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Good book recommendations!

Hi everyone, this week I’ll be recommending some amazing books in relation to exercise and sport.

Make sure to check out https://whs.fireflycloud.net/pe-and-sport/e-library-1 for loads of online resources where you can find reading materials.

Bounce by Matthew Syed:

This is a very well-known book that touches upon the ‘myth’ of talent, and puts the theory of 10,000 hours of purposeful practice to the test. It is a thoroughly interesting book.

The Sports Gene by David Epstein:

This book is a controversial and engaging book that discusses the role of genetics in determining sports ability, touching on the nature vs nurture debate. I personally really enjoyed this book due to the real-life examples that it gives.

Born to Run by Christian Mcdougall:

In this book, Mcdougall tracks down members of the reclusive Tarahumara Native Mexican Tribe, who are known for running ultra distances (over 100miles) at fast speeds without getting injured. Born to Run explains the natural benefits of long-distance running, and how you can become a better runner too, based on several years of research, experiences, and training.

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Stretching !

Hi everyone! 

There’s only 2 more weeks to go till christmas holidays, and whilst for some of us that period will be dominated by revision for A-level and GCSE mocks, its very important that everyone gets a chance to relax. 

I find that one of the best ways for me to relax both my body and my mind is to do stretching. Especially when done in a slow and focused manner, an extended stretching routine can be an excellent relaxation method and stress reducer, helping to reduce tension in both your mind and body. 

I recommend doing a set of stretches in both the morning and the evening. Doing them in the morning will help you feel more awake and prepared for the day ahead of you, while doing them in the evening will help you wind down and de-stiffen your joints after a long day. 

Here are some of my favorite stretches: 

  1. The spinal twist: 

Lying on your back, raise one of your knees, and gently roll it over to the opposite side. Make sure both of your shoulders stay in contact with the bed at all times. If it feels comfortable, stretch one arm out to the side, keeping it in line with your shoulders, and slowly turn your head to face your outstretched arm. You should feel the stretch on the sides of your upper body and your lower back. Breathe deeply and repeat on the opposite side

2. Figure four stretch: 

<> on September 23, 2017 in Santa Monica, California.

Lie on your back with you feet flat on the floor. Cross your left food over your right quad, and then lift your right leg off the floor. Grab onto the back of your right leg and gently pull it towards your chest. When you feel a comfortable stretch, hold there. Hold for 30 seconds to 2 minutes. Switch sides and repeat. This should stretch your hips, gluteus, lower back, and hamstrings. 

3. Chest and shoulder stretch 

Sit or stand and clasp your hands together behind your back, arms straight. Lift your hands towards the ceiling, going only as high as is comfortable. You should feel a stretch in your shoulders and chest. Hold for 15 to 30 seconds, repeating one to three times. 

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More inspiration for keeping fit from Lottie!

Hi everyone!

I’m Lottie and I’m the gym and dance captain for 2020-2021! Although gym squad and development squad are not running in their usual way this year because of COVID-19 there are still loads of ways you can keep fit and flexible especially during this 4 week lockdown when out of school gyms have had to close.

Here are some ideas of things to do:

1. Go on a run, the distance or time doesn’t matter at first but this will help to improve your overall fitness if you run at least once a week.

2. Find a fitness instructor on youtube (Chloe Ting, Madfit etc) and follow along to some of their videos especially good for ab, leg and arm workouts with different lengths and intensities for different standards.

3. Go for daily walks – this will help not only your physical wellbeing but your mental health too


Hope this helps you keep active in lockdown!

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Why and how we should exercise during this second lockdown.

Recently, because of the COVID-19 pandemic, we have all had to create new ways to stay active and motivated at home. This can be an exciting prospect, but also seem hugely challenging as it’s not what we’re used to.

Especially with most fixtures and tournaments being cancelled it can be particularly difficult to find motivation to stay active, however, there are several highly important reasons you should try and keep up your physical activity during this second lockdown:

  1. Exercise is a natural stress reliever, relieving tension and enhancing your well-being through the release of endorphins. Especially in the winter months, managing school-work alongside other aspects of life can become rather stressful, and exercise is the perfect time to take time away from that stress to focus on yourself.
  2. Physical activity can also help regulate your sleeping patterns, meaning that during those daylight hours you can be even more productive.

Although training isn’t what it was before lockdown there is still an abundance of activities you can enjoy to fit some exercise into your day; some of my favourites include running, cycling, dancing and short HIIT workouts. Miss Cutteridge has distributed lots of great fitness exercises through Teams and there are plenty more available to use on YouTube.

Even the simplest activity such as a morning walk can have significant positive benefits towards your physical and mental health. 

By: Robin, netball captain

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Celebrating Black Athletes- Wilma Rudolph

Wilma Rudolph was an American sprinter born in Saint Bethlehem, Tennessee in June 1940. As a child, Wilma suffered from infantile paralysis, double pneumonia, scarlet fever and polio, with doctors event telling her she’d never walk again. Despite this very unfortunate predicament and bleak possibilities for the future, Wilma was a determined child and, with the help of her parents and 21(!) siblings,  who would often remove her leg brace and massage her injured leg, Wilma’s physical condition slowly began to improve. By age 6 she could hop on one leg, by 8 she could move around with a leg brace, and by 11 Rudolph’s mother discovered her playing basketball outside. Continuing on this positive and determined trajectory, at 16 years old she competed in the 1956 Olympic Games and won a bronze medal in the 4×100 relay. 4 years later, Wilma headed to the 1960 summer Olympics and won 3 gold medals, hailing her as one of the greatest athletes of the 20th century, as well as earning her the title of the ‘fastest woman in the world’. 

Throughout her life, Wilma had always been a strong advocate for the rights of black people. Growing up in a very segregated area of America, she wasn’t allowed into the top schools, but instead had to go to a school only for black children. Sick of this segregation, after she returned home an Olympic champion, Wilma refused to attend her homecoming parade if it wasn’t integrated, and so the town listened. After retiring from track and field, she went on to finish her degree at Tennessee State University and began working in education. She continued her involvement in sports, and after being inducted into the US Olympic Hall of Fame she started an organization to help amateur black track and field stars. 

Wilma Rudolph is truly an inspiration, and was and still is a great role model. She displays courage, passion, and emotion towards everything she does in life. 

By Malin

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Girls get rowing!

Hi everyone! I’m Amy and have been the boat club captain for WHSBC for two years now. Being a part of the boat club for approaching 5 years, it has been so exciting for me to watch it grow and develop in all sorts of ways, from the new fancy equipment we have to the huge numbers of new girls signing up. Although last year was far from ideal, with really tough conditions in the winter months, to a global pandemic preventing us from training in summer, we still really came together as a boat club and made the most of it! During lockdown especially, the fun elements of rowing really came out – from baking challenges to spelling out letters through exercise on strava, we came up with really creative ways of still training but in a more interesting way. I also had the pleasure of getting to know some of last year’s j13s over the course of the pandemic, and thoroughly enjoyed judging their creative baking skills in particular – some of which were bake off standard!

Womble cake that was made for a baking challenge

I think the sense of unity and inclusivity that we experienced as a boat club through these difficult times is definitely something that is unique to us, and something I’m sure many of us will cherish and keep in mind as we continue to train through the tough winter months. I have high hopes for the boat club this year, and think we should feel really prepared for when racing finally begins again, when we can get back out and show other clubs why we are no longer the underdogs!

Rowing in action!

Make sure to give our instagram a follow: @whsbc16 !

Amy

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Calling all rugby players!

If you’ve ever wanted to learn how to play rugby or to join a rugby team, you now have the opportunity to do so! Check out this link: https://wimbledoncommunity.org/blog/girls-rugby-a-success-story-at-old-ruts-merton-park/