">If you fancy going to watch this competition then click <a href="https://www.facebook.com/events/1162296077249239/?acontext=%7B%22ref%22%3A%2222%22%2C%22feed_story_type%22%3A%2222%22%2C%22action_history%22%3A%22null%22%7D&pnref=story" target="_blank">here</a> to find the details.</span></div>
<span style="background: #f1f0f0; font-family: "segoe ui" , sans-serif; font-size: 10.5pt; line-height: 150%;"><br /></span>
<br />
<div style="text-align: center;">
<span style="background: #f1f0f0; font-family: "segoe ui" , sans-serif; font-size: 10.5pt; line-height: 150%;">Watch James lift on his Instagram account <a href="https://www.instagram.com/james_landless/" target="_blank">here</a>. </span></div>
</div>
<div class="MsoNormal" style="line-height: 150%;">
<div style="text-align: center;">
<span style="background: #f1f0f0; font-family: "segoe ui" , sans-serif; font-size: 10.5pt; line-height: 150%;"><br /></span></div>
</div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhrsP95n_wMspeh1l4tq9dzJzgcwsWbpUW3eSBZba3JgWssUSzSwRJULtGJmfknsuDJPQd6Y6qI4kZ9OoTrrWR854DNny4e5oOHZIX1j5me2rcaHZ76I8L1rGtCxHZzyRZyRh0BE296hsWy/s1600/james+l.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="719" data-original-width="960" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhrsP95n_wMspeh1l4tq9dzJzgcwsWbpUW3eSBZba3JgWssUSzSwRJULtGJmfknsuDJPQd6Y6qI4kZ9OoTrrWR854DNny4e5oOHZIX1j5me2rcaHZ76I8L1rGtCxHZzyRZyRh0BE296hsWy/s1600/james+l.jpg" /></a></div>
<div class="MsoNormal" style="line-height: 150%;">
<br /></div>
</div>
Anonymoushttp://www.blogger.com/profile/18314603612318645731noreply@blogger.com2tag:blogger.com,1999:blog-5983752765561161391.post-20037429984542556742017-07-12T09:16:00.001+01:002017-07-12T09:16:49.581+01:00I've Moved!<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj8ISoogUMjTZCG7AvaolbP-8v0H68ifBH4HBXYm7Eos27u3Q6jKTOeiRNw_XksEE3ViEo93RRJw93JuOVXayA5GVXV0KK8rhK4C4xwDoJcCwsCECwbkvU-1MEM-_RRN-vCBVWCMUZ0g_vd/s1600/I%2527ve+moved%2521.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="315" data-original-width="560" height="360" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj8ISoogUMjTZCG7AvaolbP-8v0H68ifBH4HBXYm7Eos27u3Q6jKTOeiRNw_XksEE3ViEo93RRJw93JuOVXayA5GVXV0KK8rhK4C4xwDoJcCwsCECwbkvU-1MEM-_RRN-vCBVWCMUZ0g_vd/s640/I%2527ve+moved%2521.png" width="640" /></a></div>
<h2>
<span id="goog_964440737"></span><span id="goog_964440738"></span></h2>
<h2>
I’ve moved!</h2>
<div class="MsoNormal">
<o:p></o:p></div>
<div class="MsoNormal">
Last week I have moved my
clinic to <a href="http://fsigym.com/" target="_blank">FSI</a> gym in North Shields, Tyne and Wear, a weightlifting gym which offers the top training facilitates in the North East. </div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<o:p></o:p></div>
<div class="MsoNormal">
I love the new environment and the great team to work
alongside. Its like one big playground!</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
I’m looking forward to working at the events which the gym holds,
such as <a href="http://fsigym.com/pages/newcastles-strongest-2017" target="_blank">Newcastle’s Strongest 2017</a> on 6<sup>th</sup> August. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Whilst in this new location I am looking forward to
developing <a href="http://gridironstrong.co.uk/" target="_blank">Gridiron Strong</a> and offering more services at Performance Sports Therapy. <br />
<!--[if !supportLineBreakNewLine]--><br />
<!--[endif]--><o:p></o:p></div>
<div class="MsoNormal">
Here are some photos of the new set up. Check it out!<o:p></o:p><br />
<br />
<div class="separator" style="clear: both; text-align: center;">
</div>
<br />
<div class="separator" style="clear: both; text-align: center;">
<img border="0" data-original-height="1600" data-original-width="1202" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh4U-nd9mI3MPSxf2JcbKh9mE2gbLjGBxAjWzzzwmMtD2IoYk_6G5oX8Q7nF8cz57DiLlVrv92ivDwWkw3Hva8AtjSHNmpjkqKgWqol8J7yHnLJRvjEgINzGKYWVq-aaAon-g9Sxn-vM0v9/s1600/P1230047.JPG" /></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiDtyr4Pgselk-Fky9bEl-guiwdT_7pw6n7aWWRozyBmYY3wzs2XUHY7oyrLXPL5oClTFebK5yyrEjr795vSB-NK5eDSziNut-mh4iWSrU9PGow0iGlsjskph6a_yyK9Ik1XW98AgbcUKVn/s1600/P1230048.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1600" data-original-width="1202" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiDtyr4Pgselk-Fky9bEl-guiwdT_7pw6n7aWWRozyBmYY3wzs2XUHY7oyrLXPL5oClTFebK5yyrEjr795vSB-NK5eDSziNut-mh4iWSrU9PGow0iGlsjskph6a_yyK9Ik1XW98AgbcUKVn/s1600/P1230048.JPG" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi4z-WUXHp7m-zfq9T_vM8vAxZr25mTg-XUMUo44ar8O_akfJ6Cca6-BIyBt4SMpeOmZuZnkjXfDLgrvxlfyBHoT9hHZBezR5hi-gnDl7_HxOTDzouEOnRrAhEyUXqxRRp-0GYEY7d_sOTI/s1600/P1230052.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1202" data-original-width="1600" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi4z-WUXHp7m-zfq9T_vM8vAxZr25mTg-XUMUo44ar8O_akfJ6Cca6-BIyBt4SMpeOmZuZnkjXfDLgrvxlfyBHoT9hHZBezR5hi-gnDl7_HxOTDzouEOnRrAhEyUXqxRRp-0GYEY7d_sOTI/s1600/P1230052.JPG" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgF_ecfRJdrHY1N3tZQ6A_7kY3su9Ij4vKJTT-9PUmCmydfcFE6xVJbuQr3ehLBhAVM6GpxldsH7XR5TeDmabyxaTei-VG7tAf4YRbMFbmdz8t9Aj1v_BJBUBvz-c6ZcKjfSoza_Na6vQNY/s1600/P1230058.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1202" data-original-width="1600" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgF_ecfRJdrHY1N3tZQ6A_7kY3su9Ij4vKJTT-9PUmCmydfcFE6xVJbuQr3ehLBhAVM6GpxldsH7XR5TeDmabyxaTei-VG7tAf4YRbMFbmdz8t9Aj1v_BJBUBvz-c6ZcKjfSoza_Na6vQNY/s1600/P1230058.JPG" /></a></div>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjVJa582j2NEK8NAC2HaekoxtWxktPrx5PGKFstJtbAEv_pxiJUEWYaR7bMYEnq1upcsyUaIPnJDOCHLFpl4ko8Y_xojBxrsjATA5F6qc4VCSk0bvR-KBUysQCIDTVbeQaYyMOi6lxN4TD2/s1600/P1230059.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1202" data-original-width="1600" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjVJa582j2NEK8NAC2HaekoxtWxktPrx5PGKFstJtbAEv_pxiJUEWYaR7bMYEnq1upcsyUaIPnJDOCHLFpl4ko8Y_xojBxrsjATA5F6qc4VCSk0bvR-KBUysQCIDTVbeQaYyMOi6lxN4TD2/s1600/P1230059.JPG" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEidhS7cEyhyphenhyphenKBNZzSeL_pebmXdSxAVTEl192KTGKE2-2sTJj9IPkG3X6O-CmYWBxr5Zs5bIXl6PNpDr3Yz5ki2ZOfaI2dZbhGMtCjxf4vjEuxLXvEXELMYbh_mkYfM0fDzWSl0GqYQ6qEjv/s1600/P1230062.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1202" data-original-width="1600" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEidhS7cEyhyphenhyphenKBNZzSeL_pebmXdSxAVTEl192KTGKE2-2sTJj9IPkG3X6O-CmYWBxr5Zs5bIXl6PNpDr3Yz5ki2ZOfaI2dZbhGMtCjxf4vjEuxLXvEXELMYbh_mkYfM0fDzWSl0GqYQ6qEjv/s1600/P1230062.JPG" /></a></div>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgm5tPnbqCMI5yfaGLiMpMmd7NNk8_8SUA0cH4vuMqvjQtrYva6IZO9VqI5ft9CyCufcKYJVpWik_d5w1yWaFulkoUzFnjrhXjocOkMda0dghykWWu2FBv8GmWCrPzKRssfG3DFqNnFn3Xe/s1600/P1230074.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1202" data-original-width="1600" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgm5tPnbqCMI5yfaGLiMpMmd7NNk8_8SUA0cH4vuMqvjQtrYva6IZO9VqI5ft9CyCufcKYJVpWik_d5w1yWaFulkoUzFnjrhXjocOkMda0dghykWWu2FBv8GmWCrPzKRssfG3DFqNnFn3Xe/s1600/P1230074.JPG" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
I’ve already been super busy since I’ve moved in so make
sure you <a href="http://performance-sports-therapy.blogspot.co.uk/p/contact.html" target="_blank">book</a> an appointment in early!<o:p></o:p></div>
<br />
<div class="MsoNormal">
<br /></div>
Anonymoushttp://www.blogger.com/profile/18314603612318645731noreply@blogger.com1Newcastle upon Tyne, UK54.978252 -1.617780000000038954.8325385 -1.9405035000000388 55.1239655 -1.2950565000000389tag:blogger.com,1999:blog-5983752765561161391.post-73920220740006831682017-06-13T09:15:00.000+01:002017-06-13T09:15:52.869+01:00Interview | Dance Student Zoe Norbury<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh6ADkBxMaoHjGTtEAZZ-C8GzOmdkacozn9R7wc0KGJEdjHeON_e5DAPBwioeHm1bEGkJOP__v6DYzWzih1iC2EhO6YIA83re-wmFnaLHuZjRF3eNk9CxCI6tmTzXQiUgYXHz_xru6AZcu9/s1600/Zoe.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="640" data-original-width="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh6ADkBxMaoHjGTtEAZZ-C8GzOmdkacozn9R7wc0KGJEdjHeON_e5DAPBwioeHm1bEGkJOP__v6DYzWzih1iC2EhO6YIA83re-wmFnaLHuZjRF3eNk9CxCI6tmTzXQiUgYXHz_xru6AZcu9/s1600/Zoe.jpg" /></a></div>
<span style="font-family: "calibri";"><i><br /></i></span>
<span style="font-family: "calibri";"><i><br /></i></span>
<span style="font-family: "calibri";"><i>Tell us about yourself</i></span><br />
<br />
<div style="margin: 0px 0px 11px;">
<span style="font-family: "calibri";">Hello!! My name is Zoe, I’m 20 years old and I study BA
(Hons) Dance at De Montfort University in Leicester. As well as being a lover
for contemporary dance, I also live for being active, whether that be throwing
weights in the gym and doing circuits, playing sports (I play Netball at uni)
or just getting outdoors, I must be up and doing something. I also have my own
little blog on Instagram and Wordpress where I share all things food, fitness
and life-related, spreading positivity and self-love every day. I am a huge
chocoholic and peanut butter addict so expect to see many pictures featuring
the two!</span></div>
<br />
<div style="margin: 0px 0px 11px;">
<br /></div>
<span style="font-family: "calibri";"><i>What type of supplementary training do you do?
What benefits have you seen from this training?</i></span><br />
<br />
<div style="margin: 0px 0px 11px;">
<span style="font-family: "calibri";">I find myself in the gym quite regularly, aiming to be there
3-4 times a week and ensuring I get in some rest days. I vary my training in
each workout, so one day I will focus on just weights for strength training,
slowly increasing the weights when I feel is needed. I will also do some
circuit training, adding in a mixture of weight, body-weight/plyometric
exercises to keep up my fitness and I just love feeling like a ninja. </span></div>
<br />
<div style="margin: 0px 0px 11px;">
<span style="font-family: "calibri";">Since beginning supplementary training, I’ve noticed a
variety of benefits. My strength has increased majorly – I’ve noticed that my
balance has improved and I’m able to control movements much more. Another
benefit is that my fitness feels are at a high, meaning that I am able to take
part in class without being out of breath easily and so can fully focus.</span></div>
<br />
<div style="margin: 0px 0px 11px;">
<br /></div>
<span style="font-family: "calibri";"><i>At what age or stage in your dance career did
you realise supplementary training was necessary?</i></span><br />
<br />
<div style="margin: 0px 0px 11px;">
<span style="font-family: "calibri";">I realised that it felt necessary when I was in my final
year of sixth form - pretty much when I started my whole journey into fitness
and healthy eating. I started with HIIT training and then was encouraged by Youtubers/bloggers, my dad (who was a personal trainer) and my older brother to
start introducing weights into my training. As the year went by I noticed how
much stronger and confident I was in my dance training. I was able to maintain
a good level of fitness, control my movements and balance, and I was able to
perform with more power. </span></div>
<br />
<div style="margin: 0px 0px 11px;">
<br /></div>
<span style="font-family: "calibri";"><i>Can you summarise your own personal approach to supplementary
training and nutrition?</i></span><br />
<br />
<div style="margin: 0px 0px 11px;">
<span style="font-family: "calibri";">My approach is to be balanced, and I am constantly preaching
this. I started my training the wrong way: overtraining, eating way too little
and restricting myself from foods if they weren’t ‘clean’. It took me a long time
to realise how wrong this was and I began to research more into how I should
train and rekindle my love for fitness and food. I now train at least 3-4 times
(sometimes 2 if I am busy) a week and if I feel like I am too tired or injured,
I listen to my body and make sure I rest. It is so crucial to allow our bodies
to recover! As with nutrition, I learnt that food is fuel and to not categorise
into ‘good’ or ‘bad’ which completely changed my mindset. I now make sure I am
eating enough food every day, ensuring that I eat plenty of carbs (the beauty
that gives us energy), protein and fats, as well as lots of veggies and
chocolate, of course. Everything in moderation and it’s all about finding your
own balance.</span></div>
<span style="font-family: "calibri";"><i>From your blog and Instagram it’s clear that you
love food! Can you tell us your favourite snack to nibble on between classes?</i></span><br />
<br />
<div style="margin: 0px 0px 11px;">
<span style="font-family: "calibri";">I love food!! It makes me happy and fuels my body! Most of
my technique classes are early morning so I always have breakfast which is a
huge feature on my Instagram – zoats (oats with courgette). I will have this
with a scoop of protein, berries, peanut butter and some form of chocolate (I
find that starting my day with some chocolate stops me from wanting to eat all
of it at the end of the day). If I have an afternoon class, I make sure I have
some carbs beforehand and I love bananas! Sweet, tasty and gives me energy for
the class.</span></div>
<br />
<div style="margin: 0px 0px 11px;">
<br /></div>
<span style="font-family: "calibri";"><i>How do you juggle your studies and make time for
supplementary training?</i></span><br />
<br />
<div style="margin: 0px 0px 11px;">
<span style="font-family: "calibri";">I always organise my weeks with my weekly planner. I write
down my timetabled classes and work the gym into it, making sure that I have
enough rest time but also time to let off steam in the gym. I aim to have gym
sessions on days when the technique class isn’t too intense otherwise my body
will be exhausted and injuries could occur.</span></div>
<br />
<div style="margin: 0px 0px 11px;">
<br /></div>
<span style="font-family: "calibri";"><i>As a student dancer do you feel you are
sufficiently educated and supported in injury care/management and methods to
reduce injury? </i></span><br />
<br />
<div style="margin: 0px 0px 11px;">
<span style="font-family: "calibri";">In all honesty, no. These topics aren’t sufficiently covered
on my course and it is down to us to research these topics if we wish to do so
(I tend to take out a couple of books from the library when I feel like I need
more information). We do learn about anatomy and physiology on my course,
however, it is more about the Alexander Technique and how we should direct
ourselves in order to be more at a mechanical advantage. I feel that learning
about injury care and safe dance practice should be enforced more onto any
dance course as not many student dancers (or even some professional dancers)
are entirely educated on how to reduce the risk of injury or how to treat them.
I would love to be able to have a career in this sector, I want to help others
take care of themselves.</span></div>
<br />
<div style="margin: 0px 0px 11px;">
<br /></div>
<span style="font-family: "calibri";"><i>Do you have a favourite exercise you’d like to
share? </i></span><br />
<br />
<div style="margin: 0px 0px 11px;">
<span style="font-family: "calibri";">Oh this is a tough one! I enjoy doing squats with the bar
because I love seeing my strength slowly increase, it amazes me how strong our
bodies are! However, I am a big lover of plyometric training and do love
different variations of burpees (e.g. regular, to the floor, with a sandbag)
and also lunge jumps! Call me crazy, but I love seeing how much endurance I
have and how powerful I am when jumping. It’s great for the legs and glutes,
and as dancers we need to have a strong base.</span></div>
<div style="margin: 0px 0px 11px;">
<span style="font-family: "calibri";"><br /></span></div>
<div style="margin: 0px 0px 11px; text-align: center;">
<span style="font-family: "calibri";"><i>Thanks to Zoe for a great insight into her life as a Dance degree student! So glad to hear of such a positive attitude to dancer health. But it certainly sounds like there is a need for better education on degree courses...</i></span></div>
<div style="margin: 0px 0px 11px; text-align: center;">
<span style="font-family: "calibri";">Find Zoe on social media <a href="https://healthystrawberryblog.wordpress.com/" target="_blank">here</a> and <a href="https://www.instagram.com/healthy.strawberry/" target="_blank">here</a>. </span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgZ3cEGDsybFGbcUqcOBF5qRavu1GdFNm71hmmVH0Ug3HqBYH5O-pFs6x0fMGAmWnljk_J7FS59Zb4kNvuRMqcxMMnAEYhYeldR7XdUxKMgbZaysFvgLgtgkzBkO93C9wdwaw0siIG4jXxZ/s1600/zoe.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="640" data-original-width="640" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgZ3cEGDsybFGbcUqcOBF5qRavu1GdFNm71hmmVH0Ug3HqBYH5O-pFs6x0fMGAmWnljk_J7FS59Zb4kNvuRMqcxMMnAEYhYeldR7XdUxKMgbZaysFvgLgtgkzBkO93C9wdwaw0siIG4jXxZ/s320/zoe.jpg" width="320" /></a></div>
<div style="margin: 0px 0px 11px; text-align: center;">
<span style="font-family: "calibri";"><br /></span></div>
<b></b><i></i><u></u><sub></sub><sup></sup><strike></strike><span style="font-family: "calibri";"></span>Anonymoushttp://www.blogger.com/profile/18314603612318645731noreply@blogger.com1Great Britain, United Kingdom53.7190281 -2.072783899999990444.1952286 -22.72708089999999 63.242827600000005 18.581513100000009tag:blogger.com,1999:blog-5983752765561161391.post-49466497764309245842017-06-07T11:27:00.000+01:002017-06-07T11:27:39.575+01:00Everyday care for the dancer’s feet<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhg8CCqW_b4stTSjneDnclg1lMVBK1KXylmHLuFASzk84mJ1JDh6Lku6L7p2QVWWf3dGZpNRngqoY7rAV4QbdRNsW_EyTAGpW6GmV_SP11yvtvWjaN5LViD1FyFV5qUnazMsHOSMczdvT_z/s1600/IMG_7938.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="703" data-original-width="1250" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhg8CCqW_b4stTSjneDnclg1lMVBK1KXylmHLuFASzk84mJ1JDh6Lku6L7p2QVWWf3dGZpNRngqoY7rAV4QbdRNsW_EyTAGpW6GmV_SP11yvtvWjaN5LViD1FyFV5qUnazMsHOSMczdvT_z/s1600/IMG_7938.JPG" /></a></div>
<div style="margin: 0px 0px 11px;">
<span style="font-family: "calibri";"><br /></span></div>
<div style="margin: 0px 0px 11px;">
<span style="font-family: "calibri";">The foot and ankle are a vulnerable area for the dancer,
accounting for 65% of all injuries within professional dancers and 53.4% within
elite pre-professional dance students. Dancers are constantly on their feet and
despite the effortless look, there is no doubt that this art puts incredible
strain on the lower limbs.<span style="margin: 0px;"> </span></span></div>
<div style="margin: 0px 0px 11px;">
<span style="font-family: "calibri";">A combination of flexibility, stability and dynamic strength
are required at the ankle and foot for a healthy dancer’s foot. However,
despite the intense training, injuries in this area are highly common. </span></div>
<div style="margin: 0px 0px 11px;">
<span style="font-family: "calibri";">Foot injuries can be caused by a number of factors
including;</span></div>
<div style="margin: 0px 0px 11px;">
<span style="font-family: "calibri";">•<span style="margin: 0px;"> </span>ill-fitting
shoes,</span></div>
<div style="margin: 0px 0px 11px;">
<span style="font-family: "calibri";">•<span style="margin: 0px;"> </span>an
increase of training intensity too quickly, </span></div>
<div style="margin: 0px 0px 11px;">
<span style="font-family: "calibri";">•<span style="margin: 0px;"> </span>poor
dance technique, </span></div>
<div style="margin: 0px 0px 11px;">
<span style="font-family: "calibri";">•<span style="margin: 0px;"> </span>over
training </span></div>
<div style="margin: 0px 0px 11px;">
<br /></div>
<div style="margin: 0px 0px 11px;">
<span style="font-family: "calibri";">Chronic injuries at the foot, due to overtraining, are more
common than acute injuries. </span></div>
<div style="margin: 0px 0px 11px;">
<span style="font-family: "calibri";">Below are some tips of how you can take care of your feet
each day, with an aim to prevent injury.</span></div>
<div style="margin: 0px 0px 11px;">
<br /></div>
<h3 style="margin: 0px 0px 11px;">
Everyday care </h3>
<div style="margin: 0px 0px 11px;">
<span style="font-family: "calibri";"><i>Remove the waddle</i></span></div>
<div style="margin: 0px 0px 11px;">
<span style="font-family: "calibri";">As a dancer it is very important to look after your feet
when outside of the studio. Dancers often adopt the dancers “waddle” out of
habit due to their turnout training. However, mechanically, the feet are not
designed to be turned outwards, therefore it is important to note when walking
and jogging to place your feet in parallel. </span></div>
<div style="margin: 0px 0px 11px;">
<span style="font-family: "calibri";"><i>Rest and recover</i></span></div>
<div style="margin: 0px 0px 11px;">
<span style="font-family: "calibri";">Additionally, allowing your feet to rest and recover is
highly important and beneficial, in order to help prevent injuries due to
overtraining. Possible ways of doing this is by soaking the feet, simply taking
the weight off your feet or having a massage in the arch of the foot and
Achilles tendon insertion. </span></div>
<div style="margin: 0px 0px 11px;">
<span style="font-family: "calibri";"><i>Wear the correct footwear</i></span></div>
<div style="margin: 0px 0px 11px;">
<span style="font-family: "calibri";">When buying shoes, ensure you wear properly fitted shoes. Not only dance shoes, but any casual pumps too. After a long day training you
do not want to put extra strain on your feet. I would suggest purchasing a
well-fitting pair of running trainers for these occasions. </span></div>
<div style="margin: 0px 0px 11px;">
<span style="font-family: "calibri";"><i>Prepare your feet</i></span></div>
<div style="margin: 0px 0px 11px;">
<span style="font-family: "calibri";">In the morning you might feel stiffness in the foot and
ankle. Why not prepare the feet first thing? Even before class? This will feel
like a breath of fresh air and help enhance movement quality. </span></div>
<div style="margin: 0px 0px 11px;">
<span style="font-family: "calibri";">Try this plantar fascia roll.</span></div>
<div style="margin: 0px 0px 11px;">
<span style="font-family: "calibri";">1.<span style="margin: 0px;"> </span>Using a
hockey ball, roll deeply into the plantar fascia on the foot for 2-3 minutes.
Ensure you cover the whole underside of the foot.</span></div>
<div style="margin: 0px 0px 11px;">
<span style="font-family: "calibri";">2.<span style="margin: 0px;"> </span>Repeat on
the other foot.</span><br />
<span style="font-family: Calibri;"><br /></span>
<span style="font-family: Calibri;">You'll feel like you're walking on air!</span></div>
<div style="margin: 0px 0px 11px;">
<span style="font-family: "calibri";">Strengthening the ankle and foot is highly important in
order to prevent fatigue, a leading cause in injury. View my article on
improving ankle strength <a href="http://performance-sports-therapy.blogspot.co.uk/2017/02/improving-ankle-strength-dance.html" target="_blank">here</a> and warming up the ankle and foot <a href="http://performance-sports-therapy.blogspot.co.uk/2017/02/improving-ankle-strength-dance.html" target="_blank">here</a>.</span></div>
<div style="margin: 0px 0px 11px;">
<span style="font-family: "calibri";"><i>Look after blisters</i></span></div>
<div style="margin: 0px 0px 11px;">
<span style="font-family: "calibri";">Blisters are a common complaint for ballet dancers caused by
moisture and repeated friction from (most commonly) pointe shoes. <a href="https://www.dancedirect.com/uk/product/bunheads-toe-tape-wrap" target="_blank">Taping</a>
susceptible areas of the feet can help prevent blisters yet don’t work 100% of
the time. </span></div>
<div style="margin: 0px 0px 11px;">
<span style="font-family: "calibri";">When blisters come up it is unadvisable to burst blisters.
Doing so could lead to infection. It is best to leave the blister to heal in
the open air, however dance class schedules and pain can restrict this. Therefore
you can drain a blister using a sterilised needle to ‘pop’ the blister. It is
important to keep the roof of the blister intact to allow as cover which will
help avoid infection. It is then best to cover this area with a clean dressing.
<span style="margin: 0px;"> </span></span></div>
<div style="margin: 0px 0px 11px;">
<span style="font-family: "calibri";"><i>Avoid bunions </i></span></div>
<div style="margin: 0px 0px 11px;">
<span style="font-family: "calibri";"><a href="https://www.dancedirect.com/uk/product/bunheads-bunion-guard" target="_blank">Toe spacers</a> or improvised toe spaces help to improve the
alignment of the big toe. I would recommend fixing these in place before class
with a bit of tape. </span></div>
<div style="margin: 0px 0px 11px;">
<span style="font-family: "calibri";">If you suffer from bunions then seek a good pointe shoe
fitter who can offer you a shoe with the correct support and angling to remove
pressure from the bunion. </span></div>
<div style="margin: 0px 0px 11px;">
<span style="font-family: "calibri";">At the end of the day have an <a href="http://www.physioroom.com/product/PhysioRoom.com_Ice_Bag/2009/39826.html" target="_blank">ice pack</a> to hand to sooth any
bunion pain.</span></div>
<div style="margin: 0px 0px 11px;">
<span style="font-family: "calibri";"><br /></span></div>
<span style="font-family: "calibri";"></span><br />
<div style="margin: 0px 0px 11px;">
</div>
<span style="font-family: "calibri";">
<div style="margin: 0px 0px 11px; text-align: center;">
Do you have any rituals you go through each day to look
after your feet? Let me know below!</div>
<div style="margin: 0px 0px 11px;">
</div>
<div style="margin: 0px 0px 11px;">
Photo credit: Rennison-Rae Photography</div>
<div style="margin: 0px 0px 11px;">
</div>
</span><br />
<div style="margin: 0px 0px 11px;">
<br /></div>
<div style="margin: 0px 0px 11px;">
<br /></div>
Anonymoushttp://www.blogger.com/profile/18314603612318645731noreply@blogger.com0England, UK52.3555177 -1.174319700000069142.4995277 -21.828616700000069 62.2115077 19.479977299999931tag:blogger.com,1999:blog-5983752765561161391.post-11192115800850676782017-05-30T10:19:00.001+01:002017-05-30T10:19:49.943+01:00Tegen Jewellery<div class="separator" style="clear: both; text-align: center;">
</div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj_JJXGzVP3VEkB1Wu4vHXVBj19RhpxkWOKSx_WR9ECzyu9oq-IdUceKEMeFcJ2TeZZzz0l2vwH0ynUd0yaz5OrjQQ2hM4Bga0JgvPLeYJI0sffdW711fwYWyn0Jmn8m45vIjxfYEfmdzBN/s1600/P1220507.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj_JJXGzVP3VEkB1Wu4vHXVBj19RhpxkWOKSx_WR9ECzyu9oq-IdUceKEMeFcJ2TeZZzz0l2vwH0ynUd0yaz5OrjQQ2hM4Bga0JgvPLeYJI0sffdW711fwYWyn0Jmn8m45vIjxfYEfmdzBN/s1600/P1220507.JPG" /></a></div>
<br />
<div class="separator" style="clear: both; text-align: center;">
</div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjzFSsoAOsqLlFjUH3lJ3QZPtkZUYCZY1Tixk5UN16prKQ7t2jvsyCXbu7TdvCYffNLNQRMN8VTbeRGCflJXsleEokizgJGhZAIdgHJi3OXGz1hsvktqc9AkwBF3KufwfrfY3FQeK1lc8Ry/s1600/P1220531.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjzFSsoAOsqLlFjUH3lJ3QZPtkZUYCZY1Tixk5UN16prKQ7t2jvsyCXbu7TdvCYffNLNQRMN8VTbeRGCflJXsleEokizgJGhZAIdgHJi3OXGz1hsvktqc9AkwBF3KufwfrfY3FQeK1lc8Ry/s1600/P1220531.JPG" /></a></div>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi9oXa1LjfGQWFatlHZuDh-tvfif0ZjG9jylnrW0stIcLobhB872SXK_3-VYf7T5NKF5_wW64rGEtan2ZD6NhRgD7yqvnFFE4GqPKMdxovYct89jg00oky7REQTRGKlSjklCdrZeKZzUzLo/s1600/P1220540.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi9oXa1LjfGQWFatlHZuDh-tvfif0ZjG9jylnrW0stIcLobhB872SXK_3-VYf7T5NKF5_wW64rGEtan2ZD6NhRgD7yqvnFFE4GqPKMdxovYct89jg00oky7REQTRGKlSjklCdrZeKZzUzLo/s1600/P1220540.JPG" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhbslhb0pdSy4aI3g5zkIr9GAUMeZXHPqtid1APjaqz5Q1RNpCENiSUVc1fpPJOVGf0L0NK9fYzQ0Jzazy-SaaxMabPeasgCd_0m_IMfDG16yOB0V1YHZcZ3zJaDvhLx-hU-WpjFPyCB_Vf/s1600/IMG_9609.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhbslhb0pdSy4aI3g5zkIr9GAUMeZXHPqtid1APjaqz5Q1RNpCENiSUVc1fpPJOVGf0L0NK9fYzQ0Jzazy-SaaxMabPeasgCd_0m_IMfDG16yOB0V1YHZcZ3zJaDvhLx-hU-WpjFPyCB_Vf/s1600/IMG_9609.JPG" /></a></div>
<br />
<div class="separator" style="clear: both; text-align: center;">
</div>
<div class="MsoNormal">
I found Tegen Jewellery during my Instagram scrolling in
2015 and was hooked by the unique designs of her rings. I love unique pieces of
jewellery and Tegen’s items are so beautiful! I’m not one for flashy or sparkly
pieces so love the earthy stones, simplistic casings and unique look. If I had
the fingers for it, I would purchase so many more!</div>
<div class="MsoNormal">
<o:p></o:p><br />
<br />
For my first item, I purchased a commissioned piece, a ring
with two stones of my own and Richards birth stone, pearl and opal. I can’t
wear rings everyday due to my line of work, so it feels extra special when I
get to slide the ring on!</div>
<div class="MsoNormal">
<br />
I was always slightly worried about getting an opal
as I’ve heard (and unsure whether this is correct), that opals can fall out of
their setting. My stones haven’t moved an inch in the 2 years I’ve had it!<br />
<br />
As
Tegen runs her business from Truro in Cornwall, we communicated about the
commission via email, with design drafts and measurements sent back and forth.
When the ring arrived I was over the moon! I will treasure it for a long time!<o:p></o:p><br />
<br /></div>
<div class="MsoNormal">
Last December I was lucky enough to win one of Tegen’s
Instagram competitions. I was sent three sea-themed rings, one of a starfish,
one of a shell and one sand dollar. My sister and mum have one each, and I the
other. It was a lovely Christmas treat! At the moment I wear my sea shell
alongside my commissioned ring. <o:p></o:p><br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgEDZG6jwQS58phJm9vA-qmago_4O2VYAo6BNaypELZxt393lKGM-VknBTiUF_DHilipuoBj5YrHmpSSK_bJQ_cvJMFlaomF5oWgrVXue-ZF6xnH5KbQNk0qPveiM3DfwXAizOTRRbPDMH0/s1600/P1210474.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1202" data-original-width="1600" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgEDZG6jwQS58phJm9vA-qmago_4O2VYAo6BNaypELZxt393lKGM-VknBTiUF_DHilipuoBj5YrHmpSSK_bJQ_cvJMFlaomF5oWgrVXue-ZF6xnH5KbQNk0qPveiM3DfwXAizOTRRbPDMH0/s1600/P1210474.JPG" /></a></div>
<br />
<br /></div>
<div class="MsoNormal">
Tegen Jewellery doesn’t just offer rings. Her collection also
includes: necklaces, anklets, wedding accessories, bracelets and ‘treasures of
old’. I love the option to purchase each piece in various metals, making your
own more unique. <o:p></o:p><br />
<br /></div>
<div class="MsoNormal">
With some money left over from Christmas I decided to treat
myself to the <a href="http://www.tegenjewellery.com/shop/earrings/mini-dangle-hoops/" target="_blank">silver mini dangle hoops</a>. I first saw these on surfer <a href="http://corinneevans.blogspot.co.uk/" target="_blank">Corinne Evans</a> and contacted Tegen as I loved them so much. Despite them not currently being
on her collection, Tegen was kind enough to make a pair for me. I’m looking to
seeing what interchangeable dangles will be available soon. I keep these earrings
in permanently and they cause me no trouble, unlike other earrings which I find
can irritate my skin.<o:p></o:p></div>
<div class="MsoNormal">
<br />
<br />
I hope to add to my collection of Tegen Jewellery as she creates new items. <br />
<br />
Here are my favourite pieces from her current collection -<o:p></o:p></div>
<div style="text-align: center;">
<br /></div>
<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjx20A4JDJNW08-GvBIIfvRk1SIDR4G-H-uZpLuBd7VjBvjiaLuOJ3f8whtPh9QAXUhhJWwVARNKaZv3OLud0F_v_98zu9TLykDGwFtOoG82fBykv-5oMWxnNEtUh1UldqbqwqEdZ7BoS4p/s1600/IMG_3897.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1400" data-original-width="1400" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjx20A4JDJNW08-GvBIIfvRk1SIDR4G-H-uZpLuBd7VjBvjiaLuOJ3f8whtPh9QAXUhhJWwVARNKaZv3OLud0F_v_98zu9TLykDGwFtOoG82fBykv-5oMWxnNEtUh1UldqbqwqEdZ7BoS4p/s320/IMG_3897.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><div class="MsoNormal" style="font-size: medium; text-align: start;">
<div style="text-align: center;">
Morvoren ring<o:p></o:p></div>
</div>
<div class="MsoNormal" style="font-size: medium; text-align: start;">
</div>
</td></tr>
</tbody></table>
<div style="text-align: center;">
<br /></div>
<div class="MsoNormal">
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgEtSA3GysyGVpIyoTFUMaWJtJn39QRZ-xhMwv1nEzgc4FR6PtwLKO2s3FOd51KlVSJp01OoXW15tFGIDffkOIeoKB9VPzSgOvIbR1cr6aeGBMUxz_lZHRTCbqOS0K2Y5AGSxa43ezX-UQU/s1600/IMG_3905.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1400" data-original-width="1400" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgEtSA3GysyGVpIyoTFUMaWJtJn39QRZ-xhMwv1nEzgc4FR6PtwLKO2s3FOd51KlVSJp01OoXW15tFGIDffkOIeoKB9VPzSgOvIbR1cr6aeGBMUxz_lZHRTCbqOS0K2Y5AGSxa43ezX-UQU/s320/IMG_3905.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><div class="MsoNormal" style="font-size: medium; text-align: start;">
<div style="text-align: center;">
Sirene medium v ring<o:p></o:p></div>
</div>
<div class="MsoNormal" style="font-size: medium; text-align: start;">
</div>
</td></tr>
</tbody></table>
<br /><br />
I also have another commission in mind…<o:p></o:p><br />
<br />
<div style="text-align: center;">
<br />
Find Tegen's treasures <a href="http://www.tegenjewellery.com/" target="_blank">here</a>.<br />
<br />
-E</div>
<br /><br /></div>
Anonymoushttp://www.blogger.com/profile/18314603612318645731noreply@blogger.com0Newcastle upon Tyne, UK54.978252 -1.617780000000038954.8325385 -1.9405035000000388 55.1239655 -1.2950565000000389tag:blogger.com,1999:blog-5983752765561161391.post-91835781579035341142017-05-17T14:28:00.000+01:002017-05-17T14:28:26.633+01:00Exploring Tynemouth by bike<div class="MsoNormal">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhRi5q5zJiZ7nS7z57IIk7oItjb2ocY-w9zwEfoVVyR5UKUsgVPhx6chZUuHIR4zQKlCi_rJ4BSu9h_s24mba55sLI76BvElaWftsiGl6SeBtU9sovxD5LCO5H1m9VrFqo4TGGbRBa8xaya/s1600/IMG_9368.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em; text-align: center;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhRi5q5zJiZ7nS7z57IIk7oItjb2ocY-w9zwEfoVVyR5UKUsgVPhx6chZUuHIR4zQKlCi_rJ4BSu9h_s24mba55sLI76BvElaWftsiGl6SeBtU9sovxD5LCO5H1m9VrFqo4TGGbRBa8xaya/s1600/IMG_9368.JPG" /></a></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Over the past few days I've had the delight of having my
sister visit. As well as both doing bits of work (finishing a uni project for
Alicia and business bits for me) we have managed to squeeze in some adventures!
A definite welcome break after the last two hectic weeks.</div>
<div class="MsoNormal">
<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Alicia arrived in Newcastle Central station early Monday
morning so of course we had to go for brunch! After wandering around looking
for a place that sold pancakes (we are still looking), we settled for a window
seat at the <a href="https://www.tynesidecinema.co.uk/food-drink/tyneside-bar-cafe" target="_blank">Tyneside Cinema café.</a><o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjY7qZPnh5ZfYpaCuTCc-Ekm2PsdN1NGnczzFCvG3_Rg0vGfJuiu0vl2Wvr10ZumXOt-UG6xOMbTW_WugT8bx9Lzdh5hyphenhyphenRCCgaohhhpnnfG0naenpLdcPl1SAdwygVKkQtLakQ83LhuoOAu/s1600/IMG_9214.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjY7qZPnh5ZfYpaCuTCc-Ekm2PsdN1NGnczzFCvG3_Rg0vGfJuiu0vl2Wvr10ZumXOt-UG6xOMbTW_WugT8bx9Lzdh5hyphenhyphenRCCgaohhhpnnfG0naenpLdcPl1SAdwygVKkQtLakQ83LhuoOAu/s1600/IMG_9214.JPG" /></a></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
We couldn’t shelter from the rain forever and so ventured
out to the shops where Alicia proceeded to purchase 4 pairs of sunglasses (she
has a shades obsession rather than handbags). I picked a pair up myself and we
headed to <a href="http://www.litandphil.org.uk/whats-on/" target="_blank">Lit and Phil library</a> near Central Station. I must go back when my
hands aren’t full of luggage and shopping!</div>
<div class="MsoNormal">
<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjUL5NYhAOsPvOmZ0fJyrC386HrCsiGNVLkCTtVknnqF66jl9GM9sRPWz5Wiy2Q0P4kVId4RchFV3e1X-p5MdzBIiIA2-KO4OflJ7S27GRpXOuraORmfJATGkTSy4QsrvN_uNfvOTxFQX6x/s1600/IMG_9244.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjUL5NYhAOsPvOmZ0fJyrC386HrCsiGNVLkCTtVknnqF66jl9GM9sRPWz5Wiy2Q0P4kVId4RchFV3e1X-p5MdzBIiIA2-KO4OflJ7S27GRpXOuraORmfJATGkTSy4QsrvN_uNfvOTxFQX6x/s1600/IMG_9244.JPG" /></a></div>
<br />
<div class="separator" style="clear: both; text-align: center;">
</div>
<div class="MsoNormal">
We spent what was rest of the day doing bits of work and
enjoying a bits and bobs dinner.</div>
<div class="MsoNormal">
<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg7QOKaAiS_bOXN846VHh8yK5SclkzBO1gwz4PBqAAURGXY1QSUuP-OlCwMiU4R5ImunxIV2sS4x0UrCOG3D0wGEVkF3A_1JztHPWP0xKqmNUbHj6jqrL08yWrkH2D9h2SYT0Ap9KyXOkIh/s1600/IMG_9299.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg7QOKaAiS_bOXN846VHh8yK5SclkzBO1gwz4PBqAAURGXY1QSUuP-OlCwMiU4R5ImunxIV2sS4x0UrCOG3D0wGEVkF3A_1JztHPWP0xKqmNUbHj6jqrL08yWrkH2D9h2SYT0Ap9KyXOkIh/s1600/IMG_9299.JPG" /></a></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Tuesday was a perfect day to spend exploring as the sun
decided to show itself. We took a trip to <a href="https://cullercoatsbikekayak.co.uk/kayak" target="_blank">Cullercoats bike and kayak hire</a> to
hire out cruisers (something that’s been on my to-do list for a good while).
The service at the store was excellent and we enjoyed our cycle along Tynemouth’s
coast-line. Next time I'll convince Alicia to try the tandem bike. And I must bring up my own bike from Essex so I can do more cycling!</div>
<div class="MsoNormal">
<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjEI81vaUQI03P5akcve8kXCW3bpG8WHkPq73t9ZRRHMuJ0lTMyFrNonhIzbBziCcWtBbvaof4AkX3aw_XTP79DJIcY6qc7uFlxaIO6i7usMjfsI6kJNMt77JNEYz3hBLrWHL9mYRNogRc7/s1600/IMG_9358.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjEI81vaUQI03P5akcve8kXCW3bpG8WHkPq73t9ZRRHMuJ0lTMyFrNonhIzbBziCcWtBbvaof4AkX3aw_XTP79DJIcY6qc7uFlxaIO6i7usMjfsI6kJNMt77JNEYz3hBLrWHL9mYRNogRc7/s1600/IMG_9358.JPG" /></a></div>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj0FcNOsCKUERzlEke0b3mPi-RhsihPpg_0_DIgVk1sjNOH_FmFWv1CpUZX-lacU1SqR6ydNAOYBzXGeMxL9WTZdR34STHygNWtEiHKkbx3upbZO5qbag-7TIchW36NIv1eJZC1xGtIHwFY/s1600/IMG_9367.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj0FcNOsCKUERzlEke0b3mPi-RhsihPpg_0_DIgVk1sjNOH_FmFWv1CpUZX-lacU1SqR6ydNAOYBzXGeMxL9WTZdR34STHygNWtEiHKkbx3upbZO5qbag-7TIchW36NIv1eJZC1xGtIHwFY/s1600/IMG_9367.JPG" /></a></div>
<br />
<div class="separator" style="clear: both; text-align: center;">
</div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjNbzwPT9ivTzRw4HZ3ApaPlQ5hk6cwmpm7-OtffnJq3j5kNNsMBYS__-mYbJdh9ah_6DdDsoDvDarJweAuby7t6yTYMGPouhKNVKs33Iocou17rpDmUUyfwx40YAqPXBIBEi4fy3V_-Ww_/s1600/IMG_9308.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjNbzwPT9ivTzRw4HZ3ApaPlQ5hk6cwmpm7-OtffnJq3j5kNNsMBYS__-mYbJdh9ah_6DdDsoDvDarJweAuby7t6yTYMGPouhKNVKs33Iocou17rpDmUUyfwx40YAqPXBIBEi4fy3V_-Ww_/s1600/IMG_9308.JPG" /></a></div>
<div class="MsoNormal">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhfmFah8RJNRJR0xoDHaQ9HAYAXkf0jE1bcjOZp1fboMU1GWhM-kYdh2zig4hRb40kINEuWfL6gA_WTvOb37nRb973wI9HPrZaypjOH8hELLzC93540jyeKc3UEftRQCRa2ldIOMRSv0Xwu/s1600/NYRA7932.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhfmFah8RJNRJR0xoDHaQ9HAYAXkf0jE1bcjOZp1fboMU1GWhM-kYdh2zig4hRb40kINEuWfL6gA_WTvOb37nRb973wI9HPrZaypjOH8hELLzC93540jyeKc3UEftRQCRa2ldIOMRSv0Xwu/s1600/NYRA7932.jpg" /></a></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
We took a stop at <a href="https://www.facebook.com/Dil-the-Bear-147503628735380/" target="_blank">Dill and the Bear</a> along Tynemouth high
street where we enjoyed iced frappes and a slice of banana and walnut bread –
heavenly! Then it was back to mine to finish off some work.</div>
<div class="MsoNormal">
<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjjgDJidyqveGfSVFxBQWIIbQWvqLMDWjxUGwp9f3YYbU-15ammqqHO3LR_C8PvXjrnMSApeIUrFnMTisfgSAGRkFWQP-YjM64A2s5Nx4cs-q9069sqGuzkgj90yFx8eSQRjhREPNkBtGyr/s1600/IMG_9384.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjjgDJidyqveGfSVFxBQWIIbQWvqLMDWjxUGwp9f3YYbU-15ammqqHO3LR_C8PvXjrnMSApeIUrFnMTisfgSAGRkFWQP-YjM64A2s5Nx4cs-q9069sqGuzkgj90yFx8eSQRjhREPNkBtGyr/s1600/IMG_9384.JPG" /></a></div>
<div class="MsoNormal">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgJp_aSFDkgkpXf6agy-Hu_LXUz-OMNfhuF4JxfcHqDRKEEqNOvvZt5vp_6Mdpq7T3Morj01z9geqZgMVrxC_jwep89KESir6JDK0s6MT7aqFjw7-giiFS7YlC01yBw8Rilqci2JXGvNk5Q/s1600/IMG_9408.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgJp_aSFDkgkpXf6agy-Hu_LXUz-OMNfhuF4JxfcHqDRKEEqNOvvZt5vp_6Mdpq7T3Morj01z9geqZgMVrxC_jwep89KESir6JDK0s6MT7aqFjw7-giiFS7YlC01yBw8Rilqci2JXGvNk5Q/s1600/IMG_9408.JPG" /></a></div>
<div class="MsoNormal">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhIiq9WfNdh9WYFjT93lIRTGBbHftl-8WF3Jj3Fn7UMA1IbFw9CgohRSsYv7g0tllpQHIj_Wuq4Fw0Lc7IUEQnqNaKl_Oe2Ygc1JBEtFlnDTPVCgyuuOZicsUbDqoBav__btl4_zHbFrWjR/s1600/IMG_9395.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhIiq9WfNdh9WYFjT93lIRTGBbHftl-8WF3Jj3Fn7UMA1IbFw9CgohRSsYv7g0tllpQHIj_Wuq4Fw0Lc7IUEQnqNaKl_Oe2Ygc1JBEtFlnDTPVCgyuuOZicsUbDqoBav__btl4_zHbFrWjR/s1600/IMG_9395.JPG" /></a></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
In the evening, once Richard was back from work we went back
to Tynemouth to enjoy dinner at <a href="http://www.lolajeans.co.uk/" target="_blank">Lola Jeans</a>. Alicia and Richard had burgers while I enjoyed my favourite salmon super food salad. We then took a long walk along King
Edwards bay and Longsands beach enjoying the beautiful sunset and smooth sea
until we made it to the <a href="https://www.facebook.com/surfcafe.tynemouth" target="_blank">Surf Café</a> to enjoy the live acoustic music.</div>
<div class="MsoNormal">
<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjP55YvMs9eVobZiBVvF-axUUiLKwb7ZlHpqR75hRPizqGIpB6PI09WcwnWTI-OLU-M2TcoYniFWCBm_Bbv_mYRQxXKzM6KjAEAp6xVHaFw_XgU8HnVfHqfqNSjUpN3w2luhQ4T3nUvsf6-/s1600/IMG_9483.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjP55YvMs9eVobZiBVvF-axUUiLKwb7ZlHpqR75hRPizqGIpB6PI09WcwnWTI-OLU-M2TcoYniFWCBm_Bbv_mYRQxXKzM6KjAEAp6xVHaFw_XgU8HnVfHqfqNSjUpN3w2luhQ4T3nUvsf6-/s1600/IMG_9483.JPG" /></a></div>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgzhSK-GxyDI392SK6Trg7osQ89wzUIa0aC-QHUT-ErQwkBQMkDrnqoBHrhUqMbNhZySYxRcm1h-cOsHUC-N3NOo9UVw3UIBOIiE0vX4tjjdtcD8jFyvrjZZo5QgaRQsqu9c90nHb691Qvl/s1600/IMG_9510.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgzhSK-GxyDI392SK6Trg7osQ89wzUIa0aC-QHUT-ErQwkBQMkDrnqoBHrhUqMbNhZySYxRcm1h-cOsHUC-N3NOo9UVw3UIBOIiE0vX4tjjdtcD8jFyvrjZZo5QgaRQsqu9c90nHb691Qvl/s1600/IMG_9510.JPG" /></a></div>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg5gp_N5palvO5fXjaes3BPEUJBx37K9rptnXc_IGJfb8AADLfqWgK-pXsZMaq7CJ-kqzkeHX30xHY3CN_KjRTUek8kD7IJtrJNPEmmSzV05gKvDuTS32x5ohBzLvl0UfsKkfAoJpOodiCD/s1600/IMG_9580.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg5gp_N5palvO5fXjaes3BPEUJBx37K9rptnXc_IGJfb8AADLfqWgK-pXsZMaq7CJ-kqzkeHX30xHY3CN_KjRTUek8kD7IJtrJNPEmmSzV05gKvDuTS32x5ohBzLvl0UfsKkfAoJpOodiCD/s1600/IMG_9580.JPG" /></a></div>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg4KjVOmQB5VlEOmVZXpPEIjSX_lepn3gChymzrsHsv4VMy-Ef1H6e2qrS1ToRMxBCGwtT0imIiZebVE4BqqeNz1i2UwJlkynk-bCLGnue0pO7BKP0XqEZCfJkuGCuPJa7jcc3USqhn3MEc/s1600/IMG_9582.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg4KjVOmQB5VlEOmVZXpPEIjSX_lepn3gChymzrsHsv4VMy-Ef1H6e2qrS1ToRMxBCGwtT0imIiZebVE4BqqeNz1i2UwJlkynk-bCLGnue0pO7BKP0XqEZCfJkuGCuPJa7jcc3USqhn3MEc/s1600/IMG_9582.JPG" /></a></div>
<br />
<div class="separator" style="clear: both; text-align: center;">
</div>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi60UWZdZwZibRQYwt8wUwLnu7KBE46du-zNURvyWp0O5FtdjVgu8ADIvzRmhyphenhyphenZCIcSsUDcuKe-EVKcCgQlydRyeUapBB1oe9Vj9of0jdU3biWmeCgfrKer-TsfUuo3tSyVMbZ0Eb2T_fJU/s1600/IMG_9471.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi60UWZdZwZibRQYwt8wUwLnu7KBE46du-zNURvyWp0O5FtdjVgu8ADIvzRmhyphenhyphenZCIcSsUDcuKe-EVKcCgQlydRyeUapBB1oe9Vj9of0jdU3biWmeCgfrKer-TsfUuo3tSyVMbZ0Eb2T_fJU/s1600/IMG_9471.JPG" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhoC27XP7R5EH3Yi8kRfcyus7-y6n_wVhYyOBvavQ6qtauqubJHcxNBpCnK7p1kjqd2ORmVwfc7zdXSYfrJpZ-ITHz4nWMRddi8u1CvQmDJdmTKpQe-6h4WIOwJS6QCLLsONibeTF05E_gI/s1600/IMG_9583.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhoC27XP7R5EH3Yi8kRfcyus7-y6n_wVhYyOBvavQ6qtauqubJHcxNBpCnK7p1kjqd2ORmVwfc7zdXSYfrJpZ-ITHz4nWMRddi8u1CvQmDJdmTKpQe-6h4WIOwJS6QCLLsONibeTF05E_gI/s1600/IMG_9583.JPG" /></a></div>
<br />
<div class="MsoNormal">
Two brilliant days spent with the younger sister and
enjoying what the local area has to offer! Hopefully it won’t be too long until
I get to see Alicia again!</div>
<div class="MsoNormal">
<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal" style="text-align: center;">
-Ellie</div>
<div class="MsoNormal" style="text-align: center;">
<br /></div>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiTigh5AjpQOkLYpVSwt5XAC-EZR9wtPSTu4Nedzgx7aUKUG3uXKXcKWRI7VUqVxHYH1L3NgYMIdbPt1jP0Mo0wmKC6_PC6yXt0j0taGJ9jwb3wuEpooFPujckEk6GbCr088_av488osvgg/s1600/VROY9520.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiTigh5AjpQOkLYpVSwt5XAC-EZR9wtPSTu4Nedzgx7aUKUG3uXKXcKWRI7VUqVxHYH1L3NgYMIdbPt1jP0Mo0wmKC6_PC6yXt0j0taGJ9jwb3wuEpooFPujckEk6GbCr088_av488osvgg/s1600/VROY9520.jpg" /></a></div>
<div class="MsoNormal">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
</div>
<div class="MsoNormal">
<o:p><br /></o:p></div>
Anonymoushttp://www.blogger.com/profile/18314603612318645731noreply@blogger.com1Newcastle upon Tyne, UK54.978252 -1.617780000000038954.8325385 -1.9405035000000388 55.1239655 -1.2950565000000389tag:blogger.com,1999:blog-5983752765561161391.post-83362332701157839232017-05-03T11:44:00.001+01:002017-05-03T11:46:08.685+01:00Dealing with a severe ankle sprain <div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiYPYVQEAQKVfuvXbUdOLXkghk60bi0n8kLEzXCp7qY9oOtgTry2oIVW2pH4OJSgL_VpqXrbM_Jmt9B4-RSv01pEgdqb6MGeMTqVnoifNNlJ1Xiq_yOPyGhcfaA1vBBN5llUxUpvG4HAsjP/s1600/18290034_10210970831525005_2024684488_o.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiYPYVQEAQKVfuvXbUdOLXkghk60bi0n8kLEzXCp7qY9oOtgTry2oIVW2pH4OJSgL_VpqXrbM_Jmt9B4-RSv01pEgdqb6MGeMTqVnoifNNlJ1Xiq_yOPyGhcfaA1vBBN5llUxUpvG4HAsjP/s1600/18290034_10210970831525005_2024684488_o.jpg" /></a></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Four weeks yesterday I seriously sprained my ankle. Trust me
to do such a thing whilst trying to perform an exercise to build reaction and
strength in the muscles surrounding the ankle joint! *face palm* It was totally
my fault and not something I will do again!</div>
<div class="MsoNormal">
<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Having had a very exciting meeting I wasn’t keeping track of
the time and consequently had to race (within the speed limits) to reach that
evenings rugby clinic. Still buzzing from the meeting and disappointed at
myself for not keeping track of the time I wasn’t focused sufficiently to
perform a complex exercise (I got caught up in a 12-inch hurdle whilst
performing lateral ankle hops.) You live and learn eh! Good thing I wasn’t
coaching a large group at the time!<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
</div>
At first I was in so much pain and worried as I couldn’t
move my foot. (I hadn’t sprained my ankle since I was in primary school so the
pain felt very alien). Thankfully my boyfriend Richard was there training with
me and able to calm me down and carry me back inside. Having had a great number
of injuries himself, Richard took on the role of therapist and could assess my
ankle without much prompting from me (A sports therapist in the making
perhaps?)! The injury didn’t seem too severe in that nothing was broken but instead
a lot of soft tissue damage had been done. I’d fallen into a
plantarflexion/inversion position so a lot of anterior structures had been
damaged. I placed it at a severe grade 2 injury, and hobbled my way home for
immediate treatment.<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEggXHiL_VkVkGSghQHU6inGwMr27CJXnFTY0XU9pYrRgR0C249ZDCwa4NWBAOK__b6f6f-wYmonPBekD8dxqSW2Nbnswku89aFijTY3ZF_50kPBbBlRtYl0rQUjGuUKO8fClM3z3fwoAjPL/s1600/IMG_8274.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEggXHiL_VkVkGSghQHU6inGwMr27CJXnFTY0XU9pYrRgR0C249ZDCwa4NWBAOK__b6f6f-wYmonPBekD8dxqSW2Nbnswku89aFijTY3ZF_50kPBbBlRtYl0rQUjGuUKO8fClM3z3fwoAjPL/s1600/IMG_8274.JPG" /></a></div>
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiQMG4HjJDodb8-gkg3_HQWASAdi885vpDfPA0jr5qTkTc81y-MZK0FdxcbMcdBq-HBi_54htzmo3EUdE7j5zZU7J91is_SbVS0Xy3Xgxf08Bbd65EnwG_wdSdlh_78qmxdJR-VjgC0GB4h/s1600/IMG_8280.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiQMG4HjJDodb8-gkg3_HQWASAdi885vpDfPA0jr5qTkTc81y-MZK0FdxcbMcdBq-HBi_54htzmo3EUdE7j5zZU7J91is_SbVS0Xy3Xgxf08Bbd65EnwG_wdSdlh_78qmxdJR-VjgC0GB4h/s1600/IMG_8280.JPG" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Immediate swelling</td></tr>
</tbody></table>
<div class="MsoNormal">
Over the next few hours/days the ankle swelled up quite
significantly and bruising of a beautiful violet blue developed! I used the
R.I.C.E protocol of rest, ice, compression and elevation for a good 10 days
straight, and tried to keep off my feet as much as possible. This admittedly
wasn’t as much as I ideally would have since my parents were visiting and I
wished to show them around rather than be stuck indoors, but I survived!</div>
<div class="MsoNormal">
<br /></div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhyE6QN_pUj5jHWsWbnw9VEx36-dXQSL-DtI1NWAw7Aq7A7SKKLCeiuRHW-YTA4PoIFqCPJUt-rPZVbYb5N3cYqtpNB-HZ4iUbgynY_vLgpBc0oVTbgKchbhiti-F7YFjxg_RMqP6hyphenhyphene5Bl/s1600/IMG_8282.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhyE6QN_pUj5jHWsWbnw9VEx36-dXQSL-DtI1NWAw7Aq7A7SKKLCeiuRHW-YTA4PoIFqCPJUt-rPZVbYb5N3cYqtpNB-HZ4iUbgynY_vLgpBc0oVTbgKchbhiti-F7YFjxg_RMqP6hyphenhyphene5Bl/s1600/IMG_8282.JPG" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Richard applying Kinesio Tape</td></tr>
</tbody></table>
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiVAeXb1xLtM_8RW2I4ZeGir5vdtKq-VwbiPogKJNcvEHJCwzZD0yhbwwPwG4Zp6ukoAvfxgeVK4APC4ZQ-9LF9qgRZnGCIUJ33s8LmeNNib0Y9SMvp8ZZS4OJoBBdEWRptxfibipG4VijL/s1600/IMG_8285.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiVAeXb1xLtM_8RW2I4ZeGir5vdtKq-VwbiPogKJNcvEHJCwzZD0yhbwwPwG4Zp6ukoAvfxgeVK4APC4ZQ-9LF9qgRZnGCIUJ33s8LmeNNib0Y9SMvp8ZZS4OJoBBdEWRptxfibipG4VijL/s1600/IMG_8285.JPG" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Rest, Ice, Compression, Elevation</td></tr>
</tbody></table>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiyWAwS3iqw46S7z0CnYcb5rBEB7Y_65V6s1MDuMun_u10d3Um8GXDXv3WmATr-mpqBKNQfBSgOi_7yw0m8Pij3KEt4NkcLNxFY70nIwVdLskbJbOxgw05r6cTgGRuXfPZ5XZwxfGHTxOHI/s1600/IMG_8294.JPG" style="margin-left: auto; margin-right: auto;" /></td></tr>
<tr><td class="tr-caption" style="text-align: center;">The swelling was pretty significant!</td></tr>
</tbody></table>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiyWAwS3iqw46S7z0CnYcb5rBEB7Y_65V6s1MDuMun_u10d3Um8GXDXv3WmATr-mpqBKNQfBSgOi_7yw0m8Pij3KEt4NkcLNxFY70nIwVdLskbJbOxgw05r6cTgGRuXfPZ5XZwxfGHTxOHI/s1600/IMG_8294.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"></a><br /></div>
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiyWAwS3iqw46S7z0CnYcb5rBEB7Y_65V6s1MDuMun_u10d3Um8GXDXv3WmATr-mpqBKNQfBSgOi_7yw0m8Pij3KEt4NkcLNxFY70nIwVdLskbJbOxgw05r6cTgGRuXfPZ5XZwxfGHTxOHI/s1600/IMG_8294.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"></a><br />
<div class="MsoNormal">
In addition to using a crepe bandage with horse-shoe padding to encourage a
greater decrease in swelling, I used <a href="http://www.kinesiotaping.co.uk/" target="_blank">Kinesio Tape</a> to help lymphatic drainage.
Again Richard put his therapist skills to good use! The effects of this tape were
most evident in the bruising, where on removal you could see where the tape had
once laid (small thin .5cm lines no longer the colour of the bruising).</div>
<div class="MsoNormal">
<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgtZeY03C5OT5I7ssrRuugtV01LG79m2VN1L7-sdIeb25Bj8BXycoahBhDYjqLUCcoEnbOvB0aO_3xSNtMiw_rGSEidg5Jep_fnfnAKx7OOHfXTl4SJPqnQ4hdCmd0rcl_QiyRj2JQ_Ncne/s1600/IMG_8308.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgtZeY03C5OT5I7ssrRuugtV01LG79m2VN1L7-sdIeb25Bj8BXycoahBhDYjqLUCcoEnbOvB0aO_3xSNtMiw_rGSEidg5Jep_fnfnAKx7OOHfXTl4SJPqnQ4hdCmd0rcl_QiyRj2JQ_Ncne/s1600/IMG_8308.JPG" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjdpqz-92fFIhv9YX_vgsS-HX4SdULfcm8VU6R7S37kUOWQwKd2fL616zT9oYmXYadVNJanPIcfpOe1LLpJ79MDvDQfwj8o6g4z9QIYQMfoDlTZPS8hc9Jl_va3WlXQUWTIrBaQoJpSddUf/s1600/IMG_8306.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjdpqz-92fFIhv9YX_vgsS-HX4SdULfcm8VU6R7S37kUOWQwKd2fL616zT9oYmXYadVNJanPIcfpOe1LLpJ79MDvDQfwj8o6g4z9QIYQMfoDlTZPS8hc9Jl_va3WlXQUWTIrBaQoJpSddUf/s1600/IMG_8306.JPG" /></a></div>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjt03CN1HObsxaUa61fyNwOW0E2p2z9KdOobnlnbxOQegxM9lTJKEInWVlYD7n5cSbROHiFtsTcS54XRYbZMOb6Qzw2Qx9oxMG4kQJYKD7mH3Eo0RDjRE3SjFURrmPLs9DuUUZWzF75PeEI/s1600/IMG_8321.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjt03CN1HObsxaUa61fyNwOW0E2p2z9KdOobnlnbxOQegxM9lTJKEInWVlYD7n5cSbROHiFtsTcS54XRYbZMOb6Qzw2Qx9oxMG4kQJYKD7mH3Eo0RDjRE3SjFURrmPLs9DuUUZWzF75PeEI/s1600/IMG_8321.JPG" /></a></div>
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjWPEGxhqKfiGqerED35IDhrTmk4s2NVcKIhEgO9cnEhX4c52b3afR_i4GuM4izol3Eiuu9OCHLR8ieNj2LY5_xef7wyNXb2owcMISNgbuFQJKAFLmTP-i2rALx5P1WqUidedbCJg7LlBvw/s1600/IMG_8336.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjWPEGxhqKfiGqerED35IDhrTmk4s2NVcKIhEgO9cnEhX4c52b3afR_i4GuM4izol3Eiuu9OCHLR8ieNj2LY5_xef7wyNXb2owcMISNgbuFQJKAFLmTP-i2rALx5P1WqUidedbCJg7LlBvw/s1600/IMG_8336.JPG" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">I had some beautiful bruising!</td></tr>
</tbody></table>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="MsoNormal">
In the weeks prior to this injury, training had been going
well and so this caused me the most frustration. However I have managed to
adjust my training accordingly. For the first week I laid off training legs
completely, only concentrating on my upper body – fun and frustrating at the
same time. Slowly but surely I have gradually been working the ankle through
proprioceptive work on the ground and then on un-even surfaces. At 14 days the
ankle was still too painful to perform general resistance work with therabands
so I stopped and moved on. Listening to your body following an injury is key to
progress and not regress. I have finally managed to get back squatting by
performing front squats as this doesn’t cause any pain at the ankle. Back
squats however are another matter. I tried this exercise first, but found that
my ankle was uncomfortable and consequently changed my form. I wasn’t having
that! So I tried loading from the front i.e. front squats. Flexible training at
its best!</div>
<div class="MsoNormal">
<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjZ4GH69Sr_NM8A5-YkFUsPoXKOFZSmeb4k_T9sJE4VYQUkXS42TrXyLA3yaaZparO2NM6GL5VYszXqZfW984BixRgsHe6UJ_lVu7929kJgMLiQYQccDJmjslxCpsyY4SgqRDM6sb_WresK/s1600/18318559_10210970831725010_1722264394_o.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjZ4GH69Sr_NM8A5-YkFUsPoXKOFZSmeb4k_T9sJE4VYQUkXS42TrXyLA3yaaZparO2NM6GL5VYszXqZfW984BixRgsHe6UJ_lVu7929kJgMLiQYQccDJmjslxCpsyY4SgqRDM6sb_WresK/s1600/18318559_10210970831725010_1722264394_o.jpg" /></a></div>
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjLPv9blAwI9O7Fs3y3JlAAXG16UxZjb2oUm2tN897sz4uwWkE2mqb8aT3itGEK2b6bH-ASP5hjpzfKjvsL9geubrR0J3iE4L4PMrT6ahq6_kZUzlBECchyphenhypheneMIyL2HdWbP0mA8u1tAEP-ZF/s1600/18339140_10210970831765011_699516525_o.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjLPv9blAwI9O7Fs3y3JlAAXG16UxZjb2oUm2tN897sz4uwWkE2mqb8aT3itGEK2b6bH-ASP5hjpzfKjvsL9geubrR0J3iE4L4PMrT6ahq6_kZUzlBECchyphenhypheneMIyL2HdWbP0mA8u1tAEP-ZF/s1600/18339140_10210970831765011_699516525_o.jpg" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Rehabilitation begins!</td></tr>
</tbody></table>
<div class="MsoNormal">
Thank you to <a href="http://www.rennisonraephotography.com/" target="_blank">Chris Rennison-Rae</a> for allowing me to change
the nature of our recent shoots due to the injury. Dancing on pointe and
jumping around are not ideal with a poorly ankle! And I think the alternative
photos turned out quite nicely!</div>
<div class="MsoNormal">
<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjU_BM-PhLg8qjDQr0f70SCj2v6HE7Q8ieMk3_G0MDuRvGg1RSlMrvD3g_MI4BsBeHB2B1VnNd__TDOyKj3mKrkm4CfYFZY4q6vpWL6MFUtT-wdJgfFkf6hZ_CwognHAS8GuspUQSclPL-n/s1600/IMG_8685.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjU_BM-PhLg8qjDQr0f70SCj2v6HE7Q8ieMk3_G0MDuRvGg1RSlMrvD3g_MI4BsBeHB2B1VnNd__TDOyKj3mKrkm4CfYFZY4q6vpWL6MFUtT-wdJgfFkf6hZ_CwognHAS8GuspUQSclPL-n/s1600/IMG_8685.JPG" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">You can see my swollen ankle if you look closely!</td></tr>
</tbody></table>
<div class="MsoNormal">
Four weeks in and the swelling has almost disappeared but
what remains seems to be within the joint itself. Actively placing the foot in
demi-point and pointing the toes/ankle is now possible. I am also able to jog
without pain but springing off one foot is not yet comfortable. With swelling
still present in the joint I am continuing to follow the R.I.C.E protocol and
hope that I can up my rehabilitation soon. I expect it to take another 2 weeks
to fully recover. Then I think I might try my hand at some running along our
beautiful coastline. </div>
<div class="MsoNormal">
<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal" style="text-align: center;">
- E</div>
<div class="MsoNormal">
</div>
<div class="MsoNormal" style="text-align: center;">
<br /></div>
Anonymoushttp://www.blogger.com/profile/18314603612318645731noreply@blogger.com13Newcastle upon Tyne, UK54.978252 -1.617780000000038954.8325385 -1.9405035000000388 55.1239655 -1.2950565000000389tag:blogger.com,1999:blog-5983752765561161391.post-33460262080547748502017-03-23T11:28:00.001+00:002017-03-23T11:28:55.855+00:00My Top 20 Workout Tunes<div class="MsoNormal">
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj_-mwzmUOJsGwhITUOr1g2vW-6xlrlC623kt93VhC4etqp-uQTs-ktbCniZBRO5GJ9nFAo8tjQENzNDe7l4I2w_yMN2Ar6w3ujUWAR3ltHhRZ_zv-nZrNS866Bk8_F_O91WbdCDsaBwkio/s1600/ipod2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj_-mwzmUOJsGwhITUOr1g2vW-6xlrlC623kt93VhC4etqp-uQTs-ktbCniZBRO5GJ9nFAo8tjQENzNDe7l4I2w_yMN2Ar6w3ujUWAR3ltHhRZ_zv-nZrNS866Bk8_F_O91WbdCDsaBwkio/s1600/ipod2.jpg" /></a></div>
<br />
<br /></div>
<div class="MsoNormal">
There is nothing better than a good workout listening to
some top tunes. Good music can seriously change my mood and up my workout! <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
I have a little routine I follow each time I go into the
gym. On the way there I like to walk/drive in silence to focus on the task ahead. Then once in the building I strip off the extra layers (down jacket, tracksuit pants etc), pop to
the bathroom, secure my hair bobble, put on my headphones and turn on my
favourite tunes. Mind and body focused, I'm ready to hit those weights. <o:p></o:p><br />
<br /></div>
<div class="MsoNormal">
Now I really need to update my iPod, but I do have some
great songs on there which help get me motivated.<br />
<br />
Each gym session the album or playlist
I listen to may change. Some days I will have Beyoncé blasting (don’t be surprised
if you see me strutting around, dancing and singing along), Kayne rapping and
other days I like something a little more calm such as Rudimental. It all just depends on the mood I am in that day. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Here are my current top 20 tunes I’m loving (in no particular
order) – all things you can dance to but
not necessarily classical ballet (if you do I’d love to see).<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoListParagraphCxSpFirst" style="text-align: center; text-indent: -18pt;">
<!--[if !supportLists]-->1.<span style="font-size: 7pt; font-stretch: normal; font-variant-numeric: normal; line-height: normal;">
</span><!--[endif]-->Panda by Desiigner<o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle" style="text-align: center; text-indent: -18pt;">
<!--[if !supportLists]-->2.<span style="font-size: 7pt; font-stretch: normal; font-variant-numeric: normal; line-height: normal;">
</span><!--[endif]-->Voices - le youth remix by disclosure, sasha
keable, le youth<o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle" style="text-align: center; text-indent: -18pt;">
<!--[if !supportLists]-->3.<span style="font-size: 7pt; font-stretch: normal; font-variant-numeric: normal; line-height: normal;">
</span><!--[endif]-->Right here by Rudimental, Foxes<o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle" style="text-align: center; text-indent: -18pt;">
<!--[if !supportLists]-->4.<span style="font-size: 7pt; font-stretch: normal; font-variant-numeric: normal; line-height: normal;">
</span><!--[endif]-->Numb/encore by Jay Z, Linkin Park<o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle" style="text-align: center; text-indent: -18pt;">
<!--[if !supportLists]-->5.<span style="font-size: 7pt; font-stretch: normal; font-variant-numeric: normal; line-height: normal;">
</span><!--[endif]-->Gecko (Overdrive) by Oliver Heldens and Becky
Hill<o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle" style="text-align: center; text-indent: -18pt;">
<!--[if !supportLists]-->6.<span style="font-size: 7pt; font-stretch: normal; font-variant-numeric: normal; line-height: normal;">
</span><!--[endif]-->Power by Kayne West<o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle" style="text-align: center; text-indent: -18pt;">
<!--[if !supportLists]-->7.<span style="font-size: 7pt; font-stretch: normal; font-variant-numeric: normal; line-height: normal;">
</span><!--[endif]-->Jungle by X AMbassadors<o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle" style="text-align: center; text-indent: -18pt;">
<!--[if !supportLists]-->8.<span style="font-size: 7pt; font-stretch: normal; font-variant-numeric: normal; line-height: normal;">
</span><!--[endif]-->Bootylicious by Destiny’s Child<o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle" style="text-align: center; text-indent: -18pt;">
<!--[if !supportLists]-->9.<span style="font-size: 7pt; font-stretch: normal; font-variant-numeric: normal; line-height: normal;">
</span><!--[endif]-->Pursuit of Happiness by Kid Cudi, MGMT, Ratatat<o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle" style="text-align: center; text-indent: -18pt;">
<!--[if !supportLists]-->10.<span style="font-size: 7pt; font-stretch: normal; font-variant-numeric: normal; line-height: normal;">
</span><!--[endif]-->Run this World by Beyonce<o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle" style="text-align: center; text-indent: -18pt;">
<!--[if !supportLists]-->11.<span style="font-size: 7pt; font-stretch: normal; font-variant-numeric: normal; line-height: normal;">
</span><!--[endif]-->She Wants to Move – N.E.R.D.<o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle" style="text-align: center; text-indent: -18pt;">
<!--[if !supportLists]-->12.<span style="font-size: 7pt; font-stretch: normal; font-variant-numeric: normal; line-height: normal;">
</span><!--[endif]-->Not giving in by Rudimental, John Newman, Alex
Clare<o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle" style="text-align: center; text-indent: -18pt;">
<!--[if !supportLists]-->13.<span style="font-size: 7pt; font-stretch: normal; font-variant-numeric: normal; line-height: normal;">
</span><!--[endif]-->Tidal Wave by Sub Focus, Alpines<o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle" style="text-align: center; text-indent: -18pt;">
<!--[if !supportLists]-->14.<span style="font-size: 7pt; font-stretch: normal; font-variant-numeric: normal; line-height: normal;">
</span><!--[endif]-->Cheap Thrills by Sia, Sean Paul<o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle" style="text-align: center; text-indent: -18pt;">
<!--[if !supportLists]-->15.<span style="font-size: 7pt; font-stretch: normal; font-variant-numeric: normal; line-height: normal;">
</span><!--[endif]-->All hands on Deck Remix – Tinashe, Iggy Azalea<o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle" style="text-align: center; text-indent: -18pt;">
<!--[if !supportLists]-->16.<span style="font-size: 7pt; font-stretch: normal; font-variant-numeric: normal; line-height: normal;">
</span><!--[endif]-->One Dance by Drake, Wizkid, Kyla<o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle" style="text-align: center; text-indent: -18pt;">
<!--[if !supportLists]-->17.<span style="font-size: 7pt; font-stretch: normal; font-variant-numeric: normal; line-height: normal;">
</span><!--[endif]-->The Motto by Drake<o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle" style="text-align: center; text-indent: -18pt;">
<!--[if !supportLists]-->18.<span style="font-size: 7pt; font-stretch: normal; font-variant-numeric: normal; line-height: normal;">
</span><!--[endif]-->Long Way 2 Go by Cassie<o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle" style="text-align: center; text-indent: -18pt;">
<!--[if !supportLists]-->19.<span style="font-size: 7pt; font-stretch: normal; font-variant-numeric: normal; line-height: normal;">
</span><!--[endif]--> Desire by
Years & Years<o:p></o:p></div>
<div class="MsoListParagraphCxSpLast" style="text-align: center; text-indent: -18pt;">
<!--[if !supportLists]-->20.<span style="font-size: 7pt; font-stretch: normal; font-variant-numeric: normal; line-height: normal;">
</span><!--[endif]-->One by Swedish House Mafia<o:p></o:p></div>
<div class="MsoListParagraphCxSpLast" style="text-align: center; text-indent: -18pt;">
<br />
<br />
What do you like to listen to during a workout?<br />
<br />
Find this public playlist on my Spotify account!</div>
<div class="MsoNormal">
<br /></div>
Anonymoushttp://www.blogger.com/profile/18314603612318645731noreply@blogger.com2Newcastle upon Tyne, UK54.978252 -1.617780000000038954.8325385 -1.9405035000000388 55.1239655 -1.2950565000000389tag:blogger.com,1999:blog-5983752765561161391.post-88498388537310602582017-03-08T16:23:00.001+00:002017-03-08T16:23:41.436+00:00Active Sunderland's BIG events<div class="MsoNormal">
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjkJDLb2TX9rf6340mVztXZV94JR70q9P4uueLVG3uCF9_c72q1Uqcqiq5Z4IgWhiVGicqsQ8mTfomnAzkaFZKsheqNWvegqQAAUDSA_QrDufogyKXm1_uRJFrXIF6wx2FX_odytwXy9Xk-/s1600/3+in+1+cover+photo%255B8885%255D.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjkJDLb2TX9rf6340mVztXZV94JR70q9P4uueLVG3uCF9_c72q1Uqcqiq5Z4IgWhiVGicqsQ8mTfomnAzkaFZKsheqNWvegqQAAUDSA_QrDufogyKXm1_uRJFrXIF6wx2FX_odytwXy9Xk-/s1600/3+in+1+cover+photo%255B8885%255D.png" /></a></div>
<br />
<br />
I was recently invited to Active Sunderland’s BIG events
launch. This event was to publicise 5 active events running from April to
August 2017 in the Sunderland area.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
On the day of the launch, families were invited to take part
in a range of activities, including trampolining, table tennis, badminton, football,
mini golf and more. The Raich Carter Sports Centre was jam-packed with people
having fun! It was great to see so many out enjoying sport and exercise.
<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Active Sunderland are a team of individuals working within
the community to improve the health and wellbeing of its city. Since 2012 they
have been working alongside residents and sports clubs to encourage participation
in sport and physical activity. One of the ways they do this is by holding
community events such as ‘Active Sunderland BIG EVENTS’. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
The events are aimed at all ages and abilities, with various
sports taking place such as running, cycling and walking. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Here is the itinerary- <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoListParagraphCxSpFirst" style="mso-list: l0 level1 lfo1; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="font-family: "symbol"; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;">·<span style="font-family: "times new roman"; font-size: 7pt; font-stretch: normal; line-height: normal;">
</span></span><!--[endif]-->BIG family 3 in 1<o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle">
Sunday 23 April <o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle">
3 events in 1 – Walk/Run/Cycle<o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle">
12-4pm, Herrington Country Park<o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle">
£10 per person (includes t shirt and medal)<o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle">
Under 8s can receive a free accompanying
adult bib <o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle">
<br /></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="font-family: "symbol"; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;">·<span style="font-family: "times new roman"; font-size: 7pt; font-stretch: normal; line-height: normal;">
</span></span><!--[endif]-->BIG 3k Run<o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle">
Sunday 7 May<o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle">
9.45- 11.30 am, Keel Square<o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle">
£10 per person (includes t shirt and medal)<o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle">
Under 8s must be accompanied by an adult<o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle">
<br /></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="font-family: "symbol"; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;">·<span style="font-family: "times new roman"; font-size: 7pt; font-stretch: normal; line-height: normal;">
</span></span><!--[endif]-->BIG Bike Ride<o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle">
Sunday 11<sup>th</sup> June<o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle">
Two routes 20 or 35 miles<o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle">
9.30am, University Campus, St Peter’s
Riverside<o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle">
£10 per person (includes back pack and
medal) <o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle">
<br /></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="font-family: "symbol"; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;">·<span style="font-family: "times new roman"; font-size: 7pt; font-stretch: normal; line-height: normal;">
</span></span><!--[endif]-->BIG Walk<o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle">
Sunday 1 October <o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle">
Three routes 3, 7 or 11 miles<o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle">
10am, Herrington Country Park<o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle">
£10 per person (includes t shirt and medal
– only included with online registration prior to each event)<o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle">
<br /></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="font-family: "symbol"; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;">·<span style="font-family: "times new roman"; font-size: 7pt; font-stretch: normal; line-height: normal;">
</span></span><!--[endif]-->BIG Community Sports Festivals<o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle">
Every Wednesday from 26 July – 30 August,
12-4pm, £1 per person<o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle">
Come and try a new activity or sport. <o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle">
Activities are inclusive and for all ages
and abilities<o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 72.0pt; mso-add-space: auto; mso-list: l0 level2 lfo1; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="font-family: "courier new"; mso-fareast-font-family: "Courier New";">o<span style="font-family: "times new roman"; font-size: 7pt; font-stretch: normal; line-height: normal;">
</span></span><!--[endif]-->Wednesday 26th July <o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 72.0pt; mso-add-space: auto;">
Seaburn Beach and Promenade<o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 72.0pt; mso-add-space: auto; mso-list: l0 level2 lfo1; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="font-family: "courier new"; mso-fareast-font-family: "Courier New";">o<span style="font-family: "times new roman"; font-size: 7pt; font-stretch: normal; line-height: normal;">
</span></span><!--[endif]-->Wednesday 2nd August<o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 72.0pt; mso-add-space: auto;">
Princess Anne Park<o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 72.0pt; mso-add-space: auto; mso-list: l0 level2 lfo1; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="font-family: "courier new"; mso-fareast-font-family: "Courier New";">o<span style="font-family: "times new roman"; font-size: 7pt; font-stretch: normal; line-height: normal;">
</span></span><!--[endif]-->Wednesday 9th August<o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 72.0pt; mso-add-space: auto;">
Barnes Park<o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 72.0pt; mso-add-space: auto; mso-list: l0 level2 lfo1; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="font-family: "courier new"; mso-fareast-font-family: "Courier New";">o<span style="font-family: "times new roman"; font-size: 7pt; font-stretch: normal; line-height: normal;">
</span></span><!--[endif]-->Wednesday 16th August<o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 72.0pt; mso-add-space: auto;">
Mowbray Park<o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 72.0pt; mso-add-space: auto; mso-list: l0 level2 lfo1; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="font-family: "courier new"; mso-fareast-font-family: "Courier New";">o<span style="font-family: "times new roman"; font-size: 7pt; font-stretch: normal; line-height: normal;">
</span></span><!--[endif]-->Wednesday 23rd August<o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 72.0pt; mso-add-space: auto;">
Hetton Lyons Country Park<o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 72.0pt; mso-add-space: auto; mso-list: l0 level2 lfo1; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="font-family: "courier new"; mso-fareast-font-family: "Courier New";">o<span style="font-family: "times new roman"; font-size: 7pt; font-stretch: normal; line-height: normal;">
</span></span><!--[endif]-->Wednesday 30th August<o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 72.0pt; mso-add-space: auto;">
Thompson Park<o:p></o:p></div>
<div class="MsoListParagraphCxSpLast">
<br /></div>
<div class="MsoNormal">
I like the option of choosing the length to cycle and walk!
Having elderly grandparents I can appreciate that the longer of the walks can
sometimes be too much and might put people off the event. Having the option to walk or cycle different miles is a great idea and once walking could encourage you to push on further! From personal experience, sometimes the shorter walk gets the conversation flowing and soon you have walked 20+ miles!<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
I’m hoping to make at least one event with my boyfriend (armed with my go pro), so hope
to see you there!<o:p></o:p><br />
<br /></div>
<div class="MsoNormal">
To find out more about the Active Sunderland BIG EVENTS click <a href="http://www.sunderland.gov.uk/index.aspx?articleid=7713" target="_blank">here</a>. </div>
<div class="MsoNormal">
<br /></div>
<br />
<div class="MsoNormal">
<br /></div>
Anonymoushttp://www.blogger.com/profile/18314603612318645731noreply@blogger.com0Sunderland, UK54.906869 -1.383800999999948554.760768 -1.7065244999999485 55.05297 -1.0610774999999486tag:blogger.com,1999:blog-5983752765561161391.post-78900608250897862242017-02-23T14:10:00.001+00:002017-06-13T09:20:27.782+01:00Gridiron Strong<div class="MsoNormal" style="text-align: center;">
<br /></div>
<div class="MsoNormal" style="text-align: center;">
<br /></div>
<div class="MsoNormal" style="text-align: center;">
For more American Football posts, please take a look at my
website <a href="http://gridironstrong.co.uk/" target="_blank">Gridiron Strong</a>.<o:p></o:p></div>
<div class="MsoNormal" style="text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiow9mz_uscRuZvZC5U1WVVb5gZNWp6bi32zdxg_8wjMKU4aw-yPRiBTSDRVzz6CxhAJMBCxyOrexfyXpgB0Kk5WzbrYWqghI7VqCtBfhNoqKerwUcCvYhxh6INJ9_CbDpIinvJriu1KQIc/s1600/Gridiron+Strong+Canva.png" /><a href="http://gridironstrong.co.uk/" target="_blank">http://gridironstrong.co.uk/</a></div>
<div class="MsoNormal" style="text-align: center;">
<br /></div>
Anonymoushttp://www.blogger.com/profile/18314603612318645731noreply@blogger.com1tag:blogger.com,1999:blog-5983752765561161391.post-72822530101379789502017-02-16T15:53:00.000+00:002017-02-16T15:53:43.718+00:00Improving ankle strength | Dance<div style="margin-bottom: .0001pt; margin: 0cm;">
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiS9wPCo5X_Z6GtSw0xJUXuxMK_Deirky7ZoKx9CjabkNpUfT4XiZxv87TX6NPfSOtlKJripT1XCmyEY7oEMZK8cyCvomDYyFqNusgRYsyEd-HaH_8j75a6snl6n0JSbESBpO6QBnYehqp4/s1600/balance+board.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiS9wPCo5X_Z6GtSw0xJUXuxMK_Deirky7ZoKx9CjabkNpUfT4XiZxv87TX6NPfSOtlKJripT1XCmyEY7oEMZK8cyCvomDYyFqNusgRYsyEd-HaH_8j75a6snl6n0JSbESBpO6QBnYehqp4/s1600/balance+board.jpg" /></a></div>
<div style="margin-bottom: .0001pt; margin: 0cm;">
<span style="font-family: "calibri" , sans-serif; font-size: 11pt;"><br /></span></div>
<div style="margin-bottom: .0001pt; margin: 0cm;">
<span style="font-family: "calibri" , sans-serif; font-size: 11pt;"><br /></span></div>
<div style="margin-bottom: .0001pt; margin: 0cm;">
<span style="font-family: "calibri" , sans-serif; font-size: 11pt;">Further to my blog
post ‘<a href="http://performance-sports-therapy.blogspot.co.uk/2016/09/the-importance-of-strong-ankle-american.html" target="_blank">The importance of a strong ankle</a>’,
here are some exercises for you to try to help strength the ankle joint.<o:p></o:p></span></div>
<div style="margin-bottom: .0001pt; margin: 0cm;">
<br /></div>
<div style="margin-bottom: .0001pt; margin: 0cm;">
<b><span style="font-family: "calibri" , sans-serif; font-size: 11pt;">Balance board stand </span></b><span style="font-family: "calibri" , sans-serif; font-size: 11pt;">Begin by standing on the wobble board on two feet. Find your
balance and gentle rock the board backward and forward. Progress this exercise
by circling the board so that the edge of the board remains in contact for a
full circle. Once you have mastered standing on two legs, move to one leg. You
can repeat the same exercises as before. If you feel too unstable then
partially hold onto a wall until you feel more comfortable.<o:p></o:p></span></div>
<o:p></o:p>
<br />
<div class="MsoNormal">
<br /></div>
</div>
<div style="margin-bottom: .0001pt; margin: 0cm;">
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEij7_jvgmZ6Ux9CQkCEB2NYlVWXHZuzzGVbc-rWKceX2-9pz1WBNnrdNlxRQs40iz3_UNg6nrTFUazup2fY4raEK5RPNt26_wO091XUwaTJH49oDnYVyh4owebt38tqw8N7CUfXtKYpp-Xr/s1600/balance+board2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEij7_jvgmZ6Ux9CQkCEB2NYlVWXHZuzzGVbc-rWKceX2-9pz1WBNnrdNlxRQs40iz3_UNg6nrTFUazup2fY4raEK5RPNt26_wO091XUwaTJH49oDnYVyh4owebt38tqw8N7CUfXtKYpp-Xr/s1600/balance+board2.jpg" /></a></div>
<br /></div>
<div style="margin-bottom: .0001pt; margin: 0cm;">
<br /></div>
<div style="margin-bottom: .0001pt; margin: 0cm;">
<div class="MsoNormal">
<b>Theraband</b> Although a
very basic and unexciting exercise, the theraband can help to strengthen the
ankle from the beginning. Using a strength suited to you and loop the band
around your toes so that you can perform plantarflexion, dorsiflexion,
inversion and eversion. Try performing 3 sets with reps of 10-12.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj_aUa6CuvjXPJ04ymoh1D8aETS3j8Ve5QoRWgfx9CiCWe8tAAIgHrEBPCyliRFocWXbfEZvbKt4OQWpTRb-lv_m0UY5dILvFR4ZowVfgKsYeIVw04XzV1q_QDszk9xdWIt7NTx3Ac2YS2T/s1600/theraband.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj_aUa6CuvjXPJ04ymoh1D8aETS3j8Ve5QoRWgfx9CiCWe8tAAIgHrEBPCyliRFocWXbfEZvbKt4OQWpTRb-lv_m0UY5dILvFR4ZowVfgKsYeIVw04XzV1q_QDszk9xdWIt7NTx3Ac2YS2T/s1600/theraband.jpg" /></a></div>
<span style="font-size: 13.5pt;"><br /></span></div>
<div style="margin-bottom: .0001pt; margin: 0cm;">
<br /></div>
<div style="margin-bottom: .0001pt; margin: 0cm;">
<o:p></o:p><br />
<div class="MsoNormal">
<b>Lunge on balance board </b>Only perform this exercise once your lunge pattern is
correct. Place one foot in the middle of a balance board and the other behind
as if you are performing a normal lunge. Perform a normal lunge movement. This
will feel more challenging due to stabilising the movement of the front leg.
Perform 3 sets of 6 reps on each leg.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjM3BQpS65FevixgaI9BmbVwms1xjycbjvaxILOLpmPZQbmj0uX49zQqsUQaviTezQC8A8cC2FpbX-AENsH79DLOgmeVs8KWTTGtDmjRNtb59BqmuhkTRNI-nBrRReHtZeFqJvzPAnR1YVp/s1600/lunge2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjM3BQpS65FevixgaI9BmbVwms1xjycbjvaxILOLpmPZQbmj0uX49zQqsUQaviTezQC8A8cC2FpbX-AENsH79DLOgmeVs8KWTTGtDmjRNtb59BqmuhkTRNI-nBrRReHtZeFqJvzPAnR1YVp/s1600/lunge2.jpg" /></a></div>
<span style="font-size: 13.5pt;"><br /></span></div>
<div style="margin-bottom: .0001pt; margin: 0cm; text-indent: -18.0pt;">
<br /></div>
<div style="margin-bottom: .0001pt; margin: 0cm;">
<div style="margin-bottom: .0001pt; margin: 0cm;">
<b><span style="font-family: "calibri" , sans-serif; font-size: 11pt;">Hurdle hops </span></b><span style="font-family: "calibri" , sans-serif; font-size: 11pt;">Setup a row of hurdles placing them a few feet apart. Begin by
performing this exercise on two feet. Stand in front of the first
hurdle with feet shoulder width apart. This will be the starting position. Push
off both feet to jump over the first hurdle. Land on two feet, bending the
knees, rebounding out and over the next hurdle. Finish by pausing in the ready
position (1/4 squat) for a count of two.<o:p></o:p></span></div>
<div style="margin-bottom: .0001pt; margin: 0cm;">
<o:p></o:p><span style="font-family: "calibri" , sans-serif; font-size: 11pt;">Note- swing your arms up with you as you jump.<o:p></o:p></span></div>
<o:p></o:p>
<br />
<div class="MsoNormal">
<br /></div>
</div>
<div style="margin-bottom: .0001pt; margin: 0cm;">
<span style="font-size: 13.5pt;"><br /></span>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg1C6sQq8XGvX1cr1YB4NxA3_MtZ2b97hHWixl1aGcTO0wrEoukU3OdyuUxpAaDhFUSNyN6B6PiXjfKINGPj_6-X0qTfemm0hZuLk0MoYzgrEJlkT4nUzBeZStrdVQZ_BxkfN1zENqXrHiW/s1600/hurdle+hop+4.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg1C6sQq8XGvX1cr1YB4NxA3_MtZ2b97hHWixl1aGcTO0wrEoukU3OdyuUxpAaDhFUSNyN6B6PiXjfKINGPj_6-X0qTfemm0hZuLk0MoYzgrEJlkT4nUzBeZStrdVQZ_BxkfN1zENqXrHiW/s1600/hurdle+hop+4.jpg" /></a></div>
<span style="font-size: 13.5pt;"><br /></span></div>
<div style="margin-bottom: .0001pt; margin: 0cm;">
<div class="MsoNormal">
<b><br />
SL Romanian deadlift </b>Standing on one
leg, soften the knee so that you have a slight bend. From the hips hinge
forward, bringing your free leg out behind you in derriere. Move until you are
in a table-top position. Ensure you trunk, leg and head are in a straight line
and your supporting knee has not increased in bend. From this position in one,
return to the starting position.<o:p></o:p></div>
</div>
<div style="margin-bottom: .0001pt; margin: 0cm;">
<span style="font-size: 13.5pt;"><br /></span>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjIKp1sA-g2eiGeR7GtMhBMv3nyNtPDoBNqx2sPDBw_a03RscHZ8lyK_rNbiFsGsV7WcYlLG8KNUWrdKhv5NxL5gRxUDjp4a7wZDqaM3UjfOPPpGf1bJN4LtAeOlE5VIsejqIqRubGPYM-x/s1600/single+leg+rdl.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjIKp1sA-g2eiGeR7GtMhBMv3nyNtPDoBNqx2sPDBw_a03RscHZ8lyK_rNbiFsGsV7WcYlLG8KNUWrdKhv5NxL5gRxUDjp4a7wZDqaM3UjfOPPpGf1bJN4LtAeOlE5VIsejqIqRubGPYM-x/s1600/single+leg+rdl.jpg" /></a></div>
<span style="font-size: 13.5pt;"><br /></span></div>
<div style="margin-bottom: .0001pt; margin: 0cm; text-indent: -18.0pt;">
<br /></div>
<div style="margin-bottom: .0001pt; margin: 0cm;">
<div style="margin-bottom: .0001pt; margin: 0cm;">
<b><span style="font-family: "calibri" , sans-serif; font-size: 11pt;">Single leg squat </span></b><span style="font-family: "calibri" , sans-serif; font-size: 11pt;"> Stand in front of low box. Standing on one leg, hold the
other leg out in front of you. Use your arms as a balance by placing them out
in front of your waist. Slowly sit back into a single leg squat and down onto
the box. Once on the box do not relax into a sitting position but keep the
tension on through your working leg. To stand, engage your core, transfer your
weight through the midfoot and drive upwards. Note -Try to move as slowly as
possible on the way down.</span></div>
<div style="margin-bottom: .0001pt; margin: 0cm;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjWhVunaDwbEVwIuJRZJaKmRHtbCcV08mOkjaHoNxSRImAJmimdl-2auIbA2wdLzyoqsDC3ffgq9Q_L83jRk5blFeABMGWPosaMiVTtnMEUMhv6EewIC-1i4XeqtOoxKNmLKXOUWe6rRfyL/s1600/box+SL+squat.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjWhVunaDwbEVwIuJRZJaKmRHtbCcV08mOkjaHoNxSRImAJmimdl-2auIbA2wdLzyoqsDC3ffgq9Q_L83jRk5blFeABMGWPosaMiVTtnMEUMhv6EewIC-1i4XeqtOoxKNmLKXOUWe6rRfyL/s1600/box+SL+squat.jpg" /></a></div>
<br />
<br />
<div class="MsoNormal" style="text-align: center;">
<span style="font-size: x-small;">Many thanks to YMCA in North Tyneside for the use of their
studio.<o:p></o:p></span></div>
</div>
<div style="text-align: center;">
<br /></div>
<div class="MsoNormal">
<br /></div>
Anonymoushttp://www.blogger.com/profile/18314603612318645731noreply@blogger.com0Newcastle upon Tyne, UK54.978252 -1.617780000000038954.8325385 -1.9405035000000388 55.1239655 -1.2950565000000389tag:blogger.com,1999:blog-5983752765561161391.post-16653463696308275592017-02-10T15:47:00.000+00:002017-02-10T15:47:06.539+00:00Improving your jump height | Dance<div class="separator" style="clear: both; text-align: center;">
</div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjf7t91FZnLwMY2gzAOSUQ4iuw8V9NaEn9TKeXmJTgGv-S3dWn_gCQBX4UcUW8YzLF7JmSN7fnXaNFF954efHe2uhcvaZWt1LtvjSN8NowGWGRzSE3sXAf8ytcCtYwQcGdfaiQ06yPlEdtt/s1600/ballerina-534356_1920.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjf7t91FZnLwMY2gzAOSUQ4iuw8V9NaEn9TKeXmJTgGv-S3dWn_gCQBX4UcUW8YzLF7JmSN7fnXaNFF954efHe2uhcvaZWt1LtvjSN8NowGWGRzSE3sXAf8ytcCtYwQcGdfaiQ06yPlEdtt/s1600/ballerina-534356_1920.jpg" /></a></div>
<br />
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Have you ever looked at a professional dancer and thought ‘Wow I
wish I could jump that high’? <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
I have, and no doubt you have too!<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
In my past post ‘<a href="http://performance-sports-therapy.blogspot.co.uk/2015/10/jump-height-and-dancer.html" target="_blank">Jump height and the dancer</a>' I spoke of the qualities required by these dancing athletes in order to achieve such
elevation. Achieving such a goal is not quick task, instead it takes years of
hard work. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Start implementing these exercises into your sessions now to
obtain that elevation!<o:p></o:p></div>
<div class="MsoNormal">
<i><br /></i></div>
<div class="MsoListParagraph" style="margin-left: 18.0pt; mso-add-space: auto; mso-list: l3 level1 lfo1; text-indent: -18.0pt;">
<!--[if !supportLists]--><i>1.<span style="font-size: 7pt; font-stretch: normal; font-variant-numeric: normal; line-height: normal;">
</span><!--[endif]-->Weighted Squats</i><o:p></o:p><br />
<i><br /></i></div>
<div class="MsoNormal">
This exercise is an all-round great exercise as it works all major
muscle groups needed for achieving speed and jump height. <o:p></o:p></div>
<div class="MsoListParagraphCxSpFirst" style="background: white; line-height: normal; mso-list: l4 level1 lfo3; text-align: justify; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="font-family: "symbol"; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol; mso-fareast-language: EN-GB;">·<span style="font-family: "times new roman"; font-size: 7pt; font-stretch: normal; line-height: normal;">
</span></span><!--[endif]-->Place the bar in the squat rack at a level slightly below shoulder
height.<o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle" style="background: white; line-height: normal; mso-list: l4 level1 lfo3; text-align: justify; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="font-family: "symbol"; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol; mso-fareast-language: EN-GB;">·<span style="font-family: "times new roman"; font-size: 7pt; font-stretch: normal; line-height: normal;">
</span></span><!--[endif]-->Settle the bar across the base of your neck with the bar resting on top
of the trapezius and deltoids. Ensure you are positioned in the centre of the
bar prior to movement.<o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle" style="background: white; line-height: normal; mso-list: l4 level1 lfo3; text-align: justify; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="font-family: "symbol"; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol; mso-fareast-language: EN-GB;">·<span style="font-family: "times new roman"; font-size: 7pt; font-stretch: normal; line-height: normal;">
</span></span><!--[endif]-->Hold the bar in an overhand grip, with hands evenly spaced and elbows
bent at 90 degrees.<o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle" style="background: white; line-height: normal; mso-list: l4 level1 lfo3; text-align: justify; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="font-family: "symbol"; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol; mso-fareast-language: EN-GB;">·<span style="font-family: "times new roman"; font-size: 7pt; font-stretch: normal; line-height: normal;">
</span></span><!--[endif]-->From this position take the weight of the bar, stand straight and take a
few steps back.<o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle" style="background: white; line-height: normal; mso-list: l4 level1 lfo3; text-align: justify; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="font-family: "symbol"; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol; mso-fareast-language: EN-GB;">·<span style="font-family: "times new roman"; font-size: 7pt; font-stretch: normal; line-height: normal;">
</span></span><!--[endif]-->Fix your eyes on a point in front of you, slightly above eye level and
keep your eyes fixed here throughout the lift.<o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle" style="background: white; line-height: normal; mso-list: l4 level1 lfo3; text-align: justify; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="font-family: "symbol"; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol; mso-fareast-language: EN-GB;">·<span style="font-family: "times new roman"; font-size: 7pt; font-stretch: normal; line-height: normal;">
</span></span><!--[endif]-->Pull the shoulder blades back (Imagine holding a pen between the
shoulder blades). Push your chest up and out.<o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle" style="background: white; line-height: normal; mso-list: l4 level1 lfo3; text-align: justify; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="font-family: "symbol"; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol; mso-fareast-language: EN-GB;">·<span style="font-family: "times new roman"; font-size: 7pt; font-stretch: normal; line-height: normal;">
</span></span><!--[endif]-->Feet should be flat on the floor and roughly shoulder width apart
(although dependant on the individual). Toes may be pointed slightly outwards,
however some may find it more comfortable facing forwards.<o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle" style="background: white; line-height: normal; mso-list: l4 level1 lfo3; text-align: justify; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="font-family: "symbol"; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol; mso-fareast-language: EN-GB;">·<span style="font-family: "times new roman"; font-size: 7pt; font-stretch: normal; line-height: normal;">
</span></span><!--[endif]-->Before beginning the lift take a deep breath in. hold this until the
final stage of the lift. By doing this you aid stability at the trunk by
increasing intra-abdominal pressure.<o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle" style="background: white; line-height: normal; mso-list: l4 level1 lfo3; text-align: justify; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="font-family: "symbol"; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol; mso-fareast-language: EN-GB;">·<span style="font-family: "times new roman"; font-size: 7pt; font-stretch: normal; line-height: normal;">
</span></span><!--[endif]-->You should tighten the glutes and lower back then begin the movement by
flexing the hips and knees simultaneously. The trunk should be kept upright
throughout the lift, with the back in a neutral position.<o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle" style="background: white; line-height: normal; mso-list: l4 level1 lfo3; text-align: justify; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="font-family: "symbol"; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol; mso-fareast-language: EN-GB;">·<span style="font-family: "times new roman"; font-size: 7pt; font-stretch: normal; line-height: normal;">
</span></span><!--[endif]-->The knees should move in the same direction as the toes. Do not allow
your knees to drop in towards each other. This is a weak position and so puts
you at risk of injury.<o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle" style="background: white; line-height: normal; mso-list: l4 level1 lfo3; text-align: justify; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="font-family: "symbol"; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol; mso-fareast-language: EN-GB;">·<span style="font-family: "times new roman"; font-size: 7pt; font-stretch: normal; line-height: normal;">
</span></span><!--[endif]-->Continue the downward movement until the thighs are past parallel with
the floor i.e. the knees are past 90 degrees. Go as low as possible while
maintaining the correct technique.<o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle" style="background: white; line-height: normal; mso-list: l4 level1 lfo3; text-align: justify; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="font-family: "symbol"; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol; mso-fareast-language: EN-GB;">·<span style="font-family: "times new roman"; font-size: 7pt; font-stretch: normal; line-height: normal;">
</span></span><!--[endif]-->The ascent of the lift should be led by the chest, with the torso kept
upright. Hips and knees are extended through a powerful drive from the legs.<o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle" style="background: white; line-height: normal; mso-list: l4 level1 lfo3; text-align: justify; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="font-family: "symbol"; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol; mso-fareast-language: EN-GB;">·<span style="font-family: "times new roman"; font-size: 7pt; font-stretch: normal; line-height: normal;">
</span></span><!--[endif]-->At the top of the lift reaching a standing position exhale.<o:p></o:p></div>
<div class="MsoListParagraphCxSpLast" style="background: white; line-height: normal; mso-list: l4 level1 lfo3; text-align: justify; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="font-family: "symbol"; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol; mso-fareast-language: EN-GB;">·<span style="font-family: "times new roman"; font-size: 7pt; font-stretch: normal; line-height: normal;">
</span></span><!--[endif]-->Try 3 sets of 8-12 reps<o:p></o:p><br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjRkRv9W5UdgRSMcrlq0FwvPl-HYFyi11MJxfDyft8L1jqJBXWKNSpWoJeWrXOMmVAZ6sLLQQWBCZ4PTmL4LzJQjb0VWkh8uYWlZuwS6-rklNU9O0FPaDXK1MkVLTFVmf184zzLWDfqKe9X/s1600/squat3.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjRkRv9W5UdgRSMcrlq0FwvPl-HYFyi11MJxfDyft8L1jqJBXWKNSpWoJeWrXOMmVAZ6sLLQQWBCZ4PTmL4LzJQjb0VWkh8uYWlZuwS6-rklNU9O0FPaDXK1MkVLTFVmf184zzLWDfqKe9X/s1600/squat3.jpg" /></a></div>
<br /></div>
<div class="MsoNormal" style="margin-left: 18.0pt;">
<br /></div>
<div class="MsoListParagraph" style="margin-left: 18.0pt; mso-add-space: auto; mso-list: l3 level1 lfo1; text-indent: -18.0pt;">
<!--[if !supportLists]--><i>2.</i><span style="font-size: 7pt; font-stretch: normal; font-variant-numeric: normal; line-height: normal;"><i>
</i></span><!--[endif]--><i>Ankle taps</i><o:p></o:p></div>
<div class="MsoNormal">
This exercise is a prime starter for building elastic energy
within the calf muscles. <o:p></o:p><br />
<br /></div>
<div class="MsoListParagraphCxSpFirst" style="mso-list: l2 level1 lfo2; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="font-family: "symbol"; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;">·<span style="font-family: "times new roman"; font-size: 7pt; font-stretch: normal; line-height: normal;">
</span></span><!--[endif]-->Stand with feet hip width apart and hands on
hips.</div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l2 level1 lfo2; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="font-family: "symbol"; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;">·<span style="font-family: "times new roman"; font-size: 7pt; font-stretch: normal; line-height: normal;">
</span></span><!--[endif]-->Shift your weight to your toes. <o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l2 level1 lfo2; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="font-family: "symbol"; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;">·<span style="font-family: "times new roman"; font-size: 7pt; font-stretch: normal; line-height: normal;">
</span></span><!--[endif]-->From the ankles, jump repeatedly (There should
be no bending of the knees)<o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l2 level1 lfo2; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="font-family: "symbol"; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;">·<span style="font-family: "times new roman"; font-size: 7pt; font-stretch: normal; line-height: normal;">
</span></span><!--[endif]-->Pointe the toes on each jump to push off, but
pull your toes up towards your shins while in the air. <o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l2 level1 lfo2; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="font-family: "symbol"; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;">·<span style="font-family: "times new roman"; font-size: 7pt; font-stretch: normal; line-height: normal;">
</span></span><!--[endif]-->Contact with the floor should be quick and
noisy.<o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l2 level1 lfo2; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="font-family: "symbol"; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;">·<span style="font-family: "times new roman"; font-size: 7pt; font-stretch: normal; line-height: normal;">
</span></span><!--[endif]-->Try 3 sets of 6 reps.<o:p></o:p><br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiLIj8V0Nne9OwPelbz4R9rydUwB0th3Z-d2WOV1ojCUbKJkX5Lv5yzyKBnbEnZhYHzgMaU_l6T4wiL7WfaCe5jSFqDEAdE3Wd0I2wLnyHjByPCTKYtqRXDZN-Tm7T5JFfmVSSmmfo_HSsK/s1600/ankle+taps.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiLIj8V0Nne9OwPelbz4R9rydUwB0th3Z-d2WOV1ojCUbKJkX5Lv5yzyKBnbEnZhYHzgMaU_l6T4wiL7WfaCe5jSFqDEAdE3Wd0I2wLnyHjByPCTKYtqRXDZN-Tm7T5JFfmVSSmmfo_HSsK/s1600/ankle+taps.jpg" /></a></div>
<br /></div>
<div class="MsoListParagraphCxSpMiddle">
<br /></div>
<div class="MsoListParagraphCxSpLast" style="margin-left: 18.0pt; mso-add-space: auto; mso-list: l3 level1 lfo1; text-indent: -18.0pt;">
<!--[if !supportLists]--><i>3.<span style="font-size: 7pt; font-stretch: normal; font-variant-numeric: normal; line-height: normal;">
</span><!--[endif]-->Split leg squat</i><o:p></o:p></div>
<div class="MsoNormal">
Dancers do not always jump from two feet, thus it is important to
ensure we train equal leg strength in the single limbs. The split leg squat
develops strength within the hamstrings, glutes and quadriceps allowing for
elevation. <o:p></o:p><br />
<br /></div>
<div class="MsoListParagraphCxSpFirst" style="mso-list: l1 level1 lfo4; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="font-family: "symbol"; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;">·<span style="font-family: "times new roman"; font-size: 7pt; font-stretch: normal; line-height: normal;">
</span></span><!--[endif]-->In the rack, rest the barbell on the upper
trapezius. Take a step backwards within the rack. <o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l1 level1 lfo4; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="font-family: "symbol"; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;">·<span style="font-family: "times new roman"; font-size: 7pt; font-stretch: normal; line-height: normal;">
</span></span><!--[endif]-->With one foot take stride forwards with your
foot flat on the floor and your back foot raised onto the toes. <o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l1 level1 lfo4; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="font-family: "symbol"; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;">·<span style="font-family: "times new roman"; font-size: 7pt; font-stretch: normal; line-height: normal;">
</span></span><!--[endif]-->When ready take a deep breath and lower your
body into the split squat position by flexing the hips, knees and ankles. <o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l1 level1 lfo4; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="font-family: "symbol"; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;">·<span style="font-family: "times new roman"; font-size: 7pt; font-stretch: normal; line-height: normal;">
</span></span><!--[endif]-->Keep an upright trunk throughout the movement,
lowering with control and having weight placement evenly distributed between
your front and back feet.<o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l1 level1 lfo4; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="font-family: "symbol"; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;">·<span style="font-family: "times new roman"; font-size: 7pt; font-stretch: normal; line-height: normal;">
</span></span><!--[endif]-->Lower to a position where you back knee is
around 4inches off the floor.<o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l1 level1 lfo4; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="font-family: "symbol"; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;">·<span style="font-family: "times new roman"; font-size: 7pt; font-stretch: normal; line-height: normal;">
</span></span><!--[endif]-->Pause<o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l1 level1 lfo4; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="font-family: "symbol"; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;">·<span style="font-family: "times new roman"; font-size: 7pt; font-stretch: normal; line-height: normal;">
</span></span><!--[endif]-->Drive upwards to the starting position y
extending your knees and hips.<o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l1 level1 lfo4; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="font-family: "symbol"; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;">·<span style="font-family: "times new roman"; font-size: 7pt; font-stretch: normal; line-height: normal;">
</span></span><!--[endif]-->Try 3 sets of 8-12 reps<o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l1 level1 lfo4; text-indent: -18.0pt;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiGp_2IROqhouPzdE5tnSyeJPSXZcuIErWk8y0AgSZTcleq3bQMRrZmSlp3WLZ9rmomKmmaTWkvvO4lm2p8OurVoywOTVXkZ1SvG1wpb-qQ8izQQJM1aHOHENt9Z1ICf88HrRPq0JcTQ0Yh/s1600/split+leg+squat.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiGp_2IROqhouPzdE5tnSyeJPSXZcuIErWk8y0AgSZTcleq3bQMRrZmSlp3WLZ9rmomKmmaTWkvvO4lm2p8OurVoywOTVXkZ1SvG1wpb-qQ8izQQJM1aHOHENt9Z1ICf88HrRPq0JcTQ0Yh/s1600/split+leg+squat.jpg" /></a></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l1 level1 lfo4; text-indent: -18.0pt;">
<br /></div>
<div class="MsoListParagraphCxSpMiddle">
<br /></div>
<div class="MsoListParagraphCxSpLast" style="margin-left: 18.0pt; mso-add-space: auto; mso-list: l3 level1 lfo1; text-indent: -18.0pt;">
<!--[if !supportLists]--><i>4.<span style="font-size: 7pt; font-stretch: normal; font-variant-numeric: normal; line-height: normal;">
</span><!--[endif]-->Depth jumps</i><o:p></o:p></div>
<div class="MsoNormal">
An excellent exercise to improve eccentric strength. As a very
simple exercise, they are easily added into any training programme, however
should not be abused or risk injury.<o:p></o:p><br />
<br /></div>
<div class="MsoListParagraphCxSpFirst" style="mso-list: l0 level1 lfo5; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="font-family: "symbol"; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;">·<span style="font-family: "times new roman"; font-size: 7pt; font-stretch: normal; line-height: normal;">
</span></span><!--[endif]-->Standing on a low platform step off.<o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo5; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="font-family: "symbol"; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;">·<span style="font-family: "times new roman"; font-size: 7pt; font-stretch: normal; line-height: normal;">
</span></span><!--[endif]-->Using the ‘ankle tap’ movement, immediately
push off the floor to achieve maximal jump height. (The jump should be
immediate and quick with minimal bending of the knees.) <o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo5; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="font-family: "symbol"; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;">·<span style="font-family: "times new roman"; font-size: 7pt; font-stretch: normal; line-height: normal;">
</span></span><!--[endif]-->There should be no rest between repetitions. <o:p></o:p></div>
<div class="MsoListParagraphCxSpLast" style="mso-list: l0 level1 lfo5; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="font-family: "symbol"; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;">·<span style="font-family: "times new roman"; font-size: 7pt; font-stretch: normal; line-height: normal;">
</span></span><!--[endif]-->Try 3 sets of 6 reps<o:p></o:p></div>
<div class="MsoListParagraphCxSpLast" style="mso-list: l0 level1 lfo5; text-indent: -18.0pt;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhimeW_FeDNEUkWK5MAqnIzFEvxrXP9ymdGYhqI7dl7n1b0EZ7JJyPmQv28qkgnZDV0ibu6t2qn4gphn3V7xo9ftVO9LNqy4EG7ruTI3Ibvcann2zd0gwPcoLjQTPPx8xLDlJMLC_TfBmfG/s1600/depth+jump+3.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhimeW_FeDNEUkWK5MAqnIzFEvxrXP9ymdGYhqI7dl7n1b0EZ7JJyPmQv28qkgnZDV0ibu6t2qn4gphn3V7xo9ftVO9LNqy4EG7ruTI3Ibvcann2zd0gwPcoLjQTPPx8xLDlJMLC_TfBmfG/s1600/depth+jump+3.jpg" /></a></div>
<div class="MsoListParagraphCxSpLast" style="mso-list: l0 level1 lfo5; text-indent: -18.0pt;">
<br /></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoListParagraph" style="margin-left: 18.0pt; mso-add-space: auto; mso-list: l3 level1 lfo1; text-indent: -18.0pt;">
<!--[if !supportLists]--><i>5.<span style="font-size: 7pt; font-stretch: normal; font-variant-numeric: normal; line-height: normal;">
</span><!--[endif]-->Clean </i><o:p></o:p></div>
<div class="MsoNormal">
A clean is an explosive movement. This movement pattern can take a
long time to master so don’t worry if you can’t get it at first. The clean
heavily involves the hip extensors which is key for speed and jumping ability. <o:p></o:p></div>
<div class="MsoNormal">
I feel the clean is far too complicated to explain in a simple
blog post, so I would recommend seeking the advice of a coach in your gym to
help you master the skill! <o:p></o:p></div>
<div class="MsoNormal">
</div>
<div class="MsoNormal">
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEilqgJe_Mh_3It0XK3K-MBbzHiGZj9v0Sqhy72unbibCfGOihuBD1_NWOn-Ql_Hkco1MHUo8Unb6cxzL7tTOZexuPPlFYT_7IsdnrCDkSxXtmyhJ8iYNDaqYUE2QaeA18qql6OvH6mb7huW/s1600/clean+pull.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEilqgJe_Mh_3It0XK3K-MBbzHiGZj9v0Sqhy72unbibCfGOihuBD1_NWOn-Ql_Hkco1MHUo8Unb6cxzL7tTOZexuPPlFYT_7IsdnrCDkSxXtmyhJ8iYNDaqYUE2QaeA18qql6OvH6mb7huW/s1600/clean+pull.jpg" /></a></div>
<br />
<br />
Plus, don't forget to actually train the movement itself (i.e. a pas de chat)!</div>
Anonymoushttp://www.blogger.com/profile/18314603612318645731noreply@blogger.com1Newcastle upon Tyne, UK54.978252 -1.617780000000038954.8325385 -1.9405035000000388 55.1239655 -1.2950565000000389tag:blogger.com,1999:blog-5983752765561161391.post-38694129856740608332017-02-02T11:46:00.000+00:002017-02-02T11:46:51.393+00:00Rest, Read & Recover<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiWQMSw_sRmf9ZLlld8LeeRakQK10qnTZIK0nagb1Ny1gHUNhrgG0pXxAV-izIj3-ZXaLen9L9NC0vUS3OiOH_qsVlNGb54YS_sG1UgnGMvdJPqqL1N0K32wkGiFEx1bpXxoRIsb_FTHA-b/s1600/bullet+journal+reading.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiWQMSw_sRmf9ZLlld8LeeRakQK10qnTZIK0nagb1Ny1gHUNhrgG0pXxAV-izIj3-ZXaLen9L9NC0vUS3OiOH_qsVlNGb54YS_sG1UgnGMvdJPqqL1N0K32wkGiFEx1bpXxoRIsb_FTHA-b/s1600/bullet+journal+reading.jpg" /></a></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
I absolutely love reading but when I started university 6
years ago (oh wow that feels like ages ago) I have never really made the effort
to spend the time each day to do this for myself. At the end of last year I
decided that I needed to make more time for myself as I was overwhelmed with work
and spending no time for myself or with my partner. One of the ways I planned to
do this was by reading more. This coincided very nicely with my new Miracle
Morning routine (see blog post ‘<a href="http://performance-sports-therapy.blogspot.co.uk/2017/01/the-miracle-morning-book-review-and-my.html" target="_blank">The Miracle Morning</a> ‘). <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
For Christmas I was very lucky to be given some great books
as presents including: <a href="https://www.amazon.co.uk/Friday-Night-Lights-Town-Dream/dp/0224076744/ref=sr_1_sc_1?s=books&ie=UTF8&qid=1486033662&sr=1-1-spell&keywords=friday+night+lighst" target="_blank">Friday Night Lights</a>, <a href="https://www.amazon.co.uk/Shoe-Dog-Memoir-Creator-NIKE-ebook/dp/B0182LF9SG/ref=sr_1_1?s=books&ie=UTF8&qid=1486033642&sr=1-1&keywords=shoe+dog" target="_blank">Shoe Dog</a>, <a href="https://www.amazon.co.uk/TED-Talks-official-public-speaking-ebook/dp/B011A2XCZ6/ref=sr_1_1?s=books&ie=UTF8&qid=1486033603&sr=1-1&keywords=ted+talks" target="_blank">Ted Talks</a>, <a href="https://www.amazon.co.uk/Six-Four-Hideo-Yokoyama-ebook/dp/B011A0LSKE/ref=sr_1_1?s=books&ie=UTF8&qid=1486033574&sr=1-1&keywords=six+four" target="_blank">Six Four</a>,
<a href="https://www.amazon.co.uk/Essentialism-Disciplined-Pursuit-Greg-McKeown/dp/0753555166/ref=s9_simh_gw_g14_i5_r?_encoding=UTF8&fpl=fresh&pf_rd_m=A3P5ROKL5A1OLE&pf_rd_s=&pf_rd_r=598KAPZX3GQZNHVS8XFA&pf_rd_t=36701&pf_rd_p=16f14aeb-bd11-4e9e-8c26-9ca0139074ee&pf_rd_i=desktop" target="_blank">Essentialism</a> and many more!<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgOK6ZZObbnIKXOwBEYhmNlq4H03uEJGR5BZSNxS2OexLa-WSOdr5gRKBa8QGvzPkYlmqh5OhSznYMjsdFadGZxFTenAI-RNq6L6LI3L8zOZHvIac3-8vnIyfZb6Qp-BqyqGGbNIXnLE7Dn/s1600/books.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgOK6ZZObbnIKXOwBEYhmNlq4H03uEJGR5BZSNxS2OexLa-WSOdr5gRKBa8QGvzPkYlmqh5OhSznYMjsdFadGZxFTenAI-RNq6L6LI3L8zOZHvIac3-8vnIyfZb6Qp-BqyqGGbNIXnLE7Dn/s1600/books.jpg" /></a></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
I’m keeping track of all the books I wish to read, and have
read in my bullet journal. I am also tracking my daily reading habits here to
make sure I stay on track. My aim is to read at least 10 pages a day!<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
There is no particular genre of book I prefer. I read
anything from business/marketing books to research papers, sporting biographies
& autobiographies to fiction, and self-help books to medical books.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Right now I am reading a book recommended by my Dad called
‘I’m Okay, You’re Okay’, a psychology read which looks at Transactional
Analysis (where social transactions are analysed to determine an individual’s
ego state). It’s pretty different to what I would normally read but I’ve
surprised myself that I’m enjoying it (whilst trying to analyse my own mind)! <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
For now I will continue making my way through the endless
pile of books on my bookshelf, whilst adding more and more reads to my Amazon
<a href="http://amzn.eu/fzYjZJU" target="_blank">WishList</a>. I’m definitely going to need an upgrade on my book case (totally to
blame on my parents nurturing haha) !<o:p></o:p></div>
<br />
<div class="MsoNormal">
<v:shapetype coordsize="21600,21600" filled="f" id="_x0000_t75" o:preferrelative="t" o:spt="75" path="m@4@5l@4@11@9@11@9@5xe" stroked="f">
<v:stroke joinstyle="miter">
<v:formulas>
<v:f eqn="if lineDrawn pixelLineWidth 0">
<v:f eqn="sum @0 1 0">
<v:f eqn="sum 0 0 @1">
<v:f eqn="prod @2 1 2">
<v:f eqn="prod @3 21600 pixelWidth">
<v:f eqn="prod @3 21600 pixelHeight">
<v:f eqn="sum @0 0 1">
<v:f eqn="prod @6 1 2">
<v:f eqn="prod @7 21600 pixelWidth">
<v:f eqn="sum @8 21600 0">
<v:f eqn="prod @7 21600 pixelHeight">
<v:f eqn="sum @10 21600 0">
</v:f></v:f></v:f></v:f></v:f></v:f></v:f></v:f></v:f></v:f></v:f></v:f></v:formulas>
<v:path gradientshapeok="t" o:connecttype="rect" o:extrusionok="f">
<o:lock aspectratio="t" v:ext="edit">
</o:lock></v:path></v:stroke></v:shapetype><v:shape id="Picture_x0020_1" o:spid="_x0000_i1025" style="height: 591.75pt; mso-wrap-style: square; visibility: visible; width: 451.5pt;" type="#_x0000_t75">
<v:imagedata o:title="IMG_4732 (2)" src="file:///C:\Users\Eleanor\AppData\Local\Temp\msohtmlclip1\01\clip_image001.jpg">
</v:imagedata></v:shape><o:p></o:p></div>
<br />
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal" style="text-align: center;">
- E</div>
<div class="separator" style="clear: both; text-align: center;">
</div>
<div class="MsoNormal">
<br /></div>
Anonymoushttp://www.blogger.com/profile/18314603612318645731noreply@blogger.com0Newcastle upon Tyne, UK54.978252 -1.617780000000038954.8325385 -1.9405035000000388 55.1239655 -1.2950565000000389tag:blogger.com,1999:blog-5983752765561161391.post-49710782535635501632017-01-30T16:23:00.004+00:002017-01-30T17:06:16.212+00:00A lacey leotard <div class="MsoNormal">
<div class="separator" style="clear: both; text-align: center;">
</div>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjbrWEpMxKHBA_VnF8EloexKx2F6Lb5Opp9mp_7f1IlXNl4hTXPlICGg39uMCc3NML0doOMQpb5leZZyX1gu-MM6dJQtcLLm60ujz7zqgc4CZxiMyc8V7iNwez_o6LRsfBwpEekDoPOJBAi/s1600/powder+ellie-4b%255B6749%255D+cropped.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="191" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjbrWEpMxKHBA_VnF8EloexKx2F6Lb5Opp9mp_7f1IlXNl4hTXPlICGg39uMCc3NML0doOMQpb5leZZyX1gu-MM6dJQtcLLm60ujz7zqgc4CZxiMyc8V7iNwez_o6LRsfBwpEekDoPOJBAi/s640/powder+ellie-4b%255B6749%255D+cropped.jpg" width="640" /></a></div>
<br />
<br />
I was already a big fan of the <i>Dansez</i> and <i>FirmFit
</i>dance/active wear so I was delighted when they sent me an amazing leotard to
review. So here is my complete and honest review (plus some pretty awesome
pictures by <a href="http://www.rennisonraephotography.com/" target="_blank">Rennison-Rae Photography</a>).<br />
<br />
<o:p></o:p></div>
<div class="MsoNormal">
The leotard is part of the <i>Embrace</i> range, a deluxe range of leotards. As soon as I opened this leotard I was in love with it! The
lace cutout design is incredibly beautiful, plus I’ve always wanted a leotard with a high
neck and shorts-style bottom (I think it
just looks so classy), so I felt like a very lucky girl.<o:p></o:p><br />
<br /></div>
<div class="MsoNormal">
My one concern was that as there was no bra-lining I might
fall out of it when performing any allegro (not so good when there is only a
small panel of opaque material to cover the chest!). Happily, with some
adjusting, the leotard is supportive enough in this area and I haven’t fallen
out of it (phew!). However, I wouldn’t advice this leotard for someone with a larger bust as the front opaque panel isn’t too large.<o:p></o:p><br />
<br /></div>
<div class="MsoNormal">
The leotard is mainly made of lace in a pretty floral
pattern. This has a small amount of stretch allowing for good range of movement at
the shoulders and back. I particularly like the key hole back detail, which
again adds to the beauty of the leotard. (Just be careful with the Velcro neck
that it doesn’t attach and pull on the pretty lace).<o:p></o:p><br />
<br /></div>
<div class="MsoNormal">
I thought I would love a shorts style leotard, and in theory
I do, however when dancing the legs rolled up and so I was constantly adjusting
them between dances. Although I think this could be due to my muscular legs...<o:p></o:p><br />
<br /></div>
<div class="MsoNormal">
The leotard has washed brilliantly, unlike previous leotards
I have owned, where the colour and material has seemed to wear in the wash.<o:p></o:p><br />
<br /></div>
<div class="MsoNormal">
Ultimately I love this leotard and think it was the perfect
choice of attire for my most recent shoot with <a href="http://www.rennisonraephotography.com/" target="_blank">Rennison-Rae Photography</a>. I’d love
to see this leotard in another colour - possibly a nude pink, navy, emerald green or bright red!<o:p></o:p><br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhLW3piLPTN2w3Bi1ocz7FkI28-ajsdXYwmmNmHe2opgzZmnGCtgZx_lWMKOzfIhGGWLF6wvz0rzYwo3sEsLoOVRj2M4x4ZyUmFTU8Zmi731UnfKQhKCiNMXfBDL5vVWM9QaGAEKgJ2pSqz/s1600/IMG_5123.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhLW3piLPTN2w3Bi1ocz7FkI28-ajsdXYwmmNmHe2opgzZmnGCtgZx_lWMKOzfIhGGWLF6wvz0rzYwo3sEsLoOVRj2M4x4ZyUmFTU8Zmi731UnfKQhKCiNMXfBDL5vVWM9QaGAEKgJ2pSqz/s640/IMG_5123.JPG" width="480" /></a></div>
<br /></div>
<div class="MsoNormal">
<div style="text-align: center;">
Thanks Dansez!<o:p></o:p></div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
You can purchase the leotard here -<a href="https://www.blogger.com/%C2%A0https://www.dans-ez.com/collections/embrace-1/products/1508-biketard-lace?variant=30899714250%C2%A0" target="_blank"> https://www.dans-ez.com/collections/embrace-1/products/1508-biketard-lace?variant=30899714250 </a></div>
</div>
<div style="text-align: center;">
<br /></div>
<div class="MsoNormal">
<div style="text-align: center;">
Check out <i>FirmFit</i> active wear here - <a href="https://www.dans-ez.com/collections/all-activewear">https://www.dans-ez.com/collections/all-activewear</a></div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
And find more <i>Dancez</i>
leotards here - <a href="https://www.dans-ez.com/">https://www.dans-ez.com/</a><o:p></o:p></div>
</div>
<div class="MsoNormal">
<div style="text-align: center;">
<br /></div>
</div>
<div class="MsoNormal">
<br /></div>
<div style="text-align: center;">
Check out the leotard in action in this dance inspired shoot with <a href="http://www.rennisonraephotography.com/" target="_blank">Rennison-Rae Photography</a> - </div>
<div style="text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgSO0zXwrJ_O6_quTkAGABx8lCrGzrD5yyd8qBwhPnkVTGCHXNNdRQS_3n2oIS_FVKB-EML19r7IC8T-7UJlTFd_cr7YVV2k2R7JtKuAcpmaUsnA1-FFVBVgaw1JLX3vY5mcQUbmXnSnA9a/s1600/image5%255B6578%255D.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgSO0zXwrJ_O6_quTkAGABx8lCrGzrD5yyd8qBwhPnkVTGCHXNNdRQS_3n2oIS_FVKB-EML19r7IC8T-7UJlTFd_cr7YVV2k2R7JtKuAcpmaUsnA1-FFVBVgaw1JLX3vY5mcQUbmXnSnA9a/s1600/image5%255B6578%255D.JPG" /></a></div>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEihZjUGnuws-K-lS_qW7VhxJhl_taIGZr1o78Ly-qexn8oySSP07jqlxdsbM2IGnpRwazv0QnfSBoXTGmkrvyb-04K7LFQEMZdVw3ljzhDPblZJo9wGRYpDjTEX4tuql55ItYz3fldwy_A5/s1600/image3%255B6577%255D.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEihZjUGnuws-K-lS_qW7VhxJhl_taIGZr1o78Ly-qexn8oySSP07jqlxdsbM2IGnpRwazv0QnfSBoXTGmkrvyb-04K7LFQEMZdVw3ljzhDPblZJo9wGRYpDjTEX4tuql55ItYz3fldwy_A5/s1600/image3%255B6577%255D.JPG" /></a></div>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEid75XY5RsNgo1mkE97TGiJGNR3feFqIHXMSztNs6wI09Nibrk7fmwYDPLw1UeOXD3Br55jNZLwtKF6kYFidIs5dl6Fqf51LYc4q2Hr1i5N3xVpFVDGKgwKKligu5Yyz_erlrDqeAFwWYde/s1600/image4%255B6574%255D.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEid75XY5RsNgo1mkE97TGiJGNR3feFqIHXMSztNs6wI09Nibrk7fmwYDPLw1UeOXD3Br55jNZLwtKF6kYFidIs5dl6Fqf51LYc4q2Hr1i5N3xVpFVDGKgwKKligu5Yyz_erlrDqeAFwWYde/s1600/image4%255B6574%255D.JPG" /></a></div>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgcxH1Od_fifXOj0Y46af3tYgQdlFQdLIvLK_M4OvnKL3xvqru_pT7yNm5jXmwLrmSClKf6vOS07ckVZbmAbNa7DEdopJleBIMdHusonD7USQSIAOGEHHcFbZ7LWGdQjSP5yfIFG3l4yWwV/s1600/image2%255B6576%255D.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgcxH1Od_fifXOj0Y46af3tYgQdlFQdLIvLK_M4OvnKL3xvqru_pT7yNm5jXmwLrmSClKf6vOS07ckVZbmAbNa7DEdopJleBIMdHusonD7USQSIAOGEHHcFbZ7LWGdQjSP5yfIFG3l4yWwV/s1600/image2%255B6576%255D.JPG" /></a></div>
<div style="text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
</div>
<div class="MsoNormal">
<div style="text-align: center;">
Thanks Chris for another great set of photos!</div>
<div style="text-align: center;">
<br /></div>
</div>
Anonymoushttp://www.blogger.com/profile/18314603612318645731noreply@blogger.com0Newcastle upon Tyne, UK54.978252 -1.617780000000038954.8325385 -1.9405035000000388 55.1239655 -1.2950565000000389tag:blogger.com,1999:blog-5983752765561161391.post-12283038312183451832017-01-19T13:40:00.000+00:002017-01-19T13:40:16.825+00:00Warming Up | The Dancer<div class="separator" style="clear: both; text-align: center;">
</div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhJYsGghEj-8w7esfcLj9pMYI3DpIn7K-nXHizDphYosLZl-CJXabow_pV8yFmwh67oNLcdE36EmaTRWag-UBGUjP1urkKKG0_nJNke4eNV6wvlcDBC1qc1IZ3-y0VPY0n1AQupd_jsBa2y/s1600/warm+up+2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="426" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhJYsGghEj-8w7esfcLj9pMYI3DpIn7K-nXHizDphYosLZl-CJXabow_pV8yFmwh67oNLcdE36EmaTRWag-UBGUjP1urkKKG0_nJNke4eNV6wvlcDBC1qc1IZ3-y0VPY0n1AQupd_jsBa2y/s640/warm+up+2.jpg" width="640" /></a></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: "Arial",sans-serif;">Warming up
should never be seen as an additional questionable part to supplementary
training or dance class, but always as an essential. Therefore it should be
built into your routine i.e. make it a habit!<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: "Arial",sans-serif;"><br /></span></div>
<div class="MsoNormal">
<span style="font-family: "Arial",sans-serif;"><i>Why warm up? </i><o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "Arial",sans-serif;"><i><br /></i></span></div>
<div class="MsoNormal">
<span style="font-family: "Arial",sans-serif;">Essentially to
dance your best and avoid injury it is imperative that you warm up.<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "Arial",sans-serif;"><br /></span></div>
<div class="MsoNormal">
<span style="font-family: "Arial",sans-serif;">The aims of
warming up are as follows;<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "Arial",sans-serif;">1. To improve limb alignment</span></div>
<div class="MsoNormal">
<span style="font-family: Arial, sans-serif;">2. Increase joint articulation and, </span></div>
<div class="MsoNormal">
<span style="font-family: "Arial",sans-serif;">3. Increase whole body and muscle temperature</span></div>
<div class="MsoNormal">
<span style="font-family: "Arial",sans-serif;"><br /></span></div>
<div class="MsoNormal">
<span style="font-family: "Arial",sans-serif;">Warm ups may
consist of active or passive warming of the body in preparation for physical
activity. They should be gradual in intensity i.e. slow and simple with a
progression to higher tempo with more complex movements. These movements may be
mildly aerobic and should work through the whole range of movement allowed by
the dancers’ body at that particular joint. So large bodily movements are best.<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "Arial",sans-serif;"><br /></span></div>
<div class="MsoNormal">
<span style="font-family: "Arial",sans-serif;">Gentle aerobic
exercise is okay within a warm up, as by doing so we are aiming to gradually
raise the heart rate and lubrication of joints allowing greater ease of
movement, thus reducing the risk of injury. <o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "Arial",sans-serif;"><br /></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: "Arial",sans-serif;"><i>How does it
work?<o:p></o:p></i></span></div>
<div class="MsoNormal">
<span style="font-family: "Arial",sans-serif;"><br /></span></div>
<div class="MsoNormal">
<span style="font-family: "Arial",sans-serif;">Warming up
causes a number of internal changes in the body such as dilation. Dilation of
the blood vessels (an enlarging of the internal size) increases the speed of
oxygen to the working muscles. <o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "Arial",sans-serif;"><br /></span></div>
<div class="MsoNormal">
<span style="font-family: "Arial",sans-serif;">When you start
a dance class, the sudden increase in demand temporarily puts you into oxygen
debt. This is because the heart, lungs and muscles are unable to instantly
respond to the high oxygen demand. However, through warming up prior to class,
you are one step closer to being ready rather than starting cold as the blood
vessels deliver less oxygen. Thus, when a dancer warms up, there is a shortened
initial period of oxygen debt allowing for enhanced performance. <o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "Arial",sans-serif;"><br /></span></div>
<div class="MsoNormal">
<span style="font-family: "Arial",sans-serif;">Joint movement facilitates
lubrication of the joint by secretion of synovial fluid. This lubrication
allows greater ease of movement at each joint. Therefore, without sufficient
warm-up, the dancer could risk injury through restriction at joints and
forceful stretching of cold muscles. <o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "Arial",sans-serif;"><br /></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: "Arial",sans-serif;"><i>How to warm up?
</i><o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "Arial",sans-serif;"><br /></span></div>
<div class="MsoNormal">
<span style="font-family: "Arial",sans-serif;">There are
several ways to warm up prior to class. <o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "Arial",sans-serif;"><br /></span></div>
<div class="MsoNormal">
<span style="font-family: "Arial",sans-serif;">An active warm
up consists of low intensity movement which raises the body’s temperature, thus
warming tissue and improving the range of movement. Performing dynamic
movements such as kicking the leg forward and back, or moving your arms in
circles is one method. Dynamic warm-ups
can be made specific to the performance or class, however this should follow a
more general warm up. <o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "Arial",sans-serif;"><br /></span></div>
<div class="MsoNormal">
<span style="font-family: "Arial",sans-serif;">Secondly, a passive
warm up may be used through use of external heat sources to warm tissue e.g.
the use of heat pads, ultrasound or a warm bath. It is doubtful however that
this type of warm-up has any benefit on performance. <o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "Arial",sans-serif;"><br /></span></div>
<div class="MsoNormal">
<span style="font-family: "Arial",sans-serif;">Personally I
believe active warm ups produce far greater results than passive (in addition
to putting you in a better mind-set for class). An active warm up can and
should be tailored to you as an individual based on your activity, age, gender
and level of skill. I will also tailor my warm up according to how I am feeling
that day, or whether I feel a particular area (such as my hamstrings) need
particular attention. Have a play around with your warm up to see what works
best for you. You can also make regular changes to it so that you don’t become
bored or disinterested. <o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "Arial",sans-serif;"><br /></span></div>
<div class="MsoNormal">
<span style="font-family: "Arial",sans-serif;">Warm-ups shouldn’t
just be noted for their physical importance, but also their psychological influence.
<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "Arial",sans-serif;"><br /></span></div>
<div class="MsoNormal">
<span style="font-family: "Arial",sans-serif;">Voliantis et
al. suggested that in order to create a whole body warm up, the routine should
be divided into three parts; <o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "Arial",sans-serif;">1. physiological: getting the body ready</span></div>
<div class="MsoNormal">
<span style="font-family: "Arial",sans-serif;">2. psychophysical: getting a feel</span></div>
<div class="MsoNormal">
<span style="font-family: "Arial",sans-serif;">3. psychological: getting the mind ready</span></div>
<div class="MsoListParagraphCxSpLast" style="mso-list: l0 level1 lfo2; text-indent: -18.0pt;">
<span style="font-family: "Arial",sans-serif;"><br /></span></div>
<div class="MsoNormal">
<span style="font-family: "Arial",sans-serif;">I like this
theory of warming up. Indeed, I like to become aware of my body and its
movements through warming up, especially after a day working and travelling in
the car. By ‘getting a feel’ of what my body is like, I am able to stay in tune
with my body’s changes from day to day – perhaps similar to how and why others
use meditation. The expert dancer should have a greater awareness of their body
and so be able to adapt training accordingly. For example, if you have tighter
glutes this morning than you did yesterday, then you should spend longer
warming up that area today. <o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "Arial",sans-serif;"><br /></span></div>
<div class="MsoNormal">
<span style="font-family: "Arial",sans-serif;">A warm up
routine of 15 to 20 minutes is ideal to ensure the body is correctly warm and
joints lubricated. But be wise about your timing! If there are long periods of
rest between rehearsals (which there inevitably will be) a second or third warm
up must be performed. This is because in this rest period the body will loose
the benefits of the previous warm up. And, if you don’t warm up again you risk
injury. Indeed, research has found insufficient warm ups as a key predictor of
dance injury. <o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "Arial",sans-serif;"><br /></span></div>
<div class="MsoNormal">
<span style="font-family: "Arial",sans-serif;">As previously mentioned,
the movements of a warm up should progress from simple/slow tempo to
complex/fast tempo so as not to stress the body too quickly and cause any harm.
If the dance steps in a class/rehearsal/performance require one side of the
body to be active and the other to be stabilised, then the warm up should
include movements of this nature. For example, using a diagonal action through
the body to emphasis the patterns in class/rehearsal/performance. Remember, a
warm up is specific preparation for the activity i.e. dance steps, and so
should be specific to this. <o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "Arial",sans-serif;"><br /></span></div>
<div class="MsoNormal">
<span style="font-family: "Arial",sans-serif;">But remember,
preparing for class and training shouldn’t just be kept to the warm up. By
going to class mentally prepared to start your day, you are already onto a
winner. For some this might be preparing your shoes, clothing and food the
night before. For others, the use of imagery on the way to class can increase
mental alertness and help your body to work at its optimum. Why not try this
while listen to your favourite tunes?<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "Arial",sans-serif;"><br /></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: "Arial",sans-serif;"><i>The benefits</i><o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: "Arial",sans-serif;">The benefits of
a good warm up include:<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "Arial",sans-serif;">1. Enhanced
physical performance, <o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "Arial",sans-serif;">2. Reduced
muscle soreness and,<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "Arial",sans-serif;">3. Injury
prevention.<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: "Arial",sans-serif;">To conclude, it
is ideal to keep muscle temperature high after warming up in cold studios and
between classes. I would recommend investing in some good warm booties, leg
warmers, and dance wraps etc. Here are some I currently love… (but don’t forget
your second/third warm ups!) <o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "Arial",sans-serif;"><br /></span></div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgG34I9BFQTYLP8XHSH_RuMb6tKx1GlvwviDFrb9RIPX_ABSlpiRCqgSzB_zcGlGqhTKowmzIN3hXlyG3XoIIHjhUHZ557W3Z6k5LRBmyMy_EVkYkuCEwFGtHKC9sbk11nwref_sS5m7HRY/s320/Sweaty+Betty+wrap.jpg" style="margin-left: auto; margin-right: auto;" width="256" /></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><br /></td></tr>
</tbody></table>
<div class="separator" style="clear: both; text-align: center;">
<a href="http://www.sweatybetty.com/clothes/tops/long-sleeve-tops/black-contemporary-long-sleeve-barre-crop-top/">http://www.sweatybetty.com/clothes/tops/long-sleeve-tops/black-contemporary-long-sleeve-barre-crop-top/</a></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<br />
<div class="separator" style="clear: both; text-align: center;">
</div>
<div class="separator" style="clear: both; text-align: center;">
<img border="0" height="251" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEggWoHvSGrSaVoc_RRonj4-AQ8pAf2fxce0kcZzpn4r_rZN52esT9jW5OxO8iQswsviulKkits1rGM5AWs2kkAmKQ7CSq0wPrD8-MlMgIwrDmHb-3N-LgXoA0HwjcVQtgyXAkuYbEcyBKJd/s320/leg+warmers+2.jpg" width="320" /></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://www.dancedirect.com/uk/product/intermezzo-warmup-trousers"><span id="goog_616573934"></span>https://www.dancedirect.com/uk/product/intermezzo-warmup-trousers</a></div>
<br />
<div class="separator" style="clear: both; text-align: center;">
<img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEidcSpOoKIUJDvvPEnWJtT2gsB6ca1jaJ3J7CL5mhb0CibgZMXuAMInEk27wzCvhVmjdCDrLzpq2BSyV91t1V82-iNwk3CYetyWmgYIu_QZzhPspaymindfb43r7YOfm1b1X3_dI6WvJ4il/s320/bloch+boots.jpg" width="213" /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="http://uk.blochworld.com/product/IM009">http://uk.blochworld.com/product/IM009</a></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
As always, if you have any questions please comment below or contact me directly!</div>
<div class="separator" style="clear: both; text-align: center;">
#DanceStrong</div>
<div class="separator" style="clear: both; text-align: center;">
- E</div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="MsoNormal">
<span style="font-family: "Arial",sans-serif;"><br /></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: "Arial",sans-serif;"><br /></span></div>
Anonymoushttp://www.blogger.com/profile/18314603612318645731noreply@blogger.com1England, UK52.3555177 -1.174319700000069142.4995277 -21.828616700000069 62.2115077 19.479977299999931tag:blogger.com,1999:blog-5983752765561161391.post-10312652810273378622017-01-12T11:12:00.001+00:002017-01-12T11:12:55.399+00:00The Miracle Morning | Book Review and my 30 Day Challenge<div class="MsoNormal">
<div class="MsoNormal">
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg8l9tfBtnk8URW4BdoHjxOUgRhQN1q8HOgrKOtrUSrCIkqSzmcxxcTMqHODdL6SyirJQrYZcOmDHWjbWhbZ8lzXRX8-eU-yphSrMWcsGHKCQ2P2wlljni9S8s23ey7TjUVi4aDZRVyVRIW/s1600/IMG_5062.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg8l9tfBtnk8URW4BdoHjxOUgRhQN1q8HOgrKOtrUSrCIkqSzmcxxcTMqHODdL6SyirJQrYZcOmDHWjbWhbZ8lzXRX8-eU-yphSrMWcsGHKCQ2P2wlljni9S8s23ey7TjUVi4aDZRVyVRIW/s640/IMG_5062.JPG" width="640" /></a></div>
<div class="MsoNormal">
<i><br /></i></div>
<div class="MsoNormal">
<i>Who wrote it?</i></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Hal Elrod, a top key-note and motivational speaker in the
United States. <o:p></o:p></div>
<div class="MsoNormal">
With a high flying career, in his early 20s, Hal was hit
head-on by a drunk driver, died for 6 minutes, broke 11 bones, suffered
permanent brain damage and was told he would never walk again. Following this
accident he re-built himself and his career to become a high achieving business
man. He now dedicates his work to showing others how they can overcome
challenges. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<i>Who’s it for?<o:p></o:p></i></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Anyone who wants to be a high achiever, reach their goals
and live a happy life. And those who have the guts to do so!<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<i>What’s actually in there? <o:p></o:p></i></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
This book takes a look into your current life, what you want
to achieve and how to go about doing just that!<o:p></o:p></div>
<div class="MsoNormal">
The book is super easy to read and there isn’t a lot of faff
or airy-fairy talk which I initially expected from a ‘self-help’ book. There
are a huge number of inspirational quotes which I love (I’m a sucker for quotes on Pinterest).<o:p></o:p></div>
<div class="MsoNormal">
I felt Hal totally understood me and helped me to break my
rule - I’m a bit obsessive about keeping my books neat and mark free, however
Hal encourages you to underline anything you find helpful for quick reference.
My book is now covered in pen and I will be carrying this over to further books
I read!<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<i>Quote from book:<o:p></o:p></i></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
‘there is arguably no single <i>skill</i> that is more important for you to learn and master than
controlling your habits’<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<i>Would I recommend it? <o:p></o:p></i></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
I would definitely recommend this book to anyone wanting to
change their morning routine for the better in order to make the most out of
their day. The book made me excited about getting started with my ‘Miracle
Mornings’ and days ahead!<o:p></o:p></div>
<div class="MsoNormal">
Hal also provides a variety of support for you to make the
most of this book via fb and email, meaning you’re not left on your own to
conquer the 30 day challenge!<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<i>Reflections:<o:p></o:p></i></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
I found the Miracle Morning when a friend popped up with it
on Instagram. At that time I was struggling with adjusting to the cold and dark
winter mornings and thought that this book could solve my sleepy mornings. My
partner found the book for me in our local Waterstones for £9.99 but I think
you can get it cheaper on Amazon if you can wait a few days!<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
It may sound awful, but for about 4 months I had been getting
up, making my delicious peanut butter and banana porridge and sitting down to
watch the previous day’s episode of Hollyoaks (my only guilty pleasure), while catching
up with emails and social media. I was aware this wasn’t a healthy start to the
day – particularly because it left no time for me to mentally prepare for
the day ahead - but I’d got myself into a bad habit. Having read the book I’m now
actively not jumping on my phone as soon as I get up or watching Hollyoaks! I
feel far better for it too!<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiN8e0YvJc9zuJXJBbMnfT6PDKSc1awmmQpvt02H6QR_VFDWjNL3aKLFWtoJynYF1S_J6N2r1-0JGo6fl5ywtEHZRC88XWID8j63yOE5MiylFY3L6s_Nx21nnvJw-d9T3wgO0T-Xyu_vYiq/s1600/IMG_5078.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiN8e0YvJc9zuJXJBbMnfT6PDKSc1awmmQpvt02H6QR_VFDWjNL3aKLFWtoJynYF1S_J6N2r1-0JGo6fl5ywtEHZRC88XWID8j63yOE5MiylFY3L6s_Nx21nnvJw-d9T3wgO0T-Xyu_vYiq/s640/IMG_5078.JPG" width="640" /></a></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
My 30 day challenge:<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
I am now on day 7 of the 30-Day Life Transformation
Challenge and it’s not as hard as I thought it would be. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
I started it a few days after finishing the book as life was
hectic and I wanted to complete the preparation exercises properly. I have done
these in my bullet journal, where I am also writing my daily journal pieces. I’m
loving my bullet journal where I am able to keep track of all sorts of things
including: sleep pattern, books I want to read, my daily mood, my business
goals etc. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
I’m excited to be doing this challenge and am determined to
keep it up!<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Here’s a peak into how day 1 of the miracle morning went… <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Day 1 – I struggled getting up when I didn’t need to rush
around to do anything that morning. ‘Should I sleep in for 30 minutes?’ I thought,
‘NO!’. I got up as I don’t want to create bad habits, I’m trying to build good
morning habits!<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
My first time doing my meditation alone was difficult. My dad
had started teaching me over the Christmas holiday where I really enjoyed it
and managed to focus. However during meditation on day 1 I struggled with my thoughts
wandering to things I needed to do during the day. Again, my first time
visualising from a board wasn’t easy. I’m usually pretty good when visualising
but this time I just couldn’t concentrate with my thoughts flying all over the place.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Happily, the affirmation section wasn’t as bad as I thought
and I think I can get used to bigging myself up every day haha! I read the
affirmations quietly in my head to begin with and then follow this by saying
them out loud. Perhaps over these 30 days I will try writing my own. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Reading was my favourite part of The Miracle Morning in day
1. Instead of spending 10 minutes doing this I must have spent about 30….
Ooops… <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Overall I felt pretty sleepy during TMM and wanted to take a
nap (maybe getting up earlier than needed wasn’t such a good idea) but I resisted
and made it through the day with the help of a cup of coffee. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Day 1 was so productive - I was shocked with how much I got
done and still had time for myself. <o:p></o:p></div>
<div class="MsoNormal">
The following 6 days have been equally as good, however the
last few days I have had to adjust to 6 minute miracle mornings due to work
timings and I don’t feel these days have been as productive. So I will go back
to spending an hour each morning! Still, its good to experiment and good to
adapt during busy periods!<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<br />
<div class="MsoNormal" style="text-align: center;">
I can see this habit sticking! Let’s see how the next 23
days go!...<o:p></o:p></div>
<div class="MsoNormal" style="text-align: center;">
-E</div>
<div class="MsoNormal" style="text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
</div>
<div class="separator" style="clear: both; text-align: center;">
</div>
<div class="MsoNormal" style="text-align: center;">
<br /></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<br /></div>
</div>
</div>
Anonymoushttp://www.blogger.com/profile/18314603612318645731noreply@blogger.com1Newcastle upon Tyne, UK54.978252 -1.617780000000038954.8325385 -1.9405035000000388 55.1239655 -1.2950565000000389