Stay at Home Exercise Guide

Athletic Development

14 DAY STAY AT HOME GUIDE Marlborough College

@Mcol_SandC

DAY 1. At Home Guide

DAY – 1 QUOTE OF THE DAY “Without self discipline, success is impossible, period” ‘Lou Holtz’

Mindfulness Mobility & Movement

Can you find the words?

As Dr Kelly Starrett says, we should all be able to perform basic maintenance on ourselves. We CAN: Brush our teeth, wash our hair…

But CAN WE? Fix our body when it’s hurting? Move in a way that helps protect our musculature?

These next 14 day’s we will give you movements that will help keep your body moving in the confines of your own home.

You daily goal is to achieve at least 5,000 steps.

Foot Health: Find any hard ball and place under your foot. Apply pressure and work side to side – up and down into areas of tightness. Spend 5 minutes on each side.

Nutrition

It is very important during these times at home, that you continue to eat healthily!

Incorporate plenty of good quality/nutritiously dense food in your diet: - Colourful Vegetables & Fruit (as local as possible to retain their nutrient value) - Healthy Protein Sources - Vegetable protein like pulses, protein containing grains like wild rice/ quinoa (tri-coloured contain extra anti-oxidants), lean meats (can be refrigerated or frozen), dairy.

- ‘Good Fats’ - oily fish (mackerel, salmon non farmed), nuts, seeds, pulses etc.

- Healthy Sources of Carbohydrates - oats, granola, wholemeal/.wheat bread & rice etc.)

www.marlboroughcollege.org

Recovery Active Recovery – 15 – 20 mins of low intensity exercise (e.g. light cycle, short walk)

@Mcol_SandC

DAY 2. At Home Guide

DAY – 2 QUOTE OF THE DAY

“A Smooth Sea never made a Skilled Sailor”

Mindfulness Tense & Release Muscle Relaxation

Mobility & Movement In the words of Albert Einstein, Nothing happens until something moves.

Day 2 we are working on our calf’s.

Similar to our feet our calf’s are in use everyday and take a beating.

These stretches will help to restore normal calf length if done daily.

Please spend 2 mins on each side and repeat 2/3 times through.

Calf Health - Aim to push the heel into the floor - Lean your body forward to intensify the stretch *Stretches shouldn’t be painful

Nutrition Vitamin A & the Immune System

Vitamin A maintains the structure of the cells in the skin, respiratory tract and gut.

This forms a barrier and is your body’s first line of defence. If fighting infection was like a football game, vitamin A would be your forward line.

We also need vitamin A to help make antibodies which neutralise the pathogens that cause infection. This is like assigning more of your team to target an opposition player who has the ball, to prevent them scoring.

Vitamin A is found in oily fish, egg yolks, cheese, tofu, nuts, seeds, whole grains and legumes.

www.marlboroughcollege.org

Firstly, make sure you are seated or laying down comfortably on the floor •

• •

Starting at the feet, gently squeeze the muscles in feet by tightening them, then slowly releasing.

Next, squeeze the large muscle in your calves for 5 seconds, then gently release.

Continue moving up the body to each part. Breath gently & repeat as many times as you want.

Recovery

Power Naps (15-20mins) - Restore Alertness, promote learning & boost memory - Reduce Mental Fatigue, reduce stress & immune perturbations

@Mcol_SandC

DAY 3. At Home Guide

DAY – 3 QUOTE OF THE DAY “Hard work beats talent when talent doesn’t work hard” ‘Tim Notke’

Mindfulness Mobility & Movement ‘Movement is the universal language for personal freedom’ Today is all about being outdoors.

Spend 60 minutes outside doing some sort of activity, whether it be walking, running or cycling.

Find and select a ‘TEDTALK’ episode of interest to you and watch in full. www.ted.com

Being outside and moving has many benefits, some of which are -

Reduce stress Reduce Improve cardiovascular health Improve mental wellbeing

Get outside and give it a go.

Nutrition

Vitamin C & the Immune System

Vitamin C helps protect cells from oxidative stress. Vitamin C also helps clean up this cellular mess by producing specialised cells to mount an immune response, including neutrophils, lymphocytes and phagocytes.

Recovery Yoga

(10min Video)

- Improves Flexibility - Improves Focus - Reduced Stress - Improved Balance

So the role of vitamin C here is a bit like cleaning up the football ground after the game.

Good sources of vitamin C include oranges, lemons, limes, berries, kiwifruit, broccoli, tomatoes and capsicum.

www.marlboroughcollege.org

@Mcol_SandC

DAY 4. At Home Guide

DAY – 4 QUOTE OF THE DAY

Mindfulness Mobility & Movement ‘Don’t break your shin on a stool that’s not in your way’ The muscles in the front of our shin ‘Tibialis Anterior’ play an important role in moving our feet.

Some of you may have already experienced shin pain, whilst running or playing sport.

To keep the Tibialis Anterior healthy and moving properly, spend 5 minutes each side with a ball or roller working into the muscle focusing on any areas that might be tender or tight.

Nutrition Vitamin D & the Immune System

Vitamin D is essential for immunity, it helps destroy pathogens that cause infection. Although sun exposure allows the body to produce vitamin D, most people need just a few minutes outside most days.

Sources of Vitamin D include: eggs, fish and some milks and margarine brands may be fortified with Vitamin D (meaning extra has been added).

People with vitamin D deficiency may need supplements. A review of 25 studies found vitamin D supplements can help protect against acute respiratory infections, particularly among people who are deficient.

www.marlboroughcollege.org

Prepare a healthy meal and/or snack Have a go at preparing a nutritious home made snack /meal at home.

Try to use fresh ingredients & be creative !

Recovery Compression Clothing

- Reduction in muscle inflammation - Improvements in blood circulation - Aids in flushing blood toxins - Boosts psychological benefits

@Mcol_SandC

DAY 5. At Home Guide

DAY – 5 QUOTE OF THE DAY “An inch of movement is better than a mile of intention”

Mindset Write down a set of goals and daily intentions

Mobility & Movement Hamstring’s play a vital role in movement, especially bending your knee. Those of you who experience knee or back pain, this might be a good one for you.

Can you lie on your back and raise a leg straight leg past 90 degrees (Whilst other leg is out straight on the floor?

If not give the lying hamstring stretch a go.

Spend 3 x 2 mins stretching each side using a belt/bathrobe belt.

Nutrition

Try to include something: - Personal - Creative - Active - Social - Try something new

Recovery Improvements in Sleep Quality see a better recovery process allowing for muscle regeneration & repair. Increased time in Stage 3 & 4 allow for increased full body relaxation, allowing dreams.

Iron, Zinc, Selenium & the Immune System

1) Iron helps kill pathogens and also regulates enzyme reactions essential for immune cells to recognize and target pathogens.

2) Zinc helps maintain the integrity of the skin and mucous membranes.

3) Zinc and selenium also act as an antioxidant, reducing oxidative stress.

SOURCES: - Iron - meat, chicken and fish. Vegetarian sources include legumes, whole grains and iron-fortified foods - Zinc - oysters and other seafood, meat, chicken, dried beans and nuts.

- Selenium - Nuts (especially Brazil nuts), meat, cereals and mushrooms

www.marlboroughcollege.org

@Mcol_SandC

DAY 6. At Home Guide

DAY – 6 QUOTE OF THE DAY “There may be people that have more talent than you, but there's no one that works harder than you do” - Derek Jeter

Mindset

Mobility & Movement ‘Go play outside’

Listen to music!

Spend 30 minutes listening to music of your choice whilst completing an activity

Today is about you exploring different movements that you like doing.

Try and spend a minimum of 45 mins outside today doing things that make you feel good.

Some ideas: -

Gardening Mowing the Lawn Walking Cycling Kick a football

Great playlists for you can be found online: - Spotify - Apple Music - SoundCloud - YouTube

Recovery Foam Rolling

Nutrition Do ‘Diet’ Foods Actually Help?

Myth: Low-fat, low-carb, and artificially sweetened packaged foods make losing weight painless.

When you're tempted by a snack food that's labelled "light" or "low-fat," check the nutrition label. Look at how many calories are in a serving, then compare that number with the calories in a comparable product that's not making a label claim. - Release of tension in Some nutritious foods, such as fruits and vegetables, are naturally low in fat.

However, processed low-fat foods often contain a lot of sugar and other unhealthy ingredients.

www.marlboroughcollege.org

muscle body - Increases blood circulation removing toxins from muscles

@Mcol_SandC

DAY 7. At Home Guide

DAY – 7 QUOTE OF THE DAY “Declare your VISION, Then stand up and STEP FOREWARD towards it”

Mindset Mobility & Movement

Complete this crossword! (find and try 1-2 more)

‘Very few people changed the world by sitting on their couch’ The Couch Stretch!

One of my favourite stretches for targeting the anterior hip and quadriceps.

Your aim is to try and get your shin vertical and bum to ankle to feel the full affects of this stretch. However, start gentle and progress towards this.

Spend 2 minutes minimum each side and repeat 2/3 times.

Nutrition Fortified Cereal Is Your Friend

With the country in lockdown, finding the right food to purchase is key, especially when you are limiting travel to shops.

Fortified Cereal can be a great addition to your nutritional armory and here's why: >> TOP TIP:

Avoid cereals high in sugar & sodium. Choose 100% wholegrain options (whole bran/ wheat/ oat)

www.marlboroughcollege.org

Recovery - Long shelf life - Good source of carbohydrate to fuel your day / training - Quick & easy to make - Can be eaten as a snack or meal.

- Fortified with vitamins & minerals such as riboflavin, niacin, thiamine, iron and folic acid

Hot/Cold Showers (30s Each)

(not used as substitute)

@Mcol_SandC

DAY 8. At Home Guide

DAY – 8 QUOTE OF THE DAY “Its hard to beat a person that never gives up - Babe Ruth”

Mindset Read A Book!

Mobility & Movement ‘’Opportunity never sneaks up on those who straddle the fence of indecision’ Seated Straddle Stretch: Targets lower back, hamstrings, groin neck and hips.

-

Try and let your body relax forward, focus on breathing.

8 second breath count in and 8 second breath count out. Hold this position for 35 mins three times today to get the full benefits.

Sleep Quality Tips

Hygiene In and Around The Kitchen (Top 10 Tips):

www.marlboroughcollege.org

Better Sleep Better Concentration Boosts Brain Power

Recovery

Nutrition 1. Kitchen hygiene 101: Wash Your Hands!

2. Thoroughly Cook Foods 3. Correct Food Storage 4. Wipe Down Counter Tops 5. Food Hygiene Rules: Don’t Cross-Contaminate 6. Clean Your Chopping Board After Use 7. Use A Good Kitchen Bin 8. Either Keep It Hot or Cold 9. Keep The Fridge & Freezer Clean 10. Scrub Your Sink Daily

Read a book during the day in a quiet, peaceful place. & Try reading before bed, and avoid smart devices!

WHY?

Keeping good kitchen hygiene standards helps in preventing the growth and spread of bacteria, infections, bad odours, and illnesses

- < 30mins in a light free zone before sleep.

- Sleep in complete darkness.

- Limit Screen time before Sleep.

- Zero Caffeine past 4pm.

@Mcol_SandC

DAY 9. At Home Guide

DAY – 9 QUOTE OF THE DAY

Mindset Mobility & Movement

Clean Your Workspace and Room!

‘’Move in the morning before your brain figures out what its doing’

Use YouTube as tool to find a workout that suits your time demands.

Bring back the days of Mr Motivator

-

Organise your space Declutter your mind Tidy up

Recovery Nutrition COMPLEX CARBS

Choose whole grains for your bedtime snack: Popcorn, oatmeal, or whole-wheat crackers with nut butter.

A HANDFUL OF NUTS

Almonds and walnuts contain melatonin, which helps regulate your sleep by increase the hormone levels

COTTAGE CHEESE

Foods high in lean protein pack the amino acid tryptophan, which may increase serotonin levels (reduces insomnia).

BEDTIME TEA/ WARM MILK

- A nightly cup of tea/ warm milk can be a perfect relaxing ritual.

Chamomile, ginger, and peppermint are calming choices for bedtime

FRUITS

Tart cherry juice/ whole tart cherries contain lots of melatonin. Along with lots of fruit like bananas, pineapple, kiwis and oranges.

www.marlboroughcollege.org

Stretching

Spend 15-20 mins to release tension in; Hamstrings, Glutes, Quads, Hip Flexor, Lower Back.

3 Sets 60 secs Each side

@Mcol_SandC

DAY 10. At Home Guide

DAY – 10 QUOTE OF THE DAY “You miss 100% of the shots you don’t take” - Wayne Grezky

Mindset Mobility & Movement ‘’Don’t get yourself in a twist’

Listen to a podcast!

Find & Select an inspiring podcast that interests you.

Bretzel Stretch – Yes you heard that right!

This is a fantastic whole body stretch, that opens up your back and hips.

A great stretch to do everyday to loosen you up.

Complete 3/4 sets of 10 Rotations each Side Tips: - Start over towards the bent knee each time - Rotate round as far as you can keeping knee on the floor and bottom straight

Nutrition

Alternative Protein Sources:

EGGS - Nearly perfect proteins, have almost precise amounts of all the essential building blocks you need.

DAIRY - Look for low-fat options for your protein fix. Cottage cheese, yogurt, and low-fat cow’s milk are pumped with it!

Sit down & relax.

Or Listen whilst you are doing an activity at home

Recovery Post Workout Food

Replenish with Carbohydrates & Proteins Carbs 20g < 30 mins Protein 25g < 90 mins

SEEDS - Quinoa is a complete protein that has all nine essential amino acids. Chia and flaxseeds can go

into yogurt, cereal, smoothies, or oatmeal also.

SOY - Cubed tofu can be cooked and added to meals, or for a quick soy snack, steam a bag of edamame.

GREENS - Veggies like spinach and kale are an easy way to get a whole host of nutrients, including protein.

BEANS - Pick a bean, any bean, and you’ve got protein. They include bonuses: fibre, folate, antioxidants, and vitamins.

NUTS - Peanut butter is a no-brainer when it comes to easy protein for your daily diet. Add a spoonful to your oatmeal, or spread some on whole-grain crackers or fruit.

www.marlboroughcollege.org

@Mcol_SandC

DAY 11. At Home Guide

DAY – 11 QUOTE OF THE DAY

“LEARN to RESPOND not REACT” Mindset Mobility & Movement

Unplug & Talk to Someone!

‘Just one small positive thoughts in the morning can change your day’ Downward Dog Stretch

Another great whole body stretch, that works and targets all your muscles in you body. As it’s an active stretch, make sure you are squeezing all the muscles in your body.

Unplug from technology & social media.

Talk with your family, or a friend.

Try a day without technology!

Complete 3/4 sets of 10 x 10 Big Deep Breaths.

Nutrition Fuel For Work To Be Done A car requires gasoline to run, and you have a choice of gasoline grades to use depending on the performance you want out of your car. Likewise, your body requires fuel for energy, and just as there are different grades of gasoline, there are different types of foods to fuel your body.

The TIMING, TYPE, COMBINATION, and CONSISTENCY of foods you eat can influence your energy levels.

Eating three meals each day in addition to two or three between-meal snacks provides your body with adequate energy necessary for health. This eating style also reduces your tendency to overeat since you know that you will be fuelling your body again in a few hours.

www.marlboroughcollege.org

Recovery Hydration

Sip 500ml over 1 hour Post Exercise Replenish with 1+ Litre depending on sweat loss

@Mcol_SandC

DAY 12. At Home Guide

DAY – 12 QUOTE OF THE DAY

Mindset Mobility & Movement ‘’Even if a snake isn’t poisonous, it should pretend to be venomous’

Write a Brain Dump!

Grab a pen & paper Untangle your mind by writing down all your thoughts/ feelings that come to mind:

Cobra Stretch Mind map/ Bullet points/ diagram..

E.g.

- How you feel at the moment - Bad/Good habits you have - Personal & professional goals - Actions plans - Daily intentions - Aspirations & dreams - Things that are bothering you

Another great whole body stretch, that works and targets all your muscles in you body. As it’s an active stretch, make sure you are squeezing all the muscles in your body. *All stretches should be pain free.

Complete 3/4 sets of 10 x 10 Big Deep Breaths.

Recovery

Nutrition

Breathing Methods

Staying Hydrated:

Water has many functions in the body including regulating temperature, transporting nutrients and compounds in blood, removing waste products and helps lubrication of joints & shock absorption 1% dehydration (equivalent of 1% of body weight water loss) can have negative effects on mental and physical function, becoming more severe as dehydration worsens

HOW MUCH?

6-8 glasses of fluid per day. If the weather is hot or you are exercising you will need to drink more to replace fluids lost

Controlled breathing enhances respiratory systems efficiency Trial the Wim Hof Technique (YouTube)

You can get water from a wide variety of food – on average it’s estimated that food provides about 20% of your total fluid intake.

www.marlboroughcollege.org

@Mcol_SandC

DAY 13. At Home Guide

DAY – 13 QUOTE OF THE DAY “You’re in CONTROL! Take ACTION!”

Mindset Mobility & Movement

Emoji Film Quiz!

Can you guess all 60 films below?

‘’We’re essentially at the home stretch’

Lying T-Stretch

A stretch to focus on your shoulders to combat the demands of sitting. *All stretches should be pain free.

Complete 3/4 sets of 45 seconds each side

Recovery Nutrition Caffeine At Home – How Much Is Too Much?

Up to 400 milligrams (mg) of caffeine a day appears to be safe for most healthy adults. That's roughly the amount of caffeine in four cups of brewed coffee, 10 cans of cola or two "energy shot" drinks. Keep in mind that the actual caffeine content in beverages varies widely, especially among energy drinks.

Being at home each day during periods of isolation, may tempt you into more hot beverages. Try to keep track, as negatives effects can arise from overcaffeinating (e.g. poor sleep, headaches, irritability)

www.marlboroughcollege.org

Cold Water Immersion - Reduction in muscle inflammation - Improved Blood Circulation - Increased Lymphatic Drainage

@Mcol_SandC

DAY 14. At Home Guide

DAY – 14 QUOTE OF THE DAY

Mindset Mobility & Movement

Solve This Sudoku Puzzle!

'Freedom is nothing else but a chance to get better’ Pick your own Mobility and Movement

Hopefully these last 14 days has been insightful and you have educated yourself along the way.

Today, pick the movements you felt you had the most benefit from .

Hopefully you continue to keep these movements a staple in your day to day lift.

Nutrition Smoothies – Are They Actually Healthy?

You’ve packed into your blender all kinds of fresh, whole foods like strawberries, blueberries, mango, kale, and mint. What could be wrong?

Nothing, actually, until you turn on the blender!

For losing weight, there’s one major problem with smoothies – all smoothies. THEY’RE LIQUIDS. 1. However much you drink, it won’t count as more than one of your 5-a-day.

2. Having a massive smoothie for breakfast doesn’t mean you can just eat chips and cake for the rest of the day.

3. High in ‘free sugars’, natural fiber is pulverised and have less satiety.

4. You can quickly have too much of a good thing.

5. Drinking smoothies doesn’t mean you have a healthy, balanced diet.

www.marlboroughcollege.org

Recovery Spend as much time as you do on exercise, on recovery.

1:1 @Mcol_SandC