Inspirational advent – 3rd December
Let’s share some love today, people.
Fitness and outdoor lover’s gift guide
This year, I have put together four gift guides to help you sort out what to give others and what to ask for yourself. Today’s list is for anyone who enjoys keeping fit and/or being outdoors. My other guides include self care and well-being, active and adventure travel and fun sweatshirts. Please keep in mind, any product with a * I was given to review and feel it is an excellent product to recommend. Others were suggested to me but sound like something I would find useful. Hopefully this gives you a little inspiration on what you might want to ask Santa for this year.
Chrome Industries merino cobra hoodie 2.0– You know I love merino. Put it in hoodie form and you have a winner. Run, walk, hike, ski anything is possible with this warm layer from Chrome Industries that will help regulate your body temperature and is resistant to becoming stinky. It is straight cut to allow for freedom of movement no matter what activity you are doing, along with a high collar and zipper back pocket.
KEEN Innate x Sherpa hiking boot– Tackle the outdoors in these limited edition hiking boots. With both brands sharing an affinity to take action, give back and create a better future for communities in a meaningful and immediate way, values are woven into the soul of this unique collaboration, with €15 being donated from the sale of every shoe to charity Room to Read®. Room to Read seeks to transform the lives of millions of children in developing countries by focusing on literacy and gender equality in education. These boot have some pretty cool design features, such as a distinctive endless knot embossed into the upper and subtle signature Nepalese flag detail to the heel loop, which pays homage to the Sherpa climbers and unsung heroes of the Himalayas. Constructed in premium, environmentally preferred Better Leather from a Leather Working Group (LWG) tannery, a PFC free Durable Water Repellent system and featuring Eco Odor Control, the KEEN Innate x Sherpa Adventure Gear looks good, feels good and does good. A PU midsole provides lightweight durability whilst KEEN’s trusted S3 technology and stability shank deliver reliable suspension and support when negotiating varied terrains. A KEEN.DRY waterproof, breathable membrane gives all seasons protection, with an EVA footbed providing step in comfort and superb arch support. Ready to explore any destination, a KEEN.ALL-TERRAIN outsole offers rugged traction, with KEEN’s secure fit lace system with robust aluminium eyelets ensuring a precise and supportive feel. Think of all the hills and mountains you can explore in these!
On Cloud hoodie*– I got this hoodie in the spring and have been living in it ever since. The cut is boxy and therefore offers loads of room when I want to snuggle in front of a campfire or am cooling down after a long run. A cowl neck with asymmetrical zipper is a unique design choice which I use to keep me warm or to release some heat. There are also other design details, such as thumb holes, zippered pockets, rear vents, and a very unique color called beluga (the marine biologist in me loves this!). This hoodie is a must for rest days.
Zone 3 Aspire wetsuit– I wanted to get into open water swimming this winter but seem to have chickened out so far. A good wetsuit can make all the difference when you are swimming outside. The Aspire is one of the highest rated wetsuits of the last decade. With a new integrated one-piece shoulder and chest panel design, flexibility is increased as is distance per stroke. The Aspire features new aerodrome buoyancy panels on the legs and hips to allow for 30% more buoyancy than standard neoprene. It is designed for a fast, smooth and natural feel swim with different areas ranging from 4-5mm.
Canyon Pathlite fitness bike (I tried this bike but was not given one to keep)- Don’t let the name confuse you. Canyon calls their hybrid bikes a fitness range. In June, I was able to try this bike out in Richmond Park and and enjoyable the relaxes posturing and ease of riding on varied terrain. These bike have an adjustable air suspension, Shimano gears, comfortable hand grips and disc brakes. Cycling is one of the best cardio and endurance workouts you can get, and Canyon’s fitness bikes (there is a road bike version too) offer a great workout wherever you are, whether that’s on the road or off the beaten track. With Canyon, you can leave the ordinary behind and ride your workout.
Darn Tough socks* – See above (and many previous blog posts) about how I love merino wool. These socks have been added to my winter rotation, as I was given thicker hiking socks rather than something from their fitness range. James received a few pairs for cycling and he is enjoying them on his chilly morning commutes. The bonus is that this is an American company based in New England. They have 100’s of different styles and colors, all of which will keep you warm in winter and cool in the summer.
Mammut Broad Peak light jacket– What can I say? I want everyone to stay warm this Christmas! This jacket offers perfect insulation. The Broad Peak Light Jacket features an extremely soft, lightweight, wind- and water-repellent Pertex® Quantum material, which is complemented by a down and feather filling. This makes the jacket not only weather-resistant but also warm. It packs down small (into a side pocket) so you can store it away if you need to when on the mountain. It also means it won’t take up more room in your flat.
Ultimate Performance reflective gloves and hat- “Safety first” is one of my motto’s. It is incredibly frustrating when I see runners and cyclists out in the dark, dressed in black and with headphones on. Come on people! Ask for these matching reflective hat and gloves and stay safe while you train this winter. The back of the gloves are covered with an ultra-reflective and multi-colour print that reflects light, keeping you visible to others so you won’t be missed. The breathable fabric is abrasion resistant and doesn’t bobble, with high moisture diffusion and drying ability to keep you dry and comfortable during wear. The gloves even have touch pad index fingers, allowing you to keep your gloves on when using your phone and the silicon grip pattern on the palms and fingers provide a non-slip surface so that you can hold your devices with confidence.
SmellWell odor eliminator pouches– These i found on the Vibram website. Living in England, my shoes are often wet. Add some bacteria in there and you can smell my shoes a mile away! These pouches claim to remove the odor so I would love to see these in my stocking. Plus, the available patterns are a hoot.
SOS ear buds– These wireless ear buds are rechargeable and much more affordable that AirPods. Running without wires can be freeing so why not give these a try? They offer a super deep bass sound experience; single multi-function button to answer/end/reject a call, music play/pause/skip and last number redial; can support 3D Game Mode, low latency to 60ms; have a microphone. In addition, they are compatible with Bluetooth, are waterproof, and noise cancelling. Small and light-weight, you can keep these handy no matter where you are.
Smith Optics Ruckus sunglasses*- Smith Optics knows what they are doing when it comes to eye wear (hence the name). I have had a few pairs of Smiths and love what they offer. The Chroma Pop makes my view of the world more vibrant. Larger lenses provide excellent eye protection, not just from the sun, but from sand, wind, and dirt too. Each set comes with two set of lenses so you are prepared for the changing conditions. The raised brow design increases peripheral vision in the riding position, and top bar venting and two-position nose pads provide proper fit to help minimize fogging and maximize comfort. If having a clear view of what is in front of you while out exploring, ask Santa for a pair of these.
Two Bare Feet bamboo skateboard- Did you know that Two Bare Feet not only make SUP boards, but they also make skateboards and scooters? What not bring back your childhood memories of skating down the street by treating yourself to this bamboo longboard “The Deacon”? Forty inches long with clear spray on grip tape, you will certainly turn heads as you glide by. It comes with orange wheels but Two Bare Feet offers a range of colors if you dare to be different.
Those are just a few ideas from me. What is on your Christmas list this year? Were you naughty or nice?
Inspirational advent – 2nd December
Welcome to Day 2 of my motivational advent calendar. Thanks for have a look. Remember to join me over on Instagram for a new conversation starter each day where we will talk all things Christmas!
Inspirational advent – 1st December
It is my favorite time of year, advent time! Not only am I being active every day in December as part of Advent Running, but I am also sharing 25 days of inspirational graphics for your viewing pleasure. If you click on the image, it takes you over to Instagram, where I will be asking a new question about the holidays to learn more about different cultural traditions and holiday favourites. You will also be able to find my graphics over on Pinterest, if you would like to pin or share them.
Please come back and see what new words of wisdom I am sharing each day in the lead up to Christmas. Enjoy!
Time for a catch up
Well hello there! I hope you have been doing well since the last time I posted. Lots has been going on behind the scenes here since October, so I thought I would catch you up. Some bloggers call these ‘catching up over coffee’ posts but I don’t drink coffee so grab a hot chocolate (feel free to add some Bailey’s) and let’s have a chat.
The biggest thing that has happened is my rebrand and new website. With the help of Think Marsh Studios, we have been working since the summer to give my brand a freshen up. Part of the delay is that Chris works days and I blog at night so it was hard to resolve issues quickly. But I am very happy with the result, a new logo inspired by 80s neon signs. I also switched from Blogger to WordPress as that’s where all the cool kids are. I am still deciding if that was a good idea or not as I am not a techy person but I am sure practice will make perfect.
A big change at our house was adopting a Crossbreed named Skipper at the end of September. She is 2 years old and we were told she is a Husky-Staffie mix but she also resembles a German Shepherd or Akita (but only weighs 15 kg). Her energy and intelligence levels are very different from Oldland, so we are all adjusting to the change. We are attending training classes with her on the weekends to improve her manners by Christmas when we head to my in-laws. She loves to run and play and was unofficial 4th dog last weekend at our local parkrun.
I also got the all-clear from my osteopath at Function360 to start running again. Tokyo Marathon is on 1st March 2020 and I officially started marathon training on 11th November. I did a few interval runs before that and some trail running in the Peak District with the Love Trails gang but am out of practice in terms of fitting all the miles in. Twice a week I teach spinning which I use as a substitute on my short run days. I am doing my physiotherapy twice a week too and checking in with my osteopath once a month to monitor my progress. The team at Function360 have always been supportive of my goals and I really appreciate that.
To compliment marathon training, I have (finally) hired a personal trainer named Sunni. I have seen her training clients at my gym for about a year and like how she encourages her clients and designs their programs. Many of the other trainers I see at my gym looked ridiculously bored when with clients, or spend more time chatting than training. I have met with Sunni twice now and it has been great refreshing my knowledge of all things PT. I should have started working with a personal training after my first marathon. I can’t wait to see how much stronger my body will be when I step up to the start line.
One thing I have talked about a bit on social media is how I am struggling with my mental health and weight. I have gained 15 pounds since March when Oldland passed away. 2019 has also been dominated by injury, which has limited the physical activity I can do. To help my body prepare for marathon training and reduce my calories, I have been doing a sober November. (Ultimately, I tried Sober October and was unsuccessful). To give me more incite into sober life and knowledge the benefits of this temporary change, I have been reading the Unexpected Joy of Being Sober too. As I would normally rather have dessert over a drink, it hasn’t been too challenging. There did seem to be a lot more social events this month (World Travel Market, camping in Peak District, leaving do’s, and birthday parties) but maybe my perspective is different because I am aware I cannot drink. I am quite happy with a Diet Coke or I discovered alcohol-free Kopparberg fruity cider. Sunday I can drink again and after the week I have had, I am looking forward to it!
Finally, I am working on my annual inspirational advent calendar and four gift guides for you. The advent calendar starts here on Sunday and the gift guides will go live on 2-5 December. Keep checking back every day in December through Christmas for a little hit of inspiration to keep you moving. Or you can join my team for Run Up To Christmas, which raises money for Mind charity. It is only £12, you get a medal, and it will be loads of fun. Our team target is 200km so the more people you get to join us, the less you have to run. 🙂
There is even more to share, but I hope to post a few more tales in December. It has been a crazy autumn, but also a good one. I am slowly getting into a routine and will soon settle in to a run/work/dog/sleep pattern of success. Bring on Christmas!
How has autumn been for you? Leave a comment and let me know.
Is 15L enough for a run commute backpack?
For a long time, I have been a fan of Osprey rucksacks for running and other outdoor pursuits. As a brand, they offer a female version of some bags, which can be really important when ensuring the correct fit. Recently, I had the opportunity to test out the Duro 15, a unisex hydration pack. My usual go to bag for run commuting is their Tempest 20 which has room for snacks, a change of clothes, my lunch, sunglass case, and a large wallet plus water pouches on the shoulder straps. I was curious to see if removing five liters and having a unisex design would be noticeable.
The bag was extremely comfortable as soon as I put it on. The mesh fabric used to line the area that will be against your skin never chafed or scratched. It is very soft and helps with breathability. The front chest strap is adjustable so you have find a level that fit your body shape. There is also a hip belt which helps support the bag if it is full, especially if you are running. Keeping the bag close to your body assists with balance and center of gravity. The hip straps also have zippered pockets which are super handy for snacks, your phone or a debit card- things you may need quick access to while you are out and about. There are also small zippered pockets that you can use to keep organized, which is very appealing to me.
As a hydration pack, this bag offers both a 2.5L bladder and two 500ml pouches. I think this gives it versatility and the options to take as much (or little water) as you need. Of course, the bladder will take up extra space leaving you less room to carry things like extra layers. For me, the missing 5L made the bag a little shorter than my Tempest 20 and therefore slightly more comfortable. The Tempest 20 does have an adjustable torso length to help with the fit but the though that the Duro 15 was too big for me never crossed my mind. I couldn’t fit both my changes of clothes and lunch in the Duro 15 but if I planned ahead for run commuting, it didn’t impact me. I would either leave a change of clothes at work or buy lunch in the canteen. Or if I was going on a long run and just needed to carry an extra layer and water, this bag is perfect.
Overall, I really enjoyed running in this bag. Even though I couldn’t cram all of my stuff in there, it was probably better for my body not to carry that much weight. Running with a rucksack (no matter what size aside from my 1.5L) always influences my posture and therefore running form. I like being prepared though, so tend to carry more than I need just in case it rains, I can’t find a shop, or I get injured. Of course, being restricted from carrying so much has benefits on my running performance. Looks like I should switch to the smaller pack to ensure my commute doesn’t turn into junk miles.
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Do you ever run to work? What do you carry with you and how? Leave a comment and let me know.
Thanks to Osprey for the complimentary bag. All opinions are honest and my own.
Stand up paddleboarding in London
Yes, you read that right. I have been paddleboarding in London this summer while training for London Regatta. 2019 was meant to be the inaugural year where people could row, kayak or stand up paddleboard (SUP) down the Thames River from Putney to Greenwhich or Putney to Big Ben and back again. The river was to be shut to traffic, as well as the tide (by closing the Thames Barrier). Sadly, the weather wasn’t cooperating and the race had to be cancelled. You can imagine how many authorities and staff were involved to make it a successful and safe event. Of course, I was disappointed that it was cancelled but I could not fault the organizers for make a tough call. They had the safety of the participants in mind (both in terms of water quality and tide) which is the most important thing.
For the Regatta, SUP participants needed a board that was at least 11 feet long, a flotation devise and a waist leash (rather than an ankle). They also recommended a carbon paddle which would be lighter than a standard one. I was grateful to have Two Bare Feet support my efforts by gifting me a Entradia touring board starter pack in pink. Living in a flat in London, I don’t have room for a proper SUP board. An inflatable board suits me as it is much easy to store in our shed. The rucksack is 90L and fits everything inside. After a few times out, I realized the paddles can be strapped to the outside of the bag, making the inside a bit more roomy. It is fairly heavy to carry though. My husband and I estimated it to be 20-25 kgs (more than a checked bag). I took it on the Tube a few times and had to rest along the way rather than my normal rush. The weight is something to consider if you will be carrying it around town or travelling. with it. With practice, I think you would build up the strength to carry it more easily.
One way to make the rucksack lighter is to leave the pump and puncture kit at home. I used Wakeup Docklands near Royal Victoria DLR stop as the place where I trained. With my own board, I only had to pay a £5 launch fee. Or you can rent boards there for £20. They have both manual and electric pumps to inflate SUP boards which I took full advantage of. The dock they have access to is about a mile if you do the entire edge. There are other activities going on, such as sailing, swimming, and wake boarding, so you have to keep an eye on your surroundings. One of the instructors, Sarah, was extremely kind and offered lots of tips on how to improve my form and paddle stroke in order to increase my speed. The Regatta was meant to have a four hour cutoff which meant that I needed to keep a good pace going in order to finish. I was a little bit worried but now I have another year to train.
Inflating the board took a bit of practice. The pump has a handy inflate and deflate option which makes packing up much easier. One tip I have is to realize the board can take more air than you think. A few times, I didn’t realize it was a bit under-inflated until I was out on the water.
The bungee on the front of the board was handy for holding my dry bag down and clipping my water bottle too. I had started experimenting with having a small bucket connected to the bungee for the Regatta as I thought I would need to store a lot of supplies (dry clothes, food, etc). I am not sure if the 90L bag with pump would have fit comfortably under the bungee. This might be something to consider if you were starting in one place and ending in another.
I really enjoy spending time on the water and cannot wait to get out there again. Even though autumn has arrived, if the sun is out, I will be taking the board out. I just need to figure out how to keep my feet warm (maybe with dive booties?). Next summer, SUP’ing will probably be my sport of choice. I need to obtain a British Canoeing membership to take my board out on the London canals which would be a lot of fun and a change of scenery.
Have you ever tried SUP? Where is your favorite place to go? Leave a comment below and let me know.
Thanks to Two Bare Feet for gifting me the paddleboard. All opinions are honest and my own.
Italian ski break with No Boundaries
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| View of the valley |
Skiing is one of my favourite ways to enjoy the winter. Unfortunately, London doesn’t get much snow but mainland Europe does. If you plan ahead, cheap flights can be obtained for a quick weekend getaway on Easy Jet or Ryan Air. Of course, you need to factor in the equipment you are taking in terms of luggage but their are ways to make it affordable. I don’t have much time or knowledge of the European resorts aside from Vernier, so when I saw No Boundaries (NB) was planning a short ski weekend in Italy with yoga in February 2019, I booked in right away (#ipaidforit). I knew it would be an intense weekend with long days and late night dinners with wine but I thought I could make it for three days. Just. With some energy drinks.
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| Hotel lobby |
The NB team can book flights for you with hopefully a discount if there are enough people booked in. I opted for this with a payment of £125 but there were not enough people to get a discount. NB kindly paid the difference for the ticket though. The cost of the weekend included accommodation, airport transfer, hotel breakfast, and lift tickets plus several yoga classes (in the morning and afternoon on full days). NB likes to work with local businesses and guides where possible and booked us at a family-owned hotel that was about 10-20 minute drive from the mountain. The hotel was a bit dated in its decor but very clean and had a state of the art spa and room for yoga in the disco. Unfortunately, I was too tired to spend a lot of time in the spa or take photos. It had a small pool, steam room, cold shower and place to relax. The annex of the hotel had a boot drying rack with a place to leave skis and snowboards overnight. This meant everything was dry for the next day and didn’t clutter up your room.
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| Yoga in the former disco in the basement |
Yoga was at 7am and about 5pm (depending on when the skiers and ice climbers returned) on the full days. We also had a session the evening we arrived and the morning we left. It was beautiful spring spring weather in the Brenta Dolomites (Pinzolo – Madonna di Campiglio -Folgarida/Marilleva Ski Area). It is a small mountain, perfect for families and beginner to novice skiers. There was a van that the hotel lent No Boundaries to drive us to the mountain. We left between 8-8:30am depending on the day and then headed back about 3-4pm. Some people who lived in Italy had driven to the resort, rather than fly, and drove to the mountain on their own. I was a little disappointed the first morning as we didn’t get on the mountain until after 11am. This was because we had to wait for people to get fitted for their rental gear and the company rep to obtain the lift passes in a long line.
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| Small bags and good snacks |
With a limited amount of time to ski, I prefer carrying snacks and eating on the chair lift. This also saved me some money too. The sunshine was amazing though and many people enjoyed a drinks and some french fries. The food prices were extremely reasonable for a ski resort but the lines were also long. We didn’t have time to stop at the grocery store for sandwiches either.
There are a few small shops within walking distance of the hotel and a large supermarket on the way to the mountain. The hotel has a three course dinner available for 15 Euros. Most of the group met about 7-7:30pm to have dinner together. We all shared common interests in travel, being outdoors and keeping fit. It was lovely to meet several other women who were also travelling alone. Although booking solo holidays isn’t always fun, I don’t want to wait around for someone else to join me. It is too hard to find dates off work, a destination, activity, and budget that matches up. Of course, there was plenty of delicious wine along with dinner to fuel the conversation (you have to pay for it but again, the prices were very affordable). Our last night, there was a grappa tasting at the hotel put on by a local distillery. Not sure how often this happens but it was a nice treat.
All in all, I had an awesome time. The only problem was the traffic on the way back to the airport (which should have been a three hour drive) meant I missed my flight. As I had to check in my skis, the airline counter had closed by the time I got there (30 minutes before departure). My tour guide who didn’t have any luggage was able to make the flight and was very helpful getting me in touch with the NB main office who paid for my hotel and new flight hoe the following morning. I am sure NB took this hiccup on board, as well as my feedback to obtain the lift passes ahead of time so that people who have their own equipment can do so asap.
I once again have extreme travel insurance which covers winter sports, so I am thinking about booking another weekend with NB. It will have to be after the Tokyo Marathon though so I don’t know if there will still be snow on the mountains. If you want to get away and ski or snowboard for an affordable weekend this winter, check out the ski/snow board page on No Boundaries website and let me know when you are going in case I can join you.
As I said earlier, I paid for 100% of this trip. No Boundaries is not compensating me in any way for sharing my experience or their links. I enjoy supporting small businesses that promote leading an active lifestyle and spending time outdoors.
Did having a nutritionist change my bad eating habits?
It has been a few months since I signed up to work with Melissa, the Delicious Nutritionist #gifted. My initial goal was to stop eating crap while on-the-go and get back control of my eating. I had a few bad habits I needed to break, many of which involve craving sweets and being unable to control my response. Melissa was very supportive during our coaching calls and had lots of good ideas to help me overcome some of the challenges I faced. She suggested quick meals full of vegetables for my meal plan after hearing that my husband prefers not to eat meat at home. She also had new ideas for simple snacks that I could find anywhere if I failed to pack something appropriate ahead of time (such as homemade popcorn, dark chocolate, a banana, and cheese slices).
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| Avocado and cucumber salad |
Avocado and cucumber salad
The same day as our coaching call Melissa would send me two weeks of meal plans with some new recipe ideas that my husband and I both enjoyed. The plans included a weekly meal plan for all meals and snacks as well as a shopping list. The amount of food required for both the shopping list and recipes were in American units which means you should have a scale and/or measuring cups available if you don’t live in the USA. I am used to this system though (obviously). When my husband and I did the first shop, we were amazed at how much fruit and vegetables were overflowing form our fridge. We tend to buy for a week at a time as our groceries are delivered. However, this wasn’t the best strategy for us with the fresh items as some of them went off before we could use them.
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| Shopping for tinned goods |
My biggest challenge in working with Melissa was sticking to the plan. She provided everything I needed but something blocked me from sticking to her plan. Some of it was scheduling as I was busy the week we started. I asked for meals that can made enough for leftovers (yes, that is a choice if you hate leftovers) and when I actually made them, that worked out great. But I don’t know why I found it so hard to stick to her plan. On our last call, I explained this to her and she said in retrospect she could have provided me with recipes rather than a plan. Her coaching is great like that as it is very flexible. We do refer to her recipes often. Two salad recipes she gave us are now firm favorites- spinach with roasted cherries, blueberries and goats cheese and a nectarine quinoa salad. I am not sure we will be able to make these in the winter months but we have even brought them to picnics and BBQs as a healthy alternative to coleslaw and potato salad.
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| Acai bowl with homemade granola |
The biggest takeaway I have from working with Melissa is that I had got lazy with my food. This in turn made my standby recipes a little boring. I wasn’t being creative in the kitchen anymore. The recipes Melissa provided allowed me to experiment with a few new food combinations and remember how good vegetables can taste if prepared the right way (ie not overcooked). She never scolded me for not sticking to her meal plans but rather helped talk me through why I was having trouble and brainstorm ways that we could modify the plan to make me be more successful at it, such as putting reminders in my phone to come off social media and meal prep instead. She also checked in via email as I wasn’t ready for weeks 3-4 when I should have been. I felt like I had a lot of support from her even though I wasn’t strictly following her advice.
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| Tinned options work for me |
If you are in a food rut or just want some new ideas on how to incorporate more fruit and vegetables into your diet, I would suggest getting in touch with Melissa to see what she can help you with. Feel free to mention my name for a 10% discount too and let me know how you get on.
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| Fresh salad, broccoli soup, and cheese slices fill me up! |
The Delicious Nutritionist provided me with complimentary services in exchange for an honest review. All opinions are honest and my own.
5 tips on how to make the most of your physiotherapy
For nearly two years, I have been working with Function360 #gifted. Initially, they developed a pre-habilitation program for me to work on imbalances in order to become a faster runner. Then a few niggles and slight injuries also had me trying out their sports massages, osteopaths, and physiotherapy. Some people might think physiotherapy is a luxury, but I would argue it is essential for people who are very active.
If you are thinking about signing up for physiotherapy, I thought I would offer my tips on how to get your money’s worth and see great success.
- Come dressed for your appointment– Don’t waste precious time changing in and out of your shorts or t-shirt. If your time slot is only 30 minutes long, you will get a few more minutes updating your physiotherapist or receiving manual therapy.
- Arrive on time– On a recent leadership training course, it was impressed upon the attendees that arriving on time demonstrates respect for the others involved. Being late implies that your time is more valuable than others. Plus, it can have a knock-on effect for the rest of the day or subsequently shortens your appointment.
- Do your homework– If your therapist gives you stretches or exercises to do at home, do them! Be honest when agreeing on a treatment plan. If your physio wants you to go to the gym for an hour five times a week, let them know that two is all you can squeeze in. That might change what they want you to do and how often your recovery may take. Take videos or photos so that you can remember how to perform the exercises correctly.
- Keep a diary of symptoms/workouts– This has been really useful for me with my mystery niggle on my heel. Pay attention to when the pain or stiffness comes and goes and then write down what you were doing, what time of day, how the pain felt (sharp or dull), and how intense it was on a scale of one to ten. Having this info can help your physiotherapist put the pieces together if they cannot recreate the problem in your appointments.
- Schedule an appointment when the problem normally occurs (if possible)– Looking back at the notes in your diary, consider scheduling an appointment when the pain is most likely to occur. If you are always stiff the morning after a six-a-side game, book in for the first appointment. If running triggers pain in your knee, run to your appointment or just before.
- Stick to the treatment plan– If your physiotherapist wants to see you again in two weeks, try not to cancel and re-book for much later. When booking appointments, the therapist has a long-term plan in their head. Usually, they will need to see you more often at first and as your condition improves, more time may pass between appointments. However, if the treatments are too far apart from what they had originally intended, this could delay your recovery.
If you enjoy moving without pain, whether in daily life or in an athletic pursuit, a physiotherapist can help you. Personally, I consider my health to be priceless, don’t you?
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