RISE Hot 26&2 Yoga Teacher Training

06/08/2026

Captain Forro in for a solid start to his next fight camp. Identifying imbalances within the legs to create more robust punching power and movement.

30/07/2026

Why do HYROX athletes choose us?
Well they push their bodies to the limit!!
8 brutal stations + 8km of running, sled pushes, burpee broad jumps, wall balls, and more.
That high intensity mix builds serious strength and endurance….but it also creates tight hips, screaming calves, overloaded shoulders, lower back strain, shin splints, and nagging tendinopathies (knees, Achilles, rotator cuff).
We had HYROX athletes in today for some remedial work on back and shoulders.

Key benefits are :

Faster Recovery & Reduced Soreness: Both modalities improve blood and Qi circulation, helping flush out metabolic waste and deliver nutrients to fatigued muscles quicker. Tui Na’s invigorating techniques (pushing, grasping, rolling) are excellent for dispersing stagnation after heavy sled or farmer’s carry sessions!!

• Targeted Pain Relief & Injury Management: Remedial massage zeros in on specific problem areas (e.g., IT bands, calves, thoracic spine) using deep tissue, trigger point, and myofascial release. Tui Na adds acupressure and joint mobilisation for low back pain, knee issues, and shoulder impingement (all common HYROX complaints)
Studies show Tui Na is particularly effective for musculoskeletal pain!!

• Improved Mobility & Flexibility: Loosen tight hip flexors, hamstrings, and ankles to maintain better running form even when fatigued. Better range of motion (ROM) = more efficient movement and lower injury risk!!

• Injury Prevention: Addresses muscle imbalances, corrects posture from repetitive movements, and keeps tendons happy. Regular sessions help prevent overuse issues like patellar tendinopathy or plantar fasciitis!!

• Stress Reduction & Better Sleep: The nervous system reset from these treatments lowers cortisol, improves recovery hormones, and helps you actually rest 😴 crucial when training volume is high!!

• Holistic Edge: Tui Na works on meridians and energy flow for whole-body balance, while remedial massage focuses on Western soft-tissue science. Together (or alternated), they’re powerful…

Book now 💪

21/07/2026

Our Saturday Clinics are now so popular we have opened up Thursday day time slots .
If you have need of remedial therapy and massage then drop us a DM . Don’t live in pain or suffering!

20/07/2026

So as we rapidly approach Ironman Wales …thought I’d write a little piece on the importance of TAPERING ☝️😅and the benefit of my many years racing and coaching!
So what is tapering??? 🧐

A tapering block (or “taper”) is a deliberate, progressive reduction in training volume in the final 1–3 weeks before a key endurance race/event, while largely maintaining training intensity and frequency.
This allows accumulated fatigue to dissipate, supercompensates physiological adaptations, and optimises race day performance without significant loss of fitness 🥳

Ok? So why tapering needed 💁🏻‍♂️

Endurance training for events like marathons/ultras or triathlons (especially Ironman or 70.3 distances) involves high cumulative volume that builds fitness but also creates substantial fatigue.
Such as …

• Muscle damage and inflammation!
Micro tears, elevated markers of muscle damage, and residual soreness 😖
• Depleted energy stores/Reduced muscle glycogen.
• Central and autonomic nervous system fatigue!!! Which means reduced readiness, altered sleep, and mood.
• Hormonal and immune stress 😳
Potential for overreaching if not addressed.

So (here’s were you should listen to me 😏)
Without a taper, athletes often arrive at the start line with lingering fatigue, impairing economy, power output, and endurance.
Also tapering reverses these effects through recovery while preserving (or slightly enhancing) key adaptations like mitochondrial function, capillary density, enzyme activity, and neuromuscular efficiency. 🤓

So what are the key benefits ???

Meta analyses and large studies consistently show performance gains of approximately 2–3% 🥳(sometimes more for recreational athletes), which can translate to several minutes in a marathon or triathlon.
• Improved time-trial (TT) and time-to-exhaustion (TTE) performance: A 2023 systematic review and meta-analysis (14 studies) found significant enhancements in TT (SMD −0.45) and TTE (SMD 1.28). No significant changes in VO₂max or economy were always observed, but race performance improved anyway.

• Physiological recoveries: Increased plasma volume, better glycogen storage, reduced muscle damage/inflammation, and improved autonomic nervous system balance (e.g., better HRV)🥳
• Psychological benefits: Reduced stress, improved mood/sleep, and greater confidence/race sharpness. 🥳
• Practical gains: One analysis of >158,000 recreational marathon runners linked “strict” 3-week tapers to 5+ minute faster finish times vs. minimal/relaxed tapers…don’t believe me goggle it 🤨
Gains are larger when tapering follows a high load “overload” block.
Effective Tapering Strategies

• Duration: 8–21 days (often 2 weeks for marathon/70.3; up to 3 weeks for full Ironman or very high volume athletes…such as a DECA 😜). Longer for bigger training loads.
• Volume reduction: 41–60% from peak (progressive or step taper; e.g., ~80% → 60% → 40–50% of peak volume).
• Intensity: Maintain (include some race pace or short high quality intervals to stay sharp).
• Frequency: Largely unchanged (avoid big drops to prevent detraining feelings).
• Patterns: Progressive (gradual) or step tapers work well; exponential reductions are also effective.
Example for a marathon (adjust for triathlon by distributing across disciplines): 3 weeks out — reduce volume ~20–40%; final week — 30–50% of peak with short, sharp sessions and extra rest!!

For coaching your next season/race/event ..drop us DM

17/07/2026

15/07/2026

😉

15/07/2026

27/06/2026

🌿 Find Your Inner Peace This Saturday 🌿

After a long, stressful week, there’s ABSOLUTELY no better way to release what no longer serves you than stepping into our serene sanctuary here in Anlaby common.
Our Remedial Massage & Asian Therapy sessions combine the power of deep tissue manipulation with mindful, flowing techniques that melt away tension from both body and spirit. Feel tight muscles soften, stagnant energy shift, and a deep sense of calm wash over you as we work with intention to restore balance and harmony.
Whether you’re a regular who joins us every Saturday or someone ready to gift yourself this healing experience for the first time!!!
🫵🏼YOU are warmly welcome here.
Breathe deeply. Let go. Come home to yourself.
Saturdays are sacred here 🧘🏻‍♂️🧘our loyal community returns week after week to reset, recharge, and realign.
DM us to book your session and step into stillness.
Your body and soul will thank you 💫🪷