Soccer success is all about skill

A new study used analytic techniques developed in evolutionary biology to determine the impact of a player’s skill, athletic ability, and balance on their success during a game.
Source: ScienceDaily

The 15-Minute Home Workout to Survive the Holidays

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This article originally appeared on DailyBurn.com.


For most, the holiday season means a whole lot of travel, food and to-dos…and little time, space or energy for exercise. But your fitness doesn’t have to take a backseat to a packed seasonal schedule — and this home workout, made up of just five exercises (all from Daily Burn 365), is proof.


The total-body bodyweight routine is low-impact, so you won’t bother others by jumping around. And you don’t need any equipment, either. Plus, you’ll target multiple muscles in each efficient move, working your body from top to bottom along the way. All you need is 15 minutes and a space the size of an exercise mat. Follow along pre- or post-feasting with the fam — or better yet, both.


RELATED: The 7 Best Strength Exercises You’re Not Doing


The Home Workout You Need This Holiday Season


Perform each combination exercise below in order for 40 seconds each. Rest for 20 seconds between each exercise — or skip the breather and keep going if you have the stamina. Repeat the circuit at least twice for three total rounds.


Home Workout: Walk Out to Shoulder Tap Exercise


GIF: Daily Burn 365


1. Walk Out to Shoulder Tap


How to: Start standing with feet hip-width apart (a). Reach down to touch the ground (try to keep your legs straight) and walk your hands out to a high plank position (b). Tap your left shoulder with your right hand, then your right shoulder with your left hand. Engage your legs, abs and glutes so your hips stay steady (c). Walk your hands back to your feet and stand up (d). Repeat.


RELATED: 5 Planks, 10 Minutes: Your Ultimate Ab Workout


Home Workout: Lunge to Front Pull Exercise


GIF: Daily Burn 365


2. Lunge to Front Pull


How to: Start standing with feet a little wider than hip-width apart, toes pointed slightly outward. Bring your arms straight up overhead (a). Lower into a sumo squat as your pull your elbows down and back by your sides (b). Stand back up, bringing arms overhead (c). Next, turn to your right as your bring your arms down to shoulder height and lower into a lunge, both knees bent to 90 degrees (d). Stand back up, bringing arms overhead (e). Repeat the turn and lunge, this time turning to your left side (f). Continue alternating sides with a front pull between each lunge.


Home Workout: Shuffle Side Punch Exercise


GIF: Daily Burn 365


3. Shuffle Side Punch


How to: Start standing with feet a little wider than hip-width apart. Hold your fists at your face like a boxer (a). Shuffle your feet, taking two steps to the left (b). Using your hips to help drive the movement, punch your right arm out to the side, palm facing downward. Then quickly bring your fist back to your face (c). Shuffle to the right two steps (d). Then punch your left arm out to the side, palm facing downward and then quickly bring your fist back to your face (e). Repeat.


RELATED: The Kickboxing Workout That’s All About Abs


4. Plyo Lunge with Bent Over Row


How to: Start standing with feet staggered so your left leg is in front, knee bent. Hinge forward at the hips about 45 degrees and straighten your arms out in front of you (a). Pull your elbows back, keeping them in close to your sides, then straight them back out to perform the row (b). Jump to switch your footing, bringing your right leg forward with knee bent (c). Repeat the row (d). Continue alternating your lunge stance with a row between each.


Home Workout: Side Plank to Boat Pose Exercise


GIF: Daily Burn 365


5. Boat to Side Plank


How to: Start sitting on a mat. Lean back about 45 degrees and bring your knees up into a tabletop position, arms straight out by your legs. You should be in boat pose with knees bent (a). Roll onto your left side to hit a side plank, legs out straight, elbow under your shoulder and creating a straight line from shoulders to hips to ankles (b). Roll back onto your butt to hit boat pose again (c). Then roll onto your right side to hit a side plank (d). Repeat, performing boat pose between each side plank.


Source: Fitness

KeepYour Inner Army Strong

Dr. Sudip Bose swimming

By Dr. Sudip Bose, MD, FACEP, FAAEM

First of all, what is our inner army?

I’ll review briefly from our last write up, Leadership Under Pressure:

  • We have an inner army in our brain.
  • We have an inner army that is our physical body.

We need to feed, care for and maintain those inner armies if we expect ourselves to be ready and clear-headed to lead and function effectively under pressure or in a crisis situation. When that grenade flies into your world and goes off— no matter what world you’re living in, whether it be corporate, small business, hospitality, medical, personal, whatever — you’ve got to be ready. You’ll only be ready if you keep your inner army strong.

Nutrition, exercise and sleep are key to keeping your inner army strong. But time is limited. We all have only 24 hours in a day to accomplish things. So how do you maintain your body to perform maximally under pressure? How do you maintain your peak performance?

Continue reading “KeepYour Inner Army Strong”

How Do You “Keep Your Inner Army Strong” and What, Exactly, Is Your “Inner Army?” — An Explainer

Dr. Sudip Bose swimming

By Dr. Sudip Bose, MD, FACEP, FAAEM

First of all, what is our inner army?

I’ll review briefly from our last write up, Leadership Under Pressure:

  • We have an inner army in our brain.
  • We have an inner army that is our physical body.

We need to feed, care for and maintain those inner armies if we expect ourselves to be ready and clear-headed to lead and function effectively under pressure or in a crisis situation. When that grenade flies into your world and goes off— no matter what world you’re living in, whether it be corporate, small business, hospitality, medical, personal, whatever — you’ve got to be ready. You’ll only be ready if you keep your inner army strong.

Nutrition, exercise and sleep are key to keeping your inner army strong. But time is limited. We all have only 24 hours in a day to accomplish things. So how do you maintain your body to perform maximally under pressure? How do you maintain your peak performance?

Continue reading “How Do You “Keep Your Inner Army Strong” and What, Exactly, Is Your “Inner Army?” — An Explainer”