Extreme Sports Performance | Extra Mile
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Extra Mile

Thoughts of the week

“Extra Mile”


When was the last time that you put that extra bit of effort into something? Even when you didn’t need to? Even when you didn’t have the energy? Even when you there was no obvious advantage?

This is ingrained into some people as part of their natural make up, they do it without thinking and it is often the result of habit. In others however going that extra mile is the furthest thing from their mind, they’ve never had to do it in the past and never think about having to do it in the future. Everyone’s different!

You may be thinking what’s the point which is fair enough! This concept may not have instant short-term results BUT, from our experience, it pays dividends in the long-term. The amount of times we’ve stayed later to finish something, travelled far to attend something, worked harder to correct something, tried again to perfect something, waited longer to speak to someone has only led to good, positive and valuable outcomes.

Here some things that going that extra mile can help achieve:

  • New friendships
  • Enhanced relationships
  • Better opportunities
  • Improved network
  • More contacts
  • Deeper understanding
  • Superior education
  • Stronger body
  • Fitter self
  • Enriched mind
  • Greater patience

The list could go on and on. All of the best opportunities we have had are a direct result of this way of thinking. Everyone can apply it to any scenario. Just consider the end goal and work back from there. What little bit of something could make a lot of difference to everything?

Find out more about our previous blog collaborations here

Exercise of the week

Development | Strength | Single leg | Split squat | Level 5 | A to D | Progressions
  • Double goblet -> Dumbbells
  • Barbell on back
  • Barbell in catch position
  • Jumping | Barbell

Find out more about this program here

Recipe of the week

Roast cauliflower & barley mediterranean salad w. pulled chicken


  • In a medium saucepan, combine the rinsed barley with enough water to cover the grains by a couple of inches. Bring the water to boil, then reduce the heat to a gentle simmer. Cook until  barley is tender to the bite but still pleasantly chewy. Drain off the excess water then mix in with olive oil, crushed garlic & sea salt. Remove from heat, leaving to one side.
  • Roughly tear apart a cauliflower. Toss florets with the olive oil, red pepper flakes, sea salt & paprika. Scatter evenly across a baking sheet then roast in oven on a medium-high heat for approx. 20-25 mins until slightly golden.
  • Straight after the cauliflower has been done, evenly slice 2 medium chicken breasts. Sprinkle with seasoning (we used ras el hanout) then place in oven on a medium-high heat for approx. 20 mins until slightly brown on the outside & cooked through but tender in the middle. Remove form oven then shred using two forks.
  • For the dressing mix olive oil, apple cider vinegar, ground black pepper & freshly squeezed lemon juice.
  • In a large serving bowl, toss together cooked barley, roasted cauliflower, mixed olives, sun-dried tomatoes, crumbled feta, salad greens & diced avocado. Top with pulled chicken, serving as in picture.

Find out more about our nutrition plans here

Training song of the week

Just Fine! – Issac Elton

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