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See You Monday!

Hey, I sent you a couple of emails about the "16 Day Sexy Slim Down" starting Monday.

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Like I said, the 16 Day Sexy Slim Down starts Monday [10/20/2014live online]

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So just take two seconds and click here and I'll get you scheduled in for Monday.

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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