Extreme Sports Performance | Lay In
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Lay In

Thoughts of the week

“Lay In”

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Sleep is defined as “a condition of body and mind which typically recurs for several hours every night, in which the nervous system is inactive, the eyes closed, the postural muscles relaxed, and consciousness practically suspended”.

When was the last time you had a really good nights sleep? Chances are the reason why it was good was because it was long, you either went to bed earlier or got up later!

There are many things that can cause poor sleep but unfortunately not having enough can cause health negative conditions. Over time these can affect immunity, mental health, pain, memory, diabetes, sex drive, heart disease, fertility and cancer.

We wrote a previous article on sleep benefits and tips here

If you are feeling very tired and run down. Make more time for sleep. The high performance clients we work with in business, sport and every day life prioritise it very highly and often directly ink being in a well rested state with success.

Don’t feel guilty about staying in bed for a bit longer and make sure you have a lay in at least once a week to see how it can improve what you do…

Find out more about our previous blog collaborations here

Exercise of the week

Development | Recovery | Develop | Level 1 | Stages A to E | Progressions
  • Lower body static flexibility
  • Hip static flexibility
  • Spinal static flexibility
  • Upper body static flexibility
  • Whole body static flexibility

Find out more about this here

Recipe of the week

“Cajun fish, peppers & rice”


  • Place white fish of choice (we used basa) on foil lined tray in a medium-high oven for approx 15-20mins.
  • Boil brown rice in salted water for approx 10-15mins.
  • Roughly chop carrots, red pepper, courgettes & jalapeños then heat in pan with a little olive oil. Add sea salt, ground black pepper, chilli powder & dried cajun seasoning. Cook thorugh & stir for approx. 10mins.
  • Slowly heat blackbeans in pan for 5mins, adding in some grated cheese of choice (we used mature cheddar) towards the end of cooking.
  • Remove fish from oven, mash up then add to vegetable pan. 
  • Drain rice.
  • Plate & serve as in picture.

Find out more about our nutrition plans here

Training song of the week

Kyle (I Found You) – Fred Again

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