Tips For High School Football Players

High school football is a high-pressure, competitive game. In such a competitive world, how can you make yourself better? Here are some tips:

Listen to your Coach. This sounds basic, but a common problem with high school athletics across all sports is intrusive parents. Parents want the best for their children, but they also need to realize that sometimes "the best" can be provided by a coaching staff. When you begin listening to your parents over your coach, you're in danger of jeopardizing the basics of the team. With a no-nonsense coach, this situation might result in your benching; in other settings, it could alienate you from the rest of your team. One of the most important elements of high school football is learning how to play within a team, instead of outside or above the greater group. Don't jeopardize that by tuning out your coach.

Play the way you practice. In the hip-hop era, the attitude espoused by Allen Iverson (demeaning the concept of practice as secondary to a game) has become a bit too popular. Yes, games mean more --- they count towards your record. However, on a well-coached team, your achievement in games should directly relate to your achievement in practices. Be the first one on the field, and the last one to leave. Exceed your coach's expectations for every drill. Hustle on every play. Be a vocal leader with struggling or disinterested teammates. Not only will excellent practice sessions help you earn more playing time, they'll increase your skills on the field.

Specialize your drills. Certain players run the gamut of basic football drills every time they practice, because it's how they've been taught up to then. In reality, that's not effective. Focus on drills that help you improve areas in which you need improvement. For example, if you already throw a solid, spiraling ball, then don't consistently do a throwing drill for accuracy. Do it occasionally, as a refresher, but instead constantly do a footwork drill that helps manage your movements in the pocket. When you concentrate on areas in need of improvement, you gradually improve those areas, turning you into a more complete player.

Have a "Be the Best" attitude. When Buck Showalter was managing the New York Yankees in the mid 1990s, it was noted by some media that he was out of shape. Buck responded to the criticism, saying he couldn't get on a treadmill anyway. When pressed for why he couldn't, he explained rather simply --- "Whenever I'm on the treadmill, I'm thinking about what other managers are doing right then that's making them more successful." Simply put, if you want to be the best, you need to act like you're the best. If you have a choice between a Friday night out before a game and a better night of sleep, take the sleep. It's a hard choice in the socially driven HS years, but you'll perform better than players on the opposing team who did decide to go out. If you have an opportunity to get to practice early --- or school early, for that matter --- and get in extra workout sessions or drills, do it. Every little bit helps.

Be confident. According to Michael Jordan, arguably the greatest athlete within a single sport of all-time, "the whole thing" with sports is confidence. Espouse confidence in whatever you do. Realize that you've prepared well, and everyone you're opposing is a man, just like you, and has a similar set of strengths and limitations. Never get down on yourself, or believe you can't do something; it will hinder your ability to be the best you can be.

Study. This has a two-pronged meaning. First, excel in the classroom. All American high schools operate on a "Don't Pass, Don't Play" policy, and if you fail a class, you're riding the bench anyway --- and how is that going to make you better? Focus on studies. But, within a football context, study everything you can. How do the best players on your team approach practices and games? How does an upcoming opponent run their offense, or manage their defense? Does the QB tap his foot twice for an audible? The more prepared you are studying tendencies of the game, the smarter a player you'll be --- and often times, intelligence in on-field situations can make up for any difference in physical ability.

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Healthy Memorial Day Recipe - BLT BBQ Chicken Salad

Ingredients

1/2 cup mayonnaise
3 -4 tablespoons barbecue sauce
2 tablespoons onions, finely chopped
1 tablespoon lemon juice
1/4 teaspoon pepper
1 1/2 lbs chicken, cooked, chopped or shredded
10 slices bacon, cooked & crumbled
2 hard-boiled eggs, sliced or chopped
6 -8 cups torn salad greens
2 large tomatoes, chopped

Directions

In a small bowl, mix the mayo, bbq sauce, onion, lemon juice, and pepper; cover & refrigerate until ready to serve. Place salad greens on a large serving platter, add tomatoes, chicken, bacon and eggs. Drizzle with dressing just before serving.

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Important Stretches For Your Achilles Tendon

Toe stretch

1. Sit in a chair and extend your affected leg so that your heel is on the floor with your foot pointing
   away from you (dorsiflexion).
2. With your hand, reach down and pull your big toe up and back (toward your ankle and away from
   
    
   the floor).
3. Hold the position for 20 seconds.
4. Repeat 4 times per session, 5 times a day.
   

The next three exercises are often done in a progression. Start with the calf-plantar fascia stretch and then move on to the calf chair stretch and the stair stretch. Talk to your health professional about how long you should do each one before moving on to the next one.

Calf-plantar fascia stretch

1. Sit with your legs extended and the knees straight.
2. Loop an elastic band or towel around the leg to be stretched. Position the band or towel so that it goes around your foot just under the toes.
3. Hold each end of the towel or band in each hand, with your hands positioned above your knees. A towel will give you a more effective stretch.
4. Pull back with the towel or band so that your foot stretches toward you.
5. Hold the position for 10 to 30 seconds.
6. Repeat 5 times per session, 2 sessions a day.

Chair calf stretch

Talk to your health professional about how long to hold the stretch. A general recommendation is to hold the stretch 20 to 30 seconds and repeat it 3 to 5 times, 2 to 10 times a day.

1. Stand behind a kitchen-type chair and place your hands on the back of a chair for balance.
2. Step back with your left leg; keep the leg straight, and press your left heel into the floor with your toe turned slightly in.
3. Lean forward, and bend your right leg slightly. Feel the stretch in your left Achilles tendon.
4. Repeat on the other side.

Stair stretch

1. Stand with the balls of both feet on the edge of a stair or curb (or even a medium phone book), with at least one hand holding on to something solid, such as a banister or handrail, to help you keep your balance
2. Keeping your affected leg straight, slowly let that heel hang down off of the stair or curb until you feel a stretch in the back of your calf and/or Achilles area. Some of your weight should still be maintained on the other leg.
3. Hold this position for 20 seconds.
4. Repeat 4 times per session, 5 times a day or whenever your Achilles tendon starts to feel tight.

This stretch can also be done with your knee slightly bent.

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A Great Ab Workout For Moms On The Go

Here are some easy Ab exercises that will help strengthen your core—the first place moms should focus their fitness efforts. When performing these ab workouts, start by taking a few breaths in each pose. As you build strength, try to increase the number of breaths you take. The whole routine should take only five to 10 minutes. You'll need: a yoga mat or towel. 

Standing Balance

Stand with your feet shoulder-width apart and take a few breaths to center yourself. Bring your left knee toward your chest, holding it with your left hand. (Place right hand on a wall for balance if necessary.) Inhale to lengthen the sides of your body from your waist to armpits, and exhale to ground right foot. Take about three to five breaths here; with each exhalation, gently draw belly and pelvic floor up and in for more stability. Switch sides and repeat. As your balance improves, try taking your hand off the wall and placing it on your waist.

Downward-Facing Dog

Come to your hands and knees on mat, then walk your knees back a few inches until they're behind hips. Inhale, tuck toes and slowly exhale, straightening legs as you bring hips toward ceiling. Keep hands firmly rooted to the mat, especially fingertips. Remain here for three full breaths, come down, and sit back on heels to rest in child's pose or on hands and knees.

Boat Pose

Sit tall on your mat, legs extended and your hands at sides. Lift your feet off mat with your knees bent and your shins parallel to floor. Keeping your abdominals engaged, lean back slightly but stay as far forward on sitting bones as possible. Reach your fingers forward, keeping hands in line with shoulders. Breathe evenly, lengthening the sides of body as you balance on sit bones.

Bicycle Crunches

Lie on your back, with your hands clasped behind head. Lift your shoulders up and bring your left knee to chest, extend right leg out, and twist right elbow to left knee. Repeat on the other side. Keep alternating until you've done 8 to 10 on each side.

Plank Pose With Moving Arm

Get on your hands and knees. Straighten your legs so you're in a plank position resting on your toes. Hold the position for 2 sets of 30 seconds each. When you can do that easily, try raising one arm at a time, keeping hips level and torso in line. Alternate raising and lowering each hand 5 to 10 times each. For a challenge, have your toddler straddle your hips.

Scissor Lifts 

Bring your legs straight up into the air so that they're at a 90-degree angle to your torso. Engage your ab muscles (especially your transverse ab muscle) and lower your right leg down so that it's just off the ground. Hold it there for a few seconds while keeping your pelvis stable, your tummy taut, and your back flat. Snap your right leg up, and repeat with your left leg. Try 10 reps on each leg.

Butterfly Abs

Lie on your back and place soles of feet together; relax knees out to the side. Place hands behind head, with elbows out. Tightening abs, lift chest and shoulders up, then release back down. Do 10 to 12 reps.

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Delicious & Healthy Cinco de Mayo Recipes

Mock-a-Mole

A simple way to cut the fat and add some fiber! Mock-a-mole is so delicious and so festive.

Ingredients:

1 avocado, peeled, pitted, and mashed

1 cup cooked green peas

1/4 cup chopped fresh tomato

2 tablespoons chopped fresh cilantro plus more for garnish

1 tablespoon chopped red onion

1 tablespoon chopped fresh parsley

2 teaspoons fresh lime juice

1 teaspoon Worcestershire sauce

1 teaspoon garlic salt

1/2 teaspoon black pepper

3/4 teaspoon Tabasco sauce

Preparation: 

Combine all of the ingredients in a large bowl and blend with an immersion blender until smooth. Garnish with cilantro. Serve with tortilla chips, whole grain crackers, and raw vegetables. Use any of these variations, or mix and match them according to your tastes 

Adventurous alternatives to spice things up:

Variation 1: Instead of tomato, try chopped pear, grape, or cherry tomatoes.

Variation 2: Instead of Worcestershire sauce, try soy sauce (including tamari or shoyu). 

Variation 3: Instead of Tabasco sauce, try a dash cayenne pepper or a pinch of red pepper 

Variation 4: Instead of fresh lime juice, try other citrus juice.

Variation 5: Instead of red onion, try scallions or chives.

Spicy Black Bean and Avocado Hummus

A spicy black bean and avocado dip with fresh jalapenos and lime. Perfect for scooping up with pita or tortilla chips and fresh vegetables.

Ingredients

1-15 oz can black beans, drained and rinsed

1 medium avocado, pitted and peeled

1 jalapeno, stem and seeds removed

1 clove garlic

2 tbs freshly squeezed lime juice

2 tbs water

2 tbs tahini

1 tsp cumin

½ tsp salt

¼ tsp freshly ground black pepper

Preparation:

Combine the ingredients in the bowl of a food processor. Process until smooth and creamy. Serve with chips or fresh vegetables. Can be stored, refrigerated in an airtight container for up to 3 days.

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Sensational Slimming Summer Salads

MÂCHE WITH SUMMER LEMON CUCUMBERS AND LYCHEE

Tender greens, delicate mushrooms, crunchy cucumber and fragrant lychee fruit make this an especially refreshing salad. And with only 241 calories, it won’t weigh you down. 
Calories: 241 
Fat: 14 grams

Ingredients 
1/4 cup rice wine vinegar
1 tablespoon fresh lemon juice
1/2 teaspoon sugar
1/4 cup extra-virgin olive oil 
1/4 teaspoon fine sea salt, plus more to taste
1/4 teaspoon freshly ground black pepper
1 pint fresh or 1 (16-ounce) can lychees, rinsed
1 (3.5-ounce) package enoki mushrooms 
8 ounces mâche lettuce 
1 pint mixed cherry tomatoes, halved
2 lemon cucumbers, sliced into half-moons*
1 English cucumber

Preparation
1. To make dressing, whisk together first 3 ingredients (through sugar) in a bowl. Add oil in a thin stream, whisking constantly. Season with salt and pepper; set aside.
2.Peel and chop lychees. Gently separate mushrooms from one another.
3.For each serving, toss 1 cup mâche with some cherry tomatoes, mushrooms, lemon cucumber, and English cucumber with 1 tablespoon dressing in a bowl. Top with 1 teaspoon chopped lychees and a dash of sea salt. (Add more lychees if you'd like a stronger floral flavor.)

*Note: If you can't find lemon cucumbers, use 8 red radishes.

SUMMER MELON WITH FIG AND PROSCIUTTO

The luscious, fleshy fruit gives this classic combo a refreshing twist.
Calories: 212 
Fat: 7 grams

Ingredients 
1 Sharlyn melon, peeled, seeded and cut into medium cubes (about 4 cups)* 
1 honeydew melon, peeled, seeded and cut into medium cubes (about 4 cups) 
1 cantaloupe, peeled, seeded and cut into medium cubes (about 4 cups)  
3 ounces prosciutto di Parma, julienned 
1 bunch basil 
8 fresh dark-skinned figs, trimmed and quartered 
1/4 pound arugula 
1 tablespoon extra-virgin olive oil  
1 (4-ounce) block ricotta salata, shaved, for garnish 
1 tablespoon crushed red pepper, for garnish

Preparation
For each serving, place 1/2 cup of each melon in the center of the plate; place about 1/3 ounce prosciutto on top of the melon, followed by a few basil leaves, 4 fig quarters, and a few arugula leaves. Drizzle each serving with a little olive oil, and garnish with the shaved ricotta salata and a dash of crushed red pepper.

*Note: If you can’t find Sharlyn melon, use extra honeydew or cantaloupe. 

FILET MIGNON WITH ROQUEFORT AND RED LEAF

This steak-and-potatoes dish is guaranteed to make salad lovers out of the staunchest meat eaters. Calories: 441 
Fat: 27 grams

Ingredients 
2 large Yukon Gold potatoes, diced
1 tablespoon extra-virgin olive oil 
4 thyme sprigs
2 rosemary sprigs, roughly chopped
1/2 cup balsamic vinegar 
2 teaspoons Dijon mustard
1 teaspoon chopped fresh garlic 
1 teaspoon sliced shallot
1 teaspoon honey
1 teaspoon fresh thyme leaves
1 teaspoon sugar
1/2 cup plus 1 tablespoon canola oil, divided
1/4 teaspoon sea salt, divided
1 teaspoon freshly ground black pepper, divided
1 large yellow onion, chopped
4 (6-ounce) prime filet mignon steaks
2 heads red leaf lettuce, leaves separated
2 large tomatoes, quartered and sliced
1/4 pound Roquefort blue cheese, crumbled

Preparation
1. Preheat oven to 375° and grill to high.
2. Toss first 4 ingredients (through rosemary sprigs); place on a baking sheet. Roast the potatoes for 25 minutes or until golden; set aside.
3. Combine vinegar and next 6 ingredients (through sugar) in a blender. Add 1/2 cup oil in a thin stream; blend. Add 1/8 teaspoon each salt and pepper; set aside.
4. While potatoes roast, heat remaining 1 tablespoon oil in a pan over medium heat. Sauté onion 10-12 minutes or until caramelized; set aside.
5. Season steaks with remaining salt and pepper. Reduce grill to medium-high; cook steaks for about 7 minutes per side or until desired degree of doneness. Remove from grill; let rest 3 minutes before slicing into 1-inch cubes.
6. Toss lettuce with tomato and blue cheese; add the potatoes and onion. Drizzle with dressing; toss. Top with steak; serve.

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6 Tips To Help You Stay Healthy At Coachella

Let's face it, Coachella weekend isn't exactly designed to keep you in shape; so here are some tips that will keep you as healthy as possible this weekend & back with us in the gym on Monday:

 

Stay Protected From the Sun

Coachella is in the desert; it's hot, and temperatures can reach well into the 90s. Protect yourself from the sun's harmful UVA and UVB rays with sunscreen, sunglasses, and a fab hat. Lobster red is not the look you want to be sporting by day three.

Fuel Up to Stay Energized

The hot weather and long days mean you need to be properly energized. Drink lots of water, and stay away from foods that zap your energy. And while a cold beer tastes good while enjoying the music, don't go overboard. Alcohol is dehydrating, which can be a bad mix in the hot desert sun.

Put a Bud in It

While earplugs may not be cool, neither is losing your hearing. Noise-induced hearing loss can be caused by a single exposure to loud noise or by regular exposure to anything over 85 decibels — like a concert — over an extended period of time. Before you hit the festival, pick up a pair of silicone earplugs from a drugstore. These will also come in handy if you plan to onsite camp at the festival.

Wear Comfortable Shoes

Chances are you're going to be doing a lot of standing and walking around, so dress accordingly. You don't have to show up in hiking boots, but you may want to ditch the stilettos for a pair of cute sneakers or flat-soled boots.

Get Some Zs

An easy mistake to make during any celebratory weekend is not getting enough sleep. Though the excitement of the festival might keep you up all night, give your mind and body some time to wind down. Even if you can't get a full night's rest, try to sneak away for an afternoon nap.

In Case of Emergency

Accidents happen, so keep some basic first-aid essentials in your belongings. Antiseptic wipes, band-aids, and painkillers are festival musts. 

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