Thursday, February 2, 2012

1 Vest Strength and Rehab Exercises

Here Becca performs a series of exercises with the 1Vest and bungee. The bungee allows for both assistance and resistance in different types of exercise movements. This is great for sports performance drills as well as rehab and corrective exercises. Check it out!

Sunday, December 26, 2010

Cyclocross, Not Just a Bike Race...

Cyclocross is not just your ordinary bike race. It's riding, it's running, it's  jumping, it's fast, it's muddy, it's fierce and it's fun. You ride your bike, you carry your bike, you run your bike and you hopefully finish on your bike. Cyclocross has taken off in the U.S. and in my opinion is one of the most entertaining sports to watch. Check out this video below to get a taste of the action.

Angie Kerr: Women's Professional Soccer

I recently caught up with Angie Kerr, formally known as Angie Woznuk, of Sky Blue FC in the Women's Professional Soccer league and asked her a few questions about her soccer career. Angie is a midfielder for the New Jersey Women's Professional soccer team. I have been lucky enough to be teammates and great friends with Angie through the University of Portland Women's Soccer team. Angie has lead an incredible career in soccer and continues to be one of the top players in the nation. Originally from El Cajon, California, Angie has played for top clubs in southern California, earned a National Championship from the University of Portland in 2005 and has been in with the full Women's National Team throughout her career. She first started her Pro career in St. Louis where she played and started in 18 matches and logged the second most minutes played on the team with 1,577 minutes. Angie is an incredible athlete as well as an amazing person who creates such a positive atmosphere wherever she may be. She now looks to start a new season with New Jersey. Here is what Angie had to say....

1. when did you first start playing soccer?
I first started playing when I was 4 years old. I had to “sneak on” the field because at that time you had to be 5 in order to play.

2. where and who did you play for growing up?
I grew up playing in San Diego, California and I played for a few different teams. But the main club teams were Crusaders, Pegasus and Surf. Once I was a teenager I became a part of our State ODP team, Regional team and eventually youth National Team.

3. how did you feel about your experience at UP?
My entire experience at UP was amazing. I feel that I grew so much as a player and a person. UP was unique because our coach and team always set the standard high on the field and in the classroom. I also really enjoyed how small the school was, you really felt like you got to know just about everyone and the entire university was so supportive of the soccer team. Still to this day I haven’t experienced anything similar to playing at home on Merlo field in front of all our fans. College will always bring back good memories.

4. and how did you feel when you won the championship?
Winning the championship is indescribable. At the time it felt so surreal and I think I was on ‘cloud 9’ for the rest of the school year. But I actually think the significance of winning has become even more special as the years go by. Looking back on it all I now fully understand what an achievement that was and how special that team was. It was so cool coming back to Portland and celebrating with the city and then getting to go to the White House. The whole experience was amazing!  

5. how did you feel about the WPS starting and being drafted?
I was very excited about the WPS starting. I felt extremely lucky that it was starting right after I graduated and that I had a chance to be drafted. Growing up in San Diego I used to go to WUSA games and always dreamed of playing professionally when I was older. So it was cool to finally get that chance.     

6. where did you first play in the WPS and was pro soccer what you first thought it would be?
St. Louis originally drafted me and I think my first year was how I expected it to be for the most part. I think the quality of players and games throughout the league was better than what I initially expected. Which is always a good thing.

7. who have you played for since you started playing pro and have you enjoyed each place?
My first year I played in St. Louis, then I got traded to Atlanta where I played my second season and now for my third season I will be playing for New Jersey. It has been great moving around to different cities. I love getting the opportunity to live and really experience different places.

8. how do you feel about being traded and entering a new team?
It can be difficult to join a new team and adjust to their playing style and coaching philosophy. But thankfully the soccer world is small so I have played with a lot of the players in New Jersey at one time or another. So it shouldn’t be too difficult of a transition for me.

9. are you excited about starting with new jersey?
I’m very excited to play with New Jersey. This will be my first year playing for an organization that has been a part of the league from the beginning. So it will be nice to get right back into it where everyone knows what to expect.

10. do you think women's pro soccer will last in the US? why or why not?
I really hope so! All the owners throughout the league are very committed to women’s professional soccer and want to make it work. Hopefully with the upcoming Women’s World Cup we will be able to educate more people on the league and develop a larger fan base.

11. how many countries have you seen because of soccer? favorite?
I have seen around 12 different countries because of soccer. My favorite would have to be Thailand.

12. what do you like to do outside of soccer?
Things I like to do outside of soccer… go on hikes, go to the beach, play the guitar, read, road trips etc.

13. how much longer do you see yourself playing?       
That’s such a tough question… I feel like it’s always changing based off what’s happening in my husband’s life and mine. But as of right now probably a couple more years at the most. I’d like to try and play overseas before I’m done.

14. what are your plans after?
Well I’d love to have kids! But I’m also interested in potentially coaching either at the club or college level. 

Saturday, December 25, 2010

Power UP! Energy Bar Recipe

I have made these energy bars before and I find them to be delicious and very helpful for a quick boost! Try em out and tell me what you think.

Energy bars are a great go-anywhere source of carbohydrate and protein, but most commercial bars are pricey- between $1.30 and $3.00 each. Try this delicious recipe for an affordable homemade alternative.


1 1/2 cup rolled oats                                                                        
1 cup crisp brown rice cereal1/4 cup sesame seeds
1 1/2 cup dried apricots
1 1/2 cup currants or raisins
1/2 cup nonfat protein powder
1/2 toasted wheat germ
1 cup brown rice syrup or light corn syrup
1/2 cup reduced-fat peanut butter
1 1/2 teaspoon vanilla
1/2 teaspoon cinnamon

*Preheat oven to 325 degrees. Spread oats, cereal, and sesame seeds in a 13x18 nonstick jellyroll pan. Bake, stirring occasionally, until oats are toasted, about 15 minutes.

Meanwhile, chop apricots and combine in large bowl with currants or raisins, protein powder, and wheat germ. Toss to mix. Stir in oat mixture.

Lightly coat the jellyroll pan with cooking spray. In a heavy saucepan over medium heat, combine rice syrup, peanut butter, vanilla, and cinnamon. Quickly pour syrup mixture over dry ingredients and mix well, working quickly.

Immediately transfer mixture into jellyroll pan and spread while still warm using a spatula (or clean hands) dampened with water. Press until mixture is in a thin, even layer. Chill until firm, about 4 hours. Cut into 2"x3" bars.

These bars can be wrapped individually or stored in an airtight container with wax paper between layers. They can be refrigerated for up to 4 weeks, or frozen for longer storage.

Makes 30 bars.

Nutrient Values:
Serving size: 1 bar

153 calories
28 grams carbohydrate
3 grams fat
5 grams protein
88 mg sodium

Information provided by: Janice Radcliffe, Ph.D. University of Oregon

Thursday, December 23, 2010

Surf, Travel and Stay Fit!!

Check out this Surf camp offered by a professional surfer by the name of Holly Beck. Not only can you travel, but you get to stay  fit with surfing, yoga and more! I have a big passion for surfing and feel as though its so nice to be with a group of people while learning to do what you love. And a big bonus here is seeing a whole new part of the world as well as helping out the communities you are in. Check it out!

Staying Fit Through the New Year!

Looking to keep up your good habits through the holidays and into the New Year?  Try some of these workouts that I have come up with to keep that heart rate up as you bring in 2011.  I have posted three different workouts here. All three workouts have one major theme in common and that is to incorporate resistance training with an anaerobic focus in order to really hit those type II muscles in the body. Type II muscles are fast twitch muscles in the body and typically are the muscles that "show" when you flex. In order to "tone up", gain muscle, or lose fat, those type II muscles must be worked and pushed to exhaustion. This causes an increase in metabolism which in turn causes the body to burn fat at a quicker rate when active as well as when sedentary. In order to hit these type II muscles, resistance training must be involved. So in all three workouts provided here, resistance work is the main focus, whether that be with body weight, bands, balls, or weights. I will have to say though, that one of the most important things to remember in all of this technical talk is to have fun! If a workout is not fun, then it is not going to be sustainable and progress will never be made. So work hard and have a good time doing it!

Workout # 1:  The Circuit

The Circuit workout is done at a continuous, quick pace for the entire circuit. Each station will be performed for 30 seconds. Go through the whole circuit, take a 2-3 minute break and repeat circuit. This whole circuit will be repeated 2-3 times.


1. Box Jumps, quick
2. Wood chops with medicine ball
3. Front slams with medicine ball
4. Burpees
5. Side lunge with front raises- 5 lb weight or whatever challenges you
6. Lateral box hops, quick
7. Ab crunches on swiss ball (those big exercise balls) - crunch up front, right, and left.

Workout # 2: The Superset

Each set of 2 exercises, "superset", are done back to back twice, then move on to the next "superset".

1. Walking lunges with military press - 5lb weights or whatever challenges you. 10 steps each way
2. Russian twist with medicine ball. - sitting with feet in front of you, hold the ball and twist from side to        side, touching the ball to the ground on each side of your body. - 30 reps
            **repeat superset right away
    (jump rope for 1 minute)

1. Push-ups (on knees, or regular) 10-12 reps
2. Squat with medicine ball - 12 reps with ball, then drop ball and burn out with 15-20 reps
           **repeat superset right away
    (jump rope for 1 minute)

1. Lateral arm raises - 5 lb weight or whatever challenges you. - 12 reps
2. Squat with upright rows - 5-10 lb weight, or whatever challenges you - 12 reps
           **repeat superset right away
    (jump rope 1 minute)

Workout # 3: The Lift

Lifting day is done with weights that challenge you to finish your sets. Should be a little difficult at the end.

1. Bicep Curls - 2-3 sets of 10 reps
2.Tricep extension - 2-3 sets of 10 reps
3. Dead lifts - 2-3 sets of 10 reps
4. RDLs (russian dead lifts) - 2-3 sets of 10 reps
5. 45 degree and extended lateral raise - 2 sets of 10 reps
6. Incline bench DB press - 2-3 sets of 10 reps
7. pull-ups - 3 sets of as many as you can do. If you cannot do a pull-up, simply start in the up position and hold yourself as long as you can and then slowly lower yourself to the ground. repeat 5 times, 2 sets.
8. Lateral and back step band walk - 10 steps each way, 2 sets. Keep abs engaged. Use a thera-band wrapped around your legs for this exercise. Keep legs straight.