Posted By Brett Hughes, Senior Editor

Nutrition for a high school athlete:

Your body needs fuel! AKA food!  If you haven't gotten the memo yet there is an obesity epidemic in America, and neither of those things are going to make you a better athlete (despite what Chad Ochocino thinks).  Cut the soda and fast food out of your diet…both are packed with sugar and mostly comprised of empty calories.

	Zach Heffner
	Jimmy Borell gets you in shape

High school athletes need around 4000-6000 calories a day just to maintain their weight and strength, so skipping breakfast or lunch isn't going help you excel on the athletic field. Drink water throughout your day and sneak some snacks in to help sustain your caloric needs.

Try and stay away from foods where high fructose corn syrup, or sugar is one of the first couple ingredients in it.  Focus on eating foods that will give you lots of energy and sustain your appetite such as, whole grains, lean proteins, vegetables, fruits, nuts and low fat dairy.

I'm not going to sit here and tell high school athletes to go to Whole Foods and get a whole wheat pita with spinach leaves, chicken breast and avocado in it, lets be realistic!

Unfortunately, high schools don't offer the greatest selection of food in their cafeteria, so you are better off packing your own lunch. 

I coach lacrosse at Palos Verdes High School in So Cal and I recently saw a perfect example of what to eat at lunch and what not. I saw one serious athlete had packed a turkey and provolone sandwich on wheat (proteins, fats and carbs), a peanut butter and jelly sandwich on wheat (fats, proteins, carbs), a banana (carbs), mixed nuts (fats, proteins), and a jug of water (hydration). Then I saw another athlete who had a couple slices of pizza (high fats, carbs, proteins), fries (carbs, high fats), a fruit roll up (sugar) and a soda (sugar).  I'm sure you can imagine which athlete excelled that day, and which athlete

Start making better decisions about what foods and liquids you put in your body, and those good decisions will pay dividends for you out on the field.

Posted By Brett Hughes, Senior Editor

Jimmy Borell is back with some training tips for the holidays. He takes his nutrition serious, (more serious than myself as you can tell from the Brett vs. Food article) so he wants to drop some wisdom on all the ESPN RISE people out there. Take some tips from a man who practices what he preaches. Borell not only is making a huge name for himself training high school lacrosse players, but also consults professional volleyball and lacrosse players in SO CAL!

Exercising for the holidays. 

	Zach Heffner
	Jimmy B puts up and coming laxers through the grinde

For all of you who think you'll be able to get up off the couch and exercise after you've stuffed yourself with everything that mom and grandma put in front of you on Thanksgiving, you might be delusional. What to do?

Get out before you eat and go exercise.

Your metabolism, heart rate and blood pressure are all at their lowest first thing in the morning. There is no better way to jump start your day boost your energy for your long work day then a cardio work out first thing in the morning.  Unless you are one of the lucky few to live in Southern Florida or California, this is the time of year where motivation is tough to even step outdoors. 

However, don't let weather be an excuse for you to get out of shape for your upcoming lacrosse/baseball/soccer/track season.  If I am back in Virginia, I go and play football with my buddies Thanksgiving morning back at my old high school, or I play (and get dominated) by my dad in tennis.

Whether it is having a family basketball or soccer game, or even just going for a nice 30 min. fast paced jog outside or at the gym! Morning exercise will get your blood flowing and will help you be more mentally sharp later for that charades game your mom always makes you play with your relatives.
           

Tweak your cardiovascular workouts to mold to whatever your sport needs are, depending on whether you are in your off season, pre-season or in-season training, your workouts should differ. For those of you getting ready for your spring sport, taking off from Thanksgiving through New Years can greatly effect your preparation. 

All it takes is a couple weeks off for your body to de-condition from all your cardiovascular and athletic training. Those of you in pre-season mode, structure your workouts on what is going to be applicable for your sport. 

For example if I am a basketball player, short duration sprints with multiple change of direction is going to benefit me much more than a 3 mile jog around the track. 

A lot of high school athletes use the holidays as an excuse for not workout. You should use the holidays as a time to blow by those other athletes!

Bio:
Jimmy Borell is from Burke Virginia and began his lacrosse career as a sophomore in high school. He played lacrosse for one year at the Air force Academy before transferring to Maryland, where he started for three years. Borell holds a B.S., in Kinesiology and a certification as a strength and conditioning specialist. He lives in Manhattan Beach, Calif., plays for the Denver Outlaw. Borell is a personal trainer and coach at Palos Verdes High School and works with with young lacrosse players around the Los Angeles area.

Posted by Brett Hughes, Senior Editor

Back with a Brett vs. article. This week I was asked to take on FOOD. I am a bit of a "foodie" so that was easy. Showing a little love to my brother's resturant Cap City, and some tips on how to tackle dieting and eating healthy.

For most of my readers you should not even worry about it. Honestly, it is never too early to learn the correct way to eat.

Tune in next week as our fitness and nutrition expert Jimmy Borrel helps you get ready for Thanksgiving and the holidays. 

Brett vs. FOOD 

By Brett Hughes, Senior Editor

Hey guys hope everyone is having a great day and ready for a little fashion talk. I still write a weekly blog for our friends over at Lacrosse All-Stars and this week it is all about style.

I have never been into tags, but I am into people who look good in what they are rocking. It's fun to watch a guy like Justin Timberlake put a tux and Air Force 1's on and look like they were made to go together. On the other hand, it's even cooler to me to see someone like Kelly Slater or Josh Duhamel wear the most simple easy styles and just rock them confidently. That's where I get most of my fashion tips. But don't ever hesitate to get a female opinon on clothing, they tend to know what you look best in.

So here you go, here are some of the brands I always score with.

By Brett Hughes, Senior Editor

As promised our stars from top to bottom share with you the shoes you'll want to look into. I personally must say shoes are about as important as anything in sports, so take time, get what fits best, just make sure you get a good pair. And as far as style, well thats all on you. Send us a link to your favorite pair to me here. Email:Brett Hughes

Brendan Mundorf
Denver Outlaws/Team USA/ UMBC Alum
A: Classic Timberland work boots, great to just kick around.
 
Connor English
Unviersity of Virginia
A: Favorite pair of shoes has to my lime green high dunks
 
Frank Price
Holy Springs, NC.
UVA
A: My favorite pair of shoes by far are my combat boots.  Comfortable and reliable, cant beat em.
 

Quinn Haley
Queen Anne's, MD.
Maryland
A: My go to shoes for the last few years were hardly shoes, SANUK light canvas slip-ons.
 
 
Jake Haley
Queen Anne's
Georgetown
A: My favorite pair of shoes are probably my brown reefs I've had since freshman year.
(too hard to call on athletic shoes)
 
John Urbank
Chaminnade
Georgetown
A: I am a flip flop guy when it comes to shoes. My favorite pair of flip-flops is Sanuks. They're made in like Hawaii or somewhere. Really comfy.
 
Tyler German
Midfield
UVA
1.My grandparents own a condo in Ocean City, so our usual vacation spot is staying there for a few weeks in the summer.

2. My favorite pair of shoes ever... um I'm gonna have to go with my red, white and blue Gilbert Arenas shoes that I had my best basketball game in.
 
Bruce Pirie
Indian Hills, N.Y.
Bryant
A: My favorite pair of shoes ever were skate shoes. Brown/ tan high top IPath Grasshopper's. If they still made them I'd have 10 pair in all colors.
 
Mark Brashears
Broadneck Highschool, MD
Undecided
A: Clarks Wallabees

Tanner Ottenbreit
Regis, CO.
UVA
A: My favorite pair of shoes are the Charles Barkley Series Air Force Ones (White/Blue)
 
Pete Rosetti
Collegiate, VA.
Georgetown
A: White Nike Air Force Ones... not even debatable there.
 
Tobey Armour
Choate Rosmary Hall, CT.
Johns Hopkins
A: Favorite shoes would have to be all black Nike air max...greatest shoes ever
 
Jack Reilly
Christian Brothers Academy, N.Y.
Johns Hopkins
A: Favorite pair of shoes ever - certainly not this ortho boot I'm in right now but when I was about 5 or 6 I had a rocking pair of sneakers with flashing lights in the heels - they were mad cool - wish they had those in size 16's.  
 
Zach Rogers
Palos Verdes, CA.
Providence
2. My favorite pair of shoes are my green Vans
 
John Hardesty
Upper Arlington, OH.
Ohio State
A: Nike Pumps
 
Paul Harrison
Dematha
Drexel
A: Probably this pair of Nike Dunk SB's that are hemp that I got from Journeys, they are pretty nasty.
 
Josh Matanin
St. Paul's MD.
Undecided
A: The best pair of shoes I have ever had are the Nike Hyperdunks.  They are really comfy and they're really light.  I like the way they look and I can wear them on the basketball court as well.

By Brett Hughes, Senor Editor

It was a good Halloween weekend of lacrosse at the Hawaii Invitational with great pictures and costumes coming back from the Islands.
 
This week we asked some of our past and present RISE UP BOYS and pro laxers about their own get-away favs, and in part two tomorrow we ask their favorite shoes to kick it in. With the weather starting to get cold and grey we asked our boys where they love to go and relax… everything from campfires to the Bahamas, our boys have their own ways to unwind.
 
We also welcome in a newcomer to the ER Lax blog, UMBC alum, current MLL star and recent TEAM USA selection Brendan Mundorf. The Mundorf has steadily made himself one of the top attackman in the world and continues to get better every year.  This summer will be one of the keys to team USA reclaiming the world title from Canada.
 
We also welcome back an original RISE UP BOY, Connor English. The Long Island star ended with a bang claiming MVP honors. He hasn't skipped a beat posting a five goal and one assist scrimmage earlier this fall for the Virginia Cavaliers. Connor will be fighting for a starting spot as a freshman for the Cavaliers joining good company, who did the same before him, Conor Gill, Steele Stanwick, Matt Ward, John Christmas, Danny Glading, to name a few.
 
Brendan Mundorf
Denver Outlaws
1.  I love to hang out outside.  Any bar/restaurant with an open air feel or large patio is awesome.

Connor English
Unviersity of Virginia
1.Favorite vacation spot def has to be Bermuda, its so nice their and my spot around town to relax is the turf I just go up and shoot and it calms me down

Frank Price
Holy Springs, NC.
UVA
1. Not really one spot, but I love hanging around a bonfire.

Quinn Haley
Queen Anne's, MD.
Maryland
1.We do big family vacations with all our cousins on the southern tip of Hatteras Island, NC where the land is so skinny you can see water all around you, and no big crowds so you can get a little crazy and enjoy the nice surf or takeover the beach with an epic ultimate frisbee game.
   
Jake Haley
Queen Anne's
Georgetown
1.  For a regular hangout, I like Greenwood Creek - just off of Eastern Bay -  with a great atmosphere for swimming, crabbing, fishing, and water sports, or just chillin on a pier.    
 
John Urbank
Chaminnade
Georgetown
1. My favorite vacation spot is probably Cape Cod. My aunt has a house out there right on the beach. Also the seafood is awesome.
   
Tyler German
Midfield
UVA
1.My grandparents own a condo in Ocean City, so our usual vacation spot is staying there for a few weeks in the summer.

Bruce Pirie
Indian Hills, N.Y.
Bryant
1. My Vacation spot is Beach Haven Long Beach Island. It's the REAL Jersey Shore, not that slimy seaside...I mean seaside that people typically think of. It's a beautiful, calm island my family has been going to for over 40 years, and if you asked anyone from my family where their favorite place to relax is, it would be Ramapo Lane Beach Haven, LBI.
 
Mark Brashears
Broadneck Highschool, MD
Undecided
1. My favorite place to vacation would definitely be the Bahamas. All the people were so chill and relaxed and the beaches and water are so nice.

Tanner Ottenbreit
Regis, CO.
UVA
1. No favorite vacation spot but I love going up to Vail in the summer time to just relax with friends and family and play some lacrosse.
 
Pete Rosetti
Collegiate, VA.
Georgetown
1. I would have to say that my favorite vacation spot is Duck Village on the Outer-Banks of North Carolina and my favorite place to relax in town has to my basement.

Tobey Armour
Choate Rosmary Hall, CT.
Johns Hopkins
1. Block Island...go there in the summer...chillest spot ever.
 
Jack Reilly
Christian Brothers Academy, N.Y.
Johns Hopkins
1. Favorite place to vacation/relax - I enjoy chillin on the beach in Chatham, MA every August.
 
Zach Rogers
Palos Verdes, CA.
Providence
1. My favorite vacation spot is Kaanapali Beach on Maui because of the great
weather and pristine water.  Shaved ice at Whalers Village is super legit.
 
John Hardesty
Upper Arlington, OH.
Ohio State
1. Cruisin' anywhere in the Caribbean!
 
Paul Harrison
Dematha
Drexel
1. About every year my family and some family friends go down to Corolla Light in the Outer Banks for a week, there are some sick houses down there right by the beach and there is a pool and different types of shops right there in the main complex... Its a pretty chill place.

Josh Matanin
St. Paul's MD.
Undecided
1. My favorite vacation spot is Deep Creek Lake.  When I'm there, I don't have to worry about anything.  I can just relax and get away from the world.  At the same time there is so much to do.  I could go out on the lake or I could go up into the mountains.  I could have a bonfire with friends or just sit back and watch a movie. Deep Creek Lake is just a great way to get away and relax.

What do you want to ask our RISE UP BOYS Email me Brett Hughes.

Posted by Brett Hughes, Senior Editor

Lacrosse All Stars has asked me to weigh in on a few things that I feel the lacrosse world may think is fun, cool, important, or some mixture of the three.

After talking some college football (a passion of mine) I set my sights on the world of shoes. I had a few encounters in the lacrosse world over the past few months seeing players wearing "skate" shoes, or Vans...etc to play lacrosse or workout in. Maybe I am getting older and becoming out of touch (I don't think that's it just yet), but as I mention in the article, you don't wear cleats to math class and you don't rock Vans on a nice new turf field when it's time to get to work. 

Also check out some of the shoes I am rocking and stay tuned as I took this classic question to our RISE UP BOYS and see what they think the best shoes out right now are to do work on the field in.