Tips for safe winter driving

Tips for safe winter driving

Oct 24

I believe that everyone will agree with me that the day is the ideal time to drive. Darkness brings with it many pitfalls – from poor visibility to a sudden light that can blind us. And when it’s winter, driving becomes even more unpleasant. But, it is the time when you need your vehicle the most. When the weather is nice, you can also take a walk. When the weather conditions are bad, nobody wants to walk, not even me, although I am a proponent of a healthy and active life. So I want to say a few words about safe driving during the winter because road safety is one of the ways to be and stay healthy. Driving conditions during winter are getting worse. Roadways are often slippery and covered with rain, ice and snow. Of course, in urban areas, roads are clean, but the man cannot always reach a pace of nature. Therefore, it is always best to rely on your own strength when it comes to safety.

First of all, for safe driving in winter, it is necessary to drive slowly and carefully. You do not need to brake suddenly or do fast maneuvers with the car, especially not on the road that is not dry. Such maneuvers may have risky turns and seriously endanger the safety of the driver. In addition, it is important to keep the proper distance from other road users. Slower driving and proper distance will give you enough time to direct your vehicle at a critical moment.

Equip your car with winter tires. Yes, they have a deeper treads, but also a different composition of the rubber. These tires behave differently at low temperatures. Their fibers adhere better on the road covered with snow and ice, provide increased traction and prevent slippage during braking. When the road is covered with snow, winter tires are not enough to ensure safety. In this case, your car needs chains.

Get a good light. In winter, the day is much shorter, so it is very important that you have good light in order to have a clearly visible road. When the safety of driving in the winter is concerned, I think that LED lights are irreplaceable. Check this site: LED lights provide adequate light, but at the same time they are resistant to low temperatures and severe weather conditions.

To be clear, good lighting is necessary and throughout the day, especially in winter conditions. You can be in the middle of a fog, heavy precipitation, and generally poorer visibility than during the beautiful spring day. It is especially important that emergency services have lights that provide a clear visibility on the road. In this way, they will always be noticed and arrive promptly where they are needed.

Clean the car from the snow. Remove snow from the roof, because it fall off the roof and endanger road safety. Scrape off all the ice from the windows so that you have good visibility. Check the windscreen wipers before starting. They should move without obstacles and adhere well to the glass.

Heat the car before starting. In this way, you will check the battery and prevent fogging the windows from the inside, that occurs because the differences in the external and the inner temperature.

Maybe your car is not a living being. However, do not underestimate the need to equip it for the winter. It is the only proven way to enjoy safe driving.

Practicing the Sliding Tackle

Practicing the Sliding Tackle

Apr 30

While the move is not in and of itself a foul play, you’ll find many players who execute a sliding tackle in football will end up getting their team hit with a penalty kick or free kick, or with a much more personal yellow card or straight up sending-off with a red card. If you ask me though, the major problem with the sliding tackle is the fact most people don’t train for it. It’s not a move that gets used as often as passes and kicks in football, and so naturally players don’t spend as much time learning to master it. But what if they did?

Well, you’d see a lot more people forcibly taking the ball from each other in professional and amateur games, I’d bet. You’d also see a lot more people wearing guards on their legs if more players were sliding and kicking. The problem with more people utilizing a move is essentially that they don’t necessarily all know how to perform the move. Unlike a bad pass or shot which could get turned over or give the other team a chance to score, a bad sliding tackle can seriously injure both the target as well as the tackling player, perhaps even enough to end a career, like if a leg or ankle is broken in the process.

Practicing the sliding tackle is crucial for learning how to execute it without hurting yourself or the people you target with it during gameplay. As tempting as it might be, you don’t want to catch even the smallest piece of their foot, shin, thigh or any other part of their body. You want to get in low and fast, send the ball away from their feet and give your teammates an opportunity to get back the ball. The only problem with practicing the tackle is that you’ll have a hard time finding other players who want to risk getting a high speed kick to some part of the lower body, just to help you learn a move.

Fortunately, there are items like these grappling dummies which were more or less designed to take abuse from people. While you aren’t practicing any martial arts moves, these dummies accurately emulate the size and shape of a person, so if you were to set a ball between the feet of one and try to slide tackle it away that would be very similar to practicing the move on another live person. While the dummy won’t run around or try to avoid you, you will know if you kick it during your tackle, which will tell you if you’re aiming correctly or using too much force relative to where you begin sliding.

This AMBER LEGGED DUMMY would be as good a choice as any other. You need something which is visible and easy to see, but also durable enough that it can stand up to getting kicked, and regularly. Because you probably won’t be using your above the leg level for too much, you might have a unique opportunity to resell your used dummy later and recoup some of the costs. Or you should just flip it over and use the arms as if they were legs once the actual legs are too worn and damaged from use.

Practical Steps into Becoming the Peaceful Warrior

Practical Steps into Becoming the Peaceful Warrior

Jun 19

Anger is generally a destructive force. While it could be used toward some good by building something up rather than breaking something down, anger often comes on too suddenly and hormones are rushing through a person’s brain when the time to make a decision comes. That state of mind can make it difficult even for level-headed people to make the right choice – it’s effectively like acting under duress.

Because of this, I recommend trying to keep calm throughout the day, rather than succumbing to those small, annoying things which can so quickly pile up at work, at home and elsewhere. It isn’t necessarily an easy thing to do, but learning how to better deal with those small annoyances will help a lot later on, when something more serious happens. Think of it as a kind of training for the mind rather than the body.

There is no panacea for anger or a short temper. Like improving yourself in many other ways, getting a better handle on your anger is going to take some time and practice. If you follow these practical steps when you feel rage building, you can help abate it and not get so worked up.

Top 10 Reasons for Active Lifestyle

Top 10 Reasons for Active Lifestyle

Jun 19

There are really too many reasons to list them all here, but getting physically fit and embracing an active lifestyle has always been good for people. I tell that my students and players all the time, but finding a fitness regimen and sticking to it isn’t just good for improving your performance in the football matches – it’s absolutely vital to maintaining positive health and being comfortable with your own body. So I’ve decided to list out top 10 reasons on how living active lifestyle can benefit your everyday life:

Increased Energy

This is kind of a no-brainer for me, but I’ve got plenty of athletic training experience and kind of have an edge when it comes to physical fitness. For everyone else, it’s important to know that increased physical activity actually leads to more energy, not less.

Faster Metabolism

I mentioned it above, but an increased metabolic rate is a kind of double benefit to getting active. While it will help your body’s cells to get more oxygen, heightened metabolism helps to break down sugars, fats and proteins faster, getting all that extra energy into your blood at a quicker rate than if you were just sitting around.

The Best Sport in the World – Football

The Best Sport in the World – Football

Jun 11

Now, before you get ready to fire off a nasty email on account of mine thinking Football (soccer) is the best sport in the world, take a breath of calm. Nobody is making you read this and you’re free to roll your mouse cursor to the northeast corner of your screen and just close this window out now if you’re just going to complain about what’s written here. I hear lots of people go on about how their favorite sport is the best game in the world. Those are matters of opinion, and this is just my own opinion, along with a few good facts to back up the claim that Football is the best sport in the world.

Like most articles about a person’s favorite sport, mine is going to begin with a recount of my first game. I was young; a lot younger than I am now, let me tell you. The world was my oyster, so to speak, and I thought I could do anything if I had the will for it. Maybe it had more to do with me being in the prime of my life than Football itself, but I loved the game.

It didn’t matter that I haven’t scored on my first real game – some of the best players in the world go through an entire match without a goal to their credit. However, I did set up a couple other players to score, entrenching in my mind the idea that teamwork can make or break a sports team. That’s truer in Football than in any other game, I’d say.

At present, there are five solid reasons I can come up with, each of which supports my claim that Football really is the best sport in the world. You may disagree with my ultimate synopsis, but it would be difficult even for die-hard fans of other sports to argue with the following points:

Coaching 101: Differences in Coaching Male and Female Teams and Athletes

Coaching 101: Differences in Coaching Male and Female Teams and Athletes

Nov 14

I’m pretty sure this topic would open up a number of issues, disagreements and discussions, and I would love to hear other coaches’ inputs. Having coached a number of sports teams, I realized that there are differences in the approach of coaching men and female athletes.

Perhaps, the most obvious difference is with regards to the physical built of men and women. For instance, male athletes don’t go through monthly period like their female counterparts do. As a coach, you have to put into consideration how female athletes handle these regular physiological changes, especially when it coincides with a big event. Coaches may need to learn different ways of managing heavy menstruation such as learning about Instead softcup reviewed here at Appreciating this unique anatomy of women is crucial in preparing a good training plan.

Further, coaches should realize that athletes have different ways of looking at competition and practice. To get the best performance of your athletes, it is imperative that you know them as an individual – their motivation, feedback preferences, and learning styles. For instance, some athletes are driven by their desire to develop their sporting abilities while others desire championships or accolades. Add to that, it is also essential for coaches to recognize the tendencies and general traits that differentiate males and females that can affect the performance and training of athletes.

Compared to females, male athletes tend to be more logical, linear and analytical in processing instructions. Information is understood better by building systems to explain them. Generally, male athletes prefer an objective and fact-oriented manner of presenting information. On the other hand, females want to view the whole picture – the reason behind certain tasks they are doing as well as its goals. Unlike boys, girls use both sides of their brain in understanding information and thus they prefer looking at the larger context.

Females tend to react on an emotional level whereas males react by jumping into action. This is a crucial difference to consider when communicating between genders. When talking with females, they are more interested with the matter that you convey the information than the information itself. Women are also more particular with your body language and voice than men do. When you a criticize female’s team, they tend to personalize or internalize the criticism, in contrast, a male’s team would not take the criticism personally but rather deflect it onto someone else.

Again you should also consider potential behavioral changes that accompany women’s varying moods particularly while they are menstruating. This means you should be prepared to give them leeway when especially when they go through a painful period. A great way to understand the different menstrual supplies like tampons and menstrual cups is by checking Top Ladies Secret. Obviously, you won’t encounter any of these changes in boys team.

Males love praises and handle criticisms better than females. On the other hand, women tend to worry about what others think, so it is recommended to avoid singling out a girl in front of their team.

Male and female athletes also have a different approach during competition. Women are more cooperative as opposed to men who tend to be individualistic. Female athletes value team success while males prefer individual accomplishment. The tendency for “alpha males” to show up in a game can negatively affect a boy’s team. Meanwhile, girls are more willing to sacrifice individual accomplishment and be accepted by their peers.

I believe coaches must create game strategies and run practices guided by the differences in the psychology of male and female athletes. Recognizing the differences in traits, tendencies and physicality that exists between genders is a great way to develop a full athlete. It should also help you better understand your athletes as an individual and a player.

The Less Known Role of a Coach

The Less Known Role of a Coach

Nov 05

A lot of people think that sports coaches are only pre-occupied with winning. But the truth is that there are other equally important aspects of the game that coaches focus on. As a football team coach, I’ve been actively involved in the athletic healthcare of my players.

A couple of months ago, I attended a seminar about the coach’s role in ensuring safety of players. Basically, the coach’s primary role is to prevent injury and minimize possible risks. However, coaches must be actively involved in all aspects of athletic healthcare: from injury prevention to rehabilitation. This also includes recognizing medical emergencies and providing first aid care.

Prior to assuming a coaching post, I remember taking a basic first aid course. It was very helpful as I learned first aid for common sports injuries. I also got to try using first aid supplies, such as bandage, plaster, CPR mask, etc, as well as basic medical equipment like the nurse’s stethoscope that you can read about here at I find the skills very helpful especially that junior teams are quite prone to injuries.

Aside from learning first aid, a good coach must also ensure player’s safety during the training as well as in the game. Some of the duties of the coach include:

  1. Proper planning

To avoid injuries, we need to teach players in the right progression considering the current physical condition and developmental level of each athlete. Regularly evaluate each player’s fitness level and adjust the training to suit their current state.

  1. Ensure proper instruction

The Less Known Role of a CoachDuring the training, athletes should be taught the proper strategies and skills necessary for the sport. For instance in football, players should be reminded to avoid spearing or tackling with the head. This technique is not only illegal but also poses danger.

Coaches should not rush players into learning difficult skills or exercises. The team should be taught in a progression – from simple skills then moving to more advanced skills. Conditioning exercises would also help adequately prepare athletes. Coaching assistants must also be knowledgeable in these strategies and skills.

  1. Teach players of possible risks

Keeping athletes aware of the inherent health risks of their particular sport will help them keep safe during practice and the game. Coaches must also warn athletes of potentially risky conditions, such as faulty equipment, poor playing conditions, and the like.

  1. Ensure a safe playing environment

Make sure the environmental conditions are conducive for playing. Check the humidity, temperature, windchill, etc. Regularly inspect the gym, the dugout, playing areas, and locker rooms for any safety hazards. Identify and address any hazards.

  1. Maintain adequate and proper equipment

Periodically check sports equipment for soundness and safety. Make sure safety equipment is available. This includes first aid kits and basic medical supplies. You can easily purchase pre-packed first aid kits. For the medical supplies, you can check sites like Nightingale Knows where they provide detailed reviews on basic healthcare and nursing supplies and tools.

As you can see, coaches are not only busy thinking about their next game. Ensuring the safety of their athletes is a less-known role that spectators hardly ever notice. I’m pretty sure sports coaches out there would be able to relate to me on these.

Why Soccer is So Popular

Why Soccer is So Popular

Nov 02

Although Americans would like to think that their version of football is the most popular in the world, it actually trails rather far behind soccer worldwide. American football is fairly complicated, and features more waiting time than playtime in most cases. Soccer on the other hand has almost nonstop action from start to finish. The scoring may not be as high as football, but every goal is earned. I have a few reasons why I think soccer is more popular than football, and possible the most popular game ever. Here we go!

It’s Simple

I would say that this is the biggest reason that soccer has stayed so popular. Unlike other sports that soccer is compared to, the rules are dead simple. At its most basic, you simply kick the ball into the opposite goal, while preventing the other team from doing the same. There are a few rules that get a little more complicated, but for the most part it’s simple stuff. However, when you compare that to football or rugby, the rules for both of those sports seem clunky and complicated. American football has so much small rules about 1st downs, fumbles, interceptions, extra point attempts, and so on. Rugby is less complicated, but still has a lot of rules about where the defenders can stand as compared to soccer.

Smaller Risk of Accidents

Every sport has its fair share of injuries on the field. But soccer has a much lower percentage of people that get seriously injured. The biggest offender in the sports world is American football; far more players get hurt doing that. I am a very safety conscious person; I try to make sure that my athletes stay safe as much as they can. In fact, one of my favorite online stores is, because of the variety of safety equipment they offer. That’s one reason that soccer appeals to me: because the athletes stay safer.

Anyone Can Play

Soccer is by far the most popular sport in less developed countries. Want to take a guess as to why? All you need is some sort of ball and some way to mark the ground for a goal, and you’re set! The broad play ability for soccer is one of the best things about it. People play it in the richest countries in the world, and in the poorest countries in the world. That’s why the World Cup is the most popular sporting event on the planet, because everyone can care about what is going on the field. Soccer has something for everyone, no matter what your background.

I love teaching soccer, if that wasn’t clear from the article! I think it teaches teamwork and good sportsmanship, and it’s a lot of fun on top of that! And best of all, no matter where you go there is always someone who’s able to play soccer with you. You can’t say that of every sport, and that’s why I love mine so much.


Storing Your Sports Equipment: A Quick Guide

Storing Your Sports Equipment: A Quick Guide

Oct 19

Care for property, especially their own sports equipment and apparel, is one thing that I always remind my players. Aside from practical reasons, it should also teach them the value of discipline which is essential to all athletes.

Sports gears and equipment, whether for basketball, soccer or volleyball, can live longer (more than just one season) if they are properly maintained, cleaned and stored. If you just toss it to the corner of your room, don’t get surprised if you find it in an unusable state when the playing season begins. For sure, you don’t want to spend unnecessarily with new stuff for the next season. Here are some helpful tips on how to keep your sports equipment.

  • Get it ready

Before you even think of storing your equipment, make sure that is cleaned up. If you are storing sports apparels, jerseys or other clothing, wash it to remove any dirt, oils and grass. Dirty, moist clothing in storage is a yummy target for bugs, termites and mice.

Place them in a concealed, plastic box or bag. If your place is infested with pests or mice, then you might need to use pesticides or mouse baits like this to finally get rid of them. Place bulky stuff that are difficult to clean, such as shoulder pads, knee pads or helmets, in a separate bag or box.

  • Remove smell

It’s not uncommon for sports equipment to get stinky. Before you store them, be sure to de-stink them. Baking soda is a great de-stinkifier! To do this, place all the equipment in one box and store them in an area where they won’t be disturbed. Inside the box, place a large bowl filled with baking soda. The baking soda acts as an absorbent, ridding your stuff from all the unwanted smells. It just takes a week for the baking soda to do magic!

  • Keep it stink free

After de-stinking your sports equipment, you can now store it. To keep it stink-free during storage, make sure to wrap each item individually in a bag with a commercial odor absorber, a charcoal briquette, or a small box of baking soda inside. Mice and rodents are very keen with these nasty smells so you want to keep your stuff smelling fresh. They love to feed on stinky, unclean sports stuff. If you want added protection from these pests, you check out some nice mouse traps at

  • Storage

Storing Your Sports Equipment A Quick Guide

Once everything is clean and stink-free, you can begin boxing your stuff. For a more organized storage, you should label the boxes or storage containers. You can choose to re-purpose old boxes, buy cardboard boxes or stackable storage bins. Organize the contents of each box so that it is easier for you to look for them in case you need to in the future.

Lastly, make sure that the place where you store your stuff is clean and free from pests. Choose a space in your room or garage that is not very hot at same time not prone to flooding. This should keep your sports equipment in a good shape and ready for the next playing season!

Did you find my tips helpful? Do you have any other tips to add?

Sports and Your Mind

Sports and Your Mind

Oct 18

For as long as we’ve had sports, we’ve had philosophers that tried to capture exactly what sports mean to us as humans. The ancient Egyptians believed that sports were a way to worship the gods; dance and exercise were honoring to the deities that watched from above. Plato believe that sports were tied to morality; that it was impossible to be a truly moral person without being in shape or at least taking care of your body.

Although I can’t speak to a single truth regarding sports and morality, I will say that our minds are very connected to the sports we play. For example, something as simple as doing a few push-ups right after you get out of bed can make your day better. Engaging your body forces your mind to engage as well. Although athletes are often depicted as meatheads who don’t know anything except how to win, nothing could be further from the truth. In reality, many student athletes tend to do very well in school, and are well-adjusted overall.

So What?

You might wonder what this has to do with YOUR life. Why do sports help you? What can they do for YOU? This is a valid question, and can really change how you see sports. The biggest change that you will see when you start to play sports seriously is that of simplification. You will see an increase in your focus and simplicity of your life. One example is that of equipment: I obsessively use one of the best badminton racquet, which was reviewed here at Peak Striker. Why? Because using that particular equipment is part of my routine. They are reliable and I trust them, therefore I wouldn’t even think of using something else.

Routine simplifies my life, because I always know what I’m going to use to play badminton. I am the same with tennis racquets; I always browse the Peak Striker to find the best racquets. This applies in so many other areas of life; find what works for you, and use it! Don’t go around wondering if there is something better. If you happen to FIND something better, use it! But don’t go around wondering.

Another part of your mind that sports will change is in the area of discipline. When I started playing in high school, I had to follow a schedule and always show up if I wanted to stay on the team. Playing a sport can give a disciple similar to the military: you show up and you play if you want to improve. This discipline will continue all of your life. You will find it easier to stick to deadlines and schedules than your peers, because you’re used to hitting set goals and improving.

Sports keep your mind sharp, your life simple, and your discipline intact. Don’t let someone tell you that you’re just playing; you’re working hard and improving your life at the same time. Not many other activities can give the same benefit, so be proud of what you do and keep on improving your mind and body together.

Soccer Ball 101: Know Your Balls

Soccer Ball 101: Know Your Balls

Oct 17

As a soccer coach, I make sure that my athletes are getting the best training. And to ensure that they train well, I see to it they use the right equipment. Foremost of these equipment is a high-quality football. While you can begin playing football without the proper shoes/boots or ideal jersey/shorts, you cannot start and learn the basics without the right soccer ball.

Just like in basketball where there is a wide variety of outdoor and indoor basketballs, check this link, there is also an assortment of soccer balls. And while you can virtually play using any of these soccer balls, you may find a hard time if the ball is not suited for you.

I’ve seen a lot of young players struggling and eventually end up hating this game because they are playing with a soccer ball not appropriate for their age or level of game. Here I’d like to give you a guide at how to purchase the right ball for your level of play.

Different types of soccer balls

Match balls and training balls are among the most common soccer balls you’ll encounter. Match balls are intended for game play and thus should conform to the official regulations on weight, size and shape. On the other hand, training balls are intended for recreational use or for practice on different playing environments. These balls tend to be more durable and are designed to last longer.

Parts of soccer balls

Soccer Ball 101: Know Your BallsSoccer balls have two parts: the bladder and the casing. The bladder is the space inside ball that holds the air, while the casing the outer part of the ball.

Panels are the outermost part of the soccer. They are octagon-shaped quilts. Under FIFA rules, the ball should have 32 panels, although some variations include 18 and 26 panels.

Common materials used for casings are PVC (poly vinyl carbonate), PU (polyurethane), PVC/PU (a combination of these two material), and synthetic leather. Among these materials, the PVC balls are usually cheaper, harder on the outside, and very durable. However, the PU balls are better in terms of quality with softer outer layer and tend to be more responsive than PVC balls. Soccer balls used for professional matches are usually made of synthetic leather. These balls have glossy finishes which help minimize water damage.

Inside the soccer ball, the bladder can be made of latex or butyl. Between these two materials, the latex bladders are preferred by professional players and tend to be softer. Meanwhile, the butyl bladders retain air better and thus last longer without being reflated.

Sizes of soccer balls

Perhaps, a more important consideration in choosing a soccer ball is its size. Just like when you’re choosing the right basketball at Patio Sport, you have to choose a soccer ball that is appropriate to the players’ age.

  • Size 5 – the official ball and standard for players above 12 years old
  • Size 4 – used for children between 8-12 years old
  • Size 3 – used during matches of children younger than 8 years old
  • Size 2 – can be used for ball control drills, but are preferred for children younger than 4 years old
  • Size 1 – skills or mini balls are just for fun; can also be used to practice footwork

Variations of soccer balls

As mentioned above, there are soccer balls that do not use the official 32-paneled size 5 ball. Here are the common soccer ball variations:

  • Futsal soccer balls – small in size but weighs just like the regular size 5 ball. They are designed for indoor game and for hard surface. They also have suede or felt casings to keep the ball stabilized while playing on a slippery floor.
  • Beach soccer balls – typically lighter and softer to accommodate barefoot soccer. These are also brightly colored to make them easier to see on the sandy beach terrain.
  • Indoor soccer balls – designed for harder surfaces and turfs, also has less rebound
  • Turf soccer balls – intended for use in artificial fields that tend to have rougher playing surface.

Finally, you have to consider how much you are willing to pay. Soccer balls prices can vary greatly. Expect to pay more soccer balls made of better materials.

Managing Distractions for a Successful Workout

Managing Distractions for a Successful Workout

Jul 05

For your workout to be a success, you have to develop not just physical but also mental strength.  Whether you are working out at home or at the gym, distractions are aplenty. Often, these distractions result in unsatisfactory workout results. As such, you have to develop a strong will and determination to be able to zone out these distractions and get focused to building your body.

So, how do you manage these distractions? Here are some tips we’ve used in our soccer training camps to avoid disturbances during the boot camps.

  1. Set a clear goal

Once you’ve finally decided to work out, you need to have a clear picture your goal. At our boot camps, we set short-term and long-term goals. While players are focused to achieving the end-result (the championship), they get to celebrate milestones. These are regular successes provide reinforcements.

  1. Choose the best workout time

As with soccer training, you have to schedule your workout when you are already free from all worries. Some choose to do early morning workouts. It’s always a rule that soccer players should never bring their problems to training camp – same as when you’re working out. You should free your mind and just think of the training routines during this time. If you are working out at a home gym, installing a nice wireless doorbell at the gym door would help you reduce unwanted walk-ins which are truly distracting. If you are keen at installing one, I’ve found nice reviews on different wireless doorbells at Doorbell Base. Discover what time of the day you are most enthusiastic and energetic so that you can have an optimal training.

  1. Background music

If you are still reading this, I am pretty sure that you are determined to achieve your fitness goals. Match this determination and focus with a good playlist. It sets the tone of your training and pushes you to do more. There are a lot of other auditory distractions that can keep you out of focus. By having a playlist dedicated for training, you’re conditioning your mind and body to concentrate on the physical workout.

  1. Perfect the routines

Focusing on achieving the best results requires perfect execution of the routines. This is why we spend hours practicing different soccer plays. In workout, you have to be aware of your body movement and your form. This is the reason why gyms are surrounded with mirrors. Aside from getting the best result, you also avoid the risk of injury. By concentrating on the perfect technique and form, you eliminate the distractions and turn your focus back to your training goals.

  1. Plan the workout routine

It is best to have a fitness trainer (much like a coach in a soccer team) who will guide you through the routines. However, if you don’t have one, you can still create your personal workout plan so that you don’t waste your time at the gym. There are a lot of workout schedules available in the internet that you can tweak to suit your fitness needs. A workout plan also helps you track your progress, what machines you’re using, rest periods, weight, tempo, etc. On the other hand, by not having a plan, you are leaving the door wide open for distractions and ultimately a failed workout.

Remember that workouts, whether Crossfit, Zumba, weightlifting, and others, requires progressive overload. You have to know where you’re going for it to be successful. All of these concepts are just the same as in our soccer training camps.

Simple tips on Lawn Maintenance

Simple tips on Lawn Maintenance

Apr 29

Not many have the patience of maintaining a beautiful and appealing garden and lawn. While it is not exactly a difficult thing to do, you need to be patient and willing to put in some effort to achieve the look you want.

Some of my neighbors complain that it is too much work and they usually have very little lawn space, so there is minimal work involved for its maintenance, or they use a lawn maintenance service, and grumble about the expenses. But the entire work is simple, all you need to know is how to go about it. Here are some tips to help you keep a low maintenance garden and lawn.

Healthy grass

For a perfect lawn, the grass should be healthy. You need to know the soil pH level to achieve a good-looking lawn. The acidity or soil pH level is important. Even if the soil looks black and rich in mineral, it may not have the right pH level needed for the grass. Send a sample of the lawn soil to a local testing service for knowing about the pH level. If the pH is low, you can add lime to the soil or if high, you can add iron. The average pH level is between 6 and 7.2

Shady areas

Most often grass in shady areas is given more attention as it struggles to grow in such regions. There is a tendency to use more fertilizer than necessary to compensate for the loss of proper sunlight.  If you are in a region that receives very little sunlight for most part of the year, using indoor growing systems is a good choice.

Applying too much fertilizer is bad for the grass as it can kill the grass. The fertilizer and water needs of plants in shade and direct sunlight are different. Less water is sufficient for the shady areas, since the loss of water by evaporation is less, whereas for the grass present under direct sunlight, water is needed more. The fertilizer needed is also less as without much sunlight the growth is not as much.

Healthy soil for fewer weeds

Lawns, which are nutrient deficient, favor the growth of weeds. So all you need to do to avoid pulling out weeds is having a healthy lawn. To ensure a healthy lawn, test the soil for the fertilizer type and amount needed.

With the right fertilizer, the grass will dominate and eliminate the weeds helping you avoid the use weed killer in huge amounts. Whether you are growing plants outdoors or indoors, using a fertile and nutrient rich soil is important. While growing plants indoors, using fluorescent grow lights such as those at helps in boosting plant growth as effectively as under sunlight.

Another way to discourage weed growth and erosion is forming a good ground cover. The ground covers help soften patios, rock features etc., and prevent erosion in inclines. To ensure a good cover, kill the vegetation present and let it rest until it stabilizes the bank and forms mulch. Planting should be done on this dead layer. After planting, another layer of shredded bark or some other mulch should be placed to retain moisture. This also reduced weed growth, while the ground cover is formed.

Tips For A Successful CrossFit Rest Day

Tips For A Successful CrossFit Rest Day

Jan 21

If you’ve been training CrossFit for a while now, you probably know how intense the workout can be. This makes rest days an essential part of the training; otherwise your body may break down. However, one of the common mistakes of CrossFitters is that they shun rest days. So, I’ve come up with some tips for a successful rest day.

  1. Take rest.

Resist the temptation to shun rest days. On your rest day, you should not be lifting anything. The best thing to do is to watch marathon episode of your favorite TV show, read books or check your social media accounts. Some CrossFitters would say they’re doing “active rest” which means lifting weights or doing light workout. But this is a bad idea. You need to give your muscles time to rest and heal. If you aren’t into lazing around, you can try a hobby like doing crossbow hunting. For that you will need to visit this site to check out different crossbows.

  1. Get enough sleep.

Go to bed early. After days of subjecting yourself in physically draining, high intensity workout, your body and mind deserves a good night’s sleep – that’s 7-8 hours of sleep. Set your room into a sleeping mode by taking out distractions. It may be best to avoid doing physical activities past 6 in the evening. If you have developed some physical routines before you sleep, perhaps you have to channel it to some activities during the day.

  1. Hydrate yourself.

Drink plenty of water. And it should be water. That is not the same as soda, energy drink, coffee and most especially not beer. Water is all the body needs to recover. You don’t have to compound it with anything. If you are a coffee lover and can’t live without a sip of it, it’s okay but still gulp in lots of water throughout the day.

  1. Warm, relaxing bath.

Tips For A Successful CrossFit Rest DayWhile you may be doing it daily, taking a good warm bath (or salt bath) on your rest day can have a rejuvenating effect. It’s awesome not just for your skin but also for your muscles. Better yet, you can soak in your Jacuzzi for a more relaxing rest day.

  1. Relax your muscles.

While you are watching TV or checking your social networks, get the foam roller and start kneading your muscles. A good foam roller can help your sore muscles heal faster. It is also satisfyingly relaxing. If you don’t fancy foam rollers, you can use other items you can find around your home. A good massage is also very effective.

Aside from these things, you can also use your rest day to spend time with family and friends. I don’t really advocate it, but you can permit yourself to try eating something bad. Try to think of it as a reward for doing good. It’s alright to cheat every now and then, just make sure you don’t get used to it. Last and most importantly, enjoy the fruits of your workout!

Get rid of holiday flab with CrossFit

Get rid of holiday flab with CrossFit

Jan 09

With the holidays coming to an end, people start feeling guilty about the rich meals, overflowing booze and lazing around with friends and relatives all of which have added on quite a good deal of pounds. I have the right solution for taking away the holiday flab. CrossFit workouts are just what you need, if you are looking to lose the excess weight gained. The best thing about CrossFit equipment is it does not need as many equipment as you see in a conventional gym. Here are some tips to help you set up a CrossFit gym in your garage or basement.


Proper matting and most importantly sufficient floor space should be present before you think of choosing the CrossFit equipment. Since extensive floor work or explosive movements are used in CrossFit, you would need proper shock absorption to safeguard your joints and bones. Rubber mats helps in cushioning your body against impact. If you are considering a basement gym, make sure you have a quality sump pump such as those at SUMPPUMPJUDGE.COM.


Kipping pullups form a regular part of the workout of the day in CrossFit, so having a pull up bar is essential. The bars are used to test the extent of progress you have made. Since most CrossFit workouts involve the pullup bar, having a sturdy one is necessary. The bar can be found in simple models easily installed over your door and removed too. And there are standalone versions too.


Dumbbells, sand bags, and kettle bells are among some of the important weights used for resistance training. The most significant weight used is however the Olympic weights with bar. This is used for over 17 percent of all exercises in CrossFit. Although this is a bit expensive, you can do several exercises ranging from squats to overhead press and the weights are easy to decrease or increase.


This is an absolute must for your home CrossFit gym. It has dual purpose of helping in strength training and cardio workout. Since there are no separate exercises in CrossFit that target cardio exercises, a rower helps to give you both the strength training and cardio benefits.

Gym environment

gym-595597_960_720While the basic equipment needed are not much, you should ensure that the atmosphere is comfortable and enjoyable. If you like music while you exercise, make sure the noise levels do not disturb others nearby or use headphones. The floor should be stable for withstanding the vigorous exercises you do. Make sure the place is safe from termites and moisture from snow or flooding. Having a good battery backup sump pump will prevent undue damage to the equipment and the basement, if you reside in a flood prone region.

And some of the CrossFit equipment can be made at home from items, which you use every day or which can be bought easily from general household stores. Sand bags, for instance, can be made at home with canvas sheets or heavy-duty cloth. You can make a sack out of the cloth and fill it up with gravel. For a kettlebell weight, you can use PVC pipes and basketball. Even the pull up bars can be made easily, if you have a bit of technical knowledge.

Today’s modern footballers are a healthy bunch

Today’s modern footballers are a healthy bunch

Dec 20

Just recently, the death of one of Manchester United’s favorite and greatest sons was commemorated. As a professional football player, he managed to extend his career to well into his thirties and like most pre-retirement soccer players today, spent some time plying his trade in the then North American equivalent of today’s Major League Soccer.

Where longevity is concerned, perhaps only the great Sir Bobby Charlton and the Welsh winger, Ryan Giggs, have outpaced and outfoxed the first global soccer superstar from the halcyon years of the sixties. Speaking of foxes, have you noticed that Leicester City is surprisingly leading the English Premier League by two points (at the time of writing this post)?

The Foxes might win this season’s championship

According to former Manchester United boss, the great Sir Alex Ferguson, these Foxes stand a chance to win the championship this season. But, this is provided they are able to stock up on new players during the mid-season transfer window. Their run of games over this period, Ferguson says, is rather tough for a limited squad.

As a cross-fit trainer myself, I’d like to put my mouth where my weights are by suggesting that one of the reasons why Leicester City have done so well so far is because the squad they have at the moment is rather healthy and fit. This is in great contrast to faltering champions, Chelsea, and the two Manchester teams, City and United.

As a football legend, George Best’s lifestyle off the pitch contributed heavily to his premature death, mainly due to a long battle with alcoholism. Off the pitch, he didn’t have any interest in constructive hobbies such as the one’s suggested by Wood Lathe Report.

These giants did the number seven justice

Rather than apply his mind to healthy activities such as vegetable gardening, wood working and even caring for animals, George Best partied and drank his way through life. Like most other players during Best’s era, George (who made many girls cry) was a heavy smoker. Not today’s professional players; because of the high tempo of the modern game, they have to take extremely good care of themselves. Even while doing so, they still get injured a lot too these days, don’t they?

Now, like Best, this young man is a foot-balling genius. Because of his obvious gifts and potential to become one of the all-time great Manchester United players, Sir Alex Ferguson presented Cristiano Ronaldo with the hallowed number seven jersey that Best once wore. Of course, Ronaldo, now playing for Real Madrid, did the jersey justice.

Ronaldo leads the way

These days, when you look at Ronaldo’s pop image off the pitch, you’d be forgiven for thinking that he was an off-field player like Best was. But he’s not.

As someone who truly looks after himself both on and off the pitch, Cristiano Ronaldo leads the way where today’s modern footballers are concerned. Is it any wonder then, that he is the current FIFA World Player of the Year?

Will he be sacked in the morning?

Will he be sacked in the morning?

Jan 08

Especially at this time of the year, I hardly get time to go and watch one of the big English Premier League teams in Manchester. Well, there’s only two teams really, Manchester City and Manchester United. As I write this post, City are taking on surprise EPL leaders, Leicester City. I won’t be able to update you on that match because I’m working as we speak. Christmas came and went in a flash. Now we’re busy getting ready for New Year’s Eve and the first day of 2016. I did get to go and watch Manchester United at Old Trafford last night and even though the match ended in a stalemate, I enjoyed every minute of it and lapped up the atmosphere within the walls of one of the world’s most famous stadiums.

Tools to help with their development

In spite of my passion for the game, I rarely go to watch live games. This is because I’m more preoccupied with work which has seen me divide my time equally among coaching young lads and taking care of underprivileged kids over Christmas (and now New Year). We were able to collect more than enough donations to see to these poor children’s needs. They all got new clothes and kit. They were also given essentials for when school starts in a week or so.

Apart from giving generously, we believe in providing underprivileged children, particularly the older ones, tools to help with their development and preparation for working life when they are older. Have a look at and see what we got the lads this Christmas. Even though I was supposed to be relaxing during the game, I couldn’t help thinking of my work ahead.

The responsibilities of leadership

Whether it’s an occupational hazard or down to my passions, watching Manchester United’s beleaguered manager, Louis van Gaal, hard at work on his notepad, got me thinking about the responsibilities and pressures of leadership. My load is nowhere close to the one that Mr. van Gaal is carrying on his shoulders right now, but I can relate. As it turns out, I could take a leaf out of the United boss’s notebook. In spite of several chances to score, the Red Devils gave a good account of themselves for a change after being on an unusually long losing streak, lasting no less than four matches.

Nevertheless, the way that they played seemed to please the coach and alleviate some of the pressure he must be feeling right now. It may not be as tidy and glamorous as the passing game that has made Barcelona the great team they are today, but I particularly enjoy watching the Red Devils dominate all corners of the pitch with possession and percentage football. If only they could just score some goals already.

Because the boys and girls are a lot younger than the men I saw last night, the emphasis is always on enjoyment, but like the Devils were doing to their utmost, playing as a team is also important.

Tips on outdoor cleaning

Tips on outdoor cleaning

Dec 05

While we take pride in decorating our homes as best as we can, one thing that all homeowners put off at the first opportunity is cleaning and keeping their home in order. I’ve found that most people who do the cleaning or organizing do it reluctantly and as a last resort, while some don’t bother at all. I hate seeing a home in disarray. And especially, the exterior of homes.

The dirty garage door, cloudy windows, and unsightly cobwebs hanging in the corners are sure signs of a neglected house. But contrary to popular belief cleaning is not that difficult a task, once you set your mind to it. Here are some tips that I‘ve learnt along the way and am sure will help you too.

Spring-cleaning for instance, is not only keeping your home neat and tidy, but making it ready for inviting your friends and having loads of fun.

Garage door cleaning

I bet you’d never realized that your garage door needs a cleaning. The garage door is undoubtedly dirty being exposed to the outdoor dirt and dust all the time. But you need not worry over it, as cleaning it is very easy. The things you need include dish soap, terry towels and a bucket of water. An efficient pressure washer such as those at is necessary for a fast and thorough cleaning.

Mix a tiny portion of dish soap to some water in the plastic bucket and fill the bucket up till the rim. Dip a rag in the water, and use it to wipe the door. Kids love this and so you can leave it to them.

Once the door is wiped with soap water, you should use pressure washer to wash the dirt down. Be sure to set the pressure in the washer at a low level, as too much can damage concrete, brick, wood and other things.

Cobweb cleaning

In the cold winter months, it is common to neglect sweeping the cobwebs from under the eaves in your home. But as winter recedes and spring sets you will find that these have to be removed to get rid of that unkempt look from your home. A proper cobweb-removing duster fitted to a telescopic rod is best to clean the out of reach cobwebs. To remove cobwebs sticking to the duster, just roll it on your lawn or bush.

Window cleaning

When the snow and rain recedes, your windows will wear a dirty and dingy look. This will mar the glorious exterior view. A steam machine, water and terry towels are the things you need to clean your window. Fill up the steam machine in water and wait until the entire water is heated. Now steam the window using upward movement. This will remove all the dirt. Use a dry towel to wipe the window clean.

And don’t forget the trash cans. These can produce a strong stench that can offend you and your visitors. Use dish soap and pressure washer to clean the inside of the can. This will leave them devoid of any foul smell.

Your Garden Deserves A Haircut Too

Your Garden Deserves A Haircut Too

Nov 24

Your Garden Deserves A Haircut TooDid you forget I need a haircut too?

If only garden plants can talk, you’ve probably heard them tell you this.

I thought of this while I was peering over my neighbor’s backyard garden. A certified green thumb and garden lover, I find it unsettling seeing a poorly maintained garden. I’m even thinking of volunteering to prune their foliage.

For this post, let me remind you how important pruning is (in case some of you don’t know it yet or forgot about it.)

Pruning is necessary not just for keeping the garden look good but also to keep your plants healthy and allow it to grow better. While it may seem counterintuitive, regularly cutting plants back is beneficial for its growth. This makes it important to invest on basic gardening tools, particularly pruning tools. A pole saw can help simplify pruning of tall trees and garden plants – a common problem that beset many garden owners. If you don’t own one yet, you can visit this review site to learn more about the different brands and models of pole saws.

Before you even think about it, pruning is not just randomly cutting parts of a plant. When you prune plants, you have to be careful which parts to cut, which to spare, and when to do it. Some vital things to consider include the desired shape of the plant and how you want it to grow back.

Usually, the extent of pruning depends on the type of plant. For instance, flowering plants only require removing the weak or dead parts. Meanwhile, grass and other shrubberies often need to be cut back to the ground to allow new sprouts to replace the older ones.

I’ve read that pruning actually hurts a plant (as if anyone has felt how it is to become a plant?). Well, it obviously wounds the plant but if done properly it shouldn’t harm the overall health of the plant. On the contrary, it should allow the natural healing process, which enables healthy growth. Have you ever noticed how flowering plants produce more flowers after pruning? The same is true with fruit-bearing trees and most other plants.

Pruning may also be necessary for safety reasons. Some trees can grow very tall interfering with power lines and putting people nearby at risk. Trees can also pose risk to your home, such as possible debris from the tree in case of strong winds.

Usually, pruning is best done during the dormant period of the plant (winter, early spring and fall). But this is not the case for all plants. There are plants, such as shrubs and spring blooming trees, that produce new buds once the old ones fall off. Prune these plants just after flowering. There are also some plants that need to be pruned continuously to keep them healthy.

But what if you pruned at the wrong time? There should be no problem as plants have incredible healing capacity. Pruning, no matter how odd or poorly done, is rarely fatal. Most plants recover but only after some time. To avoid worries, it would help to do some readings before you take out the pruning shears.

3 Easy DIY Garden Watering Systems You Can Do Right Now

3 Easy DIY Garden Watering Systems You Can Do Right Now

Nov 23

Many of you probably don’t know: I’m also into gardening. Yes, you read it right! This soccer fan actually tends to a small home garden. I find it beneficial growing organic vegetables and herbs which is good for one’s health.

3 Easy DIY Garden Watering Systems You Can Do Right NowI was actually planning install an air compressor into my garden’s watering system to increase the water pressure. While looking for an air compressor, I found this site, Air Compressor Judge, helpful as it offers reviews on different models and brands of air compressors. Sadly, I couldn’t seem to find a model that fits my budget, so I decided to go on DIY water systems.

For this post, allow me to share with you some nifty DIY watering systems that won’t hurt your pocket.

Drip Hoses

This is a simple DIY water system that requires cheap materials and can also help you save on your water bills. A drip hose directly brings water to the soil, drop by drop. You can either buy a roll of drip hose or you can also use an old hose. Clean the hose and punch tiny holes at least 2 inches apart. On both ends of the hose, leave 6 inches un-punctured.

Once the hose have tiny holes, attach a hose cap on one end and then the other end towards a supply to the faucet. Turn the water on keeping the pressure low, or else it will spray. Run the hose beneath the plants and then cover with 2 inches of soil. Since it is directly under the foliage, it is protected against evaporation.


Ever heard of ollas? These are earthen jars come with wide bellies and thin necks are buried in your garden. It allows you to store water to it. Water slowly seeps through the tiny holes in the ollas’ unglazed walls keeping the soil moistened. At the same time, it also prevents water evaporation or runoff. Over time, the ollas draws water to it, creating an efficient self-watering system. Ollas can capture water from rain or daily precipitate so you don’t need to worry about water run-out.

Self-watering Earth Box Planter

If you have no time to water your garden, you might find this clever project very helpful. The idea is simple: let the soil absorb water slowly from a built-in well. You just have to fill the built-in well but less frequent than what you normally do.

An earth box can be made of any material or size. It just needs to have two basic components the mulch/soil and a water reservoir. Making a DIY self-watering planter may seem complicated but it’s actually simple. You can check some instructional videos on how to make your own earth box with materials that are readily available to you.

These simple DIY projects can unburden you from the task of watering your garden daily. I find it especially helpful for busy urban dwellers.

Give youngsters the gift of a trade and a football

Give youngsters the gift of a trade and a football

Nov 15

Boy does time fly! There is just over a month to go to Christmas. And before you know it, another year has begun. I’m beginning to feel this phenomenon of how quickly time flies, particularly when you’re in the throes of an exhilarating football match, either as a player or spectator. This doesn’t apply to the coaches, of course, especially when their sides are down a couple of goals and there are just minutes to go before the ref blows it for the last time. Because of the pressure, some coaches wish that time would indeed just fly away.

There is always time to help out

But the greatest managers, ever faithful in their squad’s abilities and with a never say die attitude, always bay for another five minutes or so. Who remembers Sir Alex Ferguson’s continuous tapping on his wrist-watch while menacingly glaring at the time-keeper or ref? But, then again, he was on the winning side. But even the great Sir Alex wasn’t entirely a fan of the Christmas season, mainly because the fixtures around this time of the year are congested and managers naturally have a concern about their players’ performances and the high risk of injuries.

We, as fans, don’t mind, of course. But spare a sobering thought for the poor lads and their sisters in your neighborhood. They won’t be looking forward to Christmas as much as we are. For reasons related to the poverty they are faced with, many of these kids aren’t able to go to school. Those who do suffer from attention deficit disorder and are unable to apply themselves well to school work. As life skills practitioners and football coaches, there is always time for us to help them in some way.

Give youngsters the gift of a trade and a football

Give young, gifted lads the chance of a lifetime

In view of their dire circumstances, the greatest gift that society can give these youngsters this season is the gift of a trade and a football, along with decent clothes to wear and a few warm meals. This would set them up for a future productive life in which they are empowered to pay their own way. We could give them educational and on the job tools, some of which are listed here, to help them kick-start a better life.

They may be two of the most famous and wealthiest clubs in the world today, but there’s one thing I admire about Alex Ferguson’s beloved Manchester United F.C. and European Cup champions, Barcelona F.C. That is their emphasis on youth development off the training pitch. Young, gifted lads are literally scooped off the streets of the most impoverished townships and given the chance of a lifetime.

Messi and Ronaldo

Give youngsters the gift of a trade and a football Who would have believed that the great Lionel Messi has been with the famous Catalans since the tender age of ten? And don’t forget that his arch-nemesis, Cristiano Ronaldo, also started life playing barefoot in the street. You know, these centers of excellence are not called football academies for nothing. Let’s all try and give some of these youngsters a well-deserved break in life.

Tips For A Healthier Diet in 2016

Tips For A Healthier Diet in 2016

Nov 01

Tips For A Healthier Diet in 2016There are a lot of people who just aren’t happy with their weight. They don’t know what to do and most of them are putting some bad supplements and pills into themselves just so they could maybe loose a pound or two. The diet industry is huge and it’s making tons of money because of people and their issues. But slowly people are changing when it comes to fitness and weight loss.

When it comes to those who really want to lose weight and become healthier they sometimes don’t know what to do and what to eat! A healthy diet is something which should be practiced by everyone, no matter their weight. Today people eat every single possible trash they can find. That’s also changing slowly. But there are tons of fast food restaurants, frozen food and sugar in every possible grocery. So how to stay healthy today and what are predictions for healthy diet in 2016?

For starters, try to avoid eating processed food at all. At least eat as little of it as possible. It is dangerous for you not just because of the fact that is unhealthy for your body, but it is proven that it does have a negative effect on your mood and mental health. In 2016, try to cook more at home, eat fresh fruits and vegetables, and eat less of sugar and carbohydrates.

You will be surprised after few weeks how your mood changes for the better. Diet really isn’t about not eating anything. There is research done on how to incorporate healthy and fresh food into your diet so that the input of the food you take daily doesn’t change drastically. What I do is make healthy meals and use my trusty vacuum sealer which I got from and sometimes I make food for the whole week – healthy and fast!

So there are bad and good fats right? Try to eat more of the good ones. FTips For A Healthier Diet in 2016or example, eat less grilled red meat and try to eat more fish. Fish has some amazing Omega3 fats which are much better for your body than typical animal fat.

By law, every food product is required to have a label on it so the consumer could know what’s in it. Read it carefully so you can be aware what you eat. Also, focus on the taste of the food after the consumption. Habits show up when you directly focus on them. That way you will know what you like and what is good for you.

Now there is one more thing which you should consider. Eat so much food as your body needs. Eat smaller portions but with different types of food. Mixing some food will get you what you need and you will have a better understanding of the food you eat. The problem is when people start limiting themselves to what food they can eat. Don’t do that. It is important to eat everything so you don’t feel like a failure while on a diet.