East Coast Conference Players of the Week

This week's East Coast Conference Player of the Week awards are listed below. More information is available in the weekly reports that are attached. 

Men's Basketball

Co-Player of the Week: Gerald Beverly, Daemen College (Rochester, N.Y./Gates Chili HS)

Co-Player of the Week: Darien Davis, Dowling College (Middle Island, N.Y./Longwood HS)

Rookie of the Week: Justin Reyes, St. Thomas Aquinas College (Haverhill, Mass./Whittier Technology)

Honor Roll: Eddie Asamoah, University of Bridgeport (Calgary, Alberta/Southwest Academy); Tyrel Dixon, Roberts Wesleyan College (Tobyhanna, Pa./Pocono Mountain West); Jaylen Morris, Molloy College (Amherst, N.Y./St. Joseph's Collegiate); Chaz Watler, St. Thomas Aquinas College (Brooklyn, N.Y./Archbishop Molloy HS)

Women's Basketball

Player of the Week: Madison Rowland, Queens College (Cohoes, N.Y./Shaker HS)

Rookie of the Week: Lucy Covely, Roberts Wesleyan College (Fairport, N.Y./Penfield HS)

Honor Roll: Shanice Allen, NYIT (Riverhead, N.Y./Riverhead HS); Denikka Brent, University of the District of Columbia (Chesapeake, Va./Booker T. Washington HS); Nyasia Davis, LIU Post (Rahway, N.J./Abraham Clark HS); Aliyah McDonald, Molloy College (Hempstead, N.Y./Uniondale HS)

28 Student-Athletes, Cheerleaders and Managers Graduate Winter 2014 Commencement

BOWIE, Md. – Bowie State University held the 2014 Winter Commencement on Friday (12/19) morning in the Leonidas S. James Physical Education Complex (A.C. Jordan Arena).  Twenty-eight current and former student-athletes, cheerleaders and managers were among 380 graduates who received degrees.  Dr. Johnetta Cole, Director of Smithsonian National African Art Museum delivered the commencement address to the graduates.  Dr. Cole shared with graduates they have a responsibility to “make a good living and have a purpose-filled life, provide service to others and help to change the world.”

“This was another great day for the institution and the athletic department.  To see our students and student-athletes develop over the years and receive the ultimate prize – their diploma, is so rewarding.   We thank all the young men and women who sacrificed their time and committed to athletics at Bowie State University, said Interim Athletic Director Donna Polk.

Congratulations and best wishes as you begin your next journey. 

Latin Honors

SUMMA CUM LAUDE (4.00 – 3.85) – Hayley Flint

CUM LAUDE (3.50 – 3.64) – Iyabode Sodipo

Current Student-Athletes

Nigel Cross – B.S. Criminal Justice - Football

Khari Lee – B.S. Business Administration - Football

Phillip Quarrie – B.S. Sociology - Football

Paxton Queen – B.S. Business Administration - Football

Eric Walters – B.S. Communications - Football

Hayley Flint – B.S. Business Administration - Softball

Former Student-Athletes

Akinola Vaughan – B.S. Biology – Men’s Track

Jasmine Jacobs – B.S. Psychology – Women’s Basketball (Summer 2014 Completion)

Kammera Johnson – B.S. Communications – Women’s Basketball

Julian Williams – B.S. Business Administration – Men’s Basketball

Omar Fahnbulleh – B.S. Business Administration - Football

Anthony Gary – B.S. Business Administration - Football

Cordell Hawkins – B.S. Psychology - Football

Kyle Jackson – B.S. Sports Management - Football

Jeffery Jean-Baptiste – B.S. History and Government – Football

Jared Johnston – B.S. Criminal Justice – Football

Urijah Johnson – B.S. Sociology - Football

Oladimeji Layeni – B.S. Business Administration - Football

Prince Onuoha – B.S. Business Administration – Football

Delante White – B.S. Sociology - Football

Brelyn Finley – B.S. Sociology – Women’s Volleyball/Women’s Track

Kendall Reynolds – B.S. Psychology – Women’s Cross Country/Track

Andrew Hairston – B.S. Criminal Justice – Men’s Track

Dana Smothers – B.S. History and Government – Men’s Cross Country/Track (Summer 2014 Completion)

Kiara Washington – B.S. Sports Management – Softball

Iyabode Sodipo – B.S. Criminal Justice – Women’s Tennis

Cheerleading

Shaunice Yearwood – B.S. Computer Science

Managers

Iesha Lee – B.S. Sports Management - Football

Common garden flower yields a cancer-killing “drug”

Common Garden Flower Yields
Exciting New Cancer Treatment

A little over a year ago, I introduced you to a natural “drug,” noscapine, as a proven anti-cancer treatment (see Issue #233 for more). One researcher said it might be the most effective tumor-suppressant ever. Since then, this poppy-based compound has soared in my estimation. I easily rank it among the most promising natural treatments for cancer currently available. Read on to find out why.

Continued 

Jim Erwin's 10-minute bodyweight-only workout

Here is another great Tactical Workout Story from US Sports  Online Strength and Conditioning Trainer Coach Joe

Folks:

Here is a quick note from Jim Erwin, a veteran of U.S. Special
Operations...

Chances are you've probably seen his "Tactical Kitty" picture

floating around.

In case you missed it...

...apparently a real kitten wandered in the studio during a

tactical-gear photo shoot.

=====
From: Jim Erwin
December 12 at 3:06pm

It always surprises me how many questions I get about the
workout plan I follow. Or what my eating schedule is like. But
mainly the questions are about my tactical strength and
conditioning program.

Most of the questions come from active military operators and law
enforcement guys who want to drop fat and add muscle. Many
workout-related questions come from future warriors who want to get
in fighting shape.

Truth is I love to lift heavy s**t. And sprint around until I see
stars.

Well, I'm no spring chicken (40+ years) so, for me, that kind of
randomized knucklehead training only leads to injury. And if you're
injured and can't train.... that's no good either.

So I smartened up and started structuring my workouts based on
stuff the old-school Soviet sport scientists we're teaching their
athletes during the Cold War.

Well, actually I hired a tactical strength and conditioning coach...
and he taught me some things that have helped me stay in the fight.
Nowadays I just follow his recommendations.

Listen to this Interrogation Interview I did with Coach Joe:

LISTEN == >> Jim Erwin Interrogation Interview


Here's a sample 10-minute bodyweight-only session, which is perfect
for when I'm traveling, in a hurry, and there's no gym:

(Perform 1A, 1B, 1C and then rest 60 seconds. Repeat for three
total sets)

1A. Single-leg box squat
3 x 15 reps

1B. Alternating -grip pullup
3 x 15

1C. Pushup with feet elevated
3 x 15

And then I do a bunch of metabolic work to get my heart and lungs
going.

Once again this workout allows me to train anywhere with only my
bodyweight.

I think you're going to LOVE this Interrogation Interview. Be sure
to leave a LIKE if this looks like something you'll attempt.

==>> Listen to this Interrogation Interview with Coach Joe


Enjoy.

=====


Train hard and stay safe,

Coach Joe


Joseph Arangio
Tactical Workouts for Military and Law Enforcement

5 F REE Videos: SECRETS for Building Tactical Muscle
[INSTANT ACCESS] ==>> http://www.TacticalWorkouts.com



Superhero Publishing, LLC
PO Box 187, Trexlertown, PA 18087, USA

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The Fat Burning Workout

Police, Fire, Military Training

The NFL Combine Workout

Elite Athlete Training

The SKLZ Free Workout Of The Week

Bluefield State Collars Bowie State Lady Bulldogs 90-68

BLUEFIELD, W.Va. - Bluefield State College exploded for 55 second half points and collard the Bowie State Lady Bulldogs 90-68 to close out the Sheetz Herb Sims Classic on Saturday afternoon. The loss snapped a three-game win streak and sets the Bowie State record at 5-4. 

Four Lady Bulldog players scored in double figures with juniors Ty-Nita Baker (Houston, Miss.) and Jourdan Stanhope (Columbus, Ohio) leading the way with 21 and 12 points respectively. Baker also dished out a personal season-best six assists. Seniors Jasmine McIntosh (Bowie, Md.) and Alisha Burley (Baltimore, Md.) added 11 and 10 points respectively in the setback. Bowie State senior Donia Naylor (Washington, D.C.) snatched a game-high 14 rebounds.

The Lady Bulldogs fell behind early in its final non-conference game of the season and trailed by a dozen (26-14) at the 10:12 mark of the opening half to the Lady Blues. Unfortunately for Bluefield State (8-5), Bowie State fought back and created the games first tie at 33-all following a Stanhope layup with 2:28 remaining in the first half. A jumper by Bowie State junior Sheldeen Joseph (Belair St. Vincent and the Grenadines) provided the visitors their first lead of the game at 35-33 with 1:56 remaining in the opening period.

A Shamika Wiggins layup with just 10 ticks left on the first half clock, sent Bluefield State and Bowie State into halftime tied at 35-all.

Bowie State kept the game close in the first three plus minutes of the second half. In fact, the Lady Bulldogs held a slim 45-44 lead following a layup by freshman Robin Heard (Waldorf, Md.) at the 16:21 mark.

However, this is when the wheels fell off for Bowie State’s Lady Bulldogs. A pair of free throws by Charity Harris shifted the advantage back over to the Lady Blues and Bluefield State never looked back after that, going on a 12-0 run. The Bluefield Stale ballooned to 20 points (67-47) by the 11:45 mark, courtesy of 12 free throws and five field goals.    

Four Lady Blues recorded double figures in points led by Harris with game-highs 22 points and seven assists. Wiggins added 17 points, while Tasia Nolan and Hope Smith chipped in 13 and 12 points respectively. Nolan was also responsible for a team-high 11 rebounds to go along with four assists.

The Lady Bulldogs will return to action in the New Year hosting the undefeated Lady Blue Bears of Livingstone College on Thursday, January 1, 2015 at 5:30 p.m. inside the Leonidas S. James Complex (A.C. Jordan Arena). This will be the first conference game of the season.

Baker and Naylor Combine for 38 in Bowie State’s 74-61 Win over West Virginia Tech

BLUEFIELD, W.Va. – The Bowie State University women's basketball team led pretty much the entire game in Friday (12/19) evenings’ 74-61 neutral site victory over West Virginia University Tech during the first day of the Sheetz Herb Sims Classic hosted by Bluefield State College.

Bowie State junior Ty-Nita Baker (Houston, Miss.) and senior Donia Naylor (Washington, D.C.) recorded a double-double while junior Jourdan Stanhope (Columbus, Ohio) just missed a double. Baker led the all scorers with a season/career-high 25 points and grabbed 10 rebounds and Naylor chipped in 13 points to go along with 10 rebounds. Stanhope scored a career-high 11 points and hauled down nine rebounds for the Lady Bulldogs.

The Lady Bulldogs did not shoot well, making 23-of-69 field goals (33.3 percent) in the contest and made just 21-of-36 free throws (58.3 percent). Bowie State dominated the glass, holding a 56-46 advantage.

Cheyanne Lusk led the Golden Bears with a double-double of 19 points and 15 rebounds. Roche Wimberly and Elizabeth Evans tallied eight points each while teammates Nia Nolan and Noelani Woodson were responsible for seven and six points respectively.

The Golden Bears shooting percentages were not the greatest either. West Virginia Tech shot 32.3 percent from the floor (21-of-65), which included 7-of-28 behind the 3-point line and converted 12-of-20 free throws (60 percent) in the loss.

BSU’s Naylor scored the games’ first two points via a pair of free throws but West Virginia Tech’s Lusk answered with a jumper on the other end. The lead changed hands four times in the first half of play with the Golden Bears largest lead of five (12-7) coming at the 15:43 mark of the opening stanza.

From that point, Bowie State went on an 8-0 run to regain the lead at 15-12. The Lady Bulldogs never trailed again in the first 20 minutes but into halftime tied at 40-all.

The second half of play was tight for the first 10 minutes as West Virginia Tech took its final lead of the night (52-51) on a Nolan free throw.

Baker scored the next five Bowie State points to give the Lady Bulldogs a 56-52 lead with 8:06 left in the game.

West Virginia Tech’s Evans popped a 3-pointer on the next Golden Bears possession to cut the BSU lead down to one (56-55), only to have Bowie State senior Jasmine McIntosh (Bowie, Md.) answer with a triple of her own.

Unfortunately for the Golden Bears, the Lady Bulldogs ended the game with a 19-6 run for the final score of 74-61.

Bowie State University will return to the court for day two of the Sheetz Herb Sims Classic on Saturday, December 20^th, squaring off against host Bluefield State College at 4 pm. Bluefield State defeated Kentucky State 72-58 in the nightcap of the Sheetz Herb Sims Classic.

How to Make Exercise Automatic - Part 1 of 2

Exercise becomes automatic when there is a executable plan. A plan that considers short-term, long-term, and lifetime goals. -Nate

(Prevention,)  - Part 1.

Truth is, people who stay faithful to their exercise plans don't actually have willpower. They don't need it. What they have is a habit. A routine. Exercise for them is like brushing their teeth. They don't spend a single brain cell making decisions about it. They just get up and do it.

And they feel great about it.

"It's been said that if you could put the benefits of exercise in a pill, it would be the single most prescribed medication in the world," says Kerry Courneya, Ph.D., assistant professor at the University of Calgary, Alberta, and author of numerous studies on what makes people stick to an exercise routine. No small part of those benefits is the effect of exercise on weight loss. Studies show that when people have lost weight and acquired an exercise habit, they're more likely to stay trim than are people who try to keep the pounds off through dietary changes alone.

Turning an exercise routine -- and all its benefits -- into a permanent resident in your life is a matter of housecleaning your priorities, setting up a schedule and toning up your motivation (until you're hooked, that is). Here's the five step plan:

Step one: Make exercise a priority

Take a look at the agenda that's behind tomorrow's agenda. That is, take a look at the priorities that are driving your calendar. Put exercise on that priority list. High on that list. Next to working and bill paying and watching Dan Rather. "If exercise is my third priority and it's your fifteenth, you're not going to find the time to exercise, and I am," says Dr. Courneya.

Where people run into trouble is in making something like "getting fit" a priority but then not making the tasks required to get there a priority, too. "I often say if you want to get to the top of the stairs, you must negotiate the steps," says time-management consultant Virginia Bass, who teaches people to organize their lives through Day Timers, Inc. "If you continue to put a lower priority on the task or activities required to reach your goal (exercising in the evenings, for instance) than on the goal itself (improving health, for example), then you're not going to make it."

Step two: Find the time

Waiting for exercise to fit into your life "when I have the time" is like waiting to win the lottery when you haven't bought a ticket. You have to find the time. Try this: For about a week, write down where you've spent your time, as if minutes are checks that you're entering in your checkbook. This gives you a picture of how you're spending your time, says Virginia Bass.

Chances are, there are points that can be nipped and tucked to free a bit of time every day. Maybe you're on the telephone with a neighbor when you could both be walking around the neighborhood together. Maybe your CNN addiction could be sated from the seat of a stationary bike.

If reshuffling this time inventory still hasn't yielded a full 30 minutes for exercise, wipe your schedule clean, reach for your priority list and highlight those activities of highest importance (including exercise) on your daily calendar. Then let the rest of your life flow around those immovable time commitments.

Part 2 will run next week.

No time better than December 19th 2014 to make a plan for a lifetime of fitness success. Click here, and fill out the free fitness profile form to get your customized program

Coach Alison Fischer to Again Lead Divas in 2015

Washington, DC – The D.C. Divas announced today that Alison Fischer will return as their head coach for the 2015 season. It will be Fischer’s fourth season as the team’s head coach and her 14th season overall with the Divas as both a coach and a player.

Alison Fischer first joined the Divas in the team’s inaugural season in 2001, earning praise as a standout defensive back for ten seasons. She was recognized as a leader on the field by her teammates and was a three-time team captain. After her retirement, Fischer was hired in 2012 as the head coach of the D.C. Divas, becoming one of the few female head coaches in women’s football.

“I’m thrilled that Alison Fischer has agreed to continue as the head coach for the D.C. Divas,” said D.C. Divas owner Paul Hamlin. “As a former top player for the Divas, she brings skill, knowledge, and enthusiasm for women’s football that is unparalleled.”

Fischer has already experienced remarkable success as the head coach of the Divas from 2012-2014. She ranks second in team history in wins as a head coach, behind only legendary former Divas coach Ezra Cooper. In her first three seasons on the Divas’ sidelines, Coach Fischer has led the Divas to three division titles and three top-five finishes in the final women’s football national rankings.

“I am honored and humbled to continue to serve as head coach of the D.C. Divas,” Fischer said. “The 2015 season promises to be an exciting year, and I am grateful to have the opportunity to be a part of this storied franchise.”

Bowie State Bulldogs Capture 91-83 Home Victory over Palm Beach Atlantic Sailfish

Bowie State Bulldogs Capture 91-83 Home Victory over Palm Beach Atlantic Sailfish

BOWIE, Md. - The Bowie State University men's basketball team captured a 91-93 win over the visiting Palm Beach Atlantic University Sailfish on Tuesday evening in the A.C. Jordan Arena. The Bulldogs move to 8-4 on the season with the win while the Sailfish drop to 5-3 on the season with the setback. The win, Bowie State’s second straight in as many nights, mark the final non-conference regular season game of the season.
Senior Cameron Knox (Baltimore, Md.) led all players in the contest with 23 points for the Bulldogs. Junior Justin Beck (Ellicott City, Md.) tallied his second double-double of the year (19 points and 10 rebounds) while freshman Ahmaad Wilson (Baltimore, Md.) added 13 points. Juniors Miles Jackson (Silver Spring, Md.) and Andre Jackson (Baltimore, Md.) chipped in 11 points apiece for the Bowie State.

Ronnell Ross (Harlem, N.Y.) and Garet Tucker (Rapids City, S.D.) were Palm Beach Atlantic’s top scorers with 20 points each in the loss. Ross also led the Sailfish with nine rebounds. Evin Graham (Fort Myers, Fla.) contributed 19 points and Michael Simpson (Spring, Texas) added 10 points for the Sailfish.

Holding on to a 36-31 advantage after the first half, the Bulldogs came out scorching to start the second stanza. The hosts went on a 16-4 run to effectively bury the Sailfish, who were never able to fully recover after Bowie State’s hot start.

Palm Beach Atlantic trailed by as many as 15 in the second half, but were able to cut that deficit down to just seven with just under a minute to go thanks to a Graham three, but Bowie State went 9-for-10 from the charity stripe down the stretch to seal the game.

Palm Beach Atlantic won the rebounding battle on the night, 41-36, but turned the ball over 17 times compared to the Bulldogs’ nine. The Sailfish shot 48 percent (29-for-61) from the floor for the game and 35 percent (9-for-26) from the free throw line.

After holding the Bulldogs to 36 percent (12-for-33) from the floor and 23 percent (3-for-13) from the three-point line in the first half, Bowie State shot 53 percent (18-for-34) in the second stanza and 36 percent (4-for-11) from beyond the arc to fuel a 60-point half. The 60 points is the most for a single half this season.

“I’m extremely happy with tonight’s performance”, stated sixth year Bowie State head coach Darrell Brooks. “We will schedule games (back-to-back) like this each year because it kind of simulates (CIAA) Tournament play. Our guys responded well defensively at points in the second half, especially our bench … they gave us a tremendous lift off the bench with 31 points.”
The Bulldogs will now wrap-up final exams and break for Christmas before opening conference play on January 1^st, hosting the defending CIAA Champions of Livingstone College at 7:30 pm. The BSU women’s basketball team will begin the New Year’s Day events with a 5:30 pm contest against Livingstone’s Lady Blue Bears.

SKLZ 4 Day Football College\Pro 12 Week Offseason Quarterback Program Day 3

Chest, shoulders, triceps and Neck are our focus groups today. 

Week 1 - Day 3 (Wednesday) of US Sports Strength & Conditioning Free Demo 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	Theraband Rotators (all positions)	12 reps, 8 reps, 8 reps
	3	Video Hang Snatch High Pull	5 reps @ 105 lbs, 4 reps @ 130 lbs, 3 reps @ 150 lbs, 6 reps @ 160 lbs, 3 reps @ 150 lbs
	4	Video Close Grip Bench Press	10 reps @ 205 lbs, 5 reps @ 245 lbs, 8 reps @ 285 lbs, 10 reps @ 265 lbs
	5	Video Dumbbell Fly Stretch	60 seconds

Get the complete workout here