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a blog to inform, motivate, inspire and make you giggleFrom instant tips and recipes through to great stories from some of our members.
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Plank Drags
Place your hands directly under your shoulders, feet hip-width apart. Engae your core an glutes to maintain a straight line from your head to your heels. Keep your neck neutral by looking slightly ahead of your hands. Place a dumbbell next to one of your hands. Using...
Perfecting Your Posture in the Gym
Whether you're a seasoned lifter or a complete beginner, posture is one of the most essential components of a safe and effective workout. Walk into the gym, and you'll see people focused on reps, weights and timers. Don't forget how important it is to really pay...
Kettlebell-Only Leg Day
Circuit 1: HEAVY - Narrow squats MEDIUM - Lunges LIGHT - Wall sit calf raises Circuit 2: HEAVY - Deadlifts MEDIUM - Squat w/ pulse LIGHT - Prison squat Circuit 3: HEAVY - Sumo squat MEDIUM - Swings LIGHT - Cossack lunges 45 seconds per exercise, 2 rounds of each, 15...
Achilles Tendinopathy in HYROX
Hyrox is a growing fitness challenge that combines strength, endurance and grit. Eight stations of functional exercises are each broken up by 1km runs. While the format pushes you to your limits, it can also take a toll on certain parts of the body. One of the most...
Shockwave Therapy for Knee Pain
Understanding Knee Pain Knee pain is a common issue that can affect anyone, from athletes pushing their limits to those simple keeping active day to day. There are many effective ways to manage and reduce discomfort, such as massage, stretching and rehab/prehab...
Training for ‘The Gower Peninsula’ Ultra
What is an Ultra? Anything beyond a marathon distance of 42k. Got an event booked? Training is the most crucial part to succeed and do something well, although at a lot of these Ultra events just finishing is the main objective! Our team of 24 pople from TFD booked...
Cable Preacher Curl
Equipment needed: Preacher curl bench Cable machine EZ bar cable attachment (zigzag bar) Technique: Bring the preacher curl bench over to the cable machine. Position it so it is facing the cable you intend to use and around one foot away. Position the cable attachment...
HYROX: Workout of the month – SEPTEMBER
250M Ski Erg 500m Row Erg 50m Sled Push x50 Wall Balls 3 rounds - 3 minute rest between each round Ski Erg (250m) Stand tall at the start of each stroke. Drive the handles down using your lats, keeping your core tight and hips hinged. Don't just pull with your arms,...
Pilates for Ultra Walking
Pilates can really improve performance when taking on long distance walks. Pilates focuses on balance, posture, strength and flexibility which are all crucial in avoiding injuries and enhancing performance. Here are a few exercises that will complement your walking...
Cable Tricep Extensions
Equipment needed: Cable machine Rope handle How to do: If the cable is adjustable, position it as far up as you can, if it's a fixed cable, choose the upper attachment point. Next, add a rope attachment to the cable machine. Hold onto either end of the rope with your...
HYROX Beginner Circuit
Equipment: Sled Kettlebells Plyobox Rowing machine Exercises: Kettlebell thrusters (30 seconds) Sled push (20 meters) Sled pull (20 meters) Step ups (30 seconds) Rowing machine (30 seconds) Minimum 4 rounds, but as many as possible. Exercise form: Kettlebell thrusters...
Swimming Rehab
Swimming is a very useful tool for rehabilitation of injuries. It can help with reducing pain, managing chronic pain and improving mobility all with low impact on joints. The buoyancy of water helps to reduce stress on joints and tissues while using the water as...
Pigeon Stretch
The "pigeon stretch" typically refers to the pigeon pose in yoga, which is a deep hip-opening stretch that also targets the glutes and lower back. It involves bringing one leg forward with the shin parallel to the mat, and the other leg extended back, and then...
Fine Tune Your Desk Set Up
The way your workstation is set up has a huge impact on your posture. Aim for a layout that supports natural alignment. This means your monitor height and your screen should be at eye level and about an arm's length away. You shouldn't have to tilt your head forward...
Runner’s Strength
Strength training should be a key element to any runner’s workout menu – it can help to reduce the risk of injury and provide power and stability. Runner’s lower body strength and stability workout – step/box/weights 2 rounds x 15 – 20 reps Ensure your...
Benefits of Lymphatic Drainage Massage
This gentle, rythmic massage technique focuses on stimulating the lymphatic system, a crucial part of the body's immune function. What exactly does lymphatic drainage massage do, and why is it gaining popularity? Reduces Swelling and Water Retention One of the primary...
Why is swimming so good for you?
Swimming is a great exercise for body and mind. Moving your whole body against the resistance of the water provides you with an excellent workout. During your workout your heart rate will slowly increase , building endurance, muscle strength and tone, flexibility, and...
Benefits of Kinesiology Taping
If you've ever spotted brightly coloured tape on an athletes' shoulders, knees, or back, you've likely spotted kinesiology tape in action. But this isn't just a sports trend, it's a proven technique to support healing and performance. What is kinesiology taping, and...
Bear Complex Remix
7x rounds as fast as possible! 1x barbell row 1x barbell deadlift 1x barbell clean 1x barbell front squat 1x barbell shoulder press 1x barbell back squat 1x barbell shoulder press 1x press-up on bar The bear complex is usually a combination of 5 movements, which you...
What is Shockwave Therapy?
Shockwave therapy is a treatmnt we offer here at tfd therapy within our soft tissue treatments. It is an effective and non-invasive treatment for injured soft tissues when an injury in this area reaches a chronic non-healing state. Shockwave treatment works by sending...
Cable lateral raises
Equipment needed Height adjustable cable machine Single grip handle Instructions: Start by positioning the height of the cable to knee height. Attach a single grip handle. Grab the handle and step away from the cable to take the tension of the weight. Turn side on to...
Benefits of Sports Massage
Sports massage is a form of massage that concentrates on specific areas of tension or restriction in the body. Your therapist will have a good understanding of anatomy and will use a variety of techniques to help relieve the muscles in this area. A common...
Hot Honey Halloumi Flatbreads
You must try these 10-minute, high in protein, hot honey flatbreads... INGREDIENTS: 2 medium flatbreads 225g block of halloumi cheese sliced into 6 slices 2-3 tbsp honey 2 handfuls of rocket 2-3 tbsp cherry tomatoes, quartered 1-2 tbsp pomegranate seeds 1-2 tbsp...
Full Body TRX
PIKE UPS (2 SETS OF 8 REPS) HAMSTRINGS CURLS (3 SETS OF 10 REPS) SQUATS/SQUAT JUMPS (3 SETS OF 1O REPS) ROW (3 SETS OF 10 REPS) PRESS-UPS (3 SETS OF 10 REPS) Repeat 2 to 3 times PIKE UPS: 2 sets of 8 reps Placing your feet in the straps, find a strong plank position...
Benefits of Pregnancy Massage
Pregnancy massage is a brilliant way to help reduce stress and tension during pregnancy. It aims to help mum-to-be feel good by releasing endorphins and reduces stress! It is a relaxing massage with smooth flowing strokes to promote increased blood flow and mobility....
Chakras, Nadis, Prana and the Subtle Body… What is it all about?
To allow us to gain a better understanding of a chakra based yoga class, it's important that we have a basic grasp of some key yogic concepts. There are entire volumes of text explaining all of the following concepts in very great detail, should you wish to explore...
Bulgarian Plyometric Split Squat
What is it? A Bulgarian Plyometric Split Squat is an advanced variation of your Bulgarian split squat. It combines strength training with plyometrics, enhancing power, because of its unilateral aspect. It is a great alternative to a normal jumping squat, especially...
Osteoarthritis
Osteoarthritis (OA) is the most common form of arthritis and is one of the leading causes of pain and disability worldwide (NICE, 2008, Reginster, 2002). It is characterised by a progressive loss of articular cartilage, joint space narrowing sclerosis (thickening) of...
Lamb Arayes
Ingredients (serves 4, adjust accordingly): 500g lamb mince - 20% fat Pitta breads - 8 Grated mozzarella - 250g Handful of coriander 1 sprig of mint 1 large brown onion 1 red chilli 1 tbsp cumin 1 tbsp cayenne pepper 1 tbsp smoked paprika 1 tbsp chilli powder 1 tbsp...
What is Exercise Rehab?
What is exercise rehab? Exercise rehab uses rehabilitation exercises to aid your recovery from injury or surgery. It complements soft tissue treatment and is specific to each individual depending on the nature of your injury or weakness and which areas you are...
Barre Conditioning
HEEL LIFT PULSES (30 SECONDS) FIRE HYDRANT (30 SECONDS EACH LEG) LUNGE & LIFT (30 SECONDS EACH LEG) SIDE CRUNCHES (30 SECONDS EACH SIDE) PUSH UPS (30 SECONDS) PLANK TAPS (30 SECONDS) 30 seconds breather then start again (as many rounds as possible) HEEL LIFT...
Qigong for Wellbeing
Qigong for Wellbeing pronounced "chee-gong" When you think of activities to support your health, wellness, and overall wellbeing, what comes to mind? You might immediately think of gym-based activities like cardio machines, strength training, high-intensity classes,...
RDL’s
Being a compound exercise, the Romanian Deadlift (RDL) strengthens the core and lower body simultaneously and is primarily used to target the posterior chain muscles: hamstrings, glutes and the erector spine. How to do an RDL: Positioning the barbell directly on the...
What is a Postural Assessment?
What is a postural assessment? A postural assessment is a visual way for a trained therapist to check someone’s overall alignment. It can highlight any postural deviations that could be causing musculoskeletal pain or discomfort. What can I expect from a postural...
Lamb Kofta & Flatbreads
Ingredients/components (serves 4, adjust accordingly): Wooden/metal skewers Greaseproof paper 500g 20% lamb mince 1/2 white onion Sprig of fresh parsley 1tsp salt 1tsp pepper 1tsp cinnamon 1tsp allspice 1tsp fenugreek 1tsp ginger 1 egg 1 clove of garlic 1tsp olive oil...
Leg & Glute Burner
SUMO SQUATS BULGARIAN SPLIT SQUATS BOX JUMP UPS WALKING LUNGES 20 FLOORS ON THE STAIRMASTER 3-5 SETS OF 10 REPS Sumo squats: Take the legs out slightly wider than hip width apart and angle your toes out and away from the center of your body making sure your knees are...
What is Stretch Therapy?
What is Stretch Therapy? It uses targeted hands-on stretching techniques designed to create a more intense stretch through the muscles and tissues in order to leave you feeling relaxed, less restricted and more aligned. What can I expect from a Stretch Therapy...
The Benefits of Strength Training on Cardiovascular Health
Resistance training, strength training, exercising with weights or weightlifting (whatever you prefer to call it) may not be the first thing that comes to mind if you’re looking for a health and fitness strategy to reduce your risk of cardiovascular disease. ...
GTPS (Greater Trochanter Pain Syndrome)
Are you suffering from lateral hip pain? Greater Trochanter Pain Syndrome (GTPS) is an overarching term for the following conditions that relate to feeling pain on the outside of your hip: Trochanteric bursitis (bursa inflammation) Gluteus Medius Tendinopathy Gluteus...
Machine hip thrusts
The first step before getting onto the machine is ensuring the pad for your hips is pointing up at an angle; you can do this by pulling the yellow toggle at the end of the pad. Now sit inside the machine with your feet on the large metal panel (foot/leg positioning...
Stuffed Sweet Potatoes
Ingredients (serves 4, adjust accordingly): 150g baby spinach 150g mushrooms 100g feta cheese 2 tablespoons olive oil 1 clove garlic, minced Fresh rosemary for garnish Salt & pepper to taste Chilli flakes to taste ...
