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Tag: sports

  • CrossFit Exercise List

    CrossFit Exercise List

    As a child, I played many sports that I not only loved but was gratefully gifted with. When I was a little girl, there were not many hockey teams for girls, and my mom was not a fan, so I did not get to play hockey like my boy cousin did. Although, that same cousin taught me how to play hockey, and we played a lot of pond hockey against the other kids in the neighborhood. And we won a lot!

    The main sports that I played through middle school were:

    • Softball (shortstop and third base)
    • Track (I competed in the 100- and 50-yard hurdles as well as the two-mile relay as the anchor)
    • Volleyball (voted most aggressive!)
    • Swimming (freestyle)
    • Basketball (defense)

    Once I got to high school, I made the varsity team for our highly accredited softball team. I would have loved to continue running track, but the seasons were at the same time.

    However, it was okay because I loved softball so much that I trained all year long until the season began with conditioning in mid-February and then continued weight training throughout the season in an effort to be a better offensive as well as defensive player.

    Since those days, many new exercise routines and training techniques have been developed for which I am not educated. Let’s see what the experts have to say about what exercises are included in a CrossFit gym routine.

    According to CrossFit, “At the top are CrossFit’s nine foundational movements. These will help you develop the skills you need to tackle the long list of functional movements listed alphabetically below.

    A rotation of constantly varied functional movements in our workouts is an essential part of CrossFit. The more movements you adopt from the list, the greater the level of fitness you will ultimately forge. This should be looked at as a life-long pursuit and well worth the effort. Enjoy!

    • The Squats
    • The Air Squat
    • The Front Squat
    • The Overhead Squat
    • The Presses
    • The Shoulder Press
    • The Push Press
    • The Push Jerk
    • The Deadlifts
    • The Deadlift
    • The Sumo Deadlift High Pull
    • The Medicine-Ball Clean,”.

    Furthermore, after high school, I went on to play in pick-up leagues into my late forties and kept up with the stretching and conditioning. Unfortunately, in my forties, I started to incur many injuries, which then took me out of the game altogether.

    Since then, I have had many rounds of physical therapy, chiropractic care, acupuncture sessions, and even dry needling to address those injuries. Recently, as I entered my fifties, becoming stiffer and less mobile, I found how true Isaac Newton’s first law of motion, also known as the law of inertia, is! This theory states that an object at rest stays at rest, and an object in motion stays in motion. How true and apropos this is for an old, broken-down athlete such as myself!

    Since my body must stay in motion, or I will freeze up, I have taken the lead of my sixteen-year-old son and have begun weight training again, looking to explore the CrossFit method.

    What are the 10 things of CrossFit?

    CrossFit recognizes the following ten areas in fitness:

    • Agility
    • Accuracy
    • Balance
    • Coordination
    • Endurance
    • Flexibility
    • Power
    • Speed
    • Strength
    • Stamina

    Needless to say, I have had a lot of experience in exercise training, weight training, and conditioning as a result of playing many sports, but I have yet to attempt the CrossFit routine. A well-designed program will help an athlete such as myself develop capacity across all the above domains, as long as I keep my “body in motion,” as Newton would say.

    Wikipedia notes this about what to expect in CrossFit gym classes, “CrossFit gyms use equipment from multiple disciplines, including barbells, dumbbells, gymnastics rings, rope climbs, pull-up bars, jump ropes, kettlebells, medicine balls, plyo boxes, resistance bands, rowing machines, exercise bikes, SkiErg, and various mats. CrossFit is focused on “constantly varied high-intensity functional movement”, drawing on categories and exercises such as calisthenics, Olympic-style weightlifting, powerlifting, strongman-type events, plyometrics, bodyweight exercises, indoor rowing, aerobic exercise, running, and swimming,”.

    What is the 80/20 rule in CrossFit?

    As I do not know much about this type of training yet, I will defer to the experts. Again, from the official CrossFit website, they stated that, “The Pareto principle, commonly called the “80/20 rule,” suggests that 80% of outcomes result from 20% of inputs. By prioritizing our efforts on the 20% — the most impactful, critical factors for success in our chosen endeavor— we can achieve most of our desired results rather than getting bogged down in details that detract from the end goal.

    In short, Pareto’s principle offers a method for working smarter, not harder, providing an efficient path to the most significant results. CrossFit is Pareto’s principle in action. In the words of Bruce Lee, we’ve “hacked away the unessential” to create a tremendously effective and efficient methodology for developing elite levels of fitness and health. We use intensity, functional movements, variance, mixed-modality workouts, and nutrition to reap maximum benefit in minimum time,”.

    In addition to all the physical aspects, what draws many people to CrossFit is the strong sense of community and accountability it fosters. Unlike traditional gyms, where you might work out alone, CrossFit boxes (as the gyms are called) often operate with group classes that build camaraderie and motivation.

    Coaches are usually very hands-on, helping participants scale workouts to fit their current fitness level while still encouraging progress. There’s also a culture of celebrating personal victories—whether it’s mastering a new movement, hitting a personal record, or simply showing up consistently. This atmosphere can be especially encouraging for someone like myself who is returning to fitness after injuries or long breaks.

    Although, I should probably consult my healthcare professionals first before trying something new!

    *Note: All content within this article is meant for informational purposes only and is in no way a replacement for professional medical or psychological advice or support. Seek immediate and appropriate care from a healthcare professional should you or a trusted loved one deem it necessary.

    CrossFit exercise list

    In conclusion, embracing CrossFit at this stage in life feels both challenging and invigorating. With its supportive community, scalable workouts, and emphasis on lifelong health, I’m excited to see how far this journey can take me—one rep, one day at a time.

  • Character Education in Athletes

    Character Education in Athletes

    Oftentimes, I find myself sharing stories with my sons about how I learned so much more than how to play a sport well when I was a student-athlete. We have learned through countless studies that demonstrate how vital teamwork is as an essential life skill.

    Furthermore, I share that throughout my education, I learned way more than in the books we studied. All along, those teachers and coaches helped me to build my character, who I would become, and who I would bring to life’s table beyond school and beyond the ballfield.

    However, I learned many lessons on the ballfield, especially when I had those incredibly fantastic coaches. Those coaches had key qualities that set them apart from all the others. Coaching qualities such as:

    • Positive attitude about growth in their athletes as well as in themselves
    • Enthusiastic to share their gifts in leadership
    • Supportive when their players need it most
    • Trusting in themselves and in their athletes to implement what they’ve learned in practice
    • Focused on the growth in their student’s character, not just on winning
    • Goal-oriented with their own skills and in facilitating goal-based activities for their players
    • Knowledgeable in all aspects of their sport, about their athletes, their school’s mission, other teams, and their community’s social environment
    • Observant in all aspects of their sport
    • Respectful to their players, other coaches, parents, teachers, people in their community
    • Patient with each player’s abilities as they strive to be better athletes and students
    • Clear communicators! Period.

    Through sports, students learn about respect, fair play, and sportsmanship. All of these are essential for social integration and emotional growth, pointing towards character education.

    Character education is the process of learning common attitudes, beliefs, and behaviors essential for people to have as responsible citizens. Parents, teachers, coaches, and faith-based communities can help youth develop their character positively.

    In an article titled “Character Education…Our Shared Responsibility,” the U.S. Department of Education discusses that throughout history, character education has been the shared responsibility of parents, teachers, and members of the community, who come together to support positive character development.

    It went on to state, “The United States Congress and the Department of Education have expanded support for character education for more than a decade, enabling schools across our nation to implement character education in a variety of ways. The Department of Education provides grants to state and local education agencies to support the development of character education. Since 1995, through the Partnerships in Character Education Program, the Department has awarded 97 grants to assist in designing, implementing and sustaining high-quality opportunities for students to learn and understand the importance of strong character in their lives”.

    The InSideOut Initiative (ISOI) is a catalytic, systems-level intervention designed to equip school communities in redefining and reframing the educational value of athletics and promote the social, emotional, and character development of students participating in athletics. 

    ISOI provides a blueprint for systemic change by helping people understand the purpose of sports in children’s lives, aligning and educating communities around this purpose, and holding all involved accountable.

    With the support of the National Football League NFL Foundation, the InSideOut Initiative is creating a national movement to transform interscholastic athletics.

    What is character development in sports?

    Some character traits such as grit, resilience, and self-discipline are what researchers call “willing values,” the mental, emotional, and behavioral attributes that drive performance in an achievement activity like sports or in a performance-based endeavor such as music.

    For example, in middle school, I was in the concert band for three years and definitely had the drive to excel and to be the best percussionist I could be. Tests every couple of weeks assessed our skills, growth, and abilities. These tests determined which “chair” you were. The first chair was what we all were striving for. Because of the effort, time practicing and learning, and my drive to succeed, I earned the first chair spot on many occasions.

    As far as grit goes in sports, the Detroit Lions football team is a phenomenal example. The coach, the players, and the fans are all known for their relentless determination and never-give-up attitude. Despite facing numerous challenges and setbacks, this year’s Detroit Lions, under the leadership of their coach, have instilled a culture of resilience and grit within the team.

    Their unwavering perseverance and commitment to improving has propelled them to achieve remarkable success on the field, making them a force to be reckoned with in the league.

    The entire organization, from the coaching staff to the players, exemplifies the essence of character development in sports, proving that a strong mindset and determined work ethic can lead to significant accomplishments.

    Most losses in nfl history

    The Detroit Lions went from the “losingest” team in the NFL to division champs and, currently, as of this writing, are one game away from competing in Super Bowl LVIII.

    Here’s a look at the ten worst teams in NFL history to date:

    1. 1976 Tampa Bay Buccaneers
    2. 1990 New England Patriots
    3. 2008 Detroit Lions
    4. 1944 Chicago Cardinals/Pittsburgh Steelers
    5. 2009 St. Louis Rams
    6. 1991 Indianapolis Colts
    7. 2017 Cleveland Browns
    8. 1966 New York Giants
    9. 1986 Tampa Bay Buccaneers
    10. 1973 Houston Oilers

    Ouch, the Lions are number three – worse than I thought! Must admit, I gave up on them back in the early nineties because when they had Hall of Famer running back, Barry Sanders they couldn’t even make it into the playoffs – let alone allow Sanders to win the coveted Superbowl ring. I digress. But guess who’s back on the Lions train, drinking the Kool-Aid? Yep, you guessed it – me.

    The Lions team has accomplished recent success because Coach Dan Campbell coaches his team to be better humans on and off the field. According to his bio on the Official Lions’ website, “In his first year as the Lions’ head coach, Campbell helped instill a new culture built on grit, conviction and collaboration on and off the field. Upon arrival, Campbell assembled a proven coaching staff comprised of several former NFL players that have brought a wealth of knowledge and passion to Detroit’s roster. “

    Character education in athletes

    Character education in athletes is crucial for their personal growth, as well as their success in sports and life. Coaches and educators play a vital role in instilling values such as respect, teamwork, and resilience. By focusing on character development, athletes become better players and individuals who contribute positively to their communities.

    And…GO LIONS!

  • What is Trigeminal Neuralgia?

    What is Trigeminal Neuralgia?

    In the last year, I have been experiencing chronic pain, specifically nerve pain. The orthopedic doctor and my physical therapist have determined that the pain is coming from compression on nerves in my back and pelvic floor, which radiates down both my legs.

    The pain has been so severe that I’ve had to rely on a walker, and I am only fifty years old! When I am experiencing a “flare-up,” the sitting position, as well as the pedal action required to drive, causes extreme pain, which restricts the amount of time and distance I can bear driving.

    Recently, my general practitioner, along with my pain management team, prescribed Gabapentin. Gabapentin is generally utilized alongside other drugs to prevent and manage seizures. Moreover, it is employed to alleviate neuralgia or nerve pain. Gabapentin is categorized as an antiepileptic or anticonvulsant medication. Gabapentin can be utilized to treat other nerve pain disorders, such as diabetic neuropathy, peripheral neuropathy, and trigeminal neuralgia.

    According to research and studies published by  John Hopkins Medicine, “Trigeminal neuralgia occurs more often in women than men, is more common in older people (usually 50 and older), and occurs more on the right than the left. It doesn’t usually run in families.

    Trigeminal neuralgia symptoms may include:

    • Episodes of sharp, intense, stabbing pain in the cheek or jaw that may feel like an electric shock. Pain episodes may be triggered by anything touching the face or teeth, including shaving, applying makeup, brushing teeth, touching a tooth or a lip with the tongue, eating, drinking, or talking — or even a light breeze or water hitting the face.
    • Periods of relief between episodes
    • Anxiety from the thought of the pain returning”

    Okay, so I guess it is safe to say that my symptoms do not indicate trigeminal neuralgia. What about just plain old neuralgia?

    What are signs of neuralgia?

    In general, neuralgia causes intense and distinct symptoms, including sudden episodes of extreme shooting, stabbing pain, or burning sensation that follows the path of a damaged or irritated nerve, which also includes persistent aching, tingling, or numbness.

    Neuralgia is a particular type of pain often caused by damage or injury to the nerves that send messages to your brain to signal pain or to the brain itself. As a competitive athlete for the majority of my life, I have sustained many injuries, broken bones, hard hits, and falls. The personal injury lawyers from Kogan & DiSalvo law firm are whom I call for legal help.

    As a mother, I have had two big baby boys with intensive labor and delivery. Not to mention, for years, I was the friend you called to help you move. Besides the sports, waiting tables through college also took a toll on my body.

    Most recently, though, I was merely playing catch with my youngest son, and while he was not paying attention to where he was throwing, he sailed a fastball directly into the middle of my ankle bone! Fairly certain it is one of the catalysts that created some nerve pain radiating up that leg.

    What’s the difference between neuralgia and neuropathy?

    During my course of many visits with the orthopedic, physical therapists, physiologists, acupuncturists, specialists who perform nerve blocker procedures, chiropractors, etc. – you name it, I have tried it. Most recently, they finally performed a nerve test. The good news they said was that it demonstrated that I do not have neuropathy; the bad news is they do not know what it is.

    So, we continued with MRIs, ultrasounds, x-rays, and blood tests, and what they found was that I did not have a pinched nerve anywhere. What they did find is that I do have widespread nerve pain, but my symptoms are more related to neuralgia than neuropathy.

    Neuropathy and neuralgia are both related to nerve damage. However, the difference between neuralgia and neuropathy lies in the symptoms and causes of each condition. Neuropathy refers to general diseases or dysfunctions of the nerves. Neuralgia involves severe, localized pain along a specific damaged nerve, often triggered by mild stimulation of the area, which is exactly how and where my pain has been.

    Peripheral neuralgia, or peripheral neuropathy, refers to pain due to nerve damage in the peripheral nervous system, including all nerve fibers outside of the brain and spinal cord. Peripheral neuralgia can affect a single nerve or an entire nerve group. And after many tests and trials, my team of doctors deduced that Gabapentin, rest, and therapeutic massage would be the course of action we take.

    So far, these efforts have dramatically reduced the constant pain. The pain is still there if it is triggered or I overexert any muscle group with too much activity. Additionally, I have to be mindful of how long I sit or stand as too much of either will set off that widespread nerve pain. It is vitally important to note that when someone is dealing with this type of pain, it can be extremely exhausting, stressful, and frustrating to manage.

    From Medical News Today, “Peripheral neuralgia can cause pain or numbness in the hands, feet, arms, and legs. Other symptoms may include:

    • involuntary muscle twitching or cramping
    • loss of coordination
    • difficulty performing complex motor tasks, such as buttoning a shirt or tying shoelaces
    • hypersensitivity to touch or temperature
    • excess sweating
    • gastrointestinal problems
    • difficulty eating or swallowing
    • difficulty speaking

    Causes

    Sustaining damage to the peripheral nervous system can affect nerves that control muscle movements, transmit sensory information, and regulate internal organs.

    Medications that can treat the underlying causes of neuralgia include:

    • anticonvulsants, such as carbamazepine, topiramate, and lamotrigine
    • antidepressants, such as amitriptyline
    • muscle relaxants, such as baclofen
    • membrane-stabilizing medications, such as Gabapentin

    What is the main cause of neuralgia?

    Some of the most common causes of neuralgia can be instances such as an injury to your brain, spine, or nerves, poor blood supply to nerves, or heavy alcohol use.

    Other neuralgia causes may include viral infections, such as shingles or herpes simplex. These infections can damage the nerves and lead to nerve pain.

    Chronic conditions like multiple sclerosis, diabetes, and certain autoimmune disorders can also cause neuralgia. In some cases, neuralgia can result from nerve compression or irritation from structures like tumors or blood vessels.

    Additionally, trauma or injury to the nerves can cause neuralgia. Sometimes, the cause of neuralgia may be unknown and is considered idiopathic. It is essential to work with a healthcare professional to determine the underlying cause of neuralgia for proper treatment and management.

    Unfortunately, I fall under a couple of these causes:

    • Cold sores (herpes simplex since I was born)
    • Viral infections (chronic cases of strep throat throughout my life)
    • Compression and irritation on nerves
    • Trauma by blunt force (fastball to ankle)
    • Sports Injuries (shoulders, neck, back, knees, hamstrings, elbows, feet, hands, head, jaw)
    • Trauma to the spine (spinal tap when I was eight years old with extreme side effects of incomprehensible pain in my back when I laid down and in my head when I sat up)

    What is trigeminal neuralgia?

    In conclusion, the chronic nerve pain I have experienced is likely due to neuralgia rather than trigeminal neuralgia or neuropathy. Various causes, including injuries, viral infections, and nerve compression, can contribute to neuralgia. Treatment options such as medication and therapy can help manage pain and improve daily life for those of us suffering from this condition.