After a sweat-soaked hour at the gym, what really hits the spot is a bottle of ice-cold, refreshing milk? Actually, yes, according to a new study. Research published in the journal Applied Physiology, Nutrition, and Metabolism found that drinking milk is the best way to recover after a workout.

Researchers at Griffith University in Australia had 15 male participants with an average age of 25 ride on stationary bikes wearing heavy clothing, with the goal of getting them as sweaty as possible. They did so four separate times, and each time had a different drink after: cows milk, soy milk, a milk-based meal supplement, or Powerade. The researchers tested their weight, blood, and urine before and after each workout.

When it came to rehydrating after a workout, the milk-based meal supplement performed the best, and Powerade came in dead last, except for in taste. Participants felt kind of gross after drinking milk, but were more hydrated overall.

Milk-based drinks are more effective rehydration options compared with traditional sports drinks, the studys authors wrote. The additional energy, protein, and sodium in a milk-based liquid meal supplement facilitate superior fluid recovery following exercise.

And dont think drinking water will give you an edge; Time notes that good old H2O will actually drop your sodium levels, making you even more dehydrated. So if you get weird looks at CrossFit, you can tell them that jug of 2% milk has science to back it up.

From: Esquire

Top tips to promote healthy childhood eating

  • Have regular family meals. Knowing dinner is served at approximately the same time every night and that the entire family will be sitting down together is comforting and enhances appetite. Breakfast is another great time for a family meal, especially since kids who eat breakfast tend to do better in school.
  • Cook more meals at home. Eating home cooked meals is healthier for the whole family and sets a great example for kids about the importance of food. Restaurant meals tend to have more fat, sugar, and salt. Save dining out for special occasions.
  • Get kids involved. Children enjoy helping adults to shop for groceries, selecting what goes in their lunch box, and preparing dinner. It’s also a chance for you to teach them about the nutritional values of different foods, and (for older children) how to read food labels.
  • Make a variety of healthy snacks available instead of empty calorie snacks. Keep plenty of fruits, vegetables, whole grain snacks, and healthy beverages (water, milk, pure fruit juice) around and easily accessible so kids become used to reaching for healthy snacks instead of empty calorie snacks like soda, chips, or cookies.
  • Limit portion sizes. Don’t insist your child cleans the plate, and never use food as a reward or bribe.

How can I get my picky child to enjoy a wider variety of foods?

Picky eaters are going through a normal developmental stage, exerting control over their environment and expressing concern about trusting the unfamiliar. Many picky eaters also prefer a “separate compartmented plate,” where one type of food doesn’t touch another. Just as it takes numerous repetitions for advertising to convince an adult consumer to buy, it takes most children 8-10 presentations of a new food before they will openly accept it.

Rather than simply insist your child eat a new food, try the following:

  • Offer a new food only when your child is hungry and rested.
  • Present only one new food at a time.
  • Make it fun: present the food as a game, a play-filled experience. Or cut the food into unusual shapes.
  • Serve new foods with favorite foods to increase acceptance.
  • Eat the new food yourself; children love to imitate.
  • Have your child help to prepare foods. Often they will be more willing to try something when they helped to make it.
  • Limit beverages. Picky eaters often fill up on liquids instead.
  • Limit snacks to two per day.

Persuading children to eat more fruit and vegetables

Making mealtimes playful can mean healthier eating for your kids. Here are some fun, creative ways to add more fruit and vegetables to your child’s diet:

  • Top a bowl of whole grain cereal with a smiley face: banana slices for eyes, raisins for nose, peach or apple slice for mouth.
  • Create a food collage. Use broccoli florets for trees, carrots and celery for flowers, cauliflower for clouds, and a yellow squash for a sun. Then eat your masterpiece!
  • Make frozen fruit kabobs for kids using pineapple chunks, bananas, grapes, and berries.
  • Go food shopping with your children. Let them see all the different fruits and vegetables and have them pick out new ones to try.
  • Try fruit smoothies for a quick healthy breakfast or afternoon snack.
  • Add vegetables and fruits to baked goods – blueberry pancakes, zucchini bread, carrot muffins.
  • Add extra veggies to soups, stews, and sauces, grated or shredded to make them blend in.
  • Keep lots of fresh fruit and veggies washed and available as snacks. Apples, pears, bananas, grapes, figs, carrot and celery sticks are all easy to eat on the run. Add yogurt, nut butter, or tahini for extra protein.

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I read this article and thought I should post it, I didn’t see who the author was but it is very true.  Lessons to be learned every year you coach.  Take time to see where you fit in.


The Victories during the 2012 Summer Olympics were perfect examples of Intense, Dedicated, Disciplined Athletic Competitions.

The “Olympic Ideal” Embodies the “Holistic Athletic Experience” of Enhanced Body, Mind, Soul, Character, Productivity and Citizenship facilitated by Athletic Competition.

It’s time to Restore the “Olympic Ideal”, “the Holistic Athletic Experience” in Child and Youth Sports, Recreation and Exercise (SRE).

Performance is one of the manin objectives of the Holistic Athletic Experience.




• REST: Early to Bed
• ESSENTIAL WATER: Plenty Water, Keep your Urine Light Lemonade Color
• ALERT: Pay Attention in Practice and Games
• DON’T USE: Alcohol, Tobacco, Drugs
• INJURIES: Don’t Play Thru Injuries, Report them to your Coach or Trainer
• NUTRITION / FOOD: Balanced Diet

Spend time winding-down after your daily workouts, practices and conditining.

Stress has an undesirable effect on emotions. High levels of stress will have a negative impact on mental preparation and mental toughness.

Unwinding will balance your physical and emotional abilities.

Ahtletes should Lie down, meditate, concentrate and/or pray for 30 minutes every day and practice improving spirituality and faith. Clearing the mind of negative forces will facilitae the Athlete’s ability to concentrate on the positive forces at play in his or her life.

Athletes should stay in touch with their body signals and, for example, eat when hungary, drink water when thirsty and rest when tired. Intense work-outs require adequate rest. The physical body needs regular relaxation.


• Respect

Coaches have a duty for the protection, safety, health, care, welfare and Human Rights of their Athletes. They should have a devotion-to and the highest regard for the humanity of their Athletes. Coaches are to regard and recognize the human dignity of their players. Coaches must pay attention, be compassionate recognize Athletes’ human value. Coaches should be considerate of players and athletes by treating them as humans. Coaches should dutifully respect the human life of their Athletes.

“Do unto others as you would want others to do unto you.”

Primum non nocere – “First do no harm to human life.”

• Responsibility

Coaches have an obligation of oversight for the Physical, Psychological (Emotional) well being of their Athletes during the administration of their coaching duties. Coaches must develop and implement responsible coaching policies and standards of Safety 1st.

Coaches are accountable and hold an important position and Fiduciary duty of Trust by the players and athletes. Coaches have a designated authority for the proper care of their players and athletes.

The Core of Coaching is Trust.

• Relationships

Coaches should develop a positive relationship with their Athletes and develop an excellent level of mutual understanding and trust with good interpersonal communication.

Devoting time for each player and athlete, the Coach will develop a positive relationship learning about each Athlete’s Ambitions, Abilities and Skills. Coaches develop a positive relationship by taking a personal interest with plans and techniques for each Athlete’s individualized improvement of play.

• Recognition

Coaches should acknowledge and recognize Athletes when they accomplish their goals and execute their performance plans well. Special one-on-one notice and complementary attention to the Athlete will enhance the trust for the Coach and motivate the Athlete. A pat on the back or the butt goes a long way.

An Holistic Athletic Experience requires balance and implementation of all the above factors.

Great easy way to keep fit!

Everything Under the Sun and Moon

Enjoy everyone! Your body will thank you. Happy moving my friends!

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Every year, millions of Americans resolve to make changes in their lives starting in the New Year, yet according to Psychology Today, “most people fail in adhering to their stated New Year’s resolutions.” In fact, by January 7th, one fourth of the people who set goals for 2013 will have failed to maintain their actions. By February 40% will fail and 60% won’t be successful at maintaining their goals through June.

Alycia with client in gym

Why is it that so many people aren’t successful in their resolutions?

It’s likely that these resolutions were not set up for success to begin with. Their ideas may have gotten stuck in the “wish” stage.

You’ve heard the quote by French writer Antoine de Saint-Exupery: “A goal without a plan is just a wish.”

Wishes are plentiful: wishing you could fit into your high school jeans, wishing you had extra energy after work, wishing you had more money in the bank. A wish usually motivates action, but isn’t responsible for sustaining action. A goal is accompanied by a logical and realistic commitment to action, which turns a wish into a reality.

What can you do to ensure success?

One way of creating this plan is to write SMART goals. This is a process for creating Specific, Measurable, Action-oriented, Realistic goals with a Timeline for success. Here are the 5 steps to write SMART goals that will turn your Wish into a Reality:

  1. Specific – When you create your specific goal, ask yourself “What do I really mean?” and fine tune the specifications at least 3 times before chiseling it in stone.  If you are VERY specific about what you’re after, you’ll recognize the opportunities in your life to lead you toward the goal. For example, instead of writing “be able to do pull-ups,” specify, “complete un-assisted pull ups using full range-of-motion.”
  1. Measurable – it must be clear how your success will be measured. Ask yourself: How much, how many, how often? Usually numbers help to measure success. Maybe you want to do 15 pull-ups or maybe you want to do pull ups for 60-seconds. Find a method of measurement that you can work toward.
  1. Actions – Identify the actions you’ll need to take to accomplish your goal. For example, maybe you’ll have to practice 6 pull-ups every day for 3 weeks and then increase the number of pull-ups you do every day until you reach your goal. Or, if your goal is to write a book, there will be several steps in this section: write, edit, re-write, illustrate, publish, market, sell, etc.
  1. Realistic – this is the hard one that frequently can bring you back to step 1. You have to ask yourself if you actually have the means and ability to realistically achieve this goal. If you’re a 45-year old women who is 5’2” and your goal is to be a runway model for the 2013 NYC Fashion Week, it may be somewhat unrealistic. It’s cool to have this as a goal, but in order to make it realistic, you may need to adjust the timeframe, specifics or measurements of success.
  1. Timeline – give yourself a realistic timeline by which to accomplish your goal. If it’s a daily initiative, create a time of the day you’ll check-in with yourself. If it’s a long-term goal such as writing a book or saving money, give a deadline for yourself. Research shows that people achieve more when given shorter deadlines, so be good to yourself but not overly generous with your timeframe.  I usually create a deadline for each action item en route toward my goal, which holds me accountable for on-going efforts.


New Year’s Anti-Resolution Solution

Each year, millions of Americans create some sort of New Year’s resolution, whether it’s getting in shape, paying off debt, quitting smoking or even being a nicer person. The problem is, the average New Year’s Resolution is broken and forgotten by the time the last of the confetti is cleaned up. Though few people find success in setting and keeping resolutions, people keep doing it year after fruitless year. I would like to propose a new process to change this year:

  • >>Making anti-resolutions
  • >>Letting go of past mistakes and grievances
  • >>Practicing self-compassion
  • >>Meditating on what’s good in life

1. Make anti-resolutions.

One of the most popular New Year’s Resolutions is to lose weight. Most people start a radical diet or cut back on junk foods only to find themselves caught up in cravings for what they are depriving themselves of. What if, instead, people would make the anti-resolution to try different, healthier foods or pick up a new hobby that keeps them moving? There is an amazing variety of healthy foods to choose from. One could search recipe sites and magazines to find easy, healthy recipes. Or what about taking up a new hobby, like biking or long walks with a dog or loved one?

Instead of putting effort into breaking a bad behavior, put effort into creating a new, healthy habit. This makes it easier to build a new lifestyle without the guilt and shame of breaking resolutions.

2. Let go of the past.

One of the reasons why we can’t move on and change our life is that we refuse to let go of our past mistakes and failures. Let go of the old to move on to the new. God told the Israelites in Isaiah 43:18, “Forget the former things: do not dwell on the past.” Or consider the Turkish proverb, “No matter how far you have gone down a wrong road, turn around.” Holding on to your past mistakes only keeps you focused on the past, it’s time to move on. You can’t move forward while you are looking behind.

3. Practice self compassion.

The Yoga Sutra 1.33 teaches us about compassion, stating, “We are to have equanimity for those who make mistakes.” We should have the same compassion for ourselves—after all we are only human. We sometimes judge ourselves more harshly than others. This puts us in a vicious cycle of trying to change, failing, beating ourselves up and then going back to the old habit because it was easier.

The golden rule according to most religions of the world is “love your neighbor as yourself,” but you can’t love your neighbor as yourself if you don’t love yourself. Acknowledge that you deserve health and happiness. Recognize the suffering the habit you are trying to change is causing. Celebrate any positive action you have taken to support your change. If you are feeling bad about any setbacks, remind yourself that you are human and mistakes are an important part of the path to change. Remember the fable of the tortoise and the hare. The race doesn’t belong to the fastest runner, but goes to the one with patience and perseverance.

4. Meditate on what’s good.

Concentrate on the good and positive things about your life. Paul says in Philippians 4:8, “Finally, brothers, whatever is true, whatever is noble, whatever is right, whatever is pure, whatever is lovely, whatever is admirable—if anything is excellent or praiseworthy—think about such things.”

Two years ago I hurt my lower back. I was in horrible pain. When I decided to go back to my yoga class I couldn’t bend over. About half way through the class I was about to burst into tears because I could barely move into any of the poses. I was wondering why I had come when it hit methere are a few poses I can do. I decided to concentrate on the poses I could do and forgive myself for the ones I couldn’t. I went home ecstatic and my doctor was amazed at how quickly my back healed after returning to my yoga practice. If I had only concentrated on the things I couldn’t do, I would have given up and gone home, and my back probably would have taken a lot longer to heal.

Let’s start this New Year, the new week, this new day with a positive outlook.

Wake up each morning being thankful for who you are and what you can do, don’t concentrate on the negative. Put the past behind you each and every morning. Each day has new possibilities and new opportunities for change. Let go of the things that are holding you down. Find new things that build you up. Who needs more broken resolutions? What we need are real solutions to create change in our lives.

Bad Cleveland Sports Moments

May 13, 2010 2:24 PM ET

LeBron James and the Cavaliers face elimination against the Celtics at TD Garden tonight at 8ET on ESPN (coverage begins at 7:30P). This will be the 7th elimination game of LeBron’s postseason career. James and the Cavs are 2-4 in those games, 0-3 on the road. With expectations of an NBA Championship in Cleveland this year, and the chance that LeBron may be gone next year, a loss tonight by the Cavs would mark another major disappointment for Cleveland sports fans. Over the last 25 years, Cleveland has seen arguably more than its share of sports heartache:
Getty Images May 1989, Michael Jordan hit one of the more iconic shots of his career over Craig Ehlo for the Bulls to move on past the Cavs in the Eastern Conference 1st round. He would go on to win 6 titles, while Cleveland hopes LeBron can bring them their first.
Getty Images In what has become known as “the Drive,” John Elway led the Broncos 98 yards for the tying score in the 1986 AFC Title Game and the Broncos went on to beat the Browns in overtime.
Getty Images In the very next year, Earnest Byner was heading for the tying touchdown in the AFC Title Game when he fumbled and the Broncos recovered to send the Browns home again.
Getty Images Plus, in 1997, the Indians were 2 outs away from winning the World Series in Game 7 but the Marlins tied it in the 9th inning and would win the Series in the 11th inning.