ONE of Cork Sports Partnership’s (CSP) core values is inclusion. It guides their work and is a value that has really come to the forefront in these uncertain times.
- Stretching: Calf muscles (Gastroc & Soleus) and PF stretch.
- Strengthening: Start with double leg and progress to single leg as able.
- Rolling: Foam roll calves, Roll foot on tennis ball or Sliotar.
- Wearing supportive shoes
“This is a really simple recipe which yields a delicious result. I serve it with simple boiled potatoes or a dish of piquant beetroot. It can be assembled uncooked hours ahead, put in a fridge and cooked later. It is ideal for a party and an easy way to feed a lot of people without too much stress!”
This quantity of topping will coat 6 main course portions of fish.
Allow 175g of filleted, skinned fish per person
225g mature Irish cheddar cheese, coarsely grated
1 tablespoon Dijon mustard
4 tablespoons cream
- Arrange the fish in a single layer in an ovenproof dish.
- Mix the cheese, mustard and cream together. It will form a thick paste and may seem unlikely but keep the faith as it works beautifully.
- Spread cheesy paste evenly over the fish. At this point the dish can be refrigerated until later.
- Cook in a pre-heated oven, 180c/350f/gas4, for about 20 minutes until the fish is cooked and the top is golden and bubbly.
- Garnish and serve.
This week, karate international and Mardyke Arena UCC Emerging Talent Programme athlete Hieu Power tells us how he is adapting to the pandemic and maintaining his fitness.
“Training has been very different at this time but it hasn’t stopped me, I’m training 2-4 times a day. I’ve been very busy around my house trying to make exercise equipment, for example I sawed off a log to use as a makeshift barbell. I also filled up shopping bags with earth to use as a medicine ball. I take part in online karate classes with Senshi Karate Club.
As I now have more time, I’m able to make healthy meals and try out new healthy recipes. Recovery is very important to me, I complete Pilates classes regularly and I’ve also cleaned out a wheelie bin to use as a DIY ice bath.
Training no doubt is very hard at this time but my sport is still evolving and I have to keep ahead the rest of my opponents.” Mardyke Arena UCC are running fitness classes online via their Facebook page. Their schedule is:
Monday – HIIT – 6pm Tuesday – Legs, Bums & Tums – 6pm Wednesday – Pilates for all – 6pm Thursday – Legs, Bums & Tums – 6pm Friday – HIIT – 1pm
Next week: The importance of flexibility, more exercise routines, and tips on beating stress