Category: health

Vigo-Redondela – Portuguese Camino

by Fitness Excel, posted in adventure education, camino, fitness walking, health, outdoors learning, Uncategorized
The coastal route

Vigo can be reached following the River Lagares which leads into Samil beach, there is much to see on this riverside walk. Vigo is a large town and perfect for an overnight stay. An early rise 7am to start walking to Redondela, it is dark and there are no arrows to follow, it can be difficult to get out of town. Eventually a group of us notice a faint yellow arrow, this leads the way into interesting streets and the old historic parts of Vigo and fishing areas of O Berbes, There is plenty to see in Vigo to include a Museum, the Church of Santiago and peaceful botanical gardens. There are many cafes offering great food and stamps for your passport on route. Many more walkers appear now and eventually after 5 hours, I reach the town of Redondela.

Portugal-Santiago Camino Baiona-Vigo

by Fitness Excel, posted in adventure education, camino, fitness walking, health, pilgrim walk

I started very early as this was a long day walking and wanted to avoid the heat of the day. Baiona is a pleasant, busy fishing town, with many Atlantic islands which can be reached by boat. On leaving Baiona the Camino continues across sandy beaches, over the River Groba passing beautiful Romanesque bridges. Here you can stop for a rest, where there are many cafes. A quiet, flat route with no other walkers in sight, it continues along the Foz do Rio Minor, surrounded by marshlands, an important ecological site which host many species of wildlife. The way displays interesting architecture and stone crosses, although peaceful, I am aware of the busy C-550 in the background. After 6 hours I approach the city of Vigo.

Psychology of Marathon Running

by Fitness Excel, posted in bone health, Endurance, fitness instruction, flow, health, Marathon Training, mental health, outdoors learning, Performance, Pilates, Resilience, running, strength training, Uncategorized

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Participants competing in long endurance events such as the Marathon has steadily risen over the years.  Data taken of both demographic and socio-economic groups from various studies has seen a rise in running becoming a popular sport.

The Marathon runner embarks on this challenge for many reasons and they must adapt their lifestyle and training far beyond the recreational exerciser to include high levels of demanding physiological and psychological adaptations to push beyond their current capabilities.  Furthermore, the rewards and positive benefits of this training will outweigh the negatives of marathon running.

The London Marathon is my third marathon, as a veteran runner I have improved with age, both on personal performance together with a faster post marathon recovery rate.  Training for a Marathon demands a consistent, disciplined, structured routine which will manifest into other areas of the runners life to include; personal goal achievement, better life management, psychological and emotional strategies for coping and better vitality and health.

London Marathon – Running Injuries

by Fitness Excel, posted in "life coach", bone health, Endurance, flow, health, Marathon Training, outdoors learning, Performance, Pilates, Resilience, running, strength training, Uncategorized, well-being

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Injuries are inevitable when participating in endurance events and can occur as a result of a breakdown in tissue and muscles being overloaded. With just over one week to go until London Marathon 2019, my plantar fasciitis has flared up again.  This condition can causes inflammation of the plantar fascia, a thin layer of tough tissue supporting the arch of the foot.  Rest and ice are the best form of treatment together with a performance based Pilates exercise programme for the core, such as side plank, integrating foot muscle strengthening and flexibility in the lower limbs.

Functional Strength Training

by Fitness Excel, posted in bone health, health, Pilates, strength training, Uncategorized, well-being

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Ageing is associated to physiological changes and declines in muscles and joints which could contribute to falls, frailty and disability, the term for this condition is known as ‘sarcopenia’.  Factors include a loss of muscle mass and strength.  Current research has shown that by engaging in regular strength training programmes 2-3 times per week, exercise can help combat muscle weakness, build muscle strength and improve bone density.

Benefits of Short Intensive Summer Courses

by Fitness Excel, posted in careers, enrichment, fitness for the camino, fitness instruction, health, outdoors learning, short courses, Uncategorized, well-being

 

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Short courses can take place in winter, summer or throughout the academic year, delivered as a professional or academic course. Maybe you are looking to add an ‘extra flair’ to your study or would like to pursue a practical course in an academic subject combined with practical subjects, which is flexible, less connected to the regular curriculum, but is a course of interest.

A short course can not only enhance your skills, knowledge, but it enables you to specialise further, study from a different perspective or look into a different field of study you may of thought of as a hobby or interest.

An Intensive course gives you freedom, if you are looking for a job or seeking better opportunities, a short course will not only enhance your CV but enrich your study experience.

Camino & Resilience

by Fitness Excel, posted in adventure education, camino, fitness for the camino, fitness walking, health, mental health, outdoors learning, pilgrim walk, Resilience, santiago, well-being

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The route continued to Palas De Rei. After leaving Portomarin, crossing the River Mino we continued uphill steadily through woodland, the rain continued and got heavier and heavier. Continuing through small hamlets, passing the Hospital de la Cruz. Arriving at Vendas de Naron to get a ‘pilgrim stamp’ the old Romanesque Chapel, then continuing along the paved path, arriving at Sierra de Ligonde which offered fantastic views over the valleys. Particular parts of the route were isolated and quiet, apart from a rather large dog. The fog was dense and we were soaked through.

Approaching A Calzada the weather was so bad, we took shelter under a tree. There were other walkers, one an Australian man, we had met further back in other towns.  After discussing the weather, our blisters, stories of one walker getting frostbite back in the Pyrenees, our conversation compared the weather to life and the Camino, there are good and bad times, but we must press forwards.

The Camino de Santiago builds resilience, both emotionally and physically, it enables us to develop a positive mind and can-do-attitude.  We can integrate resilience into our lives on a daily basis, by being more active, getting more sleep and eating well, forgiving ourselves and resolving conflict. These small steps can help us improve our mental health and to face everyday challenges.

Camino & Mindfulness

by Fitness Excel, posted in camino, fitness for the camino, fitness walking, health, mental health, outdoors learning, pilgrim walk, posture - the neck, santiago, well-being

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Camino de Santiago is an excellent reason to take time out and integrate some walking mindfulness into your Camino.  Be aware of the sounds of nature, the wind, sun, rain and other people.  How can we become mindful of our experience of walking? Start with a natural relaxed walking rhythm, keep your attention in the soles of your feet, being aware of the alternating patterns of contact with your foot as it makes contact with the ground, then focus on sensations in your muscles and joints, expanding that awareness into your posture and breathing.

Classic Camino-Frances

by Fitness Excel, posted in camino, health, outdoors learning, pilgrim walk, santiago, Uncategorized, well-being

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Considering walking the Camino-Frances.  Why not start in Sarria – known for its fabulous hospitality and local traditional food.  As you begin your walk, you will pass through stunning scenery, picturesque villages, hamlets and many beautiful landscapes, in rural Galicia.  The atmosphere is unique.  Once you arrive in Santiago, a UNESCO world heritage city, visit the cathedral, claim your certificate from the Pilgrim office. There is plenty of time to explore, reflect on your journey and relax in this stunning town.  visit http://www.fitness-excel.com/home to view our video of Sarria-Santiago.