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

Bowie State 91 - Palm Beach Atlantic 83 (MEN'S Bb FINAL)

Official Basketball Box Score
Palm Beach Atlantic vs Bowie State
12/16/14 7:00 pm at Bowie, MD - A.C. Jordan Arena


--------------------------------------------------------------------------------
VISITORS: Palm Beach Atlantic 5-3
                          TOT-FG  3-PT         REBOUNDS
## Player Name            FG-FGA FG-FGA FT-FTA OF DE TOT PF  TP  A TO BLK S MIN
2  SYDNOR, Nigel....... g  2-5    0-2    1-1    1  3  4   2   5  2  3  0  0  16
3  GRAHAM, Evin........ g  7-11   3-4    2-3    3  4  7   4  19  1  2  0  2  30
4  TISDALE, Jack.......    1-1    1-1    0-0    0  0  0   0   3  2  1  0  0   5
5  WILLIAMS, Clayton... g  0-4    0-4    0-0    0  0  0   5   0  1  3  0  0  16
10 ROSS, Ronnell....... f  5-10   3-5    7-10   1  8  9   4  20  1  2  0  0  30
11 YEPES, Derick.......    2-6    0-3    0-0    1  1  2   4   4  3  1  0  1  18
14 SIMPSON, Michael....    4-10   2-7    0-0    3  4  7   1  10  1  2  0  1  24
24 TUCKER, Garet....... f  7-8    0-0    6-7    1  2  3   4  20  2  1  1  0  28
25 ZINSER, Dakota......    0-2    0-0    0-0    0  0  0   0   0  0  0  0  0   9
33 MAJOR, Clark........    1-4    0-0    0-2    2  1  3   0   2  0  2  1  0  24
   TEAM................                         5  1  6
   Totals..............   29-61   9-26  16-23  17 24 41  24  83 13 17  2  4 200

TOTAL FG% 1st Half: 12-24 50.0%   2nd Half: 17-37 45.9%   Game: 47.5%  DEADB
3-Pt. FG% 1st Half:  6-10 60.0%   2nd Half:  3-16 18.8%   Game: 34.6%   REBS
F Throw % 1st Half:  6-8  75.0%   2nd Half: 10-15 66.7%   Game: 69.6%    4


--------------------------------------------------------------------------------
HOME TEAM: Bowie State 8-4
                          TOT-FG  3-PT         REBOUNDS
## Player Name            FG-FGA FG-FGA FT-FTA OF DE TOT PF  TP  A TO BLK S MIN
0  WELLS,Dayshawn......    1-2    0-1    1-2    2  1  3   2   3  2  2  0  1  13
1  WILLIAMS,Zafir...... g  1-5    0-0    2-2    1  1  2   2   4  3  1  0  0  27
3  WILSON,Ahmaad.......    5-11   3-8    0-0    1  0  1   3  13  0  1  0  3  17
4  KNOX,Cameron........ g  8-15   2-6    8-11   0  1  1   2  26  1  1  1  2  27
10 JACKSON,Andre.......    4-8    1-4    2-2    2  1  3   2  11  1  1  1  1  24
21 JACKSON,Miles....... f  4-8    0-1    3-6    2  4  6   2  11  2  0  0  1  32
22 BECK,Justin......... g  5-11   1-4    8-9    4  6 10   2  19  4  2  1  0  24
31 EBINUM,Enuoma.......    2-7    0-0    0-0    4  3  7   4   4  0  0  1  0  25
34 CLEMMONS,Joel.......    0-0    0-0    0-0    0  0  0   2   0  1  0  0  1   4
45 MARSHALL,Tai........ f  0-0    0-0    0-0    1  1  2   2   0  0  1  0  0   7
   TEAM................                         1     1
   Totals..............   30-67   7-24  24-32  18 18 36  23  91 14  9  4  9 200

TOTAL FG% 1st Half: 12-33 36.4%   2nd Half: 18-34 52.9%   Game: 44.8%  DEADB
3-Pt. FG% 1st Half:  3-13 23.1%   2nd Half:  4-11 36.4%   Game: 29.2%   REBS
F Throw % 1st Half:  4-6  66.7%   2nd Half: 20-26 76.9%   Game: 75.0%    3


--------------------------------------------------------------------------------
Officials: Earl Walton (R), Isaiah Rivers (U1), Bruce Rothwell (U2)
Technical fouls: Palm Beach Atlantic-None. Bowie State-None.
Attendance: 567
Score by Periods                1st  2nd   Total
Palm Beach Atlantic...........   36   47  -   83
Bowie State...................   31   60  -   91
NEXT PALM BEACH ATLANTIC GAME: Saturday (12/20) vs. Paine - 2 pm
NEXT BOWIE STATE GAME: Thursday (1/1) vs. Livingstone - 7:30 pm
Palm Beach Atlantic #5 - Fouls Out @1:46 (2nd Half)

Points in the paint-PBAMB 30,BSU-M 34. Points off turnovers-PBAMB 12,BSU-M 22.
2nd chance points-PBAMB 21,BSU-M 17. Fast break points-PBAMB 0,BSU-M 4.
Bench points-PBAMB 19,BSU-M 31. Score tied-6 times. Lead changed-7 times.
Last FG-PBAMB 2nd-00:09, BSU-M 2nd-03:54.
Largest lead-PBAMB by 8 1st-14:12, BSU-M by 15 2nd-06:48.
PBAMB led for 17:25. BSU-M led for 18:46. Game  was tied for 03:49.

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Caution: Women who are pregnant or nursing should consult their health care provider before using this product.

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INGREDIENTS/LABEL INFORMATION:

ADVANCED LIQUID NUTRITION
mixed-berry-flavored vitamin & mineral supplement
32 FL. OZ. (946 ml) Dietary Supplement

Supplement Facts:

Serving Size: 2 tablespoons (approximately 30 ml, 16 calories)
Servings Per Container: approximately 32

Ingredients -- Amount per serving / % Daily Value*

Potassium (Citrate) -- 70 mg / 2%
Vitamin A (Palmitate) -- 5,000 IU / 100%
Vitamin C (Ascorbic Acid) -- 60 mg / 100%
Calcium (Citrate) -- 250 mg / 25%
Vitamin D3 (Cholecalciferol) -- 400 IU / 100%
Vitamin E (dl-alpha Tocopherol Acetate) -- 30 IU / 100%
Vitamin B1 (Thiamin HCI) -- 1.5 mg / 100%
Vitamin B2 (Riboflavin) -- 1.7 mg / 100%
Vitamin B3 (as Niacinamide) -- 20 mg / 100%
Vitamin B6 (as Pyridoxine HCl) -- 2 mg / 100%
Folic Acid -- 400 mcg / 100%
Vitamin B12 (as Cyanocobalamin) -- 6 mcg / 100%
Biotin -- 300 mcg / 100%
Vitamin B5 (Calcium Pantothenate) -- 10 mg / 100%
Zinc (Gluconate) -- 5 mg / 33%
Inositol -- 50 mg / **
Acai Extract -- 100 mg / **
Aloe Vera 200:1 -- 1mg / **
Total Carbohydrate (Sugars) -- 4 g / 1%
Amino Acid Complex -- 10 mg / **
(Lysine, Alanine, Arginine, Aspartic Acid, Cystine, Glutamic Acid, Glycine, Histidine, Isoleucine, Leucine, Methionine, Phenylalanine, Proline, Serine, Threonine, Taurine, Tyrosine, Valine) Herbal Complex -- 10 mg / **
(Green Tea Extract, Ginkgo Biloba Leaf, Red Raspberry Extract, Pau d' Arco Extract, Grape Skin Extract, White Willow Bark Extract, Cat's Claw Extract, Bilberry Extract, Hawthorne Berry Extract)
Bioflavanoids (Quercitin, Rutin) -- 5 mg / **
CoQ10 -- 3 mg / **
Grape Seed Extract -- 5 mg / **
Essential Fatty Acids (Lecithin, Flaxseed Oil) -- 245 mg / **

*Percent Daily Values are based on a 2,000 calorie diet
** Daily Value not established

Other Ingredients: Purified Water, Vegetable Glycerin, Fructose, Natural Flavors, Vegetable Gum, Citric Acid, Potassium Benzoate and Potassium Sorbate (as preservatives), Citrus Pectin, Bromelain, Royal Jelly.

The statements above have not been evaluated by the FDA. This product is a dietary supplement and is not intended to diagnose, treat, cure, or prevent disease.

NOTE: This product is not available in the Philippines.

Nate's Note: Advanced Liquid Nutrition is a part of what I consider to be a perfect supplement stack:

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