http://warrenacademy.info/blog/ Latest Blogs http://warrenacademy.info/RHONDA64119/blog/truman-bowl-champs/ Just need to give my son Justin and his Blue Jay team a proper about out ! They won their Truman Bowl Championship in Kansas City ! Way to go boys !! Just need to give my son Justin and his Blue Jay team a proper about out ! They won their Truman Bowl Championship in Kansas City ! Way to go boys !! http://warrenacademy.info/RHONDA64119/blog/truman-bowl-champs/ Tue, 27 Nov 2012 16:45:23 +0000 RHONDA PARK http://warrenacademy.info/healthcoaching/blog/muscle-vs-fat/ There is always a minconception related to the weight of muscle and fat so here is a hint...
What weighs more, one p...]]> There is always a minconception related to the weight of muscle and fat so here is a hint...
What weighs more, one pound of chicken, or one pound of steak?
Answer: pound for pound chicken and steak are the same. MUSCLE and FAT are also equal.

In size, which is bigger, muscle or fat?
Volume wise, FAT takes up more space than MUSCLE.
Fat takes up 20% more space than Muscle does.
In order to burn 1 pound of fat, you must expend 3,500 calories.

As athletes, house wives, dads, weight lifters, elderly, sedentary people it is important for everyone to understand the importance of building and maintaining lean muscle mass AND reducing body fat.

So to understand the benefits of lean muscle mass we must also understand the risks of carrying exess body fat.
Having a large amount of belly fat increases your risk of:
• Heart disease
• Stroke
• Some types of cancer
• Type 2 diabetes
• Insulin resistance
• High triglycerides
• Low levels of high-density lipoprotein (HDL), or "good," cholesterol
• Metabolic syndrome
• Sleep apnea

More than 100,000 cancers in the US each year are linked to excess body fat
The estimates show that excess body fat is linked to
49% of endometrial cancers (20,700 cases per year)
35% of esophageal cancers (5,800 cases per year)
28% of pancreatic cancers (11,900 cases per year)
24% of kidney cancers (13,900 cases per year)
21% of gallbladder cancers (2,000 cases per year)
17% of breast cancers (33,000 cases per year)
9% of colorectal cancers (13,200 cases per year).

*Gallbladder disease and gallstones.
*Fatty liver disease (also called nonalcoholic steatohepatitis or NASH).
*Gastroesophageal reflux or what is sometimes called GERD. This problem occurs when the lower esophageal sphincter does not close properly and stomach contents leak back—or reflux—into the esophagus.

STRONG benefits of MUSCLE:
•Research has shown that regular resistance training can increase your Basal Metabolic Rate by up to 15%. So for someone burning 2000 calories per day, that's a potential 300 extra calories
•Building a little extra muscle can reduce the risk of injury.
•Resistance exercise can reduce bone deterioration and build bone mass, preventing osteoporosis.
•Strong muscles, tendons, and ligaments gained through weight training are more capable of withstanding stress.
•Improved flexibility gained by strength training also reduces the likelihood of pulled muscles and back pain.

Should WOMEN lift weights too?
YES!!! YES!!! YES!!!
Testosterone is a very important factor in the development of muscle size and shape, because women have very low levels of this hormone their muscles develop differently, thus, little resistance training will not lead to a bulky, masculine physique.

FUN FACTS:
What is metabolically active bodyfat or muscle?
-Muscle- it burns calories

How many calories does muscle burn at rest?
-Studies have estimated that for each pound of muscle that you add to your body, you burn an additional 35 to 50 calories per day.

How many calories does fat burn at rest?
-About 2 calories a day


Activities to Increase activity and burn fat:
Try these activities to add more movement to your daily life:
•Take the stairs instead of the elevator. Make sure the stairs are well lit.
•Get off the bus one stop early if you are in an area safe for walking.
•Rake the leaves or wash the car.
•Park the car farther away from entrances to stores, movie theaters, or your home.
•Take a short walk around the block with family, friends, or coworkers.
•Walk the dogs!!!
•Visit museums, the zoo, or an aquarium. You and your family can walk for hours and not realize it.
•Take a walk after dinner instead of watching TV.]]> http://warrenacademy.info/healthcoaching/blog/muscle-vs-fat/ Wed, 29 Feb 2012 22:23:13 +0000 Shana Skillstad http://warrenacademy.info/healthcoaching/blog/eating-healthy-on-the-go/ As you look over the menu, read each food description carefully.
If you are unsure of how something is prepared, just ASK!
Order your f...]]> As you look over the menu, read each food description carefully.
If you are unsure of how something is prepared, just ASK!
Order your food the way YOU want it!
If it comes out wrong, send it back to be made the right way!
Make choices that are low in fat!
Pay attention to the words that are used to describe the way a food is cooked.

Low Fat Terms:
Steamed in its own juice
Garden Fresh
Broiled
Roasted
Poached
Baked
Tomato juice
Dry broiled (in wine or lemon juice)
Lightly sautéed
Grilled

Phrases to be cautious of that indicate high calories, fat, and saturated fat:
Buttery
Buttered
In butter sauce
Fried
Pan fried
Crispy
Braised
Creamed
In cream sauce
In its own gravy
Hollandaise
Au Gratin
Parmesan
In cheese sauce
Escalloped
Marinated in oil
Hash
Pot Pie
Pastry crust
Bearnaise
Stewed
Basted
Sauteed
Casserole
Prime]]> http://warrenacademy.info/healthcoaching/blog/eating-healthy-on-the-go/ Wed, 15 Feb 2012 17:04:44 +0000 Shana Skillstad http://warrenacademy.info/healthcoaching/blog/mood-food/ Sadness/rejection
-Food provides a chemical response in our brains and is also socially associ...]]> Sadness/rejection
-Food provides a chemical response in our brains and is also socially associated with happiness.

Stress or Anxiety
-Turn to something that will make you happy

Boredom
-Our environment is high stimulation-without things to do we often look for food to fill the “downtime”

Anger
-Self destructive behavior

Fear
-If I have other food beliefs others might not accept me

Happiness
-Celebration: Weddings, Anniversaries, Birthdays, Graduations, Holidays, in congratulations

Society supports emotional eating via:
-TV
-Portion Sizes
-Advertisements/Marketing

How has our growth and development played a role in emotional eating?
Childhood
Research on child feeding practices has shown that foods used as “rewards” become more desirable to children than if they had not been used as rewards.

Food rewards:

-Encourages overeating of high sugar and fat foods

-Teach children to eat when they aren’t hungry

-Teaches children to reward themselves with food

-Teaches children to connect food to mood

What can we do about it?

-Food and Emotions are two different things

-They must be separated

-Life will continue to produce happy, sad, angering, frustrating, stressful times…

So we must be able to find alternative ways to cope if we are to succeed at managing our weight in the long term (ie: creating new traditions)

Practice Planning
Its not about just sucking it up: you have to create a specific plan

1) Identify the emotions that make you want to eat (choose 1 or 2 to focus on)

2) Discover ways to deal with that emotion in a way that doesn’t involve food

3) Practice that skill during the week

4) Review your plan-How did you do?]]> http://warrenacademy.info/healthcoaching/blog/mood-food/ Mon, 13 Feb 2012 21:51:13 +0000 Shana Skillstad http://warrenacademy.info/mavschap/blog/dependent-or-independent-what-is-the-culture-of-your-team/ Well, the break from the end of spring to the start of the fall sports season is over. With the College and Pro Football seasons at hand and the base...
Dependent is defined as: relying on someone or something else for aid and support; A person who needs or relies on someone else for support. Having reliance, trust and confidence on another.

Conversely, Independent is defined as: not relying an another for support; acting by or on ones own self, irrespective of others. Not affiliated to a unit, no sense of belonging.

More and more, when the camera zooms in on an athlete after a big play, like a big run or catch for a touchdown, a goal scored in an intense soccer match or the winning shot in the NBA playoffs, you see an athlete celebrating "self"; that is, his/her own big play. Increasingly, I've seen athletes run away from or push teammates away who run to them desiring to celebrate what "they" have accomplished "together" as a team so that they can call for the applause and praise of the fans and make sure the spotlight is squarely on them and them alone. They will extend their arms in greatness, while continuing to make the effort to remain separated from teammates, to ensure they are the sole focus. I saw this in highlights from a college game where a touchdown was scored and a teammate came running up to celebrate. The running back who scored the touchdown held the ball out in his right hand and extended his left arm to push his teammate away. He proceeded to run the width of the end zone, pushing teammate after teammate away, celebrating himself. Soon, he found himself alone in the corner of the end zone once he was done facing the fans and calling for their praise of "his" accomplishment. His teammates got tired of trying to celebrate with him what they had accomplished together, so they celebrated away from him and headed off the field; without a "me focused" event.

What do you think happens to the culture on the teams where this occurs? What happens to the unity, a vital component of success to a team? When an athlete pushes teammates away or moves away from them in order to celebrate "self" and infer to his/her teammates, "no thanks, this is my moment to highlight 'me' and what I've done", it erodes unity and creates a culture of Independence; a culture of Individualism. This type of culture spells disaster for a team; a culture of Individualism (Independence) will destroy a team.

When individualism (a culture of Independence) prevails, it reduces loyalty and mutual trust within a team. Tom Osborne, one of the most successful coaches in college football history states, "to have a great team, there must be a great deal of loyalty, mutual trust and genuine caring and love [by teammates] for other teammates". He adds that it was loyalty that served as the foundation for the winning teams he was known for at Nebraska. When a team member is only interested in celebrating him/her self and ensuring they are the focus of attention, it causes teammates to question and doubt him or her. They have given of their blood, sweat and effort so they could all be successful and celebrate what they have done, together. It causes them to ask, "are you as committed (dependent) on or to me as I am on or to you?" "Do you have the best interest of me and our teammates in mind or are you only out here for your personal accomplishments and glory?" It brings about the opposite of loyalty which is disloyalty...it brings about the opposite of a dependent culture on the team, which is an independent one. Disloyalty is a synonym of Independence.

Above I referenced that a culture of Independence will destroy a team. With disloyalty (an Independent culture), there is no trust among teammates. An Independent culture causes players to speak poorly about each other, disrespect a coaches authority and team rules and players to plot against one another in order to elevate themselves and achieve their own personal goals and agenda. They lose site of "team" and team goals that were set early on in training camps. Players lash out, quickly challenge a teammate or appoint blame to a teammate during an interview or press conference. A well managed team doesn't tolerate this. The source of the Independence on the team is most often either suspended, cut from the team or traded. A well managed team does what is necessary for the culture on that team to be a culture of Dependence. One where teammates care for and are committed to others, where there is love for teammates and celebrations are team oriented and not individually focused.

It is easy for a culture of Independence to take over a team. Conversely, it takes a great deal of effort and purpose to have a culture of Dependence on a team. Someone has to model the dependence within a team. Someone has to model dependence on teammates and to teammates. Someone has to show he/she is willing to be dependent on others so that teammates can be dependent on them. This process then replicates itself and the desired culture of Dependence is established.

Jesus modeled this behavior and culture of dependence for us many times throughout his life. The Bible says in John 5:19, "the Son can do nothing by himself, he can do only what he sees his Father doing, because whatever the Father does the son also does". He showed us what it means to be committed to the good of others (the team) and to live for the benefit of others (the team) and to see to it that personal agendas or goals are set aside for the good of others (the team), in Mark 10:45, "for even the Son of Man did not come to be served, but to serve, and to give his life as a ransom for many."

So what is the culture on your respective team? It doesn't matter what level you compete at; little league, high school, college or professional, in order for there to be success and accomplishment of goals established by your team, there must be a culture of dependence. If it already exists, then ensure you're doing your part to ensure it continues on (replicates) from day-to-day, week-to-week, month-to month and year-to year. If your team is lacking a culture of Dependence...good news: it is never to late to change the culture! I encourage you to be the one who steps up, takes the lead and models it to your teammates. Establish the dependent culture, live by it and others will be drawn to it. Then, great things will be accomplished by the team and great celebrations will be had as a team.

Thanks!
Mike Martin
www.gobeyondthegame.blogspot.com]]> http://warrenacademy.info/mavschap/blog/dependent-or-independent-what-is-the-culture-of-your-team/ Fri, 09 Sep 2011 21:00:39 +0000 Mike Martin http://warrenacademy.info/mavschap/blog/where-will-you-play-on-the-perimeter-or-down-in-the-paint/ Recently I was having lunch with a pastor friend of mine; Pastor Brian. He made a great reference to how the devil really turns up the attack against...
I love this time of year in college basketball. Teams know that every win is important toward making it into their respective tournament. They really increase their level of effort and take their game to a new heights. This is especially true of those teams that know they're close to "being on the bubble" of getting in or being left out. One area you can clearly see the increase in the effort and level of the game is on defense. Teams know they must limit the number of "good looks" their opponents get and they know the high percentage scoring shots come mostly from within the paint vs. those that are taken from the perimeter and three-point range.

When the ball is out on the perimeter you'll usually find a one-on-one coverage on the person with the ball. Defense may be a little lose, not right on the person with the ball and if a shot is taken you'll see it somewhat contested and normally the defender is careful not to foul. However, the defensive mindset and intensity changes once the ball is passed to a player that is in the paint, the area of high percentage scoring shots. Once the ball is inside, you see defenses immediately collapse and the person with the ball is often double-teamed and played very tight. If a shot is taken from inside the paint the shooter is often fouled in the attempt with the hope that it will prevent a score. The defensive team is giving everything they can to prevent the opponent from threatening their chance of a victory by succeeding on a high scoring percentage shot attempt.

The offensive team is a real and prominent threat to the team on defense at this point. The defensive team will do everything in its power to prevent the threat of a loss, even to the point of committing a foul. The rationale: if they foul and prevent the 2 points from being scored, they have a better chance that the shooter will only make 1 of the 2 free throws he or she has been awarded. When the ball gets inside the paint, the defense becomes unrelenting, ruthless.

Every day of our life there is a game just like this going on around us. A game where teams from the Kingdoms of Light and Darkness are playing for the win [OF US]. Unlike a basketball game, we can't watch it and the game clock never reads "0"; it goes on without end. The devil, captain of the kingdom of darkness team, wants to keep people as far away from God as he can; he and his team are always on the defense.

God, captain of the Kingdom of Light Team, uses us, to influence and help draw those that the devil and his team are trying to keep from God, to God. When our relationship with God is weak i.e. we are not reading the Bible and spending time in prayer, we are like the person with the ball on the perimeter. We aren't much of a threat to the devil or his team so he lightly guards us. He just brings a little trouble now in then our way to contest us and make us aware that he's there ready to turn up the defense if he needs to.

However, when our relationship with God is strong, we are spending time in fellowship, the Bible and in prayer, that's when we are taking the ball down into the paint. We are on the verge of a high percentage scoring opportunity to impact someones life for God. We are a threat to the other team and as a result, that is the time the devil and his team really seem to turn up the defense against us. Seems like a lot of things in life go wrong and start to unravel. We need to keep pressing toward the goal, take the shot and not be afraid of being fouled. God promises us it is safe with Him, He promises to be our refuge, our protector, our shield: 2 Samuel 22:3 "my God is my rock, in whom I take refuge, my shield and the horn of my salvation. He is my stronghold, my refuge and my savior". 2 Samuel 22:31 "As for God, His way (his offense) is perfect; the Lords word is flawless ; he shields all who take refuge in Him". Psalm 18:2 "The Lord is my rock, my fortress, my deliverer; my God is my rock in whom I take refuge..."

With an awareness of God and His power and safety within Him referenced above, we can be on the offensive and we can play the entire game. We don't have to be on the sidelines or the bench waiting our turn to play. We can take confidence in the promises and characteristics of God and take the ball in the paint and help our team win against the team from the kingdom of darkness. Ultimately that team is going to lose: Deuteronomy 33:27 "The eternal God is your refuge, and underneath are the everlasting arms. He will drive out your enemies (kingdom of darkness) before you saying, 'Destroy Them'!"

There are too many people involved in this game that are "on the bubble" of getting in or being left out when it comes to eternity for us to not be on the offensive. Where do you want to play: On the perimeter and not be much of a threat or down in the paint, going for the high percentage shot and defeating the team that is against us day in and day out? Take the Ball Down Low and Score!]]> http://warrenacademy.info/mavschap/blog/where-will-you-play-on-the-perimeter-or-down-in-the-paint/ Tue, 12 Apr 2011 16:20:55 +0000 Mike Martin http://warrenacademy.info/swarren/blog/creating-an-all-star-d-lineman-hudl-blog/
Warren is now the CEO & founder of Warren Academy, an academy founded to help athletes reach their education and athletic goals, while helping to develop leadership in the Nebraska community through sports.

On any team I’ve coached or played for, the defensive linemen have always been the enforcers of their side of the ball. They’re out there to set the tone of the game, win at the line of scrimmage and set a tone of utter physical domination.

When it comes to individual practice drills, D-linemen need unique and specific coaching. If you don’t take the time to build your linemen correctly, don’t count on many wins.

D-linemen must be explosive, versatile, aware and intelligent. Focus on developing their minds, hands, feet and tenacity:

Mindset
Nose guards and tackles are considered the anchor of the defense. A defensive lineman must truly believe that he can’t be blocked—ever.


“There is not an offensive lineman that can block me. If the opposing team lines up one-on-one, it’s disrespectful. I deserve to be double teamed. I am that good.” This should be the mind of your D-Lineman.

D-linemen must start every game knowing that, every down, they’re going to kick the guy’s butt across from them. If there are two O-linemen, so what? It just means twice as much butt will be kicked. This mindset is essential to winning.

Some players are instilled with this and some players need to have this mentality drilled into them every single day in practice. Athletes like myself, need to be broken down and built back up with that dominating mentality. It’s your responsibility to build this mindset in your players. Every good coach can pull this out of a player and it varies based on each player the best way to instill this mindset. For me, it was personal. It was personal if someone thought they were better than me across the line. I wanted to be the best. If I’m matched against a great O-lineman, I want to show him why I’m the best. That mindset tackles quarterbacks, ruins offensive plays, and most importantly, it wins games.

Dominant Hands
Having dominant hands is one of the most important technical aspect for an interior d-lineman. It’s imperative that his hands meet the opposing lineman with frightening urgency. Quick hands out of his stance, locking out and grabbing the OL be their jersey's, pulling and yankin their opponent before he even knows what’s hit him.

There are different drills to teach quick hands. Here’s a drill I do daily with my players:

1.Set your d-lineman up as if he was in his stance, but on his hands and knees with his fingertips on the ground.
2.Line him up across a blocking sled.
3.Give him the cadence and on the snap, have him bring his hands straight up from the ground onto the pads as fast as he can.
4.Repeat over and over—changing the cadence each time.
Quick hands create separation allowing your D-lineman to get into their pass rush moves. He will be able to control the blocker and play any blocking scheme coming his way. Fast hands, equal control.

Footwork
Feet and hands go together. With good hands your players can make sure they have control of the block and the man across the line from them, but they need to make sure their feet are starting from a solid base. If they start with feet spread to wide, overstep, or hop out of their stance, they can then easily get knocked off the ball. With a solid stance, playing with leverage and a good base, your D-lineman will play off a double-team block in not time. If he’s fast to get the first two steps in the ground he can fight against any directional block he sees. He’s free to react to down blocks or pulls.

The Motor
D-linemen need to be relentless to the ball. He should never want to stop moving his feet. He should get off the blocks and act like he is being shot out of a cannon everywhere he goes. Explosive off the snap and the first off the ball.

More Tips to enhance D-Line Play
D-line coaches should rep “get off” drills at the beginning of every individual practice they have. I’ve never been on a team where this wasn’t the case.

D-linemen need to play with pad level, my coaches would say "Knee benders are jaw breakers." Having leverage allows you to gain control of the line. If your player's are standing up tall, they will not maximize their body’s potential energy. Straight legs aren’t going to hit hard. Playing high doesn’t let you have any impact.]]> http://warrenacademy.info/swarren/blog/creating-an-all-star-d-lineman-hudl-blog/ Tue, 22 Feb 2011 14:45:57 +0000 Steve Warren