Institute of Health Sciences

Few tips here on some foods to help reduce inflammation

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Try get out in this Good weather while we have it as we don't get to often. If you cant get out for a run or more Vigorous exercise walking is a great alternative its a great way to keep the mind and body Active and healthy, here are some reasons why we should try get out for a walk at least 30mins a day..

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Healthy snack night before a match eggs and avacado #protein # healthy fats

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First post in a while it's been a busy couple of months with studying and a new arrival to my family but back to it now and back eating healthy just back from 5 K run and I'd usually have this shake in the morning but to help with recovery I have to get my vitamins and minerals and antioxidants as did not have time this morning ☺️☺️ a bit of sugar in fruits I know but was needed 😀 so ingredients are . banana apple strawberries blueberries and mixed berries then spinach kale fresh beetroot carrot actually tastes really good

5 k run done in that lovely weather:) now time to relax and enjoy the calories:) merry Christmas to all.

BC Sports Massage & Fitness

Last few days before the xmas break,Just some of the benefits of sports massage

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Winter is well and truly here and with that we are susceptible to injury when playing sports with bad pitches and the cold etc,,you can reduce the strain on our body by getting Regular Sports massage just some of the benefits below

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Along with exercise ,I think the 1 of the most important things we can do is keep Learning and trying to learn new things I try to Invest in a couple of books a few times a year listen to podcasts weekly or online webinars or seminars to keep learning as much as I can , Our Brain is like a muscle and needs to be used and much as any other part of the body..a few books I treated myself 2 for reading over next few weeks.. #Earlyxmaspresent Have a good weekend

1st day of doing some speed work just 1 of the many drills that can be done .and for anyone that's know me I need it!! 20 minutes of short drills followed by mobility . Not perfect technique by any means knees should be higher and head is looking down but will try get my technique better over next few weeks . Plan on bringing in resistance bands and more plyometrics work over next few weeks. Reasons for ladders and speed work Speed Agility And also a great tool in injury rehab Have a good day #speedday #crossfitcroi

Hi guys another video here on some supplements i take to help with injury prevention / recovery these are 4 supplements I take every day to help me , It's not for everyone but I can only recommend from personal experience. If you can get these from your food then great but if your diet is lacking in these it's an option 1st up are calcium/magneuism tablets Benifits of these include Helps maintenance of normal muscle function Helps bone and teeth health Helps nervous system 2nd fish oils cod liver/ krill oil With these I'd usually spend a bit more on a brand that have higher amounts of EPA and DHA u will see on labels Benifits Better heart health Helps with mobilty of joints Healthy skin Next up multivitamins and minerals I again take 1 a day even if your diet is vitamin and nutrient full we sometimes just don't get enough in our diets Benifits Physical and mental conditions Reduce stress Prevents deficiency Overall better health Protein Every body knows what protein does at this stage but it's a huge part to play in injury prevention and overall health. Again only take supplement if your body requires it if u are not getting enough from your foods and your training requires it. Repairs muscles Helps bone health Faster recovery from injury Hope this helps Brian

Sports Massage - Hamstring Strain

Regular sports massage consists of Legs front and back and also your back and shoulders,,Remember u don't need to be injured to have sports massage its a great way of preventing injuries ,Just some of the things sports massage can help with.. Also a video on a typical Sports massage on hamstrings and a bit of advice on it and what to expect from it below Pain in muscles Improve flexibility Boosts Sporting performance Reduces stress Prevent Future injuries

Yoga Breathing | Alternate Nostril Breathing - YouTube

Hi guys A few months ago after speaking to a Physio about the affects of breathing through your nose and ways it can relate to injuries and sporting performance nasal breathing and benefits that can come from it I started to practice nasal breathing a few minutes a day 10 minutes of my day to concentrate on breathing through my nose can be done sitting down in work or anywhere really I can genuinely say I have been Finding lots of benefits from it better sleep more relaxed more energy and again any people involved in a sports this can only help with your performance Like most of us I am predominately a mouth breather and had never really thought about why we should be trying to breath through our noses rather than our mouths. after attending a few webinars with luis laynee I was convinced of the benifits she is a specialist in Nasal breathing but again there are loads of different ways and techniques online from yoga/Pilates instructors that you could start practicing again this is just my view and hope its helps wont be for everybody I just listed a few benefits of Practicing nasal breathing each day * Better Sleep * Reduced snoring * More energy * More oxygen * less anxiety * Nose breathing and full rib cage activation is critical for optimal flexibility and elasticity of the spine, head, neck and low back. video Below is more a yoga breathing technique but is a good place to start as I said loads of video online that can help u with your practice..