The Diary Game || 23 September, 2024 || Stayfit team's friendly match on public holiday.

_{Hello Everyone👋🏽.
This is @alli001 from #Nigeria🇳🇬.}

Edited on Canva

Taking advantage of the unexpected public holiday on Monday, Coach @ngoenyi of STAYFIT FITNESS CLUB seized the opportunity to organize a friendly football match for the team. With many members being government workers, students, and teachers, she knew the holiday would provide a rare chance for everyone to come together and engage in some exciting teamwork as well as creating an unforgettable experience for members from diverse backgrounds.

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Prior to kicking off the thrilling football match, we began with a series of leg-strengthening exercises to prepare our muscles for the game. In my diary entry, I'll share the specifics of our leg-building regimen and reveal the outcome of the friendly team match, so stay tuned for the exciting details🤩.

On my way to the training ground	When I arrived

I woke up at my usual time which is 6:00 a.m. to join my family for our morning devotion. After a heartfelt 10-minute morning devotion with my family, I set off for the training ground, already dressed for my workout. Without any plans to take a taxi due to limited funds, I received an unexpected blessing when an elderly friend kindly offered me a ride in his car. I was grateful for his generosity.

As I arrived at the training ground, I joined the team who were in full swing, completing their warm-up routine to get their hearts racing and muscles ready for the intense leg-strengthening exercises. With the friendly match scheduled to kick off at 8:15 am., our training session today was concise. We began with a foundational leg-strengthening exercise which was 'High-knees running in place'👇🏽.

High-knees running in place

This exercise, known as 'high-knees running in place,' involved mimicking a running motion while stationary. To target specific leg muscles, we focused on toe strikes, lifting our heels off the ground and landing on the balls of our feet. This technique allowed us to effectively engage our lower legs and experience the desired impact.

Physical benefits of high-knees running in place exercise

• It improves cardiovascular health
• It increases leg strength (calf, hamstring, quadriceps)
• It enhances flexibility and mobility
• It boosts agility and speed
• It tones muscles in legs, hips, and glutes

We performed the high-knees running in place exercise for 20 minutes, fueled by the energetic beats from our music box. The uplifting playlist made the time fly by, and we didn't even notice the fatigue. Instead, we reveled in the exhilaration of the workout, enjoying every moment. Next on the list was 'Calf raises👇🏽'.

	@kidi40 doing the 'Calf raises' perfectly.

Next, we performed calf raises, a targeted exercise to strengthen our lower leg muscles. We achieved that by standing stationary with feet shoulder-width apart, we lifted ourselves up onto our tiptoes, using them for support, and then lowered back down to the starting position, repeating the motion. We performed the calf raises at a moderate, controlled pace to maximize the exercise's effectiveness and ensure optimal muscle engagement.

Physical benefits of calf raises exercise

• It tones and defines calf muscles
• It improves ankle stability
• It improves circulation and reduces swelling
• It supports bone health and density
• It enhances overall lower leg strength and stability.

We completed the 20-minute exercise program with enthusiasm and energy. I thoroughly enjoyed the session, singing along to the catchy lyrics from our music box. The infectious beats and inspiring words motivated me to keep moving, fueling my workout with excitement and drive. Next on the leg-strengthening exercise was 'high knee touches👇🏽'.

High Knee Touches involves a dynamic movement, we achieved it by jumping or hopping while simultaneously lifting our knees up to abdominal level, and in mid-air, we quickly touch our knees with our hands. As we lift our right knee, our left leg provides stability, and conversely, lifting our left knee transfers the stabilizing force to our right leg. We continued to accelerate the pace, maintaining a relentless rhythm.

Physical benefits of high knee touches exercise

• It increases hip flexibility
• It enhances knee mobility
• It improves range of motion
• It develops rapid leg movement
• It improves balance and stability

This exercise program also lasted for about 20 minutes. I'm grateful to my inspiring coach, @ngoenyi, for transforming our workout session into an unforgettable experience. With infectious energy and swag, Coach Ngoenyi danced along to the music, making exercise feel more like a vibrant celebration. Following the song's lyrics always lifts my spirits and motivates me to push beyond limits.

After the successful three leg-strengthening exercises which were; high-knees running in place, calf raises and high-knee touches, we proceeded to stretch, recognizing the vital importance of post-exercise flexibility exercises. This essential routine helps prevent muscle soreness, improves flexibility, and promotes optimal recovery.

Concluding our stretching routine, we took a moment to focus on our breathing, inhaling and exhaling slowly for several seconds. This calming finale brought our leg-strengthening workout to a satisfying close, marking the end of today's session. Now, let's go to the football pitch.

Football! Football!! Football!!!

Today's football game saw an impressive turnout, thanks to the public holiday. Our teammate, Ambassador, efficiently organized the StayFit members into two teams, Team Blue and Team Yellow, each comprising 14 players. I proudly donned the number 9 jersey for Team Blue, ready to take on the challenge alongside my teammates.

Team blue	Team yellow

The friendly match kicked off as the center referee blew the whistle, signaling the start of the game. Team Blue struck early, scoring a crucial goal that sent Team Yellow into disarray. Frustration mounted as Team Yellow's players began to bicker and point fingers, deflecting blame onto one another. After 30 minutes of play, team yellow had already conceded 4 goals, that was the scoreline when the center referee blew the whistle for first half to end.

During water break	and reshoveling players

Recognizing the crucial importance of hydration during physical activity, we took a timely water break to replenish and recharge, ensuring we had the energy and stamina to tackle the second half with optimal performance. After some minutes rest, the referee blew the whistle for second half to commence. In a stunning turnaround, Team Yellow mounted an impressive comeback in the second half, scoring crucial goals to level the score at 4-4, erasing Team Blue's earlier advantage.

Despite numerous concerted efforts by Team Yellow to clinch victory, they ultimately fell short, as if their luck had run its course and couldn't quite carry them across the winning line. Standout performer @kidi40 led Team Yellow's charge, netting two crucial goals. I mirrored this achievement, scoring two vital goals for Team Blue. Ultimately, the thrilling friendly match concluded in a 4-4 stalemate, as the center referee blew the final whistle.

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Steemians who couldn't miss this amazing football match were @benton3, @ngoenyi @kidi40 (Team 💛). @emacoz, @chichigirl, @wizzboy3, @fortwis09, @alli001 (Team Blue💙) We'll be having this same friendly match on Wednesday, stay tuned if you don't want to miss🤩.

All pictures are mine

◦•●◉✿Thank You✿◉●•◦