Free injury advice clinic 14/05/16 @ CrossFit Hackney!

Injury clinic – Saturday 14/05/16

Hi all!

I’m running a free ‘niggles’ clinic on Saturday 14th May between 9-11am. They will be approx. 20 minutes injury assessment and advice sessions. So if you are having any aches and pains that you are not sure about, new or simply niggling then pop in for a chat!

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First come, first served so please contact me at emerson@xphysio.com or on 07903 247247 to book in. Open to all CrossFitters!

 

Momentum (CrossFit Hackney) |Arch 328 Stean Street | Hackney | E8 4ED

Thanks, Emerson (Physio)

New East London clinic location – Body Studio EC2A!

Excited to start working with the body Studio this month in the heart of Shoreditch!

I will be there initially Tuesday AM and Thursday PM.

Great space, trainers and knowledge!

Come and check it out: http://bodystudio.co.uk/

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Emerson

Physio / yoga @ Royal Docks CrossFit this Saturday 07th February 2015!

Royal Docks CrossFit is the 10,000th box to open!

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Royal Docks CrossFit is located next door to the Excel center just a 100m walk from Custom House DLR station. The Box occupies a 3500sq ft unit in a Grade II listed ex-tobacco factory. Door to door we are just 10 minutes from Canary Wharf.

In terms of facilities, they offer competition-grade Wolverson equipment and flooring throughout. Plus top quality male and female changing facilities complete with showers, lockers and hair dryers. Members will also have access to our quality on-site treatment room and car parking.

The coaches are aiming to build a community of positive and ambitious people regardless of athletic ability.

See more at: http://www.royaldockscrossfit.com/

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So having chatted to David (owner) and Sarah (head coach) we have decided to put on a physio-yoga morning for all the members!

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Physiotherapy @ Royal Docks CrossFit

Saturday 07/02/15

0900-1030

As Royal Docks CrossFit grows, people are getting stronger, more confident and inevitably pushing themselves harder!

I am running a FREE injury clinic for members on Saturday 07th February, between 0900-1030. These are 20 minute appointments for injury assessment and advice. So if you are having any aches and pains that you are not sure about, new or simply re-occurring, then pop in for a chat!

I am sports Physiotherapist and CrossFitter, working regularly with weightlifters, gymnasts, athletes and weekend warriors to assist them in reaching their training and competitive goals.

You can book in by emailing: emerson@xphysio.com

First come, first served!

XPhysio | XPhysio.com | +44 (0)7903 247247 | Angel | Shoreditch | Dalston | Royal Docks

Plus…

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YOGA @ ROYAL DOCKS CROSSFIT!

Saturday 07/02/15

1100-1200

Do you do enough stretching and mobility work?

Katrina Kurdy will be running a free CrossFit specific power Vinyasa flow Yoga session for members following morning class / Physio! Katrina has taught in the US, UK and Asia, and her students include CrossFItters, MMA fighters, athletes and dancers.

The 60 minute trial class will focus on preventing common CrossFit injuries by increasing flexibility, building core strength, and creating a spatial awareness of movement and the body.  Vinyasa Yoga (like CrossFit) is designed to be accessible and scaled, so even if you have yoga experience or want to improve your gymnastic ability, you will be able to push yourself in this class.

This session will be an introduction to Vinyasa Yoga and aim to teach you the basic postures. Vinyasa means ‘breath to movement’ and is a ‘flowing’ exercise that will provide a good cardiovascular workout in addition to improving balance, strength and flexibility.  You will notice the similarities between some of the CrossFit warm-ups (gymnastic movements, stretches, and core exercises) and Vinyasa Yoga. In addition you will also learn about meditation and mind-body awareness to expand the benefits of yoga beyond the physical. We will also practice some inversions to improve your hand stands and balance!

Regular yoga practice will improve your skill set, confidence, strength and flexibility! It’s no surprise that many of the most respected athletes / boxes in the UK / USA now include Yoga in their training schedules!

For more information visit katrinakurdy.com or email: info@katrinakurdy.com

For information about how to book in for either Physio or yoga please speak to coaches David or Sarah!

Don’t miss out on our FREE marathon preparation evening!

Complimentary Marathon Preparation Evening with Complete Physio!
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Following the success of the last three years, Complete Physio is hosting its fourth annual Complimentary Marathon Preparation Evening to prepare both your body and mind for the grueling 26.2 miles.

Join Sports Physio, Chris Myers and the Complete Physio Team for an evening of marathon preparation. The evening will be packed with insight, experience and education which will aid novice runners through to regular marathon competitors.

The topics being discussed are:

  • Injury prevention with physiotherapist Chris Myers
  • Marathon training plans with personal trainer Ben Leach
  • Optimum nutrition with sports dietitian Rick Miller
  • How to train your brain for success and how to use mental rehearsals to improve performance with hypnotherapist Phil Dobson

The event is totally free and will be held on Wednesday 28th January 2015 at 6:30 p.m. on the 30th Floor of the CityPoint building.

Please click the EventBrite link to find more information and to RSVP, and we look forward to seeing you on the 28th!

http://www.eventbrite.com/e/complimentary-marathon-preparation-evening-tickets-15274201548?ref=ebtn
Best of luck with your marathon training!

Emerson

Marathon

Yoga for runners! New class starting Wednesday 7th January 2015 plus breakfast offer!

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January is the month of fresh starts, new training programmes and setting goals!

It is also the month where is dawns on us that we signed up to or a got a place in a big marathon this year!

For runners, training re-starts after the Christmas and new year break. I see a lot of very new and very experienced runners coming in to Physio with niggles after getting back on the road or treadmill. Often one of the causes of ankle, knee hip and lower back pain is a lack of flexibility.

Run fast (http://www.run-fast.net/) know this and have started a ‘yoga for runners’ class at their store right in the City of london (http://www.run-fast-retail.net/) with Katrina Kurdy (http://katrinakurdy.com/yogainfo/).

Classes are well-rounded, with modifications given to make postures more accessible for beginners or more challenging for the experienced.  You’ll build strength, increase flexibility and there will always be a light-hearted inversion or hand-balance to keep it challenging and fun. This class is specifically tailored for runners so you can expect lots of core exercises, glutes work, stability and proprioception work.

Classes are £15 which includes a free coffee and breakfast! Can’t say fairer than that!

Please contact: hannah.walker@run-fast.net to book your place!

For more info: yoga@xphysio.com

Wednesday

Yoga for Runners

7:00-8:00 AM

The Running Works

28-30 Houndsditch

London

EC3A 7DB

http://www.run-fast-retail.net/

Food! Preparation is the key…

Happy new year everyone! Hope you had a great Christmas holiday and have had a good start to the new year!

preparation
noun
noun: preparation
1.
the action or process of preparing or being prepared for use or consideration.
“the preparation of a draft contract”
2.
a substance that is specially made up, especially a medicine or food.
“there are several effective preparations you can buy over the counter”

So Sunday I finally did what I have been thinking about for a while and actually prepared my food for the week (with the help of my lovely wife)!

Two and a half hours, three options, and twelve full meals later I have food for the next four days!

Foodprep

1. Mexican free-range chicken, spicy black beans, roasted cauliflower and brocolli and mexican rice

2. Mixed protein and brown pasta, free-range chicken and lean bacon, mixed peppers, plum tomatoes and pine nuts

3. Chili Salmon with stir-fried vegetables

All this came to around £40. So £3.30 per meal (plus that was our dinner on the day).

It was a bit of an experiment but the plan is to do this once a week!

Now I just need to get my training back on track…

Emerson

Greece and Turkey… not Worlds apart really.

So as I mentioned in my last mini-post, I was luck enough to visit the Greek Cyclades, Athens and then Istanbul for my honeymoon!

I loved all of them. For different reasons. Universally however the people and the history are the draw.

Here are a few pictures and some recommendations if you happen to fin yourself that way in the near future!

First stop Santorini in the Greek Cyclades! Known mainly for it’s amazing sunsets. I stayed in Oia, the north-western tip of this Volcanic Island.

Try to do a boat trip out to the volcano, swim and / or cliff jump at Armeni and obviously take in the sunsets at Oia – drink in hand!

For a quick bite to eat check out Pitogyros (https://www.facebook.com/pages/Traditional-Grill-House-pitogyros/308065952693772) – meat and bread! I also really liked Floga (http://www.floga-oia.com/) for breakfast and coffee with a great view of the dormant volcano. And I did venture out of Oia to Imerovigli and had a great feed at Avocado (http://www.avocadosantorini.gr/) with great service.

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Always time for a bit of yoga… crow pose.

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Armeni port in Oia. Brace yourselves for the the 275 steps back up on the donkey trail!

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My little mate the Praying mantis. Same spot, two nights running.

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Obligatory sunset!

Ios! Known as the party Island but there is more to this rock that that! YA few Islands south of Santorini, you can get the ferry very easily (takes about 40 minutes). Lovely people, picturesque village and beautiful beaches. Rent a jeep and go and explore the mountains and hidden coves! Religious? Ios has 365 churches – one for every day of the year!

For eating and drinking I love the Octopus Tree (https://www.facebook.com/pages/The-Octopus-Tree-Ios-Greece/130766903680203) down at the port for traditional food and to mingle with the locals. The other must is Katogi (https://www.facebook.com/katogios). Cool little hipster place with great food!

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Old Roman Amphitheatre!

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Windmills and handstands.

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After the sunset in Ios.

Still in the Cyclades – Milos. Two hours by ferry from Ios. This place feels like a traditional Greek Island. Less touristy. More spread out and again fantastic countryside, history and beaches. We rented another little jeep and explored the whole Island over three days! Visit the catacombs, hike around the the ruins of the villages (Greek and Roman) and then it is all about the beaches! Sarakiniko is pretty cool – moonscape type rocks and swimming holes! Kleftiko has the awesome oddly shaped rocks. Give the mining museum a miss…

Where to eat! Spoilt for choice here really. Check out O Hamos (http://www.ohamos-milos.gr/). Lovely food, very traditional and massive portions. At this point I had figured out that a starter and two mains max between two is more than enough. Eyes beat belly usually though don’t they! Gialos (http://www.gialos-pollonia.gr/) was good. Simple, clean food down by the port in Pollonia. The owner told us he is looking to open up in London soon too! Watch the sunset at the Utopia cafe in the capital of Plaka (https://el-gr.facebook.com/pages/Utopia-CafeMilos/225644387455126). Perfect.

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An old cave network at Sarakiniko beach. Creepy.

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Beach cat – there are cats everywhere in the cyclades! This one seemed to be living at Sarakiniko beach and was grateful for some water!

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Another sunset…

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Obligatory CrossFit movement with stunning background. Pistol squat… couldn’t resist.

I think that’s enough for now! I’ll post some bits about Athens and Istanbul next…

Back in clinic this week and we have a ultrasound clinic this Friday at Market Sports in Shoreditch so get in touch if you have any niggles you want looking at!

Emerson