EK Vitality Tip of the Week, Exercise & Recipe!, News (Glencoe Minor Soccer)

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EK Vitality Tip of the Week, Exercise & Recipe!
Submitted By Erika Meloche on Tue 05 30, 17
Week 1: Hydration
As you and your child start with a busy sports schedule, it is extremely important to stay properly hydrated throughout the summer months (and all year through).  To ensure proper hydration especially on game day, consider pre hydrating.  Drinking more water earlier in the day will help offset fluid loss during games and practices especially as the temperatures increase.  Drink water as soon as you (and your child) wake up.  To stay consistent, set a timer to have a cup of water every hour and make sure to bring extra when travelling and playing outside.

Fruits and vegetables such as watermelon, oranges, grapes, celery, lettuce, peppers etc. will also help with fluid intake.  Try to avoid fruit drinks that are extremely high in sugar.
Children ages 4-8 should consume approx. 5 cups/day
Ages 9-13 should consume approx. 7-8 cups/day
Ages 14+ should consume approx. 9-11 cups/day
*this may also vary depending on level of activity and size
**1 cup = 250mL, this is from fluid and non fluid (fruits & vegetables) sources

Training Circuit - Relay

Have one partner in wall sit (back flat against wall, legs at 90 degrees, hands at side, weight in heels not toes) while another runs to a designated area, grabs a cone or some sort of tracker and runs back.  As soon as partner returns, then switch.  Other partner runs to grab cone and runs back.  Keep switching for 1 minute and count number of cones collected at the end.  Repeat 3-5 times trying to collect more cones each time!

Healthy Banana Pancakes
Mix one medium sized banana with one egg, add cinnamon for preference.  
Pour on frying pan and grill like a regular pancake!
Add some nut butter on top with berries, veggies on the side and you've got yourself a healthy meal!
*Makes 2-3 small to medium sized pancakes

"EK Vitality is a mobile fitness business that provides private in home & group training in Glencoe and the surrounding areas.  For more information visit www.ekvitality.ca or email Erika at [email protected]"
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