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spirituality /spɪrɪtʃʊˈalɪti One thing that elates me is seeing how many people are starting to wake up to their true purpose. The world in some ways is uglier than it’s ever been, but at the same time more AWARE that it’s ever been. People are beginning to question themselves, this life, it’s meaning, what matters? What doesn’t? How can I make myself a better person? How can I make this a better place? How can I have a POSITIVE impact? We all awaken at different levels & only when the universe sees fit. Sometimes it’s in little ways like gaining a new sense of empathy for something- going vegan for example because you view animals in a different light, you feel for them in a way you weren’t conscious to prior- this in itself is an awakening. Other times it comes to you in different or stronger ways & an awakening to a higher level of your conscious self isn’t always so easy. It can be a lonely, scary place- you may feel like you are alone & that the people around you no longer relate to you- some may question your sanity, perhaps to the point that you start to question it too. Once you have awoken to a new level of awareness you cannot unawaken, a shift has already begun in bringing you closer to finding out what your higher purpose is- you may start to feel anxious, or even a sense of loss, the loss of your old “self”, it can be uncomfortable & it’s important at this time to surround yourself with those who are on or have been on the same path, it may simply be a person who’s very attuned & knowledgable, a healer, a guru - whatever makes you feel at peace. I’ve been through a lot of trauma, and from that trauma I was forced to grow, I was becoming more aware to different things in a very short space of time & it overwhelmed me, that’s when I found solace in my PERSON @the_confidence_catalyst ,it helps to have your person, or your people, your tribe, the ones who’ll hold your hand & walk with you, teach you about the stars, the moon, the universe & everything in between. You don’t have to go through it alone, it’s a beautiful thing to experience with likeminded souls. Reach out, talk, even if we don’t know one another- let’s talk, let’s grow TOGETHER ❤️ 
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 How many times have you woken up and the first thing you did was grabbed your phone and delved into your responsibilities? You see a message, it bothers you for whatever reason and it’s now set the tone for the rest of your morning, and even your day. You hold a cloud over your head and it overcasts anyone & anything you interact with, because well, that’s life and thats energy & that’s the universe. Like attracts like. So you attract more poopy situations and you come to the conclusion that ultimately your life sucks, & if you believe that it does, well then unfortunately you are right. How can something so small as a “thank you” change your entire reality?
Try this instead: You wake up and instead of doing anything else you Think & FEEL about what you are thankful for. If you can’t here’s a few ideas I thought of this morning to get you going: * I am thankful that I woke up this morning, there are some that didn’t get that chance today. * I am thankful I can open my eyes and see my surroundings, some people don’t have that ability. * I am Thankful for the sound of birds chirping or even the traffic & noise that woke me because that means I have the ability to hear. * I am Thankful I have a hectic work day ahead because that means I have a means to make a living. * I am Thankful for the aching in my legs because that means I have them & can use them. The list could go on forever because let’s face it, for everything you do have- there’s someone who doesn’t have that and that for you makes it a blessing, one to be thankful for. And for everything you don't have, there’s someone who has even less! So how has this changed your morning? Let’s see: Now you reach for the same phone, you see the same message that would have bothered you- but because you are on a different wavelength of energy, it doesn’t resonate as a negative, because you have literally just listed how much you actually have going for you! Because you have allowed yourself to feel your blessings, you now feel: Blessed. So why would you see this message, this situation, this person or whatever as a hinderance? you don’t. Because you have had a shift in perspective. Is it that simple? Yes. It is that simple. You believe you’re blessed then you are blessed, and it becomes a little bit more difficult for things to change that belief. You then continue your day with a little rainbow following you instead of a cloud, and any interactions you make come more positively and can open you to more positive attractions. Because again, that’s life and that's energy & that’s the universe. Like attracts like! We can always list the things that we believe make us unhappy- but isn’t it easier & so much more enjoyable to list the reasons that make us happy? They both require the same amount of time, but will emit very different energies. Choose happiness always; because remember it is a choice- not a by product!  Are you quad dominant or hip dominant? It may seem like a boring and unimportant question. And to a generally active person who goes to the gym everyday and performs the exercises that they have been told are the best way to build their strength/mass what ever the case may be, they may not really understand what difference it makes anyway. You may think, well im working all my leg muscle groups during a squat, my glutes, quads, hamstrings etc- so you cant tell me im neglecting anything. I squat bro. Okay but what is your body doing to get you into that position and out of it? and is it doing it in the right way? Quad Dominance is the term used for when your quadricep muscles are doing more of the driving force during a movement than your hips are. Your hips should be the drivers and the Gluteus muscles being the largest; should definitely be the strongest- if this is ignored and you continue to predominantly overdevelop only your quads, then you could be putting yourself at risk of a whole herd of functional and structural problems as the imbalance continues to pull your spine and pelvis out of alignment. Women especially tend to be at an even greater risk of quad dominance because of our wider Q-angle (Hips)- and so we are more prone to go into valgus (knees caving in) during movements, which ultimately put us at a higher risk of ACL injuries.
In my experience I have found that I see quad dominance in the more active individuals than those who don't really train, this could be due to the repetitive improper training and movements that ultimately lead to the overdevelopment of the quads, and unfortunately also due to generic personal trainers who deliver poorly designed programmes to their clients- I see it everyday in my field, perhaps a mom who has gained a bit of weight after her pregnancy and has taken on the help of a PT- It usually goes something like this... okay so you did some squats and some jumping jacks, great- oh now its time for those burpees till you throw up- oh look now your doing 100 reps on the leg extension.. oh wait.. what? youre done? What about her butt???? and her hamstrings??? Youre just going to leave them like that?? Oh my God why is he spending 10 mins stretching her hamstrings? You got her to do one set of squats, she leaned into them the entire time and drove through her toes! her bum had a 6 month vacation- its in a coma!!! Wake it up!!! NO! don't leaaaaaveeee! Ah..... theyre gone. Yeah so you get the picture. what your PT (or you if you train yourself) should be getting you to do is a hell of a lot more posterior chain exercises to balance everything out, that means loads of butt/hamstring work (think hip hinging movements like deadlifts/stiff legged and Romanian) Split squats, Glute bridges etc.. as well as loosening up the hips/flexors (stretching, foam rolling, band work...) and working the core... A lot.. I don't mean just do a million crunches, no.. work the entire core in all the different planes of movement, im talking planks, side planks, woodchops, supermans, leg raises, stability and balance exerices.. everything.. when you think you've done enough.. do a little bit more; same goes for the glutes.. the skys the limit. Until you have really mastered how to switch on your posterior chain and drive through your hips instead of your quads, i would take it easy on the isolated exercises that brought you to where you are, so perhaps try a program of working both your posterior chain and anterior chain but with more focus on the posterior. Stay away from things like super isolation of the quads like Leg extensions and step ups if you cant quite yet recruit the glutes.hips correctly. { You cant have a tight gut with a weak butt and you cant have a tight butt with a weak gut- meaning: The core needs the glutes to be strong for it to work at its best capacity just like the glutes need the core to be strong for them to also perform at their best for your body :) } If you would like to enlist in the help of one of our trainers/coaches for a personalized and effective programme to address any of those issues , don't hesitate to give us a call on +971507284774 or drop us an email at info@totalprecon.com - to book in for some sessions :)  Did you know that your heart beats around 100,00 times every day to keep you alive? Or that the human body makes it possible for an unborn baby to save their mother's lives by contributing stem cells to her while in the womb? Potentially saving his or her mamas life if her heart was at risk for example by literally transferring cells to it and regenerating new ones. Those are just some of the fascinating things our bodies are capable of. Not to mention, creating life.
In my area of work I am constantly hearing negative connotations about how people feel about their body.. when I sit and think of the magnitude of the miracle that is the human body I am bewildered when I hear "I hate my body" or "I wish I had her/his body" "my body is so ugly"... your body is keeping you alive & working 24/7 for you to be able to even know how to string those words into a sentence.. your heart beats unconditionally for you, working constantly... how sad that we are given so much and appreciate so little of it. There are some who have lost their bodies through disfigurement, burn victims who can no longer see, hear, sense, touch.. what they wouldn't give to have one more day in what you call "an ugly body" "a fat body" "a skinny body" "a flabby body" .. just to feel again. The best body is a healthy one. Not one that has been deemed superior to the next through media, magazines, television, brain washing. How hard some women wish for another females body for example off instagram- without even knowing, is it even a healthy body? Do I even want it?? What if it has an underlying liver disease? or drugs and alcohol coursing through its veins? what if her body is sadly not capable of creating life? Which you one day wanted to do? yet you can say I would take 3 years off my life to exchange my body for hers, based on the exterior shell alone? Come on. We are meant to be smarter than that- pioneering creations, cures, inventions, medical advances, historical discoveries.. all this we have come too far to dumb our selves down to such levels. I urge you to be smarter than this. More appreciative than this. I'm am not saying it's not good to have goals to work towards, you're working towards a healthier you and cementing a sense of dedication and tenacity into your character by striving for and achieving a goal set. There is absolutely nothing wrong with that, even more so I commend you for it, I myself have goals I would love to reach and do things differently every day to get closer to reaching them. But what I will never do is hate on my beautiful body, my powerful, resilient body. Despite having a systemic disease called Lupus since I was young, my body still serves me, it listens when I nourish it, gets stronger when I push it, Housed my son for 8 beautiful months. I will never hate it. I have too much love for it to do that. I love my stretch marks, that despite having a high risk pregnancy I was lucky enough to have my son grow long enough to give me them. I am thankful for the lax tummy muscles that prove I created life. For the c section scar that I will always remember was the day my son took his first breath while my husband held my hand, every time I look at it. For my wider hips, even before pregnancy- which made for a comfortable home for our son. For my gentle wrinkles that came from so many smiles, for my bigger forehead that makes me different, for my thick thighs that are strong and powerful. It goes the other way too, if you are naturally slender, love your gentle curves and your agility.. there is no ugly body. If anyone knows me personally they will know I love anything natural. A lot of clients ask me what I think they should fix about themselves. I tell them always. I think you're perfect the way you are, let's just get strong and healthy.. that's what's sexy to me. Wether you're 300lbs or 100lbs.. I will never see anything wrong in the way that you look, you are perfect to me as long as your body is ok from the inside and strong on the outside. "Flab, loose skin, love handles.." they are external and unimportant to me. Will those things change as a byproduct of getting active and healthy? Probably.. will it make a difference to me? Still no. Sorry. I'm just keeping it 100% real. I will be proud of your determination always and so happy for you that what you set out to achieve you have.. but your body inside and the love and energy that exudes from your soul.. that's what I'm after. Love yourself. Walk away from conforming to today's world. Different is good. Only dead fish follow the current... don't be a dead fish. ❤️  Above is a photo of me 3 weeks post partum (left) and 12 weeks post partum (right). It may seem like a simple before and after photo but the truth behind it is a 18 kg difference, granted, roughly 10 kg of that was baby weight, water retention etc, but the rest of that was fat, stubborn fat that would not have shifted just on its own. Not without the hard work and resilience that I had to and continue to have to put in. And I still have another 8-9kg to go to get to where I feel as comfortable as pre pregnancy. I may be a personal trainer, but I too get tired, I too crave crappy food at times, I too can feel demotivated, but I know what my greater picture is and I know the health I need to be in to set an example for my son and to be around to take care of him. My body may not be back to where I need it to bed yet, but my abdominal muscles are definitely doing what I am asking them to do. Like 60% of women post partum, I developed a diastisis split in my muscle wall, but from when i was still in hospital recovering from my c-section, I began working on it- and no I don't mean that I didn't listen to my drs orders and started hitting the gym, no.. I began with simple and barely there exercises, that are too often neglected but are the ones that make all the difference. They included belly breathing to reconnect with my core after my muscles had been stretched beyond recognition, mind to muscle connection of the nerves that connect all the fascia/muscles/tissue (post csection, as well as pelvic tilts, kegels, pelvic lifts etc. Some of these simple exercises can and should be done as early as 3 days post partum.. that, eating clean and reintegrating back to regular exercise once the green light is given require only one very simple yet very challenging factor in order to work.... CONSISTENCY. Nothing will work without it, not unless you are genetically predisposed to be lucky in your postpartum journey which a lot of us are not. You can not do anything in life half assed and expect a full assed result. That also includes training, I will never sell a dream to any of my clients, I say it all the time- help me help you- it's a two way effort and I can not do it for you all by myself. If you want something as badly as you tell me you do, if you feel as unhappy as you say you do then surely you would do everything in your power to change that... right? Surely you wouldn't take your workouts for granted, your diet wouldn't fail time and time again .. right? Because then maybe you don't really want it as bad as you say you do.. and that too is okay. But you need to know what you want. Set your goals and knock em out the park.. if it is what you want. But it don't come easy. It takes saying no. No to what your brain has been programmed to telling you you want.. it takes saying yes, yes to getting out of bed when you don't want to, and getting that work out in. I am not saying it's not hard, especially as a mother, new or not. I work a full time job including weekends of nearly 12 hours a day some days.. on top of that I have my beautiful 3 month old son (nope, when you work for yourself you don't get maternity leave!) to come home to who despite being a good sleeper still wakes up to feed, as all babies do. I am not saying wear yourself out, but yes it takes battling past those obstacles and still making it happen if it's what you want. Wether you have help at home or not. I have clients that exclusivey breast feed, work, have no help but still do their little bits day in day out to get closer and closer to their goals.. and you know what? They are getting their results. You don't have to make a trip to the gym, you don't have to spend money on detoxes, diet pills, fad diets. You can do a little bit each day even at home.. a little workout even 30 mins while the baby naps- you know what time you can manipulate to your favor.. make it work for you. As for diet, get your diet right and you're already half way there.. even more so than the workouts, and it takes no time to make the right choices and get results.. only consistency like I said before. I say no when someone offers me something that I know is not conducive to my journey, wether it's a piece of cake or a night out. Sure, I allow myself the occasion, but besides that I hold tight to my consistency otherwise. I say no to skipping a workout when I'd rather just kick back with tea, biscuits and the real housewives of Atlanta. I'm not saying this is the case for everyone, and some have more than one baby and older kids to also take care of.. but there's never 0 time. Just plan it well and set the time that is yours.. there is always a way if you sit down and sort it the right way. It is not selfish to make time for yourself. It is selfish to put your desires aside to please others and in turn remain unhappy... your happiness is the most important, for you, your family and for your babie(s). I take the time for me. Every morning that I wake up even when it's 5am for work.. my diastisis exercises are done, even in bed sometimes. My plate is filled with only what I know will bring me one step closer to my goal, and my time is organized and discussed with family to ensure I have space for a little workout at some point at least. Some days are a hit and miss.. but most days I ensure that they are not. And that simple formula.. again is called consistency. And that is the only thing that will get you there.
. . . . . . Mommy or not, male or female- no matter what your goal may be- if you're trying to find the time or motivation to get what you want out of your fitness journey, but are finding it hard to do so on your own, here at Totalprecon we would love to help. Whether you need one to one sessions for that extra push, advice, if you have any questions you want answered; or even just for a chat, we are always available; drop us a line on +971507284774 or alternatively you can email us at info@totalprecon.com :)  TotalPreconers!
Due to the success of Our Lina's Daily Dose blog post about Diastisis Recti (post natal abdominal split) we have now created our new mommy makeover package.. specifically tailored to training moms whether new moms or even if it's been a few years since your last baby- if you are unhappy with your body and want to get back to what it was pre-pregnancy or even better than; then this is the right pack for you. Our mommy makeover pack focuses on training specific areas that are often altered by pregnancy this includes:
We also understand that by purchasing our mommy makeover package that you are indeed actually a mommy and probably a busy one at that (is there such a thing as non-busy mom?), with that being said, we can come right to your doorstep where you need us with our equipment in tow if you don't have a gym or can't travel to a gym/park location, furthermore you can bring your little one(s) to your session if need be and make it a fun experience for all- because that way there is always a way for mommy to get her workout in. Our mommy makeover package is a Transformation Package and for that reason it requires dedication and resilience- so if you are serious about getting results we recommend that you do a minimum of 3 sessions per week with your TotalPrecon trainer and that you follow the TPMM At-home Exercise Guide** given to you by your TotalPrecon trainer for the days that you are not scheduled in for a session with him/her. You are also encouraged to stick to the TPMM Meal-guide** that you will have in order to get maximum results from your package. Mommy Makeover Package prices: 2,500 for 12 sessions ( 45min completed in 6 weeks) (**): Comes as part of your Mommy Makeover Package TPMM: TotalPrecon Mommy Makeover To book your sessions give us a call on +971 52 524 6758 or drop us an email at info@totalprecon.com  Yay we are parents! I can't believe I am officially a mommy. It's been a crazy journey to say the least. I am at Day 16 postpartum, I've wanted to start putting pen to paper on my post partum journey from day 1 but my recovery said no :( it is still saying no but tonight I decided not to listen. My recovery has not been easy, for those who don't know; I had an elective c-section at 38 weeks gestation due to complications with my pregnancy- everyone told me "don't worry, you'll be back on your feet in a few days" oh how wrong they were :( I was devistated I couldn't have a natural birth but with the grace of god our son arrived safe and sound so that's all that matters in the end. From day one, like most c section recovery paths I was urged to get on my feet and walk to encourage mobilization and circulation which helps you recover faster, I did- with a little help from tramadol and morphine friends that is... I was relatively ok until day two came I was in agony.. I tried picking up my crying baby while my husband stepped out for a second and I was crippled with pain instantly stuck on the side of my hospital bed in an awkward half sitting half standing position unable to move with pain, nurse ran in a stabbed me with a morphine injection as fast as she could and I remember standing in that same awkward position for at least 10 mins till the effects started to work and I was able to flop back onto my bed. Lesson learned. I was instructed to take it easy and didn't listen but as my husband always loves to say "if you can't hear you must feel" *rolls eyes* I felt. A lot. For atleast the next week to come all I did was feel. Like crap. The pain was at 8/10- by day 8 it went down to a 5/10 where I was able to finally move around again although in pain still it was tolerable. Fast forward day 12 and woohoo, uterine infection from the c -section! Just what a new sleep deprived mom needs :) NOT! Was sent back to hospital and started on antibiotics- and just as I start to feel semi decent again- Mastitis starts this morning :( I feel like crying, but there's already one baby in the house and his crying seems to matter a lot more than mine- also it's much more shrill and demanding so people tend to pick him up first. It's ok I'll wait.. No but seriously it's been and continues to be hard, I'm currently in bed with a thermometer in my mouth and fever that doesn't seem to want to bug off and breasts that feel like the Rocky Mountains. Sexy.
The reason I didn't want to wait till tomorrow to post this is because right now I just want to say thank you to a very important person to me.. my amazing husband. I always knew how in love with you I was but i never knew I would fall even more in love with you. I didn't think it was possible. You have stayed up with me tending to my ailments, being night nurse AND taking care of our son every. Single. Night. Since I delivered. You function off zero sleep every day, go to work, as well as take me out so I don't go crazy aaaand take me to my 101 dr appointments everyday. I don't know how you do it but I love you for it. Becoming a new mom is hard work especially with a shakey recovery but this man has made every day a reason for me to smile and laugh till my incision hurts. You make me a better me and a better mom. I can only pray our son (named Derrick after my husband) turns out to be half the man that you are. You are our everything baby ❤ Moral of today's post: * C-sections are not always an easy recovery- you are still normal if you don't feel like running a marathon one week post partum trust me ;) * I am hard headed and need to listen to my body more. * Mastitis sucks * Being a new mom is not at an easy task, it's normal to feel down in the beginning - your whole life has changed you're going to feel SO many different emotions but it gets better everyday and you have something super cute to entertain you now :) * My husband rocks ill be trying to post every day to update you on my little roller coaster journey- and throughout I promise to only give you REAL. Nothing disguised. The good the bad and the ugly.. :) I'll also go into more detail on the stuff I wrote about today, I'm just too feverish to do so right this second- but am open and am here for any questions :) #postpartum #delivery #csection #recovery #health #babyboy #pregnancy #preandpostnatal #breastfeeding #totalprecon #dubaimums #dubaimoms #parents  Did you know that the sport of boxing has been around as an Olympic sport since as far back as 688 BC (ancient Greece)? Today, boxing and kickboxing are used both professionally and amateurly amongst Adults, teens and even children who train and use boxing/kickboxing as a means of self-defense/keeping fit and even competitively. When it comes to kids and the disciplines of such sports, it is important to remember its not about putting a pair of gloves on and just launching punches at the opponent. Both boxing and kickboxing come with rules, of course some of the contact is lessened for kids and come with more of an understanding and respect for the sport.. some of the many benefits of boxing/kickboxing for kids include:
1. Respect: One of the most important disciplines in boxing/kickboxing is respect. Instructors will also often teach kids the importance of respect to all people in all areas of life be it parents, teachers, friends and even themselves- the limit is not just to the sport. 2. Discipline: Coming to sessions introduces routine for the kids, they learn what can and cant be done during a session, what behaviour is and is not acceptable- which will also be reflected in their behaviour outside the session as the discipline becomes second nature to them. 3. Social skills: Social skills are imperative to establish in your child and can determine how they react to social situations and people in years to come, especially when in a boxing/kickboxing class environment where they will be taught the concept of sharing, friendship as well as healthy conflict resolution. 4. Self-confidence: exercise in general has the ''feel good'' factor to it. It increases serotonin and endorphins in the brain and body and makes the body look and feel physically stronger, this can cement a child's self esteem and confidence in themselves seeing how their discipline and practice has changed the way that they feel physically and mentally and will in turn without doubt build a sense of security in themselves. 5. Coordination/motor skills: as your child becomes more and more engaged in the practice of boxing/kickboxing you will soon see them become more coordinated, less prone to injuries and gain a better awareness of their body and how they use it. 6. Physical health/fitness: It is essential for a child to understand the importance of health and fitness, the healthier a child is from early on, the more likely they are to stay fit in the future. 7. Memorization & retention: due to the nature of boxing/kickboxing's repetitive movements, memory & retention drills, a child will be left with improved memorization skills which can even be handy in life and academics. 8. Listening/focus: at a young age, focus can at times be limited; boxing/kickboxing can increase your child's ability to focus and improve their listening/reaction skills tremendously. 9. Self-defence: last but not least, your child will be equipped with skills for life of how to use their self-defence skills if need be in the unlikely event of an attack. this can give both you and your child the security that they will at least be in the basic know-how of what to do given such a scenario. So if you are one of those parents who understandably tend to worry about the ill effects of combat/contact sports on your child, rest assured that contact is often limited at their age and they instead will reap the benefits of such a internationally well respected and highly beneficial discipline :) ** If youre interested in booking boxing/kickboxing sessions for your child or yourself or even together with Totalprecon- give us a call on +971525246758 or drop us an email at info@totalprecon.com #boxing #kickboxing #kidssports #totalprecon #athletickids #kidsactivities #totalprecon #boxingdubai #dubaiboxing #dubaimums #dubaiexpats  Lumbago- also known as lower back pain is one of the most common complaints I receive from clients who are interested in training but are fearful as they feel that their back has kept them from their goals. Often, a back injury or irritation can take some time to rehab back to health and in some cases require more aggressive intervention- however that does not mean you should avoid keeping fit and active; in contrary, remaining stagnant is probably the best way to accelerate weakness and degeneration to and injury or wear and tear in the Lower back. But first lets talk anatomy- our lower backs are comprised of a complex network of spinal muscles, nerves, bones, discs and tendons- ANY of which could be causing you your pain; in the majority of cases the culprits tend to be one or more of the following:
* A degenerative disc from wear and tear (degenerative disc disease), or even a bulging disc due to improper lifting or a sudden trauma to the back for example (Herniated Disc). * Irritation of large root nerves that lead to the legs (Sciatica) - often this type of pain is felt more intensely in the buttock/leg region more than the actual lower back itself. Other times pain can be simply from irritation of the smaller nerves in the lower back. * Strained supporting muscles of the back caused by repetitive improper lifting or even poor posture (erector spinae) * Damage to joints, ligaments or bones (Stenosis, Osteoporosis, Arthritis) Symptoms of lower back pains can as a result vary depending on the cause- for example pain from a muscle strain can be excruciating and temporarily debilitating, while pain from a degenerative disc can be mild and intermittent- it is hard to tell either way however as symptoms vary individually to each person; the best way to receive a proper diagnosis is to see a physiotherapist, Orthopedist or Neurologist who will likely refer you for an X-ray and/or MRI to get a better look and understanding of what is happening. In the majority of cases, lower back pain cases often improve within 6 weeks without the need for surgery, in most of those cases rehabilitation and lower back exercises as well as general and core exercises are included, although depending on severity and the patients pain levels sometimes more aggressive intervention is required such as medication, epidural, steroid treatments and lastly surgery (both invasive & minimally invasive, although this is quite rare and is only done when all other alternatives have been exhausted). While the science jargon may sound daunting; it is important to understand that lower back pain is NOT a prison sentence to your activity and exercise regime; if you are currently in the acute stage of an injury it is of course advisable to take it easy at first but once you get the green light it is imperative to your prognosis to begin with a physio/rehab programme with a professional in order to irradicate the flaw in biomechanics/form/weakness etc that lead to your injury to begin with- you WILL get stronger and life with LBP WILL get BETTER. *Totalprecon offer a comprehensive package which uniquely merges physiotherapy with bespoke personal training with one of our experienced Biomechanics trainers- if you feel you may have an issue with Lower Back Pain and would like to get back to your usual self but require some guidance, give us a call on +971507284774 or drop us an email at info@totalprecon.com we would love to help :) - Totalprecon ''Where Physio Meets Fitness'' #LinasDailyDose #BiomechanicsEdition #ExercisePrescription #LowerBackPain #lumbar #lumbago #DegenerativeDiscDisease #HerniatedDisc #ErectorSpinae #RootNerves #sciatica #Stenosis #arthritis #osteoporosis #spine #neurology #core #physiotherapy #personaltraining #Dubai #health #exercise #rehab #totalprecon #wherephysiomeetsfitness  Mums and mums to be- this post is for you. As I sit here 9 months pregnant I reach for my laptop about to write up some posts for LinasDailyDose but I feel stuck for once.. I have so much material that I can and of course will share with you but this evening I feel like sharing something a little more personal.. as it has been my life for the last 9 months and I cant help but think of all the beautiful mums I interact with on a daily basis through Totalprecon and wonder if this is something they just may need to hear.
This evening I want to address pregnancy & confidence. The real version of it.. not the glamourized social media version. Not the fitness model who kept her abs through all trimesters and looked like a Victoria's secret model 2 months after giving birth. I want to talk about the everyday mums out there who gained weight (as you should during pregnancy which is healthy for you and your baby) but perhaps too much weight, who retained so much water that even their nose expanded (me! whoever thought that was even possible?!) , who struggled to look in the mirror at new stretch marks and loose skin that they never had before, to the hardworking mums who had a long day of taking care of two babies while tending to another growing one in their belly as well. The two pictures above are of me (Left: before pregnancy while prepping for a bodybuilding bikini competition) and (Right: nine months pregnant at my baby shower) - its not hard to tell ive packed on a few pounds with my pregnancy, a lot of it is water weight due to pregnancy as well as being diagnosed with preeclampsia, but a lot of it is also good old fashioned fat :p I gained weight extremely quickly month by month, at first I was going crazy- how could this be? Im eating right, im exercising within reason and im still gaining a ridiculous amount of weight! I was losing my mind, I felt so self conscious, wondering how people would view me, my friends, family and most of all clients- my career revolved around health and fitness after all; I kept thinking to myself, what kind of an example am I setting for people? It only got worse the more pregnant I got, and id say I probably missed out on a lot of joys in the start of my pregnancy because of how consumed I was with my changing face and body. until it hit me... IM PREGNANT! why on earth was I confused that my jeans didn't fit anymore? am I silly?? I am growing another human being- this human being happens to be adorable but also needs to eat! Slowly but surely I began to get over myself, yes the girl on the left seems really pleased with her body but that is what she is- a girl. The one on the right is a woman- who has learned to love herself no matter what the outside looks like, who learned to love and appreciate the journey of carrying her baby boy which she owes to him and herself, who learned to roll her eyes at the comments some people had- why? because its her journey and nobody elses. I will get back to my previous figure without a doubt in my mind- and I will no doubt share the entire journey with you; but for now I am happy, I am confident and proud of this body, for doing something the body on the right could not. I am my baby's home- how dare I criticize that? My husband still looks at me the same way he did the day we first met, and that is because of my smile and soul, not my new (hopefully temporary lol) nose. Of course there are changes that happen to a woman's body that cannot be reversed after pregnancy but you will come out as a mum at the end of it.. and I highly doubt stretchmarks, skin changes or even an overhang will matter even remotely when your baby looks in your eyes and you feel a love you've never known before. Mammas- love yourself, love your body, love your flaws and imperfections, love your journey in this life, make the most of the special moments because when all is said and done and our time is almost done on this beautiful earth- it is those moments that you will look back on and smile with a nostalgic tear in your eye- you wont be worried about how you couldn't get back to your pre baby body back when you were young. Believe me. Live your life and love it, for it is a wonderful life to live..  Could it be that an active and athletic individual will be sharper mentally later in life than someone who is more stagnant? Research is telling us that that very well may be the case- and that inactivity can actually put us at higher risk of Alzheimer's and dementia. Reasons behind this could be due to the fact that exercise actually encourages the brain to grow new nerve cells. The brain is the master of flexibility and manages to develop new neural connections throughout different events in our lives, neurons are encouraged to work better after exercise due to an uptake in the growth factor in the brain- this can increase blood flow and get neurons firing faster which actually increases our concentration, and even alters genetic patterns.
Other Exercise benefits to the brain include: * Release of serotonin which improves mood * Release of endorphins can lessen the sensation of pain * Release of dopamine improves creativity, memory & learning * Release of Brain-derived Neurotropic factor (BDNF) protects and repairs neurons from degeneration. * With regular exercise, over time the Hippocampus (area of the brain in charge of memory and learning) grows in size. That being said- put down the TV remote and grab your running shoes, tennis racket, bathing suit- whatever tickles your fancy- just get your body moving and your brain will thank you for it later ;)  New year new me! Or is it? Did you know that up to 80% of new years resolutions fail? It may seem surprising given the new revitalised energy you may have to kick butt this year; that pizzaz is crucial however so you definitely dont want to lose it, you just want to learn how to make the most out of it so that you are one of the 20% who do make that resolution stick! No matter what sort of resolution it is; for example- quitting smoking, spending more time with a loved one, or even finally having the body you have always wanted- most of them fail because of unrealistic expectations and goals. You are literally uphauling your entire life- reprogramming and rewiring the way that your brain thinks. Change requires creating new neural pathways from new thinking, so you can not just expect to say I will lose 30kg and viola its done. One way I believe that can make that a more realistic goal to achieve is by setting SMART goals:
(S)pecific: what is your goal? (M)easurable: find a goal that you can track the progress of so you can actively see the change. (A)ttainable: Make sure you have the available requirements to go about this goal- do you have the right finances in order? did you set your time out correctly? make a short easy to reach target to begin with. (R)ealistic: yes you may want to lose that 30kg asap but is it realistic? Start with 10kg for example and work your butt off towards that- it will reinforce your sense of achievement and is alot less disheartening and daunting than looking towards such a far away goal that you feel you cant reach. (T)ime-bound: Using specific dates and times is important for the success of your goal. Implementing rewards is also important to stay motivated to keep on track. while SMART goals are important to keep you on the road to success so are other factors/tips that in my opinion, everyone should be mindful of: * Focusing on the present- what can you do now to get you closer to your goal? not what could you have done yesteday or what you could do tomorrow. * Concentrate on forming new thoughts and new behavioral patterns- in essence; change the way that you think- your exsisting thought process never lead you to your goal in the past- why would it now? Start with a clean brain slate. You need to think new to change new. You know whats positive and what is not- start there. * Focus on one goal instead of many scattered ones. * Find a helpful friend or someone to rely on to help keep you on track. This could even be a personal trainer to help get you to where you need to be if you lack the knowledge and resources on how to get there. * Celebrate any small goals achieved in between major milestones. * Lastly, enjoy life and enjoy the journey and as i always say to all my clients - TRUST THE PROCESS! Happy new year from all of us here at The Totalprecon team :) |
Lina Badaro
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