Tennis - and why I suck at it

I suck at tennis.

However I should note that I only tried tennis once back in university because a friend asked me to help him train - and he had years of experience whereas I had never even held a tennis racquet before.

And he thoroughly defeated me, as to be expected when someone experienced and skilled faces someone who is totally inexperienced and has no tennis skills yet to speak of. Plus he had one heck of a back-swing.

Thus my "suckiness at tennis" is really because I knew nothing about it, had zero experience and after that incident in university I never pursued tennis.

Had I actually pursued it however I could have gotten much better. No one near professional I would wager. But at least I would no longer suck at it.

And that really is the essence of dedication. In order to excel at a sport you really need to dedicate yourself to it.

Take archery for example. Ignoring a hiatus during university I have been doing archery for approx. 25 years. That is some serious dedication on my part. And to put my archery skill in perspective earlier today I shot a nice cluster of arrows at 50 yards (150 feet) using a 45 lb traditional recurve bow. That feat  requires some serious strength, dedication and patience. Lots and lots of practice, weight lifting and even yoga went into training to be able to do archery feats of skill and strength.

So my message for people out there exercising / seeking to try a new sport: Don't give up on the first day like I did with tennis. I acknowledge I suck at tennis and I know why I suck at tennis. But maybe someday I will get into it. There is a tennis court 3 minutes from my home so I could easily get back into it.

Or I could get back into baseball or hockey. There is also a baseball diamond and a hockey rink nearby too. Lots of options.

Boxing - Good Sportsmanship Vs Cheating - Who wins?

When it comes to competitive sports there is a lot of cheating - and I am not just talking doping and steroids here, although that certainly happens too.

No, I am talking about just plain old fashioned cheating. Which in the world of professional boxing is things like low blows, head butting, hitting the back of your opponent's head, kidney punches, rabbit punches, etc.

The fight in the YouTube video further below - Riddick Bowe Vs Andrew Golota - is a rematch between two boxers who hate each other. The first of the two fights can also be seen on YouTube, but it is their 2nd fight which is the more interesting of the two fights.

The two boxers are evenly matched, but their primary difference is that Golota likes using headbutts and low blows - which gives him an unfair advantage over a fighter who doesn't cheat.

So who will get the upper hand during the fight? Who will win? Watch and see. When you see the match you will understand why this is such an important match and why it is a great demonstration of both boxing skill and the difference between good sportsmanship / cheating.

(Personal Note - This is my all time favourite boxing match to watch. I love watching this match. Even people who are not normally into boxing will appreciate watching this match.)

July Motivational Quotes, + World Cup Quotes

In honour of the ongoing World Cup we have included a few noteworthy quotes by soccer players.

"I give my soul every time I step on the pitch. I have done this with Uruguay, Ajax and Liverpool. I do not hold anything when I finish a game."
- Luis Suarez

"It's the only sport that's played in every country in the world. It's played and watched all over the world, it's the most popular sport in probably 90% of the countries, and then with the World Cup, you have the most viewed tournament of any sport in the world."
- Claudio Reyna

"Football became my life at five or six. The earliest memory I have is of playing in my first boots, a pair of black and white Alan Balls. It was 1970, four years after the World Cup, and I scored three goals at school."
- Vinnie Jones

"The boy can do anything, but to be the star of the World Cup you have got to get to the final and win it!"
- Alan Hansen

"I want to be more than just some guy who played in a World Cup final."
- Jonny Wilkinson

Find Inner Strength

"Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength."
- Arnold Schwarzenegger

"If we could give every individual the right amount of nourishment and exercise, not too little and not too much, we would have found the safest way to health."
- Hippocrates

"I do not think that there is any other quality so essential to success of any kind as the quality of perseverance. It overcomes almost everything, even nature."
- John D. Rockefeller

"Strength does not come from physical capacity. It comes from an indomitable will."
- Mahatma Gandhi

There Are No Limits

"If you always put limits on everything you do, physical or anything else, it will spread into your work and into your life. There are no limits. There are only plateaus; and you must not stay there, you must go beyond them."
- Bruce Lee

"Most of our obstacles would melt away if, instead of cowering before them, we should make up our minds to walk boldly through them."
- Orison Swett Marden

"You can't depend on your eyes when your imagination is out of focus."
- Mark Twain

Never Give Up

"Energy & persistence conquer all things."
- Benjamin Franklin

"I've missed more than 9,000 shots in my career. I've lost almost 300 games. Twenty-six times, I've been trusted to take the game winning shot and missed. I've failed over and over and over again in my life. And that is why I succeed."
- Michael Jordan

"The secret of getting ahead is getting started."
- Agatha Christie

10 Tips for People who want to get into Competitive Archery

So, you want to go to archery competitions eh?

There are plenty of recurve, compound and traditional archery competitions to choose from. Whatever your chosen field of archery you can succeed at it if you are properly motivated and work hard to achieve your success.

Here is some handy advice on how you can achieve archery success faster by giving yourself a physical and mental edge.

#1. Start exercising more often - every day or every 2 days ideally. Focus on a full body routine will build strength, balance, endurance and hone your body from head to toe. Even professional golfers these days now exercise because they have realized it gives them a physical edge in the sport. Gone are the days when overweight golfers like Arnold Palmer could get by in golf without exercising. Today's golfers like Tiger Woods have carefully designed exercise routines to help them get a physical edge.

#2. Hire an archery coach / personal trainer. (Hint hint!) An archery instructor will be able to tell you what you are doing wrong and help you to correct your mistakes faster than anything you could do on your own.

#3. Healthy diet. If you are going to take archery seriously as a sport then you need to be training and eating like an athlete in any other sport. Eating healthy means a good balanced diet with lots of vitamins, nutrients, minerals and a fair dose of protein. An archer who ignores this aspect of their physical conditioning and does the exercises without adding the extra quality fuel to build stronger muscles will be shooting themselves in the foot metaphorically because they simply weren't getting enough of the building blocks they need to turn their body into a well-oiled machine.

#4. Daily or thrice weekly practice. At a bare minimum you should be honing your archery skills three times per week. Every day or every second day. Break days are good to have so your muscles have time to build and recover.

#5. Sleep. Your body needs rest in order to build new muscle tissue. Sleep + quality food + strength building exercises = More muscle!

#6. Yoga. I cannot stress this enough. Regardless of what you might think of yoga, I swear by it. Yoga gives archers better balance, better physical coordination, better core upper body strength. These are all things archers need.

#7. Yogic breathing. Two reasons. First, because yogic breathing helps you to control your breathing while you are shooting. Less shoulder movement = more accuracy. Second, yogic breathing has a calming effect on you and disciplines your mind. This is exceptionally useful during a competition when you may be nervous, stressed or distracted.

#8. Seriousness. If you want to get into competitive archery then you need to take the sport seriously and be religious about it. Skipping out on practice, skipping your daily exercises, ignoring your dietary needs... these are all signs you are not taking the sport seriously and you are just doing it out of pride / ambition.

#9. Humility. This is something you will learn anyway when you go to archery competitions expecting to win and instead you get metaphorically stomped on by other archers who are way more experienced and better than you are. You are better off going into the competition feeling humble and remind yourself to just try your best. If you do your best then you will never be ashamed of what you do, and if you are humble enough to realize that there is always someone better than you, then you stand a good chance of surviving your first several competitions without having your ego crushed.

#10. Perseverance. Don't give up on archery competitions just because you don't win the first competition, the second competition or even the 10th competition you go to. When you lose it just means you need to go back and keep practicing. Never give up.

What does it take to become an Olympic archer?

Q

"I am from venezuela, I have nine years practicing archery and I love this sport, it's part of my life...

All coaches left my country to other countries by the abuse and the low value given to them, I have a few years of training without a coach, in 2010 I traveled to Canada to my grandmother's house and told him all the things I passed in archery in my country and she took me to an archery in calgary and helped me to buy a bow ( hoyt Alpha Burner) and talk to a Canadian coach to train me.

thanks to that I improve a lot and achieve shoot 1348 points, I know it's not much but fight hard to achieve...

I want to be an excellent archer, that's my goal, you could guide me, because I want to go to canada and become a excellent Canadia archer, what i have to do? there is a chance?

Please. Any help you can give me is appreciated."

Luis R.

A

Hello Luis!

Honestly you have three choices. And two of them will be quite expensive.

You either train yourself, which will cost less and require you to be doing archery 3-6 times per week.

Or you hire an archery coach to train you several times per week, which will cost you about $180 to $240 per week. (Roughly $9,000 to $12,000 per year.)

Or you could even hire a former Olympian archer to train you, which will be about $20,000 per year ($400 per week).

So yeah, it really depends on whether you want to pay for training or focus on self-improvement / Do It Yourself.

Sincerely,
Charles Moffat
CardioTrek.ca

Tips for Marathon Runners

Running a long distance race like the Toronto Waterfront Marathon or the Ironman Competition takes months of hard training, proper diet and preparation. All competitive sports require that extra level of commitment. Here are 5 handy tips to get ready for a race with only a month to go:

#1. Buy New Shoes

Don't run your race in brand new shoes, or the old trainers you have been practicing in for months! One month is an ideal amount of time to find a new pair, and practice, to break them in. It will allow the time for the new shoes to feel comfortable, but remain relatively new for the race. (Wearing brand new shoes will feel uncomfortable.)

#2. Check Your Distance

You should be able to run at least 3/4 of your race distance with ease. It's not necessary to practice the full distance, but doing a practice run is a confidence boost. You will feel less nervous if you know you can complete the full distance having done 75% of it with barely trying.

#3. Merge Your Training Runs

Running intervals, for time, endurance, and speed are all necessary, separate, training techniques. However, now it's time to combine them. Start training with one run per week during which you "run your best." Have a session running fast and long, with little recovery time, if you require walking breaks, will be great practice for building your endurance.

#4. Plan for Race Day

Start planning for the morning of the race. Think about what you will eat for breakfast, and what snacks or gels to bring for the run. Decide what to wear and run a few times in the outfit to make sure it's comfortable, and nothing bothers you about it. Plan for rides or parking, and be sure to consider all of the practical matters like urinating before the race, what you will eat the night before, optional things you might wear depending on weather conditions, etc.

#5. Ask Friends and Family to Come Out

You'll need a cheer squad. Ask friends and family well in advance to come out and cheer you on. Plan for a celebratory big breakfast / dinner, for when you triumphantly cross the finish line and everyone can celebrate.

Being prepared for race day will ease nerves, and save time on the big day. This will leave more free time for training, and will have you relaxed at the starting line, and pumped for the race.

You are never too old to start a new sport

I was going through old emails earlier today and found one I had failed to answer (it was in the wrong folder).

In the email a mother was talking about signing her son up for archery lessons and said "he is kind of too old to start new sports".

I read this with quiet bemusement.

I didn't laugh out loud or anything. I was just mildly amused and a tad indignant. How is SIXTEEN too old to start a new sport?

I mean com'on, many athletes don't start their preferred sport until they are 17, 18, 19 or well into their 20s.

And there is nothing stopping adults and even seniors from taking up a sport - including a competitive sport - well into their golden years.

An elderly (and even overweight person) can easily learn to do the splits (see photo below) or any number of other activities during their older years.

They might get really into bicycles - and even fixing bicycles in their old age.

They might take up archery as a recreational sport - or even compete in archery competitions.

They might even take up boxing, martial arts or yoga.

What it really comes down to is that there is nothing stopping you from starting a new sport - and even competing in a new sport.

Age, disability, sex/gender, being overweight - these are just excuses.

Willpower and taking the first steps towards a new goal, those are the deciding factors.

How to do Archery in the Wind and Rain

When it comes to outdoor archery competitions there is a good chance you will sometimes end up competing in wind and rain conditions. If you don't like it you have two options:

1. Don't compete in outdoor archery.

2. Learn to shoot despite wind and rain.

Now I am not suggesting you just give up and do number 1. If you give up that easily due to a little wind and rain you seem to be missing the point of outdoor archery - and likewise outdoor archery competitions. The wind and rain (and heat) is supposed to be an added obstacle.

I once did archery on a very foggy day and I have to admit it made it a lot more interesting having a blurry target in the distance. And it really didn't effect the quality of my shots once I got over the unfamiliar environment.

RAIN

Taking positive and preventative action will help you get better results. Fussing over the weather conditions won't help you, but being proactive about them will. Take your time like you would during a normal shot. Don't rush it just because you want to get it over with.

Some people have more difficulties than others shooting in the rain. They think things like "I suck at shooting in the rain. I always shoot badly in the rain." Etc. However that negativity is a mental block. You can adjust for rain conditions very easily.

For example if you practice shooting in the rain regularly you may realize you shoot several inches lower in heavy rain. You can correct this by simply adjusting your shot upwards by the same measurement.

Depending on how heavy the downpour it is you may have to adjust your shots a different amount. If it is barely spitting outside then you don't really need to adjust your shots at all. "It is the arrow hitting the rain, not the rain hitting the arrow."

When it comes to your equipment it is best to think preventative. Keep all your equipment in waterproof containers until it is ready to use. A big baggie can be slid over your quiver to keep your arrows dry. Small baggies for everything else you want to keep dry - including the lens on your telescope when not in use.

Dress appropriately. Always bring your rain gear to competitions because you never know when you might need it. Waterproof boots or shoes, a towel to dry off your equipment, a large umbrella, wide brimmed waterproof hat (Stetson cowboy hats work great), a tight-fitting jacket with a waterproof hood, etc.

If you can have a friend, coach or fellow competitor hold an umbrella for you while you shoot and do the same for them when they shoot.

WIND

Studies show that the wind effects the archer more than the arrow by making you less steady on your feet. The wind is literally blowing you in one direction and you need to anchor your feet and stand firmly to your spot - unbending like an oak tree. Master this ability to be unmoving despite the wind blowing you and the simple matter of adjusting your arrow shots to match the wind will seem easy. (Building up your strength and balance in your legs will be an advantage in such conditions to help keep you steady.)

In wind conditions it depends on whether it is a steady wind or gusting.

A steady wind is easy to adjust for. It will knock your arrows sideways so you need to adjust your shots accordingly. I also find that heavier arrowheads make for less fishtailing arrows, so that will improve your accuracy.

A gusting wind means you need to be patient and time your shot between the gusts. A technique I use is to study the grass while waiting to make my shot. If the grass stops moving in the wind momentarily then it is the right time to shoot. You will still need to adjust your shot like during a steady wind, but the random gusts will feel less random.

If you don't like looking at the grass (or there is no grass) you can also tie a ribbon, windsock or flag to a nearby post and you can get an idea of the wind's direction and speed.

If you don't learn how to adjust for both steady and gusting wind then good luck. Your shots will be a lot more random because you lack the experience learning how to adjust your shots. Experience and training yourself in these conditions are the biggest factors for improving your ability to shoot.

Let your arrows tell you where to aim. This is an old school traditional archery thing, but it remains true for all time. If your shots are going to the left then shoot to the right the appropriate distance. Do NOT changes your sights on your bow. The reason is because if the wind changes several times during the competition then you won't be able to remember all the changes you made.

Shifting Wind Conditions - These are the worst. The wind keeps changing direction at random, sometimes changing and then changing again within mere seconds. Remember your training however and learn to shoot in-between the gaps when the grass it still.

During competitions remember that your fellow competitors are having the same problems as you are. If you have trained to shoot in wind and rain then you will be fine. If they haven't then that gives you a competitive edge.

HEAT AND HUMIDITY

Many archers have less problems combating extreme heat and humidity because they are used to training outdoors on hot days. A lot of this you should already know. However for the purpose of  diversity here is some tips.

Drink lots of fluids - Powerade, Gatorade, juice, etc. Avoid caffeine and alcohol. Avoid sugary drinks too.

Learn the warning signs of heat fatigue, heat exhaustion and heat stroke. Not just for you, but for your fellow competitors.

Keep ice packs and cold drinks in a cooler. A personal cooling device (like those backpacks that cyclists wear) would be handy too. Apply cold packs to your neck and other areas where blood flows.

A fun thing to bring is a camping shower device. Fill it with cold water and stand under it for a cool shower.

Wear clothing that doesn't trap heat or sweat.

Stay in the shade whenever not shooting. A large beach umbrella would be handy if there is no shade available.

Boxing - David Vs Goliath

In the video below is a boxing match between David Haye and Russian giant Nikolay Valuev (Goliath). Now you might think David Haye doesn't stand a chance before the giant Valuev - and that would show your ignorance of boxing rules.

Many people like to compare boxing to martial arts like kung fu, karate, taekwondo, etc. What they are forgetting is that boxing is not a martial art. It is a competitive sport with a very specific set of rules. Or rather several sets of rules.

Broughton's rules (1743)
London Prize Ring rules (1838)
Revised London Prize Ring rules (1853)
Marquess of Queensberry rules (1867)

Spoiler Alert! In the video David Haye manages to win the bout by scoring slightly more points than Nikolay Valuev. They are both very good boxers, but Haye managed to score a mere 4 extra punches (4 extra points) to win the match. The final scoring from the judges was 114-114, 116-112, 116-112. Hence why knowledge of point scoring in boxing is important. In a street fight Nikolay Valuev probably would have won due to his size and skill, but thanks to the rules of boxing David Haye stood a chance because all he needed to do is score a couple extra points.




If you want to learn more about boxing you can get boxing lessons in Toronto from me (your friendly neighbourhood personal trainer) or I also recommend the ebook below, available on Amazon Kindle.


The Revised London Prize Fight Rules (1853)

1. That the ring shall be made on turf, and shall be four-and-twenty feet square, formed of eight stakes and ropes, the latter extending in double lines, the uppermost line being four feet from the ground, and the lower two feet from the ground. That in the center of the ring a mark be formed, to be termed a scratch; and that at two opposite corners, as may be selected, spaces be enclosed by other marks sufficiently large for the reception of the seconds and bottle-holders, to be entitled “the corners.”
2. That each man shall be attended to the ring by a second and a bottle-holder, the former provided with a sponge and the latter with a bottle of water. That the combatants, on shaking hands, shall retire until the seconds of each have tossed for choice of position, which adjusted, the winner shall choose his corner according to the state of the wind or sun, and conduct his man thereto, the loser taking the opposite corner.
3. That each man shall be provided with a handkerchief of a colour suitable to his own fancy, and that the seconds proceed to entwine these handkerchiefs at the upper end of one of the center stakes. That these handkerchiefs shall be called “the colours;” and that the winner of the battle at its conclusion shall be entitled to their possession, as the trophy of victory.
4. That two umpires shall be chosen by the seconds or backers to watch the progress of the battle, and take exception to any breach of the rules hereafter stated. That a referee shall be chosen by the umpires, unless otherwise agreed on, to whom all disputes shall be referred; and that the decision of this referee, whatever it may be, shall be final and strictly binding on all parties, whether as to the matter in dispute or the issue of the battle. That the umpires shall be provided with a watch, for the purpose of calling time; and that they mutually agree upon which this duty shall devolve, the call of that umpire only to be attended to, and no other person whatever to interfere in calling time. That the referee shall withhold all opinion till appealed to by the umpires, and that the umpires strictly abide by his decision without dispute.
5. That on the men being stripped, it shall be the duty of the seconds to examine their drawers, and if any objection arise as to insertion of improper substances therein, they shall appeal to their umpires, who, with the concurrence of the referee, shall direct what alterations shall be made.
6. That in future no spikes be used in fighting boots except those authorized by the Pugilistic Benevolent Association, which shall not exceed three-eights of an inch from the sole of the boot, and shall not be less than one-eight of an inch broad at the point; and, it shall be in the power of the referee to alter, or file in any way he pleases, spikes which shall not accord with the above dimensions, even to filing them away altogether.
7. That both men being ready, each man shall be conducted to that side of the scratch next his corner previously chosen; and the seconds on the one side and the men on the other, having shaken hands, the former shall immediately return to their corners, and there remain within the prescribed marks till the round be finished, on no pretense whatever approaching their principals during the round, under penalty of 5s. for each offense, at the option of the referee. The penalty, which will be strictly enforced, to go to the funds of the Association. The principal to be responsible for every fine inflicted on his second.
8. That at the conclusion of the round, when one or both of the men shall be down, the seconds and bottle-holders shall step forward and carry or conduct their principal to his corner, there affording him the necessary assistance, and no person whatever be permitted to interfere with this duty.
9. That at the expiration of thirty seconds (unless otherwise agreed upon) the umpire appointed shall cry “Time,” upon which each man shall rise from the knee of his bottle-holder and walk to his own side of the scratch unaided, the seconds and the bottle-holders remaining at their corner; and that either man failing so to be at the scratch within eight seconds, shall be deemed to have lost the battle.
10. That on no consideration whatever shall any person be permitted to enter the ring during the battle, nor till it shall have been concluded; and that in the event of such unfair practice, or the ropes and stakes being disturbed or removed, it shall be in the power of the referee to award the victory to that man who in his honest opinion shall have the best of the contest.
11. That the seconds and bottle-holders shall not interfere, advise, or direct the adversary of their principal, and shall refrain from all offensive and irritating expressions, in all respects conducting themselves with order and decorum, and confine themselves to the diligent and careful discharge of their duties to their principals.
12. That in picking up their men, should the seconds or bottle-holders willfully injure the antagonist of their principal, the latter shall be deemed to have forfeited the battle on the decision of the referee.
13. That it shall be “a fair stand-up fight,” and if either man shall willfully throw himself down without receiving a blow, whether blows shall have previously been exchanged or not, he shall be deemed to have lost the battle; but that this rule shall not apply to a man who in a close slips down from the grasp of his opponent to avoid punishment, or from obvious accident or weakness.
14. That butting with the head shall be deemed foul, and the party resorting to this practice shall be deemed to have lost the battle.
15. That a blow struck when a man is thrown or down, shall be deemed foul. That a man with one knee and one hand on the ground, or with both knees on the ground, shall be deemed down; and a blow given in either of those positions shall be considered foul, providing always, that when in such position, the man so down shall not himself strike or attempt to strike.
16. That a blow struck below the waistband shall be deemed foul, and that, in a close, seizing an antagonist below the waist, by the thigh, or otherwise, shall be deemed foul.
17. That all attempts to inflict injury by gouging, or tearing the flesh with the fingers or nails, and biting, shall be deemed foul.
18. That kicking, or deliberately falling on an antagonist, with the knees or otherwise when down, shall be deemed a foul.
19. That all bets shall be paid as the battle-money, after a fight, is awarded.
20. That no person, on any pretense whatever, shall be permitted to approach nearer the ring than ten feet, with the exception of the umpires and referee, and the persons appointed to take charge of the water or other refreshment for the combatants, who shall take their seats close to the corners selected by the seconds.
21. That due notice shall be given by the stakeholder of the day and place where the battle-money is to be given up, and that he be exonerated from all responsibility upon obeying the direction of the referee; and that all parties be strictly bound by these rules; and that in future all articles of agreement for a contest be entered into with a strict and willing adherence to the letter and spirit of these rules.
22. That in the event of magisterial or other interference, or in case of darkness coming on, the referee shall have the power to name the time and place for the next meeting, if possible, on the same day, or as soon after as may be.
23. That should the fight not be decided on the day, all bets, instead of being drawn, shall be put together and divided, unless the fight shall be resumed the same week, between Sunday and Sunday, in which case the bets shall stand and be decided by the event. That where the day named in the articles for a fight to come off is altered to another day in the same week, the bets shall stand. The battle-money shall remain in the hands of the stakeholder until fairly won or lost by a fight, unless a draw be mutually agreed upon.
24. That any pugilist voluntarily quitting the ring previous to the deliberate judgment of the referee being obtained, shall be deemed to have lost the fight.
25. That on an objection being made by the seconds or umpire, the men shall retire to their corners, and there remain until the decision of the appointed authorities shall be obtained; that if pronounced “foul,” the battle shall be at an end, but if “fair,” “time” shall be called by the party appointed, and the man absent from the scratch in eight seconds after shall be deemed to have lost the fight. The decision in all cases to be given promptly and irrevocably, for which purpose the umpires and the referee should be invariably close together.
26. That if in a rally at the ropes a man steps outside the ring, to avoid his antagonist or escape punishment, he shall forfeit the battle.
27. That the use of hard substances, such as stones, or sticks, or of resin, in the hand during the battle shall be deemed foul, and that on the requisition of the seconds, of either man, the accused shall open his hands for the examination of the referee.
28. That where a man shall have his antagonist across the ropes in such a position as to be helpless, and to endanger his life by strangulation or apoplexy, it shall be in the power of the referee to direct the seconds to take their man away, and thus conclude the round, and that the man or his seconds refusing to obey the direction of the referee, shall be deemed the loser.
29. That all stage fights be as nearly as possible in conformity with the foregoing rules.

Marquess of Queensberry Rules (1867)

1. To be a fair stand-up boxing match in a 24-foot ring, or as near that size as practicable.
2. No wrestling or hugging (clinching) allowed.
3. The rounds to be of three minutes duration, and one minute's time between rounds.
4. If either man falls through weakness or otherwise, he must get up unassisted, 10 seconds to be allowed him to do so, the other man meanwhile to return to his corner, and when the fallen man is on his legs the round is to be resumed and continued until the three minutes have expired. If one man fails to come to the scratch in the 10 seconds allowed, it shall be in the power of the referee to give his award in favour of the other man.
5. A man hanging on the ropes in a helpless state, with his toes off the ground, shall be considered down.
6. No seconds or any other person to be allowed in the ring during the rounds.
7. Should the contest be stopped by any unavoidable interference, the referee to name the time and place as soon as possible for finishing the contest; so that the match must be won and lost, unless the backers of both men agree to draw the stakes.
8. The gloves to be fair-sized boxing gloves of the best quality and new.
9. Should a glove burst, or come off, it must be replaced to the referee's satisfaction.
10. A man on one knee is considered down and if struck is entitled to the stakes.
11. That no shoes or boots with spikes or sprigs be allowed.
12. The contest in all other respects to be governed by Revised London Prize Ring Rules.

Anti-Depressants Vs Sports for Kids

America's children have an obesity problem... because they don't exercise enough.

America's children are frequently diagnosed with depression and prescribed anti-depressant medication... because they don't exercise enough.

Now you might have gone, wait, what does obesity have to do with depression? It has a lot to do with it actually. There has been a lot of health research done linking a variety of hormonal problems with obesity and depression, often creating a vicious cycle wherein the obese person eats comfort food whenever they are sad, which increases their weight and simultaneously the hormones which are making them feel depressed.

In contrast exercise is a natural anti-depressant.

So it stands to reason that if America's parents want their kids to be happy and healthy they need to get their kids involved in after-school sports and summer activities that will keep them active, engaged and having fun.

Now not all kids are cut out for baseball, basketball, soccer or football. Or hockey if you live in Canada. But there are plenty of other sports out there available for children which encourage weight loss while having fun.

#1. Archery - Its super popular right now and it combines resistance training with mental discipline.

#2. Boxing - Makes for a really cardio exercise, which can really shed the fat.

#3. Martial Arts - Lots of cardio and encourages mental discipline.

#4. Bicycling - Including downhill, rally, BMX and more.

#5. Bowling - Not exactly known for its benefits as a weighlifting exercise. Its basically a bit like shotput with a target.

#6. Cheerleading - Yes, it counts as a competitive sport. Gymnastics in general.

#7. Ballet / Dance - Very good cardio and also improves balance and coordination.

#8. Diving / Swimming - Good cardio and resistance training simultaneously.

#9. Fencing - Who doesn't love a good swordfight?

#10. Lacrosse - A brutal game at times, but definitely high in cardio.

#11. Rowing - Racing rowboats? Huzzah. That does sound like fun.

#12. Rugby - Like football, but without all the padding.

#13. Skating - If you have an ice rink handy nearby this makes for good cardio - plus the cold burns extra calories and forces you to move around more to stay warm.

#14. Skiing - Whether its downhill or cross country skiing makes for good cardio.

#15. Tennis - Want to sweat? Tennis will get you breathing and sweating hard.

#16. Wrestling - Olympic wrestling combines speed and strength to try and pin your opponent. Size is an advantage in this particular sport.

So there is really no shortage of sports out there for kids to enjoy if their parents make the effort to enroll them in such activities. The exercise and fun they have will boost their self-confidence and reduce any feelings of depression. Given time the weight will disappear, but they have to stick with it.

Many kids quit sports because they feel they aren't cut out for it physically or feel uncomfortable in a team sport environment. That is why other sports like archery and boxing work better for some children because they have to learn self-reliance and patience instead, but also benefit from a less stressful atmosphere because they can do such sports for fun instead of for competitions.

Note - The above list of sports is equally good for adults who want to lose weight and have fun doing so.

Spectator Sports Vs Activity Sports

Can you name the number one spectator sport in America?

I will give you some hints.

It is NOT football.

It is NOT baseball.

And it most certainly is not basketball or hockey!

The number one spectator sport in America is NASCAR.

That is right. Its not even an exercise. Although the drivers do get injured regularly, they're not sports injuries in the normal sense of the word.

Now that isn't to say Nascar drivers don't have to stay fit. They do, but their goal isn't peak fitness - its peak awareness, reflexes and reaction time. In theory a juggler would be good at driving a car in Nascar.

Another big spectator sport is the horse races - again a sport where the rider isn't doing much of the work and its mostly the horse which is getting all the exercise. Horse racing is mostly popular however due to the gambling that goes on, as the horse races really wouldn't exist on a day to day basis without gambling propping it up financially.

Now obviously many people who watch Nascar or go to the horse races are not racing cars around a circular track or riding horses on a regular basis. Many of them have probably never even touched a racecar or a horse.

When it comes to regular sports however the percentage of people who watch the sport and the percentage of people who also engage in that particular sport can vary wildly. eg. For many winter sports like the bobsled, figure skating and giant slalom skiing the people watching such sports have likely never used an Olympic bobsled, figure skated professionally, let alone attempted to ski down a giant slalom track.

I am ranting here, I admit.

Sports rants are actually pretty common to sports oriented websites and blogs. There is even a YouTube channel called SportsRantz wherein that is all they do - rant about different sports. See http://www.youtube.com/sportsrantz to see what I am talking about.

SportsRantz TV - Interactive sports talk and sports tv

But that is just the thing about spectator sports. They're for spectating. Normal people don't actually DO these sports.

Oh sure, some people out there play football, baseball, basketball, hockey, soccer, rugby, cricket... Some of them like me even do boxing, archery and swimming.

But being an avid spectator of a sport and being an active participant in a sport are two extremely different things. They can certainly be complimentary however.

If you watch sports regularly, yes, you can learn things to improve the quality of your performance in your chosen sport. But it will only happen if your chosen sporting franchise is actually giving away professional tips to people new to the sport.

Example...

Watch an archery competition on YouTube sometime. They will talk and talk about concentration and focus, and it is true that those things are important. But they will completely skip over important aspects of archery such as form, balance, training regimens, training methodology, diet, cross-training, etc. In other words the sports broadcasters / announcers are really focused on the entertainment value of what they are presenting and they aren't teaching the viewers anything about the sport and how to get better at it.

And there are many televised sports that do this - all entertainment value, almost no sports educational value.

And then there is the advertising commercials - which largely vary between beer commercials and sometimes, if you're lucky, you might get a Nike or Adidas commercial.

Lets take for example the Tour de France - a bicycling race across part of France which takes 21 days to complete and includes 2 rest days. Which means people watching the Tour de France on television are basically watching 21 days of people doing nothing but bicycle really hard (and sometimes have crashes, which admittedly makes it a bit like Nascar, people like to see athletes crashing into each other).

When you watch the Tour de France on television you will see on a regular basis commercials for bicycles. And it is basically the only time I have ever seen a bicycle commercial. You will see other commercials too, again geared towards sports fans, but the bicycle commercials will dominant.

Now that to me is the way commercials for sports SHOULD be done. The advertising fits the sport itself.

Whereas if you watch football every second ad will be either a truck commercial or a beer commercial - because they've recognized that the people who watch football in America are the working class, and they just happen to like beer and trucks. (Ironically you will also see a lot of commercials telling people to not drive while drunk, which makes perfect sense when you consider the other things they are being told to go out and purchase.)

Anyway, back to my original point of this post...

If you are going to show interest in a particular sport I recommend actually doing that sport yourself. If you love tennis, go get a tennis racquet and learn how to play tennis. You don't even need a partner or a tennis court to practice either. You can practice against a wall for fun (similar to a squash court).

Although I do recommend it be a wall without windows. Breaking windows and losing your tennis balls constantly would be a bad idea.

Some tennis courts also have walls specifically made so people can practice against a wall by themselves - as shown by the image on the above right.

So you definitely don't need a partner all the time if you want to do a competitive sport, and therefore a shortage of an exercise partner should be no deterrent from you getting your needed exercise.

Of course, if you absolutely must have a partner you could also hire me as your personal trainer. Although I admit, I suck at tennis, but that is mostly because my backhand is so horrible and I don't do tennis that often.

However like with any sport that takes patience and practice a person will get better if they just follow the Nike slogan and "JUST DO IT".

Seven Strange Competitive Sports

Looking for a sport you can have a lot of fun doing?

Well there is a lot of strange sports out there - and some of them are surprisingly fun to do.

#1. Cheese Rolling

The goal? Beat a giant Double Gloucester roll of cheese to the bottom of a hill.

#2. Chess Boxing

Alternating rounds of boxing with chess... Not kidding. There is even a World Chess Boxing Organization.

#3. Underwater Hockey aka Octopush

Yes, it is basically just hockey under water. Sounds easy, right?

#4. Fistball

Basically like soccer... but you use your fists.

#5. Bog Snorkeling

Swim through a thick peat bog using naught but snorkel and flippers.

#6. The Annual Man Vs Horse Marathon

Exactly what it sounds like. The man actually has a fair chance of winning because horses aren't that good over rough terrain or longer distances.

#7. Wife Carrying

Invented in Finland, but also popular in the USA...

12 Tips for Running a Marathon

Running a marathon is the ultimate accomplishment for many runners and joggers whose goal is to stay fit or achieve a personal best, but it is also one of the most difficult fitness goal to achieve (up there with triathalons and Iron Man competitions).

Just running 42.2 kim (26.2 miles) and not hurting yourself is a physical accomplishment, as sports injuries are pretty common when running a marathon.

Regardless of your goals or completion times you need to be prepared. Running a marathon demands intense preparation in all aspects of one’s life, including training, diet, and sleep, and mental preparation. Here are 12 tips that will help any marathon runner reach their desired goals:

1. Plan well, and do so well in advance. A marathon is absolutely not something you just decide to do on a whim. It should take months of preparation. Even as much as six months or a year in advance, depending on your fitness level. Choose a marathon that is months away to work towards, and begin preparation immediately. Start logging your runs and times, starting with shorter runs (2-5 miles, depending on your endurance) during the week and longer runs on the weekend. Slowly work your way up as you build endurance.

2. Set reasonable goals. If you've never run a marathon before, don't think you'll go under-4 hours the first time out. Set goals that will push you, but that at the same time you can actually reach by keeping a log and seeing where your stamina and running capacity is well before the race begins.

3. Do practice Half Marathons. Once per month try running a half marathon and time yourself. Half marathons will give you a better idea of where you will fare when you finally do a full marathon.

4. Set Limits on your weekly running. Your goal should be to run 45 to 50 km (25 to 30 miles) per week. Basically 9 to 10 km (5 to 6 miles) fives times per week. The reason you want to limit yourself is to prevent injuries and stave off the effects of running addicition (which can lead to insomnia and a variety of health / mental problems including OCD). As your legs get stronger and you get significantly better endurance wise you can start increasing your amount of running to 90 to 100 km (55 to 60 miles), but avoid going over the 100 km per week limit. Running obscene amounts can lead to running addiction and Obsessive Compulsive Disorder - causing you to lose friends and alienate family members with your addiction. (Running addicts are known to avoid going to the funerals of loved ones because they'd rather be running, go running when on vacation when they should be relaxing, avoid friends/family, etc.)

5. Eat a low-fat, high carb diet. Carbohydrates are the fuel you will need to push through a marathon and for all training runs leading up to it. Make pasta and baked potatoes a staple in your diet. Keep your diet low-fat, but not no fat; focus on good fats, like those found in poultry and fish, are necessary for storing extra energy during your runs.

6. Drink lots of fluids. Carry a nalgene or similar water bottle and try to drink at least one, if not two throughout your day. During runs, stay hydrated by bringing a smaller water bottle. Don't overdo it though: drinking an excess of water will make you feel sick and can lead to cramps, dizziness, and nausea.

7. Incorporate other exercise into your routine. Some weight lifting—particularly with a concentration on the lower body—will help build up muscular endurance for races. Yoga is also extremely helpful to runners in that it helps stretch muscles and develops flexibility, but also is a time for meditation and stress relief.

8. Think you can. Mental preparation is key for helping push through when you hit the wall towards the end of a race. Learn to think positive and visualize success (especially completing a race) in the months leading up to the big event.

9. Develop a regimented sleep schedule. Sleep is necessary for stress relief, body repair, and for your general health and well-being. Be sure to get at least 8 hours every night. Tailor your sleeping patterns leading up to a race to match the hours you will be getting up for a race and going to bed before it. If you are suffering from insomnia it might be because you are running too much (or too close to bedtime). Change your routine so you run in the morning and avoid exercising 4 hours before your bedtime. During weekends or days off try to get naps too to speed up healing process.

10. Find a partner. Some people like running as a solitary endeavor, but most find the most success when running with a partner. You'll be able to push each other and support each other, particularly when the going gets tough. Don't expect to talk that much while running, if you are capable of talking when you should be breathing heavily then you really aren't pushing yourself that hard.

11. Taper leading up to the race. Don't push yourself harder than you ever have before or during a marathon. Instead, taper off how much running you do leading up to a race so your muscles have plenty of time to recover and are at full strength on marathon day. During the race remember that you might not finish the race due to exhaustion - it happens and its nothing to be ashamed of. You will do better next time.

12. Enjoy the experience. Don't get so caught up in how others are doing or get down on any lackluster runs to forget that running marathons is a truly enjoyable activity. During the marathon, take the time to take it all in—the scenery, the crowds, and especially your successes. Make memories that will last long after you cross the finish line.

Liven Up Your Workout

Here is 5 ways to Liven Up Your Workout!

#1. Try Adrenaline High Weight Loss

Why? Because doing something scary like mountain climbing (or rock climbing inside with a harness) is both fun and the adrenaline kickstarts a huge energy burn.

#2. Take Up a Competitive Sport

It doesn't have to be anything special or super competitive. Just road hockey is still competitive because its you vs them.

#3. Hire a Personal Trainer

A personal trainer (*cough* like me, if you live in Toronto) can help make your daily workout more interesting by giving you additional challenges.

#4. Browse Exercise Blogs, Magazines and Books

Find new ways to spice up your exercise routine with a variety of different exercises.

#5. Try a New Activity with a Friend

Take up archery, boxing, swimming, ice skating or something you've never done before. Eg. White water rafting.

Javelin Throwing

I was recently curious about getting into the Olympic sport of Javelin Throwing. I tried it back in high school, but didn't really get the opportunity to get into it.

So I asked around to see if anyone knows where I can buy Javelins in Toronto and the best answer isn't even in Toronto. The company has Toronto in the name, but its located in Markham.

Sports Equipment of Toronto Ltd.
250 Telson Road
Markham
Ontario L3R 1E6
Canada

I warn you in advance however that javelins can be a tad expensive. (Which makes sense why so few people get into the sport.) The prices listed at sportsequipmentoftoronto.com/shop/category.aspx?catid=223 range from $1,115 to a mere $50.


So yes, you could get into the sport for a mere $50... but lets be realistic. Do you really want to throw ONE javelin and then have to go pick it up? No. You're going to want at least 4 or 5 javelins that you can throw, and then go pick them all up at once.

So if you want to get into it as a sport you have to be thinking of spending $200 to $6,000, plus you may want to get books about throwing technique, a coach who can teach you how to run and throw properly, or even special gloves or track and field shoes.

But hey, extra equipment is pretty standard with almost any serious sport.

Triathlons: Why or Why Not Train for Them?

Signing up for a Triathlon is not for everyone. After all, if it was easy then everyone would do it.

The Triathlon isn't just for people looking lose weight or tone up, or just to maintain your current fitness level. Training for a triathlon is definitely designed towards the more athletic people out there, but for those with the speed and fortitude to train for it can provide multiple benefits.

#1. It’ll Give You Motivation to Work Out

The beauty of signing up for a triathlon is it will give you set goals in three areas of training. You’ll be motivated to master three types of fitness training, which gives you variety in your workouts and will give you set lengths of time and specific distances to cover.

#2. It’ll Force You to Cross Train

It’s easy to get into a fitness rut, which can wear out certain parts of your body. Some exercises (especially running) is especially hard on your joints, so it’s good to mix up your routine and get a balance of different exercises going on at once.

Training for a triathlon is perfect because:

Running is hard on your body, but is a fabulous calorie burner, tones your legs and core, and helps build bone density (which will prevent osteoporosis).

Swimming is easy on your joints, but is a good calorie burner and works your upper body, which is neglected by a lot of sports. You have to build up your upper body strength.

Biking is easy on your joints, but is a great cardio-vascular workout and tones your legs. The trick to cycling is developing a smooth circular rhythm with your legs.

#3. It’ll Deliver an Extraordinary Sense of Accomplishment

If you’ve never competed in a race before then you don’t know what an amazing experience it is to participate in a challenging sport with a large group of like-minded individuals. There is a huge sense of comraderie amongst athletes. You will find yourself propelled by the collective energy of the group, cheered on by strangers in the crowd, and inspired by the people of various ages and body shapes who are doing the same race you are. When you cross the finish line, you’ll celebrate the knowledge that you set a goal and met it.

Regardless of whether you won it or not.

Choosing a Triathlon You Can Handle

Before you get intimidated by my earlier comments, take a look at the many different levels of triathlons available. You’ll find just about every fitness level possible, from sprint triathlons to Ironmen. Triathlons aimed at novices usually feature a 250-meter swim, a 10-mile bike ride, and anywhere from a 2-mile to 5K run.

It is strongly recommended that you consult a physician before embarking on Triathlon training. You should also talk to a personal trainer to determine which length triathlon will work best for you. A personal training can also give you tips on how to best train for the big race.

Setting and Achieving Realistic Goals

You know that saying "You can do anything you set your mind to"?

Well it is only partially true. You can do anything realistic that you are determined to achieve. There are some goals that are unachievable and some that are not.

Yes, you can exercise and get a younger looking body... but will you end up looking like a teenager again? No, you won't.

But that should not discourage you from trying to exercise to have a younger and healthier body. You can achieve that goal and many other goals too.

Lets take some sample goals.

#1. You weigh 260 lbs and want to lose 100 lbs.

Yes, it is doable. But you don't want to do it too quickly or else you will get loose skin. Ideally you want to lose 50 lbs per year over a 2 year period. Approx. 1 lb per week. This is a goal that is certainly doable.

#2. You are on a diet and want to get nice abs.

No, not doable. If you want nice abs you need to be exercising and doing cardio. A diet will help with general weight loss, but it won't tone up the muscles or help you to lose lots of belly fat. If you take up jogging daily you can achieve your goal. Doing sit ups and crunches will help a little, but its the cardio that does most of the work.

#3. You want to eat more healthy food on a budget.

Yes, completely doable. You will need to learn which foods are healthier and also cost effective. You can also find lots of healthy recipes online.

#4. You want to become a fitness model.

Yes, doable, assuming you have the face for it and are willing to make the honest and concerted effort to do it. It isn't going to be easy, but it can be done. You will need to revamp your nutrition program, hit the weights harder than ever before and do lots of research on how to achieve this difficult goal. Don't forget tanning, protein bars and a personal trainer. It will take blood, sweat and tears on the gym floor, but it is doable.

#5. You want to fit into your skinny jeans from high school.

Yes, doable. Combination of a healthy diet and lots of cardio exercise and you will do it.

#6. Run a Marathon.

Yes, doable. But you will need to jog daily and do longer and longer runs until eventually you can handle longer distances. You will also want to do a complete physical with your doctor and get their advice. But at the same are you sure you really want to wake up early on Sunday morning, strap on a fanny pack and commit to a 40k with a running group while consuming liquid gel? (They're like liquidated gummi bears.) Truly, running a 40 km marathon is not for the faint of heart.

You should never feel discouraged from trying such things. But you also need to be aware of what your limits are and what is realistic. If you weigh 300 lbs and are morbidly obese you won't be able to run a 40 km marathon. It just isn't going to happen.

But if you want something badly enough and are willing to train hard to achieve it, then you can do it.

However lets keep some things in mind before you embark on such things.

A) Body building and endurance sports are SPORTS. They are competitive and they don't just train hard; training becomes a lifestyle. If you aren't into that lifestyle then its just not for you. You don't need to bust your ass and change your lifestyle so completely when all you want is to look good in tight pants.

B) Many athletes are physically awesome. They come from extensive backgrounds of gymnastics, track and field and other demanding sports. They have abs that should be considered lethal weapons. But do you really want to look like that? Or do you just want to look like a young Tom Selleck, Sean Connery or Burt Reynolds?

C) The exercise industry is a pissing contest. A lot of it is very macho and has nothing to do with paying for a mortgage or raising a family. Its an industry full of narcissists who like looking at themselves in a mirror. You really should not be encouraged to go into that industry unless you absolutely want to and are basically already in it.

D) Becoming a "male underwear model" like Marcus Schenkenberg won't make you happy. Yes, you will have the abs that women will drool over... but it won't make you happier. You can achieve this goal of looking 'drop dead gorgeous', but it will require daily discipline in both exercise and diet... and not everyone can make that kind of commitment.

The end result is be careful what you wish for... and remember that you can make your wishes come true if you're willing to pay the price.

Running Marathons: Fun and Challenging

So...

You've started running regularly and you're beginning to feel the benefits of having a healthier body.

You can run farther and faster. You feel stronger and less winded as your endurance grows. You've even gotten that infamous runner's high (which is why marathon runners often get Exercise Addiction because the chemicals act like heroin). You are feeling so confident you want to try running a marathon...

If you think you are ready to test your new abilities and try out a marathon race you might want to ask around and get a 2nd opinion. Yes, you can do it. But is it worth it? Your first stop should be your doctor to get a complete physical.

You will have your options too. You don't have to do a marathon race, you could try sprinting or a mid-range race instead. With so many races scheduled each year, both locally and throughout your region, it may be hard to choose the one that's right for you. Here are some things to consider to make the best selection so that your first race is a great experience and encourages you to sign up for more:

The Marathon Course

Of course, one the primary considerations for race selection is the distance.

If you are a beginner, signing up for a marathon is not realistic. Since it's your first race, choose a small distance, such as a 1-mile fun run, the classic 5K (about 3 miles), or, if you're up for a challenge, a 10K (about 6 miles). Many marathons and half-marathons include a fun run or a shorter run as well. If you're interested in working up to one of these longer races, you can sign up for a 5K as part of a larger event to get a sense of the course and other race-day conditions. Also, keep in mind the layout of the course. Hilly courses can be much more challenging to complete as a first-timer. A flat course on a paved trail will make your first attempt a bit easier.

Time Limitations

Some races have a time limit. This means that you are required to finish the race within a certain time. Otherwise, you will either be disqualified or find yourself running along a road that has been re-opened to traffic. Be sure that you are able to run the distance within the time specified, based on your past training times. Check race rules for any other limitations that may detract from your experience. For example, some races do not allow the use of headphones or portable music devices. Some races do not allow strollers if you wish to run with your child. Others may have limitations on your dress or the support team that you can have with you. Be sure to review these rules in advance to be sure that you can have the experience you would like.

Attendance

Do you prefer the roar of the crowd to get your adrenaline pumping? Or do you prefer a smaller group so that you can focus more intently when you run? Check out the anticipated attendance or the registration limit of the race to know what kind of crowds you can expect. Larger races can be overwhelming for beginners, who may feel crowded or pushed around on the busy streets. But if you feed on the energy of others, larger crowds can motivate you to your best performance.

Atmosphere + Weather

There are races for every type of running personality. There are races for the serious runner, which focus on the course and the competition. Then there are races for those looking to have a little fun. Many races allow participants to dress in costume -- particularly holiday-themed runs like a Turkey Trot or a Jingle Bell Run -- and others have a fun course (like the Walt Disney World marathon) or include entertainment (like the Rock n' Roll Marathon). Decide what type of course appeals to you best.

Weather is another factor you should pay attention to too. It could be raining or unbearably hot outside. You will want to practice running in different weather conditions.

Setting Goals

Finally, keep your personal goals in mind when determining your first race. Do you just want to finish the race? Or do you want to try to meet a personal goal, such as finishing within a certain time period or finishing a long distance? If you just want to put yourself out there and finish a race without a lot of pressure, choose a fun run with a lower distance or one of the themed runs with a party atmosphere. If you want to challenge yourself or meet a fitness goal, enter a longer race with official timing.

The experience you have with the first race you enter can influence the way you feel about racing in the future. Make sure you choose a race that complements your personal style and that will allow you to meet your goals.

Training

You aren't going to be able to do that well in a marathon unless you train in advance. Having a personal trainer can give you extra edge during your training. If you live in Toronto and want to compete in the Scotiabank Toronto Waterfront Marathon then you could even hire me as your personal trainer.

Happy running!