Young Bowie State Bulldogs Cross Country Team Finish 11th at Navy Invitational

ANNAPOLIS, Md. – The Bowie State men’s cross country team competed for the second time this season, this time participating at the Navy Invitational. As a team, the Bulldogs totaled 299 points. Host Navy captured first overall with a score of 17 points. FULL RESULTS ATTACHED

Bowie State freshman Ryan Washington (Silver Spring, Md.) led the Bulldogs as he recorded a time of 31:27 and 57^th place overall over the 8K course. Freshman Michael Aregaye (Lanham, Md.) was the next Bowie State runner to finish the race (59^th place), coming in with a time of 31:27.Juniors Cullen Moseley (Landover, Md.) and J.D. Tharpe, III (District Heights, Md.) finished in 60^th and 61^st place respectively with times of 31:50 and 32:11.

Senior Sonny Hicks (Temple Hills, Md.) rounded out the Bowie State scorers, completing the run in 32:14 and in 62^nd place.  Sophomore Try Jones (Waldorf, Md.) also competed but didn’t factor in the team scoring, finishing in 64^th position overall and a time of 33:05.

The Bulldogs will return to action next weekend (September 20^th) when they participate in the Towson University meet.

Ferguson Leads Lady Bulldogs Cross Country at Navy’s Salty Dog Invitational

ANNAPOLIS, Md. - The Bowie State University women's cross country team competed in the Salty Dog Invitational on Saturday morning hosted by the Naval Academy.  The Lady Bulldogs finished in 11th place out of the 11 teams that participated in the meet. FULL RESULTS ATTACHED

Johns Hopkins finished in first place overall with a team score of 24.  All five of their scoring runners placed in the top 10 of the 134 runner field. Sophia Meehan was the first Johns Hopkins runner to cross the finish line, clocking in at 21:53 to claim the individual title.

Navy placed second overall with 53 points followed by Richmond (78 points), the University of Maryland Baltimore County (99 points and George Washington rounded out the top five teams with 144 points.
Bowie State freshman Samantha Ferguson (Newark, Del.) finished first for the Lady Bulldogs in 66th place overall with a time of 31:07.  Freshman Treyniqua Dickey (Washington, D.C.) trekked the 6k course in 34:04 and in 69th place.  Senior Kayla Watson (Bel Air, Md.), in 70th place overall and in third place for the Lady Bulldogs, finished at the 36:54 mark.
Seniors Rayshawn Penn (Richmond, Va.) and Crishonda Coffey (Richmond, Va.) rounded out the scoring for Bowie State, finishing in 71st and 72nd place respectively, with times of 38:42 and 39:09. 

The Lady Bulldogs will return to competition on Saturday (September 20^th) at Towson University.

Morgan State Surges in Second Half to Defeat Bowie State Bulldogs 28-3

BALTIMORE, Md. – Morgan State University (1-2) totaled 318 yards of total offense in route to a 28-3 victory over Bowie State Universityon Saturday afternoon at Hughes Stadium.

The Bulldogs were led offensively by graduate student Kendall Jefferson (Temple Hills, Md.) and redshirt senior Keith Brown (Temple Hills, Md.) with 94 and 68 rushing yards respectively.  Graduate student Matthew Goggans (Pine Grove, Calif.) eclipsed the 100 passing yards for the second week in a row, completing 14-of-38 passes for 139 yards, one interception but was sacked four times.

As a team, Bowie State tallied 296 yards of total offense (147 in the first half). On the other side of the ball, Morgan State was slightly better with 318 total yards of offense.

In terms of defense, Bowie State was led by redshirt junior Nkonyeasua Uwandi (Berwyn Heights, Md.) with seven tackles followed by redshirt freshman Britton Savoy (Fort Washington, Md.) with six tackles.

Bowie State (0-2) scored first with 13:14 on the clock via a 37 yard field goal by senior Mario Diaz-Aviles (Washington, D.C.), capping of a 17-play, 69 yard drive and 3-0 lead. The run game worked well for the Bulldogs in first quarter as the Bulldogs rushed for 60 yards on 16 carries compared to 15 yards on five carries for Morgan State.

The score remained 3-0 at halftime with Bowie State controlling the clock and held a 19:42 to 10:18 time of possession advantage. The Bulldogs also held advantages in total first half yards (147 to 76). Of Bowie State’s 147 yards, it was pretty even as the Bulldogs accounted for 72 on the ground and 75 in the air.

Morgan State’s Robert Council (Camden, S.C.) gave the Bears their first points of the afternoon, rushing six yards for the score at the 11:01mark of the third quarter. Chris Miller added the extra point, giving the Bears a 7-3 lead.

Council scores second touchdown of the game with 5:33 left in the third quarter, this time from seven yards out. Miller’s extra point gives Morgan State a 14-3 advantage.

Morgan State’s Bears put the icing on the cake with 2:56 remaining in the game following a 28 yard touchdown run by Herb Walker, Jr. (Cleveland, Ohio). Walker wasn’t done as he scampered 33 yards to paydirt with 25 seconds remaining in the game to account for the final margin of 28-3.

Leading the way for Morgan State was Walker with a game-high 180 rushing yards on 20 carries and two touchdowns. Council ranked second for the Bears in rushing with 73 yards.

The leading tackler for the Bears was Paul Eatman, Jr. (Jersey City, N.J.) with a game-high 12. Eatman also had one interception and a pass breakup.

Bowie State will hit the road again next week to close out the non-conference portion of its schedule, traveling to Athens, W.Va. to take on the Cougars of Concord University at 12 pm. Concord mauled West Virginia State on Saturday afternoon by a score of 55-7.

Morgan State 28 - Bowie State 3 (FOOTBLL FINAL)

BALTIMORE, Md. – Morgan State University (1-2) totaled 318 yards of total offense in route to a 28-3 victory over Bowie State Universityon Saturday afternoon at Hughes Stadium.

The Bulldogs were led offensively by graduate student Kendall Jefferson (Temple Hills, Md.) and redshirt senior Keith Brown (Temple Hills, Md.) with 94 and 68 rushing yards respectively.  Graduate student Matthew Goggans eclipsed the 100 passing yards for the second week in a row, completing 14-of-38 passes for 139 yards and one interception.

As a team, Bowie State tallied 296 yards of total offense (147 in the first half).

In terms of defense, Bowie State was led by redshirt junior Nkonyeasua Uwandi (Berwyn Heights, Md.) with sseven followed by redshirt freshman Britton Savoy (Fort Washington, Md.) with six tackles each.

Complete story to come later

Bowie State vs Morgan State (Sep 13, 2014)

Scoring Summary Team Statistics Individual Statistics Drive Chart Defensive Statistics Game Participation Box Score Play-by-Play

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Scoring Summary

Scoring Summary (Final) 
BOWIE STATE UNIVERSITY BULLDOGS 2014 
Bowie State vs Morgan State (Sep 13, 2014 at Baltimore, MD)

Bowie State (0-2) vs. Morgan State (1-3)

Date: Sep 13, 2014 • Site: Baltimore, MD  • Stadium: Hughes  •  Attendance: 4238

Score by Quarters	1	2	3	4	Score
Bowie State	3	0	0	0	3
Morgan State	0	0	14	14	28

SCORING SUMMARY				BSU -MSU
1st	03:14	BSU	DIAZ-AVILES,Mario 37 yd field goal
			17 plays, 69 yards, TOP 9:18	3 - 0
3rd	11:01	MSU	COUNCIL,Robert 6 yd run (MOLLER,Chris kick)
			3 plays, 45 yards, TOP 1:08	3 - 7
	05:33	MSU	COUNCIL,Robert 7 yd run (MOLLER,Chris kick)
			6 plays, 48 yards, TOP 2:41	3 - 14
4th	02:56	MSU	WALKER JR,Herb 28 yd run (MOLLER,Chris kick)
			1 play, 28 yards, TOP 0:07	3 - 21
	00:25	MSU	WALKER JR,Herb 33 yd run (MOLLER,Chris kick)
			3 plays, 40 yards, TOP 1:29	3 - 28

Kickoff time: 1:00 pm  • End of Game: 3:45 pm  • Total elapsed time: 2:45  Referee: Steve Kinney  •  Umpire: Marcel Anderson •  Linesman: Bryan Baker  •  Line judge: Esteban Garza  •  Back judge: Nate Jones  •  Field judge: Barry Wilson  •  Side judge: Jose Garcia  •  Alternate: J.R. Rice  •   Temperature: 68  • Wind: SE 4  • Weather: Cloudy  Lee Hull first career win.

Don't let your passion for running injure you

Train to stay on the course.
Avid runners whether novice, seasoned pro, competitive distance athlete or occasional participant, tend to suffer some kind of injury or ailment as they continue to participate.
With the right training and balancing the work with rest and nutrition, it is certainly possible to enjoy this activity without those nagging injuries. Below is a sample of our Runners Back and Rehab program:

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Running and Back Rehab

These Runner and Back Rehab Programs were designed to develop overall strength, but also take into account the potential for lower back pain that runners experience. These programs utilize basic back stabilization exercises and specific stretches to help strengthen the entire back. Also, the other exercises in the program help to minimize any further back pain.

Throughout the length of the Runner and Back Rehab Program, 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!

Week 1 - Day 2 (Thursday) of Sample Program	Week Difficulty:Medium
View Printer Friendly Version

Click on an Exercise Name to view a description of that exercise

Select		Exercise Name	Set 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 Dumbbell Side Lunge	20 reps @ 35 lbs, 15 reps @ 35 lbs, 15 reps @ 35 lbs
	6	Video Machine Leg Extensions	20 reps @ 170 lbs, 15 reps @ 190 lbs
	7	Video Machine Leg Curl	20 reps @ 140 lbs, 15 reps @ 155 lbs
	8	Video Bent Arm Back Extensions	20 reps, 20 reps
	9	Video Lying Cross Body Floor Extension	16 reps, 16 reps
	10	Video Cable Close Grip Row (Low Pulley)	20 reps @ 145 lbs, 15 reps @ 160 lbs, 15 reps @ 145 lbs
	11	Video Lat Pulldown Close Grip Front	20 reps @ 125 lbs,

Please consult a Physician before attempting any workout program.
Click Here To Sign Up With US Sports Online Strength and Conditioning To Get This Program Customized For You

Best over-40 fat loss (for women)

From our friend Diana Keuilian:

As a woman, attempting to lose fat can be one of the most frustrating tasks--and one that evolves as we age. After the age of 40, and beyond, fat loss becomes even more difficult. (So I've heard, I'm still in my early 30's, so I have that to look forward to!)  

 

These facts were on my mind this past June, when I met a remarkable woman named Maureen, at a fitness conference in San Diego, CA. The first thing that I noticed about her was how incredibly fit and gracefully lean she was, despite being over 50. 

 

In fact, she seemed to me to have the body of someone 25 years younger than her 53 years! 

 

We got to chatting, and she told me about her adventures of living in Hawaii and of how she learned late in life how to eat and exercise in a way that gave her the body she'd always wanted. She shared a few of her favorite healthy recipes with me and we bonded over a common love for wholesome, flavorful food.  

 

Why am I sharing this story with you? Well, recently Maureen reached out to me to share that she had taken her passion for helping women over 40 achieve lean bodies, like hers, by putting together the same blueprint that she had used, so I wanted to share it with you. 

 

 With this blueprint you won't starve yourself or attempt an insane workout schedule. 

 

Maureen's system shows you exactly how to get thinner. 

 

 Just 7 of the great things about this blueprint are:

 

1.    You will not go hungry

 

You will get to eat an amazing volume of tasty food (we're not talking about celery sticks here), enjoy your favorite foods, and STILL lose fat 

 

2.   You will not have to figure out what to eat

 

You will get 45 pages of real-food recipes to take the guesswork out of eating 

 

3.   You  will enjoy eating to lose fat

 

The food actually tastes great (no low-fat cardboard here)! 

 

4.   You will be in and out of the kitchen quickly

 

All the recipes are simple, with all-natural ingredients 

 

Click here to learn how September can make you thinner. 

 

5.   You will keep your metabolism hot and feel extra energetic

 

Not only do these natural foods help you lose fat, they actually increase your metabolism! 

 

6.   You will never have to wonder how to exercise

 

The day-by-day, simple body weight exercise guide has photos of every move, so you don't have to wonder what to do or if you're doing it right 

 

7.   You will re-set your beliefs about yourself

 

Top-shelf coaching tools will help you create lasting habits so you can banish the words "go on a diet" from your vocabulary 

 

I'm so excited that Maureen put her passion to work in this fantastic program that is sure to help scores of women, just like her, achieve the results that they desire. Alright, I'm going back to the RHR Kitchen to create a few new recipes to share with you in the coming week :) Enjoy the rest of your weekend! 

 

Until next time...keep up your healthy cooking and eating! 

 

Happy Cooking :)

 

Diana Keuilian 

 

PS: If you're a woman over the age of 40 struggling with your weight, please check out Maureen's program. She's genuine and passionate about helping other women achieve the same body transformation that she did. And she lives in Hawaii, how cool is that?

 

Follow Real Healthy Recipes on: Facebook - YouTube - Twitter - Pinterest - Instagram

 

Personal Trainers: Train More Clients, Make More, Have More Freedom

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To belt or not to belt? Always a question

Yes, there are many who abuse weightlifting belts. There are times as well when it is a smart move. Here is a guide:

 

The necessity for a weight lifting belt is dependent on the kind of resistance training you're doing and how much weight you are lifting. Weight lifting belts help support the torso during heavy lifting--especially in squats and deadlifts. As a general rule, if you are performing a lift that requires significant torso stabilization and using more than 75 percent of the total weight you can lift just once, you may need the extra support a belt offers.

The downside of depending on a weightlifting belt continually for support, is that this can result in a weakening of the abdominal and lower back muscles that are so important to body stability. If you're going to use a weight lifting belt don't neglect strengthening your abdominals and back extensors.

A weightlifting belt should be about four inches wide and fit snugly around your abdominals and lumbar region.

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