NCAA Women's Basketball: NIRSA Women's Regional Basketball Championship and Signature Moment with Myree Bowden

NIRSA Women's Regional Basketball Championship at Grand Canyon University in Phoenix, AZ.

Signature Moment with Myree Bowden From Bodybuilding.com

The slam dunk is part physicality, part science, and part improv. Here's what goes through Team Bodybuilding.com athlete Myree Bowden's mind when it's time to defy gravity and kiss the sky.

Myree Bowden

If you ever notice in my dunk videos, before I go out, I give a little hop. Once I start that hop, it's almost as if I'm zoned in. My body just comes together in order to perform the jump.

I feel like dunking has become a part of me to the point where if everything's going right, if I get into my mode, the performance is going to be up to par. That's the best thing about repetition; you don't have to think about it. If you do this, then it's a part of you. I've done this so many times to the point where I don't have to think about it. It's improv.

I have a thing where I like to bounce the ball and go and get it. When doing this, you don't know where the ball is going to bounce. Left or right, behind you, in front of you—you make it up as you go.

I definitely have an idea of what I want to do. I love the windmill. If I'm higher, I can kind of extend and overexaggerate it. It's such a great feeling. It's almost equivalent to maxing out on the bench. You get this feeling where not many people are doing this, and to be able to perform it, you're putting your stamp on it.

I haven't even grasped the concept of being too old yet. I just love doing it. But dunking really has played a major role in life. It is not really something people take that seriously. That's the one thing about life: whatever means something to you, you just have to do it. You have to do it. It's yours.

Want to know more about Myree? Check out his podcast episode and his favorite workout for improving your vertical jump.

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ABOUT THE AUTHOR

Myree Bowden

Bodybuilding.com's authors include many of the top coaches, nutritionists, and physique athletes in the world today.

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NCAA Softball: Bearcat Challenge Day 2 Live On US Sports Net Presented By BBcom (Lander, Virginia-Wise, Walsh, Emmanuel) and Base Running Tips & Drills For Softball.

Doug Spears Field
 | Jeff May Complex | Greenwood, SC
Schedule (Times are subject to change)
11:00 am - Virginia Wise vs Emmanuel
1:00 pm - Walsh vs Emmanuel
3:00 pm - Virginia Wise vs Lander
5:00 pm - Walsh vs Lander

Base Running Tips and Drills For Softball. From Bodybuilding.com

eteamz

Check out these awesome baserunning tips and drills for softball players. Practice drills and real lift game situations included!

Practice Base Running Drills 3-2-1
Place three balls equal distance apart about three fourths of the way from third to home. Have a runner (team 1) and have a fielder on third base and one one second base (team 2).
When you say "go", the runner must reach second base before the fielder fields and throws the balls to the fielder at second base. All throws must be accurate. If the fielders get all balls to second base before the runner gets there, the fielders get 1 point. If the runner gets there first, they get 1 point. Lots of fun!!

Submitted By: Coach Mike

Base
The runner is on the base in her ready position (ready for her lead off). Another player or coach is a short distance from her, in the basepath from first to second base. The coach holds a tennis ball at eye height. As the ball is dropped on a piece of flat wood, the runner leaves the base and attempts to catch the ball before it bounces off the wood a second time. The distance for this drill is determined by the skill level of the runners, but start out close so she can easily catch the ball and slowly move back to challenge her.
This drill was acquired acquired from a "Speed and Quickness" clinic in Phoenix by Don Lee.

Submitted By: Coach Mike

Baserunning Situation
I've been ending practices with this drill for many years. It works with either baseball or softball.
Split the team in half and form two lines at home plate, one staggered ahead and inside the other. The coach stands at the pitcher's circle with two bats. When he (she) hits the bats together, the lead runners in both lines take off. One runs straight through first base as if she is beating out a groundball, the other makes a turn and continues into second. You now have runners at first and second and two lines of runners still at home. At the next crack of the bat, the drill continues in the same manner but the runner on second now rounds third and scores while the runner on first takes third. Now every base should be occupied. It continues again, with the runner on third tagging up and scoring. Two runners will now score each time the bats are hit together. They will then return to the end of the opposite line and the bases will always remain loaded.
The coach can guage when the team has had enough and end the drill when the last player on line crosses home.
The drill allows for every baserunning situation, allows the coach to check running mechanics and proper turns and helps build stamina with short bursts. It's much more helpful than having the players continually circle the bases. You will find that the runner scoring from second will often chase the runner tagging from third home, making for a good game-type situation.

Submitted By: Hank Gola

Belt
Resistance Drills Equipment required: A belt and a short length of rope (about 10-12 feet long).
Put the belt around the waist of a runner and tie the rope to the back of the belt. Have another player grasp the rope and stand behind the runner with the rope taut. Have the runner lean forward while the other player holds the rope to keep her from falling. The proper running position is at about a 5-10 degree angle off vertical with her feet pointing forward, the back foot about 6 inches behind and 6 inches to the right (or left) of the lead foot. With the help of the rope holder, have the runner get into her running position and when she is, say "GO".
The runner runs about 10 yards with the rope holder applying resistance. You do not want too much resistance, just enough to keep the runner in the proper running position. Do this 2 times then have the runner "free" sprint over the same distance while the rope holder is putting on the belt. Then switch positions.
This drill was acquired acquired from a "Speed and Quickness" clinic in Phoenix by Don Lee

Submitted By: Coach Mike

Out Of The Box
Out of the Box Drill: This drill is similar to the base drill, but this time the runner is a batter. The dropper is lined up a short distance from home plate in the basepath to first base.
Have the batter take a normal swing with a "bat" (use a fake bat, or top of a batting tee). As the "bat" enters the impact or contact zone, drop the tennis ball and have the batter run out of the batter's box and catch the ball before it bounces on the wood a second time. Once again, start out at a short distance and increase the distance to challenge the batters.
NOTE: Make sure batter's weight is balanced and not leaning forward or backward or she will take unnecessary steps to regain her balance before running for the ball. Also, watch the right arm and elbow (right-handed batters). The proper movement is to drive the elbow back and outside the hip to initiate the running sequence. Finally, watch the "bat" to make sure she does not "whip" the bat back to the right side and then run. The "bat" should be dropped by the left hand after the right hand has released it.
This drill teaches two things. The first is to get out of the batter's box quickly and with the least amount of steps and wasted movement. The second thing it teaches is to hit the ball and run. Not to HIT THE BALL, ADMIRE YOUR HIT AND THEN SAUNTER TO FIRST BASE.
This drill was acquired acquired from a "Speed and Quickness" clinic in Phoenix by Don Lee

Submitted By: Coach Mike

Running Skills
Done everyday as part of warm up:

• Flexibility
• High knees- quick feet
• Long Strides
• Form run

Submitted By: Toby

Thunder Ball
Have a fielder on first base and one on third base (team 1). Place a ball on a tee or soft toss it to a hitter (team 2). The hitter hits the ball and runs to as many bases as she can reach before both fielders have touched the ball. For each base she reaches before the fielders touch the ball, her team gets 1 point. They all like this one!
This drill was acquired acquired from a "Speed and Quickness" clinic in Phoenix by Don Lee.

Submitted By: Coach Mike

Game Situations Base Running
First And Third
Split up your team into two teams and have the catcher on each team make up signs for her players. One of the teams will play defense in the field, while the other team runs the bases. The team running the bases will begin with a runner on both first and third, with the object being to score a run.
This becomes a game of competition, with the team scoring the most points winning. The runner on first has only three pitches in which she must attempt to steal second base. A successful steal of second base will be worth one point, and a run scored will be worth three points. If the girl scores at second base and the other is out at home then they get one point and have one out. However, if the runner scores at home and the girl is out at second, the out does not count because the girl scored.
Defensively, the object is to stop the runner from scoring while also attempting not to give the runner second base on an easy steal. The catcher calls the play before the pitcher pitches the ball. Usually we play one or two innings and the losing team has to run sprints.
This drill really helps during the games and the girls feel more comfortable about the steal when there is a runner on third base. Additionally, the catcher feels more comfortable throwing the ball down with a runner on third base

Submitted By: Jessica Hunt

Leap Frog
We use this game to start the practice almost every night. It is fun and gets the blood moving.
Have your players lay on the ground in a circle with their heads toward the middle of the circle. Designate a player to start the action. When she starts, she gets up and runs over every player in the circle until she gets to an open spot (vacated by the first player she has run over)and then she lays down on the ground (usually falls down). After the starter has run over the FIRST player on the ground, SHE gets up and runs over every player until she finds an open spot (vacated by the FIRST player SHE has run over) and then lays down.
When played right, you will have 3 or 4 girls running over players and falling down at all times. The players love this game and it is a good warmup exercise.

Submitted By: Coach Mike

Pickle
Place two bases 40-60 ft. apart. Only three people are needed. One at each base and one to be the runner. I recommend using tennis balls to avoid getting hurt.
The fielder with the ball should begin at the bag opposite the runner. Starting with his foot on the bag, the runner gets a 3-to-5 second lead toward the base in front of them. After they touch the first base and get a start back to the other base, the fielder they just ran from throws the ball to the other fielder to try and tag the runner out. If the ball gets past the fielder or they drop it, the runner can turn around after touching that base and run back to the other.
The runner would just go back and forth as many times they can until they get into a pickle. If the fielder catches the ball, they can run the runner back to the base like a real pickle situation in a game. The runner cannot get credit for this base because they didn't touch the other base, yet.
The goal of this game is to touch the bases as many times as you can without being tagged out. The runner must keep track of how many times they touch the base before a fielder tags them out. When that runner gets out, they rotate positions so that the fielders can be the runner. After everyone has ran, they compare their scores (bases touched).

Submitted By: Kate

Pickoff
This is a good drill for all aspects of stealing. Put players at each of the infield positions. Have the rest of the team put on helmets and line up at first base. The baserunners will each run the bases in this pattern: lead off, steal. Only one runner on the bases at time. The first runner gets ready on first. The pitcher pitches the ball and the runner takes a lead. The catcher attempts a pick-off at first and the runner tries to get back in time. On the next pitch the runner attempts to steal second and the catcher tries to throw her out. The runner proceeds with a big lead at second, stealing third and big lead off at third. The final pitch for that runner is a deliberate passed ball/wild pitch which gives the catcher and pitcher a chance to practice this play.
To encourage the runners to take big leads and to teach them what they can get away with we will place little pieces of candy in the dirt as a challenge. If they can grab the candy and get back safely, they can keep the candy. After they have done this drill a couple of times, allow the runners to do a "delayed steal" on their lead-offs. If the catcher throws to first, the runners can attempt to go to second. This way the catchers learn to recognize the delayed steal and run the baserunner back.
The drill gives the catcher a lot of practice throwing to the bases, allows the infielders to practice positioning themselves for and putting on the tag, and allows the baserunners a chance to practice leading-off and sliding before practice officially started while the coaches were taking care of some paperwork. The coaches decided to just sit a watch them coach themselves.

Submitted By: Gary Anderson

Scrambled Eggs
I got this one from Minnesota FastPitch. It is a great drill for sliding!!
Have 1/4th the players line up behind first base, 1/4th the players line up behind second base, 1/4 the players line up behind third base, and 1/4th the players line up at home. You will need to have a dozen or so eggs (not hardboiled). Give 2 eggs (one for each hand) to the first player in line at home. She has to run to first base and slide, with her hands up so as not to break the eggs. The first player in line at first base gets the eggs from the runner and runs to second base and slides. This continues until all the players have run and slid.
You will be amazed how few (if any) eggs are broken. We have never broken one!!

Submitted By: Coach Mike

Sprinting
This drill is for conditioning and control.
Player set-up
A catcher stands between first and second base with a discard bucket. The rest of the team stands between third base and home with gloves.
Ball set-up
Place three balls on the first baseline, spacing them a few feet apart. Do the same on the second baseline. Place 5 balls in the center of the field, vertically between catcher and player.
Drill
This drill should be run one player at a time. The player sprints to any ball on the field, and throws it to the catcher. (If the throw is not good, the ball is replaced by another player for a second try.) They then sprint back to where they started, and go after another ball. This goes on until all of the balls are in the bucket. This drill should be tiring, and should be run at a sprint. Time the players if they need motivation. The other players on the team should be cheering on the runner.

Submitted By: Coach Mike

The Running
My daughter calls this game, "The Running Game". It is also as old as the hills, but we use it almost every night in practice.
Have half of the team line up at second base and half the team line up at home. On the signal, one player from each team runs the bases until she reaches the base she started out at. When she gets there, she tags the next runner in line and she runs the bases. This is done until all the runners have run. Whoever reaches their base first wins. The other team has to pick up the bases.
This is usually the last thing we do at the end of practice.

Submitted By: Coach Mike

Thunder This game has been played ever since the start of softball time. It is played with 2 teams. One team is at bat with a tee or soft-toss, the other team has one fielder on third base and one on first base. The batter hits the ball off the tee or from a soft-toss as hard as she can and runs as many bases as she can until BOTH fielders have touched the ball.
Keep score by counting bases reached before the ball is touched. After all batters have batted, switch sides.

Submitted By: Coach Mike

Trees
We play at a location that has 1 field and quite a bit of open space. The open space had may trees spread out. Some were 15-20 feet apart while there were 2 trees that were 60-70 feet apart. The trees I picked were in a circle but they could be in any order. Get enough trees to make even teams. Get a stopwatch and time how long it will take to go 2-3 times around. On the second go-round players position themselves to locations where the throws they would make in a game. You would be surprised on the improvement in time.

Submitted By: Dennis

Vertical Leap 2
Vertical Leap Drills: Equipment required: 2 lengths of rope (about 15-20 feet long).
1. Static Jump: Have two players hold the rope LOOSELY in their hands at a height of the jumper's knees. From a stationary position facing the rope, have the jumper, jump over the rope using her hands and legs to propel her over it. If she does hit the rope, instruct the holders to drop it. Next raise the rope to half way through the thigh. Then to the top of the thigh. Do this twice.
2. One Step Jump: Have the holders hold the rope at knee height and have the jumper take a step and jump over the rope with both feet (jump rope style). Raise the rope to halfway through the thigh and to the top of the thigh.
3. Two Rope Jump: Have two sets of players hold two ropes. The first one is at the jumper's knees. The second rope is at mid thigh. Have the jumper stand in between the ropes and stretch out her arms. This is the distance between the two ropes. The jumper faces the first rope and takes a step and jumps over the first rope and immediately upon landing, she jumps over the second rope without taking a step. Do this twice. This drill improves vertical leap which is directly related to speed and quickness.
4. Lines on The Field: Equipment Required: Strips of cloth, small pieces of wood or chalk to make marks on the field (outfield). Have an area of about 60 feet to run in. Make lines (like hash marks) on the field indicating where players' feet should be hitting as they leave the base or batter's box. The first 10 feet should be short, but get longer as they build up speed. Place a marker at about the halfway point and tell the players that when they reach the marker to focus on pumping their arms faster. This drill will teach the proper way of defeating inertia by taking short steps at first and then pumping their arms to reach optimum speed.
NOTE: Watch for the proper arm position of 90-degree bend in the elbows. The hands go from chest to pocket. KEEP THE HANDS OUTSIDE THE EYES. Also, there is a direct correlation between the speed of the arms and the speed of the feet. As an instructional demonstration, have the players try to run slowly while pumping their arms as fast as they can. It doesn't work! The runner runs about 10 yards with the rope holder applying resistance. You do not want too much resistance, just enough to keep the runner in the proper running position. Do this 2 times then have the runner "free" sprint over the same distance while the rope holder is putting on the belt. Then switch positions.
This drill was acquired acquired from a "Speed and Quickness" clinic in Phoenix by Don Lee

Submitted By: Coach Mike

Balls Of The Feet
I get a lot of e-mail asking how to improve speed to first base.
First of all, you must realize that the game of softball is played entirely on the balls of your feet, regardless of what position you play. There are only 2 times when your heels should hit the ground.

1. In between pitches when you are relaxing
2. In the dugout in between innings.

To generate more speed you must realize the dynamics of running. If you are running with your heels hitting the ground first, you are actually pulling the ground toward you. This is not generating any speed. When you run on the balls of your feet and leaning forward, you push the ground away from you and this generates power and speed.
One of the best drills I have ever seen to improve strength in your stride (running stride) is to do static jumps. This is done by stretching a length of rope between two chairs or people (hold the rope very loosely). Hold the rope about waist high and from a standing start, on the balls of your feet, jump over the rope. You may have to start out lower, but get to the point where you can jump over a rope at waist high, then add a second rope a couple of feet away from the first. Jump the first rope and when you hit the ground, immediately jump over the second. This will improve your speed the first day you do it. Every day after that, you will see more and more speed.
The first few steps toward first base should be short, choppy steps and you must be still in a bit of a crouch and leaning forward. After about 10 feet, begin to straighten up just a bit and lean forward. When you reach almost halfway to first base, begin to pump your arms as fast as you can. This will make your legs move faster, and don't stop until you go past first base.
The key to faster times out of the box and to first base is to run on the balls of your feet. Do the drill and I am certain your will be a faster runner.

Submitted By: Coach Mike

Eteamz.com Members,

About The Author

eteamz

At Eteamz.com, we are going to provide an extensive library of tips and drills and much more from top coaches. Learn about philosophies, coaching basi

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High School Basketball on US Sports Net Presented by the Jump Manual Featuring: St John's (S. Africa) Basketball u13 Semi Final 1

u13 Semi Final 1 from the St John's Basketball Tournament, in Johannesburg on the 1st March 2020

THE SCIENCE BEHIND THE JUMP MANUAL

"The techniques inside The Jump Manual are all based on scientifically proven research. Nothing is "theory". Everything has been tested and proven."

-Coach Jacob Hiller

Creator of The Jump Manual

#1

Exercises Tailored To Your Unique Jumping Movement

This is how we nearly double the results of our athletes. We don't just use generic exercises you find on YouTube. When you customize exercises to match your body's unique jumping style, you'll see a massive acceleration in results. 

#2

The Conjugate Method. S x Q = E

There's a very specific way to teach your muscles to become not only strong, but also fast. You may not have been blessed with lightning speed, but inside the Jump Manual we show you our proprietary sequences that add quickness and strength at the same time.

#3

Explosive Training Triggers

Even if you do all the best exercises in the right sequences, if you don't hit the right intensity levels for each exercise, you won't see results. Inside the Jump Manual we show you the exact benchmarks (triggers) you must hit in every workout that forces your body to move explosively.  Learn more......

Police Activity on US Sports Net Presented by Tactical P.E. Featuring: Suspect Gets Tased By Cop After Refusing To Drop Golf Club

** (Disclaimer: This video content is intended for educational and informational purposes only) ** Oklahoma City, Oklahoma — Body camera footage released by Oklahoma City Police Department shows the arrest of an alleged shoplifting suspect.

 
Revolutionary Tactical Strength And Conditioning Program Provides A Simple Training Blueprint To Help Cops, Soldiers, And Prepared Citizens Gain Tactical Muscle

On Feb. 18, At approximately 3:00 pm, officers were dispatched to a 7/11 convenience store near NW 24th St. and N. MacArthur Blvd. in reference to an assault with a dangerous weapon. The suspect was armed with approximately a 10" knife and had been making threats with it. When officers arrived on the scene, they ordered him to drop his golf club, he refused and told officers he had a gun, and reached for his waistline before getting tasered by officers. The suspect was identified as Jason Lawrence. He was taken to Oklahoma County Jail on charges of Assault and Battery with a Dangerous Weapon and Shoplifting. Donate to PoliceActivity: https://www.patreon.com/PoliceActivity

Tactical Workouts Self Defense Protects You in the Face of Danger

By: Ron Lewter

Knowing how to protect yourself in the face of danger is important. An assault or any sort of attack can leave you with bodily injury or even worse. In risk situations you should know how to defend yourself. There are various products on the market that will help to protect you, however, it is important that you also learn self defense. Violent people often do something violent for reasons that will benefit them. It does not matter which country you are in, knowing how to protect yourself is important. Once you are taught how to defend yourself, you will gain more confidence as well as protect yourself. You have to remember that although we have policing, they cannot be there all of the time. Therefore, you are basically responsible for your own protection. There is no need to live in fear because you do not know self defense. All over the world, martial arts is becoming more and more popular as a means of self defense. Not only will you learn the art of self defense when you are studying and learning the techniques that enable you to protect yourself. You will feel fit as your stamina as well as self-control, flexibility and also it relieves stress. There are various benefits that are dependent on which self defense method you have chosen to take part in. There are different types of self defense techniques that you can utilize. They are Hapkido, Krav Maga, Jeet Kune Do and Martial Arts. At one time, these were technically something that was for men only, however, more and more women are involved in learning how to protect themselves. When your safety is at risk, it is important that you know how to protect yourself. Various safety devices will be taught as well as techniques, however, it is important that you also avoid situations where your safety is at risk. This means that you do not start a fight, nor involve yourself in other types of situations where violence can erupt. It is important to use the self defense techniques only to defend yourself and not to start an attack on someone. Society and the environment around us is changing on a day to day basis. That is why security measures such as Panther self defense and martial arts classes are growing more popular daily. Panther has several different self defense courses you can take that are very reasonable in price. Remember that these self defense courses is something that will teach you how to stay focused and confident that you can defend yourself when and where you have to. Learning how to stay focused will ensure your safety. Once you have mastered a skill in martial arts, it is something that you will remember for the rest of your life. Tactical Workouts courses will teach you how to defend yourself when you are under attack. The techniques are taught in a simple manner in which you can execute fairly easy. Use common sense in every situation that you come across. For more information on Tactical Workouts Self Defense System, visit our website http://www.tacticalworkouts.com

NCAA Basketball: GCU Men vs UT Rio Grande Valley and Fitness Amateur Of The Week: Kelli Turned Athletic Skill Into Strength!

GCU Men's Basketball hosts UTRGV on February 29, 2020 at 6pm in GCU Arena. Pregame coverage begins at 5:30pm. (7:30 EST)

Fitness Amateur Of The Week: Kelli Turned Athletic Skill Into Strength! From Bodybuilding.com

Amateur Fitness Competitor Of The Week

Kelli chased fitness to fill a competitive void when college basketball ended. See how this born athlete ambushed the field to win her first bikini competition with stunning beauty!

VITAL STATS

Name: Kelli Emerson
Email: emersokj@gmail.com
BodySpace: emersokj
Location: New Richmond, WI
Age: 28
Height: 5'8"
Weight: 124 lbs contest,
130 lbs off
Years Bodybuilding: 1

Q

HOW DID YOUR FITNESS
JOURNEY BEGIN?

I was very athletic growing up and sports were ingrained in my life. I started playing basketball with boys at age 4 and went on to play every sport possible including volleyball, golf, basketball, softball, and track and field. I was determined to be the best at every sport.

Unfortunately, my dream of being a multisport athlete was halted before my sophomore year of high school when doctors said I needed back surgery. I couldn't give up what I worked for, so I convinced my surgeon to let me focus on one sport (basketball), which he allowed.

I pushed myself to get better, stayed after practice to take extra shots, and was in the weight room at 6 a.m. every morning on summer vacation. I wanted to be the best. I built a great work ethic, battled through two spinal surgeries in high school, never missed a game, and competed at the collegiate level.

My college career was sadly cut short due to continuous back complications, but I still craved a competitive edge. I graduated with a degree in kinesiology and marketing and moved from my small, Midwest town to South Florida, where I found a new passion for fitness after joining a kickboxing gym. I looked forward to the gym daily. I loved working with a trainer and putting on the gloves to hit the bag.

I was in shape but missed a major aspect of fitness: proper nutrition. I ate clean but wasn't eating enough calories to support the amount of energy I burned. I certainly wasn't eating enough protein to support my muscle either.

WHAT FITNESS REGIMEN DELIVERED THE BEST RESULTS?

I work with my trainer, Brian Beauvais, three days per week, focusing on legs, shoulders, and back. I focus on arms, chest, abs, and cardio on my own and do a full-body boot camp on Sunday. I do 45 minutes of cardio five days per week on the stepmill and treadmill.

"MY PASSION TO COMPETE WAS SKY HIGH AND I NEVER FELT BETTER. I SAW CHANGES IN MY BODY WEEKLY WHICH DROVE ME TO REACH MY TRUE POTENTIAL."

HOW DID YOUR PASSION FOR FITNESS EMERGE?

Being fit has always been a big part of my life. It wasn't until I decided to compete last year that I really saw the results of my hard work. I spent countless hours lifting and doing cardio before but never saw a change in my figure. When I met with my trainer, he helped me through the options for my body. Through the support of my trainer and family, I stuck to a strict regimen of eating clean and training. My passion to compete was sky high and I never felt better. I saw changes in my body weekly which drove me to reach my true potential.

"BEING COMFORTABLE WITH MYSELF IS THE BEST MOTIVATION. THE DIFFERENCE BETWEEN HOW I FELT BEFORE AND AFTER MY COMPETITION WAS UNBELIEVABLE."

WHAT OR WHO MOTIVATES YOU TO LIVE HEALTHY?

I'm motivated by the way I look and feel when I train for a competition. Being comfortable with myself is the best motivation. The difference between how I felt before and after my competition was unbelievable. I ate clean and trained hard for 12 weeks. One night of splurging on pasta and ice cream after the competition was enough to know that I never want to feel like that again.

WHERE DID YOU GO FOR INSPIRATION?

I go to "Fitness RX" and "Muscle & Fitness Hers" when I need inspiration. I always have them in my gym bag. If I ever feel like going home rather than hitting the stepmill or weights, one look through those magazines gets me fired up.

WHAT ARE YOUR FUTURE FITNESS PLANS?

Training for my first bikini competition was amazing. I loved eating clean and training daily and can't wait to compete again. Competing at the pro level against amazing athletes will be an experience of a lifetime. It's my dream to make fitness my career.

WHAT IS THE MOST IMPORTANT FITNESS TIP?

My favorite fitness quote is: "There's a difference between interest and commitment. When you're interested in doing something, you do it only when it's convenient. When you're committed to something, you accept no excuses; only results."

Being fit is a lifestyle and a true commitment to yourself. The only person you can do it for is you.

WHO IS YOUR FAVORITE FITNESS COMPETITOR?

My favorite bikini athlete is Amanda Latona. I admire her physique and incredible muscle tone. I will strive to continue improving the way she does for every competition.

HOW DID BODYBUILDING.COM HELP YOU REACH YOUR GOALS?

I use BodySpace to track workouts, diets, goals, and struggles. It holds me accountable and lets me see how others work toward their goals. It's motivating during prep to know there are athletes with the same goals as me.

COMPETITION HISTORY

• 2013 OCB Midwest States - 1st Place Overall

PHOTO CREDIT

Nate Peterson of NP Design Photography

ABOUT THE AUTHOR

Amateur Fitness Competitor Of The Week

You could be our next Amateur Fitness Competitor Of The Week! This contest is open to both FITNESS and FIGURE competitors.

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BBcom Your Fitness Destination Featuring: Jim Stoppani's 6-Week Shortcut to Strength

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What Is Resistance Training

By: Jenni Thompson

Do you want to possess a stronger and more beautiful body? Then your most important step is access it you and start doing the resistance training. What's Strength training? Strength training involves activities that use weights, machines and even bodyweight to work out the muscles properly. It's also referred to as strength training or weight training. This can be very helpful in achieving a healthier body. This kind of training is usually related to athletes who have to develop their health. Most people would believe that when strength training is done, the body will grow bigger. Actually it won't. Resistance training is merely about increasing the strength of the body, not its size. Actually, this can be practiced by anyone. It basically builds and tones the muscle to provide your body a better look. This training course is even greatly advisable towards the elders. The usual training programs undergone by the elders are standing free-weights resistance or the moderate-intensity seated machine training. So how exactly does Resistance training Work? A strength training program will include the use of various digital cameras and machines like the bench press, dumbbell or barbell. When the devices are used, the muscles from the body is going to be pitted from the weight. Cells of the body will then adapt to the extra weight. This will then lead to hypertrophy or even the enlarging and increasing from the nerve cells to aid in the muscle contraction. Before doing any resistance training, it will be better to consult first with the doctor. It goes especially for people who have medical conditions or are overweight. This kind of training is not something that you can explore by yourself. You need to know the correct equipment for the needs of the body. Your body must also be conditioned first before taking in the weights. Strength training can also be done without resorting towards the equipment. Doing push-ups is one good example. You can do it almost anyplace where there's enough space that you should move. This time it's your own bodyweight that'll be pitted from the muscles. So those who are a bit constrained within the budget can continue to do resistance trainings. What Are the benefits of Resistance training? 1. Increase Bone Mineral Density Bones are constantly remodeling, meaning the tissues break up at the same time they build up. The peak of remodeling takes place during puberty. However, as a person ages, there might be problems with the bone mineral density as the remodeling may not be as active anymore. This is particularly a problem to post-menopausal women. Bone mineral density is usually supported by the hormones. To deal with the problem of lacking the endocrine system to keep the bone mineral density, physical activity may be the next smartest choice. Strength training is one exercise that may address this. 2. Increase Strength Strong bones and strong muscles is going to be developed while you undergo the strength training program. 3. Boost the Selection of Activities Whenever your is strong enough to transport some considerable weight, then definitely additionally, you will manage to doing more strenuous activities. You are less likely to be lazy and you will live a far more active lifestyle. 4. Slow up the Body fat Pitting the weights in your muscle will certainly provide the body the exercise it requires and eliminate undesirable fats. Thus expect a dark tone of the body to enhance. Much more, expect the body to appear better, to be leaner. 5. Improve State of the Elders For that elderly, undergoing a resistance training program can help improve their health and decrease the risks brought about by age. They can be more independent, without having to rely on other people for doing simple things. Being able to do so will also decrease the chance of injuries in the elders 6. Reduce and eliminate Heart problems Regularly doing strength training can result to some lowered heartbeat and lowered blood pressure level, especially after exercise. The risk of heart diseases is reduced to some considerable extent. This kind of training however must be properly done. It requires commitment and consistency. It will have to be completed in a regular basis, carrying out a schedule how the doctor or even the physical trainer would recommend. If done incorrectly, the benefits of the program might not be enjoyed also it can even result the injury. The key here is to simply take your time. Do things one step at any given time correctly. As the body condition improves, then move on to more challenging tasks. The effectiveness of your body and its overall look are at stake in the resistance training. So you better be sure to get it done properly.