Do you actually know how much salt you need?

The current average daily intake for adults is 8.6 grams. You would see a significant decrease in the risk of heart disease and high blood pressure if you were to reduce that to 3 grams.

The trouble is not many of us truly appreciate how easy it is to go over board with our salt.

Just to give you an idea-  most sliced breads hide 0.5 grams per slice.

Do your ticker a favor and starting adding up what you eat in grams of salt and then deduct the excess for a healthy heart

Foam rolling is a self-myofacial release (SMR) technique that is used by athletes and physical therapists to inhibit overactive muscles. This form of stretching utilizes the concept of autogenic inhibition to improve soft tissue extensibility, thus relaxing the muscle and allowing the activation of the antagonist muscle.

This technique can be effective for many muscles, including: gastrocnemius, latissimus Dorsi, piriformis , Adductors , Quadriceps, hamstrings, hip flexors, thoracic spine (trapizius and rhomboids), and TFL/iliotibial band. It is accomplished by rolling the foam roller under each muscle group until a tender area is found, and maintaining pressure on the tender area for 30–60 seconds

GECKO FOAM EXERCISES

In an Australian study of almost 5000 people, those who frequently stood up and moved around during the working day had waistlines that were, on average four centimeters smaller than those who stayed glued to there seats.

Running on the muddy stuff  has many advantages. It reduces the repetitive forces placed on the body from running on tarmac, the undulating surfaces can have a positive effect in terms of improved joint and core stability, and those challenging hills will go towards an improvement in endurance and leg strength.

Recent research seems to support the notion that running and physical activity does not generally lead to an increased incidence of osteoarthritis in the knee. The key in protecting the knees seems to lie in the volume of work being undertaken by the individual, most injuries seem to occur through sudden increases in training volume. so increase your mileage gradually each week, slot in some core stability training and be diligent with the stretches!

Goal: To challenge muscular endurance and strength in the chest and shoulders and also core and hip stabilisation.

Setup and alignment

1. Kneel on floor, place hands on the side of dome, keep arms fully extended and the finger tips facing down.

2. Adjust body positioning so that chest and shoulders are aligned over the centre of dome

3. Tuck the toes under and straighten the legs so the body is in an extended plank

Execution

1. Slowly flex the elbows lowering the chest towards centre of the dome

2. Allow elbows to open to the sides so that the shoulders move through horizontal abduction

3. Maintain an aligned position from the ankles through to the ears

4. Pause at the bottom of the movement, then extend the elbows and press back up to the start

5. Contract the core musculature to enhance balance performance

Safety Tips

1. Keep the centre of chest aligned over the centre of the platform

2. Maintain neutral lumbar and cervical spinal posture throughout exercise

3. Do not lift the head or collapse in the lower back

4. Partial scapular retraction and depression will help to stabilise the shoulder girdle.

5. This exercise may not be suitable with orthopaedic concerns associated with the wrist or the shoulder.

Repetitions

Perform 8-20 reps to fatigue adjusting the reps based on overall workout times and goals.