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

rfitzgerald@athboycs.ie or fwilliams@athboycs.ie

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