It’s great to be back for another week at MANvFAT UWA! Inspiring to see that many of you have been keeping up with your weight-loss game while I have been away for the last two weeks. Goes to show that it definitely is your efforts that make the most difference! A few people have hit their hat tricks this week Alastair A (Borussia), Imran K (Fatzio), Karl M & Ravi P (Shed Kilos), and Gary. K (Tango Town)! Amazing efforts lads!
Four more weeks… In the last few weeks, I have noticed that some of you have picked up annoying injuries. In trying to continue our weight-loss rampage for the remaining four weeks, this week we are going to focus on injury prevention. We obviously want you to avoid injury so that you can enjoy your Wednesday night games and remain active at other times.
One of the things you can do is to perform injury prevention exercises (i.e., prehab). Soccer players are typically vulnerable to injuries such as sprained ankles and hamstring strains. To prevent injury, it’s important to exercise in order to strengthen the right muscles. Single leg exercises, such as the single leg glute bridge or the arabesque, are useful. These are simple exercises that can be done in the comfort of your own home–or even office–in a short amount of time. Check out these links on how to perform these exercises (and a few others): https://www.fourfourtwo.com/performance/training/5-injury-prevention-exercises, https://theprehabguys.com/soccer-prehab-exercises/
Stretching is another activity that is great for injury prevention. Tight calves, quads, and hips are recipes for torn and strained muscles. Make sure you stretch (especially after matches) to increase your range of movement and speed your recovery along. Try the stretches in these links to help you reduce your injury risk and start doing them while you have your match debriefs! https://www.completesoccerguide.com/soccer-stretching-exercises/, https://fitness.mercola.com/sites/fitness/archive/2015/04/24/injury-preventing-exercises.aspx
Let’s minimise the injuries as we get through the final few weeks of the season!
Plateaus 2.0… A number of you have mentioned to me this week that your weight-loss seems to be slowing down even with the changes that you have made. Some of you might remember me mentioning this on the forum a few weeks ago (MVF Soccer UWA - S3 - Week 5 - Keep Melting Those Calories!), but the main thing to always remember is ‘calorie in’ vs. ‘calorie out’! Your body. Has probably reached it’s new normal and you need to make changes again in order to ‘eat less’ than what ‘you use’. So whether it’s to increase your physical activity levels by a little bit more or by reducing your portion sizes by another 5%, you will need to make some changes to keep dropping your weight. As always feel free to tap on your team mates for some of the strategies that worked for them!
That’s all from me this week. Apologies again for the delay in posting and hope all of you have a great weekend! Looking forward to Wednesday!