Houston Dynamo midfielder Brad Davis has been playing soccer since he was five years old. Now, in his eighth MLS season, the 28 year old native of St. Louis says he’s finally hitting his stride after being voted into the 2009 MLS All Star game and being named the Houston Dynamo’s team MVP.
“I credit last year’s success to the change in my diet and workout routine,” says Davis. “I take great pride in that MVP award because I worked my butt off for it. I changed my diet in a huge way two years ago. I had success early in my career, but I was injured too often. So, I met with a nutritionist and changed the way I eat. I now eat a lot of protein and have cut out bad fat, things like fast food or fried food.”
Davis must be diligent about his diet because the rigors of playing pro soccer in a hot, humid city like Houston are legendary.
“I lost 10 pounds after our last game,” the 5’ 11”, 175-pound Davis says, “and that happened even though I had eaten a lot of carbohydrates the night before and the hours leading up to the game. It took me a full day to recover. I lose a pound for every 10 minutes of play on the field, so I know how important diet is. My normal routine includes eating a good breakfast of oatmeal and fruit or an egg white omelet, then eating every three hours after that until I go to bed. I snack on things like almonds, avocado and a lot of fruit.”
Brad and wife Heather, a former collegiate softball player at St. Louis University where they met, have a son Kaden Joseph, who thanks to a new contract Davis recently signed with the club, will be able to watch his daddy play in Houston for at least four more years.
We caught up with the leftfooted Davis as he went through a core-heavy workout routine at Dynamic Fitness in Pearland. “In soccer, like most sports, your core is the most important thing to strengthen,” he says. “It is your stability and balance. If your core is not strong, you will get injured.”
—Lisa Malosky
REVIEW: P90X WORKOUT PROGRAM
The name P90X stands for “Power 90 Extreme,” and it is a comprehensive 90-day workout plan that includes just about everything you can imagine.
The marketing is slick, the claims are vast and the promise is a beautiful body, but if you can make it past the hype, the program actually has some good points worth noting. If you are the type of person who likes every workout, including exercises, sets and repetitions laid out for you, this could be your program. It comes with 12 DVDs showing 12 different workouts to be rotated through the 90 days, an outline of how to change the workouts when necessary and online scheduling and support.
There is a fit test on the website that you can access free and perform to determine if you can meet the minimum requirements for the program. The manufacturer also provides a 90-day money back guarantee if you are not satisfied with the product. The routine covers all areas of strength, stretching, cardiovascular, agility, nutrition and the videos are motivational in nature. All you have to do is the work.
Some negatives are the marketing hype on the website, such as the product being positioned as a $600 value, “but you only pay $139.80, a 77 percent discount.” As with other products, they lay claim to use secrets and methods never before seen or used, which is not true, but the techniques are good. Also, you will have to do the program at home while watching your TV, so you will not have the gym atmosphere as they do in the video, which could be a problem for some.
As home exercise programs go, P90X is a good one, just start easy because some of the movements could be stressful on the joints if you have not done them before, and do not expect miracles.
—Randy Winfrey
For questions or other exercise tips, contact Randy at
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, or call 832-264-0887.
PARTNER YOGA
There is a new yoga practice catching fire across the country. It’s called Partner Yoga, and Elysabeth Williamson of Boulder, Colo. is spreading the word.
“I have been exploring Partner Yoga for about 20 years,” explains Williamson, developer of Principle-Based Partner Yoga techniques. “It is not a substitute for individual yoga practice; it is an accelerated path to experience directly the root principle of yoga–union.” Williamson says Partner Yoga is playful as well as instructive, which makes it accessible to a wide range of students.
“It is suitable for intimate partners,” she says, “but it is a practice that allows everyone to explore interpersonal dynamics in ways that nurture all of our relationships. It is a powerful tool for teachers and counselors, corporate groups, parents and children, and all individuals seeking personal growth.”
Williamson’s primary focus now is on teaching traditional yoga instructors how to integrate this practice into their teaching. She visited Pearland recently to work with instructors at the Yoga Institute and at Sundance Yoga on the concepts of Partner Yoga. For more information, log on to PartnerYoga.net.
—LM
ANKLE AMMUNITION
 Ankle sprains are the most common sports related injury and the most common acute injury in volleyball. A recent study published in Foot and Ankle International (FAI), the official journal of the American Orthopaedic Foot and Ankle Society (AOFAS), evaluates the effectiveness of different types of ankle braces on the incidence of ankle sprains in high school volleyball players. The results show the use of an ankle brace significantly protects ankles from inversion sprains among athletes who had not suffered from a previous injury. Sports injuries among high school athletes is estimated at a staggering 2 million each year, with 500,000 doctor visits and 30,000 hospitalizations, according to the Centers for Disease Control and Prevention (CDC).
TAI CHI FIGHTS DIABETES
University of Florida researchers indicate that a regular tai chi exercise program can help people better control their diabetes and lower glucose levels.
The study, reported in The Journal of Alternative and Complementary Medicine, involved adults with type 2 diabetes found that those who participated in a supervised tai chi program two days a week with three days of home practice for six months significantly lowered their fasting blood glucose levels, improved their management of the disease, and enhanced their overall quality of life, including mental health, vitality and energy.
Tai chi is an ancient Chinese martial art that combines deep breathing and relaxation with slow, gentle circular movements. This low impact exercise uses shifts in body position and stepping in coordination with arm movements. It has also been used for people with arthritis and disabilities to increase balance, muscle strength and mobility and to reduce the risk of falls.
About 23.6 million children and adults in the U.S., or 7.8 percent of the population, have diabetes.
PRIME THE PUMP
All Calories Are Not Created Equal. Here Are Some Quick Tips On Choosing Your Calories Wisely.
PRE-WORKOUT CARBS
The best way to burn fat is to fuel your body with adequate carbohydrates so you have the energy to work hard, burn lots of calories and eventually lose body fat as a result. Choose a small snack (about 100 to 200 calories) prior to a workout (30 minutes before if possible) that can deliver carbs quickly to your system. Healthy carbs include a piece of fruit, a sports drink, energy bar or oatmeal.
STAY HYDRATED DURING THE WORKOUT
Drinking water is fine for workouts that last under an hour. Drink approximately four to six ounces of water for every 15 minutes of intense exercise. If your workout is longer than an hour or held in extreme conditions, a fuel replacement, such as a sports drink, is recommended.
POST-WORKOUT PREOTEIN
After a workout, you need to refuel with a quality source of protein for muscle repair and recovery. The best timing is within 45 minutes of finishing your workout and no more than two hours after.
SOME SUGGESTIONS:
Yogurt or protein fruit smoothie
Fiber cereal and milk
Hard boiled eggs (or egg whites) with a piece of toast
Peanut butter on bread
Trail mix Cottage cheese with veggies or fruit
Chocolate milk
Source: Life Fitness |
