You are currently browsing the monthly archive for March 2014.

Hi my name is Kay.

I have just moved to the area with my partner and our 2 dogs and 2 cats.

Kay Phoenix, Pilates Instructor

Kay Phoenix, Pilates Instructor

I have always been very enthusiastic and passionate about Health & Fitness.  I believe that if you look after your body it will look after your mind.

I am very keen that everyone I work with enjoys their sessions. Exercise does not have to be about punishment.


Pilates helps me work more holistically with you because it enables me to work with you from the inside out.  Your health and wellbeing is my priority.

I have worked with a range of people – just like you! – Who want lifestyle changes…

I am a R.E.P’s Level 3 Personal Trainer, Pilates Instructor and also have qualifications in sports nutrition, weight management and postural correction.


I have always participated in a variety of sports including rowing, football, badminton, running and hockey as well as being a regular gym member, attending a variety of classes. I never ask my clients to do anything I would n’t do myself.


Look forward to meeting you…

Written by Kay Phoenix


It is Brighton Marathon time! We will be offering our usual FREE express road side massage and stretch aid to all Brighton Marathon runners on the day of the marathon.  We are perfectly placed along the course, just before mile 18.

Helen Grant, Physiotherapist and myself Anee French, Chiropractor, will be set up outside Coast Chiropractic at 198, Church Road.  Please come and see us if you’re struggling and hopefully we can help you get through the rest of the race.

We will also be available for post event treatments; we recommend a deep tissue massage or if you have an injury – chiropractic , osteopathy or physiotherapy. Just give us a call on 01273 321133.

GOOD LUCK – we will be cheering you on!


If you would like to look at any of our blogs on running – just click on any of the following:

Running injuries

Beginner, serious enthusiast or elite athlete?

An Athletes Relief Aid

My Little Runaway

Olympic Mindsets

Yoga stretches for runners (and everyone).

ITB Syndrome

Barefoot running

Barefoot running (part 2)


Everyone these days has seen Tai chi at some point, either on the television or on a holiday to the far east. To the casual onlooker it looks like some kind of floaty dance sequence, but Tai chi is a sophisticated jewel of Chinese culture that has become part of the global consciousness in the last forty years. It is a martial art, a method of restoring and maintaining good health, a physical manifestation of philosophy in action, and ultimately a yogic path to enlightenment.

Tai chi, or more correctly Tai ji Quan, means roughly grand ultimate fist and refers to its fighting strategy. The Tai ji symbol is what is commonly known as the yin yang symbol in the west, and is the pictorial representation of the core of Taoist philosophy. Yin-YangEssentially the ancient Chinese realised the energy of the universe was split into two opposing and complimentary forces, yin and yang, male and female, light and dark, hot and cold etc.

The fundamental premise of Taoism is that when yin and yang are in balance, harmony, and with it health, success, victory etc will prosper, and when they are not in balance then things are more prone to failure.

As a martial strategy Tai chi sets out to follow these laws of balance between yin and yang. Simplistically when your opponent is yang, i.e. attacking , you must be yin, i.e. yield, receive, deflect etc. He is now yin and now is the correct time for you to be yang and attack. Tai chi cultivates softness in body and  stillness in mind, in order to connect to your opponent and listen for the right moment to attack. Tai chi essentially uses the other persons force against himself, as your opponent dictates the advent of his own demise by attacking in a particular way.

Embodying these principles and practices has the effect of filling your consciousness with these qualities. We all know that life presents constant challenges on a daily basis. Knowing when to act and when to go with the flow is a crucial skill we all must learn. Tai chi trains your intuition and spirit to act in accordance with these universal laws so you respond from a much deeper place. In the end, every thing becomes Tai chi.

Most Tai chi practised in the world however is done so to maintain and restore good health, and Tai chi can be done without having to engage with its martial side or its philosophy. Moving in a soft slow concentrated manor has a very strong effect on both the body and mind and is commonly known as meditation in movement.  It restores correct posture, softens opens and strengthens the joints and muscles, improves balance and builds strength and bone density. It also strengthens the immune system and calms the mind, reducing stressful mental states. Tai chi then becomes a Qi gong, an “energy exercise” that leaves one feeling calm, balanced and more oneself. These aspects have great benefit to offer people in the modern world where disease, poor lifestyle and stress all have a major effect on peoples health.

Our classes at Coast aim to teach people the basic principles and ideas inherent in Tai chi, and focuses on teaching the Wu family long form from Shanghai. Training is traditional as passed down to me from my teacher and his teacher before him. Tai chi presents a completely different way of training the body and mind and provides a framework for understanding life and your own path through it. Its also fun and you will leave class feeling relaxed yet energised. Now that cant be bad!

Here is a video of Jeremy making Tai Chi look so easy – it’s not.

For those of you wanting to try Tai chi – we have a FREE TASTER CLASS on Tuesday, April 8th at 8pm. Please book your place as spaces are limited.

Written by Jeremy Marshall

Details for our next 4 week focus course:
Wednesdays 6.00 – 7.15pm April 9th, 16th, 23rd & 30th: 
Grounding through Yoga – Happy feet.
Happy Feet

Happy Feet

In this 4 week course we will look at finding mobility and stability in our foundation. We will spend time giving our often neglected feet and ankles some love, building this into a good dose of standing postures to strengthen and energise our legs too. Happy feet will help us to find a strong and steady foundation on the mat and a sense of stability off the mat, helping us to stay grounded and stable through life’s ups and downs. Handouts are included to encourage you to keep up the good work at home!

£48 for 4 weeks. Pre-booking essential.
Here is a little taster:

Here are 2 testimonials from Ginnys last Focus Class:
“As a complete beginner to Yoga, I found the course to be interesting and enjoyable. Ginny is an excellent teacher, providing just the right amount of challenge along with buckets of encouragement. She may have inspired me to sign up to another course – provided she’s running it!.” 

And another:

“Ginny is an excellent teacher who makes us all feel safe and at ease with her and our other classmates.
Her descriptions and explanations of the human physiology help to mentally visualise what we want to do – really great!
The supplementary materials and videos helped to consolidate what we learnt in class.”
Fiona Deene.

Due to the many questions and requests that came from my January Blog –  My Top Health Tip – I have decided to run a 4 week class on how to detox the body.

Start date: Wednesday, March 12th

Time: 7.30pm

Cost of course: £36.00

Obviously, juicing will be included along with lots of other information, tips and how to’s.

If this is something you would like to participant in – then give the clinic a ring to book your place. Spaces are limited so don’t hesitate for too long.


What is a roller?

If you enter any gym or health clinic these days you will see foam rollers. They look like pool noodles, you know, the things you can use in swimming pools to help you float; long cylindrical pieces of some type of extruded hard-celled foam. They vary in price depending on the quality, size and density.

To roll on not to roll – that is the question.

Most blogs/articles you read on foam rolling are usually slanted towards athletes, whether that is an elite, a dedicated athlete or the occasional weekend warrior.

However, you don’t have to be an athlete to benefit from foam rolling and I would go as far as to say, most people, can benefit from using this simple and relatively cheap (if you think of how expensive time off work or therapy costs) tool. Foam rollers are a small investment to make,  to see a potentially significant decrease in the number of soft tissue injuries and resulting pain.

Why use a roller?

Every body needs a little help with the stresses and strains we put it under. Foam rollers can be used for soft tissue work on most of your body as well as strengthening and stretching exercises. All you need is a little imagination (or videos to help you) and away you go.

Soft tissue work – Foam rollers can be used to work soft tissue (muscles ,tendons, ligaments). There are many names for this kind of work e.g. myofascial therapy, trigger point therapy. However,  this is a deep massage you can do for yourself, everyday if you wish.

Obviously, this is much cheaper than booking a massage but is it as good? Nothing is as good as an experienced therapist working on your body but many patients I see, actually need soft tissue work at least 3 times a week if not everyday (especially those of you recovering from an injury or training for something like the Brighton Marathon). This tool would enable you to do this and then still receive that much-loved and needed massage from your therapist.

Here are videos to give you some ideas but please experiment on other muscles, e.g. calves, quadriceps, hamstrings, lats – the list goes on…


Strengthening exercises – Foam rollers are a great way to increase muscle strength.

Here are some core strength exercise videos.


Stretching exercises – In our crazy computer driven world, many of us suffer with hypertonic (too tight) pectoral muscles that bring our shoulders forward and rounded (Upper Cross Syndrome). The following video demonstrates a lovely way to open the chest and stretch those over worked muscles with a foam roller.


Where can you get one?

Foam-RollersObviously, we carry these in the clinic. Our prices start at £15.00 for a short one (no picture yet sorry).

The light blue roller in the photo is £23.50, which is our basic – but will do the job very nicely thank you – foam roller.

The next is £29.50 which is more dense (and therefore harder) and comes with a CD.

And last but definitely not least, £41.50 for our Rumble Roller; which is a very light, compact roller that works on those tissues like you never thought possible. You will need a piece of leather to bite on while working with this one!


In conclusion

If you don’t have a therapist living with you, a foam roller is the second best thing. It can significantly reduce soft tissue pain and injuries while increasing your flexibility and strength. A small investment in yourself – because you’re worth it!

Written by Anne French

Enter your email address to subscribe to this blog and receive notifications of new posts by email.

Join 997 other followers

Coast Tweets

Coast Clinic

01273 321133
Tuesday: 10am - 7pm, Wednesday: 2.30pm - 6.30pm, Friday: 3pm - 7pm, Sat: 9am - 1pm