Power of Recess

Touch football, outdoor hoop, dodge ball, or get in line for wall ball? What great options to choose from. Recess is just that - a menu of athletic choices. It was a three times a day occurrence when I was a kid in the 70's. Before school started there were the regulars who were in front of the 20 foot wall in line to play wall ball. The equipment needed; one classic grade school playground red ball. I can smell the rubber of that ball, hear the sound it made and remember how good it felt to whail on it with my right arm while playing. Some sweat built up, a bit of dirt on the arm and and I am off to my classroom with my buddies to start the day. Two more recesses coming -- what a concept!

Recess energized myself and my pals. It allowed us to interact, compete, laugh, and a chance to showcase our skills in front of the girls gallery.   All these things made recess a true treasure. After school we had 2 hours of time to plan the next recess at the local park, neighborhood street, or the flat driveway of a pal's house to play hoop. Does it get any better I thought? No, it does not.

So as we mature in life, recesses go into the memory bank of our minds. We have now grown up, taken on responsibilities and that kind of activity is just for kids. Is it really? Does it have to be like this? No, it does not.

Bob Smith the business owner can shoot hoops in the morning with his kids before they catch the bus to school, get in a game of squash on his lunch hour, and hit the trail with his wife for a healthy 2 mile run outside his home after work.


Recess is making time to do it. We have been brainwashed with the message of exercise being "3 times a week" like that is a threshold of some sort. Recess is every day like it was in grade school...DAILY. Get off your butt, spread some recess to yourself, your family, and have some fun. Recess could be 10 minutes of dancing to some cheesy boogie wonderland tune, or joining in on the kickball game at the end of the cul-de-sac where you live. Recess means movement and some sweat to go with it.

Do it like we did in the 70's. Throw, catch, run, sprint, hop, get muddy if you choose. The bell is about to ring and it's the sound of recess.

DB

Get unstable: Gain strength and power

Working out on sand is a fantastic way to cross train for all athletes of any discipline. Sand is a unstable surface and will assist in your body finding balance as you adjust with each step. The unstableness is great for gaining strength and power which starts at the pelvic area - the strongest point of your body.

Get yourself to the beach or a sand volleyball pit where there is some deep soft sand. Set up two sand workouts with plastic colored cones, cups, milk cartons, whatever is available.

1st sand station: Place the cones in a square. The cones need to be 20 feet apart from eachother (4 cones makes the square). After you are warmed up properly, sprint to each cone and come to an abrupt stop at each one. Hold your stopped pose at each cone for 2 seconds and take off to the next one. Starting and stopping can be very demanding on your cardiovascular training which is what your heart can take and also thrive on. Do 4 sets of squares at this station.

2nd sand station: Set up 2 lines of 4 cones 2-3 yards apart so they emulate the formation below. Move laterally with your body around the outside of each cone. Keep your body erect with your eyes focused forward. Stick your butt out there as if you were squatting. Make your quads and hamstrings work..get them parallel with the ground. 4 sets at this station. Focus on form not speed. Again, stick your butt out and make your legs do work.

--Get creative and vary the cone formations

--Increase the difficulty as you feel fit

--Wear a weighted vest if you feel brawny

Shock your body and do these workouts on

sand. Low impact, great for the muscles in your

feet and a fun way to mix up your workouts.

Do work on sand like this dude! Get after it.

DB

Rope 101

Jumping rope is a great way to cross train for your exercise regime. It is a learned skill that takes patience and commitment if you are willing to go the distance and learn how. For beginners I strongly suggest the following to get a understanding of how you and the rope come together as one;

1. Find a rope that has alternating plastic colors (the grade school version)

2. Cut it exactly in half. Yep, do it.

3. Tie off each end so the plastic pieces stay on each rope (You now have 2 ropes)

4. Rope #1 for the right hand, rope #2 for the left hand.

5. Lightly jog in place with the weight on the mid to front part of your feet

6. Mix in the ropes with your light jog and let them hit the floor

7. Listen for the "click" on the floor as you continue your footwork

8. Keep your ear tuned to the sound of the click and create a rhythm with your feet

9. You will begin to learn how the flow of the feet and rope work together as one

10. Be one of very few to learn the skill of how to jump rope.

Be patient. It takes dedication and time to learn how to jump rope. There will be a point where jumping rope becomes a gliding motion as you get lighter feet and better rhythm. You will know when you reach this threshold and get much more out of the exercise.

DB

6 > 2

A simple math equation for you to put on your refrigerator;

1 lb. of muscle burns 6 calories a day.

1 lb. of fat burns 2 calories a day.

6 vs. 2

6 wins.

Build strong quality muscle fibers by stressing the body with correct balance and form. Muscle loves to burn calories and will do it when you are sleeping. If you begin a weight training program, keep this one thing in mind;

Get a slow tempo and CONTROL the weight.

Build some muscle and burn more 6's.

See you outside. DB

Own your squat

One of the most powerful moves you can put your body through is the squat. Squats doesn't have to mean getting a 45lb. bar on your back with matching plates on each side of the bar. You can do a simple "air squat"or body squat anywhere there is 10 square feet of room. Here are the basic constants or checkpoints when performing a squat. Before you begin, relax to focus and enjoy the exercise!

1. Feet at shoulder width apart with toes flared outwards by one inch

2. Look straight ahead, find a focal point

3. Go to the decline position with a small arch in your lower back

4. Keep your knees just behind your toes as you decline

5. Get your quads and hamstrings parallel with the floor

6. Hold the squat for one second and drive your body upward with your heels

7. Avoid locking your knees out when you arrive upward

8. BUTT OUT, BODY UP! (Stick your butt out and keep your body erect during the squat)

--Toes flared one inch outward helps open up the hip girdle for more flexibility and strength--

Own your very own squat and do them anywhere.

A helpful website I recommend is www.twohundredsquats.com

Yard Rules

If you go to a basebalI game this summer, follow these simple rules;

1. If you are 14 or under, you are allowed to take a glove to the game.

2. Do not interfere with balls that are within reach of a player.

3. All balls (home run or foul balls) give it up to a kid.

4. Relax -- Official MLB baseballs by Rawlings are a $12 item (buy one online if you can't help yourself).

5. Be the first to catch a ball and not act like a complete buffoon at the yard.

Yes.

No.

Heartfelt

Feed your heart with these healthy choices. This menu will also boost your exercise program.

~Salmon
~Quality grade Omega-3 fish oil
~Virgin or Extra virgin Olive Oil
~Almonds
~Walnuts
~Avocado
~Steel Cut Oatmeal
~Dark berries (blueberry, blackberry, raspberry)
~Spinach leaves

Your heart beats approximately 103,000 times in 24 hours. Daily exercise, a healthy diet, hydration, and quality rack time will be heart felt.

DB