Stay Calm and Tap!
First week back at the gym this week, ‘Post Holiday’… it hit me like a brick wall, I’m not gonna lie. @Paul_Boys is like a priest…I can’t lie to him! When I told him about the naughtiness had on my ‘Big Fat Greek Holiday’, I could see his evil mind working, to see what torture he could put me through after all that feta! So it’s fair to say I’ve been knackered and walking funny all week!
One of Mr Boys’ favourite ‘core exercises’ is what I call the ‘Olympic Bar Twist’ . Trust me… You’ll feel this ALL over your upper body!
Olympic Bar Twist
You place 2 feet firmly on the ground, approximately shoulder width apart. Then keeping your arms extended away from the body, begin to twist the bar from side to side with the opposite foot of the side you twist on, pivot on the toes. Make sure your hips follow the bar when you twist. It’s important to keep the arms extended to keep the tension in the core. Do this under a slow tempo to really hit the core muscles hard. This is a great exercise for targeting all the muscles in the midsection (core).
Last week I told you about my friend Tania-Louise, an incredibly talented lady. I have been working with her recently in terms of relaxation/meditation and EFT. Life on the cobbles is so very busy, it really is important to look after one’s body, mind and spirit. When I make the time in my day (even if it’s only 10 minutes) to meditate or use EFT – I instantly feel calmer and more focused. Here’s what Tania had to say about EFT:
“EFT with Tania Louise – www.tanialouise.com
EFT (Emotional Freedom Techniques) is a fantastically effective therapy that helps to resolve a wide range of imbalances including stress and illness, quickly and easily. EFT is based on the ancient principles of acupuncture without the discomfort of needles and is one of the most effective energy psychology techniques, with the medical profession even starting to take notice of its effectiveness.
It really is interesting and proven to work. I was sceptical at first but it’s definitely had a positive effect on my busy lifestyle and training.
This simple tapping procedure gently realigns the body’s energy system and helps to address issues such as stress, phobias, pain, anxiety, depression, grief, public speaking, agoraphobia, abuse, trauma, fertility, weight, eating disorders, sports performance, anger management, fear of flying/heights, and addictions. A Freedom from Smoking Package is also available to help clear associations with smoking and re-programme positive new ways of being. EFT has shown impressive results on both emotional and physical problems; it is one of the fastest techniques available and often works when nothing else will.”
Whilst we’re on the subject of de-stressing and relaxation, here’s a fabulous recipe from medicinal chef Dale Pinnock (@dale_pinnock). Food to keep you calm! Dale explains…
“This recipe really brings together the best in nutritional tools for helping us feel a little calmer, in terms of both the nutrients it supplies, and the way in which the meal is composed.”
Sesame soy salmon with garlic greens and coconut rice
1 large salmon steak
2 large handfuls of shredded greens (kale, cabbage etc)
1 clove of garlic
2 tablespoon of low salt soy sauce
1 teaspoon of sesame oil
1 teaspoon of honey
2 handfuls of brown rice
1 400ml can of coconut milk
2 tablespoons of desiccated coconut
Mix together 1 tablespoon of soy sauce, with the sesame oil and the honey, and mix well to create a marinade.
Marinade the salmon in this mixture for as long as possible (overnight is best, but 1 hour will do).
Place the rice in a pan, along with the coconut milk and simmer. Once the coconut milk has begun to reduce, add enough boiled water to cover the rice and continue to simmer until it is cooked throughout, adding more water if necessary. You need enough so it cooks without the need to strain, as you need the coconut flavour to remain, so it should almost cook dry. At this point add the desiccated coconut.
Add the garlic, onion, and greens to a pan, and sauté until the vegetables soften. Add a tablespoon of soy sauce, and sauté for another minute.
Add the salmon and its marinade to a pan, on a medium heat, and pan cook for about 10-12 minutes, turning every couple of minutes to avoid blackening.
Once the salmon is cooked, warm through the cooked vegetables, and serve.
So, what makes this dish so special?
Salmon – great source of Omega 3. Regular intake of this fatty acid has been shown to improve mood, concentration, and alertness.
Greens – a very rich source of the mineral magnesium. This mineral aids in muscular relaxation, so when you are feeling a little tense, it can help you to feel more physically relaxed, which in turn can help you feel more relaxed overall.
Brown rice – rich in B vitamins which help you to release the energy from food. If you are feeling dog tired, its very difficult to keep an even head! B vitamins also have quite a calming effect upon the central nervous system.
Meal composition – by combining a high quality protein source with a high quality low GI carbohydrate, and nutrient dense fibre rich vegetables, you create a meal that releases its energy slowly. It drip feeds your blood sugar meaning that it keeps your energy levels at an even keel, rather than you experiencing the highs and lows. Keeping blood sugar even is incredibly calming for the simple reason that you feel neither hyperactive nor completely knackered! Even energy levels makes for a more even state of mind.”
Last weekend we had a lovely event to go to – the engagement of our lovely friends Andrew and Rebecca (Aka ‘Bat & Ball’). These guys are made for each other and we can’t wait for their wedding next year. Andrew has elected my Tom as ‘Best Man’… I don’t think he realises what he’s let himself in for. As I write this blog, Tom is beavering away in the corner, writing down the most embarrassing stories he can think of. God help you Andrew and CONGRATULATIONS!
Also this week, I have been supporting ‘Jeans For Genes’. Jeans for Genes charity campaign has this year teamed up with the prestigious Edinburgh College of Art on the design of their official charity T-shirt. The T-Shirt features a one off design by young designer Rachel Hill. The design, which was one of hundreds submitted via a competition open to Edinburgh College of Art students, features a double helix, which depicts the structure of a DNA molecule, combined with on trend SS14 pastel colours. The T-Shirt is a gorgeous piece that can be dressed down with shorts and sandals or dressed up with jeans and is available in sizes 6-22. The campaign supports children with genetic conditions, and their families. You really can make a difference this year and buy the Jeans for Genes T-shirt and support the campaign in style. The T-shirt is £20 and is available online from www.jeansforgenes.org/shop . Jeans for Genes Day is on Friday 19th September and invites everyone to wear their jeans to work or school and make a donation to transform the lives of children with genetic disorders. Sign up for your free fundraising pack at: www.jeansforgenes.org
Also, big congrats to my pal Kit Rice whose single ‘Nonsense’ is out this week! Such a talent. Buzzing for you honey!
Until next week campers!
Stay Happy, stay healthy and dream BIG!