I have realised that I can say: "I am fit" Recording wins is a challenge for me even when they're obvious. The journal has undoubtedly made me more positive about my exercise.

There are many ways to stay active at SWEAT Southsea during and after your pregnancy. We have a team of qualified professionals who specialise in Pre and Post Natal Exercise with services including group classes, pregnancy massage, 1-1 Pilates and personal training

Watch as Sports Therapist and Personal Trainer Hollie Charles puts Bognor Regis Town footballer Chad through his paces. Chad suffered a posterior cruciate ligament injury in his right knee on New Year’s Day. He has excelled through rehabilitation into the final stage which covers change of direction and advanced plyometrics. He’s looking good to return to training for pre-season and full contact by the start of the season just 8 months after suffering the injury.

Well done to Chad and Hollie for the hard work and successful rehabilitation.

If jumping onto a higher box results in poor landing mechanics, you are likely to do more harm than good. Poor landing technique does not translate to real life or real world sporting situations without increasing the risk of injury. If you need to pull your knees up towards your chest to prevent your feet hitting the edge of the box, you are likely to find yourself collapsing forwards once contact has been made with the box. This is not effective training. Instead, you’re training poor posture and forceful deep hip flexion.

Recovering completely from a shoulder injury can be a lengthy process. The shoulder moves in many different ways and the rotator cuff is responsible for controlling these movements.

Muscle activation and correct movement patterns are vital in the early to intermediate stages. Then, during the later stages, it is important to strengthen the rotator cuff muscles throughout range of motion, particularly the diagonal patterns.