Category Archives: Articles

Postural workshop

Category : Articles

 

Here’s my postural workshop from 03.09.18, which I did for DW Fitness First Devonshire Square.


Strength and Conditioning for Team GB Athlete – meet Kevin a dragon boat paddler

Category : Articles

Strength and Conditioning for Team GB Athlete – meet Kevin, a dragon boat paddler and take a look at his strength and conditioning exercise program and his journey to a European Championship.

Jaro Wojciechowski Rolfing & Personal Training in London

The last months have been extremely exciting for me here at the Rolfing-Fitsmie-London practice. I am very grateful for the wonderful clients I have and it is my pleasure in helping them with their journeys on getting fitter, stronger, recovering from injury and accompanying their Rolfing structural integration process.

I’m very proud of Kevin firstly for having qualified for the over 40’s dragon boat Team GB and secondly for the amount of hard work he put in to get ready for the European Championship in Germany this year.

Keeping it brief, here’s mine and Kevin’s story.

I first met Kevin at a commercial gym in the City of London located by Liverpool Street station. At the time, he was at the beginning of his dragon boat journey. We talked about his past exercise experience and future fitness goal. He also told me about the biomechanics of the dragon boat paddling, telling me also about his past injuries. Taking all what he said into consideration, I designed a specific exercise program suiting his body type, skills and fitness level.

One day, he said to me “Jaro, I have a new challenge. I want to qualify for the senior A (Over 40’s) Team GB Dragon Boat.” I said that it was a brilliant idea which then led us to preparing him for his new challenge. This time, we mainly concentrated on strength! In addition to our gym sessions, he followed a specific cardiovascular fitness program created by his dragon boat club coach to make him fitter. He also worked on his paddling technique and did boat training on the water a few times a week, took part in dragon boat races most weekends during the dragon boat season AND on top of all this, he did core exercises and press-ups every morning!

For our strength and conditioning program, we divided it between ‘Push and Pull’ days. On our ‘Push’ day, we included squats and with our ‘Pull’ day, we included deadlifts.

The structure of the program was as follows: Phase 1 – Hypertrophy, Phase 2 – Strength, Phase 3 – Maintenance and Phase 4 – Active Rest. The number of sets and repetitions per set varied depending on the phase of the program.

Here’are some videos from Kev’s push day session:

Bench press (flat)

Dumbells incline bench press

Military Press

Squat

Here’ are some videos from Kev’s pull day session:

Pull Up

Bend Over Row

 

Suspended Row (This exercise was part of the strength and conditioning test in order to qualify for Team GB dragon boat).

 

Deadlift

We used two Reebok steps placed on each side of the bar for a warm-up, this way the range of movement was reduced and his body had a chance to adjust to the movement without putting an extra stress on the joints and muscles.

 

 

When his body was ready and the muscles warm, stretched and activated, we increased the weight on the bar.

 

We had some good and better weeks with our training. He caught the flu and was out of the gym for a few days. He got some minor injuries, tight muscles or a sore lower back after boat training and racing.  When it happened, we addressed the injury before our strength and conditioning session and when it was needed, I treated it with some Rolfing or fascia manipulation technique.

 

His one rep max personal bests were:

Bench press: 52.5kg (116 pounds)

Squats: 75kg (165 pounds)

Deadlift: 80kg (176 pounds)

Jaro Wojciechowski Rolfing & Personal Training in London

These were achieved before going for the European Championships with the body weight of 58kg (9.1 stone) and a body fat percentage of around 16%.

For more information about Rolfing Structural Integration please visit: https://www.rolfing-fitsmile-london.co.uk/rolfing-in-london/

For more information about personal training please visit: https://www.rolfing-fitsmile-london.co.uk/personal-training/

For testimonials please visit: https://www.rolfing-fitsmile-london.co.uk/testimonials/

For booking a personal training or Rolfing appointment by Liverpool Street station in London,  please click here.


Rolfing for gymgoers, weightlifters, bodybuilding and fitness competitors.

Category : Articles

Rolfing Structural Integration for gymgoers bodybuilders and fitness competitors.

Rolfing for gymgoers bodybuilders and fitness competitors. Good posture is an important factor for bodybuilder competitions for a number of reasons: Excessive lordosis, which can give impression of stomach sticking out. Misaligned shoulders, which can give impression that the muscles one side of the body are larger...

Rolfing Structural Integration Jaro Wojciechowski

As you read this post, you may know already know myself or Nas (@FitNASlifestyle) from the gym floor. If not, you may be reading as you have heard of or are interested in Rolfing or bodybuilding. This article covers a bit of both.

I’m not a bodybuilder or a fitness model myself, although I do enjoy weight training. I work as a sports therapist, Rolfer (Rolfing Structural Integration practitioner), Pilates instructor and personal trainer at a gym in Central London. My working day consists of working with clients with a mix of hands-on therapy, body conditioning, core training and weightlifting exercises. My personal training background benefits my body work treatments, as it allows me to better understand the biomechanics of each weightlifting exercises and the impact it has on the body. I believe this is why last year, Nas asked me to help him to work with his body while he was preparing for a natural bodybuilding competition.

Personally, I think bodybuilding is an extremely tough sport. In order to succeed bodybuilder’s need to be dedicated and give one hundred percent to each workout as well as their nutrition. They need to adapt their lifestyle and keep a strong mindset. Bodybuilding is a full-time project, often without little rest days over long periods of time. I admire the level of dedication, hard work and passion for achieving success these athletes have prior to competitions.

I met Nas at DWFitness First Devonshire Square gym in London where he works as a personal trainer and body transformation coach, helping his clients to lose body fat, build muscle and take their fitness to the next level.

Here is a video showing Nas’s physique from last season:

 

 

Here is Nas with a trophy for second place in the British Natural Bodybuilding final:

 

 

To get into competition stage shape Nas worked out up to three hours a day and followed an extremely strict nutritional regime for a 16-week period. He would start the morning with a fasted one-hour cardio session. He would then do a one-hour weight session in the afternoon followed by another one-hour cardio session in evening. The weight training sessions were divided into push, pull and leg workouts which were repeated in the same order for 16 weeks. In between training he would also practice his bodybuilder poses and had one Rolfing session a week with myself. Nas heard about Rolfing after meeting some of my clients who had been through the ten step Rolfing process which is why he decided to incorporate into his preparation.

For those of you who have not heard about Rolfing Structural Integration, please read on below about the basics of what it is and how it can be of benefit in general as well as to bodybuilders. At the bottom of this page is a video showing one of our Rolfing sessions and an interview of Nas giving feed-back on his experience.

What is Rolfing and how a balanced body and good posture can give an advantage to a bodybuilder?

Rolfing Structural Integration is a technique of deep tissue manipulation, which releases tension and realigns the body to improve posture and wellbeing. To achieve this the Rolfer will manipulate the fascia (this is the dense fibrous connective tissue that interpenetrates and surrounds the muscles, bones, nerves and blood vessels of the body) to optimise the structure of the body in line with the primary force that acts upon it – gravity.

I like to think about fascia as an envelope or t-shirt around the muscle. When the body moves in a particular way for a long period of time this t-shirt gets denser to support the muscle and make the movement more effortless. However, if this particular movement recurs for a long period of time it can fold the fascia’s t-shirt in a specific way, which can affect muscle growth. Rolfing realigns fascia to allow optimal posture and in tur muscle use and growth.

Good posture is an important factor for bodybuilder competitions for a number of reasons:

Visual – In all body competitions it is important that the body looks proportional, i.e. the same muscle groups looks equal on both sides of the body. Some examples of the effect bad posture can have are:

  • Excessive lordosis, which can give impression of stomach sticking out.
  • Misaligned shoulders, which can give impression that the muscles one side of the body are larger.

Muscle Activation – In order to adequately train and grow muscles it is important that bodybuilders can activate correct muscles during training. Rolfing can help to stimulate idle muscles which are forcing other muscles to compensate.

Posing – In order to show off muscles adequately during competitions it is important that bodybuilders have a full range of movement and are able to stand up tall. A tight shoulder for example will not enable the bodybuilder to raise their arm fully and show of their muscles fully.

Injury prevention – During training for a competition a bodybuilder cannot afford to take time out for injuries or compromise on standard of training sessions. Good posture and Rolfing can enable quicker muscle recovery, reduced wear and tear as well as elimination of pain and discomfort

Here is a video from our Rolfing Structural Integration session:

 

 

Here is a video of interview where @FitNASlifestyle talks about his pre-competition preparation and the benefits of Rolfing Structural Integration for bodybuilder & fitness competitors:

 

If you interested in bodybuilding/body transformation/personal training with Nas, please email fit_naslifestyle@outlook.com or call +447889759342

 

For more information about Rolfing Structural Integration please visit: https://www.rolfing-fitsmile-london.co.uk/rolfing-in-london/

 

and @rolfingfitsmilelondon

 

For booking a Rolfing appointment please click here.

 

Reference and external links:

https://www.dwfitnessfirst.com/find-a-gym/london-devonshire-square/

https://en.wikipedia.org/wiki/Fascia

https://www.thoughtco.com/the-eight-mandatory-poses-in-bodybuilding-415148

https://www.rolfinguk.co.uk/

https://rolfing.org/rolfing/


Carpal tunnel compression. Rose after three Rolfing Structural Integration treatments.

Category : Articles

Carpal tunnel compression. Rose 25 years old personal trainer talks about her left-hand injury and how she felt after three Rolfing Structural Integration treatments.

Rose is 25 years old and works as a personal trainer.

A few weeks back, she experienced pain in her wrist and her hand, which she describes as “pins and needles”, during the night.

Performing exercises, such as press ups, resulted in a bursting pain from extending her wrists, followed by her hand becoming swollen.

Rose was unable to use her wrist at all therefore, she went to the hospital and was told that a trapped nerve was causing the problem. The hospital advised her to go to the hand clinic.

She is now unable to lift anything heavy and do any proper training from this injury.

Here’s the photo of Rose’s left hand.

Rose’s left hand.

Here’s Rose’s hospital letter.

Rose’s hospital letter

“Diagnosis: ?left carpal tunel compresion

I reviewed this right-hand dominant, Personal Trainer lady, in ….. clinic today in his absence. She was accompanied to the clinic by her mother. She complained that she wakes up at night especially with tingling and numbness in the radial three fingers of the left hand with some degree of pain and tightness when awakening in the morning She feels the left wrist becomes stiff and painful after personal training session.

She is otherwise fit and well, a non-smoker and not on any regular medications. She has no history of injury to the neck or upper back.

On clinical examination today there is no obvious Tinel’s but Phalen’s is mildly positive in the left hand although on clinical examination there is no proximal neuropathy. Therefore I have suggested that she would benefit from a nerve conduction study and we will review her in six weeks’ time with the results and I have also spoken to the Hand Therapist in the clinic for a temporary splint to relieve pressure of the wrist.

We will see her again in six weeks’ time.

Yours sincerely”

 Post three Rolfing treatments press ups test & interview.

Post-treatment interview.

Rose has received three Rolfing sessions from me ( Jaro Wojciechowski Rolfing & Personal Training in London) over one month.

Throughout these sessions, We worked on the hand, wrist, elbow, shoulder and neck.

I compressed muscles and moved fascia allowing normal sensations to return.

After each session, Rose felt very “calm, sleepy and very relaxed”.

She is now able to return to exercise and even after the first session, she could do a press up again!

For more information about Rolfing Structural Integration please visit: https://www.rolfing-fitsmile-london.co.uk/rolfing-in-london/ 

and @rolfingfitsmilelondon 

 


How to get from Shoreditch High Street station to Rolfing-Fitsmile-London?

Category : Articles

How to get from Shoreditch High Street station for my Rolfing Structural Integration appointment with Jaro?

Rolfing Fitsmile London clinic is located approximately 0.4 mi ( 8min walk) away from Shoreditch High Street station.

Once you have contacted me, we’ll schedule a phone call or meeting to discuss your needs and objectives. I can share how Rolfing® Structural Integration might help you. The Rolfing Series starts with 10 sessions, each one of which is unique and builds upon the results of the previous ones. Session time: 60min, spaced: 1-3 weeks apart After the structure of the Ten Series, many clients continue with their Rolfing journey with further sessions to build on the gains made. All sessions include observation, hands-on manipulation, and movement education. Explorations in breathing, sitting, standing and walking enhance body perception and relieve restrictive patterns and pain.

Rolfing Fitsmile London,
7 Toynbee Street E1 7NE
Shoreditch
London

Here’s a short 48s slideshow video showing how to walk from the station to the Rolfing clinic.

Here’s the photo of the exit at the Shoreditch High Street station.

There is only one exit at the Shoreditch High Street station, so after passing the ticket barriers turn right onto Wheler St.

Just watch out for bicycles, scooters and motorbikes!!! Go ahead until you will see a costa coffee sign, then take left onto Commercial Street.

Then just keep walking down the Commercial street for the next 4-5min. There is an organic shop called “as nature intended Spitalfields” on your left-hand side, so if you need a healthy snack before your Rolfing session, it is a good place to get one.

If you feel like a having a cup of coffee before or after your Rolfing session, I would recommend checking the Brooklyn Coffee Spitalfields. You will have the shop on your right-hand side.

Keep walking further down the Commercial St and you will have the Tesco Shoreditch Commercial Street Express and then the Golden Heart Pub (Hanbury St) on your left.

You are almost there! If you on the left-hand side of the Commercial St, there is a zebra crossing, which you can use it to cross the road. Next, you will have the Old Spitalfields Market on your right-hand side.

Then the Christ Church Spitalfields on your left-head side.

You will be 100 meters away from the Rolfing Fitsmile London clinic, by this point. Continue walking forward, then take a slight right onto Toynbee St.

You are here. Please ring the doorbell!

Here are some useful links to the Rolfing Frequently Ask Questions articles. Please read it, It might help you to prepare for your first Rolfing Structural Integration session.

Rolfing Frequently Ask Questions (FAQ):

Who should consider Rolfing Structural Integration?

What should I wear during a Rolfing session? 

Can I work out during the Rolfing process?

How can Rolfing help Athletes?

If you have some questions about Rolfing process please click this link to email me or give me a call on 07840138019


Rolfing, exercises and stretches for sciatica – meet Carl

Category : Articles

 

Rolfing Structural Integration, exercises and stretches for sciatica.

Rolfing & Personal Training in London Jaro Wojciechowski

“Jaro has recently helped me with a sciatica problem. I have had this irritated / trapped nerve problem for years and seen various physios, all of whom have resorted to acupuncture – good for alleviating but not fixing. Jaro took time to thoroughly understand what, where, when and how the pain came about, used his knowledge to identify which joints were likely to be irritating the nerve and why, and prescribed exercises and stretches that seem to have fixed the root cause. I am really impressed with his approach and dedication. Thank you!” – Carl Meredith

For more testimonials please visit: https://www.rolfing-fitsmile-london.co.uk/testimonials/

For more information about Rolfing Structural Integration please visit: https://www.rolfing-fitsmile-london.co.uk/rolfing-in-london/ 


Client review – Adam Trice reviewed Rolfing-Fitsmile-London

Category : Articles

Adam Trice reviewed Rolfing-Fitsmile-London

Rolfing is a technique of deep tissue manipulation which releases tension and realigns the body to improve functioning and well-being.

Adam Trice reviewed Rolfing-Fitsmile-London

“Hi Guys
I would like to take this opportunity to let people know that I have scored Jaro a 5 out of 5 as he deserves it.
I’m going to you why.
For a very long time I’ve been having many problems with my neck, back and my flexibility.
Which has caused me many problems ie major headache, stiffness in my neck which has caused me much unwanted pain in the mornings.
For my lower back I wasn’t able to bend forward further than 90 degrees which is unacceptable for a 36 year old male and if I was to bend slightly further than 45 degrees I would have great pain which would shoot up from my lower back to my head and give me such a headache, it really was unbearable.
Then I went to Jaro who I met though a friend at work after two sessions I was able to wake up in the morning without any stiffness in my neck or shoulders.
After a few more sessions I was relieved that I wasn’t having headache as much, after 1 more session, I wasn’t even having headaches anymore, well not from the neck pain only the stress of life.
Anyway he started to work on my lower back and found that I was all out of elignment. So he started to massage and pull me around a bit and yes it did hurt but I’m not ashamed to admit it, after about 4 more sessions I was walking more upright than I had been for years plus I felt taller which is always a bonus and without pain which I thought I was never going to have again. For my flexibility I am able to bend over to about 90 degrees which is a fair amount more than when I first started to see Jaro.
So I highly recommend this Excellent young professional.
I hope you all have taken the time to read my post and agree with me.
All the best Jaro
See you soon.” 

For more testimonials please visit: https://www.rolfing-fitsmile-london.co.uk/testimonials/

For more information about Rolfing Structural Integration please visit: https://www.rolfing-fitsmile-london.co.uk/rolfing-in-london/ and

Rolfing-Fitsmile London facebook’s page https://www.facebook.com/rolfingfitsmilelondon/


Client review- meet Beverley

Category : Articles

Below is a five-star review from the Rolfing-Fitsmile-London facebook’s page.

 

Rolfing is a technique of deep tissue manipulation which releases tension and realigns the body to improve functioning and wellbeing.

Rolfing & Personal Training in London Jaro Wojciechowski

“I’ve been having PT sessions with Jaro for the past few months.

I work hard and really enjoy the sessions. I feel stronger and more confident using free weights.

I wanted to work on my bottom, and for sure it’s made a real difference.

I really recommend Jaro. He’s great to train with!”

My client Beverley came to me a few months ago as part of her weight loss journey keen to increase her upper body strength, as well as tone her legs and glutes. Over the past weeks, the focus of the sessions has been on increasing weight training confidence with a variety of exercises including squats, deadlifts, step-ups, Bulgarian squats, bench press, bicep curls as well as some other isometric exercises and stretches. Squats were incorporated as the main lower body exercise using the German Volume Training method (GVT) of 10 sets with 10 reps for each. For the rest of the exercises, a lower number of sets were used with between 6 and 15 reps each. Each training session has had a lower/body ratio of 2:1. Below are some video clips as well as a plan of a typical personal training session:

Workout:

Warm up:
1) Hips, shoulders mobility stretches and coordination drills, the muscle activation stimulation points and Rolfing SI fascial release manipulations for freeing up the joints and structural balance.
2) Squats – 10reps/20kg
3) Steps up -20reps
4) Squats – 10reps/30kg
5) Bench press – 10reps/20kg
—-
Main workout:
1) Box-Squats 10reps/40kg
Steps up – 20reps
Bench press – 6reps/30kg
2) Box-Squats 10reps/40kg
Steps up – 20reps
Bench press – 6reps/30kg
3) Box-Squats 10reps/40kg
Steps up – 20reps
Bench press – 6reps/30kg
4) Box-Squats 10reps/40kg
Hip trusts 3sets/30s
Bench press – 6reps/30kg
5) Box-Squats 10reps/40kg
Hip trusts 3sets/30s
Incline bench press 10reps/20kg (Olympic bar)
6) Box-Squats 10reps/40kg
Hip trusts 3sets/30s
Incline bench press 10reps/20kg (Olympic bar)
7) Box-Squats 10reps/40kg
Adductors squeeze 3sets/30s
Incline bench press 10reps/20kg (Olympic bar)
8) Box-Squats 10reps/40kg
Adductor squeeze 3sets/30s
Incline bench press 10reps/20kg  (Olympic bar)
9) Box-Squats 10reps/40kg
Side leg lift 2sets/30s
Preacher bench (biceps curls) – 10reps/ a-z bar +7.5kg
10) Box-Squats 10reps/40kg
Side leg lift 3sets/30s
Preacher bench (biceps curls) – 10reps/ a-z bar + 7.5kg
—-
Stretching & Bodywork:
The hamstring, gluts, calf stretch and Rolfing fascial manipulation techniques to aline body’s posture after exercises.

 

Here are some videos of our workouts:

Squats

Step Ups

Straight Leg Deadlift

Bench press

Smith Machine Incline Bench Press

Preacher curl bench biceps curls

 

For some more information about Personal Training and Rolfing please visit: https://www.rolfing-fitsmile-london.co.uk/rolfing-in-london/and Facebook page https://www.facebook.com/rolfingfitsmilelondon/


Closed for Holidays (15th Dec 2017- 4th Jan 2018)

Category : Articles

Closed for Holidays

Closed for holidays (15th Dec 2017 – 4th Jan 2018)

 

I will be away from 15th Dec – 4th Jan. If you would like to schedule a session in before I go away, please let me know as soon as possible so that I can book you in.

If I don’t see you before have a great Christmas and New Year.

 


SHOULD YOU TRY ROLFING? Healthy for Man magazine investigates Rolfing.

Category : Articles

SHOULD YOU TRY ROLFING? HFM INVESTIGATES THE BODYWORK PRACTICE THAT CLAIMS TO IMPROVE IMPACT OF GRAVITY ON OUR POSTURE AND PERFORMANCE.

 

Rolfing & Personal Training in London Jaro Wojciechowski

Healthy for Man – November 2017

The first time I’d heard of this little-known practice was from actress Gwyneth Paltrow who seems to advocate more alternative pastimes than I can keep up with. But with a branch of the Rolf Institute of Structural Integration now in the UK, we ask, what is Rolfing and what can it offer the average man?

The name Rolfing comes from founder Dr Ida Rolf, an American biologist who developed the idea in the 70s that gravity impacts different areas of the body in different ways. She was influenced by Indian yogis whose bodily wellness inspired her to seek help for her family, many of whom had an abundance of mobility issues.

By pressing into the fascia – tissue that holds muscle to the skin – a Rolfer claims to improve posture, strength, energy and ease muscle pain. While many praise the practice for fixing previously unshakeable aches and pains; others dismiss it as a spiritual pseudoscience that writes cheques it can’t cash. We went to a Rolfing clinic in London to put the technique to the test.

THE CLASS

Our host Jaro Wojciechowski is not only a certified Rolfer, but also a Pilates teacher and personal trainer. The first thing he does is take a few snaps of my standing position and explains where my body’s main points of gravity are. As my general fitness exploits come in the form of weightlifting, he asks me to demonstrate how I deadlift and squat. He shows me where my imbalances are, and while he’s happy with my form, he gives a few helpful pointers about how to improve, and increase my stability.

At this point, Jaro takes the time to explain what Rolfing is and how it can work for me. I’m totally on board with his holistic approach to the body, and the idea that aches and pains aren’t necessarily best addressed by focusing on the area experiencing the pain. But Rolfing is also about emotional balance by way of accessing the body’s energy – and until this can translate into science, the jury’s out on Rolfing’s wellbeing claims.

I lie on a treatment table and Jaro begins massaging my upper body. So far, so relaxing. He then applies pressure to my pectoral areas with his forearm – not so relaxing! This mix of pleasure and pain is like other sports massages I’ve received in the past, only with much more pressure, rolling down the ‘superficial layers of connective tissue’. The other difference is that sports massage aims to ease muscle tension, while Jaro was concerned with how my body holds itself against the gravity pulling against it, referring to his analysis of my posture.

Immediately after my first Rolfing session, I felt limber and ready to take on an intense gym session, so Jaro’s handiwork certainly had a positive effect. Now, in the gym, I’m focusing on working my back and shoulder muscles, areas Jaro identified as imbalanced and affecting my lifting form. While the science behind Rolfing remains sketchy, Jaro’s was one of the better sport massages I’ve had. For that reason alone it was worth it.

For some more informantion about Rolfing please visit: https://www.rolfing-fitsmile-london.co.uk/rolfing-in-london/and Facebook page https://www.facebook.com/rolfingfitsmilelondon/


London Clinic for Rolfing, Personal Training, & Pilates

Address:
Rolfing Fitsmile London
Longcroft house, Victoria Avenue, London, EC2M 4NS

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