OLD SCHOOL
Push ups still can't be beat.
Try to work push ups into your work out
10 to 15 per set.
GOAL
10 sets (100) three times a week included in your existing work out.
Friday, August 20, 2010
WALK WALK WALK
Get in the game
Beginner Walking Program
Week -Warm-up -Walk Briskly -Cool Down -Total Time
1) 5 min. 5 min. 5 min. 15 min.
2) 5 min. 9 min. 5 min. 19 min.
3) 5 min. 9 min. 5 min. 19 min
4) 5 min. 11 min. 5 min. 21 min.
5) 5 min. 13 min. 5 min. 23 min.
6) 5 min. 15 min. 5 min. 25 min.
7) 5 min. 18 min. 5 min. 28 min.
8) 5 min. 20 min. 5 min. 30 min.
9) 5 min. 23 min. 5 min 35 min.
10) 5 min. 26 min. 5 min. 36 min.
11) 5 min. 28 min. 5 min. 38 min.
12) 5 min. 30 min. 5 min. 40 min.
Source: Exercise and Your Heart, National Heart, Lung, and Blood Institute/American HeartAssociation, NIH Publication No. 93-1677.
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Our Custom Colors:
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B-BATS
BASEBALL BATS
B-BATS are made from the finest hard maple, turned especially for us in New
York State and hand finished in our baseball shop in Texas with our
Exclusive finishing techniques. Each B-Bat is finished in the color of your
choice with your name and team on it. You can swing the same bats the pro swing with a B-BAT.
Our Custom Colors:
RED, BLUE, YELLOW, GREEN,
ORANGE, BLACK, CLEAR
PRICE: Youth $45.00
Adults $50.00
Information: b-bats 940/644-2484
Wendell Berry CPT
What to feed the kids before the game or a practice to keep them playing their best!
Some “event” is at six and you just got home from work. The kids are trying to find their equipment. You’re rushing around to be on time, but no one has even eaten yet; sound familiar? So instead of running to McDonalds for a hamburger and fries and eating it as you are pulling into practice, let’s look at some simple nutritional advice and ideas that you can use to actually help the kids practice or play with more energy and effort.
Carbohydrates are the foods that fuel the muscles. This food group is used when the body is involved in a physical activity. Proteins and fats on the other hand are essential to the development of our young athletes but provide no energy for the activities they are involved in. Carbs are stored in the muscles in the form of glycogen that can remain there for up to 24 hours.
Carbohydrates are easy to digest compared to proteins and fats that can sometimes take up to 12 hours to digest. This is why we can feel sluggish and tired after a meal heavy in protein and fat. These meals can drain your energy because the body has to use more energy just to digest it. With a meal consisting mainly of carbohydrates before practice you will see that your player will have all the energy and fuel they need to perform to their highest potential!
Some Kids that just can’t eat before practice can still reap benefits with a high carb lunch and a lite energy snack on the way to the event. If the game is in the morning try a high carb dinner the night before and a lite breakfast before you leave the house. Try a meal such as pasta with grilled chicken, or a baked potato with a lean protein, or rice with beans, and for breakfast a good low sugar cereal, or oatmeal with fruit. Some snack suggestions are a granola bar, fruit, yogurt, or a muffin.
This plan will provide plenty of fuel for activities and will help benefit performance. Be creative and plan ahead and have the food the kids need ready and available at home and limit those quick stops at the nearest fast food chain on the way to the game or practice. With your help and proper pregame habits you might just be helping in creating a future all-star.
What to feed the kids before the game or a practice to keep them playing their best!
Some “event” is at six and you just got home from work. The kids are trying to find their equipment. You’re rushing around to be on time, but no one has even eaten yet; sound familiar? So instead of running to McDonalds for a hamburger and fries and eating it as you are pulling into practice, let’s look at some simple nutritional advice and ideas that you can use to actually help the kids practice or play with more energy and effort.
Carbohydrates are the foods that fuel the muscles. This food group is used when the body is involved in a physical activity. Proteins and fats on the other hand are essential to the development of our young athletes but provide no energy for the activities they are involved in. Carbs are stored in the muscles in the form of glycogen that can remain there for up to 24 hours.
Carbohydrates are easy to digest compared to proteins and fats that can sometimes take up to 12 hours to digest. This is why we can feel sluggish and tired after a meal heavy in protein and fat. These meals can drain your energy because the body has to use more energy just to digest it. With a meal consisting mainly of carbohydrates before practice you will see that your player will have all the energy and fuel they need to perform to their highest potential!
Some Kids that just can’t eat before practice can still reap benefits with a high carb lunch and a lite energy snack on the way to the event. If the game is in the morning try a high carb dinner the night before and a lite breakfast before you leave the house. Try a meal such as pasta with grilled chicken, or a baked potato with a lean protein, or rice with beans, and for breakfast a good low sugar cereal, or oatmeal with fruit. Some snack suggestions are a granola bar, fruit, yogurt, or a muffin.
This plan will provide plenty of fuel for activities and will help benefit performance. Be creative and plan ahead and have the food the kids need ready and available at home and limit those quick stops at the nearest fast food chain on the way to the game or practice. With your help and proper pregame habits you might just be helping in creating a future all-star.
Monday, August 16, 2010
EXERCISE OF THE DAY
Assisted Tricep Dip Machine
Starting Position
Follow machine instructions for set up and select desired weight. Grip the handles underneath your shoulders with palms downward and elbows pointing back. Straighten the arms and place knees on the pad, so that your body is upright and abs are engaged.
INHALE: Bend elbows to lower your body until elbows are bent about 90 degrees.
EXHALE: Straighten elbows to push back up to the start position to complete one rep.
Special InstructionsKeep arms close to the sides of your body and point the elbows back (not out to the sides). Remember that on this "assisted" machine, when the weight you choose is heavier, you’re lifting less of your body weight and the exercise is easier. When the weight you choose is lighter, you’re lifting more of your body weight and the exercise is harder.
Starting Position
Follow machine instructions for set up and select desired weight. Grip the handles underneath your shoulders with palms downward and elbows pointing back. Straighten the arms and place knees on the pad, so that your body is upright and abs are engaged.
INHALE: Bend elbows to lower your body until elbows are bent about 90 degrees.
EXHALE: Straighten elbows to push back up to the start position to complete one rep.
Special InstructionsKeep arms close to the sides of your body and point the elbows back (not out to the sides). Remember that on this "assisted" machine, when the weight you choose is heavier, you’re lifting less of your body weight and the exercise is easier. When the weight you choose is lighter, you’re lifting more of your body weight and the exercise is harder.
Monday, June 14, 2010
QUOTES OF THE DAY
During my 18 years I came to bat almost 10,000 times. I struck out about 1,700 times and walked maybe 1,800 times. You figure a ballplayer will average about 500 at bats a season. That means I played seven years without ever hitting the ball.
-- Mickey Mantle
When you get to the end of your rope, tie a knot and hang on.
-- Franklin D. Roosevelt
-- Mickey Mantle
When you get to the end of your rope, tie a knot and hang on.
-- Franklin D. Roosevelt
Where are those sheep when you need them?
By Wendell Berry CPT
Grumpy, run down, feeling sickly?? Well, if you haven't figured it out all of this may be from lack of sleep. Sleep is what makes your world go round. Without a routine bedtime system the whole family can find themselves tired and sleepy when the alarm clock sounds. Depending on the ages in your house all might need something different (see chart below by the American Sleep Association). Some of us need at least 8 hours while others my need at least 10. So, planning for sleep is critical to how you function daily and to your health. Allow plenty of time to slow down before bedtime….read stories to the kids, watch your favorite show, basically, just chill. You see a good night’s sleep starts long before you put your head on that fluffy pillow. It actually starts hours before. Plan ahead make a bedtime schedule and stick to it and your family may all seem a little happier, friendlier, healthier.
According to the American Sleep Association, the sleep needs of toddlers, kids, and adults all differ greatly:
· Toddlers & Preschoolers (ages 2-5): 10 to 12 hours each night, plus daily naps
· Children (ages 7-12): 9 to 10.5 hours each night
· Teenagers: 8 to 9.5 hours each night
· Adults: 7 to 8.5 hours each night
Some additional helpful hints to get some serious ZZZZZZZZZZZZZZ!
Limit food and beverage intake before bed. Snacking before bed isn’t good for your waistline nor is it good for the quality of sleep. Acids in the stomach level out, making heartburn and indigestion more likely to occur especially when you lie down. Also, since the body's metabolism increases slightly to digest that nighttime snack it can raise your energy levels making it hard to relax. If you believe you just have to have that nighttime fix try to limit it to a couple of hours before your scheduled bedtime and if it’s the kids who really need one try to limit it to three hours before.
Keep it small. If you must have a snack, keep the portions and the fat low. Fatty foods put your body in overdrive when trying to digest it which makes your body work hard instead of relaxing. And eating too much leads to a full stomach which is not a comfortable stomach when it comes to sleeping. Try a granola bar, a small bowl of cereal, or maybe a hand full of raw almonds.
Just say no. Stay away from caffeine drinks like colas, energy drinks, coffee, or grandma’s super sweet ice tea. These are all stimulants that will have you bouncing on the bed instead of sleeping in it. Try a small glass of low fat milk or even better that wonder drink, water.
A good bedtime plan and commonsense will help you achieve a good night’s rest without having to count any barn animals or take any magic potions.
Remember Life’s a Sport so play hard during the day and rest even harder at night.
By Wendell Berry CPT
Grumpy, run down, feeling sickly?? Well, if you haven't figured it out all of this may be from lack of sleep. Sleep is what makes your world go round. Without a routine bedtime system the whole family can find themselves tired and sleepy when the alarm clock sounds. Depending on the ages in your house all might need something different (see chart below by the American Sleep Association). Some of us need at least 8 hours while others my need at least 10. So, planning for sleep is critical to how you function daily and to your health. Allow plenty of time to slow down before bedtime….read stories to the kids, watch your favorite show, basically, just chill. You see a good night’s sleep starts long before you put your head on that fluffy pillow. It actually starts hours before. Plan ahead make a bedtime schedule and stick to it and your family may all seem a little happier, friendlier, healthier.
According to the American Sleep Association, the sleep needs of toddlers, kids, and adults all differ greatly:
· Toddlers & Preschoolers (ages 2-5): 10 to 12 hours each night, plus daily naps
· Children (ages 7-12): 9 to 10.5 hours each night
· Teenagers: 8 to 9.5 hours each night
· Adults: 7 to 8.5 hours each night
Some additional helpful hints to get some serious ZZZZZZZZZZZZZZ!
Limit food and beverage intake before bed. Snacking before bed isn’t good for your waistline nor is it good for the quality of sleep. Acids in the stomach level out, making heartburn and indigestion more likely to occur especially when you lie down. Also, since the body's metabolism increases slightly to digest that nighttime snack it can raise your energy levels making it hard to relax. If you believe you just have to have that nighttime fix try to limit it to a couple of hours before your scheduled bedtime and if it’s the kids who really need one try to limit it to three hours before.
Keep it small. If you must have a snack, keep the portions and the fat low. Fatty foods put your body in overdrive when trying to digest it which makes your body work hard instead of relaxing. And eating too much leads to a full stomach which is not a comfortable stomach when it comes to sleeping. Try a granola bar, a small bowl of cereal, or maybe a hand full of raw almonds.
Just say no. Stay away from caffeine drinks like colas, energy drinks, coffee, or grandma’s super sweet ice tea. These are all stimulants that will have you bouncing on the bed instead of sleeping in it. Try a small glass of low fat milk or even better that wonder drink, water.
A good bedtime plan and commonsense will help you achieve a good night’s rest without having to count any barn animals or take any magic potions.
Remember Life’s a Sport so play hard during the day and rest even harder at night.
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