Overcoming Obstacles

Sports and life often parallel each other in the fact that we will experience disappointments in both.  The way we respond to these difficult situations will determine if we grow intellectually and emotionally from them.  Although it may sound contradictory, failure can often lead to success.

This year the middle school boys basketball team chose the following quote to put on the back of our shirts.  It is from a former 6-time NBA Champion named Michael Jordan.  It goes like this:

"Obstacles don't have to stop you.  If you run into a wall, don't turn around and give up.  Figure out how to climb it, go through it, or work around it."

After a very disappointing first game loss this season, the middle school boys A-team has now won six games in a row, including a Palmyra Tournament Championship this past weekend.  They are now 6-1 heading into the final three games of the season where they are sure to face some of the best competition of the year.

I truly believe that one cannot be afraid to fail.  It is an important part of life.  It's how we learn to adapt and overcome the obstacles in our way.  We also must have the courage to keep trying.  Break through your wall today!

Training the Core - Plank & Side Plank

The plank and side plank are fantastic exercises for increasing stability of the "core."  Your core is made up of the rectus abdominis, external/internal obliques, transverse abdominis, erector spinae, and multifidus.  Strong core muscles protect the spine, allow for correct posture, and improve movement patterns.  A true plank is performed with forearms and toes on the ground, while keeping the spine and hips in perfect alignment.  This position is held as still as possible.  If the hips are sinking too low or shooting up in the air, the exercise is too difficult to perform.  For someone in this situation, a front plank on forearms and knees can be performed.

November 2012 PE Stars

Here are the students who were voted "PE Stars" by their classes.  Each month students are asked to confidentially vote for one student in their class who they believe showed the five star qualities most consistently.  The five star qualities are:  Work Ethic, Leadership, Positive Attitude, Focus, & Sportsmanship.  Congratulations to the students below!

3rd Grade Stars

4th Grade Stars

5th Grade Stars

6th Grade Stars

Do Electronic Devices Disrupt Sleep?

A recent study in the Journal of Applied Ergonomics suggests that the blue light from tablets and cell phones may disrupt an important sleep hormone in the body called melatonin.  Researchers from Rensselaer Polytechnic Institute's Lighting Research Center discovered that two hours of light exposure to the eyes from backlit electronic devices could suppress melatonin by about 22%.

Melatonin is an important hormone released in the brain at night that helps the body fall into a deep, restorative sleep.  Without proper melatonin release, it can be difficult falling and staying asleep.  If you feel like you have not been sleeping well, try limiting your use of electronic devices at night, and instead incorporate relaxing strategies like reading a paper book.

Reference:  http://news.rpi.edu/update.do?artcenterkey=3074&setappvar=page%281%29

October 2012 PE Stars

Here are the students who were voted "PE Stars" for the month of October.  Each of these students showed excellence in the following qualities:  Work Ethic, Positive Attitude, Focus, Sportsmanship, and Leadership.  Awesome work & keep it up!

3rd Grade Stars

4th Grade Stars

5th Grade Stars

6th Grade Stars

Fitness for Life & Dancing with Russians

Last summer I spent two weeks cruising along the Baltic Sea with my wife Melanie and her parents. We saw many amazing places throughout the countries of Denmark, Norway, Estonia, Germany, Russia, Finland, and Sweden. It was an awesome trip. In the video below we were dining at a restaurant in St. Petersburg, Russia. As we ate, we were entertained by a musical quartet, featuring instruments and songs unique to Russian culture.  Near the end of their performance, I was approached by one of the band members to join them in performing a Russian dance. Of course I jumped at the opportunity to give it a try!  The crowd cheered & laughed and it was a lot of fun!

Reminiscing on that experience, it makes me think of a particular quote I'm fond of:  "Always be ready, so you never have to get ready." I think this quote relates to health & fitness quite well.  When you have a strong, mobile, healthy body, the world can offer many more opportunities to you. I was confident going up in front of everyone to learn the dance because I knew my body and mind were capable of doing it.  Without that confidence, I may have declined going up there and would have missed out on a super cool life experience.  So why do I stay fit?  To fully participate in life!

2012 Qt. 1 Dynamic Movement

2012 1st Quarter Highlights - Part 2

2012 1st Quarter Highlights - Part 1

Fiber May Reduce Risk of Breast Cancer

Researchers at Soochow University in China recently did a review of 10 studies (meta-analysis) involving fiber intake and risk of breast cancer.  The studies involved over 700,000 people throughout 16,000 cases.  It was found that for every 10 gram increase in fiber, risk dropped 7%.

The takeaway from this is to try to include more fresh or fresh-frozen vegetables in your meals.  High fiber fruits like berries also pack a high-fiber punch.  Fiber sucks up toxins throughout the digestive tract and is then eliminated from the body.  It also helps to keep blood sugar stable, which means your energy stays stable.  Yet another reason to eat real food.

 

Reference:
Jia-Yi Dong, Ka He, Peiyu Wang, and Li-Qiang Qin Dietary fiber intake and risk of breast cancer: a meta-analysis of prospective cohort studies  American Journal of Clinical Nutrition  2011 September  vol. 94 no. 3 900-905.
Department of Nutrition and Food Hygiene, School of Radiation Medicine and Public Health, Soochow University, Suzhou, China.

The Bird-Dog

This is a fantastic exercise for improving stability throughout the pelvis and lumbar spine.  It was a key exercise that allowed me to recover from a condition called spondylolisthesis - 18 months ago I fractured my L5 vertebrae and it protruded forward onto my sacrum.  Bird-dogs are now a weekly part of my exercise routine.

Exercise Improves Reading & Math

Students at Naperville High School in Illinois have a unique situation. Students who struggle with math and reading participate in physical education classes before they engage in those subject areas. The results? Dramatic improvement. Those students who participated in this program back in 2010 doubled their reading scores, while improving their math scores by a factor of 20. NHS has inserted exercise bikes and balls in every classroom. When teachers feel the students are losing focus, they take a quick exercise break.  That's pretty cool.

I often talk to the students at Syracuse about the awesome effects of exercise on the brain. Research has proven that powerful brain-rejuvenating neurotransmitters are released in the brain when we challenge the body with exercise.  These neurotransmitters can produce better focus, memory, and mood.  These benefits are of course great for learning.

The Burpee

The Burpee is a fantastic addition to your exercise program.  Watch the video below to see how to perform and progress it.

August/September PE Stars!

The Syracuse PE Star Student awards are once again being handed out this year in grades 3-6.  At the end of each month, Mr. Recker and the students of each physical education class cast their individual confidential votes for the student they think showed the highest degree of excellence in the following qualities:  Work Ethic, Positive Attitude, Focus, Sportsmanship, and Leadership.  The students featured below were voted the first stars of the year.  They each received a character-motivating wristband along with a certificate for being named the PE Star by their class.  Congratulations and keep up the great work!

3rd Grade Stars

 

4th Grade Stars

5th Grade Stars

6th Grade Stars

Eat breakfast, Improve Mental Concentration!

New research suggests that eating breakfast can help people maintain brain power throughout the morning and day.  Korean researchers found that those subjects who ate breakfast, compared to those who didn't, performed better on cognitive tasks, including those that involved reaction time.  The breakfast eaters also had better mood throughout the day.  One other interesting finding from this study showed that exercise in the morning kept food cravings away.  This could also lead to better mental performance as there would be no interruption from a hunger signal hitting the brain.  Looks like breakfast and exercise make a wonderful combination!

Another study done with over 1,000 school children ages 6-16 in the United Kingdom discovered similar results.  Once again, study results showed that breakfast can lead to improvements in cognitive function including memory and focus.

As I've talked about before, the best choices for breakfast are whole foods with a variety of nutrients.  My top picks are eggs with veggies, sausage, ham, bacon, berries, & oatmeal.  A smoothie with whey protein, greens, and berries also makes a great choice.  Throw in a little olive oil or coconut oil for an additional nutritional zing!

 

Veaseay RC, Gonazalez JT, Kennedy DO, Haskell CF, Stevenson CS. Breakfast consumption and exercise interact to affect appetite, cognitive performance and mood later in the day. Appetite 59 (2012) 618–638.

Wesnes KA, Pincock C, Scholey A. Breakfast is associated with enhanced cognitive function in schoolchildren. An internet based study. Appetite. 2012 Aug 15;59(3):646-649.

Does Aerobic Fitness = Higher IQ?

The University of Gothenburg in Sweden recently discussed the results of a study that looked at the relationship between aerobic fitness and IQ in teenagers.  After evaluating data of over 1 million 18 year olds, results suggested that the students who maintained the best aerobic fitness between the ages of 15-18 had the best IQ's at age 18.  These students were more likely to succeed in college and the job world.  Interestingly the study also found that fitness was a more important factor in determining intelligence in twins, rather than genetics.  This was true even in identical twins!

In PE class, we discuss how exercise can improve the brain.  When you exercise, there is an increase in oxygen and nutrients to the brain.  Research has also shown that a substance known as BDNF (brain derived neurotrophic factor) is released in response to vigorous exercise.  BDNF acts to rejuvenate brain cells and strengthen the connections between brain cells.

The researchers concluded the following:  "“The results provide scientific support for educational policies to maintain or increase physical education in school curricula,” Pedersen said. “Physical exercise should be an important instrument for public health initiatives to optimize cognitive performance, as well as disease prevention at the society level.”

Maria A. I. Åberga, Nancy L. Pedersen, Kjell Toréne, Magnus Svartengrenf, Björn Bäckstrandg, Tommy Johnssonh, Christiana M. Cooper-Kuhna, N. David Åberga, Michael Nilssona, and H. Georg Kuhna. Cardiovascular fitness is associated with cognition in young adulthood. Proceedings of the National Academy of Sciences.  2009 November
Institute of Medicine, Sahlgrenska Academy, University of Gothenburg, SE-405 30 Gothenburg, Sweden.

Vitamins & Physical Fitness

A new study from researchers in Spain included over 1,000 teenagers ages 12.5-17.5 to study the correlations between physical fitness and micronutrient levels.  Micronutrients are very important nutrients found in fresh whole foods.  These nutrients include vitamins, minerals, and antioxidants.  The researchers found that if the teens were lacking key nutrients like vitamin A, vitamin C, iron, beta carotene, and vitamin E, their strength and cardiovascular fitness declined.  This makes sense because many of these nutrients protect our bodies from the oxidative stress that exercise causes.  Essentially, the higher the antioxidant level, the harder a person can work.


Reference:  L. Gracia-Marco, J. Valtuena, F. B. Ortega, F. R. Perez-Lopez, G. Vicente-Rodriguez, C. Breidenassel, M. Ferrari, D. Molnar, K. Widhalm, S. De Henauw, A. Kafatos, L. E. Diaz, F. Gottrand, G. Maiani, P. Stehle, M. J. Castillo, L. A. Moreno. Iron and vitamin status biomarkers and its association with physical fitness in adolescents. The HELENA study Journal of Applied Physiology  2012 June  http://jap.physiology.org/content/113/4/566.full
University of Zaragoza, Spain.

Helping Your Body Recover

If you are a super active person who engages in many strenuous physical activities throughout the day, it is important that you are helping your body recover from that activity.  Remember, anytime you exercise vigorously or complete a challenging physical task, you are breaking down the body to some extent.  This “minor damage” to the body can actually be a very good thing as long as your body is allowed to repair and rejuvenate.  If you are properly recovering, your body should become stronger and healthier.  Here are three important factors to consider:

Sleep – The number one time period in which the body heals, repairs, and grows is when you are fast asleep.  There are many important hormones in the body involved with the repair process including human growth hormone, which could also be called the “repair hormone.”  Your body releases this hormone to stimulate healing from the wear and tear your body experienced during the day.  Elementary kids need 9-10 hours of sleep per night, teens need 8-9 hours, and adults need 7-8 hours.  If you are not making the time to sleep, plan on making the time to be sick and tired.

Nutrition – The food we put in our bodies has a direct affect on our energy, immune system, growth & repair function, and mood.  It is important to eat as many whole real foods as possible.  Avoid the junk whenever possible.  Junk would include cookies, cakes, chips, crackers, candy, pop, or anything else filled with mysterious ingredients found in a package.  It is especially important that athletes get adequate protein.  Protein provides essential nutrients that build and repair body structure, including muscle tissue.  The two most important times to get protein in the body are at breakfast (to boost energy & nourish the body first thing), and after intense physical activity (to start the repair process right away).  Good sources include:  beef, chicken, pork, turkey, fish, cottage cheese, greek yogurt, whey protein, milk, and eggs.  Veggies and fruits are also very important because they provide electrolyte minerals for your body.  Electrolyte minerals allow you nervous system to fire the impulses needed for your muscles to move.  Without them, you will fatigue easily and possibly cramp (your muscle will spasm or contract irregularly).  Veggies and fruits also contain antioxidants, which protect your body from free radicals.  Vigorous exercise generates free radicals, so it definitely helps to have a supply of antioxidants on hand to act as a “shield” against them.  There are many great choices; just make sure they are fresh, or fresh-frozen.  Juice does not count.

Stretching – Stretching after a workout can help speed the repair process by flushing out some of the waste products from exercise.  It can also help maintain flexibility that may be lost if muscles are allowed to tighten up.  Two muscle groups I definitely recommend stretching post exercise are the hip flexors and the hamstrings.  For proper demonstration of these stretches, just search for “hip flexor stretch” or “hamstring stretch” in the search bar at the top left corner of this blog.

I hope these tips can be beneficial to you.  If you have any questions, feel free to email me, or post in the comments section below!

Final Student Questions of the Year! 2011-2012

If I don’t like to try new foods, what should I eat?

I have a few tips for you.  First, talk to your parents about filling the fridge and freezer with fresh, wholesome, healthy foods.  Many people don’t like to try new healthy foods because they are so used to eating the same things over and over – especially convenient processed food items.  One strategy is to get rid of the junk food so it’s not there, and replace it with healthy choices.  Another great suggestion would be to encourage your parents to get fresh food from farmers markets or even grow your own food in a garden.  It’s amazing how delicious fresh veggies and fruits taste when they are picked right off the vine!  Other than that, slowly start to try new foods.  Maybe start with one new food per month.  If you do that, before you know it you will be trying all sorts of new foods.  Part of a healthy nutritional plan is eating a variety of foods, so good luck!

What can you do to help your lungs?

One thing that might help is eating more antioxidants.  Antioxidants are found in fruits and vegetables with dark deep colors, especially blues, purples, greens, oranges, and reds.  Antioxidants help by stopping things that cause wear and tear to our body, whether it is stress, pollution, bacteria, or injury.  They are like natural protectors.  They can protect the organs in the body, including the lungs.  Also, building up your aerobic energy system helps the lungs become more powerful.  Gradually start to do more endurance activity like jogging, swimming, and biking.  This will strengthen the heart, lungs, and muscles which should lead to better breathing.

If cocoa is grown on a tree, is hot cocoa and chocolate good for you?

Cocoa that has not been refined or changed is actually pretty good for you.  My recommendation is to eat dark chocolate that is at least 60-70% cocoa.  The higher the percentage of cocoa, the healthier it is.  High quality dark chocolate contains antioxidants and minerals, and is much lower in sugar than milk chocolate (which is not good for you).

What does watermelon improve?

Watermelon is rich in the micronutrient lycopene which protects the eyes and skin from damage.  It also contains vitamins C and A which support the immune system.

Does thinking hard make you hungry?

Thinking hard actually could make you somewhat hungry.  Your brain uses up a surprising amount of glucose as it helps you learn, understand, and solve problems.  It can also think better when it is nourished with omega-3 fats found in foods like fish and walnuts.

 

 

What is the best food to eat after working out?

The most important food to eat after a workout is something with protein.  Protein helps rebuild the muscles that were broken down during the workout.  Some excellent post workout foods include whey protein, meat, eggs, cottage cheese, and milk.  

Why does muscle put on more weight than fat?

Muscle weighs more by volume.  A pound of muscle will look smaller than a pound of fat – it takes up less space.  So, someone who is very muscular may weigh as much as someone who looks fat.

Nebraska Farmers Markets

If you are interested in eating fresh healthy food this summer, check out a farmers market near you!  There are many awesome markets throughout the state with vendors selling a variety of home grown, nutritious foods.  If you go to the link below, you can search for markets in every county in Nebraska.  It is a great resource.

http://www.ourbesttoyou.nebraska.gov/farmers_markets/farmers_markets.html

If you have questions, don't hesitate to comment or email me!  Have a fun healthy summer!

Student Questions!

If you eat 10 carrots would you get really strong?

While eating 10 carrots is good for you (they have vitamin A in them which is important for the immune system), it’s not going to make you really strong.  If you want to get strong, you have to challenge your body through resistance training (push-ups, lunges, squats, planks, burpees, etc), and make sure you are eating high quality protein.  High quality protein sources would include beef, chicken, pork, fish, dairy, eggs, nuts, & beans.

What is the best exercise for you?

I really don’t think there is a best.  Different exercises improve the body in different ways.  It just depends on your goals.  If you’re looking to improve overall fitness, I would say three great ones are burpees, sprinting, and planks.

Is volleyball effective since there is not much running involved?

Volleyball is still effective for fitness as it improves reaction time, jumping ability, focus, and hand-eye coordination.

How do you improve your immune system?

Just like most things in health, you have to take a comprehensive approach.  Good nutrition (see my Eat Real Food post), exercise, quality sleep, and stress management all improve the immune system. 

If you did planks for as long as you can everyday would your whole body be stronger?

You shouldn’t do them every day because you would never give your body a chance to recover and repair.  I would do them every other day or every 2 days.  This would be a more effective strategy for improving strength.

Do push-ups improve lower body strength too?

Push-ups are primarily an upper body strengthening exercise.  Focus on lunges, squats, jumping, and sprinting to improve lower body strength. 

What is “your” favorite exercise?

That’s a tough one.  One of my favorites would be sprinting.

How does soccer benefit your fitness?

Soccer is good for improving anaerobic (quick burst) fitness, quickness, eye-foot coordination, leg strength, and to some degree endurance.

What would happen if you broke your leg?  Would it effect you the rest of your life?

It just depends on how well your body heals.  Most people can bounce back from a leg break as long as they get proper care and give their body high quality nutrition and rest. 

Can stress cause you to be sick?

It definitely can.  When we are constantly stressed, our body releases natural stress chemicals called cytokines and gene signals in our body that help us deal with the stress.  If we don’t overcome the stress, these things can weaken our immune system.  A little stress can be good, but a lot of stress is not.

If you exercised every day for 2 hours, how much fat would you burn?

Everyone’s metabolism and health status is different so there is no one answer.  As long as that person is getting plenty of quality restful sleep, and eating nutritious foods, they would definitely burn some fat.

Is music proven to help people exercise?

Music has been proven to be a strong motivating factor in regards to helping people exercise.  Just ask your friends and family if they would rather exercise in silence, or with their favorite upbeat music.  I’m willing to bet most of them would say with music!  Personally, I know I’ve been energized by music!

Eat "Real Food"

The world of nutrition can be quite vast and often times confusing.  Many people aren't sure what, where, or how to eat.  My advice is keep it simple by eating REAL food.  When I say real food, I mean food that is as natural and whole as possible. 

Examples of real food:  Fresh or frozen veggies and fruits, fresh or frozen cuts of meat, eggs, herbs, spices, nuts, seeds and dairy especially fermented dairy like cottage cheese, yogurt, and kefir.  This is what a healthy nutritional plan consists of.  If you can't grow it, pick it, hunt it, or raise it, it's probably not real food.

Skip the processed, packaged, refined junk food as much as possible.  Sure, it's convenient and tastes good, but it's far from real food.  If you don't believe me, check the ingredients list on the next packaged food product you buy and count how many ingredients you have no clue about.  Processed food is full of extra additives and sugars to keep it from spoiling on the shelves. 

Food is like instructions for your body.  It programs your body to grow, repair, rejuvenate, and thrive!  That is of course if you are eating real food.  What you put in your body has a direct effect on your health and how you feel.  The human body needs a variety of nutrients including proteins, fats, carbohydrates, vitamins, minerals, and antioxidants.  Eat a variety of the foods I listed above and you will attain all of these nutrients.  They all work in unique ways to aid the body.

I encourage everyone to visit a farmer's market this summer or even start your own garden.  Simply do a Google search for Farmer's Markets in your area and you should get the information you need.  There are also numerous free resources online about gardening.  I particularly like the method of "square foot gardening."  If you have any questions, feel free to comment below or email me!

April PE Stars

Here the students who were voted April PE Stars!  Great Work!

A PE Star is someone who shows excellence in the following qualities:

* Work Ethic
* Focus
* Positive Attitude
* Sportsmanship
* Leadership



3rd Grade Stars

4th Grade Stars

5th Grade Stars

6th Grade Stars