After what seemed like an eternity, WE ARE BACK! I can’t wait to get stuck into the next 14 weeks and see all the changes you lads make!
FC Twente Stone 6 - 3 Droppin’ Loads
Orange Is The New Fat 8 - 4 FC Lardalona
This was a great night on the court. Everyone came ready to bust their gut (pardon the pun), and it ended up being two very competitive games of football. I think this is shaping up to be a very close season on court, with all 4 teams looking dangerous in their own right Nicely done boys!
Where Do We Go From Here
It was fantastic to see a quick snap-back into healthy food choices and exercise routines over the past week. Many of you who snuck back into old habits over Christmas made a conscious choice to scrap them immediately and it showed on the scales! Despite having a smaller group to start with, you managed to lose 16.1kg collectively which is an awesome effort.
With that being said, I think now is the perfect time to remind you all that there are going to be challenging times over the next 14 weeks, and times where we see great success. Remember that weight-loss is not linear, and some weeks you are going to do all the right things and still maintain or even gain weight; DO NOT GET DISCOURAGED. It is absolutely vital that you keep your head up when the scales don’t go your way, and focus on other improvements you have made i.e. clothes size, improvements in fitness, feeling less sore after games and even how you feel! This program is about numbers yes, but improving your health is much more than that. Keep that in mind throughout and you cannot fail!
Exercise & Recovery
As I discussed with some of you last week, we don’t need to go from zero to one hundred with exercise straight away. Doing this can sometimes lead to injury or just high levels of general soreness which can put you off exercise altogether. Obviously this isn’t what we want, so start smaller and work your way up to doing higher intensity exercise. Firstly increasing your level of incidental exercise is a great way to begin, and can be as simple as taking the stairs instead of the elevator at work. Follow this link: (https://www.fitnesseducation.edu.au/blog/health/incidental-exercise-benefits-and-ideas/) for some other ideas! Secondly, home-workouts are a great way of getting some exercise in without having to leave the house. Follow this link: (https://www.nerdfitness.com/blog/beginner-body-weight-workout-burn-fat-build-muscle/) for some ideas, and if it becomes or is too easy, chat to me and we can work out some other workouts for you to try.
Which brings me to recovery. I received multiple messages from guys this week saying they had pulled up sore from last weeks games, with pulled muscles being a significant issue. PSA: remember RICE; Rest, Ice, Compression, Elevation (https://www.webmd.com/first-aid/rice-method-injuries). If you feel sore after a Thursday game, follow the RICE protocol to give you the best chance to get back on the field the following week. Lastly make sure you shower, and not because of the sweat! Having a hot AND cold shower helps to flush out the lactic acid and waste products created by exercise to help promote recovery. Learn more here: https://www.physioactive.sg/hot-cold-whats-best-way-shower-workout/
If you are stuck for recipes, workout ideas or just want to increase your general knowledge about the body, head over to https://manvfat.com/. It has so many fantastic resources and is really worth spending some time looking through. You can’t put a price on your health, and luckily they haven’t as the site is free!
As always, fixtures can be found at https://www.manvfatsoccer.com.au/gawler .
This week we have:
6:30 - Red Bellies v Dropping Loads
7 - Arse ‘n’ All v Every-Tonne
Remember to aim to arrive half an hour early for weigh-in, and try to hang around and support the other teams if possible. As I said earlier although you’re competing on the court, all the boys need your support to make it through this journey! Get out, exercise and eat well. Make this week the week for change! Any questions, message me whenever you like on WhatsApp.
Have a great week gents,