Lacrosse the Country

According to the Wall Street Journal, the rate of participation in traditional team sports has fallen in the early elementary demographic. Yet, the number of children opting to play lacrosse has grown exponentially in the last decade. The sport of lacrosse has seen an increase in popularity across categories. Lacrosse is a sport that is played by men, women, and children, which adds to the popularity of the game. Lacrosse has various types of play According to the NCAA; lacrosse is the fastest growing sport, with more than 36,000 athletes playing at the college level. Spring and summer are the seasons of lacrosse. There are lacrosse championships during the summer, and media outlets like ESPN increasingly pick these up.

US Lacrosse reports that three-quarters of a million people played lacrosse last year. Kids are opting to try a different sport from what they typically have chosen. In the US Lacrosse survey, boys and girls lacrosse grew by 47.% and 43.1% respectively. Additionally, the NCAA reported a 24% increase in the number of new men’s lacrosse programs created in the last two decades. Women’s athletic department saw a 65% increase in the number of new programs started between 1998-2008. There have been many statistics collected about this phenomenal growth in a sport that was considered an elite prep school activity.

Lacrosse has seen an increase in participation because of its growing popularity in youth sports. The youth segment is possibly the fastest growing area of the sport due to overnight sports summer camps and club leagues. The more children learn to play lacrosse, the more popular the sport will become. It is not surprising that the largest segment of growth in lacrosse is in the youth category. Young players join lacrosse camp and go to school and play on teams and once they have graduated from high school, they seek out other opportunities to play their sport. Those athletes turn into fans, and the cycle is perpetuated with more kids playing lacrosse with the eager support of a parent that played and were a fan of the sport.

Another reason the sport has grown in the past few years is that everyone can play. Women’s Lacrosse has a world following, and the sport continues to garner attention. There’s even a Women’s Lacrosse World Cup. As mentioned earlier, lacrosse is being played all over the world. With over 25 countries embracing the sport, it’s only foreseeable that the sport will continue to grow in the US.

Many other sports have seen the breakaway success that lacrosse has experienced in the past ten years. Soccer has become a very popular sport for men, women, and children as well. Many coaches and athletic directors cite the energetic and fast paced game play for the increase in team numbers. When compared to soccer and baseball, the game play is more interesting for spectators. The game scores are higher and less likely to result in scoreless games. Parents are often pleased because even the most inexperienced player gets a chance to try in lacrosse.

For athletic teens hoping for a shot at a sports scholarship, lacrosse is a great opportunity. From the parent’s perceptive, playing lacrosse and getting a collegiate scholarship is realistic. Lacrosse unlike many of the other collegiate sports doesn’t have the steep competition in basketball or football. Also, graduation rates for lacrosse players are among the highest in college sports. Male lacrosse players graduated at a rate of 88% and women at a rate of 94%.

All these statistics show that lacrosse is on a rapid incline toward mainstream popularity. Who knows if it will become an American pastime is yet to be seen. In 2010, The Atlantic magazine asked this same question. Their research also confirmed that one million kids play team basketball each year, making it the most popular kids sport in the country. Lacrosse hasn’t reached that level, but with over 400,000 youth players, it’s gaining traction around the country. Lacrosse is being played in more than east coast private schools; it’s expanding into public schools and Middle America. The NCAA Lacrosse Championship is gaining a loyal following of fans, and there are professional leagues being created in quantity.

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Two Opportunities for Lacrosse Training at Blackwatch:

1. Fall Academy: A combination of instruction, repetition, and competition from former college players will allow players to learn the different skills of the game and develop a strong understanding of competition and the “spirit of the game.”

2. Lacrosse Camp: Over four days, players will get an intensive learning experience from former college players about the skills and mindset that are needed to be a top notch individual and team defender. Players will be taken through high repetition drills and will be taught the team concepts, footwork, and stick skills needed to be an elite defender.

Click HERE for dates and more details.

Parent’s Night Out

On Friday, July 19 from 6-9 PM, drop your kids off for a night of sports, games, pizza, and fun! Its only $25 if your register online now and $30 at the door.  Additional siblings are $15 each.

Click Here To Register

Let’s Talk Bananas!

Don’t throw those browned bananas away:

The problem many of us have with bananas is how quickly they ripen – especially bananas from the organic aisle. Did you know that as bananas ripen and change color, their nutrient profile changes as well?

Regardless of color, bananas are a good source of potassium and vitamins, but as a banana gets browner, its concentration of antioxidants increases. Eating a brown banana can boost your antioxidant intake, helping your body protect itself against inflammation and free-radicals.

As bananas age, that resistant starch that acts as good dietary fiber begins to convert in simple sugars. A green banana is fiber-rich, and good for your gut bacteria, while a browner banana is sweeter, and may provide more carbohydrates than you think – one reason why it’s of recommended that Type-2 diabetics avoid the browner variety as a way of cutting back on sugar.

Those who aren’t counting carbs as closely, but who may suffer from irritable bowels may benefit from brown bananas, as much digestion is already done, and these fruits may cause less irritation for a sensitive digestive system.

Green bananas or brown?

So what bananas are best for you? Well, if you want to add fiber to your diet, or you’re looking to cultivate healthier microbial allies in your gut, greener bananas are best. If you want something a little sweeter, have a ripened banana – you also get the benefit of all those extra antioxidants.

If you don’t like the taste or texture of a browning banana, what should you do? You can throw overripe bananas into your freezer for longer storage. Some of us at AGS, store our over-ripe bananas in the freezer to use later in smoothies – a great way to sweeten the a health shake and bolster our antioxidant count! Or if you’re a baker, use them in banana-bread and cookies. Brown bananas can also liven up a bland dish like steel-cut oatmeal or plain Greek yogurt.


by James McGivern

Warm It Up!

How often do we run into the gym for a quick workout? We are running late, and simply need to get it done, before we head to the next thing on our “to do” list. Many will run in and do these quick static stretches and they are actually not beneficial to your workout until after the workout has ended. There is a difference between stretching and warming up. Warming up is an essential part of your workout. Truth be known, without the proper warm up, we may be risking injury and less results from our workout.

In The Anatomy of a Great Warmup, Lauren Bedosky explains:

Who’s Your Gym Buddy?

You do everything right for your health, from tracking food and eating nutrient-dense options to working out regularly, getting enough sleep and hydrating like a champ. (Well, maybe “mostly” on all of that, anyway.) But are you potentially missing a big health booster if you spend more time scrolling social media than hanging out?

Many people focus on taking care of themselves with all the sure-fire tactics but forget social connection is just as critical as food, movement and sleep, according to Emma Seppala, PhD, Science Director of Stanford University’s Center for Compassion and Altruism Research and Education, and author of “The Happiness Track.”

Research has shown that lack of social connection is a greater detriment to health than obesity, smoking and high blood pressure,” she says. “On the other hand, strong social connections can have huge benefits, and may even lengthen your life.”

Lack of social connection is a greater detriment to health than obesity, smoking and high blood pressure.

Here are numerous reasons why you need to use that smartphone to set up coffee dates and gym buddy time, rather than just scrolling through Instagram posts:

In a study done at Carnegie Mellon University, college freshmen were studied for their antibody response to the flu shot, based on their self-reported levels of loneliness and social network activity. Those who felt lonelier and had fewer real-life social connections had a worse antibody response to the vaccine.

Also, researchers added, loneliness was associated with poor sleep quality, which has often been linked to decreased immune system response.

When you’re out with friends, especially if you’re a hugger, you tend to be better at regulating your level of cortisol — the hormone most responsible for your stress response.

Even better, research has found simple human touch (or even petting an animal) can reduce pain as well as improve mental and emotional health, making it a plus for body and mind.

What’s good for your figurative heart is also beneficial for your literal one — forging deeper social connections can lower blood pressure, and that reduces your risk for cardiovascular disease and stroke.

Improved blood pressure is partly due to lower cortisol levels, but loneliness also creates other stresses on the body, including increased inflammation, which can also be tough on the ticker. One study noted that poor social relationships were associated with a 29% increase in risk of coronary heart disease and a 32% increase in risk of stroke.

Despite all of these benefits, loneliness and isolation are on the rise in the United States, says Seppala, adding that it’s been estimated that up to a quarter of all Americans feel they have no one with whom they can share a personal problem. Social media can exacerbate this, because you can have 10,000 followers and still not feel like you have a single close friend.

Set up gym buddy time, rather than just scrolling through Instagram posts.

So, for the sake of your mental and physical health, start the process of going to the gym and asking others to join you. Find some good friends to workout with and you will begin to feel more alive than ever before.



adapted from Elizabeth Millard,

Drink up!

As the temperature rises this summer, we want to strongly encourage you to drink plenty of water. Water is an essential nutrient that makes your body run smoothly and efficiently. Because the average adult’s body is about 65% water, it’s no wonder that we can only survive for about three to five days without it! Water transports nutrients and oxygen to cells, carries away waste products and lubricates our digestive tracts, joints and cartilage. The Health and Medicine Division of the National Academies of Sciences suggests an adequate total fluid intake of about 13 cups per day for men and about 10 cups per day for women. (Keep in mind that you may need more or less, depending on activity level, body size and environment.)

As the foundation for all body functions, this zero-calorie drink is a liquid asset. Here are five reasons why you should make water your pal:


The body’s “thirst center” in the brain, the hypothalamus, also regulates appetite. When you’re dehydrated, your body can perceive mixed signals on hunger, causing you to believe that you need to eat when you’re actually just thirsty. One study found that drinking two 8-ounce glasses of water before meals helped subjects lose more weight. Hungry? Drink some water first. Staying hydrated can help you ward off fake hunger signals.


In addition to being naturally calorie-free, sugar-free and caffeine-free, water helps transport oxygen to the brain to ensure it functions at optimum levels. Even mild dehydration can impact your cognitive performance, tamper with your mood and make you feel fatigued. These effects can lead to mindless stress eating, poor food choices and, ultimately, breaking the calorie bank. Next time you’re feeling spaced out, try drinking some cold water to zap the sluggishness out of you.


In addition to boosting your metabolism, water helps prevent muscle cramping, so you can work out harder and longer. Take note that your water needs increase after working out. During long endurance workouts, drink water with carbohydrates and electrolytes to help maintain fluid balance and prevent post-exercise exhaustion.


From start to finish, water keeps your digestive system running smoothly. The saliva in your mouth contains water and digestive enzymes to break down your food. In your stomach, water balances the acidic environment to prevent ulcers, indigestion and heartburn. 2 glasses after waking up help activate your internal organs. 1 glass 30 minutes before a meal helps digestion. 1 glass before taking a shower helps lower blood pressure. And 1 glass before going to bed avoids stroke or heart attack.


Liquid calories like juices and sodas don’t fill you up, and their high sugar content can cause insulin spikes that can set you up for a crash. According to this systematic review, drinking water in place of sugar-sweetened beverages resulted in less weight gain over a four-year period. If you want more pizzazz than plain water, try sparkling water, or give it a flavor makeover with berries, cucumbers, mint or grapefruit.

Finally, if for no other reason, drink plenty of water a day and you will avoid other people’s drama, because you will be too busy going to the bathroom!!

Drink up and stay hydrated, BlackWatch family!

Put An Egg On It

Avocado Toast is getting much attention because of its fiber and healthy fats that help keep you full and satisfied. Avocados are also a great source of vitamins C, E, K, and B-6, as well as several minerals. But what if you were able to add some protein to this delicious mix?



Swap out basic toast for a Thomas’ Original English Muffin, paired with mashed avocado, a poached egg, and a little onion salt. If you want even more protein, add yourself some Canadian bacon or turkey bacon. And for an added kick, toss a dash of hot sauce on there!

This beauty is a great, easy-t0-make breakfast sandwich rocking only 300 calories, before adding the additional proteins.

So instead of grabbing something unhealthy on the go, take 5 minutes to make you this delicious and simple breakfast.



8 Reasons To Join A Gym


We’ve all at some point in time made a decision to get fit. The problem is we never follow through with it, or it just seems to fade.

Statistics are staggering at the number of people who are either inactive or have very little physical activity. You don’t have to become a part of that statistic. If you need a little help to take action, read the top 8 reasons to join a gym and get moving.

1. Huge health benefits

It’s clear, but we’ll mention it anyway – going to the gym is good for your health and fitness! Put simply, during exercise we increase our cardiovascular fitness through strengthening our heart and lungs and we increase our strength through creating lean muscle. Many Departments of Health recommend five hours of moderate exercise per week, including muscle strengthening activities at least twice per week.

Studies show that regular exercise and an increase in strength and cardio fitness levels can help reduce the risk of health concerns and diseases, including:

  • Heart disease
  • High blood pressure
  • High cholesterol
  • Diabetes (type II)
  • Depression
  • Stress related illnesses

2. Access to equipment

One of the big advantages of joining a gym is the wide variety of equipment available, that keeps your exercise interesting. It might be intimidating at first, but you’ll find friendly experts on hand to help you use it all. Trust them – it’s all a lot simpler than it looks!

3. Make friends

The gym is a great way to be social and meet like-minded people. Group fitness classes will help you work towards your goals and are a fun way to make friends. You might find someone who loves strength training  just as much as you! Once you connect with someone at your fitness level and appoint them as your official training buddy, you’ll be able to team up and partner in workouts for maximum results.

4. Access to knowledge

The best gyms have qualified, experienced personal trainers (many with health and sports-related degrees) on hand who can advise you on the best exercises and workouts for reaching your goals. They can give you individualised direction for your workouts in the gym, keeping you safe and motivating you along the way too.

5. Establish a healthy routine

One of the hurdles in committing to a gym membership is justifying the cost and how much you will use it. It’s easy to establish a healthy routine with a gym membership when you have the use of facilities regardless of rain, hail or shine outside. There’s no soggy ground to worry about, no dogs to hurdle when running and no risk of heat exhaustion on summer days. So flip that financial hurdle into a motivator, establish a routine and you’ll create a new healthy habit well worth the investment in no time.

6. Increased energy levels

One of the side effects of exercise is an increase in energy levels and enhanced mood, due to the release of natural, happy endorphins. There’s no better feeling than leaving the gym after a workout feeling energised and ready for whatever the day throws at you. If you’re looking for an extra spring in your step, it’s a great benefit of joining a gym!

7. Be challenged

When you work out at home alone, you do not tend to challenge yourself at all. Look to your gym to offer a targeted exercise program to help you achieve long-term and life-changing results. From strength training to cardio boot camps to fun challenges, a gym will mix it up and provide challenges that you would never participate in at home.

8. Be motivated

You either love exercise or you have to drag yourself along to get it done! If you’re one of the latter, heading to the gym and being around others who are in the same situation as you can be just the incentive and motivation you need to keep going. You might even find yourself converting into an exercise lover when you’re heading to the gym on a more regular basis, hitting your fitness goals and seeing results on the inside and out!



adapted from Emily Doughty