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The Importance of Sports Parents Accountability

Posted on February 1, 2019 by Train for the Game LI in Sports Performance No Comments

Youth sports parents play many different roles: former (or current) athlete, coach, fan, motivator, role model, critic, and maybe most importantly, influencer. Studies have shown that family members may influence an athlete’s involvement and achievement in sport even more than coaches. Parents also are the first and most critical determiners in whether or not children reap the social benefits of playing sports. This is why it is so crucial that sports parents are aware and accountable for their actions, and how those influence their young athletes.

Accounting for Your Attitude

Parental encouragement is significantly related to a child’s attraction to and competence in playing sports. Parents who provide positive encouragement instill a greater sense of enjoyment, ability, and motivation in their child.

Research done by Windee M. Weiss, Ph.D. of the University of Northern Iowa emphasizes the importance of parents staying accountable for and modeling good behavior, and helping their children interpret their sport experiences. Parents are critical in helping their child develop coping strategies to deal not only with competition, but also with losing. Children’s perceptions of their parents’ interest in their playing sport also predict their lasting involvement in sport.

Studies done by the University of Minnesota’s Diane Wiese-Bjornstal found that the way girls perceive their parents’ assessment of their abilities predict their likelihood of playing and staying in sport. That is, if their parents do not have confidence in their abilities, neither will they.

And dads, are you listening? Studies have found that fathers hold more influence – both positive and negative – over their daughter’s sport competence and values than mothers do. However, mothers are more likely to first enroll their daughters in sport and then continue encouragement by providing transportation, uniforms, moral support, and snacks.

Being Responsible for Their Readiness

There is some good news to report from yet another study on the topic. Researchers from Yale University, the University of Texas at Austin, and the University of Michigan suggest that children participate in organized activities, such as sport, because they want to, not because their parents make them.

But parents still need to consider whether a child is mentally, emotionally, socially, and physically mature enough to participate in sport. Readiness for a sport is just as important as readiness for school. And, like schooling, younger children need more positive direction at first, until they begin to develop and master the sport.

Pros and Cons for Parents

Parents also benefit from their child’s participation in sport. Research from Wiersma and Fifer found that their positive experiences include watching their child learn new skills and having the opportunity to interact with other parents.

On the negative side, parents who lose accountability for their lofty expectations and put too many demands on their young athletes before, during, and after competition can create stress that can destroy their child’s enjoyment of sport. Research by Bois et al., Power and Woolger, and Van Yperen has shown that negative parental support and pressure can result in competitive anxiety, interpersonal difficulties among teammates, and even quitting. Conversely, lower parental pressure has been found to be associated with children enjoying their sport more.

An overemphasis on extrinsic goals (winning, trophies, status) by parents can negate focusing on intrinsic goals, through which the child gains enjoyment from playing, mastering skills, and improving their game. Coaches also report that children’s sport performance is affected by the presence of parents. Additionally, parents lacking self-awareness and accountability for their actions are most likely to create conflict for coaches during the critical time that their child is improving mastery and transferring their trust in authority from the parent to the coach.

LaVoi and Stellino research found that the children of parents who create anxiety about failing and emphasize winning are more likely to engage in poor sport behaviors than children whose parents encourage enjoyment and self-mastery. Another study from Guivernau and Duda showed how athletes’ perceptions of their parents’ approval regarding cheating and aggression shape their own views about appropriate sport behavior. When youth athletes feel that their parents are supportive, positive, and emphasize mastery and enjoyment, they are more likely to display concern for opponents and grace in losing. They also are less likely to trash talk or whine and complain about the coach or their playing time.

Accountability from parents for their actions and attitudes effects much more than just their athletes’ level of effort on the field. It also impacts their mindset, mood, and motivation to continue playing sports at all, as well as their trust in their coach and authority in general.

Creating accountable youth athletes and young adults starts at home, with parents taking responsibility for their actions first before demanding that their athletes do the same.

New Research…Exercise Can Prevent Depression!

Posted on January 23, 2019 by Train for the Game LI in Sports Performance No Comments

Anyone who’s ever gone for a long, satisfying run and felt that rush of feel-good endorphins flood their body knows the power a good workout can have on their entire mood. Countless studies have found a demonstrable link between physical activity and mental health—more of one is associated with more of the other—but the science has struggled to prove a causal connection. Does more exercise cause better mental health, or do people who already have better mental health just tend to exercise more?

But now, finally, we have some pretty strong evidence: Exercise really may prevent depression, a new study shows.

Published recently in the JAMA Psychiatry journal, the study used a type of genetic analysis to prove the causal link. Using the results of large-scale genome-wide association studies, researchers identified gene variants relating to physical activity and depression. There was a lot of data involved: One measure of physical activity was based on 377,000 people’s self-reported documentation of their physical activity; another was based on 91,000 people wearing motion-detecting sensors on their wrists, and the depression measure was based on 143,000 people with and without the illness.

The analysis showed that more physical activity clocked in on the motion sensors appeared to protect against the risk of depression, but the relationship did not work the other way around—depression did not lead to less physical activity. Interestingly, people’s self-reported physical activity also didn’t lead to less risk of depression, perhaps because people don’t always honestly report how much they’ve exercised and don’t always know to include all the strenuous activity they do throughout the day that gets the heart pumping—things like climbing up a lot of stairs, mowing the lawn, or other activities a motion sensor will still register.

On average, “doing more physical activity appears to protect against developing depression,” says Karmel Choi, Ph.D., the report’s lead author and a postdoctoral fellow in the Psychiatric and Neurodevelopmental Genetics Unit at the Massachusetts General Hospital Center for Genomic Medicine, in a news release. “Any activity appears to be better than none; our rough calculations suggest that replacing sitting with 15 minutes of a heart-pumping activity like running, or with an hour of moderately vigorous activity, is enough to produce the average increase in accelerometer data that was linked to a lower depression risk.”

Considering nearly one in five people in the United States live with mental illness and about one in 12 adults report having depression specifically, these findings offer an important preventive strategy for anyone looking to protect their mental health.

“Of course, it’s one thing to know that physical activity could be beneficial for preventing depression; it’s another to actually get people to be physically active,” Dr. Choi says. “More work needs to be done to figure out how best to tailor recommendations to different kinds of people with different risk profiles. We currently are looking at whether and how much physical activity can benefit different at-risk groups, such as people who are genetically vulnerable to depression or those going through stressful situations and hope to develop a better understanding of physical activity to promote resilience to depression.”

While the scientists keep working out the details, the actionable take-away for most people is fairly clear: Get moving. Building physical activity into your day is key to a healthy body and mind, no questions asked.

If you’re someone already with depression, holistic psychiatrist and mbq Collective member Ellen Vora, M.D., still recommends working some movement into your day—but emphasizes the importance of setting achievable expectations.

“When you’re depressed, the last thing you want to do is haul yourself to the gym for a spin class,” Dr. Vora tells mbq. “Commit to doing something quick, free, easy, convenient, and pleasant in your living room for a few minutes most days of the week. I suggest anything from Pilates to calisthenics to yoga to dancing along to a Beyoncé music video on YouTube. If you do anything at all, you’ll begin to get the antidepressant benefits, and I assure you doing something—no matter how small—is so much better than nothing.”

7 Reasons for always feeling hungry

Posted on January 23, 2019 by Train for the Game LI in Sports Performance No Comments

Physical weakness, a grumbling stomach, headache and trouble concentrating— we’re all familiar with how it feels when hunger hits. While it’s common to experience these symptoms upon waking in the morning and close to meal times, for some people they occur far more frequently throughout the day.

Known medically as polyphagia, such extreme hunger is often an indication of underlying health concerns such as poor diet to unhealthy personal habits. If you regularly find yourself anxious for your next meal, even after just eating, here are seven possible reasons why.

1. Refined Carbohydrates:

Cookies, pastries and white bread, while delicious, quickly spike the body’s blood sugar levels. But when they crash soon after, you’ll be left feeling even hungrier and craving more of these refined carbs to refuel the body once again—creating a cycle.

To keep your blood sugar in check and stave off feelings of hunger, Health.com recommends eating carbs that are high in fiber, such as almonds, apples, chia seeds or pistachios.

2. Thirst:

When the pangs of hunger hit, the first thing we think of is food. But maybe what the body really needs is water? As people commonly misinterpret dehydration for hunger, the best way to find out what’s causing the feeling is to drink a large glass of water and see if hunger persists afterward.

To prevent dehydration, Self.com says a good rule of thumb is to “take your body weight and divide it by two [to find] the number of ounces of water [you should be drinking every day].”

3. Stress:

It can be tempting to reach for food when experiencing stress, and not just because of the temporary comfort it provides. When the body is tense it triggers an overproduction of the stress hormones adrenaline and cortisol, both of which can trick the body into thinking it needs to eat.

Not only that, but stress reduces levels of the neurotransmitter serotonin, which can also encourage feelings of hunger. To combat this, try practicing stress-reducing activities such as meditation or yoga on a regular basis.

4. Not getting enough sleep:

There are only so many hours in a day, and with our lives becoming increasingly busier, sacrifices must often be made. Unfortunately, despite how vital it is to our overall health, sleep tends to be one of the first things to go. A lack of shut-eye could be contributing to more than just your inability to stay awake throughout the day, however. Not enough sleep can increase production of the hormone ghrelin, making you feel hungry even if your body doesn’t require the calories.

5. Eating too quickly:

If you’re ravenous at mealtime, it can be tempting to scarf down your food. But eating quickly doesn’t allow the brain adequate time to register that you’ve had enough to eat. As a result, you may continue feeling hungry even after you’ve consumed a sufficient amount of food, causing you to continue eating.

To slow your eating pace, The Globe and Mail suggests pausing between bites to allow enough time for though chewing. The source also says to “ban distractions that prevent you from paying attention to the fact you’re eating. Step away from the TV, computer or newspaper when eating.”

6. You need more protein and fat:

Do you find yourself constantly eating but never managing to stay full? It might be what you’re eating that’s causing persistent hunger. As mentioned earlier, refined carbs are a culprit of this as they mess with blood sugar and are lacking essential nutrients like protein and fat. Protein and fat remain in the stomach longer, helping to maintain feelings of fullness. Livestrong.com recommends    incorporating more sources of these nutrients in every meal, such as fish, poultry, eggs, nuts or low-fat dairy.

7. Certain Medications:

Insatiable hunger can also be a side effect of taking certain medications. WebMD says that ‘antihistamines are known for this, as are antidepressants called SSRIs, steroids, some diabetes medicines, and antipsychotic drugs.”

If you always feel the need to eat, even after consuming a large meal, it may be worth speaking to your physician about possibly switching to another drug.

Overuse injuries on the rise in young athletes

Posted on January 10, 2019 by Train for the Game LI in Sports Performance No Comments

Leo Anderson was in the middle of a baseball game when he threw a ball he had just caught, heard a crunch in his elbow and fell to the ground.

That sound was a growth plate in his elbow breaking, and it ended the now-15-year-old’s season last spring.

Doctors said the break was caused by overuse, and the Highland Park, Ill., teenager had surgery to place a pin in his elbow to stabilize it. Anderson, a catcher who had been trying out pitching, wore a cast for 12 weeks before his comeback this fall. The freshman at Lake Forest High School also had physical therapy until November and says he hopes to play for his high school team in the upcoming spring season, in addition to his other team.

But his father, Bill Anderson, said he now closely monitors his son’s play, and that the injury was a warning. Leo, like many youth athletes, plays baseball 10 months of the year. “Quite honestly, it just didn’t occur to me that he was overusing his arm.”

Doctors say overuse injuries in youth sports have increased significantly in the past decade. They blame it on kids focusing on one sport early on and playing it year-round, sometimes on multiple teams at once.

“Sports specialization has led to almost an epidemic in sports injuries,” said Dr. Elizabeth Matzkin, surgical director of women’s musculoskeletal health at Brigham and Women’s Hospital in Boston and assistant professor of orthopedic surgery at Harvard Medical School. “Kids are fatigued, and they’re not strengthening the way they should be.”

Matzkin said that, in the past decade, she’s seen overuse injuries in young athletes that she used to see mainly in adults.

“Over the past 10 years, you’d maybe see the occasional high school ACL tear. Now you’re seeing it in 12-, 13-year-olds,” she said. With such injuries at 13, “are you going to have arthritis when you’re 30?”

While doctors and physical therapists say they can treat the injuries, some worry what will happen as these young athletes grow up — when old injuries could turn into chronic problems.

“We can get you back playing your sport … but what we can’t do is prevent your arthritis in your knee,” Matzkin said. Then “you’re seeing young women in their 30s who can’t keep up with their kids in the backyard.”

Doctors say it’s largely up to parents and coaches to try to prevent these injuries through cross-training and rest.

But that message can be hard to follow in the increasingly competitive field of youth sports, in which more parents seem to have their sights set on college scholarships and even professional play for their kids, said Dr. Andrea Kramer, a pediatric orthopedic surgeon at the Illinois Bone and Joint Institute.

Kramer, who treated Leo Anderson, said she’s seen more overuse injuries in recent years, and at younger ages.

“I’m seeing kids from 7 on up for overuse injuries,” she said. The injuries come in the forms of sprains, breaks, stress fractures and other problems that cause “much more increased pain at a much younger age” than she used to see, and span many sports.

Kramer said children are at risk for these injuries because they are still growing and growth plates are shifting. She said she advises these young athletes and their parents to try more variety in sports or cross-conditioning, and stresses the importance of rest. Societal pressures seem to play into the desire for high achievement in sports, often leading to overplay, Kramer said.

“If we could convince people to not specialize in one sport at a young age, it would help a lot,” she said.

For Leo Anderson’s arm injury, the tipping point seemed to be when Leo, a catcher since childhood, started to try out pitching with private lessons, plus his regular team practices, which begin in October and last through July. His dad said rainouts last spring caused more back-to-back games, which he thinks also contributed to his son’s overthrowing.

“Looking back it was pretty obvious,” Bill Anderson said. “As a parent, I’m (now) much more hypersensitive to Leo having a sore arm.”

Anderson said he, along with Leo’s coaches, doctor and physical therapist, is monitoring Leo’s play to make sure the injury is healed and to prevent another overuse injury.

Matzkin, who is on American Academy of Orthopaedic Surgeons board of directors, said education of coaches and parents is necessary to prevent overuse injuries in kids.

The academy teamed up with the American Orthopaedic Society for Sports Medicine this year to begin OneSport Injury campaign, which focuses on just that. The slogan is: “Doctors can treat them. Parents and coaches can prevent them.”

The campaign offers materials geared toward coaches, parents and young athletes, providing prevention tips, statistics on injuries and guidelines for specific sports.

“Sports are beneficial, but playing the same sport more than eight months out of the year can be detrimental,” Matzkin said.

by Kate Thayer Chicago Tribune

New Superfoods You Should Be Eating in 2019

Posted on January 4, 2019 by Train for the Game LI in Motivation, Nutrition, Sports Performance No Comments

If you’re a little bored of relying on quinoa, kale and blueberries to keep your body healthy and full of nutrients, there is a brand-new crop of superfoods making their way to supermarkets and health stores, about to expand your palette and make planning your meals exciting again.

These foods recommended by experts, from veggies and extracts to seeds and oils, are the exciting superfoods you’ll be seeing all over shelves, recipes and, yes, social media in 2019. They are all packed with good-for-you nutrients that help with everything from disease prevention to reduced inflammation.

Seaweed

Seaweed is rich in vitamin A, vitamin C, magnesium, calcium, and zinc, and it’s also high in iodine, which you need for healthy thyroid function and regulates energy levels, mood, and weight. Christy Brissette, RD, a registered dietitian and president of 80 Twenty Nutrition in Chicago, recommends ordering seaweed salad at Japanese restaurants or adding dried seaweed to popcorn, trail mix, soup, roasted veggies, and grain bowls.

Hemp

Not only are hemp hearts and seeds a great source of plant-based protein, they also have an optimal ratio of 3:1 omega-6 and omega-3 fatty acids, making them a great way to fight inflammation throughout the body while building strong muscles and bones.

Brigitte Zeitlin, MPH, RD, a registered dietitian and owner of BZ Nutrition in New York City, recommends keeping a bag of hemp hearts in your refrigerator, because the seeds stay fresh for longer there than when kept in a cabinet. From there, you can add the seeds to salads, avocado toast, oatmeal, stir-fry, and more.

 

Moringa

Moringa is increasing in popularity, and for good reason. In addition to being chock-full of protein, iron, and calcium, some research suggests it might support milk production in new mothers — always consult a doctor before consuming supplements or new foods while lactating.

“Moringa is a great source of vitamin C that will promote a healthy immune system,” Zeitlin told POPSUGAR. “It is also a good source of antioxidants that will help prevent free radicals from causing damage to your cells.”

Tiger Nuts

Tiger nuts aren’t actually nuts, but rather a type of tuber that is high in insoluble fiber, which aids in digestive health. “Tiger nuts also contain enzymes, such as amylases and lipases, that could help with digestion,” Brissette said. “They’re also rich in monounsaturated fats, the same heart-healthy type found in olive oil and avocados. And because they are rich in the amino acid arginine, they could also improve insulin sensitivity and help control blood sugar.”

Chaga Mushrooms

Chaga mushrooms have grown increasingly popular, particularly blended into coffee, like in Four Sigmatic Mushroom Coffee Mix ($12), tea, and other beverage mixes. “These fiber-rich mushrooms are a great source of B vitamins, vitamin D, magnesium, potassium, and antioxidants like selenium, and have anti-inflammatory effects, too,” Zeitlin said. “They have also been linked with lowering cholesterol, boosting heart health, and managing chronic illnesses.”

 

Cassava Flour

The resistant starch found in cassava and cassava flour is a type of fiber that feeds your healthy gut bacteria and helps boost your digestive health while also lowering inflammation, Brissette said. It may also help control blood sugar and help you feel more full after eating, which could help with weight loss.

“This gluten-free flour is gaining popularity Whole30 friendly,” Brissette said. “It’s also nut-free, which is great for people with allergies. Cassava flour has a fine, light texture and neutral flavor so it works well in all kinds of recipes, including muffins and pancakes.”

Maqui Berries

Maqui berries help lower inflammation thanks to antioxidants, such as anthocyanins, ellagic acid, and flavonoids. “There’s some evidence that maqui berries can help with dry eyes and diabetes, and a small research study in people with prediabetes found that macqui berry extract could help lower fasting insulin and glucose levels,” Brissette said. “In another small study, taking maqui berry extract [like Biofinest Maqui Berry Juice Powder ($14)] over 3 months lowered hemoglobin A1C (plasma glucose concentration) and LDL cholesterol (bad cholesterol) while raising good LDL cholesterol.”

Sauerkraut

Like kefir, sauerkraut is rich in probiotics, a type of good bacteria that can improve your immune health, boost your metabolism, and promote digestive health. “Sauerkraut could also be helpful in preventing sickness, thanks to its antibacterial properties,” Brissette said. “Because it’s made from cabbage, sauerkraut is also packed with vitamin C, an antioxidant that supports your immune system, vitamin K for bone health, and fiber, which can help keep you regular and reduce your risk of type 2 diabetes and heart disease.”

Trout

Trout is high in omega-3s,which may help promote heart health by supporting healthy blood pressure and triglyceride levels, Brissette said. “The oily fish is also high in protein and an excellent source of vitamin D and omega-3 fatty acids eicosapentaenoic (EPA) and docosahexaenoic acid (DHA), which you need for a healthy heart, brain, and eyes,” she added.

 

Kefir

Kefir, like Maple Hill Creamery Organic Kefir, Plain ($7), is an excellent source of vitamin B and probiotics, which are bacteria that boost your body’s immune response, production of vitamins and absorption of minerals. “Probiotics also support healthy digestion and can help prevent disease, as well as depression and anxiety,” Brissette said.

 

Pistachio nuts

Dietitians universally agree that pistachio nuts are a great snack choice, as they are full of nutrients such as B vitamins, magnesium, and potassium. They also can ultimately help you lose weight, manage blood sugar levels, and boost your (good) HDL cholesterol. “These nuts are one of the highest in protein and fiber, and they hit the superfood trifecta because they are also a great source of healthy unsaturated fats,” Zeitlin added.

Avocado Oil

Experts often agree that avocado oil is a healthier to cook with than coconut oil, as it has lower levels of saturated fatty acids. “Avocados are a great source of antioxidants that help fight free radicals from causing damage in your body,” Zeitlin said. “They are also loaded in heart-healthy fats that can keep down your cholesterol and combat inflammation throughout your body.”

Turmeric

Turmeric has been heralded by medical experts as a “wonder spice” for its anti-inflammatory benefits in aiding gastrointestinal issues. “Turmeric contains an active compound called curcumin, which aids in inflammation and heart health, and supports immunity,” Kellilyn Fierras, MS, RDN, a registered dietitian in Boston told POPSUGAR. “It also contains fiber, vitamins, minerals, and antioxidants to help promote optimal health.”

Bone Broth

In addition to aiding in digestion and helping to heal gut inflammation, bone broth is known for being high in calcium, magnesium, phosphorous, and collagen, a protein that gives skin its elasticity to look smooth and plump, as well as keeping your joints healthy to prevent arthritis, Zeitlin said.

 

Nut Oils

Nut oils are a great way to switch up your cooking flavors and still get loads of nutrition, Zeitlin said. “Whether you’re using peanut oil, walnut oil, or macadamia nut oil, all of these are a great source of the antioxidant vitamin E and high in heart-healthy omega-3 fatty acids that also work to lower inflammation” 

New Year, New Goals: 10 Tips To Avoid Failure

Posted on January 2, 2019 by Train for the Game LI in Nutrition, Sports Performance No Comments

We all can get wrapped up in setting new resolutions and goals for 2019. That’s fun, until we realize that experts say nearly 90 percent of those optimistically life-altering plans fail. And, that’s never good for our ego. It makes us question ourselves. It makes us want to avoid making future commitments to ourselves. It makes us not just quit our plans to make ourselves better, but it can actually turn us in the wrong direction. The “I want to eat salad for lunch everyday diet,” doesn’t just derail into a simple tuna sandwich and a bag of chips. Our frustration instead leads us to a box of donuts, with a side of fries. So, why try making a fresh start at all?

New research may hold the key.

A study released by the European business school INSEAD reveals some surprising new data that suggests that while goals set too high are bound to fail, setting goals too low can also be similarly bound for failure. In fact, the research shows that when people are tasked with making no change at all, but instead challenged just to maintain the status quo, failure seems almost unavoidable.

What’s that about? It’s apparently just how our brains work. Researchers found that when we set small goals, our minds perceive them as easy to achieve. And, when we do, we feel a sense of reward.

The question then becomes, how big or small should your goal or resolution be? That’s a good question. Here are a few tips to help you decide.

  1. Never shoot for sameness. It makes sense that trying to remain the same can lead to failure, because there is nothing more natural than change. Expect to change. Strive for improvement.
  2.  Make it public. Sharing your goal holds you accountable to achieving that goal. Tell your friends and family. Tell your coworkers. And be vocal about your intentions and progress.
  3. Make it focused. Being a better boss, becoming rich, or losing weight are hard to quantify unless you get focused and specific with your words. Define each step toward your goal and stay focused only on the next step.
  4. Make it scalable. While we can all hope to find a Genie to grant us wishes, the truth about achieving any change is that small actions eventually create large results. Don’t be discouraged by small change. Applaud it. It’s part of your process. Weight is lost pound by pound.
  5. Give it consequences—both good and bad. We all hold ourselves more accountable when consequences are present. If you decide to run a marathon next November, pay your entrance dues now. Don’t wait until you’re marathon-ready because you don’t want to risk losing your registration dues. Set consequences—plan something that stings a little when you fail and celebrates when you succeed.
  6. If you punish, also reward. While many resolutions focus on quitting negative habits, others should focus on adding rewarding habits. For example, it’s great to say you want to quit smoking or quit eating French fries. But, if you quit something negative, add something you enjoy—like spending a few extra hours with a good friend, painting, or reading more thrillers.
  7. Seek support. There are few more powerful things in life than knowing someone is cheering for your success. When you set a goal, seek out a person who will support your decision and be your champion. And, even if you’re not chasing the same goal, become a cheerleader for their goals.
  8. Manage expectations. There’s a reason you didn’t achieve all your goals in the past. You can probably list numerous of them—you got busy, distracted, stressed, and so on. Know that while you’re trying to create change, a lot of your life demands won’t change. You’ll still be just as busy. You’ll still find distractions. And, you need to manage your expectations when setbacks happen. Don’t throw in the towel.
  9. Accept recognition. This might seem like an odd inclusion to this list, but we’ve witnessed a lot of people who have a difficult time accepting praise for their hard work and efforts. Learn to say ‘Thank you’ when someone praises you for your achievement. Cherish the fact that someone is paying attention. Those words might be the motivation you need to get to the next level.
  10. Start doing. Advice can come in many ways. Yes, there are psychological, physiological, and social elements included with any intended change you want to make this year. But, ironically, when you achieve your goal, your friends, family members, and coworkers will summarize your achievements in one simple sentence. They’ll say, “You did it!” So, possibly the best advice we can give anyone is this, “Start doing.”

Change is inevitable. It’s going to happen. And, that means we should all focus on setting goals to make the best changes possible. Best wishes in 2019!

How To Encourage Your Child To Play Multiple Sports

Posted on December 19, 2018 by Train for the Game LI in Performance, Sports Performance, Strength and Conditioning No Comments

There are a bevy of benefits for kids who play multiple sports. These include becoming better overall athletes from engaging in multiple disciplines; learning to be smarter and more creative players; and staying more active and having more fun in athletics. In addition, research shows that the majority of athletes who go on to play college sports come from multi-sport backgrounds.

According to various studies, the benefits of children playing multiple sports far outweigh the disadvantages. For instance, a study from Ohio State University reported that children who specialize and only play one sport early on are more likely to experience physical inactivity as an adult. Another study from Loyola University found that up to 93 percent of athletes who play just one sport are more likely to be injured than those who play several. Furthermore, data also shows that children who specialize in only one sport are more likely to suffer from burnout and lack of enjoyment with that sport over time.

As you can see, there are many benefits to being involved in multiple sports. However, what if your child wants to pick just one to focus on? Here’s a look at how to encourage your children to get involved with multiple sports.

Find Their Passion

When it comes to playing sports at the youth level, the more the merrier. That’s because the more sports your child has the chance to try, the more opportunities he or she has to discover the sport she’s more passionate about and best at. Then, as children grow older and mature, they can decide to stick with one sport.

Participate With Them

Children are impressionable—so if they see you, the parent, passionate about a particular team sport or activity, they’re more likely to try it. Schedule golf lessons with your children, go swimming with them, volunteer to coach a recreational soccer or baseball team, or simply go to the park and shoot hoops with your kids. Not only is this great bonding time, but it can open your child’s eyes to new, fun sporting outlets.

Avoid the Pressure

When your child becomes interested in playing more sports, don’t live vicariously through him or her. Sign your child up for novice leagues, not highly competitive travel leagues, and let him or her get a feel for the game and make mistakes while experimenting with the new sport. Then, at the end of the season, if he or she doesn’t like it and doesn’t wish to continue, support that decision and be proud he or she gave it a shot. Take a low-pressure approach and be glad your child is willing to try new activities.

See What Your Child’s Friends are Doing

Say Billy down the street has started playing hockey and baseball, but your child only wants to play football. Try using friends’ passions as motivation for your child to try new sports—but be careful not to turn this motivation into a peer pressure situation.

Take Them to Games

Chances are, there are college, amateur and/or professional sports teams nearby. Consider taking your child to see a game or two of an unfamiliar sport to pique interest. If your child has fun, chances are he or she will want to give it a try!

As the studies and facts above indicate, playing a variety of sports at an early age opens a child’s doors to many more benefits than disadvantages. As children becomes more mature and grow into their bodies, they can make the decision on whether or not they wants to continue playing multiple sports or focus their time and energy on one—in the meantime, however, the more the merrier.

By Shana Brenner

Shana Brenner is the Marketing Director of CoverSports, an American manufacturer of field covers and protectors, padding, and privacy screens.

12 Simple Ideas on how to Spread Holiday Cheer this holiday season

Posted on December 14, 2018 by Train for the Game LI in Sports Performance No Comments

A popular Christmas song boldly declares, “It’s the most wonderful time of the year.”

Yet, for many this is rarely the case. Some will be celebrating the holidays for the first time without a loved one. Feelings of isolation, loneliness, or betrayal will be multiplied over the coming weeks. Often times unmet expectations of the holiday season mix with the grey and gloom of winter to bring deep levels of depression. And for most people, the hustle and bustle of extra shopping, extra parties, crowded parking lots and check-out lines lead to greater stress than other times of the year.

Yes, indeed, the most wonderful time of the year is too often felt as the most difficult.

But we can change that.

Well, we probably can’t change it for everybody. But we can intentionally spread some holiday cheer this week and make it a little more wonderful for somebody. And if we can brighten one person’s day, maybe their smile can brighten one more.

Plus, given the fact the quickest way to find happiness is to help someone else find theirs, intentionally spreading holiday cheer is the best way to find it ourselves. Consider this list of simple ideas you could complete this week. Most of them cost less than $20 and will take less than 10 minutes.

12 Uniquely Simple Ideas to Spread Some Holiday Cheer

  1. Handwrite a letter.The handwritten letter has become a lost art in our world. During the holiday season, the handwritten letter has been replaced by the mass produced-family-photo-card-purchased-on-Shutterfly. And in a world where handwritten letters have been forgotten, their uniqueness and value increases dramatically. So find yourself 10 minutes, a stamp, and an envelope. Choose an old friend with a current street address and put some of your thoughts of appreciation on paper. You’ll be glad you did. And it will be the best piece of mail your friend receives this holiday season.
  2. FaceTime/Skype an old friend. Technology has entirely changed our lives. In my lifetime alone, the idea of video conferencing with a friend has gone from far-fetched science fiction to cultural norm. Use it to your advantage by connecting face-to-face with an old friend or a friend halfway around the world. It doesn’t need to be too long, just lengthy enough to wish them a happy holiday and maybe compare how much the children have grown.
  3. Buy coffee for a stranger. Next time you roll through the drive-thru of your local coffee shop, offer to pay for yourself and the person behind you (if they have already ordered, the cashier should have their bill handy). Or better yet,  leave a $20 bill with the cashier after you pay and ask him/her to pay for the following customers until the $20 runs out. Either way, coupled with their favorite beverage, this pleasant surprise is guaranteed to brighten someone’s day.
  4. Smile and joke with your next cashier.The hustle and bustle and stress-filled shopping days leading up to Christmas results in plenty of customer-frustration. Parking lots are crowded, shelves are empty, aisles are full, and check-out lines are long. During these days in retail, even the simplest of smiles from a customer is too rare and fleeting. Next time you reach the front of the check-out line, make the most of your interaction by smiling, engaging, and flashing a little humor.
  5. Leave a nice tip.Rare is the waiter or waitress getting wealthy at their job serving food to patrons. Most of the servers I know are working the shift just trying to make the ends meet for themselves and their family. An extra $20 added to their nightly tip will certainly bring some extra holiday cheer—especially during a busy time of the year when they’d rather be home with their family.
  6. Buy movie tickets for a family in your neighborhood.Know somebody on your block who has fallen into some difficult financial times? How ’bout putting some movie gift cards in an envelope and leaving it on their doorstep? Time with family is always good. And some holiday entertainment may be just the distraction they need to experience a little extra cheer.
  7. Ask your religious friend about the story behind the season. Christians, Buddhists, Jews, Muslims, and other religions all celebrate important dates and remembrances during the month of December. The next time you are at a holiday party, ask your spiritual friend the story behind their religion’s celebration. Almost certainly, their eyes will light up that somebody expressed interest in something so important to them. And whether you choose to believe the story or not, you will become better informed about another culture’s understanding of the season. Win-win.
  8. Invite someone over for dinner.For any number of reasons, there are many people alone during the holidays. If you know someone alone this season, open your house to them for a meal. Rather than infringing on your holiday traditions, it may just become one of your favorites.
  9. Send a gift of food/coffee.There are countless inexpensive, clutter-free gift ideas that can be shipped nearly anywhere in the world. With minimal expense and just a few mouse clicks, you can easily send an edible gift to show someone your appreciation for them.
  10. Shovel your neighbor’s driveway. Granted, with the prevalence of snowblowers nowadays, this early morning surprise may be a little less appreciated than in years past. But if you can bring a little cheer to your neighbor’s face on a cold, snowy morning during the holiday season, your good deed will not go unnoticed—and will likely get mentioned by the recipient as soon as they arrive at work. And when it does, it will sound something like this, “You’ll never guess what my neighbor did for me this morning…”
  11. Bring in a warm breakfast for your office. Doughnuts are great. I mean, everybody loves the guy who brings in doughnuts. But to take it even one step further this holiday season, bring in something warm for your officemates to eat. If the timing is right, you can bring in something homemade.
  12. Go ahead, sing along. Whether in your car, in the office, or in the store, you know the songs. They get played every year. And quite frankly, some of them are pretty darn catchy. So go ahead, sing along when you get the chance. It’ll brighten your mood and almost certainly the mood of the person next to you as well. Even if singing isn’t your strongest talent, you can always hum along. Remember, cheerfulness is contagious.

We probably can’t change the entire world with these simple ideas. But we can still intentionally seek to add life and cheer to the people around us. And as a result, make this season a little more wonderful.

Healthy Gift Ideas

Posted on December 4, 2018 by Train for the Game LI in Motivation No Comments

Since wellness can take so many forms, there’s no shortage of healthy gift ideas out there to speak to the wellness-obsessed person in your life.

These gifts will help bring some much-needed balance to the hectic holiday season, making it easier for your loved ones to put themselves—and their well-being—first. Goodies like a vibrating foam roller, muscle soak bath salts, and recovery sleepwear pants will have them feeling healthy, restored, and energized to tackle their New Year’s goals.

Somneo Sleep and Wake-Up Light

In a stressful year, what better gift is there than that of peacefully awakening to the sound of song birds? Early a.m. wake-ups aren’t nearly as bad with this alarm clock that simulates the sunrise to gently wake you up. It even has a nighttime mode that simulates the sunset to gently lull whomever is on your gift list to sleep. Take that daylight savings.

Charge Vibe Foam Roller

Foam rolling is a killer way to unwind after a tough workout (or even just a day of carrying the weight of the world on your shoulders). Translation: your friend who runs half marathons or cousin with a stressful job will love it. For newbies, this vibrating roller cuts down on the feeling of pain while speeding muscle recovery.

Classpass Giftcard

Whether she hasn’t given ClassPass a go yet, or is a devotee of the app, a gift card is the perfect way to help her get a jump on her 2019 wellness goals.

Leaf Chakra

For the person on your list whose New Year’s resolution is perennially to “finally take up meditating,” the Leaf Chakra might be the edge they need. Chakra tracks your meditation sessions by measuring breath and movement like a fitness tracker tracks your steps and heart rate—except unlike a fitness tracker, it’s actually really pretty to wear.

Reusable Stainless Steel Straws

 

A colorful pack of stainless steel straws will easily replace plastic ones, so they can keep on sippin’ while cutting back on excess waste.

Under Armour Athlete Recovery Sleepwear Pants, $65

These sleep joggers are made of super soft, sweat-wicking fabric, so even the sweaty sleepers among us will stay comfy and cool.

Buy it: $65, underarmour.com

Way Of Will Muscle Soak Bath Salts, $39

Made with black pepper essential oil and Himalayan salt, this bath soak will help them relax after a stressful day or grueling workout.

Buy it: $30, anthropologie.com

 

Back To The Roots Kitchen Herb Garden, $28

Healthy cooking mavens can grow their own herbs right at home with this cute mason jar kit.

Buy it: $28, backtotheroots.com

 

Stack 52 Fitness Dice Box Set

amazon.com

$65.97

$37.97 (42% off)

These dice make it possible to ditch the equipment and conquer bodyweight exercises, no matter where you are. It’s a great stocking stuffer for the friend who lives at the gym, and the best part is the element of randomization to alleviate any negative impact that muscle memory naturally has on gains.  

 

 

New Safe Sport Act Applies to Most Amateur Sports Organizations

Posted on November 18, 2018 by Train for the Game LI in Sports Performance No Comments

Requirements for Child Abuse Prevention Reporting, Training and Policies

President Trump signed the federal Protecting Young Victims from Sexual Abuse and Safe Sport Authorization Act of 2017 into law in February 2018. Many believe that this act primarily applies to National Governing Bodies (NGBs) such as U.S. Gymnastics, Paralympic Organizations and their member organizations. However, it also directly or indirectly applies to all amateur youth sports organizations.

This article will concentrate on the impact and ramifications of mandatory reporting, training, and prevention policies to non-NGB amateur sports organizations, which will be referred to as “Non-NGB sports organizations.”

Why the Safe Sport Act will be effective

This legislation was designed to have a broad-based impact on actually protecting our youth. The same is not true of initiatives that concentrate solely or primarily on criminal background checks. That’s because only about 5% of sex abusers even have a criminal background that could be detected.

Criminal background checks are a must as a level of minimum due diligence. But they don’t impact the other 95% of the sex abusers who don’t have a criminal record. Furthermore, the Safe Sport Act also applies to all forms of child abuse, including physical and emotional abuse.

Which non-NGB sport organizations are required to comply?

Non-NGB sports organizations include those teams, leagues, camps, sports facilities, tournament hosts, churches, and schools that participate in interstate or international amateur athletic competitions, and whose membership includes any adult who is in regular contact with an amateur athlete who is a minor.

The reach of the federal act is limited to organizations that are engaged in interstate or international commerce or activities. Interstate competition refers to sports organizations that travel across state lines to compete. But even those that do not travel across state lines are indirectly impacted by the act because it sets a new standard of care that will likely apply to all organizations. Most states will also move to pass state-specific legislation that directly applies to sports organizations that do not cross state lines.

What Is directly required of non-NGB sports organizations under the Safe Sport Act?

Mandatory Reporting

“The term ‘covered individual’ under the Safe Sport Act means an adult who is … authorized by an amateur youth sports organization that participates in interstate or international amateur athletic competitions to interact with a minor or amateur athlete at an amateur sport organization facility or at an event (including travel, lodging, practice, competition, and health or medical treatment) sanctioned by an amateur sports organization.”

Participating adults are required to report suspicions of child abuse including sex abuse, as soon as possible (within a 24-hour period) to the appropriate law enforcement agencies, as determined by state or federal law.

Each state has a separate law relating to mandatory reporting of child abuse and neglect. Some states require every adult to report suspicions of abuse and neglect. Others only require certain adults to report under certain circumstances.

The Safe Sport Act provides a limitation of liability provision that protects the sports entity and any officer, employee, agent, or member who reports suspicions of abuse. They are protected against civil actions for defamation, slander, and libel arising from the execution of their functions under the Act. In addition, the Act prohibits retaliation by the amateur sports organization against the reporting individual.

Mandatory Prevention Training

Non-NGB sports organizations must “offer and provide consistent training to all adult members who are in regular contact with amateur athletes who are minors, and subject to parental consent, to members who are minors regarding prevention and reporting of child abuse…”

It is important to note that the type of training contemplated under the Act is not merely to identify those who may already have been victimized by abuse by a list of indicators. Instead it is to learn how to prevent sexual abuse from occurring. In other words, the training must be proactive rather than reactive.

The most essential part of proactive training is to learn the process of sexual grooming of both minor victims and parents. Grooming is the process by which predators gain access to vulnerable youth, gradually introduce sexual interaction, and then keep the child silent.

The key to preventing the grooming process is to train all participating adults in a sports organization on understanding how it works, identifying when it is occurring, and taking appropriate action.

Mandatory Prevention Policies

The Safe Sport Act requires sports organizations to establish reasonable procedures to limit one-on-one interactions between an adult and an amateur athlete who is a minor… without being in an observable and interruptible distance from another adult.

The Safe Sport Act has been criticized for not requiring other prevention procedures for non-NGB sports organizations. However, in addition to limiting one-on-one interactions, a well-written child abuse/molestation risk management program will incorporate other more specific prevention policies such as:

  • Requiring the presence of more than one adult at every activity
  • Having a take-home/pick-up policy to prevent one-on-one situations with a child who was not picked up by parents after practice
  • Defining appropriate touching of a child
  • Avoiding socialization with participants outside of sponsored activities
  • Avoiding overnight sleepover social functions.

Indirect application of the Safe Sport Act to non-NGB sports associations

The emphasis of this article keys in on the less stringent requirements of mandatory reporting, prevention training, and prevention policies that directly apply to non-NGB sports organizations.

However, there are many more stringent requirements for NGBs and Paralympic sports organizations and their members that don’t directly apply to non-NGB sports organizations. The Safe Sport Act requires NGBs and Paralympic organizations to work with the U.S. Center for Safe Sport. The USCSS exercises jurisdiction over NGBs with regard to safeguarding amateur athletes against abuse. This includes further training, oversight policies, and procedures to prevent all forms of child abuse. Child abuse is a much broader topic than just sex abuse and also includes emotional and physical abuse.

The additional polices required of NGBs through their association with U.S Center for Safe Sports include:

  • Mandatory reporting to the U.S. Center for Safe Sports
  • Mechanism for reporting
  • Procedures to prohibit retaliation
  • Oversight procedures, such as regular and random audits conducted by subject matter specialists to ensure that policies are being correctly followed.

It could be argued that these additional, more stringent requirements for NGBs and Paralympic organizations have set a standard of care that could apply to all sports organizations.

What if an amateur sports organization fails to comply and does not meet the standard of care?

Quite simply, failure to comply with a federal statute meant to protect the public safety is negligence per se and an easy win for the claimant. Under the Act, the claimant may bring a civil lawsuit in U.S. District Court. They can recover actual damages or liquidated damages in the amount of $150,000 and the costs of the action including reasonable attorney’s fees. The court may also allow punitive damages.

Insurance carriers offering coverage for sex abuse / molestation may demand compliance with the Safe Sport Act as an underwriting requirement as a pre-condition of coverage.

Recommendation for compliance with the Safe Sport Act:

  1. Your sports organization should have a written child abuse risk management plan that satisfies the mandatory reporting, education, and prevention policies.
  2. Distribute the plan via paper or electronic format on an annual basis to all participating adults who are in regular contact with minor amateur athletes. Be able to obtain their written acknowledgment that they have received and completed the training.Document compliance with 1 and 2 above so that it can be introduced into evidence in the event of an allegation covered by the Safe Sport Act.
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