Monday, 22 October 2018

Published Monday, October 22, 2018 with 0 comment

Home Workout Routine for Young Athletes

Taking time off from youth sports during holiday season is indeed a good move. The time off helps kids get some perspective, relax, rejuvenate and freshen up with new zeal. But at the same time, it is essential that kids stay in the grove, they do some sort of workout at home daily so that they do not lose touch and can join back with energy and enthusiasm.

Here are some easy home exercises that will help kids with full body conditioning. None of these exercises require any equipment, and can be done anytime anywhere.

Start with warm up. Do Jumping Jacks.

Repeat for 30 seconds

Arms Rotation

Rotate arms clockwise and anti-clockwise, twenty counts each.

Jogging Backwards

Make sure the path is clear. Jogging backwards helps with balance and speed.

Walking Knee Hugs

Take a step, raise a leg, hug its knee with both arms. Do this with the other leg now while you take a step ahead. Walk 20 steps like this.


Major muscles of the body are activated. Try this also while walking ahead.


Overall body conditioning.

Plank to Squat

Begin with the plank position. Jump forward to the frog or squat position with hands still touching the ground. Then jump back.


Get into the plank position. With your back straight and core tight, push your body up and down.  Focus on your breathing. Inhale as you go down, exhale as you go up.

Depending on the intensity and time of your workout, you can add inchworm, burpees, star jumps etc. too. 
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Friday, 12 October 2018

Published Friday, October 12, 2018 with 0 comment

Thanksgiving and The Art of Being Thankful

With Thanksgiving around the corner, we tend to show our gratitude for all the gifts life’s given us. According to a study, when we show gratitude, we tend to be more optimistic in life, and tend to concentrate on all things positive. That’s a great feeling, isn’t it? So, why not have this optimism going all year long? Here’s how you can help your kids stay thankful and optimistic year long.

Don’t let kids take things for granted

We have a tradition in our family. For all birthdays and Holiday eves, we visit either an orphanage or an old age home or arrange food for the homeless in homeless shelters. It really brings in a perspective for the kids. When kids see what they have and others don’t, they know the value of basic things like home, food, family and love. Kids also learn the importance of sharing.

Let kids evolve at their pace

Kids need to learn to be naturally good. They are bound to make mistakes, feel angry and loathsome, let them. If you have a positive aura in the house, they will eventually find a way to turn around. It is their journey. You need to give them the space and time to do it at their pace. Let them evolve themselves. If they do something wrong, just let them it’s wrong and tell them why. Do not punish, impose ‘sorry’ or force them into making it right.

Model gratitude

In the daily grind of life, we tend to lose perspective in life. We get exhausted, angry and frustrated. We all do. And then, when we interact with our kids, we tend to put on the smiley masks and try and teach them virtues like love, kindness, gratitude and so on. Unfortunately, kids see though us. They reflect what they see. And then, when we see our children getting arrogant and brash, we wonder what went wrong. If we really want to raise our kids to be thankful and kind, we will have to learn to forgive and forget ourselves. We need to genuinely start being thankful in our lives for even the smallest of gifts life gives us, kids will follow suit.

Don’t wait for an occasion

Don’t wait to Thanksgiving to be thankful, don’t wait for Christmas to meet up with your loved ones, don’t wait for birthdays to call up, don’t wait for New Years to resolve something good, just do it the very moment you can.

Spend quality time as family

Designate a day a month when the whole family would do something fun together like a family picnic or a trek together or going to a game or just spending the evening in the backyard with barbeque. Whatever you choose to do should be fun and something that all look forward to. You’ll actively and passively pass on so many values during this bonding time, that your children will remember for life.

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Friday, 5 October 2018

Published Friday, October 05, 2018 with 0 comment

Senses Beyond the Basic 5 That Help You in Sports

Humans have more than five senses. Actually, way more than the basic five. There are over twenty senses, and scientists are estimating there might be over 30 senses in all.

Here’s a list of senses we’ve not commonly heard of:


Proprioception refers to body’s sense of being aware of itself. It is the way muscles unconsciously react with the parts of the body. For instance, we can eat popcorn in dark with our hands unconsciously reaching our mouth, or how we can type without looking at the keyboard. Proprioception can be bettered with practice. Since proprioception is the ability of the body to determine where all body parts are positioned at a given time, it is a very important sense for athletes. This is the very sense that enables the runner to run without watching feet, or take a baseball shot without looking at the bat.


Equilibrioception is the sense of balance. We all lose this sense with realizing it. At a given point of time, different body parts work together to maintain balance. Self-control and balance have a very important role to play in any sport. Athletes train themselves to sharpen this sense.


Nociception is the body’s ability to sense pain. Athletes often overuse their bodies, especially when they are training. nociception helps them sense when to stop.


Kinesthesia is the sense of movement. It is the sense by which by which mind perceives weight, position and movement. It is the sense that enables the body to detect changes in position or movementwith relying on the five senses. Any physical movement such as walking, dancing, running etc. involves Kinesthesia.


This is the sense that helps us know temperature of the surroundings. For instance, if you are blind folded and there’s fire near you, your body will start feeling hot and raise an alarm.


This helps our bodies sense magnetic fields. This helps us get a sense of direction. Although this sense is not very advanced in humans as it is in birds. Many experiments have been conducted to understand the mechanism of magnetoreception in humans, but no conclusive result has been derived.


This is the sense of time. For instance, how we wake up just before the alarm clock, or right on time.
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Thursday, 4 October 2018

Published Thursday, October 04, 2018 with 0 comment

Youth Sports – Some Interesting Facts & Figures

Here are some interesting finds about youth sports. Some of them, really inspiring (for you too parents!).

1.     One of the major reasons for motivation of kids is being with their friends. According to a survey by USA Today, sixty-five percent kids in America participate in one sport or the other just to be with their friends.

2.     Apart from sport-skills, kids learn character building traits from sports. according to a study by Sports Illustrated, sixty-seven percent children learn to be a good team player, while around forty-two percent became more disciplined.

3.     Parents and pressure take the fun away from sports. As per USA Today, thirty-seven percent kids said they would be more comfortable if their parents didn’t watch them play.

4.     Don’t burden your child with the pressure of getting a sports career or going pro. As per USA Today’s findings, only 1 in 6,000 high school football players goes pro, whereas in baseball the chances are 1 in 4,000 and in basketball the chances are 1 in 10,000 kids.

5.     Adults are more worried about their child’s sports performance than the child herself. As per USA Today’s study, seventy-one percent kids would not care if there was no score kept for the games they played.

6.     Parents might want to be sure of the child’s interest and aptitude before they over invest both time and money. Most kids quit youth sports by the age of 13.

7.     One of the major reasons why kids quit youth sports is that they do not enjoy it any longer. According to a survey by ESPN, around thirty-six percent girls and thirty-nine percent boys quit sports because they are not having fun.

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Tuesday, 2 October 2018

Published Tuesday, October 02, 2018 with 0 comment

Youth Sports and Asthma

Studies have proved that participation in sports for asthmatic kids is helpful in improving cardio-pulmonary fitness, which helps the child overcome the condition. Sports participation also ensures the child stays physically fit, as obesity can worsen the condition.

However, if you are considering sports participation for your child, you must establish the following:

1.     Take doctor’s advice – Before you get into any sort of physical program, it is essential that you get the child thoroughly examined by a pulmonologist. The pulmonologist may get certain tests done such as the PFT (Pulmonology Function Test) along with a clinical checkup to see if the child is fit for physical activity. In some cases, the condition becomes acute and physical exertion may not be recommended. Do make sure you get a go from your doctor before you enroll your child into any kind of physical exercise.

2.     While you are at the doctor’s, you should also take a detailed plan with regards to constant monitoring of the child’s condition. Understand what are red flag situations, how to adjust medication if needed, how to handle emergencies, and establish the required frequency of visitation. Initially the doctor might ask for more frequent visits, and then, depending on the child’s comfort level, may reduce the frequency.

3.     Notify the coach – You must, without fail, always notify the coach about the child’s condition. You should also share the doctor’s prescription with your child. the coach would know the level of exertion okay for the child, and would also know how to handle emergency if need arises. The coach should also know what triggers an attack.

4.     Keep the inhalers handy at all times. Keep one in her school bag, one in her gym bag, one in your hand bag, one in the car, one at home. in case of an emergency, you should be able to reach the inhaler without any difficulty.

Famous Olympic medalist Jackie Joyner Kersee, who won several medals at Olympics, successfully managed her asthma to become one of the best athletes in the world. You need to work closely with your doctor and coach.
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Friday, 28 September 2018

Published Friday, September 28, 2018 with 0 comment

Yoga for Young Athletes – An Essential Mind, Body and Soul Exercise

Recurrent injuries. Cut throat competition. Undue stress. Performance anxiety. Young athletes need something that relaxes and strengthens their body and mind. Yoga helps strengthen the mind and body connection, relaxes and rejuvenates both the body and mind.

·        Yoga is not just a form of exercise, it is therapeutic. Yoga helps focus on breathing, the balanced postures help improve the flow of lymphatic system which helps fight infection and releases toxins from the body. It helps boost immunity.

·        Yoga helps strengthen the body with flexibility, focus and coordination. It helps heal and strengthen the muscles of the whole body, it helps work on mechanics. It helps increase the range of motion and increases flexibility. It also helps the body recover from strenuous workouts and play schedules, relaxes the body.

·        Yoga helps release stress. It has been proved scientifically that yoga helps lower heart rates, reduce blood pressure and reduces the production of stress hormones. More so, yoga helps bring in tranquility and peace, both with the body and mind, which is an absolute must for young athletes. It is a great exercise for mindfulness.

·        Yoga helps with physical mental and emotional wellbeing. Yoga helps balance the nervous system and stimulates the release of happy hormones, endorphins. Kids who practice yoga are have better self-control and are confident. They perform better in sports and academics, and are generally at peace with themselves.

There are a lot more benefits of yoga, especially for kids. When children learn to be clam, and aware of their inner capabilities, they gain the strength to recover from everyday injuries and stress on their own. they are less prone to anxiety and depression. Kids who learn yoga lead a joyful and optimistic life.

Children in the digital age have very stressful lives. We as parents can provide them a peaceful, creative environment that helps them unwind and discover. Yoga will help our child in ways beyond your imagination.
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Thursday, 27 September 2018

Published Thursday, September 27, 2018 with 0 comment

The Wolf You Feed

Once upon a time, an old man said to his grandson, “Son, there are two wolves inside of me. One wolf is good, loving and altruistic, generous and kind, and the other wolf is bad, mean and greedy, violent and angry. Both the wolves are in a constant fight within me.” The grandson, with wide eyes, asked, “But which one will win, grandpa?” The old man held the child’s hands and softly replied, “The one which I feed.”

An age-old fable, but still, never fails to inspire whenever you listen to it.

There are so many challenges parents face while bringing their children up, but if someone were to sum-up the challenges, the problems, the complications that parents face with their children, it would all boil down to the two wolves. The good wolf inspires the kids to have an optimistic mindset, and the bad wolf hauls them into a self-detrimental pessimism.

There’s something we need to understand about our children – kids are vulnerable with their emotions, they don’t really know how to react, and so are constantly looking for clues in their immediate environment. We, as influencers, are passing on the traits to our kids, both actively and passively. We want our kids to become positive, progressive, kind and compassionate, but do we model the behavior ourselves? Not the kind of behavior we ‘put up’, but the kind of behavior that is our ‘natural instinct’.

While we struggle in our lives with money matters, relationships, personal issues, professional issues, and more, we unfortunately pass on a paradigm that has regression, resistance, anger, fear and hostility. And we get frustrated when our kids reflect the same, in their tiny world with tiny problems.

It’s a grave problem with a rather simple solution. We need to be the change we want to see in our kids.

Children are too susceptible to be able to have that kind of emotional control. We set the track for them. We feed their wolves.
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