All you need is a stick and 10 minutes! https://youtu.be/MjwlPY0BF5g?is=waR2sfTMGSc182_t

In Episode 13 of The Move Better Podcast I spoke with Dr Perry Nickelston about pain and how to fix it. Make sure you’re subscribed/following on your regular podcast players - it’s on Apple, Spotify and YouTube 👍 I’ll drop links on the comments. Listen and let me know what you think!

It’s hot… so here’s your reminder: 💧 Hydration isn’t just about drinking more water. If you’re sweating more than usual and only replacing it with plain water, you can actually dilute your electrolytes. Your muscles, nerves, brain and heart don’t just need water.They need the minerals that help your body actually use that water. The big one? Sodium. When you sweat, you lose sodium (along with smaller amounts of potassium and magnesium). That’s why simply drinking litres of water often isn’t enough. ✅ Add a pinch of good-quality sea salt or mineral salt to your water, or ✅ Use a pre-made electrolyte drink ✅ Eat mineral-rich whole foods. ✅ If you’ve been exercising or sweating heavily, consider an electrolyte drink without loads of sugar. A simple homemade option: 🥤 500–1000ml water 🧂 A pinch (around ¼ tsp) of sea salt 🍋 Squeeze of lemon or lime (optional) Remember… The goal isn’t to drink as much water as possible. The goal is to stay properly hydrated. Clear urine all day isn’t a badge of honour—it can actually be a sign you’re flushing out minerals. Drink to thirst, replace what you lose, and let your body work as it was designed. Move Better. Feel Better. Perform Better.

Getting outside first thing in the morning does more than just wake you up. It can help: ✅ Boost your mood ✅ Support better sleep later that night ✅ Improve focus and energy ✅ Help your body produce vitamin D (when conditions allow) Why not do your morning/daily mobility routine outside? Or just go for a short walk? It’ll do way more for you than sitting inside drinking a cup of coffee! No phone. No sunglasses. (And if you wear glasses, try and take them off too if it’s safe!) Small habits. Big results. Question: Have you been outside yet today?

Don’t underestimate the power of the sun! ☀️ 💪