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Wednesday, September 10, 2014

Goldey-Beacom 3 - Bowie State 0 (WOMEN'S VOLLEYBALL FINAL)

Bowie State Volleyball Swept in Three Sets at Goldey-Beacom College


Wilmington, Del. - The Bowie State University women's volleyball team lost in three sets at Goldey-Beacom College on Tuesday evening.  The setback puts the Lady Bulldogs record at 0-5 on the season while the Lightning improves their record to 2-3 overall.

Junior outside hitter Yaje Ngundam (Bowie, Md.) led the team's production with six kills and five digs in the three sets. Following up, junior middle hitter, Alexis Fisher (Chesapeake Beach, Md.) had four kills, one service ace, one block assists and 29 attack attempts.

Redshirt junior libero Marissa Martinez (Albuquerque, N.M.) had a strong contribution with two kills, 14 attack attempts and seven digs. Sophomore Brooke Archer-Simpson (Bowie, Md.) recorded a team-high 14 assists while redshirt sophomore Alicia Grant (Edgewood, Md.) paced the Lady Bulldogs with a team-high 13 digs.

Goldey-Beacom was led in kills by Grace McCarthy and Kadi McCoy with 15 and 11 respectively on 45 combined attacks. Danielle Cipolletti was responsible for 35 of the Lightning total 43 assists and Niki Receveur picked up a match-high 14 digs.

The Lady Bulldogs will begin conference play on Saturday (September 13th) versus Johnson C. Smith at 12 pm in the opening match of the CIAA Round-Up in Richmond, Va. Following that match Bowie State will take on Livingstone College at 3 pm that same day. BSU will close out their portion of the weekend Round-Up against Winston-Salem State on Sunday (September 14th) at 11 am.


BOWIE STATE VOLLEYBALL 2014
Bowie State vs Goldey-Beacom
(9/9/2014 at Wilmington, Del.)
  Bowie State    ATTACK SET SERVE SRV DEF BLOCK GEN   
## Player SP TA PCT SA SE RE DIG BS BA BE BHE Points 
2  MARTINEZ,Marissa  14 .000 2.0 
8  NGUNDAM,Yaje  16 .188 6.0 
10 MARTIN,Kyerra  .000 1.0 
11 ARCHERSIMPSON,Brooke .000 14 0.0 
12 FISHER,Alexis  12 .000 5.5 
15 TAYLOR,Valarie  .000 3.5 
1  GRANT,Alicia  .500 13 1.0 
5  HARVEY,Amy  -.333 0.0 
 Totals 14 11 58 .052 14 33 19.0 
  
 TOTAL TEAM BLOCKS: 3.0
TEAM ATTACK BY SET 
Set TA Pct Sideout Pct 
18 -.111 9-24  37% 
21 .238 12-25  47% 
19 .000 9-24  37% 
     30-73  41% 
   
SET SCORES   TEAM RECORDS 
Bowie State  (0) 11 17 15   0-5  
Goldey-Beacom  (3) 25 25 25   2-3  
  Goldey-Beacom    ATTACK SET SERVE SRV DEF BLOCK GEN   
## Player SP TA PCT SA SE RE DIG BS BA BE BHE Points 
1  Mackenzie Wilson  .000 0.0 
2  Danielle Cipolletti  .667 35 6.0 
7  Taylor Moyer  13 .154 6.0 
8  Kadi McCoy  11 20 .450 11.0 
14 Innocent Early  15 .267 8.0 
15 Roni Peters  -1.000 2.0 
3  Daphne Bistrimovich  .000 0.0 
4  Charlee King  .000 0.0 
5  Shyanne Shank  -.500 0.0 
10 Grace McCarthy  15 25 .600 16.0 
11 Niki Receveur  .000 14 1.0 
23 Ciera Crafton  .000 0.0 
26 Kelly Bolton  .200 1.0 
 Totals 44 11 89 .371 43 15 32 51.0 
  
 TOTAL TEAM BLOCKS: 0.0
TEAM ATTACK BY SET 
Set TA Pct Sideout Pct 
15 23 .522 10-12  83% 
14 35 .286 12-17  70% 
15 31 .355 10-16  62% 
     32-45  71% 
   Site: Wilmington, Del. (Jones Center)
Date: 9/9/2014 Attend: 103 Time: 1:13
Referees: Wayne Granger, Toshiko Robison 
  Total 
Tie scores 
Lead changes 

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Custom Fitness?


Yes indeed! I am often asked for very specific customizations of programs and there is nothing wrong with that.
As long as every athlete and fitness warrior understands that you cannot spot reduce (Belly only, legs only, bigger arms only), you can bring out the best of your "trouble spots" with smart, directed, comprehensive and long-term focused programming.  Here is an example of one of US Sports Online Strength and Conditioning's Custom Programs...



The title of each program in the Custom Get Lean Program area gives an idea of what it will help to accomplish. 
Throughout the length of the Custom Get Lean Programs, the manipulation of the sets and repetitions for each exercise will be based on periodization concepts that involve changing the intensity and the volume of the workouts . This variation provides a more consistent "programmed response" to exercise which will help to avoid those depressing plateau's in progress. 

The starting point of the program is based on an initial fitness level. With feedback, the actual progression of the program will follow the body's unique adaptation process to exercise. Fine tune the program to include all the exercises that feel the best!
Select a Program

4 Day Get Lean EXPRESS with Arm and Shoulder emphasis.
View a Sample Workout of this Program
Week 1 - Day 2 (Wednesday) of Sample ProgramWeek Difficulty:Medium
  View Printer Friendly Version

Click on an Exercise Name to view a description of that exercise
SelectExercise NameSet and Rep Combinations
1
Warmup and Stretch
8 minutes 
2
   Video
Bench Press
20 reps @ 205 lbs,20 reps @ 205 lbs,
15 reps @ 205 lbs 
3
   Video
Dumbbell Incline Bench Press (30 Degree)
20 reps @ 70 lbs,15 reps @ 75 lbs,
15 reps @ 70 lbs 
4
   Video
Dumbbell Incline Fly (30 Degree)
20 reps @ 35 lbs,15 reps @ 35 lbs 
5
   Video
Cable Upright Row (+)
15 reps @ 105 lbs,10 reps @ 95 lbs 
6
   Video
Dumbbell Lateral Raise
20 reps @ 29 lbs,15 reps @ 32 lbs 
7
   Video
Dumbbell Rear Lateral Raise
20 reps @ 23 lbs,15 reps @ 25 lbs 
8
   Video
Cable Triceps Pushdown
10 reps @ 155 lbs,

There are a total of 48 unique workouts in this 12 week program. Sign up (for US Sports Online Strength and Conditioning FREE for the first 7 days then only $9.99 per month) today to get leaner and healthier in the next 90 days.

Tuesday, September 9, 2014

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Sports-Specific Strength and Conditioning Programs.


However you are getting the training, make sure you train the right way for your sport
-Nate



Sports Specific Workouts
The Sports Specific Programs are designed to give people an exercise program tailored to the demands of their chosen sporting activities. All sports, from Golf to Football, have specific movements and physical demands that can be improved with proper training. The knowledge and experience that goes into each of these sports specific programs is what makes them so effective.

The most important attribute of any quality training program is injury prevention. Knowing how to start a program is the first step. These Sports Specific Programs provide injury prevention by first establishing a strength and conditioning base. The sets, repetitions, exercise prescription, and actual weight of the programs are based off an initial fitness level and specific strength to bodyweight ratio's. With simple feedback, the progression of the program will follow the body’s unique adaptation process to exercise.

Whether the goal is performance enhancement or simply the enjoyment of participation in a favorite activity, these Sports Specific Programs can and will provide great results!

Click on the link to your sport and specify your more detailed goals on the appropriate form during signup.  

Step 1: Choose Your Fitness Goal

(Promote your business with US Sports Strength and Conditioning)
Golf
Football
Tennis
Basketball
Softball
The Softball Programs have everything needed to maximize the physical tools used for playing softball...
Swimming
The advantages of a quality strength training program for a swimmer has been well documented as more ...
Wrestling
The Wrestling Programs are designed for a combination of strength, power and muscular endurance. Wre...
Boxing
The Boxing Programs will enhance general strength and increase muscular endurance. There are also bo...
Cycling
The focus of the Cycling Programs is to develop muscular endurance and strength. The program will be...
Track and Field
The Track and Field Programs will work the body to increase strength and power. These key elements a...
Baseball
The Baseball Programs have everything needed to maximize the physical tools needed for playing baseba...
Ice Hockey
The Competitive Ice Hockey programs were developed to help with the specific strength and muscular en...
Motocross
Motocross racers need a program that will help guard them against injuries and give them enough stren...
Soccer
The sport of Soccer requires the combination of muscular endurance, strength and the ability to gener...
Diving
The Diving Program is a great strength and power maintenance program. In this program there are shou...
Triathlon
The 12-Week Triathlon Programs focus on developing muscular endurance and strength. The program begi...
Walking Strength
The focus of the 12-Week Walking Strength Programs is to develop balanced muscular endurance and stre...
Winter Sports Program
The Winter Sports Program was developed to enhance the physical qualities required in skiing, snowboa...
Rugby
Martial Arts
The Martial Arts Program was built specifically for developing full body power for use in the Martial...
Surfing
The Surfing Power Program helps to get the most out of the sport. There are many different exercises...
Volleyball
The Volleyball Program was built specifically for developing full body power for use in the sport of ...

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Monday, September 8, 2014

East Coast Conference Players of the Week

Men's Soccer
Offensive Player of the Week: Eivind Austboe (Stavanger, Norway/St. Svithun), LIU Post
Defensive of the Week: Michael Scavone (North York, Ontario/St. Basil the Great), Roberts Wesleyan College
Rookie of the Week: Jonathan Rico (Elmhurst, N.Y./Aviation HS), NYIT

Honor Roll: Alex Barbosa (Old Westbury, N.Y./St. Dominic's HS), NYIT; Cole Beale (Hamburg, N.Y./Hamburg HS), Daemen College; Louis Connor (Birmingham, England/Arthur Terry School), University of the District of Columbia; Lucas Munoz (Hicksville, N.Y./Hicksville HS), Molloy College.

Women's Soccer
Offensive Player of the Week: Bella Mitrevski (Rochester, N.Y./Churchville-Chili HS), Roberts Wesleyan College
Defensive of the Week: Nicole Augustine (Kingston, N.Y./Kingston HS), Mercy College
Rookie of the Week: Orla Martin (Mahopac, N.Y./Mahopac HS), Roberts Wesleyan College

Honor Roll: Mackenzie Cochrane (Mission Viejo, Calif./Santa Margarita Catholic), Mercy College; Kathryn Haessner (Moravia, N.Y./Moravis HS), Daemen College; Lindsey Thompson (Centereach, N.Y./Centereach HS), Dowling College; Emily Ward (Leonardsville, N.Y./Mount Markham Central HS), Daemen College

Volleyball
Player of the Week: Kate Brock (River Edge, N.J./River Dell HS), NYIT
Setter of the Week: Kayla Dillman (Rochester, N.Y./Victor HS), Dowling College
Rookie of the Week: Allison Fowler (Centennial, Colo./Cherry Creek HS), NYIT

Honor Roll: Tori Bowser (Pelham, N.Y./Pelham Memorial), Queens College; Jessica Kalbfleish (Ridge, N.Y./Longwood HS), Dowling College; Sarah Rosa (Itajuba, Brazil/Winthrop University), University of Bridgeport; Courtney Taylor (Spring, Texas), Roberts Wesleyan College

Women's Tennis
Player of the Week: Didi Fatchikova (Sofia, Bulgaria/Texas - Pan American), LIU Post
Rookie of the Week: Laura Dimante (Riga, Latvia/Rigas Teikas), University of the District of Columbia

Honor Roll: Maxime Duijst (Valkenswaard, Netherlands/Pleincollege Sint-Joris), University of the District of Columbia; Alessia Rossetti (Minusio, Switzerland/Liceo Locarno), NYIT

Men's Cross Country
Runner of the Week: Conor Gallagher (Belle Harbor, N.Y./Cathedral Prep Seminary), Molloy College
Rookie of the Week: None Selected

Honor Roll: Jeremy Rushok (Akron, N.Y./Akron HS), Daemen College; Kurt Samuel (Orlando, Fla./University High School), Queens College; Mike Scott (Fultonville, N.Y./Fonda - Fultonville HS), LIU Post

Women's Cross Country
Runner of the Week: Tayla Williams (Schenectady, N.Y./Notre Dame Bishop Gibbons HS), LIU Post
Rookie of the Week: Katie Michta (Nesconset, N.Y./Sachem North HS), Molloy College

Honor Roll: Gladys Kimutai (Eldama Ravine, Kenya/Kaproprita Girls School), NYIT; Hannah Rice (East Aurora, N.Y./East Aurora HS), Daemen College; Elizabeth Stirling (Wantagh, N.Y/Wantagh HS), LIU Post

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