Enjoy 15% off Holistic Therapies

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15% off Holistic Therapies
15% off Holistic Therapies

Why not take advantage of our special offer and treat yourself.

Apart from the psychological, relaxing and energising benefits, holistic therapies have many physiological benefits to help look after your health and well being.

Please visit our Holistic Therapies page to browse our fantastic range of treatments.

Choose from:

Gift vouchers available.

For any further information or to book an appointment please call Maria on 07977 427644 or email using the link Contact Fit n Well.

Holistic Therapy at Fit n Well

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Holistic Therapy at Fit n Well, Stone, Staffordshire
Holistic Therapy at Fit n Well, Stone, Staffordshire

Take some ‘time out’ to make some ‘me time’ this festive season.

How often do you make time for yourself?

Busy and demanding lifestyles can take a toll on our general health and wellbeing. The added hustle and bustle during the festive season can leave us feeling drained and tired, not how we want to feel for those Christmas celebrations with friends and family.

Apart from the psychological, relaxing and energising benefits, holistic therapies have many physiological benefits to help look after your health and well being.

Fit n Well offer a fabulous range of Holistic Therapies to keep you relaxed and chilled ready for Christmas.

Gift vouchers are available so why not treat someone special this Christmas!

To book an appointment or if you require any further information please call Maria on 07977 427644 or contact Fit n Well using this link.

 

 

CACI Non-Surgical Face and Body Treatments

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Looking younger has never been easier with CACI Ultimate face & body treatments!

Fit n Well in Stone, Staffordshire offering a range of CACI Ultimate treatments. 

We offer the most advanced range of CACI non-surgical, non-invasive solutions to treat and prevent the tell-tale signs of ageing and problematic skin conditions, appealing to both female and male clients.

Now it’s easy to smooth and plump lines and wrinkles, firm sagging skin and lift and tone facial muscle such as sagging jowls and tired droopy eyes. We can improve the appearance of skin blemishes, pigmentation, age spots and scarring and offer specialised treatments to deal with problematic skin conditions such as acne and eczema. We also offer effective body treatments for toning, cellulite and stretch marks.

Try the CACI award winning treatments for instant results and dramatic improvements through a course of treatments and it won’t be long before friends and family start commenting on how fabulous you look!

Browse our fantastic range of CACI Non-Surgical Face and Body Treatments  (click link) to find out how CACI can help you.

To book an appointment or for any further information please call Maria on 07977 427644

or email maria@fitnwell.co.uk

 

The Importance of Cooling Down

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The Importance of Cooling Down - Fit n Well, Stone, Staffordshire

Cool down, recover faster and avoid injury

Can’t be bothered?  Feel too tired?  What’s the point?

Most of us at times are guilty of not making the effort to cool down effectively and efficiently after a sporting event, strenuous exercise or training.

Cooling down is as important as warming up – if you want to stay injury free then do it!

Below is an interesting read written by Training Coach Brad Walker; reminding us and explaining why it is important to undertake a cool down program after training and competition.

Article by Brad Walker (Training Coach)

Many people dismiss the cool down as a waste of time, or simply unimportant. In reality the cool down is just as important as the warm up, and if you want to stay injury free, it is vital. Although the warm up and cool down are just as important as each other, they are important for different reasons. While the main purpose of warming up is to prepare the body and mind for strenuous activity, cooling down plays a different role.

Why Cool Down?

The main aim of the cool down is to promote recovery and return the body to a pre exercise, or pre work out level. During a strenuous work out your body goes through a number of stressful processes e.g. muscle fibres, tendons and ligaments get damaged, and waste products build up within your body.

The cool down, performed properly, will assist your body in its repair process. One area the cool down will help with is “post exercise muscle soreness.” This is the soreness that is usually experienced the day after a tough work out. Most people experience this after having a lay-off from exercise, or at the beginning of their sports season. I remember running a half marathon with very little preparation, and finding it difficult to walk down steps the next day because my quadriceps were so sore. That discomfort is “post exercise muscle soreness.”

This soreness is caused by a number of things. Firstly, during exercise, tiny tears called micro tears develop within the muscle fibres. These micro tears cause swelling of the muscle tissues which in turn puts pressure on the nerve endings and results in pain.

Secondly, when exercising, your heart is pumping large amount of blood to the working muscles. This blood is carrying both oxygen and nutrients that the working muscles need. When the blood reaches the muscles the oxygen and nutrients are used up. Then the force of the contracting (exercising) muscles pushes the blood back to the heart where it is re-oxygenated.

However, when the exercise stops, so does the force that pushes the blood back to the heart. This blood, as well as waste products like lactic acid, stays in the muscles, which in turn causes swelling and pain. This process is often referred to as “blood pooling.”

So, the cool down helps all this by keeping the blood circulating, which in turn helps to prevent blood pooling and also removes waste products from the muscles. This circulating blood also brings with it the oxygen and nutrients needed by the muscles, tendons and ligaments for repair.

The Key Parts of an Effective Cool Down

Now we know what the cool down does and why it is so important, let us have a look at the structure of an effective cool down. There are three key elements, or parts, which should be included to ensure an effective and complete cool down. They are;

  • Gentle exercise
  • Stretching
  • Re-fuel

All three parts are equally important and any one part should not be neglected or thought of as not necessary. All three elements work together to repair and replenish the body after exercise. To follow are two examples of effective cool downs. The first is an example of a cool down used by a professional athlete. The second is typical of someone who simply exercises for general health, fitness and fun.

Cool Down Routines

Example 1 – For the Professional

  • 10 to 15 minutes of easy exercise. Be sure that the easy exercise resembles the type of exercise that was done during your work out. For example, if your workout involved a lot  of running, cool down with easy jogging or walking.
  • Include some deep breathing as part of your easy exercise to help oxygenate your system.
  • Follow with about 20 to 30 minutes of stretching. Static stretching and PNF stretching is usually best.
  • Re-fuel. Both fluid and food are important. Drink plenty of water, plus a good quality sports drink. The best type of food to eat straight after a work out is that which is easily digestible. Fruit is a good example.

Example 2 – For the Amateur

  • 3 to 5 minutes of easy exercise. Be sure that the easy exercise resembles the type of exercise that was done during your work out. For example, if your workout involved a lot of running, cool down with easy jogging or walking.
  • Include some deep breathing as part of your easy exercise to help oxygenate your system.
  • Follow with about 5 to 10 minutes of stretching. Static stretching and PNF stretching is usually best.
  • Re-fuel. Both fluid and food are important. Drink plenty of water, plus a good quality sports drink. The best type of food to eat straight after a work out is that which is easily digestible. Fruit is a good example.

Getting serious about your cool down and following the above examples will make sure you recover quicker from your work outs, and stay injury free.

References:

  • WALKER, B. (2007) Cool down – recover faster and avoid injury. Brian Mackenzie’s Successful Coaching, (ISSN 1745-7513/ 46/ October), p. 4
 

Further enhance your recovery with post-event sports massage!

Fast recovery is the primary purpose of post-event massage.  After pushing yourself to the limits a sports massage will soothe and ease fatigued muscles and prevent DOMS (delayed onset muscle soreness).  It will assist a pain free recovery and return you to training with minimal soreness, inflammation and stiffness.

Click the link to find out how post-event sports massage can help further your recovery – Sports Massage (link)

Fit n Well provides Sports Massage, Stone, Staffordshire.

 

 

Pre-Event and Post-Event Sports Massage

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Pre-event and post-event sports massage
Pre-event and post-event sports massage

Pre-Event and Post-Event Sports Massage

You spend days, weeks, months and even years training hard preparing for your sporting event and you have the attitude, dedication and determination it takes to achieve your goals.

You maybe trying to improve on last year’s time, be playing to win or just wanting to achieve your own personal goal.

Are you doing everything possible to achieve your optimal performance?

Pre-event and post-event sports massage will help you to perform at your optimal level!

The popularity and importance of pre and post-event massage is continuously increasing as more athletes are becoming aware of the physiological and psychological benefits. Sports massage is an effective addition to any training schedule regardless of whether you are a runner, triathlete, or any other sporting person.

Firstly what is Sports Massage?

Sports massage is the physical treatment of soft tissue combining a traditional manual therapy with a specialised scientific approach. Specialised techniques are practised to achieve optimal physical, physiological and psychological benefits.

Sports massage will enhance your physical performance irrespective of what sport you participate in. Sports massage can play a key role in the training for a sporting person and also benefit anyone who is physically active with a desire to enhance their health and wellbeing. It is a key component for the optimal maintenance of musculoskeletal health care and for the prevention and treatment of injury. It maintains good body health and is used for the treatment, recovery and prevention of sporting and non-sporting injuries.

Sporting activities can place unnatural stresses on our body but sports massage can quickly resolve problem areas that limit our range of movement and cause us pain. Sports massage is designed to be flexible and is tailored to the individual needs. It can be deep, stimulating and invigorating or soothing and relaxing.  Specialised techniques concentrate on both the superficial and deep layers of muscles, tendons and other soft tissue. It is designed to release muscle tension and restore balance to the musculoskeletal system.

During a sports massage the therapist will aim to gradually break down knots and adhered tissues releasing tension from muscles, tendons and ligaments to reduce pain and improve range of movement. Techniques such as stretching, myofascial tissue release, trigger point therapy and mobilisations are often incorporated into sports massage therapy as part of a treatment plan to obtain maximum results.

An experienced therapist who has a good understanding of anatomy and physiology can easily identify problems within soft tissues such as muscle and tendon tension, trigger points and scar tissue/adhesions. Sports massage can be a little uncomfortable at times, however this is far outweighed by the many benefits.

A sports massage can help the performer prepare for their specific competition or event by focusing on specific muscles and joints for optimal performance.

Pre-Event Sports Massage

Pre-event sports massage can be considered from two days to just two minutes before an event.

A professional sports massage therapist knows what muscle groups to concentrate on depending on the nature of the sporting event.

Ideally you should see how you respond to pre-event massage prior to an event that has no major importance to you. This will give the therapist a chance to develop the most suitable treatment and ensure you get the maximum recuperative benefit from the tapering-down process that should precede an event.

Deep massage in problem areas can take a day or two to recover so this is normally avoided from up to two days before an event; however situations do and can arise when this rule is broken.

Effects of Pre-Event Massage

  • Circulation and flexibility within the muscles is improved.
  • Warms and stretches the tissues reducing chance of injury.
  • Increases range of movement.
  • Aids psychological preparation by reducing pre-event anxiety and stress.

Massage just before an event is normally practised at a fast brisk pace to warm the muscle groups that will be used most.  Deep massage is usually avoided. Sports massage can be either administered over clothing or directly upon the skin.  The use of oil is often avoided as it could actually hamper performance.

Pre-event massage should ideally precede your normal warm-up stretching and exercises and never used as a substitute to replace them.

Post-Event Sports Massage

A post-event massage can be done immediately after activity and is most effective if done within 24 hours post event.

Fast recovery is the primary purpose of post-event massage.  After pushing yourself to the limits a sports massage will soothe and ease fatigued muscles and prevent DOMS (delayed onset muscle soreness).  It will assist a pain free recovery and return you to training with minimal soreness, inflammation and stiffness.

Post-event massage can identify injuries that may have occurred during the event, so therefore can be treated promptly.

Effects of Post-Event Massage

  • Blood circulation and lymphatic drainage is maximised to increase the removal of lactic acid and waste products.
  • Encourages the release of endorphins.
  • Lengthens muscle fibres.
  • Soothes tight muscles.
  • Mentally relaxes
  • Calms the nervous system

Body Maintenance

Regular sports massage helps to keep the body healthy and can prevent musculoskeletal injuries and problems by detecting muscle fatigue, postural imbalances, inflexibility and strains and sprains.

 

To book an appointment for pre-event or post-event sports massage please phone Maria on 07977 427644 or email Fit n Well using this link Contact Fit n Well, Stone, Staffordshire

For exclusive club/event bookings please do not hesitate to contact Fit n Well for further information.

Fit n Well provides Pre-Event and Post-Event Sports Massage in Stone, Staffordshire.

Fit n Well Easter Competition

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Easter competition. Fit n Well, Stone, Staffordshire

Your chance to win a relaxing back massage this Easter.

To take part in this fabulous competition all you need to do is make sure you have liked us on Facebook (if you haven’t done so already) and share this post. When you have done that, simply go to the contact us page (link) on the Fit n Well website and send us your name and contact number.

All entries will be put into a draw this Easter Sunday 5th April 2015 and the winner will be announced the same day.

Good luck … it could be you!

Visit the Fit n Well website to browse our fantastic range of treatments and therapies.

Food To Fight Chronic Inflammation

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Food to fightchronic inflammation.

Food to help reduce and prevent chronic inflammation.

Inflammation is one of the body’s natural immune responses to injury, irritation and infection and without it we can’t heal.  Acute inflammation occurs immediately after an injury to protect the body and control infection. Later stages of inflammation work to re-grow damaged tissue and start the healing process. Chronic inflammation is an over-response which can last from months to years and when it’s out of control it can lead to further damage to the body, cause you pain, stiffness and swelling from lingering injuries and conditions.

Chronic inflammation can have a knock on effect on your daily activities and seriously hamper your normal training and fitness regimes.  

It is worth bearing in mind that in certain cases chronic inflammation in the body can be linked to heart disease, cancer, asthma, arthritis, Alzheimer’s disease and type 2 diabetes.  Keeping the inflammatory levels low in your body can help lower your risk of developing these illnesses.

Coupled with other treatments and therapies there are powerful natural steps that you can take to help fight chronic inflammation. By making changes to your regular diet you can help to control the inflammatory levels in your body. There are plenty of foods that help fight inflammation but first we must look at the foods we need to cut back on.

Foods that can promote chronic inflammation

There are specific food groups that can increase inflammation levels in your body so be sure to check the packaging on all processed foods and aim to cut down on the following:

Saturated fats

These are mainly found in and from animal products, palm oil and coconut oil. Swap for small amounts of unsaturated fats (monounsaturated and polyunsaturated). Saturated fats can promote inflammation and cause over activity of the immune system. This can lead to joint pain, fatigue and damage blood vessels.

Trans fats

Trans fats and partially hydrogenated fats or oils are found in various types of processed foods, fried foods, some baked foods and margarine. Many food manufacturers have removed trans fats from their products, but be sure to check.

Omega-6 fats – Although we need this for normal growth and development. The body needs a healthy balance between omega-6 and omega-3 fatty acids. Over consumption of omega-6  fatty acids promotes inflammation. These can be found in corn, soybean oil, safflower, sunflower oils, mayonnaise and many salad dressings.

Simple and refined carbohydrates

Foods that are high in sugar (simple carbohydrates) can trigger the release of inflammatory messengers called cytokines. Look out for the sweeteners especially those ending in “ose” e.g. fructose or sucrose.  Avoid sugary drinks as these can spike up your blood sugar levels. Foods high in refined carbohydrates are found in sugary foods such as fruit juices, sodas, cakes, biscuits, most cereals, crackers, bread, white rice, jams and many more (read the ingredients).

Foods that are high in natural ant-inflammatory properties

The following foods are believed to help fight inflammation:

Green Tea

Apart from green tea being a great antioxidant, its high content of catechins help to ward off inflammation.  It also contains other properties that are believed to help lower cholesterol and lower your risk of certain cancers and cardiovascular diseases.  Some people find green tea a little bitter and add lemon juice to zap it up.

Oily Fish

For protein try switching your red meat for fatty oily fish.  Salmon, tuna, sardines, mackerel and anchovy contain high contents of omega -3 essential fatty acids and vitamin D which helps to reduce inflammation.  Omega-3 is also good for helping to lower blood cholesterol and reduce the risk of heart disease.

Brightly Coloured Fruit and Vegetables

Fresh fruit and vegetables are best for their nutritional value. Brightly coloured fruit and vegetables are loaded with natural plant chemicals called phytochemicals that can prevent and even reverse the inflammatory process.  Generally fruits and vegetables are high in antioxidants such as flavonoids, carotenoids and vitamins A, C and E. Foods high in these antioxidants and enzymes help to reduce inflammation. Frozen vegetables are ok but avoid the tinned products.

Hot picks for fruit are pineapple which is packed with an enzyme called Bromelain which breaks down bad proteins which cause inflammation. Apricots, papaya, pomegranates, red grapes, berries are all rich in enzymes and flavonoids which also help fight inflammation.

Tart Cherries

The tart Cherry (believed to be a wonder fruit) delivers a unique powerful dose of anti-inflammatory compounds. They contain high levels of anthocyanins which can help to reduce pain from arthritis and post-exercise soreness. Try tart dried cherries and tart cherry juice.

Hot picks for vegetables are leafy greens such as and kale and spinach which have high concentrations of vitamins, calcium and iron which can all help fight inflammation. Red onions and garlic contain the phytonutrient quercetin and the compound allicin. Other vegetables recommended are broccoli, green beans, asparagus, tomatoes, beetroot, red cabbage, peppers, sprouts and sweet potato.

Olive Oil

A healthy alternative to vegetable oil which is great for cooking with and dressing salads. Olive oil is rich in beneficial monounsaturated fat which is good for your heart.  It is filled with potent anti-inflammatory chemicals from the olive. The omega-9 fatty acid and olive polyphenols reduce inflammation in cells and joints by lowering blood levels of the C-reactive protein (marker for determining inflammation in the body).

Fresh or Dry Ginger and Turmeric

These are very powerful spices that are widely used for both culinary and medicinal purposes.

Ginger is often used for its potent power to upgrade and boost the quality of your food.  It is a good antioxidant and contains a powerful anti- inflammatory chemical.

Turmeric is an old Indian spice with a powerful medicinal compound called Curcumin. It has anti-tumour, anti-arthritis as well as anti-inflammatory properties. It protects the liver from toxins and kills numerous bacteria and yeasts.  Add to curries, rice, beans and sauces.

Other tips to reduce chronic inflammation

  • If you can’t resist a chocolate treat then go for dark chocolate as it contains flavonoids which can help reduce inflammation or bakers chocolate because it contains less sugar.
  • Drink plenty of water to avoid dehydration and flush inflammation causing toxins out of your body.
  • Avoid excess alcohol and smoking.
  • Take regular exercise.
  • Manage and reduce stress levels.

Please note that this information is for general guidance only and It is advised that you speak to your doctor if you are concerned about chronic inflammation and have any food allergies or intolerances.