Much better week guys! Some really nice losses this week. Many of you really kicked up the activity or made some changes to your eating and it showed on the scales. Awesome work!
FC Twente Stone 9 - 3 FC Lardalona
Orange Is The New Fat 4 - 5 OB City
Droppin’ Loads 14 - 7 White Walkers
Another new addition to the 5% Club; Ryan Whiley (Droppin’ Loads)! Ryan joined us a few weeks into the season and actually put some weight on in his first week, but has made up some serious ground in the meantime! Well done Ryan!
Over the last few weeks there have been a few of you dealing with some niggling injuries, and therefore I believe now is a great time to remind you of some recovery practices. If you are dealing with an ailing injury remember your R.I.C.E.R protocol: Rest, Ice, Compression, Elevate & Referral (if needed). Make sure you follow this protocol for the first 24 hours to reduce swelling and give yourself the best chance at recovery. For more info, see https://www.elastoplast.com.au/strapping-and-injuries/injury-management-and-prevention/ricer.
If you aren’t dealing with any specific injuries but just some general soreness there are a bunch of activities you could be trying to get the most out of your recovery. Some key practices are ensuring you hydrate post exercise, performing an active recovery (such as walking/hiking) the following day, stretching/foam rolling and most importantly getting a good nights sleep! Here is a handy article that details how, and why it is so important to focus on recovery post exercise: https://www.verywellfit.com/ways-to-speed-recovery-after-exercise-3120085.
In addition, here are some articles on stretching: https://www.self.com/gallery/essential-stretches-slideshow, foam-rolling: https://www.rei.com/learn/expert-advice/foam-roller-exercises.html, and sleep: https://www.healthline.com/nutrition/17-tips-to-sleep-better.
Just as important (if not more so) as injury rehabilitation, is injury prehabilitation! Prehab exercises strengthen the muscles and help to prevent injury happening in the first place. Here is an interesting article about rehabilitation: https://theprehabguys.com/soccer-prehab-exercises/. Perhaps try including these exercises in your weekly routines, or at your weekly training sessions.
Bits & Pieces
That about does my formal post for the week. So I’ll chuck in some tidbits here for you guys to have a look through. In the last few weeks, let me know what you would like to see posted in this space so I can make the post even more specific and relevant for you.
Firstly, some tips and tricks for weight loss. Again, some of these may be a reminder but refresh your memory! https://www.mensjournal.com/health-fitness/20-weight-loss-tricks-that-actually-work-20151118/
Secondly, it’s not too late to improve your futsal skills for this season, and certainly not too early to begin preparing for next year! Here is a great article about futsal tactics: http://www.5-a-side.com/tips/futsal-strategies-and-tips/
Thirdly, although the warm-ups have improved over time we can still do better in this area. Here’s a handy guide for warm-ups specifically for futsal: http://www.5-a-side.com/fitness/how-to-warm-up-before-5-a-side/
OB City VS FC Twente Stone
FC Lardalona VS Droppin’ Loads
White Walkers VS Orange Is The New Fat
We’re just about into the last month of the season and we’re just starting to pick up some steam. It’s the toughest month of the year though, so there are going to be some tough moments. It is vital that you stay on top of your eating and get in some extra activity. The weather is gorgeous at the moment so get out and move!
Have a great weekend,