It's almost January, here we go again!

Well, here we are. The big C is over and we can finally get back to normal, whatever that may be for you. For many of you that is setting next years goals (personally I do that throughout the year, but everyone is different). If January goal setting is your thing, here are a few tips to help you make the most of it.

1) Buy a diary. Not joking at all about this. I bought a diary/journal to track goals, appointments, fitness - everything! And it has helped me no end. It has helped me to decide which goals are actually important and ones that maybe aren't so important. The one I bought I got on Amazon here. It's handy for tracking specific goals and also helps me reflect on the day, week, month.

2) Keep your goals simple and realistic. It's so easy for us to think we can lose 20 pounds in a month or run a marathon in 4 weeks. Start small, you want to be able to reach your goal.

3) Have long and short term goals. The short term goals need to be attainable, that way you can get to the long term ones. For instance if you need to run 5k  before you can run 10k. Or, if it is career goals decide on what steps you want to take before making the jump. Maybe you want to learn a new skill, think about what you need to do, get, or buy first.

4) Don't worry if you don't reach it on the exact day you wanted. Sometimes lift does get in the way. Just don't lose complete focus and get back on track once you realise you've got off it. It's pointless to beat yourself up about it.

5) Get help. If it's a fitness goal or a career goal, seek advice. Personal trainers or a career coach can help you find out what you really want and start you on the path to get there.

In no time at all you'll be planning, working towards and reaching your goals!

If you have any questions about sports injuries or rehabilitation please email me at sara@prestigesportinjury.co.uk

Back to school, but is it a training nightmare?

Back to school time is never easy for anyone trying to juggle kids, a job and training for an event. But there are things you can do to help you maximise your time. It’s true that we all have 24 hours in a day and it’s what we do in those hours that counts.

One of the ways we can get training is by joining the 6 or 5 am club. This is no easy feat. Having done it myself while attending university it is a struggle. But getting up early and getting your hill reps or training runs in will benefit you in the long run. You’ll be back before the kids are up and when it is time for race day you won’t be shocked to get up early as you’ve been doing it all along.

Another way to help is by doing some lunchtime runs. Not always easy if your workplace doesn’t have a shower facility. But, if it does, it’s a great way to sneak in a 5k training run and not have to worry about the kids. Alternatively, a post or pre-dinner run could suffice, but this only helps if you have someone who can watch your kids while you’re out running.

Maximise your time. We all know as runners we should strength train at least twice a week. So why not sneak some squats in while brushing your teeth, or do some push ups in the kitchen while it’s cooking? Who cares if it looks ridiculous at least you’re getting healthy!

Maybe, you could get your kids involved in the process. Let them be your time keeper while running intervals up and down a field. Or put on a post school boot camp for them and help them also live healthier lives.

It’s all about being more creative and thinking outside of the box. Don’t let others judgement matter, so what if you’re doing HIIT training on the village green! If you make exercise a priority in your life you will not regret it. No one ever regret running a 10k or a marathon. And what’s more important than living a longer, happier and healthier life? Nothing.

If you would like to know more about sport injuries or rehabilitation, email sara@prestigesportinjury.co.uk

Self-care is not selfish, it's necessary

Self care is one of those words that gets batted around like, wellness and wellbeing. But do you practice it?

We live in an age of information and are bombarded daily with current events and world problems. We live in an age where, if you have children, you’re dropping them off at school and clubs throughout the week then off to work in a rush. Or perhaps you are someone’s carer you are unlikely, to even stop for a minute to relax.

You may be asking yourself, what is self-care? Self-care is the act of taking care of yourself. It is not selfish or greedy, it is merely putting yourself first for a moment and recharge your batteries.

I was a single parent during my last year of military service and my first year out. It was one of the most difficult times of my life. I was solely responsible for getting my son to before-school club, getting to work, picking him up on time (which was no easy feat), feeding him and making sure he got to bed on time with a book – all the while attending college online and in class. I had very little time for myself, and after a while it becomes relentless.

But, even in those times, I took time out. Even if it was the time after I put him to bed and studied to when I went to sleep, often only a half hour or so. Sometimes, I would book annual leave just to have a day to myself while he was at school, just to get food shopping done in peace.

How can we practice self-care? First, you need to make a conscious decision to take time out for yourself. Put it in your diary, make sure you do it daily. It’s not like having a cold and you only need to take medicine while you’re ill, you need to perform acts of self-care daily to make it a habit.

Second, you don’t need to spend money on self-care. There are many things you can do for free.

Third, self-care is about the mind, body and spirit. So mental relaxation, exercise and acts of kindness can go a long way.

Here are some brief ideas on ways to perform acts of self-care:

·         Mini-mediation at lunch time or before bed

·         Mini declutter: pick three things from your wardrobe to donate to charity

·         Unplug from your phone/laptop for an hour – great before bed

·         Remove or mute negative people from your social media feed

·         Dance around your living room

·         Go for a walk outdoors during your lunch hour

·         Make a healthy change in your diet

·         Get 15 minutes of sun – especially in the winter

·         Help someone – open a door, carry some bags, help an old lady across the street

·         Give yourself an hour date – read a book, visit a museum or practice your hobby

By doing these things little, but often you will start to feel more satisfied. It can be difficult working, having children, or being someone’s carer and you need to think about yourself as well.

If you have any questions about sports injuries and rehabilitation please email me at sara@prestigesportinjury.co.uk

Keeping hydrated, a guide.

We all know the importance of hydration during exercise, but do we really know how to measure it? As most people know, sweating leads to fluid and electrolyte loss. If we don’t replace the lost fluids or electrolytes we become dehydrated, leading to muscle fatigue, confusion, lack of coordination, inability to regulate heat and heat exhaustion.

It is important to know how to measure your water loss as it varies person to person, you can do this by weighing yourself before and after exercise and checking the colour of your urine. and ensure you are hydrated prior to exercise. The darker the colour the more dehydrated you are. The ACSM guidelines for dehydration and weight loss  are as follows:

Well hydrated: -1 to +1% (body weight (bw) change), Minimal dehydration: -1 to -3% (bw change), Significantly dehydrated: -3 to -5% (bw change), Severely dehydrated: -5% (bw change)

As stated above, prior to exercise you should check the colour of your urine and weigh yourself. If your urine is dark to very dark, be sure to hydrate as follows at least four hours prior to exercise: 16-20 fluid oz (450 - 570 ml) water or carbohydrate (5-8%) sports drink. Then 10-15 minutes prior to exercise take on 8-12 fluid oz (230-340 ml) of water.

During exercise for under 60 minutes you should take 3-8 fluid oz (85-230 ml) water. For over 60 minutes exercise you should ingest a carbohydrate/electrolyte sports drink 3-8 fluid oz (85-230 ml) every 15-20 minutes. DO NOT CONSUME more than 1 lt per hour of fluids!

When you have completed your exercise, be sure to weigh yourself to determine how much fluids you should ingest within 2 hours. ACSM guidelines suggest 20- 24 fluid oz (570-680ml) for every pound lost.

Be careful not to overhydrate as this can lead to a potentially lethal condition so do not ingest more than 1 litre per hour of fluids. If you suspect you have over-hydrated contact your GP to begin tests.

I hope this helps to keep you hydrated this spring and summer.

If you have any questions about sports injuries and rehabilitation, please contact me at sara@prestigesportinjury.co.uk

Don't forget to get your Zzzzzz for recovery

As athletes we often here about the importance of sleep for recovery. But what is recovery, and why is it so important?

For me, I feel that sleep is the most important part of recovery, and probably the one that most people ignore. Becoming deprived of sleep leads to an increase of cortisol, the stress hormone. People under stress often have higher levels of cortisol than those not under stress. A lack of sleep also decreases glycogen and carbohydrates, leaving your muscles lacking the energy stores required for exercise. Less sleep also means a higher likelihood of fatigue, low energy and poor focus. Which means a higher likelihood of injury. Sleep deprivation also effects the brains ability to repair memory, consolidate memory and release hormones such as testosterone.

So, what does sleep do for us? Sleep restores brain function and alertness, good for hard training sessions. It enhances muscle recovery through protein synthesis and human growth hormone release, important for body builders. Sleep also repairs damaged tissues, this can take from 24-36 hours post session.

Good sleep and recovery means a reduction in injury rates. Muscles that are tired and sleep deprived cannot protect tendons, ligaments and bones from injuries as well as recovered muscles.

There are 5 stages of sleep 1-4 are non-REM sleep and 5 is REM sleep. Both types are important and necessary. These 5 stages run in cycles thorough out the sleep period, lasting about 90 minutes.

So, what can you do to help improve your sleep?

Have a night time ritual. This means turning off and removing your phone from your bedroom. The blue light from electronics tricks the brain into thinking it is daylight, so be shot of it. Get to bed before midnight, this is the better time to begin sleep rather than after. Make sure your room is dark and cool, blackout curtains are helpful to keep unwanted light out. Buy a high-quality mattress that is comfortable for you. Before going to sleep you can meditate or partake in positive self-talk.

Have a morning ritual. Get up the same time each day, even weekends! Get sunlight as soon as possible. Wake up and open your curtains.

What can affect sleep. Poor nutrition can affect sleep, avoid processed, fatty and spicy food. Avoid alcohol and watch your caffeine intake in the afternoon.

It can be helpful to track your sleep to help determine if high or low intensity work outs should take place. If you are feeling sluggish or tired, postpone your hard workout for a light one such as walking, hiking or cycling.

If you feel signs of fatigue, be sure to take the time off to recovery. Fatigue can manifest as tiredness, cold-like symptoms, lack of balance and the feeling of heavy feet.

So, remember, when you build a training plan, be sure to build in recovery and sleep. IF you’re not sure how to make a training plan there are many coaches online or personal trainers who can help take that burden off your shoulders.

If you have any questions about sports injuries and rehabilitation, please contact me at sara@prestigesportinjury.co.uk

Being outdoors is just the bees knees.

I know these currently cold days might want to keep you indoors, but don’t forgo the outdoors altogether! Whether you run, cycle or just go out for a walk the benefits of being outdoors are numerous and ones that you won’t want to miss.

If you’re looking to boost your creativity get yourself outside. I often use my outdoor run to think about business decisions, blog posts and even what craft project I’m going to work on next. A fair few years ago Stanford University noted the increase in creativity of 60% while walking outside. Some of this clarity may come from the alone time your brain gets when outdoors. Even when you’re out with other people there will be moments of peace away from conversation. When we’re inside there are many distractions such as the TV, internet and chores! This time alone gives us the ability to increase our concentration on tasks when we return from the outdoors.

A huge benefit of the outdoors in the decrease in stress when we’re out there. It has been noted by scientists that we, as a species, do not go outside enough. This could be contributing to our high stress lifestyles. By not taking time away from our household and work responsibilities we are impacting our mental health.  What better way of being in the present moment than walking, cycling or running outside? We don’t have to worry about the what if’s, what next or what has happened in our lives.

Self esteem can also be improved from just 5 minutes of outdoor exercise, being near a green space or near water can enhance this effect. The best activities for this is walking, running, cycling, horse back riding, fishing and gardening.

Going outdoors is also relatively low cost. For short in-town excursions to a local park all you need is a pair of walking shoes and proper outer wear for the weather. Many cities also have rental bike schemes if you want to try cycling without the commitment of purchasing a bike.

So, if you want to have improved mood, better self-esteem, less stress and better creativity get yourself outside and enjoy what nature has to offer us!