November 2021 Blog

“Focus on your potential instead of your limitations and never underestimate the power of yourself belief”


Exercise: Alternating Reverse Lunge

Targets: Hamstrings, Glutes and core


  1. a) Stand with your feet hip width apart, shoulders relaxed, holding two dumbbells or any weight in each hand by your side.
  2. b) Step back with your right leg, so both knees bend to a right angle simultaneously, until your right knee almost touches the floor. Drive through your left heel and extend your left leg as you bring your right foot back to the start position. Alternate between legs for each rep.
  3. c) Do 10-12 reps x3 Rounds. 1 Min between Rounds.



Autumn inspired flapjack recipe:

The mix of honey, oats and nuts makes a standard flapjack, but I’ve opted for apples, pecans and cinnamon to give it a little something extra. If you can't get hold of pecans, another nut of your choosing will do just fine.



2 eating apples (unpeeled), cored, cut into quarters and roughly chopped

150g (5oz) butter, softened, plus extra for greasing

150g (5oz) light soft brown sugar

50g (2oz) porridge oats

2 eggs

200g (7oz) self-raising flour, sifted

50g (2oz) pecans, plus 12 to decorate 

1-2 tsp of cinnamon

23x30cm (9x12in) Swiss roll tin


Flapjack recipe method

Preheat the oven to 180°C (350°F). Gas mark 4, then grease the sides of the Swiss roll tin with butter and line the base with baking parchment. 

Place the prepared apples in a food processor and pulse a few times until they're in small pieces. Add the butter and sugar and cream together for 20 seconds or so, then add all the remaining ingredients and pulse just until mixed.

Tip the mixture into the prepared tin and place the pecans on top, spaced apart to form an even grid (4 x 3). Bake for 25-30 minutes or until risen and golden, then remove from the oven and leave in the tin to cool down completely.

When cool, cut into 12 bars, each with one pecan on top, and remove from the tin.



Mindful Wakeup: Start the day with a Purpose.

Intention refers to the underlying motivation for everything we think, say, or do. From the brain’s perspective, when we act in unintended ways, there’s a disconnect between the faster, unconscious impulses of the lower brain centres and the slower, conscious, wiser abilities of the higher centres like the pre-frontal cortex.

Given that the unconscious brain is in charge of most of our decision-making and behaviours, this practice can help you align your conscious thinking with a primal emotional drive that the lower centres care about. Beyond safety, these include motivations like reward, connection, purpose, self-identity, and core values.

Setting an intention—keeping those primal motivations in mind—helps strengthen this connection between the lower and higher centres. Doing so can change your day, making it more likely that your words, actions, and responses— especially during moments of difficulty—will be more mindful and compassionate.

This practice is best done first thing in the morning, before checking phones or email.

  1. On waking, sit in your bed or a chair in a relaxed posture.Close your eyes and connect with the sensations of your seated body. Make sure your spine is straight, but not rigid.
  2. Take three long, deep, nourishing breaths—breathing in through your nose and out through your mouth. Then let your breath settle into its own rhythm, as you simply follow it in and out, noticing the rise and fall of your chest and belly as you breathe.
  3. Ask yourself: “What is my intention for today?”Use these prompts to help answer that question, as you think about the people and activities you will face. Ask yourself:

How might I show up today to have the best impact?

What quality of mind do I want to strengthen and develop?

What do I need to take better care of myself? 

During difficult moments, how might I be more compassionate to others and myself?

How might I feel more connected and fulfilled?

  1. Set your intention for the day.For example,“Today, I will be kind to myself; be patient with others; give generously; stay grounded; persevere; have fun; eat well,” or anything else you feel is important.
  2. Throughout the day, check in with yourself.Pause, take a breath, and revisit your intention. Notice, as you become more and more conscious of your intentions for each day, how the quality of your communications, relationships, and mood shifts.


Does running really hurts your knees? What other cardio workouts could you try? Well, you could try indoor cycling on a spin bike. Cycling is a great alternative to running, as it works your cardiovascular system in a low-impact way without being so tough on your joints. It can also improve symptoms of arthritis, joint pain and stiffness.


“Focus on your potential instead of your limitations and never underestimate the power of yourself belief”

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