Functional Physio: Why Prehab?

Have you got an upcoming surgery or recent change in health that will require intensive treatment? Maybe you should strongly consider the concept of Prehab and how it could benefit your recovery.

What is prehab?

Prehab is rehabilitation performed before your surgery or to prevent injuries in high-risk activities. A regime of planned exercise ideally 6 weeks before the event has been academically proven to improve post-operative function, minimise time to return to normal activities and improve the recovery process. 

Your prehab professional can assess how much help you need currently and after surgery, set a plan for hospital discharge (a great way to manage any pre-op anxieties), improve strength and conditioning and help practise with any walking aids or movement restrictions.  

Conditions that benefit from prehab and following rehabilitation include joint replacements especially in the elderly, cardiac conditions, general surgical, cancer diagnosis and athletes or high level sports that carry a known risk of injuries during a game/ season.

My Mum’s knee prehab

After ongoing complaining about knee pain (and lack of family sympathy) I finally conceded that Mum should go for an MRI. 

As it turns out, she wasn’t making it up! Imaging revealed a meniscus tear with a cyst (associated with larger tears) but otherwise very healthy cartilage and ligaments (not bad for a sixty year old knee!). Small meniscus tears on the outer edges sometimes heal, but as they get larger and towards the centre the likelihood of this decreases due to poor blood supply. 

The next step is a referral to an orthopaedic surgeon, but first, let the prehab begin!

The main aim is to build quadriceps, hamstrings and glute strength, bulk and awareness. After surgery, pain and inflammation decreases your ability to contract surrounding muscles and leads to wasting and compromised control. In mum’s program we try and combine a mix of exercises that produce co-contraction or emphasise the three types of muscle contractions (isometric, eccentric and concentric). 

We have maintained overall strength and fitness with boxing and short runs on a straight track against a thick resistance band. Avoiding pivoting at the knee, bending the knee past 90 degrees especially with weights is essential to avoid aggravating the current injury. A tear with a cyst can compromise the cartilage of the knee joint with repetitive irritation so a professionally planned program is essential for prehab programs.  

To see more from Functional Physio please follow us on FB @functionalphysioqld or Instagram @functionalphysio.

Email courtneybuckley.massage@outlook.com or phone/text 0448131617

Accelerate Health and Performance: Fat Shaming and Skinny Shaming Isn't a Thing... You're Probably Just a Jerk

WARNING: This is a bit of a rant that brewed for a while and reared its ugly head so it was updated accordingly. There are some rude words throughout. I, personally, feel it is warranted. I don’t mean to offend but punches will not be pulled.

Yesterday morning my friend, client and the big cheese of Sunny Coast Health & Fitness, Kylie, witnessed two women behaving absolutely abhorrently, ridiculing another female who was busting her arse climbing Mount Coolum. Suffice to say there was fitness and size differences between the two culprits and their victim.

These two people thought they were within their rights to take photos of this lady and openly laugh at her...because she was out and about doing her best. Trying to better improve her health and fitness, trying to change her circumstance, trying to go about living her life. When Kylie told me what had gone down I saw....whatever colour is beyond red.
I can’t fucking stand this shit and I knew I had to dig out this blog and revive it two years after its original release.

I’m going to throw something out there and it’s going to piss some people off…I don’t care one bit. Sadly, it needs to be said far too often. Here and now, I’m going to be one who says it, again. If you don’t like what I have to say then there’s a good chance that you’re probably guilty of exactly what I’m talking about – have a good hard look at yourself and sort your shit out. I mean no offence I just think what you’re doing is really shit and you’re only bringing more shit upon yourself as a result of your nastiness.

Stop Categorising Being An Arsehole Into Names Like ‘Fat Shaming’ And ‘Skinny Shaming’.

It’ the 21st Century for fucks sake!? It’s not about fat or skinny it’s about people. You’re a person, he’s a person, and she’s a person...not a fat person, not a skinny person...a person.
STOP sharing photos online with sayings like…

“Real men want something to hold onto, not a stick”

“Skinny girls look good in clothes. Curvy girls look better naked.”

“Slim girls look good in clothes. Fit girls look good naked.”

FUCK OFF. It is nobody’s right to ridicule anyone for their appearance. ANYONE!

And the insane thing is that people now think that it’s ok to ‘skinny shame’ people because ‘fat’ people have been the victims for so long.

For FAR too long overweight people were the victims of horrible insensitivity. In TV and Movies they still are. It’s WRONG…but if you think that gives you the right to turn the tables on ‘skinny’ people, I’ve got news for you...Making someone else feel shit about themselves doesn’t undo all the horrible things that have been said to you and it won’t stop the chances of it happening in the future. It just makes you an arsehole too.

Meghan Trainor is a prime example of just how far we’ve gone wrong on this front. Her recorded company should be ashamed of recording her bullshit if they weren’t too bust counting $100 bills.

This is not empowering. This is just as degrading as a slim woman calling you “fat”. Don’t be a hypocrite. Being proud of yourself does not require questioning someone else’s worth. It only shows that you really don’t value yourself all that highly at all.

Is this ok because it’s guy? Fuck no. He’s still a person!

Skinny girls are beautiful too. Beauty is an opinion, not a defined any specific quality. Beauty is in the eye of the beholder. Some men are attracted to curvy women. Some aren’t. That’s ok. Some are attracted to women with no curves. Some aren’t. That’s ok too. What isn’t ok is for you to make someone feel less attractive because they don’t have the same body shape as you. What isn’t ok is when you to imply that someone is less of a man for the woman that he is attracted to
.

And this…when you’re using a horrible disease like Anorexia Nervosa to make yourself feel better…why not go to a kids cancer ward and poke fun at them too?

I’m not defined by my size and shape and I’m not defined by the size and shape of the woman I am attracted to. In part, I am defined by the woman I married. I’m happy to say that she is an incredible woman. Her qualities as a person stretch far beyond her physical appearance. Her size and shape is not the reason I married her…to me she’s a total babe but that is not why I married her. She is a kind, caring, compassionate woman who is an amazing mother. If she was a size 4 or a size 40 she would still be all those things.

But it’s not just Women who need to stop hammering each other in this way. Women need to ease up on Men, Men need to ease up on Women and Men need to ease up on other Men. 

I can’t grow a beard and I don’t want tattoos. I still have a penis though. I’m as much of a man as this guy…

And don’t for one second sit there and say ‘Oh...he’s a Personal Trainer, it’s easy for him.’ You haven’t got a clue! As a Personal Trainer I’m held to the highest and most bullshit of all aesthetic standards!
“When you see a Personal Trainer who needs a Personal Trainer”
Ever heard or read that? I’ve had it said to me and written about me.
My job as a Personal Trainer is to provide that training programs and nutritional guidance to my clients to achieve their goals...nothing more.
I’m not a model, I’m not a body builder, I’m not professional athlete.
I’m a guy with a burning desire to help people live a happy and fulfilling life with the understanding of the human body I was blessed with and worked my arse off to develop.

I could look like this guy...that doesn’t impact my ability to be a great (and modest) trainer with a large client base of very happy, healthy men and women of all ages, shapes, sizes and needs.
It’s 2017. It’s time that we stop defining what a “real man” is and what a “real woman” is and start letting people define themselves by the sort of man and woman they choose to be and the actions they are responsible for.

I truly hope the two arseholes that Kylie encountered read this. I truly hope they feel like jerks. They acted like jerks. But they can change, they can learn and they can never do it again. They can leave that identity behind and bring value to their world in the future.

To the victim of this hideous bullshit...I hope you read this too. MAD PROPS TO YOU SISTER! Congratulations on doing something good for you and your world! You’re welcome in my gym anytime! Hell, I’d love to just buy you a cup of coffee and have a chat...I really like coffee. But please, don’t be disheartened. The arseholes of the world are outnumbered...the majority of us love you and are behind you all the way!

To all men and women…
Our self-worth and character is defined by what we contribute to the lives of the people around us and to the world – not what we look like or the size of our pants. 
So do you contribute puppies, memes and ice cold beers to the lives of the people around you or shins kicked on towballs, bindy eyes and paper cuts?

Mitchell Knight
Accelerate Health and Performance
Facebook: https://www.facebook.com/acceleratehealthandperformance/
Instagram: @mitchellknightpt @acceleratehealthandperformance

Guest Blogger: Rhys Greedy: Kilimanjaro for the Kids

Firstly, a big thankyou to SCHF for giving me the opportunity to contribute to their page and tell a little more of the story behind my current project, Kilimanjaro for the Kids. Although the start of this journey only dates back to September last year, it has been an overwhelming response and action plan by all involved over the past 8 months for this campaign to get to where it is now. But to start from the beginning....

Rhys in the French Alps, 2015

July 2015 – I had just returned back into Australia from an expedition in the French Alps, in which I successfully reached the summit of Mont Blanc at 4810m elevation. A personal tick off the bucket list yes, but also in the process of training for this feat had managed to raise almost $15,000 towards Lymphoma Australia, an organisation close to me as I personally battled Hodgkin Lymphoma back in 2009. I could feel that within myself, something felt quite lost as the weeks progressed following the conclusion of this campaign and also the physical challenge of the climb, which was almost a 12 month preparation (including a 3 week trip to Nepal to try and accustom my body to the symptoms of altitude and extreme cold etc). It was hard to find any sort of motivation going from 100-0 and after such a publicised effort had reached its end all of a sudden. With the help of good friend and then PT out of Goodlife Health Club Caloundra, Ryan O’Neil, I took part in a 6 week challenge to try and find my mojo. To be honest it had little effect on me, I should have been pleased about the drop in body fat percentage (6.5%) and strength maintained in the gym, however for me these are goals that provide little to no satisfaction in the bigger picture. I have never been one to want to train just to look the part, if there is no genuine level of fitness behind it then what is the point? That may offend some, but I had a complete mind switch following my cancer diagnosis and have strived to push myself physically in areas of training that the norm don’t like to take part in, not just aim to achieve muscle hypertrophy and an ego boost.

September 2015 – At this point, I was smack bang in the middle of my toughest uni semester as a studying paramedic student, and also still trying to find the desire I so easily maintained for an extended period during my Trek Towards a Cure Campaign. At around the same time, a few mates and I started to toss up the idea of locking in a trip together for 2016. It was nice to have this conversation, travelling solo over to Europe to tackle what I did would have been so much more enjoyable with someone else. The conversation quickly turned to Africa, and more specifically Mount Kilimanjaro. At 5895m, it is the highest peak on the continent, 1 of the 7 summits, and the tallest free standing mountain on earth. To explain that, Kili is not part of any mountain range, such as the Himalayas or the Andes, so its height stands alone. 4 guys (including myself) began to nut out availability and possible companies to lock the trip in through, however a much more important element of the trip came into conversation, and that was to find a local charity to coincide with what we intended to achieve. I set out to find a suitable someone/group/organisation to team up with and make this experience more worthwhile, rather than to just come back with personal satisfaction of conquering another mountain. For some reason, I was drawn to walk through the doors of Nambour General Hospital one day and seek out a ward to offer my assistance with a fundraising effort. Initially, the idea of sticking with the theme of cancer and assisting those who I knew all too well were going through seemed appropriate. However on my way to the oncology ward, my eyes caught a sign reading ‘Ward 2F West – Paediatrics’.

Meeting some of the kids at Ward 2F West, Nambour Hospital

I straight away changed direction and headed over to this ward; and entering the doors with a hat on backwards, singlet and board shorts the first glance a nurse gave me didn’t exactly give off a good first impression! A brief conversation followed, and I was met with more surprised and confused looks as I described my intentions of going to Africa to trek up a mountain, and raising enough money to upgrade some of the electronics gear in the ward and also give them a boost in the funds that are utilised for music, yoga and other therapies for the young patients. From there I was linked up with Sunshine Coast Wishlist Foundation, who have played an integral part in providing for Ward 2F West, and I guess the rest is history! Fast forward to this point now and all that was a simple idea has blown out into a Sunshine Coast wide community effort. The number of local businesses that jumped on board from the moment I first released a video displaying my intentions has been very humbling; from having a donations tin on the counter to hosting an event. Awareness through social media and also local media (92.7 Mix FM, WIN News and Sunshine Coast Daily) has helped spread the word and increase the number of donations tenfold. A result of this was the opportunity months in advance to walk through the doors of the ward and surprise the staff and young patients with everything that I had originally set out to donate to them. A 58 inch LCD TV, Xbox One console with games and extra controller, 10 portable DVD players and 50 DVD’s, 10 Samsung Galaxy Tablets which are in the process of getting 12 months WiFi access within the ward, plus more! And it doesn’t stop there, with more money rolling in and a few more events on the way, I also intend to present the Ward with a $10,000 cheque to boost the funds for what I previously mentioned. As time has gone on with this campaign, during certain periods I have become quite emotional in seeing how close the community bands together to help those in need.

One of the many community fundraising efforts, Mt Coolum Climb organised by Kai Chase

This isn’t a ploy to have myself placed on a pedestal or be seen as some sort of hero, I am simply abiding by the saying ‘you haven’t lived until you have given something to someone who can never repay you’. The motives behind this campaign strike far deeper than just the smiles on faces when I surprised the ward with all of those goods, or receiving a hug or handshake from a complete stranger who have been following this journey. It’s a character building stepping stone that I feel has been needed in my life for a long time. I very easily shook off my own diagnosis of Hodgkin Lymphoma in 2009 when deemed in remission, returned to work in the Army and thought nothing of how my position could benefit others, and reach out to those in similar circumstances who would get so much hope out of someone like me telling them ‘you are going to get through this’. Walking the Kokoda Trail in 2014, I had a sudden desire to want to return from that trip and make a difference in people’s lives, and that’s exactly how I have tried to live, that’s right live not exist, my life since then. Once this journey wraps up, I have no doubt in the near future another one will be planned for next year or the following, a simple combination of a physical challenge and a local initiative, it sure can create waves.

In terms of physical preparation, I am always one that would rather be over prepared for a physical challenge such as Mount Kilimanjaro, than not. I began my first training steps in November, and have progressed to the point now where a personal 12 week program I am almost through will see my body in the best shape of its life for the challenge to be undertaken. I am often asked what is required physically to ensure success on these sorts of ventures, and to me it’s very simple, lungs and legs. Strengthening lower limb and respiratory endurance has been key in my training program week to week; with a range of HIIT sessions, hill sprints, pack marches with elevation mask, leg isolation workouts, and soft sand endurance sessions all involved. Keeping on top of the mental battle during my training has proved crucial, like anyone I sometimes have doubts creeping in and its necessary to shake those thoughts. My trainer and mentor out of Tribal MMA, Paul Birch, has been a pivotal part in keeping my head in the game. I can’t thank him enough for picking out when things for me feel too hard with this campaign, and always reminding me why I am doing it….. ‘For the Kids’…

Rhys and his mentor Paul Birch from Tribal MMA

The remaining 9 weeks of Kilimanjaro for the Kids will see hopefully a big boost in the ever growing pool of funds that have been coming in since the donations link was created. I thank everyone from the bottom of my heart of their generosity, by seeing face to face within the ward the happiness that has been brought through those precious funds. On July 2nd, myself and 6 others will start the journey over to Tanzania, where 5895m of harsh terrain, extreme temperatures and high altitude awaits. I have no doubt the success of that summit will be brought on not by personal strengths or goals, but having the bigger picture of standing at the top and holding up our banner to represent the Coast’s youngest patients and the fulfilling 10 months that began with only a small idea…

Rhys Greedy
#KilimanjarofortheKids

GUEST BLOGGER: Rob Wallace

Let me introduce myself... My name is Rob Wallace and I love to run! I'm 26years of age and spend a lot of my time outside of work trail running through the Sunshine Coast hinterland around Mapleton and Glasshouse. I am relatively new to the Sunshine Coast, growing up in the suburbs of Brisbane. I decided to call the Sunshine Coast home in the beginning months of 2015, and have never looked back.
The words ‘a lot can happen in 12 months’ couldn't be any more true. I began my fitness journey around September 2013 weighing in at 110kg.
Quickly finding a passion for running and healthy living I found myself changing, my attitude became positive and my days filled with more purpose and my image became more acceptable to my own self.
It started off as a selfish movement wanting to be happier and well....just wanting change.
You can read my full story here:
http://www.mizuno.com.au/running/blog/rob-wallace-from-overweight-unhappy-to-the-blackall-100-ultra-marathon/

Since relocating Maroochydore has become my running paradise! The early mornings watching the sunrise over the water. The many others training on Alex Headland hill, the runners and walkers scattered throughout the coastline. The vibe of this place has sucked me right in!
Loving the coast has become such an easy thing to do, you get the full package here. Weekdays are filled with routine training runs along the water, strength and conditioning gym 2 to 3 times a week followed by a full weekend of just being outside. The beaches are beautiful and the mountains around are a privilege to climb, the water around has plenty of places to explore on the kayak and I'm still on the hunt for that perfect fishing spot ;)
Inspiration doesn't fall short on the coast, I have been lucky enough to be involved in some great community running groups in Maroochydore and Nambour. The people at these clubs have become my Coast family seeing many rise from struggling to run 1km to signing up for a half marathon 5months down the track.
We all get together each week to help one another to achieve our next best. We would love everyone to come along and give it a shot! Monday nights 6pm Jetts Nambour or come down to Rebel Sports Maroochydore Wednesday 6pm and meet some pretty inspiring people. Also it's free :D

Facebook: Robskee Wallace
Instagram: @robskeewally

Jamie Milne Training: Why Run A Marathon?

Why run a marathon? I mean why even run full stop? Isn't it for mature adults? Over 60's? Or People desperately trying to lose weight and tailor in their birthday suits?

The catalyst for me, besides the actual awesomeness of simply traveling under your own steam, is something commonly attempted, which I like to do uncommonly well.

Running is a very powerful fusion of an aerobic and anaerobic antidepressant, created purely by donning your favourite fluro rubber-clad runners. Scurrying, striding or running swiftly wherever the moment may take you.

It’s like regularly going on a far out exploratory adventure; new horizons, new adventures experiences and emotions. You will often find numerous perspectives　and historically certain individuals may allegedly take alcohol or drugs for this self-centered journey, now a days you can just run.

Running brings challenges of various difficulties and degrees, this stands to be a large draw card for many and the cornerstone of my personal intrigue.

The peculiar thing about running, or journey running as I like to call it, is that longer distances and cumulative mileage creates an ever changing and ever evolving amazing journey.

It almost ALWAYS happens. In your own body, and within your very own mind.

Could there really be anything else more breath-taking and life changing?

You get to embark on a voyage to places where many others have never ever been, in which people fantasize about it but will never know how.

The cost? Nothing! A little discomfort, matched with a little of your time, in beautiful exchange for physiological unease and a potent injection of spiritual ecstasy.

Training for Ultra Marathons, or even just running with no purpose at all, reminds me the good days and the good times are always coming.

Natures natural anti-anxiety and antidepressant pill, prescribed in sweat and time.

Follow the link to check out our next adventure:

https://www.youtube.com/watch?v=kbEQxHM7ovM


Jamie
Jamie Milne Training
Facebook: https://www.facebook.com/jamiemilnetraining/
Instagram: JamieMilneTraining
Website: www.jamiemilnetraining.com
Email: jamiemilnetrainng@gmail.com


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