It’s that time of year again where lots of shiny new school shoes will be hitting the playground next week.
Buying school shoes can be tough. Children spend many hours in these shoes so it’s important that the right shoe is found. Children’s feet aren’t fully formed until late teens which means they are constantly growing and changing. A poorly fitted shoe an lead to more serious problems with the development of their feet later down the track.
Check out our Podiatrist Gillians guide to buying school shoes to make it slightly easier.
Children spend a lot of time in these shoes. Make sure they are comfortable in them so they can run, jump, play and concentrate at school.
2- Size check
Children’s feet grow quickly and change shape so always have both of your child’s feet measured.
3- Check for the length.
Make sure there’s a gap of about half the width of your thumb between your child’s longest toe and the end of the shoe. Your child should be able to move their toes in the shoes without rubbing against the shoe. The back of the shoe should be firm and hug their heel so it doesn’t slip when walking.
4- Go for the exact size.
Don’t be tempted to buy a larger size of shoe for your child so they can “ grow into it”. Shoes that fit well will support and protect vulnerable and young growing feet.
5- Consider the design of the shoe.
Lace ups, Velcro or a buckle helps the shoe to fit better on the foot. This is preferable to slip on shoes which provides little or no support. The sole should be firm with good grip but flexible around the toes for running and playing. The shoe should be flexible but shouldn’t be able to bend in half. The material is also important and a leather upper allows your child’s foot to breathe and will be more durable and longer lasting.
If you would like to speak to our podiatrist about your child’s feet please contact us at Optimal Therapy.
First Aid Courses at Optimal in association with Highfield International and Dubai Corporation Ambulance service (DCAS).
First aid is a lifesaving skill, easy to learn and gives you the knowledge and skills to assist a person in difficulty. It also helps you build the confidence needed to deal with emergency situations. According to the government of Dubai at least 10% of each company has to be a certified First Aider, unless you work in a healthcare establishment or a school and then 100% of staff should be qualified to give first aid in the event of an emergency. Optimal uses a high-quality, well known international awarding body to deliver its training courses to prepare the learner for the correct rules and regulations. Our First Aid Instructor is an advanced nurse who adapts her teaching style to the needs of the students and their workplace. For larger groups of students, Optimal are able to travel out to your workplace to teach staff onsite to make it an easier process for all involved.
At Optimal Fitness we offer the following courses to meet the needs of different workplace requirements.
Basic Life Support (BLS) with CPR and DEFIB
Who should attend:
Emergency First Aid at Work with CPR and DEFIB
Who should attend:
Paediatric First Aid including CPR and DEFIB
What you will receive:
A qualification that lasts for 3 years and is an approved by Highfield international awarding body for compliance (HABC), and also approved by Dubai Corporation Ambulance Service (DCAS). With Infection control importantly on everyones mind, E learning courses, course material and certificates available on request.
Courses available: (Click the link to book)
• Level 2 Basic Life Support with DEFIB and CPR - AED 395 (6 hours) -
• Level 2 Paediatric First Aid with DEFIB and CPR - AED 395 (6 hours)
• Level 2 First Aid at Work with DEFIB and CPR - AED 420 (8 hours)
√ Courses run by DHA registered nurse, Katherine Taylor
√ Teaching available at your own business premises
√ Courses available weekly starting from 15th of April
√ CPD Points available (DHA)
√ DCAS authorized
Please contact us at +971 50 423 3302 or email@example.com for more information.
Pilates, ill-reputed as being easy, just for women or only focused on your abdominal muscles, can actually help to make you a better runner. It promotes general well-being, injury prevention as well as rehabilitation and even performance enhancement. Pilates is not only designed to strengthen your core muscles but your glutes and other leg muscles too. It aims at a uniform development of the whole body by:
Whether you are planning to start running, to race your first 5km or prepare for a marathon this eight week course will give you the best foundation to do so. Participation in the course is possible if you suffer minor injuries or chronic problems. If you wish to have a pre-course assessment by our instructors please contact us.
With our program we can make you run better, faster and for longer. You will be taught to use the basic Pilates principles during running by switching on the core, allowing the glutes to better activate giving more power to push off the ground. The exercises are specifically designed for runners as they focus on single leg load control, endurance and the synergy between your core, leg and upper body muscles.
Sign up for once or twice a week if you are very keen on improving. Classes run on a Sunday morning at 11:30am or for the early birds on a Tuesday at 7:15am. The course is run by Gillian, a podiatrist and Pilates instructor and Juliane a physiotherapist trained in Pilates.
It is 800AED once a week for 8 weeks + for each additional class a discounted 80AED.
For bookings or more information please call or whatsapp 056 808 2386.
Next course starts on April 11th 2021.
Dan Massey, Personal Trainer at Optimal Fitness.
“I don’t want to do weights training as I don’t want to put on loads of muscle and get really bulky, I just want to tone up.”
As a personal trainer, this is probably the most common statement I hear when speaking to females who are looking to start personal training for the first time.
Firstly, unless you plan on taking steroids, have highly unusual genetics or you are planning on lifting 6 days a week through some very long and gruelling sessions, this will definitely not happen!
The main reason behind this is that women have around 1/15th to 1/20th (1) of the testosterone levels of men, testosterone being the main hormone responsible for muscle growth. Therefore, it’s basically impossible to get a huge, bulky physique without a training and nutrition plan designed specifically for body-building.
“So, why should I lift weight”?
Whether you are looking to lose weight or simply looking to achieve a leaner physique, you may think cardio style training such as running on the treadmill or spending half an hour on the cross trainer is the best way to burn calories. This is simply not the case. While cardio training is vitally important for improving your overall fitness levels, the addition of resistance training will help you to build new, lean muscle (2). This muscle is the key to improving your metabolism and burning off more calories and ultimately more body fat. The stronger your muscles become, the faster your metabolism will work for you and the more calories you will burn off in general day-to-day life. Along with weight loss, resistance training has so many more proven benefits such as:
· Increased bone density.
· Improved balance, coordination and mobility.
· Improved sleep patterns.
· Improvements in mood, anxiety and stress levels.
“So what type of weights training should I be doing?”
Another great question!
With weights training there are two main methods to consider: compound exercises and isolation exercises. Compound exercises work using two joints and multiple muscles; a squat is a great example of a compound exercise as it moves through the hip and knee. Whereas isolation exercises are generally used for single muscles by flexing or extending a single joint, for example a bicep curl.
In order to really fire the metabolism, we need to be working through the larger muscle groups with the compound lifts, these include exercises such as squats, deadlifts, bench presses and barbell rows, to name just a few (3).
Isolation exercises are best kept toward the end of a weights training session after the main lifts have been completed and can be used to specifically target areas that you may want to tone and sculpt.
I hope you found this information useful. If you would like to start adding some weights training to your current exercise routine or have any questions about how weights training can help you achieve your goals, please feel free to contact me or any of the Optimal staff for more information. Happy lifting!
Personal trainer, Optimal fitness.
1. Handelsman, D. J., Hirschberg, A. L., & Bermon, S. (2018). Circulating Testosterone as the Hormonal Basis of Sex Differences in Athletic Performance. Endocrine reviews, 39(5), 803–829. https://doi.org/10.1210/er.2018-00020
3. Strasser, B., & Schobersberger, W. (2011). Evidence for resistance training as a treatment therapy in obesity. Journal of obesity, 2011, 482564. https://doi.org/10.1155/2011/482564