Squash news from the Bartley household...... Emma has been selected to represent England in the forthcoming 5 nations championships being held in Dublin next month. Emma is one of only two girls selected to play in the Under 15 team and will face players from Scotland, Ireland, Wales and France and is her 4th England cap. Not bad for her age of 14. Thanks to Paul Devine and Alan Boyden for their fantastic support.
She also played in the Essex Open this weekend, playing up two age groups in the Under 19 competition. Emma came runner up and can have another 4 cracks at winning that particular title!!
Little brother Matthew played up an age group in the Under 15 bots, he played very mature squash with a great attitude, knocked out the number 1 seed and finished runner up to a boy nearly 3 years older. Keep up the great work Matt.
Add purpose to your swim sessions
What do you think about when you swim? Perhaps it’s those things you could be doing instead or whether you’ve got time for a few more lengths of the pool. Maybe you sing songs or think about what you are going to eat later..!
If you want to become a more efficient swimmer and get more out of your swimming, actively thinking about your swimming may be a better approach than trying to distract yourself or letting your thoughts wander. You can do even better by planning what you’re going to think about and focusing on specific goals in your swimming.
Here are some suggestions for points you could incorporate into your next swim.
· Focus on holding a streamlined position off the wall after each turn.
· Keep head low when turning to breathe.
· Aim to do a few more lengths
· Alternate the speed you swim
· Drive your kick from your hips, not your knees.
· Hold your core tight throughout the stroke for better streamlining and connection between your arms and feet.
The list could go on, and you should make your own. For most of us it’s impossible to focus on more than one or two points at a time.
As a bonus, you may find having something specific to focus on makes your swimming more enjoyable and possibly easier as well.
Hello everyone, welcome to April and this month my article is slightly different. As part of my new Clinic I offer nutritional advice to boost and maintain hormone health that is essential for women who are suffering the myriad of symptoms of peri-menopause, it’s also beneficial for post-menopausal women too. Nutrition, health and wellness are so important to keep our heart, bones, muscles and brain strong and healthy.
It’s vital we eat a wholefood diet made up of the right nutritious foods that are lower in salt, trans-fats and refined sugar. One of the things I’ve noticed is the amount of sugar in breakfast cereals so as breakfast is the King of meals, here you’ll find my own recipe for homemade granola. It’s simple and quick to make yet so delicious and healthy – no refined sugar and you can be in charge of how much natural sweetener you use too.
* 2 ½ cups of oats (you can choose wheat free, or alternatively try buckwheat flakes or quinoa flakes)
* 1 cup pecans
* 1 cup almonds
* 1 cup hazel nuts
* ½ cup flax seeds
* 1 cup pumpkin seeds
* 1 cup sunflower seeds
* ½ cup chia seeds
* 1 cup raisins
* 1 cup dried cranberries
* 4 tablespoons coconut oil
* 3 tablespoons maple syrup or argave (I use light argarve as it’s easier to combine & cheaper if on a budget)
* 3 teaspoons cinnamon - optional
Partially crush or whizz the almonds, hazel and pecan nuts in a blender or keep them whole
Combine the dry ingredients except the raisins and cranberries
Melt the maple syrup/argave and coconut oil in a saucepan. Add in the cinnamon if you choose
Mix the wet ingredients into the dry ingredients so that it’s mixed together well. Place onto a baking tray and cook on 180 degrees for 30 minutes. Taking the mixture out regularly to stir and toast new areas. I usually test every 10 mins so it doesn’t burn, but your oven may be more heat consistent than mine
Stir in the raisins and cranberries when the mixture is cool.
Serve with natural/Greek yoghurt, nut milk or kefi. You can also use some blueberries/banana or strawberries for a slight change. Enjoy!
My website is www.delglynclinic.co.uk where you’ll find yet more quick, easy and deliciously healthy recipe ideas or join me on FB where I post regularly about peri-menopause health including recipes, research and general advice.
See you next month
MHHC kindly let me host a charity squash tournament and we raised a massive £175!
Thank you to all who came to play/support and of course thank you for your donations.
Well done Will on winning the charity vase and BHF badge - bought from British Heart Foundation of course!
ONLY a few days till race!
Go the extra length this February towards a healthier future
Swim 22 miles – the width of the English Channel – in 12 weeks.
It’s time to take the plunge! You’ll be taking extra lengths towards a healthier you, whilst making great waves for people living with diabetes.
Between 22 February and 22 May, take on the swimming challenge of the year. Swim the equivalent of the English Channel in your local pool while getting sponsored for every length. You'll cover an incredible 22 miles at your own pace and in your own time. You will feel the swimming benefits, while developing healthy habits and fighting diabetes.
Diabetes UK is the charity leading the fight against the most devastating and fastest growing health crisis of our time, creating a world where diabetes can do no harm. Its a fight that involves all of us sharing knowledge and taking diabetes on together.
This disease has impacted on the lives of several of my friends. In particular I am undertaking this swim to raise money and awareness in the memory of a wonderful young man, Tommy Green aged 21yrs, who is no longer with us due to this disease. If you feel so inclined please make a donation.