Thoughts of the week
- What is it?
- Body feeling tight, sore, stiff and/or heavy? You on have little time spare? Then legs up (against the wall) or viparita karani as it is referred to in yoga terms, is the thing for you!
- After spending all of last Sunday at London marathon with our athletes, clients and friends we witnessed a lot of people were struggling with cramps, muscles soreness, strains, sprains, blisters, heat exhaustion and chronic fatigue!
- This little move we have used with many of the people we have previously worked with , post endurance training or performance, and it works like magic
- What does it do?
- Increase drainage and circulation in legs
- Eases swollen or cramped feet
- Stretches from neck to ankles, particularly hamstrings and lower back
- Relieves tension in the back, particularly around the thoracic and lumbar regions
- Reduces heart rate
- Relaxes body and mind
- How to do it?
- It you have an injury or medical issue of any description then consult a medical professional before performing this movement
- Set up is exactly as in picture.
- The key is to have your bottom touching the floor while your heels are resting against the wall.
- This optimal position is largely based on how flexible your hamstrings are.
- More flexible hamstrings = bottom closer to wall, still maintaining lower back contact with floor (harder).
- Less flexible hamstrings = bottom further away from wall, still maintaining lower back contact with floor (easier).
- Legs straight and feet dorsiflexed (toes pointing towards you).
- Head relaxed back and hands to the side of your body.
- How long to do it?
- Beginners start with 1 minute, building up to 2.
- Intermediates start with 2 minutes, building up to 3.
- Advanced start with 3 minutes building up to 4.
- We recommend not doing longer than 5 minutes in total!
- How to finish movement?
- Slowly bring your feet down to floor
- Slowly turn and sit back against the wall
- Bend your knees at 90 degrees and gently shake out your calves for 30 seconds.
- Slowly stand up.
- Standing up too soon after performing the movement could cause dizziness so take your time
- Pins and needles are quite normal but disappear after a couple of minutes with gentle walking.
Recipe of the week
- Peel sweet potato then chop into small cubes.
- Toss with coconut oil, paprika, cumin, garlic powder then add a small sprinkle of salt.
- Roast in over until sweet potato is soft but slightly crispy (approx. 20-25mins).
- Drain & rinse black beans
- Lightly cook garlic & jalapeno (fresh or pickled) in a saucepan for a few minutes
- Add in black beans & continue to cook for a further 5-10 mins then leave to rest.
- Trim cavolo nero kale then cut into 1-1.5 inch sections.
- Place in a sieve then CAREFULLY pour boiling hot water over it slowly.
- Allow kale to drain then dab the remaining water off with kitchen towel
- In a separate bowl mix the dressing (olive oil, pepper, apple cider vinegar & lemon) seasoning to taste with salt & pepper.
- Dress the kale & add cheese (either low fat feta or low fat mozzarella) then leave to rest.
- Smash ripe avocado in a bowl adding lime, hot sauce, seasoning to taste with salt & pepper then leave to rest.
- If you want to keep this dish vegetarian then move on the last step. If you want to add meat then move on the next step!
- (Slice & dice chicken breast then lightly fry in a pan with coconut oil, cumin, garlic & paprika., until it starts to brown.)
- Combine all ingredients together as in picture to serve
Find out more about our nutrition plans here