MandalaKin Total Health

31/08/2025

It’s feedback like this that gives me great joy in what I do. I’m truly grateful to support clients in their healing journey.”

23/08/2025

That was a hard run this morning. Struggled when I started to keep my HRT rate low due to a few factors, instead I had to focus on my pace and know what my zone 2 is.
That said the aim was 10 miles and I did 11.2 through resilience and consistency in my training and today was to run further.

Total miles this week 25.

I finally signed up for my first Dirt Running race in November. So today gave me a some good insights for race day.

1. Do NOT take my ADHD medication on that day. It definitely drove my HRT rate up.

2. Eat much earlier than I did. (Yes, I know better and should of ate when I woke up, not 30 minutes before going out)

3. Knowing my high iron condition (HaemochromotAltra Runningunninglso play a part in my HRT rate being higher than others who are at my fitness level.

The things that went well.

1. Changing my trainers to Altra Running trainers. The bigger toe box makes a big difference.

2. Toe socks. Changing to these I haven’t had any blisters (so far)

3. Recovery - my new ice bath arrived today 🙌. Using it regularly, plus massaging my legs and using hot treatment with increase recovery time.

Since I have only ran a half marathon on my own once before I’m happy with today’s training.

Highlighting the areas to improve and now to create a specific training plan to improve my time.

23/08/2025

That was a hard run this morning. Struggled when I started to keep my HRT rate low due to a few factors, instead I had to focus on my pace and know what my zone 2 is.
That said the aim was 10 miles and I did 11.2 through resilience and consistency in my training and today was to run further.

Total miles this week 25.

I finally signed up for my fDirt Runningunningt Running in November. So today gave me a some good insights for race day.

1. Do NOT take my ADHD medication on that day. It definitely drove my HRT rate up.

2. Eat much earlier than I did. (Yes, I know better and should of ate when I woke up, not 30 minutes before going out)

3. Knowing my high iron condition (HaemochromotAltra Runningunninglso play a part in my HRT rate being higher than others who are at my fitness level.

The things that went well.

1. Changing my trainers to Altra Running trainers. The bigger toe box makes a big difference.

2. Toe socks. Changing to these I haven’t had any blisters (so far)

3. Recovery - my new ice bath arrived today 🙌. Using it regularly, plus massaging my legs and using hot treatment with increase recovery time.

Since I have only ran a half marathon on my own once before I’m happy with today’s training.

Highlighting the areas to improve and now to create a specific training plan to improve my time.

29/07/2025

When your training plan comes together and you hit a pb of 120kg for 3 reps on a back squat!

29/07/2025

Fire alarms woke me up just after 5am, well thought I would make the most of the new spin bike.

Little MetCon to start the day 30:30secs for 15 minutes.

Bike
Snatches 30kg

Top heart rate 170. Got a little spicy 🥵 towards the end.

What did you do this morning?

15/05/2025

My client from last weekend who haas came over from Australia 🇦🇺 for his amateur golf competitions.

After the long flight he was suffering with tightness in his lower back and glutes.

After an hour, taking time feeling where the tension had been building up in his body, the massage ended with a full body reset.

🔸 Pressure and trigger point release in the neck, traps, ribcage and abdomen.
🔸 Assisted leg stretch with massage, elimination pain and increasing movement of the psoas major and glutes.
🔸 The use of cupping to pull the skin and draw natural waste to the surface. Followed by scraping to remove the waste (lymphatic drainage)

In his words:

“This is the best massage I’ve ever had. No one has ever gotten into the areas that you did. I feel great.”

I would recommend a full body reset to any client, if you sit at a desk for long periods your body will adapt to certain positions which will have affects on your body, no different if someone did a lot of sport, or if you did both.

Share this post with friends and family. Do you know anyone who maybe in need of a full body reset?

10/05/2025

This has come around quickly. I’m pleased to have been asked to support for a 3rd year with SLW Sports Massage at the The Buckingham Half Marathon.

This is such a great event, so much hard work put in by the team and volunteers. If you still need something to do tomorrow you can enter on the day. You won’t be disappointed.

Looking forward to seeing some familiar faces and new ones. The weathers looking good too.!

Pre and post massages available at £7. Card and cash accepted.

2 weeks until online entries close!

On the day entries will be available but price will rise to £35.

Enter here:
https://www.entrycentral.com/Buckinghamhalfmarathon

As always we have the amazing SLW Sports Massage offering massages for £7 (cash or card) at the finish line!

11/04/2025

Here is an insight to a couple clients I’ve worked with over the last few months.

These clients had issues with their necks and restricted movement into their shoulders and backs. Instead of just focusing on that area I looked into what else could be the cause.
To do this I use three tools - massage gun, cupping and Gua Sha scrapper.

Here’s why I use theses in my massages:

Cupping and gua sha are traditional therapeutic techniques rooted in Traditional Chinese Medicine (TCM), and both have been integrated into modern massage therapy for their unique benefits. Here's a breakdown of their impact:

1. Cupping
What It Is:�Cupping involves placing suction cups (glass, silicone, or plastic) on the skin to create negative pressure, drawing the skin and superficial muscle layer into the cup.
Impacts in Massage Therapy:
* Increased Blood Flow: The suction promotes circulation, bringing fresh blood to the area, which can aid in muscle recovery and healing.
* Fascial Release: Helps release tight fascia and muscle knots, enhancing mobility and reducing stiffness.
* Pain Relief: By improving circulation and loosening tissue, it can reduce chronic pain (e.g., in the back, shoulders, or neck).
* Detoxification: Suction may stimulate lymphatic flow and help remove stagnation (according to TCM theory).
* Inflammation Reduction: Mild, controlled inflammation triggered by cupping can promote the body's natural healing response.
Common Side Effect: Circular bruises that typically fade in a few days—these are not true bruises but indicate stagnation brought to the surface.

2. Gua Sha
What It Is:�Gua sha involves scraping a smooth-edged tool (often jade or rose quartz) across lubricated skin to create light petechiae (tiny red or purple spots).
Impacts in Massage Therapy:
* Muscle Tension Relief: The scraping helps break down adhesions and scar tissue, making it great for tight or knotted areas.
* Boosts Circulation: Like cupping, gua sha enhances blood flow to targeted areas.
* Reduces Inflammation: Some studies suggest gua sha may help reduce systemic inflammation and support immune function.
* Lymphatic Drainage: Helps move lymph, promoting detoxification and reducing puffiness or swelling.
* Facial Use: In facial gua sha, gentle scraping can improve skin tone, reduce fine lines, and sculpt facial contours.
Common Side Effect: Temporary redness or mild bruising, often seen as a positive sign in TCM that stagnation is being released.

Combined Use:
In massage therapy, using both cupping and gua sha together can significantly enhance therapeutic outcomes—cupping lifts and loosens while gua sha scrapes and clears, making them a powerful duo for relieving tension and improving overall well-being.

22/02/2025

Another day of getting out and being more active.

With a beautiful today like today it would be wrong not to get out on my bike. I said that I wanted to use it more and that promise I’m keeping.
It’s made me realize how much I love being on it, I feel free, like a kid again, the wind through my helmet and all that jazz 😂

A friend of mine who I worked with at Pegasus Gym, Andy Rudol is raising money for an amazing cause the food bank in Aylesbury recreating a trip along Route 66 by cyclingthe distance.
He does so much for others and charity. I would say he’s the nicest guy I know.
With that said if you can spare a few pennies that would be grand!

https://www.justgiving.com/crowdfunding/pegasusaylesburyfoodbank?utm_term=NR6G3dVy7&utm_medium=FA&utm_source=WA&fbclid=IwZXh0bgNhZW0CMTEAAR3NlShUBqH01KjLec-7Z4KauhyY2_Mg9dXgXu1Y6xRn_lL4KZcmFznhJKo_aem_oyAB8P584Po3w1pdB39CVQ

Now with all my exercise done, it’s time to watch others. Six nations England 🏴󠁧󠁢󠁥󠁮󠁧󠁿 vs Scotland 🏴󠁧󠁢󠁳󠁣󠁴󠁿.

Well the Calcutta cup is stay with us for a 5th year come on lads 🏴󠁧󠁢󠁳󠁣󠁴󠁿

16/02/2025

Well that was an active Sunday!

5 mile run and a 11 mile bike ride, finished with a little walk with Lottie.
Not going to lie, my bum is sore even with padded shorts 🤣
Just what I needed, I love being outdoors and active. Lottie got her hair cut and made some tasty treats as I was hungry all day.

Going to sleep like a baby tonight 🛌😴

30/01/2025

Here is today’s lunch -

Warm butternut and chickpea salad.
2 portions.

Here’s the ingredients.

1 tin of chickpeas - roasted in paprika and chilli
1/2 butternut squash - roasted in avo oil and Lebanese spice.
Purple stem broccoli - Blanched
1/2 Marconi sweet pepper- sliced
1/4 cucumber -diced
10 vine cherry tomatoes - halved
10 green olives - halved
1 medium carrot - grated.
1/2 packet puy Lentils. Pre-cooked.
Mixed leaves - handful.

Optional:
I finished mine with tinned mackerel.
Drizzle of olive oil and pomegranate molasses.

🔸Get a big bowl. Drain chickpeas.

🔸Cut butternut squash then mix with spices and avo oil in the bowl air fry for 20 mins at 200 degrees.

🔸Mix the chickpeas with the spices in a bowl air fry for 20 minutes at 200 degrees

🔸Prep the all vegetables, blanch the broccoli, warm through the puy lentils, mix in the same bowl to get all the flavor.

🔸Once the chickpeas are done, fold into the mix.

🔸Get two bowls and start to assemble the dish with the mix. Put the butternut squash on top.

🔸Then finish with any protein and dressing you like.

Share this recipe with your friends.
Enjoy!!

23/01/2025

It’s been a busy couple of weeks back and trying to put myself back on track with my food.

Conversation last I’ve had with clients over that time has been about tracking their food, meal planning and meal preparation.

By creating good habits with those three things you are half way there.
When we have busy days or weeks, there is a chance we can fall back into bad habits or in my wife’s words -

‘Andy, you don’t need to eat all the chocolate left over from Christmas’ 😔

So, I made time to go to the market and get lots of fresh fruit and vegetables, prepared healthier snacks and planned our meals.

These are some of my favorites:

▪️Banana and seed loaf - love this for my pre workout.
▪️Peanut butter granola- tastes amazing with coconut yoghurt and fresh blueberries.
▪️Cocoa chia pudding- enough said!
▪️ Marinade pork steaks (almond and coconut yoghurt coating), stir-fried chilli vegetables and puy lentils.

Already seen a boast in my energy and better output in my workouts.

Are you back on track yet? If not what’s stopping you?