Stretching

Two common questions I am asked are: “Should I stretch?” and “When should I stretch?”

Unknowingly they are asking a bit of a loaded question. There are many different forms of stretching, some relatively modern, some more “traditional”.

My routine answer is “Yes you should stretch, but there are certain forms of stretching you should utilise at specific intervals in your workout”

Pre Workout

DON’T static stretch (holding a stretch without moving for 15-30 seconds) at the beginning of a workout.

Most people are taught the importance of warm-up exercises at school, and likely continue with pretty much the same routines in adult life. Science, however, has moved on. The old presumption that holding a static stretch at the beginning of your workout primes your muscles is wrong. It actually weakens them. Think about it; as part of your preparation for a dynamic, possibly explosive workout / training session / sporting event, why would you do the very opposite with your muscles and joints to what will be required of them in a few short minutes?

As a martial artist I am more than aware of the hundreds of clubs around the UK that still adopt this old fashioned static stretching way of warming up (or more accurately cooling down) before engaging in a quite explosive activity.  It is a problem across sport, even in some professional clubs!

In a 2008 study conducted at the University of Nevada, Las Vegas, athletes generated less force from their leg muscles after static stretching than they did after not stretching at all. Other studies have found that this stretching decreases muscle strength by as much as 30 percent! Not ideal for gym goers and certainly not for athletes! Stretching one leg’s muscles can also reduce strength in the other leg as well, due to the central nervous system rebelling against the movements. The straining muscle becomes less responsive and stays weakened for up to 30 minutes after stretching, which again  is not how anybody wants to begin their workout. Stretching muscles while moving, on the other hand, a technique known as dynamic stretching or dynamic warm-ups, increases power, flexibility and range of motion. (ROM)  Muscles in motion don’t experience that insidious inhibitory response. 

 

Dynamic Stretching at the beginning of a workout

Yeah Baby!

Effective, safe warm ups should increase body heat, blood flow and loosen your muscles and tendons enabling an increased ROM in your joints. When at rest, there’s less blood supply to muscles and tendons, and they stiffen.

“You need to make tissues and tendons compliant before beginning exercise,” ‘Duane Knudson’ - a professor of kinesiology at California State University.

Dynamic stretching involves repetitively moving a joint or group of joints (whilst keeping the heart rate elevated) in order to increase your ROM and open up your neuromuscular pathways.

Guidelines for dynamic stretching:

• Carry out 8-20 repetitions each movement
• Progressively increase Range of Movement
• Gradually increase speed of motion
• Do not sacrifice good technique for additional ROM

Dynamic stretching is an important physical rehearsal of the movements you are about to undertake in your workout / activity.  It also helps to mentally prepare and motivate you for the workout ahead and also reduces the risk of injury.

Basic dynamic stretches include squats and lunges for the legs, arm drives for the shoulders and stretching the arms out to the side, back and forth for the chest. Athletes should also replicate “match movements” in their dynamic warm up / stretching.

 

Post workout stretching

At the end of a workout I always prescribe static stretches. When you exercise, you increase tension in the muscles which are also in a slightly contracted state. It is always good to take 10- 15 minutes out to calm down physically and try to re-lengthen your muscles slightly. Hold each stretch for approximately 12-15 seconds. Stretches should feel uncomfortable BUT NOT PAINFUL. Never bounce your stretches and always try to maintain a straight back.

Working with several clients who come to me with back, knee, hip, shoulder injuries ect, over the years I have found stretching incredibly useful in reducing tension in surrounding muscle groups and joints which therefore, in turn, alleviates stress on the injured area and allows it to heal efficiently.

Static stretching is relatively basic and quite safe to do on your own.  It can increase flexibility if undertaken regularly on warm muscles. I personally find that stretching makes me feel relaxed physically and mentally after a workout.

When I am working ‘hands on’ with my clients, I regularly employ further advanced (and more effective) methods of stretching. If you feel you have significantly tight muscles or have an injury, it may be worth consulting a recommended trainer and ask them about PNF stretching – Proprioceptive Neuromuscular Facilitation.  Muscle tightness, if left untreated can lead to poor posture, undesirable skeletal alignment and further injuries.

In conclusion, I do recommend static stretching as part of a cool down routine but certainly not at the beginning of a session. As for dynamic stretching, I love it and highly suggest you integrate it into your warm up routine. If unsure please consult a professional (not a magazine, internet or TV article) to ensure are doing the stretches correctly.

Please visit my other channels where you can find out more.

 

www.jwcorept.co.uk

https://www.facebook.com/jwcorefunctionatraining

https://twitter.com/Jamieleeweller?lang=en-gb

https://www.youtube.com/channel/UCFEruBvdAdIHzZObByQipTQ

 

Jamie-lee

JW CORE

Too self-conscious to join the gym?

 

Throughout my career I have encountered many people who wanted to join a gym or exercise class but felt too self-conscious to do so.  I know as you read this you may be thinking “what does he know, he is a personal trainer!”. But actually I do feel I am qualified to empathise. Apart from the fact I have worked with countless clients who felt just like this and helped them to overcome their insecurities, I have personal experience….                                                       

I (try to) play the guitar and thoroughly enjoy doing so in the comfort of my own home. However, when I go into a music shop and see all these amazing, expensive guitars I feel very self-conscious about picking one up and playing it in front the staff and other enthusiasts who are sitting down playing some complicated solo or riff. I think the insecurity I have in my playing ability probably equates to a similar feeling of inadequacy you may have in your body. I do appreciate my scenario is not quite as emotionally charged and personal as this, but as far as walking into a foreign environment and putting yourself in front of others goes, it is the same.  

The big question is WHY should you feel like this? The simple answer is you shouldn’t. The gym is a place where you can build and develop your confidence which in turn makes you a more confident person in everyday life too. Try not to worry about how you think you may look to others. Everyone starts somewhere and presumably we all want to improve ourselves– that after all is the reason we join a gym in the first place. We are all in the same proverbial boat. Everyone has to start from scratch.                                 

My argument is that you are not going to help or change anything by avoiding taking action.  Be brave, choose to be fitter and healthier. I guarantee if you select the correct training environment, you will truly surprise yourself and surpass your own expectations. Lose your fear, take the plunge.  

 

Tips on how to choose your first gym.

Listen to recommendations – What do your friends and family say about places they have used? At JW CORE we believe very firmly in creating a comfortable, non-judgemental environment for our clients to train in and I think this is key. Unlike big chain gyms perhaps look for a smaller privately owned one where you are more than just a membership number.

Take a look around – It doesn’t take long to get the feel for a gym’s atmosphere. When you walk in, how quickly does a member of staff meet you? HOW do they greet you? Remember, you are the client and you will be spending your hard earned cash on a service / facility that can potentially be life changing. It has to be right for YOU.  It goes without saying that you should be treated and spoken to with care, consideration and respect. Far too many times have I seen customers walk into a gym only to be left standing at a desk or grunted at in response to a question! You should be and made to feel valued.

No doubt, the gym isn’t the place to stand around having long chats about nothing in particular but when you walk in take the time to notice: Is there a buzz to the place? Are the trainers interacting with the clients? Are the clients working out together and maybe even engaging in a bit of banter. I think these things are extremely important. A gym where people are smiling, laughing but working hard is a much more inviting prospect than those where everyone is stony faced with their earphones on, staring at other members or themselves in the mirror. I would firmly recommend that if there are a lot of gorgeous, made up people in all the designer gear standing around and posing in the mirrors, it probably isn’t the gym for a first time nervous exerciser. It is constantly mentioned to me that this is something people do not like about some of the more expensive gyms and that is why I set up JW CORE with no mirrors or TV’s, as a place to come and workout, not caring about what you look like. Look nice when you go out in the evening not when you are running around and lifting weights in the gym!

If you want to achieve results you must be seen regularly by a professional member of staff so check how often you are entitled to see a trainer. At JW CORE our trainers will interact with and train members every time they enter the gym. This ensures high motivation, constantly evolving programmes and correct techniques are being used by the clients. (It is also what our clients tell me sets us apart from all our competition.) At the very least, you should expect to have an induction and programme when you first join and to be seen every 4-6 weeks thereafter for a check-ups and updates to your programme. Unfortunately, this seldom happens so do check the gyms policy on this before you sign up.

 

The overriding factor in choosing a gym to join if you are insecure or self-conscious is comfort.  Ask yourself these following questions when you look at a new gym. If all your answers are yes then you will likely feel confident enough to exercise there in front of other people and achieve great things. If you answer no to any, please don’t just accept this as the way it is at all gyms. Take a look at some others. There are facilities like JW CORE where the aim is for our clients to answer yes to each question below.

1.      Do I feel comfortable here?

2.      Is it clean and tidy?

3.      Are the staff friendly, approachable and informative?

4.      Does it look like there is a strong support network amongst

         the trainers and other members?

5.      Are there any supervised classes or activities going on?

6.      Do the customers look like they are enjoying their experience?

7.      Does it have an authentic, genuine feel to it? 

            Remember too much fancy cosmetic imagery probably 

         means not enough substance.

8.      Is it functional for me? Is everything in good working order and can I see myself working out and improving here?

In summery don’t be put off going to the gym because of how you feel about yourself. Use these feelings as motivation to change. You can find the right place to work out and you can guarantee there is already someone there who felt just the same as you do when they started but now they feel 100% better in themselves. They took a chance, they joined up, persevered and got fit. So can you!

 

JW CORE

www.jwcorept.co.uk

www.jwcorept.co.uk

Traditional Martial Arts or MMA (mixed martial arts)?

 

For me it depends on what you’re interested in. Many reading this will say it has to be MMA. I would agree with them if you want to get in a cage and have a fight but have no inclination to take your application, understanding, appreciation and knowledge of martial arts to a higher level.

 

My background and then thoughts are this:

 

I have studied Kung fu and Kickboxing for 24 years.  My mum thought it would be good for me to get rid of some of my limitless energy. I still remember her first breeching the subject with me when I was 6 years old. She said “would you like to start Kung fu?” I didn’t know what Kung fu was but I said yes and was hugely excited. I started shortly after. Soon I discovered (and wanted to be just like) Bruce Lee. He is still my idol because of the way he broke down social and racial barriers, his unwaveringly sound philosophies on life and martial arts and of course his immaculate speed power and technical ability as a fighter. (Ironically I wasn’t allowed to watch his films until I was much older) I just somehow knew he was “the man”

For the first 5 years or so I just wanted to fight like my martial arts superhero and enjoyed the combat side of things. From the age of 11 onwards, as I matured, I developed more of an interest and appreciation for the traditional movements, philosophies and aspects of Kung fu. I was more happy to spend time focusing on improving complicated techniques which require precision execution and timing.

To be clear, I have never lost the love, interest and value in having a physical workout, sparring, and hitting / kicking mitts and shields. I just appreciate other aspects of martial arts now too.

Since my 20’s I have become more interested in the Tai chi movement and breathing aspects of Kung fu. This is where martial arts originated from and I want to know and experience more. Not for combative use but for personal relaxation, meditation and peace of mind. I love moving (or trying to move) gracefully with free flowing movements, chi (energy) running through my body. It feels fantastic and is good for the sole.

To truly become at one with Kung fu it takes a life time of practice and dedication. I acknowledge that I have a long, long way to go and would love to visit China one day and learn with some masters. To become a more rounded martial artist not just a good fighter.

Bruce Lee described many aspects of martial arts as classical or traditional mess. I understand his point but also disagree. If you are interested, learn the history, learn the in’s and out’s. It doesn’t just have to just be about fighting. It is whatever you make it.

The past 15- 20 years have seen the explosion in the popularity of MMA (Mixed martial arts). For the spectator MMA is exciting, raw and anyone can give it a go. I appreciate the athleticism and skill involved in being a tough and well-rounded fighter but for me, a traditional martial artist, it just doesn’t look very nice. The fights are usually scrappy and overly violent for my taste. I would rather watch two highly skilled practitioners fully padded up with protective equipment have a heavy sparring session demonstrating speed, grace, power and good technique. I find watching Judo / Jujitsu practitioners grappling on the floor very fascinating and educational as this is a completely different skill set and a valuable one too. Integrating upright fighting and grappling as MMA does, definitely produces the most versatile fighters, which is of great value to the individual but personally I would rather prefer it done without the high levels of aggression and intent. (I.e. attempting t render your opponent unconscious while they lay semi helpless in a pool of blood on the ground.)

Unfortunately like everything in Western civilisation, we Westerners want it faster, easier and ready-made. For those that don't require a more rounded, developed art form, MMA / UFC is great. Fine. I highly respect MMA practitioners as athletes, but for me I look for a lot, lot more. Martial arts can be something you do for one hour every week, or it can be a lifestyle, not just a statement of how hard you are.

It is possible of course to be both a devoted practitioner of traditional martial arts and a top MMA fighter. Personally I find it difficult to comprehend the mentality of any martial artist wanting to inflict pain and damage onto another human. It simply is not in the spirit of it. A true warrior doesn’t need to fight to prove his or her worth. Is this self-defence or sport?

Maybe I am a hypocrite as I have competed at tournaments to test myself, see how I stack up against others and experience fighting new opponents. I was however wearing extensive protective equipment with the goal to win the fights on points scored and ability.

To conclude, we all have a choice and a lot will depend on personality type. If you are someone who likes things that you can jump straight into and do without thinking too much or you just have an aptitude for fighting you have your option. If you are a person who likes explore deeper into your interests, and experience things a little more substantial and fulfilling you have yours too.

I have the following channels where you can find out more.

 

www.jwcorept.co.uk

https://www.facebook.com/jwcorefunctionatraining

https://twitter.com/Jamieleeweller?lang=en-gb
https://www.youtube.com/channel/UCFEruBvdAdIHzZObByQipTQ
http://jwcorept.blogspot.co.uk/

 JW CORE

Boring Training? - 5 Simple ways to make it more interesting

 

I often hear people saying they don’t like gyms or exercise because they get bored and it hurts.

This may well be true but it doesn’t have to be that way.  There are ways to make training more enjoyable.

 

1.      Exercise with someone you know…. A work colleague, your sister, a friend. That way it is a more enjoyable, social activity and less lonely. It also makes it harder to “take the night off”. With experience you and your “gym buddy” can begin to motivate and push each other on.

 

2.      Vary your workout – Have a couple of routines. Provided they are structured toward achieving the same goal. This keeps the exercise fresh and effects the body in different ways. I would even recommend including some different activities such as swimming and outdoor running / cycling. Join a rowing club or take up a martial art to supplement the gym work. Also don’t be afraid to change times of day and even the days of the week you train. Keep your body guessing? It like it!

 

3.      Rest days. A lot of people join a gym and they say “I’m going to come down five times per week”. Especially if you are new to exercise, set yourself a realistic target of 2-3 times per week where preferably you make it three. If you don’t on a certain day no worries. You should also have 1 to 2 rest days in between work out for your muscles to recover. Then if you have been regularly attending for 6-8 weeks think about adding a 4^th day in.

 

4.      Set yourself goals. This will keep you motivated and on track. The worst thing is to be wondering around in the gym not knowing what to do or why you are doing what you are. Have a 3 month goal. E.g. loose a stone. Also have monthly, weekly and even daily targets all designed to aid achieving the longer term goal.  They have to be challenging but realistic. There is no point in setting yourself an unattainable goal as this just demotivates.

 

5.      Have fun and challenge yourself. Providing its safe, supervised and there is a genuine purpose to it don’t be scared to step outside the regular conventions of exercises. Have a giggle, test your balance and coordination, laugh, smile, and make jokes. I am always trying new adaptations to fairly standard exercises but introducing new pieces of equipment and apparatus. (if unsure seek a member of staff to ensure what you are doing is appropriate) Otherwise, go out to the woods and incorporate nature into your training.

 

At my gym I always vary and challenge my clients. They have more fun and because of the constant variances in activities their bodies adapt very successfully.

 

JW CORE

www.jwcorept.co.uk

Your Body, Your Responsibility

The gym / exercise / healthy lifestyle, for many of us is nothing but an unwanted chore. The perceived practicality is one of a time consuming and boring burden. For others it’s a guilt edged consideration permanently placed on the backburner.  There are of course those for who looking after themselves is a lifestyle.

This article holds more relevance to those who need encouragement or further information as to why they should exercise regularly.

First of all, nutrition. Our bodies are like Formula One racing cars. (Yes even yours) They are designed to run on the highest quality fuels. I.e. a balanced, varied wholefood diet with plenty of water. It is really worth investing time and money in fresh local produce and preparing it yourself at home. Make your dishes colourful, containing as many different nutrients, vitamins and minerals as you can. Try to reduce your intake of “dirty” processed foods. These effect you negatively even in your day to day life. You don’t perform well physically, you feel drowsy, lethargic and uninterested mentally.                                                                                                                                                                      

Like any car or piece of machinery we all need a good run out too. Up to very recently in our evolution we have constantly been on the move, hunting, gathering and moving from place to place but modern living has slowed us down so much we are inactive. It can feel like we are being clogged up, and in many cases this literally is the case.                                                        A good workout enables us to mentally clear the pipes, push positive “feel good” endorphins around the body and get the blood pumping. You don’t have to run, you can walk, cycle, skate, ski, go to the gym, swim or play a sport. Just get the body moving. Not only does this benefit you mentally but it also puts a positive stress through the body.  We all have our very own personalised vehicle body capable of so much, yet many of us sit down on our backsides all day not using it. When it is working well it is the best feeling in the world. Of course it is. You are getting the most out of it.

 

Change your psychology. Decide to get active. Chose to enjoy it! It honestly doesn’t take long to get into a routine and when you do you will be amazed at the difference you feel and the difference others see in you both physically and emotionally.

 

The media forever remonstrates to us about the health risks and subsequent stress to the NHS caused by our general poor lifestyle. All very true and on its own should be enough encouragement to get fit but it is pretty depressing and people live in the NOW.  I say start exercising not just for your future health but also because it makes you feel great! Move better, eat clean, feel alert and experience life running through your cells. You have to experience it to know it.

 

I appreciate some people simply are not interested, or might be nervous about exercise. All I say is just give some form of exercise ago in a nice comfortable setting for you. If a gym doesn’t work for you try a sport or outdoor activity.  You may surprise yourself.

 

Common reasons people don’t exercise.

 

 'I Don't Have Time.’

How much television do you watch? Can you do something in the adverts or during programs? Can you record your show? 

Be more organised so you can fit in some exercise

Regular shorter sessions instead of infrequent long workouts.

 

 2: 'I'm Too Tired.'

Working out actually gives you more energy. Your body makes feel-good hormones (endorphins), "and you're getting the circulation going.

It may help to work out in the morning before your day gets away from you.

Not a morning person? No problem. Do it whenever you feel best.

Ensure you get a good night’s sleep every night and eat well throughout the day. This will waken you up and improve work productivity.

 

3: 'I can’t Because I’ve got Kids.’

Take the family for an activity they can all join in with. Ie, walking, cycling, rock climbing, swimming.

 

Exercise Excuse No. 4: 'Exercise Is Boring.'

Find a physical activity you enjoy. If you feel like the idea of the gym but get bored then challenge yourself technically (balance coordination reactions) and regularly update and change your routine.  Get a gym partner this really helps motivation. Push each other on and even have a laugh too.   It also makes you more accountable to show up.

 

5: 'I've Tried Before.'

 

Goal setting – make goals small and realistic and continuously update them. You will feel more like a success, not a failure when you hit these goals. Keep a diary, log or blog to help monitor your progress.

If it didn’t work before you may need to change what you’re doing. Hire a recommended trainer.

 

In the end only you are responsible for your body, and no one exercise for you. I believe for the reward of a long healthy, happy life it is worth taking the time and investing in yourself.

Don’t forget there is plenty of help about both professional and social.

 

Jamie-lee

www.jwcorept.co.uk

info@jwcorept.co.uk

Match Day Nutrition

Match Day Nutrition - The Importance of Fuelling Up

 

Does it really matter what I eat before a game? 

It matters a great deal. Your body is like a high performance engine, finely balanced and finely tuned. If you want to get maximum performance you need to feed it the right fuel before, during and after each session. Much like a high performance sports car, it need the right fuel and oil.

Pre Match

Fuelling up on carbohydrates (wholemeal pasta, rice, potato, wholegrain cereal) the night before and again at breakfast will maximize the amount of energy your muscles can store.   Glucose is the fuel of the body and glycogen is stored-up glucose. Unlike chocolate (and fizzy  drinks) which give a short lived energy boost, good fuelling from carbohydrate loading  will  sustain energy longer, delaying fatigue.   

 

During Match

After an intense first half, energy levels start to fall. Low blood sugar reduces performance, affecting skill, stamina and concentration. It’s important to refuel as quickly as possible:

Half time- a snack of banana will boost energy in the 2nd half improving concentration and performance. Bananas are high in vitamin B (needed for energy) and potassium important for muscle function.

 

Post-match –

Refuel within half an hour of play. Delaying refuelling by longer than half an hour may delay muscle recovery. A drink of whole milk or healthy snack helps the body recover.

Follow snack with a well-balanced meal (Protein, carbohydrate & veg) ideally within two hours.

 

 

A few facts about milk:

Effective for rehydration - Milk is an excellent source of calcium and contains potassium; both important nutrients that need to be replaced after strenuous exercise.

Improves endurance - In one scientific study, those given skimmed milk cycled for 9 minutes longer than those given fluid replacement drinks

Helps build muscle tissue - The protein in milk helps build muscle and aids recovery. Milk’s high content of protein and carbohydrate can help refuel exhausted muscles.

 

Example Diet Ideas

BEFORE THE GAME

Whole-wheat cereals                                                                                                                      

Porridge / muesli                                                                                                                    

Wholemeal toast with peanut butter/banana 

 

DURING THE GAME

Banana                                                                                                                                            

Raisins, dried fruit 

Cereal bar                                                                                                                                      

Flapjacks, Granola bar                                                                                                                        

Water / mild squash 

 

 

POST MATCH SNACK

Banana                                                                                                                                            

Yoghurt/ fruit smoothie                                                                                                      

 Nuts & pulses, raisins  and seeds                                                                                                      

Oatcakes                                                                                                                                            

 

DINNER

Chicken and vegetable pasta bake

Spaghetti bolognaise Lean turkey mince) & salad

Three bean Chilli con carne, rice, salad

Dahl (lentils) rice & salad

Grilled fish, potato, veg

Chicken, noodles stir fry & veg

Vegetable curry &, rice & yoghurt 

 

JW CORE

www.jwcorept.co.uk