I always found that it was so difficult to find baseball specific exercises. Now here is a perfect workout program for someone who is striving to be a professional baseball player. This workout program was developed through the experience of a college baseball player, and with the help of a professional baseball player

Sweet Workout Program Warmup:Stretch lightly5 minutes

Jumping Rope2 minutes Day 1: Legs(Monday)

Squat3x8Walking Lunge2x10

Dead Lift3x8Crunches3x

Leg Curl3x10Obliques3x

Leg Extension3x10Forearms & Calves3x Day 2: Chest & Arms(Tuesday)

Bench (dumbbells)3x10Skull Crushers3x10

Close-Grip Bench3x10Tricep Pushbacks3x

Tricep Pushdowns3x10Forearms3x Day 3: Shoulders & Back(Thursday)

Bent Rows3x10Super 12s3x

Back Extension3x10Seated Rows3x10

Wide-Grip Pulldown3x10Cuban Press 2x8 Day 4: Legs (light)(Friday)

Squat3x10Calves3x

Leg Press3x10Forearms3x

Barbell Step-Up2x10Abs3x

Post Workout:Stretch 10 Minutes Plyometrics Warmup: Run in Place1 minOne foot in front (switch)15 sec Knees to Chest15 secSingle Leg Hop10 sec Heels to Buttocks15 secRun in Place1 min Run in Place1 minKnees to Chest5-10 Spread and Close Feet15 secRun in Place1 min

Day 1: Upper Body(Wednesday) Overhead Throws w/ Med Ball3x10 Catch & Throw3x10 Side to Side w/ Med Ball3x10 Explosion Pushups3x12 8 Sprints2 Buildups, 6 Full

Day 2: Lower Body(Saturday) Vertical Jumps3x10 Tuck Jumps3x10 Jumps On Box3x15 Jumps Over Box3x15 Ladders5 Different Sequences Jump Rope5 minBoth, Single, Alternate

Important Notes to Remember:

-Prior to workout, go with more of a dynamic warmup with getting your blood flowing -Post workout is more of a static stretching

Nutrition:

Instead of trying to stuff yourself three times a day, it is much more useful to space your meals out into smaller portions 6 meals/day and can prevent the storing of body fat. Certain supplements also help baseball related activities.

Supplements:

Protein: Protein molecules make up certain enzymes and hormones and serve as important regulators in your body. They help maintain your blood pressure, blood sugar level, and your metabolism. Most protein foods of animal origin such as meat, poultry, fish, eggs, cheese, and milk, contain all of the essential amino acids and are therefore called complete proteins.

Glutamine: According to Ronald Klatz, MD, President of the Academy of Anti-Aging Medicine in Chicago, "Glutamine promotes the assimilation of nutrients, regulates protein synthesis, stimulates growth-hormone production and enhances the immune system."

Creatine: Creatine is a natural constituent of meat, mainly found in red meat. Creatine is used for the resynthesis of ATP. ATP, or adenosine triphosphate, is the "power" that drives muscular energetics.

Glucosamine & Chondroitin: Glucosamine is an aminomonosaccharide naturally occurring in the human body and is produced naturally in the body by chondrocytes in cartilage to help maintain and build healthy joint tissue. This can be very helpful late in the baseball season because all baseball players know how worn down our joints can get.

Multivitamin: For the human body to perform at its maximum potential, it must be fed a vast and complex array of vital nutrients.

ZMA: ZMA is a scientifically designed anabolic mineral formula. It contains Zinc Monomethionine Aspartate plus Magnesium Aspartate and vitamin B-6, and is an all-natural product that has been clinically proven to significantly increase anabolic hormone levels and muscle strength in trained athletes.

Nutrition Plan:

Early Morning: Water and Glutamine(5-10 grams)

Breakfast: Cereal or Oatmeal Cheese Fruit(Banana, Apple) Multivitamin

Mid Morning: Protein Powder (20-30 grams) Fruit (Banana, Apple) Milk

Lunch: Sandwich(Whole wheat, Turkey or beef) Lettuce Cheese Milk

Mid Afternoon: Granola Bar Fruit(Blueberries or Rasberries) Low fat yogurt Milk Orange Juice

Workout: 2 glasses of water

Post Workout: Fruit Protein(20-30 grams) Milk Cranberry Juice Creatine(5 grams)

Dinner: Chicken/Steak Vegetable(corn, beans, broccoli) Rice

Bedtime: Glutamine (5-10 grams) Water ZMA

This nutritional plan is flexible, but is a basis for how much protein, carbs and fats you should maintain throughout the day. I hope this is a good workout and nutritional program for you.

I am a division 1 college baseball player. I have also worked out with a number of minor and major league baseball players who have given me input on the many exercises that they are required to do.

High protein foods are great for packing on extra muscle. To make sure that your diet is filled with muscle-building proteins, it is extremely important to consider which high protein foods you should consume during your daily eating routine. To help you select the best high protein foods for your diet, weve compiled a list of some of the most protein-packed foods that you can find in your average grocery store.

You will notice that the list covers a broad variety of high protein foods. This was done intentionally so that you can compare food types and have more options to add to your daily meals.

The list:

(all nutrition estimates are based on standard single servings)

Peanut butter (2 tbsp)
Protein- 8 g
Calories- 188
Fat- 16 g

Raw almonds (19 pieces)
Protein- 7 g
Calories- 180
Fat- 14 g

Almond butter (1 tbsp)
Protein- 2 g
Calories- 101
Fat- 9 g

Skinless chicken breast (1 cup)
Protein- 38 g
Calories- 258
Fat- 10.4

Ground beef (90% lean, 3 oz)
Protein- 23 g
Calories- 182
Fat- 9 g

Ground turkey (3 oz)
Protein- 22 g
Calories- 193
Fat- 11 g

Salmon (half fillet)
Protein- 39 g
Calories- 367
Fat- 22 g

Tuna (canned, 1 cup)
Protein- 39 g
Calories- 179
Fat- 1 g

Deli turkey (1 oz)
Protein- 4 g
Calories- 31
Fat- 1 g

Findings:

High protein foods vary substantially in protein, fat, and calorie content per serving. Some of the best high protein foods have high fat counts; however, it is important to consider that not all fats are bad for you, and some can be very beneficial to your diet- even if weight loss is your top priority. Almonds, for example, are rich in omega three fatty acids but low in saturated fats.

In general, if you are looking for an efficient way to increase your protein count but keep your calorie and fat intakes minimal, than fish and lean meats are an effective option. Canned tuna (hold the mayo) tops the list as the most efficient protein source. Skinless chicken breasts, deli turkey, ground turkey, and lean ground beef are also highly efficient high protein foods.

A.J. Yeakel

Your independent guide to high protein foods and recipes.

CLICK HERE for more helpful information on protein diets, recipes, and more.

A dental crown is a tooth-shaped cover fitted over a tooth that is decayed or damaged. Also called caps, crowns are made to look just like your natural teeth. Crowns can hold together parts of a broken tooth and can also be used to hold a bridge in place. Misshapen and badly discolored teeth can also be covered by crowns. Crowns are a type of dental restoration which, when cemented into place, fully cup over the portion of a tooth that lies at and above the gum line.

There are many reasons why people see their cosmetic dentist to get crowns, but generally the tooth has been damaged quite extensively, and filling material cannot replace the missing tooth structure to make the tooth strong enough.

How are Crowns Made?

Some crowns are prefabricated; prefabricated crowns can be used as a temporary restoration until a permanent crown is custom made for you. Crowns can be all metal, porcelain fused to metal (PFM), or all ceramic. The metals used in making crowns are gold alloy, other alloys such as palladium or a base-metal alloy such as nickel or chromium. The all metal and PFM crowns are the strongest and are typically used for back teeth. Crowns can last at least 7 years typically, but some have much longer.

The Procedure

Since teeth requiring crowns are often decayed and damaged, endodontic (root canal) treatment is often necessary before the crown is placed. However, not everyone who needs a crown will also need a root canal. To put a crown in place, your dentist must file down the tooth to make room for it. After filing down the tooth, he or she will use a piece of thread or cord to push the gum down around the tooth and then make an impression of the tooth. The impression material is removed after several minutes.

The impressions are sent to the lab and the crown is made. In the meantime, you will receive a temporary crown usually made of plastic and made right in the office on the day of your visit. At your next visit, the temporary crown will be removed and the permanent crown will be tested. Once the crown is ready, it is cemented to your tooth.

Post-Procedure

Having a crown placed is a fairly simple procedure that typically does not cause any post-procedure discomfort or sensitivity. If you do notice pain or sensitivity when you bite down, you should call your dentist as this usually means the crown is too high on the tooth and can be easily fixed.

If your crown becomes loose or chipped, you should call your dentist. If the crown comes completely out of your mouth, clean the crown and the tooth and call your dentist to get an appointment the next day to have this repaired.

Since a dental crown serves to cup over and encase the visible portion of a tooth, any dental crown that has a porcelain surface can be used as a means to idealize the cosmetic appearance of a tooth. Possibly you have heard it rumored (especially in past decades) that certain movie stars have had their teeth "capped." This simply means that the person has obtained their "Hollywood smile" by way of having dental crowns placed.

Actually, getting your teeth "capped" just to improve their cosmetic appearance can, at times, be a very poor choice. Dental crowns are best utilized as a way to improve the cosmetic appearance of a tooth when the crown simultaneously serves other purposes also, such as restoring a tooth to its original shape (repairing a broken tooth) or strengthening a tooth (covering over a tooth that has a very large filling).

In general, a dental crown probably should not be used as a means to improve the appearance of a tooth if there is any other alternative dental treatment that could equally satisfactorily achieve the same cosmetic results. This is because a dentist must grind a significant portion of a tooth away when a dental crown is made. If a more conservative dental procedure could equally well improve the tooth's appearance, such as a porcelain veneers, dental bonding, or even just teeth whitening, then it is usually best to consider that treatment option first.

If you would like to learn more about crowns and how they can improve your smile, please contact Dr. Jagmail Basrai, serving cosmetic dentistry patients in Essex, United Kingdom.

Have you heard the horror stories about traveling through Mexico? Worst yet, can you imagine living there? Well, being the adventurous and courageous retirees that we are, in 1997 we bought a beautiful new mountainside villa overlooking Banderas Bay and El Centro, or downtown in Puerto Vallarta, Mexico. The villa is actually a compound, surrounded by 10 foot walls with a walk-in gate and doors for car entry.

Our initial thought while closing the doors during our first evening in our new villa was to hire a couple sentries to guard the villa at night. One could be positioned in front and the other down below on the backside facing the bay, thus providing the security required in this foreign new land. Well, we never got around to hiring those guards and furthermore, weve never heard of anyone being burglarized in the neighborhood for the past ten years. Municipal Police do cruise through the neighborhood a few times every night and we do have excellent street lighting; however crime in the neighborhood, known as the Beverly Hills of Vallarta, is virtually non-existent.

Ten years ago, we would be pulled over by the local police every two or three months for any of a myriad of concocted reasons. It was the typical corrupt Mexican police shake-down where after you handed him 200 pesos or $20, you were no longer guilty of breaking any laws or committing any crimes; you instantly became his amigo! That corruption is seldom seen anymore in Vallarta and we havent been pulled over by the police for a number of years. In fact, they seemed to have gone 180 degrees the opposite direction being very friendly to all Americans and Canadians. The city of Puerto Vallarta, referred to as PV or Vallarta by the residents, has exploded in population during the past ten years to the current level of 350,000 inhabitants. That growth can be attributed solely to tourism.

Virtually every job in PV is based on tourism and without the influx of foreigners from the US and Canada, Vallarta would still be a sleepy little Mexican fishing village. Because tourism is so important, the young locals are taught to treat the Americans and Canadians with dignity, respect, kindness, and as friends. The very last thing they can afford is to have tourists encounter problems while visiting Paradise and to return home with negative feelings about Vallarta. The objective of each and every Vallartense is to assure all tourists an enjoyable and safe time while visiting so that they look forward to returning. The young Mexicans are taught that safety is the prime concern of all visitors and to harm a tourist would be equivalent to taking food or money out of their own family household.

As a side note of interest, there is currently a film, South of the Border being shot here in Vallarta by the Disney Company. Its a cute story about a chihuahua, owned by a Beverly Hills socialite, that got lost while she was visiting a spa in Mexico. A group of local Mexican chihuahuas found this pup, took care of and entertained it, and then assured its safe return to Beverly Hills. The film will be released in 2008 and will help promote the social, cultural, and economic relations between Mexico and the US. The bottom line being, that the safety and security that one feels in Vallarta is quite comforting and is demonstrated in the film through the life of a chihuahua.

Serious crimes such as murder, rape, kidnapping, etc. are unheard-of in Vallarta. Security is such that armed robberies are virtually non-existent. One reason of course is, guns are not permitted in Mexico. The penalty for carrying a firearm is much more than anyone would ever want to pay. The one crime that persists in PV is related to drugs. Although the Mexicans seldom use them, they are plentiful for those tourists too ignorant to understand the consequences. The penalty for drug possession and use is so severe that anyone dependent on drugs is best off avoiding Paradise. With full employment in PV, even the art of pick-pocketing is no longer practiced here; its just too easy to find a job! The US and Canadian Consulates in Vallarta are well staffed and ready to assist any tourist with just about any problem that could arise while visiting here.

Even though Vallarta has reached the size of Anaheim or St. Louis, its still a small city where everyone seems to know what others are doing. Any crime committed by a local would be known about by many others immediately. Not to be picking on Anaheim or St. Louis, but when comparing Vallarta to cities in the US of similar size, our hunch is that its much safer in Paradise!

Jim Scherrer is a retired entrepreneur from Houston, has owned property in Puerto Vallarta, Mexico for 24 years, and has made Vallarta his permanent residence for the past ten years. He founded Puerto Vallarta Real Estate Buyers Agents (PVREBA), whose mission is to reveal all the recent changes that have occurred in Vallarta while dispelling the misconceptions about living in Mexico. PVREBA acts exclusively as buyers agents by introducing North Americans to Vallarta, showing them properties that meet their needs and budgets, and assisting them through the foreign buying process, with all payments made by the listing agents. For the full series of articles regarding Retirement in Puerto Vallarta as well as pertinent Puerto Vallarta links, please visit us at http://www.pvreba.com/