New Year’s resolutions the smart and realistic way

Everyone says how how easy it should be to keep New Year’s resolutions and offer up millions of options to keep your word – New Year, new you they promise. They all insist how much it depends on your motivation. However, I find that in real life it is not that easy. Life gets in the way. Work, kids, family commitments, friends, commuting….everything seems to be standing in your way.
new year's resolutions the smart way
Does that mean you should give up? 
No! First of all, one should set realistic goals. They may not specifically fit with our dream goals, but if they are achievable then it is more likely that we will stick to them. Climb a mountain this year? No, how about a small hill first.
Realistic weight loss goals must be associated with achievable fitness goals; then you are less likely to put the weight back on and more likely to maintain your new fitness levels and improve upon them. In my opinion, New Year’s wishes should be underlined by a desire for health before anything else.
Losing weight too quickly is not healthy and opens the door to health issues associated with lack of nutrients, vitamins, minerals and so on.
losing weight 2014
Increasing the amount of exercise you do (intensity and frequency), if not supervised by  a qualified and registered fitness and health professional, can lead to injuries.  This will obviously become an obstacle to achieving your goals and can lead to long-standing problems.
Additionally, embarking on a journey towards increased weight loss and improved fitness MUST be preceded by a health check with your GP and with a physical therapist such as an osteopath or physio…The GP will let you know if your heart can take your desire for change and can direct you to the speed. A nutritionist can help you determine a healthy and feasible eating plan.
As an osteopath, who specialises in rehabilitation through clinical Pilates, core Hatha Yoga and Neuromuscular rehab, I can guide you safely and effectively towards your health, fitness and weight loss goals.  Doesn’t that sound like a proper plan?
Part of your program:
– assessing your musculoskeletal health.
– checking the state of health of your joints, muscles, ligaments, tendons
– give you some remedial exercises
– give you essential “tips” that you should incorporate within your fitness training (either with a personal trainer, at the gym, You-tube,  or DVD)
Or of course, you could join one of my Combo Core Yoga Pilates class in Barnet. These classes are only evening classes and weekend classes. I won’t lie: they are challenging and require concentration and dedication!  They make my Yoga-Pilates students feel better, get stronger, more flexible, agile, focused much more body aware and much more relax. The way I structure my classes help them in their health, fitness and even weight loss goals. YES, associated with an adequate diet, Yoga and Pilates help you lose weight!
And as I said earlier, I know life comes in the way of our New Year’s resolutions and that is why I would also help you determine realistic goals so that you will achieve them. I personally don’t believe in guilt techniques and harshness to achieve goals; I am kind but firm!
At last, if your goals are to be less stressed, healthier and feel better within yourself, you must contact me and my team.
If you want more info please contact me. The first class is free. And as a gesture to give you a nudge towards your journey, my first consultation is £38 instead of £50 for the whole month of January.
setting goals new year's resolutions

Sabine Vannavy Audibert, Registered Osteopath, Neuromuscular Rehabilitation specialist, EFY Yoga Teacher & APPI Clinical Pilates class instructor.

Medical or Western Acupuncture – Is it for you?

Have you ever thought of having acupuncture but are not quite sure about it?  There are so many benefits to this type of treatment and if you know what to expect, it will be a walk in the park. 

What is medical or western acupuncture and what are the benefits?

western acupuncture barnet

Medical acupuncture is also known as western acupuncture and incorporates dry needling. It is based on based on up-to-date knowledge of anatomy, physiology and pathology. It is used to treat musculoskeletal pain and assist / stimulate the healing mechanism of the body to treat injuries and dysfunctions.

Medical acupuncture is different from Chinese acupuncture, which is based on traditional Chinese medicine and concepts.

The process involves the insertion of a sterile acupuncture needle, placed in specific areas of the body to treat a variety of dysfunctions, such as tennis elbow.  In other instances, the acupuncture needle is placed in a trigger point and the process is then described as dry needling. A trigger point is basically known as a muscle knot that creates pain in other areas of the body.

Medical acupuncture is taught to GPs, nurses, chiropractors, osteopaths, physiotherapists and dentists. Members of the British Medical Acupuncture Society are regulated healthcare professionals who practice acupuncture within the scope of their professional practice and have received extensive training.

As a registered osteopath, I use western acupuncture when appropriate for my patients and only with their informed consent. If someone has for example fear of needles or is not comfortable with it or is not suitable to receive acupuncture treatment, I will not use this technique.

I find that acupuncture is a very good adjunct to osteopathic treatments and rehabilitation.

–          It has helped many of my patients deal with pain and the lack of sleep and anxiety associated with it. In other words, many patients have slept better, had less pain and felt calmer following acupuncture treatments. As a result, they had an increased chance to recover faster from their injuries as most of the healing mechanisms are stimulated at night. Indeed, it has been shown that acupuncture has central effects. These encompass analgesia and pain perception modification, which ultimately improve the patient’s sleep quality and resolve anxiety. Acupuncture also has a local effect on pain.

–          Additionally, many of my patients felt that the use of acupuncture in addition to the treatment resulted in long lasting beneficial effects on their various ailments. Indeed, acupuncture has local effects, such as the local release of endorphins resulting in decrease of local pain and stimulation of specific fibres, which in turn produce local vasodilatation and affect local immune responses. In other words, acupuncture stimulates healing and blood flow which also enhance healing of the local tissues.

Adding acupuncture to my treatments has allowed my patients:

  • To sleep better
  • Feel less anxious
  • Decrease their pain
  • Increase blood flow and enhance local immune response so they heal faster
  • Realign the muscle fibres properly so that muscles function better
  • Very good results for active trigger points

Most of my patients really like it and look forward to it. Some are less keen but they acknowledge that it works in many instances. Here are some common conditions that I treat using acupuncture:

Tennis elbow
Sciatica
Prolapsed discs
Achilles tendinitis
Cervicogenic headaches
Muscle spasm all over the body (e.g. tight neck, tight back, tight hamstrings)
Arthritic joints, hip OA, knee OA
Musculoskeletal pain
Golfers elbow
Carpal tunnel
Impingement syndrome
Thoracic outlet syndrome
Frozen shoulder
Trapped nerves…..

Would you like to try acupuncture? Book in for your visit today and we can chat about whether it will be the right treatment for you.  

Keep up the diet – Tips

1- When you go out for a drink: in addition of your alcoholic drink always order water and make sure that you drink more water than alcohol.

2- If you are brave and have decided that you are not going to drink alcohol at all, but you do not want to feel pressure from your peers: drink sparkling water and say it is G&T. People will finally leave you alone.

3- If your friends are telling you that you are looking great and that you should stop dieting, do not listen to them if you have not reached your target.

4- If you are invited for tea and your friends insist on giving cakes, sweets and other things that you know are going to slow down your weight loss, just explain that you are careful about your health and that you are watching your sugar levels.

5- Someone told me this trick, which I have never used, but may become handy. Before your friends serve you cake, just say you just had a snack and you would be really happy to take the cake home to taste it. Then taste a bite but share it with your kids or partner or eat it in the morning when it has the least consequences.

6- Eat in small plates: it helps reducing portions.

7- Make sure that you do not eat in front of the TV or in front or the computer. Eat at the table and “listen” to your body. The minute you feel full: stop eating.

8- Each time you want to snack as you open the packet of crisps, of chocolate, etc., think: WHY? Am I hungry? Am I upset? Am I thirsty? Why? and then rethink of your target and ask yourself if it is worth slowing or stopping your slimming process.

9- Book a consultation with a qualified nutritionist. she will give you the best advice in term of what you should eat, portion, when, etc.

10- And finally: DO NOT GIVE UP