Sports, fitness, adventure... a Madison way of life GRAB ONE, IT’S BUCKET OF HOPE Junior Golf Tour madisonsportsinsider.com vol. 01 no. 04 APR 09 What can these guys teach you about your golf game? Check out their opinions of this season’s new drivers. Foundation for fitness PG. 28 Kenny Gales lays out the three building blocks to start and maintain a healthy lifestyle Bob Lindmeier Dick Bennett Mitch Henck Jeff Kaiser Stu Grendahl Mitch Henck Raising an athlete 5 Points for Parents PG. 27 Raising an athlete 5 Points for Parents What can these guys teach you about your golf game? Check out their opinions of this season’s new drivers. Local teens raise money to fight cancer PG. 13 PG. 8
Transcript
Spor t s , f i tness , adventure. . . a Madison way of l i fe
GRAB ONE, IT’SBUCKET OF HOPEJunior Golf Tour
madisonsportsinsider.com vol. 01 no. 04 APR 09
What can theseguys teach youabout your golf game?Check out their opinions of thisseason’s newdrivers.
Foundation for fitnessPG. 28
Kenny Gales lays out the three building blocksto start and maintain a healthy lifestyle
Bob Lindmeier
Dick Bennett
Mitch Henck
Jeff KaiserStu Grendahl
Mitch Henck
Raising an athlete5 Points for Parents PG. 27
Raising an athlete5 Points for Parents
What can theseguys teach youabout your golf game?Check out their opinions of thisseason’s newdrivers.
Local teens raise moneyto fight cancer PG. 13
PG. 8
1
PLAY- BY- PLAY
Starting LineupFEATURES08 Driver’s Ed
Five local golfers-in-the-know take sevenmodel drivers out for a spin and let youknowwhich ones make the grade.KyleMellon
10 + Diamond in the Rough
13 + Bucket of Hope Junior Tour
14 Legacy on the Lakes
Badger rowing continues its tradition ofcompetitive and scholastic excellence.Sue Klamer
20 Cycling the MadCity
The routes and resources to getyou rolling.James EdwardMills
Fierce Competition
17 The Method Behind Derby
Madness
Fans share why they’re addicted to theMad Rollin’Dolls.Sarah Schilling
17 Very Nearly VarsityUWmen’s lacrosse club has a recordworthy of varsity statusKyleMellon + Sarah Schilling
SWING SCHOOL18 GOLF:
Perfect Your PracticePointers for a productive golf workout.John Dingle
19 TENNIS:Does Practice Make Perfect?How to challenge yourself outsidematch time..Jason Powless
nth-degree Adventures
CYCLING22 Share the Road
How to cycle safely around town.Jim Bruskewitz
Healthy @ Home
PERSONAL TRAINING24 To Stretch or Knot to Stretch?
Making time for flexibility.Yamaris Donis
PEP TALK25 What’s Your Story?
Invent a new, positive story aboutyourself.Elisabeth L. Norton &Hanna B. Roth
Fit Kids
27 Five Points for Parents of
Young AthletesTips for the budding athlete inyour house.Tracy Kruzicki
Game Plan DEPARTMENTS
Final Score IN EVERY ISSUE
04 TriviaKnow the answer.Win big.
07 Mad Dash
Champion’s Corner28 Three Building Blocks for a
Healthy Lifestyle
Combine flexibility, core strengthand cardio for a head start toHealthyville
28 + Champion in the Making
ON THE COVER
From left to right photo of Mitch Henck, Bob Lindmeier, Dick Bennett, Jeff Kaiser, and Stu GrendahlPhotographed by Joseph Henricks
Coverp
hoto
byJoseph
Hen
ricks.
2
Sports, fitness, adventure.. . a Madison way of l ife
Printing of any article or photograph iscontingent upon approval.
Published by Pro Image, Fitchburg, Wis. All rightsreserved. Any reproduction in whole or in part of thispublication without the permission of Pro Image isstrictly prohibited. Opinions expressed in this publica-tion are not necessarily those of the staff, publisher oradvertisers. Madison Sports Insider assumes no liabilityfor claims made by advertisers or any other persons.
Sports, fitness, adventure.. . a Madison way of l ife
4
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Be the first to correctly identify thiscourse and hole number
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E-mail your answer ASAP, along with your name andphone number to [email protected]
TRIVIA
6
YYour our Town.own. Your Neighborhood.our Neighborhood. Your Store.our Store.Your Town. Your Neighborhood. Your Store.
28th Annual Crazylegs ClassicSee if your participation will help the racebreak its record high attendance of 17,468racers in 2008.
7
Badger Football Spring Game& Kids’Fair
Get a first look at the incoming team andtake the kids out to enjoy interactivedisplays among UW student-athletes andcoaches beforehand.
Saturday, April 18
MAD DASH
By Sarah Schilling
The end of the academic year begs you to run outand participate in loads of Badger
TRADITIONKickoff 2 p.m.@ Camp Randall Stadium
Free admission
Kids’ Fair noon-2 p.m.@ the McClain Center
WisconsinWellness CampaignArea businesses and organizations thatpromote fitness and health will showcasetheir products and services. Enjoy freesamples and T-shirts, maybe even take astab at Zumba.
Saturday, April 18
Free admission
10 a.m. to 2 p.m.UW-Madison Southeast Recreation Facility (SERF)
Saturday, April 25Wheelchair starts 9:45 a.m.Walk starts 10:00 a.m.(intersection of State and Mifflin)
Free admission
Run starts 10 a.m.Capitol Square
8
Five local golfers-in-the-knowtake seven model drivers outfor a spin and let you knowwhich ones make the grade.
Drivers tested:(with manufacturer’s opinions)
1. Cobra S-9Increases clubface efficiency;satisfying sound and feel.
2. TaylorMade R-9Provides adjustable face angle,loft and center of gravity; superhighmoment-of inertia ballspeed.
3. Adams SpeedlineProvides adjustable face angle,loft and center of gravity; superhighmoment-of inertia ballspeed.
Taking seriously our responsibility to ensure you’re fully prepared to enjoy well deservedsuccess on the links this year, we at Madison Sports Insider thought it appropriate toprovide some direction as to which of the 2009 model drivers would most positively affectyour game.
We chose seven of themost talked about newdrivers on themarket and pitted them againsteach other in a head-to-head driver test atVitense Golfland. Thenwe brought in a teamof fivelocal experts—unbiased by club manufacturers’ marketing hype—to seek the truth abouteach driver’s capabilities and record their findings for your benefit.
1. Cobra S-9
2. TaylorMade R-9
3. Adams Speedline
4. Ping G10
5. Ping Rapture V2
6. Callaway Diablo
7. Titleist 909 D2
What is the singlemost importantadvice you can give someonelooking to improve his or hergolf game?
“I would say the best way to improve your scorethe quickest is to have a short game analysis by aPGA Professional and then practice, practice, prac-tice. The same of course for the long game. It isamazing how much money people spend on clubs,when lessons and practice will go a lot furtherin helping one's game.”
–Bill Scheer,Glenway Golf Course
“Find the best instructor you can,listen to them and commit 100percent and be patient!”
–Pat Gorman,The Oaks Golf Course,Cottage Grove
“You must make a commitment to practice whatyou are taught.”
– Thomas Benson,Odana Hills Golf Course
“Improve your putting.”
–Derek Schnarr,Vitense Golfland
“For improving your score, I would definitely rec-ommend improving your short game—puttingand chipping 100 yards and in.”
– Jim Thomas,The Bridges Golf Course
“Be in shape to play golf. Basicstretching exercises and stretchesare a wonderful idea.You have to getinto decent shape or you're going tobe lucky not to hurt yourself.”
–Mark Rechlicz,Yahara Hills Golf Course
By Kyle Mellon
9
Whathelooksfor
whenchoosing
adriver:
Club
providingthe
mostdistance:
Club
providingthe
mostforgiveness
andaccuracy:
Club
withthe
bestfeel:
Preferredclub:
Five
local
golfers-in-the-know:
Competed in the 2008 USSenior Open, reached semifinals
of the 2007 USGA SeniorAmateur, 2007 and 2008
Wisconsin Senior Match PlayChampion, 2007Wisconsin
Senior Amateur Player of the Year
27 StormTrack Chief Meteorologist,WKOW-TV; 26 years of
experience in forecasting theweather; American
Meteorological Society (AMS)Seal of Approval
Head coach of the UWmen’sbasketball team 1995 to 2000,taking the Badgers to the FinalFour in 2000; head coach of the
Washington State men’sbasketball team 2003 to 2006.
all-time season average (73.97),#5 UW all-time career average
(74.62), 2007 and 2008Academic All-Big Ten
Host of Outside the Box, 8-11 a.m.,WIBA Radio; former TV news
anchor and reporter;moonlights as a comedian
“Comfort and control.”“Trajectory; launch; canI move the ball both ways
and up or down.”
“Good appearance atset-up, square to neutraladdress position with theface, accuracy and feelwith workability.”
“How does it look? Ataddress, it must look goodto the eye. Ball flight is
important, trajectory mustbe good, and it must sound
good to the ear.”
“Consistency, distance,feel, sound.”
Titleist 909 D2 -
“Good clubhead speed.”
TaylorMade R-9 andAdams Speedline –
“It was windy during thetest, so trajectory wasimportant. Thesewere flatter.”
TaylorMade R-9and Titleist 909 D2 –
“Best flight andlowest spin.”
TaylorMade R-9 –
“Trajectory was nice.The ball jumped off
the clubface.”
TaylorMade R-9 –
“Easiest to makeconsistent contact(66 years old).”
Ping Rapture V2TaylorMade R-9,
Adams Speedline andTitleist 909 D2
TaylorMade R-9 –
“Very difficult to move itoff the center, very
accurate and forgiving.”
Ping Rapture V2 –
“All of the clubs wereforgiving. The Rapture
seemed a littlemore so.”
Cobra S-9
Ping Rapture V2 –
“Great control, as well asclubhead speed.”
TaylorMade R-9,Adams Speedline and
Titleist 909 D2
TaylorMade R-9 –
“Solid and controlled,also great sound.”
TaylorMade R-9 –
“The ball felt nice off theclubface. Liked the sound.”
Cobra S-9,Callaway Diablo,TaylorMade R-9 –
“All felt good, but Iliked these three.”
Ping Rapture V2 –
"The best combinationof clubhead speed
and control.”
TaylorMade R-9 –
“Flat flight.”
TaylorMade R-9 –
“This club has greatdistance, forgiveness,
accuracy and appearance.I feel very confident overthe ball with this club.”
TaylorMade R-9 –
“The R-9, Rapture V2 andCobra S-9 are all very nicedrivers. I give the edge tothe R-9. It scored highin all categories.”
TaylorMade R-9 –
“The last club I hit turnedout to be the best.”
MITCH HENCK BOB LINDMEIER DICK BENNETTBOB LINDMEIER DICK BENNETTJEFF KAISERJEFF KAISERSTU GRENDAHLSTU GRENDAHLMITCH HENCK
Photos top left to right: Mitch Henck, Stu Grendahl, Jeff Kaiser, Bob Lindmeier, and Dick BennettPhotographed by Joseph Henricks
10
For Derek Schnarr, the head golf proat George Vitense Golf Academy,golfing has always been a significant part oflife. He excelled at golf as a student atMemorial High School in the late 80s andsince then has recorded impressive roundsin local and regional tournaments includingthe WSGA State Amateur and WSGABestball Championship. Most recently, hissuccesses include helping young golferslike La Follette High School phenomAndrew Steinhofer and current UW-Parkside golfer Sean Regan find theiramazing potential.
That golf was in his bloodmight have beeninevitable. His dad is former longtime Black-hawk Country Club head pro and formerpresident of the Wisconsin PGA MikeSchnarr, to this day one of the morerespected golf instructors in Madison.
Derek Schnarr could play golf well from anearly age. Problem was he didn’t like golf.Schnarr would tell you that his best sport asa kid was soccer. There was less pressure.Golf for him was ruined by the “p” word –potential. When you grow up the son of arespected golf pro, people expect you toplay exceptional golf on a regular basis. Atleast, that’s the way he felt. He grew upfeeling that he seldom reached hispotential in golf, and that took the fun outof the sport for him.
Few, if any, expected the ugly nosediveSchnarr took in his 20s and early 30s into adestructiveworld of cocaine,marijuana andalcohol. It was a trying time for Schnarr andthose close to him. But it was this collapsealong with the strength and humanity ofsome key individuals that enabled him torealize and appreciate his own potential asa golf instructor.
Golf is certainly a social sport, and thatalone may have opened the door for thechallenges that lay ahead for Schnarr. Aself-admitted social butterfly, he discoveredearly the joys of hanging with “the boys”after a round of golf.
Vitense Golf Pro Derek
Schnar r proves that
sometimes the road to
success is as much
about f ind ing people
who believe in you as it
is about developing your
ta lent and abilities .
By Kyle Mellon
DIAMONDin the ROUGH
11
“I think my foot just got stuck in the funwheel, so to speak,” he says. “For 15 years, Iwould say that I got somewhat screwed upevery day, whether it was [drinking] beer orsmoking dope or whatever it was.”
In late 2004, Schnarr moved back toMadison, addictions in full force, afterliving out of state for sometime. MikeSchnarr noticed right away that his son didnot appear normal.
In December 2004, Mike and family friendDr. Brad Byce, a local dentist, confrontedDerek about his drug and alcohol problem.At this meeting, Schnarr admitted hissubstance abuse. The following Monday,Schnarr checked in to Hazelden, anaddiction rehabilitation facility inMinnesota. After just a month in theprogram, Schnarr emerged stronger andequipped with mental tools to help himturn his life around.
He came back,”says his father,“and seemedto be a different person as far as hisbehavior patterns go, but the struggle isstill there. That’s obvious. It’s not going togo away. The demons are there, and youhave to fight them.”
Schnarr is quite open about the gratitudehe feels toward his father and Dr. Byce forhelping him change his life for the better.
“[Dr. Byce] really got in the driver’s seat withme and kind of steered me down a path toinner peace and searching for what it is youreally want to dowith your life, and it turnedout to be golf again,” he says. “Because Ithink I was kind of the golf guy, then I kindof lost it, then I got back into it. And to havea dad that’s a past president of theWisconsin PGA and has all kinds ofaccolades in Wisconsin couldn’t have beena better situation—getting mentored byhim and getting back nearly 30 years that Ilost with him. Boy, what a neat relationshipwe have now.”
Shortly after his stint in rehab, Schnarr washired by Memorial High School to helpcoach the Spartan golf team. Eventually, hepicked up other golfers from other schoolson a private coaching basis.
The culmination of his work to this pointwas evident at last summer’s WIAA stateboys’ golf tournament at University RidgeGolf Course, where four of his studentsfinished in the top eight in Division I andone became the overall champion atDivision II.
Last summer he was picked up as the headpro by George Vitense Golf Academy inMadison, where his dad now teaches aswell. Since Schnarr’s arrival, Vitense—longa well respected hub of junior golf—has
enjoyed an upsurge of talent from the highschool level, touting names like Edgewoodsenior Cody Strang, last year’s Division IIstate champ, and La Follette senior AndrewSteinhofer, who competed in last summer’sUSGA Junior Amateur in Shoal Creek, Ala.
Other Schnarr success stories include SeanRegan, a freshman on the UW-Parkside golfteam, andMike Battista, last year’s Division Istate champ and current freshman on theEdgewood College golf team.
The success Schnarr now enjoys as an in-structor is certainly attributable to the factthat he refuses to forget the path thatbrought him to his current place in life. Hetalks regularly with his students about theimportance of self-confidence.
“Fundamentally, I know the kids will leavethis academy having [the skills] in place,”says Schnarr. “One of the things we try toinstill is that they try to believe inthemselves. They have to believe that theskills they are learning are going to work onthe golf course. They have to believe thatthe skills they are learning here are going totranscend into everyday life.”
Another consistent message of Schnarr’s isthat defeat, on and off the golf course, canbe a positive experience.
12
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“Wework tomake sure that the [students’]brains are working the right way,” he says,“so that they know you can take a lot ofpositives out of not winning a golf tourna-ment. I think it is very important for thekids to understand that failure is in-evitable. It’s going to happen.”
He mentions four keys to overcoming thenegativity associated with defeat: 1) stayenthusiastic, 2) be disciplined, 3) soak upwhatever your instructor teaches you, andthe big one, 4) take the time to inspire,motivate and pass your knowledge on toothers.
“My message to all the kids,” says Schnarr,“is that we’re here to form some friend-ships and that this is a safe place for themto come and hang out when there areplenty of other opportunities for kids to godown a destructive path .I mean, we’ll doeverything from finding a student a tutorto finding them a pilates instructor towhatever it is to make sure that they arebuilding confidence and finding self-esteem. These kids come here everyday with different problems, whether it’sgrades, kids being mean, or findinga group of kids you want to hang outwith. We make sure we’re available herefor that.”
Schnarr tends to take a rather humblestance on his contribution to the golfingsuccess of his students:
“I think there are a lot of different waysto teach [golf[. However, I do think wemotivate, I do thinkwe inspire, andwe addthe element of teaching. I just add a littlebit of a different flavor that a life lessonleads into a golf lesson.”
Vitenses’s Derek Schnarrcoaches Andrew Steinhofer
13
Many of us have had friends and familyaffected by cancer. Vitense’s Derek Schnarris one of them. Schnarr lost his mother tocancer in 1982 and he united his passion tofight her disease with his passion for juniorgolf. Together he, his wife Christina and hisjunior players came upwith the idea to raisemoney for cancer research through the pro-motion of junior golf. And thuswas born theBucket of Hope Foundation.
The name, Bucket of Hope, came fromSchnarr’s vision of a bucket of balls provid-ing hope...on many levels: Hope that thereis a good shot coming in that next bucket,hope that a bucket of balls might take yourmind off life’s stresses, and hope that abucket of balls can lead to saving the lives ofthose affected by cancer.
The Bucket of Hope Developmental JuniorTour is a player-run tour. Students from rivalhigh schools come together to writebusiness and marketing plans, raise moneythrough sponsors and partner with theUniversity of Wisconsin Paul P. CarboneComprehensive Cancer Center.
“Derek came up to me about October orNovember [of last year],” says Howie Statz,tournament president and senior at WestHigh School, “and told me he had an idea ofa junior tour that also raises money for thecancer research center. Earlier this year, wetook a tour of the Carbone Center and it was
amazing seeing what this money will begoing toward and seeing the help it couldbe providing.”
The biggest achievement thus far has beenthe students’ negotiations with local golfcourses. The students on the tournament
board were able to get many Madison golfcourses to each donate a course for oneevent over the summer. By getting them todonate the course, the entry fees from eachjunior golfer at each tournament will go tothe Bucket of Hope Foundation and ulti-mately to the Carbone Center.
“This is some special stuff. The biggest thingI’ve ever been in,” says Tim McCormick,tournament vice president and MemorialHigh senior. “It’s going to be pretty fun,I think.”
“Whenwe present that check, I think that willbe the most exciting part,” adds Statz.
For more information, visitwww.bucketofhope.net.
FIERCE COMPETITION
Local Golfing for aGREAT CAUSEThe Bucket of Hope Foundation was created toembrace its slogan, "Get Invo lved," and its Junio rTour is taking the char ity to another level .
By Sarah Schilling
14
Rowing at the University of Wisconsin is the epitome ofdiscipline and perseverance. The students involved in thissport—the oldest in Wisconsin history—know the meaning ofcamaraderie and hard work. With the 2009 season fast uponthem, the Badger crew teams promise to continue theirtradition of competitive and scholastic excellence.
FIERCE COMPETITION
U.W. ROWING
Besideswaiting to put in time on local waters,the teams spend time inmoving water tanksin the boathouse on the lakeshore campusand even travel to warmer climates likeTexasand Florida to train outdoors over winter andspring breaks. Essentially, the teams train allyear for two main races—two weekends—that determine the outcome of their season.The effort required to remain dedicatedwhilethe rewards are so distant in the futuremakesfor a difficult and at times depressing season.
But, says UW senior and team captain EdNewman,“since the outcome of the season ismainly based on two championship races,the elation of winning is indescribable.”
“You have to be tough,”says UWmen’s varsityrowing coach Chris Clark. “Rowing is abouthow much you can take.” He adds that youhave to take the emotion out of it and focuson training hard and being the best youcan be.
And train hard they do.
“We generally test on our ergs [rowingmachines] three times a week fromNovember through March,” says Newman.“An erg test can be compared to running atimed mile for track, except they can last forup to an hour—the equivalent of running11-12 miles for time. Each erg test is a raceagainst the clock, a race against yourself, anda race against your teammates to see who
ranks the highest. We train in a similarfashion when on the water, rowing about 90miles perweek, but simply being outside andin a moving boat make it psychologicallyeasier than erging.”
“Rowing is one of the most difficult thingsI’ve ever done,” says Kowitz, “and yet it is themost rewarding. I have pushed myself tolimits I thoughtmy body could never attain.”
Legacy on the LakesLegacy on the Lakes
There is a long history of success inthe rowing program at UW-Madison.The torch has been passed from generationto generation, and the 2009 men’s andwomen’s crew teams have subsequent highexpectations they’re confident they’llachieve.
“Last year was a pretty exciting year for us,”says Bebe Bryans, varsity openweight headcoach.“The beauty of women’s rowing is thatwe are getting faster and faster. We’velearned a lot over the past four years…whatit takes to be in the top bracket.”
According to senior varsity eight co-captainTheresa Shields, her team is excited to startthe season because of its ability to raise andmeet its own expectations. And UW seniorand 2008 Eastern Sprints lightweight varsityeight champion Kelley Kowitz agrees:
“Last year, even though the ice was frozenuntil almost April, we were still able to cometogether as a team and win nationals. Win-ning last year is the absolute best memory Ihave of rowing, and I can’t wait to get on thewater this year and start training so we canwin nationals again.”
By Sue Klamer
“Rowing teammates become your family. We spend moretime with them than with anyone else. We make a lot ofsacrifices, but it is so worth it.” – Senior Co-captain Claire Geiger
Photograph provided by UW Athletics
15
“Rowing teammates become your family,”senior co-captain Claire Geiger says. “Wespend more time with them than withanyone else.Wemake a lot of sacrifices, butit is so worth it.”
The sacrifice is not only for the sake ofathletic victory, but also for their commit-ment to academic achievement.
“They are here to be student athletes,”Coach Bryans says, “and they inspire meevery day. We are training citizens. It isworth all the sweat and every dollar spentto produce good citizens—students whoexcel in academics and display a strongwork ethic.”
Bryans boasts about her exceptionally goodstudents and their GPA contest amongthe different classes: The senior class hada 3.56 grade point average, juniors a 3.47, sophomores a 3.16, and the freshmenhad a 3.11.
“I feel I have learned a lot through therowing commitment,”says Geiger.“A personcan achieve attainable goals, learn to workwith people, and be a student first and thenan athlete. It is very rewarding to be part ofthe team effort and know you are doing finein academics as well.”
Kowitz came to the UW having no ideawhat rowing was, she says, “but as a gym-nast in high school I just wanted to stay inshape. I’ve been hooked ever since I startedrowing. Rowing has helped me learn tofocus all my energy on one task and it hastruly changed me for the better.”
Many of the rowers, like Kowitz, emphasizethe influence rowing has had on their lives.
Returning championship rower Ross Jamessays,“Rowing has been quite an experiencehere at Wisconsin. I had not rowed before Icame here, but it has been very rewarding.”He says he intends to keep rowing after hegraduates this year and he hopes toeventually train for Olympian status. Jamescredits his coach for taking a walk-on likehimself and turning him into a champion.
Newman details how much rowing hasimpacted his life and college experience:
“In my senior year, it has become apparentthe profoundness with which rowing haschangedmy life, yet the decision to joinmyfreshman year was made arbitrarily.Athletics had been a very large part of myhigh school life and I immediately felt athome on the rowing team.The competitionon the rowing team is the purest, mostunadulterated competition I have everexperienced in my life.”
Competing against fellow teammates andenduring grueling training sessionstogethermake for tight-knit crews, which iscrucial for a sport that fully relies on a team’sability to synchronize.
“There is a chemistry quotient,”Coach Clarkexplains, “that is different with each crewteam. It is critical that they move as a unit.”
“Our team has become a tight group thathas and will continue to push the mentaland physical boundaries that will take us toour highest potential,” Shields says. “Thebeauty of this collegiate sport is that oneathlete can not stand above the rest…racesarewon and lost as a boat, and that is wherethe character of a team is built.”
It is hard to miss the message that this par-ticular sport is different in its overall focusthan inmany other collegiate sports. The fu-ture of rowing is well grounded here, andwith top-notch coaches and high-caliberathletes, it will be an exciting 2009 seasonwith Badger rowing further making its markamong the top teams in national collegiaterowing. MSI
“The beauty of this collegiate sport is that one athletecan not stand above the rest…races are won and lost asa boat.” – Senior Co-captain Theresa Shields
“The adrenaline rush of racing is what has me addicted to this sport, but the camaraderie, thesense of adventure, the opportunity to push myself beyond my perceived limits, and the experienceof winning at the highest level are the main reasons I find so much excitement in rowing.”
– Senior Captain Ed Newman
17
FIERCE COMPETITION
“It’s fast-paced, campy, athletic and brimming over withgirl power. Even guys get sucked into it.” – Jan
“Roller derby is sports for people who don’t necessarilywatch sports on TV. It’s a perfect fit for Madison.”– Clint
“I’ve got a lot of friends in the derby. It’s good clean fun.The girls are very passionate about their sport.”– Steve
“A bunch of us teach at Luther College in Decorah, Iowa,and a fellow staffmember organized the trip up here tocheer for his daughter on the Unholy Rollers team.We raided the costume shop at the college to getready for it.” – Amy
“I’m here to support my wife [Lil’ Bo Bleep of the Reser-voir Dolls] who’s ‘taking names’ tonight!”–Matt
“I like the complexity of the scoring. It’s sophisticated.”– John
“I was hanging out with my family today and thoughtthis would be fun to bring them to.We like the costumes;they add more energy to the game.”– Kelly
“I used to watch the roller derby on TV when I was littleand I liked it then. You can tell the girls are in it for theathleticism; it’s not about knocking each other down orhurting people.”– Howard
“I go pretty regularly with my dad. We have a familymember on theVaudeville Vixens. It’s really exciting andkinda fun to go out and cheer.”– Tabea, age 10
“It’s a great place to go on Saturday nights. I believe insupporting women’s sports, especially the local derby.”
–Megan
They’re a team that’s great year after year(actually they’re three teams—red, whiteand black), but you may never have heardof these Badgers.
The UW-Madison Men’s Lacrosse Club isletter-worthy. A stellar season in 2008 isbacked by solid play since the studentorganization started in 1978. In the last sixyears alone, they’ve won the Great LakesLacrosse League Championship five times.
And the club prides itself on playingexcellent lacrosse while also valuing therest of the college experience. Whereasparticipating in a traditional varsity sport
The Mad Rollin’ Dolls inspire afrenzy of devoted followers—darewe say, addicts—that storm thebleachers at the Alliant Energy Cen-ter time and time again. MadisonSports Insider spoke with a handfulof fans to find out what keeps themcoming back for more hurt in askirt…and why you should give thenext bout a try.
The Method Behind
DerbyMadness
Very nearly VARSITY
By Kyle Mellon + Sarah Schilling
The UW men’s lacrosse club has a record and rosterworthy of varsity status
By Sarah Schilling
You only get one chance to see them play at home:
APRIL 18Red team
(13-1 in 2008)11:00 a.m.
vs. UW-Whitewater @ Middleton High School
2:00 p.m.vs. Northern Illinois University @ Middleton High School
White team(14-1 in 2008)11:00 a.m.
vs. UW-Platteville @ Brittingham Park
3:30 p.m.UW-Stout @ Middleton High School
Black team(6-4 in 2008)12:30 p.m.
vs. UW-Stout @ Brittingham Park
3:30 p.m.vs. UW-Superior @ Brittingham Park
Photo top left of Mad Rollin Dolls Roller Derby photographed by Papa-RaZZiPhotos bottom right of UW Lacrosse Teams photograph provided by UW Lacrosse team; www.www.badgerlacrosse.org
White team
Red team
involves daily practices and a hectic travelschedule, the 80+ players practice twice aweek and generally play games onweekendsonly.
“I think the guys that come on our team arean unusual bunch,” says Hal Rosenberg,coach of the UW-Madison Men’s LacrosseClub.“They’re guys that could have played forDivision I (programs) or Division III…but theywanted lacrosse to fit into a different place intheir lives. They want to enjoy their full col-lege experience, and they want to be part ofa good team, so theywould rather join a clubthan go to a varsity team. So we have verygood, high-quality players.”
18 Division I lacrosse game between the University of Denver Pioneers and the Maryland Terrapins (at Maryland)Source: openphoto; Photographer: Daniel Steger
FIERCE COMPETITION
SWING SCHOOL: GOLF
Practice makes perfect right? Itdepends on whether your practice isproductive.Every spring, golfers from around the areaflood the local golf ranges to shake off thewinter rust and get ready for when thecourses open. It seems about 60 percent ofpeople on the golf range are really not prac-ticing anything. If you just observepeople on the golf range for a minute, you’llnotice that a majority of people are justmindlessly beating range ball after rangeball and not working on anything in particu-lar. Here are a couple of tips tomake practicemore productive.
When you start your practice session, it’s agood idea towarmupby swingingwith
a pitchingwedgeor sandwedge. Pitchthe ball using half swings just to get themuscles warmed up and to develop somerhythm and timing. Work your way upthrough the irons and woods.
Work on your pre-shot routine. Startyour pre-shot routine by looking at yourtarget from behind the ball. Visualize theshot and then make a few practice swingsthat reflect that shot. Waggle the club torelease any tension and start your swing.Your routine should take anywhere from 10to 20 seconds and it should take you thesame time every time you do it. This willeliminate paralysis by analysis.
Be specific with your visualization. Envisionthe trajectory, which way it curves, where
the ball lands and where it stops.
Pick a specific target and change the targetoften throughout your session. Try hittingyour targetwithdifferent trajectories:hit it high, low, draw and fade it to the target.This will keep practice fresh and fun, alongwith helping you hit those specialty shots onthe golf course.
Lastly, regardless of the size bucket youpurchase, take your time and focus on everyball you hit. Try to make that smallerbucket last as long as that jumbo sizewould. It’s about quality of practice notquantity.
A productive workout for a golfer ata golf range begins with a goodwarm up, establishing a pre-shotroutine, practicing visualization andusing targets.
Perfect YourPRACTICE
By John Dingle,George Vitense Golf Academy
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FIERCE COMPETITION
SWING SCHOOL: TENNIS
You've spent hours on yourbackhand. You can make dozens ofoverheads in a row. Go all day without miss-ing a serve. Just about every aspect of yourgame seems near perfect…on the practicecourt. But once the points count, it all seemsto fall apart. How do you work at this part oftennis? Let's look at how you're using yourpractice time and how to apply your skillsduring matchplay.
So you spend hours perfecting a shot andwonder why it doesn't seem to work in amatch.Well, just how are you practicing thatshot? How much movement are you incor-porating? During a match, you'll move a lot.You don’t want your opponent to be able tostand still and hit, youwant to run him or heras much as you can. Be prepared to move toyour shots.
Instead of standing in one place and hittingshot after shot in practice, take two or threesteps to the ball first, then hit. Don't juststand there. You can't afford to in a match.It would be nice if your opponent had tomove also, right? As you practice, giveyourself specific target areas on the courtto hit to. Divide the court in half, either rightside/left side or in front of/behind the serviceline to land your shots. This doesn't meanthat you have to start going for the lines.Keep your targets realistic and makeable.And practice hitting your target areas onthe run.
Whenwas the last time your opponents toldyouwhere theywere going to hit every shot?Probably never. Get used to the unexpectedon court.Work on getting and staying ready
for a variety of shots. Be able to react to theball. Have someone hit you tennis balls, butnot tell you where they will land. Some ballmachines have a“random”setting. Use it.
If you're really serious about wanting to playbettermatches, then you need toplaymorematches. You have to experience the “realthing” to become more comfortable, bothphysically and mentally. You can add a “pressure” component to practice bychallenging yourself to make a certainamount of shots in a row, or by pretendingit's a “big” point. This can help, but why notdo it for real? The experience you gain fromcompetitive play helps to ease your nervesover time and allow you to pinpoint how tobest use future practice time.
Challenge yourself for betterresults when it counts.
Does PracticeMake Perfect?
By Jason Powless,John Powless Tennis Center
Includes 1 on 1 Personal Counseling Weekly (Daily if Needed)
Enter Early for Your Best Chance to Win!
More info at bjr.isagenix.com. To enter, contact Barbie Rhyner at 608-354-3903.
20
Peter Gray relocated to Madison from NewYork City for a change of lifestyle. Apart fromgood quality schools for his three kids and amuch lower cost of living, the 41-year-oldexecutive recruiter wanted to find himself ina community where physical activity couldbe a part of his daily routine.
“I knewwhen I first came here that I wantedto ride a bike to work,” Gray says. “But thatjust leadme to discover a lot more opportu-nities for me to cycle all around town.”
Not much of a biker when he first arrived inMadison four years ago, Gray started out hisinterest in cycling from scratch. “I wanted todo it without spending a lot of money,” hesays. “So I started looking online on Craig’sList and the Madison Stuff Exchange for aused bike. I just wanted an old clunker Icould wrench.”
Though he could have spent thousands ofdollars on a new bicycle, in no time at allGray found the low-cost alternative he waslooking for:
“A woman who lives right here in my neigh-borhood wrote me to say she had an old
bike in her basement that I could have forfree,” he says. “All I had to do was come andget it.”
Bob Downs, founder and owner of thebicycle accessories company Planet Bike,says a used bike in good condition is seldomhard to find.
“A lot of people buy a new bike with theintention of getting in the habit of exercise,”he says. “But just like a gym membershipthat goes unused, those bikes get put aside.Chances are, especially in a town likeMadison, you can get a good bike realcheap.”
So you don’t have to spend a ton of moneyto get into cycling. Downs suggests you finda bike that’s fits comfortably and allows youto pedal smoothly at an easy cadence.
Gray was pleased to discover when he gotthe used bike home that it was in prettygood shape. It just needed a fewminor partsto get going.
“But what was really surprising was that itwas an incredibly rare, high-quality bike thatfit me perfectly,” Gray says beaming withpride.“It’s a Sekai 5000 that was built around1977.”
And just like that, Graywas off and riding. Hegradually worked his way up fromhis 6-milecommute to work and has since become anavid cyclist.
“Part ofmy job is convincing people tomovehere. And one of the things I tell them is howgreat the biking is,”Gray says.“When it comesto cycling, Madison is God’s country.”
Michael Beibertiz, author of the book GreatDaneRides, saysMadison is unique in that thecity offers dozens of bike rides alongscenic open roads just a fewmiles outside oftown. His book features a variety of wellestablished cycling routes put togetherby members of the Bombay Bicycle Clubaccumulated over the past 30 or so years.
“I tried to get a fair representation of routes inall the directions around Madison,” Beibertizsays. “The west is hilly with steep climbs andthe east has rolling hills. The south is a mix ofboth. The routes in the book are of varyinglength and difficulty.”
On any given day without snow, you’ll seebike riders aroundMadison in large numbers.Travel north and you’ll find routes in SunPrairie. To the east is Cottage Grove. Past thewest side beyondMiddleton is a great ride tothe town of Mazomanie.
“One of my favorite rides is to head south onSeminole Highway toward Paoli,” Gray says.“Once you get there, you can take a fewsmaller loops into New Glarus or one of theother communities nearby.”
The route to Paoli is one of the most popularamong Madison cyclists. It’s a 29-mile round
nth -DEGREE ADVENTURES
CYCLING
Madison is an excellent city forcyclists. An intricate system ofmunicipal bike paths, designatedbike lanes on most major thor-oughfares and low auto trafficalong rural roads offer hundredsof miles for both advanced andnovice riders to enjoy. Whetheryou’re just getting started oryou’ve been riding for years,Madison and other communitiesaround Dane County have theroutes and resources to get yourolling.
Cycling in the
MADCITY
By James Edward Mills
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trip that offers just the right amount of flatsmooth roads with light automobile trafficandmildly challenging uphill climbs to keepit interesting.
Starting from Vilas Park, the ride heads outthrough the UW Arboretum. ArboretumDrive is lined with trees whose canopy over-head provides a shady scenic path to easeyou into the miles ahead. As you exit the Ar-boretum, take a left on Seminole and gosouth up the first hill toward the BeltlineHighway. You’ll be happy to know there is awell-marked bike lane to follow. But here isone of the few spots where you’ll encounterheavy car traffic, so be careful as you ridepast the onramp.
Once you cross the overpass, Seminolebecomes a tidy little two-lane road that willtake you through the town of Fitchburg.Within a few minutes, you leave the citybehind and find yourself in rolling country-side. The road winds its way between largetracts of farmland on either side. A fewhouses here and there dot the landscape.
Avid cyclists like Jessica Ehman enjoy thepeaceful beauty of bike routes throughsouthernWisconsin.
“Unlike a lot of other communities, Madisonis muchmore compact and easier to get outinto the periphery and get into truefarmland,” she says. “Riding areas out west inCalifornia or in the Rockies are steep and alittle intimidating. The countryside here istamed by agriculture and it’s more comfort-able because it’s more to human scale.”
After 4.5 miles, Seminole highway stopsabruptly in a T-intersection at Whalen Road.Take a right to the west and climb the nextsmall hill. A left-hand turn at Fitchburg Roadcarries you deeper in this rural township.
A right at County Road M, a left at BrochertRoad, a left at Purcell, a right at Sayles Trail,another right at Sun Valley Parkway and in alittle over a mile you’re in Paoli. Now about14 miles from where you started, there’s asmall park with a drinking fountain whereyou can refill your water bottle. Or you canstop in at the Paoli Pub for beer.
Area bike routes in Madison offer manyplaces to stop and rest. You can get a colddrink or ice cream at a number of conven-ience stores along the way. Or you can sitdown for a leisurely lunch at many diners,restaurants and taverns. Bieberitz says hisbook provides turn-by-turn instructions fordozens of the best-known routes completewith descriptions.
“Some of themore remote routes don’t havea lot of amenities, so I’m sure tomention thaton the cue sheet,” he says. “And if there arethings you shouldn’t miss, I point those outas well.”
The ride home from Paoli follows a gentlepath along more rolling hills. Take a right tohead north on to Range Trail and ride aboutthree miles over a nice little stretch of roadinto the town ofVerona. A short jog on High-way M for about a quarter-mile takes youback toWhalen Road. A few more short hillsand speedy descents bring you back to Semi-nole Highway. Take a left and cruise intotown going back the way you came.
There are a variety of shorter rides aroundtown for novice bikers and even longer ridesfor themore advanced. The Capital City Trail,for example, offers more than 17 miles ofpaved path, free of automobile traffic. Andthe route for theWisconsin IronmanTriathlonfollows a double loop course along 112milesof scenic back roads.
Ehman, a former US Cycling Federation bikeracer, teaches cycling classes at the UWDepartment of Sports Medicine. She saysroutes like this one offer excellent opportu-nities for both competitive training andrecreational riding.
“Here we have a lot of short steeper climbs,which is important for developing high-endfitness that’s really important in bike racing,”Ehman says.“It’s great for developing cardio-vascular efficiency. But at the same time, withrolling hills and long smooth flats, there’s ameditative quality and flow. Madison is avery comfortable, lovely place to engage thisdiscipline.”MSI
22
Each year you’ll find more people out enjoy-ing the open roads on a bike. No doubt thereare more cars to share the roads with andmore reasons to stay alert while riding.
Consider theseapproaches to ridingsafely:
• Ride as though a motorist can’t see you—many times they don’t.
• Be particularly aware of oncoming trafficmaking a left-hand turn and cutting acrossyour path.
• Staywithin three feet of the right-hand sideof the road and choose roads with desig-nated bicycle paths or ample shoulderswhen available.
• Don’t acquire the runner’s strategy of ridingcounter to the flow of traffic, even if a bikelane is designated.
• When riding on the right-hand side of theroad and overtaking motorists stopped orslowing, be aware that they likely don’t knowyou are there and may turn to the right andcut across your line of travel. Remember youare invisible to the motorist and won’t farewell in a car-bicycle encounter.
• Group riding is usually best done in singlefile, even though Wisconsin Statutes allowfor riding two abreast.
Bicyclists usemany strategies to increase thechances a motorist will see them: Bright re-flective clothing and gear, as well as head-lamps and flashing red lights facing the rearof the bicycle when its dark out are all nec-essary. To signal your intentions, use thehand signals that a motorist would use toturn or stop.
Show some respect and courtesy while onyour bike. Neither you nor the motoristowns the road—you both share it. A mo-torist will respond well if you demonstrateyour appreciation when given the right ofway. After all, when you sit on your bike, youare an ambassador for the sport of cycling.
Finally, wear a helmet. Too many peoplehave incurred serious head injuries when in-volved in minor mishaps. However, therehave beenmany amangled helmetworn bya bicyclist that avoided injury when theirhelmet bore the brunt of a fall.
Cycling is a great sport that offers terrificexercise. Stay alert and have some fun.
nth -DEGREE ADVENTURES
CYCLING
Cycling safely in the MadCity canbe done. Here’s how…
Sha re the
ROADBy Jim Bruskewitz,Endurance Performance
Sha re the
ROAD
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Whether you like it or not, preparingyour body for specific movements isimportant. Think about it: You take time toprepare the kids before going to school andeven the ingredients to place in your meal.Why? You do this to insure that the endresult of that task is more effective in thetime allowed. This is the same with stretch-
ing your body as needed pre-workout andpost-workout—Get rid of as many knots inyour muscles as possible, so that you canmove better and enjoy your workoutslonger!
Stretching may not be the favorite portionof your workout but take the time beforeand after to stretch the muscles that aretightest. You can do this by beginning withstatic stretches that will focus on individualmuscles, such as a standing quad stretch toopen up the thighmuscles. Then follow it upwith a series of body weight movements,such as squats, to get the muscles to acti-vate through movement.
This sequence allows the muscle to gradu-ally “wake up”and for you to safely use thatmuscle to do what it needs to do. Do eachstretch for a total of 60 seconds to insure
that the muscle has had time to effectivelylengthen and get into a movement-readyposition. This will help increase blood flowto the muscle while it improves your safetyand workout effectiveness.
At the end of yourworkout, stretch the samemuscles that were tight at the start of your
HEALTHY @ HOME
TO STRETCHo r knot
TO STRETCH
Stretching may not be enjoyable, but it also should not hurt.Listen to your body when stretching and make sure it is notshaking during a stretch, or you are compromising anotherpart of your body to get through a particular movement. Paindoes not mean gain!
workout, because chances are they are tightagain after using them during your workout.Remember to use caution when starting anew fitness program or adding any newcomponents to it, seek the help of afitness trainer for further informationand enjoy!
By Yamaris Donis,Orange Shoe Gym
PERSONAL TRAINING
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Humanbeings are skilled storytellers.We invent, embellish and dramatize eventsuntil the stories look nothing like the actualevents. Then we forget we invented,embellished and dramatized.We get caughtup in the story and keep telling it, living it,reacting to it.
What does this have to do with health andwellbeing? Everything! You have countlessstories about your body: what it can’t doand why, how you should be, and why yourhealth is the way it is.
In your story, you take the starring role—either the Victim or the Hero. Which areyou? Are you at the mercy of your eatinghabits? Is the gym never open when youneed it to be? Do bad genes put fitness outof reach? Did kidsmake fun of you in schooland now their words haunt you? Are you di-eting like crazy to show your ex what he'smissing? Whatever your story is, once therole is set, the story takes on a life of its own,becoming Shakespearian at best, JerrySpringer at worst. Before you know it, you’retrapped.
As a Victim or Hero, don't you need a BadGuy? Who's the Bad Guy in your life? Theangry wife who makes you feel so bad youhave to eat? A disloyal friend who makesyou so angry you don't want to go to thegym? A boss who stresses you out so muchyou have to smoke?
How else do you create an out if not for yourBad Guy? For example, if the boss is tough,is it because you're not doing your job?If your spouse is angry, did you dosomething or are you tolerating bad behav-ior? As for the disloyal friend, why keepsomeone like that around? The stories youmake up help you feel justified, which getsyou off the hook. Off the hook...a safe placeto be, isn't it?
Trouble is you use your stories. Theybecome the reasonswhy you have the bodyyou have or don't have the health youwant.They give you great excuses, don't they? Butas long as you have a story, you don't havethe body, health or fitness youwant or need.That's amighty big cost. Being off-the-hook,while safe, can render even the mostpowerful people powerless.
If your stories suddenly seem less appealing,fear not. You made them up; you can makeup others. For example, how about a storythat you love to exercise? Or that you enjoybeing healthy? Or that you love passing onsecond helpings or dessert? This time,whatever story you invent, make sure itgives you the power you need to be whoyou are and live the life of your dreams.
HEALTHY @ HOME
Stories. We all have them. Someof us have so many stories wemiss having our lives. And, ifgiven the chance, they have thepower to run our lives.
What’s YourSTORY?
By Elisabeth L. Norton and Hanna B. Roth,A Really Big Life, Inc.
PEP TALK
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BUSINESS LISTINGS
Chiro-Med ofWest Town, S.C - 608-826-9090Back & Wellness Center6708 Odana Road, Suite B, Madison
Right Touch Dry Cleaners - 608-271-1088Find money-saving offers atwww.righttouchdrycleaners.com6790 Watts Road, Madison
Berkeley Running Company - 608-395-BERKMadison's Premier Running Specialty Store3234 University Avenue, Madison
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Walker Creative Design - 608-280-9355www.walkercreativedesign.com2829 Perry Street, Suite 100, Madison
Sports, fitness, adventure.. . a Madison way of l ife
Keva Sports Center - 608-662-PLAY0Your Place for Your Sport8312 Forsythia Street, Middleton
Boulders Climbing Gym - 608-244-8100Madison's Premier Indoor Rock-climbing Facility3964 Commercial Avenue, Madison
Pump It Up - 608-442-6FUNDon'tWait For Your TeamTo Gel – Create It Now!2911 Marketplace Drive, Fitchburg
SwimWest - 608-831-6829Making the Water a Safer Place1001 Deming Way, Madison
SwimWest - 608-276-SWIMMaking the Water a Safer Place6220 Nesbitt Road, Fitchburg
AW Studio - 608-833-8454Precision Cuts, Braiding, Perms,Wedding Formals8012Watts Road, Madison(at Princeton ClubWest)
Gene's Professional Hair Care - 608-238-7651Maintain It, Re-grow It, Replace it, Style It!5502 University Avenue, Madison
AmericanMartial Arts Center - 608-831-5967Building Character and teaching SuccessThrough TaeKwon-Do8312 Forsythia Street, Middleton
Villari's Martial Arts - 608-251-7755Shaolin Kempo Karate, Kickboxing, T'ai Chi,Self Defense532 State Street, Madison
Vespa Madison - 608-831-6400Have Fun, Save Fuel, Be Green6516 University Avenue, Madison
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FIT KIDS
Have a budding athlete underyour roof? Keep these tips inmind for a healthy kid – bothphysically and emotionally.
5 Points forPARENTSof YOUNGATHLETES
Forsomeparents,sportsandfitnessplaya large role in the family structure.Whether your child is competitive in natureor just enjoys running and playing, keepthese key points in mind:
The primary goal of any sportsexperience—whether it is a tod-dler’s first time in a sports class, adaily gym class at school or a back-yard game of tag—should be fun!
After each sporting activity, makesure you ask your child the appro-priate questions. “Did you win?” isnot the most pertinent question.“Did you have fun?”and“Did you tryhard?” are more suitable questions.Emphasize effort and improvementto reinforce an overall positivemes-sage.
Children play sports for reasons thatmay be different fromwhy their par-ents play sports. Your childmay haveher own agenda. Do not force yourattitude or style of play onto her. Letthe child develop her own reasonsfor wanting to participate in sports.
The number of wins or points scoredshould not determine a child’s self-esteem. Of course it feels good towin a game, but it is also importantto reinforce positive behaviors whenyour child tries and does not neces-sarily succeed. Help your child de-tach self-esteem from achievement.The outcome of a game should notequate to how a child feels abouthimself inside.
Variety is good. Organized athleticsis only one way to promote physicalactivity. If your child decides to takea break from a sport or try a newsport, encourage the new experi-ence and allow the child to explore.Follow through with his commit-ments to figure out what his inter-ests are. Keep the long-term goal ofa lifetime of physical activity fresh onhis mind.
By Tracy Kruzicki, KEVA Sports Center
1
2
3
4
5
“Did you win?”
“Did you have fun?”
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CHAMPION’S CORNER
By Kenny Gales, Champion Style Athletics
3 BUILDING BLOCKSFOR A HEALTHY LIFESTYLE
Having the desire to work out is great, butfor most people it’s hard to know where tostart. Here are three easy steps you can takeevery day or multiple times a week to im-prove your workouts and daily activities.These exercises involveminimal equipmentand minimal space, and they allow you tobe flexible with your schedule. By concen-trating on these basic areas, you will beginto see improvements in the efficiency ofyour daily activities (e.g. walking stairs,using your legs to lift objects properly).
FLEXIBILITY is important regardless of age,gender, goals, or experience. Poor flexibil-ity of the lower back and hamstrings hasbeen shown to contribute to lower backpain. Good flexibility will help alleviate stiff-ness, prevent injuries, and maintain goodrange of motion in the joints.
• Stretch when muscles are warmed up.• Use light movements to raise your heartrate (jump rope, jog).• Always stretch with proper form.• Do not force PAIN. Relax, breathe, feelthe stretch.• Stretch all muscles, not just specificmuscles or injured ones.
CORE STABILITY. In general, when con-tracted, the muscles of the "core" stabilizethe spine, pelvis, and shoulder girdle, creat-ing a solid base of support. You can thengenerate power to the extremities. The goalis to maintain a solid foundation and trans-fer energy from the center of the body outto the limbs. Stronger, balanced core mus-
3/18/09 - Last night I had my firsttraining session at Champion StyleAthletics. What do I have in commonwith these incredible athletes? Noth-ing -- yet. But I am excited about thepossibilities. The first difference here isthe equipment. Welcome to the worldof functional exercise, where your bodyand a few props is all the equipmentyou need. Forgive me, Haywood, but I
Champion in the Making
cles help maintain appropri-ate posture and reduce strain onthe spine, thus reducing back pain.Training coremuscles also corrects posturalimbalances that can lead to injury. Core sta-bility helps to develop functional fitness, en-hancing movements of regular and dailyactivities. Using equipment such as thefollowing helps to develop a strong core:
• medicine balls• kettlebells• stability balls• dumbbells
CARDIOVASCULAR EXERCISE simplymeans raising your heart rate in an activitywhere you’re working but can still talk. Run-ning, cycling, hiking and walking are allforms of cardiovascular exercise. Choose avariety of activities that you are able to doat least three times a week. Benefits of car-diovascular exercise include:
• burns calories• strengthens the heart• increases lung capacity• reduces risk of heart attack, high bloodpressure and diabetes• reduces stress
Focusing on these areas will help you tomaintain your workouts year round. If youuse these three building blocks to develop afoundation, youwill notice the difference inyour workouts and in your everydayactivities. The results may just surpass yourexpectations.
don't have a core -- at least not yet.I did notice that after my first session,I was walking a bit taller. Follow me inthe coming issues on my journey topursue a happier relationshipwith tapemeasure and fat calipers, and I willshare my success with you.
