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Quality family activities that you and the kids activities are a great way to live a healthy, happy lifestyle. Use the seasonal change of Fall to introduce some fun new activities to get the kids excited about exercise, teens willing to participate and adults ready to move!

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Best Nutrition For A Runner

Running takes physical and mental strength, to enhance your ability and get more out of yourself there are several key things you can do as part of your regular schedule. One of the biggest areas, and often the most daunting for people, is a diet plan. Your diet plan should be customized for you and take into consideration any other strenuous activities you do throughout the day.

Here’s a guide to planning a better diet to help you improve your running.

Roughly the right balance is:

Carbohydrates 60%

Protein 20%

Fat 20%

Whilst you are still figuring out your perfect balance these are some top tips to try

Keep it fresh - having variation can help you figure out what works best and what you most look forward to eating/drinking. This could include adding new ingredients or preparing meals in different ways.

There are lots of free access recipe online so whilst paid materials such as magazines and books can be useful they are not essential. You can easily get to grips with different cooking tactics and meal plans without investing anything but time. 

Don’t forget to treat yourself! We all enjoy a fun snack sometimes and that’s completely okay. Don’t feel as though you have to stick to a strict diet every day of the week as that will ultimately leave you feeling unmotivated to continue. 

DAILY MEALS 

Breakfast -

Make sure you start your day with energy and choose something that will fill you up and get you motivated for the rest of the day. 

Oatmeal is a carb-rich and tasty option that can be modified to your liking; you can add fruit, jams, honey, etc. Or try a classic runners favourite is a toasted bagel with peanut butter! Whilst carbs first thing might feel heavy these slow-release energy will help fuel your morning workout. 

There are many different things you can do with breakfast to keep it interesting from nutritious cereals, fresh fruits, yoghurts or eggs served in a variety of ways. If you start to get bored of your breakfast routine mix it up! It doesn’t always have to be the perfect measured balanced, just make sure you are energised properly for the day and enjoy the taste!

Do you enjoy a morning coffee? Great! There’s no need to cut that out of your diet. The caffeine will stimulate your body first thing, accelerate the body’s ability to burn fat and help aid the recovery process. Of course, this isn’t essential but if you are already drinking it then feel free to continue. 

Lunch - 

From lunchtime onwards, it’s time to start thinking about getting some protein into your diet. There are obvious examples of protein such as chicken and red meat however do your research and you’ll be surprised at the variety of high protein foods that are available. Things like beans, nuts and vegetables all contain protein so even if you aren’t a meat-eater you’ll still have plenty of meal options to increase your protein intake. 

Salads are a great, healthy way to fuel yourself at lunch and you can add so many different things to make them more enjoyable; fish, meat, cheese, lentils, hummus, etc all go great in a salad. Although we know salads aren’t for everyone, these fillers will also be great on a jacket potato or you could make a sandwich with cheese, meat, fish or any other protein-rich foods that you fancy. 

Whatever you decide to go with make sure you continue to mix it up, try new combinations and experiment. Some easy substitutions we suggest as a starting point are beetroot instead of cheese or celery instead of cucumber.

Dinner -

Similarly to lunch protein should again be part of your dinner. The protein should make up the majority of your portion but it is also worthwhile adding in carbs such as pasta, rice, couscous, potatoes and noodles. Don’t forget to go to town with the vegetables, can use different types, different seasonings, preparation methods and lots of other tactics in order to keep it interesting and try a variety of different flavours. 

Desserts aren’t something to indulge in every day but if you are looking for good options go for fresh fruit low-fat yoghurt or even a small portion of something sweeter like ice cream or trifle. 

Thanks for reading, and stay active! If you enjoyed this please be sure to rate the article. Looking for a diet plan catered for a different sport? Let us know in the comments below and we’ll help you create one. 

Charlotte

Team SPORFORYA

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How to throw the perfect party when your team loses

After parties and social events are often the times where a sports teams bond the most. Celebrating a victory comes easily and the after-party vibes aren’t hard to get right, however, trying to host a social event after a team loss is hard, often the mood is killed and players understandable aren’t in the mood to party. If you are hosting an event after a game and what it to go well regardless of the outcome here are some failproof ways you can still have a good time.

Plan Games

People might not have the motivation to socialise naturally so planning some fun games (alcoholic or non-alcoholic) could be a great way create an enjoyable atmosphere. The games should be simple to play and need minimal equipment to ensure all guests are able to play without needing to understand complex rules — the easier it is the more likely everyone is to join in.

The games could be sports related, card games, classic party games or anything else you think the team would find enjoyable. Some of our favourite party games include;

Would you rather

Heads up

Two truths, one lie

Musical chairs

Charades

All of these games can easily be adapted into drinking games if you are over 21 and are planning to have alcohol at the event.

Allow Plus 1s

Whilst you might want to keep it to just the team allowing members to bring a plus 1 brings new people into the group and with them will come more energy and positive party vibes. This is especially great if the team has had a particularly bad lose as the plus 1s wont be suffering from those same negative emotions. Just make sure you know who’s attending in advance if you are serving food — you wouldn’t want anyone to go hungry as that would be a mood killer.

You could even make plus 1s part of the theme to add a little fun to the evening, for example a men’s team could have a ‘lads and Dads’ theme so the team bring along their dads to the event. Or if you want to keep it more open you could have a duos costume theme so everyone coming will dress up as a duo with their plus 1 — think Mario and Luigi, Bert and Ernie, Hannah Montana and Lola Luftnagle or any other classic duo.

Celebrate the success the team did have

Don’t write off a lost game as a complete failure, there are always some positives to see and they should still be celebrated at post-match celebrations. If you pick a player of the match or similar make sure you still recognise that teammate who did a good job even when the match got tough. Keeping up the post-match traditions is a great way to remind yourself and the rest of the team of all the things they enjoy about the sport.

Be positive!

For many adult players the social aspect of sports it what draws them to a team and therefore the outcome of the match might not be the main reason they participate. Because of this the mood at your event might not be completely ruined after a lost game so make sure you go in with a positive attitude and optimistic mindset — after all if the host is having a bad time it’s likely so is everyone else!

I hope you’ve enjoyed this edition of Sporty Club! We want to keep bringing you great content so make sure you rate this article highly if you’ve enjoyed it. If you’ve got any suggestions or ideas for future posts leave them in the comments below.

Thanks for reading,

Charlotte

(team SPORFORYA)

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Our tips edition aims to help you build skills in a variety of sports and fitness activity. Several topics have been covered already so if you’re interested in running, cheerleading, bodybuilding and more, make sure you check out previous editions of SPORFORYA Tips. flexibility is the theme of this post and it’s something that can be applied to many different sports including dance, yoga and gymnastics. If flexibility isn’t your strong point or is an area you would like to improve keep reading for 4 handy tips!

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Playing sports has several health benefits, such as a fresh mind, a healthy body, and an active lifestyle. Apart from these, sports are an excellent way to enlist better balance and improve coordination as well. Some sports are better than others for improving your hand-eye coordination. They enable you to focus on the current task and trick your mind for better alignment. It is an important skill for everyday life and lack of it can interfere with routine activities. If you are looking for fun sports to help you, then you are on the right page. We have three of the most amazing sports that you can play right here in Southern California and improve your coordination.

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Hi guys, and welcome to the 6th Edition of SPORFORYA5! This week we are committed to staying active. This is why we have a round-up of the 5 places that will keep you on the move amidst the lockdown. Some of these places are planning on opening their facilities with full safety procedures in place. They are all set to welcome you with open arms to keep your body moving. Others are coping up with the lockdown by offering one on one online sessions!

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Running is one of the best forms of physical activity out there. It pushes you to engage your entire body in a full-blown workout, which is excellent for your muscles. While running, you are essentially exerting force from your backside so that your body can be in movement.

Even though freestyle running is a good form of exercise to include in your daily routine, it is important to be careful with your form and stamina. These two things are the main building blocks behind a successful running session.