Breathe & Flow with Richie Norton | Happy Place Festival

Mind & Body Reset with Richie joined by Fearne Cotton | Happy Place Festival

A Mindful Life Might Just Save Your Life

Well, it certainly saved mine.

Breaking that down in its simplest form, I once thought that going to the gym 6 days a week for 60 minutes to lift weights, followed by consuming as much food as I could throughout the day would result in ‘#gains’ – and this was all while running around multi-tasking (as much as men can). Added to that, I was also setting myself big goals and had a never-ending task list to reach my achievements.

So, as you may have already guessed, this didn’t have a positive effect on my health. Physically I was run down - always tired, new injuries every month, low energy levels and my sleep quality was rubbish. Mentally, I was exhausted and overwhelmed. My attention span was all over the place and I felt that I was in a constant brain fog. My vibe was down. I felt pretty broken, and in and out of a shadow of darkness. But I was one of the lucky ones. I had my ‘wake up’ after hitting a wall. With the help of my yoga teacher, Eoin Finn, and some incredible friends, it pulled me out of the haze I was in and I began to see life in a new mindful light. With that came more clarity about my purpose, an enlightened attitude and healthier approach to productivity.

What did I change:

I prioritised rest, repair and recovery around my training by adding in regular mobility focused sessions between the gym. Yoga and my mobilisation focused movement practice gave my body time to heal, strengthen and unlock a new level of my performance I’d not found before. This improved my range of movement and flexibility. I also used breathwork to control the tempo and boost endurance across all my disciplines (yep, this was a game changer!).

The best part - I went from having to do hours of ‘working out’ each week to committing to just 20 minutes in the morning and then fitting in another session around the rest of my day. Whether that was by getting outside or simply rolling out my mat to practice some breathing and play around with some free flow bodyweight movement, listening to what my body needed in that moment and being gentle with myself. This not only improved the way my body felt and looked, I also began to sleep better, feel more in tune with myself and have more energy during the day.

Fast forward a few years and these changes have become my ‘Richuals’ that I now live by. I regularly break it down for my tribe to follow along at their own pace so you can all find your own flow with it. AXA PPP healthcare has been supporting this mindful way of life by creating the Headstrong campaign and the recent #MyFlyingStart project in alignment with National Fitness Day.

You can find the short practices via the AXA PPP healthcare site by clicking here.

https://www.axappphealthcare.co.uk/headstrong/

https://www.axappphealthcare.co.uk/private-health-insurance/content/flyingstart/

I also worked with AXA PPP healthcare to create a series of exclusive videos to help you practice how to take better care of your body and mind.

Have an awesome day legends.

Create your own Adventure - Newquay | Richie Norton - Vlog 01

We had some bad news, Boardmasters was cancelled. we'd made a little plan to go have some fun, so we went anyway. The mission became finding a venue in Newquay to host our own little sessions and bring the vibe back ... :)

Are you adapting to stress or simply getting better at suffering?

After recently getting a beating physically and mentally by a fully charged trip to the chaos that is London, hustling among the zoned-out zombies and rushing robots hurtling around being ‘busy’ with ‘stuff’… I can honestly tell you, that pace of life and intensity is not good for my health (or yours) and defo not sustainable.

I mean, you can find balance and some folks have a pretty sweet routine – right? Well, it’s

possible to fend off the stress, have a great ‘diet’, get to the gym every day, find some zen in a

yoga class, be in great shape, meditate twice a day and still pay your bills… but I don’t know

anyone, that’s nailed it!

Maybe it’s more relatable to see yourself as the other sort of human… Up and down with your

health and fitness mission (or maybe you’ve never even bothered to consider paying it any

attention?) getting caught up in ‘life’ and prioritising other things that we feel are important?

The reality is that at some point you are likely to have to take your wellbeing seriously because

of sickness, injury, your body shutting you down etc, then you have to do something about it.

But why wait for that to happen? What if you could add a few healthier habits into your daily

routine that could not only get you onto a better path physically but also nourish your mental

health? After all they are both just as important as each other, right?

Don’t just get better at suffering or settling for your life and health remaining the way it is, if

you’d like to change something… you have options and they don’t have to cause huge

disruption to your world. Why not just look at the time you put in as a valuable investment to

your future, after all no matter what your plans are, whether it being successful in business,

world domination or being the best tiddlywink champion, you are not going to be at your best if your health is not top of your list of priorities. Wherever you’re starting from, a little adjustment and effort will go a long way.

'‘Train your mind like you would train your body. When the two are working together and are both cared for in the same way…magic happens’.

To all my brothers out there… this is especially aimed at you. We can look great by hitting the

gym if that makes you feel good but make sure you are taking just as much care being gentle

with yourself and allowing the body to recover and repair. Mental health and physical health can be trained together, we just need to give it time and find your flow with it and that’s where you will really see your growth. Yoga and breath-work is not just for the girls, boys need that time too.

If you’d like to come hang with me and step out of the madness for a while…check out some of the short practices I recently filmed with AXA PPP healthcare for the #headstrong campaign to get you on your way. (one just below…)

https://www.axappphealthcare.co.uk/headstrong/
(This is a sponsored post by AXA PPP healthcare)

Or hit me up to go a little deeper…

ARE YOU HEADSTRONG? WHAT DOES THIS MEAN TO YOU?

I’m a big fan of helping create a safe space to open up and share what they are dealing with so they can get the right help and support. 'Mental Health Awareness Weeks’ are awesome but let’s work on this all year round!

With the hype of getting ‘fit’, shredded, six pack abs, hitting the gym and seeing your social feeds full of glam buff selfies 24 hours a day, we all know we need to move more and move better, but we've been neglecting something we can no longer ignore. It’s now the fight with mental health that we need to bring to the front line of fitness and put both in the same light.

No matter what you’re hoping to build in this life, if you don’t take care of you physical and mental health, you are limiting what you are truly capable of and putting yourself at risk, finding that ‘balance’ is key and it doesn’t have to be such a huge task. Eating a nutrient dense diet and plenty of exercise is one element, yes, but working at the art of 'mindfulness' keeping your stress levels in check and taking control of your mind is a game changer.

I’ve faced my own fights with mental health over the years and wow it’s been a wild ride, I’ve seen it tear up my own family and lost a few close friends in the battle. Nothing makes it more real that seeing it destroy your loved ones lives and feel helpless. 

Over the last few years teaching a combination of Yoga, Mobility/functional Movement, Meditation and other breath-work practices.. It’s become very clear that these are a huge part of the puzzle, we just need to see where and how we can bring it into our lives.

This affects everyone in every industry and in all walks of life, so we must take better care. 

Why would you not want to learn how to adapt to stressful situations, find lazer focus when your head is busy, calm nerves before important meetings, perform better and boost your energy when your feeling low?

I’m excited to share that I've recently partnered with AXAPP healthcare on a campaign called #headstrong that is set out to tackle this matter head on and I’d like to lead the charge.

This is a project I’m very passionate about so please show your support and share with those around you.

For more information
(This is a sponsored post by AXA PPP healthcare)

Stay safe, be cool.

Always good to talk… :D

Love. 

I can’t wait show you what we have been creating….Here’s a sneak peak…..

4 Top Tips for Recovery after a Marathon

Recovery after a marathon or any form of exercise is something many overlook and neglect. This is a big mistake. Underlying injuries and the stress the body is put under needs to be attended to, bringing the balance back. If done correctly you can be back training in no time and already have a headstart on improving your next performance. 

1 - 'Re-Fuel' - So you've crossed the line, checked your time, given someone a hug and patted yourself on the back in relief and pure joy after finishing your marathon. Keep moving for about 30 minutes to prevent 'blood pooling in your legs. Stay warm, even though you may be sweaty and your core temperature is high, this will drop pretty rapidly. Change into some dry clothes, wrap yourself up in the foil handouts or get some warm kit on ASAP. It's then likely you will register you are a acutely dehydrated (especially if it has been a hot day) and certainly in need of some extra nutrients. I know you are dreaming about that massive re-feed feast involving everything you've refrained from eating in the build-up to the race, but before that goes down, try adding a big pinch of Himalayan salt to your water or sports drink, and make a smoothie for after the race packed full of the essentials that will nourish your insides. My go to would be coconut water, bananas, spinach, blueberries, oats and good plant-based protein powder.

2 - 'Hot a Cold Therapy' - I'm a big fan of this treatment after seeing the results in my own performance but also after years of experimenting with athletes here in the UK and US. Spending time learning from pioneers like Brain McKenzie and Wim Hoff has unlocked a whole new train of thought to how we can speed up the recovery process and control how our body responds to these stressors. The science and research out there seems to show that when we jump from a full body Hot to Cold immersion, it improves the rush of oxygenated blood to the micro tears and other trauma of the damaged tissues helping you repair much faster. If you don't have the luxury of a sauna/hot tub and an ice bath after the race, getting in a hot shower and then switching it to cold for 1-minute intervals for a few rounds will suffice and do the job.

3 - 'More Food and Rest' - You may well be thinking of eating all the junk food you can find, but if you want to prevent putting on unwanted weight and slowing down your body, I'd always suggest re-feeding with a combination of good quality proteins, fats, and carbohydrates (I always crave sweet potatoes and a pile of veggies). Then comes the pizza. This might automatically put you into an induced 'food coma' alongside your body just needing some well-earned recovery sleep (don't set an alarm if you can and wake up when your body is ready). When you do eventually surface, get some more water on board as the body will be in need of it, and even though moving might not be what you feel like doing, getting outside for a walk or very light jog which helps get the blood flowing to the legs and provides you with the feedback you need to see what parts of the body need some attention and treatment in the coming days.

4 - 'Treat yourself to some TLC' -  No matter what your level of ability, no one seems to escape the wear and tear during a Marathon in some form. The steady repetitive impact on the joints and muscles can lead to stress fractures, musculature imbalance and millions of micro tears on a cellular level. After going for a little stroll or maybe you've already struggled to get out of bed and walk down some stairs, your body will be letting you know what area's need some love. Anything from blisters to full body realignment is vital to getting you healed and back to full power. Treating yourself to a massage and getting some professional treatment from a sports therapist can not only speed up the process, it can also help you identify injuries that can then be prevented next time by adding some new prehab exercises into your program.

Be safe, run smart, have fun.

Roasted Autumn Veg, Quinoa, Humus & Honey Lemon Dressing

Its that time of year. The leaves are going burnt ocre and red and the woolly jumpers are coming out of hiding. We’re all loving focusing on our #environment pillar, going on windy walks and secretly wishing that soon we might see a little snow.

It’s at times like these we feel connected to the seasons and our bodies crave new types of food. Interestingly we had a Strength Temple Board meeting today and amongst celebrating the growth of our amazing community we decided to lunch on some seasonal root vegetables with an inspired dressing using local raw honey.

We posted a story about this to our Instagram profile and immediately had many requests for the full recipe, so here it is... 

Ingredients:

These quantities will make enough to feed 4 people with a healthy appetite :-)

For the roasted Vegetables

1 Butternut Squash
1 Sweet Potato
3 Red Onions
Brussels Sprouts
7 Cloves Garlic (leave skin on) 

Home Made Hummus

1 tin Chickpeas (or you can soak dried peas overnight)
Lemon Juice
Garlic
Malden Salt
Good Olive Oil

For the Dressing

Fresh Lemon Juice
Good Olive Oil
Chilli Oil
Malden Salt
Wholegrain Mustard
Freshly Ground Black Pepper
Local Raw Runny Honey

Additional

Quinoa

Method:

Chop your veg into bite sized pieces and leave the garlic cloves with their skins on (after they've been roasted you can squeeze unctuous sticky garlic paste out of them.) Throw them into an oven proof dish and drizzle with olive oil and chilli oil. Add a dusting of salt and pepper and cover with silver foil then pop them into the oven preheated to 180 degrees C/  350 degrees F for 30 minutes.

Whilst that’s cooking blend all your humus ingredients together and set aside in the fridge until you’re ready to serve.

Next add 2 tablespoons of good olive oil to an old clean jar along with 1 tablespoon of lemon juice, 1 teaspoon of whole grain mustard, 2 teaspoons of honey, salt and pepper. Shake together vigorously to emulsify and set aside.

After the vegetables have had 30 minutes under the foil remove from the oven, take off the foil and mix them together. Then place them back in the oven for about 20 minutes or until they get a little colour. 

Whilst you are waiting, wash a portion of quinoa in cold water and rinse. Cover with fresh cold water and bring to the boil in a sauce pan until it sprouts and is done. Drain and set aside. 

When everything is ready, place some roasted veg in your favourite bowl, sprinkle some quinoa on top and add a large spoon of hummus in the middle. Then drizzle your dressing over the top and serve!

Let us know what you think. We love to get feedback.

The day I almost died.....

However, I'm going to tell you a story when the line became blurred and I danced momentarily into recklessness with near devastating consequences. It's only my careful preparation and training in breath that saved me.

...Ok, so that’s quite a dramatic title, but it hopefully got your attention....

But when I think back to the details, the story I’m about to share was the closest I’ve come to death while playing in my beloved ocean; surfing.

Since getting back to the UK after my recent travels I’ve had a lot of time for reflection; comparing my life back in London to the lives of those I meet while on my adventures. I like to think I work hard and do what I do for the right reasons, but sometimes we need to check back in form time to time and make sure that’s still the case. what are the right reasons?

The past few months have been full of new experiences, exciting new chapters, new skills and so much physical and mental expansion, all down to taking a chance on something I ‘felt'. Exploring the benefits of breathing for performance and the power of calming meditation lead me to becoming a Yoga teacher, and now it’s played a part in saving my life.Day one in the Mentawi Islands, 36 hours of transit from the UK to the remote coastline of West Sumatra in Indonesia and the trip of a lifetime is under way…

HT's (Hollow Tree's) - Last night was choppy crossing the channel, sleeping in our bunks rocking from side to side in 30 degree sticky heat. I woke up feeling super tired but soon came to life as I came above deck to see a wave outside the window next to a tiny little island covered with palm trees.

It’s not long before I’m paddling around on my board and it’s magical! The waves are coming in around 5-6 ft at the beginning then soon jump up to some 7-8ft bombs while we're out there. I'm trying to act all cool amongst the boys but my heart is pumping and the rolling water under me is enough to keep me out of the action and happy to see the lads warm into it. 

I'm out for a about 2 hours and content I've not managed to get smashed on the first morning. The guide makes the call to head around the other side of the island and get out of the wind that's picked up, next stop 'Lances Left'.

We arrive to two guys coming out of the wayer with snapped boards and the waves are powerful and big, but very clean so still inviting. I'm excited and also nervous at the same time. Some of the boys make the call to stay out of the water and spectate but I'm not one to miss out on the action and needed to keep up momentum to get some waves under my belt. I just wish they were more 'my size' (around 3-4 ft) and not 8, but me and 5 others headed out anyway...

I'm hanging on the shoulder (away from the wave drop zone) and watch the sets to gauge where I can slide in and steel a ride but there's a big delay and it's seems the wave pulse has dropped off, so we creep in a bit, then a bit more, then the mother of all waves comes through! This one’s the size of a house. One of the guys got caught at the top and bailed into a free fall over the top of me, then it was my turn.

I tried to duck dive as far under as I could but there was too much water and the power was like noting I'd ever felt before.
I was in the 'washing machine' getting thrown around like a rag doll made of cotton wool.
I was under, for what felt like minutes.
I hear and feel my knee ‘pop’.
There's no one to access what happened.
I'm getting bounced hard, but stay as relaxed as I can and remember my training (thank you Laird)  “Stay calm, you have enough air".
I popped up and gasped for a breath before going straight back under.
I knew there was reef under my feet.
I was bracing myself for a coral battering.
I tried to stand up and find my feet but there was nothing.
I'd slipped down the middle of a a coral bed.
The next wave took me under again.
My lease got hooked under the reef, looped around my ankle and pulled me down; I was locked in.
I take a big breath and go under to try free myself but it's too tight.
I have to brace for another set coming at me.
My board is getting smashed everywhere and the panic has set in.
I get a break from the waves so I dive under and manage to pull the leash off my foot.
The board comes free and I'm picked up by the current pulling me across the coral table.

The boat crew have seen I'm in trouble and send some help. All I have to do now is make my way out of the reef bed. I'm pulled into the boat and the blood starts to flow, I'm cut up pretty bad. The worry with coral lacerations is that the coral can start to grow under your skin if you don't treat it and clean the wound, so the crew get to work with ice for my knee and used the old school treatment of sliced fresh limes and start to rub it in and over the cuts (yes this stung a lot). The blood turns a dark brown and the coral particles wash away and my god did it sting!

It's starts to sink in that this is only day one and I'm out of action, time to go into turbo rehab and feel very grateful for my yoga and mobility training before I came out here, as it's literally saved my life and the surf trip.

The badboy chef is incredible on the boat, he really helps me reload and kick start the recovery process with a bottomless feast on local fresh fish, rice and vegetables. I’m drinking as much hydration nectar as I can with a combo of water and fresh island coconuts, and the lads enjoy their evening quota of bintang beers. I pass out after a dose of ibuprofen and paracetamol to end a very exciting first day.

…it’s day 4 before I get the confidence to get in the water again. I’ve been going stir crazy on the boat and everyone is worried for my sanity. Not ready for surfing yet, but I throw some fins on and a snorkel and head over to the island reef to spot some sea life and move my body. The ocean literally heals me in minutes, my knee is feeling ok and there’s finally some hope my trip is not over…

The end.

Ok, so that’s obviously not the end, there’s a lot more to this story (i’ve actually done a journal for each day of the trip) but I’m sure most of you don’t want to read it all now. But if you like me to share more of these adventure stories let me know?In the mean time, my words of new found wisdom… Learn how to meditate, practice the art of breath, stay safe, have fun everyday, explore everything, live with passion and do more Yoga!. 

Aloha.

Love Richie

x 

Local treasures - Find Food Heroes on your Doorstep

Have you ever proactively looked into your local producers and made the effort to visit them and ask about what they are doing?

With so much food made for convenience and profit, it's all too easy to forget the pleasure in food and use it as fuel instead of a delicious vehicle to meet new people, learn about your environment and make new friends.

We take a break from a very busy schedule to check in with a local food hero producing some incredible Great British Cheese and remind ourselves to get back in touch with our heritage and all the pleasures this brings.

It’s been a busy December at The Strength Temple. Richie has been working his ass off in London hosting a number of programs with Core Collective and at The Foundry, and I’ve been working on advancing my PT qualifications here in the heart of England and running around in what feels like organised chaos!

Whilst all of this is happening we’ve both been focusing on balance and maintaining our commitment to "walk our talk." We are constantly checking in with ourselves to ensure we are hitting our 7 Pillar goals, even when we may sometimes forget to chill down and assess where we are and how we are feeling.

One of The Strength Temple's 7 Pillars focuses on Environment.  It’s all too easy for those on a fitness and wellness journey to drill down into excercise and nutrition, and forget a whole load of other important areas.  Your environment is one of them.

When we talk about your Environment pillar we should explain a few definitions.  Many people say “oh yeh, that’s all about being green and saving the planet right?”  Well, yes it is to an extent, but that’s not really the main thrust of the subject as far as your Strength Temple is concerned.  The Environment pillar is centred around a number of diverse areas:

• Your immediate environment and surroundings and their impact on your state

• Seeking out Powerful and Vibrant new environments to feed your psyche

• Exercising in Nature and why it’s better for you than an indoor gym

• Creating a calm, empowering and structured place of work

• Creating a tranquil home

• Gardens and how they feed us emotionally and physically

• Temperatures and how to get balance in hot and cold

• Light and it’s importance for wellbeing

• Optimising your rest and sleep habits

• Our responsibility to the environment and the legacy we leave the next generations

• Seeking our local producers for food and drink

• Use of Colours in your environment

• Art and it’s influence on the soul

• The importance of scent and it’s relation to anchors, moods and how you feel

• Decluttering and philosophies concerning order

• Music and it’s impact on your states

AND SO MUCH MORE!

I’ve recently found my self becoming more aware of the local businesses around me, how they are really raising the bar with regards to their offerings and how they are interacting with their customers.  I’m not sure if it’s partly down to the power of social media that I’m discovering more treasures in my locality, or simply that I’m just becoming more aware as I move along my Temple journey, but I though it worth articulating a recent experience to encourage you all to  do a little searching yourselves.

We all know that it’s best to buy local.  It’s much better for the environment for a start, with the number of food miles much lower, influencing the carbon impact on our planet.  It’s amazing really when I look in my local supermarket and see tons of food shipped from far flung places with literally thousands of food miles associated. I’m very fortunate to live in the countryside and am surrounded by local small producers with some incredible offerings.

In addition to the carbon impact on our shopping habits is the impact on our immediate communities of buying local and supporting local small businesses. With globalisation many small producers are being forced out of business and it’s having a dramatic effect on our food as well as our culture.

Droves of people are now taking the weekly trip to the “Supermarket” instead of visiting local shops and getting to know their neighbours. There is a wonderful sense of community in our village and I am most certainly willing to spend a little more money to buy a quality locally produced product that is having a low impact on my carbon footprint as well as supporting a local business. Frankly it makes me feel as good as the food tastes!

Which brings me onto the inspiration for this blog; cheese. We have a farmer's market where I live that displays incredible locally produced products on the last Sunday of every month. I always look forward to it as it’s a great place to see the whole community come together as well as a brilliant opportunity to get inspiration for my diet. I also enjoy chatting with the various producers and hearing how passionate they are about what they are creating, how they make / grow it all and what their ideas are for the future of their businesses.

Once such company is the Leicestershire Hand Made Cheese Company. They make three cheeses of differing characteristics namely Sparkenhoe Red Leicester, Bosworth Field and Battlefield Blue. I discovered this wonderful cheese at the Farmer's Market and was so taken with it I literally couldn’t wait until the end of the month, and the next Farmer’s Market to get my fix, so went to the farm to visit them.

To my surprise I realised that they have converted an old barn on their farm into a beautiful cafe which sits next to their cheese shop, open every Friday and Saturday.  My daughter and I were on our way back from dropping off a load of gifts to friends and family for Christmas and we dropped in for a cuppa and what turned out to be the most amazing cheese toastie I’ve ever had!

I also picked up a few litres of the most incredible raw milk, fresh from their grass fed cows.  Raw milk is full of probiotics and tastes delicious.  It's not available in some countries and it’s production is regulated differently depending on where you are, but I’ve done my research and am very happy to drink it - I suggest you do the same before you try it.  Regular milk is pasteurised (raised to a certain temperature to kill and bacteria), where raw milk is not.  There are various schools of thought that it has a beneficial effect on skin and also allergy susceptibility. Here in the UK there are strict processes and licenses required to be a producer of Raw milk and I’m very happy to drink it. As I said - do your own research.

So the point of this article is to remind everyone to become more aware of your local environment. Start mindfully seeking out local producers and give them a try.  Plan a few little adventures with your family, friends and loved ones and go visit them. Talk to them and find out about how they produce their food, what drives them and start spreading the word. You’ll be pleased to know most welcome your interest and you’ll learn about your local history, meet new friends and discover new experiences and places to go.

If you want to check out the Leicestershire Cheese Company, you can find them here.  If you live in the UK maybe plan a visit.  I promise you won’t be disappointed!

In the mean time check it’s a timely reminder from us to check in with your Environment pillar and see if you have balance and don’t forget to….

#respectyourtemple

Rich Davis

My Toughest Opponent.... Me!

Hi Temple gang, 
 
I wanted to check in one last time before the 2016 chapter comes to an end (still can’t believe it’s over already). But what a year it’s been..

Life changing experiences, emotional decisions, physical and mental challenges, lessons and enlightenment. This year has had it all; I’m guessing there will be a few of you reading this thinking the same? Powerful right?

I’d like to start by saying thank you to everyone that has been part of this ‘TheStrengthTemple’ rollercoaster journey so far. I may not say it all the time but I’m constantly pinching myself that we've been able to build something that has had such a positive effect on so many lives. Feeling and seeing the physical and mental benefits of making some better choices to improve the quality of life we can all have really has blown my mind and I’m buzzing so many of you are going down this path with us. 

This time of year can be super tough for a lot of us, for various reasons, so it’s really important we do what we can for those less fortunate and take a minute to appreciate and be grateful for everything we have. We all have special powers and it’s so important we use them to help others when we can. Remember a small gesture of kindness can really make someone's day or even save a life, all you need to do is look up and be aware of whats happening outside of your little bubble. Checking in with someone you’ve not been in touch with for a while, a simple smile or offering to help someone in need can be an incredible gift. Why not practice it today!

Richie’s mindfulness check list:

1. Write down everything I’m grateful for and read daily affirmations.

2. Make a list of all the experiences that have made me really happy.

3. Build an action plan to smash my goals for 2017 (we can help with that - click here!).

4. Meditate twice a day; morning and night for 20 minutes - focus on breathing deep cleansing breaths.

5. Remain present, let go of the past, recognise the lessons, don’t worry about the future.

6. Treat everyone and everything around me with respect and how I wish to be treated myself (karma is real).

7. Move my body and stimulate my mind everyday.

8. Take care of my precious life, eat well and value a healthy existence.

9. Always remember the effect I can have on another persons life.

10. Listen to my instinct, it’s always right. x

When it comes to taking care of yourself and keeping up with your fitness regime, once winter sets in and the festive party season rolls out, it can become hard for most to stay motivated. Colder days and less daylight to play in means going outside to train and pushing through xmas party hangovers and festive feasts often leaves you feeling heavy and sluggish. This inturn can lead to every excuse under the sun to not move our bodies. We might casually slipp into 'lazy ass mode’ (scientific term) and fall off track.

Remembering why you started your training journey and staying connected with the passion that drives you is the difference when the "lazy gremlins" are whispering in your ear.

I’m a big believer in ‘balance' when it comes to training and lifestyle, no matter what your sport and health goals are. If you’re a professional athlete, ‘#Fitfam’ social media gym junkie or simply working on your general wellbeing, ultimately its about taking care of your body and mind, feeling great and being happy. If that's not part of your motivation, I suggest you have a think about what really matters and whats going to keep you sane.

The popularity of social media, the thirst for recognition in the industry and amongst your peers in the fitness world, the need for followers and likes and what looks like an epidemic of body dysmorphia fuelled by aesthetic perfection is a concern. I feel there’s an element of neglect to remember why you’re going down this path in the first place. I didn’t want to spend too much time on this subject but it really does concern me and I’m worried for those that may have lost their way and it’s making people sick.

"Those who have not found their true wealth, which is the radiant joy of "Being" and the deep, unshakable peace that comes with it, are beggars, even if they have great material wealth. They are looking outside for scraps of pleasure or fulfillment, for validation, security, or love, while they have a treasure within that not only includes all those things but is infinitely greater than anything the world can offer” - Eckhart Tolle, “The Power of Now”  This is from the book that helped me make sense of a few things and see the world from a new perspective.

Being a bit of an adventure nut and adrenaline junkie, there’s not much I wouldn’t do or haven’t tried at least once. Playing Rugby and competing in athletics throughout my younger years, I relied on my coaches to advise me on how to move, train and eat; thinking they would have all the answers and have my best interests in mind (not always the case I found). It wasn’t until my professional career dreams were over due to injury that I realised there was so much to learn, it was time to find some mentors.

This was the beginning of my rehabilitation and functional movement practice. My mobility geek addiction began and personal training journey started. The Strength Temple is born out of this new awareness and understanding and continues to evolve.

There is so much information out there now, it’s a mine field of facts and complete rubbish so it’s really important you connect and learn from those that are backing it up with science and practiced methodology.

We have the power to inspire, motivate and teach the younger generations how to live happy and healthy lives. It begins with taking care of yourself! Walk your talk and set the best example possible.

Here are some 'Strength Temple’ questions you might want to ask yourself before you start setting up your 2017 ‘Gamechanger’ campaign…. :)

1. What are you training for .. Health, wellbeing, olympics or all of the above?

2. How do you know the way you are training is the right way?

3. Have you experimented with other methods?

4. Are you experiencing reoccurring injury's?

5. Are you over training, feeling rundown?

6. Do you have the right structure in place with realistic and sustainable weekly targets?

7. Are you really preparing your body in the right way before exercise?

8. Are you putting in enough time to improve your range of motion?

9. Is your poor flexibility preventing you from getting to that next level?

We created a whole article on goal setting, specifically with a New Year vibe.  You can use it at any time of year though - the science is the same.  If you really want to set goals that will motivate you and increase your chances of success go do this excercise here!

The Strength Temple Goal Setting Plan

One of the biggest projects this year and one of most motivating, has been my recent campaign with NewBalanceUK. It’s been a powerful few months that's given me insight into the minds of incredible athletes competing at the highest level of performance and taken my respect for what is required to be the best to a whole new level. It's inspired me to face the battles of my mind and get me into the best shape of my life both physically and mentally.
 
I honestly thought I understood what it takes to be at the top of your game. I’ve been fortunate to have found mentors and gained priceless experience training with legends like Laird Hamilton, Brian Mckenzie and Gabby Reece (all incredible athletes and pioneers in this game) opening up a whole new chapter to explore; How we breathe, how we move and understanding that our minds really are the key to unlocking it all.

Having the right knowledge, up to date research, kit and equipment all plays a vital role in feeling the confidence you need at the highest level. Giving you the edge thats necessary to push past your mental boundaries and win (whatever that means to you.) This is another element I’ve learnt so much about this year.

The UK sportswear scene is pretty nuts and only seems to be gaining momentum as the world gets more and more fitness crazy. Before I became a training nerd, I’d picked kit based on looks and if it matched the rest of my outfit! Don’t get me wrong, style is still very important of course but the technology and research that’s going in into the NewBalance product performance really is next level.

I love that it’s cool and the norm to see everyone cruising around in their gym kit (even if they’ve not ever seen a gym) rocking a new hoodie, yogi pants and a fresh pair of trainers round town. I basically live in gym kit all year round so making sure it’s comfy, gets the job done and looks cool is very important to me. The grand opening of the huge NewBalance Flagship Store in Oxford Street London happened recently. Three floors of sneaker porn and fitness threads to immerse yourself in. If you haven’t checked it out yet, it’s time you went in to meet the team and see what they are up to.

 

http://www.newbalance.co.uk/
9. LONDON OXFORD STREET
287-291 Oxford Street,
London,
W1C 2DR
Tel: 0207 499 8089

Anyway… I better leave it there before I ramble on anymore and get carried away on another topic! I hope you can take something away from this post, even if it’s just checking in on yourself to make sure you're on track.

Begin creating now, manifest everything you want to achieve and believe it’s possible, because it is if you can visualise it (True story).

Infuse your life with action. Don't wait for it to happen. Make decisions. Make it happen. Make your own future. Make your own hope. Make your own love.

Oh, and ALWAYS..... #respectyourtemple

Love Richie x

Avocado & Poached Egg on Toast Masterclass

Yo!  Good morning!  I'm feeling awesome.  Why - because I've just found a taste sensation that's taken my Avo and Eggs to the next level.

There's no denying it.  Avocado and Poached Eggs are a poster child for the wellness industry at the moment.  It's such a great combo of protein, healthy fats and nutrients that it's genuinely a massive winner and tastes amazing to boot.  It leaves me feeling satisfied till lunch - it's one of my go to breakfasts.

However, not all Avo and Eggs are the same.  I've been searching and trying various different combos recently and feel moved to write to you all and tell you about this morning's masterpiece as it was a flavour bomb that needs to be tried by everyone!

So enough with the build up.  There's only a few extras in here that make the difference between something that's good and AMAZING and it literally only takes an extra 2-3 minutes to make than your regular / relatively boring looking habit!  Here's the recipe....

Ingredients: (serves 2)

1 Ripe Hall Avocado
1 Ripe Plumb Tomato
1 Red Chilli (of your favourite heat variety)
Fresh Flat Leaf Parsley
Pomegranite Vinegar
Malden Sea Salt
Freshly Ground Black Pepper
1 Small Ciabatta cut in half and toasted
2 or 4 Free Range Super Fresh Eggs (Hen or Duck)

Method:

Cut your Ciabatta in half and pop in the toaster.

Cut the Avocado in half and spoon out the flesh into a bowl.  Make sure you scrape ALL of the really dark green stuff out as well - that's where the magic is.  Then chop up your Plum Tomato into small cubes and add to the avo.  Chop the chilli (as much as you like to get your heat right) into tiny dice and add.  Add 2 teaspoons of Pomegranate Vinegar, a pinch of Malden Salt and a good grind of black pepper then mix.  I personally like a chunky smash to maintain some of the texture of the Avo.  Have a taste, check seasoning etc and set to one side; the vinegar will prevent your avocado going brown.

Next poach your eggs to the desired consistency.  I like a runny yolk, so mine get just over 3 minutes in boiling water.

The build is super simple.  Start with your piece of Ciabatta toast.  Spoon some of the Avo mix onto the toast and press a little well into the middle to take the egg.  Add your egg and then finish with some Flat Leaf Parsley, some extra slices of chilli (if the mood takes you), a drizzle of your favourite oil (I used local rapeseed oil) and a grind of Hawaiian Black Sea Salt.

BOOM!  The parsley, chilli and pomegranate vinegar make this an absolute winner.  Try it out and let us know how you get on.

How to fuel your body for Energy & Strength

The past few months have blown my mind, literally. Becoming a very proud NewBalance ambassador as of April this year has driven my (basically obsessed) passion for training and 'wellness' to a whole new level!... not only do I have another excuse to wear badass training kit all day but I’ve also felt inspired to push my own physical and mental boundaries, overcoming fears and fully understanding the power of the mind. I’m feeling very grateful to have been given the opportunity to work with NewBalance at such an exciting time.

Now, I've always been a foodie but certainly not always a healthy one, over recent years my understanding of what's good for my body and what is basically poisoning us has been flipped upside down, it's so important to listen to your body and understand what the right nutrition can do for your health. Ever since I began specialising in athlete performance, experimenting (playing) with food to find the best resources to fuel and heal the body has proved vital in helping my clients reach the highest levels. Now I get to share this with you hoping it helps you make sense of all the confusing information out there.

I've recently shared some of my essential training tips and insight into our Strength Temple philosophy via the Men's Health Runner's Strength Training Plan.  Just in case you missed that, here’s the link:

However, the purpose of this article is to explain some of my habits around nutrition as well as some Strength Temple #NutritionPillar foundation principles.

Being the competitive person that I am, I’ve always wanted to be one step ahead of my opponent. It's absolutely true that an extra couple of percent can make all the difference when playing at the top of your game and one of the key areas for attention is how we fuel our body.

I’ve played around with a variety of training styles and nutrition experiments, all in the hope I’d find the perfect combination to give myself the best possible chance to perform better than everyone else. Getting this right has taken some time.. 
 
Now a personal trainer and nutrition nerd, I’m able to break it down so you can cut through all the misleading marketing tricks and begin working out what 'real food' you need to fuel your body.

Whether you’re a professional athlete looking to top your PB or just interested in exercise to improve your longevity and overall wellness, nutrition plays a key role in making sure you are getting the most from your training. Getting your fuel right not only increases recovery times, but also can reduce the likelihood of injury as well as making sure you have good energy levels.

What we eat before a workout is important because it prevents the hunger rumbles kicking in and stabilises our blood sugar levels, helping to keep us energised. So, here are my thoughts on how you can best fuel your strength training workout:

• Eat/drink as soon as possible after your session – Various research shows how important it is to replenish our bodies within 10-45 minutes after training. We store this recovery nutrition right after exercise because the enzymes that help our bodies resynthesize glycogen (energy) are super active.
   
• Get your Carbs in - Carbohydrates are needed to replace the glycogen used in our muscles and the most effective way to reduce the dreaded DOMS (delayed onset muscle soreness). Reach for higher glycemic carbohydrates with lower fructose content (like bananas, apricots, prunes, kiwis and cherries) and starchy veggies (like sweet potatoes, squash, pumpkin and beetroot).
   
• Hydrate! - Water is necessary to replace the loss of water we experienced through exercise. Our bodies are made up of 70% of water – we need water in order for all of our systems to function properly and keep our skin fresh and healthy.
   
• Being on the move all day, getting the timing right to stay fuelled up is crucial. If you’re not currently eating a mid-morning or mid-afternoon snack, experiment by eating one for a few days and monitor your energy levels. By fuelling your body with a combination of high quality carbohydrate and protein-rich foods, I’m pretty sure you’ll notice an improvement in how you feel.
   
• If you get that craving for a snack in the afternoon (like me every single day) but usually don’t combine a high-quality carbohydrate (an apple or whole grain/Rice crackers) with a protein source (nut butter)...try combining these two food groups and see if it leaves you feeling more energised.
   
• The type of food you choose is also important for optimising your energy level. When you eat carbs, make the majority of them high quality: whole grains, fruit, starchy vegetables and beans/legumes.

Important (and some very good news if you like to eat!) - Don't skimp on the calories when you strength train, since your muscles need adequate fuel to recover and develop. If you're hungry; eat! Just make sure it's the right stuff - like fruits, veggies, whole grains and of course high quality proteins to replenish and repair.

Low-quality carbs such as white bread, sugar loaded cereals and sweets are more processed, have little or no natural fiber and are packed with so many other harmful ingredients, causing your blood sugar to spike. This provides a burst of energy for a short period of time, then your blood sugar rapidly drops, leaving you feeling zapped of energy.

Don’t get me wrong, I’ll sometimes sneak in the odd naughty ‘treat’ (because I’m such a rebel), but it’s never a replacement for a mid-day meal or snack. Getting your hands on high-quality carbohydrates are also superior because they have naturally occurring micronutrients, phytochemical (plant chemicals that have disease preventive properties), and fiber. Fiber is important for digestion and helps to maintain a controlled absorption of glucose, keeping you feeling full.

Sleep at least seven to eight hours per night, one of the things you need most for muscle growth, repair and recovery is a good nights sleep. Getting enough zzzzzzz while strength training is so important, don’t neglect it.

Getting it right can take time, it takes dedication, listening to your body and properly fuelling it with water, nutrient dense foods and rest, the results will come I promise.

Stay focused. Trawl The Strength Temple website for motivation and ideas, do your best to stay ahead of the game. 

With love

Richie Norton

PS - Here's some inspiration for your daily 'foodporn' fix.  All our food is super tasty and of course looks amazing. Healthy doesn't have to be boring; far from it - it's easier to make something that looks and tastes amazing when you focus on fresh nutritious colourful ingredients.

Remember! play with your food and have fun!

Fruity sweets… not to be abused as it is still sugar, but a very ripe banana or mango is ideal for replenishing carbs, but it must be combined with a protein source to moderate the insulin spike. A great smoothie ingredient.

One of my Temple Veggie Bowls fully plant powered, packed with protein and essential carbs (a party in your mouth)...

Fruity power protein porridge (oats/fruits/nuts/seeds/pea protein) #foodporn

One of my all time favourite brekky options - Smashed Avo/poached eggs/magic (#theyaremagicbutnotmagic) mushroom recipe.

Super-smoothie love all day long… the perfect quick fix for a rapid fuel up (almost to pretty to slurp)

Training: Making it count & maximising your precious time

Click here for Richie's New Balance Kit breakdown. 

An article from our founder Director: Richie Norton.  Professional PT & New Balance Ambassador.  Here Richie explores training techniques to make you faster and stronger in your running.  Over to you Richie!

OK - So here's my view on how to make the most of your training time and how to become more flexible and improve your strength. Plus, my favourite NewBalance kit to get the job done of course :-)

I see it in gyms far too often. Walking straight in and grabbing weights far too heavy without priming the muscles first; then (after stressing the body throwing weights around) just walking out of the gym (following a good flex in the mirror with a few selfies) with no warm down at all..... this is you setting yourself up for trouble!
 
I get it.  When you’re smashing a running program, often the last thing anybody wants to do after an all out sprint circuit or 5K workout is to even think about a cool-down routine. However, the cold truth is that your post training routine is as important as your physical training.  Especially if you intend to excel and have the edge over you opponent.  Dealing with your post run routine will also help prevent injury - something I know I've fallen with in the past and will literally do ANYTHING to avoid.

You’d be surprised; failing to follow up a lower-body session with an effective warm down circuit that includes sufficient stretching of your key muscles will hold you back. If it doesn’t leave you injured, neglecting the time to cool down can have a direct effect on your speed next session. Those five minutes you think you're saving heading home early simply aren’t worth it.

So here's a few tips from me.  Incorporate them into your running training and let me know how much faster you go and stronger you feel!

Click this picture for a link to my 3 Foam Roller Moves for Runners

Flush out those toxins

Tackling the build up of the lovely DOMS (Delayed Onset Muscle Soreness) will keep you on track. The Lactic acid waste product that builds up around a muscle after repetitive movement, can literally bring you to your knees. A stretching routine lasting just five minutes sends blood and oxygen to your lower-body flushing out the acid leaving your muscles set for the next session.

Flexibility and Mobility

Improving your range of movement to resemble an olympic gymnast is the dream of course, but for most of us simply being able to touch our toes and reach both hands down our back is a challenge. Neglecting that cool down stretch will only delay any progress you planned and likely lead to an injury. Static mobility cool downs and some time on a foam roller will fill your muscles with blood and oxygen giving you a deeper release and rapidly improving your recovery time. ‘Less pain for more time gained'.

Here's a few more of my favourite stretch time moves to help you along.

TIP - Hold each move for a minimum of 30 seconds while taking in those deep slow breaths.
You’ve got to listen to your body. If one part of your leg aches then target those areas again with some more stretching love.

Quad stretch

• Stand up and take some deep breaths
• Whilst standing, bend your leg behind you and pull your foot into your glutes (bum).
• Feel the gentle stretch (don't force it) and release
• Repeat - you will probably go further on subsequent repetitions

Single-leg hamstring stretch

• From your knees, place one foot forward in front of you.
• Keeping your back upright and foot planted, lean forward through your hips to stretch the front of your rear leg.
• Repeat with the opposite side.

Hip flexor stretch

• From your knees, place one foot forward in front of you.
• Keeping your back upright and foot planted, lean forward through your hips to stretch the front of your rear leg.
• Repeat with the opposite side.

Glute stretch

• Lie on your back with your knees bent.
• Lift one ankle up and rest it across the opposite knee.
• Reach underneath the lower leg and pull up towards your chest.
• Repeat with the opposite leg.

Strength Training

Strength training is so important if your intending on having a strong start to a run and maintaining a steady driving pace. Every runner needs a reserve of strength, not just in the legs but your also your core during those last few miles. Maintaining a solid program that incorporates all these areas, stabilising your joints and improving your endurance is the key to a strong race and finishing without injury..

My top 3 Exercises for Running Strength

---

The barbell squat

This all-round strength staple is particularly great at stabilising your core muscles but, more importantly, it also creates a foundation of explosive power you can use when it really matters.

1. Stand with your feet more than shoulder-width apart – this wide stance will allow a deeper squat;  getting your glutes and hamstrings involved.
2. Hold a barbell across your upper back with an overhand grip – avoid resting it on your neck. Hug the bar into your traps to engage your upper back muscles.
3. Take the weight of the bar and slowly squat down – head up, back straight, buns out. Lower yourself until your hips are aligned with your knees, with legs at 90 degrees – a deeper squat will be more beneficial, but build up your strength and flexibility first.
4. Drive your heels into the floor to push yourself explosively back up.

---

The Deadlift

Essential for building a stable core during your run. A solid mid-section ensures your run power comes from your hips rather than loading injury-causing stress on your knees.

1. Stand with your feet slightly wider that shoulder-width apart, with the barbell on the floor in front of you. Bend at your knees and your hips to take hold of the bar with an overhand grip; your hands should be shoulder-width apart.
2. Head up, back straight: squeeze your glutes, tighten your shoulder blades and pull in your lower abs. After that, it’s simple. Stand up.
3 The bar should remain close to your body the whole time, almost in contact with your thighs when you’re fully standing. Keep tension in your core as you lower the bar to the ground – this doesn’t have to follow the same pattern of movement, just get it down safely.
 

---

The front loaded split squat

Muscle imbalances can be a major problem for runners, slowing down your running economy. By targeting your weaker leg with this unilateral exercise, you can share the power between both legs, which should allow you to pull out a spurt of speed when you need it most.

1. Stand facing away from the bench, holding a barbell across your chest. Have one leg resting behind you on your toes.
2. Squat with your standing leg until the knee of your trailing leg almost touches the floor.
3. Push up through your front foot, contracting the glutes to return to the start position.
 

---

Master your mind

Breathe. Your brain is a muscle, it needs rest just like every other muscle in your body.  By focusing on the air going in and out your lungs during the cool down, your mind and breathing become one. Long deep slow breaths will slow your thoughts and allow your muscles to let go and lengthen. Finishing each session feeling confident in your mind and body will only improve your motivation, taking you to that next level of performance.

Build up mental strength. Set your goals, visualise where you are going and imagine the feeling of reaching those goals and how amazing it feels.

What motivates you? The more you concentrate on what it feels like to be at the front and win that race, the more focused you will become on believing it is possible. Breathe, find your flow and go get the job done.
‘You are your toughest opponent’.

The power of the mind in performance.

With love and respect

Richie x

Lead from the front and do it in style

During the years playing rugby week in week out, endless drills and lifting/throwing big weights around, I realise now more than ever that the key to my physical and mental development primarily depended on 3 things..

1) What I put in my body (Nutrition) - If I felt energetic, I would work harder than ever.

2) The way I was training my body - If I felt strong and fast, I was unstoppable.

3) Which kit was being used - If I trusted the equipment and kit I was using, I was confident I had the edge to take anyone on.

Back when I had athletics training and rugby games every week, I’d never really put too much thought into the kit I was wearing and how many calories I was consuming/burning, pretty sure I was no where near the 8% body fat I am now. (I have chubby pictures on my Instagram to prove this fact).

Anyway my point is, how you ‘feel’ mentally and physically when you compete or simply when you’re   out and about moving around is the difference between winning and losing or feeling confident.

There’s so much information out there, all claiming to be ‘the best’ it often leaves you confused and lost on what may be right.

Here are a few of my favourite things… ‘The Trainer Game'

I’m a bit of a 'sneaker head’ so when it comes to having something on my feet, I like to get hold of something that plays the part and also looks sharp. I’m fortunate and very proud to be working with @NewBalanceUK at a time when they are really at the top the game. Getting access to the hottest kit on the market and putting it to the test not only for my own personal gain, but to provide you guys with the knowledge that can help you find the right tools for your fitness goals. http://www.newbalance.co.uk/

At the end of the day, everyone's body shape is a little different and when it comes to our precious feet, we need to try out and ‘feel’-out what’s right so we can get the best from our purchases right?

These days you don’t have to spend a fortune to get the best feel and performance, the level of quality and technology is changing the game and constantly evolving. Be ahead of the curve.
Check out my top picks... 
 

Fresh Foam 80v2

Fresh Foam 80v2 - Attack the gym. A Cross-training shoe specifically designed with the support and stability you need for the lateral movements and the impact of hitting the gym as hard as you can, loaded or explosive.

Fresh Foam 80v2

Putting the 80v2 under some load in the front squat. 

Fresh Foam 80V2

When you need to keep your heels locked down and connect to that floor with complete control. The 80v2 hold up well.

574 Fresh Foam

574 Fresh Foam - Performance running technology and a classic design combined for everyday wear. This evolution of a classic is the perfect balance of life and style, my everyday choice.

Fresh Foam Breathe

Fresh Foam Breathe - Don’t let hot days get in the way of your running plans. When the temperature and the roads heat up, lace up these little bad boys. Made with breathable, perforated mesh, it allows air to move through, keeping you cool and comfortable whatever the thermometer says.

Fresh Foam 1080

Fresh Foam 1080 - Megacushioning, more support and more comfort to cruise along for miles without stopping. Like slippers but with all the support you need to stay rapid! Takes cushioning to a whole new level.

Vase Pace

Vase Pace - Set a record. Break it. Repeat. Engineered for the relentless pursuit of getting faster, these lightweight running weapons deliver the snappy, responsive ride required for all the miles you have planned for them.

Fresh Foam Zante v2

Fresh Foam Zante v2 - is the men’s neutral cushioned running shoe built for fast speeds. The aggressive toe spring and new midsole design is even more serious about delivering the quick transition and support you need to tear up the streets.

I really hope this helps you get started and off on the right track (pun accidental). Remember to create your own style and find whats right for you.

http://www.newbalance.co.uk/

Be safe out there, remember to take care of your precious body and be the best version of yourself.

Have a beautiful day.
Big love always.
Richie
 

What is mindfulness and how can mindfulness help me?

Wearing 7" New Balance Short and Max Speed Short Sleeve Top

Firstly lets understand what mindfulness means...

Mindfulness is a mental state achieved by focusing our awareness on the present moment, while calmly acknowledging and accepting our feelings, thoughts, and physical senses.

By being fully present in this way – not forcing things or hiding from them, but actually being with them, we create space to respond in new ways to situations and make wiser choices. We may not always feel like we have full control over our lives, but with mindfulness we can work with our minds and bodies, learning how to go through this life feeling more appreciation and less anxiety.

We have battles with our mind everyday; some are easy to overcome, many can leave us drained and feeling a little lost. If you’re an athlete your mind is the biggest opponent you’ll ever come up against, so it’s important you learn to master it.

Making mindfulness a regular part of daily life requires training and practice. If you’re motivated, a fresh perspective will begin to spread over every aspect of your life. When you begin practising mindfulness, you’re embarking on a journey that will take you down an exciting path of discovery, helping you unlock your true potential.

Mindfulness practices aren’t new – they have Buddhist origins and have been around for thousands of years. You don’t need to be religious or spiritual to learn to practise mindfulness and enjoy the benefits. For decades now, scientific research has been showing how useful these therapies are for reducing stress, anxiety and depression; helping people manage a wide range of physical conditions and for our general wellbeing. So mindfulness isn’t only useful if you’re feeling stressed or have a mental health problem – it can help any of us enjoy a better quality of life, whether you’re just wanting to smile more or have a new PB in your sights.

Now, learning to understand the mind and it’s games is one part and how to practice using it’s power in our everyday life takes time and perseverance. Remember this is a journey, one step at a time we develop what works for us. It can be as simple as beginning your day with a simple acknowledgement of appreciation of everything you have in your life - to preparing for the biggest challenge of you competitive career, staring down the track in the final of 100m mens Olympics. If you don’t believe you can win and can’t FEEL it, you have already lost before the guns gone off. If you can visualise the race, embrace the powerful emotions of how it feels crossing the line and believe you can do it...how much better is that vibration! I’ve got goosebumps just thinking about it. 

Wearing New Balance Trinamic Tights

Mindset is everything. Etch that statement into your brain and never forget how powerful you can be, once you master your thoughts. Mindset should be considered the vital key that can determine your competitive success or failure, so learn to master it

Not every situation you encounter in your competitive realm will have the happiest outcome. Trying to adopt to a positive mindset in every situation you face can be tough. We need to learn to train our mind like we learn to train our bodies to be able to perform at the highest level. Positive realism is about trying to make the best of a bad situation or challenge, whilst tempering that with realistic assessment and action based on your circumstances.

For example, in a fitness environment, this usually manifests itself in athletes not listening to the bad signs when their body is in pain. Instead they ignore these feelings because they see acknowledging them as form of negativity. They continue on exercising and then wonder why they end up hurting themselves. In these types of situations, by being realistic and knowing when to back off, you may lose today’s battle, but the end result is positive. There’s nothing positive about winning today at the cost of injuring yourself for the long term.

Where do you go from here..

Wearing New Balance Vaze Pace Trainers, Accelerate Short Sleeve Shirt & 7" New Balance Shorts

How about stopping what you're doing right now, turn off your technology, find somewhere you won't be disturbed for a few minutes and get comfortable in a chair sitting upright in a relaxed position. Place your hands on your lap, palms up and take 5 deep long loud breaths in through your nose and out through the mouth. Brig your breathing back to a quiet calm state and begin counting up to 10 with each breath in 1, out 2, in 3, out 4... and so on. Focus only on counting each breath. It's ok to drift off into other thoughts, just keep bringing yourself back. Be present and ground yourself in that moment of peace.

Off you go. Let me know how you get on.

Oh - and don't forget to #respectyourtemple

Richie Norton x

For more info, and if you didn't catch the articles, check out Richie in the following links with New Balance and Mens Health

New Balance - Mindset and Performance

Mens Health - The Power of the mind in performance featuring Richie Norton

New Balance "You Are Your Toughest Opponent"

Richie Norton: New Balance #iamthecompetition

Hi!

So as some of you may know, I’ve just become an ambassador for New Balance (yes, very cool and I’m absolutely buzzing about it). I grew up competing in Athletics and Rugby, and the thought of being scouted to represent a brand like NewBalance was a dream. Now I’m here, years later, living that dream.

Even though New Balance are making bad ass kit, I'm actually excited to be a part of this brand because of their philosophy. Especially their newest campaign 'You are your toughest opponent'. This campaign is all about the recognition that the toughest competition involves the battles and obstacles that we create ourselves, in our mind and our lives. To me, this campaign is about developing your confidence, becoming the best you can be and excepting you will face challenges and obstacles; once you master your mind, your body can achieve anything.

Over the coming months I’ll be researching the challenges in performance, breaking down the mind games, while also analysing and product testing the awesome New Balance apparel. Luckily for me I pretty much live in training clothes, I now have the best excuse to never ever wear a suit again. (Although I did hear a rumour NB had plans for a sweet tailored dinner jacket)...

New Balance: Richie Norton #iamthecompetition

Trainers: Fresh Foam 'Zante V2'. Shorts: 7inch Shift Short. Top: Performance Merino

Richie Norton: New Balance #iamthecompetition

Top: Performance Merino Short sleeve

Richie Norton: New Balance #iamthecompetition

Top: Performance Merino. Leggings: Precision run tights

Richie Norton: #iamthecompetition

Top: Trinamic long sleeve Pants: Trinamic tight. Trainers: Suede Limited Edition Classic

With the health and fitness industry booming bigger than ever, even to the ‘trained eye’ it’s a daunting task understanding what to eat, how to balance your day, what exercises are right for you, what equipment you need (if any) and of course what clothing and footwear are required to support you training and lifestyle. This is where I come in.

This project with NewBalance is something I can relate to in many ways, on a personal level and as a professional. I've battled with career ending injuries, walked some dark paths and been on a wild journey before finding my way here. I’m grateful for the challenges that have given me so much insight into the struggle so many go through; how we grow from this always makes us stronger. I’m now finally understanding all my strengths (and weaknesses), following my passion and applying the knowledge I’ve developed from the many lessons getting here. I now hope to share this you. 

Over the next few months I’ll be working alongside @newbalanceuk, @menshealth and @runnersworld on a campaign all about understanding the power of the mind in performance and how your biggest opponent is YOU! Managing your expectations, getting the best out of your body, improving your health, pushing past your limits, exploring new challenges and reaching your highest potential. Mastering your mind is the key to it all.

If there’s anything you’d like me to research please let me know, I’ll pull it all apart!

This is our time to shine.

Oh - and here's a gift from New Balance:  Limited time: 15% off if you subscribe via the link below....

New Balance 15% off subscription

Richie Norton #iamthecompetition

Here's a little video message from me on the power of the mind in performance.

Peanut Butter and Jelly Inspired Super Porridge!

Here’s the thing.  We passionately believe that the times of missing out on treats and delicious food and snacks because you choose a healthy diet are gone.  There are so many ways to get ultra good tasting nutrition using fresh, local, organic, real food ingredients that there’s really no excuse once you’ve handled your bad habits.  This recipe is a perfect example.  Yeh so it’s a bit more calorific than some cardboard cracker with low fat cottage cheese and a watercress leaf, but if you’re enjoying some good excercise as part of your #movement pillar there’s really no need to get all unnecessary about it.  Live a little!

This recipe is inspired by the flavours of peanut butter and jelly on toast.  My old habit?  White bread (basically processed high GI cake full of preservatives) toasted with some sort of spread that’s an excuse for butter with a load of Peanut butter and cheap jam (jelly for our American friends) on top.  The peanut butter would have been any old brand which was about 95% peanuts (with some added sugar, stabilisers & emulsifiers).  The jam was basically a shed load of processed sugar with colourings, flavourings and a little fruit (from concentrate) thrown in as a gesture!

So what am I doing now?   Well I’ve found the Meridian brand of Peanut butter.  It’s super tasty and it’s ingredients list is just the way we like it - 100% organic peanuts - nothing else!  They also do some great other varieties as well like Almond and Cashew Butter (we’re not endorsed my Meridian by the way, we just think their stuff is great.)  Anyway - which ever brand of nut butter you choose make it organic and check the ingredients for hidden nasties 😃

As far as Jam is concerned, well I just don’t bother with any processing for this recipe and get the flavours from fresh fruit.

So enough spouting on about all that stuff, let’s get to the recipe.  This is my way of kick starting my day after I’ve done my fasted HIIT workout at 6am.  I’m feeling alive and awake and I’ve worked hard and showered so enjoy it even more.

Ingredients:

Organic Porridge Oats
Organic milk and coconut or almond milk (basically which ever is your favourite or preferred milk)
Malden Sea Salt Flakes
1 desert spoon of Peanut, Cashew, Almond or preferred nut butter
Half desert spoon of extra virgin coconut oil (the best you can find)
1 teaspoon of local honey (just spikes a little sweetness - optional)

Fresh fruit Salad
You can top with any fruit, but for the jam vibe i’ve gone with:
Strawberries
Ginger
Lemon Juice
Red Grapes
Green Grapes
Cherries
Conference Pear

Additional Toppings
Chia Seeds
Bee Pollen
Pistachio Nuts

Method:

Make your porridge.  I use the oats with half and half regular milk and half coconut milk.  When it’s done add a pinch of Malden Sea salt flakes, the coconut oil, nut butter and honey and stir it all to your desired consistency by adding more milk if you need to.  By the way, this is a great spring / summer breakfast or treat if the weather is warm by serving it cooled.

I like to serve my porridge on a plate instead of a bowl.  It tends to cool it down to just the right temperature so I can eat it straight away without a load of blowing and waiting if I’m on a schedule.

After you have your nutty porridge ready it’s time to add the toppings.

To make the fruit salad above (I do this in advance usually the night before), I start with the cherries.  I use a knife to slice the cherries open like i would an avocado and remove the stone, so I’m left with 2 beautiful half cherries.  This takes a little patience, but it’s part of the ritual for me of eating beautiful fresh food and I love it.

By the way, when it comes to fruit salad, it’s worth making a batch of the stuff as it’s a great go to snack attack muncher to keep in the fridge as well as a really good way of getting some of your fruits in for the day.

Next I cut my grapes in half and add them in with some thin flat strips of ginger.  I don’t eat the ginger in the dish, but adding it to my batch of fruit salad imparts some of the ginger vibe into the whole medley and gives it a special something that’s always missing when I forget to do it.  I slice my strawberries too and throw them in.  Finally i dice up some conference pear.  The grainy texture of a perfectly ripe pear in this combination is great with the other ingredients and they taste amazing.  To finish I put in a good squeeze of lemon juice from half a fresh lemon and pop the lid on, give it a good shake and keep it in the fridge.

So when it comes to add the toping it’s as easy as grabbing your fruit salad snack attack box from the fridge, putting a nice pile of loveliness onto your porridge and then finishing with a sprinkle of bee pollen, chia seeds and pistachios.

The taste is amazing.  The peanut butter still has a slightly sticky vibe and if you don’t stir it in too much you get the odd lump as a surprise.  The fruits go so well with the whole thing and the occasional salty crunch from a pistachio just makes it perfect.

If you make this, post a picture to us on social media.  We love to get feedback from our community.  If you change the fruits and find something amazing let us know.

We hope you enjoy making this super kick starter and wish you love in your quest for a better and more nutritious you.

Above all though, don’t forget to…..

#respectyourtemple
 

Doggy Style! Why you need a Dog in your life......

Today’s insight is inspired by a meeting that I went to recently with one of our partners.  On arrival I was greeted in the most wonderful way by a smiling member of the team accompanied by the office dog Molly.  As a leaned down to give Molly some affection I was informed that she was a rescue dog and part of the crew.  Her demeanour put me immediately at ease and I felt very much at home in this business environment, knowing I was amongst like minded people and animal lovers.

How many more of you find that you are comforted by animals and nature in general?  In preparation to write this article I typed a number of search terms into Google and phrases like “Animal Therapy” and what’s commonly termed “Biophilia” came back with nearly 300,000,000 results!  I know that anecdotally there is something in this by the way I feel around cats and dogs and it seems there is a lot of research into the subject if you are interested in further reading online.

Part of the current thinking is around a hypothesis that we have evolved to be calmed by animals in our lives. The idea is that we would have used animals such as dogs as look outs and alarms in our evolutionary past to indicate the presence of a predator.  If we have livestock, or a dog in our “tribe” then their amazing sense of smell would have alerted us to dangers before we were aware of them ourselves.  The fact that an animal is relaxed in our company may switch on part of our evolutionary response which indicates we are not in danger, slows down our sympathetic nervous system and allows us to feel relaxed!

Photography by David Neave

As I write this my loyal Springer Spaniel (Lucy) is sat next to me.  She is nearly asleep and is breathing deeply and calmly.  I can feel her warmth against my legs.  As I stroke her she gently stretches her legs and has a little groan before slapping her chops and drifting back off to sleep where I’m sure she is chasing rabbits.  I’m finding myself smiling as I wrote that, and I can honestly say that having her has changed my life.

I like many people have experienced depression in the past. I look at it like any other illness or injury and am very happy to talk about my experiences with people and see no reason to keep it private.  Since Lucy joined our family I have definitely experienced a reduction in any signs of depression.  I’m not saying that I may not find it affecting me again, but I’m sure that our dog has had a positive effect both directly and indirectly through a number of “vehicles”.

I don’t know about you, but I get pleasure from seeing others that are happy.  Smiling and happiness is as infectious as a yawn to me, and if you know Springer Spaniels you’ll appreciate that they are happy most of the time!  There is a classic cartoon of a burglar coming into a house confronted by the (Springer Spaniel) “guard dog” wagging it’s tail.

In addition to this dogs need to be exercised. This in turn means that we walk or run with our dogs and get the excercise we need as well.  Lucy particularly loves to run wild and free in a woodland setting and we enjoy our little adventures together come rain or shine.  I even chose my car based on my lifestyle in the countryside with my family and dog and take great pleasure driving around in a beaten up Land Rover Defender covered in mud inside and out with my dog sat next to me on the middle seat in the front.

Getting outside with Lucy has meant that I am much more closely tuned in to the seasons.  When I combine this with all I’ve learned about mindfulness and life optimisation I can certainly say I’m much more balanced and centred in my feelings around and approach to life.  I think I owe a great deal to Lucy!

Photography by David Neave

So I’m not saying everyone should go out any get a Springer Spaniel.  Yes they are a life long commitment and they may not be for everyone.  Having said that I’m sure that anyone reading this knows someone with a dog if you don’t actually own one.  If you do, then I’d highly recommend that you get together and go for a walk together.  Who knows, you might get to the stage when you can regularly borrow their dog and take him or her for walks.  It’s the best way to find out if you could commit to having one in your life, and if you decide that you can’t, then you still get to go walking with a dog and gain all the associated benefits!

So here’s to Dogs and walking in the countryside. Find someone with a dog today and go for a walk. Write to us an let us know how it makes you feel.  We absolutely love getting feedback from our community.

PS: This article features Lucy Davis.  She has changed my life.

#respectyourtemple

Rich Davis

Water Water Everywhere..... BUT are you Drinking Enough?

Much of our planet’s surface is made up of water; it makes up our oceans, rivers, the great expanses of ice in North and South Polar Regions, and it also makes up most of us.

For humans, water is the essential medium we require for our physiological systems to function well. In this aquatic medium important metabolic processes occur. Its presence ensures the shape of the individual cells that make up our tissues is maintained, that our blood can flow and that our endocrine (hormonal) and immune systems function well.

It is also a medium by which we lose heat to the environment in evaporating sweat, and how we get rid of waste products excreted in urine.

So for humans the problem is that it must therefore be replaced constantly. Without adequate hydration our physiology at all levels (cells, organs, systems) will be placed under strain and we will struggle. Most of us will cope with this over short periods but being hypo-hydrated (under-hydrated) may be a factor in ill health should this be allowed to continue.

However, even when armed with this knowledge the advice on what to drink can be confusing; how much should we drink and when, is it enough or too much?

The internet is awash with pages of information. For example; a recent search on Google with the string “hydration advice” revealed 664,000 hits!

With our bodies being made up of almost two thirds water we must be constantly replenishing this with fluids that we drink and foods that we consume (did you know, depending on your diet up to 20% of your fluid requirements comes in the form of the foods you eat).  With this in mind what should we be drinking and how much?

This last question depends on many factors such as a person’s age, the weather and any activity undertaken. If its hot or you are sweating from exercise obviously you’ll need to replace more. However there are some good “Rules of Thumb” from European recommendations.

Women need about 1.6L per day and men about 2L in addition to fluid each of us get from our diet.

Does it really matter what we drink or can we make better choices? Water is clearly the choice most of us would go for; it can replenish the fluids lost without adding calories.  However, other choices include fruit and vegetable juices and smoothies. The advantages here are that they will contain some of the other micronutrients we require in the form of vitamins, minerals and depending on what you put in them various other plant substances from the fruit or vegetable.

The downside is that they contain calories and if made with fruit much of this can be sugar related. They may also be fairly acidic and this acidity along with the hidden sugars potentially affect the health of your teeth.  Our advice; drink water for your hydration and treat yourself to orange juice or similar whilst being very aware of any added sugars - if you can't juice your own fresh fruit, always read the label!

What about if we exercise, do we need to drink to a regime in anticipation of becoming dehydrated, or should we be drinking to thirst, in other words allowing ad libitum intake? Are there any issues with fluid related physiological stress?

Well the simple answer is yes. Without going into a long in depth scientific review (that has already been done by Cotter et al). The simple fact is that physiological, central nervous system and ultimately overall physical function can be acutely impaired by either drinking too little or by drinking too much in the acute setting.

Very often it is either lack of availability of both water (and salt) or behaviours that are inappropriate (like an obsession with drinking lots of water during exercise) that are problematic. Somehow we must get the balance right particularly so that over longer periods a state of chronic dehydration which has been implicated in the development of kidney stones and kidney disease is avoided.

There is evidence to show that being mildly dehydrated can alter perceptions of tiredness and fatigue, but this is in controlled work whereas under normal free living situations, the body’s stimulation of the very powerful driver thirst would be enough to mitigate against this.

Hydration is a subject that has experienced much argument and debate in the scientific communities around the world, especially when exercise is involved and a massive industry has risen up around it.

What do we advocate at The Strength Temple?

Firstly, under most scenarios of life where access to water is easy, drinking when thirsty is probably preferable.  In fact the old Zen maxim “Eat when hungry and drink when thirsty” would see us well in most of what we do. But this does mean that you need to have your drink with you so you can consume it when you need it. Therefore get into a habit of having a bottle with you.

Nalgene Wide Mouth Bottle - Blue, 1 Litre

£12.32

Bottles that are BPA free are preferable. This means that contaminants from the plastic aren’t going to leach into the fluid in your bottle and therefore end up in your system. I personally use bottles by the US manufacturer Nalgene, because they are virtually indestructible and perfect for chucking in my kit bag, in my rucksack and I even have one for the office and one for the car. Once you have one you can kept it topped up and take it with you everywhere. You can buy them from Amazon and we've included a link via the picture here if you'd like to order some.

The second thing to do is to decide what it is you want to drink. Water is preferable to something stuffed full of sugar and artificial flavourings, acidifiers, sweeteners, preservatives and stuff that makes it fizzy. When in nature or evolution did we adapt to consume this stuff? We haven’t, and therefore we are probably better off without it. That is not to say you can’t have these things on occasion. Just don’t have them all of the time!

What about whether it is tap or bottled water, or something that has been filtered? Well I guess that depends on whereabouts you live in the world and the quality of the water that is delivered to your tap. It probably isn’t harmful to drink tap water in most western countries but it probably could be improved. Certainly filtering tap water or using RO systems will remove many salt and other impurities but you could end up in a situation where you have to add minerals back into your water.

BRITA Marella XL Water Filter Jug, 3.5 L - Blue

£12.70

If you take me for example, I live in an area where the tap water is exceptionally hard. Therefore, as a family we use a filter before using water to drink, make up other drinks or to go in the kettle to make our tea.

Water can come from different sources, each with their own qualities. For example: water that is collected from rain may taste very different from water from a well. The difference can be the minerals dissolved in the well water or pollutants collected from air as it falls through the air. River and stream water collects specific qualities depending on its journey, if water falls from height or passes through rapids it may become enlivened, but it can also pick up impurities on its journey.

Water from lakes and big rivers will pick up impurities from farming and manufacturing processes. Water is cleaned and often recycled it contains bacteria and chemicals. Modern processing cleans the water but to what degree is debatable (and of course this depends where in the world you are too). Modern treatment works add other agents to act as disinfectants. The most widely used is chlorine which is pretty effective and in some parts of the world sodium fluoride is also added for dental decay prevention. Mostly this makes water safe for human consumption, but I suspect it could be made better and taste nicer, this is where my house hold jug water filter comes in.

I can taste the difference and not only that I can see it too, there is less of a visible layer on top of my tea made with filtered water compared to when I make it without. I got into a habit of topping up my BPA free bottle and taking it with me when I go out the door for work in the morning. It sits on my desk beside my PC acting both as a reminder to drink and also so it is readily available to drink the moment I feel thirsty.

Get a bottle and make hydration part of your healthy body maintenance routine, and don't forget to.......

#RespectYourTemple

Dr Dan Roiz de Sa