New Year – Make it the best one yet.

With the New Year comes the opportunity for a fresh start, we can turn January into an exciting new beginning. We put together our top tips and what we do to help achieve your goals …..

Makes small changes to your diet – Start slow/make changes over time. Trying to make your diet healthy overnight isn’t realistic or smart. Changing everything at once usually leads to cheating or giving up on your new eating plan. As your small changes become habit, you can continue to add more healthy choices to your diet.

By just adding Ginger to your daily diet it can make a significant different .

• If you are exercising and feel the soreness it may reduce muscle pain and soreness
• Ginger May Drastically Lower Blood Sugars and Improve Heart Disease Risk Factors
• Ginger Can Help Treat Chronic Indigestion
• Ginger May Lower Cholesterol Levels
• Cold and Flu Prevention. Ginger has been used for thousands of years as a natural treatment for colds and flu around Asia.

Fitness Goals – “Dear Santa, This year please give me a big fat bank account and a slim body. Please don’t mix those two up like you did last year.” Didn’t we all see this floating around before Christmas on social media. Plenty of us made healthy New Year’s resolutions for 2016 — “I will finally lose those 10 pounds,” “I will fit in my old jeans,” “I’m giving up carbs.” Yes, setting goals may be the first step to achieving them, but why do we almost always find ourselves back in our old routines, making the same exact resolutions over and over again every year?
Simple steps to help you really achieve your fitness goals this year . Set small, reasonable goals It’s easy to set unrealistic goals with the motivation boost we get on January 1st. Two weeks in and still way too far from reaching our goal, we start finding excuses not to go to the gym, or worse, completely give up and binge on biscuits. Set a series of smaller, more realistic goals that act as stepping stones. You are more likely to achieve specific and reasonable goals like “I will lose 1 pound this week,” or “I will walk 10,000 steps today,” than “I will lose 20 pounds,” or “I will run a marathon.” Start small and take it slow, it will pay off in the end.

Do something you actually like – I have started the Keto diet and some other staff members have taken up running. Hate squats ? Then don’t do them! Exercise is supposed to be fun and make you feel good about yourself, not the other way around. Try a new class or ask your friends what they like doing. Experiment to find the best fit.

Portion control – As boring as it sounds, portion control is still an effective way to cut down on calories without the pain of letting go of your favourite foods. Let’s be honest, none of us will be giving up our guilty pleasures for a whole year.

Drink Water – By simply increase you water intake can make a huge difference. Our digestive system needs water to function properly. Waste is flushed out in the form of urine and sweat. If we don’t drink water, we don’t flush out waste and it collects in our body causing a myriad of problems. Also combined with fiber, water can cure constipation. Make your skin glow. Our skin is the largest organ in our body. Regular and plentiful water consumption can improve the colour and texture of your skin by keeping it building new cells properly. Drinking water also helps the skin do its job of regulating the body’s temperature through sweating. It can even improve your mood. Research says dehydration can affect your mood and make you grumpy and confused. Think clearer and be happier by drinking more water. Make this a new addition to your daily routine in he New Year,

Get to Bed on time
Are you a bedtime procrastinator? failing to go to bed at the intended time. Yes, how many times have you not gone to bed when you said you would even though there was no outside influence or circumstances stopping you from doing so (only yourself)? It is not so much not wanting to sleep, but rather, not wanting to stop what you are doing. You lose track of time looking at your smart phone, tablet, watching TV, or even doing chores, even though you will regret it in the morning. 
Sleep is very important for your body to recharge and heal itself. People actually sleep better when they are well rested rather than when over tired.

If you’re looking for the ideal time to turn the lights off, it’s 10.30pm. This comes form Traditional Chinese Medicine. Every meridian system which is connected to an internal organ has a two our window of focus time.Chinese Medicine practitioners use this clock to help them determine the organ responsible for disease. For example, if you find yourself waking up between the hours of 3-5am each morning, you may have underlying grief or sadness that is bothering you or you may have a condition in the lung area.

If feelings of anger or resentment arise, you may feel them strongest during the time of the Liver which is 1-3am or perhaps if you experience back pain at the end of your working day, you could have pent up emotions of fear, or perhaps even Kidney issues.

Most adults need between 7 to 9 hours per night. Women actually need 1 hour extra than men!!

Say ‘Yes’ to new opportunities – It is important that you need to respect your future self enough and create a plan. Look at some new training, research taking a careen break or changing career if you are not happy . Here at Kinesiology Zone we are offering new students a huge discount on our Spring Training Course . To find our more visit kinesiologyzone.com/training

Happiness Jar
Resolutions are a good concept, but suffer from mostly poor follow-through on the behalf of the majority. I think we all can agree that resolutions are pretty tricky to stick to . . . especially for an entire 365 days and beyond.
Which is why Eat, Pray, Love author Elizabeth Gilbert’s revised resolution idea of a happiness jar is a great idea.The best part? It’s incredibly easy. Write down the day’s happiest moment on a slip of paper and put it in a jar (or any sort of container, really). It literally takes 60 seconds or less, and you’re pretty much guaranteed not to fail.

We want to hear your ideas and tips and feel free to comment below ….

Health Show Episode #15 – How to have a Healthy Christmas

In our Christmas themed Health Show we offer some tips on how to survive and thrive over the Christmas season. Practical and easy advice, while not coming across as the killjoy by those around you!! And download our Healthy Christmas Gift Guide below.

Healthy Christmas Gift Guide

Weight gain?

Some studies claim it’s a mere 1lb while others say it’s as much as 5lb. But one thing’s for sure: the scales are more likely to go up than down. “We take in about 500 extra calories a day over Christmas,” says dietician Helen Bond. “And when you think a mince pie has about 230 calories and a small chocolate about 50 it’s easy to see how the nibbles tot up.”

Don’t know about you, but I’d say I eat way more than 500 extra calories.  But I no longer buy into the myth that calories matter – they do of course to a certain extent, but in the context of health, it’s the type of calories and the effect they have on your insulin levels.  So having 800 calories only consisting of sugar/carbohydrates will stop you from losing weight long term. Whereas 1300 calories made up of a balanced diet, of protein, low carb, and good fats, means you can enjoy foods without getting hungry, feeling deprived and even lose weight.  See Episode #14 of The Health Show for more info

Listen in to our Health Show where Siobhan will offer expert tips and strategies to help you thrive this Christmas, enjoy the season to the full and stay healthy from a whole person perspective.

First two minutes are audio only! Sorry about that!

Distractions and remained focussed

Intentionally removing distractions during Christmas is a great way to have more family fun and be more focused and present during the festivities. No email, no Facebook, no TV, (for some of the day) means you won’t miss the deliciousness of the foods on your plate and conversations around you. The people we love deserve our full attention and you’ll feel more fulfilled simply by being present!

At the end of the day there’s no point in worrying about elements of your life that you have no control over. For example, you can try your best to make a healthy choice when out to dinner but the meal that someone has gone to the trouble to make should be enjoyed. When it comes to Christmas stress remember it’s just one day and it’s about the memories you create.

When it comes to festive food getting the balance right is key.  You can pick healthier portions that will fill you up – turkey is high in protein; fill your plate with gorgeous vegetables, eating nine Brussels sprouts provides half our daily requirement of folic acid and all our vitamin C needs! And then ask yourself you really need all those roast potatoes? Have one and enjoy it!! You can always go back for more. And then there are herbs such as oregano, thyme and rosemary that have a high antioxidant content.  Simply by being mindful of what you eat, enjoying every mouthful, eating slowly and savouring all the nourishing food, will leave you feeling full and satiated.

We all know when we eat crap we feel crap, so fill up on proper food and there will be no room for too much junk!  You might surprise yourself at what’s possible.

And then some of the regular things we will be eating are GOOD for us – remember, when drinking red wine enjoy all the healthy antioxidants, dark chocolate contains magnesium (a feel good mineral), choose nuts instead of crisps or sweets to snack on (they don’t raise your blood sugar/insulin as much), and finally chew your food well as this will aid digestion.

And enjoy your family, breathe more, don’t take things personally, and relax more.  It IS only a day, and think about all you can be grateful for, rather than focussing on what annoys you!

Here are some more preparation tips from students  – which I didn’t have time to share:

  1. Plug in the extra camping fridge to keep stuff cool. Have extra AA and Triple AAA batteries and a small Phillips screwdriver handy. Buy in a few extra gifts in case anyone catches you unawares. Have loads of fresh carrots n celery n cucumber n tomatoes n Chillies n basil n coriander and natural yogurt so you can whip together a few dips in a hurry.  Have the fire ready to light and a few treats that you don’t like ready to share. Haha… that way you won’t feel tempted.   Thanks Ria
  1. My tips- get as much sleep rest as you can – try to get fresh air / walks some outdoor activities in – light into the pineal gland- try not to eat too much rubbish (which is difficult with crimbo parties etc) – plan to do mini detox in the new year – rub relevant NL points liver gall bladder prob – get in some rebounding if you can – and enjoy friends and family !!!! Thanks Debra
  2. Staying present is a present. We can get ahead of ourselves and so stressed out we end up missing the day and wrecked. “Breath” and be mindful rushing about won’t get it done faster. We aren’t all used to so much alcohol and rich food so drinking lots of water prevents getting blocked up and will cleanse the body. A good digestive enzyme for the foods that get at the gut just in case and at least 6-7 hours sleep at night.    Thanks Aoife.

 

To get our FREE Healthy Christmas Gift Guide click the image

Healthy Christmas Gift Guide
http://www.kinesiologyzone.com/kinesiology-gift-guide-2017/

 

We hope you enjoyed our Health Shows this year.
We look forward to seeing you on our next one in January 2018.

Healthy Christmas Gift Guide

Helping clients with Physio and Systematic Kinesiology

Margaret Fitzgibbon, physiotherpist and Systematic Kinesiologist

Margaret Fitzgibbon

Helping clients with Physio and Systematic Kinesiology

As a physiotherapist for the past 11 years, I encounter clients on a daily basis who have had an acute injury, e.g. ligament, muscle and joint injuries. When there is a mechanism of injury, a specific movement or event that caused the damage, it usually is ease enough to determine the type or structures affected, the type of treatment/ rehabilitation that will be administered and usually the length of time it will take to get back to pre-injury levels of mobility and comfort.

That said in private practice I find a large percentage of clients who come in with pain which is of unknown origin. Because it started insidiously without any known event and may be intermittent over time, it often progresses or affects activities of daily living significantly, and then they seek Physiotherapy intervention.

As with all Physiotherapy assessments we would consider whether there are any red flags, orange flags or yellow flags present for the client. As we know if someone had red or orange flags the treating clinician should refer onward to the appropriate speciality or A & E.

When it comes to yellow flags, like beliefs, unhelpful beliefs about pain, worry, fear, anxiety, and emotional responses to the injury, this might suggest a poor treatment outcome.  Chronic stress is also harmful to the physical body yet while I often found I would be aware of this, but I did not have any treatment tools, other than trying to reassure the client, using explain pain books, or gaining the client’s trust.

Having found Systematic Kinesiology over three years ago and completed the advanced training, I know I am much more able to assist clients in removing these barriers which gives their body the right environment to a full recovery. The approach works on the principle of “MCPE” which enables the therapist to use Kendall style muscle testing to ascertain the root causes of the client’s issues and promote health, wellness and a return from injury or pain.  In simple terms this means that the “whole person” is considered when treating clients and less focussed on symptoms only.

MCPE - the whole person approachThe MCPE approach, which covers the main areas of Mental (Mental, or emotional upset, past or present) issues, which can vary from fear of injury, to work or relationship problems or worries, Chemical issues (can range from food sensitivities, to bacterias and viruses to poor nutrient absorption), Physical issues (these are the areas we are already aware of, joints, muscle, ligament, tendon, spinal issues), and Energetic (disturbances in the meridian system) which can affect muscle strength and function.

Case Study

Recently I met a lovely lady, who had been involved in a serious accident six months prior to her visit.  She had had physiotherapy intervention for 3 months, consisting of manual therapy and soft tissue release, but she felt she hadn’t improved much over this period and then sought osteopathic treatments for a further 3 months. Although she felt both did have some benefit in the short term, the pain, tension and restriction in movement had not resolved.

When this client cam eto me we established that her sartorius muscle was a primary weakness (which in Kinesiology is found to be associated with the Triple Warmer meridian and the organ association: adrenal).  I was able to determine that she needed chemical, energetic and emotional work for the weakness to be fully resolved.  Her treatment consisted of working on the associated points for the adrenal organ, releasing chronic stressful memories of the accident and fear at the time of impact, and giving advice on appropriate nutrition that would help her system recover (such as B & C vitamins).

This is why I find Systematic Kinesiology as a fantastic additional tool in my Physiotherapy practice.

As physiotherapists we are already familiar with muscle testing which is a bonus; yet the difference in this approach is that we can consider issues other than those physical in nature.  On her return visit two weeks later she felt her symptoms had improved by 75%, her body had released some of the energetic, physical and emotional tension from the accident, her muscle testing results had improved, and her body seemed to have started to relax and allow recovery to happen.

Introduction to Systematic Kinesiology for Physiotherapists

As a KinesiologyZone Course Leader, I’m delighted to be running another CPD training specifically for physiotherapists to share these additional ways to help our clients.  The course is set up for you to learn how to easily identify other areas that may be blocking a client’s full recovery. Taking into account the meridian system without the need for acupuncture needles, how to balance the body using various points (Chapman and Bennett points), testing for basic food sensitivities, learning the relationship between specific emotions and certain muscle groups, as well as using emotional destress techniques, the weekend will equip you with simple yet powerful skills that will help a wide range of clients.

To find out more about the course in Westport, simply click this link

Kinesiology for physiotherapists

If you would like to learn more about the benefits of Systematic Kinesiology and how I use it in clinical practice, please don’t hesitate to get in touch.  [email protected]

Margaret Fitzgibbon’s clinic is based in Westport, Co Mayo.

Since finding Systematic kinesiology, it’s has changed the way I look at my own health and well-being and that of my clients. The ability to ascertain what is affecting my health most at any given time, be its emotional stress, my diet or lack of energy, through muscle testing, allows me to simply find out what I would be best focusing to create change quickly. It has also helped me find long lasting ways to balance my lifestyle for promote my own physical & emotional health.

With regard to the clients I see in the clinic, the main response I hear post muscle testing and explaining the root cause of their personal issue is “that makes sense”. It allows clients to feel the effects specific thoughts, emotions or stressors have on the strength of their physical body & teaches them ways to reduce the effect. I love that it allows me to work holistically with the entire person and find the root cause or causes of their issue be it digestion, diet, emotion or energy.   It makes me feel fulfilled as a practitioner and “makes lots of sense to me”.

Since Systematic Kinesiology has made such an impact on my clients I hope to inspire other physios to learn this integrated healthcare solution and am delighted to be offering Systematic Kinesiology courses to physiotherapists around Ireland.