Welcome to the website of Grange Albion Baseball Club. We are based in Grangetown, Cardiff, Wales (we play a British version of the game of baseball which is different from the US version). We hope you find this website informative and interesting.
We are very proud to be one of the oldest surviving clubs and, indeed, the only club to have played in every single season that the Welsh Baseball League has run since our formation.

Muscle Building Tips That Will Work For You

Muscle building is an incredibly beneficial way to health. It will get your body in great working order and physical condition. If you are interested in muscle building for health or aesthetic purposes, the following article will provide you with numerous tips and helpful suggestions on how to get the most from your bodybuilding efforts.

Be sure that you complete the necessary amount of research on how to build muscles properly. Not all techniques accomplish the same thing. For example, some exercises help with toning your muscles while others may help build specific muscles. Your muscle-building workout regimen should embrace a diverse array of exercises in order to give all of the muscle groups proper attention.


Eat a lot of protein. It’s a well-known fact that the more protein your body can store, the more muscle you can build. Try to have at least one gram of the protein you need for every pound that you weigh. For instance, a 150 pound woman should attempt to eat approximately 150 grams, meat and other protein, every day.

Lifting heavy weights is productive for many parts of the body, but you should avoid lifting extreme amounts of weight when you are working out by performing neck work, dips and split squats. If the exercise puts you in a joint position that is unfavorable, keep the weight limit to a reasonable level.

For quick muscle building, you need to push your muscles to grow. Believe it or not, if you do not push your muscles to increase in size, they won’t. By using the overloading principle, you can push your muscles into growing faster. If you are not familiar with the overload principle, it means you need to work out with weights that are greater than your muscles can comfortably handle.

It is extremely important that you stand correctly when doing standing exercises, such as overhead presses and squats. These exercises call for a type of athletic stance. In order to achieve this, you should stand with your feet at about the width of your shoulders. Then, slightly point your toes outward, bend the knees, and arch your lower back. Always make sure that your eyes are looking forward.

Before starting your muscle building, you need to sit down and come up with a realistic plan for yourself. This is important because it helps you to follow a set guideline and helps you to reach your goals much faster. If you don’t do this, you are likely to give up.

An Aid For Muscle Growth

When you want to concentrate on building muscle, then you need to realize that what you are eating to aid in muscle growth is almost as important as how you are training those same muscles. If your diet is lacking, then you may just be sabotaging what you can accomplish in your muscle workout.

Try training just one side of your body. By doing this, you are able to utilize an additional amount of your body’s muscle fibers, which can cause you to increase your strength and muscle size a lot more effectively. Examples of this type of training include single-leg presses, single-arm overhead presses, and one-arm pulldowns.

Make sure that you are doing deadlifts in your workout regime. This exercise causes a very large amount of hormones to be released, which is needed for maximum muscle growth. The deadlift utilizes virtually every single major muscle group. Those people who start out doing deadlifts usually see muscle gains very quickly.

A problem that people run into when trying to build muscles is that one group isn’t as quick to grow as others. Doing a “fill set” can help to avoid this problem. A fill set is a short set of 25-30 repetitions of exercises that specifically target the questionable group. It is to be done two to three days following the last time the group was strenuously worked.

Push yourself hard while you are working out, to the point where you feel like you could not lift one more pound. You want to always be giving your maximum effort if you want to see a payoff. Hard work will equal the results that you are looking for.

Your muscle building routine will make you stronger if it is effective. You should see a steady increase in the amount of weight you can lift over time. When you first embrace weight training, you should expect your lifting capacity to increase by roughly five percent after two workout sessions. If you consistently fall short of this goal, figure out what you might be doing wrong. If you find yourself feeling more fatigued after your fitness routine, your body may be having problems recovering.

Maximize the effectiveness of your biceps routine. Oftentimes, you may not get the maximum effect from the upper portion of a bicep curl because you didn’t move beyond the parallel point with the dumbbell or bar. However, the top portion is a bicep curl’s strongest part. Do your barbell curl sitting down to avoid losing the benefit of this exercise.

Consider employing the services of a personal trainer. An experienced personal training can use their expertise to create a tailor-made workout plan for you to follow, which will help you to build your muscles quickly and safely. If you continue to work out without professional guidance, it could take you much longer to get the physique that you desire.

Make sure you stretch before every workout. If you don’t stretch prior to, and after, a workout, your muscles do not get a chance to become flexible and pliable, and this can cause injury. Another way to encourage muscle recovery is through gentle massage, which often incorporates gentle stretches.

Now that you have an abundance of helpful tips on muscle building, you should be well prepared to either begin a great routine or continue improving on your existing one. Muscle building has a number of benefits that will have you looking great and feeling strong and healthy in no time at all.

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Can Yoga Be Used As Health Benefits?

From weight loss to a boost of energy, yoga has many advantages

Many of us attend weekly yoga classes, which are good for our general health and wellbeing. However, practicing yoga on a daily basis will make you reap even more health benefits. Wherever you are and whatever you’re doing, it’s easy to squeeze in just 15 minutes a day. Here’s why it’s worth it.

1. Improve muscle flexibility, strength, and posture

Daily yoga will help stretch and tone your body muscles. Popular poses like the plank will simultaneously work on strengthening your arms, legs, shoulders and abs. Don’t think you have to be super flexible to practice yoga, the beauty of yoga is that it can be practiced at all levels of ability. A few minutes a day practicing poses like the warrior or the downward facing dog, will soon make you really feel the difference in your flexibility, whether you’re pretty bendy already or not. Daily yoga also helps improve your body posture, making you walk taller and sit up straighter at your desk. Aches and pains caused by incorrect body posture such as back pain will be alleviated.

2. Better all-round level of fitness

When thinking of improving your fitness, most of us think of huffing and puffing away at the gym. But that is not necessarily the only way to work out. Yoga gives you all that a gym can, but in a peaceful, safe and more holistic way. It combines aspects of cardio, functional and strength training all in one. What more could you ask for? The best part about this workout is that it can be done at your own pace in your own home.

3. Lose weight

You don’t have to practice Hot Yoga or be able to bend double in a yoga pose to lose weight. An everyday gentle yoga practice will fuel the metabolic system and will help burn fat, leading to weight loss. Daily yoga can also help restore the hormonal balance in your body, which can normalise your body weight.

4. Increase your energy

Just a few minutes of yoga every day will provide that much-needed energy boost in our busy lives and will keep us fresh for longer. Yoga, with its unique synergy of body and breath work, is perfect when your reserves are running low. Daily yoga practice will awaken the main energy centres (called chakras) in our body. Great poses for extra energy are those that extend the spine, such as the tree pose, allowing energy to circulate throughout the whole body, and poses that open the chest, like the cobra pose, encouraging the intake of more breath.


5. Reduce stress

Many work places now offer lunch-time yoga sessions because it’s been shown that yoga is an amazing stress buster. Any yoga practice, even a short daily one, should be made up of three elements; poses, breathing and meditation. Studies have shown that those people who regularly practice all three elements are better able to regulate their heart-rate variability (HRV). This generally means that their heart rate is lower, giving body the ability to respond to stress in a more flexible way.

6. Breathe better

Breathing deeply and calmly is an essential part of every yoga practice. Yoga breathing techniques (called pranayama) focus on trying to slow down the breath and on breathing fully from the pit of your stomach to the top of your lungs. These methods will make you feel more relaxed and balanced and will help you face the day with confidence and calm. 

7. Be happier

Adding a few yoga poses to your daily routine can make you an emotionally stronger and happier person. A recent study has shown that practicing regular yoga and meditation results in higher serotonin levels (the happiness hormone). The same study showed that long-term yoga practitioners have more mass in the areas of the brain associated with contentment. Another study has shown that the brain’s gamma-aminobutyric (GABA) levels are higher after practicing yoga. Higher GABA levels are associated with lower levels of depression and anxiety. To put it simply, just 15 minutes of yoga a day can start changing your brain chemistry and improving your mood.

8. Become more mindful

Yoga and mindfulness go hand-in-hand. When practicing yoga, you will shift your awareness to the sensations, thoughts, and emotions that accompany a given pose. That awareness will bring the mind back to the present moment – the main aim of mindfulness – where it can stay happy and focused. Practicing mindfulness has lasting physical and psychological benefits that are very much in line with the benefits of yoga. You will feel more calm and relaxed, and less stress and anxiety. You will experience higher levels of energy and enthusiasm and more self-confidence and self-acceptance.

9. Improve concentration and think clearer

Yoga poses and meditation require you to concentrate on your breathing. This process of observing your breath calms your mind and makes you more mentally relaxed. As a result of this mental stability, you’ll able to recollect and retain more information. Meditating for just a few minutes in the morning can result in better concentration throughout the day. By reducing mental stress and physical tension, we are able to recall easier and have more organised thoughts. Improved cognitive function happens when we are able to clear our minds and refresh. From a place of peace and calm, we are able to use our mental facilities more efficiently.

10. Live longer

As you now know, everyday yoga will help you increase your level of fitness, regulate your heart rate, reduce your stress levels and make you a happier person. All those elements may add valuable years to your life. It’s also known that yoga decreases the risk of heart disease, and it reduces the pace of your breathing which has been directly linked to a longer lifespan.

For more reading check here: netdoctor.co.uk/healthy-living/fitness/a28508/yoga-health-benefits/

Superior Nutrition and Antidote to Boring Snacks.

Now you can have incredibly nutritious snacks with unique flavours from around the world to make your sacks interesting and healthy. The days of boring snacks are over. Consider adding these superfoods to your diet.

Goji berries.

  • Goji berry snack is made up of these highly nutritional fruits.
  • These berries contain insanely high amounts of antioxidants and anti-ageing properties. 

Surprising facts about goji berries

  • 18 different amino acids
  • 21 minerals and 6 fatty acids
  • High levels of vitamin A
  • High concentration of vitamin C
  • Immune creating and boosting polysaccharides.

Goji berries are by far the most nutritional snacks we have and are gluten-free, kosher, non-GMO and raw. They can be added to salads, oatmeal and cereal as well as other meals. Just like the other snacks, goji berries are available both raw and coated in dark chocolate.

Cacao Nibs.

These are basically cacao beans. They are however roasted, husks removed and split into smaller pieces. They are a raw material in the production of chocolate and are gluten-free. They contain the following vital minerals for our bodies: Magnesium, zinc, potassium and iron. Our cacao nibs are either plain or coated in dark chocolate.


This a Brazilian superfruit is packed with omega 6 fatty acids, omega 9, antioxidants, minerals and vitamins. Acai is combined with a mulberry delivers a healthy and tasty snack rich in resveratrol among other nutrients. It is also available coated in dark chocolate to add antioxidants and taste.

Chia seeds.

These are tiny edible seeds. The phrase chia refers to strength or energy. They can be consumed as whole grain food and they are rich in antioxidants, omega 3 and fatty acids. They are a great source of zinc, iron magnesium, manganese fibre and calcium. They are a great snack if coated with dark chocolate. Our chia seeds are non-GMO, organic and kosher.

Dragon Fruit.

This fruit has scales outside, many seeds and an inside cavity which contains a pulp. It is sourced from South Asia and belongs to the cactus family. It is beautiful and has good health benefits too. it has fibre, vitamin C and antioxidants. It is sliced into pieces which can be served raw or coated in dark chocolate. It is both non-gluten and non-GMO. Though it is not excessively sweet, dragon fruit is a delicious snack.


About Us


* Grange Albion Baseball Club owes it existence to a man called Charlie Minchinton. In 1906, Charlie was a member of the Penarth Road Methodists team. However, as a number of that team left to form a new team (Grange YMCA), Charlie called a meeting of the remaining Methodist players at the Grange Temperence Institute and they accepted his proposal to form a new team called ‘Grange Albion’.

* Charlie Minchinton went on to be Secretary of the Baseball Club for many years.

* Grange Albion was formed in 1907 and entered the league that year by taking over the fixtures of the disbanded Penarth Road Methodists team in the 2nd Division of the Welsh Baseball Association League.

* The Club’s first ever league match took place on the 14th May 1907. It was played on The Marl against Llandough with the Albion’s winning by 8 men to bat. That first team was – Vincent, Minchinton, Watkins, W.Davies, Courtney, Davies, Hornet, J Boalch, S Boalch, Denning and Nurse.

* In that first season, the team won promotion to the 1st Division but were relagated after their first season in the top division. However, they won promotion again at the first attempt and have been in the top division for virtually every season since (1995 the exception). The Firsts would have been relegated in 1938 but, as the Seconds won the next division, they remained among the elite.

* Both Grange Albion and the St Albans Club of Splott, Cardiff were formed in 1907 making us both the joint oldest clubs still playing in Wales. However, the Albion’s are the only club to have competed in every single season that the League has been run (breaking only for the First and Second World Wars).

* In 1919, Mr Tom Williams became President of Grange Albion Baseball Club. He vowed then that he would remain in post until the team went a whole season unbeaten. He had to wait until the invincible season of 1948 when he resigned his presidency and became a life member. The Club were also unbeaten in the 1949 season.