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Fitness Archives - Tailored Health

Blog 7: Boom and Bust

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I get excited by being active. I have always loved netball, running around and pretending like I can do gymnastics, basketball, ballet, parkour, rock climbing or anything involving movement. Experiencing ongoing back pain has resulted in me learning how to pull back from and breakdown movements. I have used a number of different strategies to increase my fitness after stopping all sport however, I often found myself entering a cycle called the boom and bust cycle.

It is very common for anyone who experiences ongoing pain to do more on days when they feel good and less on days when feeling sore and stiff.  I know I do. Waking up feeling fantastic and pain free makes you want to get moving and do all of those activities and jobs you haven’t been doing due to pain. I’ll give you an example. One day I felt really good and completed a fun workout in a park including jumping over equipment, hanging from bars and finishing with all out sprints- the sort of stuff that I get really excited by. I did this kind of workout for 30 mins and felt good. I had one rest day with the normal soreness you would feel after exercise and decided to do it again the day after. When I woke up the next morning I could hardly get out of bed as my back has stiffened up so much that moving was the last thing I wanted to do. After this I was inactive for the next week doing only a few stretches in attempt to loosen my back. This is known as the boom (the exercise) and bust (the flare up). For my body the load of two high impact training sessions over 3 days was too much, resulting in a flare up.

A flare up, is a sudden onset of increased pain and stiffness, commonly occurring from exceeding your body’s load tolerance. This load or baseline which your body can tolerate is built up over time and also decreases during periods of rest. Periods of inactivity result in a reduced load tolerance, from decreased strength and fitness, therefore flare ups occur more easily.  These ‘bust’ periods then occur more frequently and the boom gets smaller and the bust gets bigger.  It’s like taking 2 steps forward and three steps backwards. However we know movement is good for ongoing pain so how do we avoid the boom and bust cycle?

Starting any kind of physical activity whether it be purposeful exercise or doing chores around the house needs to be built up gradually, especially after periods of rest. But where to begin? Start with finding your baseline. This could be as simple as doing a particular chore for 1 minute or for me it was adding one set of jumping exercise to my normal gym routine. The baseline activity can seem really easy on good days, but the most important part in determining the baseline is being able to complete it on bad days. From the baseline the gradual exposure journey begins, however I will go into this further in my next blog.

Remember, slow and steady wins the race every time!

Any questions or comments? Hit me up!

claire@tailoredhealth.com.au

Blog 6: Just Move

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An all too frequent situation when someone talks about their back pain is to focus on what movements they can’t do. This leads to FEAR AVOIDANCE. Fear avoidance is the devil! The fear of re injury, turns into a fear of movement and this is what stops individuals participating in activities and movements. It makes sense how fear avoidance happens. Back pain is flared up with certain movements or activities so this becomes the point of focus when you think of your back. The problem is, these movements become part of your back injury, so that means you have a sore back and you have a sore squat movement and a sore bending to pick up something from the floor movement. It sounds a little silly when you say it like that but that’s how your brain views it.

A popular approach to rehabilitating lower back pain is to focus on activating and strengthening individual muscles ie. the glutes or more specifically the glut med. Activating and strengthening your gluteus medius will assist in improving overall glute activation and stability when standing on one leg, however this alone will not fix back pain. The main focus should be on training the movement. Functional body movements completed in a stress free, relaxed way is the key. Once you can train your body to move freely, you start unlocking the fear avoidance behaviors development and the sensitivity to certain situations. It’s almost like meditation for your back.

I have a proposition…What would happen if everyone with back pain changed their focus away from what they can’t do and use it as an opportunity to find cool new movements they can do? There are so many cool things we can do with our bodies, all you need to do is find one movement which can be completed stress and anxiety free. Be creative! Today I re-visited my ballet days from 20 years ago as a way to explore new movements. If you feel stuck and need suggestions I am more than happy to help you find new cool movements that don’t flare up your back.

Building up a base of movements will give you a safe zone and creates a conditioning experience for your body. Once this is achieved the next goal is training movements which are currently being avoided through gradual exposure. However, this is something I will break down more in my next blog.

Keep moving, your body will love you for it 🙂

I would love to hear about any cool movements you can come up with.

Send through any comments or questions to claire@tailoredhealth.com.au

Volume 6

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#2: HOW IT ALL STARTED?

Chronic pain. Just the word ‘chronic’ makes me cringe. The definition of chronic is longer than 3 months. At the age of 18, this concept didn’t cross my mind. I had multiple back injuries, extending well over a 3 month period but there was no way I was labelling myself as chronic as that age. So, how did this all happen?

Initially, I hurt my back at the age of 18 when I joined a rowing team. I was on an ergo in the gym when I felt this almighty pain shoot through the right side of my lower back. I could hardly move- I wasn’t sure I would be able to get myself home. After 5 minutes, I eventually worked out how to stand up. This was like no other injury I had had before- this scared me. After a couple of days the intense pain wore off and I resumed life as normal with a slightly unhappy lower back.

Since the injury I have never returned to rowing as I was too scared that I would redo the same injury. This didn’t bother me too much though, as netball was my number one sport. What concerned me was that in that same year, I re-injured my back 3 times during games of netball. This bothered me. Over the whole year I sat out for 9 games of netball and played another 8 half games. My lower back was stopping me from doing the thing I loved to do the most.

My team mates would ask me, what is wrong with your back?  I didn’t know. A couple of diagnoses were thrown around by health professionals like facet joint jam or muscle strain, but nothing definite.  After every re-injury I would seek professional help, where I would be given stretches, a quick massage and I was sent on my way. The line, ‘You’re young and active. You will be fine in a few weeks’ was often mentioned.  The only problem was I wasn’t being active when my back was injured. How could I convince myself to do exercise when I had a back injury?  My immediate reaction was to rest, protecting my back from any further damage. I planned to strengthen my back and core when the injury healed and the pain left. However it never left and therefore I continued to wait before doing these exercises.

Many years later, after undergraduate and master’s qualifications in exercise sciences, seeing a number of health professionals, as well as my own self-directed research, I can see how very wrong I was. One day google pointed me in the direction of chronic lower back pain- a criterion which matched my story to a T. This is the point I stopped treating my lower back as an injury which needed to be diagnosed and rested, but as chronic pain, which needed to be managed.  This marks the beginning of my self-management journey. A journey, like any with highs and lows and one I will be exploring more in future blogs.

For today, I want to make the point that accepting I had chronic pain allowed me to stop playing the waiting game. Instead, I was able to get on with other aspects of my life, while my back pain was still present. I can compare it to waiting for good weather to do something fun. The perfect day may arrive, but for some reason you wait for a sunnier day. So why not start today!

In my next blog I will talk more about the chronic pain cycle and how this circular motion had me running in circles for a very long time.

Until next time ☺

Please post any comments or questions below.

Feel like you can relate to my story? I’d love to hear from you.

Email me @: claire@tailoredhealth.com.au

Claire Samanna

Volume 5

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Hi, I’m Claire. I’m the newest addition to the Tailored Health team.  You might have seen my face pop up on Facebook or even met me if you have come in to Tailored Health in the past few weeks. I want to share my story with you. The story of why am I here working as an Exercise Physiologist at Tailored Health. I want to share with you, my why!

Ben asked me during the week, ‘What is the one job you would want to do every day even if you didn’t get paid for doing it. The reason you get out of bed in the morning and basically your dream job.’ Initially my first though was, no money? What? Haha, just kidding. In all honesty, I felt I couldn’t answer that question right then and there. This was something I needed to spend some time reflecting on. So I answered with, ‘Good question, I’ll get back to you.’

Now that I have thought about it, I have worked out I am exactly where I want to be. Exercise Physiology became an interest of mine when, as a very sporty individual I managed to get injured all the time. It seemed to be one of my best talents. Never any broken bones, all little niggly things like sprained ankles, strained hamstrings, strained necks and then the big winner a sore back. I have had chronic lower back pain since the age of 18 which has motivated me to search for answers for the past 7 years.

Have I worked out the answer to chronic lower back pain? No.

Have I worked out how to manage my chronic lower back pain? I can now say, yes!

This brings me to my WHY. I want to share with others, everything I have learnt along my own journey with lower back pain. My dream job is to be an Exercise Physiologist who specialises in empowering individuals who experience chronic pain and to do everything in my power to help them take control and 100% manage their pain.

This is blog number 1 and my first step to sharing everything I have worked out so far on chronic pain. Stay tuned for my fortnightly updates of this ongoing journey.

If you have any questions I’d love to hear from you so feel free to get in touch.

Claire Samanna

claire@tailoredhealth.com.au

Volume 4

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driving

Where are you driving?

Do you know the destination?

Do you need to know the destination to achieve success?

Let’s take a closer look. If I asked you to drive to Brisbane (from Melbourne), how would you do it? Look at a map, pack some supplies, fill up the petrol tank, let your friends and family know you’re going on a journey? Even if you didn’t know the exact name of all the roads, would you be able to make a start in the right direction? Could you then work out the specifics of your journey as you go? This is exactly how your long term health goals work. Always start out with the destination in mind, not just the intended plan for the next day.

It doesn’t matter if you are unsure of exactly how you’ll get to your long term goal. In fact this is a good thing as it requires you to get creative with your thinking and apply some action. Who can help? What do I need? Who do I need to be? For example, at Tailored Health do you think I know exactly how I’m going to empower people on 1,000,000 occasions by 2025? The answer is “No” or “Not yet!” However, having this ambitious long term goal helps motivate me to get out of bed every morning and take actions NOW in the right direction. What would be a big goal that would do the same for you? This goal could be in any area of your life and would ideally be something that you’re passionate about. If you aren’t passionate about your goal please keep re-writing your goal until you find that it motivates you and you can answer why you are doing it.

The difference between dreams and goals in my opinion, is that a goal is written down with actionable steps in place whereas a dream is exactly that, all still in your head. We know that writing down goals will ensure you are 42% more likely to achieve them compared to those who don’t as Dr. Gail Matthews, psychology professor, discovered in her research (link below).

Let’s take a look at the alternative. If I asked you to jump in your car RIGHT NOW and drive, what would you do? Where would you go? How would you know if you were on the right track? Are you making progress or are you going in circles driving past the same location for the tenth time. Are you living “ground hog” day?

It’s always possible to work backwards from a goal set in the future and take repeated actions towards the goal, day in and day out. No matter how big or distant. However, it would only be by complete chance if you were to take a step in the right direction towards a “dream” of yours. Even then, it would be easy for you to drift off track back towards where you started or worse, further away from where you started!

I know which situation I’d rather. What about you? What are your big goals?

Feel free to let me know what you think about this post and if you would like to get more help to create big health goals or to break down your big health goals into bite size chunks contact me on ben@tailoredhealth.com.au or comment on this blog.

Link: http://www.dominican.edu/dominicannews/study-highlights-strategies-for-achieving-goals

Volume 3

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What do you want to achieve-

If you have a big goal or perhaps a New Year resolution, how are you going? Are you progressing towards your big goal? How do you know if you are on track? We are already in March with the New Year a distant memory so I’d like to look a little deeper into achieving goals and give you some tips that have helped me and many others.

The biggest first step you can take is to simply write down your goals. I often find that people can describe their goals to me verbally in a general manner. However, this often not enough if you want to succeed. Dr. Gail Matthews, a psychology professor, proved in a study with 267 participants that by writing down your goals you are 42% more likely to achieve them as those who do not. I have personally found that when I write down my goals the following happens:

  1. It forces you to clarify exactly what you want. Imagine you start a trip with no particular destination in mind. What do you need to pack? What path will you take? How do you know when you have arrived?  Picking a destination and working backwards will help bring clarity to what you really want to achieve, big or small, short or long term.
  2. It motivates you to take action.The plan to achieve your goal is written down and it’s now time for ACTION! Reviewing your  goals regularly can help you to continue to persist with action. Often this can be the missing ingredient to achieving your goal. It may be the size or complexity of the goal along with many other reasons as to why action never happens. An Exercise Physiologist or coach like figure can help you split up your goals into achievable pieces one step at a time and offer the support you need to get started. Research has shown you are 77% more likely to achieve your goals by simply sharing your written down goals with another person. This adds to you a whole new level of accountability and support towards your goal.
  3. Helps you provide a filter for other opportunities. There is no doubt that there will be distractions and temptations along the pathway to your destination. Aim to use your goal to filter the distractions by asking “Will this distraction move me closer or further from my goal?” The decision is then yours to say YES or NO. The greater planning and desire behind your list of written goals the easier it will be to make decisions about temptations along the way.
  4. It will help you overcome resistance. Every meaningful dream or goal encounters resistance. From the moment you set a goal, you will begin to feel it. Focus on the goal and the momentum will start to gather. In contrast, if focus on the resistance it will only get stronger.
  5. So you can see and celebrate your progress. Life can be hard. Particularly when you aren’t seeing progress. By checking in with your written down goals you can measure your progress. You can see how far you have come and how far you need to go. Written goals are like the road signs on a highway counting down to your destination. Seize these as opportunities at each road sign and celebrate as you go. Come up with your own rewards system as you tick off the milestones along the way. Get creative and see what can you come up with. In time you will pass your final road sign and arrive at GOAL ACHIEVED!!!

I am not saying that committing to writing down your goals is the end-game, but it’ll put your far ahead of those who don’t.

I’d love to hear what are you aiming for? When have successfully achieved a goal? What techniques did you use to achieve your goal?

Until my next post have a great week 🙂

Ben Taylor

ben@tailoredhealth.com.au

0434 451 226

Volume 2

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Are you time poor- Too busy to exercise-

Have you been skipping exercise lately? If so, there are a number of ways you can fit exercise into each day to help you achieve a healthier life.

Do you lean towards an all or nothing mindset? Do you put obstacles in the way to prevent exercise from happening?

Breaking down the task of a whole exercise program can often help us overcome the barriers that are in our way. For example, if we know one stretch that will immediately reduce our neck stiffness, why not complete it whilst waiting for the kettle to boil? Perhaps complete those hip strengthening exercises whilst watching the TV? Or maybe pick a handful of lower body stretches to do in your rest breaks while strengthening your upper body (a favourite of mine).

No-one said that exercise has to be completed in a gym for it to count or sitting in a corner facing a blank white wall. Aim to tie an exercise into a routine, behaviour or activity you already do daily. This way you don’t have to put aside more time or muster up higher levels of motivation. If you can find times where you are waiting throughout the day, either sitting or standing, try to pick one of these times to get better at a stretch or strengthening exercise. I’d suggest an exercise which gives you the most relief or bang for your buck. Master one new exercise and often you will find it will snowball onto others.

A great way to exercise is to create an exercise circuit. A typical exercise circuit will include a work period and a short recovery period to get to the next exercise or activity. Some reasons of why an exercise circuit could work in your life would include:

  • Time efficient
  • Simple – could start with 2 different exercises
  • Improve your strength and cardiovascular fitness at the same time
  • Cost effective – requiring no equipment, or very little like a chair and a wall
  • Flexible – tailor the circuit to fit into the time frame you have
  • Variety – mix it up from day to day

A client of mine told me about how she would do 2 simple exercises in between doing jobs around the house after she got home from work. An example was 2 sets of 10 reps after putting on a load of washing, folding some clothes and changing the bed sheets. Such a simple yet effective work out, all as part of her routine for that day.

The ideas here aren’t necessarily a replacement for all of one’s weekly exercise needs, however it can be a great starting point for those who are looking to exercise or for those wanting to get a slight edge towards achieving their health and fitness goals faster.

Other more common examples include parking your car further away, walking and talking for a meeting or taking the stairs. How creative can you get with your exercise? I would love to hear what you can come up with so please share your ideas and help others in similar situations to you.

Until my next post have a great week 🙂

Ben Taylor

ben@tailoredhealth.com.au

0434 451 226

Volume 1

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HAVE YOU EVER HAD A NEW YEAR RESOLUTION THAT YOU DIDN’T STICK TO? OR MAYBE STARTED BUT LOST THE MOTIVATION AFTER AMONTH OR TWO? DO YOU WANT TO MAKE LONG LASTING CHANGES THIS YEAR?

IF YOU SAID YES TO THE ABOVE, PLEASE ENJOY THE FOLLOWING…

It’s that great time of the year where we all get that “fresh start” feeling and begin thinking about setting some goals, changing a habit or perhaps starting something new. Motivation is at an all time high and you are raring to go! A voice inside your head is saying “New year. New me.”

Resolutions I frequently hear include “I’m going to exercise for 30mins everyday” or “I’m going to remove all sweet snacks from my diet”.  I encourage all endeavours to improve one’s health and wellbeing however too often I see these efforts fading over time. January gym goers lose their motivation by February and those sugary treats thrown out after New Year’s Eve start to creep back into the pantry.

I’d like to share with you my ideas on how you can effectively turn your new year resolution or dream into a goal that you can measure over time.

Taking the first step is one of the hardest parts, however if you have already started moving more or eating healthier high 5 yourself for moving in the right direction!

Often the most difficult part can be keeping the motivation up as time goes on. There is a parallel relationship between motivation and the size of the change being made or difficulty of the task. For instance the bigger the change you make, the higher your motivation levels have to be to achieve the new you.  In contrast, the smaller the change the less motivation, time and energy required.

An example where I have applied this method myself is with my morning wake up times. In the past nothing much would ever get done after I returned home from work so in an effort to become more productive with my time, I decided 3 months ago to get up earlier. The resolution, dream or long term goal for me was to wake up at 5am on weekdays.

Over the last 3 months I have consistently been waking up 5 minutes earlier each week and am currently getting up at 6.10am. The good thing is that I’ve been able to stick to this plan for 3 months without my body resisting to the behaviour change. I now know that in 14 weeks, on the 18th of March, I’ll be getting up at 5am, my body will be adjusted to the time and I won’t be falling asleep at my desk as the behaviour will be well ingrained.

Some of you may be thinking…”Wow that progress is at a snail pace.Why not just wake up at 5am?” I acknowledge and congratulate those who can change to getting up 2hrs earlier, or start exercising for 30mins daily from nothing, cut out all processed sugar from their diet or go cold turkey quitting cigarettes. Your motivation is clearly persistent and very high allowing you to be successful.

For the majority of people out there, I agree with BJ Fogg who believes that if you “Plant a tiny seed in the right spot, it will grow without coaxing.” I know if I was to set my alarm for 5am 3 months ago I may have stuck at the habit for a week and then given up believing that it is just too hard to wake up at such an hour.  I see the same with my Exercise Physiology clients, friends and family who set out with great intentions to start exercising daily but eventually motivation starts to fade and the difficulty of exercising 30mins a day becomes too much.

What if I asked you to aim for 7×10 minute walks per week at a moderate intensity? And every month you add 5 minutes to each walk? By the time May came around you would be walking 150 minutes a week which is the Australian adult physical activity guideline to maintain good health.

I encourage everyone to dream big! I ask you to consider breaking down that dream into tiny parts, consistently building momentum as time goes on. What will your tiny habit be? How will it progress you towards your resolution?

I would love to hear about your resolutions, tiny habits or any other questions you may have.

Until my next post have a great week 🙂

Ben Taylor

ben@tailoredhealth.com.au

0434 451 226