🍰 Baking for Birthdays 🍰
This zoomed in piece of gorgeousness is a Raspberry & Rhubarb Ricotta Cake baked lovingly for my mumma ❤️ I needed a cake option that was super quick, easy and low maintenance- this was a one bowl winner!
I think I baked it in the wrong sized tin, so that meant it was in the oven a little long (🤦♀️)...and I forgot to buy candles (enter a vanilla scented candle instead 🙊)...but hey, we did it - we baked a cake with a newborn and toddler in tow, and it wasn’t a complete flop haha!
As 'business athletes' we often act tough and don't put ourselves first when it comes to caring for our ailments. Sound familiar?
Head to our blog for a simple guide on how to harness natural painkillers.
A TERRIFIC video from our clinic director @mikeoakesphysio with ideas to get those hips moving. Great advice, Mike!
The hip, anatomically referred to as the coxofemoral joint, boasts a large range of motion, one that rivals that of the shoulder. Practically speaking, the hip allows for the healthy transfer of forces between our lower and upper extremities. It is also one of the main rotatory centers of the body. A healthy, bio-mechanically sound hip enables us to walk, run, squat, and walk up and down stairs with ease. —�-
[Video at 2x speed]
Modified Climber’s stretch
1️⃣Start in a lunge position. If available, use an elevated surface.
2️⃣Lean as far forward as possible while maintaining good form. For those with limited hip mobility, engage the barrier of motion.
3️⃣Hold this end-range position while bringing your knee laterally, away from midline. 💡Keep your foot flat at all times.
1️⃣Set up with one leg in front of the other. Bend the leg so that your knee and your hip are bent at 90 degree angles
2️⃣In a slow and controlled manner, gently lower your trunk towards the floor.
3️⃣Use your hands to help you press up and out of the stretch
Lunge + thoracic rotation
1️⃣Set up in a lunge position. Lean your body as far forward as you can while maintaining good form.
2️⃣Set one hand on the ground and lock it against your front leg.
3️⃣In a slow and controlled manner, use your other hand to reach up towards the sky as your rotate away from your front leg.
One of our elite Track Cyclists, @perkoperkins, has been working closely with us in the lead up to the European Champs this week. Yep, he may have switched countries, but we still feel we are working with the Aussies!
We have focused on optimising body composition these past few months, and with very little body fat to lose but weight loss needed for performance gains, this has not been easy! The guy is a mesomorph in every sense of the word!
We have played around with timings, energy balance and macros to achieve the incredible condition he is now in for racing - and achieved it all with our food first approach.
This guy is all class to work with and it has been our pleasure getting him to this point all while racing and blitzing Keirin events in Japan.
Team Sprint tomorrow (in Berlin, Germany) then a couple of days reprieve before his key event of Keirin on Sunday.
Those quads & power stats! Absolute beast mode!
UNLIMITED - @ntrecovery, @gamereadyofficial , @themarcpro ➕
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| Raspberry Coconut Bliss Balls |
Yesterday the toddler and I had some fun in the kitchen restocking our freezer ‘one-handed’ snack supply.
Although his ‘rolling’ skills had my eye twitching (maybe I am a little of a perfectionist in the kitchen..), we did get them done eventually - albeit with some serious coconut mess to clean up!
For a different take on our usual chocolate ones, these are based on frozen raspberries. Ohhhh my - I think they are my favourite Bliss ball creation! They taste like a raspberry toasted coconut weis bar - hello summer!
These beauties have well and truly passed the taste test and we will be adding them to our athlete dashboard this week 💕
One chapter closes and 2 new open up! I said goodbye to my first space and say hello today to 2 new locations for H.O.L.Y. Lifestyles Rehab and Wellness! You can find me inside of @kahafit and @studio49fitness providing quality care for active people who don’t want to rely on pain meds or injections to help them move, feel and perform better! Physical therapy, sports performance, lifestyle weight management services. Contact me with questions or to setup a free discovery call to assess your needs 😊
We're often told, 'you are what you eat' and this isn't too far from the truth when it comes to our moods and wellbeing.
Learn how to harness small changes to your diet in this weeks blog - link is in the bio. 👆
Milion myśli na sekundę, wszystko to co się wydarzyło do końca chyba nie dotarło do mojej głowy.. Jeszcze niedawno wszyscy zaczynaliśmy szkolenie, był pierwszy zjazd a w mgnieniu oka nagle jest egzamin. 🤔 Czas. To były wspaniale weekendy, wspaniała ekipa - @athlete_performance stworzył nam taka atmosferę, że czuliśmy się jak w domu, jakbyśmy znali się od zawsze 💪🏽. To prawie jak zakończenie roku szkolnego 😅. Będzie brakowało mi tych weekendów, spotkania się z tymi ludźmi, posłuchania o tym co nakręca Nas do życia 🔥. Ale to nie koniec! Trzeba rozwijać się cały czas, stojąc w miejscu cofasz się a więc kolejne szkolenia i wkładanie całej siebie w swoją pracę💥💥💥. Otwieramy głowę i pielęgnujmy to co w serca nasze wczepiło to szkolenie🍀🔥. Wspaniale jest spotkać dobrych ludzi na swojej drodze którzy pociągną Cię za rękę. I fajnie udowodnić samej sobie, ze potrafię zrobić coś od początku do końca 💪🏽. #personaltrainer#friends#memories#athleteperformance#Szczecin#perfectbody#workout#professional#workhard#loveyourlife#blackroll#elitesportfood#active#gym#muscle#icaniwill @swedishsupplements @blackrollpolska @foods_by_ann @elitesportfood @athlete_performance @swansonpolska