James Key Personal Training, Strength & Conditioning and Rehab Specialist

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James Key Personal Training, Strength & Conditioning and Rehab Specialist

Personal training, Strength & Conditioning Specialist, Rehab Specialist, weight loss, muscle building

Hi there im James, im a competitive weightlifter and have been involved with sport and the gym for over 25 years. I am also a former national level gymnast (came 10th in the UK and 3rd in east midlands overall at the NDP's in my age category when i was 13) and national level powerlifter. I have also competed in wrestling, football, swimming all at club level. I have trained absolute beginners righ

t through to Olympic level athletes of all ages both healthy and disabled in my nearly 10 years of coaching. I additionally currently work additionally at Nuffield Health as a clinical exercise and rehabilitation specialist. Feel free to message me if you want help with anything. :)

Qualifications:

- Level 4 in Strength & Conditioning and Rehabilitation
- Level 4 in Nutrition
- Medical Exercise Specialist (MES)
- Specialist in Exercise Therapy (SET)
- Performance Enhancement Specialist (PES)
- Corrective Exercise Specialist (CES)
- Level 3 GP in Supporting Clients with Long Term conditions and Exercise Referral Practitioner
- Level 3 Personal Training and Fitness Instructing
- Level 3 in Health and Social Care (Exercise and Nutrition for the elderly and disabled)
- international Olympic Committee Certification in Sporting Injuries
- NHS/British Pain Society/Royal College of Anaesthetists Certification in Pain Management.

29/10/2023

🗣️Shout out to my client Ben for his awesome progress https://www.facebook.com/ben.c.vernon

🤷‍♂️ Ben first came to me for rehab post surgery after a disc herniation (surgery was needed as he had no feeling waist down)

🏋️Lifting heavy or spinal flexion done gradually and progressively aren't major risk factor for disc herniations contrary to incorrect beliefs.

⚠️Disk herniations are multifactorial. Risk factors include; being sedentary, poor load management, poor occupational load management (cumulative working period >8 h & stress at work etc based on current best evidence), poor nutrition, smoking, obesity/bmi etc.

‼️The biggest risk factor appears to be genetics.

🏃Some things we can influence, others we can't.

💥"Genetics etc may load the gun, but lifestyle choices pull the trigger"

🛌The spine isn't made out of glass and can and should be loaded progressively.

🤕Excessive rest and avoidance is harmful and negatively affects prognosis and outcome and can further increase disability. You need a better team if you've been given that advice.

🏋️Load it or lose it. Even in rehabilitation exercises selection needs to be challenging to illicit positive adaptation of the tissue. Yes the spinal tissues ALL adapt to loading.

📈Regular physical exercise is a preventive factor against the occurrence of disc herniation and degeneration.

⛳Whilst Caudia equina is indeed a red flag condition that requires immediate medical attention, the above rehabilitation protocols still apply with exercise, even post surgery.

😓Don't be a passive participant in a pathetic process.

💪Amazing work mate and for remaining positive. What a top guy. 😁👏

💌Message me for training and rehab help.

📜Studies;

1. Joshi A, Chitale N, Phansopkar P. The Impact of Physical Therapy Rehabilitation on Pain and Function in a Patient With Cauda Equina Syndrome. Cureus. 2022 Aug 18;14(8):e28131. doi: 10.7759/cureus.28131. PMID: 36134093; PMCID: PMC9482352.

2. Title: Getting out of Neutral: The Risks and Rewards of Lumbar Spine Flexion During
Lifting Exercises
Authors and affiliations:
Louis Howe1, Greg Lehman2
1 Department of Sport and Physical Activity, Edge Hill University, Ormskirk, UK.

3. Zielinska N, Podgórski M, Haładaj R, Polguj M, Olewnik Ł. Risk Factors of Intervertebral Disc Pathology-A Point of View Formerly and Today-A Review. J Clin Med. 2021 Jan 21;10(3):409. doi: 10.3390/jcm10030409. PMID: 33494410; PMCID: PMC7865549.

4. Gąsiorowski A. The role of weight training in treating farmers with lumbar discopathy. Ann Agric Environ Med. 2012;19(4):817-20. PMID: 23311814.

5. Atsidakou N, Matsi AE, Christakou A. The effectiveness of exercise program after lumbar discectomy surgery. J Clin Orthop Trauma. 2021 Jan 5;16:99-105. doi: 10.1016/j.jcot.2020.12.030. PMID: 33680831; PMCID: PMC7919938.

29/06/2023

This is my client Aleena

She has type 1 diabetes and suffers with BPD etc.

☑️Same girl
☑️Same pair of jean shorts
☑️Fit totally different
☑️The funniest/most unique progress picture I think I've received in over a decade of doing this. 🤣

🏋️‍♀️For her, exercise (more specifically strength training) is matter of necessity.

💉Both of the above are incurable. HOWEVER, we can certainly help manage said conditions.

🚑That's where people like myself, as I am a clinical exercise and rehabilitation specialist, come in.

♿We know losing body fat massively helps people living with such diseases.

💪BUT what we're not often told is how much developing muscle mass is vital.

🏃Whilst cardio is important, strength training should nearly always be prioritised.

➡️Strength and muscle mass, according to current best evidence have been clinically shown to;

➡️Increase both quality and quantity of life

➡️Muscle mass decreases your chances of developing various diseases and disabilities.

➡️Help you recover quicker if you do get sick/injured.

➡️Lessen pain and lessen chance of injury.

➡️Make body fat loss way easier.

💊(Even more important for people with diabetes) lessen chance of developing tendinopathy, neuropathy and cardiovascular disease etc which is of increased risk with the condition.

🍬Muscle mass helps regulate blood glucose and insulin levels better.

🌞By strength training mixed with cardio, her quality of life has drastically improved, her blood sugars are much more stable, she has zero back, hip and calf pain now and her mental health has improved.

👏Amazing job Aleena, you're an inspiration to people living with diseases and disabilities.

🤔Your diseases or disabilities don't define you.

💌Message me for specialist help with training and rehabilitation.

18/06/2023

🗣️Massive shout-out to my client Richy.

🏋️‍♂️I think he embodies what we do with clients in a nutshell.

⚕️Richy initially came to me with lower back disc herniations etc and associated neuropathy, this is typically associated with numbness, tingling, loss of sensation/strength etc in the lower extremities.

💥Often people are told "rest and don't use your back, you need to be careful and don't lift heavy" etc.

🤯The above is massively outdated and wholely unhelpful (outside of red flags). We know based on the latest research that movement fear/ avoidance and excessive rest is associated with worse outcomes and prognosis in nearly all pain/injury conditions.

💊 Strength training encourages healing, improved tissue capacity, strength, improved pain sensitivity and less likelihood of reoccurrence.

📉Studies also suggest disc herniations and bulges are actually MORE prevalent in people who are sedentary than people whom are active.

🏋️‍♂️Funnily enough, by doing the stuff you're often told not to do based on outdated and unsupported views (yes, round back deadlifts, heavy lifting etc were all included in his rehab) we've managed to get Richy essentially pain free.

💉The devil is in the dosage. Too much or too little are the only time you'll get issues. Gradual graded exposure, progressive overload and working to tolerance are the cornerstones in good rehabilitation protocol

🏋️‍♂️He can now deadlift over 100kg, squat 80kg for reps and is now able to sprint again. We're even doing plyometrics currently aka jump training!

🤔Rehabilitation isn't about what you CANT (yet) do but what you CAN do?

🚑You aren't half as broken as you think you are.

💪Amazing work buddy, you're an inspiration.

💌Want help with training and rehabilitation? My inbox is open.

14/07/2022

Oops forgot to post this on here as one is rather busy haha.

💪Here at Omega Health and Performance we are all about quality over quantity. By that I mean tailored programming and nutrition designed with each client's unique needs, likes and dislikes, psychology, disabilities, diseases, strengths and weaknesses in mind. As such all our coaches are highly qualified in all these areas.

🍔There are no gimmicky training methodologies, or generic/fad cookie cutter programming here and certainly no unsustainable fad diets.

📜As an evidence based coach and personal trainer I keep up to date with the latest research. This keeps my coaching current, in conjunction with my own experience and education.

🏋️ HOWEVER the client still has to meet their coach in the middle with adherence. It's a two way relationship otherwise you won't get optimal results. 🤷‍♂️

🏋️‍♂️I think my client Szymon is a prime example of what can be achieved with this approach whilst working with myself due to his fantastic mentality and the hard work he's put in.

In the last year he's;

➡️Lost a whopping 50kg (nearly 8 stone or 111lbs) bodyweight
➡️Going from never lifting a barbell before to a 170kg deadlift and a 120kg squat.
➡️Can do pull ups now
➡️KEEPING the weight off sustainably (this is where most people struggle so this is HUGE and needs addressing with the long game in mind)
➡️Built consistency with a positive mindset shift.
➡️Feels way better mentally.
➡️ENJOYING a healthy relationship with food again and being smart. If he wants a take away he can have it without it being of detriment or guilt.
➡️Playing football at weekends now.

Amazing dude you're killing it. 😁

📈Keep chipping away, keep being consistent and work with your coach. Months and years are where your results are, not days and weeks.

💌Inbox is always open for help and coaching. 📮

25/05/2022

Massive shout out to my client Denise https://www.facebook.com/denise.oconnor.7311

🤕Denise first came to me as she had neck pain, upper back pain, knee pain (arthritis) & mobility issues. She also wanted to lose weight.

🔙Her main issue she felt was her lower back, which she had surgery in the past due to scoliosis. See: metal rods.

⚕️Idiopathic adolescent scoliosis is a curvature of the spine which worsens as the person ages. Typically people with around 50-60 degrees of curvature require surgery.

📖 Current evidence suggests it can improve with strength training if caught early enough. (Šarčević Z, Scoliosis: muscle imbalance and treatment, British Journal of Sports Medicine 2010, And Mooney V, Gulick J, Pozos R. A preliminary report on the effect of measured strength training in adolescent idiopathic scoliosis. J Spinal Disord. 2000 Apr;13)

💊 I disagree with nocebic messages Denise was told such as "you'll probably be in a wheelchair" or "your spine is fragile". (Nobody can predict the future, as you can clearly see, she doesn't need a wheelchair and the spine certainly isn't fragile plus it adapts to loading).

🏋️‍♀️BUT as I say to all my clients, "it doesn't matter if you can't do things (currently), what can you do? And how do we improve on that?"

🎓This is where people like myself whom are qualified in medical and orthopaedic exercise, rehabilitation, exercise therapy and to support people with these long term issues come in, to help people like Denise.

🤸Needless to say she's moving much better, she's stronger, her pain has improved tenfold and she's also feeling much better.

💪 She's lost a few inches of bodyfat as a bonus.

Keep it going Denise, you're an inspiration. 😁😁

📬📩If you're struggling and want premium evidence based personal training, strength and conditioning and rehabilitation my inbox is always open. 💌

04/05/2022

💪How to train around pain and injuries, message me if you're struggling. Inbox is always open. 💌

🤯A note on misconceptions, myths, and things that arent (as) important contrary to popular belief but may help indirectly (may help with pain sensitivity and/or help with perception of pain temporarily etc);

➡️Stretching - Doesnt prevent injuries. Strength training also creates the same (see: in non extreme ranges i.e not those needed for dancing and gymnastics etc where extra flexibility training may help) mobility adaptations as stretching.

➡️Foam Rolling - it feels nice lol see: possibly alters pain perception/sensitivity. Don't use with pathologies, certain conditions like osteoporosis etc or breaks, tears, ruptures etc. 😬

➡️Corrective exercises and overly long convoluted warm ups - Dont prevent injury and neither of these things has a better outcomes compared with general strength training and warming up with just the empty bar or the unloaded exercise etc.

➡️Massage Guns - see foam rolling

➡️R.i.c.e - Ice can damage tissue. Only useful if you absolutely NEED immediate pain relief for certain injuries.

➡️Demonizing Form/Certain exercises - Form plays a VERY minimal role in injuries but may need to be modified for some people. Specific exercises arent inherently more risky than others either. The devil is usually in the dosage.

📃Studies;

" What does best practice care for musculoskeletal pain look like? Eleven consistent recommendations from high-quality clinical practice guidelines: systematic review. Br J Sports Med. 2020 Jan;

The R.I.C.E Protocol is a MYTH: A Review and Recommendations Domenic Scialoia & Adam J. Swartzendruber-The sport journal

Afonso J, Ramirez-Campillo R, Moscão J, Rocha T, Zacca R, Martins A, Milheiro AA, Ferreira J, Sarmento H, Clemente FM. Strength Training versus Stretching for Improving Range of Motion: A Systematic Review and Meta-Analysis. Healthcare (Basel). 2021 Apr 7

INTEGRATION OF STRENGTH AND CONDITIONING PRINCIPLES INTO A REHABILITATION PROGRAM - Michael P. Reiman, PT, DPT, OCS, SCS, ATC, FAAOMPT, CSCS1 and Daniel S. Lorenz, DPT, PT, ATC/L, CSCS2 - Int J Sports Phys Ther. 2011 Sep

Shrier I. Stretching before exercise does not reduce the risk of local muscle injury: a critical review of the clinical and basic science literature. Clin J Sport Med. 1999 Oct;

The Relationship Between Training Load and Injury in Athletes: A Systematic Review. Sports Med. 2018 Aug; Eckard TG, Padua DA, Hearn DW, Pexa BS, Frank BS.

Michaelson P, Holmberg D, Aasa B, Aasa U. High load lifting exercise and low load motor control exercises as interventions for patients with mechanical low back pain: A randomized controlled trial with 24-month follow-up. J Rehabil Med. 2016 Apr

Villumsen M, Samani A, Jørgensen MB, Gupta N, Madeleine P, Holtermann A. Are forward bending of the trunk and low back pain associated among Danish blue-collar workers? A cross-sectional field study based on objective measures. Ergonomics. 2015;"

07/04/2022

Massive shout out to my client Ryan https://www.facebook.com/Project.OrionMusic

🏅He absolutely smashed his MMA fight in a unanimous decision.

🤼He's a perfect example of what happens when you have the right attitude and work with your coaches. His mental focus and intensity especially in the last few training blocks in the build up to this fight has been inspiring.

🥊Ryan has taken everything on board I've said, plus we peaked his training and his weight cut perfectly. This has been highlighted in his training, in his confidence during the fight and ultimately, In the result of it.

🏋️‍♂️Working with a strength and conditioning professional (😜👋) and thus utilizing the principles of it within your training makes you better at your sports specific skillset by improving strength, power, speed, agility, quickness, work capacity etc. all of which facilitate sports performance.

💪If you don't build a strong base and work on the aforementioned qualities, you're not being optimal with your training. By that I mean you can't just train like a bodybuilder for sport related goals. This is why I always make it a priority to build a massive foundation with my clients and athletes.

🔺In a nutshell, the bigger the base of the pyramid (the stuff you do in the gym and training to work on your general physical qualities) the bigger the peak (your sports specific skills) will be. 🤷‍♂️

Amazing job dude. You've earned the win. We need to keep the momentum now. 💪

If you want to improve yourself for whatever life throws at you, even if it's not sporting related, message me. My inbox is always open. 📩💌

07/02/2022

Massive shout out to Olivia ( https://www.facebook.com/olivia.twilley.50) for the work she's put in. (Videos in comments also).

🏇Olivia is a high level competing horse rider.

🤕When Olivia came to me several months after her initial accident (a one tonne hay bale falling on her and breaking her right ankle and left femur) she was told she would not walk for 6 months or ride for a year and was obviously in alot of pain.

🚶‍♀️We got that down to 3 and 6 months respectively with our training and rehab work. She's also pain free now.

🧑‍⚕️Her physio has been very complimentary towards myself and the work we've done with Olivia. Open lines of communication between your health and fitness team ALWAYS equals the best outcome for clients. Fitness is health and health is fitness.

💪Olivia is very strong both physically and mentally after what she's had to go through. She is an inspiration of not making excuses no matter how hard things get, when it would have been very easy for her to give up and be "woe is me".

🏅We've managed to get Olivia back to where she belongs (and more!) riding and winning again after what could have been a career ending injury.

🏋️‍♀️Oh and she's lost about 10kg bodyfat in the process too. Always a bonus right? 😜

🏥 Rehab IS training, where you "Break s**t down, then build s**t back up again" - Greg Lehman. It doesn't need to be convoluted.

💪With strength training, the human body adapts, heals, becomes more robust, you look better and you also get better at your sport skill work. No matter how banged up you think you are.

No excuses, just get better.

Amazing work Olivia keep going and bring home those medals. 😍🏅

If you're struggling with training or rehabilitation feel free to message me. 💌📬

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Mansfield
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