I'm Joseph Arangio and I'm glad you took the time to read this.
Since 1996, I've been sharing the benefits of smart workouts, portion-controlled eating, managing stress, having a winning mindset, and getting enough sleep.
Technically, I've been interested in this stuff since middle school when my dad introduced me to exercise as a way to get in shape for athletics.
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Saturday, July 26, 2014
The Fat Burning Secrets of Celebrity Personal Trainers
Friday, July 25, 2014
Pumping Iron Cuts Football Injury Severity
No secret here and this is one we have posted before, but always worth another look:
Lifting weights may be the key to preventing severe injuries to football players, according to a three-year study of high school athletes in Florida.
The study found 78% of severe injuries to the upper body, especially shoulder separations, occurred among football players not involved in a strength-training program of controlled weight lifting. In addition, 64% of those with severe injuries to the lower body, including knee injuries, also were athletes not involved in the training program.
"These are very significant numbers," said Dr. MaryBeth Horodyski, assistant professor of exercise and sports sciences at the University of Florida in Gainesville, Florida. "The bottom line is, those kids who did strength training typically did not have as severe injuries. They more often had mild or moderate injuries."
The study involving teams at 13 high schools turned up 887 injuries among football players. Mild injuries were defined as those which kept players out of practice or a game for seven days or less. Downtime for moderate injuries was 7 to 21 days, and severe injuries included those that kept players out of action for more than 21 days.
Roughly one third of the players in the study sustained injuries. However, Horodyski said that she and the team of athletic trainers and doctors assigned to the study were not surprised by that figure. According to national statistics, some type of injuries occur in 25% to 50% of athletes playing football during a given year, she points out.
The Florida study found defensive linemen are the most frequently injured players, and the most common type of injury for all positions is a sprain.
Fewer injuries were recorded during spring football, probably because it is less intense than fall play, the researcher said.
"The take-home message for coaches is, they need to implement a well-structured strength-training program for their players throughout the entire season," Horodyski stated. "It won't cut down on the total number of injuries, but time-loss goes down drastically if the injuries are not severe."
Source: Stroke
Thursday, July 24, 2014
What Athletes Eat To Win
Three top athletes a professional basketball player, a triathlete and a rodeo clown reveal the dietary regimens they say help them maintain peak performance.
Eric Snow
Professional Basketball Player
Professional Basketball Player
I try to be conscious of my diet partly because I can't knock off the pounds as easily as when I was younger and partly because you don't want to be too full playing in the NBA.
Some guys eat whatever they want, but I stick to a fairly consistent regimen: On game days, breakfast consists of a bagel or some toast and a piece of fruit; when we don't have a game, I might have a bigger breakfast such as pancakes. But if I eat a really big breakfast on game days, it throws me off: I might be full until 4 p.m., so I'll skip lunch and can't eat because it's too close to game time.
Lunch is usually my big meal, some pasta or chicken. On game days, that's all I have until after the game. Then, I might eat something like a turkey sandwich or a salad, something just to tide me over. I'm usually not hungry after a game and don't want to eat a heavy meal before going to sleep. I may splurge on ice cream, but that's pretty much it for junk food. And I never eat pork or beef. Before I was in the NBA, I ate a lot more food and still felt hungry. Now, I feel satisfied.
My biggest concentration for competing is to drink enough. I drink four 32-ounce glasses of water or Gatorade throughout the day, including one at every meal. That's the real key drinking enough. Eric Snow is the starting point guard for the Philadelphia 76ers.
Doug Stern
Triathelete
Triathelete
How and what I eat before exercise depends on many factors, the distance or duration of a race or workout, how long I've been training, the weather, but one thing always is constant: fluid intake, which is 8 ounces every hour throughout the day. During intense exercise, you can sweat as much as 8 ounces every 20 minutes.
When I was competing, I trained about two to three hours a day, and I would lose about 8 ounces of sweat every 20 minutes or so. To keep myself hydrated, I would drink gallons of water mixed with powdered vitamin C and electrolytes throughout the day. But during competition, I, as well as many other triathletes, drank a mixture of water and flat cola, which we mixed beforehand. We did this because the cola contains caffeine to keep you up, and it is easily digested.
My competition diet was high-carb and healthful, but I've always focused more on when I eat than what I eat. If a race were on Saturday, I would' carbo-load, fromWednesday on by keeping my meals constant but decreasing my activity level. That means a breakfast of cereal and fruit; lunch consists of pasta or a bagel and vegetables; and dinner contains meat or chicken for protein. The night before a race, I would have a big lunch and a very small dinner, if at all, to keep my bowels fairly empty. The morning of a race, I would only have coffee and cereal at least 1 hours before the start of the race.
Doug Stern has competed in nearly 40 triathlons, a race consisting of a 2.4-mile swim, 18-mile run and 50-mile bike race. He wrote a training column for Triathlete magazine and currently teaches swimming in New York City.
Paul Bonds
Rodeo Bullfighter
Rodeo Bullfighter
As a rodeo clown, my job is to protect the cowboy to distract a raging bull long enough for the cowboy to get away. It's tough and dangerous work, and you have to be in top physical condition. A rodeo cowboy has to last eight seconds on a bull whose mission is to throw him, but I'm out there working for that eight seconds, the next eight seconds, the next eight seconds one cowboy after another, for the entire night.
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What Athletes Eat To Win
Three top athletes a professional basketball player, a triathlete and a rodeo clown reveal the dietary regimens they say help them maintain peak performance.
Eric Snow
Professional Basketball Player
Professional Basketball Player
I try to be conscious of my diet partly because I can't knock off the pounds as easily as when I was younger and partly because you don't want to be too full playing in the NBA.
Some guys eat whatever they want, but I stick to a fairly consistent regimen: On game days, breakfast consists of a bagel or some toast and a piece of fruit; when we don't have a game, I might have a bigger breakfast such as pancakes. But if I eat a really big breakfast on game days, it throws me off: I might be full until 4 p.m., so I'll skip lunch and can't eat because it's too close to game time.
Lunch is usually my big meal, some pasta or chicken. On game days, that's all I have until after the game. Then, I might eat something like a turkey sandwich or a salad, something just to tide me over. I'm usually not hungry after a game and don't want to eat a heavy meal before going to sleep. I may splurge on ice cream, but that's pretty much it for junk food. And I never eat pork or beef. Before I was in the NBA, I ate a lot more food and still felt hungry. Now, I feel satisfied.
My biggest concentration for competing is to drink enough. I drink four 32-ounce glasses of water or Gatorade throughout the day, including one at every meal. That's the real key drinking enough. Eric Snow is the starting point guard for the Philadelphia 76ers.
Doug Stern
Triathelete
Triathelete
How and what I eat before exercise depends on many factors, the distance or duration of a race or workout, how long I've been training, the weather, but one thing always is constant: fluid intake, which is 8 ounces every hour throughout the day. During intense exercise, you can sweat as much as 8 ounces every 20 minutes.
When I was competing, I trained about two to three hours a day, and I would lose about 8 ounces of sweat every 20 minutes or so. To keep myself hydrated, I would drink gallons of water mixed with powdered vitamin C and electrolytes throughout the day. But during competition, I, as well as many other triathletes, drank a mixture of water and flat cola, which we mixed beforehand. We did this because the cola contains caffeine to keep you up, and it is easily digested.
My competition diet was high-carb and healthful, but I've always focused more on when I eat than what I eat. If a race were on Saturday, I would' carbo-load, fromWednesday on by keeping my meals constant but decreasing my activity level. That means a breakfast of cereal and fruit; lunch consists of pasta or a bagel and vegetables; and dinner contains meat or chicken for protein. The night before a race, I would have a big lunch and a very small dinner, if at all, to keep my bowels fairly empty. The morning of a race, I would only have coffee and cereal at least 1 hours before the start of the race.
Doug Stern has competed in nearly 40 triathlons, a race consisting of a 2.4-mile swim, 18-mile run and 50-mile bike race. He wrote a training column for Triathlete magazine and currently teaches swimming in New York City.
Paul Bonds
Rodeo Bullfighter
Rodeo Bullfighter
As a rodeo clown, my job is to protect the cowboy to distract a raging bull long enough for the cowboy to get away. It's tough and dangerous work, and you have to be in top physical condition. A rodeo cowboy has to last eight seconds on a bull whose mission is to throw him, but I'm out there working for that eight seconds, the next eight seconds, the next eight seconds one cowboy after another, for the entire night.
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LEE, BROWN, DIAZ-AVILES AND McDANIEL VOTED PRESEASON ALL-CIAA
Bowie State Bulldogs Picked to Finish 6th in Conference Play
DURHAM, N.C. - The Bowie State University football team has been predicted to finish 6th in the CIAA and 3rd in the Northern Division according to the 2014 conference preseason poll, which was released during the league's football press conference at the Durham Convention Center.
The Bulldogs return 42 lettermen including 14 starters from last year's squad. Bowie State finished the 2013 campaign with a 5-5 overall record and 3-4 record in the CIAA.
Seniors Khari Lee (TE - Baltimore, Md.), Keith Brown (RB Temple Hills, Md.), Mario Diaz-Aviles (PK Washington, D.C.) and Anthony McDaniel (DL Fort Washington, Md.) were selected to the 2014 All-CIAA Preseason Team. The conference Predicted Order of Finish and Preseason Team are voted on by the CIAA Football Coaches Association.
For the third consecutive year, the defending CIAA Champions of Winston-Salem State University were selected to finish as the top team in the conference in 2014 followed by Fayetteville State University, Virginia State University, Shaw University and Elizabeth City State University made up the top five teams. Bowie State was voted as the sixth overall ranked team in the conference followed by Johnson C. Smith University, Chowan University, Saint Augustines University, Virginia Union University, Livingstone College and Lincoln (Pa.).
Bowie State will open up the season on September 6th, hosting the Saint Anselm College Hawks of Manchester, N.H. at 1 pm. St. Anselm is a member of the Northeast-10 Conference and finished the 2013 season with an overall record of 2-9 (1-7 in the conference). The Bulldogs captured a 42-28 victory in last years season opener on the Hawks home field.
DURHAM, N.C. - The Bowie State University football team has been predicted to finish 6th in the CIAA and 3rd in the Northern Division according to the 2014 conference preseason poll, which was released during the league's football press conference at the Durham Convention Center.
The Bulldogs return 42 lettermen including 14 starters from last year's squad. Bowie State finished the 2013 campaign with a 5-5 overall record and 3-4 record in the CIAA.
Seniors Khari Lee (TE - Baltimore, Md.), Keith Brown (RB Temple Hills, Md.), Mario Diaz-Aviles (PK Washington, D.C.) and Anthony McDaniel (DL Fort Washington, Md.) were selected to the 2014 All-CIAA Preseason Team. The conference Predicted Order of Finish and Preseason Team are voted on by the CIAA Football Coaches Association.
For the third consecutive year, the defending CIAA Champions of Winston-Salem State University were selected to finish as the top team in the conference in 2014 followed by Fayetteville State University, Virginia State University, Shaw University and Elizabeth City State University made up the top five teams. Bowie State was voted as the sixth overall ranked team in the conference followed by Johnson C. Smith University, Chowan University, Saint Augustines University, Virginia Union University, Livingstone College and Lincoln (Pa.).
Bowie State will open up the season on September 6th, hosting the Saint Anselm College Hawks of Manchester, N.H. at 1 pm. St. Anselm is a member of the Northeast-10 Conference and finished the 2013 season with an overall record of 2-9 (1-7 in the conference). The Bulldogs captured a 42-28 victory in last years season opener on the Hawks home field.
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Big Train Win Regular Season!
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Wednesday, July 23, 2014
New Skinny on Weight Control
How much should you exercise to maintain your weight loss?
Originally featured in:
Shape
After you lose weight, how much exercise do you need to keep it off?
80 minutes of moderate-intensity physical activity (walking between 2.2 and 3.7 mph, playing softball, golf or table tennis) a day or 35 minutes of vigorous activity (jogging, active dancing, tennis) a day.
That's according to researchers at the University of Chicago and the University of Wisconsin at Madison who followed 33 women, ages 20-50, for one year after they had lost at least 26 pounds.
This amount of exercise -- the 80 minutes of moderate or 35 minutes of vigorous activity a day -- which the study found necessary for maintaining weight control is much higher than the half hour a day of moderate intensity activity generally recommended to promote health. The researchers suggest that, if you want to try it, the most practical approach is to alternate vigorous exercise one day, moderate the next.
But don't take these numbers as gospel. "It's a good study," Says John Foreyt, Ph.D., a leading obesity researcher at Baylor College of Medicine in Houston. "But it's one study. Many people are able to maintain their body weight with less exercise [than this]." While physical activity is a must to keep off weight, he says, those who maintain a weight loss often figure out for themselves how much they can eat and how long and hard they must exercise. It varies from person to person.
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Three Coppin State student-athletes earn USTFCCCA All-Academic honors
BALTIMORE – Coppin State student-athletes Christina Epps, Deandra Daniel and Rosen Daniel earned United States Track & Field Cross-Country Coaches Association (USTFCCCA) All-Academic honors for their combined academic and athletic accomplishments during the 2013-14 year.
All three student-athletes earned All-Mid-Eastern Athletic Conference (MEAC) honors and participated in the NCAA Division I East Regional Outdoor Track and Field Preliminary Championships in Jacksonville in May.
Epps, who completed her first year of graduate school, competed at the NCAA Division I Outdoor Track and Field Championships at the University of Oregon and the USATF Outdoor Championships in Sacramento, California last month. Epps set a school record of 13.40 meters (43 feet, 11.75 inches) in finishing third overall at the NCAA Division I East Regional Preliminary Championships.
Epps won the MEAC and ECAC triple jump championships in both events, earned indoor All-American honors after finishing seventh at the NCAA Championships and finished sixth at the U.S. Senior National Championships.
A sophomore business major, Deandra Daniel was named to the Trinidad and Tobago Commonwealth Games Association (TTCGA)/Trinidad and Tobago Olympic Committee (TTOC) national team. Daniel soared a school record 1.83 meters in winning the high jump at the Morgan State Legacy Meet on April 18.
She won the MEAC indoor and outdoor high jump championships for the second straight year. Her effort of 1.82 meters at the outdoor championship meet was a meet record.
Rosen Daniel advanced to the semifinals of the 400-meter dash at the NCAA Division I Track and Field Outdoor Preliminary Championships in Jacksonville. He set the indoor school record in the 400-meter dash (46.75) seconds at the ECAC/IC4A Championships in Boston. In that meet, Daniel finished second in the 400 and helped the 4 x 4 place third in the event.
During the outdoor season, Rosen set a school record in placing fourth in the 200-meter dash (20.97 seconds) at the Mid-Eastern Athletic Conference (MEAC) championships. He is a member of the school record 4x1 and 4x2 relay teams. He also earned All-MEAC honors after helping the 4x4 relay team finish second.
Including the Scholar Athletes of the Year, a total of 727 women from 193 institutions earned USTFCCCA All-Academic honors for their combined academic and athletic accomplishments. A total of 496 men from 165 institutions earned USTFCCCA All-Academic honors for their combined academic and athletic accomplishments.
To qualify for the USTFCCCA All-Academic Track and Field Team, the student-athlete must have compiled a cumulative grade point average of 3.25 and have met at least one of the following athletic standards.
For the indoor season, a student-athlete must have finished the regular season ranked in the national top 96 in an individual event or ranked in the national top 48 (collective listing) in a relay event on the official NCAA POP list provided by TFRRS.org. For the outdoor season, a student-athlete must have participated in any round of the NCAA Division I Championships (including preliminary rounds).
All three student-athletes earned All-Mid-Eastern Athletic Conference (MEAC) honors and participated in the NCAA Division I East Regional Outdoor Track and Field Preliminary Championships in Jacksonville in May.
Epps, who completed her first year of graduate school, competed at the NCAA Division I Outdoor Track and Field Championships at the University of Oregon and the USATF Outdoor Championships in Sacramento, California last month. Epps set a school record of 13.40 meters (43 feet, 11.75 inches) in finishing third overall at the NCAA Division I East Regional Preliminary Championships.
Epps won the MEAC and ECAC triple jump championships in both events, earned indoor All-American honors after finishing seventh at the NCAA Championships and finished sixth at the U.S. Senior National Championships.
A sophomore business major, Deandra Daniel was named to the Trinidad and Tobago Commonwealth Games Association (TTCGA)/Trinidad and Tobago Olympic Committee (TTOC) national team. Daniel soared a school record 1.83 meters in winning the high jump at the Morgan State Legacy Meet on April 18.
She won the MEAC indoor and outdoor high jump championships for the second straight year. Her effort of 1.82 meters at the outdoor championship meet was a meet record.
Rosen Daniel advanced to the semifinals of the 400-meter dash at the NCAA Division I Track and Field Outdoor Preliminary Championships in Jacksonville. He set the indoor school record in the 400-meter dash (46.75) seconds at the ECAC/IC4A Championships in Boston. In that meet, Daniel finished second in the 400 and helped the 4 x 4 place third in the event.
During the outdoor season, Rosen set a school record in placing fourth in the 200-meter dash (20.97 seconds) at the Mid-Eastern Athletic Conference (MEAC) championships. He is a member of the school record 4x1 and 4x2 relay teams. He also earned All-MEAC honors after helping the 4x4 relay team finish second.
Including the Scholar Athletes of the Year, a total of 727 women from 193 institutions earned USTFCCCA All-Academic honors for their combined academic and athletic accomplishments. A total of 496 men from 165 institutions earned USTFCCCA All-Academic honors for their combined academic and athletic accomplishments.
To qualify for the USTFCCCA All-Academic Track and Field Team, the student-athlete must have compiled a cumulative grade point average of 3.25 and have met at least one of the following athletic standards.
For the indoor season, a student-athlete must have finished the regular season ranked in the national top 96 in an individual event or ranked in the national top 48 (collective listing) in a relay event on the official NCAA POP list provided by TFRRS.org. For the outdoor season, a student-athlete must have participated in any round of the NCAA Division I Championships (including preliminary rounds).
Tuesday, July 22, 2014
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