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Personal alllleeyy P ersona Tr M ’ a l T ain O’M rai i n i O sn n i

Table of Contents Page 2-3

terview with n i e Match report from Corofin Vs St. siv Sports nutr leadi u l ition ng y Brigids in the AIB Connacht Club xc a w l E ist SFC Final, Star player profile.

Ga Page 3-4 Interview with Brian Walsh, leading performance nutritionist and sample game day meal plans.

Page 5-7 Mobility and Flexibility exercises and how to execute them correctly for optimal performance and recovery.

Page 7 HIIT workouts of the month!

Page 8 Get involved with the salthill 5’s !! Details inside! It is an event not to be missed.

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Volume Volume 6, 6, January January 2017 2017

OO isis ieran Fitzgerald became the first Galway player to start and win 11 county finals as Corofin ran out easy winners in the Galway SFC decider.

Nine points from Jason Leonard and two each from Micheal Lundy, Ian Burke and Michael Farragher saw Corofin ease to their 18th senior crown and their eighth in the last 11 years.

The loss of Gary Sice due to a hamstring injury was softened by the return of Lundy for his first start since he returned from America, and the Galway senior was off the mark after 25 seconds.

Ian Burke and Michael Farragher soon joined him on the scoresheet as Corofin raced into a 0-3 to 0-0 lead after as many minutes, but with Sean Armstrong in inspirational form at the other end Salthill-Knocknacarra kept in touch.

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Person allleey y Personaall Tr M ’ l a O Train n O’M ain in i

Star Player Profile Michael Lundy

Armstrong kicked four points before the break and Tadhg Haran added one from a free, but Corofin also had Leonard to rely on, and he landed five before the interval as Corfin were well worth their 0-11 to 0-5 lead at the midway point.

“Sean Armstrong in

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inspirational form

Date of birth: 07/10/1988

at the other end”

Height: 5 foot 10 inches Weight: 12st 7lbs

alway minor start Robert Finnerty had done well from open play in the opening half, but it wasn’t until the 35th minute that he kicked his first point – a free – that trimmed Corofin’s lead to five.

After a brilliant score from Armstrong was added to by a pair of frees from Finnerty, Salthill were only three points behind, but at the other end Leonard continued to add to his personal tally.

Points number seven and eight arrived for Leonard as he extended the lead to five again, and once wing-back Kieran Molloy pointed there was no way back for Salthill-Knocknacarra.

Scorers for Corofin: J Leonard 0-9 (4f), M Lundy, M Farragher, I Burke 0-2 each, K Molloy 0-1.

Scorers for Salthill-Knocknacarra: S Armstrong 0-6 (2f), R Finnerty 0-4 (3f), T Haran 0-1 (1f).

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Inter County Debut: 12/4/2010 vs Roscommon, FBD league in Pierce Stadium.

Best GAA Memory: Winning the Senior AllIreland club championship with Corofin in 2011 Favourite player: Padraig Joyce

Volume Volume 6, January 6, January 20172017

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Person allleey y Personaall Tr M ’ l a O Train n O’M ain in i

Your cell phone could curb the intensity of your workout Want to get every perk possible from your power walk? Turn off your cell phone, advises Michael Rebold, Ph.D., assistant professor of integrative exercise science at Hiram College.

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n two recent studies published by Computers in Human Behavior and Performance Enhancement & Health, Rebold and researchers from Bloomsburg University of Pennsylvania revealed that talking or texting on a cell phone during exercise will lower the intensity of a workout and also affect balance.The latest of these studies, The impact of different cell phone functions and their effects on postural stability, published Dec. 2, 2016, shows that cell phone texting and talking can have a negative effect on one's balance during everyday activities. This is the first known study to examine the effects of cell phone use on postural

"If you're talking or texting on your cell phone while you're putting in your daily steps, your attention is divided by the two tasks and that can disrupt your postural stability, and therefore, possibly predispose individuals to other greater inherent risks such as falls and musculoskeletal injuries," Rebold says.

The study, which examined 45 college students, showed that cell phone texting during exercise significantly impacts postural stability -- by 45 percent -- when compared to no cell phone use. The investigation also revealed that talking on a cell phone while exercising reduces postural stability by 19 percent. Listening to music on a cell phone, on the other hand, has no notable impact on postural stability during exercise, the study showed.

So next time you trot on the treadmill, go ahead -turn on the tunes.

Eat Hot peppers for longer life!!

Like spicy food? If so, you might live longer, say researchers at the Larner College of Medicine at the University of Vermont, who found that consumption of hot red chili peppers is associated with a 13 percent reduction in total mortality -primarily in deaths due to heart disease or stroke -- in a large prospective study.

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Using National Health and Nutritional Examination Survey (NHANES) III data collected from more than 16,000 Americans who were followed for up to 23 years, medical student Mustafa Chopan '17 and Professor of Medicine Benjamin Littenberg, M.D., examined the baseline characteristics of the participants according to hot red chili pepper consumption. They found that consumers of hot red chili peppers tended to be

"younger, male, white, Mexican-American, married, and to smoke cigarettes, drink alcohol, and consume more vegetables and meats . . . had lower HDLcholesterol, lower income, and less education,"

in comparison to participants who did not consume red chili peppers. They examined data from a median follow-up of 18.9 years and observed the number of deaths and then analyzed specific causes of death.

Volume Volume 6, 6, January January 2017 2017

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By Oisin O’Malley

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Interview with leading sports Nutritionist

Person allleey y Personaall Tr M ’ l a O Train n O’M ain in i

Oisin: Is there any difference in nutrition for a gym based session as apposed to a sprint session on the pitch?

Brian: I do think there is a little difference as you do not tap into muscle stores as much with sprint workouts. Recovery is still important, you wouldn't need as much calories but still important to have some carbs and protein post workout.

Oisin: Do you think that manipulating nutritional intake throughout the year is necessary for example increasing calories as intensity of training increases?

Brian Walsh, Sports Nutritionist Oisin: Hi Brian, Thanks for taking the time to talk to us today. The first question I have is in relation to recovery. What should athletes be doing to get the most Out of their pre, during and post workout nutrition?

Brian: Hi Oisin. Yes great question! Nutrition is a major factor for improved performance and a lot of athletes are still under the impression that you only grow in the gym. I find pre workout nutrition very important. Essentially what you are trying to do is give the body as much energy as possible for the game. This means consuming a meal with a ratio of 2:1 carbs to protein is sufficient, so for every 2 grams of carbs your consuming 1 gram of protein.

With regards intra workout nutrition. If the event is longer than 1 hour it would be important to consume a carbohydrate sports drink as you will have tapped into the majority of your energy stores.

Brian: Absolutely. Training and nutrition go hand in hand, if once changes so should the other. If an athlete is in a strength phase he needs to match his input and output of calories where as if an athlete needs to lose body fat he needs to be in a calorie deficit.

Oisin: What advice do you give athletes that want the golden formula, to lose body fat and gain muscle at the same time?

Brian: This is always an interesting one. The focus should be to still keep protein relatively high, have the majority of carbs coming from veg and focus on keeping carbohydrate intake limited to around training times. Water is also quite important, green and black tea.

Oisin: Brian thanks so much for taking the time out of your busy schedule to talk to us today.

Brian: No bother Oisin

And finally, post workout nutrition is very important for the recovery process. This should again include high carb and protein in the ratio of 4:1 2:1.Chocolate milk is a great one for post workout.

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Volume Volume 6, 6, January January 2017 2017

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Below are some essential mobility exercises for athletes The next 2 pages will contain mobility exercises essential for pre workout warm ups.

Trunk Twist

Stand tall with good posture. Have your feet slightly wider than hip-width apart, knees slightly bent, hands resting on hips. Keeping your spine long and your hips facing forward, turn smoothly and slowly round to one side, then the other. Repeat the sequence sixteen times, breathing easily throughout the movement.

Half Squat Stand tall with good posture holding your hands out in front of you for balance.

Now bend at the knees until your thighs are parallel with the floor. Keep your back long throughout the movement, and look straight ahead. Make sure that your knees always point in the same direction as your toes. Once at your lowest point, fully straighten your legs to return to your starting position. Repeat the exercise sixteen times with a smooth, controlled rhythm. Breathe in as you descend, and out as you rise.

Lying Quad Stretch

Lie face down on the floor, resting your forehead on your right hand. Press your hips firmly into the floor and bring your left foot up towards your buttocks, easing it closer to them with your right hand. You will feel the stretch along the front of the thigh. Repeat on the other side, breathing easily throughout the exercise. Perform 3 to 6 stretches and hold each stretch for 5 to 10 seconds.

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Kneel on a mat or towel with one leg flexed in front of you as illustrated - your weight should be evenly distributed so that your position is stable, although you can use your hands at either side of your body for extra support.

Note that the knee at the front leg is positioned directly over the front foot. From this position and keeping your spine long and shoulders down, push your hips forward. You may find that you have to take your rear knee further back before you can feel the stretch along the front of this thigh. Repeat on the other side, breathing easily throughout the exercise. Perform 3 to 6 stretches and hold each stretch for 5 to 10 seconds.

Kneeling Hip Flexor

Front of trunk stretch Lie down on the floor, fully outstretched. Slide your arms to the sides of your body for support, and ease your chest off the floor, keeping your spine long and your hips firmly pressed into the ground. You will feel the stretch in the front of the trunk Breathe easily through out the exercise. Perform 3 to 6 stretches and hold each stretch for 5 to 10 seconds.

Hip and thigh stretch Stand tall with good posture in front of a firm chair or stool. Raise one foot up on to the chair back easing your body towards this foot so that chest and thigh come closer together. Rest your hands loosely on the raised knee and keep your spine and back leg straight and your shoulders down away from your ears. Ease as far forward as possible and hold your position. You will feel the stretch along the front of the thigh of the extended leg, and along the back of the thigh of the raised leg. Repeat on the other side, breathing easily throughout. Perform 3 to 6 stretches and hold each stretch for 5 to 10 seconds.

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Touch Toes - 15 reps (Touch toes quickly, come right back up and repeat) Lunges - 10 reps/leg Side Lunges - 10 reps each direction Butt Kicks - 25 yards High Knees - 25 yards Arm Circles - 20 reps Trunk Twists - 20 reps Side Bends - 20 reps

x2

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Join us for the Salthill Devon National 5 a sides Registration Opens on the 3rd of April Price per team: €300 Saturday 14th of July @ 11am Top prize for the winning team of €1000 cash prize.

Biggest 5 a side tournament in Ireland

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Volume 6, January 2017

Reference List Mackenzie, Brian. "General Mobility Exercises". Brianmac.co.uk. N.p., 2017. Web. 15 Jan. 2017. “Your Cell Phone Could Curb The Intensity Of Your Workout: New Study Shows Cell Phones And Calisthenics Don't Often Mix". ScienceDaily. N.p., 2017. Web. 19 Jan. 2017 "Eat Hot Peppers For A Longer Life?". ScienceDaily. N.p., 2017. Web. 15 Jan. 2017.

"An Interview With Dietitian & Sports Nutritionist, Christopher Mohr - All About Nutrition!". Bodybuilding.com. N.p., 2017. Web. 14 Jan. 2017.