Pitch surface

When it comes to selecting your perfect pair of boots, the surface you usually play on is an important factor to bear in mind. If you’re playing on firm ground (i.e. natural grass), you’ll want boots with plastic studs. For soft ground, use ones with longer, metal studs which allow for deeper infiltration.

Those who play on artificial grass should purchase boots with short, hollow studs which provide better grip and therefore do not cause as much strain on your knees and ligaments. A boot with a rubber sole or just a pair of normal trainers can be used for indoor play, such as courts.

Your position

The position you typically play in will also determine the type of football boot you will want to select. If you’re a defender or goalkeeper, a strong and resilient pair of boots with good grip and which will protect your foot from injury during tackles is imperative. For wingers and strikers, a comfortable, light boot with good traction is recommended, so that you can pick up plenty of speed and easily dodge challengers.

Type of material

Football boots come in many different materials, so this is another aspect to consider when choosing your pair. Leather boots are generally softer, more long-lasting and durable than other boot materials and tend to mould well to the shape of the foot. However, the downsides are that their shape can stretch in the wet weather, whilst also taking longer to dry. They also tend to be more expensive.

Synthetic boots, on the other hand, are generally less costly, whilst the material is lighter and thinner. In addition, they are known for being comfortable and will usually require less maintenance than leather boots, which need special care.

Style and comfort

Perhaps the most important element is to find a pair of football boots that you are comfortable in, because if they don’t fit right, you simply won’t play to the best of your abilities. Similarly, you’ll want to invest in a pair of boots that you actually like the look of and are proud to play in.

It’s an age-old saying that if you look good, you feel good too – and this surely applies on the pitch as well. Luckily, football boots no longer need to look worn down and ugly, as there’s heaps of flashy options on the market for you to get your hands on these days. Just make sure you take care of them!

1. Client seated upright just hanging over the bed or chair, with their hands behind their back.
2. Client then asked to ‘slump’ flex upper part and lower part of spine this is followed by the next flexed forward.
3. Therapist then places hand upon their head (top of). Informing client exactly what they are doing.
4. Therapist then instructs client to perform knee extension (straighten leg) and bring the toes towards themselves (dorsiflexion.). Asking client if they feel any pain or discomfort.
5. If pain and discomfort increase during the ‘slump’ test (slumping part) then this would be considered positive.

Here Darren, our level 4 Sports Massage Tutor puts it into practice!

Within the sports massage the slump test is a vital component of a client assessment. In the Level 4 qualification you will learn many special tests that will aid with treatment planning. If you are interested in a career in the fitness industry, why not visit Body Aid Solutions today.

A “Stress Buster” Smoothie

The perfect armour against the winter season, this smoothie packs all the vitamins needed to protect against the snowy weather. While it is important to ensure that there is a healthy amount of fruit and vegetables in your smoothie, it is still vital to supply the body with energy. And, if you don’t have the time to make smoothies of your own, consider signing up for a weekend retreat with Prestige Boot Camp, who’ll make you smoothies and teach you how to stay fit and healthy.

For one glass, you will require:

• One cup of orange juice
• One peeled orange (cut into pieces)
• Two bananas (best frozen for extra creaminess!)
• ¾ cup of almond milk (or low-fat milk)
• One Carrot (cut into pieces)
• One tsp of vanilla extract
• Crushed ice

Put all these ingredients in a juicer, and you will be greeted with a sweet treat that is guaranteed to leave your taste buds beaming!

Turmeric Orange Lemonade

Known as the ‘master healer’ of drinks, this lemonade provides a healthy twist on the summer beverage. Packed with anti-inflammatory medical properties of Turmeric, this plant encourages digestion. It is the perfect addition to any clean diet.

For one glass, you will require:

• Four inches of fresh turmeric root
• Two inches of fresh ginger root
• Two peeled oranges
• One peeled lemon
• Five mini carrots
• One tbsp of basil

Place all these ingredients, except the basil, into a juicer and mix. Then add the basil when the mixture is liquid and mix again for two minutes.

Carrot and Kale Juice

Feeling ill run down from a long day at work? This drink is the perfect tangy concoction for a boost of energy. Packed with plenty of Vitamin A and C, it is ideal for weight loss.

For one glass, you will require:

• Two oranges
• Four carrots
• Two handfuls of kale
• Half a lemon
• One knob of ginger

Begin by slicing the skin from the oranges and lemon before chopping the carrots into small pieces. Then add to your blender!

Mint Tea

Mint Tea doesn’t usually bring an orange drink to mind, but when Dan Nadaeu, Medical Director of the Exeter Hospital, promotes the health benefits of tea (especially green tea) against health diseases like osteoporosis and cancer, it has clearly earned a place on this list.

For one glass of mint tea:

• A handful of mint
• Boiling water

Be sure to wash and tear up your mint before leaving it to stew in a teapot between five and ten minutes.

Ginger Mocktail

It can be difficult to stick to a healthy diet when faced with an active social life. However, at 99 calories, it is still possible to enjoy a classic mocktail.

For one glass, you will require:

• Two-three oz of pomegranate/cranberry juice
• Three-four oz flavoured water or seltzer
• One oz of ginger syrup
• Ice

In a large shaker, add the juice, ice and the ginger syrup. Shake well and then add the seltzer. Your mocktail will then be ready to serve.

Proats (Protein Oats/Protein Porridge) have been made popular by those looking to add an extra shot of protein into their diets. This powerful porridge packs a punch by using protein powder mixed with porridge oats. This combination is quick, easy and ensures you get the protein your body needs to go harder in your workouts. Proats really are the perfect way to get more protein into your diet!

If you needed any more reasons to start making your own Proats, the oatie experts over at MOMA have put together their favourite protein porridge facts below!

Experiment with Proat flavours

Protein powders now come in a huge variety of different flavours, from banana, chocolate, to more extravagant flavours like creme brulee and peanut butter cookie. Simply mix a scoop of your protein powder into your porridge oats before adding a splash of boiling water. You might need to add a little bit more than you usually would due to the protein powder.

Proats keep you fuller for longer – perfect if you’re working out!

We all know that porridge oats are amazing for releasing energy slowly and consistently throughout the morning – meaning you’ll keep hunger at bay for longer. Additional protein can ensure you don’t reach for less healthy snacks whilst waiting for your next big meal.

The body takes longer and uses more energy to digest protein, which makes it great for filling you up. Not only is it good for keeping you fuller for longer, but protein is also essential for repairing and building muscle, making Proats the perfect pre/post morning workout meal.

Quick and easy to make and eat!

It is reported that many of us don’t get enough protein in our diets and with our busy, fast paced lives getting in the way, Proats are the perfect quick and easy breakfast solution. Just like overnight oats, Proats can be made the night before in a bowl or jar and eaten as soon as you wake up in the morning. Pre-preparing your Proats can also be handy for when you are rushing to and from the gym, and need a quick post workout meal.

Easy to transport

If you’re using porridge sachets to make your Proats, consider making them in a jar or an easy to carry tub to make them easy to eat on-the-go! You could even add your protein powder to an instant porridge pot such as the MOMA Super Seeds Porridge Pot, which already contains 13g of protein per serving – perfect for eating on the go!

The benefits of a high protein diet

Skipping breakfast increases your chances of snacking on unhealthy foods throughout the day so adding in a protein rich meal in the morning could help you keep both your weight and cholesterol down.

High protein meals are essential for fuelling pre and post workout. Whether you hit the gym in the morning, or prefer an afternoon session, starting your day out right can make all the difference to your training.

Many of us have the wish not just to exercise more but to unlock our true sporting potential. We want to explore whether we have talent, ability and the potential to take our chosen sport to a higher level than ever before. If you have reached a stage where you are passionate about your chosen sport and want to unlock the wealth of your true potential, consider some of the suggestions below.

Nutrition

The food we eat has a direct relationship with our energy levels and ability to recover after exercise. To fully unlock our sporting potential, we must ensure that we are fuelling our body correctly with the right nutrients and hydration. Whether you are vegan, vegetarian, a meat eater or anything in between, there is a sensible and effective way to live on any diet. Seek out reputable sources of information both online and in print, and try to implement the advice you are given. Do not hesitate to seek the guidance of a professional too, such as a doctor, dietician or nutritionist, for specific advice on your needs.

Qualified Coaching

All of the most successful athletes have received regular qualified sports coaching to help them achieve their true potential. Sports coaches are not merely a way of staying motivated: they can have a huge impact on our habits, technique and overall sporting development. Sports coaching can identify and nurture talent, help us to prevent or correct bad habits in form or technique and provide objective advice on how to improve. Sports coaches can be one of the most valuable assets in taking your talent to the next level.

Injury Prevention

However talented or experienced we are, all our sporting prowess will come to nothing if we are frequently injured. Injury can strike even the most skilled professionals, but it is still important to do what we can to prevent it. An effective warm-up and cool-down routine can help us to stay supple. Taking our rest and recovery seriously can also minimise injury damage and ensure we return to our sport faster. We should regularly check our form and technique too to ensure we are not causing unnecessary strain.

Goal Setting

One of the greatest challenges in sport for both amateurs and professionals is staying motivated. Whether we progress alone or under the guidance of a sports coach, setting goals can be an excellent way to stay on track. They provide a framework for our progress, keep us focused and also give us a sense of accomplishment when we complete them. We can then use this momentum to progress and improve even further, reaching new heights of success.

But, if you’re serious about improving your cycling speed and performance, then you’ll need to complement your on-bike activities with some off-bike, strength training exercises and the following tips will help you do just that:

Work the Whole Body

Cyclists rely primarily on the lower body to power their bike and this makes it tempting to focus solely on working the glutes and legs with squats, dead lifts and lunges, but to really improve performance, it’s vital that the core and upper body are also trained for strength.

Balance any workout regimes to include exercises that build strength in the abs, pectorals, triceps and biceps with press-ups, pull-ups and sit-ups. Do 4-6 reps of each, 2-3 times at 60 second intervals, 2-3 times per week.

Lift Weights

The aim of the game is to build strength, not bulk, and you can do that by using your own bodyweight for resistance or by using additional weights during squats, pull-ups and deadlifts.

To build refined muscle mass, complete no more than 2-3 sets of 3-5 reps, with breaks of 2 minutes between each, 2-3 times per week.

Act Fast

Cycling often requires quick bursts of power and acceleration and that’s controlled by fast-twitch muscle fibres. The best way to strengthen these fibres is by performing short sprints and fast lifts, squats and resistance exercises.

To begin with, use your own bodyweight as resistance and then increase the difficulty by adding dumbbells, kettle balls and resistance bands into your regime. Keep the reps short and your movements quick and fluid.

Mix It Up

Building and maintaining strength means making exercise part of your lifestyle in the long-term, and one of the biggest challenges to doing this can be sustaining the motivation to workout.

To make it easier, keep your strength training regime varied. Work out at home as well as the gym and mix it up with alternatives like swimming.

As a form of aerobic exercise, swimming can help keep your cardiovascular system healthy so it delivers oxygen to muscles during training or cycling, but if you use training aids that add resistance to arm and leg strokes, swimming can also develop lean muscle and overall physical strength.

Think Beyond Muscle

Building strength isn’t just about developing muscular control and response, it’s about developing flexible joints and bone density to give you full range of cycling movement and the ability to delay fatigue.

Yoga is a great way to complement strength training. It helps build and maintain lean, balanced and flexible muscles, ligaments and joints, and also develops calm and focussed thinking.

Unlike the exercises recommended above which should be completed no more than three times a week, yoga can and should be practiced daily. There are thousands of free yoga tutorials online suitable for beginners or those with experience.

Fuel Up

In order for your body to build strength, it needs the right kind of fuel and although it’s possible to get this from a healthy, balanced diet that is rich in proteins, wholegrains, fresh fruits and vegetables, you can top-up your daily intake with dietary supplements.

Creatine supplements and whey protein have both been shown to enhance resistance training performance by increasing muscle strength and lean mass, while electrolytes can be used to prevent cramp and fatigue and aid recovery after a workout or race.

To find out more about supplements and strength training regimes for cyclists, or get new equipment, clothing and accessories, contact the knowledgeable and friendly team at online cycling shop Formby Cycles.

Get Out in the Garden

It might sound like an ‘old person’ thing to do (sorry Dad), but it’s extremely satisfying to maintain a garden you like, and it gives you the option to grow some fresh food for yourself while staying active. A weekend hauling bags of mulch and digging holes will certainly test your strength and stamina, and the fresh air certainly won’t hurt. Gardening is also great for keeping your stress levels down and giving you time to think, both of which are great for your health.

Yoga Class

Yoga is great for flexibility, strength and balance, all of which will help improve your fitness in other sports, too. It can also be a great social opportunity, and it has been found that participating in hobbies alongside a “buddy” will increase the likelihood of you sticking to it.

Dance Lessons

Going to dance lessons with your partner will have you both up and moving around while learning to do something you can both enjoy.

Join a Running Club

This one kinds of sells itself! It’s literally exercise, but running as part of a group is a great social activity, too. Find a running club near you and get involved; whatever your fitness level is, most social groups have ways to tailor group runs so that everyone’s involved.

Go on Hiking Holidays

What better way to spend a Saturday? There’s a real primal sense of achievement to seeing a big hill and managing to get to the top of it. Take some friends, a picnic, and make a weekend of it in a new part of the country.

Practice Paintballing

It’s a stereotypical stag weekend favourite, but many paintball providers (like this one in Essex) are offering regular paintballing packages for all sorts of people in order to help them practice and increase their fitness. You’d be amazed how much cardio is required to play a full day of paintball.

Get Golfing

Skip the golf cart and you can end up walking 10km while you and your friends get 18 holes in.

A hobby is, by its very definition, something that is fun and that you look forward to. Whatever you choose to do should get you up and moving around, using your brain, and either has a social element or a sense of real achievement. Try a few of the suggestions above, and let us know how you get on!

One option is always to indulge, but to plan to indulge. Put your evening’s excess in your diary ahead of time and work to minimise the impact with exercise and controlling your intake throughout the week to balance it all out.

If that’s not an option for your fitness goals, no problem, here’s a battle plan for you to follow:

Don’t be afraid to ask for substitutions: Salad or seasonal vegetables rather than fries, skipping the cheese, having the burger without the bun… there’s plenty you can do to make dishes healthier, and most establishments are willing to be flexible. 

Focus on fish: As long as it’s not fried, fish is a great choice for a healthy main course and is usually rich in protein, vitamins and good fatty acids.

Sauces and dressings can be secret weapons for diet sabotage: They’re too often filled with calorie-heavy oils or sugars, so ask for them on the side and use them sparingly.

Consider ordering an appetiser as your main course: By design starters are less substantial than main dishes, so consider having a starter dish as an entrée with a side of vegetables. Once you’re full of veggies, you won’t be craving the big main meal quite so much.

Ignore the bread, keep the butter: While the bread is full of starch and empty calories, milk and butter get a bad reputation when it comes to health; butter especially is associated unfairly with being overweight. Butter is, however, rich in vitamins and good cholesterol and in moderation is good for you.

Don’t trust the menu implicitly, especially when it comes to the ‘healthy’ section of their menu: Chefs will do their best to make tasty, healthy food, but it doesn’t mean it’s right for your specific health goals. Ask questions about contents and preparation if you’re not sure or the menu isn’t clear.

Share your meals with others: Sharing dishes with friends can give you the option of controlling what and how much you eat without having to make a fuss over substitutions.

There’s an almost shocking amount of calories and carbs in alcohol, so skip the plonk: While you’re at it, you probably want to avoid the dessert menu as well!

Look up the restaurant online before you go and try to put your plan of action together. This will allow you to plan a healthy meal and get all your substitution questions in order so you’re ready to blaze through them when it’s your time to order.

Lastly, enjoy yourself!

Certain positions provide on the job training while others may require further study or experience. This can usually be gained on a part-time basis while you continue to work, which only those serious about the move will undertake. Whether you’re stuck in a job you hate, newly unemployed or just looking for a fresh challenge, there are a number of opportunities to start in the sector.

Personal Trainer

When you think of health and fitness careers one of the first that springs to mind is likely to be personal trainer. Anyone searching the job market will constantly see adverts for new ones which makes it tempting but also arouses a certain amount of suspicion. If there are so many on offer does that mean there’s a high turnover, and if so, why?

What many fail to realise is that it’s not as simple as turning up to a gym and shouting at someone on a treadmill. Personal trainers need to build up a client base first, whether working in a gym or solo, and put in plenty of work devising appropriate plans based on individual clients. Only when a solid reputation is built will the real money roll in.

Nursing

Another popular career, which plenty of people come to later in life, is nursing. The process of becoming a nurse has changed in the past few decades with a degree in nursing now required to work in the field. This requires plenty of commitment but if you enjoy helping others and learning about the body then it is worth it.

You’ll need to be compassionate and caring, with an interest in health. There are lots of jobs in the sector and after qualifying registering with a reputable nursing agency should speed up the process of getting a full-time job. You can then specialise further down the line.

Physiotherapist

Focusing on more specific areas of the body than general nursing, physiotherapists work with patients to improve their movement and function. Whether it’s an elderly person looking to make walking easier or an athlete recovering from an injury, every patient is different.

The same as with nursing, a degree is required to become a physiotherapist. It is a rewarding profession which allows you to remove people’s pain and improve their quality of life. As well as working for the NHS becoming a physiotherapist offers many other opportunities such as research, lecturing and running a private practice.

Team Physician

To get involved with a sport you love but in a working capacity, becoming a team physician is a great option. Every professional team has a group of medical professionals who look after the players/athletes health and the team physician has the role of managing the medical staff and services.

This is a high pressure role but a vital one for the team to perform well. There are various ways to attain such a position. Having a background in medicine, either as a doctor or physiotherapist for example, and gaining experience of management is the best route.

Sports Psychologist

As well as being physically prepared the focus on athletes being mentally prepared has increased greatly in the last few decades. Sport psychologists work with teams and individuals to assess their needs and abilities, monitoring performance and developing ways to improve. A background in medicine or psychology will go a long way to starting such a career.

As Suzanne Nottingham, a spokesperson of the American Council of Exercise, put it to Weightwatchers: “Walking outdoors in winter is extremely invigorating and almost meditative. It’s like you’re part of nature, walking in the midst of howling winds, blowing snow and a bright sun.”

Make your winter hike as comfortable and enjoyable as possible by following these handy tips:

Kit yourself out in appropriate clothing

There is a good chance that you will be caught in a rain or snow shower while exploring the great outdoors throughout the winter.

Be prepared for such changes in the weather by wearing appropriate clothing for the time of year. A thick fleece will keep you cosy no matter how low the temperatures dip, while thermal clothing will give you that extra layer of warmth.

A little more thought will have to go into your choice of boots though. You will want the footwear to be suitable for climbing steep hills and traversing muddy terrains and streams, while also keeping your feet warm and dry. Merrell boots achieve all of this, on top of looking extremely stylish, and are available in a raft of designs at Millet Sports with free delivery.

Ensure you are seen

The days are shorter during the winter, with very little daylight when the sky is grey or the weather is misty and foggy. Therefore, it is very important that you are always seen when out on a hike.

Attempt to stay on paths dotted with streetlights or clearly marked tracks if you are heading out into the countryside. It’s recommended that you take a jacket with reflective strips or a hi-visibility vest to ensure you catch the eye.

Check your route

While you shouldn’t need to worry too much if you are just walking to a local park or around a neighbourhood, you will want to check the weather forecast before hiking across one of the UK’s mountain ranges.

Fortunately, the Met Office regularly updates its online mountain area forecast chartto ensure you know when it’s a good time to head on a trek and when it is best to plan a different walking route.