Martin Haley - Solutions Fitness

05/04/2026

Last one on 'fasting', well, for a while at least.

If you fast and take your measurements before and after, make sure you take them for a few days after finishing the fast.

I take my full measurements the day before the fast then again the day I finish. BUT, I always find the real difference is the day AFTER or even 2 days after.

I would say this is because your metabolism has slowed down during the fast and then when you eat again, your metabolism ramps up following this.

I took my measurements the morning after my recent 48 hour fast, so had eaten the previous evening. My weight was 11st 4lb (the final day of fasting it was 11st 5lb). Then the following day where I'd had a few meals, it was down again, now 11st 3lb.

I remember a few years ago following a 84 hour fast - from Sunday evening to Thursday late morning, I measured and was really disappointed in the results. Decided to check again over the following days and the results ramped up to something more like I was expecting.

Something to take on board...

03/04/2026

Did you know?

One of the biggest wins I find after completing a longer 'fast', over 24 hours, is that it brings my blood pressure reading back to a 'good' range.

One of the things that nudges me to go through a fast is when I see my readings start to climb.

This reading is after a coffee, an hours dog walk, and some jobs around the house.

Know Your Numbers...

01/04/2026

Just finishing our 48 hour water only fast. Don't worry, it's nothing to do with Easter.

Looking forward to my Dinner...



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25/03/2026

When taking a history from clients at the beginning of their session, especially new clients, I will often ask them about stress levels. "Are you a stressful person in general or have you been going through a period of stress?"

Usually the issue/pain they have is unexplainable. There was no injury. There was no 'reason' for the pain to develop.

So I ask about stress. Usually, the client will brush this aside as most feel admitting to any stress means they can't cope with something.

Stress comes in many forms - Physical, emotional, work, food, drink (alcohol, caffeine), environment (too hot, too cold), financial...

Sometimes it can be just a busy lifestyle where you are always on the go.

Stress, if too much over a long period of time, will lead to muscle tension - we hold ourselves in tension for long periods. It can lead to breathing incorrectly - shallow breathing into chest rather than Diaphragm, which will also lead to muscle tension due to insufficient Oxygen getting to muscles. We also use different (wrong) muscles when chest breathing as opposed to Diaphragm (Belly) breathing, which will lead to those muscles becoming chronically tense.

Your Diaphragm (breathing muscle) is the top of your 'Core' and if it is not functioning correctly, your 'Core' cannot function correctly, no matter how many abdominal exercises you do.

If the only thing I can determine is stress related issues, that changes the type of treatment I will give, but the client needs to work on removing that stress from their life as my treatment will only be a temporary fix.

When there is no injury or 'reason' for you pain, it is almost always going to be some form of stress that has caused it.

19/03/2026

Hola a todos.

Looking for a favour, por favor.

If anyone that has been happy with the treatment they've received from myself, or even appreciated the advice/content i put out, it would be great if you could add a short review on my Google Maps. If so, the link is below. Gracias...

Find local businesses, view maps and get driving directions in Google Maps.

19/03/2026

I mentioned a few posts ago about clients having regular maintenance sessions, and often clients ask me how often I go for a maintenance session.

Nowadays, it's almost never. "Gosh", hypocrite! Well...

Back in the UK, I had a few therapists that we would 'swap' sessions with each other every month or so. We worked the same and knew what we wanted.
Over time, they went out of the profession. Some because of the strains it puts on your body, such as hands, wrists, elbow, shoulders. Others found new openings in life.

Over the years, I tried various places that claimed they offered 'Deep Tissue or Sports Massage' but I always came away disappointed. They were usually just pamper sessions, which are fine, but not for me. I would always have treatment when abroad which were so much better.

But nowadays, I work on myself. Regularly.

3-4 times per week, I get the mats out on the floor then work myself with a Foam Roller or Tennis Ball. Foam Roller for legs and arms, Tennis Ball for Back and hips as it gets into places the Roller just can't. Sometimes I'll even use a Golf Ball!

Almost every evening while watching TV, usually Sport, I'll be sat there self massaging my hands, wrists and forearms then stretching them.
Jane sometimes asks what's wrong but there rarely is. I don't even know I'm doing it most of the time. Sometimes after a busy week, I'll find my forearms are a little tight while massaging them, so I work there a little more. This is my prevention.

We all need it. It's just most people don't think they do, and then it escalates into something more serious.

Here's my tools of choice...

18/03/2026

It seems the doctors here in Spain, General Practitioners, think all physical pain is Tendinitis. By physical pain, I mean painful knee, hip, shoulder, back. Nearly all, and I mean practically all clients that come to me that have been to the doctor first, have been told they have Tendinitis.

I actually have 2 clients tomorrow that have been told this. One is DEFINITELY not as I have seen them before for the same issue which resolved but they didn't attend their follow up session and the issue returned.

The 2nd client is new so not sure yet but I'm pretty sure it won't be Tendinitis. We'll see.

The problem with this is that clients may have been prescribed medications that were totally unnecessary. Some have even been given Cortisone injections (steroid). These generally just mask the pain which will allow you to carry on activities, possibly making things worse. Also, Cortisone injections can cause further damage and break down tissues. It used to be the case that you shouldn't have more than 2 for the same issue as again, it can cause tissue breakdown.

So having this or other medications when not necessary is just mad, although I understand if you are in pain, you'll try anything.

The vast majority of General Practitioners have no training in physical conditions. Just like they have almost no training in nutrition, unless they decide to do it off their own back.

Saying that, my former GP in the UK after being qualified for maybe 20 years, went on to complete his Master of Science in Sports and Exercise Medicine. He went on to work with the Welsh Rugby Union (WRU) and I believe he is now doctor for the British & Irish Lions.

One last thing, we don't even use the term Tendinitis anymore. For many years now, we use the term Tendinopathy because not all Tendon issues have inflammation (itis)...

04/03/2026

Service!

Back when I was working in the UK, a large percentage of my Therapy work was 'Maintenance Sessions'.

This is where clients would book in every 4, 6, 8, 12 weeks or so and would have a Sports Massage and Stretch session. Not because they were injured. A session in order to help prevent injuries occurring.

The same pattern is happening now I'm working in Spain. Gradually, more and more clients are seeing the benefits to a regular 'maintenance session'. So WHY is that?

Let's say you regularly take part in sport or exercise. It's a pretty good bet that it is important to you. It's part of your routine. It could be the social aspect of meeting people. It could be the release of mental and physical stress. It may help with weight control and general health. You might be a competitive person that thrives on success.

So when you have to lay off your sport or exercise due to injury, that can have major impact on your whole life.

You can't take part in your chosen activity. You stop meeting up with people to talk and socialise with. You lose fitness. You don't get to release your stress. When you are able to return, it takes time to get back to the same level of fitness.

This is why people decide to have regular maintenance sessions. The most common time frame is every 4 weeks, but most come in somewhere between 4 and 8 weeks. Some just want their Back worked on. Some just their legs (but I always suggest the Back has some work, even for Runners). Others want a full body session. This will entail a deep(ish) massage and stretching of various muscles.

Occasionally, while working on a client during this maintenance session, we'll find an area of tightness that the client didn't realise was there. We then work on this as part of their session and I can suggest they alter their training for a little time and also advise on some extra stretching or strengthening exercises so the problem doesn't escalate.

It is amazing the number of clients don't feel they have issues. For example, a client may come in for treatment of low back pain, or hip or leg issues. What they're telling me about the problem doesn't make sense, so I ask if they have any other issues, such as Neck or upper Back problems. They generally say they DO NOT have other issues but when I palpate (feel) those other areas, they are tight and feel pain they didn't know they had.

Maybe you do not exercise (or much) but are sat at a desk for many hours, or driving, and build up tension in your Back, Neck or Pelvic areas. These maintenance sessions are not just for 'sporting' types. Some of my clients have very physical jobs, so looking after themselves with a session every so often prevents them losing time from work (and losing money).

If you want to discus this further and see what benefits you can gain from our Maintenance Sessions, get in touch and we'll see what we can do for you.

Most people regularly 'Maintain' their teeth, hair, nails, car. Maybe it's time to consider the rest of you...

14/01/2026

I almost always ask clients about their hydration habits, like how much water do they drink each day. Especially since living in this warmer country. Most often the reply is along the lines of "yep, I drink plenty."

But when I ask if they also add salt to their water, I usually get a blank look.

"But surely salt is bad for you?"

"Isn't salt linked to hypertension, heart issues, high blood pressure?"

Nope!

We're not talking about your usual table salt (= sodium and chloride). Yeah, that stuff is processed rubbish stripped of all goodness.

I'm talking about Himalayan Pink salt or Celtic Sea salt, which contains 80+ minerals essential for health.

We ideally should be drinking 2+ litres of clean water per day. When in a hot environment, or working/exercising, that should be increased. But if you are consuming just plain water, along with sweating, where you will lose sodium and other minerals, we need to replace those.

Just 2% drop in hydration levels can affect cognition and focus. Blood flow is also affected. Reactions and alertness are slowed and lethargy sets in.

So try adding a pinch of good quality salt to replace those minerals. Adding salt to water is almost an Electrolyte replacement drink (I would also add some Lemon Juice or cordial).

For a 500 ml bottle of water, I would add a single pinch of salt to each and every bottle. For a litre, I would add 2 good pinches. You shouldn't really be able to taste the salt but I would describe it as tasting different or slightly 'milky'.

02/01/2026

Feedback is 'Gold'. Especially when it comes to treatments.

It's a way of knowing you are on the right track, or that you need to adjust something in order to get on that track.

I find a BIG percentage of clients DON'T give you feedback on their treatments. Sometimes you see them out and about a year later and they'll say the treatment was great and they were all good.

This is frustrating as often you just don't know for sure whether what you've done for them has worked, or not.

A few weeks ago I had a new client in. They'd had a bad accident around 7-8 years ago and have been struggling ever since. Hospital visits concluded they couldn't do anymore after major surgery.
The client was now struggling to walk very far (a few hundred meters at most) and was walking by compensating their gait.

In they came and we worked on them. Testing their ability to climb a step following the treatment found they could do this unaided - before treatment they had to hold on to something then 'jerk' the movement.

Anyway, gave them some homework, told them they would need some further treatment but to let me know in a weeks time how they were getting on. Radio silence.

This week was 3 weeks since the treatment and a family member of the client stopped me while out walking saying how much improvement there had been and the person was walking so much better. I said I had no idea as they hadn't got back to me. They did say the client had been ill and it was Christmas but they would mention it to them.

As we walked away, my wife commented how frustrating it must be when this happens. It is.

I then got a WhatsApp a day or so later saying how much better they were feeling and moving so much better.

It's not a criticism of anybody but if they had messaged me and said there was no difference, I could suggest or do something different - sometimes we will be working on a secondary issue but need to find the root cause. If they had messaged to say how much better they felt, I could reiterate how important it was to keep up with homework, or come back in and we can do some more work to improve things further.

I get it that we are all busy and forget to do things, but feedback is key. I can now go into their treatment notes and add in how much improvement they had.

It's like when you go to a doctor for illness (I wouldn't know😀) and they give you some meds but they make you worse or give you bad side affects. The doctor will most likely change the brand of meds or change the dosage or give you something completely different.

So give that feedback. It helps more than you know. Even if it is a review on their page, or similar - HINT!

16/12/2025

Have a gander at this podcast with Dr Jason Fung, which will break down the ins and outs of (Intermittent) Fasting. It's an hour and 25 minutes long.

Covers why you can't lose weight, why the 'Calories In v Calories Out' belief is NOT correct, the role of Insulin and other hormones in keeping weight on AND losing weight, and reversing Type 2 Diabetes.

He does repeat himself lots of time and you might find him a little monotonous, but he does break things down into plain English...

If you enjoyed this episode with Dr. Jason Fung, I recommend you check out my conversation with the Glucose Goddess, Jessie Inchauspé, which you can find her...

10/12/2025

Have been saying this for around 20 years that Cholesterol is NOT the issue. Even had some flak from people online that believed the BS from the medical 'industry' and believing things like the 'Framingham Study', where they thought correlation = causation.

Go do some research. Read 'The Great Cholesterol Con' by Dr Malcolm Kendrick, if you can still get it.

You're more likely to suffer bad health, or worse, with lower cholesterol levels than higher levels...

New research is challenging what we’ve long believed about cholesterol and the findings are turning heads. Emerging data shows that people with higher cholesterol levels may actually live longer and may even have a lower risk of developing certain cancers. While high cholesterol has traditionally been linked to heart disease, these new studies suggest it may also offer surprising protective benefits.

Scientists now believe cholesterol plays a far more important biological role than previously understood. It supports cell repair, drives hormone production, and plays a key part in maintaining a strong immune system. Some evidence even suggests cholesterol may help the body defend itself against cancer, contributing to improved longevity in ways researchers are still uncovering.

This doesn’t mean cholesterol is harmless but it does show that the story is much more complex than “low is good, high is bad.” For years, reducing cholesterol was seen as the ultimate health goal. Now, experts say that moderately higher levels may actually be linked to better long-term health outcomes.

As research continues, these discoveries could reshape how we think about diet, medicine, and preventive care and help us approach cholesterol with a more nuanced, science-based perspective.