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TAG FIT UK, Stockton-on-Tees (2026)

29/12/2025

Patellofemoral Pain Syndrome (‘Runner’s Knee’) is One of the Most Frequent UK Knee Problems

It can happen for a variety of reasons, here are some...

Poor Patella Tracking (core reason)
Weak or Poorly Timed Quads (Usually VMO)
Foot Ankle Mechanics (Often overlooked)
Hip Weakness & Poor Pelvic Control
Inefficient Load Management
Anatomical Positioning (Ribs - Pelvis Relationship)
Proprioception

It’s important to understand that 2 people with the same issue may need 2 different approaches…

Here is a social media friendly (nothing too technical) place to start….

Exercise 1️⃣ Knee CARs 1 x 5 reps/way

Uncommon knowledge to know, that the knee is a rotational joint, restore tibial rotation whilst engaging the hamstrings for support.

Exercise 2️⃣ Band Assisted Foot Pronation 2 x 8 reps

A great drill to unlock the foot and ankle whilst restoring much needed pronation to support gait. Look forwards to increase the sensory challenge to where your knee is in space.

Exercise 3️⃣ Leg Tracing 2 x 6 reps/way

A rather ‘easy looking’ drill that will teach your femur to move relatively to your pelvis. Enjoy burning muscles in your hips you never thought you had.

Exercise 4️⃣ Partial Wall Sit Isometric 3 x 60sec

A dose of load whilst keeping the shin vertical which reduces the amount of load going forward, commonly worsens pain. Stay away from pain and you should just feel those quads turning back on!

Remember this is regaining function and mobility to start, you build into the strength work later.

Want the next phase, comment “REHAB”

29/12/2025

Wild how things change!

29/12/2025

Normal: Waking up and drinking tea/coffee first

Superhuman: Drink a pint of reverse osmosis luke warm water, pinch of Himalayan salt and 1/2 squeezed lemon

Normal: Doom scrolling social media every spare minute you have

Superhuman: Ground yourself with 4-7 breathing (4 sec inhale/ 7sec exhale)

Normal: Skipping breakfast

Superhuman: Eating a high protein and high fat meal i.e boiled eggs + smoked salmon

Normal: Va**ng flavoured chemicals

Superhuman: Breathe oxygen…

Normal: Calorie counting

Superhuman: Eating whole-foods 95% of the time

Normal: Waking up to your phone

Superhuman: Head outside and get the sunlight in your eyes

Normal: Using movement to burn calories

Superhuman: Move your body in a variety of ways to feel improve function and performance + feel good inside and out

Normal: Daily NSAIDs (Non-Steroidal Anti-Inflammatory Drugs)

Superhuman: Cod liver oil, ginger, turmeric, dark berries, bone broth, liver.

Normal: Using house hold blue light all Winter

Superhuman: Use fireplaces, candles and red-light bulb alternatives for Circadian health

Normal: Cooking in toxic non-stick cookware

Superhuman: Use stainless-steel and iron pans

Normal: Using fluoride toothpaste

Superhuman: Use Hydroxyapatite Toothpaste (Fluoride Free)

Normal: Lack resilience and attention

Superhuman: food fasting, hot and cold therapy, read, make something, do something out of your comfort zone.

Normal: Staying up late

Superhuman: Prioritise sleep min 7+ hours a night

29/12/2025

Normal: Waking up and drinking tea/coffee

Superhuman: Drink a pint of reverse osmosis luke warm water, pinch of Himalayan salt and 1/2 squeezed lemon

Normal: Doom scrolling social media every spare minute you have

Superhuman: Ground yourself with 4-7 breathing (4 sec inhale/ 7sec exhale)

Normal: Skipping breakfast

Superhuman: Eating a high protein and high fat meal i.e boiled eggs + smoked salmon

Normal: Va**ng flavoured chemicals

Superhuman: Breathe oxygen…

Normal: Calorie counting

Superhuman: Eating whole-foods 95% of the time

Normal: Waking up to your phone

Superhuman: Head outside and get the sunlight in your eyes

Normal: Using movement to burn calories

Superhuman: Move your body in a variety of ways to feel improve function and performance + feel good inside and out

Normal: Daily NSAIDs (Non-Steroidal Anti-Inflammatory Drugs)

Superhuman: Cod liver oil, ginger, turmeric, dark berries, bone broth, liver.

Normal: Using house hold blue light all Winter

Superhuman: Use fireplaces, candles and red-light bulb alternatives for Circadian health

Normal: Cooking in toxic non-stick cookware

Superhuman: Use stainless-steel and iron pans

Normal: Using fluoride toothpaste

Superhuman: Use Hydroxyapatite Toothpaste (Fluoride Free)

Normal: Lack resilience and attention

Superhuman: food fasting, hot and cold therapy, read, make something, do something out of your comfort zone.

Normal: Staying up late

Superhuman: Prioritise sleep min 7+ hours a night

28/12/2025

Microplastics are now being found in our blood, lungs, liver, gut, placenta, and even brain tissue.

Once inside the body, these particles:

🧬 Irritate the gut and disrupt the microbiome
🧬 Increase inflammation and oxidative stress
🧬 Interfere with hormones like testosterone, estrogen, and thyroid
🧬 Cross biological barriers and accumulate in tissues
🧬 Carry other toxins straight into cells

This is poison.

It’s a slow, cumulative stressor on your nervous, hormonal, and immune systems.

Here’s what you can do 👇🏻

Drink only reverse osmosis water.
Stop heating food in plastic.
Eat organic fruit and vegetables.
Cook in iron or stainless steel pans.
Drink from only glass or stainless steel bottles.
Wash your fruit and vegetables before eating.
Use bamboo utensils.

Do the above and just watch your body feel better.

Harry (Non-phD information) 🤓

EnvironmentalHealth LowToxicLiving

28/12/2025

When anxiety hits, you may clench your jaw, grind your teeth and take shallow breaths.

Inside your body, water is far more than a simple fluid - within your fascia, water transforms into a structured, charged state that behaves like a liquid crystal.

This 4th phase of water captures energy from sunlight and infrared light, storing it like a living battery.

It weaves through your connective tissue, creating a vast quantum communication network that transmits information faster than nerves, coordinates cellular function, and links your biology to the rhythms of the environment.

Find ball on products page on my website 🔗

MentalHealth immuneboost

27/12/2025

1. “Just rest it” Rest reduces symptoms temporarily but it doesn’t retrain the nervous system.
 Pain returns the moment load is reintroduced because the brain never relearned safe movement.

2. Stretching the painful area Tightness is often protective, not the problem.
 Stretching a guarded system can increase threat and reinforce pain patterns.

3. Strengthening muscles in isolation Strong muscles with poor timing still create pain.
 Chronic pain is usually a coordination issue, not a strength deficit.

4. Chasing posture fixes “Sit straighter” doesn’t change motor control.
 Posture is an output of the nervous system, not something you correct consciously.

5. Treating pain where it hurts Pain is rarely local.
 The source is often upstream (brain, spine, breathing, sensory input), not at the site of symptoms.

From,

Harry | Founder of TAGFIT
Biomechanics Specialist

27/12/2025

Subacromial Pain Syndrome is One of the Most Frequent UK Shoulder Problems

It can happen for a variety of reasons, here are some...

Poor Scapular (Shoulder Blade) Control
Rotator Cuff Dysfunction (Not Just Weakness)
Lacking Thoracic Spine Mobility
Postural & Breathing Mechanics
Load Mismanagement / Overuse
Motor Control & Nervous System Issues
Anatomical Variations (Least Important, Most Overblamed)

It’s important to understand that 2 people with the same issue may need 2 different approaches…

Here is a social media friendly (nothing too technical) place to start….

🟠Exercise 1 - MFR Pectoralis Minor - 3 mins per injured side

Typically this muscle is overactive causing shoulder rounding and compression - reducing scapular movement.

🟠Exercise 2 - Posterior capsule stretch - Hold for 1 minute x 2 sets per injured side

This exercise works perfectly after exercise 1 as now we need to give the shoulder joint some space to move.

🟠Exercise 3 - Supine Flexion Breathing - 3 breaths in 3 positions x 2 sets

When shoulders are tight, usually so is the neck, traps and chest, this teaches you to move the shoulder again whilst being relaxed. No ribcage movement - important!

🟠Exercise 4 - Shoulder Sways with breathing - 2 x 12 reps

This gives the scapular a little lateral and upward rotation plus room to move around the ribcage.

Remember this is regaining function and mobility to start, you build into the strength work later.

Want the next phase, comment “REHAB”

26/12/2025

Fascia behaves like a living liquid crystal - its collagen-water matrix can align and conduct protons and photons, allowing the body to process information almost at the speed of light

This means fascia could serve as the body’s hidden internet - a quantum network where vibrations, light, and electrical charges transmit signals faster than nerves alone.

Instead of being just passive tissue, fascia is the key to how the body synchronizes healing, perception, and even consciousness 🧠

healing movement

24/12/2025

Today I walked for 3 hours..

In the beauty of the forest 🎄

I feel at total peace when I’m wondering through the trees,

Smelling the fresh strong pine trees,

Sensing the different textures of rock, roots, mud and water under my boots,

Enjoying a mind of clarity with zero sense of time,

Once I finished I noticed I clocked up 7 miles!

I certainly didn’t expect or set out to do that,

I also checked my heart rate averaged 95 bpm,

That’s zero 2 for me, in other words the ‘easy’ zone,

What a workout I thought,

But the main benefit was how good I felt,

My nervous system in parasympathetic,

Bliss.

I know health & fitness at Christmas can be confusing and stressful for some,

Even overwhelming,

Do you try to keep the same routine,

You don’t want to lose your groove,

Do you sack it all off and eat as much as you can and start again on the 1st of Jan,

It’s tough to strike a balance,

I know how it feels and I know it’s a common issue for a lot of you reading this,

But let me tell you this,

Trying to strike a balance, trying too hard to be good,

Trying to control everything,

Is just as bad for your health,

Do not use movement as punishment for eating.

Do not feel guilty for enjoying yourself amongst good company.

Do not stress yourself if family or friends don’t understand.

Move your body because it makes you feel good.

Socialise with friends as loneliness is as bad as smoking.

Say no when you’ve had enough if this protects your self-love.

Christmas is a time of peace.

So whatever makes you feel at peace - do that.

Movement is medicine.
Socialising is medicine.
Hugging a tree is medicine.

Have a little bit of everything this Christmas and your be alright 😉

Love,

Harry x

P.s even wonky trees are perfect

24/12/2025

You’re probably not utilising your true potential when it comes to hip work.

This side lying hip thrust exercise challenges not just your ability to stick positions but also to recruit muscles surrounding your pelvis, like your glutes, hamstrings, QL’s and obliques.

Start with 2 sets of 5 reps/side with perfect form and build towards 3 sets of 12.

Get off those machines and work the floor!

TAG FIT UK

29/12/2025

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