Welcome to Monica's Strength and Rehab!

 

Welcome to the website of Monica Torland, Sports Therapist, Personal Trainer and Accredited Strength and Conditioning Coach.

 

I offer a wide range of services covering Guildford and the surrounding areas of Surrey.  

 

 


Latest blog updates

Thu

14

Nov

2013

Update - Weight Care Centre, Rugby World Cup and Bristol Rovers

It has been a long time since my last blog post so I wanted to post an update to let people know where I spend most of my time, and how you can get hold of me in the day time. I work in the Weight Care Centre on Cathedral Road in Cardiff were we provide some of the same services I have been offering privately over the last couple of years. We do individualised training program to suit you needs, so whatever your goal might be we can help you. We also offer sports massage to help you recover between those hard sessions. It is very important to recover and look after you body!

 

I have recently been working at the Rugby League World Cup on several of the macthes in Cardiff, Bristol and Neath. Great to catch up with some of my previous colleagues and friends!

 

I am still working with Bristol Rovers Footballclub to keep the boys between 13-16 in good shape throughout the season. As much as I miss playing football myself, it is nice to still be involved in the sport I love!

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Wed

31

Oct

2012

Scapular Wall Slides

Starting position
Starting position
End position
End position

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Mon

15

Oct

2012

Want to loose weight? Here are my views and a few simple guidelines

Don't worry I will not tell you to only eat salad, but a simple salad can actually be quite tasty even if you are not Jamie Oliver (like me!)
Don't worry I will not tell you to only eat salad, but a simple salad can actually be quite tasty even if you are not Jamie Oliver (like me!)
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Thu

04

Oct

2012

Do you enjoy running??! Don't forget about the strength training!

Adam Bitchell - A great runner currently training hard in America
Adam Bitchell - A great runner currently training hard in America

How often do you see people pounding miles and miles on the treadmill?? Beginners as well as experienced gym users will in about 80% of the time attack the treadmill in gyms and fitness clubs in order to get “fitter”. As I have experienced the effects too much running can have on your lower limbs (knees in particular), I can talk about this subject with a great deal of experience. I also work with a variety of runners; from the most insane ultrarunners, to triathletes and middle distance runners, and therefore come across some of the most common overuse injuries on a weekly basis.

 

Why is it that so many people (and women in particular) think it is okay to start running without doing any form for strength training before or alongside running?? How long do you think your joints will be able to cope without giving you any pain or discomfort? If you are lucky and have a good running style, close to no biomechanical disadvantages, appropriate footwear, perform a good warm up etc. you might be one of the lucky ones, and actually be able to keep running for years without suffering any pain or problems, but in more cases than not this is just a wish….

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Wed

19

Sep

2012

Gym Induction Video

As a lot of you know already, I used to start my gym “career” at Leeds Metropolitan University whilst I was still a student there. One of the things I got asked to do when I worked there was to design and deliver a gym induction video that would be shown to new students before they were allowed to start using the gym. Some of you have probably seen this video already, but if you are new to my blog and want to have a look at how we made the induction video, please click on the link below:) 

 

PS: Please don’t laugh as it was hard enough to concentrate on what to say and look into the camera at the same time! I know now that I could never be a tv presenter, but maybe an air hostess with my “hand directions”?:) 

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Wed

12

Sep

2012

World 24 hours Ultra Championship in Katowice

The amazing Norwegian Squad
The amazing Norwegian Squad
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Tue

04

Sep

2012

You got to love foamrolling!?

Hello,

 

Lately I have had several people asking me how to use a foam roller so I thought I would give you some easy guidance and pictures to help you along. It is not a secret that I think foam rolling is an excellent way to look after you muscles in your own time, as part of your overall training routine. Foam rolling can be done before or after training or competitions.

 

Purpose: Improve muscle quality and aid recovery

Suitable for: Everyone

Equipment needed: Foam roller and a hard surface

Repetitions: 45 - 60 seconds per muscle group or 10 - 15 rolls on each muscle group 

 

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Sat

01

Sep

2012

Painful Achilles?

Over the last 18 months I have been working with a lot of middle distance and long distance runners. A lot of these athletes train between 10 - 14 sessions a week means that they cover quite a few miles per week in order to get the results they want. Everyone knows that running puts a lot of force and strain through the legs in particular. Tight and sore hamstrings, gluteus, quadriceps and calves are a common complaint for a lot of runners, which is not surprising considering all the ground work they do. Tight calves are present in a lot of people with Achilles problems which is what I wanted to talk about today. 


The Achillies tendon is a common injury site for a lot of runners. Most people know where the Achilles tendon is as it is easily identified just above the heel bone. The Achilles tendon is attached onto the heel bone and runs up to the biggest muscle group in the back of the calves; the Gastrocnemius. Because the Achilles tendon is a continuation of the calf muscles it allows you to transfer power from the calf muscles to our ankle and foot. The Achilles tendon is active in pretty much any movement we do and it is for a reason the strongest single tendon in our body.

 

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Tue

28

Aug

2012

Do you have a tight bottom?

Then get stretching!! You may think that therapists in general are very glad in advising people to stretch, stretch and stretch even more, but there is a reason why we do it. Tight muscles can restrict range of movement and cause muscle strains unnecessarily which is not something you want if you are an athlete or do any type of exercise or sport.

 

Today I decided that I wanted to show you a few good stretches for your gluteus muscles, in particular for your gluteus minimus, medius and your piriformis muscle. If you suffer from sciatic pain, which can be caused by the sciatic nerve getting pinched, there is an even bigger reason to stretch this muscle group. The sciatic muscle runs through your piriformis muscle so for a lot of people a tight piriformis muscle can aggravate the sciatic symptoms in the buttocks and sometimes down the leg.

 

However everyone can benefits from gluteus stretching, but it is up to you if you want to stretch or not, so I will at least show you how you can do it. I have arranged them according to how “difficult” I think they are. Starting with the “easiest” ones first.

 

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Tue

21

Aug

2012

Basic Core Exercises

Hi sporty people, 


Hope you are all coming to terms with the sad fact that the Olympics is now over and we can’t have an excuse to watch way too much tv anymore. However I hope and think that all the Olympics have inspired a lot of you to start doing some exercise and set yourself some nice goals to work towards.

 

As a lot of my followers already know I used to have a blog where I wrote down several different suggestions to training programs/rehab programs. I have decided to have a little look in the archive and dig up some old blog post about various topics to share with my new readers. The first one will be one which shows you how to do 5 core exercises that you can do at the convenience of your own living room. Give them a go and see what you think:)


The exercises outlined underneath are general and can therefore be performed by any athletes; however the exercises selected are aimed at beginner wanting to improve their core control. 

 

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Sat

18

Aug

2012

Going around in circles

In exactly three weeks time I will be in Katowice, Poland for the combined World and European 24 hour running championship. Six Norwegian ultra runners are qualified to run with our red, white and blue jersey, and they hope to run more than 240 kilometers each during the 24 hour race.

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Sun

05

Aug

2012

You got to love the Olympics!

Being a sports idiot like me I can’t help writing a blog post about how I have found the Olympics so far. Being from Norway I of course follow all the Norwegian athletes and teams. Unfortunately the women’s football team didn’t qualify this year, but as I also used to play handball before I always find the handball so entertaining. I can’t help it, but I just get so involved that I am close to jumping into the tv-screens when it gets to exciting! 

 

 

 

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Tue

10

Jul

2012

Preparation with the Women's GB Basketball Squad

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Tue

03

Jul

2012

Interviewed by Jimdo Website

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Fri

29

Jun

2012

Delayed update from the Athletics Olympic Trials

I have been pretty off this planet over the last 4 days as I am in the middle of moving house. Moving house has got to be one of the most time consuming and stressful things we got to do in this life, surely?! Anyway we are getting there surely, but slowly. Dead lifting boxes up and down stairs is pretty hard going over several days, but some training is better than none anyway.

 

Last weekend I was working for Welsh Athletics on the Olympic Trials in Birmingham. It was a pretty busy weekend, but it is always great to be working with good experienced people and learn some new things. I went to the same event last year, but as I was a bit shy then and didn’t think it was appropriate to be asking any of the “celebrities” to take a photo with me then, but this time there was two of us so it was not so bad then. Mo Farah, Dwaine Chambers and Kelly Holmes stood next to me over and over again so I just couldn’t resist! People can say what they want about sports people being selfish and self centered, but I realize and appreciate how much effort and hard work they put into getting to where they want to be, so to me they are all inspiring people! You have to be determined, hardworking and selfish a lot of the time to become one of the best athletes in the country and in the world!

 

 

 

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Fri

15

Jun

2012

"Extreme Core Training" - Always learn to walk before you sprint!?

Yesterday I had a very useful chat with a fellow S & Coach in Cardiff. It is always interesting to discuss various “innovative” ideas we come across in the gym environment. We discussed an episode my friend had seen in a gym a while ago:

 

A personal trainer got his client to STAND on top of a swissball with the most rounded back in history holding a weight plate in his hands in front of him! The client was far from comfortable and would fall head first at any moment, but according to the trainer this was: EXTREME CORE TRAINING!

 

To get you to picture what I mean I have tried to copy what the exercise must have looked like, but obviously the ball is resting next to the bench as I would fallen head first otherwise! I am actually doing my best to look a bit craxy and I think I am doing a good job at doing just that, never mind!

 

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Sun

27

May

2012

Clean & Jerk Workshop at Dave’s Gym

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Sat

12

May

2012

Squat Workshop at Dave's Gym

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Fri

04

May

2012

Thoracic mobility on a tennis balls

Most people that know me will know that I always use mobility warms up and foam rolling as part of a good warm up routine. Foam rolling is not a new concept and you see people foam roll in commercial gyms as well big athletic tournaments. I believe that foam rolling makes a big difference to the tissue structure and that any tight knots or triggerpoints can be reduced or even disappear prior to starting your mobility warm up; this is a big bonus to help improve your movement quality and improve range of movement.

 

 

 

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Sat

28

Apr

2012

Deadlift workshop at Dave’s Gym

The hardcore group:)
The hardcore group:)
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