Category: Sports

A Beginners Guide to the 3-Day Split

If you’re an athlete at school, you’ll want to make sure you work out regularly to improve your performance on the field. But if you’ve never tried working out at a gym before, what do you do? Using free weights is a great way to get started. With the right plan, anyone can work out with free weights easily and get the results they want. There is no better way to begin your workout journey than by utilizing the 3-day split. Here is a beginner’s guide to this program with a sample workout plan.

Day 1

Day 1 will involve targeting the chest, shoulders, and triceps. The way you become stronger is to begin strengthening in the upper muscles you use most. After warming up with some jumping jacks or other light aerobics, begin with triceps. Beginning with triceps will allow you to warm up this muscle area for when shoulders come into play. You may work out your triceps with the following workouts: tricep pull-downs, overhead-tricep extensions, and triceps kickbacks, to name a few. Let’s move onto shoulders now. When you work out your shoulders, you must always make sure to target the three parts of the shoulder. This includes the anterior head, middle, and postural head. Lastly, you need to hit your chest. Fortunately, there are a variety of chest workouts you can perform to increase strength. You can also do some alternatives to increase chest mass. However, many of these will require heavier weights, and thus you need to be confident in your ability to handle the extra intensity.

Day 2

Day 2 will consist of targeting the back, biceps, abs, and overall core. These groups are crucial to not only having a pain-free body but also to help you perform the other workouts on this list. Back workouts should target the different areas of your back, including the lats, rhomboid, and trapezius muscles. The same should be done for biceps as they also consist of different muscle groups. Lastly, ab or core workouts must be done in a manner in which you are able to not only maintain proper form but also have enough challenge to it. This will allow you to strengthen it, which then provides you with additional endurance for when you want to increase the weight on other workouts.

Day 3

Your last day of this cycle should consist of a leg workout. The best way to approach this day is to make sure that your form is good. You may begin by doing squats without any resistance or weights. This can help you determine your best stance as well as practice on your overall form. You may utilize workouts such as squats, deadlifts, and walking lunges, to name a few.

Starting a gym workout for the first time can be a daunting challenge. However, by utilizing and implementing the three day split you too can start to begin to see real results that not only will improve your overall figure but your inner health as well.

If you liked this article, try reading this one: 3 Good Health Habits to Make While You’re Still Young

3 Things to Do the Week Before a Sports Tournament

All of your training and hard work has been for this one big athletic competition. In the week before the event, you want to be sure that your body and your mind are sufficiently prepared for the challenge ahead. Here are three things to do the week before a sports tournament in order to deliver the most success.

teen sports tournament

Don’t Wear Yourself Out

Although it may be tempting to keep pushing your body, it is important to be mindful that you do not over train. The week before the tournament should be devoted to rest and relax. While it is a good idea to do light exercise to keep your muscles fresh, you also do not want to wear yourself out. Fatigue Science suggests that knowing that you might be too nervous or excited to sleep soundly the night before the tournament, it is a good idea to bank some sleep leading up to the event. Be sure to turn off the television, smartphone, and all electronic devices so that your rest is not interrupted.

Make a Plan

Competitive Edge recommends to put your mind at ease before the tournament by making a plan and learning how to keep focus. If you are traveling for your tournament, be sure to make a packing list and doublecheck it so that you do not inadvertently leave something important behind. It is also a good idea to plan your meals in the days leading up to the event so that you are sure that your body has what it needs to perform. Take care to ensure that you also have adequate hydration levels by nourishing your body with water.

Take Your Vitamins

In addition to getting the recommended amount of protein and carbohydrates, it is also vital to nourish your body with vitamins. ASEA explains that cellular health is at the foundation of overall health and wellness, so targeting cellular health with your dietary supplements should be a priority. Months of hard training can deplete the body and put it at risk of contracting illnesses. Supplements such as zinc and vitamin C can help to boost the body’s immune system and keep it functioning at optimal performance levels.

You will head into your tournament with high confidence if you have taken the time to adequately prepare your body for the rigors ahead. Be kind to yourself in the week prior by taking in the nutrients, hydration, and rest that you need to be the best.

Read these other interesting articles on similar subjects!

Youth on Course “100 Hole Hike” makes budget golf available for young people

budget golf youth on course

Youth on Course — the non-profit providing young people with subsidized budget golf rounds, college scholarships, caddie programs and paid internships – has organized challengers from six states and the District of Columbia to participate in its 3rd Annual “100 Hole Hike” to raise funds for its nationwide program.

On Monday Sept. 10, supporters from Georgia, Missouri, Minnesota, California, Pennsylvania, Utah and Washington, D.C. will aim to complete more than five rounds of golf in one day, securing donations for every completed hole. Contributions in 2018 have already doubled last year’s total, eclipsing $200,000 two weeks before the event.

“With each dollar raised, Youth on Course continues to help remove the cost barrier for young people to play golf,” says Youth on Course Executive Director Adam Heieck. “The outpouring of support means providing further access to opportunities for junior players.”

Born in Northern California, Youth on Course helps fund budget golf rounds for members to increase affordability and accessibility to the game. The organization has grown its presence to 26 states and reaches more than 40,000 kids ages 6-17 who can play at partner facilities for just $5.

Fundraising for the 2017 Hundred Hole Hike resulted in Youth on Course securing $91,506 to support its goal of providing affordable golf for all members. To support the “hikers” and Youth on Course, backers can pledge any amount per hole to any participant.

Follow Youth on Course via Twitter and Instagram (@yocgolf) using the hashtag #YOCH3 for the latest information about the event and real-time updates.

In addition to subsidized rounds, the organization also facilitates college scholarships, paid internships and a caddie program. Since the inception of the scholarship program in 2008, Youth on Course has awarded 222 students with scholarships totaling more than $1.4 million in financial support. The current Youth on Course scholarship retention rate is ninety-eight percent, with 53 students already graduated. | Facebook | Instagram | LinkedIn | Twitter | YouTube

Fittest Teen on Earth: 14-year-old Olivia Sulek Becomes the Youngest CrossFit Games Winner in History

14-year-old Olivia Sulek just became the youngest Reebok CrossFit Games winner in history, here is what she had to say about her accomplishment:

“To call myself the fittest teen on earth still hasn’t sunk in. This past week has definitely had its ups and downs, but I wouldn’t trade the result for anything else. If anyone asked me one year ago if I thought I could even qualify for the Games I would’ve thought they were crazy. To win the Games, I never would’ve imagined in a million years.”

From the press release:

Today, Renaissance Periodization ( – diets and training backed by science – is thrilled to announce that three of their athletes were named “Fittest on Earth” at this year’s 2018 Reebok CrossFit Games with others topping the podium and leaderboards.

Making headlines as the youngest CrossFit Games winner in history was Renaissance Periodization athlete, 14-year-old Olivia Sulek, of Ohio who won the Girl’s 14-15 year-old category after taking a commanding 86 point lead in the final afternoon of the Games.

“Olivia is a very committed athlete so when we realized that her diet could be better preparing for the Games, she was all over it,” added Nicolas Simpson, Sulek’s coach and Owner of ESF CrossFit. “I had previous success with Renaissance Periodization helping me prepare for regionals so working with them was a no-brainer.”

In the team competition, “Fittest Man in History” Rich Froning along with Lindy Barber on Team CrossFit Mayhem Freedom won the Games for the third time in four years. Prior to this, Froning was named “Fittest Man on Earth” four times. Also topping the leaderboard at this year’s Games, was Renaissance Periodization athlete Annie Thorisdottir who placed fifth this year after becoming the first female to win the CrossFit Games twice in addition Renaissance Periodization athletes and Fittest American Female Kari Pierce who placed sixth.

“We’re incredibly excited to see three Renaissance Periodization athletes top the podium at the 2018 CrossFit Games,” commented Renaissance Periodization Founder, Nick Shaw. “Their relentless work ethic and determination have paid off in a big way and we’re happy to have played a role in helping these incredible athletes reach the pinnacle in their respective sport.”

Renaissance Periodization was founded in 2012 with the understanding that science is the surest path to the truth, and in this field, to results. Their approach is the rigorous application of scientific principles to nutrition and training and was built on a foundation of peer-reviewed literature and experimentally confirmed theory. Renaissance Periodization boasts the most qualified staff in the industry of 20+ experts including a practicing medical doctor, 17 PhDs and five Registered Dietitians along with U.S. Olympic Sports Nutrition Consultant, Dr. Mike Israetel. Since 2012, Renaissance Periodization has helped hundreds of thousands of clients worldwide, ranging from world champion athletes to everyday men and women looking to get in better shape.

To date, Renaissance Periodization and their team of professionals are the official dietitians for Team USA Weightlifting and USA Powerlifting. For more information on Renaissance Periodization, visit

Why Play Ping Pong?

Ping Pong, or table tennis as it is often called, is a game which is loved by many. This is an easy to play game and a sport which offers many benefits. This is the second largest sport in the world. It is also known as life-time sport since it can be played for life, even when old. So get started now so you can beat your fellow senior citizens when you turn 90 haha.

Let’s have a glance at some reasons why you should play ping pong.


Ping Pong is a sport which can be played anywhere. It can be played at home, in community centers and also in schools. It helps in developing a great bond of friendship – whether it is between family members, friends, or new people. People who play the game are known to socialize much better. When kids learn to play the game, they bond in a better way with their friends and members.

Physical Development

Ping pong is one great way of staying in shape. It helps in improving hand-eye coordination. Studies have revealed that a game of table tennis helps in strengthening bones, develops muscles and strengthens the body. The game is about repetitive and also multidirectional movements, so helps in building flexibility and agility.

Great for the Brain

Ping pong helps in improving motor functions. It builds energy and helps in long-term memory functions. Table tennis is one game which helps in improving the functioning of your brain the more you play.  


Ping pong is is quite cheap. You do not have to buy a lot of equipment or gear to play the game. It can be played anywhere with a ping pong paddle, a ball and a table. You bareley even need a net. Thus, you can start off quickly without making a major investment.


Though you may not become a master at once, you can learn to play the game in about 10 seconds. This is one game which can be easily played by all – irrespective of gender, age and size. The rules are simple. Teens can start playing from an early age and can master the sport by the time they are adults.

 Great Exercise

Young people often do not feel motivated to exercise and it gets really difficult to get in a workout. If you start playing ping pong from an early stage, it works as a great exercise. You start losing extra fat. The body gets flexible and you will start moving towards fitness. Yes, optimistic studies depicted that ping pong is not only sport is entertaining and addictive, but also the best way to burn calories. Experts revealed that a high-speed game of table tennis can burn 270 calories in a 150 pound person and even also improve your concentration and reflexes. Also, it assists your cardiovascular and improves your overall fitness level. So, simply try this body fat percentage calculator to calculate your body fat % according to different formulas that are U.S Army, U.S Navy, U.S Marine Corps, & YMCA.

Author:  Lisa J. Richie has spent a lot of time researching about Ping Pong. She helps people with her tips, suggestions and advice related to the game. You can find all her articles in Gosports reviews. This is the place to find the best ping pong equipment, according to Lisa.

How to Organize Your Gear Before Boarding the Boat

Organization is the key to become successful in anything, even something as simple as packing for a fishing trip can be made better by good organization. It might be tempting to throw a few things into your tackle box right before you head out of the door, but take a few minutes, or maybe the day before to properly prepare yourself for the trip. What you keep within your tackle box is up to you, and there is not a set list as to what needs to be in your tackle box at all times. However, we do recommend a few things to guide you on your way to a highly successful fishing trip.


One of the most important things you should know before packing is how long you will be gone and what type of fish you will be fishing for. Knowing these two things will affect the amount of gear you pack, and the type of gear required. Maybe you’ll be saltwater fishing, ice fishing, or simply fly-fishing. Look up the location and weather and prepare your outfit, type of boots, and coat. After arriving you’ll probably be carrying your gear and tackle box with you so be sure it is lightweight and able to be moved easily.

The Gear

Excess is not always a good thing, especially when packing, but you should have an excess of a few things. Be sure your fishing rods are working and that you have the right ones for the job. Bring the right kinds of baits, but don’t overstuff your box with types you won’t need during the trip.

A Small Wallet

When you are fishing on a boat all day long, you want to keep things light and easygoing. Having a bulky wallet in your pockets can be tiring and carrying around a huge jacket or case full of personal items can get annoying. A light wallet that keeps all your necessary belongings, cards, fishing license, ID and money compact and small will help you focus on fishing and remain comfortable.

Fishing Line

You never want to run out of fishing line, which is why we recommend packing extra. Remember the part where we talked about knowing what you will be fishing for? That is important here, as it will impact the type of line that you pack. Getting a specific subscription tackle box for your preferred fishing style can help to keep you stocked each time you go out on the water.


Although you will have a clue as to what type of fish you will be fishing for, it is best to pack a few different types of hook. This small addition to your tackle box will impact your options should anything change during your trip.


Now that you have properly prepared and gathered the right gear for your fishing trip, consider how you will arrange everything for maximum space. Extra space will allow you to pack extra snacks or an extra beer or two. However, do not try too hard to become an expert in packing. Remember that fishing is supposed to be all fun!

This is the Fittest Teenager in the World (and she’s homeschooled)!

There are a lot of things you can do to get and stay in shape, from running to P90X to martial arts to soccer. One teen has raised the bar on fitness recently through the sport of CrossFit, where she was just dubbed the “Fittest Teenager in the World” in her age bracket for the second year in a row!

Kaela Stephano has been doing CrossFit for about 3 years and Olympic weightlifting for 1 year. In July of 2016, Kaela competed at the 2016 Reebok CrossFit Games in the 14-15 year old category, and was crowned in 1st place – making her the fittest 14/15 year old on earth! In addition, Kaela competed at Youth Nationals for weightlifting in June of 2016 in the 58 kilogram weight class in the 16-17 year old category and won 1st place overall. Earlier last year, she also competed in Wodapalooza Miami 2016 in January and took 3rd place in the 13-15 year old category.

Earlier this month, Kaela returned to the Reebok CrossFit Games where she took First Place again! Here is a list of her achievements so far:

2017 Reebok CrossFit Games, 1st place, “fittest 16/17 year old girl on earth”
2016 Reebok CrossFit Games, 1st place, “fittest 14/15 year old girl on earth”
2016 National Youth Weightlifting Champion, 1st place, 58 kg 16/17 year old girls
2016 CrossFit Open, 8th place in the world, 14/15 year old girls
2016 Wodapolooza Miami CrossFit Fitness Festival, 3rd place, 1-15 year old girls
2016 Junior National weightlifting, 5th place, 58 kg 16/19 year old girls

With obesity still a crisis in the United States, we reached out to Ms. Stephano for some tips. Hopefully this motivates to get off your phone for a while and break a sweat today!

Hi Kaela, nice to e-meet you! First of all, tell us a little about yourself…

First of all I just wanted to thank you for reaching out to me. It means so much to me! My name is Kaela Stephano, I am 16 years old and I am the fittest 16-17 year old girl on earth.

So…you were dubbed “fittest 14-15 year old girl on earth” after winning the 2016 Reebok Crossfit Games….and you just took first place AGAIN about a week ago in the 16-17 year old category, right? Congrats! What was the best part of the experience at this year’s games?

My favorite moment of the Crossfit games this year was crossing the finish line on the final event and realizing that I had just won.

At what age did you start training?

I started crossfit in January of 2014 when I was 13 years old.

Tell us about your training regimen—as far as how many days per week and what a typical training day looks like.

I train 6 days a week 2 times a day for around 6 hours.

Did anyone ever discourage you or tell you that this sport is not for girls?

When I first started crossfit, the trainers at my old gym didn’t believe in me and they didn’t encourage me. However, after switching to Crossfit Hype I have found life-long training partners and friends who encourage me, cheer me on, and believe in me.

Have you even been bullied? If so, what did you do to handle it?

Since I have been homeschooled my entire life, I have never been bullied.

What is your personal favorite exercise?

My favorite exercise is handstand push-ups, strict or kipping.

Tell us about your diet…what do you generally eat and what do you absolutely avoid?

I eat lean meats, lots of vegetables, fruits, nuts, complex carbs, such as Explore Cuisine pastas, oats, rice and sweet potatoes. I try to stay away from anything unhealthy. I also weigh and measure everything I eat and track it on myfitnesspal to make sure I hit my calorie, protein, fat, and carbohydrate goals for the day. Explore Cuisine pasta helps me to meet my protein goals for each day as it is loaded with plant based protein and fiber and low in fat and carbohydrates.

Crossfit and weightlifting are tough sports…what keeps you going and motivated?

I am motivated by my desire to be the best and to glorify God.

Give me your Top 5 Tips for teens to get into shape.

  1. Work hard
  2. Eat healthy
  3. Believe in yourself
  4. Make exercise a priority and a part of your daily routine
  5. Get a workout/accountability partner

Who are your role models in general…who do you really look up to and why?

I don’t have any specific role models, but I look up to all of the Crossfit Games athletes and to some Olympic weightlifting athletes.

Where would you like your training to take you in the future…that is to say what are your goals?

My goals for the future are to win the Crossfit games as an individual female and to go to the Olympics as a weightlifter in 2020.

Best experience as an athlete thus far?

The best experiences I have had as an athlete have been winning the Crossfit Games 2 times in a row and being able to travel nationally and internationally for weightlifting representing Team USA.

And the worst?

The worst experience I have had as an athlete has been the mental aspect of training. I struggle with being in my head and telling myself that I am not good enough.

Tell us something people would be surprised to know about you.

Something that often surprises people is the fact that I never did gymnastics and that I was a dancer for 13 years of my life.

Biggest pet peeve?

My biggest pet peeve is a lack of order. I love planning, having a schedule, and being organized.

Any causes you are passionate about?

I am passionate about glorifying God with my life.

What’s coming up next for you?

In October, I will be traveling to Colombia for the Pan American Championships for weightlifting with Team USA.

Where can people connect with you on social media?

Follow me on Instagram @Kaelastephano

Could we please get a quick selfie?

So You Want to Ride a Motorcycle? What Teens Should Know

You’re a teen who wants a motorcycle license. How cool! It’s entirely possible for you to get your license, but first you should be aware of the fees, law,  and safety procedures involved in riding a motorcycle. Knowing what to expect can keep you safe and prevent surprise expenses from throwing you off your goal. Here are some things to keep in mind.

Classes Save Lives

According to Esurance, 90% of motorcycle accidents involve drivers who never took a motorcycle safety class. While taking a class doesn’t guarantee you’ll never be in a crash, or that other drivers will be safe, it can provide you with the knowledge that can keep you safe as possible. If you’re a minor, you may be required to take these classes. Taking safety courses has another bonus: you can save money on your insurance!

Crashes Are More Dangerous Than Car Crashes

You’re 35 times as likely to die from a motorcycle crash than a car accident. We’re not trying to scare anyone away from enjoying riding a motorcycle, but it’s the truth. You can seriously mitigate this risk by being knowledgeable and safe, which includes wearing a helmet at all times. Oh yeah, and take a class like we just mentioned : )

And Speed is a Factor

Super sport and sport motorcycles are popular because they’re sporty and speedy, but they’re also the type you’re most likely to crash on because of their light frames. It’s best to practice and own a motorcycle that’s more beginner-friendly until you’re more experienced.

But Protective Clothing Helps

If you’ve ever looked at a biker covered in leather on a hot summer day, you might have wondered “Why?”. While the thick layers might seem warm, they also add protection should you get into an accident. That gear might be the only thing that comes between you and the asphalt. At the very least, you should wear boots that go over your ankles, shatter-proof goggles, and gloves.

Not All Helmets Are the Same

Some helmets are more form than function. They’re small and light and don’t offer as much protection as helmets that are approved by the DOT. You’re only required to wear a helmet in 19 states, but you’re 40% more likely to die from a head injury if you don’t wear one, so you definitely don’t want to skimp here!

Owning a motorcycle seems fun, but it might be more dangerous than you realize. Knowing the rules and safety measures can prevent tragedy, but it’s also important to remember to ride safe and have fun.

Josh Hutcherson’s “Straight But Not Narrow ” 3-on-3 Basketball Game – Field Report

Special Report By: Hayley Grimshaw (all pics courtesy Hayley)
Anti-bullying teen advocate for TRUCE: promoting cyber-kindness

What does a basketball game have in common with “The Hunger Games”?

The answer: Josh Hutcherson!

Hayley & Josh

The popular movie star of “Journey to the Center of the Earth”, “Zathura” and, of course, as Peeta Mellark in ‘The Hunger Games” played in a Nike 3-on-3 celebrity basketball game in LA on August 8th, 2014 to raise money and awareness for Straight But Not Narrow. SBNN’s anti-bullying mission is to encourage straight people to support gay people

Why basketball? Being from Kentucky, Hutcherson is a huge University of Kentucky fan. He plays in an entertainment league team and finds it’s a fun way to raise awareness and money for a good cause.

At the event, Josh said he fully believes in “standing up for people no matter [their] race, religion or sexual orientation”. And to ultimately say, “What does it matter?”

SBNN has now evolved into a full-fledged charity with merchandise and events to promote acceptance. Event organizers Heather Wilk and Andre Pochon, and their company Cause Creative Marketing, also work to further promote SBNN.

There were about 300 people who came to support SBNN and meet Hutcherson. While waiting in the “meet and greet” line, people of all ages talked to one another about why they were there. Mostly to see Josh, but everyone also agreed SBNN is a good cause. We all may have started as fans of Hutcherson’s, but we all became our own village in support of SBNN.

When people met Hutcherson, there were different degrees of reaction: most screeched, some just giggled, and others actually cried(!) — but all seemed to agree that he is a super nice, cute and talented actor. He really listened and made eye-contact with his fans, and kindly posed for pictures.

This reporter, Hayley Grimshaw, co-founder of TRUCE, a cyber-kindness cause in Marin Co,  took the opportunity to spread the word of our cause.

The idea for TRUCE came from teen suicide tragedies in Marin County two years ago and the possibility that cyber-bullying was a factor. TRUCE stands for: Tolerance, Respect, Understanding, Compassion and Empathy. In fact, it was launched on John Lennon’s birthday (10/9/10) and, as a show of respect to his iconic “Give Peace a Chance,” uses a peace sign in its logo.

truce peace

As Peeta calls for in “Mockingjay”, (book 3 of  “The Hunger Games”): “Cease-fire”.

Upon being introduced to the TRUCE idea, Josh told Hayley, “Right on! We need more people like you!”

Both SBNN and Truce share similar goals:  To reach out to teens across the country and spread the word about the importance of acceptance.

Whats next for TRUCE: outreach to more teens and share thumb rings, in hopes they will remind teens to not send mean texts. Plus, more social networking outreach and supporting SBNN, other Gay/Straight Alliances, non-bullying, and other positive causes.

Feel free to ‘Like” both causes on Facebook: