Thoughts of the week
In the heart of winter temperatures can plummet very low. Even though some people may enjoy the extra freshness cold can bring (see previous blog on this), others can really struggle.
When the temperature drops below 8 degrees C, there is an increased risk of:
- Falling over and injuries associated with this
- Heart attack
People who are most at risk of these are:
- Very young children
- Pregnant women
- The disabled
- People with long term health conditions such as heart, lung for kidney disease
- People on low incomes
- People over 65 years old
Top tips for ANYONE during periods of cold weather:
- Prepare! Check to weather forecast each day and for the week ahead so you know what to expect.
- Dress weather appropriately using multiple layers. If you do not have a particular item of winter clothing then invest, it will be worth it.
- Stay active and continue to exercise regularly. Adjust your training accordingly. If feeling fresh do more, if feeling fatigue do less but don’t do nothing (see previous blog on this).
- Eat and drink as well as you can (see our nutrition guidelines) ensuring you have a well rounded balanced diet. Regularly have hot food and drink, carry a flask with you.
- Get your heating checked at least once a year to ensure it is functional when you need it.
- Maintain a constant temperature in your home or office to avoid spikes, 18-21 degrees C is a good range. Keep windows closed on doors shut, only heat the rooms you will be in!
- Keep blankets in the places you spend most time i.e. lounge at home, office at work etc.
- Avoid using too much alcohol to keep warm, teas, coffees and hot chocolates will be much more effective.
- Get a flu jab if you can, the few days of feeling low after you’ve had it outweigh the weeks you might be out of action if you catch any nasty virus.
- Carry cold and flu medication with you as and when you may need it.
- Consider using supplements to boost your immune system such as multi-vitamins, dispensable vitamin C and/or echinacea.
Find out more about our previous blog collaborations here
Exercise of the week
Dynamic | Strength | Brace | Prone | A-D | Progressions
- Glute-ham bench | Isometric hold
- Glute-ham bench | Dynamic
- Glute-ham bench | Explosive
- Glute-ham bench | Explosive | Weighted
Find out more about this program here
Recipe of the week
Brocoli & leek soup
- In a large cooking pot, melt the butter and then add sliced leeks and garlic. Cook until the leeks soften but keep stirring so that garlic does not burn.
- Next, add the cubed potato, broccoli and stock. Cover and let simmer for 15-20 minutes or until the potatoes and broccoli are soft.
- Remove the pot from the heat and allow to cool for 10 min. Next, use a hand blender to puree the soup. Continue until there are no lumps.
- Serve with black pepper and a swirl or sriracha.
Find out more about our nutrition plans here