Well, squirrels here we are back at school and ready for a new year. So far things seem to be going much better than in previous years. Soccer won their three matches and volleyball is much improved; victory is close. As always we have some injuries early in the season. Ladies, most injuries occur during the first three weeks of practice. Why do you think that is the case? What happens during those first three weeks?
I have a good idea and I have been sharing this with the fighting squirrels for seven years now. Conditioning must be accomplished in the off season and preseason. An athlete can not expect to do little or no training for three months and get into condition in the two weeks before the first competition. Many of the injuries we see early in the year are because our athletes were not prepared. This is a cautionary note to basketball, softball and tennis. Your seasons are still months away. Take the time to get ready for your sport.
Too many of you believe that by running at a slow, steady pace for two or three miles 3 times a week is all the conditioning you require for your sport. This type of running is fine for the average college student who just wants to watch their weight and get a little exercise. For an athlete, that is not training. In the three sports that will coming into season over the next few months, much more work is required for proper conditioning.
You must sprint, jump and lift weights. To prepare for your sport you must perform sports specific training. Sports specific training requires you to perform exercises that are as similar to your sport as possible. The last time I checked, a basketball player does not go out on the floor and run around at a steady pace for 20 or 30 minutes. Basketball players run, jog, walk, jump, fight for rebounds, box out. They run forward, backward, sideways. Softball requires quick bursts of energy, the same for tennis. Softball and tennis also have similar arm movements which put stress on the shoulder. All of these different stresses need to be addressed prior to the first practice. There is an old saying, "Championships are won in the off season."
To become great you must separate yourself from your fellow students. You are athletes and you must train like athletes. Many of you know what you need to do. So, as the saying goes, "Just do it." If you need help see me. The weight room is open from 6 AM - 9 PM Monday through Thursday, 6 AM to 5 PM on Friday and 12 noon to 5 PM on Saturday. Do not tell me you don't have time; I am sure you spend more than an hour a day on your smart-phone. Come to the gym, work hard, relieve some stress and get in condition for your sport. With proper conditioning you will feel less sore during those first practices and can reduce your risk of injury. Being out of shape is not a permanent condition. You must strive to elevate yourself above the rest. March on Squirrels.
Tuesday, September 10, 2013
Friday, August 16, 2013
Why Do We Do What We Do? Part II
As you learned from my last post I was getting ready to retire from the Marine Corps and was getting my MA in Physical Education and Recreation. After taking an athletic training class I thought this would be a perfect second career for me. I think most of you are aware that Marines tend to be in good physical condition. I read a lot about running and weight lifting and informed myself about those subjects while in the Corps. The athletic training class taught me about another aspect of physical fitness, injury prevention and rehabilitation. I was the oldest person in the class at age 42. I enjoyed working with the young athletes in the class. This atmosphere was a little like the Marine Corps; people worked hard, fought through setbacks (injuries) and did their best to reach a common goal.
I was lucky enough to intern under a great athletic trainer at a local high school. My schedule was a little hectic. I did physical fitness training with the midshipmen at 0530 (5:30 AM), taught class, counseled students, went to class and, at the end of my official work day, I went to the local high school to do my training. I tried to get home on the weekends, my family lived 3.5 hours away. After I retired, I substitute taught and continued my intern training at the same high school my children attended. I bet they loved having dad roam the hallways.
Finally, I had my intern hours done and took the National Athletic Trainers Board of Certification test. A three part, all day test. I waited for the results and when they came I was disappointed. To become an athletic trainer one had to pass all three parts, I passed two parts easily, but missed the other part by 1 point. I had to retake that portion of the test. A few months later I finished that requirement and received my certification as an athletic trainer. It took hours of study and intern time, but the hard work paid off.
After my children grew up and left home, my wife and I decided we wanted to move back to the east coast. We both grew up in New Jersey, went to the same high school and started dating way back then. We had lived in Virginia during my time in the Marines and really loved the area. Carol took a job in Harrisonburg and I followed. I worked at Massanutten, as a life guard. Then I worked at the Rockingham Memorial Hospital 's wellness center as a personal trainer, maintenance man and life guard. I soon became the aquatic' supervisor. This was a very time consuming job, and I was not happy. After a short employ with a security company, I moved up to the very high profile job of cutting grass at Massanutten Resort for the summer. You learn to do what you have to do to earn a living. This grass cutting job really makes for a great conversation when people tell me that Americans will not do that kind of work.
Then it happened, Carol saw an ad in the newspaper. Mary Baldwin College was looking for an athletic trainer. I applied, met with Sharon our Athletic Director and the rest, as they say, is history. I have to admit, I was a little concerned about being at an all women's college. However, it has turned out great. I love working with young people. I think it helps to keep me young, at least in my heart. The body may get old, but the mind and spirit do not have to follow. I do this because I like the people I work with, the small campus and the students. I think I can help young women become better athletes and, more importantly better people.
If you have read all of this and are still awake good for you. I hope you can see that the journey through life takes many twists and turns. In high school I didn't even know there was a thing called an athletic trainer. I have traveled around the country and the world. I have settled in on of the most beautiful areas in the world. Take the time to look around. Enjoy life. Do every job to the best of your ability. Don't be afraid to try something different. There is no job that is below you. Keep your head up and March on Squirrels!!
I was lucky enough to intern under a great athletic trainer at a local high school. My schedule was a little hectic. I did physical fitness training with the midshipmen at 0530 (5:30 AM), taught class, counseled students, went to class and, at the end of my official work day, I went to the local high school to do my training. I tried to get home on the weekends, my family lived 3.5 hours away. After I retired, I substitute taught and continued my intern training at the same high school my children attended. I bet they loved having dad roam the hallways.
Finally, I had my intern hours done and took the National Athletic Trainers Board of Certification test. A three part, all day test. I waited for the results and when they came I was disappointed. To become an athletic trainer one had to pass all three parts, I passed two parts easily, but missed the other part by 1 point. I had to retake that portion of the test. A few months later I finished that requirement and received my certification as an athletic trainer. It took hours of study and intern time, but the hard work paid off.
After my children grew up and left home, my wife and I decided we wanted to move back to the east coast. We both grew up in New Jersey, went to the same high school and started dating way back then. We had lived in Virginia during my time in the Marines and really loved the area. Carol took a job in Harrisonburg and I followed. I worked at Massanutten, as a life guard. Then I worked at the Rockingham Memorial Hospital 's wellness center as a personal trainer, maintenance man and life guard. I soon became the aquatic' supervisor. This was a very time consuming job, and I was not happy. After a short employ with a security company, I moved up to the very high profile job of cutting grass at Massanutten Resort for the summer. You learn to do what you have to do to earn a living. This grass cutting job really makes for a great conversation when people tell me that Americans will not do that kind of work.
Then it happened, Carol saw an ad in the newspaper. Mary Baldwin College was looking for an athletic trainer. I applied, met with Sharon our Athletic Director and the rest, as they say, is history. I have to admit, I was a little concerned about being at an all women's college. However, it has turned out great. I love working with young people. I think it helps to keep me young, at least in my heart. The body may get old, but the mind and spirit do not have to follow. I do this because I like the people I work with, the small campus and the students. I think I can help young women become better athletes and, more importantly better people.
If you have read all of this and are still awake good for you. I hope you can see that the journey through life takes many twists and turns. In high school I didn't even know there was a thing called an athletic trainer. I have traveled around the country and the world. I have settled in on of the most beautiful areas in the world. Take the time to look around. Enjoy life. Do every job to the best of your ability. Don't be afraid to try something different. There is no job that is below you. Keep your head up and March on Squirrels!!
Monday, August 12, 2013
Why Do We Do What We Do?
Our Athletic Director, Sharon Spalding, asked us to blog about our experience with being an athlete. I grew up in the "Garden State", New Jersey. I played baseball and basketball as a young lad, but didn't really get into sports until I started playing football. The summer before 6th grade, my family traveled to Florida to visit my uncle and his family. When we returned to New Jersey, all my friends disappeared at 4 PM every day to attend Pop Warner Football practice. While I was away for 2 weeks everybody in my neighborhood decided to play football. I decided I wanted to play too. I went to practice and was told they didn't have any more uniforms, but the coaches were sure that some of the kids now on the team would quit and I would get a uniform. I went to practice in jeans and a t-shirt and ran all the drills, I just could not hit. As the practices became more and more contact oriented, the coaches prediction proved true, many kids started to drop out. Finally I got my uniform and all my friends, who motivated me to go out for the team, quit. I loved the hitting. I was a little butterball of a kid, but I found my place.
By my 8th grade year I was too fat to play. There was a weight limit of 115 lbs. I was over 125. I put myself on a diet and did a summer work-out. By the time weigh-ins came around I was down to 111 lbs. I was captain of the team that year and we had a great season. I was looking forward to high school football.
My freshman season didn't last long. I broke my arm one week before the first game. I was heart broken. I hung around and continued to go to every practice. High school football was king in South River. We had several stars from our school. Joe Theisman and Drew Pearson, both super bowl winners were South River Rams. I played center and our greatest moment came my senior year. One of our big rivals came to town. The East Brunswick Bears were 6 - 0, we were a humble 3 - 3. All 3 loses were close, but close doesn't count. The Bear's fans came to our stadium and painted the score board and bleachers in there school colors, green and white. When we got to the school Saturday morning for the game our coaches took us to the field to show us the paint job. They also read us the news paper predictions. The closest any of the sports writers had the score was Bears 35 - Rams 7.
We were not about to roll over. We knew we could beat this team. They had two players who were being scouted by Division I programs, we had 0 being scouted. Their linemen averaged close to 210 lbs. Our line averaged 190. We won 35 - 24. It was the greatest game I ever played in. At the end of the game I did not want to stop playing. That was 40 years ago. When I go home, people still talk about that game. I have had people say that was the greatest football game they ever saw.
I played one more year of football in college, but quickly learned that I was too slow, too small, and lacked the talent to play at Division III level. I entered the Marine Corps after college and stayed for 20 years. I've run 4 marathons and numerous half marathons. My last tour of duty was as an instructor with the NROTC at The Ohio State University. I was working on a Master's Degree in Physical Education and Recreation and took an athletic training class. I thought being an Athletic Trainer would be a great thing to do after I retired from the Corps. That is how I came to my new profession.
Were are you going? What is your plan? Have you made the decision to be better and upset some of the schools in our conference? East Brunswick High School should have beaten us; they were bigger, stronger and confident. Why did we win? I'm not sure I have the answer, but I know it all starts with your state of mind and physical preparedness. March on squirrels.
Thursday, June 13, 2013
What did you do this week?
Hello squirrels. I know, two posts in one week who would believe it. I have been here at Mary Baldwin for the volleyball camp and have been thinking a lot about the upcoming year. As I stated in the last blog, there are 10 weeks left to get competition ready before the season starts. What did you this week to become a champion?
Here is a sample of my workouts this week:
Sunday - easy 4 miles run, push ups and pull ups
Monday - weight training; bench, lat pull, press, seated row, curls, triceps push, core work
Tuesday - one mile run, then circuit course on the track, 1/2 mile cool down.
the circuit course include step ups. body weight squats, pull ups, push ups, leg flutters, lunges
Wednesday - Weight training (see Monday)
Thursday - 2 mile run with step ups and power jumps.
Did you do at least what you see above? If not, why not? You are a young, healthy athlete. You have to compete against other young, healthy athletes. That high fitness level can make up for a lot of deficits in talent. If you can continue to play at a high level late in the game you can steal victories from teams with more talent. If you are in condition when you come to school your coaches can concentrate on increasing your skill level and not have to worry about your conditioning.
Please, no more excuses; hit the track, hit the weights and get in condition.
March on squirrels.
Here is a sample of my workouts this week:
Sunday - easy 4 miles run, push ups and pull ups
Monday - weight training; bench, lat pull, press, seated row, curls, triceps push, core work
Tuesday - one mile run, then circuit course on the track, 1/2 mile cool down.
the circuit course include step ups. body weight squats, pull ups, push ups, leg flutters, lunges
Wednesday - Weight training (see Monday)
Thursday - 2 mile run with step ups and power jumps.
Did you do at least what you see above? If not, why not? You are a young, healthy athlete. You have to compete against other young, healthy athletes. That high fitness level can make up for a lot of deficits in talent. If you can continue to play at a high level late in the game you can steal victories from teams with more talent. If you are in condition when you come to school your coaches can concentrate on increasing your skill level and not have to worry about your conditioning.
Please, no more excuses; hit the track, hit the weights and get in condition.
March on squirrels.
Monday, June 10, 2013
Hello Fighting Squirrels. I hope your summer is going well and you have made the time to get prepared for the next school year. I know some of you don't even want to think about next year at this point, but time marches on. If you are a Fall athlete, you only have 10 weeks before you start. Please prepare yourself for practice. Remember how sore you were last year? Avoid the pain by training now. You still have time to come to practice in great condition. You have the workouts, do them. Push yourself to get faster and stronger.
My plan in August and September is to test all athletes. The five tests will evaluate you on your strength, flexibility, power and endurance. You will perform the sit-and -reach test for flexibility, a no-step vertical leap for power, a 20 yard sprint for speed, a 300 yard shuttle run for endurance and bench press for strength. If you are reading this and dreading the testing already, you need to stop dreading this and look at this as a challenge. I want you to do your best and I am sure you want your team to out perform the other teams.
We had some high points last year and some low spots. We can get better. You have the opportunity to participate in Division III athletics. Take advantage of this opportunity. You do not want to look back and wonder what you could have done if you worked a little harder. Regret is a terrible emotion. Endure the pain of hard work to avoid the pain of regret. Please do not wait until you return to school to try and get into condition. It takes 8 to 10 weeks to make a difference in your conditioning. 10 weeks!!
Summer time foods can really help or destroy your diet depending on what you decide to eat. If you decide to scarf down burgers, ice cream, fried Snickers Bars and cotton candy you will hurt your body and gain unwanted weight. If you decide to eat all the wonderful fruits and vegetables that are available in the summer you can maintain a healthy weight and help your body. An occasional deviation to the dark side is fine. I like burgers and ice cream myself, but use a little self restraint.
I read two great books already this summer. One is The Survivors Club by Ben Sherwood. The other is The Heart and the Fist by Eric Greitins. If you need some motivation to get you going, grab these books. The human body and spirit are incredible. You can do amazing things, if you want to do them. Our society is extremely lazy. We complain about so many things, but do nothing to make a change. We blame others for our faults and make excuses for our failures. The people in these books were put in terrible situations, but instead of feeling sorry for themselves they were able to overcome horrible mishaps. Hopefully none of you are facing horrible situations. You are simply facing life and everything life throws at you on a daily basis. Stand up and do the right thing for yourself, your family and your teammates. March on Squirrels!!
My plan in August and September is to test all athletes. The five tests will evaluate you on your strength, flexibility, power and endurance. You will perform the sit-and -reach test for flexibility, a no-step vertical leap for power, a 20 yard sprint for speed, a 300 yard shuttle run for endurance and bench press for strength. If you are reading this and dreading the testing already, you need to stop dreading this and look at this as a challenge. I want you to do your best and I am sure you want your team to out perform the other teams.
We had some high points last year and some low spots. We can get better. You have the opportunity to participate in Division III athletics. Take advantage of this opportunity. You do not want to look back and wonder what you could have done if you worked a little harder. Regret is a terrible emotion. Endure the pain of hard work to avoid the pain of regret. Please do not wait until you return to school to try and get into condition. It takes 8 to 10 weeks to make a difference in your conditioning. 10 weeks!!
Summer time foods can really help or destroy your diet depending on what you decide to eat. If you decide to scarf down burgers, ice cream, fried Snickers Bars and cotton candy you will hurt your body and gain unwanted weight. If you decide to eat all the wonderful fruits and vegetables that are available in the summer you can maintain a healthy weight and help your body. An occasional deviation to the dark side is fine. I like burgers and ice cream myself, but use a little self restraint.
I read two great books already this summer. One is The Survivors Club by Ben Sherwood. The other is The Heart and the Fist by Eric Greitins. If you need some motivation to get you going, grab these books. The human body and spirit are incredible. You can do amazing things, if you want to do them. Our society is extremely lazy. We complain about so many things, but do nothing to make a change. We blame others for our faults and make excuses for our failures. The people in these books were put in terrible situations, but instead of feeling sorry for themselves they were able to overcome horrible mishaps. Hopefully none of you are facing horrible situations. You are simply facing life and everything life throws at you on a daily basis. Stand up and do the right thing for yourself, your family and your teammates. March on Squirrels!!
Thursday, November 15, 2012
It Happened to Me
Some of you may be wondering where I have been. I have been right here at Mary Baldwin College, "Home of the Fighting Squirrels." However I have had a lot on my mind. As many of you know I am not a fan of the current and future president and I was terribly disappointed in the election results. The stress is terrible, that is one of the reasons I exercise, to relieve stress. The other reason is that I had to go to the dermatologist to undergo Moh's surgery for Basal Cell Carcinoma, that is a type of skin cancer. Basal cell is the least serious of the skin cancers and I am fine. I bring this up not because I want your sympathy, but I do want your attention.
In my lifetime I have lost friends and family members to cancer. I have also seen many survivors fight this terrible disease. Cancer can affect anyone, and leading a healthy lifestyle does not guarantee you a cancer free life; however, there are lifestyle changes that can reduce your chance of getting cancer. We all know about cigarette smoking, and yet I see many young ladies smoking. Please stop! I also see many young ladies at MBC with beautiful, golden tans in the dead of winter. Unless they are flying to Jamaica on the weekends I suspect they are visiting a tanning salon. Please stop!
The House Committee on Energy and Commerce released a report that indicated tanning salons are not providing accurate information about the dangers of tanning. The committee questioned several tanning establishments. When the salon owners were asked whether tanning posed a risk to fair-skinned teenage girls, 90% of those asked stated that there was no health risk. Further, 51% denied that this population had a risk of developing skin cancer. Teenage girls are are used in advertisements for these establishments. These girls look healthy and happy and they probably are, for now. The industry is targeting you.
The Skin Cancer Foundation's position is that ultraviolet light (UV) radiation is a proven human carcinogen. New research has shown that just four visits to a tanning booth per year increases your risk of melanoma by 11% and increases your risk of basal cell and squamous cell carcinoma by 15%. The sun and the tanning booth both produce UV rays that can be harmful to your skin.
When in the sun, protect yourself with sun screen having an Broad Spectrum SPF of at least 15. I don't want you to fear the sun just respect the sun. A great tan may look good now, but too much exposure will age your skin and could lead to skin cancer. You can not avoid the sun, especially if you are an outdoor athlete, but you can wear appropriate clothing, sun glasses and sun screen. A tan looks great, cancerous lesions do not.
Melanoma is a potentially deadly cancer which can start in the skin and spread to the lymph nodes and liver. This is the most serious type of skin cancer and can lead to death. Basal cell carcinoma, also know as a rodent ulcer (some of you may think I'm a rat, but that has nothing to do with the name), is a slow growing cancer which is usually found on the face. This cancer does not spread to other parts of the body. Squamous cell carcinoma is also a type of skin cancer which can become deadly if left untreated. Google these diseases, look at the pictures and educate yourself.
I am not one who wants to scare you. I just want to give you information. You are smart, young adults. You have the right to make poor choices. I urge you take the time to stay healthy. Enjoy the sun, enjoy your health and enjoy your youth. March on Squirrels!
In my lifetime I have lost friends and family members to cancer. I have also seen many survivors fight this terrible disease. Cancer can affect anyone, and leading a healthy lifestyle does not guarantee you a cancer free life; however, there are lifestyle changes that can reduce your chance of getting cancer. We all know about cigarette smoking, and yet I see many young ladies smoking. Please stop! I also see many young ladies at MBC with beautiful, golden tans in the dead of winter. Unless they are flying to Jamaica on the weekends I suspect they are visiting a tanning salon. Please stop!
The House Committee on Energy and Commerce released a report that indicated tanning salons are not providing accurate information about the dangers of tanning. The committee questioned several tanning establishments. When the salon owners were asked whether tanning posed a risk to fair-skinned teenage girls, 90% of those asked stated that there was no health risk. Further, 51% denied that this population had a risk of developing skin cancer. Teenage girls are are used in advertisements for these establishments. These girls look healthy and happy and they probably are, for now. The industry is targeting you.
The Skin Cancer Foundation's position is that ultraviolet light (UV) radiation is a proven human carcinogen. New research has shown that just four visits to a tanning booth per year increases your risk of melanoma by 11% and increases your risk of basal cell and squamous cell carcinoma by 15%. The sun and the tanning booth both produce UV rays that can be harmful to your skin.
When in the sun, protect yourself with sun screen having an Broad Spectrum SPF of at least 15. I don't want you to fear the sun just respect the sun. A great tan may look good now, but too much exposure will age your skin and could lead to skin cancer. You can not avoid the sun, especially if you are an outdoor athlete, but you can wear appropriate clothing, sun glasses and sun screen. A tan looks great, cancerous lesions do not.
Melanoma is a potentially deadly cancer which can start in the skin and spread to the lymph nodes and liver. This is the most serious type of skin cancer and can lead to death. Basal cell carcinoma, also know as a rodent ulcer (some of you may think I'm a rat, but that has nothing to do with the name), is a slow growing cancer which is usually found on the face. This cancer does not spread to other parts of the body. Squamous cell carcinoma is also a type of skin cancer which can become deadly if left untreated. Google these diseases, look at the pictures and educate yourself.
I am not one who wants to scare you. I just want to give you information. You are smart, young adults. You have the right to make poor choices. I urge you take the time to stay healthy. Enjoy the sun, enjoy your health and enjoy your youth. March on Squirrels!
Wednesday, October 10, 2012
More Good Advice from Mom
Well, we have been here at Mary Baldwin College "Home of the Fighting Squirrels" for almost 2 months. We have now had time to pass around all the germs we brought from our home town, home state, or home country. Do you know anyone who is sick? Have you been sick? If you answered no, don't worry you will soon answer yes to at least one of those questions. Let's try to make sure you will only answer yes to the first question. Again listen to your mother.
At Health.com there is a list of 14 things you can do to help avoid colds and the flu. I will summarize the article and add some of my own insights.
1. "Wash your hands." You may have heard that once or twice in your life, usually right before dinner. But this time of year it is important to wash much more frequently. Wash your hands after class, after shaking hands and after going to the store. If you can't wash your hands, use a hand sanitizer.
2. Keep your hands away from your face. By touching your face you can transfer germs directly to the area of your body where they can gain the easiest access to your system.
3. Get 8 - 10 hours of sleep. I know, "this is college man we don't sleep." Most of you do have the time to sleep; you choose not to.
4. Get a flu shot. Easy, go to the health center. Don't tell me you are afraid of needles, I've seen the tats!!
5. Eat Healthy. Check out my last blog.
6. Work out. A good workout helps to boost your immune system.
7. Stay away from friends who are not feeling well. Bring them their chicken soup, then get the heck out of there.
8. Sanitize yourself. Use alcohol wipes on your phone, your mouse and your computer key board.
9. Quit smoking. I am not big on the government telling people what to do and I don't like it when people tell me how to live; however, I strongly recommend you stop smoking. The evidence is pretty clear, smoking is detrimental to your health.
10. No double dipping. If you dip your chips, only do it once. Also, stay away from reaching into a bag of chips or a bowel of candy that may be sitting out. The person that just reached in for a mouthful of M&Ms may have just coughed into their hand.
11. If you carry a cloth handbag or a cloth back pack, they are germ magnets. You often place them on the floor in the classroom, on the floor in the dining hall, on the floor in the bathroom and then you put them on the table. Keep the bags off the table and keep them clean.
12. Don't bite your nails. This is tough for me, but I am trying.
13. Smile. A positive attitude helps to keep you healthy. It is amazing to me how so many of you look sad and blue when I see you on campus. You may think life is pretty tough, but most of you have a full belly, a warm place to sleep and a chance to get a great education. Many people around the world have none of the above. Count your blessings, I gave you the first three.
14. Sneeze into the crook of your elbow not your hands. This will keep you from transferring germs to your friends, no biological warfare.
There are no guarantees that by following the above rules you will avoid a cold or the flu, but you have a fighting (squirrel) chance. March on squirrels!
At Health.com there is a list of 14 things you can do to help avoid colds and the flu. I will summarize the article and add some of my own insights.
1. "Wash your hands." You may have heard that once or twice in your life, usually right before dinner. But this time of year it is important to wash much more frequently. Wash your hands after class, after shaking hands and after going to the store. If you can't wash your hands, use a hand sanitizer.
2. Keep your hands away from your face. By touching your face you can transfer germs directly to the area of your body where they can gain the easiest access to your system.
3. Get 8 - 10 hours of sleep. I know, "this is college man we don't sleep." Most of you do have the time to sleep; you choose not to.
4. Get a flu shot. Easy, go to the health center. Don't tell me you are afraid of needles, I've seen the tats!!
5. Eat Healthy. Check out my last blog.
6. Work out. A good workout helps to boost your immune system.
7. Stay away from friends who are not feeling well. Bring them their chicken soup, then get the heck out of there.
8. Sanitize yourself. Use alcohol wipes on your phone, your mouse and your computer key board.
9. Quit smoking. I am not big on the government telling people what to do and I don't like it when people tell me how to live; however, I strongly recommend you stop smoking. The evidence is pretty clear, smoking is detrimental to your health.
10. No double dipping. If you dip your chips, only do it once. Also, stay away from reaching into a bag of chips or a bowel of candy that may be sitting out. The person that just reached in for a mouthful of M&Ms may have just coughed into their hand.
11. If you carry a cloth handbag or a cloth back pack, they are germ magnets. You often place them on the floor in the classroom, on the floor in the dining hall, on the floor in the bathroom and then you put them on the table. Keep the bags off the table and keep them clean.
12. Don't bite your nails. This is tough for me, but I am trying.
13. Smile. A positive attitude helps to keep you healthy. It is amazing to me how so many of you look sad and blue when I see you on campus. You may think life is pretty tough, but most of you have a full belly, a warm place to sleep and a chance to get a great education. Many people around the world have none of the above. Count your blessings, I gave you the first three.
14. Sneeze into the crook of your elbow not your hands. This will keep you from transferring germs to your friends, no biological warfare.
There are no guarantees that by following the above rules you will avoid a cold or the flu, but you have a fighting (squirrel) chance. March on squirrels!
Wednesday, September 26, 2012
Eat your Fruits and Veggies
Ladies, I know you're away from home now and on your own (sort of), but mom did have some good advice. Here's some advice mom may have provided you that you would be wise to follow; don't run with scissors in your hand, say please and thank you, and treat others the way you want to be treated. Another good piece of advice is eat your fruits and veggies.
I have talked to some fighting squirrels in my weight training class who can not remember the last time they ate a fruit or a vegetable. Fruits and vegetables are an important part of well balanced diet. The new food pyramid recommends 2.5 cups of veggies and 2 cups pf fruit per day. Now, I know most of you don't carry a measuring cup with you on a regular basis. So how do determine one cup? According to www.mealsmatteer.org, a women's fist size is equal to a serving of fruit or vegetable. See, you have it easy, look at your fist, look at the piece of fruit, if they are about the same size you have 1 serving. Now open your fist, and make a cup out of your hand, if you fill your hand with blueberries that is about 1/2 of a cup.
Training and Conditioning Magazine May/June 2011 has some suggestions for choosing your fruits and vegetables. For fruits, get fresh, frozen or canned berries, melons, bananas, apples and grapes. Dried fruits are also an option, but beware of the calories in dried fruit. Also, drink 100% fruit juices. Check the label to be sure it is pure fruit juice and not loaded with high fructose corn syrup. Fruits provide potassium, magnesium, fiber, vitamins A and C and other vitamins, minerals, and antioxidants. Whole fruits also provide fiber and, if you are looking to lose weight, are low in fat and calories.
For vegetables, fresh, steamed, frozen, grilled or canned spinach, carrots, green beans, tomatoes, and corn are good choices. You will get potassium, fiber, vitamins A and C along with other vitamins and minerals. Spinach also provides iron which is an important mineral for women.
Fruits and vegetables are also great snack foods. Pass up the Snickers bar, bring that to my office, and have some grapes. To add a little protein to your snack, add a tsp of peanut butter to your celery sticks or apple slices. You don't have to smack yourself in the head, but remember, "You could'a had a V-8." How hard is it to throw an apple into your backpack. With a little organization you can cut up some carrots the night before class and have a nice crunchy snack in a plastic bag. Eat them between classes, the noise may satisfy your need for a crunchy snack, but your prof may get a bit annoyed.
Salads are also a great way to get your veggies. Make your salad as colorful as you can add bright green, orange and red vegetables. Instead of croutons, add some sunflower seeds for a little crunch and lay off the salad dressing. You may be surprised how good vegetables taste without being drowned in dressing. If you must add dressing use a small amount or use a light dressing. Many of you eat salads but add bacon, croutons, and drench it in dressing. You have destroyed your healthy meal by adding tons of fat.
Eat smart. I can hear mom now, "Eat your fruits and veggies." March on squirrels!
I have talked to some fighting squirrels in my weight training class who can not remember the last time they ate a fruit or a vegetable. Fruits and vegetables are an important part of well balanced diet. The new food pyramid recommends 2.5 cups of veggies and 2 cups pf fruit per day. Now, I know most of you don't carry a measuring cup with you on a regular basis. So how do determine one cup? According to www.mealsmatteer.org, a women's fist size is equal to a serving of fruit or vegetable. See, you have it easy, look at your fist, look at the piece of fruit, if they are about the same size you have 1 serving. Now open your fist, and make a cup out of your hand, if you fill your hand with blueberries that is about 1/2 of a cup.
Training and Conditioning Magazine May/June 2011 has some suggestions for choosing your fruits and vegetables. For fruits, get fresh, frozen or canned berries, melons, bananas, apples and grapes. Dried fruits are also an option, but beware of the calories in dried fruit. Also, drink 100% fruit juices. Check the label to be sure it is pure fruit juice and not loaded with high fructose corn syrup. Fruits provide potassium, magnesium, fiber, vitamins A and C and other vitamins, minerals, and antioxidants. Whole fruits also provide fiber and, if you are looking to lose weight, are low in fat and calories.
For vegetables, fresh, steamed, frozen, grilled or canned spinach, carrots, green beans, tomatoes, and corn are good choices. You will get potassium, fiber, vitamins A and C along with other vitamins and minerals. Spinach also provides iron which is an important mineral for women.
Fruits and vegetables are also great snack foods. Pass up the Snickers bar, bring that to my office, and have some grapes. To add a little protein to your snack, add a tsp of peanut butter to your celery sticks or apple slices. You don't have to smack yourself in the head, but remember, "You could'a had a V-8." How hard is it to throw an apple into your backpack. With a little organization you can cut up some carrots the night before class and have a nice crunchy snack in a plastic bag. Eat them between classes, the noise may satisfy your need for a crunchy snack, but your prof may get a bit annoyed.
Salads are also a great way to get your veggies. Make your salad as colorful as you can add bright green, orange and red vegetables. Instead of croutons, add some sunflower seeds for a little crunch and lay off the salad dressing. You may be surprised how good vegetables taste without being drowned in dressing. If you must add dressing use a small amount or use a light dressing. Many of you eat salads but add bacon, croutons, and drench it in dressing. You have destroyed your healthy meal by adding tons of fat.
Eat smart. I can hear mom now, "Eat your fruits and veggies." March on squirrels!
Tuesday, September 18, 2012
Thirsty? Drink water.
Hello fighting squirrels. I am happy to say I have seen many squirrels lifting weights and using the aerobic equipment. I also see a lot of you drinking various sports drinks. My recommendation to you is, STOP!! Stop drinking the sports drinks, don't stop the exercise. I am old enough to remember when lemon-lime Gatorade first came on the market. At that time Gatorade was THE sports drink. Today there are numerous sports drinks on every shelf of every store. It is a multimillion dollar industry. The companies producing these drinks have done a great job of marketing their product. They have us believing we are healthier and stronger by ingesting their scientifically designed nectar of the gods.
Sports drinks do serve a purpose - for athletes, but (no offense) many of you are not athletes. You are people trying to stay in shape or to get in shape. Your use of sports drinks may actually be keeping you from reaching your goal. Sports drinks are designed to rehydrate and replenish electrolytes and carbohydrates lost during STRENUOUS exercise. According to Michelle Rockwell a sports dietitian in an article in Training & Conditioning, "sports drinks should be chosen over water for any exercise event lasting longer than one hour." Her recommendation is to use, what she calls, the 3-H rule. Use sports drinks when exercise is Hard, Hot and at least an Hour long. Most of us do not work that hard or that long on a regular basis. Even many athletes do not need sports drinks every day. Our cross country team drinks water during most of their workouts.
Think about the exercises you are doing. Remember an hour of exercise does not include the time you are talking to your friend ( in person or on the cell phone) or texting. Walking 1 mile burns approximately 100 calories. A 20 fluid ounce bottle of Gatorade contains 130 calories. Do the math! Here's another chance to use your math skills. Compare the price of that 20 oz bottle of sports drink and the cost of a sip of water from the water fountain. Remember, most bottled water is tap water in a plastic bottle that was filled at the factory. You can skip the middle man and get a drink from the fountain or fill your own bottle and save some money. Maybe you can save enough money to pay off your college loans. Well maybe not that much, but you will save.
Many people believe they are being more health conscious by choosing a sports drink over a soft drink, but be aware of the calories in both of these choices. Calories in water, zero. I am not advising you to never use a sports drink. I am warning that most of us do not need them on a regular basis. Use the 3-H rule and save yourself the expense and the calories of a sports drink by drinking water.
March on squirrels!!
Sports drinks do serve a purpose - for athletes, but (no offense) many of you are not athletes. You are people trying to stay in shape or to get in shape. Your use of sports drinks may actually be keeping you from reaching your goal. Sports drinks are designed to rehydrate and replenish electrolytes and carbohydrates lost during STRENUOUS exercise. According to Michelle Rockwell a sports dietitian in an article in Training & Conditioning, "sports drinks should be chosen over water for any exercise event lasting longer than one hour." Her recommendation is to use, what she calls, the 3-H rule. Use sports drinks when exercise is Hard, Hot and at least an Hour long. Most of us do not work that hard or that long on a regular basis. Even many athletes do not need sports drinks every day. Our cross country team drinks water during most of their workouts.
Think about the exercises you are doing. Remember an hour of exercise does not include the time you are talking to your friend ( in person or on the cell phone) or texting. Walking 1 mile burns approximately 100 calories. A 20 fluid ounce bottle of Gatorade contains 130 calories. Do the math! Here's another chance to use your math skills. Compare the price of that 20 oz bottle of sports drink and the cost of a sip of water from the water fountain. Remember, most bottled water is tap water in a plastic bottle that was filled at the factory. You can skip the middle man and get a drink from the fountain or fill your own bottle and save some money. Maybe you can save enough money to pay off your college loans. Well maybe not that much, but you will save.
Many people believe they are being more health conscious by choosing a sports drink over a soft drink, but be aware of the calories in both of these choices. Calories in water, zero. I am not advising you to never use a sports drink. I am warning that most of us do not need them on a regular basis. Use the 3-H rule and save yourself the expense and the calories of a sports drink by drinking water.
March on squirrels!!
Tuesday, September 11, 2012
Squirrels Must Fight the Freshman 15
Welcome back ladies. As we start another new school year I am sure many of you, especially the first year students are wondering, what will college mean to me. Unfortunately, many students will find that college will mean weight gain. Every year hundreds of college students throughout America will gain weight. One thing we need to keep in mind is that the "Freshman 15" is a myth. That's right. According to Jay Zagorsky in a study of 7,418 young people from around the country, the average weight gain was 2.5 to 3.5 pounds. The research was conducted by Ohio State's Center of Human Resource Research. This is good news; however, remember this is an average which means some students may gain nothing and others may gain much more.
The study found that women gained an average of 2.4 pounds during their freshman year. Only 10% of college freshman gained 15 pounds or more. The study further shows that college students do gain weight over the course of their college careers. The typical women will gain 12 to 13 pounds. After college when students venture into the real world, the typical student continues to gain 1.5 pounds per year. So we see there is some good news and some bad news. There is no freshman 15. However, there is a significant amount of weight gain during college and this gain continues after graduation.
Why the weight gain? This is not rocket science. Students tend to take in more calories than the expend. Pizza, burgers and other fast foods tend to be high in calories. A small snack seems innocent enough, but when one constantly snacks the calories quickly add up. If one consumes more calories than one uses, the calories will be stored as fat. Students also tend to become less active. Going to class and studying account for this lack of exercise. I am sure most of the women at Mary Baldwin do not waste their time watching Jersey Shore or surfing the net. At other schools, although not here, students often consume alcoholic beverages which are extremely high in calories. If you want to calculate your caloric intake from alcohol go to www.collegedrinkingprevention.gov. Drinking also tends to cause one to eat more. Because the weight gain is usually gradual, a young freshman student will not realize she have gained weight until those favorite jeans seem to be (all of a sudden) a little snug. Of course the reason for this snug fit is the washer and dryer in the dorms -- "They shrunk my jeans!" Sorry, not so!
How can we avoid this unwanted gain in weight? Again, not rocket science. Don't overeat and get exercise. It is amazing to me that many students will not walk across the campus to exercise at the PAC. "It's too far to walk." The walk to the PAC can be your warm-up, and the walk back to the dorm can be your cool-down. Remember it is much easier to STAY in shape than to GET in shape; ask any one that has tried to diet.
The PAC hours are Monday to Thursday 6AM to 9PM. Friday 6AM to 5PM and Saturday 12 to 5 PM. We have a small, but well equipped weight room. Free weights, machines, ellipticals, recumbent bikes and treadmills are all there for your use. As many of you have discovered you can exercise by just walking around the campus and the local community. Mighty Big Calves can be gained, and weight can be dropped by simply walking.
March on Squirrels.
The study found that women gained an average of 2.4 pounds during their freshman year. Only 10% of college freshman gained 15 pounds or more. The study further shows that college students do gain weight over the course of their college careers. The typical women will gain 12 to 13 pounds. After college when students venture into the real world, the typical student continues to gain 1.5 pounds per year. So we see there is some good news and some bad news. There is no freshman 15. However, there is a significant amount of weight gain during college and this gain continues after graduation.
Why the weight gain? This is not rocket science. Students tend to take in more calories than the expend. Pizza, burgers and other fast foods tend to be high in calories. A small snack seems innocent enough, but when one constantly snacks the calories quickly add up. If one consumes more calories than one uses, the calories will be stored as fat. Students also tend to become less active. Going to class and studying account for this lack of exercise. I am sure most of the women at Mary Baldwin do not waste their time watching Jersey Shore or surfing the net. At other schools, although not here, students often consume alcoholic beverages which are extremely high in calories. If you want to calculate your caloric intake from alcohol go to www.collegedrinkingprevention.gov. Drinking also tends to cause one to eat more. Because the weight gain is usually gradual, a young freshman student will not realize she have gained weight until those favorite jeans seem to be (all of a sudden) a little snug. Of course the reason for this snug fit is the washer and dryer in the dorms -- "They shrunk my jeans!" Sorry, not so!
How can we avoid this unwanted gain in weight? Again, not rocket science. Don't overeat and get exercise. It is amazing to me that many students will not walk across the campus to exercise at the PAC. "It's too far to walk." The walk to the PAC can be your warm-up, and the walk back to the dorm can be your cool-down. Remember it is much easier to STAY in shape than to GET in shape; ask any one that has tried to diet.
The PAC hours are Monday to Thursday 6AM to 9PM. Friday 6AM to 5PM and Saturday 12 to 5 PM. We have a small, but well equipped weight room. Free weights, machines, ellipticals, recumbent bikes and treadmills are all there for your use. As many of you have discovered you can exercise by just walking around the campus and the local community. Mighty Big Calves can be gained, and weight can be dropped by simply walking.
March on Squirrels.
Monday, June 25, 2012
Seven Weeks
Attention all athletic squirrels!! You have seven weeks to get ready for fall sports. Ladies if you are dreading the start of a new season because you hate the soreness and blisters of those first few practices, get busy. You have been given workouts, you remember the soreness you experienced last year and you are healthy young ladies; there is no excuse for not being ready to start the season. It is late, but not too late; get out there and get going. Those of you that have been working out, keep up the good work. Start to pick up the intensity level. Push yourself a little bit more. When you are tired of doing your sprints, do one more. If you can't do another squat, do one more (with proper form of course). Remember you can not get in game condition in two weeks. The first soccer match is on August 31st and the first volleyball game is September 1st.
Please remember that you must have a physical. The physical should be performed after July 1st and should be in to me by August 10th. No physical, no insurance, no practice!!!
Enjoy the summer but prepare. Squirrels get ready for winter during the fall. You must get ready for fall sports in the summer.
March on squirrels. Run, lift, sweat, enjoy. Have a Happy 4th of July. You live in the greatest country on earth. God Bless the U.S.A.
Please remember that you must have a physical. The physical should be performed after July 1st and should be in to me by August 10th. No physical, no insurance, no practice!!!
Enjoy the summer but prepare. Squirrels get ready for winter during the fall. You must get ready for fall sports in the summer.
March on squirrels. Run, lift, sweat, enjoy. Have a Happy 4th of July. You live in the greatest country on earth. God Bless the U.S.A.
Tuesday, May 29, 2012
Summer Fitness
Congratulations to all the graduating squirrels. I want to thank you for allowing me to be a small part of your time here at Mary Baldwin College. I have enjoyed working and teaching you and learning from you. You have enriched my life, and I hope I have enriched yours. Do not look at your graduation as an ending. It is a beginning. God bless you all, go forth and make us proud.
Those of you returning next year, especially the athletes, the time to get fit is now. Athletes that participate in the fall sports MUST get in shape now. If you wanted to take some time off after classes ended great. Now get to work. Don't make excuses. As I review injuries from last year it is obvious that some people are not doing their preseason training. In the first few weeks of soccer there are numerous hip flexor and groin problems. Volleyballers are having shoulder pain and Cross country runners complain of blisters and shin pain. Many of these aches and pains can be eliminated by properly preparing for your sport.
You know what your sport requires, get ready for those requirements. Don't expect to come to school in August and get in competitive condition in the two weeks of practice before your first game. Please come to the first practice ready to compete. If you come to school in poor condition it will take you 3 -6 weeks to make any significant fitness gains. You will already have had several games by this time. How many games were lost in the second half? Do you think fitness level may be a contributing factor to that problem?
Soccer players work on your running and kicking. Do not run long distances. You need to get to a field. Run on the grass, do sprints and practice cutting and running at different angles. Kick the soccer ball. Start slowly and build up to more powerful kicks. Your coach has a program for you.
Volleyballers, do power jumps. You need quick, explosive jumps. Work on that. Do your rotator cuff exercises and work your upper back. The upper back is the base for your shoulder strength.
Cross country runners, RUN. Get your mileage up. Have a good base so that when you return to school your body will be able to handle the added stress required to compete.
Ladies, make the commitment. Let's stop making excuses. I plan on coming back to school in great shape. Can you say the same? The challenge is out there, take the challenge.
Those of you returning next year, especially the athletes, the time to get fit is now. Athletes that participate in the fall sports MUST get in shape now. If you wanted to take some time off after classes ended great. Now get to work. Don't make excuses. As I review injuries from last year it is obvious that some people are not doing their preseason training. In the first few weeks of soccer there are numerous hip flexor and groin problems. Volleyballers are having shoulder pain and Cross country runners complain of blisters and shin pain. Many of these aches and pains can be eliminated by properly preparing for your sport.
You know what your sport requires, get ready for those requirements. Don't expect to come to school in August and get in competitive condition in the two weeks of practice before your first game. Please come to the first practice ready to compete. If you come to school in poor condition it will take you 3 -6 weeks to make any significant fitness gains. You will already have had several games by this time. How many games were lost in the second half? Do you think fitness level may be a contributing factor to that problem?
Soccer players work on your running and kicking. Do not run long distances. You need to get to a field. Run on the grass, do sprints and practice cutting and running at different angles. Kick the soccer ball. Start slowly and build up to more powerful kicks. Your coach has a program for you.
Volleyballers, do power jumps. You need quick, explosive jumps. Work on that. Do your rotator cuff exercises and work your upper back. The upper back is the base for your shoulder strength.
Cross country runners, RUN. Get your mileage up. Have a good base so that when you return to school your body will be able to handle the added stress required to compete.
Ladies, make the commitment. Let's stop making excuses. I plan on coming back to school in great shape. Can you say the same? The challenge is out there, take the challenge.
Thursday, April 19, 2012
Now is the Time
I am busy getting my garden ready for the summer and, while I was doing some research, I came across a little item I found interesting. Some one asked a tree expert, "When is the best time to plant a shade tree?" The answer was, "Twenty years ago, the second best time is now." This answer reminds me that now is the best time to prepare for for the future.
Please ladies, get ready for next year now. We have made some great improvements this year with our sports teams. We have many talented young players who will be returning next year and, with some good incoming first year students, our teams should continue to improve. Don't become satisfied with simply improving; let's win! I know many people say that winning isn't that important. Most of those people are losers and it makes them feel better about themselves to say winning is not important. Winning is important. Whether you want to win a game or win a job, the object is to win. I am not talking about cheating or hurting others to achieve victory. I am talking about doing the things that are in your control to make yourself the best you can be. You need to set a goal and work to reach that goal. Our speaker at this year's sports banquet gave an excellent talk. She is in the MBC Hall of Fame and is a very successful business woman. She spoke about setting small goals to reach larger goals. Start setting your goals now. Let's not look at winning one more game than last year. Let's look at winning the USASouth Championship. If you just read that last line and are saying to yourself, "Yea, right". I ask, why not us? Are you saying you are not good enough? Do you think that little of yourself?
I know many of the coaches and I believe that you are capable of greater things, but do you believe it? I read an article in the paper by a opinion writer. He stated that his friend was always asking him, "Why can't I lose weight?" After hearing this for several years from his friend the man responded, "because you really don't want to." That may sound harsh, but there is truth in that statement. I have had the same girls come to me year after year and ask for workouts. I give them a workout, I explain what they need to do, and I get the assurance that they will come back next year in great condition. When they come back I can see that they have not done the workout they were so excited about a few months ago. They always have, what they consider, a good excuse. But, I believe they really don't want to. We need to break that mindset. Getting into condition takes time, sweat and hard work. Stay in touch with your teammates over the summer. If you can workout together, do so. If you can't, challenge each other with your texts, tweets, and the other stuff you people use to stay in touch. If your teammate slacks off, call them on it. Don't let them get away with hurting the team. But if you plan on calling them out, you better have your act together first. You will not fool anyone when the fall sports start if you didn't work out.
When one of you asks me how I'm doing you know my response will be, "Wonderful, here at Mary Baldwin College, Home of the Fighting Squirrels." I mean that. I love it here. I have great people to work with and wonderful young ladies to take care of. I want you to do well here at Mary Baldwin and later when you leave here and continue with your life. You will not become successful all of a sudden. There are no "overnight" successes. If you have not planted your shade tree yet, the second best time is now.
Please ladies, get ready for next year now. We have made some great improvements this year with our sports teams. We have many talented young players who will be returning next year and, with some good incoming first year students, our teams should continue to improve. Don't become satisfied with simply improving; let's win! I know many people say that winning isn't that important. Most of those people are losers and it makes them feel better about themselves to say winning is not important. Winning is important. Whether you want to win a game or win a job, the object is to win. I am not talking about cheating or hurting others to achieve victory. I am talking about doing the things that are in your control to make yourself the best you can be. You need to set a goal and work to reach that goal. Our speaker at this year's sports banquet gave an excellent talk. She is in the MBC Hall of Fame and is a very successful business woman. She spoke about setting small goals to reach larger goals. Start setting your goals now. Let's not look at winning one more game than last year. Let's look at winning the USASouth Championship. If you just read that last line and are saying to yourself, "Yea, right". I ask, why not us? Are you saying you are not good enough? Do you think that little of yourself?
I know many of the coaches and I believe that you are capable of greater things, but do you believe it? I read an article in the paper by a opinion writer. He stated that his friend was always asking him, "Why can't I lose weight?" After hearing this for several years from his friend the man responded, "because you really don't want to." That may sound harsh, but there is truth in that statement. I have had the same girls come to me year after year and ask for workouts. I give them a workout, I explain what they need to do, and I get the assurance that they will come back next year in great condition. When they come back I can see that they have not done the workout they were so excited about a few months ago. They always have, what they consider, a good excuse. But, I believe they really don't want to. We need to break that mindset. Getting into condition takes time, sweat and hard work. Stay in touch with your teammates over the summer. If you can workout together, do so. If you can't, challenge each other with your texts, tweets, and the other stuff you people use to stay in touch. If your teammate slacks off, call them on it. Don't let them get away with hurting the team. But if you plan on calling them out, you better have your act together first. You will not fool anyone when the fall sports start if you didn't work out.
When one of you asks me how I'm doing you know my response will be, "Wonderful, here at Mary Baldwin College, Home of the Fighting Squirrels." I mean that. I love it here. I have great people to work with and wonderful young ladies to take care of. I want you to do well here at Mary Baldwin and later when you leave here and continue with your life. You will not become successful all of a sudden. There are no "overnight" successes. If you have not planted your shade tree yet, the second best time is now.
Monday, March 26, 2012
Enjoy the Heat
Hello Fighting Squirrels. Sorry, it has been a few weeks since I've hit the blog. Things have been busy, and another year at Mary Baldwin College is quickly coming to a close. I must say Happy Birthday to Kate Carper. She has been my assistant for two years and is an avid supporter of all things Squirrel-like.
The weather has been great and I have seen many of you out there doing your off-season workouts. Even warmer weather is on the way, so here are a few tips on how to stay safe in the dog-days of summer. Exposure to extreme heat can cause problems for any athlete. This does not mean you should avoid working out in the heat. Athletes like to push themselves and pushing hard in the heat can be deadly. Wear loose, light colored clothing. Be sure to drink plenty of fluids. Water is usually the best thing. If you are going to be working hard for over 45 minutes a sports drink may be helpful. Workout in the morning or evening when it is a little cooler. Remember it is a combination of heat and humidity that causes problems. Be aware of the weather conditions. If you know your sport will be played in the heat, gradually increase your conditioning in the heat adding a few more minutes every couple of days. If you are working in the heat and start to feel ill you may be suffering from one of the following heat illnesses.
Heat illnesses come in three categories -- Heat cramps, heat exhaustion and heat stroke. Heat cramps are the least serious of the three conditions. If you have had heat cramps you know they are very painful. A muscle spasms and the muscle gets extremely tight. Cramps usually occur in the legs or abdomen. Drink fluids; water, a sports drink or fruit juice are options. Gently massage the cramp with ice; a little light stretching may also help. If the cramps stop, it is OK to begin playing again.
Heat exhaustion is a more severe condition. Most athletes will feel weak and may feel nauseous. The skin will feel cool and moist. The person may be pale or ashen. Heat exhaustion causes the body to sweat heavily to try and cool down. Move to a cooler place. Remove sweat soaked clothing and apply cool damp cloths or spray the person with cool water. Drink cool fluids, about 4 ounces every 15 minutes. Most people recover quickly from heat exhaustion, but if the person loses conscientiousness, refuses fluids or vomits call 911 or the local emergency number.
Heat stroke is the most severe heat-related illness. Heat stroke is a serious medical emergency. If you suspect heat stroke call 911. The person with heat stroke has an extremely high body temperature and red skin that can be dry or moist. The person my lose consciousness, have a rapid, weak pulse; rapid shallow breathing; confusion; vomiting and seizures. The best thing to do is rapidly cool the body by immersing the person up to their neck in cold water. If this can not be done, splash cold water on the person, get them in the shade, loosen restrictive clothing. Place ice bags on the person. Some people will tell you not to place the person in a tub of ice water. THEY ARE WRONG! Cool the person as quickly as possible.
A point of caution. Because we talk about heat illnesses in order; heat cramps, heat exhaustion, heat stroke, some people get the idea that the illnesses progress through these steps. They do not. An athlete can show no signs of heat illness and collapse from heat stroke.
Do not be afraid to workout in the heat, just be smart. Enjoy the nice weather, use your head and get ready for next year. March on squirrels.
The weather has been great and I have seen many of you out there doing your off-season workouts. Even warmer weather is on the way, so here are a few tips on how to stay safe in the dog-days of summer. Exposure to extreme heat can cause problems for any athlete. This does not mean you should avoid working out in the heat. Athletes like to push themselves and pushing hard in the heat can be deadly. Wear loose, light colored clothing. Be sure to drink plenty of fluids. Water is usually the best thing. If you are going to be working hard for over 45 minutes a sports drink may be helpful. Workout in the morning or evening when it is a little cooler. Remember it is a combination of heat and humidity that causes problems. Be aware of the weather conditions. If you know your sport will be played in the heat, gradually increase your conditioning in the heat adding a few more minutes every couple of days. If you are working in the heat and start to feel ill you may be suffering from one of the following heat illnesses.
Heat illnesses come in three categories -- Heat cramps, heat exhaustion and heat stroke. Heat cramps are the least serious of the three conditions. If you have had heat cramps you know they are very painful. A muscle spasms and the muscle gets extremely tight. Cramps usually occur in the legs or abdomen. Drink fluids; water, a sports drink or fruit juice are options. Gently massage the cramp with ice; a little light stretching may also help. If the cramps stop, it is OK to begin playing again.
Heat exhaustion is a more severe condition. Most athletes will feel weak and may feel nauseous. The skin will feel cool and moist. The person may be pale or ashen. Heat exhaustion causes the body to sweat heavily to try and cool down. Move to a cooler place. Remove sweat soaked clothing and apply cool damp cloths or spray the person with cool water. Drink cool fluids, about 4 ounces every 15 minutes. Most people recover quickly from heat exhaustion, but if the person loses conscientiousness, refuses fluids or vomits call 911 or the local emergency number.
Heat stroke is the most severe heat-related illness. Heat stroke is a serious medical emergency. If you suspect heat stroke call 911. The person with heat stroke has an extremely high body temperature and red skin that can be dry or moist. The person my lose consciousness, have a rapid, weak pulse; rapid shallow breathing; confusion; vomiting and seizures. The best thing to do is rapidly cool the body by immersing the person up to their neck in cold water. If this can not be done, splash cold water on the person, get them in the shade, loosen restrictive clothing. Place ice bags on the person. Some people will tell you not to place the person in a tub of ice water. THEY ARE WRONG! Cool the person as quickly as possible.
A point of caution. Because we talk about heat illnesses in order; heat cramps, heat exhaustion, heat stroke, some people get the idea that the illnesses progress through these steps. They do not. An athlete can show no signs of heat illness and collapse from heat stroke.
Do not be afraid to workout in the heat, just be smart. Enjoy the nice weather, use your head and get ready for next year. March on squirrels.
Monday, February 27, 2012
Off Season
Although the title is Off Season, I want to say congratulations to an in season team. Softball had a very good first weekend. One game short of a great weekend. There were many positive signs. One of the good signs this weekend was a noticeable increase in strength and power. These ladies spend a lot of their off season in the weight room. They stuck together and worked hard and have gotten stronger. Good job ladies.
Now let's talk about the title, Off Season. Most of our Fighting Squirrels are now in the off season. This is the time when many athletes and coaches will tell you championships are made. What are those of you who are in the off season doing today to win tomorrow? I urge you to get in the weight room. There are two folders at the desk, one for soccer and one for volleyball. I will be putting another folder in there for basketball soon. If you want to jump higher, hit harder and run faster, get in the weight room. There is NO TRUTH to the myth that weight training makes you slow or musclebound. Studies show a direct correlation between leg strength and speed.
Your coaches can not help you in the weight room, but I can. I am the athletic trainer and the strength and conditioning coach. Please talk to the softball girls. Find out what we did in the weight room and how they feel about their new found strength. I can tell you what you need to do, but you must do it.
If you want to win, start today. Get strong for next season. Volleyball and soccer, you must come to the first practice in good condition so that your coaches can work on skills not fitness. I guarantee that you will feel stronger and more confident if you start the season ready to go. The best way to have a good season is to have a great off season. Come on squirrels, lets pump it up!
Now let's talk about the title, Off Season. Most of our Fighting Squirrels are now in the off season. This is the time when many athletes and coaches will tell you championships are made. What are those of you who are in the off season doing today to win tomorrow? I urge you to get in the weight room. There are two folders at the desk, one for soccer and one for volleyball. I will be putting another folder in there for basketball soon. If you want to jump higher, hit harder and run faster, get in the weight room. There is NO TRUTH to the myth that weight training makes you slow or musclebound. Studies show a direct correlation between leg strength and speed.
Your coaches can not help you in the weight room, but I can. I am the athletic trainer and the strength and conditioning coach. Please talk to the softball girls. Find out what we did in the weight room and how they feel about their new found strength. I can tell you what you need to do, but you must do it.
If you want to win, start today. Get strong for next season. Volleyball and soccer, you must come to the first practice in good condition so that your coaches can work on skills not fitness. I guarantee that you will feel stronger and more confident if you start the season ready to go. The best way to have a good season is to have a great off season. Come on squirrels, lets pump it up!
Wednesday, February 22, 2012
Don't be a False Friend
I hope you had a chance to read yesterdays blog. Some of you may wonder what does this statement by Mother Teresa have to do with fitness. I believe in fitness of the mind, the body and the soul. There is one stanza that really stands out to me:
If you are successful, you will win some false friends and some genuine enemies.
Succeed anyway.
I had a discussion with a young lady this week that really struck me. She was upset that she feels like she is doing too much for herself and not enough for others. She has had success in many areas and yet she feels that she is not doing well. I think our society has skewed our views of success. If one earns a lot of money they are looked at as being greedy and the conventional wisdom says the rich are evil. Isn't that what to OWS crowd is all about? I certainly agree that your worth should not be measured by how much money you make; however, there is nothing wrong with being successful and making a lot of money. Think of the number of people you can help with your wealth. Why do some people think they deserve what others have earned? Success comes in many forms.
Your personal success often does help others. If you have a successful business, you hire workers. If you create a new product, you improve peoples lives. Don't be afraid of success. If you work hard and do well, you earned it.
Isn't this what we try to teach with sports? Those with talent don't always win. Those who work hard don't always win. Those with a little talent and who work hard don't win all the time, but they will have their fare share of success. I see a disturbing trend on some of our sports teams. We have had teams get defeated by a large margin and our girls will say that the other team, "Wasn't that good." Think about what you are really saying. This team hammered you and you can not accept the simple truth that they are better. I don't expect you to be happy about this, but instead of dismissing the lose with a silly comment, think about what made them better. Analyze their strengths and your weaknesses. Improve.
I have seen teammates rip other team mates because the other person is getting more playing time. Have you looked at yourself? Is that person working harder than you? Is that person more talented than you? Are you really doing your best at every practice and every game? If you are not as talented or you don't work as hard; don't rip the other player, make yourself better. Too often the answer for some of our girls is, "I quit."
Doesn't the successful athlete help the team? Doesn't the successful athlete help recruit better players to our school? If we are honest with ourselves don't we want to be the successful athlete? If you are working hard, but you are not as talented, you need to face that fact. Work hard to get better and know your role on the team. You may be a practice player and you need to accept that. Your contribution to the team is to practice hard everyday to make the starters better.
If you are that "better" player, what's your attitude? Do you try to offer help to your fellow players? Do you recognize that they might not be as talented, but they are working hard? Do you appreciate their hard work at practice? We are a team. We need to accept our roles, continue to seek self improvement and enjoy the victory or accept the lose with a determination to help each other get better. Don't be a false friend or a genuine enemy. Be a teammate, work together and succeed.
If you are successful, you will win some false friends and some genuine enemies.
Succeed anyway.
I had a discussion with a young lady this week that really struck me. She was upset that she feels like she is doing too much for herself and not enough for others. She has had success in many areas and yet she feels that she is not doing well. I think our society has skewed our views of success. If one earns a lot of money they are looked at as being greedy and the conventional wisdom says the rich are evil. Isn't that what to OWS crowd is all about? I certainly agree that your worth should not be measured by how much money you make; however, there is nothing wrong with being successful and making a lot of money. Think of the number of people you can help with your wealth. Why do some people think they deserve what others have earned? Success comes in many forms.
Your personal success often does help others. If you have a successful business, you hire workers. If you create a new product, you improve peoples lives. Don't be afraid of success. If you work hard and do well, you earned it.
Isn't this what we try to teach with sports? Those with talent don't always win. Those who work hard don't always win. Those with a little talent and who work hard don't win all the time, but they will have their fare share of success. I see a disturbing trend on some of our sports teams. We have had teams get defeated by a large margin and our girls will say that the other team, "Wasn't that good." Think about what you are really saying. This team hammered you and you can not accept the simple truth that they are better. I don't expect you to be happy about this, but instead of dismissing the lose with a silly comment, think about what made them better. Analyze their strengths and your weaknesses. Improve.
I have seen teammates rip other team mates because the other person is getting more playing time. Have you looked at yourself? Is that person working harder than you? Is that person more talented than you? Are you really doing your best at every practice and every game? If you are not as talented or you don't work as hard; don't rip the other player, make yourself better. Too often the answer for some of our girls is, "I quit."
Doesn't the successful athlete help the team? Doesn't the successful athlete help recruit better players to our school? If we are honest with ourselves don't we want to be the successful athlete? If you are working hard, but you are not as talented, you need to face that fact. Work hard to get better and know your role on the team. You may be a practice player and you need to accept that. Your contribution to the team is to practice hard everyday to make the starters better.
If you are that "better" player, what's your attitude? Do you try to offer help to your fellow players? Do you recognize that they might not be as talented, but they are working hard? Do you appreciate their hard work at practice? We are a team. We need to accept our roles, continue to seek self improvement and enjoy the victory or accept the lose with a determination to help each other get better. Don't be a false friend or a genuine enemy. Be a teammate, work together and succeed.
Tuesday, February 21, 2012
Do it Anyway
Last week at Mass the deacon read a prayer that is attributed to Mother Teresa. I thought I would pass it on to you.
People are often unreasonable, irrational and self-centered.
Forgive them anyway.
If you are kind, people may accuse you of selfish, ulterior motives.
Be kind anyway.
If you are successful, you will win some unfaithful friends and genuine enemies.
Succeed anyway.
If you are honest and sincere people may deceive you.
Be honest and sincere anyway.
What you spend years creating, others could destroy overnight.
Create anyway.
If you find serenity and happiness, some may be jealous.
Be happy anyway.
The good you do today, will often be forgotten.
Do good anyway.
Give the best you have, and it will never be enough.
Give your best anyway.
In the final analysis, it is between you and God.
It was never between you and them anyway.
My only comment: Amen.
People are often unreasonable, irrational and self-centered.
Forgive them anyway.
If you are kind, people may accuse you of selfish, ulterior motives.
Be kind anyway.
If you are successful, you will win some unfaithful friends and genuine enemies.
Succeed anyway.
If you are honest and sincere people may deceive you.
Be honest and sincere anyway.
What you spend years creating, others could destroy overnight.
Create anyway.
If you find serenity and happiness, some may be jealous.
Be happy anyway.
The good you do today, will often be forgotten.
Do good anyway.
Give the best you have, and it will never be enough.
Give your best anyway.
In the final analysis, it is between you and God.
It was never between you and them anyway.
My only comment: Amen.
Wednesday, February 15, 2012
How can I run faster?
Charlie, how can I run faster? I get this question from many of the fighting squirrels. The VWIL ladies want to increase their times for their military fitness tests and the athletes want more sprint speed so they can compete at a higher level. We can talk about a lot of different ways to increase speed. In this article I will discuss one important step to take. Are you ready? RUN FASTER.
The next question I get is, "I know that, but how?" Most of us like to stay in our comfort zones. I have talked about this in previous blogs. To run faster you must, well, run faster. If you want to increase your time for the 1.5 or 2 mile military run you should not just keep adding miles to your runs. Too many VWIL ladies keep adding miles to their runs, but they plod along at the same slow pace. One way to decrease your run times is to increase your run tempo. To do this is to get a stop watch and time your runs. I often tell the VWIL ladies. Get on our track and jog .5 miles to warm up. Take a few minutes to stretch and then get ready to work. Run a 1/4 mile as hard as you can, time the run. Walk the straight away. Jog around the corner and the next straight away. Walk the next corner. When you get to your start point, run another 1/4 and try to beat your last time. Run 4 quarters in this way. Jog another .5 miles to cool down and then stretch. Do this speed work 2 or 3 times a week with easy longer runs in between. Please remember to get a day of rest also.
The same type of training applies to sprint work. Run your sprint with a stop watch. Take a break walk back to your start point, take some time to recover and try to beat your last time on your next sprint. Another way to improve your sprint speed is to downhill run. Find a moderate hill, this should not be a problem in Staunton. Run down the hill at a sprint. This will force you to over-run; that is run at a faster pace than you are used to running. Jog or walk back up the hill and get ready for your next sprint.
There a many other things that can improve your run time. Increasing your strength through weight training and perfecting your form are ways to increase speed. In this blog I wanted you to get the easiest way to increase your speed without getting too scientific or specific. This type of training is hard work. You will probably hate it at first, but you will get results. I think the best and easiest way for you to increase your speed is; RUN FASTER.
Sprint on Squirrels.
The next question I get is, "I know that, but how?" Most of us like to stay in our comfort zones. I have talked about this in previous blogs. To run faster you must, well, run faster. If you want to increase your time for the 1.5 or 2 mile military run you should not just keep adding miles to your runs. Too many VWIL ladies keep adding miles to their runs, but they plod along at the same slow pace. One way to decrease your run times is to increase your run tempo. To do this is to get a stop watch and time your runs. I often tell the VWIL ladies. Get on our track and jog .5 miles to warm up. Take a few minutes to stretch and then get ready to work. Run a 1/4 mile as hard as you can, time the run. Walk the straight away. Jog around the corner and the next straight away. Walk the next corner. When you get to your start point, run another 1/4 and try to beat your last time. Run 4 quarters in this way. Jog another .5 miles to cool down and then stretch. Do this speed work 2 or 3 times a week with easy longer runs in between. Please remember to get a day of rest also.
The same type of training applies to sprint work. Run your sprint with a stop watch. Take a break walk back to your start point, take some time to recover and try to beat your last time on your next sprint. Another way to improve your sprint speed is to downhill run. Find a moderate hill, this should not be a problem in Staunton. Run down the hill at a sprint. This will force you to over-run; that is run at a faster pace than you are used to running. Jog or walk back up the hill and get ready for your next sprint.
There a many other things that can improve your run time. Increasing your strength through weight training and perfecting your form are ways to increase speed. In this blog I wanted you to get the easiest way to increase your speed without getting too scientific or specific. This type of training is hard work. You will probably hate it at first, but you will get results. I think the best and easiest way for you to increase your speed is; RUN FASTER.
Sprint on Squirrels.
Monday, February 13, 2012
Choices
As many of you already know, Whitney Houston died this weekend. How can it be that a beautiful, talented, intelligent women winds up dead in her bathtub of an overdose of drugs and alcohol? The answer is: Choices.
We all make choices everyday. Some of those choices are good and some are bad. Some bad choices don't matter much. If you don't brush your teeth today, you probably will not suffer any long term damage. Your friends may not want to get very close to you, but once you brush your teeth they will be back. If you never brush your teeth you may have some bigger issues to deal with.
Some bad choices can be devastating. Getting behind the wheel of your car after drinking can get you or someone else killed. This bad choice changes many lives and will never go away. If you're lucky as a drunk driver, you may live, but that bad choice will be with you forever.
We often think about the big choices we make, but what about the little choices. Why do so many young, talented, intelligent women at Mary Baldwin College, "Home of the Fighting Squirrels", overeat, smoke cigarettes, binge drink and do drugs? Again, the answer is: Choices.
You make most of the choices in your life. Please think about your health. Many young ladies are setting themselves up for long term health issues because of the choices they are making today. Some of these choices will affect you right now; some of these choices will not affect you for many years. Please evaluate your life. If you are making poor choices, start by making a change. If you need help making the right choices, there are many people on campus willing to help you.
Some of you may think, "It's my life, I'll do what I want." You are correct, it is your life. Please make it a happy and hopeful life. Be honest with yourself. If you need help, seek that help. If one person can't help, seek out someone else. You know the difference between right and wrong. Wrong can sometimes be easy. Do what is right, not what is easy.
Whitney Houston made some terrible choices. She was in a bad relationship. She partied too much. She threw away great talent and an ability to help many other people. I remember her rendition of the National Anthem many years ago. It is still one of the greatest ever. She was a great talent. I hope you don't feel I am speaking ill of the dead. I am not; but the truth is the truth. I hope she will find the peace she could not find on earth, but she is no hero. She is a fallen star. Please look at her tragic end as lesson. Make good choices. Take care of yourself. Reach your full potential.
Make good choices as you march on squirrels.
We all make choices everyday. Some of those choices are good and some are bad. Some bad choices don't matter much. If you don't brush your teeth today, you probably will not suffer any long term damage. Your friends may not want to get very close to you, but once you brush your teeth they will be back. If you never brush your teeth you may have some bigger issues to deal with.
Some bad choices can be devastating. Getting behind the wheel of your car after drinking can get you or someone else killed. This bad choice changes many lives and will never go away. If you're lucky as a drunk driver, you may live, but that bad choice will be with you forever.
We often think about the big choices we make, but what about the little choices. Why do so many young, talented, intelligent women at Mary Baldwin College, "Home of the Fighting Squirrels", overeat, smoke cigarettes, binge drink and do drugs? Again, the answer is: Choices.
You make most of the choices in your life. Please think about your health. Many young ladies are setting themselves up for long term health issues because of the choices they are making today. Some of these choices will affect you right now; some of these choices will not affect you for many years. Please evaluate your life. If you are making poor choices, start by making a change. If you need help making the right choices, there are many people on campus willing to help you.
Some of you may think, "It's my life, I'll do what I want." You are correct, it is your life. Please make it a happy and hopeful life. Be honest with yourself. If you need help, seek that help. If one person can't help, seek out someone else. You know the difference between right and wrong. Wrong can sometimes be easy. Do what is right, not what is easy.
Whitney Houston made some terrible choices. She was in a bad relationship. She partied too much. She threw away great talent and an ability to help many other people. I remember her rendition of the National Anthem many years ago. It is still one of the greatest ever. She was a great talent. I hope you don't feel I am speaking ill of the dead. I am not; but the truth is the truth. I hope she will find the peace she could not find on earth, but she is no hero. She is a fallen star. Please look at her tragic end as lesson. Make good choices. Take care of yourself. Reach your full potential.
Make good choices as you march on squirrels.
Monday, February 6, 2012
Can we build a dugout?
If you wander by the softball field today you will see the framing for the new dugouts. A group of people got together and put these frames up on Saturday. The frames were engineered and cut at VMI. They were delivered here over the last week and constructed this weekend. A lot of planning and work went into this operation. Those dugouts did not magically appear. An idea was formulated, people made a plan, rough cuts were made and the frames were erected. The members of the softball team that helped with this project on Saturday did not question the engineers about the best way to put these plans together. They listened to instructions. Followed the instructions. Worked hard. The first dugout took a little time, but as the team learned and practiced the techniques the engineers gave them, their skills developed, and the second dugout went up more quickly.
I started to think about this process Sunday night. It is a lot like building a winning team. It takes a lot of people working together. The coach devices a plan for the season, gathers the equipment required to play the game, and instructs the players on the proper way to put the plan into action. This is where I some times see a disconnect at Mary Baldwin College, "Home of the fighting Squirrels."
The softball players on Saturday never questioned the engineers about how to put the plan into action. If they had questions they asked, but they did not presume to know more than the engineers. They realized that the best way to have a good dugout was to listen and do what they were told. This in no way made them lesser people, only people with less knowledge who were smart enough to follow the instruction of the professionals.
Sometimes our athletes think they have a better way to win than the coach; they have their own plan. If everyone on a team has their own plan, dugouts don't go up and teams don't win. Please understand this does not pertain to the softball team or any other team here at Mary Baldwin College, "Home of the Fighting Squirrels." This pertains to individuals on all of our fighting squirrel teams.
If you are on a team, the team comes first. The coach runs the team. The coach is the engineer; she or he has the plan. You may not agree with the plan. Maybe other people on your team don't like the plan. However, I assure you that a team with many different plans will not succeed. A team with one plan might. There are no guarantees. Can you put yourself second and fully devote yourself to the team and the coach?
I heard an interesting comment by a high school football coach a few months ago. He won several state titles at his previous school, but decided to go to another bigger school as their new head coach. At his first meeting with his players he told his players he could not guarantee a state championship even if they worked hard everyday, hit the weight room and listened to what he said. Then he said that there was a guarantee he could give them. If they don't work hard, don't hit the weight room and don't listen to him they would never win a state championship.
Ladies it is time to get on board. Join the team, not on paper, but in your heart. Place the team above your self. Listen to the coach and commit to the plan. Does doing this guarantee a winning season? No. But without it we will continue to struggle. I guarantee it. Winning does not magically appear. It takes work.
Thanks to everyone who helped to make the dugouts a reality. It's nice to have a home for the squirrels.
I started to think about this process Sunday night. It is a lot like building a winning team. It takes a lot of people working together. The coach devices a plan for the season, gathers the equipment required to play the game, and instructs the players on the proper way to put the plan into action. This is where I some times see a disconnect at Mary Baldwin College, "Home of the fighting Squirrels."
The softball players on Saturday never questioned the engineers about how to put the plan into action. If they had questions they asked, but they did not presume to know more than the engineers. They realized that the best way to have a good dugout was to listen and do what they were told. This in no way made them lesser people, only people with less knowledge who were smart enough to follow the instruction of the professionals.
Sometimes our athletes think they have a better way to win than the coach; they have their own plan. If everyone on a team has their own plan, dugouts don't go up and teams don't win. Please understand this does not pertain to the softball team or any other team here at Mary Baldwin College, "Home of the Fighting Squirrels." This pertains to individuals on all of our fighting squirrel teams.
If you are on a team, the team comes first. The coach runs the team. The coach is the engineer; she or he has the plan. You may not agree with the plan. Maybe other people on your team don't like the plan. However, I assure you that a team with many different plans will not succeed. A team with one plan might. There are no guarantees. Can you put yourself second and fully devote yourself to the team and the coach?
I heard an interesting comment by a high school football coach a few months ago. He won several state titles at his previous school, but decided to go to another bigger school as their new head coach. At his first meeting with his players he told his players he could not guarantee a state championship even if they worked hard everyday, hit the weight room and listened to what he said. Then he said that there was a guarantee he could give them. If they don't work hard, don't hit the weight room and don't listen to him they would never win a state championship.
Ladies it is time to get on board. Join the team, not on paper, but in your heart. Place the team above your self. Listen to the coach and commit to the plan. Does doing this guarantee a winning season? No. But without it we will continue to struggle. I guarantee it. Winning does not magically appear. It takes work.
Thanks to everyone who helped to make the dugouts a reality. It's nice to have a home for the squirrels.
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