Marsupial Monday - Liger and Eastern Lowland Gorilla

G'Day Mate!

Thank you for joining us for another Marsupial Monday! This week we are learning about the most popular man-made cat species in the world, the largest species of gorilla known to man, and a tip to prevent cramping up during and after your most intense workouts.

THIS WEEK'S PARTICULARLY PECULIAR CREATURE - THE LIGER

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  • Can only be found in captivity

  • A mix between a female tiger and a male lion

  • The first recorded liger appeared in the late 1700s

  • The first liger was actually an accident when a tiger and lion were kept in the same enclosure

  • There are no official reports of ligers found in the wild

  • The largest cat species in the world

  • Nearly double the size of the average tiger or lion

  • Grows up to 12 feet long

  • Weighs up to 1,500 pounds

  • Grow at alarming rates - more than a pound per day for the first 3 years

  • Has a shorter life span than the average tiger or lion, living up to only 20 years old

  • Has a loud roar more similar to a lion’s

  • Very agile swimmers more like tigers

  • Can move very quickly on land running at speeds of up to 50 miles per hour

  • Very social animals and are not known for being overly aggressive

  • Mouths can open wider than the size of the human shoulders

  • Has a huge appetite, eating up to 100 pounds of meat per meal

  • In most cases, cubs cannot be birthed naturally due to their large size requiring a C-Section

CONSERVATION CORNER - THE EASTERN LOWLAND GORILLA

Fun Facts:

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  • Found in the lowland tropical rain forests of the Democratic Republic of Congo (DRC)

  • Grows up to 5 and a half feet tall

  • Weighs up to 440 pounds

  • The largest of the gorilla species

  • Herbivores - eats mainly leaves and other low hanging vegetation

  • Distinguished from other gorilla species by their large stocky bodies and their short muzzles

  • Have longer teeth and stronger jaws than the Western lowland gorilla

  • Travel in family groups of up to 20 other gorillas

  • Do not breed until the age of 20 years old

  • Females give birth to one baby once every 4 years

  • Can live up to 40 years old in the wild and up to 60 years old in captivity

Threats:

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  • Critically endangered

  • Population decrease of over 50% over the past 20 years

  • Loss of habitat

  • Farmland expansion and industrialization

  • Illegal mineral mining for gold, tin, and diamonds

  • Over hunting and illegal poaching for their hides and meat

  • Civil war ravaging the DRC

What is being done?

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The sudden and drastic decrease in the eastern lowland gorilla species in the past 20 years has attracted much attention from many wildlife conservation organizations, one of which being the World Wildlife Fund (WWF). WWF has implemented many strategies to assist this endangered gorilla species. One strategy is the added efforts in monitoring the population and habitats of this species of gorilla. However, the monitoring of gorillas even in protected areas was very difficult during the years of civil unrest in the DRC. WWF has since trained Congolese Wildlife Authority (ICCN) staff to carry out surveys of eastern lowland gorillas and to monitor gorillas in Kahuzi-Biega National Park, recording details about their biology, location and habitat in order to keep better knowledge on the progress of their efforts. Along with monitoring the gorilla population, the WWF has also worked with DRC government figures in order to expand protected areas for the animal in order to reduce the human impact through poaching, expansion, and mining in their natural environments. With these efforts and strategies in place, the eastern lowland gorilla has seen a flatline in the decrease of their population, though there has yet to be an observable increase in numbers. This may be in part to the late reproduction cycle of the gorillas and the long periods between mating. This species of gorilla is not alone on the endangered list, however, they are one of the most in need of help before the damage to the species is irreversible.

WORKOUT TIP OF THE WEEK

How to prevent muscle cramps

Any kind of physical activity that pushes the body to grow comes with the common drawback, muscle soreness and cramping both before, during, and after the workout. Though muscle cramps are more likely to exist during or after high intensity and endurance activities due to the fact that fatigued muscles are more susceptible to cramping and soreness. While muscle cramps may be unavoidable, their are ways to reduce the pain and frequency of cramps. Follow these tips before, during, and after your workouts if you often find yourself falling victim to painful cramps.

Train Appropriately

Novice athletes are more susceptible to muscles cramps because they fatigue easier and quicker than advanced athletes. If your body is not accustomed to intense situations, then it is crucial to adjust your workouts to your level and slowly increase the intensity as your body grows in strength and endurance. Perhaps trying to shorten the distances or length of times you run or decrease the amount of weight you are lifting. It is important to understand your current level of ability and to customize your workout to fit you personally while still pushing your body to its limits. Your muscles will feel better, and you will feel better as you grow and improve as an athlete.

Adjust your body to your environment

One of the more common problem that many athletes face when performing is that their body is not acclimated to the environment in which they are working. For example, if you are used to running indoors then you switch it up to an outdoor environment, many factors come into play that are often overlooked: Heat, terrain, and weather are just a few factors to consider. If your body is not accustomed to performing in high or low temperatures, then your body will not know how to react properly, usually leading to cramping. Similarly, if you are conditioned to flat terrain then you immediately attempt to run on uneven grounds, you will likely have a less than enjoyable experience. By slowly acclimating your body to perform in different environments rather than throwing yourself off the deep end, your susceptibility to cramping will decrease.

Fill your body with fluids and nutrients

Many studies show that consuming fluids and electrolytes to avoid dehydration will prevent, or at least delay, muscle cramps. The benefits of avoiding dehydration are widespread and highly beneficial. While not 100% guaranteed, by drinking more water or sports drinks and hydrating your muscles, you may experience less cramping and soreness during and after your workout. Fluids aren’t alone in the task of maintaining your body’s fluid balance, however. Consuming sodium (salt) regularly may also play a crucial role in decreasing the frequency of muscle cramps. Muscle cramps may occur when the concentration of sodium in the blood decreases and this is very common when sweating a lot. By replenishing the sodium contents within your body either with high sodium sports drinks or salty foods, your muscles will thank you in the long run.

Muscles are very important pieces to the human body and require great care to remain healthy and strong. If you commonly fall victim to cramping muscles, many different factors may be coming into play. By training your body in a way that fits you, becoming accustomed to your environment, and replenishing fluids and nutrients in your body, these are good ways to prevent poor experiences in your day to day physical activities.

Thank you for joining us for another Marsupial Monday! We hope you have a happity hoppity start to your week!

To learn more about Marsupial Athletics visit our webpage at: marsupialathletics.com

 

Cheers,

Ethan Page

President

Marsupial Athletics

Marsupial Monday - Turtle Dove and Polar Bear

G'Day Mate!

Thank you for joining us for another Marsupial Monday! This week, as the temperatures are dropping and we draw nearer to the holidays, we are taking a look at some well known animals for this time of the year. First we will talk about a bird that in the famous song, ‘12 Days of Christmas’ comes in pairs, second, a marine bear who is under loads of pressure, and we will end off with some simple neck exercises you can complete at home.

THIS WEEK'S PARTICULARLY PECULIAR CREATURE - THE TURTLE DOVE

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  • Can be found in various countries such as England, Russia, and Africa

  • Grows up to 25 cm tall

  • Weighs up to 120 grams

  • Has an average wingspan of over 50 cm

  • Communicate with a unique, vibrating “turrrr” which is where they get their name ‘tur’tle dove

  • Lives in a variety of habitats ranging between dense forests to deserts

  • Monogamous - only mates with one other for life

  • World-wide symbol of love

  • Omnivores - mainly eating seeds, berries, worms, and other insects

  • Males and Females are totally identical

  • Mating season falls between April-August

  • Females lay one to two eggs up to three times per year

  • Males often care for the eggs while the females leaves the nest to find food

  • Highly migratory birds

  • Can travel over 440 miles in a single flight

  • Can fly up to 40 miles per hour

  • Colors range between black, blue, brown, and gray

CONSERVATION CORNER - THE POLAR BEAR

Fun Facts:

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  • Found in the Arctic Ocean either swimming or floating on sheets of thick ice

  • Grows to 9 feet tall when standing straight up

  • Weighs up to 1,300 pounds

  • Classified as ‘marine mammals’ because they spend most of their time in the freezing waters

  • Have thick layers of body fat and water-repellent fur to protect them from the cold air and water

  • Can swim consistently at a pace of over 6 miles per hour

  • Carnivores - mainly eating ringed and bearded seals along with fish

Threats:

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  • Vulnerable

  • Only about 31,000 remaining in the world

  • Over hunting

  • Water pollution by oil spills and garbage dumping

  • Loss of habitat as ice is melting and water levels are rising

  • Main sources of food (seals) are migrating elsewhere leaving them with little food

What is being done?

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The polar bear population has been at a steady decrease for many years now. Some attribute this decline to global warming, some say they are being over hunted, while others simply do not seem to address the problem at all. Regardless, if actions are not taken to protect and assist the polar bear, they may see far worse fates in the future. Many conservation organizations and environmentalists have stepped in on the polar bear’s behalf. One organization in particular is the World Wildlife Fund (WWF) and they see the need for change if we plan to help this bear species survive and thrive. One step taken by the WWF is in attempts to reduce conflict between polar bears and local communities. More than ever, polar bears are being forced to spend more time on land and less in the water due to pollution and lack of resources for them there. With this being the case, many polar bear often wander into nearby communities where one of two things happen: either they are killed by fearful residents, or they injure residents which can be fatal for both involved. The WWF has implemented polar bear patrol squads who roam the areas surrounding communities in order to prevent bears from entering populated areas. These patrol squads harmlessly redirect the wandering polar bears back to where they belong and way from danger. The WWF, alongside many other organizations and governments are also attempting to pinpoint the most harmful threats the polar bear population in attempts to minimize those threats. Some threats include water pollution and over hunting, in which these organizations have placed strict restrictions on harmful garbage dumping and hunting polar bears for sport. They have also launched environmental campaigns where Arctic Ocean clean ups are done to reduce the amounts of harmful pollutants in the surrounding waters. While there may not be a lot that can be immediately done to stop the ice caps from melting, conservationists are doing everything in their power to aid this hurting species.

WORKOUT TIP OF THE WEEK

At Home Neck Workouts

As discussed in the previous Marsupial Monday, the neck contains very important muscle groups which can make or break your fitness journey, yet it is one of the most overlooked and least worked area of the body. This week, we will provide you with a variety of very simple yet effective workouts that you can do anywhere and at anytime to strengthen your neck and improve your posture.

Workout One: Chin Tuck

This exercise in arguably the most effective exercise to improve your posture and combat neck pain. It aims at strengthening the front and back of your neck at the same time while stretching the muscles to allow for new muscle to form. It is simple and convenient for athletes of all type, pros to beginners.

  • Start off by standing with your back and neck straight and your arms at your sides. Your eyes should be facing forward.

  • Now gently lower the chin, so that you feel the stretch at the back of your neck. Stay in this position for 3 to 5 seconds and then raise your chin to the starting position.

  • Do this at least 10 times

As easy as that! You can do this exercise anytime, and it is suggested to perform it a few times throughout the day to gain the most benefit.

Workout Two: Rotational Resistance

This exercise is another easy one that can be performed anywhere and at anytime throughout your day. It promotes the flexibility in your neck while touching upon every muscle in the neck at the same time.

  • Start off by placing one hand at the side of your head.

  • Now, try to rotate your head to the side towards your shoulder.

  • Using the hand at the side of your face, add resistance to you head as you try to rotate toward it

  • Once you feel a comfortable amount of resistance, hold this position for about 10 seconds

  • Gently return your head to the starting position and repeat the motion to the opposite side

  • Do this at least 5 time to each side

Workout Three: Side Stretch

This exercise is most beneficial in adding flexibility and providing a good stretch for your neck. As the name implies, the side stretch involves you stretching your neck to both side. This exercise also loosens your shoulders and upper back as well as your neck.

  • Stand upright, and tilt your head to the left slowly, as if you are trying to touch your shoulder with your ear.

  • Hold the position for 5 seconds and then return to the normal position. You should feel the side away from your tilt stretching.

  • Repeat this motion to the opposite side

  • Do this 10 times to both sides

As revealed in the last Marsupial Monday post, the neck a crucial area of your body and is used in most, if not every, upper body activity you perform. Having a strong neck not only protects you from concussions, but also improves your posture and increases the ability of your upper body as a whole to grow stronger. These are just a few simple exercises that can be done at home, in the gym, even in the office, but they provide your neck with the ability to grow more flexible and strong. We will leave you with this, whatever you do, don’t neglect your neck. It needs to be worked and stretched just as much as any muscle group in the body, and it’s actually so much easier to do it than most people think!

Thank you for joining us for another Marsupial Monday! We hope you have a happity hoppity start to your week!

To learn more about Marsupial Athletics visit our webpage at: marsupialathletics.com

 

Cheers,

Ethan Page

President

Marsupial Athletics

Marsupial Monday - Lowland Streaked Tenrec and Desert Rain Frog

G'Day Mate!

Thank you for joining us for another Marsupial Monday! We really hope you all enjoyed the Thanksgiving holiday and got some quality time with family, friends, and loved ones. This week we are taking a close look at an interesting creature who’s appearance resembles both a shrew and a hedgehog, a species of frog who uses its adorable “roar” to ward of enemies, and a suggestion to athletes of all kind to add a new exercise to their regular workout routines.

THIS WEEK'S PARTICULARLY PECULIAR CREATURE - THE LOWLAND STREAKED TENREC

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  • Only found in the forests and grasslands of Madagascar

  • Grow up to 19 cm long

  • Weigh less than half of a pound

  • Insectivore - Eats insect like earthworms and other soft invertebrates

  • Known for their black and yellow fur and quills

  • Using their long, slender snouts, they can reach into tight spaces while searching for food

  • Live with up to 20 other tenrecs in the same burrow

  • Can regulate their body temperature with their surroundings allowing them to remain active even when it is cold

  • Still must hibernate during the coldest winter months

  • Mate between the months of September and December

  • Females give birth to litters of up to 6 youth

  • Communicate with each other by vibrating specialized quills on their backs creating a low pitched buzz

  • When threatened, they raise the spines on their necks and backs and violently buck their heads in attempts to prick their predators

  • Fall victim to deforestation and unnatural human interactions

CONSERVATION CORNER - THE DESERT RAIN FROG

Fun Facts:

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  • Found in Namibia and South Africa

  • Grows up to 2.5 inches

  • Spends most of the day buried in burrows beneath the sand to avoid the desert heat

  • Nocturnal - Only active during the day

  • Wards off predators with a high pitched roar the resembles more of a squeak

  • While their “roar” is rather ineffective at scaring off enemies, they are masters of camouflage

  • Have sticky skin which allows sand to stick to them, helping them to blend in with their environment

  • Lay eggs just like most other frog species, though when hatched, the youth skip the tadpole phase due to the lack of water

Threats:

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  • Newly endangered

  • Inhabit a range of only 2,000 square kilometer which does not allow much space for the population to reproduce or spread

  • Very little is known about this species

  • Habitat loss caused by construction and mining projects

  • Expansion of human settlement into their known habitats

What is being done?

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Since the desert rain frog is a relatively new species to the list of endangered animals, there have not been very many recent conservation efforts aimed toward them. They are a rather difficult creature to observe in nature leading to a lack in research and knowledge making it difficult for conservationists to nail down a direct aid for them. One of the few organizations to focus some attention toward this species of endangered frog goes by the name of the International Union for Conservation of Nature (IUCN). While still in the early stages, this organization along with a limited number of others are looking into establishing protected areas for the desert rain frog population to live and repopulate safely. They believe there are other ways to assist this frog species, but due to the lack of knowledge about them, more research and observations are being conducted to learn more. One potential action that needs further information before implementation is whether or not the desert rain frog is capable of inhabiting regenerated lands that were negatively impacted by mining. If this were the case, then there is potential for organizations to relocate the species to these zones where it is unlikely they will be disturbed for the same purposes in the future, but many factors make this option seem unlikely. Luckily, being so new to the endangered list, the desert rain frog is not in immediate danger, but if their population numbers continue on the downward slope they are on now, the future of the species looks bleak. As more and more research is conducted and more knowledge about the desert rain frog is uncovered, conservationists hope to have an easier time helping them to survive and repopulate.

WORKOUT TIP OF THE WEEK

Importance of Training the Neck

The neck: while one of the body's most vulnerable areas, the neck and its muscle groups are also some of the most over looked areas during the average workout. Many athletes are unaware of the importance of training the muscles in the neck and increasing its mobility. Well, here are multiple reasons why anyone and everyone should consider adding some next exercises and stretches into their next training session.

Contact Sports

Any athlete who participates in a sport where direct contact is common such as football, hockey, lacrosse, etc., knows about the danger of concussions and the damage they can cause. And in many sports where taking body to body hits, a blow to the head is not only common, but even likely to happen eventually. A strong neck diminishes the severity of concussions as it minimizes the amount of brain rattling after hits. The main cause of concussions result from either a direct blow to the head or whiplash which is when the head is thrown in one direction and stopped by a outside force causing the brain to knock into the skull. But with a strengthened neck, the force of the blow can be lessened as the neck can handle more force, potentially reducing the severity of the concussion or the likelihood of one occurring altogether.

Increases Upper Body Potential

By having stronger and more flexible muscles in the neck, the potential for strength gain in the rest of the upper body is increased as well. When the neck extensors are strengthened, the upper extremities get stronger alongside them. By having stronger and more mobile muscles in the neck, this allows the muscles groups below it to better align correctly which promotes strength building in other areas than just the neck. With correctly aligned muscles from the hips up to the neck, the body does not need to expend energy in compensating for misaligned muscles, so that energy can be more efficiently used in building muscle instead.

Better Posture, Better Performance

The use of computers and smart devices by the majority of the population today has posed many threats to the average posture. Because many of us spend hours a day with our heads crooked downward toward a screen, there may be a possibility for displacement of cervical alignment in the neck and spine. One study even proposes that for every 0.5 cm of forward neck displacement, the neck ages prematurely by 5 years. This is a problem that many people, not just athletes may face daily. Neck training can readily remedy the situation, however. By performing neck exercises and stretches regularly, you are able to not only strengthen the muscles in the neck, but also realign your body and improve your posture as your neck is now better able to stabilize your head in a more correct position without straining other part of the body.

These are only a few various reason why the neck is a crucial area for athletes and non athletes alike to focus on. Exercising this muscle group can effectively decrease the risk of head related injuries, increase and promote strength building processes in other portions of the body, and correct poor postures leading to a potentially better and healthier life.

This week's main focus was primarily on the importance of neck strength and flexibility, but come back next week for a list of a few simple yet effective neck exercises that require no fancy equipment that you can and should implement into your training regimen!

Thank you for joining us for another Marsupial Monday! We hope you have a happity hoppity start to your week!

To learn more about Marsupial Athletics visit our webpage at: marsupialathletics.com

 

Cheers,

Ethan Page

President

Marsupial Athletics

Marsupial Monday - Paku Fish and Blobfish

G'Day Mate!

Thank you for joining us for another awesome Marsupial Monday! This week we are focusing on two different types of fish. One is a peculiar species with human-like teeth, and the other was deemed “the world’s ugliest fish.” We are also giving you some important information and tips for those of you who are thinking about adding a pre-workout supplement to your training routine.

THIS WEEK'S PARTICULARLY PECULIAR CREATURE - THE PAKU FISH

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  • Found in the waters of North and South America

  • Were only recently introduced to North America as aquarium releases or as overgrown pet releases

  • Closely related to the piranha, though there are some big differences

  • They grow much larger than piranhas, reaching up to 3 feet

  • Only has one row of lower teeth

  • Teeth resemble human teeth which are used for crushing rather than tearing or slicing

  • Omnivores - Eat mostly plants, algae, fruits, nuts, and small fish

  • Commonly sold as pets in North America and require fish tanks of at least 500 gallons

  • Cannot survive in cold water temperatures

  • Have become invasive in North America, putting other species and ecosystems at risk

CONSERVATION CORNER - THE BLOB FISH

Fun Facts:

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  • Found in the waters of Australia and New Zealand

  • Live at depths of over 3,000 feet

  • Grow up to 12 inches long

  • Weigh up to 20 pounds

  • Their bodies are less dense than water allowing them to float effortlessly

  • Females lay up to 1,000 eggs

  • Do not have bones or teeth

  • Do not actively hunt, they just float with along with currents and hope food lands in the opened mouths

  • Cannot defend themselves, but they taste so badly that predators avoid them altogether

Threats:

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  • Close to extinction

  • Only about 400 left in the wild

  • Not a lot is known about them at all

  • Often killed accidentally as bycatch

  • Pollution

  • Get caught in strong currents and cannot escape

What is being done?

Though the blob fish is a very unsightly animal, being deemed “the world’s ugliest fish” in 2013, this species population is important to the ocean’s ecosystem that they inhabit. The blob fish is crucial to controlling the population sizes of animals like the sea urchins and shellfish as these make up the primary diet of the blob fish. One organization named the Ugly Animal Preservation Society has stepped in on behalf of this unattractive yet intriguing creature. See that the only real threat to the blob fish is human interaction, the UAPS started their efforts there. By advocating for safer and less harmful fishing practices along with the elimination of commonly used bottom-trawling nets, the UAPS hopes to decrease the amounts of blob fish that are killed as unnecessary bycatch. They have also spent a lot of their time and money on developing safe ways to capture and relocate a select population of blob fish to artificial habitats where they can be better analyzed and possibly bred. Though not the prettiest, the blob fish is important to our oceans and efforts are in place to ensure we don’t lose the species forever.

WORKOUT TIP OF THE WEEK

Choosing the correct pre-workout

Pre-workout is a common workout supplement used by athletes of many types: body builders, runners, and even football or basketball players alike. Using such supplements in addition to workouts helps athletes to gain that extra edge over the competition, making gains and getting better each time. But with hundreds and hundreds of different companies all sporting their own pre-workout supplement and each one claiming to be better than the last, how do you know which one is right for you? Well first off, there are a number of questions you need to ask yourself before making a decision:

  1. What will you be using pre-workout for?

  2. Why do you want to add pre-workout to your routine?

  3. What is your tolerance to stimulants?

Asking yourself these questions can help you narrow your vision on types of pre-workout and aid in making the correct decision. Understanding that there are two types of pre-workout supplements with very different goals also will help. The first type we will discuss is the Stimulant-Based Pre-workout and the second type is Muscle-Building Pre-workout.

Stimulant-Based Pre-workout:

These are the more popular and more common pre-workout supplement used by the most people. These are the kind of pre-workouts that typically give you a euphoric-like feeling when they are kicking in and have you amped up during your workout. This is ideal for when your workout is so tough that it drains your energy, such as when you are doing olympic lifts like deadlifts, squats, hang cleans, etc. Some describe feeling a sort of tingling sensation shortly after taking this kind of pre-workout, and this sensation may be uncomfortable to some people depending on their stimulant tolerance. Stimulant-based pre-workout is also the most effective of the two at cutting body fat as they will help your body into a thermogenic state, causing you to burn more calories and sweat more. It is important to remember to keep pumping your body with amino acids and like nutrients throughout your workout while taking this type of supplement so that you decrease the burning of muscle and focus on the fats in your body. These nutrients are commonly found in sports drinks like Gatorade and Powerade.

Now, just because this may be the most popular of the two types of per-workout in most athletes, don’t let that be the only reason for choosing it, consider both types and what you hope to get from the supplement and your workout.

Muscle-Building Pre-workout:

Muscle Building Pre-Workouts are very under-rated, simply because they don’t typically provide you with an insane amount of energy. They will give you energy, but they give you much more in areas that make a difference. These types of pre-workouts provide you with large doses of ingredients that play an important role in muscle building and muscle recovery such as creatine, amino acids, and fast acting carbohydrates. When it comes to building mass, energy is not the most important component of your pre-workout. You are going to want to be able boost your strength so you maximize your lifts, have a good source of fuel so that your muscles don’t burn out, as well as have a good “pump” and recovery for your muscles so that you can push them to complete muscle failure.

If your goal is to gain mass and muscle density, then muscle-building pre-workout types are more catered to you. These do not typically come with the tingling sensation, but may amke your skin feel tighter than normal (this is known as “a pump”) as it fills your muscles with high amounts of required nutrients for muscle growth.

Both types of pre-workouts provide their own sets of benefits and help your body grow and evolve in different ways. If you have never used pre-workout supplements before, but are interested in adding them to your regular workout routine, take this information into consideration as you decide which kind is right for you. Once you understand the two types and know what you are looking to gain by the supplement, the final decision comes down to your personal preference on brand. There are so many flavors to choose from provided from a seemingly infinite pool of companies, this part may take some trial and error on your part until you find you favorite. Always be sure to take a look at the ingredients and ask for expert help if you are making a purchase in stores.

Good luck to all pre-workout veterans and newcomers alike as you find what works best for you! Enjoy the benefits that workout supplements can provide you as you take your workouts to the next level!

Thank you for joining us for another Marsupial Monday! We hope you have a happity hoppity start to your week!

To learn more about Marsupial Athletics visit our webpage at: marsupialathletics.com

Marsupial Monday - Gargoyle Gecko and Red Wolf

G'Day Mate!

Thank you for joining us for another awesome Marsupial Monday! We hope every had a spooky Halloween last week! We are happy to be back for another week of Marsupial Monday! This week we are taking about a stone-like gecko, one of the most endangered dog species in the world, and a work out tip that will help you stay on the top of your game even when injured.

THIS WEEK'S PARTICULARLY PECULIAR CREATURE - THE GARGOYLE GECKO

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  • Found in the Southern Regions of New Caledonia

  • Live in dense, humid forests

  • Spend all of their time near or on the forest floors under logs and dead leaves

  • Primarily nocturnal - hunting mostly at night

  • Communicate with barks, growls, and squeaks

  • Grow up to 9 inches long

  • Weigh up to 70 grams

  • Have various patterns on their backs from stripes to spots

  • Colors can vary from red, orange, yellow, brown, white, and grey

  • Can make great pets and are easily trained to be handled

  • Can be bred in captivity for specific colors and patterns

  • Their tails and toes can regenerate if damaged or lost

  • First gargoyle gecko was discovered in 1869

  • Omnivores - eating other geckos, lizards, insects and rodents as well as fruits and nectar

CONSERVATION CORNER - THE RED FOX

Fun Facts:

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  • Rarest wold species in the world

  • Grow up to 5.5 feet long and 26 inches tall

  • Weigh up to 80 pounds

  • Lives up to 7 years in the wild but can live 15 years in captivity

  • Eats small mammals like rabbits, rodents, and deer

  • Found in the southeastern U.S. from Pennsylvania to Texas

  • Can have up to 8 pups per litter

Threats:

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  • Critically endangered

  • Nearly went extinct in the 20th century

  • Only 14 individuals lived in 1973

  • Heavily affected by illegal hunting

  • Loss of habitat

  • Urbanization and expansion

What is being done:

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In 1973, the remaining 14 red wolves in the U.S. were captured by the U.S. Fish and Wildlife Service as a part of an ambitious captive-breeding program. This program turned out as a great success, raising the critically low population size from 14 to 200 in just 4 decades. This wolf species was the first animal ever to be successfully reintroduced into the wild after being declared extinct in nature. Though program seems promising, the red wolf is still listed as critically endangered and numbers are still low and slow to rise. The reason lie in over hunting and other human interactions. However, it is good to know that this species has the ability to recover with the help of captive-breeding efforts.

WORKOUT TIP OF THE WEEK

Working Out With Injuries

Anyone who is constantly on the move whether it be playing sports, running races, or riding bikes, it is hard to say every injury can be avoided. And anyone who has had an injury, serious or minor, can attest that they can put quite a hindrance on training and participating in the activity they love. These are just a few tips and trick to help you stay on top of your training and to not fall too far backwards even when injured.

Know Your Limits

For those who love the sports they play, it can be very difficult to simply sit back and relax while injured. It is very common for athletes to let their pride take over as they try to tough it out through the pain. This is not always a bad thing, but it can be devastating to future progress if not done correctly. For athletes who can’t take a day off, this tip is for you. KNOW YOUR LIMITS! If you are going to tough it out and work through the pain, it is crucial to be able to put your pride aside and know when to rest. Over exerting injuries can lead to much more damage in the long run compared to the little progress that may come from painful training exercises. I’m not saying you can’t workout on an injury, but don’t be too prideful to admit when you should stop.

RICE

This is one of the most common and well known and recovery techniques in existence. Anyone who has ever had an injury of any sort has probably heard time and time again, “don’t forget RICE!” But for those of you who are not aware of RICE, it is an acronym, meaning Rest, Ice, Compression, and Elevation, in that order. This technique has been proven to reduce swelling, pain, and sometimes even more serious types of damage. If you are an athlete who likes to work through minor injuries, take the time every day, before and after your workouts to RICE. Please keep in mind however, this is not a cure for injuries and some cannot be helped by this method. If the pain you are enduring is serious and not helped by this, we, as well as experts suggest you visit your doctor to have a professional look at what may be the cause.

Proper Form

This may be one of the most important tips for you to follow if you plan to conduct workouts through injuries. Depending on the types of injury, you may have close to full motion with slight discomfort in some situations. With these injuries, it is crucial that you perform any and every exercise with the correct form. If you are lift weights, running, biking, or swimming, if the pain is too much for you to perform your regular movements then you should reconsider the activity. This is important due to the fact that while injuries heal, they need to heal in the correct shape and way they were before the injury occurred. By exerting large amounts of stress on an injury, it is more likely that the injury will heal incorrectly, further damaging your future progression. If this means using less weight or running a shorter distance than usual, then so be it. Your body and your success will thank you later.

Thank you for joining us for another Marsupial Monday! We hope you have a happity hoppity start to your week!

To learn more about Marsupial Athletics visit our webpage at: marsupialathletics.com

Marsupial Monday - Goliath Birdeater Tarantula and Black Rat Snake

G'Day Mate!

Thank you for joining us for another awesome Marsupial Monday! This week we are taking a close look at one of the biggest creepy crawlies in the world, a critically endangered species of black snake, and a tip to all of those runners looking to take distance running to the next level!

THIS WEEK'S PARTICULARLY PECULIAR CREATURE - THE GOLIATH BIRDEATER TARANTULA

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  • The world’s largest specie of spider

  • The world’s heaviest spider

  • Their legs alone can grow up to 30 centimeters long

  • They can weigh up to 175 grams

  • Found in the Amazon rain forests of South America

  • They are excellent climbers, though the spend most of their time on the ground

  • They dig their homes in burrows deep under the ground

  • They range in coloration from dark to light browns

  • Mainly eat insects and invertebrates like worms, but occasionally feast on small mammals like rats, mice, and chipmunks

  • They have very poor eyesight and prefer to move and hunt only at night

  • The hairs one their bodies are very sensitive and can detect movements and vibrations in the ground

  • They are venomous, using this venom in their 2 centimeter long fangs to paralyze their prey

  • Their venom is mostly harmless to humans, and is comparable to a wasp sting

  • Female Goliath tarantulas can live up to 20 years, while males only usually live to about 6 years

  • They can lay anywhere between 50-150 eggs at a time

CONSERVATION CORNER - THE BLACK RAT SNAKE

Fun Facts

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  • Nonvenomous

  • Kill their prey by means of constriction

  • Can be found throughout eastern North America and southern Canada

  • Mainly prey on rodents such as rats, mice, and squirrels

  • One of the only snake species to be all black

  • Can grow up to about 6 feet long

  • Can live up to 30 years

  • Highly adaptable, being able to live in a wide variety of environments

Threats

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  • Critically endangered

  • Habitat loss due to agricultural expansion

  • Habitat loss due to urbanization

  • Hunted, trapped, and killed by humans

  • Preyed upon by mink, hawks, coyotes, and raccoons

What is being done?

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A few conservation organizations have taken action in order to protect and save the black rat snake’s population. Recovery teams have been implemented in Canada with one goal in mind: to assist the black rat snake in rebuilding its numbers back to a self maintaining population size. Their main objectives are to maintain the currently existing population of this snake species, to prevent further unnecessary losses, and to reconnect isolated black rat snake populations with others to create a stronger number for reproduction.

The biggest difficulty the wildlife conservationists face when dealing with the black rat snake is the fact that this species is so adaptable and able to live in many different habitats. There is no effective way to create safe zones for these snakes because of this. And since a common habitat fro the black rat snake lies in farmlands and residential areas, it is impossible to enforce and regulate no kill laws. While the black rat snake is not a specific target for hunters or poachers, it is people’s inept fear of snakes that threatens them the most. Farmers and residents of communities where these snakes may live place traps in order to keep them away from their crops and homes. The black rat snake recovery team’s main way of achieving its goals is to study the biology and living requirements for this species of snake in hopes of capturing and relocating the population to safer habitats out of mankind’s reach. They also allocate much of their funds toward educating and raising awareness that the black rat snake is harmless to humans and also of the grave situation these snakes are in due to humans alone.

WORKOUT TIP OF THE WEEK

Training for an Ultra Marathon

This weeks tip goes out to all of you runners out there who enjoy the thrill of running absurdly long distances and are just getting bored with running the traditional marathons. If you’re one of those people, I will reveal to you the next step in distance running competitions. This father of all race categories is known as the ultra or ultra marathons. Now I’m sure many of you are aware of what an ultra is, but for those of you who are not, ultra marathons are races that take the common 26 mile marathon, and double it or more! That’s right, common ultra marathons consist of 50 mile runs or even 100 mile runs. Sound interesting to you? Well here are just a few tips you can use to prepare yourself to take on this behemoth of a race and accomplish what many others cannot.

Get educated, Get familiar

First and foremost when preparing for an ultra race, before you even start your training, it is imperative that you know what you are getting into. Educate yourself on factors such as terrain and the conditions of that terrain. Will your ultra take place on trails or asphalt? Will the terrain be full of uneven ground or will it be primarily flat? Once you know what kind of terrain you will be dealing with, go out in your surrounding community and find a place that is most similar to what you will encounter on race day and use it throughout your training.

Be humble, Take breaks

The most important factor to consider in any training routine for any race is your own personal health and well being. If you have never run an ultra marathon, you will notice early on that this event is much different from a marathon. Most commonly, you will running at least 2 times the distance of a full marathon. So don’t let your pride overshadow your body’s limits, especially during your training period. It is common and highly suggested especially for first time runners to stop and take walk breaks periodically throughout the run, this will allow your body to slowly adjust to this new distance you are running. Taking this short walk break is a safe way to keep moving forward while not pushing your body past its limits. After all, it would be a shame for you to incur an injury of any kind while you are 30+ miles away from your starting point.

Understand that your pacing may need an adjustment

For those of you who have participated in marathons or half marathon races before, I am sure you are well aware of your mile pace and what you should strive for per mile. But remember, while running an ultra, odds are you will be running the equivalent of at least 2 times that of a marathon, all without a break mind you. The is no shame is slowing your pace per mile in order to keep your body fresh and moving throughout the entirety of the race. Use your training period to find this new pace and adjust it accordingly until you find a pace that fits you as a runner. Keep in mind that when it comes to a 50+ mile race, pacing errors no longer penalizes just your finish time, but potentially your ability to finish at all.

Ultra marathons are not for everyone, you need strength both mentally and physically. You need determination and will, and you need to be prepared for the long run ahead. If you have never run an ultra marathon, but have possibly considered giving it a try, do not let the distance intimidate you. Just take your training seriously and when race day approaches, be as prepared as possible. Best of luck to you all and we hope you enjoy the thrill of the run!

Thank you for joining us for another Marsupial Monday! We hope you have a happity hoppity start to your week!

To learn more about Marsupial Athletics visit our webpage at: marsupialathletics.com

Marsupial Monday - The Jerboa and the Kemp's Ridley Sea Turtle

G'Day Mate!

Thank you for joining us for another awesome Marsupial Monday! This week we are looking at an animal straight out of Frankenstein’s lab, one that has features of many other’s all stitched into one, one of the world’s most endangered species of sea turtles, and a simple tip to help you get the most out of your workouts and stay on top of your fitness goals.

THIS WEEK'S PARTICULARLY PECULIAR CREATURE - THE JERBOA

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  • Found in Asia and Africa

  • Grows up to 6 inches long

  • Weighs up to 3 ounces

  • Has keen senses of smell and hearing

  • Have adapted to see well in the dark

  • Lives in arid sandy desert - Where it is very hot in the day, and very cold at night

  • Eats plants, seeds, and insects

  • Uses these foods as their main sources of water

  • Nocturnal - they only move and look for food at night

  • Can move up to 16 miles per hour at full speed

  • Very strong hind legs allow them to launch their light bodies

  • Mostly solitary animals, they live mostly alone in their burrows except to mate

  • Use their teeth, noses, and sharp claws to burrow 5-8 feet underground

  • They seal their burrows with leaves and soil in order to hide from predators and to protect themselves from the rigid cold of the nights

  • Preyed upon by owls, snakes, foxes, jackals, and cats

  • Breed 2-3 times per year

  • Gives birth to litters of up to 6 youth at a time

  • Live up to 6 years old - twice the age of common rats

CONSERVATION CORNER - THE KEMP’S RIDLEY SEA TURTLE

Fun Facts:

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  • Found along the Gulf of Mexico all the way to Nova Scotia

  • One of the world’s smallest species of sea turtle

  • Grows up to 2 feet long

  • Weighs up to 100 pounds

  • Eat crabs, small fish, and jellyfish as well as the occasional seaweed

  • Can live up to 50 years

Threats:

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  • Critically endangered

  • World’s most endangered sea turtle

  • Over harvesting of their eggs

  • Loss of habitat

  • Pollution

  • Accidental entrapment by major fisheries

What is being done?

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Sea turtles of all kinds have become the center of attention when talking about endangered oceanic species over the past decade. Thousands of companies, organizations, and wildlife conservatives worldwide have taken a stance to protect sea turtles such as the Kemp’s ridley. One organization worth noting is the Convention on International Trade of Endangered Species (CITIES) because of their actions. CITIES has begun to aim their protection efforts not only on the turtles themselves, but more specifically on their eggs. Sea turtles lay hundreds of eggs per year, but due to human harvesting and being preyed upon by predators, many of these eggs never get the chance to hatch let alone live to reproduce themselves. They’ve done this by implementing no swim zones, no fishing zones, and also by placing protective yet harmless nets around and over breeding areas to ward off predators. Many major fisheries have also begun using “turtle excluder” devices while fishing in order to decrease the amounts of sea turtles becoming victims of bycatch.

WORKOUT TIP OF THE WEEK

Consistency is Key:

Regardless of your fitness goals whether they be to get stronger, faster, or better at any given activity or sport, there is one thing that is true for all people. That one thing is to start a routine, and remain consistent in your training. The old saying goes “do any task for 10,000 hours and you will become a master at it.” Now I’m not saying to forget everything you are doing with you life and dedicate yourself solely to one task in order to accomplish your goal. But more so that if you want to achieve anything and be the best at it that you can be, it will not happen over night. What I’m saying is that if you want to get better at something, by simply training or practicing once a week, you will be in for a very long and disappointing journey. By remaining consistent in your training, by practicing for at least an hour a day, your body and mind will grow, allowing you to push past your limits and move closer and closer to what you wish to accomplish. I mean come on, I think it is safe to say that a very high majority of people have at least one hour of down time on any given day. So be consistent and steady in chasing your goals and you will see consistent and steady growth.

Thank you for joining us for another Marsupial Monday! We hope you have a happity hoppity start to your week!

To learn more about Marsupial Athletics visit our webpage at: marsupialathletics.com

Marsupial Monday - Kitti's Hog-Nosed Bat and Blue Fin Tuna

G'Day Mate!

Thank you for joining us for another awesome Marsupial Monday! Since we are approaching Halloween in just a few weeks, we will be taking a look at some spooky animals for the next few posts. Starting off we are look at the world’s smallest species of bat, the most expensive fish in the world, and an exercise that we suggest everyone should add to their weekly routine!

THIS WEEK'S PARTICULARLY PECULIAR CREATURE - THE KITTI’S HOG-NOSED BAT

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  • Smallest species of bat in the world

  • Despite their small size, they have very strong legs and sharp claws

  • Have extra webbing on hind legs which is used to control their movements while in flight

  • Use echolocation to navigate their surroundings

  • There are no fossil records of this species, which suggests it is a relatively new species of bat

  • Form and live in large colonies of up to 500 bats

  • Do not rely on body heat to keep warm while sleeping

  • Found in Burma and Thailand

  • Live in forests and limestone caves

  • Eat insects such as flies, mosquitoes, and spiders

  • Can use their tails to capture prey out of the air

  • Give birth to only one youth each year

  • Baby’s wings may take up to 4 months before their wings are developed enough to fly

  • Preyed upon by birds, snakes, squirrels, and cats

CONSERVATION CORNER - THE BLUE FIN TUNA

Fun Facts:

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  • One of the fastest fish in the world

  • Found in the northern Atlantic Ocean

  • Can grow to over 10 ft long

  • Weighs up to 1,400 pounds

  • Given the nickname “the fighter” because they are so hard to catch

  • Can dive down to the depths of over 1,000 feet

  • Migrates thousands of miles per year

Threats:

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  • Critically endangered

  • Over fished by recreation fishers and fisheries

  • Worth over $100,000 per fish

  • Slow maturation rates does not allow tuna to reproduce quick enough

  • 6th most endangered animal on earth, land or sea

What is being done?

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The International Commission for the Conservation of Atlantic Tunas (ICCAT) was set up in 1966 to manage the fishing of tuna and similar species in the entire Atlantic Ocean and to address other species taken in Atlantic tuna fisheries. But for 30 years, ICCAT has disregarded countless opportunities to sustainably manage Atlantic bluefin tuna stocks. A team from the Pew Environment Group traveled to Doha, Qatar in March 2010, seeking protections for bluefin tuna under the Convention on International Trade in Endangered Species of Wild Fauna and Flora (CITES) treaty. The CITES agreement has 175 countries as members and  regulates international trade in threatened and endangered species of animals and plants, and in species that may become threatened, by listing those species on one of three appendices. Even though so many countries and officials seem to be backing the sustainability of blue fin tuna, the fish markets demand for this fish is still as high as ever, and it appears the this population of fish may not be able to keep up with this demand for very much longer.

WORKOUT TIP OF THE WEEK

Importance of Swimming

Swimming is one of the most over looked exercises any athlete of any level can and should add to their workout routines. While it may be one of the more difficult workouts, especially for those who are not accustomed to applying themselves in the water, swimming provides a multitude of benefits for the entire body that no other workout can boast. Swimming is a great workout because you need to move your whole body against the resistance of the water. Swimming is a good all-round activity because it: keeps your heart rate up but takes some of the impact stress off your body. builds endurance, muscle strength and cardiovascular fitness. Not to mention, swimming is super beneficial to people who may be coming off of an injury but still wishes to keep their body in tip top shape. There is virtually no strain to the body’s joints or muscles seeing as there is no pushing or pulling, only water resistance. There are many places you can go to swim, gyms, neighborhood recreation centers, or even in your own backyard for those who are lucky enough to own a pool for themselves! If you are not already implementing this super workout in your fitness regimen, I highly suggest you give it a try!

Thank you for joining us for another Marsupial Monday! We hope you have a happity hoppity start to your week!

To learn more about Marsupial Athletics visit our webpage at: marsupialathletics.com

Marsupial Monday - Pygmy Marmoset and New Caledonian Owlet-Nightjar

G'Day Mate!

Thank you for joining us for another awesome Marsupial Monday! We are taking a look at yet another pygmy animal this week, they’re so cute I just can’t help myself! We will also talk about the rarest and most elusive bird species in the world who’s name is quite a mouthful as well as a tip specifically made for you cross-country runner out there.

THIS WEEK'S PARTICULARLY PECULIAR CREATURE - THE PYGMY MARMOSET

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- Pygmy marmosets can be found in the tropical rain forests of Peru, Brazil, Columbia, and Ecuador

- They spend a large majority of their lives high up in the trees to avoid predators

- They are the smallest primate species in the world

- Pygmy marmosets grow to be about 6 inches long ad weigh up to 4 ounces at maturity

- Their heads are about the size of human thumb and can turn 180 degrees around

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- They can live for up to 12 years

- These are highly territorial creatures, although they are practically harmless to many other animals

- They are mainly preyed upon by vipers, tayras, and wild cats like jaguars, ocelots, and margay

- Pygmy marmosets are dinural by nature meaning they are active both at night and during the day

- they are omnivores with diets consisting mostly of fruits, nectar, leaves, and small invertebrates such as insects

- They can jump over 15 feet high

- They live in small groups called “troops” of 1 other pygmy marmosets

- They are also monogamous mean that they mate for life with just one partner

- Pygmy marmosets commonly have up to 2 litters every year consisting of 2 babies, very rarely any more or less than 2

CONSERVATION CORNER - THE NEW CALEDONIAN OWLET-NIGHTJAR

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Fun Facts:

- Rarest and most elusive bird species in the world

- Only found in the humid forests of New Caledonia

- Was first discovered in 1880 when one flew into a man’s house through his window

- Only 2 living New Caledonian owlet-nightjars have ever been seen by humans

- Considerably larger than the more common Australian owlet-nightjar

Threats:

- On the brink of extinction

- Anywhere between 1-50 left in the world

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- Ultimate prize for illegal game hunters

- Preyed upon by non native species such as rats and cats

- Destruction of habitat taking place in New Caledonia

- Have not been seen living since 1998

What is being done?

Due to the rarity of this bird species and the unknown location of a protectable population, there is very little that conservationist can do at this time. Efforts continue, however, by bird watch programs to find these birds alive in nature, but there has been no success. New Caledonian governments have also implemented no logging and no hunting perimeters around the areas believed to be the homes of this birds. Thorough searches and land sweeps are done regularly in hopes of finding these birds as well. While no living individuals have been seen in over 20 years, dead specimens continue to be found meaning there are in fact more New Caledonian owlet-nightjars out there somewhere.

WORKOUT TIP OF THE WEEK

Take Advantage of Acceleration Opportunities:

The workout tip for this week is geared specifically toward all of you cross-country runners out there. It’s a tip that came directly from cross-country coach, Greg McMillan. McMillan led multiple teams to victory at the USATF Cross-Country Championships in his time as a coach. Now to the advice, anyone who runs cross-country or wishes to get into the sport is probably aware of the terrain and course types they might encounter; many twists and turns, uneven ground, and the occasional inclines and declines. Cross-country courses can be unpredictable at times, and it is common for runners to be affect, mentally and physically, by these conditions. Coach McMillan makes the suggestion to go at these terrain changes with the mindset of using them to your advantage rather than allowing them to hinder you. He says to use the turns and hills to propel you forward rather than slow you down.

As you approach sharp turns, think “quick feet.” Allow your strides to shorten and your feet to speed up as take the curve. Then, propel yourself out of the corner and allow this momentum to carry you as you return to your original pace. Hills and inclines, on the other hand, can be quite tricky to deal with, especially for new or unseasoned runners. They can quickly drain your energy and add strain to your muscles. Many runners take to the hills with the strategy of pushing themselves until they reach the top, then relax as soon as they reach it to allow the downward angle to carry them down. However, Coach McMillan advises runners to not just run to the top of the hills, but over the hills as well. By doing so, runners can gain an extra amount of acceleration as they decline which can potentially shave seconds or more from their times.

These tips may seem simple and even self explanatory to some, but many runners make the mistake of overlooking these techniques as they run. As with anything new, these may take some time and practice to perfect and use effectively, but they are techniques used by some of the best runners in the world and can help anyone improve their running ability.

Thank you for joining us for another Marsupial Monday! We hope you have a happity hoppity start to your week!

To learn more about Marsupial Athletics visit our webpage at: marsupialathletics.com

Marsupial Mondays - Hummingbird and Pygmy Hippopotamus

G'Day Mate!

Thank you for joining us for another awesome Marsupial Monday! This week we delve into one of the world’s smallest species of birds, a miniature version of a giant creature, and a way for you to kick up your next workout session without using those clunky weight machines.

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THIS WEEK'S PARTICULARLY PECULIAR CREATURE - THE HUMMINGBIRD

  • Most species of the hummingbird are found in North and South America, but mainly in tropical areas

  • One of the smallest bird species in the world

  • They can grow up to 4 inches long, or be as small as 2 inches

  • Some hummingbird species can weigh less than 2 grams

  • They are the only bird species that can fly both backwards and upside down

  • There are more than 325 discovered hummingbird species across the globe

  • They can live anywhere between 3 to 10 years

  • Their wings beat at speeds of up to 5,400 times per minute

  • They breathe over 250 times per minutes

  • Hummingbird’s colors and vibrancy vary depending on factors such their exposure to light, moisture in the air, and their age

  • They contain the fewest number of feathers of any bird species with only around 1,500 feathers which makes them lightweight and able to fly at higher speeds

  • Their eggs are smaller than a jelly bean, making them the smallest eggs laid by any bird species

  • Some have been noted to fly fro more than 500 miles completely nonstop

  • Hummingbirds can fly at speeds of up to 33 miles per hours with diving speeds of over 50 miles per hour

  • They have no sense of smell, but very keen eyesight

  • Though small, hummingbirds are highly aggressive, attacking other birds and animals that come too close to their nests

CONSERVATION CORNER - THE PYGMY HIPPOPOTAMUS

Fun Facts:

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  • Found in the humid forests and swamps of West Africa

  • Weigh only one-fifth the amount of their cousins, the African hippo, coming in at just over 600 pounds on average

  • Grows up to just over 5.5 feet long

  • Have slim and slick leathery bodies to help them move quickly through the dense vegetation of their habitats

  • Have adapted to dwell and thrive primarily on land

  • Their eyes are located on the sides of their heads so they can better see their surrounding areas while moving through the trees and bushes

  • Herbivores - eating mostly grasses, fruits, and fallen leaves

Threats:

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  • Endangered

  • Only about 3,000 individual left in the world

  • Illegal hunting and poaching for their meat and pelts

  • Pollution

  • Habitat loss and deforestation

  • Preyed upon by leopards, crocodiles, and pythons

What is being done?

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The pygmy hippo is at severe risk and even nearing extinction if nothing is done to protect them. Various wildlife organizations in West Africa have attempted to implement safe zones and sanctuaries for this species where deforestation of the valuable and exotic wood of the African rain forests as well as illegal hunting practices are heavily forbidden and monitored. However, poachers and illegal timber cutting still occurs regardless of these strict rules and regulations. With the long gestation periods of the pygmy hippo being just over 8 months and the low yield of hippo calves per litter, the pygmy hippo’s population continues to decline. Some conservation organizations have even started relocating a number of these hippos into protected captivity in order to provide a safe environment for them to live and reproduce with little to on threats from hunters or predators. With the help of these efforts, wildlife conservationists hope to see a gradual incline in the population of pygmy hippos until eventually they are self sustaining once again.

WORKOUT TIP OF THE WEEK

Use Free Weights:

There is a common misconception that in order to become stronger or to reach one’s fitness goals, you have to hit the gym. With a plethora of fancy training machines accompanied by an intense environment, this has to be the best, if not the only way to get fit…. right? WRONG! While those shiny metal workout machines may be hard to avoid, in some case, they can be more harmful to you than helpful. Now, don’t get me wrong, I am not telling you to ditch your Planet Fitness subscription, and I’m not saying that those designated weights machines are totally evil, but perhaps I am suggesting that during your next workout session you should walk on by the machines and get your hands on free weight equipment. Equipment like dumbbells and barbells, or medicine balls and kettle bells, or you could even use that bag of sand or sac of potatoes you have laying around house! That’s right, you don’t even have to go to the gym in order to reap the benefits provided to you by using free weights in your workout routines.

You see, those machines you find at just about any commercial gym nowadays are build with specific and fixed paths for the weights to follow as you push or pull. Paths that, well, as the name “stationary machine” suggests, are stationary. Meaning that they were not designed to for your specific make up or body type. If you are too tall or too short, or if your arms or legs are not the exact same length as the other, it creates an imbalance in the motion which will not match up properly to your physiological make up. This imbalance will only increase the likelihood that you will end up with uneven muscles groups or even injuries if handled incorrectly. By picking up those free weights, however, granted that you are using a weight that is comfortable yet challenging for you, not only will your body have the freedom to push and pull the weight in a more natural motion, but you will also engage more muscles and build stronger stability and balance all at the same time.

Like I said, workout machines are not evil and if used correctly can have their own sets of benefits, but those benefits can’t compare to the ones you gain from using free weights. Don’t take my word for it, pick up those dumbbells and sacs of potatoes and find out for yourself how much better lifting unfixed object can be in the pursuit of your personal goals!

Thank you for joining us for another Marsupial Monday! We hope you have a happity hoppity start to your week!

To learn more about Marsupial Athletics visit our webpage at: marsupialathletics.com

 

Cheers,

Ethan Page

President

Marsupial Athletics

Marsupial Monday - Platypus and Markhor

G'Day Mate!

Thank you for joining us for another awesome Marsupial Monday! We hope everyone enjoyed their Labor day holiday last week! But now we are back at it with more crazy creatures and tips to enhance your fitness goals! This week we are taking a look at an animal that seems to be a mix of many other animals, a majestic beast in danger, and a tip to maximize your workouts and keep you honest to your goals and progress.

THIS WEEK'S PARTICULARLY PECULIAR CREATURE - THE PLATYPUS

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- Have no stomachs

- One of only two mammals to lay eggs

- Have a sixth sense due to their beaks - they can detect electrical fields as other animal move throughout the water. This is helpful in their hunting efforts

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- Males have venomous spikes on their hind legs that they use as protection against predators and other platypuses

- Have retractable webbing between front claws letting them swim in water yet run on land

- Don't have teeth

- Store fat in their tails which is used as a food reserves when hunting is slow

- Their tails can weigh as much as their whole body

- Grow up to 15 inches long

- Weigh up to 3 pounds

- Carnivores - eating mostly fish and water snakes

- Babies are nursed by the mother for about 3 - 4 months until the youth can swim on their own

CONSERVATION CORNER - THE MARKHOR

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Fun Facts:

- Have massive horns that can grow up to 5 feet in length

- "Markhor" meaning snake refers to the shape of their horns

- Found in western Asia

- Males are much larger than females, weighing up to 240 pounds

- Dinural - most active in the early mornings and late afternoons

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- National animal of Pakistan

Threats:

- Critically endangered

- 2,500 left in the world

- Deforestation

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- Poaching and uncontrolled hunting for their meat and horns

What is being done?

Conservation organizations have put forth efforts to recovering the markhor population over the past 5 years. Asian government has implemented protected areas such as the Dashtijum Strict Reserve which span for over 20,000ha and allows the markhor along with other species to roam freely without threats from poachers and deforestation efforts. In 2013, the markhor population size experienced a 20% increase in numbers which allowed the species to be re-classified to "threatened" rather than "endangered." Efforts continue to aid this majestic beast and spirits are high that the population of markhor worldwide will only continue in the upward direction. 

WORKOUT TIP OF THE WEEK

Log Your Workouts

If you are looking to maximize your workouts and get the most gain from your training, forget about the expensive supplements and diets, and start off by keeping a running log of your workouts and the progress you make along your fitness journey. By doing this, you can go into your workout with a clear plan to follow which will allow you to focus on your training as opposed to what you are going to do next. Also, by logging your workout, it will give you a better look at what you are accomplishing while working out. Keep track of how fast you run, how much you lift, or how long you train for. And by having these numbers in front of you, you will find inspiration to push yourself past the limits of your last training session. And as you keep progressing and pushing yourself harder each workout, you will something to celebrate as you literally see yourself getting better. What could feel better than comparing your mile time from month to month, seeing that you are shaving second after second? Logging your workout gives you a clear look at how far you have come, and also gives you a source of motivation to set higher goals. Give it shot and start watching yourself become a better you in your fitness quest! 

Thank you for joining us for another Marsupial Monday! We hope you have a happity hoppity start to your week!

To learn more about Marsupial Athletics visit our webpage at: marsupialathletics.com

 

Cheers,

Ethan Page

President

Marsupial Athletics

Marsupial Mondays - Mudskipper and Darwin's Fox

G'Day Mate!

Thank you for joining us for another awesome Marsupial Monday! Today we are going to talk about a creature who lives in the water but can walk on land, a fox who was named after the evolution man himself, the Darwin fox, and a workout tip that will make all of your workouts more fun and more efficient.

THIS WEEK'S PARTICULARLY PECULIAR CREATURE - THE MUDSKIPPER

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This peculiar creature is known as the mudskipper. It is a fish, but there's a catch; it can also walk on land. You see, the mudskipper has evolved over thousands, maybe even millions of years and we see that through their use of their pectoral fins which have grown strong and in the outward direction unlike most fish. These fins are strong enough that the mudskipper, as its name implies, can propel themselves out of the water and on to dry land, moving best on wet, slippery mud. They make their homes along swamps and mudflats in the Indo-Pacific, burrowing deep into the mud during low tides to hide from predators. While their swimming ability and their movement on land are both features worth noting on the mudskipper, they also have the ability to climb, which may surprise you seeing as they do not have hands or fingers. They have adapted to the point where they are capable of breathing both oxygen in the air, as well as in the water! 

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The mudskipper grows to be about 12 inches long and weighs about 3-4 pounds. They prey on mostly other fish and crustaceans that they find hiding in the mud in which they inhabit. They have a special ability with their eyes as well, which allows them to turn their eyes just about 360 degrees giving them full range of sight both in front and behind them. They have excellent eyesight, though they tend to see better while on land than while in the murky waters. They also contain small sacs directly under their eyes that they fill with water. This water is then excreted onto their eyes as they blink, keeping their eyes from drying out while they are out of the water. The mudskipper is a very interesting creature that has been around for a very long time, though there are still some things about this animal that is unknown as they are very hard to study while in captivity. While the mudskipper may not be the cutest or the cuddliest pet out there, they are worth noting as a very peculiar creature.

CONSERVATION CORNER - DARWIN'S FOX

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Fun Facts:

- Found in South America

- Normally seen in nature with dark gray fur

- Grow up to 21 inches long, and have 9 inch long tails

- Can live up to 7 years

- Carnivores: eating mainly reptiles birds, insects, and other mammals

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- Breed once a year in October, and have litters of up to 3 cubs

Threats:

- Critically Endangered

- Only found in Chile 

- Less than 1,00 left in the wild

- Habitat loss

- Preyed upon by larger domestic dogs

- Land being destroyed for construction projects

What is being done?

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This species of fox only 30 years ago had a flourishing population, but was met with many tribulations in habitat loss and being preyed upon by non-native species of large dogs. With less than 1,000 individual Darwin foxes in nature as of 2016, they have been on the critically endangered species list for many years. However due to efforts by conservation organizations and national parks near their habitats, in late 2016, their population saw a massive increase, moving them from the critically endangered list to the endangered list. While it is true that the species is still at risk, there has been a positive increase in numbers over the past few years which gives them a strong chance of recovery.

WORKOUT TIP OF THE WEEK

Partner training:

When it comes to working out, it takes a lot of personal motivation and responsibility to make sure training is done correctly and often. However, many studies have shown that there are great benefits in finding a good partner to train with. Benefits include greater amounts of accountability and motivation, more enjoyable workouts, and better results in the long run. This workout partner can be anyone, a good friend of yours, your spouse, your neighbor, or anyone who you believe to have similar goals and work ethic as yourself when it comes to fitness. Having a workout partner can really boost the amount of motivation you have to workout in the sense that you are no longer just in it for yourself, but there is also someone else counting on you to make it to the gym or to the track. Everyone has those days where they know they need to workout, but really don't feel like it, but the great thing about having a partner is that the both of you act as outside forms of motivation. Another benefit lies in how much you enjoy working out. Being at the gym with a partner really takes off the edge as you are doing your training. There may even be a small amount of friendly competition between you two, leading to more incentive to push yourself, plus, let's face it, who doesn't love a little bit of competition? Lastly, the results of training tend to be better and more noticeable when training with a partner. Having someone else there to cheer you on or to help you out when you load your bars a little heavy gives a lot of confidence in whatever it is you are doing. On top of that, there is no better feeling than celebrating your success with someone else rather than all alone. So next time you go running in the park or go lift at the gym, bring a friend and do it together. I can promise you that you will enjoy your workout much better than being alone! 

Thank you for joining us for another Marsupial Monday! We hope you have a happity hoppity start to your week!

To learn more about Marsupial Athletics visit our webpage at: marsupialathletics.com

 

Cheers,

Ethan Page

President

Marsupial Athletics

Marsupial Mondays - Cotton Deermouse and Northern Hairy-Nosed Wombat

G'Day Mate!

Thank you for joining us for another awesome Marsupial Monday! This week we are taking a look at one of the most abundant species of mice in Southeastern United States, one of the rarest and largest herbivorous mammals in the world, and a type of workout that you can create and accomplish anywhere that has many different kinds of benefits to you.

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THIS WEEK'S PARTICULARLY PECULIAR CREATURE - THE COTTON DEERMOUSE

Many people are not big fans of mice or any rodents for that matter. This species of rodent just so happens to be one of the most populous in the southeastern parts of the United States. The cotton deermouse is found in many different places such as Virginia, the Carolinas, Florida, and Texas. Yet despite their names, they are very rarely found in cotton fields. Instead, the cotton deermouse resides mainly hardwood forests near riverbeds and lakes where they can find easy to dig soil and rotten trees to make their homes. This species of mouse is nocturnal and sleep for most of the daytime while hiding out in their comfortable nests, out of sight of predators. Their main predators being birds of prey such as eagles, hawks, and herons which reside around river and lake fronts. The cotton deermouse is also a very avid climber as well as great swimmers and divers which are just more ways in which they avoid predators. They spend their nights scurrying through tall grasses in search for food, and being omnivores, they have a great variety of food to choose from. They eat just about anything they can find from insects and spiders, to nuts, seeds, and fruits. 

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This species of rodent is very small by nature, only growing up to 8 inches long with 4 inch long tails and weighing in at maturity at only a half of a pound! One of the reasons these mice are so high in numbers is due to their reproduction habits. Female cotton deermice reproduce several times per year yielding up to 7 offspring at a time. While youth deermice are born totally naked and blind, they reach full maturity in just 4 short weeks. At maturity, these mice go off into the wild and start the reproduction cycle all over again. The average life cycle for these small rodents is 5-6 months, however, they have been observed living for well over a year in some cases. The cotton deermouse may be small physically, but their overwhelming numbers make up for their size. This is a thriving animal population that seems to see no endangerment in sight, they have adapted to their habitats well and live their lives safely and happily. No to mention, they are adorable!

CONSERVATION CORNER - THE NORTHERN HAIRY-NOSED WOMBAT

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Fun Facts:

- One of the world's rarest mammals

- Largest known herbivorous mammal

- Found only in Queensland, Australia 

- Has large claws and strong arms for burrowing deep nests

- Distinguished by soft silver-grey to brown fur and rings around eyes

- Grows up to 3.5 feet long

- Weighs about 71 pounds

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- Marsupials; they carry their young in pouches on their front sides until the young can manage themselves

- Lowest water requirement of any mammal to minimize their need to leave their burrow

Threats:

Critically endangered

- Only 90 known individuals recorded to be alive

- Strong droughts have lowered their rate of production

- Have to compete with non native grazing livestock like cows and horses

- Pesticides have been used on grasslands to make room for farming

- Habitat alteration for farmland has torn up many burrows

What is being done?

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Many efforts have been put into place by a variety of conservation organizations in order to help this endangered species. In 1971, the Epping Forest National Park was established in Australia in attempts to protect the remaining population of the hairy-nosed wombat. This park removed all other non native cattle from its grounds in 1982 to reduce the competition for grass and shrubs the hairy-nosed wombat needs to survive. Other plans were put into place as well such as attempting to capture a number of the population and move them to another safety zone where the hope is the create a secondary population of the species. Up to this point, there has been success with this plan, however it is difficult to repopulate this animal species due to their infrequent reproduction cycle. The hairy-nosed wombat relies on rainfall as a cue to reproduce, yet there have been many recorded droughts taking place in Australia over the past 10 years meaning the wombats are not reproducing often enough to sustain healthy populations. On a positive note, in 1981 there were an estimated 20-40 living individuals, but as of 2010, the population rose to over 110 hairy-nosed wombats. This is still an alarmingly low number of living individuals, but this increase over just 30 years means the recovery efforts are having an effect. 

WORKOUT TIP OF THE WEEK

Circuit Training:

Circuit training is a type of workout in which you plan out 5+ workouts to put into your circuit and do one set or set an amount of time you will do each workout and accomplish them consecutively without stopping between workouts. After each circuit you can take a small rest, then repeat your circuit. The beauty in circuit training is that they can be done just about anywhere; at home, at the gym, on the track, anywhere. This kind of workout has many different benefits, from raising your heartbeat due to the fast paced nature of the workout, to increasing endurance and muscle strength upon completion of the circuit. Circuit workouts can be designed to target any muscle group or all of them if you wish. Today I will provide you with a very simple example of a circuit that requires no equipment and can be done anywhere at anytime! 

Circuit example:

Workout 1- Do 20 air squats

Workout 2- Do 25 jumping jacks

Workout 3- Do 20 cruntches

Workout 4- Do 15 push ups

Workout 5- Do a 30 second plant

Rest: Here is the time for you to catch your breath and take a drink of water. Do not rest for too long however. Take about a minute and then repeat your circuit 3-5 times.

After completing this circuit completely, it should not take you more than 20-30 minutes. But I can almost guarantee that you will feel a burn afterwards. 

Circuit workouts can, however, be made much more complex than this one. If you wish to try a circuit workout in the gym, pick 5+ workouts and complete them in the same fashion as I have set up the example. This type of workout can be utilized by any level of athlete, and can be modified to be as difficult or low strain as the user wishes. Have a plan for what you wish to improve in your workout and choose only exercises that focus on that aspect of your body. You will be surprised at the results you can attain from adding a day or two of circuit workouts to your training routine!

Thank you for joining us for another Marsupial Monday! We hope you have a happity hoppity start to your week!

To learn more about Marsupial Athletics visit our webpage at: marsupialathletics.com

 

Cheers,

Ethan Page

President

Marsupial Athletics

 

 

 

Marsupial Mondays - Sunda Colugo Flying Lemur and Giant Salamander

G'Day Mate!

Thank you for joining us for another awesome Marsupial Monday! Apologies for the later post this week. But do not fret! Here is your weekly addition to Marsupial Mondays! Today we take a look at an animal who glides high up in the trees, the world's largest amphibian, and a workout tip to make you feel better and perform better!

THIS WEEK'S PARTICULARLY PECULIAR CREATURE - THE SUNDA COLUGO

Have you ever wanted to fly? I think most people have at least thought about it before. Well this little creature known as the sunda colugo flying lemur also wants nothing more than to fly. Don't be tripped up by its name however, this animal is in fact not a lemur, and also cannot fly. Glide, however, is a totally different story. The sunda colugo is known best for its ability to glide through the air for distances of over 100 meters at a time! They found primarily in Southeast Asia inhabiting dense forests where they are able to spend a majority of their lives climbing tall trees and jumping from tree to tree. They grow up to be about 15 inches in length with tails measuring in at about 10 inches and they only weigh about 3 pounds! It is their lightweight along with thin flaps of skin that are revealed when they fully extend their arms and legs that allows them to glide almost as if they were flying. 

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These interesting little creatures are mostly nocturnal which helps them avoid predators. But their main defense is their gliding ability. If they ever feel threatened, they simply leap out of the tall trees and glide safely to a new tree out of harms way. As for their eating habits, they are herbivores meaning they do not eat meat. They search the forest canopies for flowers, leaves, shoots, and fruits. Many people in the past have attempted to capture these animals in attempts to keep them in captivity, however the sunda colugo is not an animal who does well in captivity as they do not survive for very long at all. While their name as the flying lemur may suggest they are airborne creatures, the sunda colugo is like most humans, only a dreamer to thought of inhabiting the skies. 

CONSERVATION CORNER - THE GIANT SALAMANDER

Fun Facts:

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- World's largest amphibian

- Grows up to 6 feet long

- Weighs about 60 pounds

- Lives in the rocky mountain lakes of China

- This species dates back to 170 million years ago

- Carnivores: eating insects, worms, frogs, and other amphibians

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Threats:

- Critically endangered

- Habitat loss

- Pollution

- Over-hunting for Chinese foods and medications

What is being done?

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Due to a lack of Chinese regulations of land expansion and hunting of species, the Chinese giant salamander has been put at risk of critical population loss. However, over recent years, construction has begun on the largest artificial breeding and protection base for the endangered giant salamander in China. Located in the Sanzhaolun Forest Park, $1.35 million project is intended to breed 60,000 giant salamanders annually when it is completed by the end of next year. This will give a much needed boost to the declining population of this salamander species. The number of wild giant salamanders has declined rapidly due to their value as a source of traditional Chinese medicine ingredients and as food, and due to poaching, loss of habitat and pollution therefore, they have been put on the list of the Convention on International Trade in Endangered Species, and it is under state protection in China. Many Chinese conservation organizations are also implementing educational programs to advocate for safe expansion as well as why this species in important and in dyer need of protection. 

WORKOUT TIP OF THE WEEK

Nutrition

In order to push your body to its limits and grow as an athlete, it is important to fuel your body with the correct types of foods. Knowing what to eat and when to eat it as well as having a schedule to follow along your training journey is one way to be the best you can be! Everyone is different however, so in order to create the best eating habits for yourself, you must take into account what you personally need as opposed to what the internet tells you. Factors such as your weight, your level of activity, and your bodies ability to put your calories to good use are all necessary things to consider. Your macro nutrients such as carbohydrates, proteins, and fats are something to work into your diet and they are where your body pulls the most energy which will keep you going and help you recover after a hard workout. Here are a couple of tips to take into consideration:

Eat small meals often: Instead of eating 3 large meals everyday, try eating 5 medium to small meals throughout the day. This will allow your body to use the calories you intake from your small meals rather than having leftover calories go to waste as they are not fully used for healthy energy.

Eat after you workout: To help your muscles recover and to replace their glycogen stores, eat a meal that contains both carbohydrates and protein within two hours of your exercise session if possible.

Hydrate, hydrate, hydrate: Don't forget to drink fluids. You need adequate fluids before, during and after exercise to help prevent dehydration. Drinking enough water helps to prevent your muscles from cramping, and also assists in keeping your body healthy and clean of toxins. Drinking water is one of the best ways to replace lost fluids through workouts, but sports drinks are also great options as they also contain electrolytes and other nutrients to help your body remain hydrated as well.

These are very simplified tips to consider while you think about nutrition and your workout regimen. As I stated earlier, everyone is different and everyone's body requires different amounts of food and nutrients. Do some self reflection as well as some research of your own while making up a diet to fit your needs. Fueling your body with the correct foods is the best way to stay healthy and strong which will reflect through your training.

Thank you for joining us for another Marsupial Monday! We hope you have a happity hoppity start to your week!

To learn more about Marsupial Athletics visit our webpage at: marsupialathletics.com

 

Cheers,

Ethan Page

President

Marsupial Athletics

 

Marsupial Mondays - Slow Loris and Wyoming Toad

G'Day Mate!

Thank you for joining us for another awesome Marsupial Monday! This week we are taking a look at a seemingly harmless, yet highly venomous creature, a species of toad that is extinct in the wild, and a simple tool that can provide many benefits to any athlete!

THIS WEEK'S PARTICULARLY PECULIAR CREATURE - THE SLOW LORIS

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Don't be fooled by the cute big eyes and cuddly appearance of this peculiar creature! This animal is known as the slow loris and they are actually quite dangerous if handled incorrectly. This species is in the same scientific group as primates despite its similarity to the lemur. The slow loris is a native creature to Southeast Asia and they are known for being quite aggressive. They spend most of their lives shrouded in the shadows of thick forests as they hang and maneuver through the dense trees and branches. If they are exposed to too much direct sunlight, their large eyes and sensitive skin can be greatly damaged and may even cause the poor creature to die. The slow loris is a nocturnal animal meaning they are most active at night, travelling long distances each night in their search for food such as fruits and various insects. Their hands and feet have adapted to their lifestyles, resembling pincers which allow them to latch on to branches and hang for extended periods of time, some have even been observed hanging for upwards of 10 hours at a time! 

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Like most creatures that appear as cute as the slow loris, being captured and sold into the pet trade around the world has posed many serious problems to the species. Although, it is illegal in a majority of countries to own, sell, or purchase a slow loris. And we said earlier, the slow loris may look like it could make a good pet, but due to their aggressive nature, they are actually very dangerous to handle. Not to mention they are highly venomous. They produce their potent venom by licking glands located on their upper forearms, and when this venom mixes with their saliva, it creates are highly effective venom that has been known to cause anaphylactic shock and in some cases even death in humans who are bitten. Some people have even resorted to grinding their teeth down to harmless nubs to avoid this danger, which is obviously highly inhumane and cruel. The slow loris is a very interesting animal, one that is very particular in how they live their lives, and it is their appearance that has contributed to their greatest threat, human beings. 

CONSERVATION CORNER - THE WYOMING TOAD

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Fun Facts:

- Discovered in 1946

- Found in Laramie, Wyoming populating various lakes and streams

- Most are notably a dark brown, gray, or green color with distinct marking on their underbellies

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- Grow up to be around 2 inches long

- Have very poor eyesight causing them to hunt only only at night

- Rely on the sounds and movements of their prey in order to hunt

- Eat mainly insects and small rodents

Threats:

- Totally extinct in nature

- Have very low reproductive rates which limits their ability to repopulate

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- Climate change has increased water temperatures, killing many Wyoming toads

- Pollution to water and habitats from pesticides and garbage dumping

- Less than 100 currently living in captivity

What is being done?

From the time the Wyoming toad was discovered in 1946 to the 1970s, they were an abundant species. In the 1970s, however, the toad population experienced a sharp decline in numbers putting them near the top of the list for most endangered species. It wasn't until the late 1980s until a conservation organization emerged by the name of The Wyoming Toad Recovery Group (TWTRG) in order to initiate recovery efforts for this species' population. They started their efforts by searching endless for new habitats to move the Wyoming toad species where they could live safely, but to no avail. In the 1990s, with less than 100 Wyoming toads remaining in the wild, TWTRG saw only one option to  avoid total extinction of this species. They began to gather as many toads as they could and put them into captivity with the best possible living conditions that they could provide. They raised over $1.6 million for this attempt of recovering this dying population. As of today there are well over 100 Wyoming toads in captivity, but there remains zero in the wild. More organizations have joined TWTRG's efforts, but the situation these toads are in is still bleak. 

WORKOUT TIP OF THE WEEK

Meditation:

More often than not, many athletes seem to have the misconception that the sport or activity they partake in relies solely on their athletic and physical abilities. While this is very common, it very wrong in reality. Yes, physical prowess plays a large role in the success of an athlete in their sport, but not many understand the power of having a sound mind along with a strong body. Many studies have been conducted by various sport psychologists which focus on the many benefits that simply meditating can provide to athletic performance. Benefits such as stress reduction, quicker recovery times, and improved sense of identity and mind are all proven positives that come from practicing consistent meditation. 

Meditation is a state of being relaxed and centered, clearing the mind and increasing your ability to remain calm and collected while under pressure, both physically and mentally. Don't get me wrong, physical training is great, and even crucial to becoming the best athlete as possible, however, too much physical training places great strain on the body, tearing muscle fibers as new muscles are formed. Research reveals that those who regularly meditate have stronger and more efficient immune systems, recover quicker from muscle strain, and remain healthier overall when compared to those who do not meditate. And on top of the physical benefits of meditation, it is also known to improve positive mindsets and self confidence allowing athletes to be less hard on themselves when they make mistakes that are bound to occur while being active in their sports. As you can see here, there are so many benefits to your body and mind that can come from simply taking a short amount of time each day to relax, breathe, and clear your head of negative thoughts. Give it a try and enjoy all of the potential benefits that have been proven to follow meditating. 

Thank you for joining us for another Marsupial Monday! We hope you have a happity hoppity start to your week!

To learn more about Marsupial Athletics visit our webpage at: marsupialathletics.com

 

Cheers,

Ethan Page

President

Marsupial Athletics

Marsupial Mondays - Elephant Shrew and Minute Leaf Chameleon

G'Day Mate!

Thank you for joining us for another awesome Marsupial Monday! On this addition, we are taking a look a rodent like creature with a trunk like an elephant, one of the world's smallest reptiles, and an exercise to help improve your running form and overall performance. 

THIS WEEK'S PARTICULARLY PECULIAR CREATURE - THE ELEPHANT SHREW

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Isn't it funny how some animals are named after other completely different animals just because they have one or two features that are better known in those other animals? For example, the catfish. The catfish is most definitely not a cat, however due to their cat-like whiskers, they obtained relation to an animal that is nothing like itself. Another animal that follows this pattern, and the one we are going to talk about today, is the elephant shrew!

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Now as you can see from some of these pictures, its pretty obvious that this little guy is just about the farthest thing from an elephant as you can possibly get. They only grow to be about 12 inches long and only weigh up to 1.5 pounds at full size. To put that into perspective for you, the average African elephant weighs about 11,000 times more than the elephant shrew. The only reason this animal was named after the elephant is due to its very unique, trunk-like snout that may resemble that of an actual elephant's trunk. But don't let that put you off of this creature. They are very unique and interesting animals that deserve some recognition! You can expect to find the elephant shrew inhabiting many different biomes ranging from dense forest floors to sandy deserts, mainly in southern Africa. They are omnivores and prey mostly on invertebrates that are found on the ground such as earth worms and insects, but they also feast upon berries, leaves, and grass. They range in colors from shades of blacks, browns, grays, and even reds and tend to blend in quite well with their surrounding which help them avoid predators such as snakes, birds, and the occasional fox. 

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One thing worth noting of this rather tiny species of shrew is the rate at which they can run. Their hind legs are much stronger than their forearms much like those of a rabbit. In fact, they are also nicknamed the "jumping shrew" because of the way they use their hind legs to propel themselves forward much like a rabbit when it hops. Their legs are so powerful that they have been observed hopping at speeds of over 18 miles per hour and projecting themselves up to 3 feet out in just one jump. This speed of theirs' is just another defensive mechanism that helps them to escape dangerous situations if they need to. Despite their small and cuddly appearances, the elephant shrew has not been domesticated as a household pet due to the fact that their average life span is only about 3 years and also because of their mating habits. The elephant shrew, unlike many other species, mates for life, meaning they only have one partner for the duration of their short lives, though they reproduce quite often. The average female elephant shrew will give birth up to 4 times per year, yielding anywhere between 1-4 youth in each littler. And the newborn shrews only remain with their parents for about 15 days before going off on their own to live the rest of their days. So as you can see, while the elephant shrew may have been named after the giant elephant, they are an animal all their own, and I believe they should be renamed in a way that shows just how unique they really are. 

CONSERVATION CORNER - THE MINUTE LEAF CHAMELEON

Fun Facts:

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- One of the world's smallest reptiles

- Male only grows to be about 28 millimeters long, while female grows to be about 33 millimeters long

- Can change their skin color as camouflage between shades of green, brown, and gray. 

- Found in north and north-western Madagascar in the dense forest floors

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- Prefer to live deep under piles of leaves and twigs

- Prey upon mostly fruit flies and other tiny insects

Threats:

- Vulnerable to endangerment

- Habitat destruction from deforestation and mining efforts

- Human interference

- Being preyed upon by non-native species

What is being done?

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In 2008, a large number of minute leaf chameleons were reportedly harvested from their habitats in order to be placed into the pet trade. However, in 2010, that number had been reduced to 0 due to efforts by many wildlife organizations in Madagascar and some strict regulation of species harvesting and pet trade operations. Other strict laws and regulations were placed on logging and mining operations within the dense forests of Madagascar in order to preserve this species alongside many other native animal species. 

While unsafe human interaction with this species is partially to blame for the decline in the minute leaf chameleon population, some conservationist organizations resorted to relocating a large number of these tiny creatures into protected areas, away from deforestation and unsafe conditions in attempts to aid their numbers. And it is with great pleasure that I say that over just the past 5-8 years, thanks to these efforts, the minute leaf chameleon was removed from the endangered species list, however they remain vulnerable and not yet self-sustaining, but it they are seeing a healthy rise in population and well being.

WORKOUT TIP OF THE WEEK

Running Technique Exercise: The A-Skip

As the saying goes, "you must learn to crawl before you learn to run." Believe it or not however, many runners, beginners and veterans alike tend to make the mistake of skipping the baby steps when starting in the sport of running. What if I told you that it does not matter what kind of shape you are in, how fast you are, or how far you can run at this current moment if you are running with poor technique? And yes, there is a lot of technicality and form when it comes to running, it takes much more than just putting one foot in front of the other. The importance of correct running form is the equivalent to dribbling in basketball, or the way you swing a club in golf, it makes all the difference in performance and needs to be practiced and reformed regularly. Take into account how you swing your arms while running, or the length of your strides, or even the angle at which you lean. All of these factors play into reducing the amount of stress placed on your bones, muscles, and joints leading to less chance for injury and an overall more enjoyable experience. This simple technique enhancing exercise has been scientifically tested and proven to improve running form if practiced correctly and consistently. 

This exercise goes by many names, some include the A-skip. It is used to increase your stride length, your single leg balance, and your forward knee explosiveness, all of which play into your running form. For the full benefits of this drill, make sure you have plenty of space in front of you and at your sides. I suggest skipping for about 20 yards one way, and 20 yards back the other way with a short resting period between each set.

  • Skip forward, raising your knees to a 90-degree angle, while the bottom of your raised leg's foot stays parallel with the ground. It is important to keep your raised leg's foot flexed and parallel to the ground as this will help generate power on your next skip.
  • Pump your arms in sync with your legs. Be sure to keep your arms moving in unison with the rest of your body, it may take some practice, but you should feel a rhythm as you perform this drill
  • As you are skipping extend your straight leg and let your upward momentum lift you off of the ground slightly, squeezing your glutes and hamstring as you do this and landing as softly as possible, bending your landing knee slightly to absorb the impact. 
  • Repeat this process for the whole 20 yards, alternating your skipping leg after landing each time and then repeat going back the other direction.

This is a very simple technique enhancing drill that does not take too much time to complete. And it makes for a very nice warm up exercise as it engages your entire body and prepares you for your real workout. Try integrating this drill into your routine and always seek out improvements to your running form. It could take you from being a good runner to a great runner if practiced correctly!

If you are having trouble performing this exercise just off of the description, watch this short demonstration video for help. https://www.youtube.com/watch?v=RKmVZe45CJI

Thank you for joining us for another Marsupial Monday! We hope you have a happity hoppity start to your week!

To learn more about Marsupial Athletics visit our webpage at: marsupialathletics.com

 

Cheers,

Ethan Page

President

Marsupial Athletics

 

Marsupial Mondays - African Pygmy Hedgehog and the Great White Shark

G'Day Mate!

Thank you for joining us for another awesome Marsupial Monday! Today we take a closer look at an adorable creature which may have sparked a multi-billion dollar gaming franchise, one of the world's largest aquatic predators, and some important advice to those who enjoy or would like to start running like a pro!

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THIS WEEK'S PARTICULARLY PECULIAR CREATURE - THE AFRICAN PYGMY HEDGEHOG

If you are at all familiar with video games, you are probably also at least familiar with a speedy blue hedgehog by the name of Sonic the Hedgehog. He is loved by all of the world and has been around for generations. And while Sonic is quite possibly the world's most famous hedgehog, it is quite unknown as to why his creators chose such an animal to play the speedy hero. Today we are looking at what was likely the inspiration behind this renowned protagonist, the African Pygmy Hedgehog. In real life, the African pygmy hedgehog is one of the smallest species of of hedgehog, and they are definitely not blue in nature. Instead, they are a mix between browns, tans, and whites. Also, they are not actually as speedy as our hero may lead you to believe and they definitely cannot run at speeds of over 2000 miles per hour. The true pygmy hedgehog moves more closely to the pace of 4 mph at full speed. (I know, how disappointing) They are found naturally across Europe, Asia, and Africa rummaging around on the floors of forested areas where they hunt for their meals. Pygmy hedgehogs are omnivores, meaning they eat both plants and other animals with diets consisting of frogs, worms, and insects as well as leaves and berries. They are most well known for their spikes which they can control and move by using special muscles that run along their backs, and they use these spikes mainly as protection against their common predators. Although, predators such as eagles, owls, and weasels often seem unaffected by the pricks and prods by their needles. It is interesting to note that this species of hedgehog is normally born without their quills, however they quickly develop them within just 2 hours after birth. 

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Over the past decade or so, the African pygmy hedgehog has become a prime candidate for one of the cutest (but not most cuddly) household pets. They can be fully domesticated and even conditioned to enjoy being handled by humans. All they need to live happily ever after in your home is a large cage, regular food and water, and maybe even an exercise wheel as they have been observed to be quite fond of them. The pygmy hedgehog is also a very solitary animal, meaning they do not need a partner to be fully content. In fact, in the wild, these animals spend most of their lives totally alone, only socializing with other hedgehogs during their mating seasons. Keep in mind however, if you are looking for a quiet companion, the pygmy hedgehog may not be for you. They are very vocal creatures, making many different noises regularly which resemble snuffling, chuckling, and even squealing. And not to mention they are naturally nocturnal, meaning they may keep you up at night if you aren't careful. So, with all that said, the African pygmy hedgehog may not be able to run at the speed of a jet, but they are some very interesting animals with personalities all their own. Not to mention they can make for great pets and the are without a doubt a refreshing change up from your casual cat or dog. 

CONSERVATION CORNER - THE GREAT WHITE SHARK

Fun Facts

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- Found along the coasts of every continent in the world barring Antarctica 

- Grow up to 20 feet with the largest ever captured at just over 23 feet

- Weigh up to 7,000 pounds when fully grown

- Can live to be over 70 years old

- Have over 300 serrated teeth

- Eat many different things including whales, dolphins, seals, and just about any other fish they can get their teeth around

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- Eat over 11 tons of food every year

- Can swim up to 35 miles per hour

- can smell blood from over 3 miles away

Threats

- Endangered

- Over hunted for their teeth and fins

- Victims to bycatch by commercial fisheries

- Pollution

- Climate change impacting the temperature of some waters

What is being done?

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Many wildlife organization shave put effort in protecting the great white population. However, due to them being highly migratory animals by nature, it is nearly impossible to protect this species in the same way they would for others. Implementing protected zones specifically for the great white would have zero to no effect because they are never still and always travelling across the world. Also, attempting to keep a population of these sharks safe through means of captivity have proven unsuccessful with no great white ever surviving more than 5 weeks in an enclosed tank. Instead, conservationists have set their sights on tracking these sharks and recording where they go and where they are most threatened. They use a process called "tagging" in which they implant a tracker into individuals as they are found which makes it possible to track the shark worldwide by their movements and habits. On top of this practice, governments across the world have also placed strict bans on the fishing and hunting of the great white shark along with placing regulations on commercial fisheries regarding their fishing practices in order to avoid accidental captures and ensnarement in their equipment. With so many organizations and governments working toward the same goal of protect for this majestic aquatic predator, the amount of great white poachers has seen a decrease, while the currently known great white population is seeing a healthy increase.

WORKOUT TIP OF THE WEEK

Choosing the correct footwear

Being an athlete can become quite an expensive hobby for most people. For example, golfers spend hundreds and thousands on their clubs, football players may spend a pretty penny on their equipment, and baseball players may see a high price point on their necessities such as helmets, bats and gloves. Relatively speaking, the sport of running requires a rather low amount of equipment to be successful, but it is crucial to have the correct equipment to remain healthy and comfortable, most importantly, the correct pair of athletic shoes. When choosing running shoes, it is important to take into account many different factors: the correct fit, arch support, ankle support, padding and insoles, as well as your personal preference, just to name a few. These factors all work together to ensure you as the runner the most comfortable experience while also preventing unnecessary injuries that may set you back in your training by a great amount. Most stores, if not all that offer athletic footwear have a measurement option that you may consider using to ensure you have the correct size and dimensions as they pertain to your foot. You may also want to keep in mind what your current level of fitness is. Do you run distance? If so, how far? Or are you a sprinter? Everyone is different and require different things out of the shoes they wear. Just because a salesperson tells you "these are the most popular running shoes on the market," does not mean they are the best for you. As a word of advice, be picky when choosing your next pair of running shoes, and make sure they are the most comfortable to you as they will carry you on your running journey and could even save you from causing damage to your feet and ankles in the long run.

Thank you for joining us for another Marsupial Monday! We hope you have a happity hoppity start to your week!

To learn more about Marsupial Athletics visit our webpage at: marsupialathletics.com

 

Cheers,

Ethan Page

President

Marsupial Athletics

Marsupial Mondays - Alpaca and Giant Galapagos Tortoise

G'Day Mate!

Thank you for joining us for another awesome Marsupial Monday! Today we are looking at an animal that may just be your new dream pet, a 100 year old tortoise in danger, and a new way to start your morning!

THIS WEEK'S PARTICULARLY PECULIAR CREATURE - THE ALPACA

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When most people think about getting a new house pet, they think about getting a dog or a cat, or maybe even a rabbit, but would you ever consider something a little more exotic? How about an alpaca? Believe it or not, alpacas make great pets! Despite their large size and need for large spaces, the alpaca is a 100% domesticated species. You cannot find alpacas in the wild, and that is because they are bred and raised as prize cattle and are kept as pets for some people. The alpaca is native to the Andes Mountains and are raised on ranges. You can even train these animals to only use the restroom in certain areas, meaning no random messes about the yard which makes for tedious clean up. They are known for their soft and full coats of wool and can range in color, anywhere between black, blue, brown, gray, or white. 

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Alpacas grow up to 3 feet tall and 5 feet long and can weigh up to 143 pounds. They are herbivores, meaning they eat primarily grass, barks, and tree stems but they only eat about 2 pounds a day. they breed on average about once per year, giving birth to only one offspring at a time. They are very sociable and would not prefer to be on their own, meaning you would need at least one other to keep them happy and healthy. They are known for their communication which sounds very similar to a low hum but can vary in tone and pitch. Also, something peculiar about these creatures is the fact that they don't have teeth on the upper portion of their moths. This explains why they appear to have an overbite. They are amazing animals and have great potential to be the next family pet you are looking for. They just might beat out Fido as the new favorite!

CONSERVATION CORNER - THE GIANT GALAPAGOS TORTOISE

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Fun Facts:

- Can live to be over 100 years old

- the oldest tortoise on record lived to be over 152 years old

- They are herbivores

- Can weigh up to 500 pounds

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- Only found on the Galapagos islands (hence their name) 

- Sleep for over 16 hours per day

- Can survive for over a year without food or water

- The rarest reptile on earth

Threats:

- Critically endangered

- Only 10 left in the world

- hunted throughout the 17th, 18th, and 19th century as a food source 

- There were over 100,000 in the world just 300 years ago

- Victims to nonnative invasive species such as rats, cats, and goats

What is being done?

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The remainder of this species of tortoise is currently under heavy protection by the Charles Darwin Research Station along with the Galapagos Government. They are attempting to assist the species in a population revival, though it seems grim. Other conservation organizations are working with national parks on the island to keep nonnative species such as rats, cats, and goats from threatening the tortoise's food supply and their eggs and they are seeing positive results. This species is in great danger of extinction and there are many people who are putting forth efforts to keep that from happening.

WORKOUT TIP OF THE WEEK

Morning Workouts

You've probably heard that eating breakfast first thing in the morning is the best way to start your morning. It revs your metabolism and and helps carry you through the rest of your day. It feeds your muscles and helps keep you strong and efficient. And much like that, starting your day with a workout may have some of the same benefits, in some cases even more. It is proven that working out in the morning, whether it be a light run, a lifting session, or even some yoga, can jump start your body in ways that not much else can. your metabolism will be pushed into overdrive and your body will build leaner muscle as you come out of your fasting state of sleep. It is important to always know your limits, however, know when to keep going and when to take a rest. There are many studies that show that working out on an empty stomach, or just after a light meal boosts your body into a state known as excess post-exercise oxygen consumption. This means that your body will target your already existing fat reserves rather than pulling energy from the foods you've just eaten prior. Your muscles will get a boost in oxygen which will lead to leaner muscle and more endurance in the long run. This process assists in fat loss, muscle building, and even has proven benefit to the brain, making you more focused throughout the day. Be safe and be smart when practicing this routine, especially if your body is not accustomed to early morning workouts, but enjoy the benefits it can provide and good luck in your pursuit to being the best athlete you can be!

Thank you for joining us for another Marsupial Monday! We hope you have a happity hoppity start to your week!

To learn more about Marsupial Athletics visit our webpage at: marsupialathletics.com

 

Cheers,

Ethan Page

President

Marsupial Athletics

 

Marsupial Mondays - Fennec Fox and Giant Panda

G'Day Mate!

Thank you for joining us for another awesome Marsupial Monday! Today we take a look at the adorable fennec fox and the cuddly giant panda bear! Also stay tuned to learn about the importance of the core in just about everything you do on a daily basis!

THIS WEEK'S PARTICULARLY PECULIAR CREATURE - THE FENNEC FOX

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 A lot of people seem to believe that foxes are pretty cute creatures, and many have even taken them into their homes as pets. The fennec fox that you see here is one of the most popular species of fox that can be domesticated much like a house cat or dog. The fennec fox is usually smaller than the average cat, growing to about 1 foot long with a 7-12 inch long tail, and weighing only about 2-3 pounds! However, these adorable animals are naturally found in the wild residing mainly in the Sahara Deserts if South Africa. Being that they are nocturnal hunters, the fennec fox burrows its way into a channel of tunnels under the hot Sahara sands, only leaving during the cool night. They eat mostly insects, small rodents, and birds, but sometimes eat grass and shrubs if they are hungry enough. 

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The fennec fox is known best for their uniquely over sized ears and their large numbers. These animals live in large families anywhere from 10-20 foxes. However, the fact that they are so ridiculously cute and popular as pets may be harming the population of wild fennec foxes more than helping it. Fennec foxes are being over trapped in many cases so they can be sold into households. So while these animals are very cute and capable of being great pets, they are banned in many places around the world as a pet. But if you ever want to go see one of these furry creatures in the wild, there are many tour opportunities in the Sahara where you will get your fill of the fennec fox.

CONSERVATION CORNER - THE GIANT PANDA

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Fun Facts:

- Found in the bamboo forests in the western Chinese mountains

- Eat up to 84 pounds of bamboo a day

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- Grow up to 4-5 feet tall

- Weigh up to 330 pounds

- Excellent at climbing trees, despite their bulky size

- Play a crucial role in the well being of the Chinese bamboo forests by spreading seeds as they eat

Threats:

- Endangered

- Habitat loss

- Hunting and illegal poaching

- only around 1,800 left in the wild

- Deforestation is killing the bamboo pandas need to eat

What is being done?

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The World Wildlife Fund (WWF) is doing a lot of work on the giant panda's behlaf. They are advocating for an increase to the area of protected lands for the pandas which would decrease the loss of bamboo forests and possibly decrease the amount of illegal hunters in those areas. They are also regularly patrolling the mountains and forests in order to deter poachers and hunters. This organization along with many others are working directly with many reserves and the Chinese government to encourage more regulations on the logging and hunting practices in the panda's habitats. Thanks to these efforts made by the WWF and other conservationist organizations, China currently contains over 3.8 million acres of protected lands for the panda population to grow and recover to a healthy number.

WORKOUT TIP OF THE WEEK

Importance of Core:

The core is at the center of your body, and in some ways, the core may even be considered one of the most important muscle groups in your entire body regardless of what sport you play. It is proven that having a strong core assists athletes in abilities such as stability, balance, posture, and overall body control. Since the core is at the center of your body, it essentially connects your lower body muscle groups to your upper body muscle groups in one way or another. Core strength reinforces how your pelvis, abs, hips, and even your lower back work together. And when all of these muscles are able to work simultaneously, you will have much better control of the rest of your body during your workouts, better balance and stability, and even better posture and less back pain throughout the day. With all of this said, it is important that you take this suggestion and implement it into your daily routine. Add a core strengthening exercise into your routine and you will quickly reap the benefits. 

Thank you for joining us for another Marsupial Monday! We hope you have a happity hoppity start to your week!

To learn more about Marsupial Athletics visit our webpage at: marsupialathletics.com

 

Cheers,

Ethan Page

President

Marsupial Athletics

Marsupial Mondays - Okapi and Vaquita

G'Day Mate!

Thank you for joining us for another awesome Marsupial Monday! Today we are taking a look at what may appear to be similar to a zebra but is actually related to the giraffe, one of the most endangered relatives to the dolphin in the world, and an intense workout tip that has the potential to allow you to run farther, faster!

THIS WEEK'S PARTICULARLY PECULIAR CREATURE - THE OKAPI

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Half zebra, half giraffe. Sounds like an awesome mix doesn't it? Like something you've never seen before! Well today is your lucky day, this creature is called the okapi, and while you may notice the stripes that you might see on a zebra, you will also notice that there is no long neck like that of a giraffe. Oddly enough, the okapi is most closely related to the giraffe and not really at all to the zebra. The okapi can be found in the Democratic Republic of the Congo and is known best for their short legs and neck, and their sleek dark brown fur which lead into their zebra-like stripes. Just like giraffes, the okapi is also an herbivore, eating mainly fruits, fungi, and shrubs native their habitats. 

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The okapi can grow up to 8 feet long from nose to tail and can weigh up to 660 pounds! There are a couple main differences between male and female okapi as well, one of which being that male okapi grow horns on the top of their heads which can be used for defense, which the females do not grow horns. The main predator of okapi are leopards, which make those horn all the more important in defending their groups. Okapi can live up to 30 years and reproduce rather small litters of one or 2 on average. These are rare and majestic animals and were actually completely unknown to science until 1901! The okapi is still being studied in depth and there is still a lot to learn.

CONSERVATION CORNER - THE VAQUITA

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Fun Facts:

Grow up to 5 feet long

- Weighs up to 120 pounds

- World's smallest cetecean

- Only found in the northern parts of the Gulf of California and Mexico

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- Known for the dark rings around their eyes

Threats:

- Only about 30 left in the world

- Illegal fishing practices

- Exploited for their swim bladders which some believe to be able to cure many illnesses

- Sold in Chinese markets for upwards of $8,500

What is being done?

 

There have been many efforts over the last 5 years to protect and save the vaquita population from total extinction. Multiple wildlife conservation organizations have placed strict regulations on fishing techniques used by established fisheries and have also implemented regular patrolling of the areas these creatures can be found for illegal fishing. President Barack Obama as well as president of Mexico, Enrique Pena Nieto, joined forces to secure the safety of these creatures by demanding their national fisheries to take extra care in and use vaquita-safe techniques and equipment. With only 30 remaining, all there is left to do is to protect those that are left and hope their number will see an increase in the next few years. 

WORKOUT TIP OF THE WEEK

Hill Runs

Any athlete should be able to agree on the fact that faster is better in just about any aspect of their sport. Here's a workout that many consider to be one of the simplest forms of speed and endurance work you can do, and all it requires to complete is a hill. Hill run have so many benefits that can provide potential gains for any athlete of any sport. It is proven that hill runs activates the entire body from head to toe and pose benefits to the heart, lungs, and muscular systems all over the body! Hill runs can be done in multiple ways, you can run up the hill and walk down, or can walk up the hill and run down. Both of these forms of the exercise have their own proven benefits. By run up hill, you will engage you the muscles mostly found on the backside of your lower body from the calves to the glutes. And by running down hill, you activate those muscles found on your front side such as your quads. Running down hill will also aid you in body control and will work your stopping power as you control your speed as not to go tumbling down the hill. 

This workout is an all around beast of an exercise and after just a few weeks of adding this to your workout routine, you see the results with out a doubt!

Thank you for joining us for another Marsupial Monday! We hope you have a happity hoppity start to your week!

To learn more about Marsupial Athletics visit our webpage at: marsupialathletics.com

 

Cheers,

Ethan Page

President

Marsupial Athletics