Youtonic Sports Massage Therapy and Personal Training

Do you ever wonder if you are working hard enough to see results? Try this kettlebell workout and compare it to one of your own workouts. I run kettlebell classes 6 times per week. Please message me if you would like to join in to keep your workouts fresh, fun and challenging.

https://youtube.com/playlist?list=PLu-O_lTi-4igcg31E5V8lEU5o9TrWb_gF

www.youtube.com

What better way to start the day? Eggs, spinach, avocado and tomato. I’ve been really enjoying this for breakfast of late, full of essential protein and fat and fibre, guaranteed to keep you full until lunch without the mid morning crash you might expect from a breakfast that is high in carbohydrate.

Recently I’ve been doing a lot of research into diabetes and obesity and have changed my diet considerably, I have increased the quality of the fat in my diet by eliminating trans fats from processed vegetable oils and my triglycerides have reduced to 1.1 and fasting blood sugars are down to 3.9 please message me if you would like to find out how I can help you.

My eldest and I out for a pedal

Beautiful day for a lunchtime pedal yesterday.

Breakfast, cod with fresh basil, Camembert stuffed peppers, let me know if you would like the recipe?

New video - What causes cyclists knee, how to avoid it and how you can treat it...

https://youtu.be/TWmNrQprM6A

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What causes Cyclists Knee, how to treat it and how to avoid it in the first place. In this video we discuss the causes of Cyclist's knee or Jumper's knee and how you can treat it. There is a link at the end of the video to show you how you ...

Have you ever been told you need to strengthen your Glute Medius? Try these exercise progressions...

https://youtu.be/WJ3RpXXWUHM

Glute Medius Exercises and Quadriceps Eccentric loading In this playlist it takes you through a series of exercises to help strengthen your core and prevent runner's knee pain.The Running Man Exercise https://yout...

In this video it discusses the causes of runner's knee and how you can treat it. The playlist of exercises below will show you how to relieve tight hips and calves and how you can then strengthen your core to prevent reoccurrence.

https://youtu.be/YggY0J19Pr8

Runners Knee and how you can fix it! In this video it discusses the causes of runner's knee and how you can treat it. The playlist of exercises below will show you how to relieve tight hips and ...

If you’ve ever had heel or foot pain, it’s likely to be plantar fasciitis, learn how to treat it here...

https://youtu.be/D099gMNPlrU

What Causes Plantar Fasciitus and How to Treat it The intention of this video is to try and explain what causes Plantar Fasciitis and what you can then do to offload the Plantar and get some relief, remove t...

In this video it will explain how best to manage your achilles injury from resting, using cold therapy, stretching and eccentric loading exercises.

https://youtu.be/tLDtYmo7DhQ

How to Manage your Achilles Tendinopathy/Tendinitus In this video it will explain how best to manage your achilles injury from resting, using cold therapy, stretching and eccentric loading exercises. The vide...

If you have ever experienced non palpable shoulder, arm, or hand pain, this video shows you how to identify common shoulder, arm and hand pain referral patterns and treat them using nerve glides. The first part of the the video shows you how to identify which nerve is causing the irritation and how you might be be able to ease the discomfort using the following Nerve Glides:

Suprascapular Nerve Glide 3:54
Median Nerve Glide 6:56
Radial Nerve Glide 9:04
Ulnar Nerve Glide 10:40
Musculocutaneous Nerve Glide 12:16

https://youtu.be/42P9ftH3mOM

How to Identify Shoulder and Arm Pain and Treat Using Nerve Glides This video shows you how to identify common shoulder and arm pain referral patterns and treat them using nerve glides. The first part of the the video shows ...

Ever wanted to learn how to deadlift, this video will give you the basics to learn the basic movement with good form...
https://youtu.be/wpKTFaYjkAo

DeadLift Instructions - How to Hip Hinge The aim of this video is to talk through the basics of good deadlifting technique and shows you a technique where you can practice the movement using a stick...

Here’s your perfect weekday breakfast right here! Make it in under 5 minutes, so nutritious and it’s oh so tasty! 😋

https://youtu.be/-O1hXPUnSl8

The Ultimate Weekday Breakfast, in under 5 minutes to make and gluten free! The Ultimate Weekday Breakfast and you can make it in under 5 minutes! Plus it's gluten free! As a Celiac myself, I buy gluten free Oates, although not essen...

Tight Neck and Shoulder? Try doing the self massage exercises in this video, or please get in contact if you would like to join my Stretch and Roll Classes. Which are on Tuesdays at 6:30pm and Wednesday’s at 12:15pm delivered via Zoom only £19 for a block of 4 sessions

https://youtu.be/7YFOxa9rF0A

Neck and Chest Release This video shows you how to release tight neck, shoulder and Pectorals. You may find this video useful before exercising or if you are getting tension relate...

Youtonic Sports Massage Therapy and Personal Training updated their information in their About section.

Lower back pain? Try doing the self massage and exercises in this video, or get in contact if you want to join my Stretch and Roll Classes. Which are on Tuesdays at 6:30pm and Wednesday’s at 12:15pm delivered via Zoom only £19 for a block of 4 sessions
https://m.youtube.com/watch?v=7hUsMR7CfiU

Hip and Back Self Release This video is about Hip and Back Self Release

Perfect your press ups with this drill...

https://youtu.be/6dq-AMDyqlI

How to Perfect to your Press Ups In this video I will show you how to perfect your press ups.Try and complete the drills in the following order, moving onto the next stage when you are able ...

If you’ve ever been told to strengthen your rotator cuff, try these exercises...

https://youtu.be/DUScIT72VzU

Shoulder Stability Exercises With Resistance bands for Your Rhomboids and Rotator Cuff This video shows you some very effective shoulder stability exercises with Rresistance bands for Your Rhomboids and Rotator Cuff Infraspinatus and Tires Mino...

New free to access beginners Kettlebell course coming soon to my youtube channel, please feel free to share.

https://youtu.be/lL6zx5E0g0o

Free Online Kettlebell Beginners Course Learn how to use kettlebells at a safe and effective pace. The classes will focus on learning excellent technique and understanding when to rest. The goal is...

Try this YouTube playlist if you are short of time, complete the warm up followed by as many sets of the complex as you have time/energy for with a 1 minute active recovery between sets, if you are feel strong, complete 10 press ups, then repeat the complex...

Quick Workout Playlist

https://youtube.com/playlist?list=PLu-O_lTi-4ijg25IJ_GoQdHrEAu2WE91C

www.youtube.com

Youtonic Sports Massage Therapy and Personal Training updated their business hours.

Youtonic Sports Massage Therapy and Personal Training updated their address.

This video is an instructional video using resistance bands to show you how to train your Posterior Sling, core, GluteMax and Glute Medius muscles, which we all need. If you’ve ever been told you have weak glutes and/or suffer from knee pain, learning how to master this exercise is going to help

https://youtu.be/XZYg1ktrGBw

Running Man Exercise With Resistance Bands for Training The Posterior Sling This video is an instructional video to show you how to do the Running Man exercise with resistance bands which is a great exercise for training your Posteri...

This instructional video shows you how to do the Kettlebell Dead Clean to Squat which is a great exercise for building explosive power. It will also get your heart rate up, so is also great for burning calories!

https://youtu.be/dUUZHBvEczY

Kettlebell Single Arm Dead Clean to Squat Instructions This video shows you how to do the Kettlebell Dead Clean to Squat which is a great exercise for building explosive power. It will also get your heart rate up...

This video will help you to learn the subtleties of Kettlebell Sn**ch mastery without the pain of injuring the palms of your hands...

https://youtu.be/S3VOznDrSLo

Kettlebell Sn**ch Instructions This video is will help you to learn the subtleties of Kettlebell Sn**ch mastery without the pain of injuring the palms of your hands

If you are short on time for exercise, then why not try this 3 minute Kettlebell Workout, if you have a little more time to exercise, why not try 3-4 sets of this complex with one minute rest between sets

https://youtu.be/GkQSautWMRs

Make sure you give your hip flexors a good stretch prior to exercising by doing some lunges if you have been spending a long time sitting, or try yesterday’s warm up video first.

Simple complex 9 x 20 seconds This video is a Simple complex of 9 x 20 seconds and is a great introduction to kettlebell complexes once the following lifts have been practiced with good f...

This video is from my online kettlebell classes which I hope you will find useful, it will take you through a warm up that is perfect before doing some strength training. It is also really good for alleviating stiffness from lack of movement, which can be an unfortunate consequence of lockdown life, try and do half of it every hour to keep mobile and to keep your core muscles working. A set of resistance bands would be useful for the exercises in the latter half of the video...

https://youtu.be/7hiAiAP6V68

Kettlebell Warm up with Resistance Bands This video is about Warm up with Resistance Band Exercises

Amazing day mountain biking around the Brecon Beacons

I hope you and your loved ones are all well. Just a quick update to let you know the changes to the way I am working and my availability.

Online Video Appointments

This has been very successful, far more so than I had ever thought possible and are bookable through my website. I have been using guided self massage, combined with progressive exercises to build strength and have managed to get people to successfully treat themselves to get out of pain and increase their fitness. Some of whom I hadn’t met before and would formerly been out of my geographical reach.

Kettlebell classes via Zoom

The small group kettlebell classes I used to run switched to online and it became a great place to meet, share exercise together and ultimately have fun. Participants said that the classes really helped them get through lockdown.

Presently I’m working on creating the syllabus for a new set of classes designed for beginners upwards, which will be kept as a small group. The aim is to teach participants with little to no experience all the fundamental exercises and progressively combine the exercises into full on workouts that deliver amazing results. I will send further details of these classes Zoom. Please let me know if you would like to join in.

Stretch and Roll and Core Classes

These have really helped people keep loose and reduce aches and pains in common problem areas such as neck, shoulders, lower back etc. The class is now evolving into an hour long class that utilises foam rollers and massage balls, to release problem areas with the addition of some stability exercises afterwards. The classes are also recorded and can be downloaded if participants were unable to attend if for instance the class clashed with another meeting on that day, or the class could be repeated at your own leisure.

Face to Face Appointments

I am available for sports therapy appointments in Devon Mondays and Wednesdays and in Bristol on Tuesdays only at present, so please contact me directly if you wish to arrange a session.

Small Group Classes for Friends or in the Workplace via Zoom

Please contact me if you and some friends or colleagues would like to design any combination of classes, it can be a great way to have fun, socialise and maintain your fitness, whilst having fewer physical contacts and will be especially useful if we are faced with tighter restrictions going into the winter months.

July/August Zoom Stretch and Roll Classes

The current 4 week block of stretch and roll classes finished this week and there is still one space remaining on the next block of the Wednesday 12:15pm classes and three spaces on the 1:15pm stretch and roll classes.

The aim of the classes are to give participants some relief from aches and pains that they may may be experiencing through working in less than ideal circumstances such as the kitchen, which is is where I’m drafting this email to you at the moment and also from a change to your regular exercise routine.

The objective of the class is to be interactive, so participants will have a chance to give feedback and suggest areas that they feel they need to work on.

The classes can be videoed so that if you are unable to attend you can download the class and do it at your leisure. You can make suggestions via the WhatsApp group if you are unable to attend.

Equipment you will need ideally is a mat, foam roller and a massage ball, a tennis ball or even something hard like a Kettlebell, lacrosse, or cricket ball would suffice. I may even add in some exercises to help improve posture.

The cost of the class will be £19 for a block of four sessions and I look forward to hearing from you with your preferred times. Please let me know if you would like a place on the next block as soon as you can.


Thanks,

Tim

Back to face to face appointments - the government guidelines have now changed and I can see people again face to face for sports massage appointments adhering to the government Covid 19 guidelines. Please message me for availability.

Zoom Stretch and Roll Classes

The current 4 week block of stretch and roll classes finished this week and there is still one space remaining on the next block of the Wednesday 12:15pm classes and three spaces on the 1:15pm stretch and roll classes.

The aim of the classes are to give participants some relief from aches and pains that they may may be experiencing through working in less than ideal circumstances such as the kitchen, which is is where I’m drafting this email to you at the moment and also from a change to your regular exercise routine.

The objective of the class is to be interactive, so participants will have a chance to give feedback and suggest areas that they feel they need to work on.

The classes can be videoed so that if you are unable to attend you can download the class and do it at your leisure. You can make suggestions via the WhatsApp group if you are unable to attend.

Equipment you will need ideally is a mat, foam roller and a massage ball, a tennis ball or even something hard like a Kettlebell, lacrosse, or cricket ball would suffice. I may even add in some exercises to help improve posture.

The cost of the class will be £19 for a block of four sessions and I look forward to hearing from you with your preferred times. Please let me know if you would like a place on the next block as soon as you can.


Thanks,

Tim

Stretch and Roll Classes - Keeping the Nation Supple!

The aim of the classes are to give participants some relief from aches and pains that they may may be experiencing through working in less than ideal circumstances such as the kitchen, which is is where I’m drafting this email to you at the moment and also from a change to your regular exercise routine.

The objective of the class is to be interactive, so participants will have a chance to give feedback and suggest areas that they feel they need to work on.

The classes can be videoed so that if you are unable to attend you can download the class and do it at your leisure. You can make suggestions via the WhatsApp group if you are unable to attend.

Equipment you will need ideally is a mat, foam roller and a massage ball, a tennis ball or even something hard like a Kettlebell, lacrosse, or cricket ball would suffice. I may even add in some exercises to help improve posture.

The cost of the class will be £19 for a block of four sessions and I look forward to hearing from you with your preferred times.

The second round of stretch and roll classes finished this week and there is still one space remaining on the next block of the Wednesday 12:15pm classes and three spaces on the 1:15pm stretch and roll classes. Please let me know if you would like a place on the next block as soon as you can.

Stretch and Roll Classes

The response I’ve had so far to the stretching class has been amazing. The aim of the class will be to give participants some relief from aches and pains that they may be experiencing through working in less than ideal circumstances and such as the kitchen, which is is where I’m drafting this email to you at the moment and also from a change to their regular exercise routine.

The objective of the class is to be interactive, so participants will have a chance to give feedback and suggest areas that they feel they need to work on.

If all are in agreement then the session can be videoed so that if you are unable to attend you can download it and do it at your leisure. Feel free to make suggestions by email if you are unable to attend.

If you are able to respond quickly, then I’m sure I’ll be in a position to start a class next Wednesday at either 12:15 pm or 1:15 pm. Please let me know which time would work best for you? The class will be 45 minutes long. If either of these times does not suit you, then I can put on additional classes if there is enough demand.

Equipment you will need ideally is a mat, foam roller and a massage ball, a tennis ball or even something hard like a Kettlebell, lacrosse, or cricket ball would suffice. I may even add in some exercises to help improve posture.

The cost of the class will be £19 for a block of four sessions and I look forward to hearing from you with your preferred times.

Worried about not being able to make it to the gym and social isolation?
I have the solution - outdoor small group kettlebell classes whilst maintaining a social distance.

If this sounds like it could be the solution to some of your woes, please email me with times that would suit you and locations. I am proposing Monday and Wednesday evenings and Wednesday lunch times at present. Hand sanitiser once I can get hold of some, or soap and water will be available, kettlebells can be supplied, or you can bring your own. Locations will be the Downs and Southville, other locations could be added if I get enough interest, so please hit me with your suggestions...

Greetings all,

Some of you may not have heard from me for a while and I hope this email finds you well.

I just thought I would let you know that it is business as usual for me and the only changes I have made is that I insist that we all wash our hands on entry and as we exit to keep us all safe.

Further to this I have also switched from using towels to a disposable couch roll. Plus an anti viral wipe down between clients.

Then obviously the government guidelines apply and that is that we should self isolate if we have a new and persistent cough for a period of seven days if we live alone.

We must isolate for 14 days if we live with others and anyone in the household has displayed signs and symptoms of coronavirus Covid19, that being a new and persistent cough and fever.

Full guidelines here: https://www.gov.uk/government/publications/covid-19-stay-at-home-guidance/stay-at-home-guidance-for-households-with-possible-coronavirus-covid-19-infection

I wish you well and hope to see you soon. However, during this potentially quieter period I will be posting exercises that you can do at home on my website during this quieter time www.youtonic.com

If you need any help in anyway with regards to exercise, programs or if you have a ni**le that is stopping you from exercising, then please get into contact and I’m sure I will be very happy to help you.

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