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Most boys grow up watching, playing, and loving sports. In some neighborhoods, it’s basketball after school. Other places, its football in the vacant lot or baseball games at the park. Track and field, soccer, skateboarding, surfing, swimming, wrestling, and all kinds of other sports consume the after-school hours of generations of kids. The memories made in these games remain vibrant for the rest of their lives.

As they go from grade school to middle school and high school, many young men aspire to be professional athletes. They train doggedly, ruggedly, and in all kinds of weather, learning to do their best in tough competition. Parents attend the games, cheering like it’s the Superbowl. Out of all the boys giving it their best shot, only a few will make it, but everyone learns how to win, how to lose, and how to play the game.

In college, and as a working adult, playing sports may take up less time, but watching the games is a huge deal, whether you’re tailgating at the arena with hundreds of other people, or spending hours creating the perfect chili, dips, and finger foods for a giant party at your house.

Later on, as retirees and senior citizens, these same adults will teach their grandchildren the rules of the game, flipping on the television and settling back in their easy chairs. A new generation of kids will watch with wide eyes as the athlete, more like a superhero than a human being, wins the game for the cheering team. Then they’ll go out and relive the glory on the playground with their friends, feeling larger than life.

Sports are a big contributor to quality of life for a lot of men, even though they don’t get much time to play. Careers, relationships, and family obligations take up a lot of time. Still, you don’t have to leave your love of the game out of sight.You can take it with you everywhere, from a casual lunch to your most important meeting.

Try a pair of sports cufflinks. These accessories may be low-key, but they’re also high-class and very wearable with any business or formal outfit, and sports-related cufflinks come in every imaginable design. For football fans, there are dozens of team logos for NFL teams as well as for teams in the NCAA, so you can wear the Bears, Bills, or Broncos if you’re an NFL guy or stick with the Tigers, Tarheels, and Trojans if you’re more of a college fan. Baseball buffs will find baseball mitts, bats, and every team from the LA Dodgers to the Tampa Bay Rays. NHA and NBA cufflinks are also available, with twenty-three great designs in each category.

If none of these is exactly what you’re looking for, check out the great selection of basic sports cufflinks. Boxing, snowboarding, running, fly fishing, tennis, soccer, cricket, rugby, and even video game cufflinks are available in awesome designs that will have you standing out from the crowd and starting great conversations wherever you go.

It does not need to be difficult to throw a 50th birthday party. Yet this is a very important occasion and you want the party to be special. Here is a step by step plan, which makes throwing a 50th birthday party easy, fun and memorable.

First you need to decide on your budget. This is where most people make their big mistake planning a party. They start off with great ideas, make commitments and then find half way through they run out of money and have to start cutting corners. Decide on how much you can spend first.

Next, consider the guest of honor. Is this a fun loving person or are they low key? Will they be okay with a big bash with lots of guests, a surprise party or just want a simple, quiet event?

Considering the guest of honor, decide on your theme. This will be very important and everything happens after this decision is made. Ideas for themes that are very popular at 50th birthday parties include: A Casino Night, Mexican Fiesta, Hawaiian Luau, Memory Lane, A Roast, A Formal Black and White Party, A Beer or Wine Tasting Party, A Murder Mystery Party, A Fifties Sock Hop or Grease Party (yes even adults like this!).

Perhaps you would like to have the event at a fun location-a baseball or football game, a horse racing track, soccer match or basketball event. Again keep in mind what the guest of honor enjoys.

You can rent a limo and have a dine-around where you visit different restaurants. Visit a different location for appetizers, the main course, dessert and then perhaps dancing at the end.

Once your theme has been selected, you need to decide where it will be held. Will you use your own home, that of a friend, a rented location or a public area, like a park?

Now it is time to design the 50th birthday party invitations. There are lots of templates you can find online and do them yourself or visit a local printer who will do a very professional job for you.

It is time to decide on your guests. If this is not a surprise party, it is always best to ask the guest of honor who they want to invite. Depending on your theme, you may want to keep in mind inviting people that will all interact well together.

Think now about how the food and drinks will be handled. Will you as the host be handling this or will you have it catered. What will your food and drink choices be?

It is a good idea to draw a small map out on where everything will be situated for the party. Identify locations for the bar, the food, dancing, and entertainment. Think about your room and flow so everything works.

Do you need to rent equipment like chairs, tables, bar, dance floor? Find the right suppliers early that will fit your budget. Make sure they are reliable and check their references.

Will you be having entertainment or games for the guests? Think about how this will work at the party and make any arrangements in advance that will be necessary.

Decide on what you will be using for decorations and where you can buy them for the best price. Purchase them early and don’t wait until the last minute. If the party is at night and outside be sure to keep in mind proper lighting and even the need for heaters if it will be cool.

Finally, think through the day of the event and put together a list of what needs to happen. Do this several days before the party. Leading up to the start of the party you can check off each item as it is completed.

Follow these steps and your 50th birthday party is certain to be the most fun and memorable event ever.

German Premier League or Bundesliga has many high-profile football clubs competing in it for the title. There is no doubt that Bayern Munich has been enjoying its monopoly in Bundesliga for quite a few seasons. It is one of the most popular international football clubs. Needless to say, Bayern’s growing popularity has led the fans all over the globe to gather several important pieces of information and facts about the club. Here are a few Bayern Munich facts that the fans are less likely to like giving a miss to.

· The club’s full name is FC Bayern Munchen AG. It was established in 1900. That means the club is a 100-year old entity. It is one of the oldest and most prestigious clubs in Europe.

· Franz Beckenbauer, one of the best footballers in the world, was once the chairman of the club. The football legend later went on to become an advisor to this club. His contribution helped the club a lot to gain an envious position that it is still enjoying.

· FC Bayern Munich is, by far, the most dominating team in Bundesliga and has won the title more than 20 times till date. Not only has the club been most popular in the German League but has also made an impressive name for itself internationally.

· Allianz Arena is the home ground of the club and can host about 70,000 football lovers. Needless to say, the club receives the warmest reception on their home turf and has won a number of memorable matches there.

· The first ever title won by this club was in 1909 in the Bavarian Championship and since then, they have never looked back.

· Bayern Munich was initially started by the Munich Gymnastic club.

· The club lifted their first ever European Championship cup by defeating Atletico Madrid with a 4-0 score and managed to defend their title for three years in a row. The team has similar credits of defending their “Champion” status in other leagues as well.

· The club is run much like a standard company, with 90% of its shares being owned by the club and remaining 10% by Adidas. BM is one of the most profitable international football clubs.

· It is one of the very few clubs to have won the European cup, the UEFA Cup and the Cup Winners Cup.

· Oliver Kahn set a record of keeping clean sheets for maximum number of times in 2001-2002. However, BM goalkeeper, Manuel Neuer has smashed the record by maintaining 20 clean sheets. Players from this club have been nominated for the Ballon D’Or 15 times till date and won it 5 times.

· The 2014-2015 Bundesliga season saw Bayern win the Championship title for the fourth year in a row.

· Seven Bayern players played for Germany in the FIFA World Cup hosted by Brazil. Germany had an impressive run throughout the campaign and won the World Cup for the fifth time.

· FC Bayern Munich has made it to the DFB Cup semifinals for eight times straight.

Golden goals intend to scoop out details about the most celebrity clubs in Europe to keep adding to knowledge of their fans. Keep reading the website and its blog to stay updated on football news.

Youth soccer has grow to be 1 of the most favorite kid sports in many parts of the entire world. It’s fun to play, uncomplicated to learn, safe, and fantastic exercise for kids. It’s also a sport that small children can learn to really like forever, particularly given that soccer is so popular throughout the entire world, and can be a sport that a lot of adults really like as well. Should your child has an interest in soccer, nearly all would recommend you completely promote and support their involvement in this wonderful sport.

Playing soccer similar to the majority of sports activities requires right equipment. Yet another advantage from soccer is the fact that it doesn’t call for a lot of equipment (in truth, in a lot of areas in the world young children perform literally with their bare feet and whatever clothes they wore to school). Nevertheless most parents will likely be faced with purchasing the minimum set of kids soccer gear, such as kids soccer cleats, kids soccer socks, and kids shin guards.

Much emphasis is put on acquiring the proper child soccer cleats (soccer footwear). In the end, soccer is played with the feet, and therefore the proper shoes are important. You want your kid to own the proper soccer shoes which are secure, durable, and provide them suitable support and traction based on the surface they will likely be actively playing on. Soccer cleats of various varieties commonly have studs on the bottom part so your youngster can have traction on a grass field or turf area (particular kids indoor soccer shoes are built for individuals actively playing indoor soccer).

Nevertheless another soccer equipment justifies as significantly awareness as cleats. You child’s shins and lower legs will probably be susceptible to banging and bruising during soccer. Its just the dynamics of the activity. As player thrash and kick on the ball, sometimes they’ll miss and engage other participants. That is the reason why in soccer whatsoever levels, players wear shin guards. This can be especially essential with young children, and why in most toddler soccer leagues, kids shin guards are required.

Picking the proper kid shin guards is really not very difficult. You will discover lots of suppliers who make properly beneficial sets which are cozy, easy to put on, and safe and sound. Nike, Adidas, and Under Armour all make child variants of shin guards that cover onto the shins of one’s toddler, normally beneath their socks to protect them while in games. Once you purchase them the proper kids soccer socks, they can then basically slip underneath their socks just before playing and be ready to play safely.

Most kids shin guards are produced of two varieties of material. The initial is often a soft foam or rubber on the skin side of the shin. This offers comfort and protection for the hard shin bone which is exposed close to the skin. The gentle materials offers a cushion for almost any careless kicks that wind up on your child’s lower leg.

The outside on most shin guards has a second kind of substance which is typically a harder plastic. This really is developed to further absorb any hard blow to the lower leg. Given that soccer cleats have hard studs within the bottom, the hard portion of shin guards furthermore protects the leg from any scraps by an opponent’s soccer cleats (is usually extremely painful!).

So whenever you go to obtain your youngster soccer cleats this year, don’t forget the shin guards. Your children’s shin guards are equally critical as those cleats.

If you play soccer indoor with tennis shoes on, you may have a common problem: you may not have control over the playing ball. What is the reason? Actually, the problem is that they are not meant for indoor games. Actually, indoor soccer shoes look like those used for the tennis game. However, the difference is that they come with harder soles giving you more control when you are on the playing field. Let’s know some features and advantages of these indoor soccer shoes.


There are various manufacturers. These products feature a suede supper, kangaroo leather and a flat outside made of gum rubber. Moreover, the heel is connected to the strong upper. Aside from this, the tread pattern features a herringbone pattern or interlocking triangles for traction. The bottom of the metatarsal has a rotating disk.


The top brands of the product include Adidas, Puma, and Nike, just to name a few. Most of them come in black; however, you can also find some that are hot lime, bright silver, white, cherry and so on.

Aside from this, the weight can be between 9 ounces and 12 ounces. The indoor ones feature a shield pane. This is to give a quilted surface in order to add spin during the game play. The laces are exposed. They are either asymmetrical or centered or they can be hidden in the middle just below the extended tongue.


You should be able to run forward with them on. For these movements, they offer a tread pattern that is different from that of regular running shoes. The fact of the matter is that they are designed in a way that they let you play indoors or on a turf indoor field.

The reason is that they don’t provide as much cushioning. For additional comfort, you can go for gel heels or shoe inserts.


Actually, the greatest benefit of indoor soccer shoes is that they give you a lot better control over the ball. As a result, you can do sprints and cuts more easily. The rubber sole won’t leave any mark on the indoor surfaces since it complies with the rules and regulations of indoor soccer facility.

On the other hand, the metal or plastic cleats may cause a significant damage to the turf. Actually, the indoor surfaces are made of pile fibers and rubber granules.


Manufacturers tweak indoor soccer shoes so that they can meet the preferences of the customers. For instance, Nike5 Elastico features a green or bright blue pattern. On the other hand, the Puma PowerCat features a powerful external heel counter. This is an additional layer of quality material that offers support.

So, this was a brief introduction to the features and advantages of indoor soccer shoes. If you have been looking to buy a pair, we recommend that you review the features and benefits that we have listed in this article. Hope this will help.

For the past 30 years we have been training wrong. Our fitness programs have been highly influenced by equipment manufactures like Nautilus, who invented pin-selected weight machines and then brain washed us to believe that exercising on a machine was more effective, and at the same time bodybuilders like Arnold who published “The New Encyclopedia of Modern Bodybuilding” and then the movie “Pumping Iron.” These programs have helped to develop great “Show Muscles”, but done very little to improve the function of our everyday activities and athleticism, our “Go Muscles”. At the same time over the past 30 years we have been continually getting fatter and more deconditioned as a population. How can this be if pin-selected machines are the best way to exercise and the techniques of bodybuilders are superior to everything else? They aren’t!

Unless you are a bodybuilder there is no benefit to building “Show Muscles”. Instead, you need to change you focus to building “Go Muscles”. Go Muscles are not developed on weight machines or by doing single-joint exercises, such as bicep curls and seated chest presses. Rather they are built through total body exercises, such as deadlifts, push-ups, cleans, etc., and are built off of the ability to lift and control your own bodyweight before adding any external resistance. Also, Go Muscles are developed standing, especially on one leg, not seated or lying down. When you are seated or lying down you are not engaging your core muscles, which are the foundation of a strong body.

So why are we still having the 40-year-old mother of 4 doing seated chest presses and bicep curls? She is never going to compete in a bodybuilding contest and just wants to lose 10 pounds and have more energy. But yet we still put her on a circuit of machines. The only thing this is going to help her do is flex for the other soccer moms, it’s not going to help her drop those 10 pounds or load and unload groceries into the car and still have enough energy to wash clothes, cook dinner, and help the kids with homework.

Many people are beginning to change their approach to fitness, but there are still many more that are using the same failing methods that went out of style in the 80’s with leg warmers and spandex unitards.

Selling used goods on eBay can generate quite a profit if you know what to sell. There are a wide range of items that sell like hotcakes and some that don’t. As a seller on eBay, you can either put your items for sale by way of auction, or you can simply set a price on the item. Either way, the profits are huge if you’re selling the right items. Here’s a guide on what items you can consider buying or selling on eBay.


Huge demand: Electronics items, like mobile phones, PDAs, and mp3 players, are small, easy to manage, and are in high demand. Because technology is constantly improving, and there is always production, there is a huge demand for those sought-after gadgets. People who have a craving for owning these items are willing to pay a hefty price for them.

High resale value: These items have a high resale value as compared to other small items. If you are able to purchase them cheap, you are sure to make huge profits on eBay.

Advantage over wholesalers: Another interesting feature to note is that wholesalers do not flood this market as they do with other items. Companies have to pay for the people they employ, overhead costs, among other expenditures so as to sell these items. Buying them and then simply selling them online is a sure way of making a profit.

Safety test: When purchasing used electrical goods, make sure that the item has undergone an electrical safety test. The results of this should be recorded into a PAT (portable appliance test) log book, and a PAT sticker should be attached to the item.

Video games:

Disclaimer policy: If you are interested in selling video games, make sure to offer a no-quibble return policy. Because you are selling older games and testing them can be quite a tiresome task, it is recommended that you list them as “untested.” You should also offer a money-back policy if the game is defective. However, keep in mind that, if you make such an offer, it only creates a doubt in the buyers’ minds that the product might be faulty.

Purchase a disc repair machine: When purchasing a game that is on a CD, be sure to check for scratches. If there are too many scratches, check the CDs. Investing in a disc repair machine is a good idea as it will remove all the superficial scratches as well as the deep scratches. However, if it is on a cartridge and there is some damage, do mention it.


Selling media, such as books, software, DVDs, and CDs, among others, on eBay can be a tricky business. You should keep in mind the following:

Never Sell Media That You Have Burned Or Copied Yourself: Selling media that you have created yourself, whether it is copied from the Internet or off the airwaves, cannot be sold on this site. In fact, such an activity is illegal and can get you banned from eBay. eBay will first suspend you and later ask questions. Even if the media is yours, you will not be allowed to sell it on eBay.

Specify Media Compatibility: It is important that you mention the compatibility of a particular form of media that you are selling. For instance, if it is a book, specify its language and print size; if it is a CD, mention whether it is factory made from master or burned; if it is a DVD, specify the place from where you purchased it and its standard (VCD, DVD, SVCD, HD-DVD, Blu-Ray, among others); if it is a vinyl record, mention its size and rotation speed; and if it is a magnetic tape or disk, specify if it is VHS, cassette, microcassette, or diskette.

Antiques And Vintage Items:

Selling used antiques and vintage items is another way of making an income on eBay. There are a number of advantages selling such items.

Interest Of Buyers: Buyers are aware that they can purchase new goods on certain websites. However, what they are especially looking for is unusual, antique, and rare items.

Rarity: Vintage or antiques are those items that are scarcely supplied as compared to other used items. So, those who have an interest for collecting antiques are sure to visit your shop.

Best Price: If something is not easily available, then you can very well demand a good price for it, sometimes even an amount that is out of proportion to its true, basic value. This can bring in huge profits for you.

Easy To Source: There are huge amounts of junk items that are in the world, and some of it can still be sold. If you live in the same town or city, it is easy to source these items.

Affordability Of Stock: If you go to purchase junk from those who want to clear their attics, garages, or basements, they are willing to sell it for a song. So, if you have a place to store it, you can get it dirt cheap.

Selling For A Third Party: If there are certain antiques that you yourself don’t want to purchase but can sell on the owner’s behalf, you are sure to get your cut, without having to stock the item.

Take Photos: It is a good idea to take quality photographs of your antique items. If you are a third-party seller, you can take pictures of those items, post advertisements of them on eBay, and take a commission for selling the item.

Profitability: Buyers who are interested in antiques and vintage items are willing to pay a huge amount. So, there are high chances of you making a profit from selling such items.

Low Turnover: Selling new items, like electronic products and apparel, is a high turnover business, which is dependent on the fluctuation in market prices as well as changing fashions. Antiques and vintage items do not depend on these factors. They can remain listed until they are bought.

Sporting Goods:

Selling used sporting goods is also a sure way of bringing in income. If you want to get rid of your old sports equipment, putting it up for auction on eBay is a good idea. There are loads of sporting goods that are sold on this site and for a good price. Some of the goods that go for sale are:

Baseball Equipment: Bats, gloves, jerseys, hitting machines, hats, batting helmets, and baseballs, among others are always in demand. Not just that, training aids, like speed sensors, batting cages, videos, and books, are also sold.

Basketball Equipment: Those who are interested in basketball search for the perfect basketball system to perfect their game. From various systems like in-ground pole, portable, and wall-mount, to different styles of basketballs, footwear, jerseys, and arm warmers, among other items are always in demand and can be sold on eBay.

Camping Gear: If you are planning a camping trip with your family or friends and don’t want to spend too much on purchasing new camping gear, you can choose eBay to get the best deals. Used camping stoves, backpacks, tents, sleeping bags, first aid, and water filtration kits are sold on this site.

Cycles:Cycles of all types can be sold on eBay, from mountain bikes, comfort bikes, kid bikes, and road racing bikes to BMX bikes, low-rider bikes, and vintage bikes, among others.

Fitness Equipment: From free-weight equipment, like barbells and dumbbells to manual and electric treadmills to trampolines and exercise bikes, all can be sold for a good price on eBay.

Golf Equipment: Buyers are usually searching for individual golf clubs or sets of 12, besides drivers, fairways woods, and clubs for left-handed players.

Other Sports Equipment:There are always buyers of sports equipment searching for the best deals online. From football, soccer, tennis, bowling, and fishing goods to racquetball, skateboarding, surfing, and hockey, among other popular sporting goods, you can sell these for a huge profit.

When selling sporting goods online, you need to ensure that you use the correct term to describe what you are selling. The terms that you should use are:

New In Box (NIB): Items that are in their original packaging from the time they have been purchased and have not been opened or used fall under this listing.

New With Tags (NWT) or New Without Tags (NWOT) or Never Been Worn (NBW): As the name describes, equipment and accessories that have never been worn or washed can come under NBW; those that still have the retail tags fall under NWT; and those that have the tags removed but have never been worn can be listed under NWOT. Those items that come under these listings should have no flaws.

Gently Used (GU): Those items that appear new and have no flaws in spite of having been washed, worn, or used fall under this listing.

Excellent: Those items that have been used but have no signs of flaws can be placed under this listing.

Very Good: The items that have been used, are faded in moderation, yet have no visible flaws can be considered as items in very good condition.

Good: Items that have previously been worn, are significantly faded, and have minor visible flaws are considered to be in good condition.

Fair: Products that have been previously worn, have significant flaws, and are faded considerably are considered to be in fair condition.

Poor: Items that are not in a condition to be worn or used with severe flaws, but may have certain desirable elements, can fall under this category.

Note that stains, spots, tears, holes, problems with buttons, zips, and snaps, and fabric irregularities are considered as flaws.

Hobby items:

Selling items of your hobby is another way of making an income online. Equipment for hobbies like gardening and fishing can be sold for a good price on eBay. There are a few things that you need to keep in mind when selling a hobby item online:

Know Your Hobby: When you’re selling an item, you should ensure that you know everything about the hobby. This will help you to generate sales as you will be able to convince fellow enthusiasts to purchase your product.

Name The Hobby: With every opportunity you get, make sure that you name the hobby, whether it is in one-off listing titles, your member ID, or your eBay store name. This is essential for buyers when searching as well as for purposes of remembering your item.

Give Details: Hobbyists are experts in their areas of interest. So, you need to ensure that you give detailed descriptions of the items that you are selling. Information, like the make, features, model, and condition details, are important for an enthusiast of that particular hobby. What’s more, if anyone famous endorses the product that you are selling, it would be an added advantage to mention it.

Take Photos: Taking photographs of the actual item from different angles is important as buyers want to know what they are purchasing. Hobbyists especially are looking for items of quality. If your picture depicts this, you are sure to make the sale.

Make It Your Business: If you can consistently supply quality used items of your hobby on eBay, you are sure to gain a market. Buyers will not search elsewhere for the items. So, in time, you will create a strong customer base.

Update “About Me” And eBay Blogs: If you are eager to make selling your hobby items your business, it is recommended that you constantly update the “About me” page as well as eBay blogs. This will slowly build a customer’s trust in you. Buyers will be happy to have gained a supplier who shares the same interests.

Include Marketing Value-Adds: Getting free equipment related to your hobby is something hobbyists look forward to. This is also a way to create your customer base.


Clothing is one of the most-sold items on eBay. When selling your used clothing, you need to keep in mind the following:

Give Proper Descriptions: When it comes to clothing, ensure to mention the size, fabric, and brand, among other details. You need to be honest about the condition of the apparel that you are selling, so as to make sure that the customer you are selling to is not disappointed.

Pack Properly: Shipping of clothes is important. If you use a loosely-sealed, paper envelope for packaging, the item is sure to get damaged in transit. Sealing the item properly ensures that there is no contamination by the shipping environment.


Huge Shipping Costs: Selling used furniture is fine, but you need to keep in mind that furniture is big, and so the shipping costs will be greater. Remember, the bigger the furniture, the more the cost of shipping, and in turn, there are less chances of the furniture being sold. So, if the furniture is too large, it is better not to choose eBay as a place for selling it.

Give Details: One of the marketing techniques you can employ is giving details about:

Workmanship: Describe the materials that are used to make it. For instance, is it made of solid oak, teakwood, glass, stainless steel, iron, polyvinyl, or marble?

Size: Mentioning the height, width, and depth is important as the buyer would like to know if the piece of furniture he or she is about to purchase will fit in his or her accommodation.

Modification or flaws: It is always better to mention if you have made any modifications or if there are any flaws. This will ensure that you do not have an angry buyer.

Get Experts To Pack For Shipment: Owing to the size of the item, it is recommended that you hire help for shipment. Let the professionals take care of packaging the item as this will guarantee that the furniture is intact and there are no damages.


Selling your vehicle on eBay can be easy if you employ marketing strategies, like giving detailed descriptions, and taking photographs of the vehicle from both inside and outside. However, there are certain other issues that you should consider.

Take Care Of Any Legal Loose Ends: If you are selling your motor vehicle, you need to make sure that you have a copy of the title and that it is free from all kinds of legal entanglements. If the vehicle you are selling is of an old model, ensure that it is in running condition and the registration and any other applicable fees and taxes are paid for in your state. This assures the buyers that the vehicle is in good operating condition.

Have A Sales Receipt Ready: Before selling online, it is recommended that you ask your local motor vehicles division for the basic requirements that allow you to sell your vehicle. You need to ask for necessary documentation, one copy which will be given to the buyer and the other which you will keep.

Contact And Test-Drive Information: Unlike other products sold on eBay, a vehicle needs to be test-driven. A buyer will surely not purchase a vehicle without physically inspecting it. So, be sure to mention the address at which the vehicle is stationed for inspection.

Shipping Complications: When purchasing a vehicle, the buyer has the option of either “pick up,” “drive away,” or have the seller ship it. You need to specifically mention what shipping options you are offering.

What is Lance Armstrong doing that you can do to improve your results?

Most people exercise to lose weight, focusing solely on that one single goal. But

wait, it is not only about looking aesthetically pleasing, getting in those tight jeans,

or losing ten pounds. It is really about improving your health, and human


Each day when you are huffing and puffing on the treadmill, focusing vigorously

on keeping yourself lean, have you ever thought about what physically is

occurring in your body besides burning a bunch of calories?

For improved results, more people need to stop focusing solely on calorie burn,

and start thinking about improving such fitness values as VO2 Max, or maximum

oxygen uptake.

What exactly is your VO2 Max? VO2 Max is defined as the highest rate at which

oxygen can be taken in and used during high intensity dynamic exercise. When

you are exercising aerobically on your treadmill, each and every muscle

contraction requires oxygen to break down the fats, carbohydrates, and protein;

thus, providing energy (ATP) needed to fuel the muscles in order for movement to


Humans, at rest, need 3.5 ml of oxygen, every minute, for each kilogram of body

weight just to support the cellular activities in the tissues that keep us alive.

Now let’s get back to our treadmill. As you increase the speed or incline

(intensity), more oxygen is required to transfer the oxygen through the blood and

into the muscles. Due to increased intensity during your exercise session, more

oxygen is required to initiate the energy releasing process.

Now let’s take the treadmill up to a speed and incline where you can no longer

catch your breath comfortably. The intensity has increase significantly, but you

have reached an upper limit on the amount of oxygen you can take in. This is

your VO2 Max.

VO2 Max values differ from individual to individual. Factors such as age, health,

activity levels, training programs, and genetics all affect VO2 Max. A sedentary

person has a VO2 Max of around 20 ml of oxygen per kilogram of body weight per

minute of exercise. A highly trained endurance athlete can have a VO2 Max of

70 ml/kg/min.

Now why does Lance Armstrong win all those bike races? Yes, he has a great

training program, a great coach, and great equipment. However, his genetics for

an endurance athlete are nothing short of astounding. Do you know his VO2

Max measures around 83-85 ml/kg/min, while an average person’s is around 40?

For Lance, his success is attributed to a combination of great training, will,

desire, and unbelievable genetic makeup.

A Super Human Lance:

1. Lungs – 2 times the capacity of the average person

2. Muscle – Accumulates less lactic acid and is more efficient at

removing it.

3. Heart – Is about 1/3 larger with a resting heart rate of 32 beats per

minute, and peaks around 200 beats per minute.

4. Body Fat – 4-5 percent before the Tour starts, while an average

person has 15-20 percent.

5. Food Consumption – Needs 6500 calories per day, and upwards of

10,000 per day when biking in the mountains during his 120 mile race.

Truly amazing!

How do you improve VO2 Max? Improvement is seen by progressively

challenging yourself aerobically with consistent workouts at 60% to 85% of your

maximum heart rate (220-age) for an extended period of time. The most

important variable is to continue attempting to increase intensity levels of your

workouts. Progressively overloading is the key; your body will adapt, and improve

your VO2 Max as well as burn more calories for decreased body fat.

Now you ask, how can I measure my VO2 Max?

For the most accurate measurement, you can go into a hospital, or a University

Human Performance Lab and get the test. You will generally use a treadmill or a

stationary bike, and be given an oxygen mask to measure your oxygen exchange.

You will also be connected with chest electrodes to measure your heart response.

The main objective is to walk, bike, or run as the intensity is progressively

elevated until it is not possible to go any longer. (You should be cleared or

monitored by your physician before attempting a VO2 Max test.)

The easier. but not as accurate way, is to do an estimated sub maximal aerobic

capacity test.

The following is one of the many tests that can be used.

Find a 400 meter track, bring a stopwatch, and walk/run as fast as you can go for

12 minutes. Keep track of the number of meters you have gone in 12 minutes,

and use the following formula.

Distance Covered in Meters – 504.9 / 44.730 = Estimated VO2 Max

Here is a rough guide:

4-5 laps covered, your VO2 Max will be around 30.

5-7 laps covered, your VO2 Max will be around 45.

7-8 laps covered (2800 meters), your VO2 Max will be around 62.

8-8.5 laps covered (3200 meters), your VO2 Max will be around 67

9 laps covered (3600 meters), your VO2 Max will be around 70.

Learn to keep a close eye on your fitness values and try to continually improve

them. Improvement will lead to great health benefits, and may result in your

goal of decreased body fat (depending upon your nutritional habits.)


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Healthiest Regards,

By: Jim O’Connor (The Fitness Promoter)- All Rights Reserved

Today you’re in for a special treat. I’ve been fortunate to connect with Ryan Van Asten from Hockey Canada. Ryan is the Strength and Conditioning Coach for the National women’s hockey team as well as the conditioning coordinator for the National Luge team. Needless to say 2010 has been an exciting and busy time for Ryan. Read on as Ryan shares with us a little bit about his background to bring him to where he is, his training philosophies, with specific emphasis on hockey, what working for the National Team has been like as well as his dream team of practitioners and the best resources he has found to allow him to have had success with his athletes. So sit back and enjoy a one on one with Ryan Van Asten.


Chris Collins – Where did you go to school? What made you want to do this for a living? What was your sports background? Who were some of your mentors along the way? What are some of the interesting places you’ve worked?

Ryan Van Asten – Master of Science (Exercise and Health Physiology) – University of Calgary

– Bachelor of Science (Honours) (Subject of Specialization – Life Sciences) – Queen’s University, Kingston Ontario

– Bachelor of Physical and Health Education – Queen’s University, Kingston Ontario

– Certifications: CSCS (NSCA), Certified Exercise Physiologist (CSEP), NCCP Level 1 Olympic Weightlifting, FMS Certified

My sports background was varied as a child (i.e. hockey, soccer, lacrosse, baseball, alpine skiing, water skiing, wakeboarding, etc.) but specialized in Hockey and Lacrosse as a teenager. Eventually, just focussing on hockey I played Provincial Jr. A in Ontario, 4 years collegiate (Queen’s University), 1 year semi-professional in Germany – retiring at age 24 to peruse my graduate degree in Calgary. As a result of my sports background, dry-land training was always a part of my life and I loved every second of the training. While at Queen’s University I was fortunate enough to work with and play hockey with Anthony Slater (now a major part of a company called Athletes’ Performance in the United States). Anthony (although young himself at the time) put me on a training program one summer and the results were astonishing because for the first time in my life I was on a periodized program that wasn’t centred around bench press. After that I was hooked and couldn’t get ahold of enough information on training – I was digesting the stuff like it was my job…one problem: it wasn’t. At the time I was just finishing up my Bachelor of Science degree and wasn’t sure which direction to go…this had all changed by that point, I needed to work in sports performance. So the following year I enrolled in the Bachelor of Physical and Health Education program at Queen’s to bring me closer to my goals. It was in ‘Phys Ed’ where I met David Frost (a Mechanical engineer who also had a passion for training and biomechanics). Dave was a big guy who loved to train and knew a hell of a lot more about pretty much everything than I did – so I hung out with him a lot and since we were the old guys in a class full of 18 and 19 year olds we clicked right away. Training with Dave brought my strength to an even greater level, however, it was not necessarily do to the physiological aspects anymore – Dave was skilled at breaking down and assessing biomechanics and he tweaked pretty much everything I did and my strength went through the roof. This is when I realized that it is not about the exercise or the exercise selection; it’s about the coaching and the implementation of the exercise in an appropriate manner that are the important factors. Evidently, today Dave is finishing up his PhD at the University of Waterloo where he is mentored by Stuart McGill (now famous in the realm of strength and conditioning).

My first two mentors (and continue to be to this day) in strength and conditioning were Anthony Slater and David Frost. I then moved to Calgary and began my graduate research – working under Dr. David Smith and Dr. Stephen Norris (two of the most prominent exercise and sport physiologists in the world) my knowledge expanded even further. I was also fortunate enough to get exposure to excellent Strength and Conditioning coaches at the Canadian Sport Centre – Calgary (I am one of them now…ha)(Matt Jordan, Scott Maw, Mac Read, and Matt Price) – These are guys who have training numerous Olympic and World champions in both summer and winter sports and I have learned a lot from every one of them and continue to learn from them on a daily basis.

At the tail end of my Masters degree I was looking for ways to hone my coaching skills to bring me to the next level – then I ran into Mark Verstegen and Kevin Elsey (both from Athletes’ Performance – although I knew Kevin from Queen’s University) at an Adidas Conference at the University of Calgary. I asked them about the possibility of an internship and that got the ball rolling. So at 27 years of age, I dropped everything to move down to Pensacola Florida to do an unpaid internship at Athletes’ Performance for four months. This decision turned out to be the best thing I have done in my career. At AP I learned how to coach and I learned about physical movement. Up to this point I prided myself as being an expert in the weight room – but put me on a field or track and I was lost in terms of coaching and drill progression. I had to be on my game at AP, working everyday with NFL pro-bowlers and other professional athletes and watching some of the best coaches in the nation work. I really learned the value of watching other people coach and looking at things from a number of different angles.

Right before my Athletes’ Performance internship was almost complete the Canadian Sport Centre – Calgary called and told me there was a job opening and the rest is history.

At the same time the University of Calgary offered me a position as a lecturer in Kinesiology for a sports performance class. I lectured for one school year and evidently got too busy working with Hockey Canada and the Canadian Luge team that I reluctantly had to give up my duties as a lecturer.

I Attended the Vancouver 2010 Winter Olympics as the head strength and conditioning coach for the Women’s national Hockey team which won the Gold Medal and was the strength and conditioning coordinator for the Canadian National Luge team which posted the best result ever at an Olympic games for Canada.

Training philosophies

CC – What type of a coach/trainer are you? What aspect of the training continuum (rehab, conditioning, strength, power, speed) are you most passionate about? What few pieces of equipment can you not work without? If $$$ didn’t matter how would you spend it to benefit your athletes?

RV – My personality is pretty laid back and therefore I am not a the type of coach that is extremely vocal unless required. I treat all my athletes with respect and work very closely with them to do what is right for that particular individual. With regards to the training continuum – I am passionate about optimizing performance. So depending on the athlete that might require a higher percentage of one variable over another, and that will be different for every athlete. On the personal side of things – I am most passionate about gaining strength. I love to lift heavy.

I love the Keiser training equipment, however, these are not necessary tools for training. The few things that I can’t train without include: Barbell and weights, dumbbells, kettlebells, cable machines, medicine balls, and foam roller/lacrosse ball/soft ball. Pretty much everything can be done with minimal equipment. Personally I travel with a TRX and it is a tool I utilize with all my athletes. Stability balls and adjustable benches are also on that list as well.

With an unlimited budget I don’t think I would change a whole lot to tell you the truth – the basics will still be in place and will always be. I would utilize the Keiser pneumatic technology, whole-body vibration technology (in certain instances), different recovery modalities (i.e. pneumatic compression, EMS, contrast therapy, cryotherapy, etc.).

Training for hockey

CC – During the off-season what are 3 things an amateur youth hockey player should focus on? Is there anything hockey players could do a better job of with their training? (maybe improved technique on lifts, or better warm-ups, more soft tissue work, better programs in general etc).

RV – This answer obviously has an infinite number of possibilities – here are a few:

A well balanced approach to training with logical steps and progression (i.e. learn the requirements and importance of a proper warm-up, movement training, power/strength training, conditioning, cool-down/recovery techniques) – athletes need to know that it is not OK to skip steps and do the “cool” or “flashy” exercises because this will not make them a better athlete. In fact, it might make them worse in the long run by perpetuating poor movement patterns and mechanics… and worse, when you add speed or strength to these poor mechanics it is a recipe for disaster.

Most of the young hockey players I know have awful nutritional habits and performance nutrition habits. They will not reach their full potential until they are educated and understand how important nutrition and exercise nutrition is.

All hockey players should work on their single leg strength and stability in a low position. Along with this many of the hockey players I work with have inhibited glute max muscles partly due to tonic hip flexors – get these athletes off the bike in the summer and have them sprinting. Work diligently on mobilizing the anterior hip complex and subsequently activating the posterior chain. If the athlete is not using their posterior chain muscles adequately during skating it is likely that they will put too much volitional stress on their adductors/hipflexors putting them at risk of strain and improper stride mechanics may also lead to presentation of sports hernias and hip labial tears.

That being said, if the athlete is under the age of 14-15 years old they should not be specializing in “hockey” training in the offseason. They should be playing as many sports as possible and becoming athletes. It is far too often that we push these kids into specialization because someone is out there telling parents this is what their kids need to do in order to make it to the NHL – the reality is these guys just need a pay check in the summer and they’re not doing what is best for your child. Both Hockey Canada and USA Hockey are taking this stance with their long term athlete development models urging kids to be playing multiple sports and gain a wide sporting experience. Become an athlete first before you become a hockey player.

National program

CC – What has 2010 been like for you? What are some of the behind the scenes challenges you’ve faced? (scheduling, facilities, injuries, travel, budgets) How is it different working with the women’s team? Goals for the future?

RV – 2010 was an unbelievable year. There were a lot of great times with the winning of the Olympic Gold medal and a lot of tough times as well. As a strength and conditioning it was a year of tremendous growth for me in many aspects. Managing 35 athletes from two different sports was not an easy task given our travel schedule and some of the facilities we had access to for training (which on many occasions was nothing). With the National Women’s Hockey their on-ice practice and game schedule was extremely hectic and demanding. It was like walking a tight rope when planning appropriate physical stress and recovery off-ice. But, in the end we could not have done a better job preparing our athletes physically for the Olympics. They went into the Games knowing their preparation was superior and that confidence in knowing you didn’t leave any stone unturned goes a long way as well.

The travel schedule during the 2010 season with Hockey Canada was pretty intense. Starting in May 2009 we were on the road pretty much 2-3 weeks a month with games and training camps.

Budgets with Hockey Canada aren’t too much of a concern but we always try to optimize our spending to make sure it is going in the right places.

Working with the women’s is not much different that working with a men’s team. They basically played a full NHL game schedule last year, on the road most of the time. The athletes were all unbelievable in terms of their work ethic and dedication to winning the gold medal considering they had lost the previous world championships. And it showed – we played the USA 10 times before the Olympics with a record of 7-3 with all seven wins coming consecutively leading up to the Games. Two of the three losses were in August while we were still in the infancy stages of our on-ice training, the other was in November.

With Hockey Canada there is only one goal always and that is to win every tournament. On the physical side of things we can still get better as a whole in many areas… even though we are Olympic champions we need to prepare as if we’re the underdog.

With the Canadian Luge team our goals are similar on both the men’s and women’s side. That is to be a top 10 contender every race and to podium in every race.

Dream team

CC – If you could assemble the practitioners of your choice regardless of availability or cost who would you choose as a:

RV – s&c coach – I already work with some of the best strength and conditioning coaches on the planet – the Canadian Sport Centre Calgary athletes routinely account for the majority of medals won at Winter Olympic games (i.e. 58% of medals won for Canada in Vancouver were won by athletes who train with the Canadian Sport Centre Calgary).

– nutritionist – Not sure

– physio – Gray Cook, Kent Kobelka

– massage – Dominic Manchisi

– motivator – Dr. Peter Jensen

– wild card – Dave Frost (Strength Coach and Biomechanist – University of Waterloo)

Best resources

CC – What has been the best:

RV – conference attended – European College of Sport Science Congress 2008

– book on training – Supertraining by Mel Siff and Yiri Verkhoshansky

– blog you follow – Too many to list

– colleague to call with a question – The fellas from the Canadian Sport Centre – Calgary

For everyone reading this post please take a few points from the interview with Ryan. In particular:

Notice that he paid his dues. He did all the schooling and even took an unpaid internship to improve his coaching abilities.

Practice what you preach. Having theoretical knowledge is great but also being able to step up to the bar and demonstrate is equally important.

Surround yourself with and seek out great mentors. Find people that will teach, inspire, challenge and support you.

For young athletes focus on becoming a better athlete first. There are foundations to training and you can’t simply skip ahead to the sexy drills and exercises too soon. Failing to do results in less substantial results and potential problems later.

No one piece of equipment makes a hockey player great. Focus on the basics. Look to develop single leg strength, mobile hips and strong glutes.

Recognize the value of regeneration and recovery both during the off-season by practicing other sports and in between training sessions as well.

Ryan thanks so much for taking the time to do this. Please keep us posted on your developments with Hockey Canada and anything else hockey related.

For more info check out Ryan’s site athletesadvantage.ca.

All the best,



College students want to pursue their dream careers through earning degrees at credible institutions. Many, if not everyone, try to get involved in some kind of extracurricular activity. However, some of them would still want to participate in athletics and sports while studying. If you are a student interested in participating in sports during college, then consider pursuing a college athletics career which can be an opportunity for scholarship in the long run.

Why Need For an Athletics Career?

There is always need for students to balance out their school life by spending hours out of the classroom with activities that stimulate their interest. By playing intercollegiate sports or getting involved in a sports club, you give yourself a chance to balance out the stress of spending hours on academics. Having a balance in your schedule can keep you feeling fresh and positive as you progress throughout your course of study.

Do Your Research

First, do your research into different colleges before deciding on one that would accommodate your interest in a particular sport. Make sure that they not only offer the classes you need, but also the specific sport you are interested in on campus.

Also make sure that school can offer the right equipment and facilities to be able for you to perform your game better. For instance, if you are interested to join a basketball team, make sure your school has an appropriate basketball court to play on, plus the right training equipment.

You will also have to take into consideration the organizational structure of their sports department. Is it well-organized? Do they have specific coaches that lead teams in a particular sport? Do they offer sports management degrees or athletic training programs? Are their sports programs fit within your budget? These factors mentioned will help you choose the right school for you, which can make all of the difference in the world.


While choosing the right school for you is essential, your choice of sport may affect the way you will be able to perform in and out of school. In particular, the popularity of a particular sport in a certain college may affect your competitiveness when you get into intercollegiate tournaments.

According to a 2013 Harris Poll on the most popular sport in America, football still ranks first among popular collegiate sports. College basketball comes at second place. Although not ranked, hockey, baseball and soccer are also found to be popular among college students taking up an athletic career.

Most of the time, more popular sports rank high in investments, and therefore, income which could support the sports department’s facilities and scholarship subsidies to student-athletes. For instance, college football and basketball often have television coverage over major broadcast networks with hefty million-dollar contracts.

Everyone deserves to have the education they desire, but sometimes, it needs to be balanced out with the things they are passionate about. If you want to build up your successful athletic career in college, then you could be able to land yourself for sports management jobs if you prefer.