Some of you may be wondering where I have been. I have been right here at Mary Baldwin College, "Home of the Fighting Squirrels." However I have had a lot on my mind. As many of you know I am not a fan of the current and future president and I was terribly disappointed in the election results. The stress is terrible, that is one of the reasons I exercise, to relieve stress. The other reason is that I had to go to the dermatologist to undergo Moh's surgery for Basal Cell Carcinoma, that is a type of skin cancer. Basal cell is the least serious of the skin cancers and I am fine. I bring this up not because I want your sympathy, but I do want your attention.
In my lifetime I have lost friends and family members to cancer. I have also seen many survivors fight this terrible disease. Cancer can affect anyone, and leading a healthy lifestyle does not guarantee you a cancer free life; however, there are lifestyle changes that can reduce your chance of getting cancer. We all know about cigarette smoking, and yet I see many young ladies smoking. Please stop! I also see many young ladies at MBC with beautiful, golden tans in the dead of winter. Unless they are flying to Jamaica on the weekends I suspect they are visiting a tanning salon. Please stop!
The House Committee on Energy and Commerce released a report that indicated tanning salons are not providing accurate information about the dangers of tanning. The committee questioned several tanning establishments. When the salon owners were asked whether tanning posed a risk to fair-skinned teenage girls, 90% of those asked stated that there was no health risk. Further, 51% denied that this population had a risk of developing skin cancer. Teenage girls are are used in advertisements for these establishments. These girls look healthy and happy and they probably are, for now. The industry is targeting you.
The Skin Cancer Foundation's position is that ultraviolet light (UV) radiation is a proven human carcinogen. New research has shown that just four visits to a tanning booth per year increases your risk of melanoma by 11% and increases your risk of basal cell and squamous cell carcinoma by 15%. The sun and the tanning booth both produce UV rays that can be harmful to your skin.
When in the sun, protect yourself with sun screen having an Broad Spectrum SPF of at least 15. I don't want you to fear the sun just respect the sun. A great tan may look good now, but too much exposure will age your skin and could lead to skin cancer. You can not avoid the sun, especially if you are an outdoor athlete, but you can wear appropriate clothing, sun glasses and sun screen. A tan looks great, cancerous lesions do not.
Melanoma is a potentially deadly cancer which can start in the skin and spread to the lymph nodes and liver. This is the most serious type of skin cancer and can lead to death. Basal cell carcinoma, also know as a rodent ulcer (some of you may think I'm a rat, but that has nothing to do with the name), is a slow growing cancer which is usually found on the face. This cancer does not spread to other parts of the body. Squamous cell carcinoma is also a type of skin cancer which can become deadly if left untreated. Google these diseases, look at the pictures and educate yourself.
I am not one who wants to scare you. I just want to give you information. You are smart, young adults. You have the right to make poor choices. I urge you take the time to stay healthy. Enjoy the sun, enjoy your health and enjoy your youth. March on Squirrels!
Thursday, November 15, 2012
Wednesday, October 10, 2012
More Good Advice from Mom
Well, we have been here at Mary Baldwin College "Home of the Fighting Squirrels" for almost 2 months. We have now had time to pass around all the germs we brought from our home town, home state, or home country. Do you know anyone who is sick? Have you been sick? If you answered no, don't worry you will soon answer yes to at least one of those questions. Let's try to make sure you will only answer yes to the first question. Again listen to your mother.
At Health.com there is a list of 14 things you can do to help avoid colds and the flu. I will summarize the article and add some of my own insights.
1. "Wash your hands." You may have heard that once or twice in your life, usually right before dinner. But this time of year it is important to wash much more frequently. Wash your hands after class, after shaking hands and after going to the store. If you can't wash your hands, use a hand sanitizer.
2. Keep your hands away from your face. By touching your face you can transfer germs directly to the area of your body where they can gain the easiest access to your system.
3. Get 8 - 10 hours of sleep. I know, "this is college man we don't sleep." Most of you do have the time to sleep; you choose not to.
4. Get a flu shot. Easy, go to the health center. Don't tell me you are afraid of needles, I've seen the tats!!
5. Eat Healthy. Check out my last blog.
6. Work out. A good workout helps to boost your immune system.
7. Stay away from friends who are not feeling well. Bring them their chicken soup, then get the heck out of there.
8. Sanitize yourself. Use alcohol wipes on your phone, your mouse and your computer key board.
9. Quit smoking. I am not big on the government telling people what to do and I don't like it when people tell me how to live; however, I strongly recommend you stop smoking. The evidence is pretty clear, smoking is detrimental to your health.
10. No double dipping. If you dip your chips, only do it once. Also, stay away from reaching into a bag of chips or a bowel of candy that may be sitting out. The person that just reached in for a mouthful of M&Ms may have just coughed into their hand.
11. If you carry a cloth handbag or a cloth back pack, they are germ magnets. You often place them on the floor in the classroom, on the floor in the dining hall, on the floor in the bathroom and then you put them on the table. Keep the bags off the table and keep them clean.
12. Don't bite your nails. This is tough for me, but I am trying.
13. Smile. A positive attitude helps to keep you healthy. It is amazing to me how so many of you look sad and blue when I see you on campus. You may think life is pretty tough, but most of you have a full belly, a warm place to sleep and a chance to get a great education. Many people around the world have none of the above. Count your blessings, I gave you the first three.
14. Sneeze into the crook of your elbow not your hands. This will keep you from transferring germs to your friends, no biological warfare.
There are no guarantees that by following the above rules you will avoid a cold or the flu, but you have a fighting (squirrel) chance. March on squirrels!
At Health.com there is a list of 14 things you can do to help avoid colds and the flu. I will summarize the article and add some of my own insights.
1. "Wash your hands." You may have heard that once or twice in your life, usually right before dinner. But this time of year it is important to wash much more frequently. Wash your hands after class, after shaking hands and after going to the store. If you can't wash your hands, use a hand sanitizer.
2. Keep your hands away from your face. By touching your face you can transfer germs directly to the area of your body where they can gain the easiest access to your system.
3. Get 8 - 10 hours of sleep. I know, "this is college man we don't sleep." Most of you do have the time to sleep; you choose not to.
4. Get a flu shot. Easy, go to the health center. Don't tell me you are afraid of needles, I've seen the tats!!
5. Eat Healthy. Check out my last blog.
6. Work out. A good workout helps to boost your immune system.
7. Stay away from friends who are not feeling well. Bring them their chicken soup, then get the heck out of there.
8. Sanitize yourself. Use alcohol wipes on your phone, your mouse and your computer key board.
9. Quit smoking. I am not big on the government telling people what to do and I don't like it when people tell me how to live; however, I strongly recommend you stop smoking. The evidence is pretty clear, smoking is detrimental to your health.
10. No double dipping. If you dip your chips, only do it once. Also, stay away from reaching into a bag of chips or a bowel of candy that may be sitting out. The person that just reached in for a mouthful of M&Ms may have just coughed into their hand.
11. If you carry a cloth handbag or a cloth back pack, they are germ magnets. You often place them on the floor in the classroom, on the floor in the dining hall, on the floor in the bathroom and then you put them on the table. Keep the bags off the table and keep them clean.
12. Don't bite your nails. This is tough for me, but I am trying.
13. Smile. A positive attitude helps to keep you healthy. It is amazing to me how so many of you look sad and blue when I see you on campus. You may think life is pretty tough, but most of you have a full belly, a warm place to sleep and a chance to get a great education. Many people around the world have none of the above. Count your blessings, I gave you the first three.
14. Sneeze into the crook of your elbow not your hands. This will keep you from transferring germs to your friends, no biological warfare.
There are no guarantees that by following the above rules you will avoid a cold or the flu, but you have a fighting (squirrel) chance. March on squirrels!
Wednesday, September 26, 2012
Eat your Fruits and Veggies
Ladies, I know you're away from home now and on your own (sort of), but mom did have some good advice. Here's some advice mom may have provided you that you would be wise to follow; don't run with scissors in your hand, say please and thank you, and treat others the way you want to be treated. Another good piece of advice is eat your fruits and veggies.
I have talked to some fighting squirrels in my weight training class who can not remember the last time they ate a fruit or a vegetable. Fruits and vegetables are an important part of well balanced diet. The new food pyramid recommends 2.5 cups of veggies and 2 cups pf fruit per day. Now, I know most of you don't carry a measuring cup with you on a regular basis. So how do determine one cup? According to www.mealsmatteer.org, a women's fist size is equal to a serving of fruit or vegetable. See, you have it easy, look at your fist, look at the piece of fruit, if they are about the same size you have 1 serving. Now open your fist, and make a cup out of your hand, if you fill your hand with blueberries that is about 1/2 of a cup.
Training and Conditioning Magazine May/June 2011 has some suggestions for choosing your fruits and vegetables. For fruits, get fresh, frozen or canned berries, melons, bananas, apples and grapes. Dried fruits are also an option, but beware of the calories in dried fruit. Also, drink 100% fruit juices. Check the label to be sure it is pure fruit juice and not loaded with high fructose corn syrup. Fruits provide potassium, magnesium, fiber, vitamins A and C and other vitamins, minerals, and antioxidants. Whole fruits also provide fiber and, if you are looking to lose weight, are low in fat and calories.
For vegetables, fresh, steamed, frozen, grilled or canned spinach, carrots, green beans, tomatoes, and corn are good choices. You will get potassium, fiber, vitamins A and C along with other vitamins and minerals. Spinach also provides iron which is an important mineral for women.
Fruits and vegetables are also great snack foods. Pass up the Snickers bar, bring that to my office, and have some grapes. To add a little protein to your snack, add a tsp of peanut butter to your celery sticks or apple slices. You don't have to smack yourself in the head, but remember, "You could'a had a V-8." How hard is it to throw an apple into your backpack. With a little organization you can cut up some carrots the night before class and have a nice crunchy snack in a plastic bag. Eat them between classes, the noise may satisfy your need for a crunchy snack, but your prof may get a bit annoyed.
Salads are also a great way to get your veggies. Make your salad as colorful as you can add bright green, orange and red vegetables. Instead of croutons, add some sunflower seeds for a little crunch and lay off the salad dressing. You may be surprised how good vegetables taste without being drowned in dressing. If you must add dressing use a small amount or use a light dressing. Many of you eat salads but add bacon, croutons, and drench it in dressing. You have destroyed your healthy meal by adding tons of fat.
Eat smart. I can hear mom now, "Eat your fruits and veggies." March on squirrels!
I have talked to some fighting squirrels in my weight training class who can not remember the last time they ate a fruit or a vegetable. Fruits and vegetables are an important part of well balanced diet. The new food pyramid recommends 2.5 cups of veggies and 2 cups pf fruit per day. Now, I know most of you don't carry a measuring cup with you on a regular basis. So how do determine one cup? According to www.mealsmatteer.org, a women's fist size is equal to a serving of fruit or vegetable. See, you have it easy, look at your fist, look at the piece of fruit, if they are about the same size you have 1 serving. Now open your fist, and make a cup out of your hand, if you fill your hand with blueberries that is about 1/2 of a cup.
Training and Conditioning Magazine May/June 2011 has some suggestions for choosing your fruits and vegetables. For fruits, get fresh, frozen or canned berries, melons, bananas, apples and grapes. Dried fruits are also an option, but beware of the calories in dried fruit. Also, drink 100% fruit juices. Check the label to be sure it is pure fruit juice and not loaded with high fructose corn syrup. Fruits provide potassium, magnesium, fiber, vitamins A and C and other vitamins, minerals, and antioxidants. Whole fruits also provide fiber and, if you are looking to lose weight, are low in fat and calories.
For vegetables, fresh, steamed, frozen, grilled or canned spinach, carrots, green beans, tomatoes, and corn are good choices. You will get potassium, fiber, vitamins A and C along with other vitamins and minerals. Spinach also provides iron which is an important mineral for women.
Fruits and vegetables are also great snack foods. Pass up the Snickers bar, bring that to my office, and have some grapes. To add a little protein to your snack, add a tsp of peanut butter to your celery sticks or apple slices. You don't have to smack yourself in the head, but remember, "You could'a had a V-8." How hard is it to throw an apple into your backpack. With a little organization you can cut up some carrots the night before class and have a nice crunchy snack in a plastic bag. Eat them between classes, the noise may satisfy your need for a crunchy snack, but your prof may get a bit annoyed.
Salads are also a great way to get your veggies. Make your salad as colorful as you can add bright green, orange and red vegetables. Instead of croutons, add some sunflower seeds for a little crunch and lay off the salad dressing. You may be surprised how good vegetables taste without being drowned in dressing. If you must add dressing use a small amount or use a light dressing. Many of you eat salads but add bacon, croutons, and drench it in dressing. You have destroyed your healthy meal by adding tons of fat.
Eat smart. I can hear mom now, "Eat your fruits and veggies." March on squirrels!
Tuesday, September 18, 2012
Thirsty? Drink water.
Hello fighting squirrels. I am happy to say I have seen many squirrels lifting weights and using the aerobic equipment. I also see a lot of you drinking various sports drinks. My recommendation to you is, STOP!! Stop drinking the sports drinks, don't stop the exercise. I am old enough to remember when lemon-lime Gatorade first came on the market. At that time Gatorade was THE sports drink. Today there are numerous sports drinks on every shelf of every store. It is a multimillion dollar industry. The companies producing these drinks have done a great job of marketing their product. They have us believing we are healthier and stronger by ingesting their scientifically designed nectar of the gods.
Sports drinks do serve a purpose - for athletes, but (no offense) many of you are not athletes. You are people trying to stay in shape or to get in shape. Your use of sports drinks may actually be keeping you from reaching your goal. Sports drinks are designed to rehydrate and replenish electrolytes and carbohydrates lost during STRENUOUS exercise. According to Michelle Rockwell a sports dietitian in an article in Training & Conditioning, "sports drinks should be chosen over water for any exercise event lasting longer than one hour." Her recommendation is to use, what she calls, the 3-H rule. Use sports drinks when exercise is Hard, Hot and at least an Hour long. Most of us do not work that hard or that long on a regular basis. Even many athletes do not need sports drinks every day. Our cross country team drinks water during most of their workouts.
Think about the exercises you are doing. Remember an hour of exercise does not include the time you are talking to your friend ( in person or on the cell phone) or texting. Walking 1 mile burns approximately 100 calories. A 20 fluid ounce bottle of Gatorade contains 130 calories. Do the math! Here's another chance to use your math skills. Compare the price of that 20 oz bottle of sports drink and the cost of a sip of water from the water fountain. Remember, most bottled water is tap water in a plastic bottle that was filled at the factory. You can skip the middle man and get a drink from the fountain or fill your own bottle and save some money. Maybe you can save enough money to pay off your college loans. Well maybe not that much, but you will save.
Many people believe they are being more health conscious by choosing a sports drink over a soft drink, but be aware of the calories in both of these choices. Calories in water, zero. I am not advising you to never use a sports drink. I am warning that most of us do not need them on a regular basis. Use the 3-H rule and save yourself the expense and the calories of a sports drink by drinking water.
March on squirrels!!
Sports drinks do serve a purpose - for athletes, but (no offense) many of you are not athletes. You are people trying to stay in shape or to get in shape. Your use of sports drinks may actually be keeping you from reaching your goal. Sports drinks are designed to rehydrate and replenish electrolytes and carbohydrates lost during STRENUOUS exercise. According to Michelle Rockwell a sports dietitian in an article in Training & Conditioning, "sports drinks should be chosen over water for any exercise event lasting longer than one hour." Her recommendation is to use, what she calls, the 3-H rule. Use sports drinks when exercise is Hard, Hot and at least an Hour long. Most of us do not work that hard or that long on a regular basis. Even many athletes do not need sports drinks every day. Our cross country team drinks water during most of their workouts.
Think about the exercises you are doing. Remember an hour of exercise does not include the time you are talking to your friend ( in person or on the cell phone) or texting. Walking 1 mile burns approximately 100 calories. A 20 fluid ounce bottle of Gatorade contains 130 calories. Do the math! Here's another chance to use your math skills. Compare the price of that 20 oz bottle of sports drink and the cost of a sip of water from the water fountain. Remember, most bottled water is tap water in a plastic bottle that was filled at the factory. You can skip the middle man and get a drink from the fountain or fill your own bottle and save some money. Maybe you can save enough money to pay off your college loans. Well maybe not that much, but you will save.
Many people believe they are being more health conscious by choosing a sports drink over a soft drink, but be aware of the calories in both of these choices. Calories in water, zero. I am not advising you to never use a sports drink. I am warning that most of us do not need them on a regular basis. Use the 3-H rule and save yourself the expense and the calories of a sports drink by drinking water.
March on squirrels!!
Tuesday, September 11, 2012
Squirrels Must Fight the Freshman 15
Welcome back ladies. As we start another new school year I am sure many of you, especially the first year students are wondering, what will college mean to me. Unfortunately, many students will find that college will mean weight gain. Every year hundreds of college students throughout America will gain weight. One thing we need to keep in mind is that the "Freshman 15" is a myth. That's right. According to Jay Zagorsky in a study of 7,418 young people from around the country, the average weight gain was 2.5 to 3.5 pounds. The research was conducted by Ohio State's Center of Human Resource Research. This is good news; however, remember this is an average which means some students may gain nothing and others may gain much more.
The study found that women gained an average of 2.4 pounds during their freshman year. Only 10% of college freshman gained 15 pounds or more. The study further shows that college students do gain weight over the course of their college careers. The typical women will gain 12 to 13 pounds. After college when students venture into the real world, the typical student continues to gain 1.5 pounds per year. So we see there is some good news and some bad news. There is no freshman 15. However, there is a significant amount of weight gain during college and this gain continues after graduation.
Why the weight gain? This is not rocket science. Students tend to take in more calories than the expend. Pizza, burgers and other fast foods tend to be high in calories. A small snack seems innocent enough, but when one constantly snacks the calories quickly add up. If one consumes more calories than one uses, the calories will be stored as fat. Students also tend to become less active. Going to class and studying account for this lack of exercise. I am sure most of the women at Mary Baldwin do not waste their time watching Jersey Shore or surfing the net. At other schools, although not here, students often consume alcoholic beverages which are extremely high in calories. If you want to calculate your caloric intake from alcohol go to www.collegedrinkingprevention.gov. Drinking also tends to cause one to eat more. Because the weight gain is usually gradual, a young freshman student will not realize she have gained weight until those favorite jeans seem to be (all of a sudden) a little snug. Of course the reason for this snug fit is the washer and dryer in the dorms -- "They shrunk my jeans!" Sorry, not so!
How can we avoid this unwanted gain in weight? Again, not rocket science. Don't overeat and get exercise. It is amazing to me that many students will not walk across the campus to exercise at the PAC. "It's too far to walk." The walk to the PAC can be your warm-up, and the walk back to the dorm can be your cool-down. Remember it is much easier to STAY in shape than to GET in shape; ask any one that has tried to diet.
The PAC hours are Monday to Thursday 6AM to 9PM. Friday 6AM to 5PM and Saturday 12 to 5 PM. We have a small, but well equipped weight room. Free weights, machines, ellipticals, recumbent bikes and treadmills are all there for your use. As many of you have discovered you can exercise by just walking around the campus and the local community. Mighty Big Calves can be gained, and weight can be dropped by simply walking.
March on Squirrels.
The study found that women gained an average of 2.4 pounds during their freshman year. Only 10% of college freshman gained 15 pounds or more. The study further shows that college students do gain weight over the course of their college careers. The typical women will gain 12 to 13 pounds. After college when students venture into the real world, the typical student continues to gain 1.5 pounds per year. So we see there is some good news and some bad news. There is no freshman 15. However, there is a significant amount of weight gain during college and this gain continues after graduation.
Why the weight gain? This is not rocket science. Students tend to take in more calories than the expend. Pizza, burgers and other fast foods tend to be high in calories. A small snack seems innocent enough, but when one constantly snacks the calories quickly add up. If one consumes more calories than one uses, the calories will be stored as fat. Students also tend to become less active. Going to class and studying account for this lack of exercise. I am sure most of the women at Mary Baldwin do not waste their time watching Jersey Shore or surfing the net. At other schools, although not here, students often consume alcoholic beverages which are extremely high in calories. If you want to calculate your caloric intake from alcohol go to www.collegedrinkingprevention.gov. Drinking also tends to cause one to eat more. Because the weight gain is usually gradual, a young freshman student will not realize she have gained weight until those favorite jeans seem to be (all of a sudden) a little snug. Of course the reason for this snug fit is the washer and dryer in the dorms -- "They shrunk my jeans!" Sorry, not so!
How can we avoid this unwanted gain in weight? Again, not rocket science. Don't overeat and get exercise. It is amazing to me that many students will not walk across the campus to exercise at the PAC. "It's too far to walk." The walk to the PAC can be your warm-up, and the walk back to the dorm can be your cool-down. Remember it is much easier to STAY in shape than to GET in shape; ask any one that has tried to diet.
The PAC hours are Monday to Thursday 6AM to 9PM. Friday 6AM to 5PM and Saturday 12 to 5 PM. We have a small, but well equipped weight room. Free weights, machines, ellipticals, recumbent bikes and treadmills are all there for your use. As many of you have discovered you can exercise by just walking around the campus and the local community. Mighty Big Calves can be gained, and weight can be dropped by simply walking.
March on Squirrels.
Monday, June 25, 2012
Seven Weeks
Attention all athletic squirrels!! You have seven weeks to get ready for fall sports. Ladies if you are dreading the start of a new season because you hate the soreness and blisters of those first few practices, get busy. You have been given workouts, you remember the soreness you experienced last year and you are healthy young ladies; there is no excuse for not being ready to start the season. It is late, but not too late; get out there and get going. Those of you that have been working out, keep up the good work. Start to pick up the intensity level. Push yourself a little bit more. When you are tired of doing your sprints, do one more. If you can't do another squat, do one more (with proper form of course). Remember you can not get in game condition in two weeks. The first soccer match is on August 31st and the first volleyball game is September 1st.
Please remember that you must have a physical. The physical should be performed after July 1st and should be in to me by August 10th. No physical, no insurance, no practice!!!
Enjoy the summer but prepare. Squirrels get ready for winter during the fall. You must get ready for fall sports in the summer.
March on squirrels. Run, lift, sweat, enjoy. Have a Happy 4th of July. You live in the greatest country on earth. God Bless the U.S.A.
Please remember that you must have a physical. The physical should be performed after July 1st and should be in to me by August 10th. No physical, no insurance, no practice!!!
Enjoy the summer but prepare. Squirrels get ready for winter during the fall. You must get ready for fall sports in the summer.
March on squirrels. Run, lift, sweat, enjoy. Have a Happy 4th of July. You live in the greatest country on earth. God Bless the U.S.A.
Tuesday, May 29, 2012
Summer Fitness
Congratulations to all the graduating squirrels. I want to thank you for allowing me to be a small part of your time here at Mary Baldwin College. I have enjoyed working and teaching you and learning from you. You have enriched my life, and I hope I have enriched yours. Do not look at your graduation as an ending. It is a beginning. God bless you all, go forth and make us proud.
Those of you returning next year, especially the athletes, the time to get fit is now. Athletes that participate in the fall sports MUST get in shape now. If you wanted to take some time off after classes ended great. Now get to work. Don't make excuses. As I review injuries from last year it is obvious that some people are not doing their preseason training. In the first few weeks of soccer there are numerous hip flexor and groin problems. Volleyballers are having shoulder pain and Cross country runners complain of blisters and shin pain. Many of these aches and pains can be eliminated by properly preparing for your sport.
You know what your sport requires, get ready for those requirements. Don't expect to come to school in August and get in competitive condition in the two weeks of practice before your first game. Please come to the first practice ready to compete. If you come to school in poor condition it will take you 3 -6 weeks to make any significant fitness gains. You will already have had several games by this time. How many games were lost in the second half? Do you think fitness level may be a contributing factor to that problem?
Soccer players work on your running and kicking. Do not run long distances. You need to get to a field. Run on the grass, do sprints and practice cutting and running at different angles. Kick the soccer ball. Start slowly and build up to more powerful kicks. Your coach has a program for you.
Volleyballers, do power jumps. You need quick, explosive jumps. Work on that. Do your rotator cuff exercises and work your upper back. The upper back is the base for your shoulder strength.
Cross country runners, RUN. Get your mileage up. Have a good base so that when you return to school your body will be able to handle the added stress required to compete.
Ladies, make the commitment. Let's stop making excuses. I plan on coming back to school in great shape. Can you say the same? The challenge is out there, take the challenge.
Those of you returning next year, especially the athletes, the time to get fit is now. Athletes that participate in the fall sports MUST get in shape now. If you wanted to take some time off after classes ended great. Now get to work. Don't make excuses. As I review injuries from last year it is obvious that some people are not doing their preseason training. In the first few weeks of soccer there are numerous hip flexor and groin problems. Volleyballers are having shoulder pain and Cross country runners complain of blisters and shin pain. Many of these aches and pains can be eliminated by properly preparing for your sport.
You know what your sport requires, get ready for those requirements. Don't expect to come to school in August and get in competitive condition in the two weeks of practice before your first game. Please come to the first practice ready to compete. If you come to school in poor condition it will take you 3 -6 weeks to make any significant fitness gains. You will already have had several games by this time. How many games were lost in the second half? Do you think fitness level may be a contributing factor to that problem?
Soccer players work on your running and kicking. Do not run long distances. You need to get to a field. Run on the grass, do sprints and practice cutting and running at different angles. Kick the soccer ball. Start slowly and build up to more powerful kicks. Your coach has a program for you.
Volleyballers, do power jumps. You need quick, explosive jumps. Work on that. Do your rotator cuff exercises and work your upper back. The upper back is the base for your shoulder strength.
Cross country runners, RUN. Get your mileage up. Have a good base so that when you return to school your body will be able to handle the added stress required to compete.
Ladies, make the commitment. Let's stop making excuses. I plan on coming back to school in great shape. Can you say the same? The challenge is out there, take the challenge.
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