Exercise of the Week
Why do Wall Climbers?
Wall Climbers are a perfect way to keep your ab work out challenging and interesting. It is an intense workout for your abs but it also works your shoulders and your glutes. This is one of the more difficult ab workouts as it requires balance, however once it is mastered it can be an extremely effective workout.
How to do Wall Climbers:
1) Stand on your hands and knees with your feet at the base of the wall.
2) Put the soles of your feet on the wall and walk up the wall so that the only part of your body touching the ground is the palms of your hands.
3) Step by step walk your feet up the wall until your legs are straight
4) Once your legs are straight walk your feet back down the wall until your feet are touching the floor again.
5) Do as many reps as you can do until your arms are burning and you can no longer complete one full wall climb.
How can I make it harder?
- Once you have mastered the wall climb try and do more and more reps until exhaustion.
- Slow the exercise down so that it is controlled and only strength is what is moving your body and not the momentum of the movement.
- Try and do ten wall climbs in one go without stopping.
Treat of the Week- Snack without the guilt!
Pistachio, Apricot and Dark Chocolate Energy Bars
Have as a mid-morning snack for a boost of energy!
Olive oil, for greasing
75 g shelled pistachios
100 g mixed seeds
250 g rolled oats
8 Medjool dates
100 g dried apricots
50 g quality dark chocolate (70%)
100 ml maple syrup
4 tablespoons smooth almond butter
1) Preheat the oven to 180°C/350°F/gas 4. Grease and line a 20cm x 20cm square baking tin.
2) Chop the pistachios, then scatter over a baking sheet with the mixed seeds and oats, and roast for 20 minutes, or until golden and toasted, turning occasionally.
3) Meanwhile, destone and roughly tear the dates, and roughly chop the apricots and chocolate.
4) Place the maple syrup, almond butter, dates and 150ml of water in a small saucepan over a low heat. Gently heat for 10 minutes, mashing the dates with the back of your spoon, until you have a sticky sauce.
5) Tip the oats, seeds and pistachios into a large bowl along with the apricots and pour over the maple syrup mixture. Coat everything in the sticky sauce before gently folding through the dark chocolate.
6) Pour the mixture into the baking tin, using a back of a spoon to press into an even layer.
7) Bake for 15 to 20 minutes, or until golden, and then cut into portions and enjoy!
March Activity of the Month
Badminton can be a great aerobic workout, but the intensity is up to you, it can be energetic or a light workout.
Why play Badminton?
Depending on your opponent, badminton can be a full body workout that tests both your agility and your stamina. You can work hard in a game without realising as it is so enjoyable. The tactics make it a good all round work out for your brain as well, any lapse in concentration can mean that valuable points are lost. Your flexibility, balance and reaction speed is enhanced by all the twisting, turning, jumping and stretching. Hand to eye co-ordination is tested, as are your reflexes.
Badminton is a sociable game where you can go and hire a court out with friends. Cost to hire a court can vary across the country but generally it will set you back somewhere between £6 – £12 per hour and in some cases badminton court hire comes as part of a wider membership offer with Leisure Centre's membership benefits. Alternatively, you can just turn up and play at any of the No Strings sessions for just £3-£5 per session, with sessions lasting from one to three hours.
What is Badminton?
Badminton is a racket sport that involves hitting a shuttlecock over a net on indoor courts. Points are scored when the opponent is unable to return the shuttlecock before it hits the floor. For a beginner, badminton is a relatively low cost sport to start playing. If you want to buy your own equipment then you need to consider the racket and shuttles.
To find out more about badminton and the opportunities to play locally, visit this page: https://www.lrsport.org/sports/badminton