Power #5 Results
Congratulations to all Front Range teams who participated in Power #5. Special Recognition to 14 Ruby for winning 14's Division 4.
Silver: Coaches Jim Miret and Eduardo Fiallos |
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Crimson: Coach Aaron Shepardson |
7th in 17's Div 1 |
Red: Coach Craig Kingsley |
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White: Coaches Michelle and Emilee Hoffner |
7th in 17's Div 2 |
Navy: Coach Aaron Shepardson
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6th in 15's Div 1 |
Royal: Coach Sasha Kissman |
2nd in 14's Div 2 |
Ruby: Coach Jolene Shepardson |
1st in 14's Div 4 |
Scarlet: Coach Erin Dilbeck |
5th in 14's Div 1 |
A reminder to all of you shutterbugs out there that picture submissions are always welcome for use in future newsletters as well as for use in the banquet slide show. Please email pictures to eduardo@frvbc.com or bring a CD-ROM with pictures to Eduardo at Front Range. Thanks!
Holy Bats, Ammer-man!
The Ammerman family continues to leave its name all over the volleyball scene. Last week, we shared Sarah's inclusion on the USA National A2 squad. Not to be outdone, her younger brothers, Dalton and Luke, showed that they can answer her challenge. Dalton Ammerman was named to the Boys Youth National Team Training Team and Luke Ammerman was named to the Boys A2 roster. Dalton is one of 19 boys who will be competing for 12 roster spots in Colorado Springs this summer in hopes of representing our country in the NORCECA Boys’ Youth Continental Championships tournament in Fort Lauderdale. Luke is one of 44 athletes that will be training for and competing in this summer's US High Performance Championships in Tucson. See complete information about the Boys HP programs here.
In related Ammerman news (no pun intended), Dalton (3), Luke (11), Hayden Dalton (1) (11-year old cousin to the Ammermans and brother of 15 White's Karlie and Nicole Dalton), and Travis Gann (14) (No relation? You're kidding!) represented Front Range well by winning the Colorado Crossroads boys tournament title with their Chaparral High School team. Congratulations!
Two Front Range Athletes Score Fab 50's
Volleyball Magazine published their annual Fab 50 list of the top 50 club volleyball athletes in the country in their latest issue. Two Front Range athletes were selected to the exclusive list. Congratulations to Ariana Filho (5) and Courtney Karst (7) for earning this distinction! Only two clubs in the country had more than two athletes on the list and Front Range had the only Colorado athletes included. See the complete list here.
Weight Management
by Katherine Lindgren
Unfortunately, we are a nation obsessed with weight. Most females aim to slim down to unrealistically skinny figures while compromising health. As athletes we want to aim for health, strength and fitness for optimal performance!
Your Healthy Weight
The weight that is best for you depends on your height, bone structure and body type. Therefore your healthy weight may not be the same as your friend who is your same height. Instead of focusing on weight, focus on gaining muscle and loosing fat. There are some tables that generalize healthy weights for height and the Body Mass Index is the current assessment tool used for that. However body composition is important too.
The Healthy Way to Lose Weight
Fad diets don't work!! Most fad diets drastically reduce caloric intake or eliminate major food groups consequently your body thinks it is starving and slows down your metabolism to hold onto calories. Rapid weight loss may happen initially but you are most likely losing water, and muscle with some fat. If you lose more than a 1-2 pounds per week, you will lose some muscle and your metabolism won't speed up. As soon as you go off your diet your metabolism is slower and you begin to gain weight more easily than if you had never dieted.
Losing weight is actually very simple to understand. If you eat the same amount of calories you burn, you will maintain your weight. To lose weight, you must burn more calories than you consume or consume fewer calories than you burn.
1 pound of fat equals 3,500 calories.
To lose 1 pound per week you must burn an extra 500 calories per day for 1 week or eat 500 fewer calories per day. 500 calories x 7 days = 3500 calories.
How do you know how many calories you eat? Well you will have to keep track of what you eat for 3-7 days and use the food label to tell you how many calories there are. There are also books available on the calorie content of foods like casseroles and restaurant foods.
Here are some tips:
- Snack during the day to prevent overeating at meal times.
- Don't cut out your favorite foods. Instead cut back on how much you eat of them
- Watch your portions!!! Sometimes its not what you eat but how much of what you eat.
- Follow a low fat diet but don't be fooled by artificially low fat foods
- Eat balanced allowing for healthy fats and proteins
- Eat slowly... It takes 20 minutes for your brain to realize your stomach is full.
- Reduce the amount of sugar in your diet
- FYI, Alcohol is high in calories
- Keeping a record of daily eating habits may help you identify behavioral patterns that need adjustments
- To lose body fat you need to think in terms of months, not days WEIGHT LOSS DOES NOT HAPPEN OVERNIGHT...
If you are underweight, you can gain weight without giving up exercise by consuming and additional 500 calories or more each day choosing calorie dense foods. It is still important to eat a variety of foods and balanced meals, but you need more. Some suggestions are fruit juices, dried fruit, nuts, meats, breads, starchy vegetables like potatoes, corn and peas, and desserts. There are a lot of nutrition sports bars and drinks on the market that can be helpful too.
And Now For Something Completely Different...
As mentioned in last week's edition, Tracy Stalls was slated to write one more journal entry from China. Here it is.
April calendars are now available online. Be sure to check it out here.
