welcome back to week five of the athboy community...
TRANSCRIPT
Welcome back to week five of the Athboy Community School
Health and Wellbeing for Students, Staff and Families connected
with Athboy Community School.
Now that they have started on Week One of easing the
restrictions and moving forward to get us out of these unusual
circumstances we are living through. Hopefully the Stages will keep
moving forward to where we are back to our ‘New Normal’ and we
will be able to meet friends and socialise a little more but keeping
the 2 metre rule.
In this week’s edition we also get a look into how Thomas Barr and
Ciara Mageean are coping with social distancing. Both of which will
give us a few training tips as they aspire to be at the Olympics in
2021. We have also included our usual challenges and recipes to
get everyone cooking
Finally, we really appreciated the feedback we received. Thanks
to Ms Moore for the recipes and Mr. Mills for the Joke of the
Week. If anyone has any more ideas, fun game’s or recipes that
they know about which students, parents and staff might enjoy
please send them on to us. Thank You – you can email
Great Way to Start the Day
Let’s give this a go – 7-Day Self Care Challeng
Get out and Enjoy the Fresh Air
Comedy Section Joke’s of the Week
1. What did the duck say when he bought lipstick?
A: "Put it on my bill"
2. Did you hear about the kidnapping at school?
A: "It's ok. He woke up"
3. What do you call a pig that does karate?
A: "A pork chop"
4. Why don’t Scientists trust atoms?
A: “Because they make up everything.”
5. Why can’t you explain puns to Kleptomaniacs?
A: They always take things literally
6. How many times can you subtract 10 from 100?
A: Once the next time you would be subtracting 90 from 100
7. What kind of exercise do lazy people do?
A: Diddly – squats.
8. What’s the difference between a cat and a comma?
A: A cat has claws at the end of paws;
A comma is a pause at the end of a clause
9. What did the left eye say to the right eye?
A: Between you and me, something smells.
10. Why did the M&M go to school?
A: It wanted to be a Smartie.
Grab a pen – Pick 5 each day and see where it brings
you
Let’s get Cooking - Baking
Breakfast Option – Healthy Choice Scones
What is Needed:
200g/7 oz Odlums Cream Plain Flour, 25g/1 oz Odlums Wheat Bran, 1 teaspoon
Shamrock Bread Soda, 25g/1 oz Shamrock Light Muscovado Sugar, 25g/1 oz
Butter, 125g/4 oz Blueberries, 125g Natural Yoghurt, Milk
Method Step by step:
1. Preheat oven to 200°C/400°F/Gas 6. Lightly dust flat baking tray with
flour.
2. Sieve flour and bread soda into a mixing bowl. Add the bran and sugar and
mix well.
3. Rub in the butter until mixture resembles breadcrumbs. Stir in the
blueberries.
4. Put the yoghurt into a measuring jug and make up to 200ml with fresh
milk. Combine.
5. Add to dry ingredients and mix to a soft dough. Turn onto a floured board
and lightly knead. Put prepared tin into oven to heat.
6. Press dough out to about 2.5cms/1" in thickness. Cut into 7.5cms/3"
round scones. Place on preheated tin and put back into oven for about 20
minutes until risen and golden brown.
7. Serve hot or cold with butter.
Hoisin Pork
3lbs lean belly pork, boned, sea salt, for rubbing
2 tsp Chinese five-spice powder
2 garlic cloves, peeled and chopped
1tsp sesame oil
4 tbsp hoisin sauce
1 tbsp clear honey
assorted salad leaves to garnish
Prepare
• Preheat the oven to 200 C, 400 F, Gas mark 6
• 15 mins before cooking, cut the pork in a criss-cross pattern. Rub salt
evenly & stand for 30 mins
• Mix together the five-spice powder, garlic, sesame oil, hoisin sauce, and
honey until smooth Rub the mixture over the pork skin
• Place pork on a plate, Cover, Chill to marinate for 6 hours
Method
Place the pork in a roasting tin, roast into a preheated oven for 1/1.15
hours or until pork is crisp & juices run clear
Remove pork and leave to rest for 15 mins
Arrange on a warmed plate and garnish with salad leaves
Chocolate Dominoes
✓ 175g/6oz soft margarine
✓ 175g/6oz castor sugar
✓ 150g/5oz self - raising flour
✓ 25g/1oz unsweetened cocoa powder, sifted
✓ 3 eggs
Topping (optional)
❖ 175g/6oz butter
❖ 25g/1oz unsweetened cocoa powder
❖ 300g/11oz icing sugar
❖ A few liquorice strips and 115g/4oz candy-coated chocolate drops
Method
• Preheat oven to 180 C Gas mark 4. Brush a baking tin(18x28) with a little
vegetable oil.
• Put margarine, sugar, flour, cocoa powder and eggs in a bowl and mix well
until smooth
• Spoon into cake tin & level the surface
• Bake for about 30 mins
o Cool in tin for 5 mins. Loosen the edges with a knife & transfer to a
wire rack
o Peel off & throw away any greaseproof paper used
o Turn cake onto chopping board & cut into 16 even sized bars
o For the topping, place butter in bowl, sift in cocoa and icing sugar &
beat until smooth
o Spread topping over cake
o Add a strip of liquorice to each cake
Decorate with candy-coated chocolate drops
To improve functional strength and general health. Adjust number of
sets accordingly to suit age/fitness levels. Advance from exercise to
exercise, once completed the first set rest for 2-3 minutes then
move onto the next set.
Covid 19 – Keep Moving!
Session 3
PAP must be done before each strength/power/core workout
PAP Routine Body Weight Repetitions
Clams 2 x 5 each Side
Glute Bridge 2 X 5
Spiderman with twist 2 x 5 each side
Inchworm 2 x 5
Lunge 2 x 5 each side
Squat 2 x 5
Strength / Power / Core Workout
Strength Exercise Repetitions
Push-ups (incline) 5 x 10
Wall Squat
(Isometric)
5 x 5
Pull-ups / Inverted
Row
5 x 8
Dips (Triceps) 5 x 110
Power Exercise Repetitions
CMJ Squats
(Countermovement)
5 x 5
Core Exercise Repetitions
Side Plank with leg
raises
5 x 5 each side
Lets Get Moving
The emojis below give you clues to the names of 20 bands or solo acts.
Maths Brain Teaser
Brainteaser
Can you determine the meaning of each of the 20 puzzles below?
Get our thinking hats on – Can you make out these words
Cognitive challenges for the whole family Provided by Active Kingdom
From JT Deenihan, Director, Active Kingdom
An important factor of our overall health and wellbeing is our mental and cognitive wellness. At Active Kingdom we aim to develop children’s holistic development, not only through physical activity, but also through cognitive and social development opportunities. So over the next few weeks we are providing
details of a number of our team-building and cognitive challenges that are suitable for the whole family.
Tangrams
Tangrams were developed in China and are believed to be nearly 1000 years old. The Chinese name for the game literally translates to ‘Seven Boards of Skill). Although Tangrams date back centuries they only
became popular in the western world in 1815, when a ship returning from China brought the game back with them along with two books of accompanying puzzles. From there several other puzzle books were
formed. In the 19th century alone over 6,500 different Tangram problems have been created. Aim of the game: The objective of the puzzle is to form a certain shape (given only an outline or silhouette)
Rules of the game: There are a 2 rules to this game; (1) you must use all 7 pieces (2) pieces cannot overlap each other How to play: Print and cut out the Tangram shape to the right. Better to print them/stick them on card paper so they are more durable. Make sure to cut out all the individual coloured shapes. Look at the outlined shapes below and attempt to make the same shape with your pieces. There are tons of resources online for more shapes to make and solutions to the below problems. You can also get problems with the outlines shown (but not colours) so it will make it a bit easier for younger players.
My social distancing: Thomas Barr
What's the first thing you do in the morning?
Check the notifications on my phone.
What's your favourite exercise?
Sprinting, running fast, but for now, I’m enjoying the home gym sessions in our
semi-professional adapted sitting room/gym.
Is there one particular skill you practice every day?
Not in particular, no.
Netflix and chill or a nice evening jog?
Netflix and chill.
Name one book you want to read.
I’m not much of a bookworm so I actually haven’t a clue what’s even on the shelves
at the moment.
On a scale on 1 to 10, how good are your DIY skills?
I’d give it a solid 8.5 – jack of all trades, master of none.
Have you a favourite pre-training meal to help you through a tough session?
I’ll often have a rice cake with peanut butter and Nutella shortly before training,
just to have something in my belly, but at the same time I don’t rely on it or any
particular meal to get me through a session.
Once I’ve eaten enough the day before and throughout the day leading up to the
session, I’m happy.
What’s the best way to stave off boredom?
I’m often very busy and I enjoy that but I’m somewhat enjoying all the free time
now. I haven’t felt boredom kick in yet.
However, I have lots of different DIY projects going on, so I’ll either be working
on those, or researching what I have to do next in said project. Also spending a
lot more time on the Playstation.
Have you any tips for training at home?
Do what you can with what you can, anything is better than nothing, so just get
moving!
There’s no excuse at the moment as all we ha is time, and to get a good workout
you don’t even need equipment. There are hundreds of millions (yup, I’ve counted
them all and that’s the real figure) of home workouts popping up online for you to
follow if you can’t think what to do yourself and need some guidance.
It’s always easier when someone’s telling you what to do and taking the thinking
out of it – hence I’m missing my coaches at the moment.
Or if you’re pretty independent, imaginative and enjoy setting yourself a
challenge, write down a session – the exercises, the rep number or time for each
exercise, and rest periods, and stick to it.
Name one documentary you want to see.
The documentary that comes out when this is all over giving us all of the facts on
the origin, effects and aftermath of Covid-19 – how it made the world come to a
standstill but we powered through it and came out the other end.
Have you discovered any new music or podcasts?
I’m not a massive follower of podcasts but I love music. I’ll often sit down with
my laptop and trawl through music streaming sites to find new music, I must set
aside a day for that soon.
Is there one piece of housework you can no longer avoid?
The mountain of washing that builds up from training.
Favourite room of the house to spend time in?
The new sitting room gym….
My social distancing: Ciara Mageean is
learning guitar
What's the first thing you do in the morning?
At the minute when I wake up I’ve been giving my boyfriend a wee call to say
good morning. I’m not quite sure when I’ll get to see him next as I’m in
Manchester and he is in Dublin so it’s a nice way to start my day and always puts
a smile on my face.
What’s your favourite exercise?
Oh I feel like I should say running, as I am an athlete, but if I was to think of
my favourite it would probably be a few things. I do miss playing a team sport so
probably camogie, I absolutely loved dodge ball in school so if that was an option
I’d pick that, and I do enjoy my gym workouts getting to lift weights.
Is there one particular skill you practice every day?
Running, every day! Running is a gross motor sport so fine skills aren’t really a
part of my daily training, but I do work on different areas of my fitness every
day. I have to work on things such as flexibility, and fine muscle control every
day to keep myself injury free. In the athlete house though we have been honing
different skills while on lockdown, trying out different Tik Tok dances, press
ups, and trying to get our eye in with the sling shot in the back garden!
Netflix and chill or a nice evening jog?
Both, usually we have an evening run, easy four miles... then we chill and watch a
movie after dinner. We have had to mix training up a bit with the changes but in
an ideal world we get both in.
Name one book you want to read.
I’m making my way through a few Malcolm Gladwell books, I love coming away
with new information and enjoy a book that challenges my thought process. Then
when I need to flake out I’d pick something like A Man Called Ove. So if anyone
could recommend books like this to me they’d be on my "want to read list".
On a scale of 1 to 10, how good are your DIY skills?
Ohhhh, I’m going to give myself an 7.5 - 8 here. My daddy is a joiner so I spent
my life watching him make and fix things, and soon learned the names of tools
and how to use them. I do know my limits though so I stay away from the
plumbing... luckily in Portaferry my dad has a lot of friends who are also
tradesmen so they all help each other out.
Have you a favourite pre-training meal to help you through a tough session?
We usually train in the morning so I tend to eat an OTE DuoBar, the vanilla
flavour in my favourite, and a cup of tea. When it come to racing in the evening,
something easy to digest is usually what I go for... rice is always a winner.
Name one movie you want to watch.
1917, I was planning on watching it in the cinema before the lockdown.
What’s the best way to stave off boredom?
Oh as a full-time athlete I feel I’ve been preparing for lockdown for years. My
life is basically train, eat, sleep. For me there’s a few things I enjoy. I love
chatting with my family, I’m usually on WhatsApp most of the day chatting or
messaging and keeping in touch. I also love arts and crafts, I’ll be making
postcards to post to my boyfriend and siblings to make them laugh, and
currently my little cousin is teaching me the guitar via WhatsApp. She is a tough
taskmaster, I have a lesson every Thursday and Monday and homework in
between so that keeps me busy (Eimear is 10 by the way!)
Have you any tips for training at home?
Set yourself some goals that you can realistically achieve from home.We are
allowed out for our daily exercise so you can get some cardio in outside, find a
route that works for you and follow the guidelines.When it comes to working out
inside, have fun. Find new alternatives, there are so many exercises we can do
with body weight, or with stuff we have about the house so be creative and have
a bit of craic. If you need any ideas check out social media, so many people are
sharing home workouts (including my team, Team NB Manchester). Give yourself
a plan or schedule and try to stick to it. Being home means we can fall into the
habit of sitting about and it can be hard to feel motivated. At the beginning of
each week set out your plan for the week, what day, what time, and what
exercise. Write it down and stick it somewhere you can see. Creating a routine
during these strange times means we can take back a little control.
Name one documentary you want to see.
Anything with David Attenborough, I absolutely love animals and nature, and
could listen to his voice all day.
Have you discovered any new music or podcasts?
My music taste is so varied but my wee sis and cousin Tara introduced me to
Beoga and I absolutely love it. A lad from my hometown, Ryan McMullan also
features in some of their songs, always a nice surprise hearing a wee Portaferry
accent as I’m listening.
Is there one piece of housework you can no longer avoid?
My own room! I actually enjoy housework, everywhere but my own bedroom. I’ll
clean all day but can’t be bothered with my own mess!
Favourite room of the house to spend time in?
We are lucky that the Team NB Manchester athlete house is lovely, and has lots
of space so my favourite room varies depending in the time of day. In the
morning my bedroom gets lovely light, it makes me smile sitting there chilling.
Then when I want a bit of company the front room or kitchen is where we chill
as a team and have the craic... and if the sun shines, which it does on the odd
occasion over here, we have a lovely garden. Both Jip [Vastenburg] and Adam
[Craig] are enjoying learning how to puck about with my hurl.
Answers to Music Emojis
1. The Beach Boys 2. Britney
3. The Bee Gees 4. Girls Aloud
5. Oasis 6. Adele
7. Coldplay 8. Cardi B
9. Guns and Roses 10. Shakira
11. Queen 12. Sugarbabes
13. Radiohead 14. Ellie Goulding
15. The Eagles 16. All Saints
17. Genesis 18. Lady Gaga
19. The Police 20. Sia
Answer to Maths Problem
The Answer is 1.
Each row of the given square is in arithmetic progression.
Difference between two consecutive numbers in the last row is 4.
Answers to the Thinking Hat Quiz
1. Mind's Eye 10. Excuse Me.
2. Unbalanced 11. Foot in the Door
3. Brownie Points 12. Me and My Shadow
4. Total Recall 13. G-Men
5. Hard Up 14. Tenants
6. A Drop in Temperature 15. The Plot Thickens
7. Shot in the Dark
8. Last but not least
9. Enlightening
Answers to the Brian teasers
Something to finish this week with!!!
Let’s stay safe and embrace the week