Exercise

Feeling tight? Why not schedule in 10 minutes of stretching before you finish your day? Gentle stretching relieves tension, increases flexibility, and reduces the risk of injury.

Here’s five Pilates stretches to get you started. You can also do them along with me on this 10-minute stretch video: https://youtu.be/GJ6d4Noqlfs

Hip flexors – Lying on your back in neutral spine position, hug one knee to your chest, while lengthening out the other leg along the floor. Hold the stretch for 15-20 seconds before swapping sides.

Piriformis stretch – While lying on your back, lift your right leg with one hand on your knee, and the other holding onto your ankle. Draw your leg across to the opposite shoulder,and hold for 15-20 seconds before changing sides.

Hamstring stretch – While lying on your back, lift one leg up towards the sky with your hands behind the knee, and pull in with some resistance towards your chest. Hold for 15-20 seconds before changing sides.

Side lying quad stretch – While lying on your side, lengthen out the leg on the floor, and bend your top leg, bringing your foot behind you towards your backside. Hold this stretch for 15-20 seconds before swapping sides.

Cat stretch – Start on your hands and knees (shoulders directly above your wrists, and hips directly above your knees). Breathe in as you tuck your chin towards your chest and arch your back upwards toward the sky. As you exhale, tilt your chin upwards as you look towards the sky, and flex your back. Repeat for 10 repetitions.

Nutrition

Smoothies are a busy, health-conscious person’s best friend! They are quick and easy, tasty, and a fantastic way to get in a nutrient-dense meal while on-the-go.

The best way to increase the nutrient density of a smoothie is to add some greens. And the great thing is, it doesn’t have to compromise on taste either!

Have a go at making your own Green Smoothie following the D.I.Y. guide below.

Liquid – choose 250-300ml of one of the following:

• Coconut milk
• Coconut water
• Soy milk
• Rice milk
• Oat milk
• Filtered water

Sweetener – choose 1-2 of the following:

• 1 banana
• ½ cup of berries
• 1 kiwi fruit
• ½ cup of mango
• ½ cup of pineapple
• 2 dates

Greens – choose one of the following:

• 2-3 frozen spinach cubes
• 1 cup of baby spinach
• 3 de-stemmed green leaves (kale, silverbeet etc)
• 1 tsp greens powder

Boosters – optional add-in:

• Vegan protein powder
• Lucuma powder
• Maca powder
• Flaxseeds
• Chia seeds

Mindset

Okay, it’s time for a break. A break from non-stop busy-ness. A break from brain stimulation. A break from being focused solely on you. It’s time for some benevolent altruism. Why? Because it’s good for your soul. Your mission, should you choose to accept it, is to do something kind for your partner or neighbour (or anyone, really) within the next week.

Copyright © 2021 Alisha Christie