Extreme Sports Performance | No Gain
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No Gain

Thoughts of the week

“No gain”


Ever started to do something and then think; what am I doing again? Why am I doing this? Surely this can’t be right? There must be other way? Well relax, you’re not alone! Lot’s of people loose focus, get distracted, try to take too much on at once, let their ego’s get in the way way etc. it’s just a natural way of wanting to do a good job and achieve, not to mention being put under pressure by some kind of constraint.

So what’s the answer? There must be a better way right; when you get yourself into this situation, feeling that things are just a constant uphill battle. STOP! If it’s clearly not working, stop. If your are not making any progress, stop. If it’s stressing you out, stop. If it’s not making sense anymore, stop!

As much as your intent to complete the task compels you to finish it, just think for a few moments if there is a better option…is the way you’re really doing this the best way? Have you approached this task as well as you could have? Is there a particular order or sequence to it that you may have missed? Have you allowed as much time as you really need? 

A problem shared is a problem halved”…can you ask someone for advice? Are there other people who can help you? Time matters! Does this have to be done immediately? Can it be split into different times phases? It’s important to give yourself a mental break from an intense task too, even if it’s 5 minutes to reset your mind and body, take a short walk, put the kettle on, whatever may allow you to relax and refocus.

We find ourselves and all of the clients we work with experience this regularly. Try adopting some approaches discussed above next time you feel your fighting an uphill battle with no gain…

Exercise of the week

Dynamic | Strength | Single leg | Split squat | A to B | 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)

Find out more about this program here

Recipe of the week

Kale & spiced chicken salad


  • Rinse kale then blot dry with paper towel & place in a salad bowl. Drizzle olive oil over top then massage the leaves for a few mins until they have softened.
  • Drain then spread chickpeas over foil covered baking sheet along with roughly chopped broccoli. Drizzle with olive oil & sprinkle over some dry mexican spice mix. Bake in medium-high oven on top shelf for 20-25 mins.
  • Place 2 chicken breasts on a foil baking sheet also sparkling with the same spice mix. Bake in medium-high oven on middle shelf for 15-20 mins. Slightly slice open with knife at tend of allotted time to check they are cooked through.
  • Whilst above is cooking slice cucumber, radish & any tomatoes of your choice then add to the kale bowl.
  • Mix together quark, lemon, apple cider vinegar, honey & mustard in a small cup for the dressing.
  • Once everything is finished cooking, combine all together ingredients, splash dressing over the top & serve as in picture. 

Find out more about our nutrition plans here

Training song of the week

Right here, right now (Friction one in the jungle remix) – Fatboy Slim, Friction

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