Supersets
Crank up any workout with this super-charged approach in which two exercises are performed back-to-back with no (or minimal) rest in between. Start with lower reps and then build up as you become more confident.
Cherries
Cherries gain their lovely deep red colour from anthocyanin – a type of flavonoid which is a powerful antioxidant. Anthocyanin has anti-inflammatory properties similar to those found in aspirin.
Turmeric
Containing curcumin, known for its potent anti-inflammatory properties, studies have linked turmeric to reduced inflammation in a number of condition, including psoriasis. Curcumin has also been shown to help fight against the inflammation in the body that contributes to the growth of cancer tumours.
Salmon
Rich in omega-3 fatty acids, salmon is high in protein and antioxidants. The fatty acids can help to lubricate tight joints in the body and control the overproduction of pain-stimulating prostaglandins in the lining of the womb. So it’s a great fish to eat to alleviate uncomfortable periods.
Green tea
A great source of polyphenols, which help to reduce inflammation-causing free radicals in the body.
Stitch is a pain that appears in your side as you exercise and could be related to posture.
Those who slump their upper back forward when they exercise are more prone to a stitch as the position aggravates the nerves in the abdominal wall.
Try standing up straighter when you exercise and the problem should improve.
Plyometrics
These movements are designed to increase speed and explosiveness while strengthening joints and muscles. Types of plyometric exercises include broad jumps, vertical jumps and explosive squats. But remember, safe and effective plyometrics are all about quality, not quantity.
Breathing techniques can help calm your nervous system and reduce muscular tension.
One key principle is to prolong your out breath, which helps to calm the body.
Try this technique:
1. Breath in through the nose, for a count of four
2. Pause for a count of one
3. Breath out slowly for a count of six.
Cramp occurs when a muscle suddenly contracts, causing pain. It’s more likely if you’ve been exercising for a long time or are dehydrated.
If it starts, stop moving and try to gently stretch out the muscle. If it really hurts you can try clenching your fists! By tensing a muscle elsewhere in the body, it seems to relax the one that’s cramped.
Plateau
Seeing results takes time and practice, and even then, it’s common for progress to eventually come to a halt. Since the body naturally adapts to the stresses of exercise (especially if performing the same routine daily), try varying the programme and revving up the intensity to push past workout slumps.
Studies show that muscular tension is on the rise in all of us. For shoulder and neck pain, massage therapy has been shown to increase levels of your body’s natural painkillers – endorphins and serotonin – which help to reduce stress hormone levels.
If your jaw is tense, it’s often because you are clenching, or grinding, your teeth overnight, which can lead to headaches.
Try this resisted-opening technique:
1. Open your jaw as far as is comfortable.
2. Put your thumb (or hand) underneath your chin and apply gentle pressure.
3. Now open your jaw a little further while applying resistance with your thumb.
4. Hold for up to 10 seconds, then repeat between five and ten times. You should feel a sense of easing.
Isolation exercises
Unlike compound movements, these targeted exercises hit just one muscle at a time. For example the bicep curl.
Nutritious, cheap and speedy – yet our relationship with frozen food seems to be thawing. Frozen food often gets lumped together with processed food, but that reputation isn’t always fair.
Freezing food is like pressing a pause button, slowing down food’s degradation and nutrient loss. This process helps to maintain the original nutritional value and can often be more nutritious than when fresh.
Freezer Heroes
Chilli, garlic and ginger – these all fare brilliantly in the freezer, keeping their flavour and intensity.
Salmon – frozen salmon is usually cheaper than fresh and tastes exactly the same.
Mango – forget the faff of peeling and chopping fresh mangos. Frozen mango tastes great and can be blended without defrosting.
Peas – studies show that frozen peas have higher levels of vitamin C than fresh, they taste great and are so convenient.
Ice cubes with a twist – freeze grapes or slices of lemon and lime to use as ice cubes with added vitamins.