Competition

17 Unbeaten Teams Advance to 2nd Round

MONTGOMERY — All seven defending state football champions and 17 unbeaten teams survived the first round of the Alabama High School Athletic Association (AHSAA) State Football Playoffs and advance to the second round of games Nov. 11.
The games will be played on Veterans Day, and in honor of the nation’s veterans, the AHSAA is asking all host schools to have a program honoring veterans prior to the playoff contest at each stadium. Instructions have been provided to each host school to assist them in honoring the veteras during a special pre-game program. All games are set to kick off at 7 p.m.

The seven defending state champions include Class 1A Maplesville (9-0); Class 2A Elba (8-2); Class 3A Piedmont (10-0); Class 4A Leeds (8-2); Class 5A St. Paul’s Episcopal (7-3); Class 6A Spanish Fort (8-2); and Class 7A McGill-Toolen (10-0).
Unbeaten teams by class in the playoffs include: (Class 1A) Maplesville (10-0); Georgiana (11-0), Linden (11-0), Wadley (10-0), Addison (11-0); (Class 2A) G.W. Long (10-0); Fyffe (11-0); LaFayette (11-0); (Class 3A) Gordo (11-0); Piedmont (11-0); (Class 4A) Rogers (11-0); Class 5A: Carroll (11-0); Scottsboro (11-0); (Class 6A) Park Crossing (11-0); Hillcrest-Tuscaloosa (11-0); (Class 7A) McGill-Toolen Catholic (11-0); and Hewitt-Trussville (11-0).

Raycom Media will announce the contest to be featured next Friday on the Raycom/AHSAA Playoff Game of the Week.

Second-round pairings and first-round results:

AHSAA STATE FOOTBALL PLAYOFFS
Second-round Pairings
All games, Nov. 4, 7 p.m. unless otherwise denoted

AHSAA STATE FOOTBALL PLAYOFFS
Second-Round Pairings

CLASS 1A
Isabella (10-1) at Georgiana (11-0)
Linden (11-0) at Notasulga (7-4)
Sweet Water (8-2) at Wadley (10-0)
Brantley (7-4) at Maplesville (10-0)

Decatur Heritage (9-2) at Cedar Bluff (8-3)
Pickens County (8-3) at Sumiton Christian (9-2)
Hubbertville (9-1) at Hackleburg (9-2)
Spring Garden (10-1) at Addison (11-0)
CLASS 2A
New Brockton (7-4) at G.W. Long (10-0), Skipperville
Southern Choctaw (9-1) at Goshen (8-3)
Leroy (8-3) at Aliceville (10-1)
Elba (9-2) at Washington County (7-3), Chatom

Cleveland (8-3) at Fyffe (11-0)
Sheffield (9-2) at LaFayette (11-0)
Lanett (9-2) at West End (6-5), Walnut Grove
Sand Rock (9-2) at Tanner (8-3)

CLASS 3A
Oakman (7-4) at Hillcrest-Evergreen (5-6)
Montevallo (10-1) at Mobile Christian (10-1)
Gordo (11-0) at Wicksburg (8-3)
Pike County (9-2) at Bayside Academy (7-4), Daphne

Lexington (8-3) at Weaver (8-3)
Colbert County (9-2) at Piedmont (11-0)
Ohatchee (10-1) at Lauderdale County (7-4), Rogersville
Sylvania (8-3) at Randolph County (9-2), Wedowee

CLASS 4A
Tallassee (8-3) at Saint James (10-1), Montgomery
Andalusia (10-1) at Leeds (8-3)
Thomasville (8-2) at Bibb County (8-3), Centreville
Handley (9-2) at UMS-Wright (9-2), Mobile

North Jackson (6-4) at Hokes Bluff (7-4)
West Limestone (10-1) at Cherokee County (9-2), Centre
Rogers (11-0) at Cordova (9-2)
Fayette County (5-6) at Madison Academy (8-3)

CLASS 5A
Calera (8-3) at Carroll (11-0), Ozark
Beauregard (9-1) at Vigor (8-3), Prichard
St. Paul’s Episcopal (8-3) at Central-Clay County (9-2)
Jackson (7-3) at Lincoln (4-7)

Etowah (9-2) at Mortimer Jordan (9-2), Kimberly
Russellville (8-3) at Briarwood Christian (10-1)
Wenonah (8-2) at Brooks (9-2), Killen
Scottsboro (11-0) at Fairfield (7-4)

CLASS 6A
Park Crossing (11-0) at Bessemer City (7-4)
McAdory (8-3) at Blount (9-2), Prichard
Spanish Fort (9-2) at Hillcrest-Tuscaloosa (11-0)
Opelika (10-1) at Daphne (9-2)

Minor (10-1) at Hartselle (9-2)
Decatur (10-1) at Ramsay (9-2), Birmingham, Legion Field
Austin (8-3) at Pinson Valley (8-3)
Gardendale (8-3) at Muscle Shoals (6-5)

CLASS 7A
Enterprise (10-1) at McGill-Toolen Catholic (11-0), Mobile
Auburn (8-3) at Central-Phenix City (9-1)
James Clemens (8-3) at Hoover (9-2), Hoover Met
Gadsden City (6-5) at Hewitt-Trussville (11-0)

AHSAA STATE FOOTBALL PLAYOFFS
First-round Results

CLASS 1A
Georgiana (11-0) 28, Millry (4-7) 6
Isabella (10-1) 46, Winterboro (6-5) 6
Linden (11-0) 77, Houston County (6-5) 7
Notasulga (7-4) 37, Ragland (7-4) 36
Wadley (10-0) 50, Loachapoka (3-8) 7
Sweet Water (8-2) 47, McKenzie (7-4) 6
Maplesville (10-0) 61, Talladega County Central (4-6) 6
Brantley (7-4) 55, Marengo (6-5) 38

Cedar Bluff (8-3) 41, Berry (5-6) 20
Decatur Heritage (9-2) 35, Phillips (3-8) 8
Pickens County (8-3) 55, Coosa Christian (3-8) 7
Sumiton Christian (9-2) 49, Cherokee (5-6) 28
Hackleburg (9-2) 35, Lynn (7-4) 6
Hubbertville (9-1) 47, Woodville (5-6) 15
Addison (11-0) 63, Shoals Christian (3-8) 20
Spring Garden (10-1) 40, South Lamar (6-5) 14

CLASS 2A
G.W. Long (10-0) 54, J.U. Blacksher (5-6) 21
New Brockton (7-4) 45, Keith (6-5) 16
Southern Choctaw (9-1) 41, Abbeville (4-7) 20
Goshen (8-3) 48, Verbena (6-5) 25
Aliceville (10-1) 47, Luverne (7-4) 14
Leroy (8-3) 26, Ariton (6-5) 0
Elba (9-2) 40, R.C. Hatch (5-6) 8
Washington County (7-3) 42, Samson (6-5) 12

Fyffe (11-0) 56, Horseshoe Bend (6-5) 7
Cleveland (8-3) 41, Red Bay (8-3) 14
LaFayette (11-0) 26, Collinsville (6-5) 6
Sheffield (9-2) 27, Cold Springs (5-6) 14
West End (6-5) 41, Lamar County (6-5) 7
Lanett (9-2) 68, Gaston (6-5) 13
Tanner (8-3) 42, Sulligent (6-5) 14
Sand Rock (9-2) 20, Reeltown (6-5) 18

CLASS 3A
Hillcrest-Evergreen (5-6) 28, Opp (9-2) 25
Oakman (7-4) 21, Montgomery Academy (7-4) 0
Mobile Christian (10-1) 21, Straughn (4-6) 7
Montevallo (10-1) 45, Southside-Selma (7-4) 18
Gordo (11-0) 55, Prattville Christian (5-6) 14
Wicksburg (8-3) 34, T.R. Miller (8-3) 28
Pike County (9-2) 27, American Christian (5-6) 22
Bayside Academy (7-4) 21, Daleville (8-3) 14

Weaver (8-3) 37, Fultondale (8-3) 7
Lexington (8-3) 25, North Sand Mountain (6-5) 14
Piedmont (11-0) 55, Holly Pond (6-5) 26
Colbert County (9-2) 31, Plainview (6-5) 20
Lauderdale County (7-4) 55, Geraldine (5-6) 16
Ohatchee (10-1) 49, Locust Fork (7-4) 28
Sylvania (8-3) 42, West Morgan (7-4) 6
Randolph County (9-2) 28, J.B. Pennington (8-3) 6

CLASS 4A
Saint James (10-1) 49, Satsuma (6-5) 21
Tallassee (8-3) 29, Hale County (5-6) 26
Andalusia (10-1) 42, Alabama Christian (4-7) 24
Leeds (8-3) 19, Greensboro (5-6) 12
Bibb County (8-3) 41, Munford (6-5) 34 (OT)
Thomasville (8-2) 20, Montgomery Catholic (8-3) 6
Handley (9-2) 49, West Blocton (6-5) 7
UMS-Wright (9-2) 36, Dale County (7-4) 0

Hokes Bluff (7-4) 24, Haleyville (9-2) 8
North Jackson (6-4) 41, Wilson (8-3) 7
Cherokee County (9-2) 29, Winfield (7-4) 22
West Limestone (10-1) 28, Madison County (6-5) 26
Rogers (11-0) 42, Randolph (6-5) 6
Cordova (9-2) 46, Jacksonville (8-2) 23
Madison Academy (8-3) 51, Central-Florence (4-7) 13
Fayette County (5-6) 20, Saks (6-5) 7

CLASS 5A
Carroll (11-0) 35, Citronelle (6-5) 21
Calera (8-3) 35, Sylacauga (8-3) 34
Vigor (8-3) 47, B.T. Washington (7-4) 0
Beauregard (9-1) 41, Dallas County (6-5) 0
Central-Clay County (9-2) 56, Jemison (3-8) 14
St. Paul’s Episcopal (8-3) 45, Charles Henderson (7-4) 7
Lincoln (4-7) 27, Demopolis (7-4) 24
Jackson (7-3) 41, Eufaula (8-3) 21

Mortimer Jordan (9-2) 22, Pleasant Grove (4-7) 20
Etowah (9-2) 44, Mae Jemison (6-5) 27
Briarwood Christian (10-1) 42, Corner (7-4) 17
Russellville (8-3) 35, Guntersville (6-5) (28)
Brooks (9-2) 56, Arab (6-5) 30
Wenonah (8-2) 42, West Point (6-5) 8
Scottsboro (11-0) 38, Lawrence County (5-6) 27
Fairfield (7-4) 14, Hayden (8-3) 7

CLASS 6A
Park Crossing (11-0) 45, Saraland (6-5) 14
Bessemer City (7-4) 31, at Chelsea (8-3) 23
Blount (9-2) 15, Dothan (4-7) 7
McAdory (8-3) 24, Wetumpka (8-3) 7
Hillcrest-Tuscaloosa (11-0) 40, Benjamin Russell (3-8) 16
Spanish Fort (9-2) 23, Carver-Montgomery (5-6) 22
Opelika (10-1) 48, Paul Bryant (4-7) 12
Daphne (9-2) 24, Sidney Lanier (8-3) 6

Minor (10-1) 42, Homewood (5-6) 21
Hartselle (9-2) 21, Albertville (8-3) 7
Ramsay (9-2) 38, Clay-Chalkville (6-5) 28
Decatur (10-1) 35, Cullman (6-5) 10
Austin (8-3) 41, Pell City (6-5) 19
Pinson Valley (8-3) 31, Jackson-Olin (8-3) 5
Muscle Shoals (6-5) 31, Oxford (10-1) 17
Gardendale (8-3) 28, Hueytown (8-3) 26

CLASS 7A
McGill-Toolen Catholic (11-0) 46, Jeff Davis (5-6) 14
Enterprise (10-1) 51, Baker (6-5) 14
Central-Phenix City (9-1) 56, Murphy (6-5) 7
Auburn (8-3) 34, Davidson (9-2) 10

Hoover (9-2) 31, Bob Jones (7-4) 10
James Clemens (8-3) 21, Spain Park (8-3) 12
Hewitt-Trussville (11-0) 63, Oak Mountain (3-8) 21
Gadsden City (6-5) 15, Mountain Brook (8-3) 7

Arab Encore Athlete of the Month, Hannah Moore.

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Congratulations to the Arab Encore Athlete of the Month, Hannah Moore! Hannah is a junior athlete at Brindlee Mountain High School. She is a member of the Lady Lions Volleyball team wears jersey #20 and #1 (Libero). After high school, Hannah plans to attend Mississippi State and major in Early Childhood Education. She is the daughter of Phillip Moore and Edith Saint.

Gordo Encore Athlete of the Month, Xyron Giles.

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Congratulations to Gordo Encore Athlete of the Month, Xyron Giles! Xyron is a sophomore, multi-sport athlete at Pickens County High School. He has played on the Varsity Football and Basketball teams for 2 years and wears jersey #52 and #21 respectively. Xyron currently has a 3.57 GPA and plans to go to college and major in political science so he can become a lawyer. He is the son of June Washington.

Fairhope Encore Athlete of the Month, Jaylen Mass.

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Jaylen Mass

Congratulations to the Fairhope Encore Athlete of the Month, Jaylen Mass! Jaylen is a Junior athlete at Fairhope High School in Alabama. He is a Wide Receiver on the Pirates Varsity Football team and wears jersey #16. Jaylen has been on of our patients for 2 months now and has been receiving physical therapy after having ACL reconstruction surgery. He has been quickly recovering and will be back on the football field in no time. We’re proud of you Jaylen! Keep up the good work!

#AHSAA ALABAMA ALL-STAR WATCH

#AHSAA ALABAMA ALL-STAR WATCH LIST

MILESTONE
YANCEY WINS 251^ST: Fred Yancey, the head football coach at Briarwood Christian (8-1) guided the Lions to a 12-7 win over Pleasant Grove and the 5A, Region 5 title with a perfect 7-0 record – and recorded the 251^st win of his outstanding career in the process. Briarwood’s 43-21 win over Shelby County the previous week placed the veteran coach in an elite group of just five active AHSAA prep football coaches with at least 250 wins. The others include: Buddy Anderson, Vestavia Hills (325-239); Danny Horn, Benjamin Russell (280-77); Terry Curtis, UMS-Wright (274-82); Dale Pruitt, Albertville (263-118). Yancey is 251-90 in 27 seasons at Briarwood and 292-110-1 overall. He coached 41 wins out of state early in his career.
The Lions clinched a playoff berth for the 24^th year in a row. Yancey’s teams have won three state championships and are 51-20 overall in playoff contests.

ALABAMA ALL-STAR WATCH:
MARLON WILLIAMS, McGILL-TOOLEN CATHOLIC: Williams, a Southern Cal commitment who was selected to play in the 30^th annual Alabama-Mississippi All-Star Football Game at Cramton Bowl Dec. 10, had eight receptions for 156 yards and three touchdowns as defending state champion McGill-Toolen beat Theodore 43-7 to win its 18th straight game,. His TDs went for 10, 41 and 55 yards.
JUSTIN THOMAS, SPANISH FORT: The Toros linebacker had nine tackles, including three behind the line of scrimmage, as defending Class 6A state champion Spanish Fort beat B.C. Rain 31-20. Thomas was selected as a member of the defense for the upcoming Alabama-Mississippi All-Star Game.
Other top performances reported included:

RUSHING
SPENCER BROWN, MORTIMER JORDAN: Had 328 yards rushing and six touchdowns to help the Blue Devils beat Hayden 60-36 and claim the Class 5A, Region 6 crown. He had 220 yards and four TDs at the half.
TRAKEVON HUGHEY, REELTOWN: Gained 291 yards rushing on 16 carries and had four touchdowns in the Rebels’ 52-42 win over Fayetteville.
LANDON LAWSON, GAYLESVILLE: Ran for 277 yards on 20 carries with four touchdowns to lead the Trojans to a 50-24 victory and ended a seven-game losing streak.
DARIUS BRACY, BAKER: Had 235 yards rushing on 19 carries and scored twice as Baker beat Foley 42-14. He also completed 9-of-17 passes for 101 yards and another score to finish with 336 total yards.
DEKARLOS BILLINGSLEY, SCOTTSBORO: The senior rushed 25 times for 222 yards and four touchdowns in a 56-26 win over Etowah to give the Wildcats (9-0) the Class 5A, Region 7 championship.
DILAN KILPATRICK, FYFFE: Rushed 19 times for 217 yards and three touchdowns in the Red Devils’ 56-14 win over Gaston. Teammate Payton Anderson added 101 yards and two scores on just four carries.
ZALON REYNOLDS, CHELSEA: Ran for 211 yards on 20 carries and had three touchdowns as the Hornets sewed up second seed in Class 6A, Region 3 with a 51-23 win over Helena. He scored on runs of 11, 29 and 59 yards. Chelsea defeated Helena 51-23.
JEREMIAH WHITE, GENEVA COUNTY: Rushed for 203 yards and three touchdowns on 22 carries in the Bulldogs’ 48-19 win over Barbour County.
MACKENZIE HICKS, G.W. LONG: Rushed for 197 yards on just 12 carries including a 73-yard TD run in a 41-13 win over Cottonwood.
MICHAEL MATTHEWS, UMS-WRIGHT: Totaled 197 rushing yards and five touchdowns on 18 carries as the Bulldogs downed Monroe County 42-0.
REGGIE WASHINGTON, OPP: Rushed for 184 yards and three touchdowns and added a 58-yard interception return for a touchdown, helping Opp edge Daleville 32-29 and win the Class 3A, Region 2 title.
ANTONIO ROBINSON, AUSTIN: The Black Bears’ workhorse had 33 carries for 167 yards and all three touchdowns as Austin captured the Class 6A, Region 8 title with a 20-13 win over Athens.
DONTE EDWARDS, DAVIDSON: Helped the Warriors clinch the second seed in Class 7A, Region 1 with 162 yards rushing and two TDs on 14 carries as Davidson beat Murphy 41-14.
JAXTON CARSON, CENTRAL-PHENIX CITY: Ran 15 times for 160 yards with three touchdowns in the Red Devils’ 58-3 victory over Prattville High. That gave the senior running back 1,040 yards in nine games this season. The Red Devils had six different players score touchdowns in the contest while rolling up 588 total yards of offense.
BRADY SHERRILL, HALEYVILLE: The senior running back had 213 total yards and five touchdowns in Haleyville’s 38-0 win over Fayette County. He had 123 yards rushing and three scores on 14 carries and eight receptions for 90 yards and two scores.
KAINAN POUNCY, DALEVILLE: Rushed for 195 yards and two touchdowns on 25 carries in a 32-29 loss to Opp.
DAMON WILLIAMS, GADSDEN CITY: Rushed for 176 yards and three touchdowns on 13 carries as the Titans beat Huntsville 48-21. Teammate Ryan Sparks also completed 8-of-13 passes for 148 yards and three touchdowns.
BRANDON COSBY, MAE JEMISON: Had 14 carries for 177 yards and three touchdowns (64, 31 and 22 yards) in a 34-21 win over Lawrence County.
CHRISTIAN COLLINS, BOAZ: Ran for 167 yards and four touchdowns in a 42-0 win at Douglas.

PASSING
JACOB FREE, BRANTLEY: Passed for 296 yards and five touchdowns on a 13-of-19 performance as Brantley sealed second seed in 1A, Region 2 with a 63-7 win over McKenzie.
MALIK CUNNINGHAM, PARK CROSSING: Was 13-of-18 passing for 243 yards and four touchdowns and tacked on 156 yards rushing and two more scores on 16 carries as the Thunderbirds downed Clay-Chalkville 56-17.
GRAYSON EDGEMON, MADISON ACADEMY: Completed 21-of-25 passes for 273 yards and four TDs in a 54-14 win over DAR.
CADE PRICE, SLOCOMB: Passed for 261 yards and three touchdowns in a 47-27 win over Straughn.

SCOTT McALPINE, HALEYVILLE: Was 16-of -28 passing for 246 yards and two touchdowns as the Lions blanked Fayette County 38-0 to win the Class 4A, Region 6 title – the school’s first region crown since 1993.

GRAYSON WAKEFIELD, DECATUR HERITAGE: Was 8-of-13 passing for 267 yards and three touchdowns and ran for 76 yards and another TD on eight carries in the Eagles’ 42-26 win over Lynn.
TYREEN DUPREE, CHEROKEE COUNTY: Accounted for 253 total yards and three-touchdowns as the Warriors knocked off previously unbeaten Jacksonville 35-21 to clinch the Class 4A, Region 6 championship. Dupree finished the game rushing for 110 yards on 23 carries and three touchdowns (1, 5, 35 yards). He also completed 10-of-17 pass attempts for 143 yards.

CASEY BAYNES, TALLASSEE: Was 9-of-11 passing for 2054 yards and four touchdowns and rushed for 98 yards and a TD on 14 carries in a 56-22 win over Elmore County.
BUBBA McDANIEL, DOTHAN: Passed for 190 yards with a touchdown and rushed for 79 yards on 22 carries and caught a TD pass as the Tigers came from a 20-0 deficit to beat rival Northview 21-20.
PAYNE STANCIL, WEST END: Threw five touchdown passes as the Patriots rolled past Winston County 73-28 to earn a playoff spot. Teammate Jordan Malin rushed for three scores on the night.

DALEN MORRIS, MADISON COUNTY: Accounted for six touchdowns in a 51-21 win over Westminster Christian with TD passes covering 43, 40, 26 and 10 yards two scoring runs for 50 and 20 yards. He also had a two-point conversion.

PASS RECEIVING
CODY COLLIER, ALBERTVILLE: Caught eight passes for 213 yards and two TDs in a 42-28 win over Southside-Gadsden.
TRACE MEADOW, HORSESHOE BEND: Had two receptions for 114 yards and two scores, one coming on a 99-yard connection from quarterbackCade Worthy, and had a TD rushing in a 33-8 win over Woodland. Worthy finished 6-of-8 for 183 yards and two TDs.

DARIUS SMITH, SLOCOMB: Caught five passes for 168 yards and two scores and rushed 31 times for 159 yards and a pair of touchdowns as the Red Tops beat Straughn 47-27.
CONNER HOWELL, GARDENDALE: Had 148 yards receiving with TD receptions covering 78 and 40 yards as the Rockets beat Center Point 55-26.

DEFENSE
JONATHAN NORRIS, BALDWIN COUNTY: Had 12 tackles, two fumble recoveries and returned an interception 20 yards for a TD in Baldwin County’s 28-20 win over LeFlore.
COLIN DUNCAN, SAINT JAMES: Had three interceptions, returning one 52 yards for a TD, and the Trojans beat Trinity Presbyterian 31-21 to finish the Class 4A, Region 2 race unbeaten.
TYLER McCLUNG, WEST MORGAN: Helped his team seal a playoff spot in Class 3A, Region 8 with two interceptions in a 17-7 win over Lexington.
QUARTEZ HENDERSON, CHEROKEE COUNTY: Returned an interception 50 yards for the game-tying touchdown with less than a minute left in the first half in the Warriors’ 35-21 victory over previously unbeaten Jacksonville to clinch the Class 4A, Region 6 championship. He also caught six passes for 61 yards.
EVANS WRIGHT, SCOTTSBORO: Made 11 tackles with four for losses in the Wildcats’ 56-26 win over Etowah. Teammate Justin Culver added 10 stops.
WILL SMITH, GAYLESVILLE: Led the Trojans defense with nine tackles and two fumble recoveries in a 50-24 victory over Jacksonville Christian.
TRAVIS SAUNDERS, VESTAVIA HILLS: Scored two touchdowns on fumble returns near the goal line as the Rebels beat Tuscaloosa County 41-0. His returns were 6 and 3 yards.
REED WALKER, WEST LIMESTONE: Had two interceptions on defense in West Limestone’s 26-19 win over Deshler.

SPECIAL TEAMS
JEFF KIRKLAND, DECATUR: Kicked a game-winning 32-yard field goal in the closing seconds of a 23-22 victory over Muscle Shoals.
DEE WILLIAMS, ELBA: Accounted for five touchdowns in four different ways during a 48-21 win over Zion Chapel. He returned a kickoff 92 yards for a TD, rushed for two scores, caught a 71-yard TD pass and tossed a touchdown pass.
CAMERON BUSH, CHARLES HENDERSON: Kicked three field goals (22, 27 and 31 yards) and converted all three extra-point attempts as the Trojans beat Headland 44-10.
BAILEY POTTER, SCOTTSBORO: The senior kicked eight extra point to run his current consecutive streak to 32 in a row as the Wildcats (9-0) beat Etowah 56-36.
MYLES HENDERSON, DAPHNE: Returned a punt 60 yards for one TD and caught a 56-yard TD pass as Daphne beat Robertsdale 41-7 for its seventh straight win.

“What should I eat for pre-game fuel?” We’ve got the solution.

“So you’ve practiced hard all week. You’ve hydrated and ate your pre-game meal 3-4 hours before kickoff. But right before you go out for pregame warm-ups, your stomach is telling you it needs more fuel. Keep it small and light. 1 hour prior to kickoff, eat 1-2 granola bars or a sports bar along with 1-2 cups of water or sports drink. Find a bar high in carbohydrates (at least 20-30 grams) and light to moderate in protein (2-10 grams). The carbs will give you the energy you need while the protein will satisfy your hunger but without giving you that full feeling.”

– Eric Oehms, Encore ATC

Family, Friends, & Fitness

Written by:

Adam Powell, DPT and Steve Milliron PT, ATC

Encore Sports Medicine – Hoover, AL

“There are three important factors that help shape your life. Family, friends, and fitness have an enormous impact on your well-being. These facets can provide encouragement, confidence, and self-esteem. Your most joyous occasions are made exceptional when you are healthy and surrounded by loved ones. These pillars shape us mentally, physically, and emotionally. Your family, friends, and fitness are integral pieces to your health.

We acquire habits and beliefs from our parents, siblings, and close friends. You are much more likely to perform daily exercise if you surround yourself with individuals that share the same goals. Recreational activities are vital to your mental and physical health. They provide an escape and release from the stress and monotony of your everyday life.

Everyone agrees that the most difficult aspect of exercise is getting started. You have to maintain the motivation to make it a habit. In these instances, it is helpful to draw from the support of your companions. You have the opportunity to positively influence the health of your loved ones. We all should provide support to our loved ones that are experiencing difficulty in becoming physically fit.

A regular daily exercise routine will change your life. It will provide you a sense of accomplishment and will result in improved self-worth. Exercise gives us an opportunity to achieve goals and track progress. It is truly amazing how the human body improves itself through physical training. Exercise will have a dramatically positive impact on a sedentary individual.

Your body becomes stronger, more flexible, and more tolerant by increasing your physical demands. Everyday tasks will be accomplished with greater ease and efficiency when you are physically fit. Both the young and the elderly will benefit from an exercise regimen. It is important that you choose a form of physical activity that is both rewarding and fun. You will not continue to participate in an exercise routine that you consider “very hard” or a “chore.”

Easy everyday activities are beneficial to your health. Simply walking, whether in a group or alone, is an excellent form of exercise that can be performed indoors or outdoors. Whether it is a quick walk around the block, or a long walk in the mall, walking is an effective tool that will improve your general well-being. Walking with a group of neighbors, church members, significant others, etc. serves as a time for bonding and communication. Walking alone provides a time for reflection and relaxation.

You may find that formal exercise classes are best suited to meet your needs. Yoga, Pilates, Zumba, Tai Chi, Crossfit, step aerobics, and cycling groups have all become quite popular. The social component to this form of exercise is what many find intriguing. They enjoy this type of activity because they find that the utilization of an instructor improves their form and technique. Group exercise is an excellent strategy to ensure your enthusiasm and adherence to a new routine.

Exercise can be quite intimidating to beginners. You may be more comfortable receiving experienced direction from a qualified personal trainer or coach. This is a way to achieve your goals if you desire one on one guidance and supervision. Video workouts such as P90X, Insanity, etc. are great tools if you want the structure of a formal class but the freedom to perform your routine at any time or location.

Is summary, there are multiple forms of physical activity that will positively influence your life. You must find an exercise routine that you enjoy. You will positively impact the health of your friends and family by encouraging them to get active and stay active.

If you have any questions regarding starting your new exercise routine, please call (205) 682-7650 and talk with Steve Milliron, PT/ATC, Tim Sirmon, DPT, or Adam Powell, DPT. They see patients daily at Encore Sports Medicine on 2801 John Hawkins Parkway on Hwy 150 in Hoover, AL.

Adam Powell and Steve Milliron helped put this article together. Steve is a physical therapist and athletic trainer in the Hoover area over the last 20 years. Adam is a recent graduate from UAB and licensed physical therapist for Encore Sports Medicine. He is married and lives near Hoover. ”

*It is important to note that one should consult with their physician prior to starting a new exercise routine.