Strong & Supple Workshop November 4th, 2017

Strong and Supple workshop Nov '17

Come and join us for the last Strong & Supple workshop of the year.

Learn the strategies that empower you to:

– Decrease aches & pains through your own personalised routine
– Learn movements that increase your strength, energy and suppleness all at the same time.

Enjoy investing in yourself and learn from the rest of the gang who are now moving better and able to do the things they haven’t for years.

Confirm your place by emailing us now at:

adam@alphapw.com

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Strong & Supple Workshop

Strong & Supple 2017 poster

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Strong & Supple Workshop

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Hi guys,
We’ve finally got a time, date and location for the Strong & Supple workshop. I’m really excited about the tools this will give to people, helping with aches, pains, strength and simply enjoying the benefits of moving the body properly again!
Here’s how to join us:
  • Place only confirmed upon receipt of payment. Spaces strictly limited to 14.
  • Transfer appropriate figure (£40 for non-members of the Vale Resort, £30 for members of the Vale Resort) to sort code: 09-01-27, acc no: 75210634, reference: Workshop
  • Email info@alphapw.com when this is done to receive your pre-workshop tutorial videos.
If you decide this is for you, I’d advise to sign up as soon as you can. The longer you have to work through the material in the tutorial videos, the more you will get out of the workshop on the day :-)
Looking forward to seeing you there and having some fun,
Adam
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Parent Fit – Part Six

When children arrive, all your health goals go out of the window right…? This week: How to use one of the most important tools you possess

In this series we’ve been looking into ideas that actually support a healthy lifestyle when children arrive (or any other life situation that turns your world upside down).

IMPORTANT NOTICE: You may find this hard to believe, but I’m not actually a midwife J . Please do not take these ideas as prescriptions, see your health professional before you do anything.

The power of the mind

When looking for help on a certain subject, it’s very tempting to go straight to the action points, the tips, tricks and strategies that promise improvement. Is this wrong? Not necessarily, but there are some downfalls.

The home gym equipment industry is huge. Yet how many people do you know have treadmills that are now £400 coat hangers?! Is it that they don’t know how to work it? Or is there a lack of treadmill training programs on the internet? I think you know the answer to those.

It must start with a decision

1) When challenging times arrive (and I think we agree having a child is challenging), we usually revert back to default mode. What does this mean? It means our behaviour will match our core values. I’m sure you can think of a friend who always seems to be starting a new diet and on a fitness blast only to be found in the bakery two weeks later. There could be many reasons for this, but one main one is that they don’t have health as a core value.

If you want anything to succeed long term, like your health for example, it must become important to you. So important, that you will live it as a lifestyle the majority of the time, even when things get tough.

The best way to do this is to develop a love for it. To help, in this article I explain ways you can do this http://www.alphapw.com/firm-foundations-iii/

2) Basing your actions in love makes everything a whole lot easier (remember all the things you’d do when you were first going out with your partner?!) Even though the mum goes through far more obviously, a huge event has just happened that really affects both parents. Make the focus of this season restoration.

So when it comes to eating healthily and taking the time to move when you are a new parent, see it as a gift your giving yourself, the gift of movement, nourishment through food, rest, sleep etc. You’ll be better for it, your marriage will be better for it and I can guarantee your child will be too!

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Parent Fit – Part Five

When children arrive, all your health goals go out of the window right…? This week: How to use food as a real lifesaver

In this series we’ve been looking into ideas that actually support a healthy lifestyle when children arrive (or any other life situation that turns your world upside down).

IMPORTANT NOTICE: You may find this hard to believe, but I’m not actually a midwife J . Please do not take these ideas as prescriptions, see your health professional before you do anything.

Give yourself the gift of nourishment

How would you describe your relationship to food? You may have not been asked that before. For some, food is simply fuel. For others, there is a lot more emotion attached to it. For years, I have used food as a way to de-stress, for comfort and often as a reward for all those greens I ate during the week! I’m still a work-in-progress on that front.

It is very common for people to change their eating habits (eat more, less or different) during times of stress. So as you can imagine, when children come along, the challenge is this:

A tired, stressed body needs good nutrition more than ever but all you want is a biscuit!!

So how can we approach this?

1) Make the call. You can have the best diet plan in the world, but if you haven’t made the decision to live a certain way you will always fall back to old habits. Quick tip; it’s always better if you and your spouse are doing this together

2) Meal plan. Decision making is exhausting. When deciding whether you need to go to the toilet or you can hang on becomes a life or death decision, you know energy levels are at crisis level. At this point, the last thing you want to do is think what to have for dinner, go out to shop for it then spend an hour cooking. You also don’t want to go down the slippery road of having chocolate digestives for a third meal in a row. Spend a few minutes planning your meals for the week, then shop for the ingredients (they even deliver these days!)

3) Throw junk away. Yes I know, it goes against everything our mothers banged into us for decades. “Children across the world are starving”. Yes I know mother, but at the rate of my weight gain I’m going to be the size of Africa in a week. After you’ve meal planned and got the food in, throw away the junk food that you know you’ll reach for.

4) Get colourful. The female body literally goes through trauma when giving birth. The different coloured foods provide different healing and energising nutrients that your body is craving. And men, you need them too!

5) The rule of one. There will be moments and often days where you just need something. This does not make you a bad person. If you have to have something, have it, have one. Sit down and enjoy it

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Parent Fit – Part Four

Is it possible to stay healthy when your world is turned upside down?

When children arrive, all your health goals go out of the window right…? This week: Tips for pain relief and more ‘baby carrying power’!

In this series we’ve been looking into ideas that actually support a healthy lifestyle when children arrive (or any other life situation that turns your world upside down).

IMPORTANT NOTICE: You may find this hard to believe, but I’m not actually a midwife J . Please do not take these ideas as prescriptions, see your health professional before you do anything.

What to do when you’re in pain?

When children arrive, weird and wonderful physical tasks that would not have entered your head become part of daily life (taking a baby seat out the back of a 3 door car anyone!). As you can imagine (and may have experienced) these movements place new stresses on the body.

Your body is an amazing creation and will put up with a huge amount. But it does have its limits, and the weaker areas, like the lower back for example, can suffer over time. So today I wanted to share with you a couple of simple strategies that can help relieve the pain, and hopefully stop it coming in the first place.

Strategy one: It’s all about your BACKSIDE! The Wall Standing test

Due to modern living, most of us have a weak mid-section (lower back, stomach etc.) When you add an extra weight to a weak system i.e. carrying a baby for hours on end, something has to give. The wall standing test is a movement that firstly highlights what good posture feels like and secondly, how to train the right muscles make it the norm.

– Stand with your heels, hips and head against a wall, getting your shoulders right back.

– Slide your hand between the wall and your back, in line with your belly button. Optimal posture is where your shoulders should be level and against the wall, and the meaty part of your hand snuggly fitting between your back and the wall (which is at belly button level).

– If like many of us, you have too much of a gap at your lower back (or not enough), try flattening or arching your back until you get the right position.

– Hold this position for 10seconds, rest for a few seconds, repeat 10 times.

I’ll warn you, it will feel really weird at first, but you’ll be strengthening your back, stomach and buttocks which are crucial when carrying and lifting things. We’ve really found this helps (squeezing your buttocks and stomach) when carrying the baby.

Strategy two: Have a lie down

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Most of us will feel back pain at some point. I would always advise to go and get it checked out by a professional, but this exercise often helps relieve the pain for a short time (which is priceless sometimes)

* Lie on your back with your legs up over a block or a chair

* Place your arms out to the sides at approx. 45degrees with palms up. Touch your thumbs to the floor

* Relax your upper back and ensure your lower back flattens to the floor evenly from left to right

* Hold this position for five minutes

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