How to recover quickly after the London Marathon


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You’ve done it. All the training, the planning, the hard work and you’ve finally conquered the 26.2 miles of London’s 2018 marathon. Congratulations! Now here’s what you need to do to recover quickly from all of those post-running cramps, aches and sore muscles.

 

1. Elevate your legs

As soon as you’ve finished the race elevate your legs for around 10-12 minutes if you can. For example, if you can lie down and get a friend to hold your legs and gently (very very gently) shake them this will help to reduce lactic acid build up in your leg muscles.

 

2. Grab a recovery massage

Lots of runners get a massage after the London Marathon. If you are used to massages you may want to opt for a sports or deep tissue massage, however if you don’t have massages regularly we recommend a very light swedish or recovery massage. Again, this will help to relax your tense muscles, help your circulation and reduce any fluid build up..

Want to book a recovery or swedish massage? Book with one of our mobile massage therapists in London here

 

3. Stay hydrated

During the race you will lose a vast amount of water weight, so it’s important to replace these lost fluids by rehydrating your body. Always keep a water bottle by your side and ensure you are drinking little and often to avoid the risk of over hydrating.

 

4. Eat, eat and eat

Nutrition plays a huge part in your recovery after the London marathon. Ensure you replace all of the lost carbohydrates after the race and in the preceding days to help replenish your energy stores.

 

5. Ice bath

Athletes use cold therapy after intense sport and so should you. Get into an ice cold bath as soon as possible or apply a cold ice pack (with a towel wrapped around it) to your legs. You should spend approx. 8 minutes in the ice bath to ensure you’re getting the maximum benefits.

 

6. Take the day off work and sleep

The first night’s sleep after completing a marathon is the most uncomfortable, and you want to allow your body time to relax and recover properly. Going into work the next day will only make you feel worse and will prolong the recovery period. Take the day off and utilise the time to recover quicker!

 

7. Keep moving, try swimming!

Try to keep moving around the house the day after the London marathon and don’t sit down for too many long periods, as you need to keep your muscles active (gentle exercise is best to avoid the risk of injury). A couple of days after the London marathon try exercising in water. A light dynamic warm up in some water and a gentle swim is low impact and extremely helpful for your recovery.

 

8. Book another massage

After day 3 you should book in another massage for any persisting aches and pains. We recommend booking a deep tissue or sports massage at this stage as your body should be quickly recovering and your muscles should be feeling stronger and looser.

Want to book a deep tissue or sports massage? Book with one of our mobile massage therapists in London here

 

BodyPro has partnered with some of London’s best mobile massage therapists near you. At the time of writing this blog post, we currently cover the areas of: Aldgate, Angel, Balham, Barbican, Battersea, Bermondsey, Bethnal Green, Blackfriars, Brixton, Camberwell, Camden Town, Canary Wharf, Canonbury, Charing Cross, Chelsea, Chinatown, City of London, Clapham, Covent Garden, Dulwich, Finsbury Park, Fulham, Greenwich, Hackney, Haggerston, Hammersmith, Holborn, Hoxton, Islington, Kensington, Kings Cross, Knightsbridge, Lambeth, Lewisham, Limehouse, London Bridge, London Euston, Maida Vale, Mayfair, Mile End, Notting Hill, Old Street, Paddington, Pimlico, Putney, Shoreditch, Soho, Southwark, Stoke Newington, Tower Hamlets, Tower Hill, Victoria, Wandsworth, West Hampstead, Westminster and St James’s.

3 of the best apps for fitness and running in London


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If you’re an avid runner, training for the London marathon, or even a couch potato who wants to start running, it's no secret that combining different mobile apps will motivate and inspire you to improve your fitness. Here we look at 3 of the most popular apps runners use and why they are great if you want to go out for a run in London.

 

1. Spotify

Spotify is our #1 pick for music apps. Their mobile app is great for downloading popular music, recommending songs for you, sharing popular playlists from other runners, and easily allowing you to create your own playlist. Download all of your favourite workout songs onto one playlist and that will push you that extra mile during your runs.

We recommend: Spotify Premium. Free for 30 days, £4.99/month for students, £9.99/month for premium, £14.99/month for family.

 

2. Strava

Strava is your running GPS tracker. It’s one of the leading apps when it comes to tracking your runs, analysing your performance and discovering new routes across the local parks and roads in London. What we like the most is the ability to share our activity to friends and followers on the Strava feed. Unlock premium, set your goals and start running.

We recommend: Strava Premium, £5.99/month

 

3. Accuweather

As far as weather apps go this has to be up there as one of our favourites. When planning your runs you want a reliable weather app that’s going to tell you when it’s raining on an hourly basis. If you want to go even further download Accuweather. Accuweather goes beyond the temperature and likelihood of rainfall by giving users the “RealFeel” temperature. RealFeel uses multiple factors including the temperature, humidity, cloud cover, sun intensity, and wind to explain how hot it actually feels outside.

We recommend: Accuweather, Free

 

Feel like you need that extra bit of motivation to get fit? We have partnered with some of London’s best personal trainers who will help you improve your stamina and running ability. Check them out here.

 

BodyPro has partnered with some of London’s best personal trainers near you. At the time of writing this blog post, we currently cover the areas of: Aldgate, Angel, Balham, Barbican, Battersea, Bermondsey, Bethnal Green, Blackfriars, Brixton, Camberwell, Camden Town, Canary Wharf, Canonbury, Charing Cross, Chelsea, Chinatown, City of London, Clapham, Covent Garden, Dulwich, Finsbury Park, Fulham, Greenwich, Hackney, Haggerston, Hammersmith, Holborn, Hoxton, Islington, Kensington, Kings Cross, Knightsbridge, Lambeth, Lewisham, Limehouse, London Bridge, London Euston, Maida Vale, Mayfair, Mile End, Notting Hill, Old Street, Paddington, Pimlico, Putney, Shoreditch, Soho, Southwark, Stoke Newington, Tower Hamlets, Tower Hill, Victoria, Wandsworth, West Hampstead, Westminster and St James’s.

Which type of Pilates is best for you?


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Thinking of practising Pilates but not sure where to start? Here is a little guide to help you understand the different types of pilates before diving in to your next class.

 

Classical Pilates

In a broad sense, Pilates can be divided into two categories: Classical and Contemporary. Classical Pilates intends to preserve the teachings of Joseph Pilates, who is considered the pioneer of pilates practice today. Many instructors who teach Classical Pilates will have slight variations to the exact order or way certain exercises are to be performed. Classical Pilates will teach its students abdominal exercises that emphasise the “posterior tilt” - meaning that when laying on your back your lower spine is completely pressed into the floor, which creates this tilt or tuck in your pelvis.

 

Contemporary

Contemporary Pilates is also based on the teachings of Joseph Pilates but has been modernised to incorporate contemporary knowledge and research. Contemporary Pilates is still continually developing and will therefore be much more varied than Classical Pilates. You may use a different variety of equipment including mats, small props and other studio equipment. Contemporary Pilates schools will usually teach the main elements of Classical Pilates but will encourage instructors to tailor programs specifically for the needs of the client, using modern research. Schools that are recognised in this field include STOTT Pilates, Polestar Pilates and BASI Pilates.

 

Mat Pilates

Mat Pilates falls mostly within the Classical realm of Pilates, although this may vary depending on the teacher you have. In a Mat Pilates class you will perform exercises from within the Pilates Method, which was designed by Joseph Pilates. For home and private classes this is probably the most favourite type of Pilates. Why? Because all you need is a yoga mat. Mat Pilates can be done anywhere and is easy to teach in a group environment, often making classes more affordable.

 

Studio Pilates

Pilates within a studio consists of using pieces of equipment such as the trapeze table (or cadillac), chair, spine corrector and ladder barrel. However, the most famous piece of Pilates equipment would be the reformer - invented by Joseph Pilates and widely used in thousands of studios across the world. Reformers are even becoming that popular that many people are installing them inside their homes. What is it? It’s a bed-like frame with a flat platform (known as the carriage), which rolls back and forth on wheels within the bed frame. A variety of exercises can be performed on this piece of apparatus, yet most have to do with pushing or pulling the carriage steadily as it is pulled on by a set of springs (see the image above).

 

Clinical Pilates

Clinical Pilates is more of a subset to the Contemporary practice of Pilates. It refers to a rehabilitative approach to Pilates, which is often taught or recommended by physiotherapists. Clinical Pilates has a strong focus on stabilising muscles and alleviating lower back pain, using techniques and movements to assess pelvic floor muscle activation. Therefore, it is not as varied as the other types of Pilates but is still useful for anyone with muscle imbalances, hip pain, knee pain, or lower back discomfort.

 

Pre/Post Natal Pilates

Pilates is a particularly useful form of exercise for pregnancy because of the controlled movements you perform for your body. Pre Natal Pilates differs as you have to be extra careful for the changes happening in your body as you prepare for birth. You will mostly be focusing on maintaining and strengthening your posture; toning your abdominal muscles to support the extra weight and reducing any pregnancy aches; preventing and easing back pain; and ensuring you’re in the best shape ready for giving birth. On the other hand, Post Natal Pilates is more about redeveloping your core in your abdominals and pelvic floor muscles; strengthening and toning your upper body; and improving your posture after giving birth. Remember, it is important to consult with your doctor before starting Pilates before or after giving birth.

 

Ready to book your next Pilates class? Book with one of our pilates teachers in London here

 

BodyPro has partnered with some of London’s best pilates instructors near you. At the time of writing this blog post, we currently cover the areas of: Aldgate, Angel, Balham, Barbican, Battersea, Bermondsey, Bethnal Green, Blackfriars, Brixton, Camberwell, Camden Town, Canary Wharf, Canonbury, Charing Cross, Chelsea, Chinatown, City of London, Clapham, Covent Garden, Dulwich, Finsbury Park, Fulham, Greenwich, Hackney, Haggerston, Hammersmith, Holborn, Hoxton, Islington, Kensington, Kings Cross, Knightsbridge, Lambeth, Lewisham, Limehouse, London Bridge, London Euston, Maida Vale, Mayfair, Mile End, Notting Hill, Old Street, Paddington, Pimlico, Putney, Shoreditch, Soho, Southwark, Stoke Newington, Tower Hamlets, Tower Hill, Victoria, Wandsworth, West Hampstead, Westminster and St James’s.

How to find the best personal trainer for you


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In such a highly competitive market, it has become even harder to find personal trainers that are suitable for you. With thousands of training courses, it’s easier than ever to qualify as a personal trainer, but that doesn’t mean every trainer will be able to get the best out of you. We are all different and so are all personal trainers. There are many different factors that come into play when choosing the right personal trainer and that’s why we at BodyPro will do our best to find the right one for you.

 

So where do you start? We often hear people say “I just want to find a personal trainer near me” or “I just want a personal trainer at home”, however if you don’t do your homework early on you may regret your choice of personal trainer, as well as all of those pound notes you’ve spent not getting your best results.

 

1. Figure out your goals

This part is simple but surprisingly overlooked by many people. You should firstly ask yourself, “What am I looking to achieve by getting a personal trainer?”. By having a goal in your mind before approaching or booking a trainer will help you find the best personal trainer for you. And also, if you are booking a personal trainer but you’re unsure why, well, that’s no use to you or the trainer.

Below is a list of some popular goals:

  • Fat Loss

  • Muscle Gain

  • Strength and Conditioning

  • Endurance

  • Firming and Toning

  • Pre/Post Natal

 

Even at this stage, it’s useful to know some kind of realistic results you are looking to achieve. So sit down, get the pen and paper out and write down your goals. And who knows, if you find that you may be more suited to yoga or pilates (links to find the best yoga teachers and pilates), we’ve still got you covered.

 

2. Do your homework

You’ve now identified why you’re getting a personal trainer and what you’re looking to achieve. You go onto google and search “best personal trainers near me” and find thousands of results. You scroll through tons of different websites that have only 5 star testimonials and personal training qualifications from places you don’t even recognise until eventually you find yourself browsing through instagram pictures of bodybuilders and bikini contest winners.

 

There is an alternative. Since you’ve now figured out what goals you want to achieve, you could search for personal trainers who specialise in that particular goal (e.g. “fat loss trainers near me”). Or, what we recommend here at BodyPro, is research the types of training that would most likely get you to that goal, whilst having fun (of course). For example, you have a goal based around fat loss. You would more than likely be doing some form of HIIT exercises as part of your training programme. So, figure out what type of training you might like, here are a few suggestions:

  • HIIT Training

  • Circuit Training

  • Functional Training

  • Endurance Training

  • Weightlifting

  • Boxing

  • Kickboxing

  • Pre/Post Natal Training

 

Great! Now you know what you are trying to achieve and how you would like to achieve it. That narrows down your search and you can find personal trainers that are right for you. Here at BodyPro we aim to get you straight to this step. Check out a list of personal trainers near you here. (link)

 

3. Try a single session

You’ve now chosen a personal trainer who matches your goals and can train you with the methods you think are best for you. So now all you have to do is book a session, get your comfortable gym trainers on, take a bottle of water and bring a positive attitude!

 

What typically happens on your first session is the personal trainer will speak to you about things like your work hours and personal commitments (family, social life etc.), your physical measurements (weight and fat percentages, BMI, etc.), your previous exercise history (what you liked/disliked, your level) and your goals (this is where ‘step 1 - figure out your goals’ comes into place!). You will then do a session that gets you started on your new programme!

 

During your first session, make sure you look out for a few indicators as to whether this personal trainer is the best for you:

  • Do they motivate you? This is the most important factor. If the personal trainer doesn’t make you want to train then they’re not for you.

  • Do you get along with them? Ok they may not be your best friend (your best friend might let you get away with not training) but like above, you want to feel comfortable talking to the trainer so there’s no awkward mid-session jokes.

  • Are they checking up on you? Personal trainers are not meant to be passive and just let you ‘get on with it’. If the personal trainer is professional, making you correct your technique, giving you advice etc. then they are doing the basics right.

 

So, you’ve now finished your first session. How do you feel? Hopefully awesome and ready to book again! If this is you, then head to step 5. If not, then try again!

 

4. Try someone else

Sometimes you may have to try 2/3 personal trainers before you find the right one for you. If you’re unsure on the trainer you’re currently using, don’t be afraid to switch. Remember, you want to feel like you’re getting the most out of each session and that each session is getting you closer to your goal. Don’t waste money on trainers who aren’t right for you. Go back to step 3 and choose another trainer who you think is right for you. Perhaps even use the flaws of the previous trainer to choose the next!

 

5. Make the commitment

You’ve had your first, second, third session and you’re really confident that you’ve found the best personal trainer for you. Great! Now remember why you started, track your progress and make the commitment to have a session one, two, three times a week (depending on what your personal trainer recommends). By booking a package deal in advance and paying upfront, you are more likely to attend each session and achieve your goals.

 

Here at BodyPro we ensure all of our personal trainers are qualified, insured, interviewed and screened so we take most of the hassle of finding a high quality trainer out of the equation! At the time of writing we currently cover the central boroughs of London. Compare and book your first session with personal trainers near you here.

 

BodyPro has partnered with some of London’s best personal trainers near you in: Aldgate, Angel, Balham, Barbican, Battersea, Bermondsey, Bethnal Green, Blackfriars, Brixton, Camberwell, Camden Town, Canary Wharf, Canonbury, Charing Cross, Chelsea, Chinatown, City of London, Clapham, Covent Garden, Dulwich, Finsbury Park, Fulham, Greenwich, Hackney, Haggerston, Hammersmith, Holborn, Hoxton, Islington, Kensington, Kings Cross, Knightsbridge, Lambeth, Lewisham, Limehouse, London Bridge, London Euston, Maida Vale, Mayfair, Mile End, Notting Hill, Old Street, Paddington, Pimlico, Putney, Shoreditch, Soho, Southwark, Stoke Newington, Tower Hamlets, Tower Hill, Victoria, Wandsworth, West Hampstead, Westminster and St James’s.

 

Why book a body massage at home?


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For many busy individuals living in London, finding the time to relax (even just for an hour) can be extremely difficult. If we wanted to book a massage for ourselves it would be a long-winded process, which most likely involves searching Google for a “massage near me”, calling up a few places, picking a date and time, travelling, signing in at the reception desk… you get the idea.

 

With the emergence of new mobile massage companies in London, it has become even easier to book a massage near you. The therapist will turn up at a time of your choice with a portable bed and the necessary oils for your treatment. But why should you book a massage at home rather than visiting your nearest massage clinic? Here’s why.

 

Convenience

Whether it’s work, family, friends or something else, there’s always something that seems to pop up and disturb your plans for the day. But not with a mobile massage. Here at BodyPro, you can book a massage on the same day and the therapist can be at your door in the next hour.

 

Why travel to a clinic when you can stay at home? According to City A.M., the average person spends 107 hours a year commuting across London to work. So after a busy day there’s no need for many of us to travel any further. Relax at home and put your slippers on. With a mobile massage at home you don’t need to travel anywhere. You choose the therapist, you choose the address, and you choose the time.

 

Cost effective

Time is money, and so is rent. For many massage clinics their prices have to reflect the extra overheads they are paying on top of the massage you are receiving. In London, you’re likely to see prices in private clinics for around £85 for a one-hour session; whereas on BodyPro you can book a cheap, expert massage at home for as little as £40 for one-hour.

 

At BodyPro we empower our mobile massage therapists to choose their own pricing. Therefore the prices you see will be chosen by the therapist, and will be based on their current business offering, expertise, experience and so on. As a competitive marketplace, this helps us to ensure that you, as the customer, can compare and choose a trusted mobile massage for a reasonable price.


 

Safe

There’s no better feeling than enjoying a massage in the comfort and safety of your own home, especially during a busy week. As a mobile massage service in London we ensure that you feel all the benefits of a spa massage in your own living room. And as you already feel comfortable in your own space, your muscles will relax and open up to a deeper, better massage.

 

Each of our mobile massage therapists are trained and vetted specifically for the types of massage they are offering. This includes a qualifications, insurance and background check as well as a physical assessment. So, rather than having a therapist that is skilled in many areas, or a therapist that has just completed a weekend course in Ibiza, you can be sure you’re booking a specialised massage therapist near you.

 

So, what are you waiting for? Quit searching for “massage near me” and book a reliable home massage with a vetted and trained therapist in London today.

How yoga will transform your strength training


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Though many people see yoga as an easier alternative to strength training and cardiovascular exercise, in reality it can be incredibly physically demanding and intense. In fact, certain types of yoga can be very effective at building muscle and enhancing performance. 

If you’re looking for ways to complement and enhance your strength training regime, incorporating just a small amount of yoga into your weekly workout could make a huge difference.

Here are just a few ways that yoga could help to transform your body and complete your workout.

 

Core strength

One of the most important ways that yoga can help to enhance your strength training regime is by helping you to work your core muscles.

As having a strong core makes all physical exercise easier, developing these muscles will help you to perform better during your strength training and cardiovascular workouts.

Strong core muscles can also help to prevent injury, so you won’t have to take time out to recover from aches and strains.

Yoga poses like the plank, side plank and warrior III are all great for working your core and building strength.

 

Mental strength

To transform your body through strength training takes a huge amount of motivation, dedication and commitment.

Yoga helps to focus your mind, control your breathing and build mental strength - helping you to overcome fitness obstacles and achieve the results you’ve always wanted.

 

Balance

Balance is incredibly important in most forms of exercise. Since strength training and weightlifting doesn’t really help you to improve your balance, bringing yoga into your workout can help you to develop this specific part of your physical fitness.

Many yoga poses work to improve balance, helping you to control your body and create a more rounded regime.

 

Flexibility

Though yoga isn’t just about stretching, by constantly pushing yourself to get deeper into the poses you can improve your flexibility and range of motion. As well as making your body feel more flexible, this should also make you less injury prone.

Increasing your range of motion can complement the power and muscle you’re building through strength training, resulting in a body that is supple as well as strong.  

 

Recovery

If you’ve already started strength training, you’ll know just how physically demanding it can be. Taking regular time off to let your body recover and your muscles heal is important for preventing injury and building strength safely.

During your off days from strength training, you can use yoga to gently work your muscles and develop your core strength. This should help you to boost your workout without damaging your body.

 

By combining a physically and mentally demanding exercise like yoga with explosive lifts and weight training, you can develop your entire body and strengthen every muscle.

A combined yoga and strength training regime will help you to transform your body and make it stronger than ever before. Yoga is also a beautiful practice which will help you look within, providing an opportunity to pull you away from the daily stresses of work and allow you to focus on your breath and body, whilst cutting away all the mental chatter in our minds which can be extremely exhausting.

Here at BodyPro we aim to make it easy for you to book qualified and trusted yoga teachers in London. So if you’re looking for something extra to your strength training, check out the yoga teachers in your area and book a session online.

 

About Marios

Marios is a Level 4 Personal Trainer, Yoga Teacher and Nutritionist. With 8 years of experience, Marios has supported many clients to meet their health and fitness goals in: fat and weight loss, body composition, toning, strengthening, improving cardiovascular fitness, confidence, mood and energy levels.