Aprivé Wellness Blog
My Interview on the Wellness Force Podcast is Live!
I'm a guest on US podcast Wellness Force! How exciting! Listen to me chat about how breaking my back inspired me to join the world of wellness.
Thank you to Josh Trent for helping share my story of injury and recovery, and how it ignited my passion for helping others live happier, healthier lives.
Josh Trent is a wellness coach and innovator, and has been Awarded "Top 50 Digital Health Influencers 2015." Along with his own knowledge, he uses his podcast to interview other passionate experts in behavior change, wellness technology, wellness, fitness & nutrition.
I'm so honoured to have been a guest on this inspiring podcast. Thank you for having me Josh!
Wellness Retreat & Consulting Brand Official Launch
I wrote about our company's launch in my column for Queenstown.com - so it's 100% official - Aprivé Wellness is up and running and already changing the landscape of wellness. Yay!
My mission is to make wellness fun and inspiring; plus share evidence-based science to help inform the health and wellbeing choices of people like you.
I'm no hardcore health nut, but I do have years of education, lifestyle and industry experience to know what health tips are proven and reliable, and which are just passing trends.
I'm so excited to officially launch Aprivé Wellness Ltd. and thank you to everyone who has helped this day happen from my lovely retreat guests to friends, family and mentors in the Physiotherapy and Wellness world.
At Aprivé Wellness, we have some special projects underway, so subscribe to my list so you'll be the first to know!
Thank you for all your support - Have a happy day!
Queenstown Wellness Retreat Recap- Nov 14th
Our very first wellness retreat was a huge success and was completely SOLD OUT!
Thank you to everyone for coming - you made it an amazing day.
I started the day by teaching a Yoga/Pilates fusion class outside. Set overlooking a picturesque valley at The Hangar in Arthur's Point, Queenstown, the retreat guests were treated to a stunning view of the Shotover River, and the weather couldn't have been better. I blended evidence-based exercises to challenge core and pelvic stability with fun sun salutations and balance exercises for a fully holistic class which left everyone smiling.
The morning yogalates class was followed by an inspiring nutrition workshop by Queenstown Nutrition founder Michelle Jospe. I chose her over the many nutritionists available due to her special blend of science and fun. She helped dispel popular myths about nutrition (No you don't have to eat breakfast if you're not hungry) and she taught our guests how to make a healthy lunch for the week. This included salad in a jar, healthy fuss-free breakfasts: chia puddings and overnight oats.
A healthy lunch of salads and fig balls was followed by out mental health workshop where Elizabeth Denton stressed the importance of fostering healthy relationships. Our guests were then treated to a two hour relaxation session at Nugget Point Boutique Hotel and Spa. We finished the day with a stretchy and relaxing yin yoga class by Clarrissa Benke of Go Yoga who even supplied our guests with comfy blankets and eye masks for well deserved savasana.
As our retreat guests wandered slowly away in a daze induced by 'yoga brain' thanks to yin, I felt so inspired by each and every one of our guests. They had prioritised themselves over the hustle and bustle of weekend commitments, and I was so moved by each of them.
Wellness Retreats - Investing in you
On planes we're told to secure our oxygen mask before we help others, and this goes for our health and wellbeing too.
Wellness retreats are the perfect way to recharge your batteries so you can escape the feeling of being overwhelmed by relationships, commitments and work. The inspiring women who attended our retreat ranged in age from 20 to 50, and by attending the retreat they prioritised their health and wellbeing so they could escape the cycle of stress many of us are in.
Hopefully now, they all feel inspired to maintain the wellness and balance in their lives. This doesn't mean eating kale salads all day, but it does mean maintaining a healthy balance of their mental and physical health.
I was so inspired by everyone who attended and their amazing commitment to their health and wellbeing.
Thank you so much to everyone who made this day so exciting and fun. Thank you to every of one our guests, plus the passionate people who supplied us with luxurious, natural gifts for our retreat gift bags: True Holistic Skincare, Burning Love Candles, Global Soap NZ and Only Good NZ.
Thank you also to the wonderful experts who presented on the day: Queenstown Nutrition, Clarissa Benke (yin yoga) and Elizabeth Denton (mental health)
i can't wait for our next retreat in 2016!
What causes running injuries?
If you run for fun and fitness, you've probably experienced an injury of some sort. Not something serious needing surgery or time off work, but an injury that makes you take it easy for at least a week. If you've had an injury, you may have discovered what caused it; like a sprained ankle from stepping off a curb wrong, but you may also be a bit bewildered. I've had so many clients who have torn their hamstring from running the same track they run everyday. They're confused and frustrated, and they always ask: Why did this happen today?
What are the most common injuries in women who run?
• Plantas fasciitis
• Knee pain/ITB friction syndrome
• Ankle sprain
• Hip pain
• Calf tear
• Hamstring insertion tear
A common question I get asked is: Why do we get injured?
Many runners run the same tracks, similar distances and in the same footwear, yet get injured, seemingly randomly. However! It turns out these injuries are far from random. Below are the most common reasons for injury in runners…
1.) Sudden changes in training causes injury
One of the main causes of running injuries is rapid alterations in training frequency, duration and intensity.
Why? Your muscles haven’t developed the endurance strength required, leading to increased fatigue, poor foot placement, decreased pelvic stability and eventually….injury.
Let’s look at a scenario. You usually run three times a week, for 10kms, along a flat trail. In 4 months you have enrolled in a 21km mountain run. How do you change your training without injury?
How to train for a half marathon
a. Frequency: Start training by adding a shorter run, an additional day per week. Don’t try running six days, straight away! Fatigue and DOMS (delayed onset muscle soreness) will be far too much for your body and you'll end up injured.
b. Duration: Running for 1.5 hours, three days a week is where you’re at - so increase by increments of ten minutes per fortnight. You’ll be at 21kms in no time, but don’t force it straight away.
Overuse injuries are most common in runners with sudden increases in training duration. Shin splints? No thanks!
Hill Running
c. Intensity: This is the clincher. You may wake up feeling energised and stronger than ever one morning, but don’t be tempted to sprint up the biggest hill you can find. Running uphill puts huge stresses on the achilles tendon and hip flexors. When they’re not conditioned for hill running, the excessive loading and propulsion forces lead to tendonopathies (tendon conditions) and inflammation.
Running downhill
Don't try sprinting downhill straight away, and don't choose a hill with a huge incline. Running downhill requires huge concentric (shortening) contraction force through the quads, plus lengthening through the hamstrings. Avoid knee pain by slowly and gently increasing your hill training with small increments of incline, length and speed.
You will reach your goal, just remember to do it steadily. If you’re still unsure, contact a trainer or running program specialist. They will help you, step by step, to prepare for your event.
What else causes injuries?
2.) Long Distance Running
Recent studies have found those who run greater than 40 miles per week tend to be injured more. 40 miles? That’s almost 65 kms!
Plenty of people run long distances frequently without injury, but understanding the huge biomechanics demands of long runs is important. A lot of Physiotherapists and Kinesiologists are also running coaches, so get in touch with a reputable Physio to help keep you running safely.
3.) One time runners
Women who run once a week or less are more likely to be injured than those who run frequently. Don’t be discouraged if you’re an occasional runner. Ensure you do a correct warm up, and indulge in strengthening during the week. This can be yoga, pilates, aerobics classes, dancing, rpm - anything that encourages lower leg strengthening! Be keeping your hips and core strong, your biomechanics will be at their best, making you less likely to get injured when you run.
If you're injured right now, you're probably frustrated and really 'over it.' I've treated so many people with injuries and I wanted to share what I've learned along the way. Check out this handy article: The key to injury recovery .
Have you ever had a running injury?
Accidental IBS: Linking digestion and stress
Our busy lifestyles of urgent deadlines, unmanageable commitments to family and friends and unhealthy diets are making modern society accidentally anxious. This anxiety is wreaking havoc on our digestion.
Without realising it, the way we live is causing biochemical changes in our bodies, including the overproduction of adrenaline.
Adrenaline and stress
When you're stressed out, your body produces adrenaline to help you prepare fight or run from the threat. This response comes from your nervous system, and evolved to help us outrun sabre tooth tigers and battle our neighbours for food and shelter. In modern life though, we don't (often) need to fight or run when we're stressed, so adrenaline pulses through out body, leaving us wired.
Adrenaline and your body
Everyone knows the feeling of adrenaline pulsing through your body; whether you've tried bungy jumping or you love ordering a venti coffee with 5 shots of coffee.
Adrenaline makes you wired; your blood pressure rises, your muscles fill with more blood, and the blood flow to your intestines slows.
Did you know? Adrenaline slows the blood supply to your digestive organs.
Sluggish digestion from stress
Breaking down food is hard work, and it takes energy and power to do it. With excessive adrenaline pulsing through your body, your poor digestive system is expected to work without a good blood supply. Peristalsis, the fancy word for the movements and contractions of the intestines to help move food along, is also slowed by adrenaline. Your digestion becomes sluggish, and some harder-to-digest foods can sit in your digestive tract for too long, emitting gas causing bloating and stomach pain.
How to treat IBS
Stomach pain and irritable bowels can be caused by too much adrenaline pulsing through your veins thanks to stress rather than just the foods you eat.
So before you scrap spicy food from your diet, there are a few things you can try to lower your stress levels, decrease the over-activation of your sympathetic nervous system, and decrease the adrenaline in your body:
- Try 5 long exhales 3 times a day- Deep breathing is proven to activate your 'Rest & Digest' system instead of your 'Fight or Flight' system.
- Try avoiding stimulants like coffee around meal times
- Try to avoid stressful situations (eg. a meeting with a difficult client) when your digestive system needs extra help like after lunch.
- Gentle exercise can help with digestion, so try a walk to clear your mind, and help your process your food after lunch.
- If you're eating at your desk, try deep breaths between bites, and avoid reading work or stressful emails during your break.
How to manage stress
If you need help finding effective but realistic ways to combat stress in your life, I'd love to help you.
Have a happy day!
-Caitlin xo
Queenstown Wellness Retreat Gifts
You're all amazing, and to show you how special you are, when you come to my Queenstown Wellness Retreat on November 14th, I'll give you some special gifts from brands I love.
Beautiful natural products from local NZ brands
I'm passionate about supporting businesses I believe in, especially those that embrace balance and happy, healthy lifestyles! Luckily in New Zealand, there are some really clever brands making beautiful natural products that are luxurious and free from nasty chemicals. A few really stand out, and I just had to ask them to come on board for our retreat. And they did!
Special gifts for Wellness Retreat guests
I'm so excited to give every retreat guest a beautiful gift bag of goodies from these wonderful local brands. Click on the images below to learn about these amazing brands.
