tag:blogger.com,1999:blog-3951451592292126062024-03-05T12:51:45.621+00:00Monica's Strength and RehabA blog for people interested in Personal Training, Massage and anything related to living an active life Monica Torlandhttp://www.blogger.com/profile/00279402330636096709noreply@blogger.comBlogger54125tag:blogger.com,1999:blog-395145159229212606.post-67664066234650363412017-06-24T18:49:00.001+01:002017-06-24T18:49:25.323+01:00My new updated website is now live Hope everyone is enjoying their weekend so far! <div>
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I know plenty of people in Ilkley are competing in various events and races over the weekend - so good luck to everyone involved!</div>
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I just wanted to let people know that my website and blog will now be moving over to my new updated website, so if you want to follow me further please go to - <a href="http://www.strengthandrehab.co.uk/">www.strengthandrehab.co.uk</a></div>
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<tr><td class="tr-caption" style="text-align: center;">My new website - go and check it out!</td></tr>
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Have a sporty weekend!</div>
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Monica Torlandhttp://www.blogger.com/profile/00279402330636096709noreply@blogger.com0tag:blogger.com,1999:blog-395145159229212606.post-1357812168576306062017-06-14T11:58:00.001+01:002017-06-14T12:48:11.021+01:00Strength & Conditioning sessions @ Heavy Metal gym<h3 style="text-align: center;">
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I am pleased to announce that from:</div>
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<b>Monday 26th June @ 7.30pm </b></div>
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I will be running Strength and Conditioning sessions @ Heavy Metal Gym in Ilkley</div>
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£8 for non members , £7 for Heavy Metal members</div>
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<b>This is a sessions for you if you want to: </b></div>
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Get stronger, improve your mobility, balance, coordination and core strength</div>
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<b>Specially designed
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Any athletes or non-athletes participating in sports requiring key movement skills. </div>
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Great for both injury reduction and
rehabilitation</div>
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<b>What will it
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Combination of
mobility, strength, balance, coordination, and core stability
training. Mainly low impact, but a combination of high and low
intensity – all abilities welcome!</div>
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<b>NB: </b>Small class numbers
in order to give people constant feedback and ensure good techniques are
kept throughout the session. First come first served! Book you place
today by either calling 07942461440 or emailing
<a href="mailto:mtorland@googlemal.com">mtorla</a><a href="mailto:mtorland@googlemal.com">nd@googlemail.com</a></div>
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Heavy Metal is based on Dansk Way in Ilkley, <span style="background-color: white; color: #222222; font-family: "arial" , sans-serif; font-size: 13px;">LS29 8JZ</span></div>
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Spread the word to fellow runners, cyclists or anyone else you think can benefit from this!</div>
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Monica Torlandhttp://www.blogger.com/profile/00279402330636096709noreply@blogger.com2tag:blogger.com,1999:blog-395145159229212606.post-34080742602463699252017-06-07T18:20:00.004+01:002017-06-07T18:20:48.734+01:00As one door closes another one opens..<u><b>Wednesday evening already!</b></u><div style="text-align: justify;">
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They say time flies when you are having fun! That's certainly the case for me at the moment. I am working on a lot of things I have wanted to do for a long time. This morning I had a great meeting with the director of <b>The Valley Clinic</b> in Ilkley - <a href="http://www.thevalleyclinic.co.uk/">http://www.thevalleyclinic.co.uk/</a>. The Valley Clinic is a multidisciplinary team of fantastic clinicians such as experienced physiotherapists, acupuncture therapists,neurological therapists,podiatrist, hypnotherapist, and sports therapists which is where my role comes in. I am delighted to say I will be offering Sports Massage to anyone wanting to look after their bodies, reduce their chance of any niggling injuries occurring and anyone else who are after a deep tissue massage. </div>
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<b><br />Training regularly or just looking for a deep soft tissue massage?</b></div>
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Sports massage and joint mobilisation helps maintain good muscle condition, relieves muscle tension, mobilises muscle fibres and soft tissue, improves flexibility, reduces pain, increases blood flow, increases lymph flow, promote muscle relaxation, promote healing and helps the removal of waste products. This is just some of the great benefits of having regular sports massage to keep on top of any muscular aches you might experiencing.</div>
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If you read my previous blog post of what I have done in the past you will see that I have worked with numerous athletes and teams over the last 8 years:</div>
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<a href="http://strengthandrehab.blogspot.co.uk/2017/06/new-beginningssome-insight-into-my-last.html">http://strengthandrehab.blogspot.co.uk/2017/06/new-beginningssome-insight-into-my-last.html</a> </div>
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Contact me on mtorland@googlemail.com or on 07942461440 to book your first appointment. I also offer discounted blocks of sessions. Contact me for more info. </div>
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Monica Torlandhttp://www.blogger.com/profile/00279402330636096709noreply@blogger.com0tag:blogger.com,1999:blog-395145159229212606.post-16042683202201682102017-06-06T12:30:00.000+01:002017-06-06T12:30:38.384+01:00New beginnings...Some insight into my last few years Happy Tuesday everyone,<br />
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All of a sudden 5 years have past since I last did a blog post, where did that time go!? I first started my blog after finishing university quite a few years ago now.<br />
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Since moving way from Leeds after finishing university in 2010, I have certainly been around the UK. At first I lived in Cardiff for nearly five years, followed by a year in Guildford in Surrey, and now I am back up north living in Ilkley on a more permanent basis. It is crazy to think that I first moved over to the UK ten years ago in September, little did I know then that I would still be here 10 years later..<br />
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I am happy to live in a place where we can do the things we like the most, basically being outdoors and do things like cycling and walking.<br />
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And in between we also have to do something that isn't so fun, but it will be worth it once it's done! DIY overdose!<br />
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Over the last few years I have worked for several different companies and teams and gained valuable experience. I have worked with elite athletes, runners, rugby league players and referees, footballers, pregnant women, and basically any men or women who just wants to get fitter, reduce their chance of getting injured and also people who want to improve their body shape.<br />
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<tr><td class="tr-caption" style="text-align: center;">Worked with Norway's 24 hour running team on several big competitions </td></tr>
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<tr><td class="tr-caption" style="text-align: center;">Alan Shearer is one of the ambassadors for Speedflex that I worked for over the last few years </td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiT2u9Kwno-D-qlJEiYkw4it3lTnN-JCTY89iEwRNPCuz0eAbAjpaat_wAHbuasOTKeTBBQvLBZN75y2689J3a5YUrwgMGLArCxLFJ0yAvS9GjZFxeqAH8UG2Swwr9noXAbLgS4Yktq6YU/s1600/Cardiff+massage.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="640" data-original-width="428" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiT2u9Kwno-D-qlJEiYkw4it3lTnN-JCTY89iEwRNPCuz0eAbAjpaat_wAHbuasOTKeTBBQvLBZN75y2689J3a5YUrwgMGLArCxLFJ0yAvS9GjZFxeqAH8UG2Swwr9noXAbLgS4Yktq6YU/s320/Cardiff+massage.JPG" width="214" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">One of many athletes from Welsh Athletics I worked with </td></tr>
</tbody></table>
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhnKRnp1-6KdgQkVyrhMqC_rUqFfbxto75PVj-v_V9W6HDAdDiuRRW8AkfpyOWqflUk31NzKNtjJhIqHLVd0KZqYJAmhp0h2pBRtmd4yiNrf8MEVTiCBLUvlRhlIj0iOpGKnePZ_XHg9-8/s1600/Mo+Farah.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="640" data-original-width="362" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhnKRnp1-6KdgQkVyrhMqC_rUqFfbxto75PVj-v_V9W6HDAdDiuRRW8AkfpyOWqflUk31NzKNtjJhIqHLVd0KZqYJAmhp0h2pBRtmd4yiNrf8MEVTiCBLUvlRhlIj0iOpGKnePZ_XHg9-8/s320/Mo+Farah.jpg" width="181" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Met Mo Farah at one of the many events I worked at for Welsh Athletics</td></tr>
</tbody></table>
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhd2p1euTk4nYJF8cMNryNtEKJpsoqlWvbGeoUJNZyZbKh9_D-NoJkqoulRUKcqadxf2NxM8uQ3GYZWP0Gem7QYn-1fd24c8lFgyVpxF7xJRVYakYlzTsmmP2DLxf_Zl3ME2GTptorVtXQ/s1600/Dwane+Chambers.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="640" data-original-width="362" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhd2p1euTk4nYJF8cMNryNtEKJpsoqlWvbGeoUJNZyZbKh9_D-NoJkqoulRUKcqadxf2NxM8uQ3GYZWP0Gem7QYn-1fd24c8lFgyVpxF7xJRVYakYlzTsmmP2DLxf_Zl3ME2GTptorVtXQ/s320/Dwane+Chambers.jpg" width="181" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">And lets not forget Dwayne Chambers another great name in the Athletics world</td></tr>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgUubEsJKlAzd7RxqgyGMGJq4sfKJ0F1EIesBZcKsIT0ML0R2icZ4sf0SifjuwTHQpvwjYdK8iKUR63bTkW92sI2PwaJlUoojwPEXaHCI0G9XuyW4z9HxteDaOalLJJ3T6qN0cfcPcFLpE/s1600/Bristol+Rovers.png" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="234" data-original-width="216" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgUubEsJKlAzd7RxqgyGMGJq4sfKJ0F1EIesBZcKsIT0ML0R2icZ4sf0SifjuwTHQpvwjYdK8iKUR63bTkW92sI2PwaJlUoojwPEXaHCI0G9XuyW4z9HxteDaOalLJJ3T6qN0cfcPcFLpE/s1600/Bristol+Rovers.png" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">I worked with Bristol Rovers Youth Academy Teams for 4 seasons </td></tr>
</tbody></table>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhQOae6lTmcoPNU9vw6FzAiZFsmnN7mxJ2vUR079gmxAejFWysxrG9p4QCS6k1elpZUg9wVdoVznuJwaQdzzfQGY92UF5DHZYvWOrhqUyAhxgwj120Qx93sgQEURQRkor_ECRfmfrj7IZQ/s1600/Rugby.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1200" data-original-width="1600" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhQOae6lTmcoPNU9vw6FzAiZFsmnN7mxJ2vUR079gmxAejFWysxrG9p4QCS6k1elpZUg9wVdoVznuJwaQdzzfQGY92UF5DHZYvWOrhqUyAhxgwj120Qx93sgQEURQRkor_ECRfmfrj7IZQ/s320/Rugby.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">I have provided massage for the New Zealand and Australian rugby league teams </td></tr>
</tbody></table>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg_luj4P5NuCLVpLj-0VEvc1ElhpR9evzwkLFfkT_Z_7JukQrdVTgNKbbT2HZoFf01S-SEVKTUeGTa4tOFednrUMfQ38uJHxiZKqT2xSIr9WFBHTlhIzBmFC9MMtZEsyZrKW9lGI3_9loI/s1600/MOnica+football.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="768" data-original-width="1024" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg_luj4P5NuCLVpLj-0VEvc1ElhpR9evzwkLFfkT_Z_7JukQrdVTgNKbbT2HZoFf01S-SEVKTUeGTa4tOFednrUMfQ38uJHxiZKqT2xSIr9WFBHTlhIzBmFC9MMtZEsyZrKW9lGI3_9loI/s320/MOnica+football.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">I used to play semi - professional football in Norway and represented Norway on several occasions at U17 and U19</td></tr>
</tbody></table>
This is just some of the experience I have gained to date, and I have therefore decided to set up my own business again where I will be providing Sports Massage, Personal Training and Strength and Conditioning coaching to teams and individuals in and around Ilkley and Leeds. I am also looking to set up some Strength and Conditioning Classes specific for runners and cyclists so please get in contact if this is something you are interested in. Feel free to spread the word to anyone you think might benefit from my services.<br />
<br />
I would like to think that I can help young and older athletes improve their performance, reduce their chances of getting injured and make sure as many people as possible are able to enjoy being active and competing if that's what you aspire to.<br />
<br />
MonicaMonica Torlandhttp://www.blogger.com/profile/00279402330636096709noreply@blogger.com0tag:blogger.com,1999:blog-395145159229212606.post-58522565607994315452012-01-02T17:20:00.000+00:002012-01-02T18:11:29.972+00:00Accredited UKSCA Strength and Conditioning Coach<span style="font-family: inherit; line-height: 115%;">I
know it has been a while since last blog post, but I have been busy with work
and only just got back from my Christmas Holiday in Norway. When I was home in
Norway I received a very nice email from the UKSCA (United Kingdom Strength and
Conditioning Association) confirming I had passed my Strength and Conditioning
Exams which means I am now a fully accredited Strength and Conditioning Coach.
A very good Christmas present and start to the new year! </span><br />
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<tr><td style="text-align: center;"><a href="http://1.bp.blogspot.com/-uiksp9HjOws/TwHkz_1fr4I/AAAAAAAAA28/5OrAebk6zmQ/s1600/P1000267.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="159" src="http://1.bp.blogspot.com/-uiksp9HjOws/TwHkz_1fr4I/AAAAAAAAA28/5OrAebk6zmQ/s320/P1000267.JPG" width="320" /></a></td></tr>
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<span style="font-family: inherit;">Although I
have always been very interested in training and injuries it was in my last
year of University whilst studying for my Sports and Exercise Therapy
degree I got involved with a good S&C coach (Brendan Chaplin) and
actually started getting an insight into what a Strength and
Conditioning Coach’s job involves. I have always like coaching and helping
others so S&C coaching was something I started enjoying more and more,
which is why I decided to start working towards getting a recognised title so
I could start combining my skills as a Sports and Exercise Therapist with
being a Strength and Conditioning Coach. <o:p></o:p></span></div>
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<span style="font-family: inherit;">I am currently working as an S&C coach for
Bristol Rovers Youth Academy which I really enjoy. I am also currently working for
UWIC Athletics Club on an ad hoc basis. <o:p></o:p></span></div>
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<span style="font-family: inherit;">I wish all my readers a very Happy New Year! Lets make
it a good one! </span><o:p></o:p></div>
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<span style="font-size: 12pt; line-height: 115%;"><o:p></o:p></span></div>Monica Torlandhttp://www.blogger.com/profile/00279402330636096709noreply@blogger.com2Cardiff, UK51.481581 -3.1790951.402471999999996 -3.3370185 51.56069 -3.0211615tag:blogger.com,1999:blog-395145159229212606.post-86936094471285202182011-11-07T14:28:00.000+00:002011-11-07T14:28:56.869+00:004 Nations Rugby League at Wembley Stadium<div style="text-align: justify;">Lat week I got asked if I would like to attend the 4 Nations Tournament at Wembley Stadium to massage the match officials (referees) before and after the games. I used to work with with the Rugby League Referees in Leeds so it is always nice to meet all the people and referees on a weekend like this.<br />
<br />
I have to admit that I was dreading having to find my way around the crazy underground and the streets of London on my own, but luckily I managed to get there without too much hassle and arrived safely at the hotel where we were staying. We got taken to the hotel on the Saturday morning and arrived in plenty of time so we got to have a look at the pitch and the stadium. I have never been to Wembley before so I thought it was great being able to see the stadium "live" for the first time.<br />
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</div><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://1.bp.blogspot.com/-ErgPda0QMko/TrfphDXgdlI/AAAAAAAAA1o/fKN6vqt6MEk/s1600/P1000135.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="300" src="http://1.bp.blogspot.com/-ErgPda0QMko/TrfphDXgdlI/AAAAAAAAA1o/fKN6vqt6MEk/s400/P1000135.JPG" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Me and my colleague Ian </td></tr>
</tbody></table><div class="separator" style="clear: both; text-align: center;"></div><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://2.bp.blogspot.com/-ZjgdsYNE4gA/TrfWTiFCeNI/AAAAAAAAA0o/d2zsBzTpp10/s1600/P1000132.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="391" ida="true" src="http://2.bp.blogspot.com/-ZjgdsYNE4gA/TrfWTiFCeNI/AAAAAAAAA0o/d2zsBzTpp10/s400/P1000132.JPG" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Checking out the pitch on arrival..<br />
<br />
<div style="text-align: justify;"><span class="Apple-style-span" style="font-family: inherit; font-size: small;">The first game was New Zealand v Wales which I didn't get to take any pictures of as we were working, but I managed to get some pictures off the second game which was England v Australia. It was a great day with over 40 000 spectators!</span></div></td></tr>
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<div style="text-align: center;"><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://4.bp.blogspot.com/-GhD_0F60UR0/TrfXBW9EQZI/AAAAAAAAA04/GKeGcka19es/s1600/P1000145.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240px" ida="true" src="http://4.bp.blogspot.com/-GhD_0F60UR0/TrfXBW9EQZI/AAAAAAAAA04/GKeGcka19es/s320/P1000145.JPG" width="320px" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">The Australian team </td></tr>
</tbody></table><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj938YZGoijEz64vIt24RzNAB4QpRPzEsJGQiVkdgiOI-AS4UAlkS80ccUiohkC8gzAkUSDmXzRO6PVk_dWoVq7K5ECdVhX2VKAYlw8EUkfC42Jgz25PG8ElxpHAWLZRFRvOONTygbGT9A/s1600/P1000146.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240px" ida="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj938YZGoijEz64vIt24RzNAB4QpRPzEsJGQiVkdgiOI-AS4UAlkS80ccUiohkC8gzAkUSDmXzRO6PVk_dWoVq7K5ECdVhX2VKAYlw8EUkfC42Jgz25PG8ElxpHAWLZRFRvOONTygbGT9A/s320/P1000146.JPG" width="320px" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">The English Team </td></tr>
</tbody></table></div><div style="text-align: center;"><div class="separator" style="clear: both; text-align: center;"></div></div>Although we were working before and after the matches, we still managed to have a look at the matches in between. Rugby amazes me the more I watch it, the speed and agility some of the players have got is incredible!<br />
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<tr><td><a href="http://1.bp.blogspot.com/-02uAKzX-DL8/TrfaOmThiRI/AAAAAAAAA1g/wDiGAo3ioxs/s1600/P1000141-1.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="http://1.bp.blogspot.com/-02uAKzX-DL8/TrfaOmThiRI/AAAAAAAAA1g/wDiGAo3ioxs/s320/P1000141-1.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption"><br />
</td></tr>
</tbody></table>It has been a busy, but very good weekend. Great experience on a really nice venue.<div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgpOALcLk7redh9_UI8h3mIKUCn1ge1lXI9ljJyBmmFFgWUC89MVyVXAGOwRuSl29-JUvlY9Dgefa3HFuz2Z7P5Da8uv5n8-XYmd2XY59Wk3k-1W8MNV-BurL7NTuxuxMof5MriitNF3dE/s1600/Signature.png.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="78" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgpOALcLk7redh9_UI8h3mIKUCn1ge1lXI9ljJyBmmFFgWUC89MVyVXAGOwRuSl29-JUvlY9Dgefa3HFuz2Z7P5Da8uv5n8-XYmd2XY59Wk3k-1W8MNV-BurL7NTuxuxMof5MriitNF3dE/s200/Signature.png.jpg" width="200" /></a></div></div>Monica Torlandhttp://www.blogger.com/profile/00279402330636096709noreply@blogger.com1Wembley Stadium, Wembley Arena, Arena Square, Brent, London HA9 0DH, UK51.5560842 -0.279070499999988951.5544502 -0.28191199999998889 51.557718200000004 -0.2762289999999889tag:blogger.com,1999:blog-395145159229212606.post-44388286568296851472011-10-24T14:51:00.002+01:002011-10-24T16:22:50.080+01:00Power Balance Wristbands - Improved Balance, Greater Flexibility and Increased Core Strength???<div style="text-align: justify;">You must have heard about the new "amazing" wrist bands that claims to improve your balance, improve your flexibility and increase your core strength?? I have heard several people talking about these bands wherever I go, but as I had never physically seen one before today I would never have thought about pursuing one. Today I got to try one on whilst my colleague performed a few simple balance and strength tests with and without the band. The results were as you expected! There was a difference between the tests with and without the band, but I am sure this will not make a difference in your actual training! These were two of the tests I performed: </div><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://3.bp.blogspot.com/-9WToaaNoY6I/TqVpn7JsuzI/AAAAAAAAA0Y/M50RwBtUlH0/s1600/P1000123.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="176px" rda="true" src="http://3.bp.blogspot.com/-9WToaaNoY6I/TqVpn7JsuzI/AAAAAAAAA0Y/M50RwBtUlH0/s320/P1000123.JPG" width="320px" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">The balance test I did</td></tr>
</tbody></table><div style="text-align: justify;"><br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjjgrhk-b3OT-FrtuZHrLhhJ4LcA4FEPuobs11RF2zyve-zqQCRNdVbO-c5HRaR3NSSWGs3DIyyB4Sbu7LC6kOr6Pq6y1zgpKieL7hP4-EYwpJ2f-ILCZmCPHVIyioRyrUyaUB-XFjhfpU/s1600/P1000127.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="131px" rda="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjjgrhk-b3OT-FrtuZHrLhhJ4LcA4FEPuobs11RF2zyve-zqQCRNdVbO-c5HRaR3NSSWGs3DIyyB4Sbu7LC6kOr6Pq6y1zgpKieL7hP4-EYwpJ2f-ILCZmCPHVIyioRyrUyaUB-XFjhfpU/s320/P1000127.JPG" width="320px" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">One of the strength tests I did</td></tr>
</tbody></table><div style="text-align: justify;">I am convinced that loads of other people must be sceptical to this as well, but I decided to buy one, NOT because I think it will make me stronger, more flexible or get better balance, but the pink colour convinced me.. Oh God I never learn! </div><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://4.bp.blogspot.com/-212Gm2OWuPM/TqVpGrONKcI/AAAAAAAAA0U/cjeztR9FIJo/s1600/P1000129.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320px" rda="true" src="http://4.bp.blogspot.com/-212Gm2OWuPM/TqVpGrONKcI/AAAAAAAAA0U/cjeztR9FIJo/s320/P1000129.JPG" width="240px" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">My new wrist band! Medium is a bit too big for me so I could have done with a Small one</td></tr>
</tbody></table><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; text-align: center;"><div align="justify">Not in a million years will you be able to get stronger, faster, better balance or you name it without hard work and effort over time! Consistency, hard work and effort is the key to great result! </div><br />
<strong>Please let me know about your experiences with the Power Balanceband! I need a lot of convincing, and I mean a lot! </strong></div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgpOALcLk7redh9_UI8h3mIKUCn1ge1lXI9ljJyBmmFFgWUC89MVyVXAGOwRuSl29-JUvlY9Dgefa3HFuz2Z7P5Da8uv5n8-XYmd2XY59Wk3k-1W8MNV-BurL7NTuxuxMof5MriitNF3dE/s1600/Signature.png.jpg" imageanchor="1" style="clear: left; cssfloat: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="78px" rda="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgpOALcLk7redh9_UI8h3mIKUCn1ge1lXI9ljJyBmmFFgWUC89MVyVXAGOwRuSl29-JUvlY9Dgefa3HFuz2Z7P5Da8uv5n8-XYmd2XY59Wk3k-1W8MNV-BurL7NTuxuxMof5MriitNF3dE/s200/Signature.png.jpg" width="200px" /></a></div></div>Monica Torlandhttp://www.blogger.com/profile/00279402330636096709noreply@blogger.com3Cardiff, UK51.4813069 -3.180497899999977651.4316954 -3.2785163999999773 51.5309184 -3.0824793999999778tag:blogger.com,1999:blog-395145159229212606.post-3401357718594482782011-10-19T07:53:00.000+01:002011-10-19T07:53:49.481+01:00<div style="text-align: center;"><strong>Bulgarian Squat/ Rear Foot Elevated Split Squat - VIDEO</strong></div><strong></strong><div style="text-align: justify;"><br />
Do you like the burning sensation in your legs and gluteus the day after a tough leg session? </div><div style="text-align: justify;"><br />
Do you like to struggle to get out of bed in the morning cause your legs ache like mad?</div><div style="text-align: justify;"><br />
</div><div style="text-align: justify;">Well if you do, then you should definitely give the Bulgarian Squats a go!</div><div style="text-align: justify;"><br />
</div><div style="text-align: justify;">I have added two separate videos showing the exercise underneath, one on each leg. I am using a z-bar with some light weights here, but you can also grab a dumbbell in each hand as well. Having a bar on your back might cue you to keep your chest up thought, which is always a bonus.</div><div style="text-align: justify;"><br />
</div><div style="text-align: justify;">This exercise will challenge your balance and you will feel a good stretch in your hipflexors. If you have tight hip flexors, then your range of movement might be restricted, but as you get better at it you will be able to lower yourself down further (Mine is far from perfect, but I am working on it). Make sure your knees face forward throughout the movement. </div><div style="text-align: justify;"><br />
</div><div style="text-align: justify;">Excuse me for the facial expressions, but this is my third set so my legs were starting to feel it:) </div><div style="text-align: justify;"><br />
</div><div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/r9qNDeQn7Hg?feature=player_embedded' frameborder='0'></iframe></div><div style="text-align: justify;"><br />
</div><div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/HvVcOGfECVc?feature=player_embedded' frameborder='0'></iframe></div><div style="text-align: justify;">I always find it harder on one leg, so my left leg is definetely struggling!</div><div style="text-align: justify;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt; text-align: justify;">Get ready for sore gluteus the following day, good luck<span style="font-family: Wingdings; mso-ascii-font-family: "Times New Roman"; mso-char-type: symbol; mso-hansi-font-family: "Times New Roman"; mso-symbol-font-family: Wingdings;"><span style="mso-char-type: symbol; mso-symbol-font-family: Wingdings;">J</span></span> </div><br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgpOALcLk7redh9_UI8h3mIKUCn1ge1lXI9ljJyBmmFFgWUC89MVyVXAGOwRuSl29-JUvlY9Dgefa3HFuz2Z7P5Da8uv5n8-XYmd2XY59Wk3k-1W8MNV-BurL7NTuxuxMof5MriitNF3dE/s1600/Signature.png.jpg" imageanchor="1" style="clear: left; cssfloat: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="78" rda="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgpOALcLk7redh9_UI8h3mIKUCn1ge1lXI9ljJyBmmFFgWUC89MVyVXAGOwRuSl29-JUvlY9Dgefa3HFuz2Z7P5Da8uv5n8-XYmd2XY59Wk3k-1W8MNV-BurL7NTuxuxMof5MriitNF3dE/s200/Signature.png.jpg" width="200" /></a></div>Monica Torlandhttp://www.blogger.com/profile/00279402330636096709noreply@blogger.com0Cardiff, UK51.4813069 -3.180497899999977651.4316954 -3.2785163999999773 51.5309184 -3.0824793999999778tag:blogger.com,1999:blog-395145159229212606.post-9046684874649180902011-10-16T11:34:00.000+01:002011-11-09T13:43:35.221+00:00Strength training, running, or both???<div style="text-align: justify;">
How often do you see women pounding miles and miles on the treadmill ?? Beginners as well as experienced gym users will in about 80% of the time attack the treadmill in gyms and fitness clubs. As I have experienced the effects running and interval training can have on your knees, I can talk about this subject with a great deal of experience. </div>
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Why is it that so many people (and women in particular) think it is okay to start running without doing any form for strength training prior or alongside the running??</div>
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How long do you think your joints will be able to cope without giving you any pain or discomfort?</div>
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If you are lucky and have a good running style, appropriate footwear, perform a good warm up etc. you might be one of the lucky ones and be able to keep running for years without suffering any pain or problems, but in more cases than not this is just a wish…. </div>
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Have a think about this: </div>
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<strong>When you are running you put your joints through approximately 8 times more force than when you are walking!! 8 times!! </strong></div>
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This is certainly something to think about! I know what I am going to say now will make me sound like I am a 60 year old woman and look back at the “good old days”, but if I knew half of the stuff I know today about training, recovery strategies, progressive overload and strength training I would without a doubt added so much more strength training into my routines alongside all the running I did. This would without a doubt improved all the hours of pain and frustration I have been through as a result of this!</div>
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So just a simple advice to all women (and men) out there on this wonderful Sunday:<br />
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<strong>Strength training is great! Don’t overlook the importance of building up a solid foundation for your body if you enjoy running..... or if you don't like running as well :)</strong><br />
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<tr><td style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; text-align: center;"><a href="http://4.bp.blogspot.com/-lqpuqTi20ys/TLConAYWOBI/AAAAAAAAA0M/GYbFvJWFMfw/s1600/S6301493.JPG" imageanchor="1" style="cssfloat: left; margin-left: auto; margin-right: auto;"><img border="0" height="400" oda="true" src="http://4.bp.blogspot.com/-lqpuqTi20ys/TLConAYWOBI/AAAAAAAAA0M/GYbFvJWFMfw/s400/S6301493.JPG" width="300" /></a></td></tr>
<tr><td class="tr-caption" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; text-align: center;">Very concentrated!</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi16ryBOQPja1KT5fxJoMCo09MF7JCh8q9QABPIyCBAya8-7zwSu_YQ6-DV_6jHfstVgZU9htbbL5T4nPcycVIDWERz5h8VNvPIEltv0FllEApyK17aSX_ffIMOiew38iXGit8dfTunDXM/s1600/S6301502.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="400" oda="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi16ryBOQPja1KT5fxJoMCo09MF7JCh8q9QABPIyCBAya8-7zwSu_YQ6-DV_6jHfstVgZU9htbbL5T4nPcycVIDWERz5h8VNvPIEltv0FllEApyK17aSX_ffIMOiew38iXGit8dfTunDXM/s400/S6301502.JPG" width="300" /></a></td></tr>
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I know I have talked about the importance of strength training before and I try to convince women everyday how important strength training is, but if you are not already convinced the popular phrase might convince you : </div>
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STRONG IS THE NEW SKINNY! :) </div>
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COME ON GILRS, LETS GET STRONG!</div>
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Do you agree or disagree?</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgpOALcLk7redh9_UI8h3mIKUCn1ge1lXI9ljJyBmmFFgWUC89MVyVXAGOwRuSl29-JUvlY9Dgefa3HFuz2Z7P5Da8uv5n8-XYmd2XY59Wk3k-1W8MNV-BurL7NTuxuxMof5MriitNF3dE/s1600/Signature.png.jpg" imageanchor="1" style="clear: left; cssfloat: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="78" oda="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgpOALcLk7redh9_UI8h3mIKUCn1ge1lXI9ljJyBmmFFgWUC89MVyVXAGOwRuSl29-JUvlY9Dgefa3HFuz2Z7P5Da8uv5n8-XYmd2XY59Wk3k-1W8MNV-BurL7NTuxuxMof5MriitNF3dE/s200/Signature.png.jpg" width="200" /></a></div>Monica Torlandhttp://www.blogger.com/profile/00279402330636096709noreply@blogger.com4Cardiff, UK51.4813069 -3.180497899999977651.4316954 -3.2785163999999773 51.5309184 -3.0824793999999778tag:blogger.com,1999:blog-395145159229212606.post-38274926521058686492011-10-07T11:00:00.014+01:002013-02-03T08:58:52.452+00:00Guest blogger - Mari<div style="text-align: center;">
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<strong>Hello everyone!</strong></div>
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I am Monica’s Norwegian friend Mari.I have always sworn to myself that I would never in my life post something in a blog or blog about whatever. But, when I got the chance to write about training on Monica’s blog, I changed my mind as Monica has helped me a lot with my training and I wanted to share this with people. Personally I love sports and exercising; football, running, swimming, hiking,……you name it=) For the past year I have studied for my masters degree at the University of Leeds, and since it was only one year, there was a lot to do, and the days were quite busy. In the beginning, I was able to go to the gym for some classes and went running in Hyde Park. However, after Christmas it was crazy, and for over 2 months I could not find time to do any exercising at all. My back was hurting, I started getting cramps in my legs and my ass felt FLAT, and at night I had to sleep on my tummy to stop it from hurting!!!</div>
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Anyway, I got to know Monica when I moved to Leeds and realised she had a lot of experience in writing and planning training exercise programs, so I asked her for help and advice. I did not really know how much knowledge she had. She surprised me and gave me 3 perfect workout programs for my needs. I told Monica about my situation; that I needed to be able to work out, but not be dependent to go to any sports centers (to save time!). I told her the equipments I had at home, and she came up with three workouts not lasting for more than 1.5 in total, with strength and conditioning for the whole body. After a few weeks, I had less back pain, better sleep, (still a hurting ass, but it did not feel flat anymore=)). Below are some videos and pictures of some of the workouts.</div>
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PS: I am aware that my choice of footwear is not ideal on these first photos:) </div>
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<tr><td style="text-align: center;"><a href="http://2.bp.blogspot.com/-dv35tYNXGyE/To7AjvBRx4I/AAAAAAAAAzQ/HAe0jjHgYnQ/s1600/Mari-+Curl+and+Press+%25282%2529.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="400" kca="true" src="http://2.bp.blogspot.com/-dv35tYNXGyE/To7AjvBRx4I/AAAAAAAAAzQ/HAe0jjHgYnQ/s400/Mari-+Curl+and+Press+%25282%2529.JPG" width="220" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">My curl and press exercise </td></tr>
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<tr><td style="text-align: center;"><a href="http://4.bp.blogspot.com/-8CrRcbKT7rw/To7AFxDblII/AAAAAAAAAzI/tzJuKCyAsWw/s1600/Mari-+Curl+and+Press.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="400" kca="true" src="http://4.bp.blogspot.com/-8CrRcbKT7rw/To7AFxDblII/AAAAAAAAAzI/tzJuKCyAsWw/s400/Mari-+Curl+and+Press.JPG" width="300" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Halfway on my curl and press exercise </td></tr>
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<tr><td style="text-align: center;"><a href="http://1.bp.blogspot.com/-owATMjr6gek/To7AZzuOI5I/AAAAAAAAAzM/F6pD9Nky7-g/s1600/Mari+front+plank-+from+the+side.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="196px" kca="true" src="http://1.bp.blogspot.com/-owATMjr6gek/To7AZzuOI5I/AAAAAAAAAzM/F6pD9Nky7-g/s400/Mari+front+plank-+from+the+side.JPG" width="400px" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Front plank<br />
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<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/TouDZ0eT4XE?feature=player_embedded' frameborder='0'></iframe></div>
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And of course the lovely press ups!</td></tr>
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<div class="separator" style="clear: both; text-align: center;">
I am now back in Norway, and have just started my new job. As my fitness level has now increased, I have decided that my next goal is to participate in Norway’s toughest marathon on the 2nd June 2012. </div>
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Monica has offered to help me make me get the most out of the preparation for the marathon and we have decided to share my journey here on the blog. Watch out for videos of exercises and pictures along the way. </div>
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See you later, </div>
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<div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;">
Mari =)</div>
Monica Torlandhttp://www.blogger.com/profile/00279402330636096709noreply@blogger.com0Norway60.47202399999999 8.4689459999999653.722973999999994 -5.17610400000004 67.221073999999987 22.113995999999958tag:blogger.com,1999:blog-395145159229212606.post-57394145406883726172011-10-06T14:52:00.000+01:002011-10-06T14:52:35.324+01:00Lunch suggestion – Chicken and Egg Salad<div style="text-align: justify;">As my friends and family probably know I am far from Gordon Ramsey in the kitchen. However as I moved out from mum and dad nest, and was unable to be spoiled with my mum’s lovely cooking I realised I had to start making an effort in the kitchen unless I wanted to live on spaghetti, mince and ketchup for the rest of my life! That was actually my “favourite” dish through my University life, and I know Will was pretty unimpressed the first time we had a meal together and I cooked my speciality for him! I still don’t understand why?:)</div><div style="text-align: justify;"><br />
Anyway today I decided to mix together an easy Chicken and Egg Salad which is easy to prepare and takes hardly any time at all. The only things needed for 1 person are: </div>• A handful of lettuce<br />
<div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj8zWcNMkKEgq7O-hl68ts1asplgyIMzvRX9inOexUw9IjmwM9v7PBjDci_a_a3q9VfjruiYR9cOBLCigJE7oGd72SRM7YdpgOKdeR-LmNLvfgkR4YlWtxfeTDDHJaecoikEDk-yHPnbYs/s1600/P1000093.JPG" imageanchor="1" style="clear: right; cssfloat: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="209px" kca="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj8zWcNMkKEgq7O-hl68ts1asplgyIMzvRX9inOexUw9IjmwM9v7PBjDci_a_a3q9VfjruiYR9cOBLCigJE7oGd72SRM7YdpgOKdeR-LmNLvfgkR4YlWtxfeTDDHJaecoikEDk-yHPnbYs/s320/P1000093.JPG" width="320px" /></a></div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;">• 2-3 small cooked chicken fillets (I used Piri, Piri Chicken) </div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><br />
</div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;">• ½ pepper </div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><br />
</div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;">• 2 cooked eggs </div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><br />
</div>• ¼ cucumber <br />
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• (I would have used sweetcorn as well, but realised after I started preparing it that I didn’t have any left)<br />
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<div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; text-align: center;"><strong>This is how I did it:</strong> </div><br />
1. Before you start chopping the vegetables, boil the eggs for 7-8 minutes (but this depends how hard you want them). <br />
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2. Whilst the eggs are boiling clean lettuce, pepper and cumber under water and chop the vegetables and chicken into small bits and mix together<br />
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</div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;">3. Once the eggs are boiled, put them under cold water and peel off the skin. Cut the eggs into small pieces and mix with the rest of the salad</div> <table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://3.bp.blogspot.com/-qo-_lJQngv0/To2w0r_QkwI/AAAAAAAAAy8/YUGrzMcM6-Y/s1600/P1000094.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="350px" kca="true" src="http://3.bp.blogspot.com/-qo-_lJQngv0/To2w0r_QkwI/AAAAAAAAAy8/YUGrzMcM6-Y/s400/P1000094.JPG" width="400px" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">MMMM:)</td></tr>
</tbody></table>Voila! Bon Appetit! Try it on day and see what you think:)<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgpOALcLk7redh9_UI8h3mIKUCn1ge1lXI9ljJyBmmFFgWUC89MVyVXAGOwRuSl29-JUvlY9Dgefa3HFuz2Z7P5Da8uv5n8-XYmd2XY59Wk3k-1W8MNV-BurL7NTuxuxMof5MriitNF3dE/s1600/Signature.png.jpg" imageanchor="1" style="clear: left; cssfloat: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="78px" kca="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgpOALcLk7redh9_UI8h3mIKUCn1ge1lXI9ljJyBmmFFgWUC89MVyVXAGOwRuSl29-JUvlY9Dgefa3HFuz2Z7P5Da8uv5n8-XYmd2XY59Wk3k-1W8MNV-BurL7NTuxuxMof5MriitNF3dE/s200/Signature.png.jpg" width="200px" /></a></div>Monica Torlandhttp://www.blogger.com/profile/00279402330636096709noreply@blogger.com0Cardiff, UK51.4813069 -3.180497899999977651.4316954 -3.2785163999999773 51.5309184 -3.0824793999999778tag:blogger.com,1999:blog-395145159229212606.post-35936071718046813502011-10-05T09:11:00.000+01:002011-10-05T09:11:25.131+01:00Website Recommendation - Brendan ChaplinHi guys,<br />
<br />
<div style="text-align: justify;">As always I like to start the day reading the latest news on my previous mentor Brendan Chaplin's website. It is thanks to Brendan I got involved with Strength and Conditioning coaching and I learned a lot in a short period of time whilst working with Brendan. Brendan has got a lot of experience in the S&C industry and has worked and is still working with several great athletes.Today I thought the video he posted was a particular good one showing knee prevention/reduction exercises so I wanted to share the link to his website and the video here on my blog :</div><div style="text-align: justify;"><br />
</div><div style="text-align: center;"><a href="http://www.brendanchaplin.co.uk/bulletproof-knees-series-simple-stuff-that-works/">http://www.brendanchaplin.co.uk/bulletproof-knees-series-simple-stuff-that-works/</a></div><div align="justify" style="text-align: center;"></div><div style="text-align: justify;">From next week my friend Mari will share her thoughts on how she got back into training and how she decided to start training for a Marathon for the first time! We will follow Mari's preparation and training her on the blog to see how she is doing. Something to look forward to!</div><div style="text-align: justify;"><br />
</div><div style="text-align: justify;"><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://3.bp.blogspot.com/-AQ9JWjO624M/TowNWIjGKFI/AAAAAAAAAyo/aCEKX7XqFDI/s1600/mari.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="303" kca="true" src="http://3.bp.blogspot.com/-AQ9JWjO624M/TowNWIjGKFI/AAAAAAAAAyo/aCEKX7XqFDI/s320/mari.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">This is me and Mari from a wedding earlier this year</td></tr>
</tbody></table>Have a good Wednesday! <br />
<br />
</div><div style="text-align: justify;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgpOALcLk7redh9_UI8h3mIKUCn1ge1lXI9ljJyBmmFFgWUC89MVyVXAGOwRuSl29-JUvlY9Dgefa3HFuz2Z7P5Da8uv5n8-XYmd2XY59Wk3k-1W8MNV-BurL7NTuxuxMof5MriitNF3dE/s1600/Signature.png.jpg" imageanchor="1" style="clear: left; cssfloat: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="78" kca="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgpOALcLk7redh9_UI8h3mIKUCn1ge1lXI9ljJyBmmFFgWUC89MVyVXAGOwRuSl29-JUvlY9Dgefa3HFuz2Z7P5Da8uv5n8-XYmd2XY59Wk3k-1W8MNV-BurL7NTuxuxMof5MriitNF3dE/s200/Signature.png.jpg" width="200" /></a></div><br />
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</div><div style="text-align: justify;"> </div>Monica Torlandhttp://www.blogger.com/profile/00279402330636096709noreply@blogger.com0Cardiff, UK51.4813069 -3.180497899999977651.4316954 -3.2785163999999773 51.5309184 -3.0824793999999778tag:blogger.com,1999:blog-395145159229212606.post-90576996175607019162011-09-18T09:48:00.003+01:002011-09-18T12:17:13.487+01:00Tim James - THE IRONMAN<div style="text-align: justify;">Today I wanted to praise one of my clients for completing two Ironman competitions in less than two months! For those of you who don’t know what the Ironman is, it is a competition for hardcore people where the following distances needs to be completed: 3.6 km swimming. 180km cycling and 42,1 kilometres of running! For most people this seems pretty insane as it requires a tremendous amount of endurance to even be able to think about giving this a go. I have treated Tim since February and I soon realised that he trains a lot more than the average person, he actually trains a lot more than most of the athletes I treat at the moment. </div><div style="text-align: justify;">The first competition Tim entered was in Zurich, Switzerland in July. Tim completed the event in 12 hours 6 minutes and 57 seconds. This was Tim's first Iron Man competition and although he was pleased with the result (which he should be!) he got to experience firsthand the importance of good fluid replenishment... Without giving too much away I don't think flat coke is for you Tim?:) Unless you have done an event like this before it will always be difficult to know how your body react during the course of the day, which is why you sometimes have to get things wrong in order to get them right the next time. After all a very good performance and a great result! </div> <br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://2.bp.blogspot.com/-Q_dLZOu-hbM/TnT0QVyBitI/AAAAAAAAAyg/OiuO54z8bsM/s1600/133.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="300" rba="true" src="http://2.bp.blogspot.com/-Q_dLZOu-hbM/TnT0QVyBitI/AAAAAAAAAyg/OiuO54z8bsM/s400/133.JPG" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">People getting ready to jump into the water</td></tr>
</tbody></table> <br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://3.bp.blogspot.com/-5VjgQ0Hn97U/TnTzdqqextI/AAAAAAAAAyc/S03Jt54G1qI/s1600/132.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="400" rba="true" src="http://3.bp.blogspot.com/-5VjgQ0Hn97U/TnTzdqqextI/AAAAAAAAAyc/S03Jt54G1qI/s400/132.JPG" width="300" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Look a bit suspicious?:)</td></tr>
</tbody></table> <br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEid6dwHJQ588CT3CXE03bfVNeELpG4yexX15EFwG1vE1VKB0I1XJSk3TRVv0Ugne6Mpso_49nGaVfmJrWTk7h_5f0CtngZhPPsZPrTzQfbQ-r1mfCIt46evwzT4Bqnzy6O6hLkHI2TwBXI/s1600/197.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="400" rba="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEid6dwHJQ588CT3CXE03bfVNeELpG4yexX15EFwG1vE1VKB0I1XJSk3TRVv0Ugne6Mpso_49nGaVfmJrWTk7h_5f0CtngZhPPsZPrTzQfbQ-r1mfCIt46evwzT4Bqnzy6O6hLkHI2TwBXI/s400/197.JPG" width="300" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Well done!</td></tr>
</tbody></table>Less than two months after the first event Tim was ready to attend a new Ironman event in Tenby (South WestWales). The course was slightly different, but the distances were pretty much the same 3.8km swim, 180km bike and 42.1 km run. This time Tim finished in 12 hours 50 minutes and 53 seconds and he managed to complete the run in just over 4 hours, great effort! You can check out all the results and read about the event here: <a href="http://ironmanwales.com/">http://ironmanwales.com/</a>. <br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://1.bp.blogspot.com/-hOpWiRnYO8M/TnTwvZ5mYXI/AAAAAAAAAyE/6irYBAWRuBM/s1600/052.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="400" rba="true" src="http://1.bp.blogspot.com/-hOpWiRnYO8M/TnTwvZ5mYXI/AAAAAAAAAyE/6irYBAWRuBM/s400/052.JPG" width="300" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Still in good spirits:)</td></tr>
</tbody></table> <br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://4.bp.blogspot.com/-yoBc1HiPwtM/TnTycrL1DRI/AAAAAAAAAyU/HecnrGLA19w/s1600/photo%255B1%255D.PNG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="400" rba="true" src="http://4.bp.blogspot.com/-yoBc1HiPwtM/TnTycrL1DRI/AAAAAAAAAyU/HecnrGLA19w/s400/photo%255B1%255D.PNG" width="266" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Sprint finish</td></tr>
</tbody></table> <table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://4.bp.blogspot.com/-k8GZUPSPp1w/TnTye0vyESI/AAAAAAAAAyY/Y0_SgvRLtik/s1600/256.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="400" rba="true" src="http://4.bp.blogspot.com/-k8GZUPSPp1w/TnTye0vyESI/AAAAAAAAAyY/Y0_SgvRLtik/s400/256.JPG" width="300" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Well deserved!!</td></tr>
</tbody></table> I think Tim has done really well and as far as I know this has not put him off attening similar events in the future! Well done Tim:) <div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgpOALcLk7redh9_UI8h3mIKUCn1ge1lXI9ljJyBmmFFgWUC89MVyVXAGOwRuSl29-JUvlY9Dgefa3HFuz2Z7P5Da8uv5n8-XYmd2XY59Wk3k-1W8MNV-BurL7NTuxuxMof5MriitNF3dE/s1600/Signature.png.jpg" imageanchor="1" style="clear: left; cssfloat: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="78" rba="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgpOALcLk7redh9_UI8h3mIKUCn1ge1lXI9ljJyBmmFFgWUC89MVyVXAGOwRuSl29-JUvlY9Dgefa3HFuz2Z7P5Da8uv5n8-XYmd2XY59Wk3k-1W8MNV-BurL7NTuxuxMof5MriitNF3dE/s200/Signature.png.jpg" width="200" /></a></div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"></div>Monica Torlandhttp://www.blogger.com/profile/00279402330636096709noreply@blogger.com0Cardiff, UK51.4813069 -3.180497899999977651.4316954 -3.2785163999999773 51.5309184 -3.0824793999999778tag:blogger.com,1999:blog-395145159229212606.post-82752357585545128692011-08-30T10:27:00.000+01:002011-08-30T10:27:32.857+01:00Walk to Pen Y Fan (Brecon)<div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;">Hello!</div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; text-align: justify;"><br />
</div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; text-align: justify;">Since I moved to Cardiff I have discovered some great places for riding my bike, but just outside Cardiff there are also several nice hills to visit if you want to. It has been a while since Will and I had a weekend off together so we decided to explore some of the areas around Cardiff by doing a walk up to Fan Y Bren followed by camping in Will’s new tent. </div><br />
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEguC1ZiSTFxyNtrSn3IpMSljkjVCH7knkWa9XjVO_5VwGtwT0zlTzY7qxGOQRc44yoeB4V0zXP5eDjxGx22J_aOVuB-Jx2Yyny_hQLgOSPHGrR9N2J65YNPgk_AMLNyf4LoAKf4KYzGK6I/s1600/P1000018.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240px" qaa="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEguC1ZiSTFxyNtrSn3IpMSljkjVCH7knkWa9XjVO_5VwGtwT0zlTzY7qxGOQRc44yoeB4V0zXP5eDjxGx22J_aOVuB-Jx2Yyny_hQLgOSPHGrR9N2J65YNPgk_AMLNyf4LoAKf4KYzGK6I/s320/P1000018.JPG" width="320px" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">You can't see the top from here, but it is up there somewhere</td></tr>
</tbody></table> <br />
<div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"></div><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://3.bp.blogspot.com/-5HRMEP9Yz08/TlusTwW-scI/AAAAAAAAAxU/Jssm18DoM7Q/s1600/P1000022.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320px" qaa="true" src="http://3.bp.blogspot.com/-5HRMEP9Yz08/TlusTwW-scI/AAAAAAAAAxU/Jssm18DoM7Q/s320/P1000022.JPG" width="240px" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Here we go..</td></tr>
</tbody></table><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; text-align: justify;">We set off on Saturday morning and headed towards Pen Y Fan which is about 45 minutes away from where we live. Pen Y Fan is the highest point in Britain south of Snowdonia – 886 metres. We had never been here before, but the path up to the top was easy to follow so we couldn’t really go wrong. Initially I thought it looked fairly “easy” to get to the top, but I soon realised it was steeper than I expected several places, my gluteus and calves definetely got a hammering as I was trying to keep up with Will! Will is used to do a lot of mountain biking climbing so for him it was piece of cake, but my heart rate was definitely rising as we got closer to the top. The views on the way up were amazing. </div><div class="separator" style="clear: both; text-align: center;"><a href="http://2.bp.blogspot.com/-TBiwUYP1Rg0/TlusXPhLsGI/AAAAAAAAAxY/-B1YBs9HYN0/s1600/P1000021.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240px" qaa="true" src="http://2.bp.blogspot.com/-TBiwUYP1Rg0/TlusXPhLsGI/AAAAAAAAAxY/-B1YBs9HYN0/s320/P1000021.JPG" width="320px" /></a></div><br />
<div class="separator" style="clear: both; text-align: center;"><a href="http://1.bp.blogspot.com/-wlm6MKbod2I/TlurKwzB4lI/AAAAAAAAAxM/6P7okpxYpYA/s1600/P1000019.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240px" qaa="true" src="http://1.bp.blogspot.com/-wlm6MKbod2I/TlurKwzB4lI/AAAAAAAAAxM/6P7okpxYpYA/s320/P1000019.JPG" width="320px" /></a></div><br />
<div class="separator" style="clear: both; text-align: center;"><a href="http://2.bp.blogspot.com/-XWh3yEl2n8U/TlutT7Z3pGI/AAAAAAAAAxc/3oia-WeiZyA/s1600/P1000023.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240px" qaa="true" src="http://2.bp.blogspot.com/-XWh3yEl2n8U/TlutT7Z3pGI/AAAAAAAAAxc/3oia-WeiZyA/s320/P1000023.JPG" width="320px" /></a></div><div class="separator" style="clear: both; text-align: center;"><br />
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<tr><td style="text-align: center;"><a href="http://3.bp.blogspot.com/-MbbRGcAZ0lU/Tlyl65df3PI/AAAAAAAAAxo/vRNs6Knggec/s1600/P1000048.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320px" src="http://3.bp.blogspot.com/-MbbRGcAZ0lU/Tlyl65df3PI/AAAAAAAAAxo/vRNs6Knggec/s320/P1000048.JPG" width="240px" xaa="true" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Very windy so my hoodie had to come up:)</td></tr>
</tbody></table><div class="separator" style="clear: both; text-align: justify;">At the top we had to take a pictures to prove that we had actually been there - 886 metres.</div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi6aH0GaFpp-g2cUjmhnu_Opm9SsYn4_Z8zuSATsSxOSmK48qYcgyvi6-Uw1YpdxL0h5ffSJLilwSBiejBAFHNkuchK6Mc4VvtMDQ-zmXUP-DKTJSyWb50yWwBiG6ZM1p0QW8caY1RYf2o/s1600/P1000028.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320px" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi6aH0GaFpp-g2cUjmhnu_Opm9SsYn4_Z8zuSATsSxOSmK48qYcgyvi6-Uw1YpdxL0h5ffSJLilwSBiejBAFHNkuchK6Mc4VvtMDQ-zmXUP-DKTJSyWb50yWwBiG6ZM1p0QW8caY1RYf2o/s320/P1000028.JPG" width="240px" xaa="true" /></a></div><br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjh6kp1hNqVOIJ7j_abjkq__1SCUHe3ZEJtTN2LlRw8zb9Q7oEgLANvjWMerQ_vzP7quaM0AszJa5Cw6VeXnjjt3V4SfEcWQmwCIB-1w2tfbijXyIDzqzF0kDY-wxGCKOxxTPwVBlf4VEg/s1600/P1000051.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240px" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjh6kp1hNqVOIJ7j_abjkq__1SCUHe3ZEJtTN2LlRw8zb9Q7oEgLANvjWMerQ_vzP7quaM0AszJa5Cw6VeXnjjt3V4SfEcWQmwCIB-1w2tfbijXyIDzqzF0kDY-wxGCKOxxTPwVBlf4VEg/s320/P1000051.JPG" width="320px" xaa="true" /></a></div><div style="text-align: justify;">On the way down we decided to follow a slightly different route, but going downhill is definitely harder than uphill! The amount of eccentric work your quads needs to do in order to stop you from falling forwards is massive. Towards the end my quads were shaking, and my knees were also taking a pounding. Going downhill emphasises the importance of having strong quads to be able to control your knees and help you slow down. </div><div style="text-align: justify;"><br />
After the walk we headed to a campsite just outside Brecon called. It was a really nice campsite, but unfortunately the weather was not the best. Will put up the tent quickly and sorted out the stove for us to cook some food. I had beef casserole which is normally not my favourite, but when you are so hungry you could eat your left arm anything tasted nice:)</div><br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg9_Mi2y_fOVG3SpghyphenhyphenGoO5oBWJpmXeUePugHMloRZom7I3t5ejJdu74LQ8UUjnpJttGUvgMD8LLCpt4kI8GT3cHaXPfWnbBDNiPVeqcZ6o_VkpgdQ3v9Wy-qJuHF6u08z-SjgExAFZadI/s1600/P1000056.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240px" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg9_Mi2y_fOVG3SpghyphenhyphenGoO5oBWJpmXeUePugHMloRZom7I3t5ejJdu74LQ8UUjnpJttGUvgMD8LLCpt4kI8GT3cHaXPfWnbBDNiPVeqcZ6o_VkpgdQ3v9Wy-qJuHF6u08z-SjgExAFZadI/s320/P1000056.JPG" width="320px" xaa="true" /></a></div><br />
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<tr><td style="text-align: center;"><a href="http://2.bp.blogspot.com/-k4-3RRQ0_RE/TlyqDzAqDGI/AAAAAAAAAx0/zQCj1OKf3iE/s1600/P1000055.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240px" src="http://2.bp.blogspot.com/-k4-3RRQ0_RE/TlyqDzAqDGI/AAAAAAAAAx0/zQCj1OKf3iE/s320/P1000055.JPG" width="320px" xaa="true" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Jamie Oliver in action:)</td></tr>
</tbody></table>It has been several years since I last went camping, but listening to the rain pouring down on the tent is nice as long as you are dry and warm inside the sleeping bag. A nice weekend doing something different to what we normally do. <br />
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</div><div style="text-align: justify;">Hope everyone has had a nice bank holiday weekend:)</div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><br />
</div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgpOALcLk7redh9_UI8h3mIKUCn1ge1lXI9ljJyBmmFFgWUC89MVyVXAGOwRuSl29-JUvlY9Dgefa3HFuz2Z7P5Da8uv5n8-XYmd2XY59Wk3k-1W8MNV-BurL7NTuxuxMof5MriitNF3dE/s1600/Signature.png.jpg" imageanchor="1" style="clear: left; cssfloat: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgpOALcLk7redh9_UI8h3mIKUCn1ge1lXI9ljJyBmmFFgWUC89MVyVXAGOwRuSl29-JUvlY9Dgefa3HFuz2Z7P5Da8uv5n8-XYmd2XY59Wk3k-1W8MNV-BurL7NTuxuxMof5MriitNF3dE/s1600/Signature.png.jpg" xaa="true" /></a></div><br />
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Monica Torlandhttp://www.blogger.com/profile/00279402330636096709noreply@blogger.com2Brecon, Powys LD3, UK51.947292900000008 -3.390556100000026251.93246340000001 -3.428486100000026 51.962122400000005 -3.3526261000000264tag:blogger.com,1999:blog-395145159229212606.post-15984031373013617672011-06-29T11:31:00.001+01:002011-06-29T11:32:15.742+01:00Adam Bitchell to the U-23 European ChampionshipHi everyone<br />
<br />
<div style="text-align: justify;"><div style="text-align: justify;">Today I just wanted to post a little post about Adam Bitchell, a 5km runner I have been treating since I moved to <city w:st="on"><place w:st="on">Cardiff</place></city> in November. Adam is a UWIC athlete and is currently coached by the legendary Welsh runner James Thie! I soon realised that Adam was a very dedicated athlete who works hard to achieve his goals. Adam trains hard and also understands the importance of good recovery in order to keep fit and injury free, a great role model for other athletes! Adam competed in the 5km Europeans Trials in Bedford at the weekend, and after coming 4<sup>th</sup> (3<sup>rd</sup> British athlete) and having made the qualifying time already it was great news that Adam received the call yesterday that he had been selected to represent Great Britain at the European U- 23 Championship in Ostrava (Czech Republic) from the 14<sup>th</sup> – 17th of July. <br />
</div></div><div style="text-align: justify;">I wish Adam the very best of luck and hope he is able to give a good performance once again!</div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjYmCRsrWpceUav7XCrHSXLyXFoJYZrAdPCqRUqQEJhCHrJPwGM_IyzY9w0Zn7XClgrnbN1cJheLybxg7gl0ny9LjXBDr1umVY0QHWQCQCdSac3CAW2aXgcDB80Jmck1hDf1kKEr9HsRwU/s1600/Adam+bitchell.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" i$="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjYmCRsrWpceUav7XCrHSXLyXFoJYZrAdPCqRUqQEJhCHrJPwGM_IyzY9w0Zn7XClgrnbN1cJheLybxg7gl0ny9LjXBDr1umVY0QHWQCQCdSac3CAW2aXgcDB80Jmck1hDf1kKEr9HsRwU/s320/Adam+bitchell.jpg" width="215" /></a></div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgpOALcLk7redh9_UI8h3mIKUCn1ge1lXI9ljJyBmmFFgWUC89MVyVXAGOwRuSl29-JUvlY9Dgefa3HFuz2Z7P5Da8uv5n8-XYmd2XY59Wk3k-1W8MNV-BurL7NTuxuxMof5MriitNF3dE/s1600/Signature.png.jpg" imageanchor="1" style="clear: left; cssfloat: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="78" i$="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgpOALcLk7redh9_UI8h3mIKUCn1ge1lXI9ljJyBmmFFgWUC89MVyVXAGOwRuSl29-JUvlY9Dgefa3HFuz2Z7P5Da8uv5n8-XYmd2XY59Wk3k-1W8MNV-BurL7NTuxuxMof5MriitNF3dE/s200/Signature.png.jpg" width="200" /></a></div>Monica Torlandhttp://www.blogger.com/profile/00279402330636096709noreply@blogger.com1tag:blogger.com,1999:blog-395145159229212606.post-76410056983633008032011-06-27T17:39:00.000+01:002011-06-27T17:39:12.279+01:00A little update from Cardiff<div style="text-align: justify;">The last few weeks have been quite busy, but I was lucky to be able to go home to Norway for a little 6 day break as one of my friends from home was getting married. It was a great wedding, nice to see all my friends and family and have a little break from the daily routines. I came back to the UK late Tuesday night where my friend Oda came to meet me at the airport and drove back to Cardiff with me, very nice with some company in the car! Oda stayed to Saturday morning, but as I was working every night Oda had to come with me to work every night, what a nice friend!! (Don't worry, she knew I was working so she had the option:)</div><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://1.bp.blogspot.com/-4aPweFFN2Xs/TgiAULHJuFI/AAAAAAAAAvE/Y79PRVEiMAs/s1600/IMAG0227.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320px" i$="true" src="http://1.bp.blogspot.com/-4aPweFFN2Xs/TgiAULHJuFI/AAAAAAAAAvE/Y79PRVEiMAs/s320/IMAG0227.jpg" width="180px" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Oda:)</td></tr>
</tbody></table><div style="text-align: justify;">On the Wednesday night I went to Swansea to work for the Welsh team. The event was between Wales U23 vs Welsh Schools vs SW England U23 vs Harvard & Yale. Definetely the first time I have met anyone from the famous Universities Harvard and Yale, it was a good event on a nice stadium. Oda did a good job being the photographer and she loved the americans!:)</div><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://3.bp.blogspot.com/-vSWQyIYvCos/Tgh_gQ1wf4I/AAAAAAAAAu4/hgGa5ObyMkw/s1600/IMAG0226.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320px" i$="true" src="http://3.bp.blogspot.com/-vSWQyIYvCos/Tgh_gQ1wf4I/AAAAAAAAAu4/hgGa5ObyMkw/s320/IMAG0226.jpg" width="227px" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Someone seems to enjoy the event:)</td></tr>
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<div style="text-align: justify;"><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; text-align: center;"><a href="http://3.bp.blogspot.com/-XWTDuSizG9o/Tgh_Pv13BFI/AAAAAAAAAus/sebcwDXDG50/s1600/IMG_2295.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="200px" i$="true" src="http://3.bp.blogspot.com/-XWTDuSizG9o/Tgh_Pv13BFI/AAAAAAAAAus/sebcwDXDG50/s200/IMG_2295.JPG" width="150px" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"></td></tr>
</tbody></table></div><div style="text-align: justify;">On Thursday and Friday night I was working in the gym, and since Oda had to come with me I thought it was just fair to give her a tough gym session to show her how I do it here in Cardiff! Oda worked hard, but as Oda like to talk more than the average person I found it amusing and funny every time she said: “You are a tough coach Monica with a serious grin on her face” :)Well done Oda, you did a great job! </div><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://3.bp.blogspot.com/-1ddTof_du5o/TgiAi6ae70I/AAAAAAAAAvM/IGhgdrTo-dY/s1600/IMAG0245.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="180px" i$="true" src="http://3.bp.blogspot.com/-1ddTof_du5o/TgiAi6ae70I/AAAAAAAAAvM/IGhgdrTo-dY/s320/IMAG0245.jpg" width="320px" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">You seem to be enjoying the side plank?:)</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgLSuB2sx_Wu9f4GOXJqp21rqQ0eL49tQz3LMx3LZUzhA3ncu2szTlbPxu2p86hVatRg0vNP6sUoS0cQhcZwmZhgCrzgUDIfbGEMuKhsRSdqx9catMXJg4CTIklgujtEHq3PwMgPjubgkQ/s1600/IMAG0241.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320px" i$="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgLSuB2sx_Wu9f4GOXJqp21rqQ0eL49tQz3LMx3LZUzhA3ncu2szTlbPxu2p86hVatRg0vNP6sUoS0cQhcZwmZhgCrzgUDIfbGEMuKhsRSdqx9catMXJg4CTIklgujtEHq3PwMgPjubgkQ/s320/IMAG0241.jpg" width="156px" /></a></td></tr>
<tr><td class="tr-caption" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; text-align: center;">I take it you are closing your eyes cause you are concentrating hard on the split lunge:)<br />
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<span style="font-size: small;">Even though I spent a lot of the time working, we managed to squeeze in a bit of sightseeing, shopping and a walking trip to show Oda some of the nice views of Cardiff.</span><br />
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<div class="separator" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; clear: both; text-align: center;"><a href="http://4.bp.blogspot.com/-1bEIxpyBcMw/TgiALKCbNbI/AAAAAAAAAu8/2CCK1qz9KSk/s1600/IMAG0239.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320px" i$="true" src="http://4.bp.blogspot.com/-1bEIxpyBcMw/TgiALKCbNbI/AAAAAAAAAu8/2CCK1qz9KSk/s320/IMAG0239.jpg" width="180px" /></a> <table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: 1em; margin-right: 1em; text-align: center;"><tbody>
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<tr><td class="tr-caption" style="text-align: center;">First a drink in town</td></tr>
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<tr><td style="text-align: center;"><a href="http://3.bp.blogspot.com/-icYggCWJgo0/TgiAdudVG6I/AAAAAAAAAvI/zlV4l6B2OC4/s1600/IMAG0231.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320px" i$="true" src="http://3.bp.blogspot.com/-icYggCWJgo0/TgiAdudVG6I/AAAAAAAAAvI/zlV4l6B2OC4/s320/IMAG0231.jpg" width="180px" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Then a stop outside the castle</td></tr>
</tbody></table></div> <br />
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<div class="separator" style="clear: both; text-align: center;"><a href="http://3.bp.blogspot.com/-4V_WHx899Vg/TgiAwKHbD-I/AAAAAAAAAvU/qOmFKsNPNRQ/s1600/IMAG0249.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="180px" i$="true" src="http://3.bp.blogspot.com/-4V_WHx899Vg/TgiAwKHbD-I/AAAAAAAAAvU/qOmFKsNPNRQ/s320/IMAG0249.jpg" width="320px" /></a></div> </td></tr>
</tbody></table>On Saturday and Sunday I have been working at the U20/U23 European Trials in Bedford. We had a few very good results which is great! Well done guys and good luck in the Europeans!<br />
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<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgpOALcLk7redh9_UI8h3mIKUCn1ge1lXI9ljJyBmmFFgWUC89MVyVXAGOwRuSl29-JUvlY9Dgefa3HFuz2Z7P5Da8uv5n8-XYmd2XY59Wk3k-1W8MNV-BurL7NTuxuxMof5MriitNF3dE/s1600/Signature.png.jpg" imageanchor="1" style="clear: left; cssfloat: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="78px" i$="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgpOALcLk7redh9_UI8h3mIKUCn1ge1lXI9ljJyBmmFFgWUC89MVyVXAGOwRuSl29-JUvlY9Dgefa3HFuz2Z7P5Da8uv5n8-XYmd2XY59Wk3k-1W8MNV-BurL7NTuxuxMof5MriitNF3dE/s200/Signature.png.jpg" width="200px" /></a></div>Monica Torlandhttp://www.blogger.com/profile/00279402330636096709noreply@blogger.com6tag:blogger.com,1999:blog-395145159229212606.post-64119802360455708892011-06-12T09:05:00.000+01:002011-06-12T09:09:21.863+01:00My view on diets and a few simple guidelines to lose some unwanted pounds...<div style="text-align: justify;">Am I a big fan of low fat, high protein, high fat or you name it diets??! Not really! I have not got a degree in nutrition, however I have taken several nutrition modules at University and I have always been interested in training, food, recovery strategies and how it all works together to optimise sports performance. Today I wanted to post a little blog about diet and nutrition for the general poublic. The reason why it is important to emphasize that it is for the general public and not for serious athletes is because this can and will be very different depending on what sport you do and the goals you have. However I wanted to explain a few guidelines and try to make you understand a bit more how it works in a simple way. </div><div style="text-align: justify;"><br />
</div><div style="text-align: justify;">I have several people asking me about food and nutrition advice on a daily basis. As you have probably gathered already I am not a big fan of strict diets when people are after long term weight loss. The reason why I have this view is I because I have seen time after time that most people can’t keep their regimes up over a long period of time and a lot of the time people end up putting on more weight than before they started. I believe that everyone can stay away from certain types of food and “treats” for a certain period, but I don’t think you should cut out something you like completely! This does of course not mean that you should eat crisps, chocolate, chips and coke every day, but you should still have a day now and then that you treat yourself. As long as you eat healthy on a daily basis, you can afford to treat yourself from time to time.</div><div style="text-align: justify;">I don’t think that you need to count calories and become too obsessed about what you eat, I think it is more important to understand how it works with calories expenditure and intake. It is actually fairly “simple” if you want to lose weight and you don't need to be a math geni to figure it out (Trust me I am not!) We all need food to function on a daily basis even if we don’t do anything; this is called your Basal Metabolic Rate (BMR). Your BMR will vary depending on your age, sex, weight and height so this is different for everyone. You can easily calculate this on various calculators online to find out how much YOU need if you don’t do any exercise or activities. Bear in mind that you willl need more than this when you are active and do normal everyday actvities. If you exercise on top of this 3-4 days a week you will need even more on these days. </div><br />
What I am trying to get across here is that:<br />
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<div style="text-align: center;"><strong><em>It is about the amount of calories you take in and the amount of calories you burn that determines if you lose or gain weight</em></strong></div><br />
<div style="text-align: justify;">If you take in more calories than you burn, your body will go in “pluss” and this will be stored in your body. The same is the case if you burn calories than you take it, your body will go in minus hence you will lose weight when this happens over a period of time. This will vary from day to day which is why you can’t really see any difference on the scales until after weeks and months of being in plus or minus. </div><br />
<div style="text-align: justify;">This was not meant to be very overcomplicated although it may seem like it, but the main message to get across is that you have to be patient if you want to lose weight (or put on weight). It is about changing your lifestyle and making healthy choices in your daily life and still has treats now and then. </div><br />
<strong>Simplified you have 3 options if you want to lose weight:</strong><br />
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<strong>1.</strong> You can start spending more than you use, which means moving and exercise more!<br />
<strong>2.</strong> You can start eating less (healthier) and not exercise<br />
<strong>3.</strong> Or you can of course do them both together, exercise/move more and at the same time make some changes to you diet which means that you don't necessarily eat a lot less, you just make some adjustment to make sure you eat healtier without starving yourself<br />
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I definetely know which one I would go for..<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiRpE_pXwW0qQVCi5fT5cfaxBf59mhPxg_L85VvWL9QjafOsjvJP0BoBMuYlagkIcRMFx2tvD29XixwbtD7xbeuNwuTVqrBXZ3HSzg4jC2zTtS_pFFNoEZkIL7eq1PZ_CF6hTYThWk4_t8/s1600/Arnold_schwarzenegger.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiRpE_pXwW0qQVCi5fT5cfaxBf59mhPxg_L85VvWL9QjafOsjvJP0BoBMuYlagkIcRMFx2tvD29XixwbtD7xbeuNwuTVqrBXZ3HSzg4jC2zTtS_pFFNoEZkIL7eq1PZ_CF6hTYThWk4_t8/s200/Arnold_schwarzenegger.jpg" t8="true" width="150" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Who knows what his diet consisted of when he was at his peak!!!</td></tr>
</tbody></table><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;">Today I am focusing on the nutrition part of it and by doing small changes to your lifestyle this can and will make a massive difference to the result you get. There is no point in training like Arnold (Schwarzenegger) if you feed your body shi*t. Your body needs proper fuel to function well, just like your car. There are so many debates going on between nutrition specialist on how much you should eat of the various macronutrients (Carbohydates, Fat and Protein), but I think that it is very individual what people need depending on goals and needs, but I belive that having a diet that consists of a combination of the 3s (plus vitamins and minerals) will get you far. </div><br />
<strong>Here are a few suggestions for you in order to make some healthy changes to your diet:</strong> <br />
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<tr><td style="text-align: center;"><a href="http://2.bp.blogspot.com/-nkCbTGbC-lo/TfNeQaEXjKI/AAAAAAAAAuY/01ox1VcttwY/s1600/800px-Cereal.jpg" imageanchor="1" style="clear: right; cssfloat: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="133" src="http://2.bp.blogspot.com/-nkCbTGbC-lo/TfNeQaEXjKI/AAAAAAAAAuY/01ox1VcttwY/s200/800px-Cereal.jpg" t8="true" width="200" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Add some fruits to your cereals to make it more interesting</td></tr>
</tbody></table><strong>1.</strong> Always eat breakfast<br />
<strong></strong><br />
<strong>2.</strong> Eat several smaller meals during the day rather than two massive one<br />
<div style="text-align: justify;">• Have a snack (example fruit) between meals in order to avoid your blood sugar getting to low as it is easy to eat “anything” you come across then<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhNGwBpJIsKoPhCGUyQSwFb8lzv2IIQRRCoxvcmfDT9dx62HDQvJZff09p9UwEKBTxg-Re3GeKT8aN-PRlxjt2D8Cwn6Hu9oYMf6ex9BgN3ghJK0E49GUZhHa06lYG1gLnvi6jC9pJaSGM/s1600/Dark_apple.png" imageanchor="1" style="clear: right; cssfloat: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="187" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhNGwBpJIsKoPhCGUyQSwFb8lzv2IIQRRCoxvcmfDT9dx62HDQvJZff09p9UwEKBTxg-Re3GeKT8aN-PRlxjt2D8Cwn6Hu9oYMf6ex9BgN3ghJK0E49GUZhHa06lYG1gLnvi6jC9pJaSGM/s200/Dark_apple.png" t8="true" width="200" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">An apple a day keeps the doctor away</td></tr>
</tbody></table><strong>3.</strong> 5 A DAY- Try to eat fruit or vegetables during the day and include it in your main meals too</div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"></div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><strong>4.</strong> Chose a smaller plate as this is an easy way to reduce your portion size if you need to</div><br />
5. Eat slow! Chew your food properly as it takes a while for your body to realise it is full!<br />
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<strong>6.</strong> Don’t eat a huge meal late at night if you are going to bed straight after <br />
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7. Cut down the sugar drinks and alcohol! Drinks are empty calories which is easy to "forget" <br />
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<strong>8.</strong> Drink plenty of water - 2 - 3 litre per day <br />
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If you stay active and exercise you will be surprised how much food and treats you can have and still maintain your weight! As I have always been a big fan of doing sports and training I will give you some simple tips in order to move more even if you don’t have access to a gym in the next blog post....<br />
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<div style="text-align: center;">Until then, stay active and enjoy the rest of your weekend:)</div><div class="separator" style="clear: both; text-align: justify;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgpOALcLk7redh9_UI8h3mIKUCn1ge1lXI9ljJyBmmFFgWUC89MVyVXAGOwRuSl29-JUvlY9Dgefa3HFuz2Z7P5Da8uv5n8-XYmd2XY59Wk3k-1W8MNV-BurL7NTuxuxMof5MriitNF3dE/s1600/Signature.png.jpg" imageanchor="1" style="clear: left; cssfloat: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="78" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgpOALcLk7redh9_UI8h3mIKUCn1ge1lXI9ljJyBmmFFgWUC89MVyVXAGOwRuSl29-JUvlY9Dgefa3HFuz2Z7P5Da8uv5n8-XYmd2XY59Wk3k-1W8MNV-BurL7NTuxuxMof5MriitNF3dE/s200/Signature.png.jpg" t8="true" width="200" /></a></div><div style="text-align: center;"></div>Monica Torlandhttp://www.blogger.com/profile/00279402330636096709noreply@blogger.com0Cardiff, UK51.4813069 -3.180497899999977651.4316954 -3.2785163999999773 51.5309184 -3.0824793999999778tag:blogger.com,1999:blog-395145159229212606.post-84837729052039467762011-05-06T18:09:00.000+01:002011-05-06T18:09:27.977+01:00VIDEO - Front Plank on swiss ball and Front Plank with side steps<div style="text-align: justify;">Hi everyone, </div><div style="text-align: justify;"><br />
</div><div style="text-align: justify;">I know it has been a while since my last update, but today I have been able to post a little demonstration of a good core exercise on the swiss ball and also the normal front plank with some side steps. Those of you who know me know that I think it is really important to add in some good core exercises as part of anyone's program and my view on this still hasn't changed. I have previously described several basic core exercises like the plank in different variations with pictures, but today I will let you have a look at a little film clip so you can see what I mean. </div><br />
<strong>Front Plank on Swissball </strong><br />
<br />
<ul><li>On this exercise you start in a plank position with your elbows on the ball and feet on the floor</li>
<li>Make sure you embrace your core and that you keep like a straight line from top to bottom </li>
<li>The small movements I do are done on purpose to challenge the core even more</li>
<li>You can always start off by just holding this position and as you want to progress it you can start moving the ball around with your elbows, rememebr to do this controlled though!</li>
<li>Start off by moving from 30 – 45 seconds, then rest on the floor for 45-60 seconds between your sets, and repeat 3 sets</li>
</ul>Here we go : <br />
<div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><br />
</div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/ip1dMuLiqMA?feature=player_embedded' frameborder='0'></iframe></div><br />
<strong>Front Plank with Sidesteps</strong><br />
<br />
<ul><li> Start with your toes, elbows and forearms on the mat</li>
<li> Your toes should be placed shoulder width apart and your elbows shoulder be placed under your shoulder</li>
<li> Make sure your abdominals are pulled in and that your hips are parallel to the floor throughout the exercise</li>
<li>When you are ready start taking a small step with your right toes towards the right side, step back into the middle and step out to the left side with your left toes </li>
<li>Make sure you keep your hips stable and don’t let them rock from side to side while moving your legs</li>
<li> Keep moving from 30 – 45 seconds, then rest on the floor for 45 – 60 seconds between your sets, and repeat 3 sets</li>
</ul><br />
<div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/XcdLODOkPUc?feature=player_embedded' frameborder='0'></iframe></div><br />
It may look easy, but give it a try and let me know what you think:)</div><br />
Good luck :)<br />
<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgpOALcLk7redh9_UI8h3mIKUCn1ge1lXI9ljJyBmmFFgWUC89MVyVXAGOwRuSl29-JUvlY9Dgefa3HFuz2Z7P5Da8uv5n8-XYmd2XY59Wk3k-1W8MNV-BurL7NTuxuxMof5MriitNF3dE/s1600/Signature.png.jpg" imageanchor="1" style="clear: left; cssfloat: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="78px" j8="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgpOALcLk7redh9_UI8h3mIKUCn1ge1lXI9ljJyBmmFFgWUC89MVyVXAGOwRuSl29-JUvlY9Dgefa3HFuz2Z7P5Da8uv5n8-XYmd2XY59Wk3k-1W8MNV-BurL7NTuxuxMof5MriitNF3dE/s200/Signature.png.jpg" width="200px" /></a></div>Monica Torlandhttp://www.blogger.com/profile/00279402330636096709noreply@blogger.com1Wales, United Kingdom52.4699784 -3.830377099999964251.4380054 -5.1875465999999637 53.5019514 -2.4732075999999643tag:blogger.com,1999:blog-395145159229212606.post-77025209650380883572011-04-09T13:19:00.001+01:002011-04-09T13:22:04.817+01:00Some of my basic training principlesToday I decided to share a few of my basic training priciples. Over the last few years I have work alongside some really good strength and conditioning coaches (Brendan Chaplin is one of them!), which has defientely help me open my eyes and realise that some of the training you see in the "standard" health club or fitness centre is a completely waste of time. I will now list up what I consider to be good training/diet principles and give you a simple reason why I think that. Here we go: <br />
<br />
<strong>1. Add in interval training as part of your cardiovascular training (CV)</strong><br />
• Because you will burn a lot more calories than if you go for a steady pace<br />
<br />
• You will improve your fitness and constantly challenge your system<br />
<br />
• It doesn’t have to last for hours – in fact a 20 minutes interval session can be more than enough to see improvement! <br />
<br />
• It is more interesting than strolling along for hours <br />
<br />
• An example of a good intervall session the Tabata interval - check it out on a previous blog post<br />
<strong>2. Always make sure you can do quite a few reps with body weight exercises, before you start adding on resistance </strong><br />
<br />
• No point in doing a poor bench press at 80 kg, if you can’t do press ups with good technique first! <br />
• There are so many good exercises that you can do with your body weight, and in most cases they are functional and will make you use several big muscle groups and joint at the same time<br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh2Mzo_OzIRvM0y5OtILjll6fMw5mmSfvhcLf9gdDUIllmzULHfiRFPCXUO7KYtK_sBH_3ulC8RXBNPtHysrep2WIVPxORy6q9CmVjw2ssCd1CAZV-djlZR7iaHiU-WxU2J4B4zbKWol1s/s1600/Press+up-+start.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="150" r6="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh2Mzo_OzIRvM0y5OtILjll6fMw5mmSfvhcLf9gdDUIllmzULHfiRFPCXUO7KYtK_sBH_3ulC8RXBNPtHysrep2WIVPxORy6q9CmVjw2ssCd1CAZV-djlZR7iaHiU-WxU2J4B4zbKWol1s/s200/Press+up-+start.JPG" width="200" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Press ups are great!! </td></tr>
</tbody></table><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><strong>3. Choose multi joint exercises prior to single joint exercises (this is linked with my 2nd point) </strong></div><br />
• With this I mean to do exercises that uses several muscles and joint at the same time, rather than just isolating in a single curl exercise<br />
<br />
• Focus on what type of exercises it is, rather than a separate muscle <br />
<br />
• You can of course choose single joint as an assistant exercise, but overall I prefer to choose “bigger” exercise <br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://3.bp.blogspot.com/-e9RC8vZHdoo/TLCocDq82oI/AAAAAAAAAXs/zXCp_trXVqw/s1600/S6301484.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="200" r6="true" src="http://3.bp.blogspot.com/-e9RC8vZHdoo/TLCocDq82oI/AAAAAAAAAXs/zXCp_trXVqw/s200/S6301484.JPG" width="150" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Andy demonstating the deadlift </td></tr>
</tbody></table><strong>4. Choose free weight exercises before resistance machines if you know what you are doing!</strong> <br />
• The amount of exercise you can do with dumbbells and barbells is endless!<br />
<br />
• Free weight challenges your balance a lot more which is great!<br />
<br />
• Free weights is more functional and you will see better results<br />
<br />
• Always make sure you get help and advice from someone who is qualified in the field<br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://4.bp.blogspot.com/-lqpuqTi20ys/TLConAYWOBI/AAAAAAAAAYU/iKd2V-bVXdE/s1600/S6301493.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="200" r6="true" src="http://4.bp.blogspot.com/-lqpuqTi20ys/TLConAYWOBI/AAAAAAAAAYU/iKd2V-bVXdE/s200/S6301493.JPG" width="150" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">The front squat is another good exercise!</td></tr>
</tbody></table><br />
<strong>5. Don’t forget to train your core!</strong><br />
<br />
• You may not realise, but if you do exercises like dead lifts and squats you are constantly working your core!<br />
<br />
• Forget about the standard abdominal curl exercise – start of with static hold plank exercises – there are loads of progressions to these exercises, but start of with the basics<br />
<br />
• A strong core will help you prevent lower back injuries and it is good for your posture<br />
<br />
• Core exercises are not just for girls!! I have come across strong, and I mean very strong men who can’t hold their body up in a plank position for 5 seconds!! Core is for everyone- however if you do suffer from hypotension (high blood pressure) make sure you consult your doctor first as a static exercise will increase your blood pressure <br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://3.bp.blogspot.com/-5AChJk9ROSE/TLCmbFDOSlI/AAAAAAAAAQg/kaJqH7nToTA/s1600/SA+situp-+final.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="183" r6="true" src="http://3.bp.blogspot.com/-5AChJk9ROSE/TLCmbFDOSlI/AAAAAAAAAQg/kaJqH7nToTA/s200/SA+situp-+final.JPG" width="200" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">"Straight arm arm situp" is tough, but very good - no painful abcurl here!</td></tr>
</tbody></table><br />
<strong>6. Variation is key for motivation and effort </strong><br />
<br />
• I know it is easy to get stuck into the same routine week in and week out, but try to vary your exercises and always look for progressions if you feel like you are stuck and are not getting anywhere (ask for help)<br />
<br />
<strong>7. Always look for solutions rather than limitations</strong><br />
<br />
• Don’t let an injury affect you and get you down, find other ways to train than what you normally do until you are better <br />
<br />
<strong>8. Be aware that muscles weigh more than fat if you are wanting to loose weight </strong><br />
<br />
<div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;">• Look at how your clothes fit, rather than weighing yourself day in and day out (unless you do a sport where you need to be a certain weight class– MMA) </div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><br />
</div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><strong>9. Always eat breakfast </strong></div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><br />
</div>• Breakfast is the most important meal of the day and it will stop you from snacking early morning<br />
<br />
• Breakfast kick starts your body after a night sleep so it is important to get your body started early <br />
• Food with high fiber content will make you feel fuller for longer, for example porridge <br />
<div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><strong>10. Women should always do resistance training alongside CV if wanting to “tone up and loose weight”</strong></div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><br />
</div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;">• Please understand that the stronger you are the more calories you will burn whilst resting! </div><div class="separator" style="clear: both; text-align: center;"></div><br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg-zK4oF_ZOHqAl1zRDye3s3ZCwe9QWL8x_JGp_wxs2tTUjZwKS_Hppo_-_N6CKp4Bgi5QQAGRdf6RfN14kPTsO4hb9LC9ZZg-jWXqC8nEWx7e6YvVKvnFtHyhNIdeHP5ObYaClyrWyUXQ/s1600/S6301513.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="150" r6="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg-zK4oF_ZOHqAl1zRDye3s3ZCwe9QWL8x_JGp_wxs2tTUjZwKS_Hppo_-_N6CKp4Bgi5QQAGRdf6RfN14kPTsO4hb9LC9ZZg-jWXqC8nEWx7e6YvVKvnFtHyhNIdeHP5ObYaClyrWyUXQ/s200/S6301513.JPG" width="200" /></a></div><br />
<div class="separator" style="clear: both; text-align: center;"><a href="http://2.bp.blogspot.com/-d4Xz-oMXeko/TLCpjySKmHI/AAAAAAAAAbw/1xC_rPQJGz4/s1600/S6301552.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="150" r6="true" src="http://2.bp.blogspot.com/-d4Xz-oMXeko/TLCpjySKmHI/AAAAAAAAAbw/1xC_rPQJGz4/s200/S6301552.JPG" width="200" /></a></div>Last but not least….<br />
<strong>11. Look at training as something you do to be healthy and make sure you enjoy it!</strong><br />
<div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><br />
</div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;">• Training can be tough at times, but think about how great you feel after!</div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><br />
</div>Good luck everyone:) <br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgpOALcLk7redh9_UI8h3mIKUCn1ge1lXI9ljJyBmmFFgWUC89MVyVXAGOwRuSl29-JUvlY9Dgefa3HFuz2Z7P5Da8uv5n8-XYmd2XY59Wk3k-1W8MNV-BurL7NTuxuxMof5MriitNF3dE/s1600/Signature.png.jpg" imageanchor="1" style="clear: left; cssfloat: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="78" r6="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgpOALcLk7redh9_UI8h3mIKUCn1ge1lXI9ljJyBmmFFgWUC89MVyVXAGOwRuSl29-JUvlY9Dgefa3HFuz2Z7P5Da8uv5n8-XYmd2XY59Wk3k-1W8MNV-BurL7NTuxuxMof5MriitNF3dE/s200/Signature.png.jpg" width="200" /></a></div>Monica Torlandhttp://www.blogger.com/profile/00279402330636096709noreply@blogger.com1tag:blogger.com,1999:blog-395145159229212606.post-83302389439376948732011-04-06T22:05:00.001+01:002011-04-08T22:36:20.844+01:00Mr. Lenny Henry<div style="text-align: justify;">Hi everyone</div><div style="text-align: justify;"><br />
</div><div style="text-align: justify;">The last few have been quite busy, which is why I have not updated the blog recently. However I thought it was about time to give you a little update now. A couple of weeks ago I got a request from The Society of Sports Therapy to massage the comedian Lenny Henry as he is on a UK tour at the moment. To be honest I didn’t really know much about who Lenny Henry was, but after a bit of research I realized that he is a very famous comedian here in the UK (I blame that I am not from the UK that I hadn’t heard of him, but I am not sure if that’s a good excuse as both of my parents had heard of him and knew straight away who he was).</div><div style="text-align: justify;">At first I got asked massage him at St Davis’ Hall in Cardiff on the 11th of April, but only a couple of days later I got asked to go to Bristol as well on Sunday the 3rd of April (two days ago) to massage him before his show there. So on Sunday just gone I drove to Bristol with destination Bristol Hippodrome. The Hippodrome is a big theater in the middle of Bristol City Centre so it was not easy to miss it. I arrived early (like usual!) and was ready to start work at 6pm. </div><div class="separator" style="clear: both; text-align: center;"><img border="0" height="320" r6="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjVKtmvijDWRTLpjbyp9IrdbmHNPHVx5q8UULP5Vi30QnyNunJaEx6hkkpV149-fpQgntBKegzs-jArRMMyP2309DdawoJb7GdDadjvHB8EsPWCEgjYDilxJZIbTnsL4OkmqjvA3sSerYA/s320/The_Bristol_Hippodrome_-_geograph_org_uk_-_1444344.jpg" width="213" /></div><div style="text-align: justify;">Lenny was a very nice guy and after the massage I had to ask him for a cheeky photo to make sure I could put it up on the blog. And Mr. Henry wasn’t hard to ask, he was more than happy for me to take a photo of us together. I like to meet new people so I thank the Society of Sports Therapy for giving my this opportunity! I will be massaging him again next Monday when he comes to Cardiff. </div><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://1.bp.blogspot.com/-3KyyUF5zFIM/TZoFDS7ujpI/AAAAAAAAAts/PjNE0YKnnPk/s1600/S6301812.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" r6="true" src="http://1.bp.blogspot.com/-3KyyUF5zFIM/TZoFDS7ujpI/AAAAAAAAAts/PjNE0YKnnPk/s320/S6301812.JPG" width="320" /></a></td></tr>
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</tbody></table><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgpOALcLk7redh9_UI8h3mIKUCn1ge1lXI9ljJyBmmFFgWUC89MVyVXAGOwRuSl29-JUvlY9Dgefa3HFuz2Z7P5Da8uv5n8-XYmd2XY59Wk3k-1W8MNV-BurL7NTuxuxMof5MriitNF3dE/s1600/Signature.png.jpg" imageanchor="1" style="clear: left; cssfloat: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="78" r6="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgpOALcLk7redh9_UI8h3mIKUCn1ge1lXI9ljJyBmmFFgWUC89MVyVXAGOwRuSl29-JUvlY9Dgefa3HFuz2Z7P5Da8uv5n8-XYmd2XY59Wk3k-1W8MNV-BurL7NTuxuxMof5MriitNF3dE/s200/Signature.png.jpg" width="200" /></a></div>Monica Torlandhttp://www.blogger.com/profile/00279402330636096709noreply@blogger.com2tag:blogger.com,1999:blog-395145159229212606.post-77503842633329147602011-02-21T20:19:00.003+00:002011-04-08T22:38:06.166+01:00Are your gluteus muscles tight??<div style="text-align: justify;"><div style="line-height: 150%; text-align: justify;"><span style="line-height: 150%; mso-bidi-font-size: 11.0pt; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin;">Then get stretching!! You may think that therapists in general are very glad in advising people to stretch, stretch and stretch even more, but there is a reason why we do it. Tight muscles can for example restrict your range of movement and cause muscle strains unnecessarily which is not something you want if you are an athlete or do any type of exercise or sport. </span></div><div style="line-height: 150%; text-align: justify;"><br />
</div></div><div style="text-align: justify;">Today I wanted to show a few good stretches for your gluteus muscles, in particular for your gluteus minimus, medius and your piriformis muscle. If you suffer from sciatic pain, which can be caused by the sciatic nerve getting pinched, there is an even bigger reason to stretch these muscle groups. The sciatic muscle runs through your piriformis muscle so for a lot of people a tight piriformis muscle can aggravate the sciatic symptoms in the buttocks and sometimes down the leg. </div><div style="text-align: justify;"><br />
</div><div style="text-align: justify;">However everyone can benefits from gluteus stretching, but it is up to you if you want to stretch or not, so I will at least show you how you can do it. I have arranged them according to how “difficult” I think they are. Starting with the “easiest” ones first. </div><br />
<div style="text-align: center;"><strong>Sitting gluteus stretch:</strong></div><br />
<div class="separator" style="clear: both; text-align: center;"></div><div class="separator" style="clear: both; text-align: center;"><a href="http://4.bp.blogspot.com/-WvbDdXYDwLI/TWKyBVbsiNI/AAAAAAAAAsM/TuwlEBFhSjk/s1600/Gluteus+sitting.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" j6="true" src="http://4.bp.blogspot.com/-WvbDdXYDwLI/TWKyBVbsiNI/AAAAAAAAAsM/TuwlEBFhSjk/s320/Gluteus+sitting.JPG" width="207" /></a></div><br />
• Sit upright on the floor, cross your left leg over the other<br />
<br />
• Place the left hand behind your left side and grab hold of the left leg with your right hand and pull this to the right<br />
<br />
• Make sure you sit with a straight upright posture and feel the stretch on the outside of your left bottom<br />
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<div style="text-align: center;"><strong>Laying gluteus stretch </strong></div><div class="separator" style="clear: both; text-align: center;"><a href="http://4.bp.blogspot.com/-g_37tp3R4mE/TWKx_9_eHuI/AAAAAAAAAsI/vSZrZ9uVgjE/s1600/Gluteus.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" j6="true" src="http://4.bp.blogspot.com/-g_37tp3R4mE/TWKx_9_eHuI/AAAAAAAAAsI/vSZrZ9uVgjE/s320/Gluteus.JPG" width="287" /></a></div><br />
• Start by laying on your back on the floor<br />
<br />
• Bend both knees, cross right leg on top of the left leg (the right foot should rest on top of the left knee)<br />
<br />
• Grab your left leg behind your thigh with both hands and pull it towards you until you can feel a stretch on the outside of your right bottom<br />
<br />
• When you are done with one leg, cross the other leg over and repeat<br />
<br />
<br />
<div style="text-align: center;"><strong>Standing gluteus stretch over a table/bench</strong></div> <br />
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<tr><td style="text-align: center;"><a href="http://2.bp.blogspot.com/-Kfu_phg8-HU/TWLEA8rUfuI/AAAAAAAAAso/F6Fy9fyDD78/s1600/Standing+glut+stretch.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" j6="true" src="http://2.bp.blogspot.com/-Kfu_phg8-HU/TWLEA8rUfuI/AAAAAAAAAso/F6Fy9fyDD78/s320/Standing+glut+stretch.jpg" width="214" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">As you can see I just stretch instead of watching tv!!:)</td></tr>
</tbody></table><div class="separator" style="clear: both; text-align: justify;">• Start by standing in front of a table or bench which is about hip height</div><div style="text-align: justify;"></div><div style="text-align: justify;"><br />
</div><div style="text-align: justify;">• Place your left knee at 45° on top of the table</div><br />
• Step backward with your right leg and bend the right knee slightly<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgJIBVWlxwXlH5d8Pb-fpwFLk-zadlMNDDgkwG2LMfO5dH507X1sX5itL3TQoZyqB-MvnjVAaConKstl4qIZeCVddO2EVo-ACbTPQTsSfAKS8YEHm_PEjgMkOFe6bmfRvNIR6w931cGNPI/s1600/Standing+glut+stretch+on+table.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" j6="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgJIBVWlxwXlH5d8Pb-fpwFLk-zadlMNDDgkwG2LMfO5dH507X1sX5itL3TQoZyqB-MvnjVAaConKstl4qIZeCVddO2EVo-ACbTPQTsSfAKS8YEHm_PEjgMkOFe6bmfRvNIR6w931cGNPI/s320/Standing+glut+stretch+on+table.jpg" width="214" /></a></div>• From this position lean forward from your hips and place your hand in front of you<br />
• Lean forward even more to increase the stretch<br />
<br />
• Feel the stretch on the outside of your left gluteus <br />
<br />
<div style="text-align: center;"><strong>Laying gluteus stretch on the front (you need to be quite flexible to be able to get into this position!!!)</strong></div><div style="text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: center;"><a href="http://1.bp.blogspot.com/-xDo6tSkLmno/TWKyCdco86I/AAAAAAAAAsQ/Th1UIEMDobc/s1600/Gluteus-+half+sitting.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="181" j6="true" src="http://1.bp.blogspot.com/-xDo6tSkLmno/TWKyCdco86I/AAAAAAAAAsQ/Th1UIEMDobc/s320/Gluteus-+half+sitting.JPG" width="320" /></a></div><div style="text-align: justify;">• Start off by placing your left leg at 45° in front of you</div><br />
• Use your arms to move yourself into the position outlined above (difficult to explain this one)<br />
<br />
• Lean over until you can feel a comfortable stretch on the outside of the left gluteus<br />
<br />
So now you can all get stretching that gluteus between and after sessions!<br />
<br />
And just to show you all that I have now invested in a foam roller = <strong>torture roller</strong> to keep myself busy. You can use the foam roller to all sort of exercises including press ups.<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi7WN01MC8s4BmuYe4a14yIvfEiDqQNHtmCNBOccFAGa_LxJOHNmdCS8StTRqq-C2J2t3hZKDmbxcyFeqEpx_s784rcOw6tHiuWS1EXEuXno8QCnwDABAZvlYEf1ZGJC6Tl0DbyXxTXuSI/s1600/Foam+roller+press+up+-+1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" j6="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi7WN01MC8s4BmuYe4a14yIvfEiDqQNHtmCNBOccFAGa_LxJOHNmdCS8StTRqq-C2J2t3hZKDmbxcyFeqEpx_s784rcOw6tHiuWS1EXEuXno8QCnwDABAZvlYEf1ZGJC6Tl0DbyXxTXuSI/s320/Foam+roller+press+up+-+1.jpg" width="318" /></a></div><br />
However make sure you push the foam roller down cause if you don't you may end up like this! <br />
<br />
<div class="separator" style="clear: both; text-align: center;"><a href="http://1.bp.blogspot.com/-NN1gu58bUwE/TWLHzAh8RtI/AAAAAAAAAtA/jacdmqPVfFY/s1600/IMAG0100.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="187" j6="true" src="http://1.bp.blogspot.com/-NN1gu58bUwE/TWLHzAh8RtI/AAAAAAAAAtA/jacdmqPVfFY/s320/IMAG0100.jpg" width="320" /></a></div>Good luck! <br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgpOALcLk7redh9_UI8h3mIKUCn1ge1lXI9ljJyBmmFFgWUC89MVyVXAGOwRuSl29-JUvlY9Dgefa3HFuz2Z7P5Da8uv5n8-XYmd2XY59Wk3k-1W8MNV-BurL7NTuxuxMof5MriitNF3dE/s1600/Signature.png.jpg" imageanchor="1" style="clear: left; cssfloat: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="78" j6="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgpOALcLk7redh9_UI8h3mIKUCn1ge1lXI9ljJyBmmFFgWUC89MVyVXAGOwRuSl29-JUvlY9Dgefa3HFuz2Z7P5Da8uv5n8-XYmd2XY59Wk3k-1W8MNV-BurL7NTuxuxMof5MriitNF3dE/s200/Signature.png.jpg" width="200" /></a></div>Monica Torlandhttp://www.blogger.com/profile/00279402330636096709noreply@blogger.com1tag:blogger.com,1999:blog-395145159229212606.post-43776656553852529282011-02-14T12:26:00.002+00:002011-04-08T22:38:34.379+01:00Millenium Magic Weekend in Cardiff<div class="separator" style="clear: both; text-align: center;"><a href="http://3.bp.blogspot.com/-ThynAV9WQ-g/TVka7IpigyI/AAAAAAAAArQ/6USstOXX8e4/s1600/Logo.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" h5="true" height="136" src="http://3.bp.blogspot.com/-ThynAV9WQ-g/TVka7IpigyI/AAAAAAAAArQ/6USstOXX8e4/s200/Logo.jpg" width="200" /></a></div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><br />
</div><div style="text-align: justify;">This weekend I met up with my previous colleagues and all the rugby referees I used to work with prior to moving to Cardiff. On Friday I met up with a few of them for a nice Italian meal, a quiet start before the next two busy days of work ahead. On Saturday there were 4 matches in total, which meant that this was the busiest day. There were 3 of us working together which meant we were able to do one referee or touch judge each before and after every game. Since the matches started every 2 hours we ended up spending most of our time in the changing rooms working, but we still managed to watch a bit of the some of the matches in between. We also had a big tv in the changing rooms so we could watch a bit of the matches whilst working, even though this was with about 5 seconds delay from live play so we would always hear when a try was scored before we could see it on the tv :) The last match finished around 8.45 so by the time we were finished treating the last group of referees and were able to leave the stadium it was nearly 10 pm. We went for a quick noodle meal in Wagamama with some of the other referees before I headed back to get some sleep before the next day. </div> <br />
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<tr><td style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjCW-8FHT6s7zwcnLPTq1uwBmLWna6Ed6Mbc_H6XKLe6akwgdUGu6iVbPEvC6UHNS823EQG0EsVvQa9kfM8tnSxLQelK08Af79hRPWK9kLHVQxvIV2uacfElrAfX7QQx4SbuO1u2p9dY8I/s1600/IMAG0085.jpg" imageanchor="1" style="clear: right; cssfloat: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" h5="true" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjCW-8FHT6s7zwcnLPTq1uwBmLWna6Ed6Mbc_H6XKLe6akwgdUGu6iVbPEvC6UHNS823EQG0EsVvQa9kfM8tnSxLQelK08Af79hRPWK9kLHVQxvIV2uacfElrAfX7QQx4SbuO1u2p9dY8I/s320/IMAG0085.jpg" width="320" /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgi7GOW7itWGppHmeIAp4FPLqr-RI4m7K-_3SWZL_tfl36iJ2xLfDZ73IJM8VW65KkXxYQf71UP4ZPKJuQNTP25nwrVjPn1P42LkZLFaZa9ZplaSCWyA9ZvyGZWM8pWPDSu8qLeP6t4gNM/s1600/IMAG0084.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" h5="true" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgi7GOW7itWGppHmeIAp4FPLqr-RI4m7K-_3SWZL_tfl36iJ2xLfDZ73IJM8VW65KkXxYQf71UP4ZPKJuQNTP25nwrVjPn1P42LkZLFaZa9ZplaSCWyA9ZvyGZWM8pWPDSu8qLeP6t4gNM/s320/IMAG0084.jpg" width="194" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"></td></tr>
</tbody></table>On Sunday there were only 3 matches which meant it was a bit easier then the day before. We finished around 6 pm and I was home on the sofa for around 7.30 which was lovely! It was a really good weekend of hard work, and it was great to meet everyone again. There were loads of laughter and banter as usual which is always a bonus when working at an event like this! <br />
<div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; text-align: justify;"><br />
</div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; text-align: justify;">Here you can see the stadium from the outside, the capacity is about 70 000 so it is a big stadium! They put the roof on both days so although the stadium was far from full the atmosphere was pretty good! </div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; text-align: justify;"><br />
</div><br />
<div class="separator" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; clear: both; text-align: center;"><a href="http://3.bp.blogspot.com/-C9x4Npw6T_0/TVka8LCSSmI/AAAAAAAAArU/rGg6-mN8D0g/s1600/800px-Millenium_stadium.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" h5="true" height="240" src="http://3.bp.blogspot.com/-C9x4Npw6T_0/TVka8LCSSmI/AAAAAAAAArU/rGg6-mN8D0g/s320/800px-Millenium_stadium.jpg" width="320" /></a> </div><div class="separator" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgpOALcLk7redh9_UI8h3mIKUCn1ge1lXI9ljJyBmmFFgWUC89MVyVXAGOwRuSl29-JUvlY9Dgefa3HFuz2Z7P5Da8uv5n8-XYmd2XY59Wk3k-1W8MNV-BurL7NTuxuxMof5MriitNF3dE/s1600/Signature.png.jpg" imageanchor="1" style="clear: left; cssfloat: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" h5="true" height="78" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgpOALcLk7redh9_UI8h3mIKUCn1ge1lXI9ljJyBmmFFgWUC89MVyVXAGOwRuSl29-JUvlY9Dgefa3HFuz2Z7P5Da8uv5n8-XYmd2XY59Wk3k-1W8MNV-BurL7NTuxuxMof5MriitNF3dE/s200/Signature.png.jpg" width="200" /></a> </div>Monica Torlandhttp://www.blogger.com/profile/00279402330636096709noreply@blogger.com0tag:blogger.com,1999:blog-395145159229212606.post-29702417251145500382011-02-04T14:22:00.002+00:002011-04-08T22:39:12.448+01:00Achilles Injury and Pain<div style="text-align: justify;">Since moving to Cardiff in November I have started working with Athletics. A lot of these athletes train from 10 - 14 sessions a week which means that a lot of strain is being put through their bodies on a regular basis. If you are a runner you need to run quite a few miles per week in order to get the results you need, and everyone knows that running puts a lot of force and strain through the legs in particular. Tight and sore hamstrings, gluteus, quadriceps and calves muscles are a common complaint for a lot of runners, which is not surprisingly considering all the miles they need to handle and deal with. Tight calves is present in a lot of people with Achilles problems which is what I wanted to talk about today: <br />
<br />
The Achillies tendon is a common injury site for a lot of runners. Most people know where the Achilles tendon is as it is easily identified just above the heel bone. Underneath you can see a picture of the Achilles tendon. The Achilles tendon is attached onto heel bone and runs up to the biggest muscle group in the back of the calves; the Gastrocnemius. So the Achilles tendon is a continuation of the calf muscles allows us to transfer power from the calf muscles to our ankle and foot. The Achilles tendon is active in pretty much any movement we do and it is for a reason it is the strongest single tendon in our body. </div><div style="text-align: justify;"><div class="separator" style="clear: both; text-align: center;"></div> <br />
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<tr><td style="text-align: center;"><a href="http://3.bp.blogspot.com/_BaMBBTrrfFw/TUwDYLu7NcI/AAAAAAAAAqY/aDdvAJFajL4/s1600/Achillies+tendon.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" h5="true" height="258" src="http://3.bp.blogspot.com/_BaMBBTrrfFw/TUwDYLu7NcI/AAAAAAAAAqY/aDdvAJFajL4/s320/Achillies+tendon.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">This is taken from Dr. Harry Gouvas MD, PhD - The Acillies Tendon is the yellow part on the picture</td></tr>
</tbody></table>Several injuries can happen to the A. Tendon whith the most severe one being complete rupture of the tendon. I have not personally come across that injury, but I know several athletes (fotballers) who have sustained that injuries and I have seen videos of it happening and it is not a pretty sight! Anyway today I would focus more on overuse problems such as Tendinitis/Tendinosis or Tendinopathy! First I would like to specify in simple terms the difference between the two/three commonly used terms: </div><div style="text-align: justify;"><br />
</div><div style="text-align: justify;"><strong>Tendinitis:</strong> Means that there is inflammation present!</div><div style="text-align: justify;"><br />
</div><div style="text-align: justify;"><strong>Tendinosis:</strong> Means degeneration without inflammation! </div><div style="text-align: justify;"><br />
</div><div style="text-align: justify;"><strong>Tendinopathy:</strong> This is just a general term which doesn’t specify the type of injury</div><div style="text-align: justify;"><br />
</div><div style="text-align: justify;">With any overuse injury it is the accumulation of smaller tears and wear down of the tissue that causes problems. In a lot of the tendon “diagnosis” there is a discussion whether there actually inflammation present, hence why a lot of people keep mixing the terms. In a lot of cases there may not be any signs of inflammation present (swelling, redness), but the athlete can still have a degeneration of the tendon which causes pain. </div><div style="text-align: justify;"><br />
</div><div style="text-align: justify;">The annoying and sometimes very frustrating thing about tendon injuries in general is that they have poor blood supply which means they can take a long time to heal. There are several things that can be done in terms of conservative treatment such as ultrasound, sports massage to calves, friction massage to the tendon and probably one of the most important things to start is eccentric calf loading rehabilitation program. Eccentric loading means a lengthening of the calf muscles and tendon and I have also attached some pictures underneath to show you what eccentric loading is in practise. A 12- week program of eccentric calf loading 3x 12 repetitions 7 days a week can be a starting point for this type of training. I have added some references towards the end of this post if you want more explanation. <br />
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<tr><td style="text-align: center;"><a href="http://2.bp.blogspot.com/_BaMBBTrrfFw/TUwDbiV8L4I/AAAAAAAAAqg/ezSq96TVpgI/s1600/Eccentreic+calf+movements.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" h5="true" height="320" src="http://2.bp.blogspot.com/_BaMBBTrrfFw/TUwDbiV8L4I/AAAAAAAAAqg/ezSq96TVpgI/s320/Eccentreic+calf+movements.JPG" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Lower down with the painful leg (This is <strong>Andy Syke's calves</strong> and you can check out his blog here: andysykesonline.blogspot.com)</td></tr>
</tbody></table><br />
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<tr><td style="text-align: center;"><a href="http://4.bp.blogspot.com/_BaMBBTrrfFw/TUwDZ6WY5VI/AAAAAAAAAqc/xv3ZT1yAR1M/s1600/Calf+raises-+start.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" h5="true" height="240" src="http://4.bp.blogspot.com/_BaMBBTrrfFw/TUwDZ6WY5VI/AAAAAAAAAqc/xv3ZT1yAR1M/s320/Calf+raises-+start.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Push of with the opposite leg (this just shows the starting position)</td></tr>
</tbody></table>Although there are some (although maybe not a lot) research and promising results on this type of training, it is definitely worth a try! Remember with any injury; seek professional help and advice prior to starting any treatment or intervention! </div><div style="text-align: justify;"><br />
</div><div style="text-align: justify;">Hope you found it useful! Have a good weekend everyone!<br />
<strong>References:</strong></div><br />
1. J.D Rees, A.M Wilson and R.L Wolman, Current concepts in the management of tendon disorders, Rheumatology 2006<br />
<br />
2. E. M Roos, M Engstrom, A Lagerquist and B Soderberg, Clinical improvement after 6 weeks of eccentric exercise in patients with mid-portion Achilles tendinopathy- a randomized trial with 1-year follow-up, Scandinavian Journal of Medicine and Science in Sport 2004<br />
<div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><br />
</div>3. M Fahlstrom, P Jonsson, R Lorentzen and H Alfredson, Chronic Achilles tendon pain treated with eccentric calf-muscle training, Knee Surg Sports Traumatol Arthrosc 2003<br />
<div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><a href="http://2.bp.blogspot.com/_BaMBBTrrfFw/TUGDDqvv3WI/AAAAAAAAAps/qvr9rW0-QGA/s1600/Signature.png.jpg" imageanchor="1" style="clear: left; cssfloat: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" h5="true" height="78" src="http://2.bp.blogspot.com/_BaMBBTrrfFw/TUGDDqvv3WI/AAAAAAAAAps/qvr9rW0-QGA/s200/Signature.png.jpg" width="200" /></a></div>Monica Torlandhttp://www.blogger.com/profile/00279402330636096709noreply@blogger.com0tag:blogger.com,1999:blog-395145159229212606.post-32126967967029108642011-01-31T15:28:00.002+00:002011-04-08T22:39:31.791+01:00Celtic Cup 2011<div style="text-align: justify;">This weekend I was lucky to be selected to be a part of the Welsh team to provide sports massage to the Welsh athletes at the Celtic Cup at NIAC (National Indoor Athletic Centre). On Saturday I went to Park Inn Hotel in Cardiff where I met the athletes and staff for the first time. We had a nice meeting about the day ahead and went for some dinner afterwards. It was nice to meet everyone and I looked forward to getting started on Sunday. </div><div style="text-align: justify;"><br />
</div><div style="text-align: justify;">On Sunday I went to NIAC for 10 am. I work alongside another masseur called Jonny Lodowski. The English team’s physiotherapist and the Scottish team’s soft tissue therapist were also based next to where we were so it was an interesting day where I got to speak to some knowledgeable people. Since I was part of the Welsh team this weekend that meant it was a lot quieter for us compared to the previous events I have done recently, but I still managed to help a few athletes. It was still a good experience where I got to meet a lot of nice people.</div><div style="text-align: justify;"><br />
</div><div style="text-align: justify;">Of course I need to say that the Welsh team won the first overall title at senior level which was great! Well done everyone! You can read more about the cup here:</div><div style="text-align: justify;"><a href="http://www.welshathletics.org/news--media/news/track--field/wales-triumph-in-celtic-cup-sizzler.aspx">http://www.welshathletics.org/news--media/news/track--field/wales-triumph-in-celtic-cup-sizzler.aspx</a></div><div style="text-align: justify;"><br />
</div><div style="text-align: justify;">And here is a nice picture of the team including staff</div><br />
<div class="separator" style="clear: both; text-align: center;"><a href="http://1.bp.blogspot.com/_BaMBBTrrfFw/TUbFWioUjLI/AAAAAAAAAp8/891XCnrCU4g/s1600/Welsh+team+2011.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="177" s5="true" src="http://1.bp.blogspot.com/_BaMBBTrrfFw/TUbFWioUjLI/AAAAAAAAAp8/891XCnrCU4g/s400/Welsh+team+2011.jpg" width="400" /></a></div><br />
In summary I think I can say <strong><em>Good Job (with american accent)</em></strong> which was a phrase that was heard often during the day on Sunday:) <br />
<br />
<div class="separator" style="clear: both; text-align: center;"><a href="http://2.bp.blogspot.com/_BaMBBTrrfFw/TUGDDqvv3WI/AAAAAAAAAps/qvr9rW0-QGA/s1600/Signature.png.jpg" imageanchor="1" style="clear: left; cssfloat: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" s5="true" src="http://2.bp.blogspot.com/_BaMBBTrrfFw/TUGDDqvv3WI/AAAAAAAAAps/qvr9rW0-QGA/s1600/Signature.png.jpg" /></a></div>Monica Torlandhttp://www.blogger.com/profile/00279402330636096709noreply@blogger.com0tag:blogger.com,1999:blog-395145159229212606.post-73991761187535307502011-01-23T18:45:00.002+00:002011-04-08T22:39:52.320+01:00Welsh Indoor Athletics Championship<div style="text-align: justify;">This weekend has been a busy one. On Saturday I performed sports massage at the Welsh Open Senior Indoor Championship and today I was at the Welsh Open U-20 and Closed U-17, U-15 and U-13 Championship. As I was the therapist providing pre and post event massage it certainly kept me busy enough, I massaged 25 ahtletes in total in two days which I think is pretty good going. I did enjoy it as I met a lot of lovely athletes. The guy in the picture underneath is from Edinburg and I think he felt like I was a bit horrible to his legs yesterday,but he came back again today for another massage after he won the gold medal so he was really pleased. Well done! </div> <br />
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<tr><td class="tr-caption" style="text-align: center;">I look like a kid in comparison:)</td></tr>
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<div style="text-align: justify;"> Over the last few weeks I have started working with some of the UWIC athletes during the week and today a lot of them were competing in various events. Some really good results, so it looks like the training they are putting in are starting to pay off, well done everyone! As this is now the third event I have done since I moved here I have been lucky to get picked for the Celtic Cup next Sunday which is an international event where UWIC, England, Wales, Scotland and Ireland will be competing. I will be one of the masseurs for the Welsh team, so that should be a really good experience. Looking forward to it! </div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; text-align: justify;"> <br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjVI30YemLm1y194UjdvHmGttrP2fAIOv74PVvZCAd_421a7KY6lXF2Tbk-VjvE7xCzvE7h2UO2kJ6p52LRJuAhuSb76wceIYVubZTOQ1q_7eCr7k4pQDuCEJrUG68Xk6aRFt_YOm86MoM/s1600/IMAG0079.jpg" imageanchor="1" style="clear: left; cssfloat: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="320" s5="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjVI30YemLm1y194UjdvHmGttrP2fAIOv74PVvZCAd_421a7KY6lXF2Tbk-VjvE7xCzvE7h2UO2kJ6p52LRJuAhuSb76wceIYVubZTOQ1q_7eCr7k4pQDuCEJrUG68Xk6aRFt_YOm86MoM/s320/IMAG0079.jpg" width="236" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Possibly putting on a brace face for the camera? :)</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiT-fKxBigXd4MxGUzUIhpOeopKI18oohdRI4fiCq-3PNXMQckDecYuj7WLQPBGodYv9KvJ2c1vYIeJ08y1dE6URMYjsVz9YPOWNpi4mDewSmGpPr7bbjnIp7eOOfoWpbYOTUIRAUv-wYs/s1600/IMAG0076.jpg" imageanchor="1" style="clear: right; cssfloat: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="195" s5="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiT-fKxBigXd4MxGUzUIhpOeopKI18oohdRI4fiCq-3PNXMQckDecYuj7WLQPBGodYv9KvJ2c1vYIeJ08y1dE6URMYjsVz9YPOWNpi4mDewSmGpPr7bbjnIp7eOOfoWpbYOTUIRAUv-wYs/s320/IMAG0076.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">What happened to the smile here? :)</td></tr>
</tbody></table>I think I will put my feet up now, have a cup of tea and watch some tv. Lovely! </div><br />
Enjoy the rest of the weekend everyone!<br />
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<div class="separator" style="clear: both; text-align: center;"><a href="http://2.bp.blogspot.com/_BaMBBTrrfFw/TUGDDqvv3WI/AAAAAAAAAps/qvr9rW0-QGA/s1600/Signature.png.jpg" imageanchor="1" style="clear: left; cssfloat: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="78" s5="true" src="http://2.bp.blogspot.com/_BaMBBTrrfFw/TUGDDqvv3WI/AAAAAAAAAps/qvr9rW0-QGA/s200/Signature.png.jpg" width="200" /></a></div>Monica Torlandhttp://www.blogger.com/profile/00279402330636096709noreply@blogger.com0