Energising weekend

This evening eat a light meal - maybe wholemeal pasta with vegetable sauce and a little parmesan cheese sprinkled on top. Bring in energy-boosting food for the weekend. Do some energy breathing and focus on colour healing. Finally, get a good night's sleep after soaking in a warm bath (add two or three drops of essential oil of lavender) or ask someone to give you a gentle massage, such as Ayurvedic abhyanga massage.

Energy breathing
This form of yogic breathing is called ujjayi, or the 'victorious' breath: it sends a balanced flow of energy through both body and mind. Try ujjayi breathing several times a day until you can do it at will.

1. Breathe in deeply, contracting the muscles around the top of your windpipe. Pay attention to your throat and you should hear a gentle hissing sound.
2. Breathe out as slowly as possible, closing off the muscles around the epiglottis. Your breath rasps, as if you were imitating Darth Vader from Star Wars.
3. Breathe in and out in this way six times.
4. Now relax and breathe normally.
5. If you have time, repeat this cycle (six ujjayi breaths then six normal breaths) for four cycles.

Colour healing
If you constantly feel tired or under par, you may need a dose of red therapy!

1. Imagine the top of your head is opening and a beam of clear, red light is pouring down into you, filling up your body with healing energy.
2. While you visualise the colour, repeat to yourself, 'I bring into my body and mind all the energy I need.' Keep going for around two minutes.
3. Now imagine the pores of your skin opening, so the light can filter through. As it escapes from your body, the light turns into a soft, pale mist that gently wraps itself around you, forming a cocoon of safety and healing.
4. You may feel a tingling of energy during this exercise. If you find it helps raise your energy levels, repeat daily.

The energy diet
Good food is the first step towards boosting energy. Follow these tips:

• Cut out sweets and sugar. They may provide an instant energy 'high' but frequent consumption over-stimulates insulin activity and leaves your energy depleted.
• Cut down on caffeine. Like sugar, it depletes the body's energy supplies.
• Eat plenty of complex carbohydrates, vegetables and fruit (around 70 per cent of your calorie intake); a much smaller amount of lean protein and some fat (from oily fish, olive oil, nuts). Avoid processed and refined foods, 'junk' food and pre-prepared meals.
• Get enough vitamins and minerals - in particular B vitamins, chromium and magnesium. Take good-quality multi-vitamins and minerals plus additional antioxidants and the energy-boosting Co-enzyme Q10.

Plan for a Saturday of energy-boosting food and fitness