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CRYOTHERAPY, FLOATING & COMPRESSION THERAPY: KOA RECOVERY

Recently,I was fortunate enough to visit Koa Recovery, a beautiful and intriguing wellbeing clinic located in Waterloo, Sydney. It’s not simply your typical, massage, facial, sauna space, but rather a place you can freeze, get squeezed, and float! Among many other therapies. The space is fresh and uplifting and the staff are incredibly friendly and knowledgeable – which is great, because I had 100s of questions! Whilst I was there, I tried three therapies, Cryotherapy, NormaTec Compression Therapy and the Float Tank. Here is a little about each:

Cryotherapy is a treatment whereby skin is exposed to temperatures below zero for up to 3 minutes! Sounds extreme, I know, so why would one do this? Having always wanted to try cryotherapy since hearing about it, and reading of the benefits of cold exposure from the likes of Whim Hoff, I was pretty excited to give it a go. Cryo has a host of benefits including improved oxygen and nutrient circulation, increased collagen production and metabolism boosting (you burn 800 calories from just this 3 mins of exposure!). More than that, it actually is a powerful healing mechanism for injuries as well as general athletic recovery. It promotes pain reduction and your bodies anti-inflammatory responses, whilst helping to flush toxins from the skin, muscle tissue and joints. Worthwhile for such a short time-frame of shivering! I was petrified at first, as I am very cold sensitive, but the fact that Shaun talked me through it, and that you keep your head out of the cold made it manageable. The feeling once you walk out (robed) is unlike anything else. My skin was tingly, my body felt invigorated yet relaxed, and pain was already minimised.

NormaTec Compression Therapy is basically inflatable boots you put on, all the way up your legs, and sit there as they tighten and loosen around you in a very soothing rhythm. No pain is experience, rather increased and decreased pressure. It’s sort of like a limb massage, and is used to reduce muscle soreness, speed recovery time, assist lymphatic drainage (note, you might need to pee right after!) and reduce fluid retention. I didn’t expect much from this but actually really loved it! I get very sore legs and I felt extremely light afterward.

The float tank is the ultimate in relaxation. I highly recommend booking this for the end of your treatments. You will literally float out of there! The floating takes place in luxurious, soundproof pods filled with magnesium rich water filled with 100% naturally mined, pharmaceutical grade, therapeutic epsom salts. There is so much salt in there, the moment you lay back you feel your weight carried by the water. Not only is magnesium beneficial to muscle recovery, the simple act of floating, feeling weightless and the mineral-rich salts, makes this a number one stress relieving activity, in my opinion. Definitely succumb to the urge to snooze!

All in all, I loved my experience at Koa, and although a pricey activity, I think I could definitely reward myself with it from time-to-time. If you are suffering from a chronic injury or condition (there is some evidence around cryotherapy for autoimmune conditions such as rheumatoid arthritis and MS), it is definitely worthwhile exploring regularly.

I hope you found this post helpful, please let me know if you have any questions I haven’t covered. And let me know what you think of any of these treatments if you’ve tried them yourself?!

In health,

Sami

xx

6 Weeks To Sexy Program: What I learned, What I most Enjoyed

So by now you must be thinking, I thought she was doing 6 weeks to sexy, not 18 weeks?! It’s true, I have totally become hooked on this program, and have carried it through to the 3 month mark. Whilst my first two programs really saw me commit to the 5 days a week workouts, this last one I have been nursing an old back injury, and focusing on more pilates, walking, yoga and Physio exercises. However, as I will explain below, each 6 weeks taught me something different about myself and my body, and I guess that is just realistic and reflective of life in general. We can’t be perfect, things come up – emotionally, work-wise and physically – and at the end of the day you have to do what is right for you at that point in time. I have seriously loved every single workout throughout this program, and can’t wait to share with you what I have learned, and what I have most enjoyed!

What I have learned:

  1. Appetite increase – I get much hungrier when I am working out intensely, and need to ensure I fuel my body properly. For this, smoothies have been a dream – and I never have more protein than a 3-4:1 carb:protein ratio. I’ll make myself a turmeric latte for afterward, and that would hold me over to a mid-morning snack which I now always need!
  2. Listen to my body – In terms of hunger, energy and injury it is so important to listen to your body. It will repay you, and it will also catch up to you if you don’t! Even when it didn’t feel right to train, I still took care of myself in some way- whether it was a rest day or I chose to move my body in a different way (walking, yoga, pilates, Physio exercises).
  3. It’s about frame of mind – set the goals you wish to achieve and focus on them every day. I can tell the difference in my attendance and performance the weeks I said to myself (and out loud) that I was going to smash every day of that week. You make less excuses and you make the time to see it through- whether it be setting your alarm, a reminder on your phone, telling a partner or friend of your intention, packing your bag etc. etc. being in the right frame of mind get’s you to training every  day and pushes you to do your best.
  4. Overall energy boost – my gosh I have so much energy lately!  I really have no energy crashes, and I attribute it to working out daily and eating accordingly. Exercise should invigorate you, if it doesn’t, it might be worthwhile to speak to a practitioner about your adrenal health.
  5. Increased water consumption – this might be a silly one but I have also never drank more water and I feel like the combo of this, plus sweating daily, has really helped my skin.
  6. It’s not about what you weigh, but rather how you feel. I made the decision to not weigh myself as I went along, as I didn’t want any old insecurities to creep back in. I also now know how it is your body composition that often changes most, and that might not see a shift on the scales. 6W2S is very intent on letting you know this, with weekly emails and info regarding muscle, body fat and overall weight. As we get measured in a variety of ways at the start of each program (InBody Scan showing body fat percentage and muscle mass etc., body measurements, and strength capabilities), having this 6 week weigh-in is all you need. I also love how it is not simply weight, but rather, there are so many ways to track progress!

What I have most enjoyed:

  1. Having a solid routine, and taking the thought piece out of the exercise equation! This might sound silly, but choosing what to do each day can be stressful, and ensuring you have carved out the time to do it can be challenging! With 6W2S- I just get up and go and have someone tell me what to do 🙂
  2. Blake has a few “tests” he runs throughout the programs whereby he times you going through the session – without a doubt, I constantly bettered myself every time I was re-tested, showing me how much stronger and fitter I was becoming.
  3. Being outdoors for the most part, especially our once-a-week at Bondi. Sunrises always make a workout that much more rewarding and set a beautiful calming, energising tone to the day.
  4. The crew – the girls and trainers are the best of the best, and really motivate, inspire and make it all the more enjoyable turning up each morning. Not to mention the support and community generated through external activities and events and the FB set up each and every program.
  5. Feeling like my body has moved sufficiently each and every day – for someone that is seriously desk-bound either blogging or seeing clients, it can be challenging to get the 10K steps in we should all be aiming for. Whilst I still make a conscious effort to take breaks and walk around, these morning sessions ensure that I have moved my body daily to counteract the hours of computer-time.
  6. The results! Whether it be a more positive mindset, cleaner eating patterns, weight-loss, increased muscle mass, commitment, or hitting new goals, each 6 weeks actually offered me something new. The first one I was most committed to and saw the most physical progress, the second was all about new goals in fitness and strength and this third has been about mindset and listening to my body (due to my injury). Overall within the 3 months I’ve seen a significant drop in body fat %, comparable for what I had to loose, and am really happy with my overall results.

Yoga for Mental Clarity & Focus

Yoga is not simply a workout. It can (and should) be used for a variety of therapeutic benefits, physical and emotional. What’s more, you don’t necessarily need one hour, a yoga studio or a teacher to reap the benefits of yoga. Try these four poses to clear your mind, enhance focus and foster new energy and ideas. In each of these poses, remember that connecting to the breath is key. Hold each posture for 6 or more deep breaths, and feel your energy shift.

Childs pose with a “twist”

Everyone love’s childs pose, but instead of simply resting on your forehead, try to roll side-to-side across the brow, or the third eye. This gives your face a little massage, relieving tension, and stimulating blood flow to this area. The third eye-centre is the space associated with your intuition, an important part of the body to tap into when making decisions! Forward bending is also known to relieve stress and stop that endless flow of thoughts. Sink into the posture, rock back and forth, surrender to your thoughts and enjoy.

Warrior II

A strong pose, often overlooked, Warrior II opens the chest, lungs, shoulders and hips. Taking this pose, you must open up your arms, bend into your front leg and remain tall. Symbolically, this could mean opening up your heart and/or mind to possibilities, opportunities or ideas. Your eyes pierce out in front of you over the fingertips, as you keep a soft but steady gaze. Gaze with purpose, open the body with conviction. This is a stamina building posture that will bring confidence to your decisions.

Tree Pose

Keeping your feet firmly rooted into the ground beneath you, taking tree pose is not only a balancing asana but also a strengthening one. You use the muscles in your feet, ankles and core and a focused gaze to stabilise yourself.  It is both invigorating for the body and tranquil for the mind. Find self-esteem, focus and strength in tree pose, and take these qualities into your day.

 

Crow Pose

Crow pose is usually the first arm balance we learn in yoga. Arm balances are a fantastic way to cultivate inner focus and concentration. Shifting your weight forward, use the strength of your wrists, arms and core to lift rather than fall. Focus is very important here, and you will find that it comes quite naturally as you try to remain in flight. What’s more, the inversion increases blood flow to your face, encouraging fresh energy and invigorating the mind. Overcome fear as you take your feet off the ground one-by-one, and trust your body and the present moment as you fly in crow!

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