Sutton Royals Netball Club 18-19

Sutton Royals NC did their last fitness session before their summer break tonight. So I tried to give them something they could take away with them.

Not sweets though!

Instead I produced a routine that used minimal kit they could do to keep fit over the summer break, and here it is:

5 groups of 3 exercises done back to back for 45 seconds each then rest for 1 minute and repeat.

1st Combo

Squat Curl and Press
Press Ups
Lying Triceps Extensions

Rest 1 min repeat once

2nd Combo

Reverse Lunge with opposite rotation
Curls
Shoulder Press

Rest 1 min repeat once

3rd Combo

RDL (Romanian Deadlift)
Bridge to Pull Over
Narrow Press Ups

Rest 1 min repeat once

4th Combo

Wide Squat
Foot Fire
Prone Cobra

Rest 1 min repeat once

Last Combo

Mountain Climbers
Supermans
Crunches

Rest 1 min repeat once

The routine takes about 35 minutes to complete and done once or twice a week will bring you back fresh but fit for the new season.

Weights can be replaced with filled water or pop bottles (1 ltr of water is equal to 1 kg). Under 10’s use 2 – 4 Kg, 10 to 16 try 4 – 8 Kg and adults give 8 – 12 Kg a go.

Enjoy girls! It’s been great working with you all as your Strength and Conditioning Coach over the year.

Can You Save a Turtle?

Can You Save A Turtle?

It’s easy sometimes to believe that doing one small thing won’t make much of a difference. But when we understand the bigger picture, one seemingly insignificant action can make a massive difference. Whether it is starting with getting one pushup or chin up or an improvement of one rep on a Challenge, small changes lead to big things. Today’s story is a reminder that your actions hold bigger implications and lead bigger ripples than you might think.

Entrepreneur and prominent environmentalist, Sir Richard Branson, recently shared a story on about a local businessman and turtle advocate from the British Virgin Islands.

One day, when he was coming in from a tour, the businessman noticed that a fisherman had caught a beautiful hawksbill sea turtle.

Without hesitating, he purchased the turtle (which was otherwise destined for someone’s soup bowl) for $50 and released it back into the sea.

It may only be one turtle that he was saving, but the man had reckoned that this one turtle has the opportunity to lay hundreds of eggs over the course of its life, possibly making it a key contributor to the saving of this critically endangered and remarkable species.

One smile. One word of encouragement. One generous act. One moment of kindness.

Any of those could change your life and the lives of others. You don’t know where it will end, but you can be assured that one small action rarely ends just there.

So, what small thing are you going to do today that has the potential to make a lasting difference in the world around you?