Author: 360bodyfitm

The Need To Know – DRY NEEDLING

The Need To Know – DRY NEEDLING

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What is Dry Needling?
Dry Needling is a treatment used by bodyworkers that involves the insertion of a thin needle being pushed through the skin to stimulate the healing process of soft tissues such as, muscle “trigger points”, fascia, tendons and ligaments.
It is called dry needling to differentiate from wet needling, which involves the injection of an agent

Why Dry needling?
Sometimes these trigger points, also known as hard ‘knots’ can cause pain to a larger area of the body, therefore making it hard to perform everyday tasks because the pain can radiate to nearby areas of the body.
Dry needling has fast and instant results. By inserting a needle into the trigger point this creates a positive electrical and chemical communication response that takes place in our nervous system. When there is a ‘twitch’ response, the muscle fibers in that area relax, circulation improves and inflammation is reduced.
This being said the most common desired result of dry needling is pain relief, reduced muscle tension and improved movement.

Does it hurt?
To be honest, it can be uncomfortable, but only when you’re not use to it!
When it comes to needles, most people are afraid of the sensation of the needle piercing the skin, However, this is barely felt because of how fine the needle is.
Dry Needling is not the type of discomfort you might think. The aim is to get a twitch response and this is usually followed by a reflexive relaxation in the muscle (the aim of the game) this twitch response can feel like a cramp or a deep throb but usually dulls within a couple of seconds.

What is the difference between dry needling and acupuncture?
Dry needling is not acupuncture but they do use the same tool; a solid needle filament.

Dry needling is a part of modern western medicine principles and focuses on stimulating a specific trigger point that is leading to pain, discomfort and disability. Acupuncture is a practiced based on traditional Chinese medicine that focuses on the flow of energy around the body and its organs with intent to unblock energy meridians and help create balance with the body.

How To Stay Healthy This Christmas

How To Stay Healthy This Christmas

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It’s that special time of year again where drinking, socializing at parties and getting excited about indulging in Christmas ham, pavlova, prawns, pudding, gingerbread cookies, Granny’s trifle and more booze take us to the point we need a nap.
It starts at the work Christmas shows and ends shortly after new year’s.
It’s such a delicious cycle!

However, the Christmas and New Year’s holiday season doesn’t mean you have to forget about your healthy diet and you don’t have to miss out on all that Christmas food you love either!

** Keep exercising
This one sounds obvious but most people stop their exercise routine while holidaying. 30 minutes of exercise is enough to help burn of some of those extra calories your indulging in and will keep up your metabolism. Stick to exercising the days you set for yourself and keep the routine. My best tip for this is to get it done early!

** Portion control
Enjoy what you want to eat, but don’t go crazy with the amount of deliciously bad food.
My philosophy around nutrition is all about balance and moderation, try to stick to the 80/20 % rule. Eat as healthy as possible for 80% of the time and enjoy and indulge the other 20% of the time. After all your overall nutrition and well being won’t be ruined by a couple of weeks of holiday eating.

Eat something healthy before you go. This way you’re partially full and won’t have that hungry belly sending you go back for seconds and thirds of those Christmas rum balls.

** Drink plenty of water
We already know there are plenty of reasons to be drinking more water daily no matter what season it is.
But sticking with the holiday theme, alcohol dehydrates you, and hangovers are the worst! Include plenty of water with your favourite refreshments to help you stay hydrated. Drinking plenty of water can also boost your immune system, increase your metabolism and help you feel fuller for longer.

HAPPY HOLIDAYS!
Embrace, Relax and Enjoy!

Do you feel the tension building up in your shoulders?

Do you feel the tension building up in your shoulders?

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Stress relief is one of the first benefits that comes to mind when thinking of massage therapy. Stress affects more than just your mind and so massage is a crucial component for anyone who is wanting to accomplish a healthier lifestyle. Read more →

Paleo Banana Cake

Paleo Banana Cake

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I’m all about the healthy baking and I’ve tried quite a few paleo/raw/clean recipes in the last 5 years but this would have to be one of the simplest banana recipe by far! plus its quite cost effective compared to a lot of other recipes around. Read more →

HIIT Your Workout

HIIT Your Workout

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FAST – HIGH INTENSITY – FAT BURNING

Yep, you got it! TABATA training. This is one of my go to types of training when I want to get a sweat up fast, when I’m just really time poor but still want to be able to squeeze in a solid workout or, to be honest, I use it at least 2 times a week during my usual split weights routine to add some quick cardio.

Probably unlikely, but for those of you who haven’t heard of Tabata training and don’t know what I’m talking about, here’s a quick explanation. Tabata is High-intensity interval training (HIIT). It normally only requires one exercise at ultra-high intensity for 20 seconds with 10 seconds of rest for a total of 8 rounds or 4 minutes.

This type of training is one of my favourites because it’s so versatile! Although the definition is you only need one exercise, you can create a Tabata workout from a whole cluster of strength and aerobic exercises

GETTING  YOU STARTED

Here are some quick variations to add into your fitness routine.

Burpees
20 seconds work
10 seconds rest
*Repeat for 8 rounds

Rower/spin bike/running sprints
40 seconds work
20 seconds rest
*Repeat for 4 rounds

Push ups
20 seconds work
10 seconds rest

Jump squats
20 seconds work
10 seconds rest
*Alternate push ups and jump squats and repeat for 16 rounds or 8 minutes all up.

Some more combinations you might like are Thrusters + Skipping or Lunges + Leg raises. Start to make your own up. Play around with different strength exercises or a combination of exercises, strength or cardio.

ENJOY YOUR FAT BURNING WORKOUT!!

Do you need help with learning different types of exercises to work into your Tabata training? Book in a personal training session with 360BodyFit today and learn everything you need to know about this style of training.

Knead Pain Relief

Knead Pain Relief

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Apart from being the go to when pampering yourself, massage can aid your mental and physical well-being, and is commonly considered to be a medically beneficial practice.

Massage is more than a luxury, it has real health benefits!

Massage has been used in just about every culture in history to relieve pain. From an early age, we learn that the touch of a hand can ease pain, for example a toddler will instinctively rub a ‘sore spot’.

It is widely known that a good rub-down will help to relieve pain of overworked, tight, stressed muscles. But massage can also ease pain for a variety of types and different levels of discomfort, including chronic pain, arthritis pain, headaches, pain related to fibromyalgia as well as pain caused from cancer or its treatment.

Massage will ease and eliminate pain in many ways. First off, it will increase blood and lymph circulation to sore, stiff muscles and joints. This extra circulation can enhance the delivery of oxygen and nutrients to muscle cells which will aid in the muscle tissues to function more efficiently. More efficient functioning leads to the elimination of waste products and may boost the absorption of excess fluids and reduce swelling in soft tissues. As a result of having relaxed and less swollen muscles massage can also help to reduce pain related to nerve compression.

During a massage there is a release of Endorphins, which is the body’s natural production of pain relief so for people suffering with arthritis or fibromyalgia regular massage can have a positive impact.

So if its pain relief you’re after BOOK YOUR MASSAGE TODAY!

Start the Healthier You Today

Start the Healthier You Today

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That’s the question often asked and then followed by a lot of excuses as to why becoming a fitter, healthier you just can’t happen right now. You look at everyone else around you hitting the health buzz and your inspired, slightly jealous but not yet motivated. You tell yourself after the long weekend coming up you’ll jump on the ‘healthy’ bandwagon. That weekend comes and goes, you’ve once again worked 40+ hours and you keep putting it off as your busy schedule doesn’t allow you to make all these drastic changes to your life so you do nothing, change nothing.

IS THIS YOU?

Your first step is to simply change the way you’re thinking and just start. Start today, and the next day. If it all goes to shit one day for whatever reason you start again tomorrow and learn to find balance and routine.

Most importantly with your busy life schedule you start small. Beginning SOME healthy habits is better than having none at all!

Okay so you’ve committed to making a change today. Where to now?

You need to figure out what exact result you’re after.

Lose weight?
Tone up and get rid of those flabby bits?
Have more energy for your day to day life?

Now from here decide if you need to head to the gym that is around the corner from your house or work to start hitting the weights to tone and trim.

Or decide what changes can you make to your diet this week that will help working towards a healthier you.

You may simply look at your work schedule for the week and commit to how many, and what day/times you are going to head outside for a walk or run to burn those extra calories.

GO YOU! GREAT START!

Try to change something new each week. These small changes just become a part of your day to day life and help you to form good habits that will stick.