The Fit Librarian is Back....Sort of!

Hi Everyone! After a four year hiatus and a few requests, The Fit Librarian is making a return.....sort of. Going forward we will only be posting to The Fit Librarian Facebook page. Rachel will primarily be writing the posts with an occassional entry from Amy and some other friends. Please make sure to go to Facebook and follow us: https://www.facebook.com/thefitlibrarians Thank you! Rachel and Amy

R & R with Rachel (Rants and Raves with Rachel): I Ran the NYC Marathon!

Hi Everyone!

In case you have been wondering about my NYC Marathon experience it was TOTALLY AWESOME! First of all, Sunday, November 4th, the day of the marathon was perfect weather for running (as well as a perfect day for thousands, maybe millions of spectators). I am not a religious person but the weather gods were definitely on our side for the race. Somehow a beautiful day managed to sneak in between two horrible weather days. So lucky!

Now to the race itself. I was the last group of runners to start which meant that we didn't hear our starting cannon until 11:00 am. Again, thank goodness it was a nice day because we arrived at 6:30 am and were outside the entire time.

The Verrazzano bridge was where the party started. This perfect weather day made that great as well - not windy, not cold, just a delightful view to enjoy while running on the bridge.

I will not bore you with every part of my run but I was so busy watching out for my family and friends, listening to the bands, high-fiving people, and reading the signs that spectators were holding that the miles just went by without my realizing I was even running.

What follows are some photos. Some I found online and some were taken by friends. They really demonstrate the fun that was had that day.

This was some of the entertainment along the route:

These were some of the great signs that I passed as I ran:

These are two of my friends who came to cheer me on!

This is me at mile 26:

Selfie after the finish line:

A good friend of mine was volunteering after the finish line with the Red Cross:

So as you can see I had a great time. My long hours of training paid off and I felt good throughout the race. Would I do it again?!?!? That is a definite maybe! I do plan on putting my name in the lottery again so I will keep you posted!

R & R with Rachel (Rants and Raves with Rachel): Even More Things NOT to say to Someone Running in a Marathon

It's hard to believe but the NYC Marathon is now only a week away! My prior post was so well received that I had to add more comments that I have been told while training. So without further ado here are more things that definitely should NOT be said to someone running in a marathon. They are:

Comment: "Do you need a ride?"

Response: I was asked this question when I was about 8 miles away from my home by someone who knew I was training for the NYC Marathon. Did they not see that I was in full running gear, exercising on purpose? No, I do not need a ride, but maybe you could have offered me a bottle of water!

Comment: "Do you know how to get to .............?"

Response: This has happened to me multiple times. I just love it when people stop their vehicle in the middle of the road to ask me for directions. One time it was actually while I was running in the pouring rain. Do I look like a map? Don’t you have navigation on your phone? Can you not interrupt my workout, please!

Comment: "Did you hear about that guy who died running a marathon? Do you think you are up to it?"

Response: I thank you for your concern. Sure, there are occasional unfortunate incidences involved in any sport. But what about the hundreds of thousands of people whose health has been improved by running and other forms of exercise? I think there is a greater risk of death today to individuals who choose not to do any type of activity. That said, I will take my chances on running.

Comment: "Aren't you worried about having a heart attack? That happens a lot during marathons you know."

Response: Studies show that about 1 in 200,000 people suffer cardiac arrest while running. I have a strong heart. I will be fine. Again, thanks for your concern.

Comment: "Aren't you bored when you run?"

Response: Well of course I am bored when I run endless miles. It is mind numbing. But there are also beautiful things to see and discover while running. And, I have listened to many, many great books during these runs. That said, being that I am a librarian, I wonder if all my hours running would be considered a tax write off?

Comment:"Aren't you concerned about your safety? So many terrible things have been happening in public spaces."

Response: While there is no guarantee of anything in life I feel that every security measure necessary is being taken to ensure the safety of all the runners. The NYC Marathon works in close collaboration with the NYPD and federal, state and city partners to make sure this happens.

Comment: "The long range forecast is predicting rain. Are you still going to run?"

Response: Sadly rain is a possibility. I am keeping my fingers and toes crossed that it doesn't. It would stink for both the runners and all our fans. Unfortunately there is nothing any of us can do to change the weather. And, in answer to your question, yes, I am still going to be running if it rains.

Comment: "You don’t look like a runner."

Response: Thanks for that. Yes, I know I don’t look like a gazelle. But being skinny with muscular quads and calves is not a requirement to be a runner. We come in all shapes and sizes.

Comment: "Why are you finishing so many hours after the winning runners?"

Response: Firstly, the winning runners are incredibly fast. I am sure I have mentioned how slow I am. The winners can run 2 miles in the time it takes me to run 1. Secondly, the elite runners are starting hours before me. My start time is not until 11:00 am. By the time I start my run the winners are back in their hotel room enjoying a post race massage.

Comment:"I ran a 6.2 marathon once. How long is the marathon you are running?"

Response: I know I addressed this in my prior posting but I CONTINUALLY get this comment. A marathon is ALWAYS 26.2 miles. Kudos for your running 6.2 miles (or a 10K race as it is most often called) but it is NOT a marathon. A marathon is 26.2 long, hard miles!

Comment: "Are you really going to do this?"

Response: Again, I know I wrote something similar in my last blog post but I am asked this question again and again. Yes, insanely, I am choosing to do this. I trained for many months. I woke up crazy early during the summer to avoid the heat. I ran through all kinds of weather. I am ready. No matter how slow I may run, there is virtually nothing that is going to stop me from crossing the finish line.

If anyone would like to follow my progress on November 4th download the NYC Marathon app or come in person and cheer me on. I am runner #64307.

The next time you hear from me I will be a marathoner!

R & R with Rachel (Rants and Raves with Rachel): What NOT to Say to Someone Training for a Marathon

The NYC Marathon is now only 5 weeks away. Well meaning friends and family have been making some comments that frankly I could do without. I decided to share some of these comments with you so that you too can know what someone training for a marathon does NOT want to hear. They are:

Comment: "It's okay if you can't finish, the great thing is that you started."

Response: WHAT??? It certainly is not okay. I trained for months, I am ready, there is absolutely no way that I am not finishing. If I have to crawl to the finish line, I am finishing!

Comment: "My friend (relative, co-worker, etc...) hit the wall at mile 20. Do you think you will have that problem?"

Response: Again, I have trained for months, I have run miles and miles and then more miles, I have no intention of hitting a wall. I have every intention of knocking it over and crushing it!

Comment: “How long is the marathon you are doing? I did a 3 mile race once.”

Response: Congratulations on your 3 mile race. That is awesome. The marathon I am running is 26.2 miles because that is the distance of every marathon.

Comment: “Don’t you get tired?”

Response: Yes, of course I get tired. Don’t you get tired after a long day at work? Now imagine running 5-10 miles before even starting that long day at work. I am tired all the time.

Comment: "What will happen if you have to go to the bathroom while you are running? I heard some runners pee down their leg."

Response: I have no plans on peeing down my leg. I hope not to have to go to the bathroom during the race. If however I do need to pee I am seeking out a port-a-potty. I fully understand that I therefore will be giving up any chance of coming in first.

Comment: "I heard that many runners are sick at the end of the race. Sometimes even throwing up."

Response: I have no intentions of being sick or throwing up at the end of the race. I have every intention of going out to dinner with any friends and family who have patiently waited for me to finish my 26.2 miles and enjoying a steak and a cold beer.

Comment: “Do you think you will win?”

Response: Uh no, I actually know for a fact that I will not win. Unless about 40,000 people decide not to run it is not likely that I will be winning (I do however think I might be able to beat the other 10,000).

So there you have it. A list of things NOT to say to someone training for the marathon. I do however really enjoy words of encouragement. They go a long way (in fact they will be going 26.2 miles)!

R & R with Rachel (Rants and Raves with Rachel): 26.2 Miles is really far!

Did you ever think just how far 26.2 miles is? Last Friday, my training run to prepare for the NYC Marathon was my furthest to date. It was 7 miles. My wife was working in East Williston so I decided to run there to meet her. If you are familiar with our town I was trying to avoid hills so she dropped me off at Bar Beach on West Shore Road and away I went. When I arrived at our meeting spot in East Williston I discovered I had only run 5.5 miles. I still need to run another 1.5 miles! Wait, how could this be?!?!? I started in Port Washington, went through Roslyn, into East Williston and still hadn't reached the mileage I needed! I went through 3 towns! Doesn't that sound really, really far?!?! Well, to reiterate, it was not far at all, it was only 5.5 miles away!

In order for our readers to be able to understand just how far a marathon is I will tell you two destinations that are 26.2 miles away:

1. Leaving from my house in Port Washington, then going all the way to exit 11N on the Belt Parkway (the exit for the Kings Plaza Shopping Center on Flatbush Avenue, Brooklyn) is 26.2 miles.

2. Leaving my house and going all the way to the Deer Park Shopping outlet, exit 51 on the Long Island Expressway is only 24.5 miles away. I would still need to run 1.7 miles before I could go shopping!

So, I leave you with this revelation.....26.2 miles is really far!

R & R with Rachel (Rants and Raves with Rachel): I Am All About Kale Shakes

I know this will not come as a surprise to our readers as I have shared this in previous blog entries .....I do not always eat as healthy as I should. Throughout my day I love to snack. However, now that I am training for the NYC MARATHON, I am paying extra attention to the food I put in my body. I have started making and bringing a shake to work everyday. I make it in the morning using an ordinary blender. I looked at many recipes online and in books and then came up with my own concoction.

My recipe: Basically I throw in 2 handfuls of kale (about 2 cups), 1 cup of soy milk, 3 tablespoons of powdered peanut butter, 1/4 cup blueberries, 1/4 cup beets, 1 ripe banana, 1 cup of ice.

Remember, I am a librarian, not a nutritionist, but how could these ingredients not be good for you?!? I have read many good things about all these foods. Besides containing many great vitamins and minerals they have many other benefits. For example, a number of studies show that beets improves the amount of time it takes you to get tired during exercise (in other words, you have more energy for a longer period). Bananas are not only a great source of carbohydrates, potassium, and magnesium but the slow-moving sugar plus the electrolytes found in a banana can help keep your energy level steady throughout long workouts or races. Kale is not only rich in beta-carotene, vitamin K, vitamin C and calcium but it is jam-packed with antioxidants and anti-inflammatory nutrients which is perfect for the injury-prone runner (like me). Blueberries are also packed with vitamins, minerals, and fiber. Like kale, blueberries are a powerful antioxidant and their anti-inflammatory properties also aid in better muscle recovery.

Thankfully I do not need to be entirely calorie conscious but I did figure out the approximate calorie count of my shake. This is how it breaks down:
Banana - medium size - 105 calories
Beets - 1/4 cup - 15 calories
Blueberries - 1/4 cup - 25 calories
Kale - 2 cups - 50 calories
Peanut Butter Powder - 3 tbls - 75 calories
Soy milk - 1 cup - 90 calories
I drink this shake throughout the day and I do find it very satisfying. At 360 calories it probably adds up to less calories than all the junk food I had been consuming and it is much better for me. Give it a try and let me know what you think!

R & R with Rachel (Rants and Raves with Rachel): I am now a Spartan!

This past Saturday (April 21st) was the Citifield Spartan. While training I had started thinking I made a mistake in signing up because there were many obstacles that I would never be able to do. But I truly had a blast!

I was successful in many obstacles. I knew I had strength so slam balls, jerry cans, the sand bag carry and the atlas carry were no big deal at all. I also did well with military hurdles (once I got the hang of them), box jumps (although it was the last obstacle of the day and I was very tired by then), and the a-frame cargo (my favorite), to name a few. Running up and down a gazillion stairs was no problem either.

I also knew that no amount of training would get me over an 8 foot wall or enable me to climb a rope. I just don't have the upper body strength necessary. I did do the first wall climb with the help of my friend but after that I ran a conservative race. I did not want to take a chance and get injured dropping after the wall jump (remember, I am now training for a marathon!) so, 15 burpees for failing. In total I did 60 burpees for missing 3 wall climbs and the rope climb. In all honesty I should have done a total of 90 as I also missed the the spear throw and the rings but 60 was all the burpees I had in me!

So, would I do another Spartan??? Well, despite the obstacles I couldn't complete I had a great day. I was able to do many obstacles. The weather cooperated, I was able to intermittently hang with friends and family members, we had two awesome spectators cheering us on (my wife and a friend), and no one in our group of 9 got hurt! So yes, after I run the NYC Marathon in November I would definitely consider another Spartan. I would also recommend a "Stadium Spartan" to anyone who is a baseball fan as they take place in different ballparks and you get to see areas that a regular fan would not be able to access. Although, if you are not into running endless stairs I would simply recommend taking a stadium tour and you will see the same sights! LOL

Some photos from the day:

Sandbag Carry

A-Frame Cargo

Military Hurdle

Our Group of Proud Finishers!

R & R with Rachel (Rants & Raves with Rachel): I got into the NYC Marathon!

A lot has happened since my last entry in which I talked about training for the upcoming Spartan Race at Citifield. The bad: I was diagnosed with arthritis in one of my knees. The good: I GOT INTO THE NYC MARATHON for November 2018!!!

I had been trying for years to get into the NYC Marathon with the lottery and lo and behold this year I did! This news was both exciting and terrifying.

Training for the marathon is now my priority. I still plan on participating in the Spartan Race which is in two weeks, so fingers crossed that I don't get injured. Performing tons of box jumps in preparation for the Spartan Race brought to light the fact that I have bad arthritis in my knee (this was discovered after a trip to the orthopedist for the knee pain and then an MRI). So, after a two week plus hiatus from any exercise I am following a 30 week marathon plan. I have taken all jumping and major strenuous activity (Spartan) out of my daily exercise as again, I DON'T WANT TO GET HURT! I am not bailing on the Spartan Race, I just plan on having fun and enjoying the day.

What have you all been up to? Have you been doing any interesting exercise routines? Email us, we would love to hear from you! And don't forget to save the date to come and cheer me on: NYC Marathon, November 4th 2018!

R & R with Rachel (Rants and Raves with Rachel): Exercise Like a Spartan

On Saturday, February 10th I attended a 2 hour class given by the Spartan group. They were calling it the Spartan Strong Workout. It took place at the Lifetime Gym in Garden City. About 100 participants did many, many burpees, jumping jacks, lunges, planks, push ups, squats and more. My wife was observing the class and told me afterwards that some members left after about 45 minutes. It was quite intense but I held my own and made it the full two hours! I could hardly move for the next 2 days but if the class was offered again I would definitely sign up!

R & R with Rachel (Rants and Raves with Rachel): I'm Running a Stadium Spartan!

Happy New Year everyone! It has been awhile since I have posted. With the New Year, I have a new goal. I will be participating in my first Spartan Race.

A Spartan Race is a series of obstacle races of varying distance and difficulty ranging from 3 miles to marathon distances. I am going to be running the Stadium Spartan at Citifield on April 21. It consists of a 5K race with about 15 obstacles. Two of my cousins who have run Spartans before asked if I would like to join them. I am assuming they asked me because I am so buff and tough (lol)! Their team for this event consists of ten members. There is one other woman on the team (a friend of mine). I am the eldest in the group by 5 years.

Some of the obstacles in the past included monkey bars; a spear throw; skips with a massive, heavy, rope; box jumps; a sandbag carry; a rope climb; a traverse wall and a wall climb. Every time you can't complete a task you need to do burpees. I think I might have to do tons of burpees! There are also many, many stadium stairs to climb! Can you believe I willfully signed up for this?!?

During the next few months I am going to keep you updated on my training plan for this event. Who wouldn't want to follow along with my progress?!? For example, yesterday, in addition to running 3 miles on the treadmill I also did the exercises found on the poster below. I know that on the bottom of the poster it indicates that "level 1" should repeat everything 3 times but to be honest I only did everything once. I did have to go to work afterwards and I didn't want to be totally spent!

R & R with Rachel (Rants and Raves with Rachel): Stop Eating That Halloween Candy!

Believe it or not the above picture is from just one of my young relatives haul of Halloween candy. While I am not saying we should not partake in collecting or eating any candy on Halloween obviously consuming all the candy pictured would not be a good thing!

The average American will consume 3.4 pounds of candy during the Halloween season. As with every action in the universe, there must be an equal or opposite reaction. In the case of the action of eating candy, the reaction is EXERCISE! In other words, don’t lay a finger on another Butterfinger, lest you wish to do a LOT of exercise!

Below is a chart that shows you the number of calories of some of the popular Halloween candy, along with their calorie count and various exercises a person must perform in order to burn off eating a fun size piece of candy.

The following chart lists the calories on more of our favorite candy:

Only 17 more days until we all overindulge on Pumpkin Pie and other Thanksgiving delicacies. Keep exercising my friends!

R & R with Rachel (Rants and Raves with Rachel): Join Me For A Kickboxing Class?

Hello Everyone!

I honestly have no idea where our readers are from. I am assuming there are many from our local area. Therefore I am putting out an invitation to meet you while also getting in a workout!

Now that our town pool is closed for the season and our softball league is almost over some friends and I have decided to try kickboxing. We are fortunate to have an I Love Kickboxing franchise in Port Washington. Starting in October, a few of my friends and I will be attending a Wednesday evening class. If you aren't familiar with Kickboxing it is an aerobic form of exercise that helps strengthen and condition your body. It is also a martial arts sport. When done regularly it provides health benefits, such as reduced body fat, increased flexibility and a strengthened heart. Kickboxing is also known to help improve your balance and build body strength. When we went to sign up for our class we saw others kicking, sparring, doing burpees etc.. so you should be prepared to really work up a sweat.

So I am calling you out! Come kickboxing with me and try out a new way to exercise! (BTW-If you do decide to join we got a great deal on Groupon to take the class).

R & R with Rachel (Rants and Raves with Rachel): A Delightful Afternoon at Old Westbury Gardens

What better way to get in some exercise than spending an afternoon on the property of Old Westbury Gardens in Old Westbury, NY?

I must admit that although I have lived on Long Island for 40 years I think I have only been to Old Westbury Gardens once or twice before. And, to be perfectly honest, I am not a big museum goer anyway. I would always choose to be outside rather than walking around a stuffy museum. Old Westbury's current exhibit, “Experiencing Art in the Landscape," was a perfect fit for me. My wife and I went this past Wednesday to see the Seward Johnson sculptures that are temporarily on their property. The sculptures depict Johnson’s love of nature and French impressionism. If you haven't seen them you must go! The exhibit has been extended until September 24th. Most all of the more than 30 lifelike sculptures are on their grounds (a few are inside the mansion). Following a map we were able to find all the sculptures and ended up walking 4 miles without even realizing it!

After having had such an enjoyable experience at Old Westbury Gardens I must now go visit and revisit some of our other local public gardens/museums. I don't know where all our readers are from but we are lucky to have many such landmarks on Long Island. I plan on checking out the Bayard Cutting Arboretum in Great River, the Bailey Arboretum in Lattingtown and the Planting Fields Arboretum in Oyster Bay (I haven't been there in many years). There are also a few that we have been to many times such as the Nassau County Museum of Art in Roslyn and of course the Sands Point Preserve in Port Washington. I know we have a few New Jersey readers so here's a shout out to you -- I hear that the Monmouth Battlefield State Park is a great place to spend the day.

Here are some of the pictures from our day at Old Westbury Gardens:

Looks like a good book!

Wow did you read that? The Mets won last night!

I agree, this is a great place to take a nap!

Skipping is hard work!

Some young friends of ours recently enjoyed the sculptures as well. Can you tell which are real children and which is a sculpture?

Do you have any favorite places that you go to that incorporates culture and exercise? Let us know and we will share it with the rest of our readers! And, if you plan on going to any of the museums I listed don't forget to check with your local library to see if they have free passes!

R & R with Rachel (Rants & Raves with Rachel): I Love My Job But Are These Companies Hiring?!

I originally set out to write this post about Nike's new headquarters in lower Manhattan. Their new 150,000 square foot, 6-floor office space, houses a 4,000-square-foot basketball court that is available for Nike employees, high school teams, community partners, and local leagues. Although I don't play basketball I thought this was totally amazing. They also have wellness rooms, food and beverage areas, a library, two terraces, a fitness studio and more.

Basketball Court at Nike

However, when I started to do some research about Nike's new location I found many other companies that also had very cool, exercise encouraging spaces. These companies realize the importance of exercise and their employees well being. Perhaps they have even read the numerous studies indicating that mingling work and fitness can boost productivity, aid in collaboration, and improve ones overall mood.

The businesses that follow are just a few that go above and beyond. They believe in a workplace that considers its employees' health, happiness, and work life of major importance. They also have an understanding that this is a vital part of the success of their business.

1-800-LAW-FIRM has their headquarters in Southfield, Michigan. It is designed for interaction and collaboration. The work space reflects their "forward-thinking, out-of the box approach. Instead of a hallway, they have a walking track where you can stretch your legs or have “walking meetings” with your colleagues." Ari Kresch, Founder and CEO of 1-800-LAW-FIRM said, “We wanted an environment that kept our team energized, healthy, productive, creative and connected, and a space that visitors were eager to spend time in.”

1-800-LAW-FIRM

Google: In addition to a really great gym Google headquarters offers "on-site physicians and ready to assist nurses, medical services, and comprehensive health coverage to help keep you healthy and happy." They also have a gym that offers yoga, pilates and other classes.

Google

Rodale: Although you may not recognize their name, they are probably my favorite of the companies I am listing because they blend my love of reading and exercise. They publish all kinds of exercise and wellness books and magazines. Some of the magazine titles that you might be familiar with are Women's Health, Runner's World and Bicycling. In addition to the great materials that they publish they have an entire training center for their employees called the Rodale Energy Center. It features full weight machines, cardio, spin classes and more.

Rodale

SAS: With a commitment to overall health, SAS provides stress-reduction workshops and classes, unlimited sick leave, three weeks of paid vacation, free healthy-living seminars, and a recreational and fitness center with access to yoga and massage studios.

SAS

Zappos: Known for their quick shoe delivery and free returns, they encourage employee fitness with a fully equipped gym complete state of the art machines, as well as numerous recreational areas throughout their campus. Their headquarters are in the former City of Las Vegas Hall Complex, in a space that was once a jail. Although I think this is a slightly odd decor to encourage exercise, they incorporated a jail theme into their Fitness Center. They reused the jail bars preserved from the original jail and incorporated additional elements such as jail house rules, a pay phone and jump suits.

Zappos

There are many other companies that I haven't listed who also encourage exercise while on the job. I found numerous articles on the subject. Here is a link to one of them: 44 Healthiest Companies to Work for in America

Oh, and by the way, a lot of these companies had job openings!

R & R with Rachel (Rant and Raves with Rachel): Fun (and Exercise) in the Mud

This past Sunday I participated in my first 5K MuckFest with five of my relatives. The run was to raise money for MS. The MuckFest is one of the less serious of the mud runs that now seem to be trending. Races like the Tough Mudder and Spartan Race for example involve many more miles and very challenging obstacles. As the website for the Muckfest says all you need to do their race are "sneakers and a sense of humor" (well actually you do need clothing too - LOL). We crawled through mud-filled obstacles, walked through mud, climbed mud ridden hills, zip lined across a pit in which you dropped into dirty water, and more. The morning was not meant for people who did not want to get down and dirty. I had a smile on my face the entire time. It was so much fun! When I finished the last obstacle called the "Skidmark" due to the fact that you are going through mud (surprise) lying on your back and pulling yourself through with a rope, I was sad the morning was over. It was hard to believe we also ran a 5K.

So, if you don't mind mud, want a fun way to exercise while raising money for a good cause, I highly recommend signing up for a MuckFest. I should mention however that some people I knew (you know who you are) who participated and did not regularly exercise were sore the next day.

If you would like to see more of the obstacles or find out more information about the MuckFest I participated in here is the link: MuckFest

Here I am jumping off of a big swing into water

The skidmark obstacle

Crawling through a mud-filled tunnel

AARP Welcomes Fitness Guru Denise Austin

While most of our Fit Librarian subscribers might not yet be old enough to be reading AARP magazine or even know that AARP stands for the American Association of Retired Persons, the organization often gives good advice for people of all ages.

Recently Denise Austin, the well-known fitness expert became the wellness ambassador for AARP and has posted a series of exercise videos exclusively for the organization. Some of these exercises take just over a minute to perform. For those wanting to strengthen and stretch specific body parts Ms. Austin has videos targeting feet and ankles, knees, backs, shoulders and more. She also demonstrates a few exercises that can be done while watching TV (like a modified sit-up) or while standing waiting for your morning coffee (such as a kitchen-counter push-up). So, no matter what your age, check out the link for some exercise ideas. Here it is: Denise Austin for AARP

R & R With Rachel (Rants and Raves with Rachel): Being a Catcher is Physically Challenging

Although I play softball on a non-competitive league, which is perfect for me because I am not a competitive person, I still want to play my best. I am one of my team's catchers. This is a position I enjoy but is physically demanding on my body. My job, even in a fun league, is much more than simply catching a pitched ball and returning it to the pitcher. As a catcher I must be strong enough and prepared for the physical demands of the sport. During the course of a game catchers can squat and stand over 100 times. A catcher must also be able to move laterally and explode out of a squat to track down balls. To do all this a workout program needs to involve improving strength and agility. Although I will be doing the exercises that follow to improve my technique as a catcher they are good for anyone to perform.

Lower-Body Plyometrics
Lower-body plyometrics is an effective way to build explosive leg power.

1. Crouch down and jump as high as you can.

2. Repeat this 10-20 times.

Side Lunges
Side lunges will help strengthen the muscles a catcher needs for lateral movement.

1. Stand with your hands on your hips, take a step to the right.

2. Keep your toes pointed forward.

3. Extend the left knee, driving your weight to the right, flexing the knee and hip into a side lunge.

4. Maintain good posture through the entire spine, keeping your head and chest up.

5. Go to the right 5 times and then switch legs, repeating the exercise on the left side 5 times.

Squats
Squats are an exercise that builds leg power, which catchers need during a game, and to endure a full season behind the plate.

1. To perform a squat, stand with your feet about shoulder-width apart and bend your legs until your thighs are about parallel to the floor.

2. Hold this position for about 20 seconds.

Have a look at our previous blog "Squats with a Kick" for a visual reminder of how to do a squat.

Throwing Exercise
This is one of the most important drills for softball catchers.

1. Start by crouching in a catching position at home base. 6-8 balls should be laid out about 15 feet in front of you.

2. Running towards the balls, picking one up and throw it to a randomly picked base (if you are with another person they can call out what base you should throw it to) .

3. Run back to home base.

3. Repeat this process until you run out of balls to throw.

Introducing Susana and the Mulan workout

One of our longtime student volunteers, Susana, is going to occasionally contribute to our blog. She found the Mulan workout online. Mulan happens to be one of her favorite Disney movies. The workout that you see on the poster below is similar to the training that is done in the movie. This workout is a fun one to do with your family. Susana really enjoyed doing the exercises. Your kids will enjoy pretending to be Mulan and General Shang as well.

Here is Susana having fun practicing her battle moves:

side lunge chops

lunge punches

donkey kicks

Some of the moves can be found on this youtube clip from the movie:

R & R with Rachel (Rants and Raves with Rachel): Your Children Love You So Wear a Helmet!

Now that the weather is nicer it's great to see more families outside enjoying time together. Taking a bicycle ride is not only a way to get exercise but it is fun as well. However, why do so many adults think it is not necessary for them to wear a helmet? Parents know children are required to wear bicycle helmets, but many adults never think to put one on themselves. This idea is incomprehensible to me. Do adults feel that they are immortal? Are adults any less susceptible than a child to suffering from a severe brain injury if they have an accident on a bicycle? I wouldn't be married today if it wasn't for a helmet. Before I met my wife she was in a bicycle accident directly outside her house. She broke her jaw on both sides as well as many teeth. It was months before she was up and around and to this day she still has occasional pain. However, if it wasn't for a helmet protecting her head, doctors said she would have been dead.

When I see someone biking without a helmet I usually call after them asking why there isn't one on their head. People must think I am crazy. According to the National Highway Traffic Safety Administration, injuries to the head are one of the main causes of death and traumatic brain injury for cyclists. In 2013 in the United States, over 900 bicyclists were killed and there were an estimated 494,000 emergency department visits due to bicycle-related injuries. The majority of deaths on bicycles occur due to head injuries. Wearing a helmet can reduce the risk of head injury by up to 85%.

So what are we to make of the above information? First of all, I think it is clear: Getting riders of all ages to wear helmets is important and much easier than sustaining an injury or accident to the head. If you think that as an adult riding your bike without a helmet is okay, imagine this scenario: your child wants to play football. You agree to let them play. Then you proceed to let your child go to practices and games without wearing their helmet onto the field. This seems totally ludicrous. But every time you go riding without a helmet (or allow your child to do so) you are actually doing something even more dangerous than the above proposed scenario. Statistics prove this to be true.

There are many metaphorical situations that I can think of that can also be compared to not wearing a helmet while biking. Would you drive a car without brakes? Would you go skydiving without a parachute? Would you cross a busy intersection without looking to see if there were cars coming? All of these situations and decisions are incredibly silly and ignorant. But they are just as foolish as riding your bicycle without your helmet.

Maybe people just need to be reminded how important wearing a helmet is both for your health and safety. By enforcing the use of helmets with your family, you can save your life and the life of your child. So, if you pass me on your bicycle and I don't see a helmet on your head you might hear me ask about it. Remember, I am asking on behalf of your children who want you to live a long and happy life.

What a lucky bunny! He is getting to eat lots of carrots!

Happy Easter, Passover and Spring!