Post archive

Good Luck Anish


Good luck to my Client Anish Daddar who is competing in his first ever Physical culture/Bodybuilding show tomorrow. The Miami Pro which is being held in St Albans at the Alban Arena, a great venue I myself competed there twice 2005 - 2006, Anish has worked very hard over the last 14 weeks he has dropped 30 kg in body fat and water and is looking lean and feeling great.


Anish has visited me a few times over the last few months to initially sort out a shoulder injury and some general maintenance as his body was taking a battering he responded well to the treatments and visited me yesterday for his pre contest Body Carving Lymph Drainage Massage a speciality of mine techniques I have developed to help those who compete on stage look crisp and yes dry, shrink wrapped and ripped.


Good luck Anish and may the judges smile upon you


Shaun

Good luck Beatrice Gibbe


Good luck to my client Beatrice Gibbe who is running in the Bracknell half marathon tomorrow, so it's good luck to Bea and bring back a new PB.
Good luck to all the other runners tomorrow, remember warm up and stretch, stay hydrated and if it is available at the venue get a post run massage, by getting a post run massage you are reducing the risk of injury, speeding up your recovery and the guys and girls providing the treatment may need the work hours in the field to go towards there qualifications as Sports massage therapists, so you are helping them achieve there dream too.


Take care all


Shaun

London Marathon 2017?

Are you one of the many thousands of runners taking part in next weeks London Marathon? if so are you fully prepared for this mammoth task, why not consider a pre event Sports Massage from The Seeing Hand Therapies, a 1hour 15 min treatment which includes Deep Tissue Sports and MET (muscle energy technique) stretches to help give you a fighting chance of completing the run uninjured and fresh for the next one.

The treatment will focus on your:
  • Quadriceps & Hip Flexors
  • Achilles Tendon
  • Calfs
  • Hamstrings
  • Gluteals

The cost is £40, if you are running for a charity I will give a 50% discount so the cost comes down to £20.

Limited spaces available though so get in early and please mention if you are running for a charity.

Note:

Above offer only applies to the London Marathon 2017

Shaun

To Book call Shaun: 0787 043 2573

What are Muscle Knots?

 

A question I am often asked by my clients is what is a knot and how did I get it etc.

You yourself probably hear this term all the time. People are constantly saying things like, “I have a huge knot in my back” or “I’m all knotted up!”  What does this actually mean? Can a muscle really get tied in a knot? Well, no, not really.

 

First of all, let me explain a little bit about muscle tissue. Muscle fibres run in all different directions in our body and muscles are layered on top of each other from our heads to our toes. This is a good thing and the reason why we can bend, twist, dance, and play sports. Our muscles are meant to be pliable, strong, and challenged. However, when we sit at a computer all day in the same position or carry out repetitive movements day in and day out, have a build up of waste products like lactic acid and if we injure ourselves, or if we are chronically dehydrated, we can lose our mobility and flexibility. Certain muscle fibres start to bond/stick to each other and become adhered (stuck together), this new hard and lumpy feeling is a muscle ‘knot’.

 

Muscle ‘knots’ are very common but common doesn’t mean they are normal or harmless. Chronic stress on our muscles creates micro-tearing of muscle tissue, which creates scar tissue. Unfortunately, if left untreated, the muscle tissue will continue to lose elasticity and cause postural stress that is hard to reverse.  It’s not all bad news and there are a lot of things you can do to treat and prevent muscle knots.

 

Prevention – how to avoid getting muscle knots in the first place:

 

How much water/sports drink should I drink? Diet and hydration – Drink plenty of water RDA 2 litres much more if you are a sporty person and eat a healthy diet. Foods such as alcohol, sugary caffeinated drinks, processed and fast foods all play a part in dehydrating you. If you are careful about what goes into your body, you are less likely to get injured.

Take breaks – Most people spend a lot of their day sitting in front of a computer or staring down at a mobile phone or tablet. Our bodies cannot handle being in those positions too long. Every hour at work, get up and walk around. Even when sitting at your desk, straighten out your back, turn your neck from side to side, uncross your legs, and move as much as you can.


Exercise – As previously stated, our muscles were designed to be challenged. We are built to perform. If we aren’t moving, stretching, and lifting then we are compromising our muscle health.


Massage – We are slowly starting to come around to the fact that massage is not just some occasional luxury saved for vacations and spa days. Massage Therapy can help keep your muscles healthy, pliable, nourished and oxygenated.


Lifestyle – A life filled with stress and lack of sleep is a perfect pathway to injury. Slow down, get more sleep, and breathe. Even as little as 15 minutes a day of focused relaxation time can make a world of difference.


Treatment – what to do if you already have muscle knots:

 

Rest – If you’re in pain, it is your body’s way of saying it needs a break. Maybe, you take a few days away from the computer or a few days away from the weights or spin bike etc. You need a break from whatever is causing the pain.


Massage – Massage Therapy is not only great for prevention, but a good Deep Tissue combined with elements of Sports Massage Therapy can help relieve that muscle pain, break up the adhesions, improve flexibility and range of motion and recommend self-care that you can do on your own.

Not only will the treatment consist of manual therapy like massage and stretching, but the therapist can advise on the underlying causes.

 

Stretching – Gentle movements by going through your full range of motion can be very helpful. Do not push stretches too hard without discussing first with a Physical Therapist, Massage Therapist, or Personal Trainer. You can over-stretch, and just because a muscle is hurting, doesn’t mean it needs to be elongated. Sometimes the opposite is true. However, gentle, full-body movement is usually a good idea as long as it is pain-free; maybe consider Yoga classes under supervision.

So, move around. Get a massage. Go to bed a little earlier. Drink more water; eat a well balanced diet, your body will thank you!

 

If you have tried all the above and it hasn’t helped then consult with your GP, or if in any doubt again consult with your GP.


Shaun


To book your treatment call Shaun: 0787 043 2573

E mail: info@tshtmassage.co.uk

Or: shaun_maddock@hotmail.com

Good luck to Team Datchet Dashers

Good luck to Team Datchet Dashers who are competing in the Southern 12 Stage Relay which is being held in Kent tomorrow, Big up to my clients Rob Mcharg, Rob Baylis and Mark Berry reserve runner, good luck all.

GO SMASH IT DASHERS

SHAUN

Reading Half Marathon


Good luck for tomorrow to clients Emma Tyler, Alyson McShane both of Datchet Dashers running club & Mark Freeman who are all running in the Reading Half Marathon, lets hope conditions are favourable and all achieve new PB's, stay strong guys.

Massage to Ease 

Migraine & Tension Headache

 

Are you one of the unfortunate people who suffer from chronic headaches or migraine? The disorder can be debilitating and typically can result from high stress levels, poor posture resulting in tightness in the neck ans shoulder muscles and/or lack of sleep. So it's no wonder why so many people want to know how to relieve Migraine and tension headaches.

 

Massage helps in two ways when it comes to treating migraines and tension headaches:

 

In a proactive role, massage treatments are performed on a regular basis to help the body maintain an optimal level of relaxation and stress-relief. This approach reduces the chances of migraine attacks and tension headaches significantly by relaxing muscle spasms and trigger points.

 

In a comfort role, massage is done to ease the pressure brought on during a migraine or tension related headache. By focusing on the neck, shoulders, and head, massage can decrease the pain and discomfort brought on by migraine or tension headaches.

 

A study showed that massage therapy recipients exhibited fewer migraines and better sleep quality during the weeks they received massage, and the three weeks following, than did participants that did not receive massage therapy. Another study found that in adults with migraine headaches, massage therapy decreased the occurrence of headaches, sleep disturbances and distress symptoms. It also increased serotonin levels, believed to play an important role in the regulation of mood, sleep and appetite.


Check out:


A randomised, controlled study of massage therapy as a treatment for migraine.

 

https://www.ncbi.nlm.nih.gov/pubmed/16827629

 

 Benefits of Relieving Tension-Related Headaches

 

1, Decreases occurrences of tension headaches, sleep disturbances and distress symptoms


2, Allows one to maintain a level of relaxation and stress-relief, reducing the chances of stress induced migraines


3, Massage for headaches can also reduce muscle spasms and trigger points


NOTE:


Massage can be a good alternative to pharmaceutical intervention, but please consult with your GP in the first instance to rule out any underlying causes of your pain and never eliminate prescribed medications without discussing with your GP first.



Why put up with the pain give massage a chance


Shaun



To book your treatment call: Shaun 0787 043 2573


E mail: info@tshtmassage.co.uk

 

How Massage Can Ease Sciatic Pain

 

No matter if your sciatic pain is new or if you’ve been dealing with it on and off for years, massage therapy can help you find quick relief.

 

How does massage therapy relieve sciatic pain?

 

Your sciatic pain flares up when the sciatic nerve roots in your lower back are pinched or irritated.

 

Massage therapy helps alleviate sciatic nerve pain in 2 ways:

  1. Tight lower back and gluteal muscles can place stress on your nerve and nerve roots. Massage therapy relaxes and stretches these tight or spasm muscles and helps prevent pinching or irritation of the Sciatic nerve.
  2. A massage encourages the release of pain-fighting endorphins—this can provide temporary relief from symptoms like the throbbing pain in your foot or the burning sensation in your leg.

 

Here at The Seeing Hand Therapies I use a variety of deep tissue and stretching techniques which I have found to be very beneficial to my clients who visit me with Sciatic and low back pain.

 

Massage therapy may not permanently solve your sciatic pain, but as one component of a well-rounded treatment plan, it can help alleviate your symptoms while providing you with relief and a relaxing and enjoyable experience.


Shaun


To book call: Shaun 0787 043 2573

E mail: info@tshtmassage.co.uk

What is Reflexology & How Can it Help You

 

Reflexology involves applying gentle pressure to areas of the feet which creates a positive effect in the corresponding area of the body. The feet are a mirror image of the bodily systems, muscles, glands & organs.

 

Every pair of feet is unique and tells a story. As well as being relaxing and rejuvenating Reflexology can be very effective and beneficial for numerous conditions. It could be likened to an MOT for the body and mind and is the perfect therapy to reduce stress and tension plus it is suitable for all ages.

Benefits of Reflexology

Stimulated Nerve Function – By stimulating more than 7,000 nerves in the feet, reflexology encourages the opening and clearing of neural pathways. It interrupts pain pathways, reducing pain.

 

Improved Immune System – Reflexology stimulates the lymphatic system thus reducing risk of infection. It cleanses the body of toxins and impurities and also stimulates the production of endorphins, leading to an improved immune system and sense of well-being.

 

Increased Energy – Reflexology revitalises energy throughout the body by relaxing and opening up energy pathways.

Reflexology and Pregnancy

Maternity Reflexology aims to optimise the physical and emotional health of pregnant women and will also allow them time away from their busy life, to focus purely on themselves and the growing baby.

Research has shown that regular Reflexology treatments during pregnancy can significantly reduce pain during labour, reduce the length of the first stage of labour and improve the quality of sleep in post-natal women.

 

NOTE:

 

While reflexology is an extremely safe healing practice, it is important to be aware of a few contraindications or times when reflexology might not be a wise choice. These contraindications include:

 

Patients with foot fractures, unhealed wounds, or active gout in the foot should avoid reflexology. Patients with osteoarthritis that impacts the foot or ankle, or those with vascular disease of the legs or feet, should consult with their GP prior to beginning reflexology on the feet.

 

To book your treatment call: Shaun 0787 043 2573

E mail: info@tshtmassage.co.uk 

Good luck Mark & Mark


Good luck to my clients Mark Freeman and Mark Berry who are both running in the Wokingham half marathon tomorrow, it is Mr Freemans first half marathon and he has put a lot of training prep into this event, Mr Berry is hoping to get a new PB sub 1 hour 30 mins, my fingers are crossed for you guys, You can do it.

Shaun

Well Done Rob Mcharg

A massive well done to client Rob Mcharg who came in 13th out of 450 cross country runners yesterday this is a great achievement for a guy of 53 years old, taking on people half his age and smashing it, a true Spartan mindset is what this man has, well done Rob, stay strong and healthy.

Shaun

Role of Sports Massage in preparation for sporting participation

 

Sports Massage can be beneficial at various stages of sporting participation, e.g.

 

  • The conditioning/training phase
  • Pre-competition
  • Inter-competition
  • Post-competition
  • Post-travel, to and from event
  • Injury prevention
  • Injury recovery

 

Whether you exercise or play sport to keep fit, or compete at an international level, Sports Massage has something to offer you.


Shaun


For more info or to book Call: 0787 043 2573

Email : info@tshtmassage.co.uk

 

Recipe for protien bars


Sometimes athletes cannot manage to get enough nutrition into there body due to busy work or education lifestyle, below is na easy recipe to make 8 healthy and tasty bars that you can include into your nutrition regime to help you stop falling into a calorie deficit.


Chocolate-Banana Protein Bars


 

8 Bars

 

Ingredients

 

2 large, ripe bananas (about 300 g)

 

1 tsp. ground cinnamon

 

2 tbsp. unsweetened cocoa powder

 

3 large raw egg whites

 

4 oz. nonfat milk

 

2 1/2 c. (200 g) rolled oats

1/3 c. Splenda - optional

 

1 tbsp. olive oil

 

60 g chocolate Designer Whey (or equivalent brand/flavor)

 

Directions

 

Mix ingredients in a large bowl. Pour into non-stick cake pan. Bake at 300 F for 25 minutes or until firm. Let cool slightly before cutting. We have made these into 8 small bars, but you could easily make into

 

4 larger ones, with double the protein (e.g., 23 g protein per bar).

 

If you don’t want the fat replace the oil with unsweetened applesauce.

 

It will taste just as good and still retain the moist but firm texture.

 

Nutritional Information

 

Calories (Per bar): 190

 

Protein (g): 11

 

Carbohydrates (g): 28

 

Fat (g): 4.6

 

Carb - Protein - Fat % Ratio: 57% - 22% - 21%


 

 

 

 

 

Commercial protein bars are often made with cheap protein blends, such as soy and hydrolyzed collagen. Many are low in fiber and need to be forti-fied in order to offer any vitamins and min-erals at all. Making your own is easy, and is considerably less ex-pensive than what you can buy in a store.

Bars like these make excellent snacks and can also be used as a a part of a quick meal on-the-go


The units are standard US measurements. 


The following table can be used to convert these to metric units:

 

Unit:                               Conversion:

 

1 cup                               ~ 240 ml (236.6)

 

1 tablespoon (US)  ~ 15 ml (14.8)

 

1 teaspoon (US)      ~ 5 ml (4.9 ml)

 

1 ounce                         28.3 grams

 

1 pound                         453.6 grams


Shaun

 

Happy new year

Dear Friends and clients May success chase you as you move forward ambitiously towards achieving your goals in 2017.

Wishing you all the Best for 2017.

From Shaun @ tshtmassage

Delayed onset muscle soreness (DOMS)

 

A new year is upon us and many of you will want to start an exercise regime to get you fit and in shape and maybe lose those added holiday pounds, as a result of your new passion for exercise an unexpected guest may arrive which may put you off or slow down your progress, the unwanted guest is DOMS (delayed onset muscle soreness) please read my article below and it may better equip you for the battle ahead, I hope you enjoy and please stick with your program don’t be put off by DOMS.

 

What is DOMS?


Delayed onset muscle soreness (DOMS) describes a phenomenon of muscle pain, muscle soreness or muscle stiffness that occurs in the day or two after exercise. This muscle soreness is most frequently felt when you begin a new exercise program, change your exercise routine, or dramatically increase the duration or intensity of your exercise routine.


Although it can be alarming for new exercisers, delayed onset muscle soreness is a normal response to unusual exertion and is part of an adaptation process that leads to greater stamina and strength as the muscles recover and build.

The delayed muscle soreness of DOMS is generally at its worst within the first 2 days following a new, intense activity.

 

What Causes Muscle Soreness after Exercise?


Delayed onset muscle soreness is thought to be a result of microscopic tearing of the muscle fibres. The amount of tearing (and soreness) depends on how hard and how long you exercise and what type of exercise you do. Any movement you aren't used to can lead to DOMS, but eccentric muscle contractions (movements that cause a muscle to forcefully contract while it lengthens) seem to cause the most soreness.


Examples of eccentric muscle contractions include going down stairs, running downhill, lowering weights and the downward motion of squats and push-ups.

In addition to small muscle tears, there can be associated swelling in a muscle which may contribute to soreness.

 

Tips for Dealing with Muscle Soreness after Exercise


If you do find yourself sore after a tough workout or competition, try these methods to deal with your discomfort.

Although not all are backed up with research, many athletes report success with some of the following methods. Use Active Recovery. This strategy does have support in the research. Performing easy low-impact aerobic exercise increasing blood flow and is linked with diminished muscle soreness. After an intense workout or competition, use this technique as a part of your cool down.


Have a Sports Massage. Some research has found that sports massage may help reduce reported muscle soreness and reduce swelling.


How Massage helps to reduce DOMS by reducing inflammation, decreasing pain, relieving tightness and removing waste products from the muscles. After intense activity muscle fatigue and soreness can be the effect of lactic acid build up and the rebuilding process within the muscle. DOMS is classified as a type I muscle strain and can vary from slight muscles stiffness to severe, debilitating pain that restricts movement.


Stay well hydrated, dehydration may cause muscle cramping, tightness and soreness.


Try an Ice Bath or Contrast Water Bath. Although no clear evidence proves they are effective, many pro athletes use them and claim they work to reduce soreness.


Use R.I.C.E. (Rest, Ice, Compression, Elevate), the standard method of treating acute injuries, if your soreness is particularly painful.


Perform Gentle Stretching. Although research doesn't find stretching alone reduces muscle pain of soreness, many people find it simply feels good.


Try Yoga. There is a growing support that performing Yoga may reduce DOMS.


Listen to Your Body.


Allow the soreness to subside thoroughly before performing any further vigorous exercise.

Warm Up and Cool down completely before and after your exercise session.


If your pain persists longer than about 7 days or increases despite these measures, consult your GP.


I hope you enjoyed the article please follow the advice above and don't be pput off exercising because of muscle soreness it should wear off in time and please consider Sports Massage as part of the new you it really will help to keep you at the top of your game.


Take care and have a happy and healthy 2017.


shaun


To book call 0787 043 2573


Email: info@tshtmassage.co.uk


IT'S CHRISTMAS


Are you at a loss as to what to get that special someone for Christmas, why not treat them to a one off Massage or Reflexology treatment or if you feel extra generous a course of six for the price of five treatments, you can pay using Paypal via my online shop or cash if it is easier.


For more info:

Email me: info@tshtmassage.co.uk

or 

Call Shaun on: 0787 043 2573


Have a great Christmas and new year


Shaun

Clients FB post


A really nice and kind FB post from my client Marta Chlanova a very good PT and Figure competitor who is based in Egham, Surrey.


Long overdue catchup with my grand masseur Shaun Maddock. His magic hands got my sore body sorted once again.
In this world full of false promises, disloyalty, people throwing you overboard in a blink when you no longer fit their business.....there's only a handful of those who you can rely on, who will walk the extra mile for you and expect nothing in return, those pure souls.....and when you find one of these gems, cherish them and never let them go. You're one of them, Shaun......Thank you!!!

Good luck Rob

I'd like to wish my client Rob Mcharg good luck for tomorrow, Rob is competing in a 6 mile cross country race he will be going through some rough terrain in the wilds of High Wycombe, he has done very well over the last year battling through injuries and is in fine fettle now, Rob is a former world champion middle distance runner and has steeped out of retirement to again take on the world next year, at age 52 this man is a machine a true inspiration, good luck Rob stay on your feet and stay strong you can do it.

Shaun

Nutritional info for all to share


Below is an extensive list of vitamins and where you can find them naturally occurring with an indication of RDA (recommended daily allowance) and the benefits they provide, please note I am not a nutritionist and the information is a guide only, feel free to copy and paste and print if you find it useful, I would also recommend you consult a medical professional before making major changes to your diet particularly if you have Diabetes, apologies if I have missed any. 

I think it is of major importance that we all try to eat a healthy balanced diet to boost health and vitality to stave off illness and disease, take care and stay strong.


Shaun


VITAMIN:

 

A & Beta-carotene

 RDA: 600MG

 Dietary Sources: Carrots, watercress, cabbage, squash, sweet potato, melon, pumpkin, tomato, broccoli, apricots, papayas.

 Actions: Needed for healthy skin, inside and out, protecting against infections. Antioxidant and immune system booster. Protects against many forms of cancer.  Essential for night vision.

 Deficiency:  Mouth ulcers, poor night vision, acne, frequent colds or infections, dry flaky skin, dandruff, thrush or cystitis, diarrhoea.

 Damaged by:  Heat, light, alcohol. Coffee and smoking.

 

B1

 RDA:  1.1mg

 Dietary Sources:  Watercress, squash, courgette, asparagus,, mushrooms, peas, lettuce, peppers, cauliflower, cabbage, tomatoes, Brussels sprouts, beans.

 Actions:  Essential for energy production, brain function and digestion.  Helps the body make use of protein.

 Deficiency:  Tender muscles, eye pains, irritability, poor concentration, “prickly” legs, poor memory, stomach pains, constipation, tingling hands, rapid heart beat.

 Damaged by: Antibiotics, tea, coffee, stress, birth-control pills, alcohol, alkaline agents eg baking powder, sulphur dioxide (preservative), cooking, food processing.

 

B2

 RDA:  1.1mg

 

Dietary sources:  Mushrooms, watercress, cabbage, asparagus, broccoli, pumpkin, beansprouts, fish, milk, bamboo shoots, tomato, wheatgerm.

 Actions:  Helps turn fats, sugars and protein into energy.  Needed to repair and maintain healthy skin, inside and out.  Helps to regulate body acidity.  Important for hair, nails and eyes.

 Deficiency:  Burning or gritty eyes, sensitivity to bright lights, sore tongue, cataracts, dull or oily hair, eczema or dermatitis, split nails, cracked lips.

 Damaged by:  Alcohol, contraceptive pill, tea , coffee, alkaline agents eg baking powder, sulphur dioxide )preservative), cooking and food processing.

 

B3

 RDA:  13-17mg

 

Dietary sources:  Mushrooms, tuna, salmon, asparagus, cabbage, mackerel, tomatoes, squash, courgettes, cauliflower,  and unrefined cereal.

 Actions:  Essential for energy production, brain function and the skin.  Helps balance blood sugar and lower cholesterol levels.  Also involved in inflammation and digestion.

 Deficiency:  Lack of energy, diarrhoea, insomnia, headaches or migraines, poor memory, anxiety or tension, depression, irritability, bleeding or tender gums, acne, eczema/dermatitis.

 Damaged by: Antibiotics, tea, coffee, contraceptive pill and alcohol.

 

B5

 RDA:  3-7mg

 

Dietary sources:  Mushrooms, watercress, broccoli, alfalfa, peas, lentils, tomatoes, cabbage, celery, strawberries, eggs, squash, avocado, unrefined cereal.

 Actions:   Involved in energy production, controls fat metabolism.  Essential for brain and nerves.  Helps make anti-stress hormones (steroids).  Maintains healthy  skin and hair.

 Deficiency:  Muscle tremors or cramps, apathy, poor concentration, burning feet or tender heels, nausea or vomiting, lack of energy, exhaustion after light exercise, anxiety, teeth grinding.

 Damaged by:  Stress, alcohol, tea, coffee.  Destroyed by heat and food processing.

 

B6

 RDA:  1.2-1.4mg

 

Dietary sources:  Watercress, cauliflower, cabbage, peppers, bananas, squash, broccoli, asparagus, lentils, Brussels sprouts, onions, seeds and nuts.

 Actions:  Essential  for protein digestion and utilization.  Essential for brain function, hormone production.  Helps balance sex hormones, hence use in PMS and the menopause.  Natural anti-depressant and diuretic.  Helps control allergic reaction.

 Deficiency:  Infrequent dream recall, water retention, tingling hands, depressions or nervousness, irritability, muscle tremors or cramps, lack of energy, flacky skin.

 Damaged by:  Alcohol, smoking, birth control pills, high protein in take, processed foods.

 

B12

 RDA:  1.2-1.5mcg

 

Dietary sources:  Fish, oysters, sardines, tuna, eggs, shrimp, cottage cheese, milk, cheese.

 Actions:  Needed for using protein.  Helps the blood carry oxygen, hence essential for energy. Needed for synthesis of DNA.  Essential for nerves.  Detoxifies tobacco smoke and other toxins.

 Deficiency:  Poor hair condition, eczema or dermatitis, mouth over sensitive to hot or cold, irritability, anxiety or tension, lack of energy, constipation, tender or sore muscles, pale skin.

 Damaged by:  Alcohol, smoking, lack of stomach acid.

 

Biotin

 RDA:  10-200mcg

 

Dietary sources:  Cauliflower, lettuce, peas, tomatoes, grapefruit, melons, corn, cabbage, carrots, nuts, seeds, cherries, fish , milk, eggs.

 Actions:  Particularly important in childhood.  Helps body use essential fats, helping to promote healthy skin, hair and nerves.

 Deficiency:  Dry skin, poor hair condition, premature greying hair, tender or sore muscles, poor appetite or nausea, eczema or dermatitis.

 Damaged by:  Raw egg white, fried food.

 

C

 RDA:  40mg

 

Dietary sources:  Peppers, watercress, cabbage, broccoli, cauliflower, strawberries, lemons, peas, melons, oranges, grapefruit, limes, tomatoes.

 Actions:  Strengthens immune system – fights infections.  Makes collagen, keeping bones, skin and joints firm and strong.  Antioxidant, detoxifying pollutants and protecting against cancer and heart disease.  Helps to make anti-stress hormones and turn food into energy.

 Deficiency:  Frequent colds, lack of energy, frequent infections, bleeding or tender gums, easy bruising, nose bleeds, slow wound healing, red pimples on skin.

 Damaged by:  Smoking, alcohol, pollution, stress, fried foods.

 

D

 RDA:  10mcg

 

Dietary sources:  Herring, mackerel, salmon, other fish, dairy products, eggs.

 Actions:  Helps maintain strong and healthy bones by retaining calcium.

 Deficiency:  Joint pain or stiffness, back ache, tooth decay, muscle cramps, hair loss.

 Damaged by:  Lack of sunlight, fried foods.

 

E

 RDA:  3-4mg

 

Dietary sources:  Unrefined vegetable oils, seeds, nuts, beans, peas, wheatgerm, wholegrains, fatty fish, tuna, mackerel, salmon, sweet potato.

 Actions:  Antioxidant, protecting cells from damage, including cancer.  Helps body use oxygen, preventing blood clots, thrombosis, atherosclerosis.  Improves wound healing and fertility.  Good for the skin.

 Deficiency:  Lack of sex drive, exhaustion after light exercise, easy bruising, slow wound healing,  varicose veins, loss of muscle tone, infertility.

 Damaged by:  High temperature cooking, especially frying.  Air pollution, birth control pill, excessive intake of refined or processed fats and oils.

 

Folic Acid

 RDA:  200mcg

 

Dietary sources:  Cereals, spinach, peanuts, sprouts, asparagus, sesame seed, hazel nuts, broccoli, cashews, cauliflower, walnuts, avocado.

 Actions:  Critical in early development of the brain and nerves.  Essential for brain and nerves.  Needed for energy production and inflammatory response.

 Deficiency:  Eczema, cracked lips, prematurely greying hair, anxiety or tension, poor memory, lack of energy, poor appetite, stomach pains, depression.

 Damaged by:  High temperature, light food processing and the contraceptive pill.

 

K

 RDA:  Normally sufficient amount made by bacteria in gut.

 

Dietary sources:   Cauliflower, brussel sprouts, lettuce, cabbage, beans, broccoli, peas, watercress, asparagus, potato, tomatoes, dairy products.

 Actions:  Controls blood clotting.

 Deficiency:  Haemorrhage (easy bleeding)

 Damaged by:  Antibiotics.  In infants lack of breast feeding.

 

Muscle energy technique (MET)


Muscle energy technique is a form of assistive stretching carried out by the therapist on and with the compliance of the patient/client.

Muscle energy technique is a manual therapy treatment/technique procedure that involves voluntary contraction of a patients/clients muscle or muscle fibres in a precisely controlled direction at varying levels of intensity against a distinctly executed counterforce applied by the therapist, the client/patient is asked to relax and the muscle being treated is gently taken to a new level of bind were the MET is applied again or until muscle fibres are sufficiently lengthened and correct range of motion is restored.

I regularly use MET techniques during my treatments as I have found it extremely beneficial to my clients, it is great in conjunction with soft tissue techniques for releasing so many issues such as:


  • Tight Quadriceps
  • Tight Hamstrings
  • Tight Calf’s
  • Low back pain
  • Stiff or Wry Neck
  • Tight Pectoralis Major/Minor

And so much more.


So next time you visit your massage/physical therapist why not ask about Muscle Energy Technique.


Take care and be kind to yourself


Shaun

Gynecomastia (post surgery massage)


Over the last few years I have been treating clients post surgery some of these male clients have undergone surgery to remove excessive breast tissue (Gynecomastia) this Is an enlargement of a males breast tissue, usually due to a hormone imbalance or hormone therapy, Steroids can cause an increase in Oestrogen (the female hormone) and/or a decrease in Testosterone (the male hormone), which is what causes the breast tissue to grow. Steroid abuse is almost guaranteed to eventually lead to Gynecomastia,

Should the patient seek a surgical intervention (Plastic Surgery) to remove the enlarged breast tissue post surgical massage will then be required to break down fibrotic scar tissue and reduce lymph oedema (a condition characterized by an excess of watery fluid collecting in the cavities or tissues of the body), by using a combination of MLD (manual lymphatic drainage) and deep tissue massage techniques it is possible to accelerate the healing process for the patient, deep tissue massage breaks down fibrotic adhesion/scar tissue, MLD helps the body to absorb the excess fluid.

These techniques are also excellent post op treatments for Liposuction.

NOTE

Be sure to get a release from your surgeon for massage therapy and advice on when your massage treatments can start (normally second week post surgery).

To book your post surgery treatment call now: 0787 043 2573

Take care

Shaun

The Wavestone

Earlier this year I completed another very useful CPD course at Guildford college, the course was Wavestone for sports injuries since completing the course I have regularly been incorporating the Wavestone into my Sports and Deep Tissue Massage treatments my clients thus far really enjoy this addition to there treatments, please read on to learn more about this great tool.

Not only is the WaveStone ideal for seeking out troublesome knots, the benefits to the client are plentiful, such as;

Heating up or cooling down quickly to help treat problem areas quicker
Potentially removing the need for hot stones, lava shells or bamboo.

The WaveStone’s versatility means it can be used to treat many conditions, such as:

  • Releasing soft tissue (STR)
  • Fibrous adhesions / tension knots
  • IT band syndrome
  • Lower back pain
  • Golfer’s or tennis elbow
  • Ankle pain (Achilles tendonitis)
  • Muscle spasms or strains
  • Foot / heel pain (Plantar faciitis)
And so much more.

Further to the WaveStone’s already impressive versatility is it’s unique ability to be warmed or cooled in just minutes. Traditional hot stones need persistent heating from a nearby tank, which could take 30-mins or more to heat up. In the case of cold stones, traditional stones need to be frozen for hours before first use. 

These unique thermal properties when applied, can:

Promote self-healing through stimulation of the circulatory system
Relax and soften muscles
Help encourage toxin release from muscles
Assist with pain relief from muscle spasms and aches

White Jade and Far Infrared (Fir) 

The WaveStone is made from the finest quality white jade, which of all the semiprecious stones has the best thermal properties, including its ability to absorb and emanate infrared energy. Far Infrared energy is the warming part of the sun’s light and is often simulated in red heat lamps – used for aching backs and limbs. 

Far infrared light can penetrate deeply into the human body transforming itself into healing warmth. The white jade of the WaveStone transmits this healing light deep into our bodies promoting pain relief, improved circulation, healing and deep relaxation.

Treat yourself and book now, give me a call or text: Shaun 0787 043 2573
Email: info@tshtmassage.co.uk

Basic Nutrition Advice


As a former competitive Natural Bodybuilder I am sometimes asked by client’s who are starting out in Bodybuilding, Cross fit and other athletic pursuits what is the best protein shake for me?’.

Truth is, supplementation is at the bottom of priorities when it comes to bringing about a change it is someone’s composition, gaining mass or losing body fat, we are all different and what works for one individual may not work for another, I am not a Nutritionist nor a Personal trainer but I learnt the basic format after wasting years in the gym, so try and get it right at the start, seek advice from a good PT with sound knowledge of Nutrition and get a bespoke plan made to suit your needs, this will need to be reviewed at regular intervals as your body changes.

  • Nutrition must be addressed in the following order of hierarchy

 

  1. 1)   Energy balance, calories in vs. calories burnt. Negative balance to decrease body fat, positive surplus to gain mass.

 

  1. 2)   Macronutrient breakdown, ratios of proteins,carbs and fats.

       Nutrient timing and meal frequency, eating times around training,                   on rest days, and when you ingest certain foods.


  1. 3)   Supplements

So If 1 and 2 are not on point, then 3 will make no difference whatsoever.

It is a little complicated granted but get it right and success will follow a good Nutritionist or a Personal Trainer with a sound knowledge of nutrition are worth paying for in the beginning phase of your quest for glory.


Take care and stay strong


Shaun

Good Luck Marta

Good luck to my client Marta Chlanova who is competing today at the NPA South East in Tonbridge, this will be her third show this season and I don't know how she has managed it but she has raised her game another notch, she is in the best shape and condition I have ever seen her in, mammoth hard work and a super strict diet has produced I am sure will be a winning physique.
Again good luck Marta it is time to smash the opposition.

Shaun

Good Luck James

Good luck to my client James Sumner who is competing in Leeds today at the UKBFF show, James is in amazing shape and has worked very hard over the last year and has put on a lot of size and quality muscle, after his BODY CARVING drainage and seperation massage on Friday he looked and felt awesome, ripped and vascular, good luck James and stay strong.

Shaun

Marta Chlanova

Good luck to my client Marta Chlanova who is competing today at the BNBF (British natural bodybuilding federation) show in Fareham, Sussex, Marta will be in he Figure category, she has completely transformed her physique in the last 8 months since she started visiting me for weekly maintenance Sports massage, she works incredibly hard in the gym and the diet has been a killer for her but all this has really paid off, she is shrink wrapped and good to go.

Shaun

Dan Somerville

Good luck to my client Dan Somerville who is competing in the British Amateur Rowing championships in Nottingham this weekend along with his team mates from Maidenhead rowing club, for a young man of only 16 to be so focused on not only his intense training regime but also his academic work is a real breath of fresh air, remember his name I am sure Dan will be a future Olympian.

Shaun

Good luck Rhona

Good luck to my client Rhona Merricks who is competing in her first Triathlon at age 56 tomorrow at Dorney Lake right here in Berkshire, Rhona has trained very hard and I am sure she will do very well, she has an iron will and has beaten cancer twice, a truly inspirational lady.

Shaun

 Healthy Tikka Masala

 

Ingredients:

300g Chicken, diced or strips
400g chopped tin of tomatoes
2 tbs Garam Masala
1 tsp coriander
½ tsp chilli powder (to turn on the heat)
1 red onion
1 or 2 cloves of garlic crushed.


Brown or white rice as preferred, amount in grams varies depending on your Diet or Carb intake, cook as instructed on packaging.

Method:

Cook chicken, onion and garlic in a pan with 1 cal spray oil, when cooked add in the tomatoes and spices, leave to simmer until the water has reduced from the tomatoes leaving a nice sauce.


Put some cumin seeds in with your rice whilst cooking if you want an Uber yum curry!
This does 3 meals during the day, and Isideal off-season, and during the first 12ish weeks of cutting, after which time the tomatoes have to come out.

 

You don't need to be a bodybuilder to enjoy this easy healthy low fat meal, I borrowed this recipe a few years ago when I was competing as a natural bodybuilder, it was posted on Tony Montalbanos website a great natural athlete.

Give it a try and enjoy.


Shaun

Tamara Makar @ NABBA Worlds

I'd like to wish my client Tamara Makar good luck for tomorrow, Tamara is competing in Brazil at the NABBA Worlds, she is in incredible shape and condition and has worked so hard in and out of the gym, her training regime is hardcore high intensity and would put many mortals like myself to shame, good luck T and best wishes.

Shaun

The Forge Gym, just to let everyone know I am still available to treat clients at the gym as well as my home, take care all and stay strong.

The Forge Gym 

Just to let everyone know I am still available to treat clients at the Forge Gym as well as from my home treatment room, I have not left the Forge.

Take care all and stay strong.

Shaun

A Quote that means a lot to me

To accomplish great things we must not only act,
but also dream; not only plan, but also believe."

Anatole France

Marta Chlanova:  FB post


The Seeing Hand Therapies - this amazing and truly skilled man Shaun Maddock has been looking after my muscles regularly for 7 months now. It's not just that he always sorts out my tightness and aches, it's also the welcoming atmosphere that he creates that has me coming back for more.

Now he's started using a new technique - Wavestone. I find with these stones you get more done with less pain. And when combined with Shaun's magic hands it's a recipe for healthy muscles.

Shaun is based in Slough and works either from his home or Forge Fitness gym.

Thank you, Shaun, for another great massage treatment yesterday! Always a pleasure.


Posted Yesterday by a regular client Marta Chlanova a Personal Trainer based in Surrey Marta also competes in the Figure class at Natural Bodybuilding shows, this was such a nice gesture of her to post these kind words on Facebook I just had to share I hope you don;t mind.

Wavestone

So pleased I attended the Wavestone CPD course last month, it is such a handy tool to incorporate into my treatments it is really proving itself a wow with my clients old and new, made of white Jade which has great healing properties and its ergonomic shape make it so easy to use and my clients really feel the added benefits, thank you Adrian Jenkinson for inventing the Wavestone.

Treatment room is now ready

My home treatment room is now finished so I can now treat you the client at my home in the SL2 area of Slough in Berkshire, I also take bookings and treat clients at the Forge Fitness Gym in the SL1 area of Slough.

Call Shaun to book: 0787 043 2573

Good Luck Sophie

Good luck to my client little Sophie Jansko who is competing tomorrow in Liverpool at the UKBFF Nationals, in the Bikini class, Sophie has worked very hard over the last year and has really transformed her physique, she looked amazing prior to her Body Carving massage treatment on Thursday but once I had finished she looked truly awesome, Ripped is an understatement, I hope the judges think so too and award her a place on the podium, good luck Sophie.
If you compete in one of the many physique categories why not try a pre contest Body Carving massage treatment, for more info call or email Shaun on:

0787 043 2573

info@tshtmassage.co.uk

Congratulations

Massive congratulations to my client Dan Somerville who won Bronze & a Gold medal last week in Belgium as part of a Coxless 4 team from Maidenhead rowing club, over 2.000 competitors took part, remember his name at only 16 yrs of age he is a star of future Olympic games.

I am away tomorrow 8/4/16 to Guildford College to do a new CPD course learning all about an innovative new product the Wavestone and how best to implement this tool into my Sports & Deep tissue massage treatments, my hope is that I can further broaden my knowledge & provide my clients with an even better treatment experience when they visit me at my clinic.

All the best

Shaun

New Year New You

Massage therapy has many health benefits that can help you stay on track with goals for the New Year. Resolve to include massage therapy in your health regimen!

1. Get active

Massage therapy has been shown to have major benefits for athletes, including enhanced performance, improved conditioning, faster recovery, improved flexibility, injury prevention and assistance in maintaining peak fitness. 
Research has shown that in relation to exercise and athletic participation massage can:

Reduce muscle tension
Help athletes monitor muscle tone
Promote relaxation
Reduce muscle hypertonicity
Increase range of motion
Improve soft tissue function
Support recovery from the transient immunosuppression state
Support the recovery of heart rate variability and diastolic blood pressure after high-intensity exercise.
Decrease muscle stiffness and fatigue after exercise
Improve exercise performance
Decrease delayed onset muscle soreness (DOMS)
Be the most efficient intervention for maintaining maximal performance time in            subsequent exercise tests when combined with active recovery from maximal exercise
Reduce serum creatine kinase post exercise
Reduce swelling
Enhance athletic performance
May help prevent injuries when massage is received regularly

Individuals who participate in exercise and athletic programs who seek enhanced performance, improved conditioning, faster recovery, injury prevention, and assistance in maintaining peek fitness can benefit from massage therapy given by a professional massage therapist.

2. Manage stress

Studies show that massage can reduce stress significantly on physical and psychological levels including decreased blood pressure and heart rate, as well as significant changes in emotional states. Stress + massage therapy.
Stress is a prevalent component in today's fast-paced world which can negatively impact on an individual's health and well-being. Massage therapy has been shown to be a means by which stress can be reduced significantly on physical and psychological levels. While massage therapists know from experience that massage reduces stress, there is considerable research that validates our experience.
In a study on the effect of massage therapy, there was a significant decrease in heart rate, systolic blood pressure, and diastolic blood pressure. Measures of oxygen consumption, blood pressure, and salivary cortisol levels were all lower after a 10 to 15 minute chair massage in controlled studies. Changes in psychological states have been measured by physiological responses, the Perceived Stress Scale, the POMS Depression Scale and the Anxiety Scale. (Extracts taken from an AMTA article).

3. Take control of pain

Those dealing with lower back pain, carpal tunnel syndrome, headaches, fibromyalgia, neck and shoulder pain and more can benefit from massage therapy.

So call me today if you want to have the benefits of massage in your life, whether to help you be the best you can be in your chosen sport or to reduce stress in your hectic daily life or reduce pain, call Shaun today on:

0787 043 2573, or email: info@tshtmassage.co.uk


You the right to take charge of your life

Shaun
 


Osteoarthritis


To see how Massage helped clients with Osteoarthritis of the knee joint go to end of this article (clinical trial).

Primary Osteoarthritis is Idiopathic (relating to or denoting any disease or condition which arises spontaneously or for which the cause is unknown) and may be local (one or two joints) or generalize (three or more joints).
Secondary Osteoarthritis: is the result of a known cause such as joint trauma, underlying pathology.

Pathological Process of Osteoarthritis (OA)

A normal Joint

Synovial joint is composed of hyaline-cartilage covered bone ends
Connected by fibrous joint capsule
Reinforced by extra capsular ligaments
Muscles and tendons cross and control movement
Joint capsule lined with synovial tissue which produces synovial fluid to nourish and lubricate.
Healthy cartilage is resilient, able to yield to compression, once load is removed, cartilage recovers original shape.

During joint motion, muscles that cross the joint work as shock absorbers and movement controllers – protecting the articular cartilage
With Osteoarthritis:

Load bearing portions of articular cartilage are affected first
Collagen fibres break
Cartilage is avascular, not able to repair itself
Early stage is non-inflammatory
Cartilage continues to break, becomes thinner and softer
Vertical clefts develop in cartilage surface
Cartilage fragments break off into synovial fluid.

These fragments can be caught in between the bones when the joint moves. The joint then locks and is unable to move. This is also known “joint mouse”
The clefts in the cartilage extend into the subchondral bone
Loss of cartilage causes the joint space to narrow
Subchondral bone is exposed = pain is experienced
Later stage of Osteo Arthritis
Subchondral bone remodels at areas of friction, thickens
New bone and cartilage grow at margins of joint to support the joint (this new bone growth is known as bone spurs or osteophytes)
These osteophytes alter shape, restrict joint movement
vertebral osteophytes painfully compress nerve roots
Chronic synovitis – develops when cartilage fragments and enzymes released irritate synovial lining,

CAUSES OF OSTEOARTHRITIS

Can be idiopathic
Altered biomechanics
Leg length imbalance, congenital hip dislocation, valgus or varus knees, joint hypermobility, muscle incoordination
Immobilization – reduces circulation of synovial fluid
Trauma – acute (fracture) or chronic (occupational overuse, repetitive stress)

SIGNS & SYMPTOMS OSTEO ARTHRITIS

 Occurs almost exclusively in weight-bearing joints
– Mostly the knees
presence of Heberden’s and bouchard’s nodes
Heberden’s Node – enlargement of the distal interphalangeal
Bouchard’s Node – enlargement of the proximal interphalangeal.

Early stage of OA

Pain follows joint use, relieved by rest. Pain is local, achy, difficult to pinpoint
Reduced range of motion
Joint stiffness in a muscle until “worked out” – about 30 minutes*

Later stage of OA:

85% of cases are 70+ years old
  • Pain sensitive subchondral bone exposed
Pain at night
Locally tender
Crepitus with movement, stiffness and decreased range of motion
Contracture of muscle crossing joint
Osteophytes - Formation
Muscle spasms and oedema

Although Osteo Arthritis is non-inflammatory in itself, there may be some inflammation from time to time due to irritation of surrounding structures.
CONTRAINDICATIONS

Avoid application of heat or hydrotherapy if inflammation is present.

Massage Therapy for OA

Goals of Treatment – Reduce stiffness, pain reduction, reduced oedema (swelling), relax muscle spasms, increase range of motion.

SELF CARE

There are several things you can do to take action against OA some of which are as follows:

Massage Therapy
Appropriate hydrotherapy if inflammation is not present
Rest from activity if pain is present
Pain free activity such as resistance training to strengthen muscles, tendons & ligaments, aqua aerobics, low impact gentle exercise (consult with your physician/GP before starting an exercise regime).
Pain free stretching to improve ROM
Maintain a healthy weight as being overweight will put added stress into your joints
Referral to physician, naturopath, massage therapist, physio
Omega 3 -EFA fatty acids are said to slow down and reduce risk of Osteo Arthritis rich sources can be taken as a supplement or found in foods such as Salmon, Mackerel, Chia seeds, Walnuts, Flaxseed oil, Oysters, Spinach and if you can afford it Caviar
Glucosamine may play a vital role in building cartilage and is commonly consumed as a supplement by people with Arthritis, especially osteoarthritis. Glucosamine, especially glucosamine sulfate, is harvested from the shells of shellfish and put into dietary supplements. 

I hope the above article was interesting and informative and please call if you feel my massage services would be of benefit to you I always work within my clients comfort zone, maybe have a chat with your GP first just to make sure they feel you may benefit from a massage treatment, also if you have time click the link below to see how massage treatment for OA of the knee joint benefitted clients in a clinical trial.

Clinical trial

http://www.ncbi.nlm.nih.gov/pubmed/22347369

To book call Shaun on: 0787 043 2573, or email: info@tshtmassage.co.uk

Stretching for maximum achievement

 

Over the years I have worked on many clients from a variety of sporting and fitness backgrounds, there appears to be a common problem that separates the achievers from the rest, STRETCHING and the lack of it, all the time I ask the questions do you warm up and warm down correctly and of course do you stretch as part of the warm up and warm down phase of your workout/training regime, do you stretch in between sets, the answer I hear a lot is NO, they say I don’t have time or I forget to, so if this is you please read on and see the benefits of stretching and what if can do for you.

Stretching should be a vital part of everyone's fitness regime.

It makes you supple, flexible and can even improve your performance, making you faster, stronger and more agile.

Stretching also improves blood flow to the tissues, as well as helping to prevent injury.

For example, all those lunges and high ball controls that professional footballers do would damage their muscles if they weren't so supple and flexible.

Fast bowlers would strain their leg muscles when lunging forward to deliver the ball as too would tennis players, sliding along the clay courts at the French Open.

 

WHY STRETCHING IS VITAL

 

Your muscles have a certain length to which they stretch and contract when exercising.


This length is controlled by the muscle's own suppleness, as well the sheaths of tissue that surround the muscles and keep them in place.

 

The muscle's active stretching length can be improved by doing stretching exercises, which in turn will benefit your performance on the field or in the gym.

 

So not only is stretching a good way of warming up before any physical activity, it's also a great way to improve your overall suppleness and flexibility.

 

Stretching is also important when you're coming back from a muscle injury.

 

An injured muscle will heal with a bruise that forms a scar, which is slowly converted back into muscle tissue.

 

The injury will feel stiff and sore early on, but will become less painful as the muscle heals.

 

The human body has over 650 muscles

Muscles have two jobs - to contract (shorten) when being used and expand when resting.

Because it helps to improve blood flow to the muscles, stretching an injured muscle will speed up the recovery by improving blood flow to the area.

 

Good blood flow is important for an injured muscle as the healing tissues need oxygen to get better.

 

And the more oxygen brought to the tissues by the extra flow of blood, the faster you'll be back in action.

 

However, be careful not to stretch too soon after an injury as this could actually make it worse rather than improve it.

 

Consult your therapist for treatment and guidance to work out an effective stretching and rehabilitation program.

 

So when its stretch time during your warm-ups or warm-downs, be sure to remember that you're stretching your way to a healthier, more supple and better performance level.

Go for it and make the change.


As part of my sports massage treatments I always try and incorporate some forms of stretching, massage strokes in themselves stretch the fascia/sheath which surrounds the muscle fibres also I find MET (muscle energy technique) a very valuable tool in massage it really does help clients in a variety of ways, increased flexibility a greater range of motion and also helps muscle to build and repair at a faster rate.

So If you want to achieve greatness let me help you on your path to glory.


Shaun

To book call Shaun 0787 043 2573



Treatment Multibuy

More & more clients are realising the benefit of weekly & bi weekly maintenance Sports & Clinical Remedial Massage & Reflexology treatments, more clients are opting to make savings by paying in advance for 5 treatments and getting number 6 for free:

6 x 1 hour sessions = £175 you save £35
6 x 90 minute sessions = £225 you save £45
6 x 2 hour sessions = £275 you save £55

Still not sure my treatments are for you, check out client testimonials on my website:

http://www.tshtmassage.co.uk/Testimonials(2957716).htm

To book your treatment give me a call, text or email:

info@tshtmassage.co.uk

0787 043 2573

Take care and by for now

Shaun



Good luck Leon

Good luck to my client Leon Mitchell who is competing today in East London at the UKBFF TALENT & MODEL show in the muscle model category Leon won his last show & following his Body Carving Massage treatment with me yesterday, Leon looked amazing after his treatment, great separation, abs you could grate cheese on, a true athlete I am sure he will do well today and hopefully win an invite to compete in next weeks amateur OLYMPIA in Liverpool.
If you compete in one of the many categories at a Bodybuilding show / Expo why not try a pre contest Body Carving Massage with me at my Clinic at the Iron Forge Gym in Slough, it may give you the edge you need to win.
Call Shaun: 0787 043 2573

Take care & be kind to yourself

Tomorrow I'm away to Oxford University, for my next CPD course in Spinal Manipulation & Mobillistation, the course tutor is renowned Sports Osteopath & Author John Gibbons, my hope is I can bring more great skills & techniques to the couch to benefit my clients, I'm really looking forward to this course & meeting John.


Shaun

Body Carving Massage

Good luck to my client Lesroy Markman who is competing today in the men's physique class at the UKBFF Scottish Grand Prix way up in Glasgow, Lesroy came to see me last Thursday for a pre contest Body Carving Massage treatment this is a therapy I have devised to help shed fluid retention and enhance muscle separation and maximise definition, this treatment is proving very successful for the clients coupled with all the hard work they put in at the gym and the ultra strict diet I feel so happy I can play a small part in there success.

If you are a Body Builder, Physique competitor, Body fitness or Bikini class competitor why not give Body Carving Massage a go I recommend 2 - 3 days before your show the treatment takes approx 2 hours current price £50, prices are going up in October 2015.

As far as I am aware I am the only therapist in the UK that offers this form of treatment.

Call Shaun: 0787 043 2573

Shaun

5 ways massage can improve your health

 

1. Control stress

The longterm effects of stress can take emotional and physical tolls. Massage therapy may relieve stress and conditions associated with it, such as tension headaches.

 

2. Boost the immune system

Medical research indicates that massage therapy can help boost the immune system by increasing the activity level of the body’s natural "killer T cells,” which fight off viruses.

 

3.  Boost mental health and wellness

Research suggests that symptoms of stress, anxiety and depression (all associated with mental health) may be directly affected with massage therapy.

 

4. Manage pain

Pain can negatively affect a person’s quality of life and impede recovery from illness or injury. Research shows massage can help low-back pain, headaches, Carpal Tunnel Syndrome and more.

 

5. Improve physical fitness

Elite and recreational athletes alike can benefit from massage therapy. Massage can help speed up recovery, reduce muscle tension, improve exercise performance, flexibility and prevent injuries.


Now think about this if you are fit and healthy and perform to the best of your ability your earning potential may rise, so all in all Massage is a no brainer, go for it and book in today and change your life for the better.


Shaun

Simple Stress Relief Technique


A simple reflexology technique to help relieve stress, anxiety & even insomnia and it only takes a minute of your time.

The magical reflex point on the foot is the solar plexus reflex point and is one of the most powerful points in foot reflexology.

In human anatomy, the solar plexus is found right in the middle of the upper half of the torso, where the rib cage comes together base of sternum (breast bone) at the stomach level in front of the diaphragm.

On the sole of the feet, it can be found if you draw an imaginary line from the second toe down, below the ball of the foot, right within that hollow. It can also be found if you gently squeeze the top of the foot inward. You should find a “little dimple space”- that’s the solar plexus point.

The solar plexus is a great network (or ganglia) of nerves that sits directly behind the stomach. It goes out to all parts of the abdominal cavity and has been sometimes called the “abdominal brain”. It is highly affected by stress.

Now that you know where your solar plexus reflex point is located, I will explain how to stimulate it and hopefully help you to relieve your stress related symptoms.

Here we go!

While seated, bring the foot of your choice up and over the opposite knee and allow it to comfortably rest there.

With the opposite side hand, use your thumb to press in and slightly upward on the point (hold for 20 seconds). As you slowly release pressure, don’t lose contact with the point; just relax the pressure. Repeat this 3 times and then move to the opposite foot.

You can also try inhaling as you press in and exhaling as you slowly release the pressure.

If you have been under a great deal of stress, this reflex point may be sensitive– so work gently and compassionately at first. As the sensitivity dissipates, you can gradually increase the pressure. You’ll be amazed at how you will immediately feel a “stirring” within the centre of your body.

So there you go a quick and easy technique you can try at home, I recommend at bed time and when you awake, also you can try it before any stressful situation an interview, exam etc.

As well as the stress relieving benefits of this technique you may also find a lift in energy levels if you have been feeling lethargic or lack lustre.


For a full systemic Reflexology treatment covering all zones of your feet why not book in today, I look forward to meeting you and improving your health and wellbeing. 

Take care and be kind to yourself.

 

Shaun

Jason Hall AKA Kid London in today for one of his bi weekly Sports Massage treatments, his big comeback fight is just one month away now and he is in superb condition a true athlete in every sense of the word, I consider it a priveledge to be blessed with the skills to work on clients like Jason, the dedication to his mammoth training regime and strict diet is truly inspiring.

Ossie has won

Further to yesterdays post the news on FB is my client Ossie Zaheer was a clear winner in his class at the U.K.B.F.F - Zach Kahn Classic in St Albans, Herts, this was his second show, all the hard work in the gym, strict dieting & of course monthly maintenance Sports Massages with yours truly has stood him in good stead, also I like to think the just maybe the Body Carving  Massage treatment I carried out on Ossie a few days ago may have given him an extra edge who knows.

Shaun

Body Carving Massage


Good luck to my client Ossie Zaheer who is competing tomorrow at the U.K.B.F.F - Zach Kahn classic in St Albans, Herts.

Ossie has made amazing gains in the last year and I am sure will do very well in his chosen class, well done mate.

Ossie is one of many clients I have who compete in the sport of bodybuilding, I have introduced a new style of Massage as part of the pre contest prep for these clients, it is  what I call Body Carving and 3 - 4 days before show day is what I believe is the best time frame to administer a Body Carving treatment, it takes around 2 hours for a full body treatment depending on clients size as I have performed this style of treatment now on everyone from Bikini class to super heavy weight competitors, it is a great treatment to help drain water/lymphatic fluid and really bring out muscle separation by working deep on the adjoining muscles and there fascia , if you compete in this sport why not give it a go it may be the edge you have been waiting for.

Nutrition

I would often make a batch of these off season when I was competing as a natural bodybuilder they are a doddle to make and a great way of replacing energy stores after a high intensity workout, whatever your sporting interest give them a go you won’t regret it.
Shaun

Power packed pancakes

INGREDIENTS:

6 – 9 Egg whites or equivalent if using pasteurised egg whites.
60 -100 grams of Organic Porridge oats.
1 Banana ripe is best.
30 – 60 Grams of protein powder you choose brand & flavour.
1 Teaspoon of cinnamon, optional if not to keen on cinnamon.

You will also need:

1 Cal spray oil, a non stick frying pan, an egg slice / spatula, a measure for the mixture I use a cup from an egg poacher this is about 70 ml.

Method: 

Blend all ingredients together. 
Gently heat pan with a couple of squirts of 1 cal spray oil.
Pour a measure of your mixture into the pan which is on a low heat until you see your pancake gently bubble, flip over and cook the other side.
Cook time is approx 4 - 6 minutes per pancake. 
These are great hot or cold from the fridge, ideal as a post workout snack, feel free to mess about with the recipe maybe add blueberries.
Enjoy

This is my first blog entry and I feel an important one, as many of the clients that I have seen over the years could have limited the damage to soft tissues and had a more speedy recovery if they had followed some basic first aid protocol, so have a read and store in your memory as you never know when it will come in handy.
ATB Shaun.

R.I.C.E.T

(cryo & thermo therapy for acute & chronic stage of healing)
Rest - From the activity causing the injury, as movement is likely to cause increased bleeding and more tissue damage.
Ice – Applied to the injured area, use freezer gel pack wrapped in a thin cold damp cloth. The purpose of this is to reduce the pain and swelling by vasoconstriction, Ice should be applied for 7 minutes and every 2 waking hours during the acute phase, Warning never apply ice directly to the skin. 
Compression - Applying a firm elastic, non-adhesive bandage to the injured area, It is important to note when the bandage is too tight, for instance, when numbness, tingling, coldness or signs of digits (fingers or toes) furthest from the heart becoming pale or blue. 
Elevation – Patient laying supine raising injured limb/area elevated to 45 degrees for first 24 hrs then as required to reduce swelling.
Thermotherapy – Contrast bathing can be used in the post acute phase (after 72 hours of injury), start and end with Ice as described above, Ice for 7 minutes then heat for 7 minutes, heat pack should also be wrapped in a thin non damp towel, Warning use caution always monitor and do not over heat area, contrast bathing causes a pumping action in the injured area which kick starts the healing process in a chronic injury, 
NOTE: Do not apply heat to injury in the acute phase it may cause further bleeding to area.

Contra indications of using heat & ice

Safety advice

Do not use/apply heat in the acute phase of an injury as it may increase bleeding in the area of injury.

Do not use ice on injuries in the chest region as in some instances this may cause a reaction in the muscles, bringing about angina pain, possibly from the constriction of coronary arteries.

Always check skin sensitivity before applying ice - if a person cannot feel touch before applying ice it may indicate other problems such as nerve impingement. In such instances ice would only serve to mask this and complicate the problem.

Do not apply cold to someone with high blood pressure as vasoconstriction will increase the pressure within the vessels.

Do not apply ice directly to skin as it may cause an ice burn, use a thin damp cloth to cover the skin first.

 

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