STAR Blog #12 - How unhealthy drinking affects your recovery
It’s a Friday night, and you have plans to go out drinking for your best mate’s birthday. You prepare yourself for a fun weekend, so you smash out an intense training session before the madness begins.
Our recent blog talked about the negative effects of unhealthy eating after training, and the same goes for unhealthy drinking. Appropriate nutrition and hydration go hand in hand when it comes to a speedy recovery after training.
Naturally, the human body treats alcohol as a toxin and wants to get rid of it as fast as it can, putting muscle-building and fat-burning processes on hold.
Consuming alcohol after sports and exercise serves zero benefits for recovery. Alcohol slows down the repair process by inhibiting the functions of hormones that are involved in this healing process. Not only that, but alcohol also induces fluid loss and contributes further to dehydration.
After a sweaty training session, it is important to hydrate yourself with water to replace the fluids you have lost. So, it is no brainer that dehydration is the last thing your body needs after training.
You shouldn’t feel guilty enjoying a nice beverage on your weekends, however excessive alcohol consumption will definitely put every bit of hard work into the ground.
STAR Blog #11 - How unhealthy eating affects your recovery
It’s no secret that having a healthy, balanced diet will compliment your sporting performance. Equally so, it is important that we avoid unhealthy foods and junk after a big day of training or exercise.
Why? It’s simple – you can actually impede your recovery and muscle repair. Think of a car engine, if we feed it bad oil, the car will not run as smoothly or fast. But if we use good and clean oil, the car can reach optimal performance.
Nutrition plays an important role in sports performance from pre-workout all the way to recovery. People tend to neglect healthy eating after training as they have already done the hard work and believe they deserve a fatty meal as a reward. However, whatever you eat post-training will be used to restore your energy levels and promote muscle recovery and growth.
If you’re going to feed your muscles with burgers and fries, you won’t be maximising your performance and you may even feel lethargic the following day from excessive fat and salt.
During intense training, your body burns a lot of glycogen and your muscle tissue may be damaged due to resistance. As a basic rule of thumb, athletes should consume good carbohydrates and protein to repair muscle tissue and replenish their energy levels.
To achieve peak sports performance, a healthy balanced diet should be adopted at all stages of your training, from pre-training to recovery.
STAR Blog #10 - Thank You
Time goes fast!
If it feels like a lot has happened since we first opened our doors on March 7th last year, that’s because it has!
Despite all the challenges and the ups & downs, powered by our members we’ve marched on to celebrate our 1st Birthday.
None of this is possible without our members and we would like to express our deepest gratitude to you and the community for continually supporting our journey to help you to be #AtYourBest.
Like many people and businesses, we’ve faced some tough times thanks to COVID-19 over the past 12 months, but our commitment to helping you to be #AtYourBest has never wavered.
STAR continues to go from strength to strength with our growing list of members, sports and familiar faces who come through our doors. What started out as just a vision of elite recovery made available to everyone, has well and truly become a reality.
We’ve come a long way from our vision, but this is only the beginning. With your trust and support, we will continue to aim for new heights and to bring our members the latest & greatest in recovery techniques.
We thank you for being on this journey with us and look forward to being by your side as the journey continues.
If there’s ever anything we can do to help you to be #AtYourBest in your recovery, just let us know.
Until then, we’ll see soon in our infrared sauna, spa, plunge pools, cryo, endless pool, float tank, stretch room or compression boots soon!
Yours in sport, training, and recovery.
Ted & Ben
STAR Blog #9 - Seven tips for a healthy headspace
This week at STAR we collaborated with Headspace and we focused on the effects of mental health on the younger generation.
We hope that everyone who is currently affected will gain courage and the “recovery approach” to help you gain control of your life.
Here are 7 tips to a healthy headspace:
Learn Skills for a tough time – For example: write down your emotions and thoughts or maybe go for a walk and greet every person you see. Make connections.
1. Get into Life – Spend time with family and friends or let your creativity flow in cooking or crafting.
2. Eat Well – Cook wholemeal foods and have a balanced nutrition.
3. Stay Active – Take the time to stretch your muscles. Walk around the block with your dog.
4. Get Enough Sleep – a minimum of 8 hours of sleeping is essential for your mental health.
5. Create Connections – Find a trustworthy person in your life to talk about your emotions.
6. Reduce or Cut-out Alcohol and Drugs – Stay busy with other activities at times you find it hard to say no.
The thing I really love about headspace is that it is such a multi-faceted combination of services. You’re not just going to one person to get help. The services are all around you and you have a team of people and you feel so supported. I had never felt that before.
Quote from Emerald, 19 – who sought help with Headspace
Headspace Capalaba is only just across the road from us here at STAR, so if you ever feel the need to go chat with someone, they are always there for you.
STAR Blog #8 - The benefits of EMS
You know about the benefits of hot & cold therapy. You know about the benefits of using a spa & sauna. And you know about compression.
But do you know about the benefits of EMS – Electrical Muscle Stimulation?
All training programs need to integrate electrical muscle stimulation (EMS) to force muscle contraction. The best in sports performance agree that EMS is an important tool, especially for the highest levels of performance.
There are several theories about how EMS machines help strengthen muscles. One potential reason is that when muscles are maximally contracted during exercise, only 30% of muscle fibres are contracted. The remaining 70% are sleeping.
EMS can be used to electrically stimulate these resting muscle fibres that aren’t completely used during exercise to improve muscle strength. Studies have also shown that EMS is more effective when the muscles are weak and it is difficult to perform regular exercises. So even if you’re not an elite athlete, EMS is for you!
EMS also helps to improve nerve conduction mobilisation. The more often your muscles are mobilised, the better your body finds the fastest way to mobilise those muscles. EMS provides contractions over and over to facilitate this learning process.
Studies have proven that EMS can help reduce recovery time, relieve pain, build muscle strength, and improve performance.
In short, with the help of STAR, our EMS service can help supercharge your recovery, therefore you can run more and train harder.
STAR Blog #7 - The importance of periodisation
To get the most out of your training program, you need to understand the basic principles of periodisation training.
Just going to the gym and exercising can help you in a short amount of time.
But without a plan, it will eventually stagnate.
It’s a simple fact to get your hands on the best version of yourself from fresh legs and a resting body.
Strong athletic performance creates a better adaptation of the more strain on the system. You need to rest to get that performance. Think 2 steps forward, 1 step back.
It is up to each athlete and coach to improve the management of each hard training capacity and rest. With a track record of successfully achieving training goals, periodisation has been used by coaches and trainers with over 50 years of training.
Research has shown that periodisation can produce far superior results than straight-set training and regular on-going training. Periodisation is a training system used to prevent overtraining and reduce the risk of injury by slowly progressing from one step to the next.
First, it runs more reps using lightweight (or just weight). And you gradually move with heavier weight and less manpower.
Periodisation can be defined as a system for designing programs for planning appropriate cycles and training stages, constructing routines, and accomplishing your goals.
That’s why STAR can assist with your lighter training sessions. From our body assessment service to our stretch, massage guns and general recovery services, we can prioritise your lighter training session to help you be #AtYourBest for your heavier training program.
STAR Blog #6 - You gotta compress to be the best!
Have you ever met an athlete that isn’t interested in shortening their recovery time after heavy exercise or sporting events? Neither have we.
That’s one reason why our Air Relax compression boots are so popular in providing athletes a competitive edge.
Here at STAR, we know that recovery and nutrition are an absolute integral part of any athlete’s training program which is why we’re always recommending a good compression session.
The Air Relax compression boots are designed to help athletes recover faster and perform better. Multiple scientific studies have proven just that. And we know that athletes feel improved strength and recovery by using Air Relax compression boots.
How does it work? The boots use state-of-the-art digitally controlled pneumatic systems to provide compression massages up and down your lower body.
This includes a barometric pressure sensor that evenly distributes pressure, no matter how big or small a person’s limbs are.
At the beginning of a compression session, several expansion cycles are used to compensate for pressure relative to the person’s limbs and body circumference. Hence it may take longer to fully fill during the first cycle or double correction.
Benefits include improved performance through increased blood flow, faster recovery, reduced muscle pain, and reduced fatigue.
So if you want to maximise your athletic capacity, improve your recovery time, and incorporate an easy solution into an effective recovery training program, then Air Relax Compression boots should be at the top of your list!
STAR Blog #5 - How Podiatry can help you stay active
Think about all the amazing places your feet have taken you. Think about all the wonderful things they allow you to achieve every day. We all rely on our feet for so many different reasons, so it stands to reason that suffering with foot or lower limb pain is detrimental to both your physical and mental health. Pain may cause every day activities like grocery shopping or cleaning to become even more a chore, it might limit your desire to socialise, or impact your ability to exercise or train. It’s vital to look after your feet, and prevention is far better than a cure. Whether you’re seeking pain management or injury prevention, podiatry should be your next step.
What is a Podiatrist?
Did you know that Podiatrists can do so much more than just provide general foot care (trim toenails, debride corns, callouses warts and tickle your feet)? Podiatrists are lower limb specialists – studying a four-year Bachelor degree covering the lower limbs in great detail, including anatomy, biomechanics, physiology, pharmacology, public health, health conditions and injuries. As such, Podiatrists are very well-equipped to deal with any complaints relating to the feet or lower legs.
If you’re experiencing pain or discomfort, or are concerned about anything to do with your feet your lower limbs, do something about it! Your body and mind will thank you for it. Certainly you could see your GP in the first instance, but why not a podiatrist? Podiatrists are allied health professionals. As such, you don’t need a referral and appointments are eligible for private health fund rebates. Generally, consultations will be much longer compared to seeing your GP. Plus you will benefit from far more specific knowledge and experience, and a more thorough assessment.
Pain in the Feet and Legs
Lower limb injuries are prevalent, particularly amongst the active population. Plantar Fasciitis (plantar heel/arch pain), Achilles Tendinopathy (posterior heel pain), neuromas and MTPJ bursitis (forefoot pain), ITB syndrome (lateral thigh/knee pain), calf strains and shin pain are some of the more common presentations seen in podiatry.
Thinking in more detail about the nature and intensity of the pain you’re experiencing, and when it hurts most can give you plenty of clues about the type of injury you’re suffering from. For example, soft tissue injuries (muscle, tendon, ligament) tend to exhibit aching. They have relatively constant pain that often warms up with gentle movement or exercise, but can also be aggravated with fatigue. In contrast, bone injuries tend to exhibit much sharper pain that worsens with load and can be painful at rest as well. Nerve pain will also be sharp, but often it’s accompanied by neural symptoms such as numbness, burning, tingling or pins and needles.
Seeking advice from a podiatrist can greatly improve your prognosis and get you back on your feet sooner. Foot and lower limb injuries are often complicated by a number of factors, including but not limited to; training errors, footwear, biomechanics, gait characteristics and systemic health concerns. It’s important to determine the cause/s of injury, and address these with treatment in order to manage pain and reduce the risk of future injury.
Pain Management & Injury Prevention
How your pain responds to treatment can also be helpful during the diagnostic process. If you’re suffering with pain, and unable to, or unsure about seeking advise from a health professional immediately, try some of the following remedies:
· ice – a great way to reduce inflammation and provide temporary pain relief for most injuries
· pain relief – voltaren or neurofen will reduce inflammation, which can help reduce pain caused by certain injuries when used short-term
· gentle massage – great for addressing muscle tightness
· strength program – really important for the rehabilitation of muscle and tendon injuries
· balance and stability exercises – really important for ligament rehabilitation
· shoe fit – often plays a significant role in forefoot pain
· strapping – ‘Low Dye’ technique can be helpful to provide additional foot support to offload painful and overworked structures
Being proactive provides many benefits, especially when it comes to your health and your feet. Taking steps towards better foot health can greatly reduce your risk of suffering foot or lower limb pain in the future:
· Wear comfortable and supportive shoes, especially for exercise, work, shopping – any time that you’re doing lots of walking or standing. Cushioning will reduce the impact and load through your feet. Some contour through the arch will provide gentle support, and having a laced or velcro shoe will provide extra security. –
· Keep active. Regular exercise is a great way to benefit your overall health, and the health of your feet. It promotes better circulation and improves strength in the muscles of your legs and feet.
· Check your feet every day and give them some love. If you can reach your feet, give them a gentle massage every evening. If not, then find someone who likes your feet enough to do this for you! This is a great way to relax your feet at the end of the day, and also check that you haven’t stepped on anything that could cause damage (this is especially important for those suffering with diabetes, and those who may not have good feeling in their feet).
Running Fix Podiatry – My New Business
I’m a professional triathlete, and have been active my entire life. I am passionate about the importance of keeping active and enjoying physical activity, in order to promote physical and mental health benefits.
My clinical experience as a podiatrist thus far has been primarily with active individuals, helping them to overcome injuries and pain affecting their feet and lower limbs. I have recently started my own business, Running Fix, and have chosen to focus on the assessment and management of foot and lower limb pain, with the goal of helping people to walk, run and exercise without pain. I offer injury assessments, footwear recommendations, strength and exercise rehabilitation programs, orthotics and gait analysis for both running and walking, as well as personalised training plans for running and triathlon. Essentially, I am much like a physiotherapist, for your lower limbs.
I am practicing at STAR Australia – a sports training, rehabilitation and recovery centre located in Capalaba (Brisbane). You can book appointments online via my website, or get in touch via phone or email. If you have any questions or concerns regarding your feet or legs, I’d love to help.
website: www.runningfix.com.au booking link: https://my.powerdiary.com/clientportal/ir5sd phone: 0434 926 662 email: firstname.lastname@example.org
STAR Blog #4 - Hot & Cold Sessions
You’ve probably heard about or experienced the thrill and recovery effect of having an ice bath. And we’re sure you know how good it feels after stepping out of a nice hot shower.
But what about if we combined both of these to supercharge your recovery and have you feeling #AtYourBest?
STAR’s Hot and Cold Plunge Pools (otherwise known as, Contrast Therapy) exists to exert a physiological effect on the body’s pain gate mechanism.
This alters the pain signals that travel to and from your brain, whilst increasing the relief of chronic pain. When systematically using our Plunge Pools, both the nervous and musculoskeletal system pain can be treated. This occurs due to the heat expansion and cold contractions.
This leaves you feeling refreshed, recharged and ready to take on the world.
Another great utilisation of contrast therapy is the assistance of discharging unwanted stagnant waste in the body through the creation of a “pumping mechanism”. Contrast therapy effectively flushes lymph fluid throughout the body, reducing the chances of developing inflammation and disease. The pumping mechanism also increases the amount of blood rich in nutrients circulating in your body and helps with energy and alertness.
Benefits between Hot & Cold Therapy
Thermotherapy is an effective method for treating various musculoskeletal injuries. Thermotherapy requires warmth to penetrate the skin and reach the tissues underneath.
This obtains therapeutic results by increasing blood flow, relaxing muscles, and increasing the flexibility of connective tissue. Immediate effects include decreased stiffness, pain, and muscle cramps. It is a good treatment for people suffering from arthritis, tension, sprains, and muscle spasms.
Contrasting the hot therapy above, colder temperatures cause your blood vessels to tighten. This helps drain the lactic acid out of your tired muscles. When you get out of the cold waters and back into the hot pool, your muscle tissue warms back up, causing a return of oxygenated blood to help your muscles recover.
If you haven’t tried it before, we’d welcome you to come on down to STAR for a dip into our Hot and Cold Plunge Pools to see and feel for yourself how amazing this recovery technique is.
STAR Blog #3 - The Cool Benefits of Cryotherapy
This week we’re all about cryogenics at STAR Australia.
If you haven’t tried our state-of-the-art cryogenics chamber
and received all the benefits that go along with it. Then read on!
Studies have shown that exposing the body to subzero temperatures for several minutes provides advantageous health benefits that deliver substantial results and with this thought in mind, Cryotherapy was evolved. Originally developed by a Japanese doctor to treat patients with arthritis, cryotherapy exposure causes blood to leave the extremities and move into the core, where it is cleaned, oxygenated, and nutrient enriched.
The STAR Australia cryogenics provides whole-body cryotherapy that involves standing in our enclosed chamber, whilst the cold air is surrounding your body and working its magic. It induces several physiological changes, including faster blood flow, reduction of inflammation, less pain, as well as, decreasing recovery time between workouts. A further effective sign of cryotherapy is the releasement of endorphins for an energy boost and that’s just the tip of the iceberg (pun intended). Other perks include improved sleep, increased collagen production, and increased calorie burn (in the 400 to 800 range) that can last up to six hours post freeze.
Physical therapists suggest continuous treatment in a cryogenic chamber can enable a speedy adjustment and recovery. Our cryogenic chamber sessions are available in 30 minute timeframes with trained professionals that prioritise your wellbeing.
Ready to give cryotherapy a go and receive all the benefits that come with it? Book in your cryo session here.
Prior to your session you will be sent a list of instructions of how to get the most out of your time in the chamber along with a medical waiver.
STAR Blog #2 - Staying Hydrated
Welcome to the second edition of the Sports Training & Recovery Australia Blog. A dedicated space to bring you training and recovery tips to help you be #AtYourBest
If you are anything like us, you can’t wait for winter to end and the warmer days of spring & summer to begin.
The good news is that Spring is just over a month away and we’ll soon see sunnier days return. We always find it’s just that little bit easier to get up in the mornings at 5am when the sun is starting to peak through and it’s a nice temperature outside.
This is a good reminder that whether it be cold or warm, staying hydrated should remain high on your priority list.
Did you know that even during the winter months, sweat evaporates more rapidly in the cold, dry air, and that can result in dehydration.
Without the sweat, we are tricked into thinking we are not losing fluids as rapidly as during a hot, summer day. Cooler temperatures can also reduce the body’s thirst response.
Therefore, it’s still vital that you’re consuming water and/or electrolytes throughout the day throughout the day, especially if you’re an athlete.
As an example, we always recommend people consume a standard 600m bottle of water before and during all our session here at STAR. Even more importantly before jumping in our infrared recovery sauna. This is so you can take full advantage of each session full benefits.
The radiant heat from our infrared sauna surrounds you and penetrates deeply into your joints, muscles and tissues increasing oxygen flow and circulation.
Using our Sanctuary Sauna helps to remove impurities from your cells, specifically the cells inside our fat where our body stores waste and harmful toxins such as cholesterol and heavy metals. When used properly, our infrared sauna will help improve your overall wellness.
So remember to keep a drink bottle by your side and keep your body well hydrated no matter the weather.
We hope to see you down at STAR soon to help you be #AtYourBest
Ted & Ben.
STAR Blog #1 - 2020 has been a wild ride
Welcome to the very first edition of the Sports Training & Recovery Australia Blog. A dedicated space to bring you training and recovery tips to help you be #AtYourBest
We’ll be bringing these to you on a regular basis featuring a wide range of topics on both our services here at STAR and also training & recovery tips for home.
There’s no doubt that the start of 2020 has been a wild ride. After years of planning and construction, we opened our doors in March only to be forced to temporarily shut just a few weeks later.
This was not unlike many businesses who have also seen a big disruption to their services.
But where lies crisis also lies opportunity.
The forced downtime meant all of us had no option other than to slow down from the hectic pace of our every day lives and take some time for ourselves. Strangely enough, this is what we encourage people to do by coming to STAR.
It’s easy to get caught up in the day to day hustle and forget that self-care is very much an important part of living a balanced lifestyle.
Whether it be spending some time in our float therapy relaxation tank or even just chilling out in our recovery spa, it’s important to slow down and take time for yourself to recharge and recover.
When it comes to our recovery spa, it’s been proven that hydrotherapy spas are great at improving blood flow and reducing aches and pains. It doesn’t matter if you’re an elite athlete or weekend warrior, the benefits are huge.
If you haven’t already, come on down to our Open Day on Wednesday 15th July between 4pm – 7pm to try out the spa and some of our other services for yourself.
We’re excited that our doors are once again open and look forward to welcoming all of our new and returning members. There’s no better place to keep you #AtYourBest
See you soon.
Ted & Ben.