Extreme Sports Performance | Ripple Effect
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Ripple Effect

Thoughts of the week

“Ripple Effect”


There are a couple of definitions of ripple effect “a situation in which one event produces effects which spread and produce further effects” and/or “a series of things that happen as the result of a particular action or event.” Quite often people go about each day unaware of how this concept can apply to their lives. This can result in positive or negative outcomes for many aspects of life. Let’s take a typical daily routine and look at the positive and negative “ripple effects” from each part:

  • Sleep – How did you sleep last night? If you have enough and the quality is good then mental energy levels for the rest of the day will be high and you’re more likely to put more into what you do. If you don’t have enough you will accumulate a sleep debt and always be on the back foot with everything.
  • Breakfast – What did you have this morning? Fuelling correctly for your day ahead is vital to maintain optimum physical energy levels. Skipping breakfast or eating poor quality foods will cumulatively catch up with you leading bad nutritional habits later on.
  • Commute – How many choices do you have with regards to getting to work? Do you choose the easier one because it’s more comfortable? Do you choose the harder one to include as part of your daily exercise routine? Have you tried them all?
  • Lunch – This meal helps set up the second half of your day. Much like breakfast, optimising energy levels in the most healthy way possible can change how your body responds and feels in the afternoon.
  • Snacks – Do you really need them? Are they are nutritional necessity or are they a convenience? Bringing or buying your own snacks allow you to have more choice and control over calorific intake.
  • Socialising – How do you socialise? Going out for meals? Meeting for drinks? Training together with partners / friends / family? It’s very important to relax but does how you relax affect other, more important things you’ve got to do later or the next day?
  • Dinner – Do you usually have dinner? If so where? If so when? If not, why not? Do you plan what you are going to eat or just have whatever is on the menu or what you fancy format the shops? How close to bed time do you eat? If you have trouble sleeping ever thought about how what you eat and when you eat could effect this? Dinner can easily be factored in as part social / family time.
  • Health and wellness – Do you exercise? What do you do? How often? What time of the day? Do you have flexibility with your training or does your schedule not allow it? Could you move other things round in your day / week to priorities your fitness? Don’t do nothing, everyone can always do something!
  • Performance – Whether it’s at work, when playing sport or with partners / friends / family are you at your best? Have you really given your all to each important situation in your day? Would be be happy performing the same way tomorrow or do you need to up your game?

Are you happy at the moment? Is there a particular areas of life you are struggling with? Do you have goals that you want to achieve but can’t seem to get closer to them? Have others commented on any aspects of your behaviour that need to change? Give the above points some thought to see if you can notice any crossover or ripples in your life and how you can change things for the better!

Find out more about our previous blog collaborations here

Exercise of the week

Profiling | Movement screening | Shoulder | Progressions
  • Shoulder lift off
  • Shoulder rotation

Find out more about this here

Recipe of the week

Roasted harissa cauliflower steaks


  • Quarter 1 red onion & separate the segments. Remove & wash the leaves from the cauliflower. Pat dry then mix with onion & drained chickpeas on a baking tray. Drizzle with olive oil, sea salt & gerund black pepper.
  • Slice the cauliflower into 4 even steaks (more if it is a large cauliflower). Rub harrissa paste on both sides of each steak then place on leaf/onion mix. Cover the top side of each steak with goats cheese. Sprinkle sunflower seeds & wholewheat bread crumbs over each steak.
  • Drizzle olive oil everything on then place in a medium-high oven to bake. Cook for approximately 25-30mins until a fork can pierce the cauliflower.
  • In a small pot mix together olive oil, apple cider vinegar, 1/2 tea spoon of english mustard & a squeeze of fresh lemon juice. Poor over rinsed rocket salad.
  • Serve with bulgar wheat & large dollop of quark as in picture. 

Find out more about our nutrition plans here

Training song of the week

Learn To Loose (feat. Alex Clare) – Alle Farben Remix

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