Reflections

The big secret the fitness industry doesn’t want you to know.

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They’re lying to you. They have been for years and maybe even they’re lying to themselves.

They’re selling you all these messages and machines and plans and regimes. And they’re not going to work, leaving you disappointed and looking for the next big secret. The next short cut.

So, what is the secret they don’t want you to know?

Exercise won’t make you lose weight. Diet won’t get you fitter.

All the booty classes and HIIT training and smoothies and shakes don’t work alone.

Maybe if you’re running 5-6 hours plus a week then yes. You may lose some weight. You are going to create a significant enough caloric deficit to see a difference. But not much and not for a sustained period. If you don’t back it up with a solid refuelling and recovery strategy.

You’ve got to do both, in the correct proportions.

Look at a visually super fit person, that influencer, gym bunny. Not only are they exercising frequently, they’re looking after their nutrition. They’re not completing the circuit class and immediately down the coffee shop for a syrupy latte. The inside is reflected on the outside.

Exercise is for fitness, nutrition is for weight management. The combination leads to improved health. Which is reflected in your physique.

You don’t need their latest method or protocol or supplement. It’s been said before but you don’t like it because it’s hard and slow and repetitive and dull.

  • Eat to sustain activity, refuel and recover.
  • Eat occasionally for pleasure.
  • Exercise to improve muscle mass
  • Exercise to improve cardiovascular health
  • Exercise to maintain balance and skill
  • Exercise because it’s fun
  • Do it regularly and seek healthcare advice when something seems wrong for a while.

Simple is not the same as easy. But consistency and iteration works.

Resilience and capacity

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In the end you have to have something that I give to give the disease as a price of recovery.

Not sure where I heard that but it makes sense.

The more fitness, the more muscle you have to give a serious illness, the more likely you are to come out the other side.

Professor Oliver (geriatrics) noted that he could guess someone’s probability of a safe discharge from the quality of their handshake. Firm, strong, reassuring. Weak, flaccid, concerning. A handshake conveys vitality, determination, strength, even psychological state.

Put the work in now so your future self can live to fight another day.

On: Toxic Productivity

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Rise and grind.

Hustle harder.

Do this one thing to be 10x more productive.

Entrepreneurs and millionaires do this one thing to be more productive.

This stuff is pushed at us all the time.

The secret trick to getting more done, the subconsious message that we are not being as productive as we could be, that we could do more, get more, have more shiny things.

Why? Why be more productive just for the sake of it? Why push yourself, risk burning the candle too far, neglecting the things that are actually important for the things that we are told are, but are simply marketing mush for someones company.

Step back, slow down, reassess.

Turn the question around. Am I doing enough to be satisfied? Do you need the second job, the productivity hack, the apparent short cut? If you do for financial reasons, then accept that, it sucks, especially if it is out of your control. If you are doing it to keep up with the challenges at where you work, are the pressures on you realistic or are the people above you using you?

Any why are we talking about this at a health clinic? Because that pressure to be “more” can have negative consequences on your mental and physical health. Yes, pushing to complete a specific goal is sometimes worth the expended effort and the recovery time after, but to keep that up endlessly leads to the wheels falling off at some unspecified time in the future, which can make you more of a liability.

Instead, aim for minimal effective dose. The least output required to exceed your needs. This leaves some in the metaphorical tank for situations beyond control, develops stress resilience and still allows you to meet the expectations on you.

Don’t be a liability.

Do that which satisfies you.

Fluid

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We are 60 -70% fluid. It flows in our blood vessels, squeezes round the lymphatic system, cushions our joints, sits between our cells and keeps us moving.

Yet we rarely use fluid movements when we move. We rarely think about it when we stretch, exercise or train. We almost never consider the effect of movement on the fluid flow, how we pump that precious ocean around us.

And most of the time that’s fine, the body will manage itself ok, it has done for years.

But maybe, being present and considering fluid might add an extra dimension.

When stretching, imagine the tissue being squeezed like a sponge, and allow a fluid pump to take place. When mobilising joints, hold that synovial fluid in your mind and feel it cushion, protect and lubricate. Give time in each position for the fluid to flow, in or out.

And be fluid in your movement.

On: Inputs

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You are the sum of your inputs.

Obvious, really. But go deeper. Look in a mirror. What you see is the cumulative effect of your past.

You. Are. The. Sum. Of. Your. Inputs.

Everything you consumed, whether that is food, fluid or information. The external influences surrounding you. The choices you made.

Sometimes we cannot change our external influences. Whatever some 20 something instagram influencer may say, you always don’t get the choice about where you currently work, where you live or the demands placed upon you by life.

But you do get to choose the nutritional quality of what you eat, what you drink, the activity you do and how much time you spend on specific activities.

If you don’t like what you see in the mirror, start to change it.

Look hard. Not at the superficial aesthetics, but at your root health, fitness and attitude and work on those.

Less time idly scrolling through your phone, more time reading real books. Less pizza, more fresh food. Less sitting on your sofa, more activity.

Small positive changes can accumulate.

And of course, if you have any concerns with regards to your fitness, aches and pains and if you would appreciate professional support, we are here to help.

On: Nature

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Take a walk in your head. Out into the countryside. Not the bucolic picture of fields and animals and Sunday afternoon picnics, but the disconnected country. No mobile phone, dark woodlands, no shops or easy takeaways for food and water. Go further. Away from all the signs of humanity. The raw and unfiltered natural world.

Could you thrive there? Could you survive there? The experts will tell you in a temperate environment, you have 3 days without water, three weeks without food although in reality it would almost certainly be faster than that before death caught up and tapped you on the shoulder.

Even people who spend their time in that world, who practice and prepare, would not travel out without caution and care.

Because we are, as humans, pretty rubbish. We are not the apex predator we believe ourselves to be, far too many of us are prey animals with forward facing eyes (apparently the mark of a hunter).

We moved from hunter gathers to agriculture around 12000 years ago. And even before that we worked best in tribes, and carrying tools.

Knowledge weighs nothing, and although you may never need to know how to find and filter water, what plants can be eaten or how to catch and dispatch animals, spending time outside and reconnecting with the real world away from devices and screens, preferably with others is demonstratably good for you in every way. And of course, if you wish to learn those other skills, then find a reputable teacher who can guide you safely. Instagram, as one instructor put it, is not your coach and nature will still win if you fight her.

Even better is to find a tribe to do it with.

Learn to move, to feel earth under your feet and let your eyes settle on a distant horizon.

Your body and brain will thank you.

On: Training

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You’ve been in the gym, in the pool, or on the road. You’re turning up, putting in the hours. And yet, you’re not improving. The weight isn’t shifting, the personal bests are not rolling in, the same old faces as the same competitions still shake your hand, the race finish time is about the same as last year. You can’t actually do more miles, or lift more weight, as other commitments would suffer, and you’re on the cusp of overtraining.

Frustration abounds.

But…. are you training or exercising? We can too often convince ourselves that we are training, simply because we are going through the motions and turning up. The difference? Exercise is exertion, training is progressive overload with rest and retesting points. Fitness posers exercise, gym bros exercise, older people in village halls exercise. Exercise is good, its vital to positive health, but past a certain point it won’t necessarily lead to the changes you’re wanting.

However.

Perhaps there is another way.

Take a break. A few days off, or if that sucks mentally, a few easy days. During that time, define some baseline movements that matter to your discipline. A defined distance for running, swimming or cycling. A set of lifts that matter, a benchmark workout.

Then go for it. Have a test week. If you can’t measure it, you can’t manage it, and if you can’t manage it, you can’t improve it.

See how good you are, push it and draw a line in the sand. Go far, go fast, go heavy.

Take the results, sit down, with an expert if you can, or yourself and a pad if you have a good training knowledge.

You can always get stronger, improve mobility, hone skill, but then look honestly at what you’re good at, what you need to improve, then broaden the scope. Actively look for the weaknesses. Can you improve your nutritional base line, your sleep, your recovery?

Write a plan, stick to it, record, then in 6 weeks, do it again.

You will get better.

Maybe, finally, your power to weight ratio will improve, your 5K time will crack the that precious mark, your bear complex will get better.

Test, reflect, plan, execute.

If you find mobility is an issue, an injury doesn’t respond to rest, you want some nutritional guidance, or another expert opinion, then come see us. With over 20 years therapeutic experience, 30 years of practical involvement in sport, and a unique perspective on life, we may be able to help.

Onwards.

 

What cost fitness?

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What cost fitness?

Occasionally, people complain about gym prices, the cost of personal trainers and kit.

Only occasionally though. Because if you understand the value, you wouldn’t complain about the cost. Other than kit. There’s always a new shiny toy to try, and past a certain point, none of which will really improve your performance.

If you’re stronger, you’re less likely to die early, unforeseen events excepting. If you’re fitter, you are more likely to survive a hospital admission (being admitted to hospital is really bad for your health). If you’re healthier, life seems easier, because you have a greater capacity for stress.

Now, fitness is different to wellness. Wellness is a never-ending feast of rubbish, where a huge number of people, both honest and exploitative play. You might benefit from a yoga and meditation session (both are demonstrably good for you), but you don’t need yoni steaming and jade eggs. And you certainly don’t need to spend 300 pounds on any of them.

Fitness is far more measurable and relatable.

At the most basic, you need nothing more than you already have to improve your fitness, other than knowledge.

However, if you know nothing, then the next step is to ask an expert, or at least a professional. This is where gyms, trainers and such come in.

Do not ask the internet, as you have no filter on what is good or bad. As an internet guru, I could tell you to do 5k every other day and 50 burpees for breakfast but if you’ve got a medical condition, or an injury, or the most exercise you take is picking up the remote when you turn off your laptop after working from home all day, then I may actually kill you. Unlikely, but possible.

Instead, find someone you can have a conversation with, who can answer pertinent questions and give you honest answers. You may need to pay for their time but hey, you wouldn’t ask your next door neighbour to help fit a kitchen unless they are already skilled in it.

If you can’t afford that route, then go to the library and read a book. Lots of fitness people have written books and at least they’re relatively validated. And the walk there is a good start.

So, to loop back to the start, pricing. A gym has significant running costs, a personal trainer is not working 40 hours a week and is self employed. In the end, it is a return on investment question “am I getting out what I am paying in?”

As an example, a local CrossFit box charges £75 per month for 3 sessions a week. But for that you are getting equipment, expertise, time, and a quality environment. A local council gym may charge £30 a month, but you won’t be getting the expertise and programming, so you’d better know what you’re doing on your own (hint- that 12 reps/3sets on each machine will rapidly lead to plateau and boredom).

How does this tie in to us? We are professionals. We treat injuries, and have over 20 years of working with people. We coach, and work with trainers who actually care and understand their jobs.

If you want to live longer, healthier and perhaps even happier, come talk to us.

The first step is the hardest, but the most rewarding.

On: Advocacy

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I don’t have your best interests at heart. Why would I? I have my own stuff to deal with once our interaction is over. The criticism, fear of failure, and self doubt in my mind. Administration, other patients, personal and family concerns, my own health issues, background noise, the passing comment from a colleague that got stuck in my head and keeps rattling around, the alerts and distractions on the screen in front of me. That’s not even counting the 30 or 40 other interactions I will have today, another 8 patient appointments and the meetings related to those.

As a medical professional I try my best to push those aside, to silence them and focus on you. To give you the time and attention you need and deserve, to bring the years of training and experience to bear on your behalf. To know when to treat, when to advise and when to refer. And hopefully at the end of our consultation together, as we conclude our interaction, you will feel listened to, reassured and aware of the next steps.

But I don’t have the time to advocate for you, to have your long term best interests at heart and ensure a life plan is laid out before you. You simply get the time slices I can afford, amongst all the other pressures.

Thats your responsibility. It has to be. This is a 2 way relationship. Come to me for treatment, support, advice and reassurance. Then take control of the other elements yourself, to make sure everyone is working towards the overall goal of longevity and optimal health.

Be your own advocate.

On: Brevity

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If i’m lucky, in my life, i’ll see snowdrops bloom 80 times. If i’m extraordinarily fortunate, i’ll see a hundred.

80 times to watch fragile flowers pop through the cold soil and welcome in a new year.

I’m over half way through that.

And yet I rush forward, always forward, not paying attention to the world around me, except when I need to, not stopping to pause and actually live.

Drawing our focus to now is challenging. There’s always something demanding our attention, another thing requiring energy. However, you only have a finite existence, a given number of trips around the sun, a single pot of energy to draw from. Therefore brevity is necessary.

Why waste it on trivia and noise, distractions and reactions to stimuli you cannot control? Why allow pain defined by others create the motivation for you? Ignore the news cycle, unplug from social media, take control.

Be brief in your interactions if they are not part of your overall goals, and give that extra time to the things that matter to you. Cut your expenses so you can give more to what matters. Cut your inputs to optimise your outputs.

Seek support if there are areas that do require input. A therapist for physical restrictions, a medical professional for clinical concerns, a psychologist for mental wellbeing, a coach for positive input.

From that you can grow, move forward, be better.

Optimise the body, upgrade the mind.