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Our lovely trainer Grace is looking to get a team of 9 people together to join her in this amazing challenge. Along with Exodus Travels, she will be hosting a talk to tell you more about it on the 16th February 11.00am - 11.30am with free goodie bags on the day.

The landscape: Mount Kilimanjaro (Tanzania, Africa)

The journey: A 71km (39h) trek along the Rongai route

Culminating in: A singing and breathing workshop at 5,895m (Uhuru Peak)

The treat: A Yoga and African Dance retreat in Zanzibar

In the grandeur of life we constantly search for happiness. Breathing and exploring your voice can unlock the secrets of your wellbeing, the challenge of doing it at nearly 6,000m above sea level (where air pressure drops at 40% and temperature at -7oC) adds up to the excitement of projecting your voice towards the immensity of Africa’s tallest mountain, whose 3 million years of age reflect infinite wisdom. This, after having walked through uneven, wild territory for 7 days, exploring the riches and beauty of mother nature. And, to relax, we will surrender to the enchantments of Zanzibar with a Yoga workshop and nish the trip celebra ng with an African Dance class.

It’s going to be cold.
It’s gonna get dirty.
It won’t be easy.
It’s gonna be beautiful.
It will be life
-changing.
It will be the adventure of your dreams.

Join me on this self-discovery journey and let’s embrace all the miracles that life has in store for us! 

We are really pleased to announce that Rene has been promoted to Assistant Manager. She will helping with all aspects of running the studio in what is shaping up to be an exciting time.
Also on board is our new full-time trainer, Masson. Having already tried a number of his sessions I urge you to check them out - you won't be disappointed. We are busy actively recruiting additional trainers and have some fantastic training courses set up to ensure that the new timetable, when it goes live, will deliver an outstanding experience for our clients.
A new role that has been introduced is that of client coordinator. Stepping into this exciting role we welcome Dori. This role has been created to ensure clients always have a key point of contact when they reach out to the studio, whether that's at the reception desk or via email or phone. If there is ever anything you need as a client Dori will be the go to girl.
Finally, we have also taken on board a dedicated maintenance team to look after the operational function of the studio. This will ensure we maintain the highest standards. Don't be shy to flag up anything that you feel needs attention or any suggestions that you feel would improve your experience.
Please say hello and get to know our new team members the next time that you are in.

“You've probably heard me say it a million times, but protein and healthy fats are the key to maintaining steady blood sugar, keeping your energy levels up and helping you make healthier food choices as we head into Autumn." says Nutrition & Health coach Abi

"Which makes these sesame peanut power balls the perfect snack. I suggest making a double batch as they disappear pretty quickly in my house!”

Sesame Peanut Power Balls

Makes approx 16 balls

Ingredients

  • 200g sesame seeds
  • 200g peanut butter (Note 1)
  • 1/4 cup ground flaxseed
  • 1/2 cup unsweetened desiccated coconut 
  • 1/4 cup unsweetened cranberries (Note 2)
  • 3 tbsp raw honey

Notes:

1   Great nut butter brands are Meridian and Biona. They contain only nuts, without any palm oil, added salt or sugars.

2   If they’re sweetened try for those sweetened with apple juice.

Preparation

  • Pop everything into a bowl and mix together well
  • Roll into balls and pop into the fridge to set

It couldn't be easier!

Enjoy.

Despite the name, you don’t necessarily have to have had a sports related injury to receive a sports massage.

The idea of sports massage therapy is that it helps flush away toxins and realign muscle fibres. The aches that we feel in muscles come from tiny micro tears. "Tears?!" I hear you exclaim… well these imperfections can be beneficial if dealt with in the right way.  Muscles build by repairing this damage after they form. The body naturally doesn’t want to waste energy repairing that tear again so each time the repair should be stronger.

This can be advantageous for a number of individuals who have worked their muscles hard from an activity; say during your FastTone sessin on the Power Plates. However it can also occur in the tightness you feel in your shoulders after spending a long day at your desk. These muscles are repeatedly being used, every day, to create the same posture. They then build to become stronger within this position but if your posture is poor they could be forming in an inefficient way. It is important to break this cycle of muscle fibre strengthening and therefore tension to reduce the stiffness that can build. This is where massage comes in, if we keep those muscle fibres aligned it means that the repair of tears can happen faster and more efficiently.

Unlike holistic or beauty massage therapy which is designed more to relieve emotional stress, sports massage works on specific muscle groups to allow stretch and aid repair. It is a more active form of treatment that often involves the patient working with the therapist during a treatment whether this be by gentle resisted stretches to create a deeper muscle release or by performing gentle movements before and after treatment in order to gain further postural information to tailor treatment specific to the individual.

Does it work?

There are many factors that affect this and one individual massage is unlikely to mean the end of that repeated shoulder tension however sports massage has been proven to reduce the effect on delayed onset muscle soreness and swelling after exercise by 30%. (Journal of Athletic Training).

It can also be beneficial in preventing further problems before they manifest. Like getting the car serviced to ensure it keeps running smoothly.

However, sports massage is not the cure to all problems, it is important to ensure there are no underlying structures, such as ligaments or joints that are causing the muscles to become tight. If the problem doesn’t seem connected with a particular posture or activity then it may be worth seeing another health professional such as an Osteopath as they are qualified primary healthcare practitioners and therefore able to provide you with a diagnosis. 

Members and non-members can have a Sports massage at both our St Margarets and Balham studios. For further information on Osteopathy or Sport Massage in St  Margarets please do not hesitate to call Sian, our onsite qualified Sports massage therapist & Osteopath on 0203 143 5051,  or email sian@totalmotion.org . For Balham, contact Gemma Hendy, Sports Therapist with Chiropractic By hand on 07847 202365 or info@chiropracticbyhand.com

Join our FREE webinar: How to Get Healthy in the Real World, taking place September 7th at 8:30pm. 

Hosted by our in-house nutritionist Abi Manders, you will learn 5 key actions to get your diet back on track - and stay on track, in amongst all the stresses and challenges life throws at you. Which let’s face it, happens every day!

To find out more or to reserve your spot, click here

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After 6 weeks my body fat was down 8% but, more importantly, my entire shape had changed. I'm thrilled to ditch smock-tops and treat myself to a new wardrobe, in size 8.

Lynne Hyland, SW London
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