http://www.riseandrevive.co.uk/

Rise and Revive Wellbeing Ltd, Arbroath (2026)

02/03/2026

Just a polite reminder that the stretch class on Tuesdays at Friockheim Hub will no longer be continuing.

For anyone who enjoyed the class and would still like to come along, I run two other weekly stretch classes:

Monday – 6:30pm
Inverkeilor Village Hall (opposite the school)

Tuesday – 7:30pm
Letham Village Hall

Everyone is welcome, and the classes focus on improving flexibility, mobility and helping your body feel better! ♥️

24/02/2026

🤩 This lady just rowed one of the toughest challenges in the world.. 👇🏻

It’s honestly such a privilege to work with people who push themselves to the absolute limit.

Last week, we had Nikki in for sports massage and cupping therapy after she returned from the world’s toughest rowing challenge. Forty seven days at sea. Forty seven days of repetitive power through the legs, calves, hamstrings, and back. Forty seven days of endurance most of us can barely comprehend.

When she came in, her calves were incredibly tight from the constant drive phase. Hamstrings loaded. Lower back fatigued from the sustained position and force transfer. Her body had done something extraordinary - but it was carrying the load of that achievement.

Recovery is where performance is respected.

Sports massage and cupping aren’t just about “tight muscles.” They’re about restoring tissue quality, improving circulation, reducing tension and allowing the body to come down from prolonged stress so it can rebuild stronger.

What means the most to me isn’t just treating athletes.. it’s when people who perform at that level trust you with their recovery. That trust matters.

To be part of someone’s journey, especially after something as monumental as rowing the Atlantic, is something I don’t take lightly.

Massive respect to Nikki and the entire Scotland The Wave team. The physical challenge is obvious, but the mental resilience behind it is something else entirely.

Recovery isn’t a luxury. It’s part of the process.

If you’re pushing your body, whether that’s rowing oceans or training in the gym - look after it. ♥️

20/02/2026

Jess has been absolutely smashing it at the gym 💪

But this didn’t happen overnight. This has been built through time, effort, consistency and dedication.

Life hasn’t exactly made it easy either. Throughout this journey, Jess has had plenty of curve balls thrown her way — a career change, studying, completing a dissertation, working full time and the usual seasonal illnesses that try to knock you off track. This has been far from a straight line from where we started. There have been highs, there have been lows — but the key thing is, Jess kept going 💪

On a personal note, Jess has been fantastic to work with. Whenever challenges came up, we adapted. We found solutions. We stayed focused.

And while the physical progress has been incredible, the thing that stands out most to me isn’t the weight loss… it’s the joy, confidence, and genuine happiness you can now see in Jess every single day.

This journey isn’t over yet. Jess now has even bigger aspirations — and there’s no doubt she’s more than ready to face them 💪

Proud of you, Jess. Keep at it 👊💪

03/02/2026

⭐️ Posting on behalf of a lovely nutritionist we’re teaming up with.⭐️

I am embarking on my 4th year Honours Project in Food, Health and Nutrition at Abertay University and I am looking for Female participants aged 18 - 40 for an intervention I am carrying out over 4 weeks to look at the effect reducing Ultra Processed Food has on health. (Blood Pressure, Body Composition)

The study will take place between mid-February and mid-March and will involve the trialling of a new food/recipe swap tool that I have created to reduce UPF intake.

This study will also include online motivational support.

The link below can be clicked on to register interest to find out more.

Reduce Ultra Processed Foods for Better Health!

Anything else please ask
Many Thanks

Lisa

29/01/2026

😫 Hip & Groin Pain - Why Results Can Look Different Side to Side. 🧐

This client came in with groin pain and restriction around the hip.

Although both sides were tight and uncomfortable, one side was significantly more symptomatic than the other.

The photos show both sides during a hip flexor assessment - taken before and after treatment.

On the left side, we were able to achieve a clear improvement in range of movement, with the leg able to move further following hands-on work and cupping.

The more painful side (right) actually appeared more restricted on re-testing. This can happen after deeper, more focused work on a sensitive area - especially around the hip flexors and groin.

In these cases, the body may temporarily hold a protective tone before fully settling, even though the tissue has been addressed.

This doesn't mean treatment hasn't helped, it reflects how the nervous system responds to pain and load. 👌🏻

At the end of the session:

• Range of movement was re-assessed. 🤸🏼
• Appropriate stretches were demonstrated and given as homework. 📚
• A follow-up check-in was planned over the next few days to see how movement and symptoms continue to improve.💬

Progress with hip and groin pain doesn't stop at the end of the session.

Often, changes continue over the following 24-72 hours as the body adapts and relaxes further.

👉🏻If hip or groin pain is affecting your movement, training, or comfort, this is exactly the kind of process we work through.

✉️ Message me to book or to ask any questions.

16/01/2026

Have you got the minerals to step out of your comfort zone?

DOMS isn’t something to fear — it’s feedback. 💪

That stiffness or soreness you feel 24–72 hours after training (delayed onset muscle soreness) is a normal response to challenging your muscles in a new or more intense way. It’s a sign your body is adapting, repairing, and coming back stronger.

Feeling DOMS doesn’t mean you “overdid it,” and not feeling it doesn’t mean your workout was pointless — but when it shows up, it’s often a reminder that you pushed beyond your comfort zone.

Train hard, recover well, and trust the process. Growth happens in the recovery.

We can help you step it up & make a change, get in touch to find out how 👍, go get it 💪.

15/01/2026

You haven’t got the 🎱🎱’s……… or do you, want to make changes but what you’re doing isn’t getting the results you’re looking for? Something has to change then.

Here’s the truth 👇
Training intensity matters — but intensity isn’t just about battering your body into the ground every session.

Real intensity is intent.
It’s showing up with purpose, pushing when it counts, resting when it’s needed, and training smart enough to progress week after week.

Anyone can smash themselves and feel wrecked.
Not everyone has the discipline to train with focus, control, and consistency.

If you want different results, you need a different approach — not just more pain. 💪

Get in touch & we can help you on your fitness journey 💪

👇👇This is what intense training looks like, this isn’t for everyone & your level of intensity is different to everyone else. This took consistency, dedication, effort & grit 💪💪

13/01/2026

At Rise and Revive Wellbeing, our goal has always been simple:

to help people become the best version of themselves. 😁

We didn’t start this just to run a business, we started it to make a real difference. With the right guidance, encouragement, and support, people can achieve far more than they ever thought possible!

Seeing that transformation, physically and mentally, is exactly why we do what we do.

13/01/2026

Friockheim and Letham stretch classes are back on this evening! 🤗

Only £5 per class.

Friockheim - the hub, 6-7pm
Letham - 7.30 - 8.30pm in villiage hall.

See you there!

The Hub at Friockheim
Letham Village Hall Angus

09/01/2026

🎥 Movement Assessment Video – What to Look For

This video links directly to the post with the before & after photos of the female bodybuilder.

Here, I’ve asked her to lift both arms laterally overhead. What you’re looking for is scapular movement and symmetry.

Notice how the right scapula doesn’t move as smoothly or evenly compared to the left, particularly around the lower corner (inferior angle). This restriction is what was limiting her ability to fully flare her right lat.

This video shows why the treatment was needed.

09/01/2026

🔍 SCAPULAR MOVEMENT & LAT FLARE

These two photos show the same athlete, before and after treatment.

This lady is a female bodybuilder who was struggling to flare her right lat compared to the left. On assessment, it wasn’t a strength issue, it was a scapular movement restriction.

I also filmed a short video (posted on our page too) where she lifts both arms overhead. You can clearly see that the right scapula doesn’t move as smoothly or symmetrically as the left.

👐 What was going on?

There was significant tightness under and around the scapula, especially in the deeper stabilising muscles. When these are restricted, the scapula can’t glide properly, and if the scapula can’t move, the lat can’t fully flare.

🔴 Why the cupping marks?

The cups were placed deliberately over the restricted areas, not randomly.

Cupping helps to:
• Decompress tight tissue
• Improve blood flow
• Increase tissue glide
• Restore scapular movement

The darker circular marks simply show where the tissue was under more tension - they’re temporary and fade naturally.

📸 The result

The change is subtle but important:
• Improved scapular freedom
• The right lat beginning to flare more
• Better mid-back symmetry

Not all limitations are strength issues - sometimes it’s restriction.

08/01/2026

It’s fu***ng expensive, by not prioritising your health & wellbeing, it can negatively affect your mortality rate & lead to serious illnesses. The 💴 💴 spent on your health is a future investment.

Making better nutritional choices.
Starting that fitness journey.
Take your current life by the balls & own it.

Your future self will thank you.

Need any help starting that fitness journey, get in touch.

Rise and Revive Wellbeing Ltd

02/03/2026

24/02/2026

20/02/2026

03/02/2026

29/01/2026

16/01/2026

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13/01/2026

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