Simple Warm Ups Before You Play

Getting your body warmed up is a really important part of any workout, whether you are going for a big run or getting out onto the court. Warming up your body is one of the best ways to avoid injury, but it can be easily overlooked, which can put a strain on your body. You don’t need to do a full-on program before your workout or game, but getting your body ready for what is ahead will get the most out of your efforts.


Often during our work and play, we pick up a lot of tension that we carry in our body in the form of energy that is stagnant. One excellent way to release this energy is to take a few deep breaths. This is a simple way of clearing and cleaning the tension from the body through penetrating breath intention. Start with breathing in, to the count of 3 and exhaling to the count of 3. Then on your next breath, do it to the count of 4 and continue breathing to the count of 4. Breathe in…. 1… 2… 3… Breathe out… 1… 2… 3… Breathe in… 1… 2… 3… 4… Breathe out… 1… 2… 3… 4… Repeat


Getting your heart pumping is a great way to warm up your whole system and can be done very easily with a few simple actions. Try starting with running on the spot, keeping your knees up (for a few minutes). Then do 10 star jumps. Repeat as needed.


Stretching your muscles and tendons is a gentle way to get your body warmed up before you play. This can be done by using a few yoga moves such as the sun salute, and then sitting on the ground and stretching the muscles throughout your body. Learning a few simple stretches that you can incorporate into your pre-game workout will assist your body in being prepared for the work that it is about to do during the game, or workout.

Practice Your Moves

An excellent way to prepare for the particular sport that you are about to play is to practice doing what you will need to do during the game. If it is basketball, then shoot a few hoops, or bounce the ball to a fellow team mate. Whatever sport you are doing will indicate the moves that you need to do during your warm up. At Salisbury Super Sports we encourage all of our players to do appropriate warm ups before they play to minimise injury and to help them get the most out of their game.

The Perks Of Having A Sports Club Membership

We all want to get fit and to have good health. However, sometimes it is challenging to get out of our relaxed ways and to commit to actually doing the things that lead to this. One way to assist your transition into good fitness is by joining a sports club, which will help you to stay on track, and give you an actual reason to get fit. Sometimes the desire to get fit is not enough to keep you motivated but being a part of a club gives you a sense of belonging and a purpose to stay on track.

Keeps You Motivated

One of the key advantages of having a sports club membership is that it keeps you motivated to keep going back. We have all been in that situation where we really want to get fit, but after attending one class or working out a couple of times, we lose motivation. The gym space is not the best space for everyone, so it is important to find ways of getting fit that appeal to what works for you, personally.

Sports club membership usually comes with membership to a team, which helps to stay the course, and not lose focus with your fitness goals. Your team members are like a silent cheering squad that draws you back to participate, even when you don’t feel like going. As a member of a team you won’t want to let your team mates down so it will help you to go each week, and as we all know, once you get on to the court you’ll feel great!

Transitions You into Sports

If you are a beginner, joining a sports club such as Salisbury Super Sports is a great way to transition into regular sports activities. Having a membership takes the mystery out of where to go and what to do, so you don’t feel like such a newbie, and you will have a purpose for what you are doing. A membership will also help you to build up your fitness gradually, rather than going in heavy handed and expecting it all to happen at once.

Helps Your Social Life

If you have moved to a new area or struggle with meeting new people in your day to day life, joining a sports club can be hugely beneficial for making new friends. You will have the opportunity to meet like-minded people, and bond with them over your fitness goals, as well as planning outings to meet off the court.

How To Plan An Enjoyable (And Sustainable) Holiday Fitness Regime

Going on holiday doesn’t mean that your fitness regime needs to go on holiday too. In fact, while you are on holiday is a good time to try out different things that you may not have thought of before, while you have a little more time on your hands. You may even find that you like the additions so much that you might want to keep them as a part of your regular routine.

Stay active

During holiday time, it is very easy to just vegetate and not do anything at all, and really, that is the point of a holiday, is it not? Unfortunately, though, if you aren’t staying active you are more likely to eat more food than usual, and this may start to put on the pounds and undo any of the work that you have already achieved. The best way to stay on top of this is to keep moving, and make the most of exploring the holiday destination in which you have found yourself. Go for daily walks, explore the surrounding terrain, use the hotel fitness facilities and swim as much as possible.

Make a plan that you can stick to

Having a plan that you can use as a guide will help you to stay on track and maintain some sort of fitness routine, even while you are on holiday. Start the day with something, even if it is just light stretching, and add in a couple of other things that you normally enjoy doing throughout the day, to ensure that you stay fit despite the holiday cheer.

Drink plenty of water

It is often the case that when we are thirsty our body mistakes it for hunger and we may end up eating a lot more food than our body needs. Drink plenty of water throughout the day, especially if you are spending a lot of time in the sun, or are holidaying in a humid climate. If you know that your body is adequately hydrated you will know if you are genuinely hungry or it is just a lack of hydration that is making you feel that way. Salisbury Super Sports encourages adequate hydration even when you aren’t on holiday too, as water is the elixir of life, and without it, your body cannot perform all of its regular functions.

Be creative about using what you have got

If your regular exercise routine involves you going to the gym or somewhere that you won’t be able to go while you are on holiday, you need to think outside the box, rather than just throwing the fitness regime out the window. If you are going on holiday near a beach, or forest, or somewhere that you can utilise the space for doing your workout, incorporate that into your plan. Aim to get up every morning and jog along the beach, or set yourself the goal of having a morning swim in the surf.

How Indoor Cricket Can Be An Alternative Workout

If you are feeling bored with your gym or other workouts but still want to get some exercise and tone your body, joining an indoor cricket team could be a great alternative workout for you. Often being involved in a team sport can be a good way of getting a workout, while having a lot of fun in the process and meeting some great friends along the way. Why not call in to Salisbury Super Sports and talk to us today about joining one of our indoor cricket teams!

Work Your Muscles

Anyone who thinks that cricket is not a strenuous sport has obviously never played a full game of indoor cricket. While it might look like there is a lot of standing around, when the players are ‘on’ it means short bursts of hardcore action, which means that physical fitness is a big part of getting the most out of your game. One of the reasons our players keep coming back each week is because they are getting the workout that they desire, stretching their muscles and learning new skills.

Improve Your Cardiovascular Health

Another area that indoor cricket certainly assists with your total physical well being is through providing a cardiovascular workout. When you think about it, if your team is bowling and you are the one who is up, you are not going to get many bowls in if you are short of breath and gasping for air. Most indoor cricket pre-game training involves some strenuous cardiovascular training, which assists both in the game, and outside in your daily life.

Have Fun

Who said working out couldn’t be fun? For some of us, doing a boring old workout in a gym is not our idea of a fun time, which is why indoor cricket is a great alternative. Where a gym workout usually only involves you, working towards your own personal fitness goals in isolation, indoor cricket is the opposite. Playing a team sport is always a great way to get a workout, because most of the time you are having fun while not even noticing that your body is having a workout. It provides the opportunity to meet new people, while learning new skills and improving your overall fitness.

If you are interested in getting into indoor cricket or any other indoor team sport, talk to us today.

How Can I Support My Children In Their Favourite Sports?

If we are honest as a parent, we’ll be able to admit that we don’t always get it right, every time. Nobody does. We have all had at least one instance during our parenting when we have unwittingly overreached in attempting to get our children to be successful at whatever they choose to do. Often this happens in the sporting area of life. For some of us, this can show up as pushing our children to work at a pace that might work better for you, than for them, and hassling them to achieve in your way, rather than supporting them in their own process.

The fact is that if they love playing a particular sport, then you are already winning, as this will provide them with bountiful tools for life that they will learn along the way as they continue to play. How you can support them best is not through telling them how to achieve success, but by showing them with your actions, and becoming a valuable ally in their journey of playing their sport of choice.

Provide Emotional Support

One key skill that children learn through playing sport is how to work as a team with other people, towards a common goal. During this exploration, they will discover that different personalities have different ideas about how things should be done, and what their own expectations are. As their parent, providing emotional support as a friend will assist them as they navigate through these waters is your best bet, rather than over-identifying with their experiences and getting too involved.

Stand on the sidelines, so to speak, and share your insights, but don’t tell them how to think about what they are experiencing. Encourage them to be team players, and to accept that different people have different ideas, and that’s just life, so we learn to work together.

Practice at Home Together

If there is one thing that children will appreciate more than anything else, it’s the opportunity to practice at home, and doing it with either Mum or Dad, will make it even more fun. Get some equipment for whatever your children’s favourite sport is, and aim to spend at least 2-3 hours a week practicing with them, and giving them the opportunity to practice the new skills they are learning during their team practice. If you don’t have time to practice with your children, they could join an indoor sport team such as one of those at Salisbury Super Sports, which would give them the opportunity to practice.

Support Them in Goal Setting

If your children have a dream to continue playing the sport to a professional level, or they just want to see how far they can go at playing the sport, encourage them in setting goals of what they want to achieve. This can assist them with staying focused and motivated to expand on their practice, and build their fitness health to achieve their goals over time.

Can Playing a Team Sport Help You at Work?

At Salisbury Super Sports we are asked, from time to time, whether playing a team sport can help with one’s work, and our answer is, “Yes, most certainly”.

Playing a team sport, as with any endeavour in life that involves you immersing yourself into situations where you need to communicate with other human beings is very beneficial. It is guaranteed to stretch you in ways that allow you to learn skills for functioning cohesively and effectively within the different peer groups that you encounter during the course of your life. This translates into your work life for sure.

It has to, because while playing a team sport you are forced to problem solve, share ideas, delegate roles and work within those roles together as a team, towards a common goal. It is the same as in a workplace. This expands your brain, and opens your mind to interesting new ways of interacting with the different personalities that you encounter during your day to day life. Experiencing this in a sporting arena allows you to test out what works and what doesn’t, without impacting on your livelihood. Then once you have tested your theories on your team mates, and built some great friendships along the way, you are better equipped to handle anything in the workplace like a champion.

Humans: Social Animals

Humans are social creatures, and, as such, they need the connection with other human beings to learn about themselves and to develop cognitively, as well as spiritually and emotionally. Even for the most introverted of us, the desire for human contact on some level is as important to our well-being as food and water, even if we might not realise it at times. If you watch any documentary of the animal world you can see how interrelated every living being actually is, and the human world is no different. It may often be a concrete jungle for many of us, but it is still a jungle, and is governed by social laws specific to our evolving species. Learning skills in navigating through this jungle is paramount to both our ability to survive and also to thrive.

Get More Out of Your Body

For many of us, sitting down is a big part of our work life. We sit down on the way to work, and then we sit at a desk for up to eight hours a day, behind a screen. This doesn’t do our bodies any favours. If you don’t use it, you lose it, so get moving and stretch those muscles during your free time, to keep yourself in good shape. Not only will it give you more energy physically, but also you will find that you are clearer in your thoughts, and you are more easily able to cope with the daily grind.

Sport: Why Your Choice Of Clothing Matters

They say that in any endeavour that we embark upon, the likelihood of success relies a lot on whether we believe that we can achieve success in pursuing the experience. This means that a large part of our success happens before we even step out onto the court, or field, and it all starts with our own mind. Dressing ourselves in clothing that is appropriate for the situation is one way that we prepare our mind, by assisting us to put ourselves literally into the picture of our success story.

The Placebo Effect

You know that feeling of being fully prepared, and having complete confidence in your own ability to achieve your goals. For some of us, this can take a bit more convincing of ourselves than it does for others, but we can trick our minds into it by wearing clothing that makes us feel more confident in ourselves to get the ball rolling. Wearing clothing that makes us feel good, in whatever we are doing, helps us to get the most out of ourselves and deliver our best performance, no matter what arena we are stepping into.

Boost Performance

We live in a time where technological advances are enabling amazing developments in all sorts of industries. The sport and recreation sector is one area where science has been kicking a lot of goals, producing quality clothing that can really enhance your performance. Swimming is one sport where this has most definitely been the case, with particular swim suits now being banned from professional swimming because of their ability to assist with moving through the water more easily. Check your local sports store, or talk to one of our people at Salisbury Super Sports for information about clothing that might assist you to get more out of your performance for your sport of choice.

Prevent Injury

We all know the old adage about ‘different horses for different courses’. This applies to any sport when we consider the clothing and equipment that is worn, and for good reason. Wearing the appropriate clothing is not just about looking the part, but also about preventing injury and getting the best out of your performance. Clothing and footwear that does not fit properly or is not appropriate, can cause injury or hinder your performance; therefore, it is important to get it right, every time, to get the best out of yourself.

Ideal Post-workout Snacks

When you have finished your workout, or are heading home after a game, there is a good chance that you will be famished and in need of some sustenance to alleviate the hunger pains. Often those quick fix options of grabbing something easy could put you on a slippery slope towards undoing all the good work you have done, especially if it becomes a regular occurrence. Planning ahead is one way of ensuring that you are not falling into the trap of eating unhealthy food after your workout, and knowing what you want to eat will prevent you from grabbing fast food.


A healthy smoothie is a great choice as it can be prepared before the game, and be ready and waiting for you when you finish. Choice of ingredients should take into account that the body will be filled with lactic acid, so ensure that you are choosing alkaline ingredients for easing your body back into its regular post-workout routine. Bananas, berries, nuts and low fat milk options are best, incorporating ingredients that will be high in essential nutrients for the body to get what it needs without extra sugar.

Nuts and Dried Fruit

Nuts and dried fruit such as dates are some of the easiest and best snacks for your body, whether you have just finished a workout or game, or you simply need a snack on the run. Not only will they provide the essential nutrients needed to refill your body’s energy systems, but they are easy to transport and can be kept in a container in your bag.

Fresh Fruit and Yoghurt

Who wouldn’t salivate at the thought of some fresh fruit and yoghurt after a strenuous workout or game? There’s something about eating a really healthy snack after a workout, providing peace of mind that you are doing something great for your body. Choose fruits that are easy to digest and low fat yoghurt for a delicious, healthy snack.

Tinned Fish

Fish is one of those foods that both tastes delicious and is very good for you. A tin of sardines on low sodium crackers is the perfect snack for after a workout or game, and it will not require much preparation. Tinned sardines are packed with the healthy Omega oils, as well as B vitamins, phosphorous, zinc, copper and other nutrients to keep your body looking and feeling great! At Salisbury Super Sports, we encourage all of our members to opt for healthy snacks after the game.

How to Stay Warm and Active During Winter

If you are looking to stay warm during the cooler winter months but want to keep active, you may need to take some time away from snuggling up with a warm companion and watching Netflix under a blanket. For many of us this seems to be the easiest option but, as we all know, the temptation to munch the winter away with naughty treats will mean that we have more than one winter coat to peel off when summer arrives. Finding ways of staying warm that combine some physical activity will keep you feeling great, in your body, mind and soul.

Morning Walks

Believe it or not, but by the time you get back from your morning walk through the brisk winter air, you are going to feel a billion times better than you did when you were hunkered down under your quilt trying to talk yourself out of going. Not only does it get oxygen flowing through your body, but also it keeps you warm, and increases your metabolism to assist your body to burn up the hearty winter food that is a staple during the season.

Playing a Team Sports

For some of us, the motivation to get out there and actually take that morning walk eludes us, so playing a team sport is another way of getting motivated to increase your heart rate during the colder months. The knowledge that your team is waiting for you to join them for training and games will get you off the couch and out into the cool air to get some of that much-needed oxygen into your system. Salisbury Super Sports offers a variety of different sports so you are bound to find one that inspires you to make the move.
Another great way to get your body moving and keep those winter blues at bay is dancing. Joining a local dance group, or simply putting on your favourite tunes and dancing around in your lounge will be sure to have you peeling off the layers in no time at all.

Drumming Classes

In case you haven’t noticed, there has been a rise in the number of group drumming and djembe classes during recent times, which brings forth a new age of physical exertion that not only feels great but also keeps you fit. Joining a local drumming group will not only improve your rhythm, as well as your mood, but it is also a great way to keep fit and make new friends.

Four Major Reasons Why Processed Foods Are Unhealthy

When we think about the word ‘processed’ it is best to clarify what we actually mean in the context of this article. We all know that there is some processing that is done to natural foods to get them from the plant to where humans are able to buy them to take home to consume. This would include the processing of fruit from the tree and into the shop or market so we can buy it. It also includes the processing of meat so that we do not have to buy the whole cow, but can pick up cuts from the supermarket, or the process of making milk into butter, cream and other useful dairy items. The kinds of foods that we are talking about here are foods that are processed using chemicals, which in essence de-nature them to the point where a lot of the goodness is removed.

Low Nutrient Content

One of the main reasons why it is best to avoid processed foods is that they have a much lower nutrient content than if we ate them the way nature intended, as raw and unprocessed as possible. The fact that there has been a significant rise in cancer during recent times could very well have much to do with the fact that people are eating a lot more foods, but with a lower nutrient content. So their bodies are spending a lot of good energy processing the food, but not really getting any fuel that the body can use.

High Sugar Content

A lot of the ‘fast foods’ that you buy either at the supermarket or at the fast food ‘restaurants’ are extremely high in sugar and carbohydrates. They are carefully engineered to look and taste like real food, (and some of them are such a good copy that it really can be difficult not to be fooled). However, often they have a much higher sugar content than regular foods. One of the reasons for this is that the companies that produce them want you to become addicted so that you keep coming back for more. The best way to eat food is as nature intended, pure and unadulterated, to avoid hidden sugars that cause a variety of health issues if continually eaten over long periods of time.

Artificial Flavourings

Anything that has ‘artificial flavourings’ basically means that it has chemical additives that are produced in laboratories to create the illusion of being the food that it is pretending to taste like. When you see a product that says ‘chicken flavoured’, it is very unlikely that there is actually any chicken involved in the product. To get this amazing flavour out of thin air, as you can imagine, takes a delicate balance of difference chemicals, and therefore, not something that will be doing any good for your body, or your mind.

High Fat Content

Most processed foods have a high trans fat content; this is the bad hydrogenated fat, which clogs arteries and often leads to heart disease. Not only will they not be doing your body any favours but can also become addictive, which means your body will need more of them. We all know that cholesterol clogs up our arteries but do we really know how much fat is actually in that ‘low fat’ microwave meal that we have chosen from the supermarket freezer section? And what sort of preservatives are in it to allow it to be kept for so long?

If you are playing sport, the best thing you can do for your body is to put good fuel in, so that you can get the best out of it. At Salisbury Super Sport, we encourage our players to choose the highest quality and most nutritious foods and snacks, because we know that good health requires a holistic approach – mind, body and spirit.