Never in my wildest dreams would i have envisaged seeing snow capped mountains on a beautiful sunny day for 6 days on the trot.

The last time i was in Nepal- i spent a month staring at what appeared to be a mountain range covered in a layer of mist. Only once did i glimpse the "fishtail" mountain - Machhapuchhre (on the left).


I guess i should start at the beginning...my friends and i started our adventure from Heathrow. We did not meet up officially with our group & guide from Explore until Kathmandu but we were positive we would be spotting others way before then. What we didn't expect was every other person on our flight to be wearing trekking boots & ruck sacks! Not a hope of meeting our group until the designated time. I started speaking to an obvious trekker carrying Explore documents..Patrick was the first member of our group. Soon enough we met up with the others waiting for our connecting flight from Delhi. Ever been through Delhi?? Allow an hour for security...it is a crazy system of women in one queue, your coat & shoes in another & bundles of baggage tickets on everything including your plastic bags. Our group seemed like a good bunch - we were the youngest at first glance. By the time we arrived in Kathmandu we were ready for some shut eye.

Jangbu - our guide was a friendly soul. He bundled us into a bus & we inched our way towards our luxury hotel. Two nights here & some sight seeing with a man who had one tone of voice - brilliant english but i started nodding off early on! Finally our group was complete with 3 canadians, and 9 english including a plucky 22 year old called Anna, by the time we ended up at the airport ready to board our little plane to the scariest airport on this planet - Lukla. Our last group member - james rocked up late after falling asleep at Delhi. He joined us later that day after jogging the first few kms in the dark with an unfortunate incident with a yak...big, hairy creatures that carried our bags the entire trek. James was clearly going to be the entertainer for the trip. We almost lost him to an escape mission to the Maldives but we convinced him the cold, lack of oxygen and dodgy toilets were all character building!!!

Days 1-6 were blissfully sunny as we steadily made progress upwards. There were lots of hair raising bridges (James was also scared of heights)

Our phrase of the day soon became "yak attack". As every corner produced another line of yaks who walk precariously close to you and if you're not on the right side of the track (away from the edge) you could find yourself abseiling down cliff faces. As time went on and we grew wearier - there were so many yak expressions that left us in fits of laughter. The lack of oxygen was becoming evident by that stage. Tea Houses provided accommodation along the route. We usually walked for 6 hours, stopped for 11am tea and lunch and then at about 3pm. Dinner was always at 6.30pm and consisted of soup ((particularly pungent garlic one helps with altitude sickness apparently), rice or pasta & tinned fruit for dessert. We were fed well and always waited on by our sherpas - Dawa, Furger & Golpa. Apologies for spelling the names completely wrong. My attempts at learning sherpa were severely restricted by the fact that most sherpas these days speak nepali so they kept forgetting the words!!! These guys were unbelievable. By the time we reached 4000m some of us were seeing the signs of altitude sickenss...headaches & vomiting. The sherpas looked out for us 24/7, taking our ruck sacks when we were flagging and making sure we had our shades on etc

By day 7 of the trek my memory becomes hazy as i was one of the few not taking anti altitude sickness tablets. That soon changed! For many of us - our lowest points were reached at a place called Lobuche (4910m) where you can only describe the tea house as basic in every shape and form. The toilet was undesirable and for the first time i watched steam coming out from the hole in the ground as i was squatting! It was cold, really cold and we were tired. The khumbu cough that everyone seems to get with the ice cold air you're breathing in all day was in full force at that lodge. The next day we ascended to Gorak Shep - the highest tea house of our trek at 5140m. By this stage i was surprised how weak i felt. I attempted to walk at 5am to Kala Pattar - our highest point but after 40mins of shuffling for two steps and stopping to rest, i gave up. It had beaten me fair and square. Most of our group conquered this and base camp everest but the strain really showed as we began to descend. Gorak Shep will always be the place i will never return to for the stench in the corridors coming from the loos & the cold!!!! Some of us resorted to buckets as the toilet facilities were so unappealing (no names).

Heading back down was a relief. It was still tough going but with each tea house we knew it would get easier. We re-visited Namche Bazaar - one of my favourite stops where we spent 2 days acclimatising before our ascent. It served the BEST food and was the only time i personally went to the chef to thank her! Good food warms your cockles on a trek like this. It was just as good coming down. One thing we did religiously on our trek was to walk clockwise around the prayer stones and spin the wheels for good luck. Little did we know at this stage that we were going to have amble time on our hands to spin merrily around the wheels while waiting at lukla for the fog to lift and the planes to land. That has to be the most bizarre part of the trip. weather has always been an issue with this airport as the conditions have to be good for any planes to land or take off. When we got there, we joined 1500 other trekkers stranded. It became obvious that we were "stuck" and would have to get used to waiting...having not showered or washed our hair for 2 weeks we were dying for that hotel in Kathmandu. By day 3 we just wanted out of there!!! We were the lucky ones. Some had been there 7 days. We found an old cinema in the basement of a bar where you could pay 200rupees each to hire it out. We had car seats for cushions, the clomp clomp of shoes in the bar above & freezing cold drafts but it was 3 hours of time killed watching the slowest moving film ever. The other form of entertainment was a set of scales outdoors that we visited once a day or more for the sheer pleasure of seeing how our weight had dropped off!!! Eventually the British Embassy agreed to military helicopters taking some of the trekkers off the mountain and soon we were washed and clean at our hotel in kathmandu. Our group had split up by then so the last supper was a funny affair in a trekkers restaurant with giant size feet all over the walls showing other groups trips to base camp everest.

What a trip, what memories and what a way to end it all! Thankfully i popped into the Seeing Hands Massage Clinic in Kathmandu before the trek so got to have my massage as the last part of our trip was devoid with the flight delay. I guess i have a reason to return to Nepal again....this country gets under your skin and comes out your nose/mouth!!!

Chiran and Laxmi, the blind massage therapists at the Kathmandu Clinic. Three members of our group - Andrey, Pelham and Hilary joined me for a sports massage and thoroughly recommend it pre/post trek.

http://www.seeinghandsnepal.org/

There are 5 weeks to go before setting off on our trek into the Himalayas. It has hit home that we are not as fit as we were at the begining of the summer....something to do with festivals, too much socialising and everyone choosing to get married in August. So the heat is on now to get back into a routine of regular sunday walks up and down hills. Nothing can really prepare us for the altitude, but being fit and used to carrying our 3 litres of water in our back packs is a step in the right direction.

I have mastered how to put the camel (water carrier) in my back pack after adamantly thinking i had a faulty one. Putting it in the right way so water runs down the tube and into the mouth makes a huge difference! I think my biggest fear is being cold at night in our little tea house up in the mountains. So any pointers woudl be gratefully received. A 4 season sleeping bag & thermals is my preparation.

People who do adventure challenges have many reasons for doing them. My reasons are twofold: the physial challenge and a school in Pokhara that is close to my heart. It is a flight away from the capital Kathmandu and the place so many trekkers start their adventures from into the Annapurna range of mountains. Back in 2009 i volunteered as a Sports Massage Tutor at a school called Seeing Hands which was set up my an english couple to teach blind students massage, to give them a profession and an income. I was extremely touched by the students and promised to return for a paid massage when they had qualified. So this trek is the mountain i climb to meet these students again.

The school in Pokhara has 7 therapists and a new one has opened in Kathmandu with 3. There is now hope they can expand to a third location in Patan, a popular area for ex-pats in Kathmandu. I have written all about my experience teaching these students back in my earliest blogs:

If you would like to donate any funds to the school please visit:

http://www.seeinghandsnepal.org/.

For those of you that have been coming to see me for massage for a few years, my next trekking adventure to base camp Everest will come as no surprise. The seed was planted back in 2008 when my hiking friend and i joined a challenge charity team to the Great Wall of China. To train for it, we had to meet up regularly for long walks in Oxforshire that involved as many hills as possible to prepare us for the "killer steps" that became a huge part of that trek.

Everest is a slightly bigger challenge. This particular mountain has inspired books, films and been responsible for many deaths. If you're not convinced - read "Into Thin Air" and "Dark Summit". Is Man taking on too much attemtping to conquer the tallest mountain in the world? It appears not. The challenge is enough to wet appetites every year and if the money is in the bank, Man will not stop at a mere mountain. I think i read recently that a 15 or 16 year old had completed the climb.

EVEREST FACTS:

Name: Sagarmatha meaning "goddess of the sky" in nepalese or chomolungma meaning"goddess of the universe"in tibetan.

Age: about 60 million years old

Height: 29,035 feet or 8850m (though grows a few mm yearly)
Base Camp Everest: all trekkers climbing Everest camp here before attempting to summit. It is high enough to suffer altitude sickness!

THE TRAINING....

A walk in the Highlands! Part of the West Highland Way at Easter

We met up with a friend in Edinburgh who drove us to Crianlarich. Our first day was bliss - we were fresh and the sun was out. 16 miles later we strode into Bridge of Orchy. That first day we did not meet many walkers but we soaked up the views - fabulous forests full of moss and lichen.

I guess the amount of water in this neck of the woods makes the landscape lush. Clue 1 for what was to come the next day. Easter Friday was spent eating and drinking. The hotel next to the bunk house where we were staying was gorgeous. It had that extra bit of luxury you desire after walking for a day. The next day was foggy, and wet. We kept our heads down for the first hour just warming up the muscles as it was an uphill climb. That day was incredible. It was 21 miles, 10 hours of walking. Spirits were high, there was even singing from musicals (delirious??!). We started to recognise other walkers on the same route. The mountains around us were huge and however far we walked they barely budged an inch! our lunch stop was heaven. We found a place to eat at Glen Coe - a skiiing resort. Although the signs after 5 hours walking were like an oasis in the desert..BEER, FOOD.teasing us. Getting back to the walk after a break was interesting! Finally we descended into Kinlochleven in the pouring rain. Day 3 was simply - get through these 16 miles and get on the train. It was drizzling all day. All in all we loved the "challenge" and called it character building. I will go back to do the whole walk and climb Ben Nevis at the end.

To be continued....

If you would like to book a massage and are feeling exhausted after reading the story above, contact Vanessa on 01491 577480 or visit http://www.completeworxmassage.co.uk/.

I spent a long time researching the benefits of exercise after a friend of mine Rorie came up with the brainwave of a subject for my course project. She had given birth to a healthy bundle of fun - Lucy (pictured at Wimbledon on the right) & wanted to get back into running but her hips hurt.


Why exercise? Paula Ratcliffe (the athlete/runner) once said in 2006 "the athlete in me doesn't like being pregnant". Yet she managed to keep up a pretty impressive training regime of a daily 100min run, gym work, aqua jogging & cross training. She had a daily massage too - that must have been the key!! Now we're not all athletes like Paula, but most of us like to stay fit and the physical changes that take place during pregnancy are enormous!
Key Benefits of Exercise during Pregnancy

• many of the common complaints of pregnancy are reduced when you exercise (fatigue, swelling of extremeties)
• Less insomnia and stress
• reduces body fat
• helps keep your sugars regular / mood on an even keel!

Loathe Exercise?
Try something new...no need to pump iron at the gym or run for hours on a treadmill. New ways to keep fit....

• Aqua natal
• Pregnancy yoga
• Pregnancy pilates
• A daily walk by the river...fabulous watching the bird life & their young in spring. If you feel adventurous - throw in a couple of hills to get the hard racing. Worried about your balance as your get bigger? Use some poles to work that upper body as well.

How on earth does the body stay upright during pregnancy??

INCORRECT POSTURE (LEFT) CORRECT POSTURE (RIGHT)


The weight gain during pregnancy has a HUGE impact on your posture. From week 16 onwards the extra weight at the front of the body moves the centre of gravity forwards which can cause some of the following postural problems:

• forward leaning head (neck pain)
• excessively rounded shoulders (weight of breasts)
• strain down the tummy
• excessive curve of the lower back called a lordosis
• tight hamstrings (back of legs)
• tight hip flexors (thighs)
• knees hyper extended
• feet rolling in and arches sagging

Massage helps hugely to alleviate the tight muscles and correct posture. It provides relaxation and time to connect with your baby. Vanessa can design a Support Program specific to you and your body from trimester 1 through to birth giving guidelines throughout on exercise and relaxation techniques.
Heard of the pelvic floor?
These are the muscles that wrap around the underside of the bladder, uterus, and rectum giving support. Ideally they are firm and supportive! Pregnancy and childbirth cause this sling to sag and become weak. Excessive sagging over a long period of time can disrupt bowel and bladder function. I know this is something you don't particularly want to hear or discuss but the reality is - it happens. You may be laughing away at a friend's joke and before you know it there has been a leakage. Regular pelvic floor exercises can prevent this. You need a qualified pilates teacher with experience with pregnant mums or a massage practitioner like myself.
Post Birth & Exercise
THis is the KEY to exercise and rehabilitation. The body has had to adapt to huge changes over 9 months. It starts within 24 hours of delivery. Without good muscle support, the joints are at some risk for a few weeks after birth.
Next time...top tips on staying fit & healthy & keeping that body pain free
For more information or to book a treatment with Vanessa, a qualified pre/post natal bodyworker, please call 01491 577480 or 07906186912 or email: info@completeworxmassage.co.uk.

Exercise Pointers during pregnancy:

• Good fitness levels already, continue with your chosen sport
  


• Good diet, properly hydrated


• Weekly pregnancy pilates or yoga to focus on your "power house" - those deep core muscles and pelvic floor.

Sports to avoid for risks of falls/trauma to the abdomen:

• Downhill skiing & waterskiiing
• Hang gliding
• sky diving
• Horseback riding
• Skating
• Gymnastics
• Rock climbing
• Scuba diving

Sports with cautions: Hockey, basketball, soccer, boxing, wrestling, football, martial arts with fighting.

Back Pain & the Physiology behind it?If this is severe enough from carrying the extra weight at the front, it can get in the way of exercising. The spine is both strong and elastic. The spinal vertebrae (bones that make up the spine) are cushioned by discs which soften movement. These discs are squashed during pregancy, so stretching and movement is vital to keep the fluid in the discs fluid (! with me still?)

Solutions to Back Pain during Pregnancy:
1.Movement - specific exercises taught by a professional to strengthen the deep core muscles and prevent the back taking on all the work to support the spine. Unless you already do pilates, then it may come as a revelation to you that muscles at the front of the body (abdominals) have anything to do with those at the back.
The Abdominals : They form a complex corset type network of muscles. The two verticle recti muscles down the front of the abdomen take on much of the load during pregnancy. Specific exercises can greatly help to reduce the muscle separation (up to 3 finger widths). This happens because hormones soften the muscle tissue and it is stretched. Left uncorrected, the back is less supported. The abdominals are often the weakest muscles as barely used when sitting, standing or walking.

2. Massage - shiatsu is a specific type of massage that uses hand pressure and movement. When used in pregnancy it can help prepare the Mother for birth with corrective exercises, postural assessment, and specific massage techniques to relieve back pain, swollen ankles, indigestion, heart burn, headaches and any other complaints related to the changes in the body.
Post Birth

It is wise to wait until your pelvic floor is in optimum condition before jogging or doing aerobics. It takes 6 weeks for the uterus to return to normal size and until then it is an additional weight on your pelvic floor. Also your breasts are heavier and can feel uncomfortable. In the meantime you can be quite aerobicic:

• mini trampoline work
• large gym ball exercise
• swimming or aqua aerobics

Allow yourself time to get your pre-pregnancy body back. It took 9 months to create your child so take 9 months to recover from the transformation in your physique.

The Abdominals: feel fit during pregnancy as they are stretched over the uterus keeping them taut and responsive. After the birth, they stay the same size but are not providing adequate support for the spine and pelvis. They gradually tighten back to their original state alongside the uterus. In order to get them back to their former glory, work starts within the first 24hrs of birth. They can be coaxed back to their shortened state without movement.
Exercise: corrective exercise for the recti muscles, breathing exercises and progressive abdominal exercises.
The Pelvic Floor: Your tissues may be bruised and swollen. Avoid any lifting. Exercise needs to start at once to avoid muscle wasting or atrophy. Nerve connections to injured muscle fibres can be re-established.
Exercise: By squeezing your vaginal muscles, the edge of the incision are pulled together no matter how sore it feels, circulation will be increased and relieves pain from the tear.
Massage: in many eastern cultures, like India or Malaysia, massage begins after the birth and continues weekly for 6 weeks. The health benefits are huge for the Mother. The first 2 weeks post birth is a precious time for Mother/baby to bond but she also needs rest to recover from the birth.

Two weeks after the birth, Vanessa Mansergh offers home visits. The treatment is gentle and focuses on lactation, relaxation and when the baby is a little more lively Mother/baby exercises. It is a flexible treatment and accommodates the mood of both the baby and Mother!
To book a shiatsu for pregnancy or post birth treatment, contact Vanessa on 01491 577480 or visit her web site for more information: http://www.completeworxmassage.co.uk/.