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BelfastFit Injury and Massage Practitioner

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BelfastFit Injury and Massage Practitioner

Sports injury practitioner who uses a variety of manual therapy, dry needling, cupping and NKT. Spor

19/01/2026

Every day you don't squat is one day closer to the day you can't squat.

Keep the old man out, push into discomfort, embrace the challenge, set unrealistic goals, keep up with the younger ones, don't settle for "it's because I'm getting older", go up hill with age, don't settle for the middle ground

Start the week strong 💪🏻

13/01/2026

Great to have in for a stand alone red light therapy treatment on his hamstring.

🚨 Don’t just rest and hope.

Most muscle tears don’t heal slowly because of “bad luck”…
They heal slowly because the cells don’t have enough energy to repair.

Here’s why red light therapy is changing how we treat hamstring tears 👇

🔴 It restores cellular energy
Injured muscle has damaged mitochondria → low ATP → slow healing.
Red & near-infrared light help mitochondria use oxygen properly again, so repair can actually happen.

🧬 It accelerates muscle repair
Healing a tear requires satellite cells to rebuild muscle fibres.
Red light supports this process — helping tissue repair instead of stiff scar tissue forming.

🔥 It limits secondary damage
A big part of muscle injury happens after the tear due to inflammation and oxidative stress.
Red light helps calm this without blocking the healing response.

🩸 It improves blood flow to injured tissue
Better circulation = more oxygen + nutrients
= faster recovery and better tissue quality.

🦵 It reduces pain without slowing healing
Unlike anti-inflammatories, red light can reduce pain without interfering with regeneration.

What this means for you 👇
✔️ Faster recovery
✔️ Better-quality healing
✔️ Lower re-injury risk
✔️ Earlier return to training (done properly)

You don’t need to “push through” —
and you don’t need to sit still for weeks either.

📍 If you’re dealing with a hamstring strain, muscle tear, or persistent injury
💬 DM “RECOVER” to see if red light therapy is right for you

Train smart. Heal properly. Come back stronger. 🔴💪

12/01/2026

💪 STARTING BACK IN THE GYM? READ THIS FIRST.

I have been training in the gym from I was 17 and I'm now 35 😉😆

If you’re in your 30s or 40s getting back into training, this matters more than any workout you’ll do.

The goal isn’t to train like you’re 25 again.
It’s to train so you’re still strong at 60.

# # # 5 RULES I WOULD GIVE EVERY PERSON RETURNING TO THE GYM

1️⃣ Earn your ranges before you load them
If you can’t control it slowly, you have no business loading it fast.

2️⃣ Train joints, not just muscles
Hips. Spine. Shoulders.
Strength without mobility is just tension waiting to break.

3️⃣ Start below your ego
The fastest way back to real strength is starting lighter than you think.

4️⃣ Pain is information, not a challenge
Ignore it and it gets louder.
Listen early and you stay training.

5️⃣ Consistency beats intensity — every time
2–3 smart sessions per week > heroic bursts followed by layoffs.

You don’t need:
❌ random workouts
❌ “no pain, no gain”
❌ to prove anything

You need:
✅ structure
✅ progression
✅ joints that feel better *after* training

11/01/2026

Regardless of whether you have a stiff neck… your son still wants you to carry him.

Nearly 2.5 stone on my shoulders, post-run, cold morning and tight neck…
…and still getting the "Dad, up!” request.

That’s life.

Kids don’t care about your neck.
Life doesn’t pause.
Your body still has to show up.

And this is where having tools matters 👇

For me, that’s ELDOAs + red light therapy.

I did these ELDOAs with the red light on, creating space in the spine while supporting recovery at tissue level.

My go-to ELDOAs for a stiff neck:

✅ C2–C3 ELDOA – rotation stiffness
✅ C5–C6 ELDOA – classic “work neck"
✅ C7–T1 ELDOA – neck–shoulder junction

⏰30–60 seconds each
🌬 Slow breathing
🔴 Red light on = recovery dialled up

Because the reality is:
👉 Your body has to adapt to life — not the other way around.

Carry the kids.
Do the work.
Then decompress and recover.

If you’re a parent, athlete, or just living in a body that takes load every day…
ELDOAs + red light should be in your life.

09/01/2026

How RED LIGHT actually boosts performance 🔴⚡️

This isn’t “energy healing.”
This is mitochondrial physiology.

Here’s what red & near-infrared light does step by step ⬇️

1️⃣ Light hits the mitochondria
Red/NIR wavelengths are absorbed by Cytochrome Oxidase (CCO) — a key enzyme in the mitochondrial electron transport chain.

Think of it as waking up the engine 🏎️

2️⃣ Nitric oxide is removed
During fatigue, nitric oxide binds to CCO and slows respiration.

Red light kicks NO off the enzyme, allowing oxygen to bind again.

➡️ The brake comes OFF metabolism.

3️⃣ ATP production increases
With electron flow restored, mitochondria produce ATP more efficiently.

⚡️ More usable energy
🦵 Better muscular endurance
⏱️ Delayed fatigue

(Not stimulation — optimisation.)

4️⃣ Beneficial stress = stronger cells
Red light creates a small, controlled ROS signal that activates:
• PGC-1α (mitochondrial biogenesis)
• Nrf2 (antioxidant defence)
• NF-κ (repair & adaptation)

This is mitochondrial hormesis.

The result for athletes 👇
✔️ Improved performance
✔️ Faster recovery
✔️ Less fatigue
✔️ Better tissue repair

Red light doesn’t give you energy —
It helps your body use oxygen properly again.

💬 Save this if you train
📤 Share with an athlete who still thinks this is “woo”
🔴 Follow for performance-driven recovery science.

08/01/2026

⭐⭐⭐⭐⭐
Stuck in pain?

Link in bio to book in✅

06/01/2026

STOP FOAM ROLLING YOUR IT BAND.
Start thinking TFL instead.

The IT band is dense fascia, not contractile muscle.
It does not shorten.
It does not need to be "released.”

What does influence IT band tension?

👉 Tensor Fasciae Latae (TFL)
A small muscle with a big fascial footprint.

The TFL:
• Inserts directly into the IT band
• Controls femoral internal rotation & abduction
• Is often over active when the glutes under perform
• Drives lateral knee pain when chronically dominant

Rolling the IT band = treating the symptom
Addressing TFL mechanics = treating the cause

🧠 Think anatomy
🦴 Think fascial continuity
🧩 Think function, not sensation

Stop chasing pain

05/01/2026

🔴 Why Athletes use red light for recovery 🚨

Training breaks muscle down.
Recovery is where you actually get fitter.

Inside your muscles are tiny power plants called mitochondria.
They make ATP— the energy your body uses to repair and rebuild.

🏃‍♂️ Red light helps in 4 simple ways:

⚡ 1. More energy for recovery

Red light helps your cells make more ATP.
More ATP = faster muscle repair.

💪 2. Less muscle soreness

It reduces inflammation, helping muscles feel fresher after hard sessions.

⏰ 3. Faster turnaround between sessions

Better cellular energy = quicker recovery → you can train again sooner.

🔁 4. Stronger long-term performance

Regular use helps your body build more mitochondria, increasing your energy capacity over time.

🏆 The takeaway

Red light doesn’t make you stronger in the moment, it helps you recover better, which is what actually improves performance.

Train hard.
Recover smarter. 🔴⚡

04/01/2026

🎾PADDLE ELBOW PAIN?

Pain on the outside of the elbow?
Grip feels weaker?
Flares up during or after matches?
Keeps coming back no matter how much you rest?

If this sounds familiar ⬇️
you’re not dealing with a “normal” tennis elbow.

And stretching, icing, or playing through it
is usually why it won’t go away.

Most paddle players I see:
• Have tried YouTube rehab
• Have been told to “rest it”
• Keep flaring every time they return
• Are frustrated it’s not improving

That’s exactly who this is for.

Paddle Elbow Pain Package

A structured rehab programme built specifically for paddle players who want:
✔️ Pain relief
✔️ Stronger grip
✔️ Confidence hitting again
✔️ A clear return-to-play plan

No guessing.
No generic rehab.
No endless flare-ups.

📩 DM “ELBOW” to get booked in
📍 Limited spots each month

If paddle is part of your life —
don’t let elbow pain decide when you play.

24/12/2025

🎄 Happy Christmas from BelfastFit 🎄

Wishing all my amazing friends and clients a very Happy Christmas and a healthy, happy New Year.

Thank you so much for the support, trust, hard work and good energy throughout the year – it’s genuinely been one of the most rewarding years I’ve had 🙏🏻

I’m grateful for every session, every bit of progress and every person who’s been part of the journey🙏🏻

Here’s to rest, family time, a bit of indulgence… and an even bigger year ahead 💥

🎅🎄

14/12/2025

What a weekend!

(Bar the Kilcoo and Ulster games 😕)

Mount Panther yesterday for Santa 🎅🏻

Big Ts 100 Junior Park Run this morning 🙌🏻🏃🏻‍♂️

Santa list posted this morning in town 🎅🏻

T and Ruby's first chipped race Santa Dash today🎅🏻🏃🏻‍♂️

I squeezed in one last effort before Christmas, 2nd best time this year 💪🏻🙌🏻

A pile of logs 😍 from to burn this winter!

A nice relaxing weekend 👌🏻😆

Address

Woodland Grange
Grange

Opening Hours

Monday	9am - 9pm
Tuesday	9am - 9pm
Wednesday	9am - 9pm
Thursday	9am - 9pm
Friday	9am - 9pm
Saturday	9am - 9pm
Sunday	9am - 9pm

Website

http://www.belfastfit.co.uk/

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