Bodhi Movement

02/09/2025

Feeling stressed? Join us (virtually) for this calming yoga flow:
No equipment needed — just a yoga mat (or rug/floor) and some quiet space.

1. Easy Seated Pose (Sukhasana) + Deep Breathing – 2 minutes
- Sit cross-legged, spine tall.
- Place hands on knees or heart.
- Close your eyes and take deep belly breaths:
- Inhale for 4 → Hold for 4 → Exhale for 6.

Focus on your breath. Let everything else fade.

2. Cat-Cow Stretch (Marjaryasana–Bitilasana) – 1–2 minutes
- Come to all fours, wrists under shoulders, knees under hips.
- Inhale: Arch the back, lift head and tailbone (Cow).
- Exhale: Round the spine, tuck chin and pelvis (Cat).

Move slowly with your breath. Loosen tension in the spine.

3. Child’s Pose (Balasana) – 2–3 minutes
- Knees wide, big toes touch, arms extended forward or by your sides.
- Rest forehead on the mat.

Let your body melt into the ground. Soften your jaw, shoulders, and hands.

4. Downward Dog (Adho Mukha Svanasana) – 1–2 minutes
- From all fours, lift hips up and back into an inverted V shape.
- Pedal your feet slowly or stay still.

Feel the stretch in your spine, calves, and hamstrings.

5. Low Lunge with Side Stretch – 1 minute per side
- Step right foot forward into a low lunge.
- Left knee on the mat.
- Reach arms up, then gently bend to the right for a side stretch.
- Switch sides.

Open the hips and side body. Keep breathing gently.

6. Seated Forward Fold (Paschimottanasana) – 2–3 minutes
- Sit with legs extended forward.
- Inhale to lengthen the spine, exhale to fold over your legs.
- Bend knees slightly if needed.

Let go of effort. Just hang here. Feel the stretch and relax.

7. Reclining Twist (Supta Matsyendrasana) – 1 minute per side
- Lie on your back.
- Hug right knee into chest, then twist it over to the left.
- Right arm outstretched.
- Gaze right. Repeat on the other side.

A gentle spinal detox. Let your body release tension naturally.

8. Final Resting Pose (Savasana) – 5 minutes
- Lie on your back, arms at your sides, palms up.
- Let your feet fall open.
- Eyes closed. Breathe softly.

Let your body fully relax. This is where the magic settles in.

Remeber to look after yourself this week/month 🫶

01/09/2025

We know this week, and potentially month, might be tough for some of you, but you've got this!

We're on hand to help you stay as calm and grounded as possible over the next few weeks, whilst new routines are formed, whilst stress levels might be slightly higher at home or your daily commute takes a little longer...

Just remember, take a deep breath, count to 5 and reming yourself how brilliant you are 🫶

26/08/2025

Staying hydrated during exercise is key for performance, recovery, and overall health.

Before Exercise
- As part of keeping yourself hydrated throughout each day, ensure you're drinking at least 500–600ml of water within 2–3 hours before your workout

During Exercise
- A good method to work with, is to drink 200-300ml of water every 10-20mins during exercise
- This works out as around 1L per hour of exercise
- For longer or intense workouts (especially over 60 minutes), consider supplementing your hydration with electrolytes to replace sodium, potassium, and other minerals lost in sweat.

After Exercise
- If you're really dialled in, aim to drink around 500-700ml of water for every .5kg of body weight lost through sweat (weigh yourself before and after exercising to estimate this).
- Continue hydrating over the next few hours.

Factors to consider and potentially increase your intake:
- Hot or humid weather ☀
- High-intensity or long-duration workouts
- Heavy sweating
- High altitude ⛰️

Remember: everyone is different and will have different hydration needs so find the right balance for you!

25/08/2025

This week we're focussing on Hydration 💧

Hydration is often forgotten when speaking all things 'nutrition' but it is essential for health and progress in your training!
Whilst most people know they need to drink water, many people don't realise just how much of your bodily functions are effected by your water intake.

Hydration means maintaining an adequate level of water in the body to support normal bodily functions. Water is essential for:
- Regulating temperature (through sweating)
- Transporting nutrients and oxygen in the blood
- Removal of waste (through urine, sweat, and bowel movements)
- Cushioning joints and organs
- Supporting digestion and metabolism
- Maintaining healthy skin and energy levels

Dehydration occurs when the body loses more water than it takes in, leading to symptoms like dry mouth, fatigue, dizziness, and in severe cases, organ failure.

How Much Water Do You Need?
It varies, but general guidelines:
- Men: 3-4 litres per day
- Women: 2-3 litres per day
About 20–30% of your water intake usually comes from food; the rest should come from fluids like water, tea, juice, etc.

Best Ways to Stay Hydrated?
- Drink water regularly, not just when you're thirsty.
- Eat water-rich foods: fruits (like watermelon, oranges), vegetables (like cucumber, lettuce).
- Avoid excessive caffeine or alcohol—they can dehydrate you (and you'll know all about caffeine by now from the other week, right?).
- Increase fluid intake when:
- It’s hot or humid
- You're exercising
- You’re ill

Your body is about 60% water, so if you don't keep your levels topped up, you're bound to feel a little tired, grumpy or sluggish (which is ironic, because slugs are actually 80-90% water 🐌)!

22/08/2025

Want to try some natural on-the-go fuelling for your next training session?
Here's some ideas for you:

Looking for some natural running fuel as an alternative to energy gels? Tons of running fuel for sensitive stomachs ideas ready to use

20/08/2025

In the modern age of running and endurance sports, the debates rage on over energy gels vs natural food.

Whilst we will let you decide for yourself, as we believe everyone is different and should find their own preference for fuelling, based on their specific needs, we're here to help you weigh up some of the pros and cons.

⚡️ Energy Gel - What is it?
A compact, pre-packaged source of quick-digesting carbohydrates (and often other supplements like electrolytes and/or caffeine - which you'll know all about from our previous nutrition focus 😉).

Energy Gel Pros:
- Fast absorption – Designed for rapid energy (mostly sugars like glucose, maltodextrin).
- Convenient – Small, portable, and easy to carry during a race or workout.
- Consistent dosing – You know exactly how many carbs/calories you’re getting.

Energy Gel Cons:
- Can cause stomach upset if taken without water or too frequently.
- Highly processed – Basically refined sugar with flavour.
- Not ideal for regular, everyday use — lacks fiber, vitamins, and other nutrients.
- Can get pretty expensive if it's the only fuel you're using for longer training sessions or events
- They make us sad when we see the wrappers and little tabs strewn across Eryri and other wild landscapes... (but that's purely us getting on our soapbox and not actually a nutritional factor).

Natural Foods: Examples: Bananas, dates, raisins, dried figs, honey, or even small sandwiches (PB&J, rice cakes, etc.)

Natural Fuel Pros:
- Whole food nutrients – Includes vitamins, minerals, antioxidants, and sometimes fibre.
- Gentler on the body (for some people) – less likely to cause blood sugar crashes if chosen well.
- Better for overall health when used regularly.
- Often cheaper and more sustainable
- More readily available
- Often in a little plastic-free package of their own (banana skin or orange peel!)

Natural Fuel Cons:
- Bulkier – Not as easy to carry mid-run or on a bike.
- Slower digestion – May not give that “instant” energy spike you need during high intensity.
- May require trial and error to see what sits well in your stomach during activity.
- Can be harder to get down during a run or ride
- Waste can be bulkier, where a gel packet slips nicely into your pocket once snaffled

All this being said, trial and error is best - work out what works for you, for your training and nutritional needs. Here's some more resources for you to make the most informed decision:
- https://www.therunningweek.com/post/i-swapped-running-gels-for-real-food-on-my-long-runs
- https://www.runnersworld.com/nutrition-weight-loss/g22716327/best-energy-gels/
- https://www.drstacysims.com/roar

18/08/2025

This week we're focussing on 'carbs' 🥔🍞

Carbs have been a hot topic for the last few decades, if not longer and (thankfully) we're no longer on the 'carbs are bad' ride, and we're realising how important they are for sport, daily functioning and overall enjoyment of life (cue potatoes...). So, you guessed it, this week we're diving into all things carbs!

In biological terms: Carbohydrates are molecules made up of carbon, hydrogen, and oxygen. They are found in many foods and are often classified into three main types: Sugars (glucose, fructose and sucrose), Starches (rice, bread, pasta) and Fibre (veggies, grains).

What Do Carbs Do?
Carbohydrates are your body’s main source of energy. When you eat them:
- Your body breaks them down into glucose (a type of sugar).
- Glucose enters your bloodstream and is used by your cells for energy.
- Excess glucose can be stored as glycogen (in muscles and liver) or fat.

Why are carbs so important?
1. The brain runs on glucose
- Your brain requires about 120 grams of glucose per day.
- Glucose (from carbs) is its preferred fuel.
- Without enough carbs, your body has to make glucose from other sources (like protein) or switch to ketones (from fat).

2. Muscles need quick energy
- Carbs are stored as glycogen in muscles.
- During exercise or physical activity, your body taps into this glycogen for fast, accessible energy.
- Without carbs, workouts often feel harder, and recovery takes longer.

3. Protein-sparing effect
- If you don’t eat enough carbs, your body may start breaking down muscle protein to make glucose.
- Carbs help protect muscle tissue by providing fuel so your body doesn't have to break down protein for energy.

4. Hormone and metabolism support
- Carbs play a role in regulating insulin, thyroid function, and stress hormones (like cortisol).
- Extremely low-carb diets can mess with hormone balance in some people, especially long-term.

In Summary:
You can survive without carbs, but your body prefers to have them. They’re the quickest, cleanest fuel — especially for your brain, muscles, and daily energy needs.

15/08/2025

Homemade Chocolate Peanut Butter Protein shake? Yes, please! 🤤

Learn how to make this creamy high-protein shake that will keep you satisfied for hours and tastes like a chocolate-peanut butter banana milkshake.

13/08/2025

OK so we know we need protein? But how do we get it?

As we've said before, natural is always best. You can get protein suppliments but here are some natural sources of protein to start you off with:

Animal-Based Protein Sources:
- Eggs
- Chicken
- Turkey
- Beef
- Pork
- Fish (like salmon, tuna, cod)
- Seafood (prawns, crab, etc.)
- Dairy products: Milk, Cheese, Yogurt

Plant-Based Protein Sources:
- Lentils
- Chickpeas
- Black beans, kidney beans, etc.
- Tofu and tempeh (made from soybeans)
- Edamame (young soybeans)
- Nuts (almonds, peanuts, cashews)
- Seeds (chia, flax, sunflower, pumpkin)
- Quinoa (a complete plant protein)
- Whole grains (brown rice, oats, barley)
- Green peas and spinach

11/08/2025

This week we're focussing on protein 🥗

Protein is often the 'buzz' word in fitness and activity landscapes so this week we're asking, why?!

In biological terms: A protein is a large, complex molecule made up of amino acids. Proteins are essential for life, performing important functions throughout the body and ALL living cells!

What Do Proteins Do?
Proteins have MANY different roles, such as:
- Building tissues like muscle, skin, and hair
- Transporting substances
- Speeding up reactions as enzymes
- Fighting infections as antibodies
- Sending signals in your body (like hormones)

Why is Protein So Important for Exercise?
1. Build and Repair Muscles
Exercise (especially strength training) causes tiny tears in muscle fibers.
Protein provides the amino acids your body needs to repair and grow stronger muscles.
2. Support Recovery
After a workout, protein helps reduce muscle soreness and speeds up recovery.
3. Prevent Muscle Loss
If you're training hard or trying to lose weight, your body might break down muscle for energy. Protein helps protect your muscle mass.
4. Boost Performance
Getting enough protein supports better strength, endurance, and overall performance during workouts.
5. Keep You Full and Fueled
Protein keeps you feeling fuller longer (compared to fats and carbs), which can help with energy and weight management during fitness routines.

In Summary:
Proteins help your body grow, function, and stay healthy 💪

08/08/2025

Keen to cut back on caffeine, now that we've given you a shot or two of info and insights into caffeine this week? (see what we did there...?)
Why not try to make your own homemade energy drinks and reach for the ginger rather than the grinder?

How to Make Homemade Energy Drinks: I started out with the intention of coming up with a recipe for a homemade version of the store bought energy drinks you can find everywhere these days! After doing some research and discovering how unhealthy they are for you, I decided instead to t…

07/08/2025

Caffeine Continued... ☕

Ok, so you know a little more about caffeine now? What it does and it's functions... but how do we get it?

Here's some more info on sources of caffeine:

Caffeine is naturally present in many different foods, including coffee beans, chocolate, and tea. Here are 10 foods and drinks that commonly contain this stimulant.