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.

The Finest Muscle Building Advice Available Today

If you want to build your muscles, start with a trip to the library to read about how to do so effectively. If you don’t know the most effective methods before you begin working out, you might waste time and energy and could even hurt yourself. This article provides some simple tips to help you get started.

In order to build proper muscle, it is very important that you eat an appropriate diet. Your body needs the proper nutrients as well as enough calories in order to provide the energy your muscles need for them to rebuild after an intense workout. Your meals should have the proper amount of protein and carbohydrates.

Most people use the same repetition speeds for all their workouts. Try something different the next time you are working out and speed up your repetitions. By using faster lifting speeds, you can actually target and work out diverse muscle fibres, some, which may not get stimulated as often.

Mix your routine up from time to time. Like any workout, things can become boring, which can keep you from doing them. Change the order in which you do your exercises, and rotate new exercises in and out of your routine. If you change your routines every so often, you will remain interested and motivated longer.

Patience is the key. You are not going to develop rock hard muscle mass overnight. You are going to have to work long and hard to get the results that you hope for. Do not allow yourself to become discouraged if you are not seeing the results you hoped for. Keep your goals reasonable and safe.

Having a dependable training partner is very important when building muscle. This partner can help spot you so that you can pump out those few extra reps that you could not do on your own. It can also help if your training partner is stronger than you because this can push you to work even harder.


Adequate rest is important to your muscle-building program. Your body can perform the job of recovering from muscle fatigue best when you are resting, so make sure to get at least 8 hours of sleep a night. Failure to do this can even result in serious injury if your body becomes over tired.

Working out to build muscle is most efficient if you focus on large muscle groups. These include the back, legs, and chest. Implementing workouts that focus on these groups will do the most work in the shortest amount of time, meaning that you’ll grow muscle more quickly and easily than with other workouts.

One of the best ways to get protein transformed into muscle effectively is to drink a protein shake about half an hour to an hour before your workout begins. This gives your body time to absorb the protein, and then it can use it immediately to start building new muscle.

As you become more experienced in working out, it’s very important that you make sure to adjust the amount of weight you lift. Once you get stronger, you are either going to have to increase your weight or your reps in order to get that pump you need for achieving additional muscle growth. Try to increase gradually the amount of weight you lift to ensure that you don’t overexert yourself.

If you are wanting to add more muscle definition to your body, try compound exercises. This is especially important when you are just starting to build muscle mass. Compound exercises are ones that exercise several muscle locations simultaneously. Once you have built your base muscle mass and strength, it is okay to start introducing more isolation exercises into you muscle building workout regimen.

Pay attention to your body fat and measure it on a regular basis. Try not to be discouraged if there is not significant weight loss when building muscle, because your weight might not change much using a weight and muscle building routine. Your body fat is a better measure of your overall health as opposed to weight.

Try the farmer’s walk in order to make your cardio exercise a more productive part of your muscle-building workouts. Hold a dumbbell in each hand at your sides and keep your abdominal muscles sucked in tight while you walk. Start off with a ten-minute walk, and aim to increase this to 20 minutes as you practice.

Have reasonable and realistic expectations for yourself. The best hard bodies are the result of a lot of time and effort, so don’t expect to look like a body building world champion after a week or two of working out. Have a solid and healthy plan and dedicate yourself to it over a period of time. You will see results and doing it in a healthy and calculated manner will be much healthier for you.

Mass Exercise

If you are hoping to increase your muscle mass, there are many valuable resources available to help you along the way. Evaluate the needs of your body as you prepare to build up your muscles. This article will give you a great start by providing you with some essential information.

Keep your focus on exercises such as squatting, dead-lifting and bench pressing. All of these exercises are thought to be the basis of effective bodybuilding routines, which is true. They have proven to increase strength, add bulk to muscles, and improve your general level of conditioning. Include these three in some way at each workout.

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.

Try to consume some carbohydrates and proteins prior to going to sleep. The calories that you obtain will cause your body to reduce the rate at which it breaks down proteins while you are sleeping. Eating a small portion of cheese and a fruit is a great way to do this. You should also eat something soon after you wake up.

Set small short-term goals that are easy to achieve to help you reach the long-term results. Building muscle is a long term process, so you have to stay determined and motivated. Why not pick rewards that will help your muscle building efforts? One good idea of a healthy reward is getting a massage.

Try varying the order that you do exercises. People who workout typically do exercises out of habit. However, it is important that you switch the exercises around in order to promote additional muscle growth. Try reversing the order of your typical routine. This lets you do heavier weights on the exercises that you typically do last, which can increase the growth of those particular muscles.

It is important to workout until you have reached muscle failure with your muscles. Many people stop working out when they begin to feel the weights getting a bit hard to lift. Containing to push until your body cannot push anymore will give you the lean, strong muscles you really want.

One of the best ways to get protein transformed into muscle effectively is to drink a protein shake about half an hour to an hour before your workout begins. This gives your body time to absorb the protein, and then it can use it immediately to start building new muscle.

Learn to eat the right foods to build muscle. Knowing which foods to eat and not to eat when trying to pack on muscle can save you a lot of time in your efforts. If you get the proper nutrition, you should have no problems gaining a substantial amount of muscle.

Perform your lifting regimen every other day. After a vigorous workout, the protein synthesis process can take up to 48 hours to complete. In other words, your body builds muscle for up to two-day post-workout, and working out while your body is still recovering may undo your hard work. Enjoy the day of rest–it will help to maximize your results.

It is a simple fact of nature that some muscle groups build less rapidly than others. A fill set can target problem groups. A set of about 25 to 30 reps is sufficient in order to target this group. Do this about 2 to 3 days after you worked on the group.

Knowing what supplements to take can make a big difference in muscle building. Many people use dietary supplements to help them build muscle. Educating yourself on proper supplement intake is just as important as strength training itself. So it is important you understand what supplements to take before you begin a workout and after a workout.

Do not overlook the importance of rest in muscle growth. Believe it or not, growth actually occurs during rest, so if you are not getting enough of it, your muscled will not grow or be adequately conditioned. Working out stimulates muscles, and during rest your body gets to work at building the muscles. You need to understand this process and factor rest into your muscle conditioning or building routine.

Measure body fat, not body weight. Do not get discouraged if you are attempting to build muscle and you do not see a change in your weight. You can lose fat while you gain muscle, resulting in a weight that does not change. A better indicator is measuring your body fat. If your weight is holding steady (or even increasing) while your fat levels are dropping – you are gaining muscle.

Focus on one thing at a time. If you want to build mass, you should concentrate on mass building exercises rather than developing your cardio. Working on your cardio will help you develop other parts of your body and might slow down the building of your muscles if it becomes the focus of your training.

If you really want to build some significant muscle mass, you should consider using a creatine supplement. Not everyone benefits from the use of these products, but they may lead to increased muscle growth and are worth trying. If they do not work for you, then it is no loss.

When you are working towards building muscle mass, you have to make sure that you get plenty of sleep every night. If you do not get enough sleep, your body will not build muscle as quickly and there are potential risks for your wellness. Your body needs this sleep to recuperate from the strenuous exercise.

Increasing the thickness of your triceps is extremely important. Although cable press downs is very effective, you should do overhead movements in order to achieve real triceps mass. Raising the arms over your head allows you to stretch the long head of the triceps, which allows it to contract better than when the arms are at your sides.

Working out with friends is a great way to build muscle. The motivation that comes from friends can help you push yourself harder than you would if you were working out on your own. You need to push yourself as hard as you can every time you workout if you want to see maximum results.

Building muscle can be a straightforward process with the right advice and the right amount of commitment. Learning how to build muscle is something that anyone can do, and anyone can reap the benefits of stronger muscles. Apply the tips laid out in this article and experience muscle building to a greater degree.

Nutritious Snacks

Guidelines for Healthy Snacks

Most people nowadays are so busy, they barely get the chance to have a decent meal. Gone are the days when people had 3 healthy meals a day so they settle on snacks and most often it is the unhealthy kind. In a world where there is an increase of allergies and life style diseases, there is need for people to start snacking healthily. In between meals or when one is too busy to have a good meal, they should have a nutritious snack.

What would make a snack healthy?

A snack is a small portion of food mostly eaten between main meals that acts as an energy booster. Snacks help in boosting low energy levels. Here is what constitutes a nutritious snack for those who are vegan, eat gluten free food, have allergies or are simply looking to be healthy.

High in nutrients- a nutritious snack should be rich in vitamins and minerals and low in calories, processed sugars and fats. This includes organic fruits and vegetables, proteins, whole grains etc. The snack should constitute to a balanced diet and should be high in fiber. The sweetness of a snack is irrelevant as all that matters is its nutritional value.

Pair up carbohydrates and proteins- the main aim of a snack is to keep you going through put the day. Proteins are body building foods and digest slowly making you fill up while carbohydrates boost in energy. The two combined, say some almonds with low-fat cheese, will make your energy levels last longer. Pairing this two is a simple method of preventing weight gain as they will prevent you from feeding unnecessarily.

Take a sensible approach to eating;  Namely, choose foods that are very nutritious and don’t over indulge.

Learn more:



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.