SaeYond Health

Activate your Glutes. Work Your Glutes

Why Glute Activation is not just aesthetically game changing but performance enhancing and critically; a predictor or potential pain or dysfunction in the body

Many Lower Body Dysfunctions stem from an inability to recruit glutes into key movements such as running, cycling, walking and of course; lifting (squats, deadlifts, lunge etc)

What happens when the glutes aren’t firing optimally?
Other muscles come in when they shouldn’t (hip flexors, Piriformis, etc) they become tight, over-active and a source of pain. This is simply because they were never mean tot be the prime movers, for various reasons, they are forced to take on a job that was never meant for them and so become a bit ‘burnt out’ and do not do the job effectively.

Common Example: Iliotibial Band Syndrome (feels like knee pain)
It begins with: a Lack of glute recruitment
Which then causes: increased hip internal rotation and knee adduction (which is just the joints not moving optimally)
This movement pattern then encouragers the Tensor Facsia Latae (a hip flexor) to come in and try to help move the body as efficiently as possible. The problem then arises when the TFL gets super over-active and tight.

Connective tissue, runs through these muscles, specifically your iliotibial band, that runs through the TFL and along your knee. It gets ‘squeezed’ by your TFL.
You then experience this as knee pain.

There are many more examples and activating & developing your glutes to ensure they are working as they should through exercise can prevent this issue.
Correct technique and ‘biasing’ technique to load the glutes will also serve you well, now and for your long game.

If you are experiencing pain, know that you shouldn’t accept it, that steps can be taken to alleviate and help if not solve the problem all together.
Also know that these things do take time, it took time for your body to develop a compensatory pattern and it will take time to unwind it. So take the time, for you and future you. You are so 100% worth it.

For a program designed for you, to get you moving past pain and at the peak of your performance reach out for a free consultation and we can get you started with programs Including:

At home stretches and activation techniques
Gym programs
Advice and support

Get Started

christina@saeyond.com

041 355 2904

3 Garden Court

Elwood

Melbourne, Victoria 3184

Australia

Further reading and resources

Phillip Page, Clare Frank, Robert Lardner, Assessment and Treatment of Muscle Imbalance: The Janda Approach C 2010 Benchmark Physical Therapy, Inc.,
Dr Mike Clark and Scott Lucette, “NASM Essentials of Corrective Exercise Training” C 2011 Lippincott Williams and Wilkins
Iliotibial band syndrome: evaluation and management
Eric J Strauss 1, Suezie Kim, Jacob G Calcei, Daniel Park

Iliotibial Band Syndrome in Runners: Biomechanical Implications and Exercise Interventions

Robert L Baker 1, Michael Fredericson 2

Modifying the hip abduction angle during bridging exercise can facilitate gluteus maximus activity

Sun-Young Kang 1, Sung-Dae Choung 2, Hye-Seon Jeon 3

The Silkiest Peanut Chocolate Mousse There Ever Was

What a 5 minute joy this was to whip up! Yessss it takes a bit of time, letting it do it’s thing in the fridge a few hours but this dairy free delight that packs a mad protein punch is so worth it.

Base Ingredients:

250g silken tofu
1 banana
2 heaped tbsp cacao powder
2 heaped tbsp collagen (leave out if vegan/vegetarian)
25ml maple syrup
dash of vanilla essence

Topping options:

I used 2 tbsp runny peanut butter
berries
sliced banana
any other kind of nut or nut butter
cacao nibs
granola

Method:

Blitz the base ingredients in a blender till smooth.
Let a tablespoon of peanut butter drip along the surrounds of a clean 250g (or close) jar.
Fill the rest of the jar with silky, chocolatey goodness.
Bedazzle with other toppings as you like, being aware of your goals with high calorie options.

Macros:

The above makes 2 serves, the macros described are per serve and do not include toppings:

Each: 197cal 14gP 4gF 26gC

You Don’t Need to Miss Ice Cream

Sweet cold treats needn’t be gone from your life. A ripe banana, frozen ahead, a blender and nut butter are all you need to turn your frosty dreams into scoop-able realties.

I make mine chocolatey and top it with crunchy bits of granola, this recipe offers options to be as creative as you like or strip it back to something you can whip up in minutes.

Base Ingredients:

1 banana, frozen when ripe and chopped into small pieces (blacker, the better)
1/2 cup frozen berries (raspberries seem to work the best but blue or straw are great options too!)
1-2tbsp nut butter (I used peanut)
2 tbsp collagen powder (or protein of your choice)
2-4 tbsp cacao powder (depending how dark you like your chocolate)
dash of water
Optional extras
pinch of salt
cinnamon

Toppings:

berries
sliced banana
more nut butter
granola
cacao nibs
cinnamon

Method:

This bowl is a super good opportunity to practice delayed gratification! Buy banana, forget it about it till it’s super ripe, chop into small bits and into a sealed bag or container, freeze over 12 hours.
In a small blender (magi mix or the small vessel for a magic bullet work best) add your frozen banana and 1/2 cup of frozen berries, let soften 15 minutes. Add nut butter and the cacao & cinnamon if using. Then the dash of water. Blitz intermittently, you may need to stop, shake it up, scoop down the sides and blitz again until smooth.
Once you have achieved creamy and dreamy; Scoop into a bowl and get creative with toppings but realise that toppings, whilst tasty, can be calorie bombs. For example, you get a good 120calories per tbsp of nut butter. So decorate according to your own nutritional needs.

Macros:

The above makes 1 serve, the macros described are per serve and do not include toppings:

Each: 258cal 34gC 17gP 6gF

Hot Tips

These bowls are super versatile and a good way to use up fruit that has gone a bit ripe. Mango and avocado also work super well. You need not make it chocolatey and they can be a brilliant vessel for protein powder.
it is tempting to use more water but try to avoid if you want a thicker texture and something not too watered down.
If possible, enjoy outside.

Garden Tea Party Featuring Chocolate Oats

What could be more English than hot oats at a tea party? We all love porridge on a winters day… chocolate-afying it along side berries and tea takes it to the next comforting level.

Base Ingredients:

1 cup uncooked steel cut oats
2-4 tbsp cacao powder (depending how dark you like your chocolate)
4 tbsp collagen powder (or protein of your choice)
pinch of salt

Toppings:

berries
sliced banana
peanut and other butters
maple syrup
cinnamon

Method:

Adding one cup of uncooked steel cut oats and 2 cups hot water to a pot, I let get to the boil for a minute and then reduce my heat to medium for a further 5 minutes or until softened to my liking. The beauty of steel cut oats is they are a little chewier which I find adds to the satisfaction factor.
Once softened, add the cacao, protein and pinch of salt, you may need to add a little water here, depending how it has reduced down. Stir through well.
Scoop into a bowl and get creative with toppings but realise that toppings, whilst tasty, can be calorie bombs. For example, you get a good 120calories per tbsp of nut butter

Macros:

The above makes 2 serves, the macros described are per serve and do not include toppings:

Each: 230cal 18gP 4gF 30gC

Hot Tips to save energy and time

Should I be making a cup of tea that morning, as I usually do, I pour the remaining hot water from the kettle into a pot to let my oats soak before I cook them, this saves me time, gas and is good use of water that has been boiled anyway.
I let my bowl (it’s big enough and I am careful when removing it, as you should be) sit on the pot in place of a lid to heat up so my oats stay warmer for longer in it once served.
Batch cook, scoop into jars and tick off your meal prep list to-do.
Want more Meal prep tips? Find them below

Meal Prep tips here

Your Meal Prep Game

Making time to healthily can be hard but it is such a game changer! If you want to live a healthier lifestyle and enjoy the benefits that come with that understand that it takes committing time into what you eat. It comes down to evaluating your priorities and determining what you’re willing to put into it. You can be smart about it and meal prepping is one way of doing that. Meal prepping will save you time, money and help you avoid emotional eating by giving you the mental food security that prevents against impulse of binge eating later. If breakfast is set and you know what you’re getting for lunch and dinner then you will be less likely to give into other temptations throughout the day.

Tip 1: Don’t over complicate it

New recipes with interesting sauces and complex cooking techniques can be super fun to get involved with and if cooking is a passion for you then go for it! For many of us though; the time crunch means implementing these fancy ideas into our everyday meals isn’t going to work. My meal prep involves whipping up and then putting together a few key elements.
1. First is a massive batch of hummus or other kind of dip/sauce* You can find a recipe below 🙂

Hummus Recipe

2. Then I roast a whole chicken or some fillets of salmon. Along side plenty of seasoned vegetables. More recipes below

Miso Roast Chicken and Veg bowls

Sumac Salmon and Salad

3. I prep some overnight oats
4. Batch cook rice or quinoa, depending on what’s knocking about my pantry or what made it onto my shopping list

– Lunch box it up and hey presto!

For me this is sustainable, I enjoy the food I eat and it saves me time. It also saves me money I can reinvest in other things; like better quality, organic ingredients and active wear…

Tip 2: Meet your nutritional goals

Once you have worked out the nutritional needs that will deliver your goals do your research on the nutritional value of the foods you want to be eating as well as research on new foods* that will help you get your micro nutrients in. Start with your protein, then a high quality fat** load up on vegetables for volume and micro nutrients and then get a good bit of what ever condiment/dip takes your fancy on there. Following this guide as well as trying to get as many colours as possible in is a fail-safe way of ensuring satiety and getting in the variety of nutrients that you need.

Need help working out what you need and what you don’t need to keep/get your self in top condition?

Book a Nutrition Consult Here

Tip 3: Be flexible

Consider your lifestyle and how much you really need to be prepping. Maybe you fast in the mornings and share dinner with your family every night translating to a prepped lunch and snack 5 days a week.

Maybe you want to plan your meals for 6 days a week and wing it on your day off. Work out what will work best for you in terms of keeping track and staying on top of your diet, give it some thought and make sure it’s sustainable. If your partner surprises you with a dinner out then go for it! Remember you can always freeze what ever you prepped for another day. Make smart choices of the restaurant’s menu or make adjustments for the rest of the week, swapping a treat meal out on your day off.

Learn the difference between discipline and obsession and what that looks like for you personally. Saying no to frequent take outs in favour of nourishing pre-prepped meals serves you. Missing out on spontaneous dates because you’re too attached to your meal plan doesn’t serve you. Check in with yourself and be kind. Reward your consistency and effort with flexibility and indulgence to make your prepping a solid part of your long-term lifestyle rather than a short term diet that makes you miserable.

*Super greens, cacao powder, collagen, turmeric as well as sprouted and fermented foods are my favourite options for delivering the best nutritional value per calorie.

**Avocado, a tahini based dressing, nut butters or ghee are a few good examples. Just be aware of portions and additional calories.

Example:

Breakfast: Chocolate overnight oats with nut butter, a great post-workout option
Lunch: Roasted chicken, 1/4 cup hummus, 1 cup roasted veg. A perfect balance carbs, fats and protein
Snack: Peice of fruit and 1 protein ball
Dinner: A bowl of tempeh and vegetables with something fermented in a bowl

Chocolate Tahini Treats

Salty, sweet and heavy on the cacao. These treats come at your tastebuds from all angles.

Satisfyingly chewy and packed with nutrients, they can be enjoyed mindfully, soulfully and with the best company (even if that is just you)

Ingredients for to make 12 (10 minutes prep, 12 minutes baking)

1 cup almond meal
1/2 cup cacao
1/4 cup chocolate drops
1/4 cup tahini
1/4 cup desiccated coconut
1/4 cup coconut sugar (or honey)
1 egg or egg replacement (1tbsp flaxseed & a tsp ACV)
dash of vanilla essence
1tsp cinnamon (optional)
1/2 tsp ground clove (optional)
Celtic sea salt sprinkled atop

Method:

In a mixing bowl; sift together almond meal, cacao, chocolate drops, coconut sugar, cinnamon, clove until combined.
Crack egg into a cup and whisk together with tahini, vanilla essence. Pour this wet mixture into your bowl and stir until well combined, adding a dash of water if need be.
Bake in an oven at 160 for 12 minutes or pop into your air fryer for 10 minutes

Macros:

Each treat: 2gC 10gF 3gP 99Kcal

If you are looking for ways to sneak in extra nutrients the following work well as optional super boosters:
– 1tbsp chaga or lions mane mushroom powder
– collagen protein
– 1 tbsp maca

Improve Your Sleep

For years, the research on sleep has been black and white and all experts agree that 7-9 hours is critical.
Sleep is foundational, important to all aspects of health as stands as one of the rare bits of health advice that stands undisputed.
Think about the fact that sleep deprivation is a highly effective torcher method.

Sufficient sleep is crucial for:
– Your muscles recovering through adequate protein synthesis, HGH and the release of other important hormones.
– Your appetite regulation. A lack of sleep increases hunger signals to your brain.
– Managing stress and the hormones that regulation mood, motivation and ability to focus.

A lack of sleep will lead to:
– Decreased insulin sensitivity which inhibits fat mobilisation
– Cognitive decline and faster “brain ageing”
-A weakend immune system
– General crankiness and therefore you and your relationships suffering

There is much you can do to support optimal sleep and so feel better during your waking hours and prevent premature ageing.

If you would like to know more, including a sleepy tea recipes, wind-down routines and advice to get your primed for restful nights and powerful days then hit the button below!

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Cauliflower Miso Soup with Peanut and Tahini dressing

I couldn’t think of a simpler way to enjoy such a symphony of cauliflower, miso and peanut. Not on a winter’s afternoon anyhow.

Ingredients for two portions:

1/2 cauliflower
1 tbsp miso
1 tbsp oyster sauce (or soy sauce if you prefer vegan)
2 tsp mixed spice
salt and pepper to taste
Dress with: a tsp drizzle of peanut butter, a tsp drizzle of tahini dressing (as below)

Tahini dressing:

1/2 cup tahini
1/4 cup water
1/2 cup lemon juice
1-2 tsp salt to taste
Blitzed in a blender or magic bullet until creamy and dreamy.

Method:

Cut cauliflower into small pieces and boil until soft
Once the cauliflower feels very soft to touch, take it off the heat and allow to cool down, drain off a bit of the water and pour contents into a sizeable blender (think at least 1 litre capacity)
Add the miso, oyster sauce and other spices and seasonings as listed above.
Blend until smooth and then pour these contents back onto the stove to boil away until hot and bubbling.
Carefully pour contents back into a bowl and drizzle with the tsp of peanut butter and tahini. Enjoy as is or add toast ora protein source to make it a more substantial meal.

I love this as a light lunch or late dinner option when I’m not keen to feel too heavy but want a bit of comfort. It can easily be turned into more of a meal by adding a bit of salmon, chicken, tofu or toast.

How do I turn this into lunch for the next couple of days?

Boil a whole head of cauliflower! And keep it ready in the fridge so you can be a mere 5 minutes away from blending with more flavour and heating for your meal. I also like to batch roast a few fillets of salmon or chicken to keep handy. Many options abound to be smart and save yourself time.

Macros:

Bowl as is: 7gC 4gF 4gP 64 Kcal
Bowl with a (200g uncooked, skin on) portion of salmon: 7gC 28gF 46gP

Please note that the nutritional information describes above does not account for you are more heavy handed with your peanut butter or tahini dressing. You are welcome to add as much as you like and as suits your goals.

SPRINT BREATH SWIM

Love getting to feel like an animal. Something sprinting across the land and then moving in the ocean.

Being outside
Getting your heart rate up
Feeling yourself freeze and catch your breath
Gets all sorts of instincts humming and unlocks powerful focus and energy for the rest of your day.

Sleep, stress response and metabolism all benefit from this kind of body and mind training.

We start with a jog and dynamic stretches to get you loose and warm through your legs, discs and its a chance to focus on optimal form for training. Core engages, and know where to direct your power. The picture above is an example but your workout will be customised to you.

Following the workout we spend 5-10 minutes to down regulate and let your heart rate come down. It is a chance to soak up the endorphins and feel at peace. By getting yourself back into recovery mode you will not only get better recovery and results from the workout but also get more out of the cold water exposure.

Once you’re feeling calm, cooled down and collected, we go to the ocean and dive in. This is an opportunity to hone your stress response and train your mind as you feel your breath catch and can practice regaining control. The regular practice of this feeds back nicely into your ability to get back to baseline after stressful events and to be more resilient in your day-to-day life.

Cold water exposure is something I feel super passionate about due to its affordability (free), accessibility (to those of us lucky enough to live near the water and most of us in the first world) and plethora of benefits.

If you would like guidance on developing your own cold exposure or breath work practice then get in contact for a free 15 minute phone consult on your goals and how I can help you overcome stress and be more resilient.

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Salmon Cauliflower Nest

Not everyone deals super well with gluten and dairy. But most people love a comforting bowl of pasta. Add an extra nourishing and delicious fillet of salmon?

The last post was a “cauliflower cheese” dream and here it has been repurposed meaning…. make lots to save yourself time and do different things with it!

Ingredients for four portions:

A batch of the cauliflower cheese, made according to the following recipe:

Cauliflower “cheese” Recipe

4 fillets of Salmon- Let these get to room temperature whilst you are pre-heating the oven and making the cauliflower.

Method:

Set the oven to 375F/190C to preheat and season salmon with salt and pepper. Line in a baking tray and once the oven is ready, pop it in for between 12-15 minutes, according to how well done you would like it.
If using an air fryer, simply bake to air fryers setting or instructions.
Once the salmon is cooked and the cauliflower has been dosed into bowls, break the salmon apart over top, stir through ad enjoy.

Hot Tip: I often make this recipe to serve for just me but it batch cooks well and having a handy piece of salmon in the fridge is the stuff of meal prep dreams as it can go over salads, risotto, mashed potato…. etc.
There are a million awesome things you can do with your time, it is precious, save it where you can

If you would like to learn more on meal prepping and designing meals that will help you hit your goals, find out more here:

I would love help designing an easy to follow meal plan

Macros:

The above makes 4 serves, the macros described are per serve:

Each: 434cal 49gP 25gF 13gC

Hot tip 2: I’ll often half the fillet of salmon and have a small bowl of oats as dessert afterwards instead. It means less protein, more carbs and about the same amount of calories which suits my goals perfectly.