Martin Haley - Solutions Fitness

18/10/2026

Prepping. Over half way through (almost) Carnivore month...

08/10/2026

If you're on Statins or thinking about taking them, have a look at this video. It explains quite simply what they do,what they don't do, why the 'level' has been lowered SO much over the years, and what Cholesterol actually is.

It's only 10 minutes long...

What are normal cholesterol levels, and what do your numbers really...

05/10/2026

I had several clients over the years that believed in this 'magic' 180 steps per minute.

This guy explains that stupidness perfectly...

https://www.facebook.com/reel/2592868444473261

05/09/2026

Had a client in 2 days ago. Saw them a year ago for low back pain which turned out to be a neck issue.

Anyway, for the last few months, they have been having tightness in both Hamstrings. Every time they stand from sitting, they have a strong pulling in both. They have been stretching the hell out of their Hamstrings but it doesn't alter anything.

During the 'history taking', they say they can touch toes/floor with straight legs no problem!

This is NOT a Hamstring issue!

So just before we get them on the couch, I say show me you can touch the floor. No problem, easy peasy.

On couch, I perform a SLR (straight leg raise) and they get to 90° no problem.

Turn over, palpation of Back is tense all over and especially Neck (Traps).

So we do a session of releasing the client's Back and Neck, then some stretching.

Got a message the following morning saying they felt great with no leg tension.

If stretching something doesn't relieve the issue, don't keep doing it. It ain't the problem.

02/09/2026

I had a message from a prospective client this morning so thought it was worth posting about the 'question' and some reasons for my answer.

The 'client' mentioned they have 'Tennis Elbow' and by the sounds of it, has been having treatment in whatever country they are based. They are coming to Competa soon and asked if I offered 'Shock Wave Therapy' and if so, could they book in for some.

So firstly, I do NOT offer Shock Wave. I don't actually think much of it and i'll give my reasons for that in a mo.

I do have an Ultrasound machine but I think I've used it on maybe 2 or 3 clients since I've been in Spain (7.5 years) and not that much when I was in UK. Why? Because I think in the main it is a lazy option from the therapist. They can perform 5-15 minutes of Ultrasound and set you on your way, charge good money, not expend much energy, and get more clients through the door.

Yes, there are a few occasions I will use Ultrasound, like with Ligament injuries.

But for soft tissue injuries, manual work is much more effective.

So how does Shock Wave work? (this won't be in-depth)

Shock Wave therapy works by sending high-energy acoustic (sound) waves directly into damaged tissues to trigger the body's natural healing mechanisms.
The main aspect of the treatment is that it 'damages' the nerve endings meaning you feel less pain - doesn't look at the cause, just the symptoms.

It will break down tissue, such as scar tissue or calcification, and initiate a new healing process. It can be VERY painful and take many sessions.

I know several clients in the UK that tried it. I only know of one that felt benefit. The others have no real benefit and said they'd never go through the pain again - you think my sessions can be painful!

So what would I do for this client's Tennis Elbow?

Firstly, question them on the cause. What activity brought on the pain? Was it a different strain on the body? Does anything you do help the pain?

Test the various structures of the arm - wrist flexors/extensors, then work on releasing what I find is 'tight' and strengthen what I find is 'weak'. Provide homework to mimic my treatment (release/strengthen).

I could be lazy and apply 10 minutes of Ultrasound, take your money, get you back for 10 sessions, and hope for the best, but that's not why I got into this line of work.

Yes, you could be pain free after a few or more sessions but if you haven't addressed the (possible) cause, the problem will return when you start back with the activity that caused it.

Always work on the cause and NOT just the symptoms...

12/08/2026

For all you lovely clients that would like to leave a review of my services, it's just been made easier for you.

Here is a code link: https://g.page/r/CaGBghn6ML7NEAE/review

OR a QR code if that's easier. Gracias...

11/08/2026

Doing a HIIT workout this morning, got me reminiscing about the Bootcamps I used to run on Barry Island beach back 14-16 years ago.
3 mornings per week at 6:15am and at it's height, we had 32 people turning up...

08/08/2026

Last week I planned on doing a 36 hour water only 'fast' - Monday evening to around Wednesday lunchtime. The week leading up to it I watched several podcasts that were 'promoting' water and Sardine (fish) fasting as an alternative, so I thought I'd try that out.

I fast around 16-18 hours most days but haven't done a longer one for a month or so, so actually decided to make this one longer as I would be consuming calories.
Last meal was Sunday evening around 9pm but did have a few drinks up until midnight and was planning to go until Wednesday lunchtime, making it a 60 hour fast.

Monday, only consumed 1 small can of Sardines along with 3 litres of water, with added salt. Tuesday was 3 cans of Sardines plus water, then Wednesday broke the fast with scrambled eggs just after midday and a can of Sardines 2 hours later. I didn't train much during this period as to be honest, I didn't have the energy.

So what's the idea with consuming Sardines?

Sardines are a super food. They contain high quality Protein, Omega 3 fatty acids, Vitamin B12 (of which I am deficient), Calcium, Vitamin D, Selenium and Iron. With water only fasting, you can deplete yourself of various minerals.

One of the benefits of fasting is to keep blood Insulin low so you can burn fat instead of carbs. Consuming the oily fish also provides more fats for your body to use as fuel.

I wasn't looking to drop any weight as I have been consistent over the last 4 months at 11st 4lb, my lowest weight for 20 years, but I did drop another few lbs to reach 11st 1lb. Body fat came down another 1%, which was the aim.

I took my measurements daily and at end of fast, there wasn't much difference but took them again 2 days after finishing and that saw the results. That always seems to be the case. You see the improvements a few days after finishing when your metabolism kicks back in.

23/07/2026

When working on a client's breathing and using the command "breathe deeply into your belly", they will often 'force' their belly out.

Here's what you need to focus on...

22/07/2026

Was asked quite a while ago to do a video demonstration on Balance training exercises.
It's taken a while but here goes.

Two basic exercises that are really effective and that everyone should work on.

Can YOU get to 30 seconds???

Two exercises that will improve your balance/proprioception whether...