Category Archives for Wellness

Be There! We made our chant for the United Way campaign.

Competition! Be There challenges all schools to come up with a catchy and unique chant related to school attendance, and the importance of coming to school every day.


There was a little froggy
Sitting on a log
Cheering for a snow day
She had no sense at all.

We are the Ellis Swim Team
We love to go to school
When we do we get to swim
and learn about.....
Math, Science, French, Art, Spanish, English, History.
Woo!
Cheer(s), We love school!


The video of the chant is below. Only 20-seconds. 

Another answer at The Athletes’ Village website about purpose of sport

Loaded question on another site.

Without a doubt, throughout history, there have been many high performing athletes who have been in the realm of abuse on frequent occasions. That’s the theory at work where the ends justify the means. Torture. Anguish. Ridicule. Embarrassment. Shaming. Slave-driving demands. You get the point.

The story goes that you put many eggs into one basket and toss that basket around repeatedly. Many of the eggs break. The eggs that survive are your tough eggs and they are the champions. Brutal. But, it is part of the sporting legacy. And, it is what the media seems to showcase. People are resilient.

However, is that the true aim of what we crave for ourselves, our children, our communities?

How should we “re-create?” 

To me, recreation and play, and even athletics should be built as ways to better ourselves, those around us, and those in society. Furthermore, there have been caring, loving, open, honest programs that have been and are able produce their share of champions and record breakers. To kindle the drive and to support the passion for excellence is a whole lot of fun too.

Greg Mumm asked: Do you think improved athlete welfare directly impacts on better athletic performance?

Despite an increasing amount of research suggesting that improved athlete welfare equals improved performance and longevity in sporting careers, many High Performance Managers still leave this element to separate associations or bodies. I would like to hear from athletes about whether they think improved welfare leads to better performance and whether they want more support here from coaches or would they prefer to have this aspect separate?

Peace to you and yours in our sporting endeavors. Life is short.

History flashback: The Pittsburgh Press, Nov 24, 1907, a swimming expo in Oakland and East Liberty

Glory years. They are ahead of us, yet! 

Pittsburgh, we're going to bring back the big aquatic events, with a modern twist and spin of a SKWIM disk. In 2019, we have some news to share, as of the end of January. Stay tuned.

Thanks to a friend and fellow coach, S, for sending along the pointer to this article. 

The 2019 Events are going to be called, Aquatic Jamborees.

Stay in tune with Coach Mark as we plan for the summer.  

Watch our other site, 4Rs.org

If you want to get involved or have something else to contribute, ideas or otherwise, leave a message and get onto the email list, 412-Public-News.

Jeepers, 92 pages from the URA on the South Side

My wife and I lived in the South Side since 1990. Raised our kids here, but they're out of Pittsburgh now, but this is our neighborhood, and many others are fond of it too.

Like most things in life, change happens. We're all fine with change -- as long as it is for the good.

Sadly the guy we have on City Council talks out of both sides of his mouth and is ineffective. "Clean and Green." Yeah, right. I say a prayer every day for Mayor Peduto, because what's next in line is unthinkable.

The South Side survived, in large part because the URA stayed the hell out of this neighborhood for many years. The URA has been known to do a lot of damage to various parts around town.

The parking issues are slightly better and are going to improve even more because of UBER and LYFT. Don't drive to the South Side. Take an Uber for goodness sakes.

The thing that hasn't changed, and what shouldn't change, is RESPECT. We live, work, play, socialize, worship, shop, heal, retire and learn in tight spaces right next to each other. Respect the space between the two worlds, and all goes well. Behave. Show some decency and respect. And if yinz don't, your car will get towed.

Arm swing exercise routine

1) Gentle Neck Rolls
2) Reverse Gentle Neck Rolls
3) Trunk twists
4) Reverse Trunk Twists
5) Leg swing forward and back
6) Other leg swings forward and back
7) Leg swings lateral with abductor and adductor motions
8) Switch legs and swing laterally.
9) Foot Spins
10) Foot Spins with same foot in the other direction.
11) Foot Spins on other foot
12) Foot Spins on other foot other direction
13) Kneeling position
14) Right Arm forward Arm Swing
15) Left Arm Forward Arm Swing
16) Right Arm Backwards Arm Swing
17) Left Arm Backwards
18) Right arm swing in a Sideways Figure 8 Motion
19) Right Arm Figure 8 in the Reverse Direction
20) Left Arm Figure 8
21) Left Arm Figure 8 Reverse
22) Up the Sides with both arms
23) Up the Front Arm Swings
24) Horizontal Arm Swings
25) Opposites Arm Swings
26) Opposite-Opposites Arm Swings
27) Wrist, door-knob open
28) Wrist door-knob close
29) Wrist range of motion
30) Other wrist range of motion
31) Sit ups
32) Yoga Cobra
33) Rattle Snakes
34) Hamstring Stretch with Legs in Figure 4
35) Other Side, 4 for Legs
36) Yoga Butterfly Stretch
37) Knee to ear
38) Other knee to each ear
39) Butterfly arm motion
40) Backstroke arm motion
41) Breastroke arm motion
42) Freestyle arm motion
43) Toe raises
44) Other leg toe raises
45) Heel raises
46) Heel raises with other leg
47) Squat stoop

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