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There are many days that I am sore. If you are someone who is training hard consistently you know what I am talking about. If you are someone who only trains hard sporadically that day after I am sure you are pretty sore as well. Well that often times is because you have a case of DOMS (Delayed Onset Muscle Soreness). This DOMS is a love /hate relationship for me and I am sure it may be for you too. I love that I am DOMS because that means I put in some good work at the gym but I do hate how it hurts to go up stairs after leg day. Can I get an AMEN from anyone? haha. Ok so there are a number of options you can do to help with DOMS but I am gonna talk to you about one that is growing in popularity.
Foam Rolling has become a very popular method of helping with muscle soreness. The scientific terminology for this is ‘Self Myofascial Release’ and it is a number of exercises where you apply pressure to your muscles on foam and roll along it. You use your own bodyweight and here are some of the benefits:
• Corrects muscle imbalances
• Improves joint range of motion
• Relieves muscle soreness and joint stress
• Increases extensibility of musculotendinous junction
• Maintains normal functional muscular length
For me the most important benefits are the range of motion and relief of muscle soreness. The best thing about this is that is very affordable these days. Many gyms are starting to carry them in the gym if you don’t want to buy one. If you are looking to buy these days you can find a variety of models online or you can even go to your local Walmart or Target stores.
Some of my favorite exercises with the foam are for my quad, hamstrings, hip flexors, IT band, and lower back. I like to do about 20 reps on each side of my body. My pics will demonstrate these. Here is a one little tip: you should feel some pressure and a little pain when you are rolling. That means you are working that muscle. Think DEEP TISSUE MASSAGE. I hope my pics help and good luck and attack the Day!
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"Why do I need to complete a risk assessment on my microsuction equipment?"
It may help to read our previous article before this one, The Facts about Suction Machines, CE Markings, The MHRA & Off-label Devices
We'll start at the beginning . All types of suction units used for aural micro suction must have a CE Marking as this shows that they have met the legal requirements for safety, quality and performance when they are used as the manufacturer instructs.
And therein lies the problem. At present, there is no machine CE marked with a specifically intended use for aural micro suction. They were never designed with this purpose in mind. Some manufacturers refer to 'bodily fluids' but they generally recommend their suction equipment for oral and tracheal usage.
However, the National Institute for Health & Care Excellence (NICE) now recommends microsuction for ear wax removal. See below
1.2.3 Consider ear irrigation using an electronic irrigator, microsuction or another method of earwax removal (such as manual removal using a probe) for adults in primary or community ear care services if:
- the practitioner (such as a community nurse or audiologist):
- has training and expertise in using the method to remove earwax
- is aware of any contraindications to the method
- the correct equipment is available
The last point suggests the right equipment is available which begs the question, does the aural micro suction procedure use an 'off-label' device or not?
We know that the CE research has not been done regarding suctioning in the ear and that there are no standards to measure the performance/risk of suction when used aurally. We also know that there are inherent risks to performing any kind of ear wax removal and therefore a cautious approach is probably the best option.
Below is the advice from the Medicines & Healthcare products Regulatory Agency for using equipment 'off-label'.
Although rare, it is possible that there is no medical device available for a procedure. In this case you should decide whether to use an existing medical device for a different purpose, modify a medical device for a new purpose or use a product for a medical purpose that is not CE marked as a medical device.
You must balance the risks and benefits to the patient taking into account recommendations which include:
- carrying out a risk assessment and documenting it
- considering the ethical and legal implications
- implementing suitable precautions to minimise the risk
- reviewing the risk assessment at suitable periods
- getting approval from MHRA for exceptional use of non-complying devices (if necessary)
You must inform the patient during the consent procedure and make a note on their records that you will be using a medical device off-label.
The intended use of medical suction pumps was never to remove ear blockages so we can assume that we are using it for a different purpose and by adding the narrow suction tubes we are probably modifying a device for a new purpose (highlighted in red). This can be debated, and often is, but the fact it can be argued we believe the best course of action would be to just follow the MHRA rules anyway and cover all bases. They are so easy to do anyway and when did a risk assessment to anybody any harm?
The points we need to pay particular attention to are highlighted in green. To address the last point about consent, we have created a freely accessible digital consent form. Please feel free to bookmark it and use it as often as you like.
We have also created a free risk assessment template that is semi-completed with the main probable risks for you to adjust and add new ones. A risk assessment should be individual so that you fully consider and assess the risks involved. However, there is no reason why you shouldn't work from a template with a few examples thrown in.


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Patrick Dockry Hosts Health Beauty Life TV Series
With exclusive celebrity interviews, popular destination travel, cooking, health & fitness, beauty & fashion and lifestyle elements, Patrick Dockry Health Beauty Life is a variety television series with segments designed to appeal to enlightened men and women of all ages.
With a goal to celebrate lives well lived, Host/Publisher Patrick Dockry and his team bring to life his successful national print publication- Health Beauty Life Magazine in a nationally syndicated ½ hour weekly TV series.
Viewers will be inspired by on-set and at home celebrity interviews with notables including Fran Drescher, Mario Lopez, Kathy Ireland, and others, entertained by the shows lively topics of travel, cooking, health & fitness, beauty & fashion and lifestyle and enlightened by the shows positive, health-minded spin.
The show features “how-to” cooking segments with some of the country’s finest chefs, “…in a day ” travel segments that take viewers on fast-paced adventures to many of America’s finest cities and, brings awareness to national non-profit organizations with a message that matches the shows national audience. Additionally, the Patrick Dockry Health Beauty Life features innovations in health, fitness, nutrition, beauty, and fashion.
All of the televised segments can be enjoyed (many in longer, uncut versions) at Health Beauty Life.com along with past episodes and current and past issues of Health Beauty Life Magazine.
About Patrick Dockry
Patrick Dockry is the Publisher, Executive Producer and Host of Health Beauty Life. After gaining significant success in the beauty industry as the Co-founder and CEO of a national hair care company, Patrick launched ENJOY LIVE TV, an online, lifestyle TV series with a national following. Following the success of ENJOY LIVE TV, Patrick launched Enjoy Life Magazine, a nationally distributed print and lifestyle magazine in fall 2010. In Fall 2011, ENJOYLIFE Magazine became Health Beauty Life Magazine, and debuted the companion web site, HealthBeautyLife.com. Today, Patrick oversees the growing world of Health Beauty Life, including national print: Health Beauty Life magazine, online: HealthBeautyLife.com and his national television show: Patrick Dockry Health Beauty Life.
Health Beauty Life
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B-Tight Lift & Firm Booty Mask is a cream that helps improve the appearance of buttocks and inner and outer thighs. It helps your body by toning loose skin, increasing firmness and elasticity, and reducing the presence of cellulite. It helps reduce the effect of free radicals to improve the elasticity, hydration, and firmness of the skin.
This booty mask uses several proven natural ingredients like Pink PepperSlim, Guarana Seed Extract, Hyaluronic acid, Hydrolyzed collagen, and Hydrolyzed elastin. These botanical ingredients and natural extracts work on a cellular level to counter the effects of aging and cellulite formation, resulting in firmer and smoother skin, reduced cellulite, and better blood flow.
How to Use B-Tight Lift & Firm Booty Mask
- Apply a generous layer onto the booty and thighs.
- Wait for just a few minutes.
- Massage the mask into the skin in circular motions until it’s fully absorbed. No need to wash off.
- Use daily for best results.
Precautions: Please note there is a warming sensation the first few times the cream is applied. It is recommended to wait an hour or so after the shower to reduce the sensation slightly.
Please note that you should avoid direct sunlight on your buttocks for 4 hours after application.
Cellulite is one of those panic-inducing words, freaking out women of all ages for years, and this is a problem that can be limiting you from enjoying a good suntan at the beach. But that’s all in the past. B-tight Lift & Firm Booty Mask will make you shake your booty confidently.


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THERAPISTS AT NEMETONA
Below is a list of the current therapies and psychic readings available from our magical space with the Holistic Centre.
ARE YOU LOOKING FOR AN AFFORDABLE MAGICAL SPACE TO HIRE?
If you would like to make use of our premises for the delivery of a treatment, reading, workshop or talk please contact us, or drop in, to discuss how affordable and flexible our room hire can be. We can also offer a host of additional facilities to support your business such as marketing, appointment booking and card payment processing.
GAVIN - Owner & Therapist - Available some Saturdays & Weekdays
THERAPIES OFFERED - Reiki
My name is Gavin and I am the owner operator of Nemetona, an Holistic & New Age business.
I have, for many years, developed and nurtured a deep passion for all things surrounding spirituality, earth based religions, metaphysical understandings and the promotion of inner peace and wellbeing.
In 2014 the universe presented me with opportunity to share and promote these interests with other beautiful souls, and Nemetona was born.
I am happy to discuss and share my knowledge, and benefits associated with:
Essential Oils | Holistic Remedies | Crystals | Cognitive Therapy | Earth Based Religions
For over 10 years I have been a Reiki Practitioner of the Usui system of complementary therapy. I offer a totally confidential holistic healing service from the 'Magical Space' located at Nemetona.
I welcome clients into this quiet, calm and tranquil sanctuary designed to induce a state of deep & total relaxation away from the stresses created by our twenty first century living.
I will assist all clients to regain control of their lives and bring about a state of total well-being through the introduction of Reiki energy to boost their bodies ability to self heal.
Checking availability, and making a booking with a Therapist or Psychic
If you would like to know more about the therapies or psychic service available at Nemetona, or would like to check availability and book an appointment, please pop in or contact the shop
At the time of booking we will request a prepayment* to secure your appointment, any balance should then be paid directly to the therapist. Nemetona are happy to take prepayments by cash or card, however the therapists prefer that the balance is paid in cash,
*In the event you do not keep your appointment, or provide 24 hours notice to cancel/reschedule, this prepayment is non refundable/transferable. Should you fail to attend an appointment, the therapist may request full payment when you book future appointments.
MICHELLE - Psychic & Therapist - Available Thursdays & some Saturdays
THERAPIES OFFERED - Reiki, Psychic Counselling
Hello my name is Michelle, I have over 10 years’ experience working with tarot cards, angel cards and my guides to help give healing, support and guidance to each client’s individual needs. Over 18's only please.
I am a Reiki practitioner and teacher having studied and worked with Reiki for 13 years. I was initially taught Reiki Ryoho to level 3 (Shihan) by my mother, who studied Reiki with most of the top teachers in the world. I was also taught Reiki (Shihan) level 3 with Frans & Bronwen Stiene at International House of Reiki who teach traditional Japanese Reiki, their teachings originate from the roots of the Japanese system with no western input.
I also offer my services in space clearing homes which can be anything from a stagnant feeling or atmosphere in the house from previous owners perhaps, or the moving on of an unwanted entity. I will also teach you how to cleanse your home, so after I leave you will have learned the techniques to maintain the pleasant & light atmosphere.
MAGGIE - Psychic - Available most days by prior arrangement
THERAPIES OFFERED - Psychometry Reading (reading of objects)
Hello, I'm Maggie. Psychometry is a psychic skill that enables someone to pick up information from an object that's closely connected to a person.
This is a natural gift which I discovered I had when I was in my 20's. Up until then, I didn't realise that it was unusual.
Most people bring a piece of jewellery, but I will read any object as long as it has been around a person or place to absorb energy. Many people take comfort from readings if the object was owned by a loved one who has passed.
These readings are not spooky or scary.
I am free most days. Please contact Gavin at Nemetona to arrange a booking.
Over 18's only please.
SARAH - Masseuse - Available most days by prior arrangement
THERAPIES OFFERED - Swedish Massage & Deep Tissue Massage
Hello, my name is Sarah! I have recently decided to focus all my energy on massage therapy and will be working from Nemetona offering both Swedish and Sports Massage. Appointments are available most days from 10am with the final appointment typically starting at 4pm. Advanced booking is advisable
How I deliver Swedish Massage
My Swedish massage appointment lasts roughly 1 hour and costs £35. My main intention when delivering this treatment is to create a sense of deep relaxation and ease any physical and emotional stress that comes along with day to day living. Swedish massage stimulates the skin and nervous system and helps detoxify the body.
How I deliver deep tissue Sports Massage
My Sports massage appointments last 45 minutes to 1 hour and costs £35. The length of treatment may vary slightly depending on the individual needs of the client. My goal when providing this service is to use deep tissue sports techniques to relieve aches and pains, improve self awareness and also improve joint mobility.
KATE - Masseuse & Therapist - Available Saturdays
THERAPIES OFFERED - Swedish Massage | Sports & Remedial Massage | Indian Head Massage
Auricular Acupuncture | Medical Acupuncture | Kinesiology Taping
My name is Kate and I am a registered Mental Health Nurse.
I began exploring complementary therapies around 11 years ago when I completed a course in Indian head massage.
I went on to gained qualifications in Reflexology, Swedish Massage, Sports and Remedial Massage, Indian Head Massage, Auricular Acupuncture and Medical Acupuncture and most recently Kinesiology Taping
I have qualifications in Counselling and I am very interested in nutrition believing that a healthy mind and gut are key to emotional and physical well-being.
ANNA - Therapist - Available Fridays
THERAPIES OFFERED - Auricular Acupuncture | Medical Acupuncture | Electro Acupuncture
Cupping & Cupping Massage
I'm Anna, a chartered physiotherapist with the NHS, registered with the Health and Care Professions Council (HCPC) and an accredited member of the Acupuncture Association for Chartered Physiotherapists (AACP). I have studied and worked in Scotland, Denmark, Poland, South Africa, and the USA. These experiences have taught me that good health is a journey during which each of us must find our own path to wellbeing.
Modern life, for all its wonders, can be chaotic and draining. We all deserve a warm, safe space in which to hear our own thoughts over the clamour of technological progress. My acupuncture treatments offer what many medical environments cannot: peace, tranquillity, and empathy.
I am at Nemetona every Friday. Book now to get rid of the stresses of the week and prepare for a weekend which puts you first.


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You should go to a good urologist for this.
Xanax is only for extreme panic and anxiety.
Worse, it is the most addictive of the benzos. (11 replies)
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Let me know what you think!
NO SIDEEFFECTS :wave: (11 replies)
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I like kava, chamomile, passion flower, California poppy.
some are those are in tinctures, capsules, teas.
also breathing, costs nothing and is the hardest thing for me to do,
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A deep hydrating, seaweed based, multi-peptide eye gel that is formulated with our skin fortifying Biogenic Seaweed Antioxidant Broth and Vitamin B/niacin Alginiacin Hyaluronate™. Six botanical peptides promote collagen production and cell renewal. This trade secret formula contains a plant stem cell complex in a botanical Hyaluronic Acid to help deliver the beneficial ingredients deeper into this delicate skin. Many times someone in cancer treatments or cancer therapy are troubled with under eye darkness, lines and an aged appearance of the eye area. People taking long term medications for arthritis, colitis, Chron’s disease, heart disease or diabetes also have thinner skin with darkness around the eye area. Some people taking steroid medications or suffering from allergies complain of puffiness around the eye area. This incredible eye gel tackles puffiness while it also helps give skin a smoother, hydrated, firmer, less lined appearance. Arbutin has excellent skin brightening properties that diminishes the tired looking darkness around the eye area. This a favored product by men and women! In fact, men who used this eye treatment found they didn’t want to be without it. They also then wanted to try other Sea Active Skincare products such as the Cleanser, Toner and Skin Guardian.
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Deep freediving courses in Lake Sevan, Armenia
The course will be passed by certified freediving instructors – multiple champion and record holder of Russia in freediving, certified hatha yoga teacher, certified yoga therapist, certified thai massage therapist – Olga Davydova, and the champion of the Republic of Crimea and prize-winner of Russian and international freediving competitions, participant in the deep world championship in Limassol 2021, certified thai massage therapist – Ilya Nabatov.
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Please also see the Dive Resort prices
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