The Totalcare Clinic

Merry Christmas Everyone!!! And THANK YOU!!

Struggling with muscular pain in your back, neck and shoulders? Not achieving your sporting goals due to poor flexibility? Is your job causing tension and discomfort? Why not book a sports massage?

You don't have to be an athlete, whether you exercise seven days a week or not at all, a sports massage can be tailored to suit everyone's needs.

An appointment will take you through clinical assessment to pin point your pain, treatment to promote blood flow and breakdown adhesions, then a prescription of sport or lifestyle specific exercises to prolong the effects of treatment and / or prevent future injury.

The benefits of massage include:
Decreased muscle tension, stiffness and fatigue
Pain reduction
Stress and anxiety reduction
Increased range of motion
Don't be scared by what you may have heard from others, sports massage doesn't have to hurt! Speak to your therapist about what you want from your treatment.

To Raise awareness for World Menopause Day (18th October) we are taking an extra 10% off the course cost when you book on today!!!

Here, we are committed to making a difference!

You asked for it so we’re delivering it. Starting Wednesday 2nd November at 8 pm, for eight weeks we will be running a Menopause Conditioning Class!

Not only this, but we will be offering those members on the class 20% discount on our Wild Nutrition Botanical Menopause Complex!

The key benefits of this include:
Magnesium for your energy and reduction of fatigue,
D**g Quai traditionally use for female health
Ashwagandha for physical and mental resilience
Alfalfa that contains essential vitamins and minerals for good health
Turmeric powder for joints
Organic Milk Thistle for plant antioxidant support
Green tea for plant antioxidants support.

This supplement do not contain any added fillers or binders, any artificial preservatives or colourings, any wheat, gluten, rye, oats or corn. There are no synthetic nutrients or sugars. Food Grown Supplements!!

So why do The Menopause Conditioning Class?

Exercise during and after menopause offers many benefits, including:

Preventing weight gain.

Women tend to lose muscle mass and gain abdominal fat around menopause. Regular physical activity can help prevent weight gain.

Reducing the risk of cancer.

Exercise during and after menopause can help you lose excess weight or maintain a healthy weight, which might offer protection from various types of cancer, including breast, colon and endometrial cancer.

Strengthening your bones.

Exercise can slow bone loss after menopause, which lowers the risk of fractures and osteoporosis.

Reducing the risk of other diseases.

Menopause weight gain can have serious implications for your health. Excess weight increases the risk of heart disease and type 2 diabetes. Regular exercise can counter these risks.

Boosting your mood.

Physically active adults have a lower risk of depression and cognitive decline.

To sign up, contact us today but be quick….places are booking up fast!

Hot Flushes, Irritability, depression, anxiety, brain fog, insomnia, weight gain, joint aches and erratic menstrual cycle. These are just some of the symptoms that are associated with the menopause!!

Here, we are committed to making a difference!

You asked for it so we’re delivering it. Starting Wednesday 2nd November at 8 pm, for eight weeks we will be running a Menopause Conditioning Class!

Not only this, but we will be offering those members on the class 20% discount on our Wild Nutrition Botanical Menopause Complex!

The key benefits of this include:
Magnesium for your energy and reduction of fatigue,
D**g Quai traditionally use for female health
Ashwagandha for physical and mental resilience
Alfalfa that contains essential vitamins and minerals for good health
Turmeric powder for joints
Organic Milk Thistle for plant antioxidant support
Green tea for plant antioxidants support.

This supplement do not contain any added fillers or binders, any artificial preservatives or colourings, any wheat, gluten, rye, oats or corn. There are no synthetic nutrients or sugars. Food Grown Supplements!!

So why do The Menopause Conditioning Class?

Exercise during and after menopause offers many benefits, including:

Preventing weight gain.

Women tend to lose muscle mass and gain abdominal fat around menopause. Regular physical activity can help prevent weight gain.

Reducing the risk of cancer.

Exercise during and after menopause can help you lose excess weight or maintain a healthy weight, which might offer protection from various types of cancer, including breast, colon and endometrial cancer.

Strengthening your bones.

Exercise can slow bone loss after menopause, which lowers the risk of fractures and osteoporosis.

Reducing the risk of other diseases.

Menopause weight gain can have serious implications for your health. Excess weight increases the risk of heart disease and type 2 diabetes. Regular exercise can counter these risks.

Boosting your mood.

Physically active adults have a lower risk of depression and cognitive decline.

To sign up, contact us today but be quick….places are booking up fast!

DUE TO POPULAR DEMAND WE HAVE ADDED A NEW TASTER CLASS…..Tuesday 6th September at 6pm!!!

How can your Pilates Class get more challenging? The answer is Barre Pilates.

Barre Pilates (sometimes called "Barre Fusion") introduces signature moves that are informed by ballet conditioning and dance movements.

Barre Pilates classes take the basic foundations of Pilates and combine them with ballet-inspired moves, like plies and attitudes, as well as incorporating elements of dance, yoga and strength training.

We you take part in a Barre Pilates Class it's likely you'll observe the trembling legs that are common in these classes. This is a result of putting the muscles under load as you build strength. This trembling is a sign of muscle fatigue and certainly not a sign of weakness. In fact, even the strongest of us are likely to experience this shake as the muscles use up the available glycogen (energy) stores.

Even though barre Pilates classes are tough on the muscles, they are gentle on the joints. By maintaining controlled, smaller movements, there is less pressure on your joints, tendons, ligaments and spine. Ultimately, this prevents and reduces injuries and leads to a taller, more graceful posture.

So what’s not to love???

Sign up today for your taster class on Wednesday 7th September at 9.30am

Although you may not think it, our calves are responsible for lots of our daily movement, for example; walking/ running, pressing car pedals, going up and down stairs, standing on tip toes when reaching up and many more.
Over time our calves become fatigued and stiff. Keeping them in good shape by stretching them out regularly will help manage muscle soreness, improve length and mobility and reduce stress other joints.

Here are three stretches that you can do to keep them healthy.

1. Straight leg calf stretch. Target = mid to high portion of Gastrocnemius.
2. Bent leg calf stretch. Target = lower portion of Gastrocnemius and Soleus.
3. Toe to wall stretch. Target = Soleus and Achilles’ tendon.

You can use a wall like I have to steady yourself or you can place your hands on your hips. Your weight should be kept over the supporting leg throughout.

These stretches should be performed regularly for maintenance and held for 15 seconds each.
After exercise these stretches should be held for 30 seconds.

It’s a beautiful day and there’s no better time to start making those changes and book into one of our classes!

On Friday mornings, (6th, 20th and 27th May), Ruby will be teaching The Living Yoga Method.

It is a total rejuvenation of body and mind, based on traditional Hatha Yoga practices and disciplines.

The class will begin with around 25 minutes of breath work, namely the Ujjayi breath and Double Breathing. The Double Breathing process is a technique designed for the detoxification, oxygenation, energisation and rejuvenation of the entire system.

It induces physiological changes on a cellular level which contribute to the recalibration of the body and mind and offers an incredible amount physical, mental and emotional benefits.

Ruby will then lead the class through a short series of asana (postures) designed to keep the spine at optimal health. These postures will be practiced alongside the Ujjayi breath to induce a 'moving meditation' encouraging full attention spans focus within the body.

The class will finish with a deep relaxation/ meditation.

These classes are available to anyone, regardless of yoga knowledge, fitness level, age or ability.

If you are feeling stressed, overwhelmed, lost, if you are curious to dive deeper into your physiology and psychology, would like to learn more about yoga philosophy, or yoga has never quite clicked for you, this class will definitely be worth trying!

To book you place on one or all the classes at £13 pp per class. Call or email Totalcare.

Pilates or Yoga?!?! Which one is right for me??

Here’s Beata (Yoga and Pilates Instructor) to guide you through it…

What do real people say about Ruby’s classes?

What do you do when you’re a boss and it’s your Birthday???……You go boxing of course!! Use it or loose it! Thank you OBX Boxing and Aneta

Intermediate Hatha and Vinyasa Yoga at Totalcare!

Looking to take your Yoga to that next level?

Ruby’s classes will combine your more traditional elements of yoga with a steady flow that will get your heart beat up and get that sweat on!

Small classes limited to 8 people so you get more attention and only £8 per class.

Interested?

Mondays and Fridays.

Linda gets straight to the point with this amazing sword demonstration for her Tai Chi Classes.

Interested in learning Tai Chi and cutting some amazing moves like this? Give us a call!

Linda gets straight to the point with this amazing sword demonstration for her Tai Chi Classes.

Interested in learning Tai Chi and cutting some amazing moves like this? Give us a call!

Top 10 best old people videos of 2021👨‍🦳👩‍🦳

Sometimes we ask patients to make changes to their lifestyle or add a stretch here and there, and sometimes we are told “not at my age”.

Well……as the below video proves, age is but a number…. "It matters not how long we live but how." - Philip James Bailey

Happy 2022 Everyone! Let’s make sure we live life!

Due to high demand we’ve added another Mixed Ability Pilates class to our Tuesday Evening, starting on 4th January.

8.15pm

8 people Maximum

£8pp, per class, per course (6 weeks = £48)

Tailored Instruction

Covid separation screens.

Now Stocked Endo Complex for Endometriosis. Thanks

Key Benefits

Optimises hormone balance

Endometriosis is a condition fuelled by oestrogen, so we have included Vitamin B6 and natural Indole-3-Carbinol to promote oestrogen metabolism, a healthy menstrual cycle and hormone balance.

Supports liver function and detoxification

It's key to prevent the build up of unwanted hormones to manage this condition. Our formula contains Choline and Milk Thistle to support liver detoxification to promote hormone stability.

Supports immunity to help manage inflammation

Endometriosis is an inflammatory condition. So we have included Zinc and Vitamin E to optimise a healthy immune system.

Optimises energy and mood

Fatigue and low mood, are common symptoms that women with Endometriosis report. So we included Iron and Magnesium to support energy and a healthy mood.

No better way to start your day!! It was glorious today!!

Come and join in! Wednesdays 07.30!

We started our Early Morning Pilates Class today!

7.30-8.30….IT WAS AMAZING!!

Book your Space Now!