Extreme Sports Performance | Herbs & Spices
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Herbs & Spices

Thoughts of the week

“Herbs & spices”

Herb and spices cartoon icons in set collection for design.Different kinds of seasonings vector symbol stock illustration.

You may already consume different combinations of herbs and spices in your diet but may not know the actual benefits they offer:

  • Chilli
    • Increases metabolism helping to burn fat
    • Can reduce risk of stomach and prostate cancer
    • Thins blood helping to promote heart health and protect against strokes
    • Clears congestion
  • Garlic
    • Helps fight colds
    • Can reduce LDL cholesterol
    • Shown to lower blood pressure
  • Rosmary
    • Can ease nasal congestion
    • Shown to reduce common allergy symptoms
  • Fenugreek
    • Can lower blood sugar due to its ability to improve insulin function
  • Ginger
    • Can ease different types of nausea such as sea sickness, morning sickness, sickness resulting from chemotherapy
    • Shown to reduce pain causes by osteoarthritis due to in’s anti-inflammatory properties
  • Cayenne Pepper
    • Can reduce appetite and reduce fat burning
    • Shown to have anti-cancer properties in animals
  • Holy basil
    • Can restrict the growth of bacteria, yeasts and cold
    • Shown to improve immune system function
  • Turmeric
    • Can be powerful antioxidant
    • Shown to be a strong anti-inflammatory
  • Peppermint
    • Can ease discomfort associated with irritable bowl syndrome (IBS) by reducing bloating in the abdomen
    • Shown to have anti-nausea effects particularly when women give birth
  • Sage
    • Can improve brain and memory function by inhibiting the breakdown of acetylcholine
  • Cinnamon
    • Can lower cholesterol
    • Shown to reduce blood sugar by improving insulin sensitivity

So next time you cook up a storm, select something for the menu or grab a snack, make sure you include some of the above in your choice!

Exercise of the week

Dynamic | Strength | Lunge | Lateral | 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

Steak, garlic spinach, balsamic mushrooms & sweet potato chunks


  • Peel, chop a sweet potato into small chunks. Place on a foil lined baking tray, sprinkle over some mix herbs then bake in over for 20-25mins.
  • After 15mins, choose a good cut of steak (we used sirloin) then trim of any excess fat. Heat in a pan with a sprinkle of sea slat for 2-3 mins each side, seasoning with chilli flakes towards the end. Leave to rest.
  • Finely slice some mushrooms (we used chestnut) then lightly fry in a pan with a splash of olive oil & balsamic vinegar for 2-3mins. Put to one side.
  • Heat some spinach over a pan of boiling water or in the bag in the microwave for 2-3mins. Let drain & steam escape then mix together in a bowl with some finely chopped garlic, black pepper and olive oil spread. Put to one side.
  • Remove sweet potato chunk from oven, combine all ingredients together & serve as in picture.

Find out more about our nutrition plans here

Training song of the week

Feel it still (Coldabank remix) – Portugal. The Man, Coldabank

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