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Tuesday, January 15, 2013
You Are only fooling yourself
Cooking a healthy dinner at home does not have to be complicated or take lots of time. This simple recipe for chicken tenders and veggies will only take you about 30 minutes from start to finish. Meals that are rich in protein and fiber and low in carbs, like this one, will help you build muscle and stay lean.Servings: 5
Monday, January 14, 2013
Fayetteville State 70 - Bowie State 59 (WOMEN'S Bb FINAL)
FAYETTEVILLE, N.C. – The CIAA Southern Division leading Lady Broncos of Fayetteville State University strolled to a relatively easy 70-59 victory over Bowie State University. The win keeps the Lady Broncos unbeaten in the conference at 6-0 and improved their overall record to 14-2. Bowie State’s record dips to 1-5 in the CIAA and 4-10 overall. Leading the way for the Lady Bulldogs was sophomore Channell Mackey with 10 points and the junior duo of Kammera Johnson and Brooke Miles tallied nine points each in the loss.
Complete story to come later
The NFL Combine Workout Week 3 Day 1
Welcome to the US Sports Online NFL Combine Workout! If this is your first time using the US Sports Online NFL Combine Workout, then please go at your own pace. You may lower the volume, to allow your body to become conditioned to these more challenging workouts. In other words: "Challenge by choice" Lets get a handle on the goals and objectives of what we want to accomplish for this 12 week training cycle:
The NFL Combine Workout
This is it! Here is the 12-Week (NFL Combine) Off-Season Football Strength and Power Programs! The off-season is the best time of the year for making great improvements. It is the time to develop your strength, power, quickness and conditioning. Those of you who have played football know what needs to be done to get yourself into the kind of shape it takes to be a dominant player. And, if you are new to a football program, just follow the workouts and see great results!
Strength and power are two of the most important physical qualities that a football player can have. These Off-Season Football Programs are specifically designed to improve these qualities. There will be an evolution in these programs from a base strength phase through to a peak power phase. Remember to keep a positive attitude and work hard!
Get jacked and ready as a team. Forward this email to your team mates and work together on a championship run!
Be sure to stay hydrated before, during, and after your workouts.
This program can be applicable for conditioning for any sport. This is a 5 day a week program you will receive workouts every Monday-Friday.Speed, agility, quickness, and endurance programs can compliment and complete your preparation for the upcoming season. You can purchase an easy to follow speed agility and quickness program from US Sports Strength and Conditioning for a one time payment of only $10 by clicking here
To get a Strength and Conditioning program designed especially for you Click Here
*The weights and intensities listed were originally programmed for a specific athlete. Adjust the weights as you see fit and have SAFETY FIRST in mind.
Equipment needed: Power Gym, Machines,
Click on an Exercise Name to view a description of that exercise
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Be sure to cool down and stretch after each workout.
Great Job! See You Next Week!
Your workout program is ready! Choose your program goal below and get your customized workout, nutrition, and lifestyle plan in a matter of minutes all for just 66 cents per day!
Step 1: choose (click on) your program goal:
| General Fitness Workouts General Fitness Programs are designed for overall health and the achievement of a leaner, stronger bo... | Strength and Power Workouts The Strength and Power Programs were designed to maximize the body's ability to generate strength. T... |
| Get Lean Workouts The Get Lean Programs were designed to have higher repetitions. This higher volume causes a greater ... | Sports Specific Workouts The Sports Specific Programs are designed to give people an exercise program tailored to the demands ... |
| Home Based Workouts The Home Workout Programs are great for those who wish to train in the privacy of their own home with... | Youth Strength Training Youth Strength Training Programs are designed for overall health and the achievement of a leaner, str... |
| Custom Favorites! These Custom Programs have been developed in response to special needs and requests. Some of the pr... | Women's Fitness The Women's Fitness Programs are designed to bring about a toning and shaping effect to the body by u... |
| Body Building The Body Building Programs were developed with the concepts and knowledge of cutting edge training pr... | Armed Forces PFT Programs These Armed Forces PFT Programs will get you prepared for the PFT test. There are also running progr... |
| Track and Field The Track and Field Programs will work the body to increase strength and power. These key elements a... | Custom General Fitness Programs There are a wide variety of Custom Programs within this section There are Upper Body Only Programs, ... |
| Metabolism Booster Workouts The Metabolism Booster Programs were designed to create an elevated caloric burning rate both during ... | Cardiovascular Workouts These are "Cardio Only" Programs for those who want to focus exclusively on aerobic fitness. Just pe... |
| Back To The Basics Series The Back To The Basics Series of Workout Pograms incorporate many different program goals. The major... |
*Please consult a physician before engaging in any exercise program. It is highly recommended to have a good foundation of previous weight lifting experience before engagning in the NFL Combine Workout. US Sports Strength and Conditioning assumes no liability if injury or ailment should occur due to your engagement of this program or any of the US Sports Strength and Conditioning Online or in-person Workouts.
Sunday, January 13, 2013
The NFL Combine Workout Week 2 Day 5
Welcome to the US Sports Online NFL Combine Workout! If this is your first time using the US Sports Online NFL Combine Workout, then please go at your own pace. You may lower the volume, to allow your body to become conditioned to these more challenging workouts. In other words: "Challenge by choice" Lets get a handle on the goals and objectives of what we want to accomplish for this 12 week training cycle:
The NFL Combine Workout
This is it! Here is the 12-Week (NFL Combine) Off-Season Football Strength and Power Programs! The off-season is the best time of the year for making great improvements. It is the time to develop your strength, power, quickness and conditioning. Those of you who have played football know what needs to be done to get yourself into the kind of shape it takes to be a dominant player. And, if you are new to a football program, just follow the workouts and see great results!
Strength and power are two of the most important physical qualities that a football player can have. These Off-Season Football Programs are specifically designed to improve these qualities. There will be an evolution in these programs from a base strength phase through to a peak power phase. Remember to keep a positive attitude and work hard!
Get jacked and ready as a team. Forward this email to your team mates and work together on a championship run!
Be sure to stay hydrated before, during, and after your workouts.
This program can be applicable for conditioning for any sport. This is a 5 day a week program you will receive workouts every Monday-Friday. Speed, agility, quickness, and endurance programs can compliment and complete your preparation for the upcoming season. You can purchase an easy to follow speed agility and quickness program from US Sports Strength and Conditioning for a one time payment of only $10 by clicking here
To get a Strength and Conditioning program designed especially for you Click Here
*The weights and intensities listed were originally programmed for a specific athlete. Adjust the weights as you see fit and have SAFETY FIRST in mind.
Equipment needed: Power Gym, Machines,
| Week 2 - Day 5 (Friday) of US Sports Strength & Conditioning NFL Combine Workout's Program | Week Difficulty:Hard |
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Click on an Exercise Name to view a description of that exercise
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| 2 |
Squat |
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| 3 |
Dumbbell Walk Lunge |
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| 4 |
Machine Leg Curl |
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| 5 |
Stretch Deadlifts |
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| 6 |
Cable Standing Reverse Curl |
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| 7 |
Cable Preacher Curl |
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| 8 |
Med Ball Side Throw (kneeling) |
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| 9 |
Bent Leg Knee Ups from Bench |
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| 10 |
Alternate Heel Touchers |
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Be sure to cool down and stretch after each workout.
Great Job! See You Next Monday!
Your workout program is ready! Choose your program goal below and get your customized workout, nutrition, and lifestyle plan in a matter of minutes all for just 66 cents per day!
Step 1: choose (click on) your program goal:
| General Fitness Workouts General Fitness Programs are designed for overall health and the achievement of a leaner, stronger bo... | Strength and Power Workouts The Strength and Power Programs were designed to maximize the body's ability to generate strength. T... |
| Get Lean Workouts The Get Lean Programs were designed to have higher repetitions. This higher volume causes a greater ... | Sports Specific Workouts The Sports Specific Programs are designed to give people an exercise program tailored to the demands ... |
| Home Based Workouts The Home Workout Programs are great for those who wish to train in the privacy of their own home with... | Youth Strength Training Youth Strength Training Programs are designed for overall health and the achievement of a leaner, str... |
| Custom Favorites! These Custom Programs have been developed in response to special needs and requests. Some of the pr... | Women's Fitness The Women's Fitness Programs are designed to bring about a toning and shaping effect to the body by u... |
| Body Building The Body Building Programs were developed with the concepts and knowledge of cutting edge training pr... | Armed Forces PFT Programs These Armed Forces PFT Programs will get you prepared for the PFT test. There are also running progr... |
| Track and Field The Track and Field Programs will work the body to increase strength and power. These key elements a... | Custom General Fitness Programs There are a wide variety of Custom Programs within this section There are Upper Body Only Programs, ... |
| Metabolism Booster Workouts The Metabolism Booster Programs were designed to create an elevated caloric burning rate both during ... | Cardiovascular Workouts These are "Cardio Only" Programs for those who want to focus exclusively on aerobic fitness. Just pe... |
| Back To The Basics Series The Back To The Basics Series of Workout Pograms incorporate many different program goals. The major... |
*Please consult a physician before engaging in any exercise program. It is highly recommended to have a good foundation of previous weight lifting experience before engagning in the NFL Combine Workout. US Sports Strength and Conditioning assumes no liability if injury or ailment should occur due to your engagement of this program or any of the US Sports Strength and Conditioning Online or in-person Workouts.
SHAW NIPS BULLDOGS ON LATE THREE TO SQUEEZE OUT 92-90 VICTORY OVER BOWIE STATE
RALEIGH, N.C. - With two seconds showing on the clock, Shaw University's Latrail McCoy launched a three from the left wing, draining it and giving the Bears a 92-90 victory over Bowie State.
Bowie State senior Byron Westmorland (Baltimore, MD.) led the Bulldogs with team-highs of 23 points and six rebounds. Senior Najee White (Jamaica Queens, N.Y.) finished with 19 points, junior Ray Gatling (Oxon Hill, Md.) added 17 points and senior Byron Wilson (Upper Marlboro, Md.) chipped in 11 points.
The Shaw win came despite the collapse of a 19-point lead with less than 14 minutes remaining on the clock. The Bears committed ten turnovers in those last 14 minutes, while also missing five of six free throws - two of those the front end of one-and-ones.
“Even though we came up short tonight, we did a better job taking care of the ball … However we didn’t do a good job on the glass”, said BSU head coach Darrell Brooks. When asked about overcoming a large deficit, Brooks responded, “We don’t want any more moral victories, but I think we’re so close as a team to really playing to our full potential.”
Bowie State triggered their comeback when they switched to a stifling full-court press that seemed to lead to the Shaw miscues.
Curtis Hines again led the Bears, this time with 29 points on a 10-for-15 shooting performance, including six for 11 from the three-point line. McCoy put up only one shot in the first half - which he missed - but had dished out four assists by the intermission. All of his 15 points came in the second half, eight of them in the final 2:05.
Shaw broke on top early in the game, building a 15-8 lead with 15:16 left in the first when Taurus Dortch hit a three.
Two minutes later, a White jumper in the lane for Bowie State cut the Shaw lead to only three at 18-15.
For much of the rest of the half, the Shaw lead hovered at or about five points, with Bowie State able to get no closer than three, but Shaw was unable to build a lead of more than six.
With 5:44 left in the half, Hines drained a three to finally push the Bears to an eight-point advantage, 34-26. Bowie State would again cut the lead to only five on a three pointer from senior Dameatric Scott (Hagerstown, Md).
For three and a half minutes, Shaw went on a 12-4 run to build a 13-point lead when Hines drained a three from the left corner off a pass from Karron Johnson. Bowie State would cut the lead to 12 by the half, when Shaw went to the locker room with a 49-37 lead.
The two teams battled evenly in the first few minutes of the second half. With 15:10 showing on the clock, junior Trawn Rogers (Baltimore, Md.) hit a layup for Bowie State to trim the Shaw lead to ten at 58-48.
Hines answered with a three, triggering a nine-point Shaw run that concluded with a layup from Hines on the fastbreak to give Shaw a 67-48 lead with 13:39 left to play.
Bowie State slowly chipped away at the lead for the next three minutes. With 10:55 remaining, Hines slammed home a dunk that gave Shaw a 74-59 lead.
The Bulldogs answered with a 9-3 run, concluding with a three from Westmorland to trim the lead under double digits at 77-68.
While Karron Johnson had a dunk for Shaw to take the lead back over ten, Bowie State answered with a 13-3 run, ending with a layup from Wilson to cut the Shaw lead to only one, 82-81 with 4:02 left.
Johnson had another dunk off an assist by McCoy, but Gatling hit a pair of free throws to again put Bowie State within a bucket with 3:32 left.
Neither team scored for a minute, but with 2:26 left in the game, White hit a layup to give Bowie State their first lead since the opening minutes of the game at 85-84.
McCoy responded immediately with a three to give the Bears a two-point margin. Scott answered for the Bulldogs with a three of his own.
It was McCoy's turn to reclaim the lead, which he did on a layup, making the score 89-88 for Shaw with 1:33 left in the game.
Both teams fell silent for another minute until Gatling hit a layup with just under 12 seconds left, setting the stage for McCoy's final bucket which gave the Bears the lead with 2.1 seconds left. Wilson launched a shot just over mid-court as the buzzer sounded, but it bounced off the rim, giving Shaw the final 92-90 win.
Four Bears finished with double-digit point totals. In addition to Hines' 29, Dortch had 15, Johnson 14 and McCoy 13 - all scored in the second half. Johnson had a double-double, adding 12 rebounds to his 14 points. Hines and McCoy led the Bears with five assists apiece, while Derrick Hunter finished with eight points and four steals.
Bowie State will look to get back into the win column on Monday (January 14th) on the road against Fayetteville State. The Bulldogs and Broncos are set to get underway at 7:30 pm in FSU’s Capel Arena.
Bowie State Men's Basketball vs. Fayetteville State (1/14/2013)
Attached are the Bowie State at Fayetteville State men's basketball notes for Monday(1/14). The Bulldogs and Broncos will tip-off at 7:30 pm in FSU's Capel Arena.
Follow the game via live stats at
Bowie State Women's Basketball vs. Fayetteville State (1/14/13)
Attached are the Bowie State at Fayetteville State women's basketball notes for Monday (1/14). The Lady Bulldogs and Lady Broncos will tip-off at 5:30 pm in FSU's Capel Arena.
Follow the game via live stats at
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