General

How do you improve in your chosen sport or athletic endeavor? You practice, practice, practice. 100 lay-ups, 100 backhands, 100 passes. There are also numerous drills to simulate how you jump, pivot, shuttle, turn, twist, reach and tuck on the court or field. So if you’re looking to get faster, improve coordination and up your conditioning try these three drills.

Hi March
From a standing position, lift and extend one leg in front of you. At the same time touch the top of your foot with the opposite hand. Lower leg and arm and repeat with other side.

Plyo Box Jumps
Stand facing plyometric box or high step with feet slightly wider than hip-width apart. 
Lower body into a semi-squat position, bring elbows back, and immediately jump up onto box. Arms come up and feet should land softly on box. Step or jump back down and repeat. Be sure to use arms to help movement. Exhale as you jump up.

Sprint and Backpedal
Start in a 3-point stance. Sprint 5 yards (or selected distance) to first cone, touch with one hand, then backpedal diagonally to second cone.

Staying active is a key component to a healthy lifestyle. And what better way to enjoy different activities than through the Middleton Recreation Department. They provide a variety of youth, teen and adult programs. While most classes are offered in summer, there are also programs in fall, winter and spring. I recently signed up for intermediate tennis lessons starting June 18th, and my two boys will be taking swim lessons during the summer. So if you want to add some fun and creativity to your exercise regime, check out your city’s Recreation Department.

What if I don’t like it? What if it doesn’t work for me? What if I get injured? There are a lot of what ifs when it comes to health and fitness. My best suggestion is to experiment and try new things. If an exercise doesn’t feel right, for example, you might need to adjust the weight, your form or simply not do it at all. And that’s okay. Of the thousands of different exercises there is not one that you absolutely have to do to reach your goals. Having a variety of exercises in your workout arsenal, however, gives you more choices and allows you to be creative with your workouts.

A few years ago, I was at a fitness club warming up when a friend walked by. I asked him what his routine was for the day. He told me and asked if I’d like to join him. I said sure, but I’d do it at my pace. Jack is 15 years younger than me and is a kickboxer. Let’s just say I lasted less than 30 minutes. The shear volume of repetitions was amazing. We were doing resistance exercises and took no breaks between sets. It combined both anaerobic and aerobic exercises. At the time, I had not trained this way and it was a real eye-opener. Working out with Jack taught me that there was room for improvement, and in addition, reminded me to vary my work outs. Lesson learned.

Here’s another example of experimenting. My brother came out to visit a couple weeks ago, and we played tennis several times. On the first day we practiced with two demo racquets from The Tennis Shop. What a great experience! Each racquet affected our game differently. One racquet gave us more control while another more power. Not only could we see and feel our own shots, but each other’s as well. So we alternated racquets every 10 minutes to make comparisons. On another day, we played with two different racquets. Ken immediately fell in love with the Volkl Organix 10. His shots were clean and accurate. I preferred the Prince EXO Rebel and it was obvious to the both of us with my first forehand. So be willing to try things. Experiment. And remember with any new exercise or equipment to warm up properly and start slow.

Support Public Television and get a great deal on Personal Training sessions by checking out Wisconsin Public Television’s 37th Annual Auction! Friday June 1st is the Sports and Recreation Category. Balance Personal Training has donated three packages of 2 personal training sessions. You can bid online or over the phone. New clients only. For more info goto WPT Auction.

Twice a day, I ask my boys “Did you brush your teeth?” That’s immediately followed by “Don’t forget to use toothpaste.” Taking care of your teeth goes beyond brushing and flossing. Diet and exercise play major roles in your dental health. Here are 10 tips to a “pearly white” smile:

1. Try not to grit your teeth when you exercise. Sometimes when you’re training intensely or lifting heavy you might clench your jaw. Be careful, I know someone who cracked a molar in the middle of doing bench press.
2. Eat a well-balanced diet. The vitamins, minerals and antioxidants in vegetables, fruits, dairy and whole grains protect teeth and gums.
3. Avoid drinking dark liquids. I’m probably going to get a lot of comments about this one. But beverages such as colas, dark juices and black tea will stain your teeth. So be sure to brush immediately afterwards.
4. Eat crispy foods like apples, celery and lettuce. They are natural cleaners and also stimulate your gums.
5. Get a new toothbrush. It always amazes me how much better a new toothbrush feels on my teeth and gums. Over the years I’ve tried different brushes and finally settled on one with a smaller head. So be sure to find a comfortable brush and replace it at least every 3 months.
6. Chew on some mints leaves. Most people only see mint used as a garnish on a dessert, but did you know that peppermint and spearmint oils fight many types of harmful bacteria in your mouth? When I help Heather in the garden I’ll pick a mint leaf and chew it. My mouth immediately feels cleaner.
7. Floss everyday. This doesn’t need an explanation, does it?
8. Keep your hands our of your mouth. Okay so maybe this is aimed at kids. But sometimes grownups do it too. I have a son who has lost two baby teeth and it seems like he’s always wiggling a loose tooth with his fingers. Dirty hands in your mouth? Ick.
9. Scrape your tongue. After you brush and floss your teeth, brush your tongue. There is bacteria on your tongue too. You can even use a tongue scraper.
10. Drink plenty of water. Water protects your teeth from decay and lubricates the tongue and tissues. Water also aids chewing, swallowing and digesting food. So drink up!

Two years ago I traded in my snow thrower for a snow scoop. This year I upgraded to a reel lawn mower. No motor, no gasoline, no noise, no smell. Just 5 blades, 4 wheels and 1EP (1 Eric Power). Now that’s going green. See it in action.