SPORT BLOG


by Gerry Gorman of Birkmyre Park Gym Holiday Showdown


The kids are through their exams, school is fi nishing and the frantic search for last year’s swimwear begins. The annual migration to sunnier climes is upon us. The horror of discovering someone has switched your swimwear for 2 sizes smaller than you last remembered is always hard to take. Why not try to do something about it before you hit the beach.


4 weeks and counting


Try this little 10 minute plan 3 to 4 times a week over the next month. Firstly, try to ditch the booze......you will get better results and you will have plenty when your living up on the Costa’s.


Daily Action Plan


Run for 4 minutes at a pace you can sustain for this amount of time. Sit on a bench,chair or garden wall. Stand up and squat back down. 12 repetitions.


Now try press ups.....choose to do wall, box or full press ups depending on your fi tness level. 12 repetitions.


Next try some side bends alternating from left to right, 12 either side.


Now hit the quads by doing some forward lunges, alternate from left to right leg. Try 12 repetitions.


Sit back down on your bench, brace your arms for added stability and raise your knees towards your chest. 12 repetitions.


Hit the triceps by doing dips on your bench, brace your arms and then slowly lower yourself down and back up repeat for 12 repetitions.


Finally, do 2 minutes of climbing stairs.


From week to week add little elements to develop the programme,why not try increasing the amount of time you run for or perhaps the speed.


As you see yourself getting fi tter why not add more repetitions or for the really dedicated add more sets.


There is always the option of adding some light hand weights to your workout whilst doing your lunges or squats.


Don’t get bored, change as many elements as you can during the four weeks, but make sure reasonable adaptions.


Stick to this little plan for the four weeks and I guarantee that you will feel fi tter and you will lose body fat.


Finally, for the serious contenders.....why not join me at G in the Park every Saturday morning at 8.15am (Birkmyre Park, Kilmacolm)


For more information on Personal Training packages and rates and a full copy of this article why not visit my website www.alta-vista-fi tness-solutions.co.uk


Why not email me with your questions about fi tness and training: geraldg075@ googlemail.com or call/text on 0796 666 2848.


Langbank Tennis Club


Nearly at the end of another successful session of Junior Tennis lessons with our popular coach Chris Murphy. The weather has been reasonably kind to us this year with very little disruption and all involved have had a great time with much improvement in our young players. Thanks to all mums and dads for their interest. Unfortunately the lack of seniors is causing great concern as it is important for the continuing viability of the Tennis Club. A complete family can play all season for £50 and an individual for £25. Juniors are only £10 which would allow them to play all during the summer holidays. It is one of the few local facilities the village still have. For further information, please contact Jen Runciman 540327 or johnandjen30@yahoo. com


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Strathgryffe Tennis Club - Anna Wins West of Scotland County Finals


Strathgryffe Tennis & Squash Club member, Anna Daisley, has qualifi ed as West of Scotland’s representative at the HSBC Road to Wimbledon National Finals in August.


Anna had won the club event at Strathgryffe Tennis & Squash Club then progressed on to the County Finals which were played at the David Lloyd Club Renfrew at the weekend. The fi nals included the best 14 & under players from West of Scotland clubs who were playing for a place in the national fi nals of this prestigious event.


Anna was in top form losing only four games in total to win through to the national fi nals which will be played this season at the Bank of England courts at Roehampton due to the Olympic tennis events being played at the All England Club. She beat David Lloyd Renfrew’s Kirsty MacDonald in the semi-fi nal followed by a fi nal round win over Harriet Beattie of Giffnock.


In the boy’s event Scott Docherty had won the club competition at Strathgryffe but was beaten by the eventual winner of the County Finals Greg Walker, 6-3 6-3 in the semi-fi nal.


For more information on the tennis, squash or fi tness facilities at Strathgryffe in Houston please email: info@strathgryffe.net


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