Bulldogs Place in Bowie State Pre-Homecoming Challenge

Lady Bulldogs Place Second in Bowie State Pre-Homecoming Challenge

BOWIE, Md. (Oct. 16, 2014) – Junior Samantha Ferguson led the Bowie State women's cross country team to a second place finish at their own Pre-Homecoming Challenge on Thursday afternoon. The Lincoln University captured the 5K women’s title with 15 points.  
 Ferguson finished with a time of 21:09 helping pace the Lady Bulldogs (32 points). Washington Adventist University finished third overall (53 points) and Elizabeth City State University  finished in fourth place (82).

Bowie State sophomore Treyniqua Dickey finished the course in seventh place and a time of 22:04. Seniors Kayla Watson and Rayshawn Penn placed 9^th and 10 overall, coming in with times of 23:46 and 24:05 respectively. Senior Crishonda Coffey completed the course in 24:42 and a 12^th place finish.

Lincoln’s Shana Brown claimed the women’s individual title, running the course in 17:58 while teammates Alexis Cubbage and Kaydee-Ann White finished second and third overall.
  The Lady Bulldogs will return to action Thursday (October 30^th) participating in the (CIAA) conference championships in Cary, N.C.

Michael Aregaye Leads Bowie State Bulldogs to First Place Finish in Pre-Homecoming Challenge

BOWIE, Md. (Oct. 16, 2014) - Led by freshman Michael Aregaye, the Bowie State University  men's cross country team finished first in their own Pre-Homecoming Challenge 8K meet held at Jericho Park on Thursday afternoon.  
 Aregaye ran a time of 28:08 to finish as the Bulldogs’ top runner (3^rd overall), as Bowie State finished with a team total of 28 points.  Junior Cullen Moseley placed fourth overall in a time of 28:26, while redshirt junior J.D. Tharpe, III (28:36) and freshman Ryan Washington (29:00) finished fifth and seventh, respectively.

Senior Sonny Hicks rounded out Bowie State’s top five finishers, placing ninth overall with a time of 29:07. Freshman Maurice Rucker also participated in Bowie State’s one and only home event, finishing the course with a time of 32:05, but did not factor in the team scoring.
 
The Lincoln University finished second in team points with 41 points, with Kyle Edwards earning the individual title in a time of 26:37. Lincoln’s Federico Ghelli finished second overall, crossing the finish line at 27:57.
 
Washington Adventist University (51 points) came in third and Elizabeth City State (90 points) rounded out the men’s field.
 
The Bulldogs will be off until Thursday, Oct. 3oth, when they compete in the CIAA Championships in Cary, N.C.

Coppin State senior Taariq Cephas named to preseason All-MEAC basketball first team

Cephas named to preseason MEAC first team and Coppin State picked to finish sixth

BALTIMORE – Coppin State senior guard Taariq Cephas (Bear, Del./Pencader Charter) was named to the preseason Mid-Eastern Athletic Conference (MEAC) men’s basketball first team Thursday afternoon.

As a team, the Eagles were picked to finish sixth in the preseason poll voted on by the conference’s head men’s basketball coaches and sports information directors. Coppin State did receive one first place vote.

The Coppin State men’s basketball program enters a new era when the 2014-15 season commences in November against the University of Oregon under first-year coach Michael Grant, who comes to the Eagles from Division II Stillman College. Coppin State, which won 12 games last season and advanced to the MEAC semifinals, has 11 players returning.

A criminal justice major and sports management minor, Cephas is one of five seniors returning for the Eagles. He has enjoyed a decorated career and now is among the MEAC’s elite. Joining Cephas on the Preseason All-MEAC First Team are Deron Powers (Hampton), James Daniel (Howard), Jordan Parks (N.C. Central), and Kendall Gray (Delaware State). Daniel was the preseason conference Player of the Year selection.

“I was really excited and surprised,” Cephas said when he learned the news. “It’s an honor to be selected to the preseason first team. Now, I am going to try my hardest to live up to it by working hard, helping my team and being a leader.” 

This is the second preseason honor for Cephas, a 5 foot, 11 inch guard. He was named to the College Sports Madness preseason MEAC second team.

Cephas played in 32 games and made 27 starts. He led Coppin State in assists with 131 and was third in the MEAC in assists per game (4.1). Cephas also finished fifth in the MEAC in assist to turnover ratio (1.5). In addition to the assists, Cephas averaged 9.4 points per game and grabbed 3.0 rebounds per game. He led the team in scoring five times. Cephas was one of Coppin State’s top foul shooters last season as he shot 79.4 percent (85-for-107).

Among some of Cephas’ highlights last season was notching his first career double-double against Delaware State (12 points, career-high 10 assists). He scored in double figures 15 times and scored 20 or more points twice. Cephas’ shining moment occurred under the bright lights of the MEAC postseason tournament. He scored a season-high 24 points off the bench to spark an 83-77 victory over Hampton in the MEAC quarterfinals. In that game, Cephas was 5-of-8 from the field and 4-of-4 from 3-point distance.

North Carolina Central received 15 first-place votes and totaled 317 points to take hold of the conference’s top spot. The Eagles finished 15-1 in conference play and 28-6 overall last year. Hampton was predicted to finish second with 304 total points. The Pirates was last year’s regular season runners-up and finished with a conference mark of 13-3 and an overall record of 18-13. 

Morgan State was selected to finish third, while Norfolk State received the fourth place spot.  Delaware State was selected to finish fifth. Coppin State was predicted to finish ahead of Savannah State (seventh), Howard (eighth), North Carolina A&T (ninth), Bethune-Cookman (10th), South Carolina State (11th), Maryland Eastern Shore (12th), and Florida A&M (13th) round out the 2014-15 preseason poll.

“The preseason polls are nice and they get everybody looking forward to the season,” Cephas said. “We are motivated to accomplish our goals and they don’t include finishing where we were picked. We are excited to begin our season.”

ECC Team Up to Clean Up Event

The East Coast Conference, a NCAA Division II collegiate athletic conference, and its 11 member institutions will be participating in the Second Annual ECC Team Up to Clean Up community service initiative beginning tomorrow morning. Student-athletes from each school will spend time providing clean up efforts in local communities near their campuses.

After three schools took part in the clean up effort last year, this marks the first year each member institution will participate. 

Below is a list of the date and location of each school's clean up effort. If you would like to cover the event or find out exact locations of the clean ups, please contact one of the school's contacts listed in parentheses below. 

Bridgeport (Chuck Sadowski - csadowsk@bridgeport.edu): Seaside Park - October 17th

Daemen (Mike Miranto - mmiranto@daemen.edu): Town of Amherst - Various dates from October 11th - 24th

District of Columbia (Eric Zedalis - eric.zedalis@udc.edu): Forest Hills - October 17th

Dowling (Jackie Rogers - rogersj@dowling.edu): Town of Islip - October 17th

LIU Post (Ian Schraier - ian.schraier@liu.edu): Crocheron Park, Queens - November 8th

Mercy (Rob Bergman - rbergman@mercy.edu): Dobbs Ferry - October 17th

Molloy (Jack Zolla - jzolla@molloy.edu): Town of Hempstead - October 24th

NYIT (Sabrina Polidoro - spolidor@nyit.edu): North Hempstead Beach Park, Port Washington - October 17th

Queens (Mike Balestra - michael.balestra@qc.cuny.edu): Kissena Park, October 20th

Roberts Wesleyan (Micah Chapman - chapman_micah@roberts.edu): various locations, TBD

St. Thomas Aquinas (Kim Lusk - klusk@stac.edu): Sparkill, October 18th

***********************************
About the ECC

Founded as the New York Collegiate Athletic Conference in 1989 and rechristened the East Coast Conference in July 2006, the ECC was formed to enhance intercollegiate athletic competition among member institutions and to assist them in integrating athletics into their academic program in a fiscally sound way. The ECC is committed to the highest standards of scholarship, sportsmanship, teamwork, and citizenship. Its mission is to promote the total person concept in its student-athletes, which stresses the abilities to excel in academic achievement, athletic competition, and positive character traits. East Coast Conference members include: University of Bridgeport (Bridgeport, Conn.); University of the District of Columbia (Washington, D.C.); Daemen College (Amherst, N.Y.); Dowling College (Oakdale, N.Y.); LIU Post (Brookville, N.Y.); Mercy College (Dobbs Ferry, N.Y.); Molloy College (Rockville Centre, N.Y.); New York Institute of Technology (Old Westbury, N.Y.); Queens College (Flushing, N.Y.); Roberts Wesleyan College (Rochester, N.Y.) and St. Thomas Aquinas College (Sparkill, N.Y.). Associate Members include: Chestnut Hill College (Philadelphia, Pa.), Dominican College (Orangeburg, N.Y.), and Georgian Court University (Lakewood, N.J.).

The ECC sponsors the following championship sports: baseball; men’s and women’s basketball; men’s and women’s cross country; men’s and women’s lacrosse; softball; men’s and women’s tennis; men’s and women’s indoor track and field; men’s and women’s outdoor track and field; men’s and women’s soccer; and women’s volleyball.

The East Coast Conference is a proud member of the NCAA and Division II. Division II is a dynamic and engaging group of colleges, institutions and conferences of varying sizes and educational missions. Division II members encourage and support diversity; value sportsmanship, fairness and equity; and place the highest priority on the overall educational excellence of the student-athlete.

Simple Guidelines For Effective Weight Training

This is Part 2 of a 2 Part article. 

What is weight training? - Machine or free weight implements that are pushed, pulled or lifted for the isolation of specific muscle groups. Machine exercises generally have a pre-set range of motion and require less balance and control so learning is faster. Free weights (dumbbell, barbells) are usually more advanced forms of training where virtually any movement can be done for overall development.

Fundamental Guidelines

• Frequency - 2 to 6 times per week
• Duration - 20 to 130 minutes
• 1RM - One repetition with maximum weight
• Intensity - Relationship of weight used to your maximum strength level
• Volume - Number of sets and repetitions performed

Intensity and Volume Guidelines

Phase Sets Reps Intensity of 1-Rep-Max (1RM) Endurance 2-4 15+ 50% or less Hypertrophy 3-5 8-12 60% to 70% Base Strength 3-5 6-8 70% to 80% Strength and Power 3-6 4-6 80% to 90% Max Power and Strength 3-6 1-3 90% to 100%

Each Phase of training has a corresponding intensity and volume range. Training for endurance is much different than training for maximum power! You should spend the most time in the phase of training that most closely matches your goals. However, you will always want to spend some time in the other phases of training so that your progress doesn't stagnate from a lack of variation. This is what periodization is all about! All Fitrex.com programs will follow a specific periodization ,map, depending upon the emphasis of the program that you choose!

Dan Wirth M.A., C.S.C.S.

Fitness Director (US Sports Online Strength and Conditioning)

Director of Strength and Conditioning

The University of Arizona

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

Bethesda Big Train 2014 Manager Awards Announced!

2014 Manager Awards Announced!  The 2014 Bethesda Big Train season is officially over so it is now time to announce the winners of the annual Sal Colangelo Manager Awards.  Most Outstanding Pitcher: Kit Scheetz (Virginia Tech) was a force on the mound this season, ending the year with a 5-1 record and a 1.89 earned run average.  Scheetz pitched three straight games during the season without giving up a single run and recorded 31 strikeouts and only 6 walks in his 7 starts.  Hustle Award:  Cody Brown (Mississippi State) proved that he deserved the Hustle Award by bringing high energy and working hard both on and off the field.  Brown played with 100% effort in 35 games during the 2014 season and recorded a .299 batting average with 6 doubles and 4 home runs.  Top Defensive Player:  With an amazing range and unmatched closing speed, Logan Farrar (VCU) proved himself to be an everyday outfielder playing center field for the Big Train in 2014.  Without recording an error during his 42 games, Farrar had 80 putouts and was also considered for Big Train's Most Outstanding Hitter Award, batting .304 on the season with 3 triples and 25 runs batted in.  Most Outstanding Hitter: Stephen Alemais (Tulane) not only broke the Big Train regular season record for most stolen bases in a season but was also one of the best hitters in the Cal Ripken League.  Alemais led the Big Train in at-bats with 150 and led the entire league in hits with 48. Alemais ended the year ranked 7th in the league in batting average at .320 and 6th in runs scored with 28.  Team MVP:  Brandon Lowe (Maryland) arrived to Bethesda with high expectations after helping the Maryland Terrapins reach the NCAA Super Regional.  It only took a few games for Lowe to exceed those expectations and by the end of the season, it was clear that this award was very well deserved.  Despite missing the first 12 games of the season, Lowe ended the year tied for first in the league in runs batted in with 29 and 5th in the league in batting average with .329.  He also hit 4 home runs including a grand slam against the Express on July 12.  Along with his superior hitting ability, Lowe was also a very reliable fielder, recording only 2 errors and a .969 fielding percentage in 17 games at second base.

2014 CRCBL Standings    TEAM W L % GB BIG TRAIN  31 9 .775  - Baltimore Redbirds 25 15 .625 6 Rockville Express 24 16 .600 7 Gaithersburg Giants 23 17 .575 8 Alexandria Aces 23 17 .575 8 Youse's Orioles 18 22 .450 13 Vienna River Dogs 18 22 .450 13 FCA Herndon Braves 17 23 .425 14 D.C. Grays 15 25 .375 16 Baltimore Dodgers 13 27 .325 18 SS-Takoma TBolts 13 27 .325 18

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Commissioner Thomas presents Coppin State's Epps with MEAC Woman of the Year Award

BALTIMORE – Coppin State’s Christina Epps could relate to the honorable Elijah Cummings’ convocation message about turning dreams into reality Tuesday morning.

Epps knows all about overcoming obstacles, silencing doubters and staying focused. Cummings’ inspirational message hit home for Epps, who did all the above to be selected as the 2014 Mid-Eastern Athletic Conference (MEAC) Woman of the Year and named one of 10 Division I student-athletes as a finalist for the prestigious award.

Epps was formally presented with the MEAC Woman of the Year Award by conference commissioner Dennis E. Thomas during the annual Fanny Jackson Coppin Convocation in the James Weldon Johnson Auditorium. Epps will take one final bow Saturday night in Indianapolis as part of the NCAA Woman of the Year celebration ceremony in which the winner will be revealed.

“I am elated, filled with joy and honor,” Epps said. “Mr. Cummings really touched me today especially when he talked about turning a negative into a positive. People told me not to attend Coppin at first, but I did and I was able to blossom. Coming to Coppin State was one of the best decisions I ever made. Going back to what he talked about today, ‘pain, passion and purpose.’ I went through some pain and it made my passion for track and field stronger and now I feel like it’s my purpose to go to the 2016 Olympics and inspire others.”

Thomas shared his admiration for all of Epps’ accomplishments and being a tremendous ambassador for the MEAC. He was thrilled that he was able to be part of the convocation that kicked off Fanny Jackson Coppin week, a weeklong celebration that honors the founder of Coppin State University.

“It’s just tremendous, for me personally, to see student-athletes develop during the course of their undergraduate career and excel at the highest levels,” Thomas said. “Christina has embodied and is the epitome of what a student-athlete should be. I know that her family is proud. Her teammates are proud. Obviously, Coppin State is proud as well. I have to commend the work that (Coppin State track and field coach Alecia) Shields-Gadson has done in molding Christina.”

When Epps stepped to the podium, she was overcome with emotion as she shed some tears of joy while thanking Coppin State faculty, administrators and coaches. As she finished her speech, Epps received a hug from Cummings, who is a United States Congressman that represents Maryland’s seventh district.

Among some of the highlights from Cummings’ speech were encouraging students to stay focused, have high expectations and realize that they bring so much to the table. In closing, Cummings tasked students in the audience to find a mentor, realize their talents and feed their soul. He told them to “dream dreams that help other people.” As Epps received her award thanking key faculty members for always challenging her, Cummings commented from the stage that the trajectory of her life had been changed. Epps wept.  

“I didn’t know I was going to have to speak at first,” Epps said. “But I felt like I had to go up and speak and thank Coppin State for everything the school has done for me. At first, everything that I accomplished this year hadn’t fully sunk in until today. I think that’s why all the emotions came out of me.”

The tears were understandable as Epps’ journey was filled with adversity and doubt especially after she tore her anterior cruciate ligament in 2012. Two years later, Epps earned a lifetime of achievements that one could only dream about.

Epps was a four-time All-MEAC student-athlete in track and field and is a six-time triple jump champion in the conference. She is the current Coppin State triple jump record holder. Her school standard is 13.40 meters (43 feet, 11.75 inches), which was established by finishing third overall at the NCAA Division I East Regional Outdoor Preliminary Championships.

Epps was selected as the Coppin State Female Presidents’ Eagle Award Winner, Female Athlete of the Year and MVP in track and field this past season. She served as team captain from 2012-2014 and was the SAAC President from 2013-2014.

She 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 earned indoor All-American honors after finishing seventh at the NCAA Championships and she finished sixth at the U.S. National Championships.

“I was happy to have Commissioner Thomas here today,” Epps said. “That meant a lot to me and it’s something I won’t forget. I am going to miss the family atmosphere of Coppin State. The school really does a great job of nurturing you as a student and they really care about your development here. I am amazed that I achieved these goals and it feels like I am living a dream today.”

This Week in Bowie State Athletics (10/13 - 18)

Subject to Change

For complete team schedules, visit www.bsubulldogs.com

Monday, October 13                   Volleyball at Elizabeth City State University                                       6 pm

                                                            (Elizabeth City, NC – R.L. Vaughan Center)

                                                            LIVE STATS

Tuesday, October 14                   Bulldog Madness                                                                                       8 pm

                                                            Meet the Women and Men’s Basketball Teams

                                                            (Bowie, MD – Leonidas S. James Complex – A.C. Jordan Arena)

Wednesday, October 15            Cross Country hosts Pre-Homecoming Challenge                           2 pm

                                                            (Bowie, MD – Jericho Park)

Saturday, October 18                  Football hosts Virginia State University                                              4 pm

                                                            (Bowie, MD – Bulldogs Stadium)

                                                            TICKETS     LIVE STATS

(Embarrassing) her pants fell off

Recently I did a little fat loss experiment with a few of my clients and something REALLY EMBARISSING happened to one of them. 

She was using both hands to carry a hot casserole dish to her car when she felt her jeans begin to slip off. 

Since both of her hands were holding the heavy casserole dish, all she could do was hope to make it to her car before her pants fell off. 

Whelp, she DIDN'T make it and had to waddle to her car the last five feet with her pants around her ankles before she could set the hot dish down and pull them back up. 

Luckily, no one saw. 

But it WASN'T HER FAULT. 

She was a "victim" of the rapid fat loss workout I recently developed. 

It's called the "16 Day Sexy Slim down." 

The way it works is you do 3-5 high intensity boot camp style workouts and follow some very LOOSE but EFFECTIVE eating guidelines for 16 days. 

You can expect to lose 8-12 LBS and up to two pants sizes. 

The 16 Day Sexy Slim Down starts next Monday Monday October 11, 2014 Program goes live online

Just click here and I'll get you all dialed in. 

Oh, and the best part is that Its free for the 16 day period! 

Workout on your time and schedule. At your favorite gym, fitness center, at home, or your favorite workout space. 

Fair warning though, you can expect to lose up to two pants sizes so don't get caught carrying a hot casserole dish - loose pants have been known to fall off :) 

Nathan Lewis (CSCS)

Ps. I only have about 20 spots so if you want "in" on the 16 Day Sexy Slim Down, be sure to click here to get started for no cost

Happy Sunday! Athletes and Fitness Warriors!

Psalm 118:24New King James Version (NKJV)

24 This is the day the Lord has made;
We will rejoice and be glad in it.

Just a quick note for all registered Athletes and Fitness Warriors of the US Sports Online Strength and Conditioning System

Be reminded that you can go at your own pace during your customized 12 week  programs.  Freely use the feedback feature as that is the best way for me to adjust sets, reps, weights and entire programs if necessary.  Also once you have or are near completion of your 12 week program, contact me via email or on our facebook page messenger, and I will update your program to a new training cycle. There is always a next step, a next level, always another place you can go on this lifetime fitness journey so we will never run out of different programs and training cycles to help you excel.

Thank you so much for the opportunity to help you be your best. I am so blessed to be able to help you.

Haven't received your program? Click here for instant access.

-Nate