Adfitness Body Mechanic

24/04/2026

20/04/2026

Well done Jess for her fantastic PB in the Newport Half Marathon this weekend.

Jess has worked so hard after originally coming back from a knee injury to build her strength and her confidence.

She has diligently worked on her rehab and a strength and conditioning programme.

She absolutely smashed it this weekend and now prep begins for the Autumn. Well done Jess!

09/04/2026

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Our Chill Tubs are set across three temperatures ranging from 11 to 3 degrees meaning you can build your cold exposure gradually- boosting circulation, mental clarity, and resilience along the way🤩

Take a moment to reset & recharge. Book your session today🌿

30/03/2026

When you start creating change in your health and wellbeing, the temptation is to flip it all upside down and start again.

But in the modern world that we live in, we have to understand that even a positive change is a stressor.

We can adapt in time.

But, with many of the people I see, often the thing that brings us to the point of wanting to change is a complete absence of energy and motivation.

If we don’t have capacity, then we need to be smart about what we add in.

These people often look at the fitness industry and see people pushing themselves to the maximum and either, think “My God, I’ll never be able to do that” or they try to, and they get chewed up and spat out.

Luckily, training for health does not have to be the same as peak performance.

Look at your health and wellbeing from a broad perspective - look at cardiovascular health, your movement, your mental health, your sleep, your immune system, your diet - look at all these factors and think about where your biggest weakness is.

Think about the one area that is the biggest problem and then think about what is the easiest factor to change TO START WITH.

- this could be committing to not buying crisps, sweets, chocolate, fizzy drinks when you are on the go
- this could be getting to bed earlier, rather than scrolling on your phone or bingeing another episode
- this could be walking to the shop rather than driving
- this could be buying a veg you already know you like and adding it to your evening meal

Momentum is a wonderful thing and it will come, but you have to open the door for it first.

Start with the small pebbles and in time, the big rocks will begin to move. If you need help with your health and fitness goals, please don’t hesitate to get in touch.

27/03/2026

25/03/2026

Pain is defined as:

“An unpleasant sensory and emotional experience associated with, or resembling that associated with, actual or potential tissue damage.”

When we have actual tissue damage, pain is useful as it causes us to change our behaviour and move to habits of protection and healing.

This is like a fire alarm telling us there is a fire. We protect ourselves, call for help and the fire is put out. The alarm stops and we can then deal with the consequences and get back to normal.

However, the alarm system is not useful when it sounds when there is no evidence of fire. Or if the alarm sounds in response to a fire that happened a long time ago.

This is what can happen in Chronic Pain.

This does not mean you are imagining it or that it is all in your head.

Your pain is very real.

It just means that it might not be caused purely by damage or harm to the bit of your body that hurts.

In this instance we cast the net slightly wider and look at injury history, life experiences, lifestyle, diet, exercise, stress management, sleep and a number of other factors.

We are looking for what is causing the area to still be painful.

The best thing and the worst thing about the Human Body is that we get good at what we do.

If we produce Pain for long enough, we tend to get pretty good at it.

To make progress we need to do some work to dampen down the Pain but this has to be only part of the process.

In my experience of working with people who have Chronic Pain, too often we can become so obsessed with the pain itself that we almost reinforce the problem.

This can lead to a passive “I am broken, I need fixing” approach.

To see long term results we need to really put a focus on actively rebuilding function, independence, confidence and self efficacy.

Sometimes the thing that helps us move forward is gaining permission to start to DO a little bit.

You need to be an active participant in your recovery.

This can be done in small steps but it helps us move from to ‘treating the injury’ to getting you back to your life, your sport and your activity.

If we ask WHY the Alarm won’t turn off, we have more chance of finding a long term solution, rather than ‘resetting it’ every few weeks.

If you are struggling with persistent pain and would like to explore some options, please don’t hesitate to get in touch.

23/03/2026

Because I operate from a private studio, I get to meet a lot of people who have lost their way with fitness.

They feel nervous about starting (or starting again) as everything feels difficult.

Often, the more difficult it feels, the more likely we are to avoid it.

But, if we avoid it, how do we get fitter?

Here are three quick tips to get you started.

- Reflect on the value of being fitter and healthier. Ask yourself “What’s in it for me?”.

It could be having more energy, fitting in your clothes better, feeling more confident in yourself. It doesn’t have to be something huge (often the smaller the better!) but we do need something that we can point our decision making towards.

- Control your food environment. Think about where you are most likely to indulge and over do it. Is it at home, at work or when you are out?

If it’s at home, don’t bring the things you don’t want to eat home with you. Remove the junk food, the fizzy drinks, the cakes, etc. Protect your motivation ‘muscles’ by reducing how much you have to rely on them. If the foods you want to avoid aren’t in your immediate eye line then you strengthen your chance of achieving your aim.

If it’s at work, get your colleagues on board. “Don’t offer me a [cake/biscuit/chocolate/etc], I’m trying to make some changes.”.

Have a plan as to what you are going to eat during your working day. Preplan what you are going to eat at work and either pack it or know what you will eat it and where you get it from. Don’t rely on that pesky will power to do the right thing when your stomach is rumbling.

If it’s when you are out socially, again, have a plan. If you are going to meet friends at [x], have a look online at the menu ahead of time. Think about the foods that align with your goals. Make your choices and try to make a commitment to stick to them. Again, don’t rely on your judgement ‘in the moment’.

- Start low and slow with exercise. Don’t over do it in the early stages.

When you start exercising (or start exercising again), I always think of it as if it’s your physiology is at its first day on the job.

You may have the best intentions but the job of pulling in air, filtering out oxygen and delivering it into muscle in blood, then collecting carbon dioxide and expelling it back out will feel tricky enough to start with.

The same goes for energy. And coordination. And skill. And recovery.

Allow yourself to be a beginner! Enjoy it.

Be patient, start gentle and know that if you are consistent these things will improve.

Get started, be kind to yourself and remember you are doing for your own benefit. It’s not a punishment!

19/03/2026

When I start working with someone who is looking to improve their health, they will often have a very specific goal.

They might want to get fit or get themselves out of chronic pain.

However, there is one common theme that is always unavoidable.

We have to look at lifestyle.

The body needs certain things in order to do well, if it doesn’t have them, then function suffers and healing suffers.

These are factors like sleep, diet, hydration, sunlight exposure, mindset, stress management, daily movement.

If these factors are not looked at that then we are unlikely to create any change with exercise or manual therapy.

Very often, if we address these factors, we start to see some improvement BEFORE we even start to really dive into a treatment or exercise process.

When we start to create changes in your health, create an environment for you to be successful.

If you need help making changes, please don’t hesitate to get in touch.