Wouldn't it be fun to come off a Vespa and have it land on my knee? Said Nobody, Ever.

Including me.

However, in the interests of not living a boring, unchallenging life, I headed off to learn how to ride a scooter. Seems, it had plans for me, which involved reminding me that a quick moving, heavy chunk of metal atop an engine can be extraordinarily heavy especially when it lands on your limbs.

The abridged version of the whole story is that I had a Vespa land on my knee and over the coming week, I continued to attempt to move on it and only made it more intensely sore and tender. Thankfully, I booked in with a physiotherapist near home and she went through a variety of tests to ensure nothing really dramatic had occurred. It was a lateral ligament stretched and my hyper-flexible right shoulder had sub-luxated. Apparently, due to a yoga injury over a decade ago, I regularly engage in sub-luxing my shoulder and my body awareness and ability to compensate ensures that it doesn't create impingement.

No wonder I go on and on about shoulder stability in classes.

Within two appointments, I've gone from walking and sitting in pain to being able to return to BodyPump (with plenty of modifications!), walking without issues and the bruising and swelling has gone down immensely. I am doing All The Things. In case you're wondering what All The Things are, here's my guide.

Fix My Injury STAT. I have no time or patience for this: the checklist.

Book in with a physiotherapist. Make sure you feel confident with the person you're seeing though - if there's any doubts that they can help you, perhaps you'd be best to seek a referral to another practitioner either within the same practice or outside it. Don't be afraid to sever a relationship that doesn't feel right. I'm fortunate to have found a physiotherapist I really trust - knowing she has worked with elite athletes in the fields of football, gymnastics and dance really wins me over too.
Do the at-home work. I know foam rolling and spiky ball and self-massage and the soda crystals and bandages are boring, but they're going to fix you. So just do it.
Use an all natural muscle rub. Sure, you could use highly medicated, expensive stuff like Voltaren and Nurofen gel but I assure you, I have had much better results with an all-natural, plant-based product my physiotherapist recommended and used in treatment. It's called Relievamed and it's made in Australia. It smells like eucalyptus and ginger. Totally calming.
Take curcumin supplements to prevent and treat inflammation. There's clinical evidence that supports the regular intake of curcumin supplements, especially in the treatment of arthritic pain. Any injury that results in muscle and joint swelling and pain, or even digestive bloating and discomfort, can be alleviated and prevented with good quality supplements. I take Flexofytol, which is high strength, fast absorbing and Australian made. Totally clean and pure, and leaves zero after-taste. Two a day is perfectly enough.
Find other ways to move and train that don't further inflame your injury. I love to move. It is my physical and my mental health therapy! While it isn't ideal to have an injury, of course, in fact it can push you to get creative and find other ways to train that don't involve your usual routine methods. This is good. Embrace it.

There has been much research into the mind-gut-hormones connection and the science is compelling and convincing. What, when and how you eat directly affects your hormones and your immune system. Constantly getting infections? Feeling lethargic? Rashes and allergic-type reactions?
There are so many ways that poor diet can manifest in your body. This doesn't just mean eating bags full of jelly snakes during the afternoon slump. This means restricting food groups, severe calorie restriction, binge eating, eating processed and packaged food as replacements for whole foods (vegetables, fruit, legumes, grains).

I am not perfect, just as you (probably) are not perfect. I don't allow myself to read the "latest celebrity diet tricks" in magazines. I don't subscribe to any particular dietary regimen, although I respect ELEMENTS of some! I am not paleo, or vegan, or pescatarian...
There are weeks I will not eat meat at all, or times when that's exactly what my body craves. One thing I can definitely say I'm guilty of is overdoing the caffeine. I know it is behind my poor sleep and ability to get anxious in a heartbeat! So I will aim to reduce my caffeine and heal my gut. What will you do in the aims of healing your gut?

I've got Lee Holmes' (Supercharged Food) Heal Your Gut for inspiration, information and recipes galore. It's not only super informative and well-researched, but gorgeous to look at. Definitely one for the kitchen AND the coffee table.

The book is designed to assist in restoring gut health with 90 anti-inflammatory recipes to heal and nourish. These include warming drinks with ingredients such as turmeric, chamomile and ginger, sustaining vegetable and meat broths & soups and deliciously delicate desserts like baked blueberry custard.
Heal Your Gut: Supercharged Food by Lee Holmes (Murdoch Books)

Just because I love your guts, I'm going to share some recipes with you. Enjoy.

CUMIN DIGESTIVE AID (JEERA VELLAM)

SERVES 4

Jeera is Hindi for ‘cumin’ and vellam in this context means ‘water’. Cumin is

a powerful digestive aid and a detoxifier for the kidneys and bladder. Drink this shot after eating to improve digestion.

250 ml (9 fl oz/1 cup) filtered water

1 heaped teaspoon cumin seeds

2.5 cm (1 inch) piece of ginger, peeled and cut into thin sticks

Put all the ingredients in a small saucepan over medium heat and bring to the boil. Reduce the heat and simmer for 2 minutes.

Remove from the heat and set aside for 2 minutes before straining. Cool to room temperature and divide between four glasses to serve.

Garden-fresh Asparagus Soup

serves 4

I just love the healthy snap of a bright-green new-season asparagus stalk. Enjoy their uniquely grassy, sweet flavour and their healthy-bacteria-boosting proteins in this fresh and uplifting soup.

2 tablespoons butter

2 tablespoons extra virgin olive oil, plus extra to serve

2 spring onions (scallions), finely chopped, plus extra,
curled in cold water, to serve

¹/₂ teaspoon curry powder

¹/₄ teaspoon ground ginger

¹/₂ teaspoon ground turmeric

grated zest and juice of 1 lemon

2 medium turnips, peeled and diced

750 ml (26 fl oz/3 cups) vegetable stock (see page 151)

270 ml (9¹/₂ fl oz) tin additive-free coconut milk

175 g (6 oz/1 bunch) asparagus, cut into 1.5 cm (⁵/₈ inch) pieces

¹/₂ teaspoon Celtic sea salt

freshly cracked black pepper, to taste

Melt the butter with the oil in a large saucepan over medium heat. Add the spring onion and cook, stirring frequently, until soft. Add the curry powder, ginger, turmeric, lemon zest, juice and turnip and cook, stirring frequently,
for 5 minutes.

Add the stock, coconut milk and asparagus, and simmer, partially covered,
for 15 minutes or until the turnip is tender, then add the salt.

Remove from the heat and allow to cool slightly, then purée the mixture in batches in a food processor or blender until smooth. Reheat gently if necessary, then drizzle with olive oil, grind over black pepper and garnish
with curled spring onion.

Almond Milk Jelly Cup

makes 250 ml (9 fl oz/1 cup)

Gelatine is a good source of protein and contains eighteen protein-building amino acids. It’s a great ingredient to include in your gut-healing arsenal, as it seals the digestive tract to help boost nutrient absorption.

250 ml (9 fl oz/1 cup) almond milk (see page 123)

2 teaspoons powdered gelatine

¹/₄ teaspoon vanilla powder

¹/₂ teaspoon powdered stevia

Put half the almond milk and the gelatine in a small saucepan over low heat. Whisk briskly until the gelatine is dissolved. Remove from the heat and add the remaining almond milk along with the vanilla and stevia, and whisk to combine.

Pour into one or two glasses or jelly moulds and refrigerate until set. The jelly can be stored in an airtight container in the fridge for 1–2 weeks.