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Saturday, January 26, 2013

Speed the final frontier?



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Speed, Agility, and Quickness.
Increase in one area, and you have a better opportunity to improve in the other two. In today's sports (you name the sport) is it not crucial to be able to perform the different tasks at faster and faster speeds?

10 years ago noone would have guessed the at 6'5" sprinter would be the fastest that the world has ever seen, but because Usain Bolt believed from a very young age that with his God given talent and extremely hard work he could be the best, he is the best and could stay there for many years to come.
Maybe you have been told that it is impossible to increase your foot speed, agility, and quickness. Don't buy it! I encourage all of the athletes and fitness enthusiasts that I have the privilege to work with, to embrace what you don't know. You don't know how big you can be, your don't know how strong you can be, you don't and nobody around you knows how fast you can be until you are willing to work at it, eat like it, persist at it. Only God knows and that means there is no limit to what you can be on and off the field!
Okay no more preaching lets get to work. To help you be the fastest and most agile athlete you can be I have developed the US Sports Strength and Conditioning Speed Agility and Quickness program:
Get quicker, faster, and more explosive with these easy to follow Speed, Agility, and Quickness (SAQ) workouts that can be done anywhere and with minimal equipment. Commit to 2 days per week. A great compliment to your strength training!
Workouts will include:
Fully customized exercises, sets, and reps
Videos demonstrating proper technique for every exercise.
Routines utilizing equipment available to you home or gym!

Here is a sample:

Click to view exerciseTuck Jump and Sprint
1. Stand with feet shoulder-width apart, knees slightly bent, with arms at sides.
2. Jump up bringing knees up to chest.
3. Land on balls of feet and immediately go into a sprint for the recommended distance.
4. Remember to reduce ground contact time by landing soft on feet and springing into air.
Get the full program for only $10. Get Faster Today! Click Here To Order
P.S. Keep this quiet, but this workout is also one of the most explosive fat burning workouts that I have seen in almost 40 years as a strength coach.


Firebirds Suffer Heartbreaking, 71-69 Loss at Roberts Wesleyan


ROCHESTER, NY – A three-pointer by Roberts Wesleyan's Mike Stone with 13 seconds remaining in regulation sent the host Redhawks to a 71-69 victory over the University of the District of Columbia men's basketball team in East Coast Conference action Saturday at Voller Athletic Center.
The Firebirds (2-15, 1-8 ECC) have now lost five straight, including two consecutive two-point losses in the last four days. Meanwhile, the Redhawks snapped a seven-game losing streak and improved to 6-12 overall and 3-7 in league play. They also completed the season series sweep of the Firebirds in their first year as members of the ECC.
District of Columbia led for most of the second half, including a seven-point advantage at the 16:43 mark and a one-point lead (69-68) with 30 seconds left in the game. Unfortunately, Stone erupted for 14 of his team-high 19 points in the final period, which included what turned out to be the game-winning three-point shot with just 13 ticks remaining.
In what was a much more evenly-played game than the last meeting (a 77-67 win by Redhawks), Roberts Wesleyan held a slim advantage in field goal shooting (44-percent to 40-percent) and a sizable disparity in three-point shooting (7-of-16, 44-percent; 4-of-14, 29-percent). The Redhawks also controlled the boards with a 44-34 rebounding edge, out-scored the Firebirds, 23-5 in second-chance points, and nearly doubled-up District of Columbia in points in the paint, 41-22. Meanwhile, the Firebirds took excellent care of the basketball, committing only seven turnovers to the Redhawks' 10, and did a much better job getting to the free-throw line (22 attempts vs. 10). A dreadful 15-of-22 (68-percent) effort at the foul line, including a 9-of-14 performance in the second half, proved costly, however.
Stone registered the first points of the game on a layup 17 seconds into the game, but District of Columbia junior transfer guard Michael Terry (Criminal Justice – Philadelphia, PA/Boston U) answered right back with a three-pointer, and the Firebirds would control the lead for the next several minutes. A 5-0 Redhawks run, with all five points coming from Patrick Downer, resulted in Roberts Wesleyan grabbing its first lead of the game, 9-7 with 14:39 left to play in the first half. Downer would later help the Redhawks extend their lead to five (19-14) with a layup at the 10:33 mark.
Still trailing 29-24 with just under six minutes to play, the Firebirds mounted a 6-0 run, culminating in an and-one layup by junior transfer guard Ralph Watts (Sociology – Peekskill, NY/UAlbany). Watts' free-throw completing the three-point play made it 30-29, District of Columbia with 4:22 left to play in the first period. Later, junior transfer point guard Quasim Jones (Business  Management – Philadelphia, PA/Johnson CC), who led all scorers with 15 first half points, connected on a jumper with six seconds left to put his team in front, 37-35 at halftime.
The Firebirds outscored Roberts Wesleyan 9-4 in the opening 3:17 and took a seven-point lead (46-39), the largest advantage held by either team all afternoon. The Redhawks responded, however, with a 9-0 run that included six consecutive points by Tyrel Dixon and a three-pointer by Stone to give Roberts Wesleyan a brief, 48-46 lead. Four straight points by the Firebirds, including a pair of free-throws by Jones, gave District of Columbia the lead right back, 50-48 with 11:29 still remaining.
Roberts Wesleyan would force four ties in the next four minutes, but the Firebirds would not relinquish the lead until Mike Stone's three-pointer at the 7:18 mark put the Redhawks in front, 59-58.
Six lead changes and three ties would ensue in the final seven minutes, as the Firebirds looked to be in position to grab their third win of the season when senior transfer forward D'Angelo Johnson (Mass Media – Washington, DC/Virginia St.) sank a pair of free-throws to put District of Columbia ahead, 69-68. That only set the stage, however, for Stone's heroics, as he buried a clutch three-pointer with 13 seconds remaining. The Firebirds moved the ball past halfcourt and called a timeout with five seconds remaining to try and set up an inbounds play from beyond half court. Out of the timeout, Ralph Watts hoisted a three-point attempt at the buzzer, but it was no good.
The Firebirds featured three scorers in double-figures, including Quasim Jones (game-highs of 21 points and four assists), D'Angelo Johnson (19 points, team-high 14 rebounds) and Ralph Watts (11 points).
The Redhawks had four of their starting five score in double-figures, including Stone's 19, Patrick Downer's double-double of 17 points and game-high 16 rebounds, Tyrel Dixon's 15 points, six rebounds, and Devin Grimes' 10 points and nine rebounds.
District of Columbia will look to shake off its fourth loss this season by two points or less as the Firebirds host ECC foe Bridgeport for Military Appreciation Night on Wednesday, January 30th at 7 p.m.  

Firebirds’ Second Half Burst Not Enough in 67-61 Loss at Roberts Wesleyan


 
January 26, 2013

Firebirds’ Second Half Burst Not Enough in 67-61 Loss at Roberts Wesleyan

ROCHESTER, NY – The Firebirds overcame a 13-point second half deficit with a 14-1 flurry to tie the score halfway through the final period and even held a two-point lead with just over a minute to go, but the host Roberts Wesleyan Redhawks made 8-of-8 from the foul line down the stretch to pull away with a 67-61 victory Saturday afternoon in East Coast Conference action at Voller Athletic Center.
The Firebirds (7-12, 2-7 ECC) have now lost seven of their last eight games including their last two. Roberts Wesleyan, meanwhile, avenged a 59-56 loss to the Firebirds back on December 15th and snapped a four-game losing streak in the process. The Redhawks, first-year members of the ECC, are now 9-8 overall and 4-6 in league play.
Backcourt mates, junior Julissa Anderson (Criminal Justice – Greensboro, NC/Southeast Guilford HS) and sophomore Denikka Brent (Mechanical Engineering – Chesapeake, VA/Booker T. Washington HS) led the Firebirds offensively with 15 and 12 points, respectively. Brent also added a team-high eight rebounds.
Ashley Cianfriglia, who took all 11 of her shot attempts from behind-the-arc, knocked down six attempts and went 2-for-2 from the foul line to finish with a game-high 20 points for the Redhawks. Meanwhile, Marrisa Sell (17 points, 11 rebounds) and Marissa Bunce (12 points, eight rebounds, five assists) gave Roberts Wesleyan an inside presence.
The Firebirds had a very slow start that saw them start the game shooting 0-for-5 and committing five turnovers within the first five minutes of play and falling behind 11-0. Junior shooting guardSnezana Blagojevic (Business Management – Kragujevac, Serbia/Towson Catholic HS) knocked down a three-pointer to finally put District of Columbia on the board at the 14:27 mark. The Firebirds pulled within six (15-9) on a layup by Brent at the 11:21 mark, but the Redhawks countered with a 12-3 run to take their largest lead of the afternoon, 27-12 with 7:34 left in the opening period. Right back came District of Columbia with a 9-0 surge to again cut the lead to six, but Roberts Wesleyan outscored the Firebirds 7-4 to close out the half and took a 34-25 lead into halftime.
The Redhawks outscored the Firebirds 10-6 in the opening 4:35 and opened up a 13-point lead (44-31) when suddenly the Firebirds went on the attack. Anderson knocked down a three-pointer just past the 15-minute mark and went on to score eight points during a frenetic, 14-1 Firebirds surge that took all of 3:29 and forced a 45-all tie with just under 12 minutes to play.
Consecutive layups by RWC helped the hosts regain a four-point lead, but District of Columbia responded with a conventional three-point play by junior point guard Teara Shaw (Health Education – Bronx, NY/John F. Kennedy HS) and a jumper by Brent to take its first lead of the game, 50-49 with a little over eight minutes remaining. Just 23 seconds later, Bunce made a three-pointer to give the Redhawks back the lead, 52-50 and spark what amounted to an 8-2 Roberts Wesleyan surge culminating in another three-pointer by Cianfriglia to make the score 57-52 with 4:11 showing on the clock.
Still, District of Columbia was not done yet. The Firebirds mounted a 9-2 run beginning with another and-one layup by Shaw and culminating in a layup by junior forward Robin Keke (Biology – Bowie, MD/Bowie HS) to put the visitors in front one final time, 61-59 with just 1:20 remaining in regulation.
Following Keke's layup, a foul was charged to District of Columbia, sending Carneisha Henry to the line at the 1:03 mark. She made both to force the game's fourth tie, 61-all. The next Firebirds possession, District of Columbia turned the ball over by virtue of an offensive foul and sent Bunce to the line to shoot two. She too, made a pair, and the Redhawks led 63-61 with 33 seconds left. The Firebirds then tried to go inside to Keke, but she could not convert her layup as Sell corralled the rebound, and the Redhawks ran off seven seconds of clock before Julissa Anderson could foul Cianfriglia. The sharp-shooting Cianfriglia then made both of her free-throws to make it a two-possession game, 65-61 with only 14 ticks left on the clock. District of Columbia would only turn the ball over in their final possession, and Bunce made another pair of free-throws with three seconds left to put the game on ice.
In the end, the Firebirds' slow start came back to haunt them as they shot just 29-percent (9-of-31) from the field in the first half but actually slightly better (38.1-percent to 37.5-percent) for the game. They also shot better from three-point range (43-percent to 40-percent), and they won the rebounding battle, 38-34 which led to a 24-18 advantage in points in the paint. However, Roberts Wesleyan was the more efficient team in the assist-to-turnover ratio (20/17 to 11/18) and scored more points off turnovers (21-18). The Redhawks also made out much better at the free-throw line (17-of-24, 71-percent; to 7-of-11, 64-percent).

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Are You Dangerously Deficient in this Mineral?

Cancer Defeated Publications

If you're feeling run down, stiff or you just can't seem to get a good night's sleep, or if you find yourself tossing and turning with legs that ache…
It's NOT because you're getting older.
Instead -- there's a good chance you may be deficient in this mineral. This single mineral is responsible for over 300 biochemical reactions in the body. And yet 68% of Americans are well below the recommended daily intake.
What is it?
It's Magnesium.
Just How Important Is This Mineral?
Without it, our brains would simply stop working.
Magnesium is a highly conducive metal… and our brain works because of electricity. Without magnesium, our nerve impulses (how our brain talks to our body) would stop transmitting.
BUT -- here's what the most important fact people don't know about magnesium and "aging"…
There's a "magnesium & calcium" balance in your body. And unfortunately, most people have an excess of calcium and a magnesium deficiency.
Magnesium Deficiency Can Lead to WEAKENING of Your Bones
Magnesium deficiency is one of the biggest reasons why our bones weaken, why we get heart problems and why our joints and muscles stiffen.
How does this happen?
You NEED Magnesium to Move the Calcium in Your Body
You see, one of magnesium's many jobs is to move calcium from tissue to your bones. This makes your bones (and teeth) strong. However, because nearly 7 out of 10 people are deficient in this all important mineral, a host of problems occur.
For one, when calcium is not moved… it starts to calcifies your muscles and joints. This is why you feel stiff.
Calcium can also get stuck on the lining of your arteries. This causes plaque. Plaque leads to high blood pressure, hardened vessels and heart problems.
Calcium inside cells will also make your cells harden. This prevents glucose from passing through. Glucose is the cell's food for creating ATP: your basic human body energy unit.
Calcium has also been known to get stuck in the bronchial tubes and cause asthma.
But worst of all…
Because calcium gets stuck everywhere in your body except your bones… you end up with weaker bones, which leads to osteoporosis and fractures.
So as you can see, magnesium is a very important mineral.
The Best Way To Get More Magnesium
Magnesium pills and powders have been all the rage in the past decade, but many forward-thinking health professionals now believe the best form of magnesium supplementation is through a topical spray that is 100% bio-available.
The researchers at Activation Products have produced an ultra-pure food/pharmaceutical grade topical magnesium in an easy to use, effective, and non-prescription form.
It's pharmaceutical grade and free of heavy metals, environmental toxins and contaminants.
It is the only magnesium I would recommend anyone take.
Cancer Defeated Publications