Exercise – The Daily Dozen

Cox and rowers The Popular Magazine, 1910,  J. C. Leyendecker (1874-1951)

Cox and rowers
The Popular Magazine, 1910,
J. C. Leyendecker (1874-1951)

My Grandmother used to watch my brothers and I if my parents went out of town, which was infrequent.

She would exercise. her routine was the daily dozen. I am sure it was only calisthenics but it those days that was good exercise. It must have been good for her she passed at 98.
It still is good exercise today.

What is a Calisthenics Workout?

It is very important to have a balanced exercise routine that targets all muscle groups, both upper and lower body.

I would recommend lighter weights with more frequent reps. I discourage the maxing out that some coaches and teens do when there is not adequate supervision in the wt room.

A recent study showed better results with shorter workouts.

All too often we see people who try to bulk up.

In most cases it does not look healthy and in some cases appears to be uncomfortable if not grotesque.

We all enjoy seeing people who are fit.
Not emaciated but healthy.

The best approach is a routine that addresses body health and over all well being.

That means a routine that again targets cardio, core, and extremities with stretching and allows rest and provides for adequate nutrition.

Supplements for Fitness?

If you want to build muscle, lose fat or run, swim or cycle faster, you’re better off with a solid training program and healthy diet than with supplements. In any case, the small effect some of these supplements may have would be meaningless for recreational athletes or exercisers, though the risks are just as great. In particular, if you are counseling children or teenagers who want to excel in sports, persuade them to do it through training, not pills.

Too often my athletes have been told by their “trainer” to bulk up using protein supplements powders and drinks.

In many cases this may add bulk but not strength. and in the cases with creatine may be harmful.

The Bottom Line:
“Increased muscle mass results from small amounts of protein synthesis (positive net protein balance) in response to nutrient intake (carb and protein) combined with resistance exercise (Tipton & Ferrando, 2008). Most of us already get the amount of protein we need to maximize our efforts in the gym.

Eating a high-quality diet with good sources of protein is the best thing to do if you’re looking to gain strength and muscle mass. Lean protein, like lentils, beans, grains, chicken, pork, fish, and lean red meat, are great protein sources. Peanut butter, and other nuts/seeds are also good. Eating a snack post-workout is smart for athletes who are undergoing more than an hour of resistance exercise. However, a protein supplement at this time is not necessarily the best bet; instead, try to eat a mixed meal of carb and protein and, additionally, factor this snack into your day’s diet.”

There is nothing that will hurry puberty and the accompanying increase in muscle mass

I do not want kids to gain weight just to fill a slot for some coach.

I want my athletes to participate in the sports that they enjoy and have coaches and mentors who enjoy sharing their knowledge of the sport or game

It all comes back to facilitating the development of a healthy mind body and soul.

Above all athletics is a means by which we can exercise but also socialize or network with our peers.

The most important thing that some athletes lose site of is that education comes first and sports are secondary.

We do not like to think that our ability to participate in a sport may cease but what we learn from the sport in self determination and perseverance and just the joy of participation cannot be taken away.

The Best Core ExercisesCore workouts that target more than just the ab muscles

Sports – Injury Prevention

 J.C. Leyendecker  Boys Playing Baseball (1915)


J.C. Leyendecker
Boys Playing Baseball (1915)

Young athletes today are bigger and stronger, and they push themselves harder than ever before

10 injury prevention tips to help keep your young athlete on the field rather than on the sidelines:

1. Talk with your young athlete.

Make sure your young athlete understands that he or she should talk with you and seek help if experiencing a pain or something that just doesn’t feel right.

2. Get a preseason physical.

A preseason or back-to-school physical is a great way to determine if your young athlete is fit to play.

3. Encourage cross-training

It’s important for athletes to change the sports or activities they are doing so they are not continuously putting stress on the same muscles and joints. Parents should consider limiting the number of teams their athlete is on at any given time and changing up the routine regularly so that the same muscles are not continuously overused.

4. Stress the importance of warming up.

Stretching is an important prevention technique that should become habit for all athletes before starting an activity or sport.

5. Make sure they rest.

Athletes of all ages need to rest between practices, games and events. A lack of sleep and muscle fatigue predispose an athlete to injury,

6. Provide a healthy, well-balanced diet.

It’s important for athletes to eat a well-balanced diet full of fruits, vegetables and lean proteins, and to maintain a regular eating schedule.

7. Emphasize hydration.

Heat-related illness is a real concern for athletes, especially during hot and humid days. Parents should make sure their children have adequate water before, during and after play, and watch for any signs of a heat-related illness, including fatigue, nausea, vomiting, confusion or fainting.

8. Get the proper equipment.

Protective equipment, like helmets, pads and shoes, are very important for injury prevention. Parents should talk with coaches before the season starts so that they have adequate time to properly outfit their child before practices begin.

9. Emphasize proper technique and guidelines.

In every sport, there is a correct way and a wrong way of doing things. For example, football players should be taught the proper way to tackle an opponent to avoid a concussion, and baseball players should be taught the proper way to throw and follow the guidelines on how many throws to make in a day.

10. Recognize injury and get help early.

If parents notice that there is a change in their athlete’s technique, such as a limp when running, throwing differently or rubbing a leg during activity, they should pull the athlete out of play. If the problems persists, parents should seek an assessment for their child prior to returning to the activity. Athletes will alter the way they do things because of pain, but then they can end up with a more serious injury because of it.

When to see a doctor for your sports-related injury:


Consistently have pain during or after sports
Persistent or new swelling around a joint
Recurrent instability – joints “give way”
Painful pops (nonpainful pops are OK)
Pain that does not respond to a period of rest

10 Tips for Preventing Sports Injuries in Kids and Teen

Yoga – What Can It Do For Your Kids.

IMG_1067

• Relax muscles and calm nervous system hence promoting general good health
• Helps release endorphins, helping children fell happy and positive
• Helps calm mind and sharpens concentration and memory retention/ focus and class cohesion
• Stimulates imagination and creativity
• Encourages self-expression and self-confidence
• Developing self-awareness
• Develop practical skills to manage feelings and emotions
• Give children a head start in life and enhance their school performance
• Fun and interactive workshops can also aid sleeping problems, stress, anxiety and hyperactivity
• Promotes positive relationships
• Promotes positive bystander behaviour, by teaching children skills to instill calm in a group situation
• Encourages helpful and cooperative behaviour which is incompatible with bullying

Excerpted from Kids Balance Australia

Back Pain – Core Exercise Recommendations

This rear view of David
clearly illustrates Michelangelo’s
skill. His knowledge of the human
form has recorded the muscular
form of the shepherd boy with
the strap of the slingshot falling
across his back.

Despite the ever-growing array of equipment that promises to build ‘six-pack’ abdominals and defined back muscles, the typical person does not do not enough back exercise and abdominal exercise, either in everyday activities or even in exercise sessions.

That is unfortunate, because the back muscles and abdominal muscles, sometimes referred to as core muscles, tend to weaken with age unless specifically exercised.

More importantly, strong back and abdominal muscles can help heal most types of back pain, especially the most common form of back pain caused by soft tissue injury or back muscle strain. Consequently, exercises that strengthens these core muscles should be a part of a balanced back/abdominal exercise program.

Back Exercises and Abdominal Exercise Recommendations