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Posted by: | Posted on: December 30, 2019

Man City captain hails club’s Champions League qualification

first_img The club have not had the best form in the group stages in previous years, but this time they have qualified with two games to spare 1 Manchester City captain Vincent Kompany breathed a sigh of relief as his side ‘finally’ stepped up to the plate in Europe.Two goals in the opening 11 minutes gave Manuel Pellegrini’s side the perfect platform to see out a vital 3-1 victory in Sevilla, with strikes from Raheem Sterling, Fernando and Wilfried Bony put them to the top of Group D, qualifying for the next stage with two games to spare.While progressing from the group stage has been a major hurdle for City in the past, last season they made it through only to face Barcelona in the first knock-out stage and duly made a swift exit.With that in mind, Kompany is keen for them to build on their progress so far and top the group in the hope of an easier draw.“The first feeling is ‘Finally’,” he said on BT Sport 2 as City could enjoy a truly special performance in Europe.“It’s a difficult group and for us to qualify with two games to go is an incredible achievement.“We need to go on. It would be a first for us to finish first in our group and that’s important because we have been unlucky in the draws before.”They are now one point ahead of group rivals Juventus, who drew at Borussia Monchengladbach in the other Group D contest. Manager Manuel Pellegrini changed his team’s shape by leaving out De Bruyne in order to feature Fernando, Fernandinho and Toure together in midfield, and enjoyed the results after revealing he had not been impressed with some of City’s recent displays.Pellegrini said: “I’m happy with the way we played, we scored three goals, missed three of four clear chances to score and we defended well.“I was not happy with the way we were playing in the previous games, so I’m happy with our form in this game.“The three midfielders – Yaya Toure, Fernandinho and Fernando – played well, pressed higher and our attack was really prepared. We played with one touch and moved into space, that was the reason we created so many chances.”last_img read more

Posted by: | Posted on: December 28, 2019

EMMET RUSHE’S FITNESS COLUMN: HOW TO EAT ON THE GO!

first_imgFor the majority of people, nutrition is the hardest part of their fitness regime.Ask them to do any number of exercises; no problem.Ask them to keep pushing a weight until near failure; they will attempt it every time. Ask them to clean up their diet; now we have a problem.Nutrition has always been the biggest struggle for most people interested in fitness and fat loss.Trying to eat well while out of routine or away from home is a huge challenge for people.If these people find it hard to follow dietary guidelines when in routine and with everything they need in place, you can imagine that it might seem a near impossible task when out of routine. I am going to outline some simple rules that you can follow that will help guide you when “caught short.”They will help you to stay on track and keep within your goals.As the majority of my readers are primarily interested in weight loss, the following guidelines will be based on that.These are some simple rules that can help you to avoid any possible mistakes.Avoid highly processed foods that can have added sugars.When fat loss is your main goal and you are caught short, you want to avoid high calorie low nutrient foods.The simple reason is you can take in huge amounts of calories without actually eating a large volume of food.You will feel hungry sooner after eating and you may end up reaching for similar options. Snack on fruit throughout the day.Fresh fruit and vegetables should be the cornerstones of any good nutrition plan.Fresh fruit is a great low calorie high fibre snack that is easily carried and is a better option for snacking than fake ‘healthy’ snacks like cereal, granola and fruit & nut bars.These usually have large amounts of calories, carbs and fat in them. Make vegetables the only carbs in your meals.When you know you are going to be stuck and won’t have full control of your nutrition.One of the easiest ways to keep your calories low and not feel hungry at the same time is to fill up on vegetables with your meals.Vegetables are great low calorie carbs that are high in fibre and you can literally fill your plate without ruining your daily calorie limit.How you do this is to draw a line down half of your plate;Fill one half with vegetables and fill the other half with lean protein. Eat lean protein with every meal.Protein is great.It has numerous benefits for someone trying to lose weight.It is very filling and therefore is hard to over-eat. It has a high satiety level, so your satisfaction level of fullness will be higher after the meal.It has a high thermic value, which means that your body will burn more calories digesting protein than any other food.For lean varieties, think white cuts of meat and fish, Greek yoghurt and egg whites. Drink water and calorie free beverages throughout the day.Water is a no brainer.We are basically bags of water, so drinking water should be everyone’s priority, not just when trying to lose weight.Drinking water during the day will stave off cravings between meals.If you drink a pint of water before a meal you will be less likely to overeat during that meal.Unsweetened tea and coffee are good alternatives also.When you know you are going to be in a situation where you won’t have control of your nutrition, these simple rules can help keep you on track and prevent you from taking a step back from your nutrition goals.#TrainSmartIf you have any question on the subject at hand, contact me through the link below.https://www.facebook.com/pages/Rushe-Fitness/120518884715118 Advertisement    EMMET RUSHE’S FITNESS COLUMN: HOW TO EAT ON THE GO! was last modified: August 16th, 2015 by John2Share this:Click to share on Facebook (Opens in new window)Click to share on Twitter (Opens in new window)Click to share on LinkedIn (Opens in new window)Click to share on Reddit (Opens in new window)Click to share on Pocket (Opens in new window)Click to share on Telegram (Opens in new window)Click to share on WhatsApp (Opens in new window)Click to share on Skype (Opens in new window)Click to print (Opens in new window) Tags:AdvicedonegalEating on the goemmet rushehealthNo 1 fitness columnistlast_img read more