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Spor t s , f i tness , adventure. . . a Madison way of l i fe
GRAB ONE, IT’SSpring bike tune-upThe right bike fit for getting you fit PG. 24
madisonsportsinsider.com vol. 01 no. 03 MAR 09
SENIOR JOE KRABBENHOFTFACES HIS CAREERHOME STRETCH WITHBADGER TENACITY
SPECIAL:Beginner’sTriathlonTrainingLocal training clubs,tips and at-home movesto get you started
Put each calorie you eat to work
PG. 36
PG. 20
Haywood Simmons, Jr., former Badger defensive lineman,breaks down how to eat for results
Put each calorie you eat to work
SENIOR JOE KRABBENHOFTFACES HIS CAREERHOME STRETCH WITHBADGER TENACITYPG. 08
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PLAY- BY- PLAY
Starting LineupFEATURES
08 By Any Means NecessaryUW Senior Joe Krabbenhoft puts his bodyand heart on the line in hopes of goingout on top.Brandon Storlie
20 Tri and You’ll Want to Tri AgainThink you can’t compete in a triathlon?Think again.James Edward Mills
12 + Local triathlon resources
13 + Ironman in the making
13 What’s the Big TenLooking For?UW’s swim coach dispenses a decade’sworth of wisdom.Kyle Mellon
Fierce CompetitionTRIVIA
12 High School Basketball Stumpers
SOCCER15 Build a Better Knee
A hearty warm up and plyometrics willkeep you in the game and off the bench.Mara Wyttenbach
SWING SCHOOL16 GOLF: “The Quick Fix”
Understanding clubface & swing path.Mike Schnarr
17 TENNIS: Unraveling the StringingMysteryTie up loose ends with this racketstringing primer.Jason Powless
18 Lacrosse in La NutshellThe ins and outs of a sport quicklygrowing in popularity.
18 WANTED: Little Leaguers of ALLabilities!West Madison Little League starts a Chal-lenger Division
nth-degree AdventuresCYCLING
12 Get your bike fit to get fitAdjust your bike to your body for a moreenjoyable ride.Jim Bruskewitz
EXPLORE15 Do your part in the park
Donate a few hours of your time to parkclean up.
Healthy @ HomePERSONAL TRAINING
12 Tri it outFour moves to prep for your first or50th triathlon.Lauren Birkel
12 The Kinesio® Taping RevolutionA new-to-you, but decades-oldtechnique might be just what thedoctor ordered.Dr. James Schindlbeck
PEP TALK12 Conversations
What you say and hear can make orbreak your potential.Elisabeth L. Norton & Hanna B. Roth
Game Plan DEPARTMENTS
Final Score IN EVERY ISSUE
03 Publisher’s Letter
07 Mad Dash
36 Champion’s CornerEating for ResultsMake food work for you by makingthe most of each calorie you eat.Haywood Simmons, Jr.
ON THE COVER
Photo of Joe Krabbenhoft. Photographed by U.W. Athletics Department
Fit Kids12 It’s Plain Ol’ Fun…Not Exercise
Make your child’s healthy lifestylea priority by making it a good time.Tracy Kruzicki
12 An Unfair AdvantageTraining in the martial arts givesyour child the edge.Kevin McDaniel
12 Start a Family Yoga PracticeWhat looks like playtime to yourkids will mean stress relief andbonding for your family..Jonathan Garber
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3
LETTER FROM THE PUBLISHER
What makes these people so special?Usually a variety of factors, really. However,when I look at people who value an active,healthy, competitive lifestyle, I see similartraits: hope, optimism, resilience and confi-dence. I see people who view life with asense of gamesmanship and opportunity.
As a kid, I was pretty sure I would one daystar in themajor leagues ormaybe the NBA,but amazingly, just about no one saw mybrilliant potential, and the quirky twists offate took me down other interesting, albeitless lucrative, roads. Still, I can’t help but findthose in the athletic world as themost idealpeople to emulate as I strive to be as suc-cessful as I can be, whether we are talkingathletics, business or otherwise.
Read the quotes of the athletes and coacheswe interview each month and you realizethatwhatmakes these successful people ex-traordinary has less to do with athleticprowess and more to do with strength ofcharacter. Most of us would do well to in-corporate into our personas just a fractionof what makes so many of thesubjects in our articles the remarkable peo-ple they are.
I hope you enjoywhatwe have compiled foryou this month.
ne of the great aspects of my job is that every day I have theopportunity to be inspired. I am continually in the sphere of coaches,athletes, business owners and journalists who thrive in the arenas ofsports, fitness and adventure.
Kyle MellonPublisher
O
Back & Neck Pain?You Are Not Alone
Each year millions of Americans suffer from back and neck pain. It is the second highest reason for a doctor’s visit and
one of the leading causes of worker absenteeism.
Eliminating Your Pain Starts With You
Your first step toward eliminating your pain begins with an understanding and acceptance that good health has more to do
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Visit Our Website for Up-to-Date Health-Related Information
Sports, fitness, adventure.. . a Madison way of l ife
4
www.madisonsportsinsider.com
Sports, fitness, adventure.. . a Madison way of l ife
www.madisonsportsinder.com
Reach yourtargetmarket
with this niche publication,contact Kyle Mellon
to arrange your ad space.
PUBLISHERKyle Mellon, [email protected]
EDITORSarah Schilling, [email protected]
CREATIVE DIRECTORJenniferWalker,
CONTRIBUTING WRITERSLauren Birkel, Jim Bruskewitz, Jonathan Garber,Tracy Kruzicki, Kevin McDaniel, Kyle Mellon,
James Edward Mills, Elisabeth L. Norton, JasonPowless, Hanna B. Roth, Sarah Schilling, Dr.James Schindlbeck, Mike Schnarr, Haywood
Simmons, Jr., Brandon Storlie, MaraWyttenbach
CONTRIBUTING PHOTOGRAPHERSJoseph Henricks, Sarah Schilling
ADVERTISING DESIGNERCathy Baer
TO SUBMIT AN ARTICLE OR PHOTOFOR CONSIDERATION, send your submission
and contact information [email protected].
Printing of any article or photograph iscontingent upon approval.
Published by Pro Image, Fitchburg, Wis. All rightsreserved. Any reproduction in whole or in part of thispublication without the permission of Pro Image isstrictly prohibited. Opinions expressed in this publica-tion are not necessarily those of the staff, publisher oradvertisers. Madison Sports Insider assumes no liabilityfor claims made by advertisers or any other persons.
6
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uw senior joe krabbenhoftputs his body and heart onthe line in hopes of goingout on top.
BY BRANDON STORLIE
9
may be spending his fourth year donningthe UW’s Cardinal andWhite, but his collar isabout as blue as they come.
For the last four seasons, Krabbenhoft hasbeen Mr. Everything for the Badgers. Split-ting time between guard and forward, heleads the team in rebounding, free-throwpercentage and shooting percentage thisseason.
More importantly, Krabbenhoft has becomeWisconsin’s unstoppable force. The seniorhas played in every game of his UW career, anumber that looks to eclipse 130 by the endof the season.
“[Joe’s] done a great job for the almost fouryears now that he’s been here, just giving hisheart and soul and everything he’s got,”saysUW Assistant Coach Howard Moore. “Nomatter if we’re playing him on the perimeteror inside, he’s going to give you 120 percent.”
A JACK - OF -ALL - TRADESVersatility has always been an importantpart of Krabbenhoft’s game. A native ofSioux Falls, S. Dak., he set the career re-bounding mark at Roosevelt High School,while finishing second in points and third inassists. In his senior year at Roosevelt,Krabbenhoft averaged 18 points and 12 as-sists per game, leading his team to a third-place finish in the state and earningGatorade State Player of the Year honors.
“He brought [the versatility] with him whenhe came here as a freshman,” Moore says,“[and he’s] shown Coach Ryan that he’s gotthe drive and the desire to be on the floor asmuch as possible.”
According to Krabbenhoft, the reason for hisversatility is simple:
“That’s the way to get on the floor. I don’twant to be one-dimensional. I want to beout there. I want to play.
“There’s always going to be better shooters,”Krabbenhoft continues. “There’s alwaysgoing to be bigger and stronger guys than Iam, but if I can do a little bit of everything,there’s no way you’re going to keep me offthe floor.”
Photograph provided by UW Athletics:
SENIOR SWINGMAN JOE KRABBENHOFT
10
That tenacity is one of the biggest reasonsKrabbenhoft seems to so naturally embodythe Big Ten style of basketball.
“The stereotype is that it’s physical, it’s hard-nosed, it’s grimy, and [Joe’s] all of that,”Moore says.“He really fits thatmold. He justbrings a toughness that all teams look for.”
Howard Moore would know. The UW assis-tant coach played in 47 games in five yearsatWisconsin and helped the Badgers makethe 1994 NCAA tournament, the team’s firstin 47 years.
“Whether it’s getting the biggest reboundor taking a charge, getting a loose ball, justdoing all the little things…that’s what Joe’sall about,” Moore says of Krabbenhoft. “Herepresents this school and this league verywell.”
RED AND WHITE,MEET BLACK AND BLUEMoore admits that Krabbenhoft’s tenurewith the Badgers has not always beenpretty.
“This year, I think it’s up around 15 or 20,”Moore says, referring to the number ofstitches Krabbenhoft has taken this season.“Overall, I can’t even count.
“[Joe’s] one of those kids that will do what-ever, no matter how physical it is or howmuch of an injury he might incur from it. Ithink the biggest thing is that we wingames because of it.”
For Krabbenhoft, the physicality of the BigTen was part of the allure of playing atWisconsin.
“When Imet Coach Ryan,”Krabbenhoft says,“[after] speaking with him, hearing thestories, I knew that’s the type of coach Iwanted to play for. I saw theway he gets themost out of his guys, that tough, physicalmentality.”
Under Ryan’s tutelage, Krabbenhoft’s gamehas thrived. After being named to the BigTen’s All-Freshman team in 2005-2006, heaveraged more than 20 minutes per gameduring his sophomore campaign, makinghis first career start against Ohio State onFebruary 25, 2007. Last season, Krabbenhoftstarted all 36 games and was named to theBigTen’s All-Defensive team. Hewas secondon the team in rebounding, assists and fieldgoal percentage, while averaging just over31 minutes per contest. Coming into hissenior season, Krabbenhoft already held theninth spot on the UW’s career offensiverebounds list with 171.
“[The physicality] was definitely part of mygame,” Krabbenhoft says. “I’ve always beenthe guy who was never scared to mix it up,never scared to sacrifice my body, becauseI knew it was for the [betterment] of theteam and it definitely would help the teamwin. Guys respect you for that.”
While Krabbenhoft takes pride in the BigTen’s hard-nosed style of play, he is quick to
“IF I CAN DO A LITTLE BIT OF EVERYTHING
THERE’S NO WAY YOU’REGOING TO KEEP ME OFF THEFLOOR.” – Joe Krabbenhoft, UW senior G/F
“I think [senior leadership] is very important, but I alsoimportant for the younger players to rally around the semake sure that their last moments here at UW are good momwe send them out of here as winners.” – Howard Moore, UW as
Photo top left: UW Assistant Coach, Howard Moore, photo provided by U.W. Athletics.Photo left side: Joe Krabbenhoft lays in 2 of his 7 points during the second half of the Minnesota game., photo by Joseph Henricks
11
downplay the stereotypes surrounding it.
“I’m proud and honored to say that the BigTen is physical, but I’m not boasting orbragging that we’re the meanest, thebiggest thugs out there,” he says. “There’snobody like that in the Big Ten.
“We want to be labeled as a physical teamand a tough team, but when you say ‘phys-ical, mean and tough,’ we’re not talkingabout laying people out.”
If one thing is for certain about the Big Ten,it is as competitive as ever. En route to theregular season conference title last year, theBadgers finished 16-2 and did not lose theirsecond league game until February 9. Thisseason though, every teamhad at least twoconference losses by the February 1. That isnot to say the BigTen is having a down yearthough – four of its 11 teams were rankedin the national top 25 at the end of January.
“It just speaks to where college basketballis at today,” Krabbenhoft says. “There’s somuch parity, and the Big Ten is a goodexample of that. I think kids around theMidwest want to play in this league, andthey’re continuing to get some of the bestplayers in the country.”
A LONG, TOUGH ROADAfter a dismal three-week stretch at thebeginning of the second semester and sixconsecutive losses to close out the monthof January, the Badgers began to feel theurgency in their dwindling season, puttingeven more pressure on Krabbenhoft andthe rest of the seniors to lead the team onand off the floor.
“I think [senior leadership] is veryimportant,”Moore says, “but I also think it’s
important for the younger players to rallyaround the seniors andmake sure that theirlast moments here at UW are goodmoments and we send them out of here aswinners.”
Senior Forward Marcus Landry recognizesKrabbenhoft’s importance to the team,especially in tough times.
“He’s not going to back down fromanything,” Landry says. “He brings it everyday in the game, and you can just tell by theway he goes about doing things that he’s aleader.”
JUST A KID FROMSOUTH DAKOTAAs the season winds down, all the UWseniors can see the end of their collegiatecareers in sight. For Krabbenhoft, theplayers he has shared the floor with duringhis four years in Madison hold a specialplace in his heart.
“I’m going to remember all of them, howwe stood up for each other,” he says. “Wehad each other’s back on the court and offthe court.”
The mark Krabbenhoft will leave onWisconsin basketball mirrors his game:simple, straightforward and undeniable.
“I was a part of some of the greatest teamsin Badger history,” Krabbenhoft says. “Justone little part of it. The fans here have beengreat. They’ve adopted this South Dakotakid as one of their own, and I’m just proudto be aWisconsin player.” MSI
G,
EEF.
think it’seniors andoments andssistant coach
Photo top right: Coach Ryan instructs his team during a timeout in overtime. Photo bottom right: Joe Krabbenhoft lines up a free throw late in thegame vs. Minnesota.; photos by Joseph Henricks . 2nd and 3rd Photo Left: photos provided by U.W. Atheletics.
12
FIERCE COMPETITION
This month’s stumpers
HIGH SCHOOLBASKETBALL
BOYS VS. GIRLS
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3) Through 2008, which Dane Countyteam has been to the state tourna-ment the most times?
4)Which local team did Milwaukee Vin-cent defeat in the 2008 Division I StateTitle game?
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2) Which team ended Marshall's verynice run in 2008 by defeating them inthe sectionals?
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ANSWERS:
TRIVIA
13
FIERCE COMPETITION
WHAT’S THE
BIG TENLOOKING FOR?UW’s swim coach dispensesa decade’s worth of wisdom.
Ten years ago, Eric Hansen took overthe head coaching duties for the Universityof Wisconsin men’s and women’s swimteams, leading the women’s program toseven top-20 finishes in the NCAAChampionships and coaching 45 athletes(27men, 18women) who claimed a total of249 All-America honors during that period.Over the years, he has also coached theU.S. national team in a number of interna-tional events, including the JapaneseInternational Grand Prix in 2007.
Madison Sports Insider sat down withHansen recently to find outwhat it takes fora young swimmer to eventually make itonto a Big Ten team likeWisconsin’s.
MSI: Coach, from a recruiting perspective, tellus what it is you look for in young swimmers.Hansen: I look for kids that have a workethic first and foremost, and are disciplined.
I think kids with discipline are tough kidsand kids who are organized. They don’thave to necessarily show real, real fast timescoming out of high school. I like to try to domy homework and find out what theirbackground is – why they swim, howmuchthey swim, and other sports and activitiesthey may be involved in.
MSI: It sounds like those intangibles takemore of a primary focus than skill andathleticism.Hansen: I kind of function on the theorythat I can teach people how to swim fast,but it’s got to be the right people. We’vetried high-school quarterbacks, we’ve hadbasketball players, we’ve had baseballplayers, and sometimes those athletes bringthings to the table that people that “justswim” don’t have. That’s my backgroundcoming out of high school. I was a
multi-sport athlete, I liked being active, andI was raised in an active family. That’s whatI know, so that’s kind of what I recruit: kidsthat like to compete, kids that aren’t afraidto compete and kids that are willing toworkfor what they’re going to get. That’s whatour sport is. I like to call it a suffering sport,but the best part of this sport is that nobodygets free gifts. You have to work foreverything you’re going to get.
MSI: Would you say that at the high-schoollevel the best swimming candidates, the bestathletes who know how to win, probably focusmore on the glamour sports?Hansen: It’s a balance. I mean when I wascoming out of high school, you could dothat a little more. Now you do have to showa littlemore progress in swimming, but all inall, peoplewho are successful in other thingsknow how to succeed. The one component
By Kyle Mellon
14
that is as important as anything is academicsuccess, because Wisconsin is a greatschool. And the thing that I see with ourathletes is that when they’re doingwell ath-letically, they’re doing well academicallyand vice versa.
MSI: How do you really find out aboutthe discipline, the work ethic, theorganization? Is that from interviews with thehigh school coach, or do you go deeper thanthat?Hansen: A little bit the coach, more myconversations with each kid. Also, if I do anin-home visit, I’m looking at everything. I’mnot just talking, I’m figuring a lot of thingsout. For example, this year I did two 12-trip
segments, and I saw the same kids eachtime and I was really impressed.We got allthe kids I was looking at that have all ofthose components that we spoke about. Iget attached pretty quickly when I see akid that has all the intangibles and is alsorecruiting us and interested inwhatwe do.I like kids that do their homework and un-derstand that one of the best parts aboutwhat you’re going to get here is that weimprove as much as anybody, if not more.
I’ve got a great staff, and on top of it Madi-son is one of the best places to live on theplanet, so I think we’ve got the wholepackage here.
MSI: Has there ever been a time when youended up recruiting an athlete that didn’thave the core qualities you were looking for,but just seemed to look good?Hansen: I’ve made just about everymistake you can make. I’ve been here 10years. I’ve recruited kids where I got morethan I thought I was getting, I got kidswhere I got one-tenth of what I thought I
was getting. You can’t give kids evaluations,so you’ve got to use your eye, you’ve got touse your senses. I think we’re right most ofthe time, but I don’t know any coach who’sright all the time.
MSI: At what age should young swimmersbegin to take the sport seriously if they hopeto swim at the college level?Hansen: I think when you’re a freshman inhigh school you really need to take the next
step. Even though you’re probably 15 whenyou’re a freshman, that’s when I think youcan touch on the weight training, you needto learn proper technique, you need to learnwhat steps it’s going to take to get to thenext level. There’s a lot of different steps andthere’s a lot of different levels, so everybodydoes it a little bit differently, but I just thinkyou need to know there’s more out there.And you need to start learning how to reallywork, and I don’t think that really takes placeuntil you get to college.
“I like to call it a suffering sport, but the best part ofthis sport is that nobody gets free gifts. You have towork for everything you’re going to get.”
– Eric Hansen, UWmen’s andwomen’s swim coach
15
learn how to control the high-impact forcesfelt by your knees when you land, stop andcut to change direction. Current researchshows that athletes who participate in aplyometric training program can reducetheir injury potential as much as seventimes, as compared to thosewho do notuse plyometric training. This is ofparticular benefit to female athleteswho appear to be at an increased riskfor knee injuries over male athletes.Practice plyometrics in and outof season to work on properexecution of landing mechanics anddeceleration skills in order to decreaseyour potential for injury.
The bottom line is that nomatter what sportyou compete in, you need to prepare yourknees for the demands of your games andpractices by engaging in a consistent,year-round training program and properlywarming up every time.
An athlete like yourself may oftenfeel invincible, but both accomplished andbeginning athletes benefit from injury-preventive training. If you put forthconsistent effort, start slowly, and useproper progression to more complexmovements, you can improve your speed,power, acceleration, deceleration, strength,flexibility and ability to change directionquickly. But if you do toomuch too soon, itcan lead not only to knee injuries, but thedevelopment of improper and inefficientmovement patterns.
Consider yourwarmup a necessity,not a luxuryYou should start each training session witha movement prep that consists of slower,controlled movements designed to getyour knee joints moving through theirrange of motion. Proceed into a dynamicwarm up that involves a series of forward,backward, lateral and change-of-directionmovements that you use during yourgame. Developing proper gluteal, leg andcore strength through all types of lungesand squats during your warm up will alsohelp you build a better, more stable knee.
Add plyometric exercises to yourtraining sessionsSince most ACL injuries occur during non-contact moments, it is imperative that you
BUILD ABetter KneeTwo helpful hints – a hearty warm up and plyometric training –will keep you in the game and off the bench.
FIERCE COMPETITION
By MaraWyttenbach, L.I.F. Training
SOCCER
FIERCE COMPETITION
16
“THE QUICK FIX”
We all know there are many waysto swing a golf club. We also know
there are many little things we all try to
make the ball fly straight. So a “quick fix”
might be misleading, because no matter
what a golf instructor, a golf book or a golf
video might tell you to do, it doesn’t mean
that you can actuallymake it happen. How-
ever, if you understand the following infor-
mation, it will give you a starting point as to
why a golf ball flies the way it does. And if
you can visualize the combination of your
swing path and your clubface, then youwill
understand the “quick fix.”
Everybody is going to swing the golf club a
little differently; however, the way a golf
club is presented at impact is the most
important aspect of the golf swing. As you
set up to a target, you should be able to
draw a line from your golf ball to the target
– this is your “target line.”Your target line is
your point of reference for your swing path
and clubface.
If your body and golf club are aligned to the
target and your golf ball still has a curvature
problem, here’s a simple cure (from the per-
spective of a right-handed golfer): If the
clubface is open (facing right) to the target
line at impact, the golf ball will curve to the
right – a slice. If the clubface is closed (facing
left) to the target line at impact, the ball will
curve to the left – a hook. Correcting the
clubface at impact will eliminate curvature.
To have the ball fly straight, ensure your
alignment is correct and that your clubface is
square to the target line at impact.
Understanding the above will not only help
you hit the ball straight toward your target,
but also help you purposely slice or hook the
golf ball.
By Mike Schnarr, George Vitense GolfAcademy Instructor & PGA Professional
SWING SCHOOL: GOLF
The Importance of UnderstandingClubface & Swing Path
The way your golf club is presentedat impact is the most importantaspect of your swing.
17
FIERCE COMPETITION
If you’re wondering when you shouldhave your racquet restrung, yourracquetmay already be answering youwithvisible signs of wear. Does your string lookfrayed or seem to be unraveling in spots?Has its color become dull or faded? Theseobvious cluesmake the decision to restringquite easy.
But what if you can't tell by just looking?Then ask yourself if your racquet “feels”different. Does it seem more difficult tocontrol your shots? Has it lost its“zip”?Whilethis is subjective, don't discount it.
The general rule of thumb is that for everyhour of tennis you play per week, you'llrestring that many times per year. So if youplay four hours of tennis per week, you'llrestring four times per year. This, however,is a big generalization. There are many vari-ables that go into this equation. Playerswho hit hard and thosewho use a lot of spinbreak more strings. Playing on outdoorcourts is tougher on strings because of the
grit and debris that naturally accumulate inthat environment. Do you leave yourracquet in the car year round? If so, thedramatic temperature changes take a tollon string performance.
When you decide to restring, consider youroptions. There are many types of string tosuit your preference. What do you wantyour string to do for you? If you wantdurability, consider a thicker string or onemade from polyester or Kevlar. If it’s com-fort you're after, ask about a softer string –natural gut being the ultimate andmost expensive. Be specific about yourstring tension: Tighter for control, looser forpower. If you're not sure, have theracquet strung at the manufacturer'srecommendation.
Strings can and do make a difference. Takecare of them as you would the rest of yourequipment.
Unravelingthe
Stringing Mystery
By Jason Powless, John Powless Tennis Center
SWING SCHOOL: TENNIS
Tie up loose ends in your tennisgame with this stringing primer.
The general rule ofthumb is that forevery hour of tennisyou play per week,you'll restring thatmany times per year.
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FIERCE COMPETITION
18
Lacrossein La Nutshell
Division I lacrosse game between the University of Denver Pioneers and the Maryland Terrapins (at Maryland)Source: openphoto; Photographer: Daniel Steger
Competitive lacrosse is relatively new to the Madison area,but quickly growing in popularity. Here’s the breakdown, soyou can act like you were a fan from the very start.
OriginsLacrosse is one of the fastest growing team sports in theUnited States, which is almost an oxymoron since it’sconsidered America’s first sport. Rooted in Native Americanculture, “The Creator’s Game” was often played to resolveconflicts, heal the sick, and develop strong men. Tribes alsoused it to prepare for war, with legends recounting asmany as1,000 players per side, fields up to 15 miles in length, andgames that lasted for days.
RulesLacrosse is a combination of basketball,soccer and hockey using a stick with a net(the crosse). Coordination, agility andspeed are used to throw, catch and scoopthe ball up and down the field, with the ob-ject being to score the most goals.
VocabA handful of terms not likely used in othersports.Clamp: A face-off maneuver executed byquickly pushing the back of the stick on topof the ball.Cradling: The coordinated motion of thearms and wrists that keeps the ball securein the pocket and ready to be passed orshot when running.Rake: A face-off move in which a playersweeps the ball to the side.Scooping: The act of picking up a looseball with the crosse.Unsettled Situation: Any situation inwhich the defense is not positionedcorrectly, usually due to a loose ball orbroken clear.
GearThe Crosse: A wood, laminate or syntheticstick with a shaped net pocket at the end.The crosse must be an overall length of 40-42 inches for attackmen and midfielders, or52-72 inches for defensemen.The Ball: A solid rubber ball that is white,yellow or orange; 7.75-8 inches in circum-ference; and 5-5.25 ounces.The Helmet: A protective helmet equippedwith facemask, chin pad and cupped chin-strap must be worn by all men’s players.The Mouthpiece:Amandatorymouthpiecemust be a highly visible color.The Gloves: All players are required to wearprotective gloves.
Wanna try it?The Madison Area Lacrosse Association isnow forming teams for the spring season.The MALA has boys and girls high schoolteams all aroundDane, Sauk and Rock coun-ties. They also have 19 youth teams rangingfrom third to eighth grade. For general in-formation, visit www.madlax.org or contactDaveWollin at [email protected].
By Sarah Schilling…with plenty of help frommadlax.org
19
FIERCE COMPETITION
Little Leaguersof ALL abilities!
This year marks the beginningof the Challenger Division in WestMadison Little League. The Chal-lenger Divisionwas established nation-ally in 1989 as a separate division of LittleLeague that enables boys and girls withphysical andmental disabilities to enjoy thesport along with the millions of otherchildren who participate worldwide.
WMLL's program is open to all children ages8 through 16 with disabilities in DaneCounty. Two leagues will form based onplayer ability, rather than age, and thedivisionwill primarily be a tee-ball program.Coach pitch and player pitchwill be optionsas well.
Play will begin as part of WMLL's Fall Ballprogram with opening day set forSeptember 5 for the Challenger Division.The League will run for 4 to 5 weeks.
For more details or to register yourchild, contact West Madison Little LeagueExecutive Director Bill Battista [email protected], or visit www.wmll.org.
By Sarah Schilling
West Mad ison Li t t le League is star t i nga d iv is ion for k ids wi th p hysica l a ndmenta l d isa b i l i t ies .
WANTED:
20
Triand you’ll want to
tri again
21
Kristen Sweig is a dental hygienist andmother of two. At 33, she’s eager to add alittle excitement toanalreadybusy sched-ule. So this summer, Sweig and her friendDiane Lahey plan to run their firsttriathlon.
“I was always really active before I hadchildren,” Sweig says, “so I thought thiswouldbeagreatway toget back to it nowthat they’re a little older.”
Her kids, a boy and girl, are still prettyyoung at one and three years old respec-tively. But Sweig hopes to join the grow-ing number of active Madisonians whobalanceworkand family lifewith trainingin the triathlon sports of swimming, bik-ing and running.
“I had a patient with twins who did atriathlon,” she says. “I figured if she couldmanage her life with kids and still do thissport, so could I.”
Most first-time triathletes can easily trainfor a sprint-distance event. This short intro-ductory race usually includes a half-mileswim, a 12-mile bike and a three-mile run.Jamie Osborne, a triathlete and co-ownerof triathlon supply shop Endurance Housein Middleton, says training for thesedistances isn’t very difficult:
“Really, if you were to compare it to a run-ning event, it would be along the lines of afive or a 10K. It’s really not that big of a timecommitment. Just about anyone with rela-tive physical fitness and a little bit of desirecan easily do a sprint-distance triathlon.”
Of the two – desire and fitness – desire isprobably the more important, Osbornesays. Fitness is relative and naturally variesfrom person to person. But if fitness is yourgoal, Osborne says the desire to take on thesport of triathlon is a great way to getstarted.
“Whether you’re overweight, or want tolose a little weight, or just want to get fit-ness in your life, it’s like being a kid again,”he says. “You run. You bike. You swim.There’s nothing more complicated [totriathlons] than that.”
Commit to a specific raceThe way to begin your triathlon training,Osborn says, is to pick an event and sign upfor it.
“Once you’ve done that, you’vemade a com-mitment,” he says.“You’ll find that you’ll takethe steps necessary to get you prepared.”
Many assume that the sport is all about high-profile competitive races like the MadisonIronman. That event includes swimming 2.4miles, biking 112 miles and running 26.2miles. Those distances can be pretty intimi-dating and are certainly not to be attemptedby a beginner. The reality is that the vastma-jority of triathlon races – and there aremanyin Dane County – are short-distance, low-im-pact affairs that emphasize little more thanfriendly competition and celebrate a healthy,active lifestyle.
Sweig’s training partner Lahey sayswatchingdedicated athletes swim, bike and run theirway around Dane County inspired her to trythe sport.
“But I don’t want to do an Ironman,”she says.“My personal goal is just to finish a sprint-distance triathlon.”
Amy Sanborn is a USA Triathlon certifiedcoach and the founder of the Madisontriathlon-training club, Amy’s Play Group.She says it’s a good idea to find a race thatoffers special accommodations for begin-ning triathletes.
“You should look for a triathlon that has anovice-level wave,” Sanborn says. “A greatracewill allow first-timers to go after the elitecompetitors. That way, those who need a lit-tle more time to do the event can finishabout the same time as other novices andnot come across the line after people havealready packed up and gone home.”
Youwant your first triathlon to be a pleasantexperience, Sanborn says. And the smartchoices you make in advance of your débutrace can assure that you have fun.
Think you can’tcompete in atriathlon?Think again.By James EdwardMills
22
Share your training with apartner or a groupSweig and Lahey plan on doing their firstrace together overMemorial Dayweekend.They’ve decided on the Goodman CampusEndure Triathlon in Verona. With a 275-meter swim, an 8.5-mile bike and a 1.5-milerun, this is a great race for first-timers. Laheysays having an event to train toward and apartner to train with makes it easier for herto stay committed:
“I know Kristen is lot moremotivated than Iam. Having her therewithmewill be a lot offun, but she’ll also be there to helpme keepmoving.”
Both women are part of a training grouprun by Endurance House called “BecomingaTriathlete.”With advice and guidance fromexperienced competitors, Sweig and Laheyget the resources they need to prepare fortheir first event. They attend workshops oneverything from proper gear selection towhat they can expect in an open-waterswim. They also have group training ses-sionswhere participants can learn by doing.Several training groups gather throughouttheMadison area to swim, ride and run. Os-born says the group dynamic takes a bit ofthe pressure off, so first-timers don’t feel likethey have to figure everything out on theirown.
“We break the sport down into each of itsindividual components – swim, bike, run –and then pull them all together,” Osbornsays.“We try to help people gain experiencein each, so that they engage them as part oftheir lifestyle.”
Two, two & twoWhen it comes to triathlon training, Osbornsays it’s important to carve out time in thecourse of a given day or throughout theweek to train some combination of thethree sports.
“There are seven days in a week. If you ap-proach two swims, two bikes and two runs,that’s six days [of training] and one day offto rest,” he says. “If you think of it that way,that’s a real simple equation. It doesn’tmean that you have to train six days aweek.It’s just a nice way to tackle triathlons, sothat it’s manageable.”
It’s a good idea, Osborn says, to do a littlebit of training several days aweek.You don’thave to run particularly far, swim especiallyhard or bike exceptionally fast. You justneed to get out there and do the sports.
Zero inon yourweakest sport anddomore of thatFor most, swimming is the most difficultpart of their triathlon training. Not everyone
has access to a pool or an open body ofwater. Fewer still have had the training nec-essary to swim competitively. Derek Scheeris a professional swim coach who workswith a number of amateur triathletes andteaches a regular swim class at Harbor Ath-letic Club in Middleton. He says swimmingis wheremost beginning triathletes can usea little help.
“Everyone is pretty used to bipedal motion:running and biking,”Scheer says.“But whenit comes to swimming, that’s where mostpeople have a barrier to participating in thissport.”
There’s a tendency for many to be afraid ofthe swim portion of a triathlon.
“And it’s not a fear of drowning necessarily,”Scheer says. “Most people are afraid of hav-ing to be rescued. You may have difficultyon the bike or the run, but it’s not likely thatsomeone is going to have to come saveyou.”
Whichever of the three is your weakestsport, do more of it. If it’s swimming, swimmore. Getting comfortable in the water isthe only way to allay your fears. And thatrequires practice, Scheer says.
10 out of 10 triathletes agree:Triathlon is amental sport.
Ironman in themaking In case you didn’t realize it, you’reprobably a triathlete waiting to happen.
The triathlon has consistently been thefastest growing recreational sport in theU.S. since 2000. Once you know that youswim, then bike, then run, you are well onyour way to being able to complete atriathlon.Why?
They’re shorter than you’d think: Mosttriathlons are 400 yards of swimming,12 miles of biking and three miles ofrunning.
You’re already well equipped: You prob-ably own a swimsuit, a bike, and someshoes to run in.
You can pretty much jump right in: Ifyou’re an active person in good health,you’ll likely finish a triathlonwithoutmuchextra preparation.
Camaraderie is included: There aretriathlon clubs and a host of triathlonpreparation programs at local health clubs.
You’ll benefit from the wisdom of oth-ers: Triathletes are a very friendly bunch ofhealthy, motivated people that love toshare their knowledge with newbies.
The long season holds lots of race op-tions: There aremany local races to choosefrom starting in June and ending in Sep-tember.
- Jim Bruskewitz, Endurance Performance Ltd.
23
“Everyone can benefitfrom a little instruction onstroke technique,” he says. “Andthe more you practice, the morerelaxed you’ll feel in the water. It’sespecially good if you practice swimmingin a group in open water.”
Fortunately, first-time triathletes Sweigand Lahey are both avid swimmers.
“It’s the run I’m a little apprehensiveabout,”Sweig says.“It’s just so boring! AndI really don’t like it all that much.”
“And it just seems to go on and on,”Laheysays. “That’s when you’ve got to getthrough it and start thinking aboutsomething else.”
Stop worrying and startengagingTriathletes of all abilities agree that, duringboth training and competition, triathlon isa mental sport. Sometimes the biggestchallenge is getting over some of the
nagging thoughts of doubtand uncertainty, says Osborne.
“What I see over and over again ispeople building up all this fear and trepi-dation,” he says. “But what happens is theyget into it and they have a blast. They havea lot of fun and they’re going towantmore.First, they have to stop worrying and startengaging.”
Get out and swim, bike and run, he says.The rest will take care of itself. MSI
MadisonWisconsin is truly one of America’sgreat triathlon towns. Four big lakes offerplenty of open water for swimming. Theback roads of our rural countryside providehundreds ofmiles of smooth asphalt for bikeriding. And the Capital City trail systemgivesrunners many more miles of pavement freeof automobile traffic.
Alongwith all of these great physical ameni-ties, Madison also has a thriving communityof training facilities, personal coaches, retailstores and clubs tomeet all of your triathlonneeds.
Training facilities:SBR Coaching & Training Centerwww.sbrcoaching.com403 Venture Court, Suite 1Verona,WI 53593(608) 695-8942
Pinnacle Fitnesswww.phfitness.com5973 Executive DriveFitchburg,WI 53719(608) 278-8118
Harbor Athletic Clubwww.harborathletic.com2529 Allen BlvdMiddleton,WI 53562(608) 831-6500
Stores:Endurance Housewww.endurancehouse.com1701 DemingWay#118Middleton,WI 53562(608) 836-9084
Fleet Feet Sportswww.fleetfeetmadison.com8440 Old Sauk RoadMadison,WI 53562(608) 833-9999
Training Clubs:Amy’s Play Groupwww.amysplaygroup.com(608) 212-0654
Capital City Multisportwww.capitalcitymultisport.com7123 Discovery LaneMadison,WI 53719(608) 444-2261
Madison Multisportwww.madisonmultisport.com(608) 345-9712
Headhunter Multisportwww.hhmultisport.org
UW Triathlon Teamwww.uwtriathlon.com
Triathlon resources
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While the bike frame can’t be stretched,shrunk or folded, the components that arefixed to the frame can be:
Saddle heightLook to adjust the height of your saddle(seat) first. It’s recommended that thesaddle allow you to extend your knee about95 percent of full extension to allow for themost comfortable and efficient pedal strokepossible.
Handlebar heightThe height of your handlebars can usuallybe adjusted and depends on the amount offlexibility in your hips and low back.
Saddle typeYou’ll find an almost endless number of sad-dle or seat types to choose from to fit theunique contours of your derriere.
If you haven’t read up on bike fitting anddon’t knowwhere to turn, go to a local bikeshop that provides bike fittings. It is trulyamazing how much better you’ll feel onyour bike after a professional fit. A good fit-ter is both scientific and artful when adjust-ing a bike to your body. The end result of aproper bike fit is truly amazing. If you like theway you feel riding your bike, you’ll findyourself getting more fresh air and fitnessbecause you’ll have increased the fun factormany fold.
Get your bikefit to get fit
By Jim Bruskewitz, Exclusive Cycles
nth -DEGREE ADVENTURES
If you want to start biking for exercise or increase your commitment to it,but find that the discomfort is too much to bear, fear not, there are small changes you canmake to decrease the pain and increase the fun.
When it comes to riding your bike, you need to be comfortable when you sit on it. Part of thatcomfort will come from the type of bike you ride. But a large part of comfort comes fromhow you adjust the bike you already own to make you as comfortable as possible. If you’reriding a bike that isn’t properly fitted for you, what can you do to the bike in the garage thatwill entice you to go for a ride on a nice spring day?
A goodfitte
r is both
scientifi
c andartf
ul
whenadju
stinga
biketo your
body.
CYCLING
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Do your part in the parkGive a few hours of your time this month andget a whole lot of fun for months to come.
EXPLORE
10 a.m. - noonMonona Bay Shoreline Cleanupwith the Friends of Monona BayBrittingham Beach, 401 W. Shore Dr.
March 14
After a winter of ice skating, cross-country skiing and sledding, you canspend a Saturday morning preparing Madi-son’s parks for warmer months of pickupsoccer games, after-work softball leagues,sand volleyball, walking and more.
Created in 1983, the People for Parks pro-gram encourages Madisonians to take anactive role in the maintenance and en-hancement of our city parks. You can helpwith general clean up, tree mulching, trailrepair, planting and weeding gardens,prairie seed collecting and assistance at spe-cial events.
Take part as an individual, or get togetherwith your office, school group or neighbor-hood association for one of three upcomingSaturdays: March 14, 21 or 28.
March 21
10 a.m. - noonNatural Area Restoration withFriends of Hoyt ParkHoyt Park, 3902 Regent Street
March 21
8 a.m. - noonDog park clean upAll off-leash city and county dog parks
March 28
9 a.m. - noonNatural Area Restoration withFriends of the Yahara RiverTenney Park, 1414 E. Johnson St.
26
HEALTHY @ HOME
Whether it’s your first or your50th triathlon, spending a littletime performing simplestrength and core movementswill help propel you across thefinish line. Train your body to bestronger and more efficient forthe race by doing these funmoves with a partner.
Tri it out
By Lauren Birkel, Orange Shoe Gym
27
Single-Leg Single-Arm Squat Resistance RowA. Stand on your right leg, keeping your belly buttonpulled into your spine. While your partner stands a fewfeet away and holds the middle of the resistance band,hold one handle of the resistance band in your lefthand and slowly pull the handle back toward yourribcage. B. Slowly release your left hand in front of youas you push your hips back and down as though sittinginto a chair. From the “sitting” position, return tostanding on right leg. Do 12 reps, then repeat on leftleg with the right arm
A
B
Pushup RotationA. Start in pushup position. Keep your belly button pulledtoward your spine and squeeze your butt. Bending at theelbows, slowly lower your chest towards the floor andpush back up to the starting position. B. Keeping yourshoulders, knees and hips in a straight line, rotate yourbody to the right so that you are in a side plank on yourleft hand with your right arm up in the air. C. Return to thecenter pushup position. Do one pushup, then repeat therotation in the opposite direction. Do 5-8 rotations oneach side.
ALunge with Medicine Ball Side TossA. Hold a 6-10 lb. medicine ball at your waist. Take a largestep forward with your right foot and slowly lower your bodytoward the ground in a lunge. Be sure to keep your front footflat on the ground with your knee over your ankle. B. As yourotate your torso over the right leg, toss the medicine ball toyour partner (partner will be performing move on oppositeleg). Have your partner toss the ball back, catch it and regainyour stability before repeating. Do 12 tosses, then repeatwith the opposite leg forward.
B
QuadrupedStability Ball PushupA. Start on your hands and knees. Draw your bellybutton in toward your spine, keep your chin tucked,eyes looking at the floor and back flat. Extend yourright arm forward and left leg back. Hold for threeseconds. B. Slowly crunch your right elbow and leftknee toward each other underneath your body.Do 12 reps on each side.
A
B
A
B
C
C
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HEALTHY @ HOME
By Dr. James Schindlbeck, Advanced Healing Chiropractic
The Kinesio®
What do Lance Armstrong, Rafael Nadal, Kerri Walsh, theNew York Jets, the Phoenix Cardinals and the SeattleMariners all have in common? Besides being some of theworld’s most elite athletes, they have all been part of theKinesio® Taping revolution.
If you have never heard of Kinesio®Taping, don’t worry, you’renot alone. In fact, until Kinesio® Tex donated tape to over aquarter of the teams participating in the 2008 Olympics inBeijing, it was mainly a privileged technique used bychiropractors, physical therapists, medical doctors, and yes,the world’s elite athletes.
Developed in Japan over 25 years ago by Dr. Kenzo Kase,Kinesio® Taping has hit the athletic taping world by stormsince the 2008Olympics. The uniquely designed and patentedtape helps with the treatment of muscular disorders,lymphedema (swelling) reduction, pain alleviation andstructural support, among a variety of other conditions.
The Kinesio® Taping Method involves taping over specificmuscles or groups of muscles in order to provide support, aswell as eliminating overuse and compensation. There are twobasic techniques that a certified practitioner can do tomaximize the benefits of Kinesio® Tape: The first techniqueallows the practitioner to maintain a support system whileallowing a full range of motion, permitting the person tocomplete their physical activity and activities of daily livingwith assistance. The second technique helps minimizeoveruse of the area of interest during the acute stages ofhealing or injury.This occurs by providing structural supportand decreasing the amount of inflammation or swelling.A great example of this is an acute ankle sprain.
A new-to-you, but decades-oldtechnique might be just what thedoctor ordered
When you read this article and think thatyou have to have a gold medal or play on aprofessional sports team to benefit fromKinesio® Tape, you are oh so wrong. In fact,elite athletes make up just a small percent-age of the individuals that benefit from thistechnique on a daily basis.
Here are a few areas that have benefitedfromKinesio®Taping: ACL repair, rotator cufftendonitis/impingement, painwith chewingand difficulty opening the mouth due topain, ankle sprains, carpal tunnel, plantarfasciitis, whiplash, low back pain, increasingphysical skills in children (ages four to 16)admitted to acute rehab, and the list goeson and on.
Kinesio® Taping is an unbelievable tech-nique that any individual can benefit greatlyfrom if received by a certified practitioner.Remember, the body is a dynamic and intri-cate system; one treatmentmethod alone isusually not the best approach. Rather, inte-grating many different soft-tissue therapiescan help you achieve the best and most ef-fective results.
To find more information and a certifiedpractitioner in your area, check outwww.kinesiotaping.com.
Revolution
Helen Brausen
204 E. Main St. Waunakee, WI 53597
849-3300 www.breakoutapparel.com
29
HEALTHY @ HOME
By Elisabeth L. Norton & Hanna B. Roth, A Really Big Life, Inc.
Conversations:The Makers & Breakers ofHealth, Fitness & Vitality
We live in a sea of conversation.For our purposes, let’s call it The Sea of TheWay Things Are. At any moment, we're ei-ther talking about or listening to The WayThings Are. That’s fine if you're chewin' thefat with the buds at a bar, but the problemis that whenwe talk about something longenough, we get used to it. It grows on uslike mold and has a tendency to becomeThe Truth…which can be dangerous.
Sometimes The Way Things Are has nobasis in fact. For example, don't we all knowyou can't have a fit, healthy, sexy body after50? Isn't it absolutely true that you don'thave to worry about your health or whatyou eat when you're young and beautiful?Believe it or not, each of those statements isactually just a conversation, neither truenor false.
We all know that speaking has the powerto make things real, whether what we'retalking about is real or not. We are all
influenced by the conversations we hearand engage in, whether they come from theradio, TV, dinner table or office.Wemay justbe listening to it, but if we're listening, we'regiving some measure of belief to thewords spoken.
So, the questions you want toask are these: What are yousaying? And who are youlistening to?
The current sea of conversation about ourbodies, fitness and weight can be down-right depressing. Look at mainstreammag-azines or television and you'll see picturesof The Way Things Are…or The Way ThingsAre Supposed To Be. The current is strongand a lot of folks are swimming in it.
But some of us choose to think for ourselvesand engage in a different conversation. Canyou see the difference between the actionsof people who engage in conversationsabout health and vitality versus about looksand dress size? There’s a reason for that:Conversations influence our actions and ac-tions give us our results.
The conversation for looks and dress sizecan influence people to engage in danger-ous fad diets or plastic surgery. But aconversation about health and vitalitywould help us maintain a well-balanceddiet, consistent exercise and other activitiesthat support a well-rounded lifestyle.
It's a challenge to think or act independ-ently of conversations whether at home, inthe office or in the world at large. We inviteyou to identify the sea of conversations thatyou are swimming in…and swim off in anew direction!
What are the conversationsyou swim in about your body,weight, health, and fitness?
At home:
With your friends:
At work:
At the gym:
What conversations couldyou create instead?What conversations would give you the powerto produce results with regards to your body,weight, health and fitness?
At home:
With your friends:
At work:
At the gym:
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1. Targeted audienceOur readers are Madison families. Proud to call this wonderfulcity their home, they enjoy the recreational opportunitiesavailable and strive to live full, healthy and successful lives.
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3. Positive tone and spiritOur coverage gives readers a look into the minds, actions and motivations oflocal sports celeb., as well as helping readers improve their own athletic skill,self-confidence and overall health.
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ContactMadison Sports Insider today and receive 20%offwith a 6-month contract starting in April. (Restrictions Apply).Call 608-347-1799
p y
FIT KIDS
Have you ever told your two-year-oldthat it was time for him to run for 20 min-utes? Did your four-year-old get excitedwhen you told her it was time to kick a ballfor 45 minutes? Most children aren’t goingto“exercise,”but what child doesn’t want tohave fun?
Be a role modelYou can set a good example by followingyour own exercise routine and incorporat-ing your child when applicable. It is impor-tant to understand the benefits of regularactivity for yourself and your child. Fitnessand sports will improve your child’sstrength and muscle memory, coordina-tion, flexibility and stamina. Plus, regular ac-tivity reduces the risk of disease anddepression – for both of you.
Start ‘em youngYou can incorporate your baby into yourexercise routine when they’re as young asa few months old. Swimming and waterexercises includemovement for your baby,as well as exercise for you. Stroller classesconsist of aerobic exercise while your babyremains in the stroller.
Once your child is able towalk and run, youcan do simple activities like walk to thepark, hit baseballs in the backyard, andjump on trampolines in the basement.Playgroups provide an outlet to keep yourchild engaged, as do classes for dance,gymnastics or sports.
Don’t forget the funIntroduce your child to a variety of
activities by harking back to the games youplayed as a child, using your imagination –and theirs – to invent new activities, andsearching the Internet for local children’ssports and games, or ideas for at-homeactivities. There are endless ways to beactive with your child, and limitless physicaland emotional benefits for both of you.
By Tracy Kruzicki, KEVA Sports Center
It’s Plain Ol’ Fun…...Not Exercise
Make a healthy lifestyle a priority for your child bymaking it a good time from the get-go.
31
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32
FIT KIDS
By Kevin McDaniel, American Martial Arts Center
An Unfair Advantage
How tra in ing in themartial arts givesyour child the edge.
There are many preconceptions andquestions about martial arts training: “Is itall about breaking boards?”or“My daughterwants to takemartial arts, but I told her thatit’s a boy thing, right?” The beauty aboutmartial arts is that it is many things tomanypeople because it is a path toward self-improvement of the mind, body andcharacter. A path we start from differentplaces and with different needs and goals.
While it is true that martial arts started inthe far distant past as methods for wagingwar, over the course of the last 70 years,many of the styles have evolved. Today, notonly do you learn an excellent form ofself-defense, but you also reap thefollowing benefits (to name only a few):
CharacterCourtesy, integrity, perseverance, self-control and indomitable spirit, these are thecharacter traits that build strong leaders.These traits have been part of martial artstraining for thousands of years, and they arethe core principles (in one form or another)that every martial arts program has basedits class etiquette and rules on. Withconsistent practice in class and in life, theetiquette and rules build young peoplewith strong character.
Goal settingEvery child should learn the importance ofgoal setting and learn a strong methodol-ogy for setting SMART goals that are:
SpecificMeasurableAttainableRealisticTimely
There are many ways martial arts teachSMART goal setting. Perhaps the easiest tosee is the belt system used to assign rankbased on proficiency. In many martial artsschools, each belt has a set curriculum thatmakes the goal of earning their next beltSpecific and Measurable. The curriculum isusually set up to build onwork done at pre-vious belts and under the supervision oftrained instructors, which this makes thegoal of a new belt Attainable and Realistic.There are usually general timelines specify-ing how long it should take to get to thenext belt, which makes the goal Timely aswell. The cycle is repeated many times in ayoung person’s martial arts career, eachtime creating a pattern for success.
Self-confidenceMartial arts programs are designed to startwith very fundamental movements andbuild on those as the student gainsproficiency. This gives the child the chance
to gain success through their attainment ofeach new successful rank, i.e. attainment oftheir goals. In short, martial arts establish apattern of success in the child’s life that leadsdirectly to improved self-confidence. In topmartial arts schools, this is done via scientificinstruction delivered in an age-appropriatemanner.
Improved fitnessMartial arts classes involve warm-ups andtraining that increase stamina, flexibility, bal-ance, focus and strength.Martial arts schoolshavemanyways to provide soundworkoutsthat aremotivating, safe, disciplined and fun.Martial arts is a unique way for kids to get agreat workout in a structured environmentthat challenges them physically and men-tally, by using a proven system for characterdevelopment, and yes, teaching them self-defense too.
So is it all about breaking boards? No! Is itsomething that only boys do? No; many tal-ented young ladies are seeing the samegreat benefits that male students do.
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What may come across like playtime to yourkids will look like stress relief and relationshipbu ild ing for your whole family.
FIT KIDS
By Jonathan Garber
Start a Family Yoga Practice
Moms and dadsmay spend“grownup”timestretching, breathing and resting in yogastudios, but some are figuring out the ben-efits of staying home. These parents aren’tstaying home to be couch potatoes, but are“playing yoga”with their children instead.
All it takes is a little imagination to combineconcepts of adult yoga and children’s nor-mal play into a family yoga practice. There
are imitations of jungle animals, stories thatteach wisdom while stretching, gameswhere players need to plant a garden (ofyoga poses) before nightfall, and recordedcreative visualizationswhere everyone restswith eye pillows over their eyes. The possi-bilities are endless.
Yoga provides benefits unique to family life.Children’s lives are often as busy and stress-ful as their parents’: they juggle school, ex-tracurricular activities and studying.Regardless of age, all family members ben-efit from stretching, breathing and resting –the three main components of yoga – andfamilies need to take time to balance tensemuscles and overworked minds.
When we have an abundance of the stress-hormone cortisol, it strains our bodies andminds. By doing yoga together, parents andchildren experience being relaxed togetherrather than holding onto stress. Yoga playcan also generate andmaintain passion andexuberance, andwipe away the negative ef-fects of stress.When familiesmake stress re-lease a priority, natural good humor,listening and relaxed attitudes prevail, of-fering the chance for more positive and ful-filling interactions among family members.
Here are a few tips for planning your familyyoga sessions:
1. Make time. Figure outwhen everyonewill have an open time periodwhere no onewill need to run off to do errands or someother activity.
2. Create space. Clear some space in aroom. On carpeted areas, all that’s neededare some beach towels for mats. Have astereo handy to playmusic or a recorded vi-sualization.
3. Use books and videos. Your locallibrary will have ABC books where animals
are in yoga-like poses to form the letters, butany storybook could offer a yoga stretch. Forexample, On the Day You Were Born is a fan-tastic book to lead your family in yoga pos-tures. There are also videos by Gaiam calledFamily Yoga and YogaKids. Other great re-sources include Sidney Solis’Storytime Yogaand Teresa Asencia’s Playful Family Yoga,which have story yoga and family partnerposes for loads of fun.
4. Listen to visualization exercisesor calm music. For visualizations, tryStarbright –Meditations for Children byMau-reen Garth and The Treasure in Your Heart –Stories andYoga for Peaceful Children by Syd-ney Solis. Music can also offer some peacefultime – no talking allowed, stillness and cud-dling are a plus. Play music like The MozartEffect Music for Children: Relax, Daydream, &Draw. Afterwards, share some tea and juiceto fully wake up and notice the relaxed andjoyful energy together.
What stands out as the greatest benefit ofdoing yoga together? Families can sharemoments where adults and children sharesmiles and peace of mind. What’s more im-portant than that? Once a family gets a tasteof yoga play, it will start a quest for how tospend more time like this.
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CHAMPION’S CORNER
36
By Haywood Simmons, Jr., Champion Style AthleticsEating for Results
The best weight-loss programscount calories. If you eat even 100morefood calories than you burn each day, you'llgain about one pound a month. If you eatfewer calories than you burn, you slowly butsurely will lose weight.
You alsomust increase your physical activityto match or out-burn the calories you takein every day. It's important to approach foodwith a candid evaluation of your overalllifestyle. Be honest with yourself aboutwhatyou're really eating for snacks,meal portionsand how many calories you areeating daily.
Here are 3 simple rules to get themost out of the calories you do eat:
Yes, you need carbohydrates, they giveyour body fuel. But you want most of yourcarbohydrates to come from whole-grainfoods, vegetables and fruits, because theyare more complex and sustain your bodylonger than a simple carbohydrate (likewhite sugar, white bread, potatoesand other starches). Aim to get 45 to 65percent of your total daily calories fromcarbohydrates.
Of course you need protein, it builds yourmuscles and bones. You're better off if youchoose proteins from foods like fish, skinlesschicken, beans, soy and nuts, rather thanfoods laden with saturated fats, such as redmeat and cheese. You should not exceedmore than 35 percent of your total calorieseach day from protein. Healthy ranges are10 to 35 percent of total daily calories.
You need some fat, it helps maintainoverall health. But it's the amount and typeof fats that really count. It is recommendedto consume less than 30 percent of yourtotal calories from fat. Themore calories youconsume, the more fat is permitted in yourdiet. But don't get too happy, you will haveto pay attention to the types of fat. It is mostimportant to keep saturated fat grams low;foods from animals (including dairyproducts) have saturated fat. Choose leanmeats and skim or low-fat versions of dairy.It is better to get fat from polyunsaturatedand monounsaturated forms found in fish,nuts, seeds and oils from plants.
Make food work for you by makingthe most of each calorie you eat.
Carbohydrates 45-65%
Proteins 10-35%
Fats < 30%
DAILY CALORIEINTAKE at a glance:
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