WELCOME

Hello from all at OWENSIS, and welcome to our summer newsletter. 

KIM has now completed her teaching qualification. In conjunction with treating at the Owensis Clinic, she teaches Fitness and Sports Massage NVQ qualification locally. She is available at the clinic throughout the week whilst still managing to keep her self fit and active by swimming, lifesaving, cycling and running.

NICKIE is working in the clinic 3 days per week. She is thoroughly enjoying studying for her 2nd year of her degree in Sports Therapy & Rehabilitation. All the hard work will be worth it in the end! Her current availability keeps clients accommodated at busy times in the late afternoon/early evenings and weekends.

SWIM THERAPY now available

  • Private tuition + small groups, at a local pool
  • Personal sessions to suit all clients
  • Beginners – Learn to swim (adult & child)
  • Children’s lessons
  • Adult improvement
  • Stroke technique
  • Injury rehabilitation
  • Pool Based Fitness

BEACH SAFETY

There are some simple rules you should abide by, for your own safety and the safety of others.

  • Always look for the beach flags, and stay within the designated areas.
  • Do not drink alcohol, smoke and swim.
  • Do not enter the water after a heavy meal.
  • Always wear sunscreen.
  • Do not swim alone out to sea.
  • If you get into difficulties, raise your hand. Do not panic. Or if you spot someone in difficulty, alert the lifeguards immediately.

SUMMER TRAINING

  • Train early in the morning or evening out of the midday sun, or find a shady route.
  • Wear lightweight clothes that are moisture wicking,
  • Don’t wear a hat as most of your body heat is lost through the top of your head.
  • Sun cream for long distances.
  • Drink a minimum of 2 litres of water throughout the day.
  • When running in heat, be aware of your body and signs of heat exhaustion. Symptoms include: fatigue, weakness, nausea, headaches, dizziness, muscle cramp and vomiting.
  • Remember after exercise you have a 60 minute window were you need to refuel your body and muscle.

NUTRITION TIPS

Good nutrition is vital: Energy levels, performance during each workout or event, and your body's ability to recover is all affected by your diet!  6 small meals a day instead of 3 big ones will benefit your health and keep energy levels up.  Find food to fit in with training that gives you quick energy bursts and that doesn't take long to digest e.g. bananas, bagels and watermelon.   If training/competing for a few hours then slow release carbs like green veg, oats, beans and pulses eaten with protein are great.
Take advantage of seasonal fruit and vegetables: blue berries and cranberries are high in antioxidants and are great for improving CV and the immune system.

HEALTHY SUGGESTIONS

  • Make your own smoothes and shakes.
  • Top up your cereal with fruit or add it to your yogurt for that extra energy boost and burst of flavour.
  • Seeds and nuts are a great source of protein and are great to snack on.
  • Pastas, bagels and whole grain bread with healthy fillings are great for midday or afternoon food.

REMEMBER – You can ring the clinic and book in at anytime now, or please leave a message with your name, contact number and relevant details, and one of us will call you back asap. Please try to book in advance as our popular times get booked up very quickly. You can also contact us by email.

**** STAY WELL + KEEP FIT ****