National Athlete of the Month | Scott Bauhs | November 2011

Event: 10,000m

Born: May 11, 1986

High School: San Ramon Valley High School '04 (Danville, Calif.)

College: Chico State University '08

Career Highlights: 2007 NCAA Div. II 10,000m Champion … 3rd at the 2011 USA Outdoors

Scott Bauhs had arguably one of the most successful collegiate careers turned in by a Division II distance athlete. He is the youngest American to run sub-4 minutes for the mile and sub 28-minutes for the 10,000m. While competing for Chico State University, Bauhs amassed eight All American awards, and three national titles. His professional career began one week after the 2008 NCAA national cross country meet with a win at the Silicon Valley Turkey Trot. He joined the Mammoth Track Club where he has continued to improve his times and qualify for two more US international teams, under the guidance of Coach Terrence Mahon. He placed third in the USATF Cross Country Championships and fourth in the 3000m at the USATF Indoor Track and Field Championships in 2010.

2011: 1st at the Jim Bush Southern Cal USATF Championships 1,500m (3:42.87)… 3rd at the USA Outdoor Championships (28:40:51)

2010: 2nd at the UW Invitational indoor 3,000m (7:51.65)… 3rd at the KBC Night of Athletics 5,000m (13:36.77)… 13th at the USA Outdoor Championships (29:51.91)… 3rd at the Applied Materials Silicon Valley Turkey Trot 5k… 1st at the Las Vegas Rock ‘n Roll Half Marathon (1:02:39)

2009: 1st at the Chico Twilight 1,500m (3:41.34)… 3rd at the Adidas Track Classic 5,000m (13:38.95)… 5th at the USA 20 km Championships (59:46)

2008: 1st at the Chico State Invitational mile (3:59.81)… 1st at the NCAA Div. II Outdoor 5,000m Championship (14:00.65)… 1st at the Synaptics Elite 5k road race (13:37)

2007: 1st the California Collegiate Championship 1,500m (3:46.42)… 2nd at the NCAA Div. II 5,000m Championship (14:08.32)… 1st at the NCAA Div. II 10,000m Championship (29:31:93)… 6th in the San Jose Rock ‘n Roll Half Marathon (1:03:04)

2006: 6th at the NCAA Div. II 10,000m Championships (30:36.1)

Source: http://www.usatf.org/

Exercise of the Month | Barbell Upright Row | November 2011

The Barbell Upright Row is an excellent strength exercise for the upper traps and shoulders. This exercise requires a barbell loaded with the appropriate weight for your ability. Begin by standing with the barbell in front of you, with your feet shoulder-width apart. -- Grasp the barbell with an overhand grip slightly closer than shoulder-width. Bend at the knees, keeping your back straight, and pick the bar up. Lift the bar to chest height, pause, then slowly lower the bar back to the starting position. Keep the bar as close to the body as possible during the exercise.

Proper technique will make this exercise easy and safe for you to perform. Keep your body fixed during the entire exercise. Do not learn forward as you lower the bar. To add a little bit of difficulty to the exercise pause and squeeze your traps at the top of each rep, then slowly lower the bar down. This slow descent causes each muscle to work longer during every set.

Weekly Training Article | Cramping Your Style: How to Prevent Muscle Cramps | 11/28/11-12/4/11

By Tom Ambrozewicz

Muscle cramps happen to all athletes at one point in time or another. In fact, muscle cramps happen to most people regardless of athletic training. Muscle cramps are the involuntary tightening of muscles -- which you usually can control, -- and the most common problem areas are the legs and abdomen. They can put a real kink in your workout, so practice healthy habits to prevent your muscles from cramping as you train.

No one knows exactly what causes your muscles to cramp, but the first thing you can do to prevent it from happening during your workout is to warm up your muscles at the beginning of your training session. Use the mat area of your gym to stretch and do some light lifting to prepare your muscles for the day's activity. This is a good practice to prevent other injuries, as well. When your muscles are warmed up, they will expand and contract better during training, preventing you from cramps.

If you are unconditioned, start off slow and work your way up to harder and more intense physical activity. Athletes just returning to their sport after the off-season or an injury are more prone to muscle cramps, as are beginners. Building intensity will help you build muscle mass more quickly as well, so don't overdo it from the start, and be sure not to over-train. … Take enough time to rest between workouts.

Finally, keep your muscles and the rest of your body hydrated. Drink lots of water before, during and after your weight training or cardiovascular workout. Your body needs water before you feel thirsty, so drink at regular intervals, and if you are out in the sun or doing something that is making you sweat, avoid water poisoning. -- Drink sports juices to help you replenish all the nutrients your body is losing. Loss of these nutrients may cause your muscles to spasm and cramp.

If you do get a muscle cramp, don't worry. It is normal and will probably go away in a few minutes, although you may be sore for a lot longer. Stop what you are doing and gently stretch and massage the muscle until it is no longer cramped. Applying heat will also help relax the muscle, and if you are sore, cold compresses will help your muscles heal. If your cramps become routine or do not release for long periods of time, see your doctor to make sure everything about your body is in good condition.

Source: articlecircle.com

Weekly Training Article | Hypertension: Forget the Salt and Spice Up Your Life | 11/21/11-11/27/11

By TheBloodPressureCenter.com

If you have hypertension, or are worried about developing high blood pressure, then you will probably know that one of the first things you need to do is to reduce your intake of salt. However, that is not always as easy as it sounds.

Salt has been around for thousands of years and is used in most food products both as a preservative and to bring out the flavor of the food. This means that when it comes to cutting down on salt you have two problems -- trying to avoid buying foods which contain a lot of salt and finding an alternative way to add flavor to your meals.

Fortunately, today, both the government and food manufacturers often come to our rescue when it comes to helping us choose food products which are low in salt. As far as the government is concerned, almost all foods are required to carry nutritional labeling, which includes the amount of salt, or sodium, which the food contains. At the same time, more and more manufacturers are now producing sodium free, or very low sodium, varieties of many of our favorite foodstuffs.

But when it comes to good old fashioned home cooking, what do we do with all those recipes which call for a pinch of salt? Well, a pinch of salt is probably okay here and there. After all, we are not talking about cutting salt out of our diet altogether, but simply about reducing our intake. But the pinches soon add up and while a little bit of salt in some recipes will not do any harm, you need to look for ways of replacing this salt wherever possible.

One answer is to turn to spices and herbs, or to low sodium seasonings such as onion powder, garlic powder and sodium free bouillon.

Of course you will need to experiment to see what you like and do not like, but start with a few simple ideas like seasoning/marinating fish and meat well ahead of cooking to bring out the flavor. You will also find that there are all sorts of things that you can add to your food at the table to add flavor. For example, try squeezing a little fresh lime or lemon juice onto your vegetables.

Cutting down on salt to help lower hypertension, or to prevent you from developing high blood pressure in the first place, is not too difficult … but it will take a little bit of thought and some experimentation.

Source: articlecircle.com

Weekly Training Article | Osteoporosis: Definition, Risk Factors and Prevention | 11/14/11-11/20/11

By Barney Garcia

Osteoporosis is a bone disease which causes a deterioration of bone density and low bone mass. This is dangerous because is causes the bones to become fragile (especially the hips, spine and wrists) and there is increased risk of broken bones and slow recovery periods. Osteoporosis can affect any bone, but special attention is placed on the hips and spine, because the breaking of these bones can result in long term injury including difficulty walking, hospitalization, deformity, loss of height, severe pain and even death. You should ask your doctor to check your bone density levels yearly, since this disease often has no symptoms at all. When a person finally does experience any symptoms, they are usually so far into the disease that what they are feeling is back pain because of a fractured vertebra.

Women are more likely to contract this disease than men, often due to menopause, in which bone loss increases. One in four women are affected with this disease, while only one in eight men are. Certain people are at a high risk for developing this disease, and you should be cautious if you have any of the following risk factors: having a personal history of low bone mass, being female, being thin (male or female), having abnormal menstrual periods in women, currently having or have had anorexia nervosa in the past, eating a diet low in vitamin D and calcium currently and throughout your life, having an inactive lifestyle, having low testosterone levels in men, being a smoker, being a heavy drinker, and being Caucasian or Asian. However, keep in mind that people with these risk factors are not the only people who can get this disease, and all people are at risk and should be checked for the disease regularly.

There are certain things you can do to prevent your risk of developing osteoporosis, including consuming a diet rich in vitamin D and calcium, having an active lifestyle and doing weight-bearing exercises, quitting smoking, drinking alcohol in moderation, and taking regular bone density tests. Doctors and health professionals both agree that this is a very preventable disease as long as you take proper care of your health. Even if you start taking these precautions late in life, they will still lower your chance of developing the disease.

Source: articlecircle.com

Weekly Training Article | Women and Coffee Consumption | 11/7/11-11/13/11

By Kadence Buchanan

I do not know about you, but for me, coffee drinking, especially in the morning or early evening, is more than a simple habit or cultural characteristic. Actually, it has become a necessity without which I cannot open my eyes and stand on my two feet all day. According to researchers, I am not alone. Nearly 80% of the U.S. population drinks coffee on a daily basis. The caffeine measured to be contained in a cup of coffee, me and you consume daily, is around 80-130 mg. But while the medical community has warned the public of the health risks associated with caffeine intake, there still is little linking between coffee and health problems, except in a very few cases.

Coffee, which is a beverage served cold or hot, comes from the roasted seeds of the coffee plant, almost always referred to as coffee beans. But regardless of its tremendous market success, coffee is the second most commonly traded commodity in the world surpassed only by petroleum. Coffee has been blamed to be the cause of a variety of disorders ranging from indigestion to cancer, at one time or another. Since it is the main source of caffeine, which is a stimulant, coffee has had an almost constant role in the news pertaining to health problems in recent years. Surprisingly, most of these warnings and urgent health reports, describing problems like the human airways clogging, are aimed at women.

But while even doctors have been very critical of the role of coffee in women's health, the fact of the matter remains -- there is little proof that any risk to women exists from coffee drinking, especially when consumed in moderate amounts. As a matter of fact, reports have even suggested that coffee even lessens the risks of some diseases in women, such as bladder cancer. Unfortunately, since the health problems examined in relation to their linkage with coffee consumption have not yet reached indisputable results, women have reached a stage that it is almost difficult to believe anything involving the health risks of coffee and women.

The reasons why coffee has been getting such a bad reputation are based on the fact that of all drinks containing caffeine, coffee has the highest concentration amount, far exciding that of sodas. In addition, since doctors advise pregnant women to be cautious and avoid caffeinated beverages while carrying an infant, despite there being no evidence of any serious health risks involved, women tend to consider coffee drinking almost as if they were performing some kind of sin and avoid drinking it in fear of the unknown consequences. On the other hand, new research has revealed that coffee is actually beneficial to a person's health. For example, the diuretic effect of coffee has proved that it lessens the incidence of bladder cancer in smokers, and drinking coffee regularly is also reported to lessen the onset of Parkinson's disease.

So, what should we ladies do? The best advice that anyone can believe is the trusted advice of their doctor. Question your doctor if he/she restricts coffee and follow their advice, but stay current on health news. Although it seems impossible to know which study to believe, we have to train ourselves to tell the difference between hypothesis and fact. Being educated about our health will always make us women feel better in the long run.

Source: articlecircle.com

National Athlete of the Month | Maria Michta | October 2011

Event: Race walk

Born: June 23, 1986

High School: Sachem HS North (Long Island, N.Y.) '04

College: C.W. Post '08

Career Highlights: 2011 and 2010 USA Outdoors champion; 2011 and 2010 USA Indoors champion; 2010 USA 30 km RW runner-up; 2009 and 2005 US RW Cup Trials champion; 2005 Pan Am RW runner-up; 2003 USA Junior Outdoor runner-up.

For the second year in a row, Maria Michta captured USA Indoor and Outdoor titles in the race walk events. With her victory at this year's championships, she secured a spot on her first-ever IAAF World Outdoor Championships team. In 2009, Michta fell just short of making the team after finishing third at USA Outdoors, but represented Team USA at the Pan Am Race Walking Cup where she took 13th. Michta also competed at the 2008 IAAF World Race Walking Cup and 2007 Pan Am Race Walking Cup. Prior to joining the ranks of elite race walkers, Michta had a successful junior career that was highlighted by a third place finish at the 2005 Pan Am Junior Outdoor Championships and a second place finish at the Pan Am Race Walking Cup that same year. She was a member of the World Junior Outdoor Championships and World Junior Race Walking Cup teams in 2004, and took 10th place at the 2003 World Youth Championships.

2011: USA Outdoors champion (1:34:51.47)... USA Indoors champion (13:40.52)

2010: USA Outdoors champion (1:39:4.12)... USA Indoors champion (13:51.33)... 2nd at USA 30 km RW Champs (2:39:35)... 4th at US RW Champs (1:43:46)... 3rd at Penn Relays (22:55.55)

2009: 13th at Pan Am RW Cup... 3rd at USA Outdoors (1:41:16.24)... 1st at US RW Cup Trials (1:46:03)

2008: 66th at IAAF World RW Cup (1:45:02)... 7th at US Race Walking Trials (1:45:08)... 8th at Olympic Trials (1:47:45)

2007: 20th at Pan Am RW Cup (1:53:55)... 4th at USA Outdoors (1:41:28)... 5th at US Pan Am RW Cup Trials (1:48:55)... 7th at NACAC Opens (59:01)

2006: 5th at USA Outdoors (1:47:54)... 7th at US World Cup Trials (1:43:42)... 2nd at Penn Relays (23:44)

2005: 3rd at Pan Am Juniors (49:44)... 2nd at Pan Am RW Cup (48:03)... US Pan Am RW Cup Trials champion (48:15)

2004: 22nd at IAAF World Junior Championships (51:42.95)...29th at IAAF World Junior RW Cup (53:04)... 3rd at USA Junior Outdoors (54:13)

2003: 10th at IAAF World Youth Champs (24:52.06)... 2nd at USA Junior Outdoors (55:42)

Source: http://www.usatf.org/

Exercise of the Month | Slide Board | October 2011

The Slide Board is a little known tool that can reap incredible aerobic results, as well as put a fun twist on upper body and core exercises. While the Slide Board may be hard to find, it is becoming increasingly available at local fitness centers, and a staple of many high performance training outfits. The Slide Board consists of an 8-10 foot long lexan sheet with two bumpers at the end. The user wears booties to reduce the friction between their feet and the board.

The most common aerobic activity is using the skating motion. Setting the bumpers as far apart as comfortable for the user, the athlete lines up on one side and pushes off with their leg in a long exaggerated rollerblade stride toward the other end. When they have reached the other bumper, they absorb the impact with their knees and hips, and explode back toward the other side. This is also a mild plyometric activity.

You can apply the same principles for the lower body to the upper body. By placing the booties on your hands and assuming the push up position, this puts an increased load on your stabilizing muscles to keep your body in the proper position. You can do standard push ups in this position, or push side-to-side with your arms.

The Slide Board is a very versatile piece of equipment, and you are only limited by your skill and imagination. As with all exercises, ensure that a proper warm-up and stretching routine is performed before activity, and if you're unsure of an exercise, ask an expert so they can help minimize injury and increase productivity.

Weekly Training Article | The Importance of Pure Water | 10/31/11-11/6/11

By Greg Hall

Our bodies need water to survive and we use water to process several functions in our bodies which are designed primarily to run on water and minerals. All the natural healing and cleansing systems in our body can only work properly with water. It has only been recently that the medical community has weighed in on how important water is to normal body function.

We are comprised of mostly water; over 70% of our bodies are water. To break it down even further our brains are over 75% water, blood 80%, and the human liver which is our main filter is 96% water.

Our nervous system which is responsible for sending the electrical signals to every cell in our body is really a system of miniscule waterways. A lack of water can lead to dehydration of the fluid inside our nerves or even lead to the nervous system being damaged from excessive chemicals and heavy metals not being flushed out of the system. Many scientists and medical doctors are now in agreement that this condition can be the cause of some degenerative diseases and neurological disorders such as ADHD, Chronic Fatigue and even Alzheimer’s, which means they may be preventable by drinking more pure water.

Knowing how important water is to the proper function of our body, we should also realize that the purity of the water is essential as well. Our digestive system requires adequate water intake in order to properly digest our food, as well as get the optimal nutrient absorption we need to be able to utilize the nutritional value of the foods we eat.

Water intake can also either positively or negatively affect our energy levels depending on whether or not we are properly hydrated. In fact, it has been proven in clinical studies that even a 5% reduction in body fluids can cause as much as a 30% loss of energy and a 15% drop in body fluids, and can lead to death.

If you are trying to lose weight the lack of proper hydration will actually derail your weight loss efforts. Our liver uses water to metabolize fat and turn it into useable energy, so it is obvious that a lack of water will hamper its ability to do this. Increase your water intake to roughly 64 ounces a day and you will see the results, plus you will have much higher energy levels.

Another huge issue for our bodies is detoxification. It may well be the most important factor in our long-term health. Water is the only way for our body to flush toxins from our system, which is also a major key to preventing disease. We can't avoid exposure to toxins in our world today but by taking in enough water we can help our bodies get rid of them.

The quality and purity of the water we drink is just as important as the amount. If water already contains chlorine and other chemicals it has less of an ability to carry toxins out of our body. If we consume water that contains traces of synthetic chemicals then we force our liver and kidneys to be the filter … ultimately damaging or destroying two of our most vital organs.

Source: articlecircle.com

Weekly Training Article | Enhancing the Brain | 10/24/11-10/30/11

By Abbas Abedi

The human brain is the soul of the human nervous system. It controls involuntary activities such as respiration, digestion, and heartbeat, which are also known as automatic functions of the body. This organ also controls other conscious activities that are considered as higher order activities like reasoning, abstraction, and thought. The human brain is superior to any other brain of any other living species that are known to humankind.

The brain is also the center by which other human characteristics are defined. Creativity, for example, is much associated with the brain. So is personality. The brain lets us make decisions and define colors and smells. This organ controls every other perceived activity of the human body.

However, the human brain, as strong and as invincible as it may look, is not going to stay that way forever. As with any other part of the body, the human brain will wither in the future. One's lifestyles and all other external factors will take a toll against the human brain. As one grows old, the human brain will become slower in terms of functioning and rejuvenating itself. However, there are ways to enhance the power of the human brain as age catches up.

1. Live a healthy lifestyle.

The brain is an integral part of the human anatomy. It is probably the most important organ in the body; but of course, we all know that every other organ in the body works for the others to function properly. The human brain is subject to the lifestyle of the person who owns it. If the person loves alcohol, he may not fully reap the powers of his brain. Alcohol and other dangerous substances destroy brain cells. An alcoholic will argue that, "I've been using only ten percent of my brain, drinking will activate the other 90% of it." This is a total fallacy. This premonition was formulated in the 1800s and there is no truth in it. The brain is a lifetime organ, so we must preserve and protect it.

2. Eat the right foods.

Eating the right sets of food will definitely benefit the brain. The brain is the most active part of the body. Even when one sleeps, the brain remains active and vibrant. The brain will appreciate it if one eats the right and balanced sets of food. The sad thing is that the brain is usually taken for granted when it comes to having a balanced meal or a workout because people are so focused into developing their outside looks. It's about time that we give the brain a break.

3. Engage in proper exercise.

Proper exercise is good for the brain and not only for the body. The human brain needs a well-balanced life.

4. Release stress once in awhile.

Releasing stress is necessary to be able to clear the brain from all the difficulties and the clouds in one's life. One must take time to get into a relaxing mood and a good night sleep.

The brain is an organ to be cherished. No individual will ever be able to live his life to the fullest if his brain is not functioning well. A brain that is cared for will result in a more active and fulfilling life.

Source: articlecircle.com