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How to Fix Bad Posture

Last updated: March 18, 2020Leave a Comment

If you’re a desk jockey and are troubled by bad posture, here are a few things that I suggest to address this issue.

  • Stay active. Any kind of sport will generally improve things and put you in a better mood and hence more likely to stand tall than slouch.
  • Perform these exercises a few times per week.
  • Use a foam roller and a RAD Roller.
  • Do some sessions with an Alexander Technique teacher.
  • Read the Overcoming Poor Posture book.

Have you tried any of the methods above? Let me know in the comments section.

Filed under: Health & Fitness

How to Make a Cup of Tea Perfectly  

Last updated: October 06, 2020Leave a Comment

Figure 1. source

For some cultures, tea is more than just a drink. For the Chinese, Japanese, Indian, Russian, and English people, tea is a profoundly important part of their lives. In China, in particular, each regional group has its own philosophy of tea, and each ideological trend reinvents the implications that a cup of tea has in one’s day.

Great tea comes from remote mountains. Whether it’s white, green, or black, it conveys the essence of its natural surroundings. I’m not talking about overly processed tea that you can get at any store. I’m talking about delicate, potent, and clean tea that makes a world of a difference.

[Read more…]

Filed under: Health & Fitness

How to Prepare Yerba Mate

Last updated: November 17, 20221 Comment

One of the habits I’ve taken up since I moved to Spain is that of drinking mate. Mate is a very popular drink in South American countries like Argentina and Uruguay.

I’ve made some amazing Argentinian friends here who have introduced me to the drink and the ritual associated with it. It’s important to say that mate is a social ritual beyond being a drink. You can drink it on your own but it also is an important social lubricant in those countries, with a well-defined ritual and dos and don’ts.

Mate is consumed from a traditional hollow gourd (sometimes also called guampa). This is a metal container that is filled with hot water and the yerba mate herbs.  The tea is sipped through a metallic straw (called a bombilla). In a social setting, friends pass the drink from person to person refilling with hot water from a thermos when necessary!

It is made from the naturally caffeinated and nourishing leaves of the celebrated South American rainforest holly tree (Ilex paraguariensis). Mate contains caffeine, theophylline, and theobromine, well-known stimulants also found in tea, coffee and chocolate. I tend to use it mostly as a stimulant when I want to switch from coffee for a while.

Below is a very good video on how to prepare it.

My favorite brand of mate is Cruz de Malta.

Here’s the textual description for preparing a good yerba mate:

  1. Pour some yerba mate tea into your mate cup (until it is ¾ full)
  2. Close the cup with the palm of your hand and shake it to make the bigger pieces of the mate leaves sink down to the bottom.
  3. Make sure the mate is reclined in a 45-degree angle.
  4. Pour warm water onto the lower part of the yerba mate.
  5. The yerba is now getting wet and the infusion is starting to take place. Wait 30 seconds.
  6. Put mate straw into the wet yerba mate tea on the lower part of the contents.
  7. Pour in hot water softly. Never flood the cup as you want to keep repeating this process many times, thus you don’t want to wet all the mate at once.

Hope you enjoy, let me know what you think of it!

Filed under: Health & Fitness

Isoinertial training

Last updated: February 14, 2021Leave a Comment

In 2019 I had the opportunity to train at a center here in Barcelona (GlobalPerformance) that specialises in isoinertial training methodology and equipment. It was the first time I did this type of training so I took some notes.

This is a type of training originally developed for outer space use since it doesn’t rely on gravity as the traditional weight machines do.

In the video below, you can observe some exercises that can be done with the pulleys and flywheels used in this type of training.

The nice thing is that the machines could be attached with a monitor that took note of each concentric vs eccentric movement of my muscles and measured the variation between them. In just one session I was able to observe the weak points of my body and that gave me a very good indication of what I need to be working on for gaining further strength while at the same time preventing injury.

This type of training is excellent for tennis and padel training as there’s a lot of emphasis on correct posture and using the whole kinetic chain effectively for every movement, and this can transfer very well to our oncourt performance.

Filed under: Health & Fitness

Designing Your Bedroom as a Recovery Room

Last updated: February 23, 2020Leave a Comment

The bedroom once did what it promised on the tin: there would be a bed, some furniture such as a wardrobe, drawers and maybe a dressing table or a desk. Technology changed things, first with televisions in the bedroom, and today with the multitude of devices that allow us to watch movies, listen to music, interact on social media and play video games from the comfort of our sleep kits. The bedroom has effectively become an extra living space, instead of a room for sleep.

Like the marginal-gains approach, we need to look towards stripping as much of the potential obstacles away as possible as we head towards a sleep state. And if we can’t strip them away then we need to at least learn to control their impact. Our bedrooms must become a sleep sanctuary – a mental and physical recovery room.

The Empty Shell

The first step in creating your recovery room is to start with a blank canvas, this means taking everything out of your current bedroom. You could literally do this if you felt so committed, but doing it in your head works just as well. This empty room is no longer a bedroom, nor is it an extension of your living space. Starting here, it is your mental and physical recovery room.

My first bit of advice would be to paint it white and put nothing back on the walls. We don’t want any potential stimulus in the room that a loud color scheme or pictures on the wall might provide, just a very simple, clean and neutral décor.

[Read more…]

Filed under: Health & Fitness, Padel

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