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Exercise of the Week

V Sits

Why do V Sits?

V Sits are a great core work out that particularly target your upper abdominal muscles. This exercise is a body weight work out therefore no equipment is required and very minimal space is needed. Implement V sits into your core work out at home to ensure that all aspects of the core are targeted!

How to do V Sits:

1) Lie on your back with your arms and legs extended

2) Keeping your arms and legs straight, simultaneously raise your upper body and lower body whilst trying to touch your fingers and toes above your head.

3) Continue this movement until you can feel a burn in your abdominal muscles.

4) Try doing this exercise continuously for 30 seconds to begin with.

How can I make it harder?

  • As you build strength try and do continuous V sits for longer, aim for a minute without stopping.
  • Once you can do a minute without stopping try and do more reps of this, for example 4 sets of a minute of continuous V Sits with 30 seconds rest in between sets.
  • Try adding a medicine ball, by holding a lightweight medicine ball when doing V Sits more strain will be put on the core muscles.

November Activity of the Month


A fast paced combination of basketball, football and netball!

Why play Handball?

Handball is a dynamic, popular and exciting sport that requires athleticism, strength and stamina, great fitness and most of all, team work. Handball is played in a team therefore is a great social activity that requires excellent team cohesion and trust in your team mates. Handball is a challenging sport that requires very little equipment and is easy to pick up. In the United Kingdom, there are around 75 clubs based largely in schools, colleges, universities and sports centres.

What is Handball?

Handball comes in a variety of guises from the Field (Outdoor) Handball, to the now popular Olympic (Indoor) Handball played on a 40m x 20m court to the now recently introduced Beach (Sand) Handball played on the sands of a beach. There are two teams of seven players each (six outfield players and a goalkeeper) who pass a ball using their hands with the aim of throwing it into the goal of the other team. A standard match consists of two periods of 30 minutes, and the team that scores more goals wins. The goals are surrounded by a 6-meter (20 ft) zone where only the defending goalkeeper is allowed; goals must be scored by throwing the ball from outside the zone or while "diving" into it i.e. players can land in the zone as long as they have released the ball before entering the zone.

The game is fast and high-scoring; body contact is permitted by the defenders trying to stop the attackers from approaching the goal. In handling the ball, players are subject to the following restrictions:

  • After receiving the ball, players can pass, keep possession, or shoot the ball.
  • If possessing the ball, players must dribble (similar to in basketball), or can take up to three steps for up to three seconds at a time without dribbling.
  • No attacking or defending players other than the defending goalkeeper are allowed to touch the floor of the goal area (within six metres of the goal). A shot or pass in the goal area is valid if completed before touching the floor.
  • Goalkeepers are allowed outside the goal area, but are not allowed to cross the goal area boundary with the ball in their hands.
  • The ball may not be passed back to the goalkeeper when they are positioned in the goal area.

Try out handball today; follow this link to find your nearest club http://www.englandhandball.com/

Treat of the Week- Snack without the guilt!

Blueberry Oatmeal Banana blender muffins

For some guilt free snacking!


1 cup reduced fat (2%) plain Greek yogurt

3 Tbsp of honey

2 large very ripe bananas cut into chunks

2 large eggs

½ tsp. pure vanilla extract

2 cups rolled oats

1½ tsp. baking powder

½ tsp. baking soda

½ tsp. sea salt or Himalayan salt

2 cups fresh or frozen blueberries

⅔ cup chopped raw walnuts


1) Preheat oven to 170 degrees C.

2) Prepare 12 muffin cups by lining with muffin papers or lightly coating with spray.

3) Place yogurt, honey, bananas, eggs, extract, oats, baking powder, baking soda, and salt in blender (or food processor); cover. Blend until smooth, scraping once or twice, as needed.

4) Gently fold in blueberries and walnuts.

5) Evenly divide batter among prepared muffin cups.

6) Bake 20 to 25 minutes, or until knife inserted into the centre comes out clean.

7) Transfer muffins to rack; cool and then enjoy!

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