Sundried ambassador Nathalie Hendrikse is a Dutch handball player and her team played against the team from Sola, Norway on Sunday 24 September. She gives us a rundown of her time in Norway and the match itself.
Our First Victory
The season so far
We started the season without any victories. We played against a few of the best clubs in the Liga and the team was not fully ready for a victory. As we had a lot of new players, it was quite difficult to play well together. But after a difficult start we were finally ready for a victory! The 24th of september, on a Sunday, we played against Sola. For this match we needed to go with the plane because Sola is more in the north of Norway and too far away to go by bus!
After a one hour flight, we were ready to fight! We expected a hard fight because Sola has a good team with one player from the Norwegian National Team, but nothing was impossible! I accidentally forgot my own match shirt and so I had to play with another number. Instead of number 4, I played as number 22 this time! Approximately 40 minutes before the match, our warming up starts. The girls are always running a short round outside before the match, but because of my recent injury (my ankle), I only joined with the running in the sports hall. After 40 minutes the match could finally start!
At the start of the match, Sola scored two goals which made it 2-0. We made some faults in the attack and it looked like it wouldn’t go very well. After a couple of minutes we started to play better and better. The score became 2-4 for us and we had everything under control. Partly due to very good play of one of our back players (she looked unstoppable) and to good defence we kept on being in front of Sola. Because I played against Camilla Herrem, my task was to make sure she gets as less balls as possible and that worked out well! She did not score many goals. We also defended one of their back players, who usually scored a lot, very good. At the break, the score was 13-16 in favor of our team Gjerpen! The second half we were in no danger at all and kept increasing the score! This resulted in an end score of 20-28 and we finally got our well deserved first victory! After a short celebration in the locker room it was time to return home! The abiance was great as we had the first two points and we looked forward to the next match to earn more points!
Training with gym rings has numerous benefits. It builds upper body strength, improves balance and agility, and works the core effectively. Try Sundried's gym rings workout to see for yourself how well it works!
Gymnastics Rings Circuit Workout
Training with gym machines all the time can be so boring. Mix up your training with our gym straps. With exercises like ring pulls ups and rows, there's a range of movements which will work the whole body.
Let's go for 3 rounds as a starting point. The key thing to remember is that you can make any movements easier or harder depending on the positions of your feet (the more you put them under the anchor point, the harder it will become).
- 10 Rows
- 10 Push ups
- 10 Bicep curls
- 10 Dips
- 10 One arm rows (5 on each side)
- 10 One arm push ups (5 on each side)
- L-Sit Hold (to failure)
Have a 20-30 second break in between each exercise. As always, form is key.
Good luck and have fun, this is what matters!
Here are 7 bodyweight exercises to do with a partner. Aim for as many reps as you both find comfortable for 2-4 rounds. Label yourselves A and B for the first round and then switch for the second.
1. PARTNER DEEP SQUAT - Both partners to cross both hands over, arms stay locked, belly drawn into lower spine. Squat all the way down, drive up through the heels, stand tall and squeeze your glutes.
2. SHOULDER PRESS PRESS & V SIT - Partner A will sit in a V Sit position, abs pulled in tight to lower back, shoulders relaxed, back straight and legs together whilst partner B is creating resistance as A pushes up and down into a shoulder press. Working the abs & shoulders simultaneously.
3. PARTNER ROW - Partner A will be in a hold Plank position, body in a nice strong and straight line and holding onto elbows whilst partner B stands either side and rows A into their tummy. Partner B's knees to be soft, abs switched on and hinging from the hips.
4. PLANK CORE COMBO - Both are in a plank position, body in one straight line, abs pulled in tight. Opposite hands will clap whilst opposite leg comes up at the same time. Focusing on keeping hips and shoulders square to the ground whilst maintains core stability.
5. STAGGERED STANCE PULL - Holding opposite hands, one goes down to the floor whilst the other pulls the other partner up. The focus is on the mid back.
6. PLANK HOLD & TRICEP DIPS - Partner B will be in a plank Hold position (forearms or full plank) with the core switched on, shoulders relaxed with strong form whilst partner A will do Tricep Dips. Partner A needs to make sure elbows are 90 degrees and squeezing the triceps at the top of the range.
7. PARTNER TOE TAPS - Both facing each other, at a quick pace tap each other's opposite foot. Sometimes known as quick Feet this is a great workout finisher and cardio fix.
About the authors: Carly and Elia Siaperas are a married couple who together own a PT studio in London.
Ever wondered what PTs really get up to in a day? What do they eat? How do they train? And how they stay in such good shape? Sundried will be bringing you a new series, A Day In The Life, where each week we bring you the day in the life of a different ambassador. They'll be explaining what they eat, how they train, and what makes them tick over the course of an average day. We start with personal trainer ambassadors Elia and Carly Siaperas.
We start the day with oats, banana, and whey protein. The protein keeps us full throughout the morning and the carbohydrates from the oats and banana are slow releasing which helps keep us going throughout the day with our training and classes.
We train our personal training clients at our PT studio in North London. We help them achieve their goals by motivating them.
Time for Elia to do his morning workout. Today it's an athletic upper body workout.
- Power push-ups
- Clean and Press
- Bear Crawls
- Barbell Shoulder Press
- Squat Curl and Press
- Kettle Bell Swings
It's important to eat post-workout so that your body can recover properly and you can get maximum results from your efforts. We have a cup of tea, an apple, and more oats and whey.
Lunch time! Today's lunch is a high volume green salad with lettuce, tomatoes, and lots of tuna for protein.
If you have a sweet tooth, one square of dark chocolate or Greek yogurt does the trick!
In the afternoon, Carly does a home workout as she struggles to get to the gym with our son. This is how her workout is looking today:
- Kettle Bell Swings
- Quick Feet
- Squat and Press
- Forward Lunges
Another post-workout snack. This time it is carrots and hummus, perfect to keep us going before dinner.
Ah finally, time for dinner! A hearty chicken salad with bread, providing a good balance of carbs and protein after a tough day.
Bed time! We have Casein protein mixed with oats and topped with chocolate chips as a bedtime treat.
We all know that it's important to get our heart rate up while training, but it can be more complicated than it initially seems. Heart rate training can accelerate your progress and can help you to improve your cardiovascular fitness as well as your athletic performance.
What should my heart rate be when working out?
There are 5 heart rate zones during training:
What your heart rate should be while training depends entirely on your goals and your age. Your maximum heart rate (100%) is 220 minus your age. So, a 25-year-old would have a max heart rate of 195 while a 60-year-old would have a max heart rate of 160. You then calculate your heart rate zones according to percentages of that.
What is peak heart rate?
As outlined above, your peak heart rate or max heart rate is 220 minus your age so it's simple to work out. It's important to keep your max/peak heart rate in mind while training and always be aware when you are approaching it. Try not to train too close to your peak too often, instead save this for sprinting and HIIT workouts.
How do I work out my heart rate zones?
Zone 1 is 50-60% of your max heart rate. This would be achieved through a brisk walk but no more than that. This is your recovery heart rate after intense training.
Zone 2 is 60-70% of your max heart rate. This is light cardiovascular exercise and may help you lose weight.
Zone 3 is 70-80% of your max heart rate.This is where you'll be sitting during a long run and is more maintainable for longer. This is the last aerobic heart rate zone before you hit your anaerobic threshold.
Zone 4 is 80-90% of your max heart rate. You'll be in this zone during a more intense run, perhaps a 10k or 5k. In this heart rate zone, you'll be getting closer to your lactate threshold and anaerobic training.
Zone 5 is 90-100% of your max heart rate. This is where you'll find yourself during a really tough, intense workout and it will only be sustainable for a very short amount of time.