Extreme Sports Performance | Maximise Immunity
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Maximise Immunity

Thoughts of the week

“Maximise Immunity”


The immune system defends the body against disease causing microorganisms. Sometimes it is not successful and germs cause you to become ill. Boosting your immune system can make you less susceptible to becoming ill. 

Our top tips:

  • Avoid germs
  • Wash hands regularly
  • Carry tissues
  • Hand gel often
  • Use own bottle
  • Eat freshest food possible
  • Ensure adequate calorie intake
  • Avoid crash dieting
  • Fuel before exercise
  • Have a daily probiotic drink
  • Consider the use of a good quality multivitamin with food each day
    • If you’re a pro athlete ensure you seek the advice of a qualified nutritionist before hand to ensure it is safe!
  • Dress weather appropriately
  • Wear sandals in wet public areas
  • Minimise life stress
  • Sleep adequately 

We work with a lot of busy people such as elite athletes, top business executives, busy parents and youth athletes at school / college, all who can’t afford time off form what they do due to illness. You can’t ever stop getting sick, but you can minimise the risk by maximising your immunity…

Exercise of the week

Dynamic | Strength | Single leg | Step up | A to D | Progressions
  • Barbell on back | Uneven fixed weight (A1)
  • Barbell in catch position | Uneven fixed weight (A2)
  • Barbell overhead | Uneven fixed weight (A3)
  • Barbell on back | Uneven moving weight (B1)
  • Barbell in catch position | Uneven moving weight (B2)
  • Barbell overhead | Uneven moving weight (B3)
  • Vertical push | In front of neck | Barbell | Uneven fixed weight (C1)
  • Vertical push | Behind neck | Barbell | Uneven fixed weight (C2)
  • Vertical push | In front of neck | Barbell | Uneven moving weight (D1)
  • Vertical push | Behind neck | Barbell | Uneven moving weight (D2)

Find out more about this program here

Recipe of the week

Tofu bibimbap bowl


  • Tofu
    • Wrap tofu in kitchen roll & place a heavy object on top for 15 min.
    • Cut a pressed block of tofu into equal size cubes.
    • Place in a shallow bowl & pour soy, ginger, hoisin, garlic & chilli sauce over the top. 
    • Leave for 30 minutes to absorb the marinade, turning thalfway through.
    • Bake for 25-30 minutes on in a medium-high over, again turning halfway through.
  • Rice noodles 
    • Boil 2 handfuls for 5 minutes.
    • Leave to one side.
  • Edamame
    • Boiling from frozen for 6 minutes. 
    • Drain then dress with a drizzle of sesame oil & soy.
    • Leave to one side.
  • Spinach
    • Steam two large handfuls in a microwaveable bowl for a minute.
    • Leave to one side.
  •  Mushrooms
    • Thinly sliced mushrooms then lightly frying with a little soy & olive oil until soft.
    • Leave to one side.
  • Pickle
    • Thinly slice radish & cucumber then place in a medium size bowl.
    • Mix in rice vinegar, sesame oil, green chilli, honey, fresh lime juice & a splash of water so radish on cucumber are evenly covered.
    • Leave to one side.
  • Dressing
    • Whisk soy sauce, siracha, sesame oil & apple cider vinegar together in a mixing bowl.
  • Assembly
    • Fill the bottom of the dish with the rice noodles.
    • Place a portion of pickle, edamame, mushrooms & spinach around the outside of the bowl. Then add the baked tofu to the middle. Pour dressing over the top. Serve as in picture.

Find out more about our nutrition plans here

Training song of the week

Work my mind – Cut chemist, Chali 2na, Hymnal

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