Fight the Flare NZ

19/08/2026

A warm soothing remedy for a sore throat and cough:

Cayenne & Honey Cough Syrup

Ingredients
1. ¼ tsp cayenne pepper
2. 1 tbsp honey
3. 1 tbsp apple cider vinegar
4. Juice of 1 lemon
5. 2 tbsp warm water

Instructions

1. Mix all ingredients in a small
bowel until well combined.

2. Take 1 tsp of the syrup every
few hours as needed to
soothe your throat and
relieve coughing.

3. Store any leftover syrup in
a small, sealed jar in the
refrigerator for up to 2 days.

27/06/2026

A few great moves to keep your glutes and Psoas tuned ☺️

27/06/2026

Listen to your body, sharing this post from Corinne Austin

IBS.. 👀‼️

One thing I so often remind clients about is to never just brush off ‘it’s just IBS.’

Why?

Your gut might be whispering long before the body starts shouting 🫣

Irritable Bowel Syndrome (IBS) is often minimised — by doctors, by friends, and even by ourselves.

‘It’s just stress’

‘It’s normal’

‘Everyone’s gut is a bit funny’

But here’s the thing…

IBS-type symptoms are often an early warning sign that something deeper is brewing in the immune system.

And this is why we WANT to listen 🧐😊🤓

IBS isn’t a disease in the conventional sense — it’s a functional gut disorder, meaning the gut looks ‘normal’ on tests but isn’t functioning normally.

It can often present with bloating, abdominal pain or cramping, constipation, diarrhoea, urgency, incomplete bowel movements, gas, nausea, and food sensitivities.

And symptoms often come and go and can be transient and unpredictable in nature… which is why we often feel they’re not worth listening to 🫣😬

IBS rarely comes out of nowhere. It’s frequently triggered by things like chronic stress, nervous system dysregulation, gut infections, food poisoning, antibiotics or medications, hormonal shifts, or long-term inflammation in the gut lining.

Over time, this can lead to increased intestinal hyper-permeability (the medical term for ‘leaky gut’).

And this is where it really matters..

When the gut barrier becomes compromised, food particles, toxins, and microbial fragments can cross into the bloodstream.

The immune system sees these as foreign invaders and mounts an immune response.

And if this immune activation becomes chronic, the risk increases for immune dysregulation, loss of immune tolerance, autoimmune activation in genetically susceptible people.

Research consistently shows IBS often precedes autoimmune conditions such as Hashimotos, MS, psoriasis, lupus, vitiligo, pernicious anaemia and more.

IBS can be the canary in the coal mine 🐦🙏

IBS symptoms are not ‘just gut issues.’

They are messages.

Early signals that, inflammation is present, the gut-immune barrier has been compromised, the body is asking for support.

When addressed early, IBS can be a powerful opportunity for prevention — not something to suffer through quietly 🤞👌🙏☺️

And my final words are that if this post resonates…

It may be time to look deeper into:

• Gut lining support

• Microbiome balance

• Nervous system regulation

• Liver & detox pathways

• Food triggers & immune load

Your body is wise.

And it speaks softly at first.

Let’s listen before it has to shout 💛

23/06/2026

Strengthening the Psoas muscle

12/06/2026

Hip Flexor Discomfort –
to follow video demos on stretching, strengthening and activating the Hip Flexors and Glutes.

We spend a lot of time sitting!! 🪑
When we sit, our hips remain in a flexed position. Over many hours each day, the hip flexors adapt to that position. This doesn't necessarily mean the muscles become "short" in a structural sense, but they can become stiff, overactive, or less tolerant of load and this in turn can affect the big powerful back muscles causing. Changes in gait to compensate for hip flexor pain can then affect our glutes causing them to become weak and lose tone and strength. 🏋🏻‍♂️

The psoas muscle (pronounced SO-as) is a deep core muscle in your lower back and hip area. It is the only muscle group connecting the spine to the legs, playing a vital role in everyday movements, posture, and core stability.

Anatomy & Location
Origin: Attaches to the lower spine (from the 12th thoracic vertebra down to the 5th lumbar vertebra).
Insertion: Runs through the pelvis and attaches to the top of the femur (thigh bone).
The Iliopsoas: It often merges with the iliacus muscle near the hip to form the iliopsoas muscle.

Primary Functions
* Hip Flexor: It is the primary muscle responsible for lifting the thigh toward the chest (e.g., walking, running, or climbing stairs).
* Spinal Stabilizer: It helps stabilize the lower spine, supports upright posture, and assists in bending the trunk forward.
* Breathing Connection: Through connective tissue (fascia), it is closely linked to the diaphragm, potentially influencing respiratory function and the pelvic floor.

Common Conditions
Because it sits close to the spine and hip joint, issues with the psoas often mimic lower back or hip pain. [
* Tightness: Prolonged sitting causes the psoas to shorten, leading to hip flexor tightness, pelvic tilt, and lower back aches.
* Psoas Syndrome / Bursitis: Inflammation of the psoas tendon or bursa can cause a clicking or snapping sensation in the hip (Snapping Hip Syndrome).

Care and Management
If you are experiencing lower back or hip pain, management often involves mobility, stretching, and targeted strengthening.
* Stretching: Lying on a bed or table and letting one leg drop toward the floor can help lengthen a tight psoas.
* Strengthening: Weakness in the hip flexors can masquerade as tightness; strengthening the muscle through controlled movements is critical for long-term relief.

08/06/2026

08/06/2026

Deep Front Line
This is the last of the 4 mobilisers that connect the 12 myofascial line together. The next video will be on the arm lines so tune in for Wednesday’s post. ♥️

04/06/2026

The Lateral Line:
Not to be ignored, again most of our movement is linear, so keeping our sidelines well oiled and moving well is important to allow good rotation and 3D movement, preventing injury ding simply every day things like picking something off the floor 🥰 The next video will focus on our Deep Front Line - this can alert us to core weakness, emotional tension or digestive issues 🤔

02/06/2026

Superfiscial Front Line - mobility stretch

Hey guys, modern life - study, desk and computer work and too much sitting really causes the front line and hip flexors to tighten, this in turn switches off glute activation and means our back carries the work of the glutes leading to back pain, we then end up hunched over getting a rounded back so balance of the SBL with this front line stretch.