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Extreme Sports Performance | Hot Stuff
2058
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Hot Stuff

Thoughts of the week

“Hot stuff”

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When it is extremely warm it can be hard to cope, making everyday tasks a lot harder as well as exercising, training and participating in sport!

  • Main risks of hot weather
    • Dehydration – Body looses more fluids than it takes in
      • Signs
        • Thirst
        • Dark, strong smelling urine
        • Dizziness
        • Tiredness
        • Dry mouth
        • Not going to the toilet as often as normal
      • Tips
        • Keep fluids near you all day
        • Drink little and often
        • Check the colour of your urine when going to the toilet
        • Prioritise water, but squash, fresh fruit juice and herbal teas are also good choices
        • Avoid highly caffeinated drinks and alcohol
        • If very dehydrated use an electrolyte tablet or oral rehydration sachet
    • Overheating – Body becomes a lot hotter than normal
      • Signs
        • Tingling skin
        • Weakness and fatigue
        • Nausea
        • Higher or lower heart rate compared to normal
        • Dizziness
        • Sweating more or less than usual
      • Tips
        • Keep as well hydrated as possible by following above tips
        • Control your body temperate as well as possible
        • Making the most of cold showers throughout the day
        • Wearing appropriate clothing of light synthetic fabrics like nylon or polyester
        • Exercise in the morning or evening when it’s cooler
        • Standing in the shade when possible outside
        • Setting the air conditioning low when indoors
        • Sitting with your hands and/or feet on a bowl of cold water for 5-10mins
    • Heat exhaustion and heat stroke – Heat stroke is the body’s response to an excessive loss of water and salt contained in sweat. Heat exhaustion is when the body has overheated, usually as a result of prolonged exposure to or physical exertion in high temperatures.
      • Signs
        • Headache
        • Dizziness and confusion
        • Loss of appetite
        • Nausea
        • Excessive sweating and clammy skin
        • Arm, leg and stomach cramps
        • Increase breathing and pulse rate
        • High temperature above 38C
        • Intense thirst
      • Tips
        • Get to a cooler place asap
        • Lie down and raise feet slightly
        • Start rehydrating with water or sports drinks
        • Cool with cold water, fans and/or cold pack around neck or under armpits
        • Loosen tight clothing
        • Avoid alcohol
        • Avoid intense exercise

Make sure you look after yourself by being aware of the above signs and putting into practice some of the tips to make sure you stay healthy and cool…

Exercise of the week

Dynamic | Strength | Olympic Lift  | Snatch | Hang | Split Stance Finish | Weighted Bar

Find out more about this program here

Recipe of the week

Prawn & lemongrass fishcake w. white cabbage, carrot & radish salad

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  • Add garlic, ginger, lemongrass, spring onion, chilli, coriander together with extra virgin olive oil into a food processor until well blended.
  • Then add prawns, fish sauce, salt, pepper, fresh lime or lemon juice & an egg, pulsing into a smooth paste. Cool in fridge for 10-15mins.
  • Shape into cake size mounds, place on foil lined baking tray, drizzle with olive oil, sprinkle & w. breadcrumbs of choice.
  • Cook in oven on a medium-high heat for 20-25mins, turning half way through.
  • Roughly chop white cabbage in to thin bite size pieces.
  • Dice radish into thin bite size slices.
  • Peel & shave carrot in to long thing spirals.
  • Rinse cabbage, raddish & carrot then leave to drain.
  • For dressing combine together extra virgin olive oil, squeeze of fresh lime juice, splash of rice vinegar, drizzle of honey, third of a teaspoon of finely chop garlic, sprinkle of salt, dash or pepper & a pinch of chilli powder. Mix well.
  • Combine salad ingredients together in a bowl, add dressing then toss well.
  • When fish cake is cooked through, remove from oven, place on top of salad & serve as in picture.

Find out more about our nutrition plans here

Training song of the week

Conveyor belt – Riviera

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