England rugby sevens team captain Michaela Staniford
Michaela Staniford became England’s youngest player at the age of 17 playing in the Women’s World Cup in 2005. She shares her fitness tips:
Staying motivated:
'Make sure there is lots of variety in what you do, try new things, new and different activities. Definitely take a friend: things seem that little bit easier with someone you can have a giggle with; it also promotes a bit of healthy competition. It’s also really important you find something you enjoy and want to get up and do.'
Tips on diet and energy levels:
'Keep yourself busy, it’s so common to get bored and fill time with snacking or eating something you don’t really want or need. You need to be organised; I’ve found myself eating convenience foods when I simply haven’t been able to get to a shop. Also, keep an eye on portion size and letting yourself get into a hungry state. If you’re hungry you will binge, regular little snacks keep energy levels high and keep your metabolism ticking over.'
Boost your stamina:
'You don’t have to go for a run: this wouldn’t appeal to me either. Walk, cycle, take the stairs - replace a drive to the shops if possible. It doesn’t have to be intense or long to begin with, whatever you do, make sure it’s a positive experience - if you don’t enjoy it or feel good about doing it then you’re less likely to continue.'
A gym tip to improve muscle tone:
'So many people neglect the legs; big muscle groups burn lots of body fat. Again, find exercises in areas you want to improve. When you start to see an improvement, you will be more motivated to continue to better yourself in other areas.'
Tips on fitting in training with a busy schedule:
'Personally, if I go home after work I find it very difficult to get back up off the sofa. Take your kit to work, keep some at the office or in the car and go straight to the gym or wherever you choose to exercise. Regardless of how you feel on the way, you will feel so much better about yourself once you have burnt a few calories. Even if you only sit on the bike for 20 minutes, it all makes a difference - and consider what else you would be doing, the likelihood is it would involve sitting and eating some sort of snack. You just need to DO IT.'
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Player Alice Richardson (also a school sports officer and personal trainer)
Alice Richardson was Richmond’s Player of the Season in 2007, has captained the club’s Sevens team and led England at that level in the World Cup against Russia.
Staying motivated:
'A great way to stay motivated is to set small realistic goals for yourself over set time periods. Make them realistic.'
Tips on diet and energy levels:
'I think a balanced diet is key: you need to make sure you are consuming enough nutrients and energy to meet the demands of your training and busy lifestyle. For getting into shape and boosting energy levels, I think having protein at every meal and reducing your sugar and heavy carbohydrates is a good way to get started. Snacking on nuts and low fat and low sugar foods can help maintain high metabolism and energy levels without over-eating.'
Boost your stamina:
'Playing social sport eg touch rugby and 5-a-side football, or joining group training sessions and classes is a great way to enhance fitness whilst enjoying exercise. The social element will increase your enjoyment and also add an element of competition to make you work harder than you would on your own.'
A gym tip to improve muscle tone:
'Doing high repetitions of exercises will enhance muscle tone - use as wide a range of exercises as you can to help prevent boredom and make sure the whole body is working evenly rather than training one muscle group repeatedly. For example, train your legs and upper body equally.'
Tips on fitting in training with a busy schedule:
'Try to be as organised as you can with time. Cycling to work is a good option if you really can't fit enough training in. Take gym kit with you so you can train where you work before or after, or even during your lunch hour, or go straight after work. Going home might tempt you to sit down and watch television for the evening. Try to cut out that option; once you get started you'll be glad you decided to fit it in!'
Player Sonia Green also a PE teacher)
Sonia Green was player of the tournament at 2010 Dubai Sevens and has won eight other awards with club and country.
Staying motivated:
'Find something that you enjoy, like a sport or a class where you can socialise as well as get fit. Zumba is a great way to have some fun with friends and get a cardio workout. Setting yourself goals is really important. The 'smart' targets help with this: specific, measurable, achievable, realistic and time bound.'
Tips on diet and energy levels:
'Eat small meals little and often to help with energy levels. Plenty of vegetables and fruit are important for recovery, fat metabolism, energy levels and general health.'
Boost your stamina:
'A outdoor focused tip on boosting stamina: I cycle to work for a energy boost in the morning and some fresh air. Get some decent waterproofs and it doesn't matter what the weather is doing. When I can get to the coast, long walks and surfing are others ways to improve endurance but enjoy the outdoors.'
A gym tip to improve muscle tone:
'Eating a balanced diet and doing low weight and high reps will help with muscle tone. Every four weeks, change the exercises for each muscle group and always do plenty of core stability work. Try out old school exercises as well as something fancy on a Swiss ball.'
Tips on fitting in training with a busy schedule:
'I cycle to work or train at work and shower there. If you have the option to shower at work, little things like planning to have your wash bag and a few changes of clothes at work can help plan some fitness at the start of your day. Although it is horrible getting up you feel energised for the rest of the day once you have trained. Can you walk/run or cycle part of the way to work?'
