Brian Mullen Sports & Physical Therapy

24/06/2022

It was my pleasure to help the 5 man team of VCB be Men of the Rás. They were amazing!! 🏆

31/12/2021

Happy new year to everyone. Have a safe evening.. And a healthy new year.. 🎉

16/10/2020

Hi everyone.. Just to wrap up the stress tips for this week..

SUMMARY
The effects of stress on the body should not be taken lightly. What can you do to improve your stress management? Even simple things like having a morning routine or switching to healthy snacks can help you reduce stress. Exercise is another effective way to manage stress.

Find the strategies that work for you so you can avoid developing symptoms of stress and improve your peace of mind.

The simplest thing could help. Talking to a friend or family member. Or going for a walk. Find your stress buster and put it to work..
Please don’t be afraid to share your stress busting ideas... Have a lovely weekend and stay safe. 😀

15/10/2020

Tip number 4 on combating stress.

STRESS MAKES IT DIFFICULT TO STAY ACTIVE.

While it’s possible to lose some weight simply by eating a healthier diet, staying active is usually essential for weight maintenance, feeling fully confident in your body, and maintaining overall health as you age. Because stress increases inflammation and weakens the immune system, it can also contribute to symptoms that interfere with sustaining an active lifestyle—like lack of energy, slowed workout recovery, frequent illness, and the development of pain, soreness and/or stiffness in your muscles and joints.

Spending a little time most day’s,be it mindfulness, breathing exercises, walking,running or gym / home workouts. Will help reduce stress. You will feel so much better and help you in the long term. Give it a go!!! 🙏 Stay safe...

14/10/2020

Hope everyone is doing well today.

Tip number 3.

STRESS CONTRIBUTES TO DIGESTIVE DISORDERS
Stress is one of the leading causes of digestive complaints and disorders, including constipation or diarrhea (both commonly associated with having “IBS”), acid reflux, and intolerances to FODMAP foods. That’s because stress can increase inflammation, which can damage tissue in the gastrointestinal tract, thus interfering with proper nutrient absorption and increasing many other symptoms tied to leaky gut syndrome.

Not only will you not feel your best when dealing with indigestion, but all of these problems can make it tough to continue eating a variety of high-fiber, whole foods, which are critical for healthy weight loss. Additionally, lacking certain nutrients (due to malabsorption) might ramp up your appetite in an attempt for your body to get the vitamins and minerals it needs.

And, of course, overeating due to stress can also cause digestive discomfort. Studies have found that increased stress hormones can disturb signals received via the appetite hormones which alert you when it’s time to eat and help guide how much you consume. Recent research suggests ghrelin secretion is “intensely responsive to both acute and chronic stress.”

Tomorrow, stress and staying active!!!

13/10/2020

Tip number 2 on combating stress.
It’s so important to eat healthy..

STRESS INCREASES CRAVINGS
It’s no surprise that many people notice that the more hectic and overwhelming their life or schedule becomes, the harder it is to stick to a healthy diet. This is especially the case when it comes to sustaining newly formed eating habits, as research shows that stress makes it more likely that you’ll resort back to older, ingrained behaviors when responding to cues and triggers in your environment.

Because stress hormones can interfere with your mood, sleep, and digestion, high stress levels commonly contribute to sugar and carbohydrate cravings. Additionally, research suggests that some people who are “high cortisol reactors” tend to consume more calories on days when they feel stressed compared to those considered “low reactors.”Due to the effect of stress on hunger, high reactors are especially likely to crave sugary foods when feeling down or overwhelmed, which has been linked to increased risk for weight gain and various health problems.

Studies that have examined the associations between stress and eating behaviors have also found that high stress levels are an important risk factor for the development of many types of addictions, including food addictions. Thus, stress may contribute to an increased risk for obesity and other metabolic diseases that are tied to eating hyper-palatable, high-calorie foods that have rewarding, mood-boosting qualities (like those that are highly processed, high-fat, and/or high in sugar). That’s because as stress decreases levels of “happy hormones,” such as serotonin, we crave more comfort and pleasure from the release of neurotransmitters tied to rewarding (eating) experiences.

There a bit to take in from today’s message but, the take home note is please cut back on the sugar!!!! I will leave you with this image from my beach walk this morning..

12/10/2020

Following on with combating stress.

GETTING A GOOD NIGHTS SLEEP.

1. STRESS MAKES IT HARDER TO GET GOOD SLEEP..
Cortisol is a hormone related to alertness, so one of its most important jobs is to help keep us motivated, awake, and responsive to our environment. Cortisol levels are typically highest in the morning, decreasing throughout the day, and then dropping to their lowest at night, around the time we should be headed to bed.

When levels of cortisol, and other stress hormones like adrenaline, are abnormally elevated throughout the day, it can be difficult to fall or stay asleep, or you may wake up very early feeling wired but still groggy. This lack of sleep can directly impact weight maintenance, as a lack of sleep affects levels of leptin and ghrelin, the hunger hormones that dictate appetite and feelings of fullness after eating.

So it’s important to wind down before going to bed, no devices(phones, tablets, gaming.) Try some deep breathing or some relaxing music. There’s also some great apps you can download, Headspace is a good one..

Tip number coming tomorrow..
Have a lovely day.. and stay safe!! 😃

11/10/2020

STRESSED...
Some experts estimate that a whopping 75-90 percent of all doctor’s office visits are related, either directly or indirectly, to conditions caused by stress.
Stress is a major problem in today’s modern world, thanks to social media, long working hours, lack of physical activity, and other factors. And while stress can cause a variety of health conditions, one of the most prevalent that most people are unaware of is its impact on our hormone levels and ability to maintain a healthy weight.
Tomorrow I’ll post some tips to help with combating stress..

13/07/2020

This is what happens when you really want something. Marcin Kowalczyk is a goalkeeping coach, and still playing, he has the dream of working with a professional football club. He’s dream came through last week when he got a job with the new champion of Denmark FC Midtjylland... Best of Luck Marcin. I know you will be a great addition to the club. ⚽️

Hi Brian, how you keeping? I’m just dropping you a text cause I wanted to say thank you for all the amazing and life saving sessions you’ve done for me and got be ready for the big games and winners medals I had. Really appreciate it. Really are the best in the business. I just wanted to also let you know that on July 21st I’m leaving Ireland.. I got a coaching opportunity in Denmark with FC Midtjylland so I’m going for it. Just wanted to make sure you know as you’re a good friend to me and I appreciate every you done for me. Legend 🥇🏋🏼‍♂️

13/07/2020

Great to be back to work!!! But I’m seeing a lot of calf injuries over the past few weeks, with people out running.. So I’ve put a few tips together to help all the new runners stay on track.. 🏃🏻🏃🏻🏃🏽

1. Start with short running intervals. Don’t be afraid to walk in between running.. you can run for a minute and walk a minute.
2. Don’t start out too fast. Maintain an easy/steady pace.
3.Your body will need time to recover.. Run 2-3 times in the first few weeks.
4. If you can run on different surfaces. Pavement, Park or Forest, beach.. This will be interesting and challenging.. and hopefully you won’t get bored.
5. Don’t panic if you get aches and pains.. It happens!! If your out running, slow down, breath calmly in a relaxed way and don’t run until the pain has gone away.
6.Take care of your body. Running is a full body workout. Adding in Strength training will lead to a better running performance.
7.. Last and most importantly Enjoy running and Training.. 😀 See you out there. 🏃🏻‍♂️

23/06/2020

Hi everyone. So from next Monday 29th of June, the clinic will reopen. It is still so important for the safety of yourself and your family & friends that we are still very mindful of Covid-19. Washing your hands really well is the easiest and very affective way to avoid contamination. If you don’t feel well, contact your doctor & stay home.. Be safe. 😷

17/06/2020

Why movement is the best form of medicine..

17/06/2020

While most of us have been working from home over the past few months, have you got the correct workstation set up!! If you have pain in your upper back, neck or arms, probably not.. I’ve already had people booking in for week commencing 29th of June.. Don’t let the pain get worse!! 😕

16/06/2020

Good morning everyone, hope your all well.. Goon News.. I’ve spent time over the last number of days cleaning and sterilising the clinic for a reopen on the 29th of June.. So I’m taking bookings from now. You don’t need to be injured to have a tuneup!! It will help if your working from home and with your training. Hope to see you soon. Brian 🤸🏿‍♀️

10/05/2020

10/05/2020

07/05/2020

Morning everyone,hope your all well. A great way to check your flexibility or for pain in the body, is to try a straight leg toe touch. Remembering not to force the stretch, But being aware of how your feeling. You may not get to your toes, but see how far you can go. Test yourself once or twice a week. Let me know how you do.. Enjoy.

05/05/2020

I hope everyone is well and looking after themselves.
Just a thought for today;
Fitness is about so much more than exercise. It's a catalyst for positive change, and it affects every aspect of your life, in all the right ways. Keep moving!! Have a great day. Brian.