Extreme Sports Performance | Create Options
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Create Options

Thoughts of the week

“Create Options”


After having several conversations with colleagues and athletes this week we wanted to discuss options. Why is it necessary to have them and how to go about creating them? In a previous blog we discussed taking an alternative route which is closely related to this topic.

Defined as “a thing that is or may be chosen” everyone has more than they realise! However these may not be initially obvious. Things change all the time and rarely stay the same. Whatever it is you do having an ideal plan is usually always necessary. Your first ideas, thoughts or actions in or towards a situation are often preferable but do you have a back up? What if the thing your doing or the person your working with changes, breaks or presents differently to what was originally expected?

This is where creating options can help! Here are our top tips regarding this:

  • Analyse
    • Observe the bigger picture. What is the situation? How many variables are there? What is the priority? What could change?
  • Enquire
    • Gather as much information as you can beforehand to minimise the risk of being caught out! Who? What? Why? Where? When? How?
  • Decide
    • Commit to the best action you feel is right.
  • Plan
    • Organise, communicate, rehearse, prepare and wait.
  • Do
    • Carry out your task with positivity and confidence.
  • Adapt
    • Be prepared to change your approach, angle and/or direction if necessary. Read the situation as skilfully as possible, changing as necessary.
  • Review
    • When things are complete look back and consider how you could improve next time around.

We work with everyday people, business executives and elite athletes. This points are fairly vague as they can apply to anyone and anything. Consider these next time you are in an important situation that could easily change but needs to managed well no matter what…

Find out more about our previous blog collaborations here

Exercise of the week

Development | Strength | Squat | Level 5 | A to C | Progressions
  • Back | Barbell 
  • Front | Barbell
  • Jumping | Barbell

Find out more about this program here

Recipe of the week

Roasted cauliflower salad w. white fish


  • Roughly chop a cauliflower into small florets. Place in a mixing bowl & coat with olive oil, cumin, turmeric, paprika & pepper. Transfer on to baking tray on cook on a medium-high heat for approx. 25mins.
  • 10mins later sprinkle cold filets (fresh or frozen) with fajita seasoning on place on a separate, foil lined, baking tray. Place in oven on tray below cauliflower for approx 15mins.
  • While the cauliflower and cod are cooking, mix the salad by combining rocket, chopped red onion, mixed seeds & mixed olives together in a bowl.
  • For the dressing mix together organic natural yogurt, large splash of olive oil, generous spoonful of tahini, a squeeze of fresh lemon juice, a sprinkle of hot sauce (we used franks) & ground black pepper. Thin with water as needed or, if preferable, white wine.
  • Remove cauliflower from oven then mix all together with salad & dressing.
  • Plate as in picture, serving with the fish on the side.

Find out more about our nutrition plans here

Training song of the week

Talk (Thin White Duke Mix) – Coldplay, Jacques Le Cont

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