RefereeFit: Fitness & Nutrition Coaching & Support.

.health_awarenes

Let’s raise awareness of mental health and break down the barriers and stigma.

We are together and you are never alone.

Consistency is key. 🔑
Outside of football:

✅ 3 or 4 resistance workouts a week.

✅ At least 20 minutes of cardio each day, in various forms. Swim, walk, bike.

✅ 1 or 2 country side walks each week.

✅ average of 10K+ steps daily.

✅ Be mindful of the calories going in.

The best bit… lots of these have now become habits. Setting February up nicely to follow.

Message me if you need help with getting, and staying on track.

&C

Match day -1.

Today is the dat to get your body prepared and fully fuelled for the weekend match/matches.

Filling up your energy supplies starts today. So we need to increase our carbohydrate intake to maximise our stores of glycogen. This is the main course of energy you will use during match days, so make sure it is full now is important.

For breakfast, lunch & Dinner aim to consume 2g of carbs per kg of body weight.
During training aim to consume 60g of carbs per hour.
Any snacks aim for 1.5g per kg body weight.

Then you can top up energy stores on match day morning and pre-match to be fully fuelled for the game.

👍Like | 💬 comment | 🤝 Share | 📲 Save

&C

RUN - 41 minutes

* 5 Minute warm up walk
* 15 minute run at just bellow current 5km pace
* 3 min faster run above your current 5km pace at your desired pace
* 1 minute recovery walk
* 10 minute run at your current 5km pace
* 5 Minute warm up walk

👍Like | 💬 comment | 🤝 Share | 📲 Save

&C

RUN SESSION 5

39minutes

* 5 Minute warm up walk
* 15 minute run at just bellow current 5km pace
* 3 min faster run above your current 5km pace at your desired pace
* 1 minute recovery walk
* 10 minute run at your current 5km pace
* 5 Minute warm up walk

👍Like | 💬 comment | 🤝 Share | 📲 Save

&C

ICE BATHS

You can spend thousands on ice tubs and inflatable baths that you can pick up really cheap at your local supermarket and fill with cold water and some bottles of water out of the freezer.

We don’t all have access to an ice tub/ bath, we don’t all have the space for a paddling pool. But we can make use of CWI just the cold tap in the bath!

Cold water immersion (SWI) and cold shower are a hot topic right now (pub intended).

Avoid CWI if you are looking to build muscle and strength as CWI may impaire protein synthesis and reduces DOMS. This is what we actually need a little off to grow and strengthen.

If recovery is your goal, when you are looking to speed things up to get back out to training and working towards the next match then CWI is of benefit to you. So be mindful of what you are trying to achieve in your training block.

Cold showers have a similar physiological affect, and improve physiological affect and have been shown to improve our immune system and don’t have an affect on protein synthesis.

There is something to be said about staring your day with a cold shower to give yourself a physical and mental wake up.
After training and post match are great times; this will start you up again and improve mental recovery.

Build up with from 10seconds adding a little longer each day. What was cold when I started out having cold showers after running has become an easy temperature to manage. Plus if you get used to it now that cold shower in the dressing room come December won’t be so bad!

Give it a try for the next 2 weeks.

👍Like | 💬 comment | 🤝 Share | 📲 Save

&C

Focus more on your hydration during hot weather.

Start the day off with a pint of water and continue drinking throughout the day.

You may need to drink a little more water during this hot weather.

Best indicator for hydration is the colour of your urine. So check out the chart in this post and make sure you are clear.

Stay safe, enjoy the weather.

👍Like | 💬 comment | 🤝 Share | 📲 Save

&C

RUN - 41 minutes

* 5 Minute warm up walk
* 10 minute run at just bellow current 5km pace
* 3 min faster run above your current 5km pace at your desired pace into a 1 minute recovery walk. Repeat this 4 times.
* 5 minute run at just bellow current 5km pace.
* 5 Minute recovery walk


👍Like | 💬 comment | 🤝 Share | 📲 Save

&C

Running strength

5km run.

At the start and at each 1km complete the following circuit:

* 15 burpees
* 10 sit ups
* 30 second wall hold (squat)

Let me know how you get on.

👍Like | 💬 comment | 🤝 Share | 📲 Save

&C

Full body Gym session .01

Super sets. 8-12 reps for 3-4 sets. 60-90 seconds rest.

A: Cross-trainer (elliptical) for 10 minutes

B1: Push ups
B2: Trap bar deadlift

C1: Pull ups
C2: Leg press

D1: Lat raises
D2: Walking Lunges

E: RFT (Rounds for time) 10 rounds of:
10 body weight squats
300m row
10 push ups

👍Like | 💬 comment | 🤝 Share | 📲 Save

&C

Endurance

Complete 21-15-9-3 reps of the following 3 exercises for time

* Push ups
* Sit ups
* Squat jumps

Let me know how you get on.

👍Like | 💬 comment | 🤝 Share | 📲 Save

&C

Run- 39minutes

5 Minute warm up walk
15 minute run at just bellow current 5km pace
3 min faster run above your current 5km pace at your desired pace
1 minute recovery walk
10 minute run at your current 5km pace
5 Minute warm up walk

👍Like | 💬 comment | 🤝 Share | 📲 Save

&C

Home workout 13

As many rounds as possible in 14 minutes

200m run
10 push ups
10 squats

👍Like | 💬 comment | 🤝 Share | 📲 Save

&C

RUN - 29 minutes
5 Minute warm up walk
5 minute run at just bellow current 5km pace
2 min faster run above your current 5km pace at your desired pace into a 1 minute recovery walk. Repeat this 5 times.
4 Minute recovery walk

👍Like | 💬 comment | 🤝 Share | 📲 Save

&C

Full body Gym session .02

Super sets. 8-12 reps for 3-4 sets. 60-90 seconds rest.

A: Cross-trainer (elliptical) for 10 minutes
B1: Push ups
B2: Trap bar deadlift
C1: Pull ups
C2: Leg press
D1: Lat raises
D2: Walking Lunges
E: RFT (Rounds for time) 10 rounds of:
10 body weight squats
300m row
10 push ups

👍Like | 💬 comment | 🤝 Share | 📲 Save

&C

Running session 2

RUN - 38 minutes

* 5 Minute warm up walk
* 15 minute run at just bellow current 5km pace
* 2 min faster run above your current 5km pace at your desired pace
* 1 minute recovery walk
* 5 minute run at your current 5km pace
* 5 Minute recovery walk

👍Like | 💬 comment | 🤝 Share | 📲 Save

&C

Body weight circuit

30 seconds on each exercise.
10 seconds between each exercise.
30 seconds rest at the end.
Repeat 2-4 rounds

* Body weight lunge
* Glute bridge
* Bird dog
* Bicycle crunches


👍Like | 💬 comment | 🤝 Share | 📲 Save

&C

Round the clock drills.

Using the centre circle place, a cone in the middle, for your start point and 8 cones around the edge.

1. Facing one direction all the time, sprint out to the cone and back to the centre, repeating the movement to each cone. Make sure you are facing the same direction so you are moving at speed on each angle.
2. Working with a partner, number each cone. Has your partner call out a number (or use coloured cones) at which point you turn, sprint to that cone and back as quick as possible.


👍Like | 💬 comment | 🤝 Share | 📲 Save

&C

Zingy Vegan bowl

per serving
Protein -15g
Carbs - 41g
Fat -11g
Kcal - 350

Serves 4
INGREDIENTS
* 1 large sweet potato, cut into medium chunks, with skin on.
* 1 cauliflower cut into large florets with the stalk diced.
* 1 tbsp garam masala
* 3 tbsp groundnut oil
* 2 garlic cloves
* 200g garlic lentils
* Ginger, thumb sized, grated
* 1.5 limes, juiced
* 2 carrots
* 1/4 red cabbage
* 1.2 small pack of coriander

METHOD
* Heat oven to 200C/180C fan/gas 6. Add sweet potato, cauliflower with the garam masala, half the oil with some seasoning. Spread out on a large roasting tray. Add the garlic and roast for 30-35 mins until cooked.
* Meanwhile, put lentils in a saucepan with 400ml cold water. Bring to the boil and simmer for 20-25 mins until the lentils are cooked but still have some bite. Drain.
* Remove the garlic cloves from the tray and squish. Put the garlic in a large bowl with the remaining oil, ginger, mustard, a pinch of sugar and one-third of the lime juice and whisk.
* Add the warm lentils, stir and season to taste.
* Add together the grate the carrots, cabbage and coriander. Squeeze over the remaining lime juice and season to taste.
* Divide the lentil mixture between four servings. Each serving with a quarter of the carrot slaw and a quarter of the sweet potato and cauliflower mix.

Serve and enjoy.

👍Like | 💬 comment | 🤝 Share | 📲 Save

&C

5 Benefits of strength trainng.

There are many benefits to strength training here are my first 5.

1. An obvious one! But strong muscles mean they perform their function more efficiently, both in day-to-day life and as athletes; helping us become more powerful, faster, quicker and more robust. More efficient muscles mean less energy used and better physical performance.
2. You cannot stop injuries: if they are going to happen, they will. But we can do our best to prevent them from happening. Strength training helps us improve the range of motion and mobility of your ligaments, tendons and muscles.
3. Regular strength training does not only improve the strength of your muscles, but also your bones. Stronger bones reduce the risk of fractures, osteoporosis and falls, especially as you get older. So, start strengthening those bones and muscles now. Your body will thank you later.
4. Strength training helps boost your metabolism; muscle is more metabolically efficient than fats. This means you burn more calories at rest. So, if you are looking to lose some body fat, think about adding some muscle
5. So, if you want to go faster you need to one or both of the following:
i)Decrease your mass, this will mean losing some weight.
ii)Increase the force you can generate into the ground. The simplest way to do this is by strength training and lifting heavy, working on strength and power.
By doing one or both you can increase your acceleration, meaning you get faster and develop a quicker top speed.

Read my blog post about the benefits of strength training at:

https://www.dutchreferee.com/the-benefits-of-strength-training-for-referees/

👍Like | 💬 comment | 🤝 Share | 📲 Save

&C

Full body Gym session .01

Using super sets (B1 + B2, C1+C3, etc.) aim for 8-12 reps on each exerciser for 3-4 sets.
Have 60-90 seconds rest.

A: Rower for 10 minutes

B1: Dumbbell bench press
B2: Dumbbell Romanian Deadlift (RDL)

C1: Lat Pull Down
C2: Leg Press

D1: Single arm row
D2: Split squat

E: AMRAP (As Many Rounds as possible) 10, 6, 4-minute rounds.
Kettle Bell swings x 10
Med Ball slams x 10
Reverse crunch x 10

Sets, reps and rest depend on training goals.


👍Like | 💬 comment | 🤝 Share | 📲 Save

&C

Running session 1

RUN - 23 minutes

* 5 Minute warm up walk
* 5 minute run at just bellow current 5km pace
* 2 min faster run above your current 5km pace at your desired pace
* 1 minute recovery walk
* 5 minute run at your current 5km pace
* 5 Minute recovery walk

Make sure you mobilise before the warm up walk and call down afterwards.


👍Like | 💬 comment | 🤝 Share | 📲 Save

&C

HOME WORKOUT SESSION 11

Every minute on the minute for 14 minutes

* 5 sit ups
* 6 jumping lunges
* 5 hollow rocks

Now go get it done.

👍Like | 💬 comment | 🤝 Share | 📲 Save

&C

Season review

Every quarter of the year and before and after every major event (start & end of the season) I review my progress, what has been going well and what needs to be improved. Then I go about setting out a plan of action to these things done.

I Make 2 lists.
1. Things that went well during the season
2. Things that could have gone better

Next to each point write how you are going to continue to work on the good points and what you need to do to improve the other areas

Then set out 3 new goals to improve you.

Set out a time scale for each and how you will measure your progress.

Then set out a plan of action for each new goal.

This might be losing weight, faster 3,5,10km times, passing a fitness test, aiming for promotion next season. All these things start now.
Work out what you want to achieve, then work out how much time you need to do them, then set out a plan of action to hit your new goals.

If you need some guidance then drop me a DM.

👍Like | 💬 comment | 🤝 Share | 📲 Save

&C

SAQs .32

* Start in the middle of the penalty arch.
* sprint to the centre circle
* quick change of direction and spring back to the edge of the 18 yard box.
* quick change of direction and sprint to the corner of the opposite 18 yard box.
* walk to the middle of the penalty arch & repeat in opposite direction back to the start

Repeat another 2 reps. Rest for 3-5 minutes and repeat whole set a further 4-6 times depending on fitness levels and goals.

👍Like | 💬 comment | 🤝 Share | 📲 Save

&C

HUMMUS

per serving
Protein -8g
Carbs - 8g
Fat - 38g
Kcal - 416

Serves 6
INGREDIENTS
* 400g canned chickpeas
* 100ml lemon juice
* 150ml olive oil
* 125g tahini
* 1.5 tsp ground coriander
* 5 cardamon pods
* toasted pine nuts
* sumac

METHOD
* Drain the can of chickpeas, keeping the water.
* Gently warm in a microwave, then tip into a food processor with the lemon juice, olive oil, tahini, ground coriander and crushed seeds from the cardamom pods.
* Blend until smooth – add a splash of chickpea water if it's looking a little dry.
* Check the seasoning and add more oil and lemon juice to taste.
* Serve sprinkled with toasted pine nuts and sumac.

👍Like | 💬 comment | 🤝 Share | 📲 Save

&C

Recovery is key

Recovery starts as soon as you finish.

Within 30 minutes:
* Consume Carbohydrate / Protein (2:1) recovery drink
* Carbohydrate Based Snack food
* Light exercise/ stretch to cool down

Within 1 hour:
* 1 x 500ml rehydration drink
* Carbohydrate based food
* Compression leggings until bed
* massage / massage gun

Within 24 hours:

* 2 x 500ml rehydration drink
* Aim for 8 hours of quality sleep
* Compression leggings
* Light exercise / yoga / mobility / pool
* massage / massage gun

Repair & fuel your body ready to go again.

👍Like | 💬 comment | 🤝 Share | 📲 Save

&C

What if… x, y, z happens?

What if you go to the gym and the equipment you need is being used and you can’t get on it?

Or the pitch you normally us for training is waterlogged or just can’t be used?

What if you feel a little ‘niggle’ in a muscle?

What if something in life come a long that means you needs to change up everything?

What do you do?

“Hammy is feeling a little tight after yesterdays session”. So you sack off your full body gym session rather than adapt it. Could just do uppers.

“Squat rack is being used & I can’t get on” so you skip that exercise rather than replace it with something set.

In order to be successful we need to be consistent, and to be consistent we need to the ability to adapt.

So have a look at your train plan and ask yourself…. what if…? It might just give you a difference and interesting session to work on.

ADAPT
CHANGE
ADJUST�PIVOT

PLAY ON.

If you are finding sticking to a training plan hard or too repetitive or just struggling with it all, just DM us and we can have a look and give you some pointers.

👍Like | 💬 comment | 🤝 Share | 📲 Save

&C

HOME WORKOUT 10

As many rounds as possible in 15 minutes.

* 5 pistols squats, you can use a support (chair) to help
* 10 box jumps
* 1 minute plank hold

👍Like | 💬 comment | 🤝 Share | 📲 Save

&C

Controlling your emotional self.

You have an emotional part to your brain, your inner chimp that can override automated thoughts & the rational part of your thinking.

It’s that emotional side that is easy to lash out at people, that angry, frustrated side that comes to the front and drives your actions & often can get you into trouble.

But with awareness you can control that emotional self, it has its place & should not be totally repressed. It does have a job to do.

But there are moments, especially in sport & business when we need a level rational head to lead the way when you are focused on the task and everything is clear. Sometimes this is called being in the zone, or the flow. But there is a fine line between being in zone & blowing it all up.

Heres a task for you:
Think of a moment that needs you to be ‘in the zone’. I’m going to use being in a vital moment on the pitch.

Draw a circle on some paper. Visualise that moment, write down everything you need to be in that moment that makes you the best you can be.

Outside the circle write down everything that you might thing will affect you but you have no control over.

Your emotional self will focus on the what’s outside the circle, its 5 times stronger than your rational self. But by being aware of those thoughts & feeling you can learn to control them and focus on whats inside the circle.

Have a look at top footballer who take free kicks and penalties, rugby players who take a kick at goal. Look at the focus they have in the moment. How they block out (try at least) all the things around them. In their mind there is only them, the ball and the goal. Nothing else!

Try it, get out a pen and paper & write it all down.

Control that emotionally self in the moment & find yourself in the zone.

👍Like | 💬 comment | 🤝 Share | 📲 Save

&C