A cancer treatment from the bees

Cancer May be No Match for The Bee’s “Liquid Gold!” Sweet, sticky honey has been known to have healing properties for thousands of years. In fact, Hippocrates even wrote about the ‘liquid gold’ when he said that “honey causes heat, cleans sores and ulcers, softens hard ulcers of the lips and heals carbuncles and running sores.” Even though ancient civilizations might not have known why this was so, they could see that honey was effective. As Yogi Berra reportedly said, “You can observe a lot just by watching.” Now we have a clue as to why honey works. Modern science has revealed that when bees take nectar from flowering plants, they add an enzyme to it that produces hydrogen peroxide. This is part of what gives honey such astounding healing properties. But there’s one type of honey that’s particularly effective – or at least it’s been studied and validated more than other varieties. And the evidence suggests it can be a weapon against cancer. Here’s the type of honey you want to get. . . Continued below… How Carolyn Reversed Her Alzheimer’s by Disobeying Her Doctor     An all-natural protein melts away the brain-clogging mineral that triggers memory loss, dementia and Alzheimer’s — and cuts brain cell death in half! And yet this Nobel Prize-winning discovery is being ignored by 99% of doctors.     That’s why I’d like to tell you about Carolyn.     Click here to see how she reversed her Alzheimer’s without drugs — and in just a few weeks!     If you or someone you care about is suffering from memory loss, dementia or Alzheimer’s, then you know how cruel these diseases can be. The emotional and physical toll they take on the patient — as well as on the entire family — can be devastating.     That’s why the news of the breakthroughs I’m about to reveal could literally have a life-changing effect on you.     Best of all, these solutions are available and being used successfully right now — even while most doctors still throw up their hands when it comes to memory loss, dementia and Alzheimer’s, using words like “hopeless” and “irreversible.” It’s hard to believe, I know. . .       So please click here to see how Carolyn reversed her Alzheimer’s with this remarkable discovery! The honey produced from the manuka or tea tree has racked up an impressive track record. This flowering plant from New Zealand and southeast Australia produces a honey with awesome antibiotic properties. And some scientists are convinced that it can even put the brakes on cancerous growths. Study suggests manuka honey is a promising cancer killer! A group of researchers from the United Arab Emirates University in Al Ain conducted a study that shows manuka honey contains properties that can block tumor growth in the breasts, colon, and skin. According to study results published in the PLOS ONE scientific journal, Professor Basel Al Ramadi, head of the Microbiology and Immunology Department at UAE University, led a research team to determine the extent of manuka honey's ability to inhibit the growth of cancer cells. The team learned that this type of honey directly caused apoptosis or programmed cell death! Your body uses apoptosis to balance the creation of new cells with the demise of older ones. It’s essential to your health to keep these two processes in balance, for two main reasons: Excessive apoptosis will cause your tissues to atrophy, and Insufficient apoptosis leads to uncontrolled cell growth, similar to what happens when a person has cancer. The UAE University research suggests that manuka honey helps eliminate cancer cells by bringing on apoptosis. Manuka honey has amazing antibacterial properties, too! Scrubbing cancer cells from your body isn’t the only health benefit of this sweet syrup. Recent tests conducted at Sydney University's School of Molecular and Microbial Biosciences showed that manuka honey killed every type of bacteria tested. Scientists from the University of Ottawa, and Children’s Hospital of Eastern Ontario, Ottawa achieved similar results when testing honey against pseudomonas aeruginosa (PA) and staphylococcus aureus (SA). The Canadian group conducted in vitro (i.e. lab culture) testing of honey against these strains of bacteria. They found the honey to be effective in killing 100 percent of the isolates in their planktonic form. And when the germs were made into biofilms, the manuka honey killed 63 percent of the PA bacteria and 91 percent of the SA. (A biofilm is a group of microorganisms that stick to one another on a surface. Planktonic cells, by contrast, exist individually, each by itself.) The researchers said these rates were significantly higher than those achieved when using antibiotic drugs against staphyloccus bacteria. Sounds wild, but I remember reading some 30 years ago that honey is a highly effective wound dressing because it kills microbes. And, as I mentioned before, our ancestors knew this before the time of Christ. So the recent scientific findings simply echo what ancient civilizations already knew about the healing properties of honey. Manuka honey takes no prisoners when it comes up against: Helicobacter pylori- which causes most stomach ulcers Escherichia coli - the culprit behind most infected wounds Streptococcus pyogenes - which causes sore throats What’s more, manuka honey is also being touted as a marvelous all-purpose medicine that can help: Heal superficial burns Cover and heal surgical wounds, particularly for diabetic patients Soothe inflammation Treat leg ulcers, pressure sores and wounds from skin cancers How do you use this all-purpose honey healer? There’s no special method or preparation you need in order to use honey. You can apply manuka honey directly to your skin as a balm for infections, or to soothe insect bites and cuts. And you most certainly can swallow a spoonful or mix it with some tea to help soothe your throat and digestive tract. Because manuka honey is a food, you can eat it the way you would any other honey product and enjoy the health benefits! With all this positive press... you might be wondering if there’s any downside to using manuka honey. Well, ease your mind because no earth shattering revelations are coming your way! There are no known side effects of active manuka honey when used internally, unless you are allergic to honey (as some people are). But there are some reasonable warnings and cautions. It should be no surprise that diabetics might need to avoid or limit their intake of honey because of the high sugar content. And you shouldn’t give honey to children under 12 months old (I’m guessing this is because of the potential for allergic reactions). You should also know that active manuka honey has stronger properties than regular manuka honey. “Active” manuka honey contains an additional, non-peroxide component known as methyl glyoxal. Scientists don’t know why, but this element is not found in all manuka honey, only in some. When present, it makes the honey vastly more powerful at fighting bacteria. So powerful, in fact, that researchers have devised a special rating system for manuka honey based on a batch’s “unique manuka factor” or UMF. It’s used as a marker to determine the honey’s therapeutic value. At times, active manuka honey applied directly on an external wound can sting. If you find this to be true in your case, simply use regular manuka honey instead. Regardless of how you may choose to use the honey—you can be sure that you’ll be tapping into one of Nature’s sweetest health healers! In our last issue we talked about how you can save thousands of dollars a year on fresh organic foods – and the ones we recommend are packed with more nutrients than those you’ve been buying in food markets. If you missed this tip, you can read it now just below this. 30x the Nutrients of Organic Vegetables… Why Do So Few Take Advantage of This Amazing Food Bargain? One of the most often cited reasons for poor eating is the cost of fresh produce, especially organic produce. I confess it gives me sticker shock, and I don’t know how anyone who’s not in the “one percent” can afford a pure diet of fresh, organic fruits and vegetables. But there IS a way to do it on the cheap…to eat fresh, organic “super foods” every day for pennies. Do this and you will flood your body with more bioavailable vitamins, minerals, amino acids, and essential fatty acids than you’ll get from anything you buy in a store. Keep reading and I’ll unveil this secret that’s worth thousands of dollars a year – and added years to your life! Continued below… Turn Back Your Skin’s Aging Clock  By repairing your skin’s DNA, you can soften your skin and erase wrinkles, tighten up your sagging jaw line, make your crow’s feet disappear, and banish sun and aging spots. This Nobel Prize winning secret makes it possible. Your “telomeres” determine how long your skin cells live. Telomeres are the “time keepers” attached to every strand of DNA. Each time your cells divide, your telomeres get shorter. The shorter your telomeres, the more your skin cells age… causing dry and wrinkled skin. Maintain the length of your telomeres, your skin will stay supple, radiant, and youthful. Dr. Sears’ Revive DNA Rejuvenation Cream turns back your skin’s aging clock and helps you show a younger face to the world. Click here to find out more.      The most affordable, healthy organic foods on the planet are far fresher than you could ever purchase in a grocery store! I’m talking about sprouts. They can be grown anywhere, even on your kitchen countertop. When you grow your own sprouts – and don’t worry, it’s brain-dead simple – you’re helping the environment, because the food doesn’t have to be trucked thousands of miles, or shipped by air from Latin America during the winter. And of course there’s no need for herbicides or pesticides on your kitchen produce. Most of the plant foods you eat begin their life as sprouts. “Sprouting” is simply the way the seed cracks open for the first time. Because the nutrients and antioxidants in a seed are so incredibly concentrated, they pack a real wallop of nutrition. 9 reasons to eat sprouts Consider adding sprouts to your diet, for these nine reasons. Sprouts may contain up to 100 times more enzymes than raw fruits and vegetables. Enzymes catalyze your body’s various functions. And getting these additional enzymes gives you the building blocks available for every bodily process to work more effectively. (For the full story on enzymes, see my Special Report The Missing Ingredient for Good Health.) Increased fiber. Fiber is critical to weight loss and colon health. It binds to fats and toxins to give them their marching orders out of your body. It also prevents or slows down the absorption of digested food from your intestine into your bloodstream, thereby preventing blood sugar spikes and also giving you a feeling of fullness, so you eat less. Improved quality. Proteins change and get a boost from the soaking and sprouting process. Huge nutritional boost. The overall vitamin content of some seeds and nuts increases by up to 20 times their original value with just a few days of sprouting. This is especially true for vitamins A, B-complex, C, and E. For example, mung beansprouts (often called just beansprouts) boost vitamin B1 by 285%, vitamin B2 by 515% and niacin by 256%. A rich dose of essential fatty acids. EFA levels increase during sprouting... More minerals, more bioavailable. Boost your calcium, magnesium, and other minerals for better body chemistry that promotes proper weight and better health. Energy is ignited through soaking and sprouting. Alkalizing. Many illnesses, including cancer, are correlated with an acidic body. Ridiculously inexpensive! The most budget-friendly health food on earth. Mere pennies per serving. Before we get into how simple it is to grow sprouts, consider these additional benefits of sprouts. Why a raw sprout-based diet, anyway? Eating sprouts directly benefits your health, and allows you to eat the freshest, cheapest, most nutritional food. Your immune system benefits. The Hippocrates Health Institute and Tufts University did a joint study to see how raw food affected the immune systems of healthy disease-free people. They found that the more cooked food a person eats – as a percentage of their total food intake -- the weaker the immune system becomes. Look at the table below. If roughly two-thirds of your diet is cooked foods, your immune system may be off by half compared to its peak performance. And I’d venture a guess that very few Americans eat a diet that’s less than two-thirds cooked foods. Meaning, all of us are immune-system-compromised. Raw Food Intake as percentage of total diet Cooked Food Intake as percentage of total diet Immune System Function Lost 75% 25% No Loss 70% 30% 17% Loss 65% 35% 50% Loss Hormonal benefits. Studies show that people may be able to break down the hormones in sprouts and turn them into usable human hormones. Men and women both seem to be able to use these phytonutrients exactly the way they need to, without developing the characteristics of the other gender. This is relevant because some authorities are concerned that phytoestrogens found in plants may act like human estrogen in our bodies, leading to an excess of these hormones. Best of all nutrients. Phytonutrients – nutrients derived from plants -- are the best nutrients scientists have identified. And sprouts are much richer sources of phytonutrients than fully-formed adult plants are. As such, they are among the most potent disease fighters you can get. And which type of sprout is the best? Glad you asked. . . The most cancer-protective sprout of all Broccoli sprouts have decided advantages over mature broccoli. Johns Hopkins scientists found that three-day old broccoli sprouts consistently packed 20 to 50 times the chemo-protective compounds found in mature broccoli heads. When you eat a sprout, you’re eating the entire plant at a very young age. That is, you eat the root, stem, and head in one concentrated little package. As the plant sucks water and grows, the cancer-protective compounds called sulforaphanes (part of a group called glucosinolates) are diluted. They’re still there, in roughly the same amount. But now instead of merely eating a sprouted seed to get them, you have to eat the entire plant! When you buy broccoli at the store, you’re buying just a portion of the whole plant. Glucosinolates were left in the ground (the root), others are in the leaves you discarded, and others were removed when the stem was cut off (many people just eat the florets). You might be wondering, why not just eat the seed before it even sprouts? Well you could… but sprouts are far more tasty, nutritious and easier to digest. Non-sprouted broccoli seeds taste terrible! Sprouted broccoli seed may also offer a simple dietary means of reducing prostate and colon cancer risk. Plus, they may bolster your defense against heart disease, stroke, and high cholesterol, while at the same time they support your eye health, lung health, and immune system. When eaten during pregnancy, they may provide children with life-long protection from cardiovascular disease. That’s a lot of benefit from a humble seed and its pennies-per-serving sprouts. Store-bought organic produce has a dark side If all this isn’t enough to convince you to try sprouting, consider the reality of the organic foods your grocer carries. By the time you buy your organic produce, it’s likely been refrigerated for days, weeks, or even longer. Farms store it before shipment, and it travels for days to arrive at your store, where it’s stored yet again. By the time you get it, it may have lost its freshness. Most phytonutrients are inactive after about three weeks. Vitamins reportedly decline to a fraction of their original levels. The plant hormones may no longer be viable, and enzymes no longer active. Your organic produce is massively compromised by the time it reaches you. A farmer’s market is a better choice, but why not grow your own and eat them at their peak of freshness? Eating organic does lower your toxic load from pesticides. But you’re still losing the freshness you could have if you grew your own sprouts. So why not earmark some of your current produce budget to buy seeds you can sprout at home? How to grow your own sprouts So, are you ready to embark on this new and exciting, yet simple, adventure in eating? You just need a little basic equipment and some seeds. You can get canning jar lids and sprout your seeds in a canning jar. It’s the cheapest way to get started, but drainage is a real problem. An 8x10 tray two-section stackable sprouter such as the Sprout Master (http://www.sproutmaster.com/) is a much easier way to go. They cost about $20 each, and come with tray, drain tray and cover. For greater variety and rotation, buy two trays. We have no affiliation with this provider. This is your only investment for most sprouts, besides your organic seeds. While broccoli is loaded with amazing benefits, it’s wise to consume a wide variety, for interest and nutrition. Try broccoli, alfalfa, radish, cabbage, peas, beans, and lentils. For tiny seeds like alfalfa, four tablespoons of seed will make a full 8x10 tray full, enough for one or two people for a few days. A tray of organic sprouts costs about $1.00 to $1.50, depending on your seed type and source… a far cry from a $6 plastic tub of organic greens. And growing them is simple! Select your seeds and soak in water for 10-12 hours in a bowl. Allow for a 300% expansion. Pour the soaked seeds into the drainable tray, and spray them gently to even them out. Rinse and drain, morning and evening to keep seeds moist. Sprout with the lid on. In hot climates, use a warm, damp cloth without lid for better airflow. Keep sprouter out of direct sunlight. Sprouts grow best at 75 to 80 degrees. Taste in three or four days. When you like the taste, leave them uncovered but out of direct sunlight to develop greenness. Refrigerate to stop growth. Tray units with lid/tray make excellent crispers. Scrub tray thoroughly before reusing. Sprouting times vary according to type of seed. Sprouts are an extremely cost-effective way to get your fill of vitamins, minerals and enzymes. They’re far cheaper than high-quality supplements or organic vegetables from 2,000 miles away. Eating them may be the safest and best way of getting outlandishly fresh produce with no risk of contamination. And who knows? Besides their load of vitamins, you may find yourself able to shed a few pounds too. Why not give it a try? References: Alandejani, T. et al. 2009. Effectiveness of honey on Staphylococcus aureus and Pseudomonas aeruginosa biofilms. Otolaryngology--head and neck surgery. Available at http://science.naturalnews.com/pubmed/19559969.html Godiyal, S. 2013. Can manuka honey prevent cancer? Natural News. Article available at http://www.naturalnews.com/041372_manuka_honey_cancer_natural_health.html Moczulski, J.P. 2007. Honey making a medical comeback. NBC News. Article available at http://www.nbcnews.com/id/22398921/ The Alternative Daily. 2014, Jan. 17. Manuka Honey – 200x More Germ Fighting Power Than Any Other Honey. Article available athttp://www.thealternativedaily.com/manuka-honey-200x-germ-fighting-capabilities-honey/?utm_source=internal&utm_medium=email&utm_campaign=N140117 If you’d like to comment, write me at newsletter@cancerdefeated.com.  Please do not write asking for personal advice about your health. I’m prohibited by law from assisting you.  If you want to contact us about a product you purchased or a service issue, the email address iscustserv@cancerdefeated.com.

Firebirds Men’s Lacrosse Earns Program’s Historic First Win in University of the District of Columbia’s First Home Game

March 15, 2014

Recap | Box Score

Junior attack Ben Taylor had a season-high five goals. (Photo courtesy of Hunter McKay)

FINAL	1	2	3	4	T
Dominican (N.Y.) (0-4, 0-1 ECC)	1	2	2	1	6
Dist. Columbia (1-3, 1-1 ECC)	2	2	2	5	11

DOMINICAN (N.Y.)	DIST. COLUMBIA
G: McGregor,Sean - 3	G: Ben Taylor - 5
A: 2 Players (#4, #40 - 1)	A: 2 Players (#0, #19 - 2)
Sv: Quinones,Matthew - 22	Sv: Tom Yancheski - 15
GB: Smithwick,Jake - 3	GB: Luke Gillespie - 6

TEAM STATISTICS	DOMINICAN (N.Y.)	DIST. COLUMBIA
Shots	34	57
Ground Balls	8	21
Saves	22	15
Clears	22-26	20-25
Turnovers	24	20
Face Offs Won	10	10
Man Up	0-3	1-6

full stats

WASHINGTON, DC – In the first lacrosse game ever hosted by the University of the District of Columbia, the Firebirds men's lacrosse team earned the first-year program's historic first victory, 11-6 over East Coast Conference foe Dominican College on Saturday, March 15^th at Georgetown Multi-Sport Field.

Junior attack Ben Taylor (Biology – New Westminster, BC/Simon Fraser University) scored three of his game-high five goals and freshman standout Chase Fraser (Elementary Education – Aldergrove, BC/Blue Ridge School) assisted two of them while adding a goal of his own, all during the fourth quarter when UDC outscored Dominican, 5-1 to put what was a close game out of reach.

The Firebirds, who also got a hat trick from freshman midfielder Connor Lloyd (Architecture – Clifton, VA/James W. Robinson HS) and 15 saves by junior goalie Tom Yancheski (Sociology – Phoenix, MD/Harford), improved to 1-3 overall and evened its ECC record at 1-1 with today's win. Dominican, led offensively today by Sean McGregor's three goals, fell to 0-4 overall and 0-1 in league play. Goalie Matthew Quinones made 22 saves and allowed 11 goals in a losing effort.

Taylor scored the game's first goal near the midpoint of the first quarter, finishing right in front of the net off of an assist by freshman midfielder Josh Norton (Graphic Design – Eagle, Idaho/Eagle HS). A little over a minute later, Thomas Dertinger answered for Dominican to even the score at one apiece. With a little over four minutes remaining in the quarter, Norton added his own goal to put the Firebirds back in front, 2-1. They would take that narrow 2-1 lead at quarter's end despite a 16-10 shot advantage.

Less than two minutes into the second quarter, Lloyd tallied his first of three goals to give the Firebirds a two-goal cushion, 3-1. But back-to-back goals by Dominican's McGregor and Tanner Olsen in a span of under one minute  helped the Chargers pull even at the 12:29 mark.

A quick response by Taylor for his second goal of the game helped UDC re-claim the lead, 4-3, but that was the final scoring of the first half. The Firebirds doubled-up Dominican, 14-7 in shots in the second quarter (30-13 in the first half) but only managed a 4-3 lead at the break.

The Firebirds' shooting onslaught continued in the third quarter as the Firebirds out-shot Dominican 18-8, but once again they had little to show for it. Quinton Pavan (Childhood Education – Port Coquitlam, BC/Blue Ridge HS) scored the first goal of the third quarter at the 8:29 mark and Lloyd tallied the final goal of the quarter with 3:12 remaining off a Pavan assist. Dominican's McGregor and Theodore Wright each scored in between those two UDC goals to force a 5-5 tie before Lloyd's goal gave the Firebirds their fourth different lead of the day.

Lloyd's third and final goal of the day at the 9:13 mark of the fourth quarter set the tone for what proved to be a dominant final nine minutes by the Firebirds. During a span of less than three minutes, the dynamic duo of Taylor and Fraser combined for four consecutive Firebird goals as UDC took a commanding, 11-5 lead with 4:15 remaining. Dominican's McGregor tallied his third and final goal with 2:37 left to play to end the scoring, as UDC won by a comfortable five-goal margin.  

Next up, the Firebirds visit Hood College on March 19^th at 3:30 p.m.

Today's feature exercise: The Snake Squat

Great Variation on the Basic Squat! Available in many of the US Sports Online Strength and Conditioning Programs

The Snake Squat exercise is a squatting technique that uses variations in the width of your stance to develop strength at various leg positions. This helps to maximize functional strength so that you can generate power whether your legs are close or wide! The Snake Squat is simple to understand. On the first set of your squat workout place your feet 6-8 inches closer than your normal squat position. On the second set place your feet in your normal squat position. On the third set place your feet 6-8 inches wider than your normal squat position. On the fourth set you would come back to the close squat position. If your workout only calls for 3 sets of squats you would complete one full Snake Squat sequence. If your workout has 6 sets of squats you would complete 2 sequences of the Snake Squat. Do not add sets to your workout. Just alternate your stance from close to normal to wide until the required number of sets are completed. Here are the fundamental squat techniques whether your feet are close or wide: Position the bar in a comfortable position across your trapezius muscle area. We recommend this "high bar" position because it promotes flexibility in the hips, it provides for a more balanced work output from the hips, glutes, quads and hamstrings, and it keep the torso in a more upright position lessening the stress to the lower back. However, if you are a competitive power lifter you will want to place the bar across your lower trapezius muscles and the posterior deltoid muscles. This "low bar" position moves the weight closer to your center of gravity and allows for a greater weight to be lifted but it also forces more of a forward lean of yor torso which can be stressful to your lower back! Your stance in the basic squat position should be slightly wider than your shoulders. The distance between your feet should be measured from your heels, not your toes. Your feet should be angled slightly outward. Begin the squat by inhaling deeply and moving your hips backward like you are going to sit in a chair. Your knees should then bend and travel in the direction that your toes are pointing. Don't let your knees wiggle from side to side or go into a knock-kneed position during the movement. This can place stress on your knee joint. Maintain a stable posture with your head and chest up as your slowly squat down until your thighs are parallel to the ground. For maximal development you can squat lower than the parallel position but your must be prepared physically before attempting the lower, Olympic squat position. Exhale as your drive out of the bottom position. Never forcefully lock your knees at the completion of the lift. Keep them slightly bent to remove pressure to the lower back. The squat exercise is a tremendous developer of leg strength and size. But, it must be done correctly to maximize the benefits and minimize the risks of injury. Always use an experienced spotter while performing the squat exercise.

View a video of this exercise If it's time to get serious about your fitness, you need a structured program. I'll tailor a program specific to your goals and abilities, that will contain: Fully customized workouts, listing: exercises, sets, reps and weights. Exercise videos and descriptions demonstrating proper technique for every exercise. A built in feedback system and email contact with me anytime. Using the world's most powerful online training tool I can design and deliver a 12-week fitness programfully customized to your personal fitness goals, abilities, and schedule. For more information about my background, fee structure and how to get started, go to: US Sports Online Strength and Conditioning Contact Me: Nathan Lewis CSCS US Sports Online Strength and Conditioning US Sports Online Strength and Conditioning

University of the District of Columbia Women’s Basketball Falls to Stonehill in NCAA East Regional Quarterfinals

 

March 14, 2014

Recap | Box Score

Telisha Turner led all scorers with 27 points.

FINAL	1	2	T
Dist. Columbia (21-7)	34	27	61
Stonehill (18-9)	33	46	79
Waltham, Mass. (Dana Center)

DIST. COLUMBIA	STONEHILL
Pts: Telisha Turner - 27	Pts: Shannon Brown - 18
Reb: Denikka Brent - 10	Reb: Tori Faieta - 12
Ast: Teara Shaw - 3	Ast: Mary Louise Dixon - 7

TEAM STATISTICS	DIST. COLUMBIA	STONEHILL
Field Goal %	31.8% (21-66 )	42.6% (26-61 )
Rebounds	37	46
Assists	9	18
Turnovers	9	10
Pts off Turnovers	15	14
2nd Chance Pts	14	15
Pts in the Paint	20	22
Fastbreak Pts	7	2
Bench Pts	9	21

full stats

WALTHAM, MA – The University of the District of Columbia women's basketball team's storybook 2013-14 season came to a close in the NCAA Division II East Regional Tournament quarterfinals as the No. 5 seeded Firebirds were defeated by No. 4 seed Stonehill, 79-61 on Friday night at the Dana Center.

 

UDC (21-8) led by as many as 10 points in the first half, but runs by the Skyhawks where they outscored the Firebirds 12-3 midway through the period and 4-0 in the final minute, resulted in a mere one-point lead (34-33) at halftime for UDC.

 

After trading blows for the first five minutes of the second half, Stonehill took control of the game with a 17-2 run over a span of about six minutes to take a commanding, 57-44 lead with 8:37 left to play. The Firebirds, who shot just 25-percent from the field in the second half, could get no closer than 10 points the rest of the way as the Skyhawks out-scored UDC, 46-27 in the closing period en-route to a comfortable, 18-point margin of victory.

 

Junior transfer guard Telisha Turner (Criminal Justice – Wilmington, DE/Harcum), a First Team All-ECC selection, led all scorers with 27 points. She shot 6-of-12 and finished with 17 points in the first half, but cooled off considerably in the second half as she made just 2-of-10 field goals (0-for-5 from behind-the-arc). Junior forward Denikka Brent (Mechanical Engineering – Chesapeake, VA/Booker T. Washington HS) also posted her seventh double-double of the season with 15 points and a team-high 10 rebounds, including seven on the offensive glass.

 

Stonehill (19-9), who out-shot the Firebirds 43-percent to 32-percent from the field and 35-percent to 32-percent from three-point range, featured a much more balanced offensive attack that saw five different Skyhawk players score in double-figures. Sophomore reserve guard Shannon Brown led the way with 18 points in 21 minutes off the bench, and senior guard Mary Louise Dixon, a First Team All-East Region selection, added 17 points, seven assists and six rebounds. Forward Tori Faieta and guard Paige Marshall gave the Firebirds fits inside as they scored 14 points apiece and together combined for 21 rebounds, including eight on the offensive glass.

 

After winning the rebounding battle, 21-20 in the first half, UDC was out-rebounded 26-16 in the second half and allowed Stonehill 15 second-chance points on nine offensive rebounds. Also, UDC's bench, which had been a strength all year long, simply did not come alive in the second half to compensate for Turner's second half struggles. The Skyhawks outscored the Firebirds 21-9 for the night in bench points, including a 14-0 advantage in the second half.

 

The Firebirds say goodbye to four departing seniors who helped the program win its first ever East Coast Conference championship, earn its sixth 20-win season, and return to the NCAA Division II Tournament for the sixth time and the second time in three years. Those seniors are: Julissa Anderson, Snezana Blagojevic, Milena Bubnjevic and Teara Shaw.

 

Also along the way, head coach Lester Butler, Jr. surpassed 150 career wins in his 10^th season at UDC, and Telisha Turner surpassed 1,000 career points.

Today's feature exercise: Dumbbell Jump Squats

Here is today's Feature Exercise Available in many Sports Specific Programs of the US Sports Online Strength and Conditioning System:

Grasp a dumbbell with each hand (both dumbbells should weigh the same). Stand up straight, place your feet shoulder width apart, and bend your knees slightly. Keep your feet flat on the floor and turn your toes out slightly. Keep your back tight and your chest out throughout the entire exercise. Keep your head and neck in line with your torso so that you are looking forward. Hang your arms directly at your sides. Rotate your palms so that they are facing inward toward each other. Keeping your feet flat on the floor, sit your hips back (like you are going to sit in a chair), bend your knees, and lean forward slightly at your waist. Breath in during this phase of the exercise. You will lower yourself fairly quickly. Lower yourself until your knees are bent approximately 90 degrees. At this point, your knees should be directly over your toes, your hips should be sitting back, and your chest should be directly over the middle of your thighs. Now, you will immediately jump straight up. Breath out during this phase of the exercise. Upon landing, immediately begin your next repetition.

View a video of this exercise

Nathan Lewis CSCS US Sports Online Strength and Conditioning

If it's time to get serious about your fitness program, you need a structured program tailored to your goals and abilities. Using the world's most powerful online training tool, I can design and deliver a 12-week fitness program fully customized to your personal fitness goals, abilities, and time constraints. Features include:

Fully customized exercises, sets, reps and weights. Videos demonstrating proper technique for every exercise. Routines utilizing equipment available to you — home or gym! Personal contact with me anytime via built-in email system. Integrated feedback loop for precise program monitoring.

For more information about my background fee structure and how to get started, go to US Sports Online Strength and Conditioning to Sign Up FREE for the first 7 days