- Buy quality shoes. The fist thing you must watch for is the quality of your footwear. Try to only buy shoes made of natural materials, because they allow you feet to breathe and the sweat dissipates much easier. Synthetics are toxic for your feet, because they prevent ventilation. You go for an hour jogging wearing them and the next thing you know, everything around starts rotting. It is nice to see good looking shoes at low prices and you may think you’re getting a good deal. Trust me, you’re not! They will break sooner that you can imagine, and the cost and effort to keep them in good condition and smelling great will far exceed the amount you saved by going for cheaper shoes. So I recommend you invest a little more when shopping for shoes because the benefits are far greater.
- Maintain hygiene. Nothing new here, but a lot of people seem to overlook this detail. When you’re showering, don’t forget to wash your feet too. It sounds dumb, I know, but when showering, most tend to forget about the feet. Since all water and soap goes to the feet, why bother washing them? But that’s not enough. We’re talking about the most awful smelling part of our bodies. Do you think only water and soap will do the trick? I don’t think so. There are many types of abrasive stones and sponges you can find in the stores specifically for this. Use them. They work wonders. They remove the dead lair of skin on your feet, the one that causes most of the bad smell. Also, alternate cold and hot water on your feet. It better cleans the pores in your skin and well, the sweat smells a little better. If your feet smell so bad, you should also alternate soap brands. Soaps have different composition and they act on different chemicals. If you use two soap brands, you’re more likely to neutralize more of the bacteria that produce bad odor.
- Change your socks often. Again, very obvious, but still, most forget about it. Use a clean pair of socks every day. Changing them twice or even three times a day is ideal, but once is the minimum allowed. If you use the same socks as yesterday, your shoes and feet may have something to say about it. And you don’t want to hear it! If you do jogging or other sport, wash your feet before putting another pair of socks on. Oh, and make sure you wear socks made of cotton or even wool, because synthetics make you feet rot.
- Rotate you shoes. You should have more than one pair of shoes. One day you can use one pair, the next day another pair. This way, they have enough time to take some air and for the sweat to evaporate.
- Leave your shoes to breathe. It’s a good practice when you get home to put your shoes somewhere out in the open (not if it rains, of course). The wind will brow some fresh air and the sweat will evaporate. And for some reason, when you put on a pair of shoes that’s been ventilated, you feel so comfortable. It’s like you have new shoes. You should do this especially if you’re involved in some kind of sport.
- Clean your shoes once in a while. I don’t know why, but when you keep them clean on the outside, they tend to stay fresh on the inside for longer. Maybe because you sense that something isn’t all right on the inside and you need to do something about it. But don’t rely solely on this. You won’t get the results you crave for.
- If they’re wet, leave somewhere to dry. If it rains, make sure you put the shoes to dry before putting them in the shoe box or wearing them again. When there is water inside the shoes, they start to rot in less than a day and it smells awful, especially if they are already a little smelly.
Start walking, gradually add running, and build by no more than 10% per week.
Exercise will benefit all areas of your body and improvements will appear as you progress. By keeping a log of your exercise routine, you will be able to see a progression of your improved physical fitness over time. Exercise that has the most benefit for decreasing cancer risk is probably that done at medium to vigorous levels. The benefits of physical exercise are tremendous, but the American population has become sedentary. Physical exercise need not be an backbreaking or difficult chore — it can be fun, stimulating and provide great moments for families to not only exercise together but to talk and share other important aspects of their lives.
Running can minimize the odds of everything from the common cold to cancer. Your toughness will increase. Runners World magazine is a great resource and the online version can be accessed. The Chicago marathon website is one of the best that I have seen provide information, running schedules , information on running shoes and running tips for the beginner runner , route maps with inclines, water stops, energy drink stops, spectator and cheering squad stands and locations, expected weather and other information.
However, there are some dangers especially if you have been on extreme diets recently. Runners who attempt to reduce their body fat percentages to life-threatening levels run the risk of injury, illness, infertility, and at the very least, decreased performance. You may experience performance problems if you’ve been dieting religiously to lose weight.
When you exercise, do it at least five days a week. If you are able to make it seven days a week, it’s even better. No matter whether you run five days or seven, remember to make it enjoyable. And if you are stressed, aerobic workouts, walking, cycling, swimming, or running can help loosen those tight muscles and produce endorphins, which are chemicals in the brain that can help reduce stress. Exercise in moderation may also help you control your blood pressure.
Beginner runners especially can get injuries if they set the bar too high. There are numerous books and magazines that give specific education programmes for all levels of running such as Runners World and Running Fitness. Novice runners need speed play to remind them how to run properly; all runners need speed training for running enjoyment and for muscle stimulation-especially during the high mileage training which builds base. Low level aerobic exercise is the safest way to build aerobic endurance for running.
When you’ve been running for a while, you’ll realize that running becomes your own work of art. You’ll learn how to manage your pace, your stride length, even the way you land and push off the ground. As a beginner runner, run the designated mileage at an easy, conversational pace. Use your breathing as your guide to manage your running pace.
To make your running more pleasurable and less routine, Run/Walk in different places or at different times of the day. The Sacramento area offers some amazing places to run/walk. Run more so long as it’s pain-free. Always stop when you’re experiencing pain. Run to the pulse of your favourite music on your next run and focus on short strides. If while running you are really tired it just means you are trying to take large strides AND keep up a faster cadence.
Take it slow at the beginning, because your goal is to build a habit and make running your regular routine. You won’t experience weight loss immediately, except through water loss. However, given a period of weeks to months, you’ll start to experience both weight loss AND improved health levels.
If you want to add intensity to your run, hills will obviously drive your heart rate up. But that does not mean you should do away with hill work outright. As you improve in your health and fitness levels, adding runs up hills are an awesome way to improve your strength and challenge your anaerobic system. The first thing you need to do, however, is find a hill with a fairly steep grade.
Additionally, training through extreme weather conditions in the winter or summer can be emotionally exhausting as well as physically challenging. If there’s one in your area, running in the pool provides a change of settings from familiar running paths or treadmills and training at an indoor pool allows for consistency when weather conditions make outdoor running uncomfortable.
Rest days are as important as training days. They give your muscles time to rest so you can run again.
To see how far you’ve come since you first started running to lose weight, track your workouts, meals, calories, nutrients, measurements, diet progress, general health and more. Visualize your progress, judge the effectiveness of diets and workouts, and you’ll be able to reach your goals sooner.
If you find maintaining your run routine difficult then use walking as a beginning point. Walking during a cool-down is a form of active recovery, which helps clear the lactic acid out of the muscles faster than if you come to a dead stop. Jogging may be more effective after a hard workout, but usually walking is a more comfortable way to cool down especially in the heat.
Basic Stretching Guidelines
It is important to understand that when improperly done, running can cause rather than prevent injury. However, correct stretching technique can increase range of motion and help decrease the likelihood of getting injured. Here are some guidelines that will help you stretch more effectively:
Don’t bounce. Although most people don’t do this anymore, some people still feel the need to bounce when stretching. This is improper form and can lead to injury. Instead, hold your position.
It shouldn’t hurt. Stretching shouldn’t be painful. A good stretch should feel good, not hurt. Hold the stretch at a comfortable level for your body. Listen to what your body is trying to say. Pain is not a good thing.
Hold for a while. Most people do not hold their stretches for long enough. If you break the stretch too soon, you will not reap the benefits of a good stretch. Instead, hold each stretch for at least twenty seconds.
Remember to breathe. It may sound like silly advice, but a lot of people hold their breath when they stretch. Breathe slowly through the nose and exhale slowly through the mouth. Breathing properly with slow, deep breaths will help you relax and cause you to get deeper into the stretch.
Stretching for Runners
It is a good idea to have someone show you how to stretch properly. Sometimes, good stretching technique cannot be described or obtained from a book or magazine. Remember that stretching can boost performance and increase your range of motion, but only if you do it properly.
Here is a list of the muscle groups you should stretch.
- Calf muscles
Everyone has their own preference as to which stretches work the best. Here is a list of the basics. It is best to seek out someone who can show you these stretches if you do not already know how to do them. Each runner has their own favorite stretches. Try several out until you discover the stretches that work best for you. It is also helpful to perform some basic stretches throughout the day to help increase flexibility.
While keeping scores in bowling the bowler requires writing the name of each player on the scoring sheet where in the space designed for names. From then on, the scores should start being counted from the first frame indicating the number of pins that were knocked down in every frame. Get the name of the scorer in the score sheet and fill in the number of the fallen pins against the name of that person. Fill in the number of pins knocked during the second try against where you had filled scores for the first try. These two numbers should then be added together to give total number of pins in the box which is larger than the rest in the frame. If a player bowls, a strike put an X in the frame box of the score sheet. This gives the player ten points, which is added to the number of pins they bring down in their next two shots. If the player gets strikes in these two shots, then the score will add up to 30 points for the first strike.
A player may bring down the remaining pins left behind from their first and this is referred to as a spare. This is denoted by a / in the frame box and is worth 10 marks in addition to the amount bowled during the next bowl. This amount is recorded in the totals area but the bowlers score will remain unknown until the next frame. The number of pins rolled are circled if the pins that are left after the first balls get split i.e. they are far apart and not close to each other. If the bowler passes the foul line, the turn should be fouled denoted F. Balls that fall on a foul should not be counted at all. There is however a chance of recovery if the player knocks down all the pins in their second trial. A difference occurs when the player gets to the tenth frame in such that if you bowl a strike you will still have your 2 extra balls and so bowling a strike will have the pins reset as if it were a new frame. If you bowl a spare, the pins will be reset and you will be able to bowl one more ball. The tenth frame allows you to roll a maximum of three balls.
The first is dynamic rope, it is a special type of rope that is set to be stretchable. This rope is far different from a static rope which has no give. The dynamic rope is much better at handling extreme stresses and it will minimize the likelihood of failure.
Quickdraw is other unique piece of equipment used for this sport. This is applied by climbers to attach their climbing rope to the bolt anchors and other protection when climbing. A quickdraw has two carabiners connected by a loop of webbing. Generally, the webbing is under a foot in length.
Some climbers make their own quickdraws but there are also pre-made ones. They come in various sizes and styles to fit different climbing harnesses and ropes.
A belay device is also often applied in this sport as a mechanical break to control the belay rope. It depends on the specific needs of the climber to what belay they will get.
The climbing harness is used in this sport with belay to anchor the climber in. Above all, it’s a belt which has two loops beside the legs that you can attach quickdraws and belays to anchor yourself to the cliff face. Besides the fundamental sit string harness there are also chest harness and a full body harness.
Lastly, please check these gears before you practice sport climbing; helmet, climbing shoes, chalk bag, runners and sling to hold gear. Sometimes, sling is also used to anchor to rocks while chalk is applied to keep the hands dry for climbing.
You can get kids’ six pin (or ten pin) games at many major toy stores. The six pin method is definitely suited especially for kids. Six pin bowling is usually designed to set up at home. There really are no strict rules, just the basics. In addition, there are no official tournaments, or even venues that provide this type of bowling for children’s entertainment. Often these toys can be great preparation for a child who might become very involved in competitive bowling later in life. Or you can purchase a bowling game for the purpose of just having some fun that your kids can enjoy – and no other, major goal.
The “crazy bowl” game I used to play in Girl Scouts is one of the goofiest kid’s games ever. If you decide to rent a lane or lanes to play this with a group of children – I seriously recommend that you get the gutter bumpers that are almost always available. If you have children or if you have ever worked with children, then you already know that goofy is good.
There are rules for crazy bowl – but you can make up whatever rules you want. Of course the rules should be made considering the safety of the kids, those bowling balls are heavy, right? And heavy can be dangerous, as you probably already know. For example: my Girl Scout troop went on little field trips to the bowling alley with double bumpers. We sat with our legs in a V position – almost on the lane and pushed the ball as hard as we could to see how many pins we could knock over (or how far the ball would roll. We rolled the balls backwards between our legs, swinging our bodies and the ball in both hands and rolling it behind us down the lane.
Back when I played crazy bowl we also enjoyed the carefree task of pushing the ball in teams of two, sitting on our knees on the lane. There were usually two girls pushing with both hands. One last example is the only one in which we were actually using the finger and thumb holes in the ball, but there was a catch – we had to do it blindfolded and a non-blindfolded partner would point the girl who was bowling in the right direction so that no one would get hurt accidentally.
When you are trying to find fun ways to entertain your family, consider bowling. There are many ways to make bowling a wonderful family hobby. Your kids may want to join a league, it can become a regular family activity, or you can just play around with bowling toys at home. Whether you do it for fun, profession, competition or for a simple family focus, bowling is a great sport that has lasted thousands upon thousands of years.
The Farmers Walk
This exercise is named for its similarity to a farmer carrying two heavy buckets in each hand, similar to how they would carry buckets of milk or slop on the farm. As a finger strength exercise, all you do is hold a heavy dumbbell in each hand. Walk with your arms at your sides carrying the dumbbells for about 100 feet. Then set the weights down and allow your grip to rest for a few seconds. Repeat this exercise as many times as you comfortably can, starting low and working up to a greater number.
It is also important for rock climbers to have a strong pinch grip. Doing simple pinch grip exercises will help increase overall finger strength. A simple device can be constructed at home using weights that are probably already a part of your workout routine. For this exercise, a 4″x4″ wood block is used. An eye bolt or hook is secured to the wood block and then weights are hung from the block. Attach a weight that you can hold by gripping the wood block in your fingers for 15-60 seconds at a time. You can do this exercise as a static grip or you can walk with the weights similar to the Farmers Walk exercise. To increase the strength building benefits you can also lift the weight up and down as you grip the blocks. Be certain to let your fingers relax between reps.
Although not a finger strength exercise that uses weights, this little exercise is a quick and easy one to perform anytime you want to give your fingers a little extra workout. All you need is a heavy elastic band like the ones found around produce like broccoli or asparagus. Place the band around your fingers and thumb and then work to slowly open and close your hands. Many climbers compare this exercise to a common one called sand resistance where you place your hand into a bucket of sand and spread your fingers out creating resistance against the sand. The rubber band applies that same basic principle and is a super quick finger strength exercise.
Finger weights are small weights that actually slip over your fingers and improve finger strength as you bend the finger. Traditionally used by musicians like piano and guitar players, finger weights help to increase finger strength, dexterity and endurance. A good way for climbers to use finger weight is to slip them on so they are just supported by the tips of the fingers. Then all you do is curl the weight into your hand and hold for three to five seconds and release. These weights can increase finger strength simply by being worn while you go about everyday activities as well, but doing these curls isolates the extensor and flexor muscles of the hands.
This is a lifelong pursuit for all of us.
But we first must start developing it now and then we need to focus on maintaining it forever.
All great coaches had to develop character at some point in their careers.
They then learned how to teach character and transfer it to their players.
It’s like character begets character.
Focus on getting better as a person daily and this will help you develop more character as a leader.
Strengthen Your Relationships.
This goes across the board.
With your players, your co-workers and their parents and your own family.
To get great at leading you need to lead by example and that means building great relationships!
Notice how all great leaders have great relationships in their lives?
Break out with your coaching journal for me and then rate how solid your relationships are right now.
After you do that get to work on strengthening the ones that need work and deepening the other ones.
Study Great Leaders.
“You need to study other great leaders and coaches and you need to take a lot of notes and then you have to stay congruent with their teaching into they get down into your consciousness and become a part of your daily life”!
If you really step back for a minute and think about this…
This is all about YOU reaching your full potential as a coach, by helping and leading your players, friends, and family do the same thing in their lives.
Great leadership comes around full circle!
Adopting this coaching philosophy can have a very powerful and spiritual effect in your life.
We would talk about runners from certain schools and how you had to watch them closely as if you let them get too close towards the end of the race they would run you down and take the tape and the trophy.
Well I was such a runner they use to talk about like that and yes I would run my opponents down and blow by them like they were a paper cup on the track at a NASCAR event. I would literally leave them in the dust like they were standing still. I would become one with the track and tunnel vision was all I felt.
I knew I would win and I never looked back. Of course as you get better you notice there is no one around you to destroy at the end of the race, but you nevertheless turn on the juice and show everyone who owns the track and why.
So when it comes to running and foot races do you have a kick? Do you know what the secret is? Never save anything for the last few seconds of the race, spend every ounce of your fiber and existence prior to the end and then when it is all about human will and strength of character dig deep and find who you really are and what you are really about. Show yourself what you are made of because that my friends is worth more than any awards ceremony, trophy or title. That is about who you are inside.
You will obviously want to make sure that they have the right ball. Although you may have great aspirations for them achieving a profession level of bowling, you will want to maintain some patience and let them hone in on their skills with a proper kid’s bowling ball. These usually feature weights that range from six to nine pounds. And they are usually made with foam urethane to provide a durable yet perfectly balanced and weighted bowling solution for kids. Adding to the formula for perfect balance are balls that feature a round core with a pancake weight block.
When considering the various options, you will also want to pay special attention to the hook potential of the ball, which usually range from zero to 60, with the lower numbers ranking as lower hook potential. To help you get an accurate idea of what type of hook potential to look for, you should first monitor your child’s performance with a few different rental balls.
Of course, you will also want to make sure your child is having as much fun as possible. You can add to their enjoyment of bowling by considering some of the latest bowling ball designs that feature some really interesting designs. Among children’s favorites are the bowling balls that feature ultraviolet glowing capabilities under low light conditions!
Kids also love the latest sweat towels which feature super fun cartoon characters. Kids can choose from their favorite movie stars and classic heroes for some added fun. You can complement these towels by also getting them kid’s bowling shoes which also feature popular cartoon characters and famous movie characters. These kids shoes also come with several key features that help kids maintain safe footing on slippery bowling alley floors.
And you will also be able to do a lot for their confidence when you provide them with official looking bowling gear. Give them a bowling bag to carry their shoes, ball and accessories and they’ll feel like they can get a strike every time.