VIRGINIA STATE AVENGES EARLIER SEASON LOSS WITH 80-42 VICTORY OVER LADY BULLDOGS

PETERSBURG, Va. – Four Lady Trojans hit double-figure scoring and were led by Lamesha Deal (Norfolk, Va.) with a game-high 22 points, as Virginia State University’s women’s basketball team routed the Lady Bulldogs Bowie State 80-42. The loss snapped a three-game series win streak by the Lady Bulldogs.

Junior Alessandra Flores Conway (Hagerstown, Md.) and sophomore Channell Mackey (Clinton, Md.) led Bowie State with eight points each. Sophomore Jasmine McIntosh (Bowie, Md.) contributed seven points and freshman Sandra Davis (Bronx, N.Y.) pulled down a team-high five rebounds.

Aggressive defense with great shot selection allowed the Lady Trojans to open up a 6-3 lead in the opening minutes of the game. Virginia State held the Lady Bulldogs to 23 percent shooting from the field while free-throws paced the Lady Trojans midway through the first half of play.

Bowie State (7-16, 4-11 CIAA, 3-6 North) cut the Lady Trojans lead to 12-11 by the 6:11 mark.  Bowie State held a 18-15 lead after a bucket and a pair of free throws by junior Moriah Goodman (Baltimore, Md.).

VSU’s Yashica Blakney (Greenville, S.C.) temporarily stopped the bleeding with a three-pointer. A three-point play from Alexandria Massado (Wilmington, Del.) finally tied the game for the Lady Trojans with 2:49 left in the first half.

Virginia State’s Ashley Whitaker (Petersburg, Va.) scored two consecutive buckets, giving the Lady Trojans a 24-20 advantage. Da'Shae Jones (Norfolk, Va.) followed up with a timely score in transition as VSU hopped back on top 26-20 with under minute left in the first half. The Lady Trojans would head into the locker room with a 28-21 lead and the momentum.

The Lady Trojans ended the first half with an 18-10 advantage on the boards. VSU's leading rebounder, Lamesha Deal had with five rebounds in the half.

Virginia State (12-13, 5-10 CIAA, 4-5 North) was red hot early in the final half of play eventually opening up a 40-23 gap. Virginia State never trailed in the second half shooting 61 percent from the field in the final half and dominated the paint. Virginia State held a 32-14 advantage in the paint and a 34-22 lead in rebounding.

Other top scorers for Virginia State include Massado with 15 points to go along with eight rebounds and Jones added 14 points and a game-high six assists. Whitaker finished with ten points, leading the bench.

The Lady Bulldogs will close out the regular season on Saturday (February 23^rd) at Elizabeth City State University. Game time in ECSU’s Vaughan Center is 1 pm.

Virginia State 80 - Bowie State 42 (WOMEN'S Bb FINAL)

PETERSBURG, Va. - Junior Alessandra Flores Conway and sophomore Channell Mackey scored a team-high eight points each, but Virginia State got revenge from an earlier season loss to Bowie State, routing the Lady Bulldogs 80-42 on senior night inside VSU's Daniel Gymnasium.

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Having trouble viewing this email? Click Here to view the web version. Refer a Friend US Sports Strength and Conditioning News 18 February, 2013 (Sponsor this newsletter) Success in Fitness Starts with Renewing Your Mind Success is not final, failure is not fatal: it is the courage to continue that counts. Winston Churchill  US Sports Strength and Conditioning Online Try it for 30 days FREE! Click Here Save Money And Time US Sports Online Strength and Conditioning starts at 66 cents per day Powered By WorkoutEngine Click Here Learn more about how the new US Sports Online Strength and Conditioning System works. Check out this demo video created by one of our trainers. Click Here To Watch Only 4 spots available to the Ultimate Athlete Conditioning Boot Camps Washington D.C. Area Athletes. The Ultimate Athlete Conditioning Boot Camps Kick off in January at Alexandria Safe & Fit Studio! Get ready to go hard next season with the best of two worlds.  Strength, Speed, Agility, & Quickness Training with Nate Lewis US Sports Strength and Conditioning and MMA Conditioning with Master Joe Chandler Over 60 years of combined experience to help you get jacked and ready to dominate! Click Here To Pre Register or call 571-501-5306 to schedule your free demo workout. Watch some Ultimate Athletes in Action on US Sports Network. Watch Live NFL, NBA, MLB, NCAA, MMA and International Sports Live Online and FREE. Click Here To Watch Existing or Former Clients Please read I need your help getting more business. I just posted my service on Thumbtack -- a website where clients like you can learn more about my services and book me without picking up the phone. More people will book my services and my post will appear higher in search results if I have more reviews. Please help me get more business by writing a review about your experience with my work. Write a review  or copy this link onto your browser: http://www.thumbtack.com/reviews/services/GQDca0wSYRPjcw/write Thank you, Nate This week's feature exercise: {Yoga} Plow (advanced) #914   Plow (advanced) Yoga Exercise Description: Plow (advanced) Classification: Yoga Instructions: 1. If you are an intermediate or an advanced student and you are more flexible, remove the chair and place the toes on the floor. Once again, the weight is across the shoulders and not in the neck. 2. Begin by grabbing onto the big toes with the first two fingers. Keep the chin tucked in and the face relaxed. Work the backs of the knees up towards the sky to straighten the legs. Keep tucking the toes in towards the head and lift the heels away. 3. Slowly, once the posture has been established, remove the hands from the big toes and place the arms behind the body, palms flat onto the floor. To go deeper in this pose, lock the shoulders towards one and other interlock the fingers and place the hands in yoga mutra. Press both hands and arms into the floor. The weight should still rest on the shoulders and not on the neck. 4. If there is any strain on the neck, bend the knees or come out of the position. Work the arms down into the floor, the hips up towards the sky, the toes tucked under and the heels pressing away. Stay here for 5 to 10 deep breaths. From our Friends @ Bodybuilding.com. Are you ready for MFT28?   Your complete fitness program is ready! Step 1: choose (click on) your program goal: General Fitness Workouts General Fitness Programs are designed for overall health and the achievement of a leaner, stronger bo... Strength and Power Workouts The Strength and Power Programs were designed to maximize the body's ability to generate strength. T... Get Lean Workouts The Get Lean Programs were designed to have higher repetitions. This higher volume causes a greater ... Sports Specific Workouts The Sports Specific Programs are designed to give people an exercise program tailored to the demands ... Home Based Workouts The Home Workout Programs are great for those who wish to train in the privacy of their own home with... Youth Strength Training Youth Strength Training Programs are designed for overall health and the achievement of a leaner, str... Custom Favorites! These Custom Programs have been developed in response to special needs and requests. Some of the pr... Women's Fitness The Women's Fitness Programs are designed to bring about a toning and shaping effect to the body by u... Body Building The Body Building Programs were developed with the concepts and knowledge of cutting edge training pr... Armed Forces PFT Programs These Armed Forces PFT Programs will get you prepared for the PFT test. There are also running progr... Track and Field The Track and Field Programs will work the body to increase strength and power. These key elements a... Custom General Fitness Programs There are a wide variety of Custom Programs within this section There are Upper Body Only Programs, ... Metabolism Booster Workouts The Metabolism Booster Programs were designed to create an elevated caloric burning rate both during ... Cardiovascular Workouts These are "Cardio Only" Programs for those who want to focus exclusively on aerobic fitness. Just pe... Back To The Basics Series The Back To The Basics Series of Workout Pograms incorporate many different program goals. The major...   The Snack Trap We've all heard that snacking is great for the metabolism...but have you taken it too far? In other words, your excessive snacking may be killing your fitness results. Let's face it, there are only so many extra calories that the body can take before it adds those on as unwanted fat. Even if you're eating perfectly healthy meals and putting in your time at the gym, if your snacking is out of control then your results will be disappointing. Here's what you need to know to avoid The Snack Trap: 1) Calories Count. Even when you're snacking on "healthy" food, you've got to keep track of how many calories that you're taking in. Almonds are healthy, but if you down 800 extra calories in them you'll quickly gain weight. 2) Fill Up on Protein & Fat. A lot of well-meaning people are still afraid of fat. They think that if their snack is high in fat then it will end up on their body as fat. This is simply not true. Healthy fat, such as avocado or almonds, is a wonderful thing to snack on as it fills you up and keeps you full longer. 3) Avoid Sugar Calories. Sugar is an awful thing to snack on when weight loss is your goal. Refined sugar is a catalyst for fat storage, so avoid any snack that contains sugar. Remember that eating sugar will satiate your hunger for a very short period of time, and then you'll quickly be hungry again. 4) Don't Be Fooled By 100-Calorie Packs. A popular marketing technique is to package junk food into 100-calorie packs. These could be crackers, cookies, chips...basically any guilty snack food you could think of. The premise is that since you're only eating 100 calories, the snack is healthy. I'm sorry, folks, but eating 100 calories of junk food is not a healthy snack. You are better off avoiding the junk completely and eating something wholesome. 5) Use The 'Is It Real' Test. As a rule of thumb, you should use the "Is it real?" test when deciding if a snack is worth eating. The test goes like this: If your snack can go bad, then it's good for you. If your snack can't go bad, then it's bad for you. The idea is to eat fresh, real foods that are unprocessed and wholesome. These real foods are naturally filled with fiber, vitamins, and minerals and will assist you in achieving your fitness goals. 6) Avoid Refined Carbohydrates. Processed and refined carbohydrates make up the bulk of popular snack foods. Take a look around the snack aisle at the grocery store and you will see that most packaged snacks are made with grains. When your goal is to lose weight and increase lean muscle then eating refined grains will work against you. If you only take one tip away from this article, let it be to remove grain-based snacks from your life. This single change could very well recharge your weight loss. Now you know how to snack in a healthy way that will not derail your fitness goals. Remember that exercise plays a huge part in getting in shape and losing weight. Call or email me today to get started on a results-driven exercise program. Write a Comment 5 Fitness Snacks Hard Boiled Egg and Sliced Veggies. Sliced Apple and Almond Butter. Natural, Low Sodium Jerky. Seasonal Berries with 1/4 cup of Almonds. A Bag of Homemade Kale Chips. See recipe below. Guilt-Free Kale Chip Snack Salty, crunchy snack foods are a weakness for most people. Instead of eating chips or popcorn or crackers, which quickly add up in unwanted pounds, make a batch of these delicious, crunchy kale chips. Kale chips are low in carbs and make a delicious crunchy snack. Servings: 5 Here's what you need 1 bunch kale, washed and torn, stems discarded 1 Tablespoon olive oil dash of salt and pepper Preheat oven to 300 degrees F. In a large bowl mix the kale pieces with all of the ingredients. Spread evenly on foil-lined baking sheets. Bake for 12 minutes, watching closely that they do not burn. Remove from oven when crispy. Nutritional Analysis: 51 calories, 3g fat, 68mg sodium, 5g carbohydrate, 1g fiber, 2g protein Motivate your friends, family and co-workers! Use the "refer a friend" link below to forward this newsletter and subscribe your friends. Forward This Newsletter - Refer a Friend Click Here for a FREE Body Diagnostic Consultation US Sports Strength and Conditioning Partners    Nathan Lewis US Sports Strength and Conditioning 4105 Duke Street  Alexandria, VA 22304 571-501-5306 US Sports Strength and Conditioning   Email: ussportsradio@gmail.com Phone: 571-501-5306 Web: US Sports Strength and Conditioning

(BSU's) REYNOLDS AND WILLIAMS LEAD BOWIE STATE AT VIRGINIA TECH CHALLENGE

BLACKSBURG, Va. – Even though there were no team scores, freshman Kendall Reynolds and Junior Bryan Williams were Bowie State’s top two finishers at the Virginia Tech Challenge. 

Reynolds placed first in the Women’s Triple Jump – 11.86m. Junior Brelyn Finley participated in the Shot Put and finished 6^th overall with a throw of 12.98m. Junior Michelle Palmer also came away from the two-day event with a top 10 finish, placing 8^th in the 400 Meter Dash (58.26).

Other Bowie State participants to place include junior Brittany Williams (11^th) in the 800 Meter Run (2:21.04), senior Indya Price (12^th) in the 200 Meter Dash (25.66), and sophomore Ayanna Tweedy (14^th) in the Shot Put (11.62) and freshman Faith Sykes (15^th) in the 400 Meter Run (59.21).

The Lady Bulldogs’ 4x400 Meter Relay team consisting of Sykes, Palmer, Price and Williams crossed the finish line in 5^th place with a time of 3:56.70.

On the men’s side, Williams placed in the top 20 in two events, finishing 6^th in the Triple Jump (13.91m) and 15^th in the Long Jump (6.57m).

Sophomore Ndjami Chick had a 14^th place finish in the men’s 5000 Meter Run, crossing the finish line with a time of 17:13.62.

Junior Channing Johnson finished 6^th Shot Put (14.06m) and senior Dana Smothers rounded BSU’s participants with a 15^th place finish in the 800 Meter Run with a time of 1:55.21.

 

February 16, 2013

Video | Live stats | Recap | Box Score | Preview

Firebirds Late Season Run Continues With Exciting, 86-84 Comeback Win Over Dowling

Junior Michael Terry registered 19 points and seven rebounds.

FINAL	1	2	T
Dowling (9-14, 6-8 ECC)	43	41	84
Dist. Columbia (5-18, 4-11 ECC)	47	39	86
Washington, D.C.

DOWLING	DIST. COLUMBIA
Pts: Davis, Darien - 21	Pts: 2 Players (#15, #20 - 19)
Reb: Davis, Darien - 9	Reb: Ralph Watts - 9
Ast: 3 Players (#22, #11, #00 - 3)	Ast: Quasim Jones - 5

TEAM STATISTICS	DOWLING	DIST. COLUMBIA
Field Goal %	51.6% (33-64 )	42.6% (29-68 )
Rebounds	36	36
Assists	13	16
Turnovers	21	12
Pts off Turnovers	14	21
2nd Chance Pts	15	18
Pts in the Paint	44	42
Fastbreak Pts	0	0
Bench Pts	75	23

full stats

WASHINGTON, DC – The Firebirds have now won three of their last four games as they erased an 84-80 deficit with a 6-0 run in the final 41 seconds of regulation to beat Dowling, 86-84 in the East Coast Conference game of the week Saturday afternoon at UDC Gym.

District of Columbia, which earned its first back-to-back wins of the season, improved to 4-11 in league play and 5-18 overall. The Firebirds have also won their last three consecutive home games and moved to .500 at UDC Gym this season with a record of 5-5. They sit just two games behind Dowling (6-8 ECC; 9-13 overall) for 6th place in the league standings with three games left to play.

Junior transfer guards Ralph Watts (Sociology – Peekskill, NY/UAlbany) and Michael Terry (Criminal Justice – Philadelphia, PA/Boston U) each scored 19 points and combined for 16 rebounds to lead the Firebirds offensively. Also, junior transfer point guard Quasim Jones (Business Management – Philadelphia, PA/Johnson CC) added 14 points, five assists and four rebounds, D'Angelo Johnson(Mass Media – Washington, DC/Virginia St.) pitched in 13 points, and senior guard Brandon Ennis(Mass Media – Ontario, Canada/Southern Connecticut St.) registered a season-high 10 points.

Dowling featured two 20+ scorers in reserve guard Darien Davis (21 points, nine rebounds, three assists, three steals) and starting forward Evan Maxwell (20 points, seven rebounds). Ronald Baker and Josh Malone also added 13 points apiece.

The Firebirds opened the game on a 10-3 run culminating in a Terry three-pointer near the 15-minute mark. They would open up an 11-point advantage (20-9) after a pair of free-throws by Terry with 12:27 left in the first half, but a 16-5 Dowling surge forced a 25-all tie with just under nine minutes to play. The Golden Lions took only their 2nd lead of the first half, 31-30 with a three-pointer by Davis at the 7:42 mark, but a pair of free-throws by Ennis put the Firebirds back in the lead to stay for the remainder of the first half. In fact, the Ennis free-throws jump-started a 10-0 Firebirds surge which put District of Columbia in front, 40-31 with just over five minutes left to play in the half. Dowling went on to score 12 of the final 19 points of the half though as the Firebirds settled for a 47-43 halftime lead.

When play resumed, the Golden Lions out-scored the Firebirds 8-4 in the first 4:14 of the second half to force the 5th tie of the game, 51-all. Dowling would take its first lead of the closing period at the 14:30 mark after a layup by Davis. Four lead changes and three ties would ensue before the Golden Lions would break a 61-61 deadlock with a 5-0 run to go up 66-61 with just under 10 minutes to play. The Firebirds would then answer though with a 15-6 run which gave them a 76-72 lead at the 4:05 mark.

District of Columbia still led 80-76 after a three-pointer by Jones at the 1:45 mark, but an 8-0 run by Dowling, highlighted by five consecutive points from Davis, pushed the visitors ahead, 84-80 with just 41 seconds left in regulation. Jones got to the free-throw line and knocked down both with 33 seconds left to bring the Firebirds within two, 84-82. Then, following a steal by Watts on the defensive end, Watts gathered an offensive rebound off of a missed three-pointer by sophomoreFlorent Pontens (Business Management – Tarbes, France/Cheshire Academy), and converted an and-one layup to tie the score. He
then got his free-throw to roll in to complete the three-point play and put his team up, 85-84 with 25 ticks left.

Back on the defensive end, the Firebirds forced Davis to take too many steps in the paint resulting in a travelling violation and return of possession. The Golden Lions quickly fouled Terry after the inbounds pass, and Terry made the 2nd of his two free-throw attempts after missing the first to give the Firebirds an 86-84 lead with only nine seconds remaining.
On the ensuing Dowling possession, Davis tried to put up a running jump shot in the paint, but Pontens sent his shot right back with a potential game-saving block, and the Firebirds ran off the final seconds of the clock in jubilation.

Dowling actually out-shot District of Columbia 52-percent to 43-percent from the field and was much better from three-point range (53-percent to 33-percent). However, the Firebirds went to the free-throw line much more often and cashed in for 21-of-24 from the stripe compared to 9-of-14 by the Golden Lions. The rebounding battle was dead even at 36 boards apiece while Dowling had a slight, 44-42 edge in points in the paint and the Firebirds had a slight 18-15 edge in second-chance points. Where District of Columbia really separated itself though was with its assist-to-turnover ratio. The Firebirds had 16 assists to 12 turnovers while Dowling had 13 assists and 21 turnovers.

Next up for District of Columbia is a road game at ECC foe Queens College on Wednesday, February 20th at 7 p.m. The Firebirds will look to even the season series with the Knights and win their first road game of the season.

Upset-Minded District of Columbia Drops 63-56 Verdict to No. 17 Dowling

February 16, 2013

Video | Live stats | Recap | Box Score | Preview

Sophomore guard Denikka Brent led all Firebird scorers with 19 points and collected a game-high nine rebounds.

FINAL	1	2	T
Dowling (19-3, 13-1 ECC)	20	43	63
Dist. Columbia (8-17, 3-12 ECC)	30	26	56
Washington, D.C.

DOWLING	DIST. COLUMBIA
Pts: Simmons, Connie - 21	Pts: Denikka Brent - 19
Reb: Wilson, Danielle - 7	Reb: Denikka Brent - 9
Ast: Verrelle, Christine - 4	Ast: Teara Shaw - 3

TEAM STATISTICS	DOWLING	DIST. COLUMBIA
Field Goal %	43.5% (20-46 )	36.5% (19-52 )
Rebounds	31	32
Assists	13	8
Turnovers	18	16
Pts off Turnovers	17	9
2nd Chance Pts	9	8
Pts in the Paint	24	18
Fastbreak Pts	0	0
Bench Pts	7	14

full stats

WASHINGTON, DC – The Firebirds took a 30-20 lead at halftime over No. 17 Dowling, but had no answer defensively for the Golden Lions' Danielle Wilson and Connie Simmons in the second half as they fell by a score of 63-56 in the East Coast Conference doubleheader of the week on Saturday afternoon at UDC Gym.

The loss drops the Firebirds to 3-12 in the ECC (8-17 overall) as they remain three games back of 6^th place Queens in the win column with only three games remaining. District of Columbia will visit Queens on Wednesday, February 20^th for a 5 p.m. tip-off in what will be a must-win game for the Firebirds.

Dowling remains half a game back of NYIT for 1^st place in the league standings with a mark of 13-1 in conference play (19-3 overall). The Golden Lions also completed the season sweep of District of Columbia having fallen behind at halftime of both games.

Sophomore guard Denikka Brent (Mechanical Engineering – Chesapeake, VA/Booker T. Washington HS) led all Firebird scorers with 19 points and collected a game-high nine rebounds. Sophomore center Lianne Miller (Health Education – Fareham, England/Swanmore College of Technology) and freshman guard Tiara Goode (Forensics – Brentwood, NY/Brentwood HS) each added eight points as well.

Leading the Golden Lions back from a 10-point halftime deficit were senior guard Connie Simmons and senior forward Danielle Wilson. Simmons scored 12 of her game-high 21 in the second half, much of which came from the foul line, as she was 8-of-9 from the stripe (9-of-10 for the game). Meanwhile, Wilson was 5-of-6 from the field and 4-of-5 from the foul line as she scored 14 of her 20 points in the closing period as well. Sophomore guard Christina Verrelle was also pivotal in the final half, knocking down 3-of-4 from behind-the-arc for nine of her 12 points.

The Firebirds scored the first six points of the game and led for the entirety of the first half. The Golden Lions cut their deficit to three on three separate occasions, including a 19-16 score at the 5:16 mark. It was at that juncture, however, that District of Columbia would close out the half on an 11-4 run to take its largest lead of the half, 30-20. The Firebirds may have led by even more at halftime, but only turned 11 Dowling turnovers into four points as they failed to convert several fast-break opportunities, and they missed four of their 13 first half free-throws.

Brent scored the first six points of the half for District of Columbia and helped them maintain a double-digit lead of 36-25 with almost five minutes gone by in the second half, but Dowling would take the game over from there. The Golden Lions mounted an 18-0 run over the next seven minutes Simmons and Wilson combined for 12 points and Verelle knocked down two three-pointers to put the visitors in front for the first time all game with a lead of 43-36.

A 6-0 response by the Firebirds culminating in a pair of free-throws by freshman guard Tajruba Baldwin-Kollore (Public Health – Newport News, VA/Denbigh HS) brought District of Columbia back within one (43-42), and later, Baldwin-Kollore would knock down a high-arching three-pointer from the top of the key to make it a one-point game again (48-47) with just under five minutes to play.

At that point though, the Firebirds ran out of gas, allowing Dowling on a 7-0 run to fall behind 55-47 with 3:11 left to play. A three-pointer by Goode cut the deficit to 55-50, but that was as close as District of Columbia would get the rest of the way.