Exercise Can Help Save Your Life


Being healthy encompasses a number of aspects of life. Fitness involves, eating well and moving your body the right way to keep your weight under control and to keep your body healthy. Knowing the right things to do can make fitness that much easier and this article contains some ways to focus on fitness.

Many people work on getting in better shape by going to the gym and lifting weights. All you need are six exercises. These are pull-ups, leg raises, push-ups, bridges, and handstand push-ups.

Fitness takes discipline, so learn to kill your excuses before they start. Exercise routines typically falter because of laziness or disorganization. Buy an organizer and schedule out your exercise routine. This way, you’ll stay on top of your routine and make sure that you’re hitting all of your target areas on schedule.

You should always hold your stretches. It does not matter your age, if you are not holding the stretch for at least thirty seconds, you are not maintaining your flexibility. The older you get, the longer you need to hold the pose to achieve the same result. Add thirty additional seconds if you are over forty.

Muscle injuries can bring us down, but getting back into exercising as soon as you can will help you heal quicker. Start out slowly, trying just a few minutes at a low intensity just to test yourself. As soon as you experience pain, stop. When you are finished apply ice for twenty minutes. Continue the next day trying to do a little more.

Try to achieve more birdies with your golf putt. To do this, try aiming 17 inches past the hole when you are putting because there is 17 inches of green that will be footprint-free. This means there will be thicker blades of grass around the hole that will slow down your putt.

You can give your triceps a much better workout by pushing off from your toes. By pushing off from your toes during exercises such as leg presses, you are causing that set of muscles to work much harder than they generally would if you were just pushing off with your foot.

You should try to keep your body as limber as possible. You should hold your stretches for 30 seconds if you are under 40 years old. If you are over 40, you should hold your stretches for one minute. As you become older, your muscles get less pliable. As a result, your stretches need to be held for longer.

A great way to build endurance and fitness is to run up and down hills. Hills are very challenging because of distance and of steep incline. A good way to run up hill is to keep your head up and to focus on the top of the hill.

If you are working on pull-ups, do not wrap your hand completely around the bar. The best method is to hook your thumb up by your index finger, as it will cause your arm muscles to work much harder to hold on to the bar. This also helps to improve your grip.

If you are sick, take the time to heal instead of exercising. This is especially true if you are experiencing symptoms below the head. Your body will mostly be putting its resources towards healing itself rather than trying to build the muscle you are training for, so any work you do will more than likely be of little benefit. It’s better to rest up.

When you are not a morning person and you want to build a morning exercise habit, start with an activity that doesn’t even seem like exercise. For instance, for the first few weeks, go for a nice outdoor walk that doesn’t require you to change into fitness wear. Next thing you know, you body will have built a habit and you can progress to a more intense exercise.

After you workout it’s important to do cool down exercises. Exercising causes your blood vessels to enlarge which makes your heart work harder to maintain your stamina during a workout. Cool down exercises help your body to gradually return to it’s normal functioning state and prevent unnecessary cardiovascular strain.

A great fitness tip to incorporate in your workouts when trying to achieve a physically fit body is to exhale forcefully when doing abdominal crunches. This will make the abdominal muscles work harder and, in the long run, it will help trim out the belly that you really dislike.

In order to increase your swimming fitness, you should try and develop your ankle flexibility. The more flexible you feet are, the more they act like flippers and are able to propel you through the water with increased velocity. Perform ankle stretches and point your toes as far as you can.

If you are not feeling well, you would be wise to skip your workout that day. You should use your energy to help your body heal itself rather than using energy to build muscle and cardio vascular strength. Once your body has healed completely, then you can resume your routine.

A good tip for weight lifters is to ditch their weight belt. While it is true that a weight belt offers support to your back, it is important to realize that continuous use of a weight belt can weaken both your lower back and your abs. If you must use a weight belt make sure to workout your back accordingly.

You can improve your fitness in less time each day by choosing exercises which do double duty. For example, while doing squats, do bicep curls using light weights, and while doing lunges, lift the weights straight up. To get the most out of each workout, be sure to concentrate on using proper form for both moves.

Knowing what you can do to stay fit helps you to avoid wasting time. If you know what will work for you, you can start doing it right away. Let these tips point you in the right direction to fitness, and work on more ways to help your body stay healthy.

Nine Panthers Recognized on All-ACC Football Team


The Panthers had four first-team honorees, led by junior tailback James Conner.


    PITTSBURGH—Nine Pitt players were honored on the 2016 All-ACC Football Team announced today by the Atlantic Coast Sports Media Association (ACSMA).


The Panthers had four players earn first-team All-ACC honors: junior running back James Conner, sophomore return specialist Quadree Henderson, senior offensive guard Dorian Johnson and senior defensive end Ejuan Price.


Pitt had three players earn second- or third-team recognition: senior offensive tackle Adam Bisnowaty(second team), sophomore safety Jordan Whitehead (second team) and sophomore offensive tackle Brian O’Neill (third team).


Henderson also received Honorable Mention as a wide receiver. Pitt’s additional Honorable Mention selections included senior placekicker Chris Blewitt and senior nose tackle Tyrique Jarrett.


Conner (Erie, Pa./McDowell) heroically overcame both a knee injury and Hodgkin lymphoma to return to the field this season. The bruising back has rushed for 1,060 yards and 16 touchdowns on 208 carries (5.1 avg.). His 20 total touchdowns rank second in the ACC (trailing only Louisville quarterback Lamar Jackson’s 21) and sixth nationally.


Conner also set ACC career marks for total touchdowns (56) and rushing TDs (52).


Henderson (Wilmington, Del./Alexis I. du Pont) has four returns for touchdowns this season, including a nation-leading three on kickoffs. He ranks second in the country in combined kick return yards (1,121), fifth in kickoff return average (31.1) and 11th in all-purpose yards per game (159.75).


Price (Rankin, Pa./Woodland Hills) is one of the most disruptive defensive linemen in college football. He ranks second nationally in tackles for loss (1.8 per game) and fifth in sacks (1.0 per game). Incredibly, half of his 42 tackles this season have been behind the line of scrimmage. Price has compiled 21 tackles for loss, 12 sacks, 13 QB hurries, three forced fumbles and a blocked extra point.



The lineman trio of Johnson (Belle Vernon, Pa./Belle Vernon Area), Bisnowaty (Pittsburgh, Pa./Fox Chapel) and O’Neill (Wilmington, Del./Salesianum) has helped Pitt’s offense produce at an historic rate this season.


The Panthers have compiled the highest season point total in school history (508). With a bowl game to go, the Panthers are averaging 42.3 points per game, which would eclipse the all-time Pitt record of 40.7 set way back in 1904. Additionally, Pitt’s offensive front has paved the way to 447.5 yards per game, which would be the second highest average in school history.


Pitt has surrendered just nine sacks this year, an average of 0.75 per game, which leads the ACC and ranks third nationally.


Whitehead (Aliquippa, Pa./Central Valley) has been one of Pitt’s most active defenders despite missing three games this season. He has compiled 65 tackles, a 59-yard interception return for a touchdown (at Virginia) and a nine-yard fumble return (against Penn State).


Jarrett (Pittsburgh, Pa./Allderdice/Milford [N.Y.]) is another defender who has been key for the Panthers despite missing time due to injury. In nine contests he has 31 stops with a sack.


Blewitt (Alexandria, Va./West Potomac) became Pitt’s all-time leader in kick scoring (357) and field goals (54) this season. He is Pitt’s second-leading overall scorer this season with 90 points (9-of-15 field goals and 63-of-66 PATs). His dramatic 48-yard field goal with six seconds left provided the winning points in Pitt’s 43-42 upset of No. 2 Clemson earlier this month.


Pitt, ranked No. 24 in this week’s Associated Press poll, finished the regular season with an 8-4 overall record and 5-3 in the ACC. The Panthers now await their bowl destination, which will be announced on Sunday, December 4.www.pittsburghpanthers.com


Great Advice For Getting Yourself In Shape


Fitness is important for everyone. Having proper fitness is essential for living a long healthy life virtually free of disease and physical ailments. Although, many people think having proper fitness is difficult, it really isn’t. The fitness tips in the following article will help you become fit.

Get a pet. Pets keep you more active. While almost any kind of pet will add some extra movement and responsibility to your day, pets that you have to walk are usually ideal. Walking the dog is a great way to add a little extra fitness to your average routine.

Gym classes, led by an instructor, are an excellent way to improve your overall fitness level. Instructors plan routines in advance to optimize the right proportions of muscle work, aerobic work and stretching for each class. You just show up, follow the teacher’s lead, listen to some good music, and hopefully have some fun too.

A sports bar, eaten 15 minutes before you work out, is an effective way to charge your energy. While it is not a good idea to eat a heavy meal right before working out, a sports bar can give you the same energy that a full meal would and hits your system much faster.

A great way to get fit is to pick up an active hobby such as skiing or snowboarding. Not only will you be having tremendous amounts of fun, you’ll be burning a substantial amount of calories as well. Surfing can also be a great active hobby to have.

When working out, use this order: dumbbells first, then barbells, then machines. This is because your small stabilizing muscles tire more quickly than your large muscles. Dumbbells and barbells require more use of these smaller stabilizing muscles, you should use them first and move onto machines, which rely more on your larger muscles instead.

Working out in the morning is a great idea, but it isn’t always easy to get up early. If you are determined to work out in the morning, try weaning yourself into getting up early. Get up ten to fifteen minutes earlier than normal and do any kind of physical activity. Continue to do this by getting up a little earlier each week until you are up early enough to do a complete workout.

To ride a bike more efficiently, try practicing one-legged cycling. This will cause you to focus on pulling up more at the bottom of your stroke to cause more of your major leg muscles to have to work harder. Lock both feet into the pedals, but keep the one leg limp and cycle with the other for about 30 seconds. Then repeat with the other leg.

To keep your motivation going when it comes time to exercise, try paying your trainer in advance. With your hard-earned money in their hands, you should feel less likely to pull out of your workout session and feel more inclined to continue to see it through until you achieve your fitness goals.

In any kind of football, most people have trouble trying to shake their defender when going out to catch the ball. A good tip to do this is to stay as close as possible to him, then shorter your strides to allow you to cut in and out easier to catch the ball.

Archery can be a way for one to work on their fitness while having fun and learning a new skill at the same time. The repetitive drawing of the bow’s string will work ones upper body. Drawing with each arm will ensure that both sides get exercise. The walking to retrieve arrows will also has fitness benefits.

Work alternating arm muscles. When you work the front muscles of your arms, quickly followed by the muscles in the back, you will intensify your workout. This is a great time-saving method that will efficiently increase your strength, as alternating the muscles forces them to work harder than they normally would.

Don’t just stretch prior to exercising, stretch the muscles you are working between repetitions too. By doing this simple task, studies have shown that you can increase your strength up to 20 percent! All you need is 20 to 30 seconds of stretching between sets. This is a quick and effective technique.

Volunteering for an active job is a great way to get fit and put in some community service at the same time. A lot of community volunteer opportunities have some kind of physical aspect. You will be helping your community, and yourself at the same time.

To recover faster from heavy exercise, do a light work out the next day, that covers the same muscle group. On this second day, concentrate on very low weights, which are about twenty percent of your lifting capacity and two quick sets of twenty-five repetitions. Your muscles will heal faster because they will receive more blood and nutrients flowing through them.

One of the things that you can do to improve your overall level of fitness is to learn a sport that increases your range of movement.

Study a little bit about how foods affect the body. Know what pasta does to your body compared to chicken. Understanding all of this will help you eat the right foods for your workout. Some foods should be eaten before a workout, and some should not. Get all the knowledge you can before starting.

When a woman are going through menstruation, exercise can help relieve pain and discomfort. Because women’s hormones flair up during menstruation, they usually get stressed out. Exercise helps relieve stress and anxiety. It also can decrease bloating in the abdomen and help with other water-retention problems a woman may have.

As stated before in the beginning of the article, fitness is important, as it ensures a long healthy life with little to no worry of disease or ailments. Having proper fitness is not as hard as people believe, and with the tips found in this article, anyone can be fit.

PITT WINS SHOOTOUT WITH SYRACUSE, 76-61 The Panthers Triumphed in the Highest-Scoring Game in FBS History


2016 Pitt Football Game Notes Heinz Field

• Saturday, November 26, 2016

Game No. 12: Pitt 76, Syracuse 61 Team

• Pitt capped the 2016 regular season with an historic shootout victory over Syracuse, 76-61, in the highest-scoring game in FBS history. Pitt finished the regular season at 8-4 overall, 5-3 in the ACC. The Orange finished 4-8 and 2-6. • The 137 combined points in the game broke the previous FBS record of 136, which was set twice in 2007 as Navy defeated North Texas, 74-62, on Nov. 10 and Boise State beat Nevada, 69-67, on Oct. 14 in four overtimes. • The previous record for the highest-scoring Pitt game was 113 in a 58-55 victory over Duke on Sept. 21, 2013. • Pitt’s 76 points were its most since a 76-0 win at Temple on Sept. 24, 1977. • Pitt followed up its 56-point performance against Duke last Saturday with a 76-point outburst against the Orange. It marked the first time since 1975 that Pitt scored 50+ points in consecutive games. • Pitt added to its school record for total points in a season. The Panthers have scored a school-record 508 points this year for an average of 41.83 points per game. With a bowl game to go, Pitt’s current points per game average would surpass the record of 40.7 set in 1904 over 10 games. • Pitt won eight regular-season games for the second straight year, the first time that has happened since 2008-09. • The Panthers finished the season with a 6-1 record at Heinz Field, matching 2009 for their best record in the venue. Offense • Pitt finished with 644 yards of total offense on 393 yards rushing and 251 yards passing. • It was the highest offensive yardage output for Pitt since it posted 648 yards vs. Eastern Michigan on Sept. 9, 1995. • It was Pitt’s highest rushing total since the Panthers had 409 vs. Delaware on Aug. 30, 2014. • Five different Panthers scored rushing touchdowns: George Aston, James Conner, Nathan Peterman, Quadree Henderson and Maurice Ffrench. It is the first time in at least 20 years five different Pitt players scored rushing TDs. Defense • Pitt totaled seven tackles for loss and three sacks vs. the Orange. • The Panthers also had their fourth defensive TD of the season on a 20-yard interception return for a score by redshirt freshman cornerback Dane Jackson in the third quarter. Pitt now has seven defensive touchdowns in two seasons under Coach Pat Narduzzi. James Conner • Junior running back James Conner had his 17th career 100-yard rushing game, tallying 115 yards on 19 carries. • Conner topped 1,000 yards rushing for the second time in his career. Conner is the fifth Pitt player to achieve multiple 1,000-yard rushing seasons, following Tony Dorsett (4, 1973-76), Curvin Richards (2, 1988-89), LeSean McCoy (2, 2007-08) and Dion Lewis (2, 2009-10). • With three total TDs (two rushing and one receiving), Conner also tallied his 18th career multi-TD game and sixth this year. He has 20 touchdowns in 2016 to extend his ACC-record career totals to 56 total TDs and 52 rushing TDs. Ejuan Price • Senior defensive end Ejuan Price boosted his All-America and ACC Defensive Player of the Year credentials with a disruptive outing as he tallied six total tackles, 2.0 tackles for loss and a seven-yard sack. • Price now has 21 tackles for loss and 12 sacks this season. His 12 sacks are the most by a Pitt player since Ricardo McDonald also had 12 during the 1991 season. • Price also blocked a Syracuse extra point, the second of his career. He had a PAT block vs. Virginia on Oct. 10, 2015. It was Pitt’s first blocked PAT since Avonte Maddox had one against Navy in the Military Bowl on Dec. 28, 2015. Quadree Henderson • Sophomore wide receiver and return specialist Quadree Henderson tallied a career-high 257 all-purpose yards. • Aided by his second career 100-yard rushing game, Henderson amassed his career-best all-purpose total on 103 yards rushing, 98 yards on kickoff returns and 56 yards on punt returns. Chris Blewitt • Senior kicker Chris Blewitt set the Pitt school record in the game with 10 extra points successfully converted, breaking the previous Panther record of nine set by Eric Schubert vs. Louisville on Oct. 30, 1982 in a 63-14 win.MORE

Pitt 76, Morehead State 63



The Panthers have won 13 straight non-conference games and are 131-5 (.963) overall in non-conference play at the Petersen Events Center.  Pitt is now 61-1 all-time in the month of November at the Petersen Events Center with the lone loss coming to Long Beach State, 86-76, Nov. 16, 2011.  The Panthers have won 21 straight home games in the month of November.  Pitt ranks second in the NCAA with 226 home wins since the start of the 2002-03 season. The Panthers are 226-35 (.866) at the Petersen Events Center.  Either Young or Artis have led the Panthers in scoring in 33 of the past 39 games.  Pitt shot a season-best 75% (9-of-12) from behind the arc in the opening half. Players Michael Young  Scored in double-figures for the sixth time this season and the 66th time in his career … topped the 20-point mark for the fourth straight game and fifth time this season.  Finished with 20 points, six rebounds and four assists. Jamel Artis  Made his 73rd consecutive career start … scored in double figures for the sixth time this season and the 58th time in his career.  Moved into 25th place at Pitt with 1,230 career points, passing Jerome Lane (1,217). Cameron Johnson  Scored in double figures for the second straight games and third time this season … finished with 16 points on 5-of-8 shooting.  Knocked four three-point field goals for his fourth game of the year with three or more made three-pointers. Jonathan Milligan  Knocked down a career-high three three-point field goals … finished with nine points through 12 minutes played.    www.pittsburghpanthers.com

Steelers Feast on Colts 28-7; improve to 6-5

Thanksgiving is a time of giving Thanks by spending time with those special to them and eating a huge feast of a dinner which always include turkey and other items. And of course, there’s football where fans can watch 3 games of NFL teams battling it out.

One of those teams were the Pittsburgh Steelers who played their first Thanksgiving game since 2012 and had a feast of their own on the Indianapolis Colts as they beat them 28-7 at Lucas Oil Stadium in Indianapolis. The Steelers made quick work of a Colts team that was missing Pro-Bowl QB Andrew Luck, who is still in concussion protocol.

Instead, the Colts had to rely on backup QB Scott Tolzien, who made some plays, but it wasn’t enough to stop a Steelers team that was desperate for wins after suffering a 4-game losing streak a week ago, although they did end it vs. winless Cleveland on Sunday, this win got the Steelers back over .500 with a 6-5 record and returned them to first-place in the weakened AFC North. Based on the early playoff outlook, the Steelers know that if they want to make the playoffs for a 3rd straight season, they must win the division as they don’t qualify for a Wild Card spot.

The key to this Steelers victory was the offense as they scored on their first 3 drives. Quarterback Ben Roethlisberger was flawless as he led the Steelers to an early 21-7 lead with 2 TD passes to WR Antonio Brown and a 5-yard TD run by RB Le’Veon Bell who had another stellar game with 120 yards rushing.

The Colts only TD came when Tolzien found WR Donte Moncrief for a 5-yard TD pass that had closed the Steelers lead to 21-7 before the Steelers struck again, but that was as close as the Colts could get all night mostly because of the Steelers defense which shut down the Colts offense in the Red Zone twice at the goal-line. The Colts also missed a rare Adam Vinatiaeri FG late in the first quarter. It’s an understatement that those missed opportunities hurt the Colts.

For the second straight game, the Steelers played inspired defense as they kept the pressure on Tolzien, sacking him 3 times and intercepting him twice. Apparently, Steelers defensive coordinator Keith Butler liked how the defense benefited from the blitz against the Browns Sunday as they sacked their QB’s 8 times, that he used that formula again as CB William Gay, 38-year old LB James Harrison and rookie DT Jason Hargrave got sacks and Gay and S Mike Mitchell got interceptions.

The Steelers scored their final TD when Big Ben once again found Brown, this time for a 22-yard TD pass to extend their lead to 28-7 with over 5 minutes left in the 4th quarter. Brown finished with 5 catches for 97 yards and the 3 scores. Big Ben finished with 221 yards and the 3 TD passes. Their newest weapon, free agent TE LaDarius Green, had 2 key catches for 67 yards. On defense, Steelers Lawrence Timmons led the team with 10 tackles.

For the Colts, who now fall to 5-6, Tolzien passed for 201 yards, a TD and the 2 INTs. The running game could do nothing against the Steelers D as they combined for 91 yards as a team. WR TY Hilton led the team with 54 yards on 3 catches before getting knocked out the game by Steelers S Mitchell.

Ray’s Take: After the Steelers lost that dreadful game to the Dallas Cowboys almost 2 weeks ago, it was easy to think that they were done. After all, they had lost their 4th straight game and fell to 4-5, but I wasn’t one of those folks, because the Steelers aren’t known for long struggles and they have been known to fall so far, and bounce, which they did this week as they grabbed 2 wins to get back into playoff contention. And it gets me when folks complain about the AFC North Division being so weak. For the Steelers sake, they can be very grateful that it is. Other than that, who cares? The Steelers aren’t responsible for the Browns, Bengals and the Ravens until they play them.


The play of Big Ben, Bell and Brown doesn’t surprise me, but it would be nice if they played like that the rest of the season. The defense however, did surprise me as they had that Blitzburg and Steel Curtain look for the second straight game. It’s doing wonders for the team, and I hope they keep it up because Defense Still Wins Championships.


Next Up: The Steelers will play the NY Giants Sunday Dec 4th at 4:25pm at Heinz Field. This will be one of their strongest tests of their 2016 season.


Please e-mail Ray at ray@urbanmediatoday.com

Follow him @urbanmediaRay on twitter

Pitt Men’s Basketball Quotes Pitt vs. Yale • Tuesday, November 22, 2016 Petersen Events Center • Pittsburgh, Pa



Pitt Head Coach Kevin Stallings Opening Statement: “We were very happy to win. There were some things we would have liked to do better in the second half, going down the stretch, but also some things that we did pretty well. That’s a very good team, a very well coached team. Mike [Young] and Jamel [Artis] continue to play at a very high level and fortunately tonight, when they went zone Cam [Johnson] did what we need Cam [Johnson] to do. Our defense was better. It’s interesting as a coach, because we caused them to shoot a worse percentage, but had a bad night defending the three. Our games before this we’ve been outstanding defending the three but couldn’t keep them away from the hole. We need to find that happy balance in there somewhere, the happy medium, and we might have something. I’m pleased we held them to 40 percent [shooting], but I’m not pleased that we gave up 11 threes. I thought they got back into the game with energy plays. I thought we did a nice job at the beginning of the second half of building out the lead, running good offense, and getting stops. Then they started getting loose balls and offensive rebounds and the momentum of the game changed. When the momentum of the game changed then they really started to make shots. You give up the hustle advantage, we had the hustle advantage, they had two offensive rebounds in the first half. When you give up the hustle advantage, when they took control of the hustle game, then all of a sudden shots started going in on us. It’s something we can learn from. We would much rather learn from a victory than a defeat. Our guys made some key free throws there going down the stretch and I was proud of them for that.” On the slow start offensively: “We were just taking our first chance; I don’t even know if I want to call it a shot. Just the first opportunity to get it on goal. I felt like we were playing hockey, just trying to get it on goal. Taking off balance shots, not playing through contact. Going away from contact, shooting off one leg. It was like what is this? We have to learn what works for us and what doesn’t. In the second half, conversely, we took the ball to the rim and got them in foul trouble. We were able to get ourselves to the foul line and it ended up being the difference in the game. Good adjustment at halftime by our players, we need to go to the contact. We did a much better job in the second half.” On having redshirt sophomore guard Cameron Johnson as a three-point threat: “It makes a huge difference because it just stretches the defense out and spaces it. It takes a load off those two other guys [Young and Artis] who are doing yeoman’s work right now. Chris [Jones] didn’t have his best night, Sheldon [Jeter] didn’t have his best night, but Cam [Johnson] came through when they went zone. He did what Cam [Johnson] is supposed to do when they go zone, get open and in position to get off good looks at the basket. He did, and they went in.” On shot discretion when a player is on a hot streak as Johnson was, hitting threes on three straight possessions: “I don’t tell the guys this, but some guys have green lights, some have yellow lights, and we won’t go into red lights. If you have a green light, I don’t say much to you. Cam’s light is pretty green. Now, there are certain type of shots Cam [Johnson] should take. Going across the lane, off of one leg, he shouldn’t take those and there were a couple of those. Squared up threes, even from a little deep because he’s got range, those are his shots. We need that. I said to Coach Tom Richardson today, we have to get Cam [Johnson] loose more times than we are getting him loose right now. We have to get him open looks because his stroke is very good. We need to try to create opportunities for him.” On defending the three-point shot tonight: “These guys are 18 to 22 years old. If these guys were professionals, then some of these mistakes wouldn’t happen, but they’re college guys and they make mistakes. We have to help them learn and grow and get better and improve, and that’s my job. They’re good about coming back the next day and trying to learn and from their mistakes. They’ve been very coachable. We played better defense tonight, our three-point defense wasn’t as good, but our defense was better. We have to keep on trying to improve on it.” On the ball movement tonight: “After the first five or six minutes, pretty solid. It was just like we were trying to get shots on goal [at the start]. After the first five or six minutes I thought we settled in and ran good offense. I think they’re a good team. We played them a couple of years ago when I was at Vanderbilt and it took us double overtime to get it done. I think very highly of Yale’s coach [James Jones], I think he’s very good. When the ball moves, and guys are cutting, it makes everyone a threat. Not just those receiving, but cutting to the goal. As good of a passing team as we are, and I think we are a good passing team, we can run an effective offense. If the guy that cuts to the goal doesn’t get [the ball], the guy who steps back for a screen probably will and you will have something, whether a shot or a drive. Ball movement, the first thing I wrote on the board today was ‘relentless ball and player movement.’ We’re a work in progress, we’re not a finished product by any stretch of the imagination. We asked them to get better and do some things defensively and they did. We have to be better guarding the three but we will.” Pitt Redshirt Sophomore Cameron Johnson On his three point shots: “I don’t think anything really changes, I have that mindset throughout the whole game. There was one possession after the third shot, I remember I had the ball at the top and I could have shot a contested three, but I passed it to Mike [Young] and he went in and got the foul. That play was better than a contested three.” On Yale moving the ball around the perimeter: “They [Yale] move the ball pretty well around the perimeter. They make some shots too. In the second half we went on a run and we could have pulled away, but they answered every shot we made with a shot they made.” On stepping up in his play tonight: “We believe anyone can get going at any moment, it’s just a matter of who gets the opportunity in the offense. It is not anything that we need to change offensively we need to get better at what we are doing. Whoever is open is going to shoot and we are going to play for each other. That’s just how it is going to happen.” Pitt Senior Michael Young On winning tonight’s game: “It was a big boost. They went zone and tried to keep it compact. We use the pass more than driving and dribbling which opened up space for us. We kept the lead and kept it at a place where we could get comfortable and manage the game tonight.” On the mood after the win: “The mood is great. We won, we’re very pleased. It is always good to win.” On preparing for Yale: “We watched film, and you could see in the film how good they were. They beat Washington, and we knew that Yale was going to be a good team. Watching film and scouting them we really learned a lot about them.” On Yale being physical on the glass: “Coach warned us about them being really physical on the glass. We were prepared for that.” On getting more players involved in the offense: “Our offense is really spread out. More motion action and working the ball around and keeping the paint open. It really doesn’t matter who takes the shot. I believe in anyone who takes the shot. It depends on who is open, who gets the shot, who sees their drop lane. Cameron [Johnson] might not hit a shot in a few possessions but then might hit a few threes in a row, that’s just how our offense works.” www.pittsburghpanthers.com

How to Scent Each Room in Your House


Real estate agents often advise homeowners to bake bread or cookies before a viewing. Filling your house with a delicious food smell might hurry the sales process, but in everyday life, is oatmeal and peanut butter an appropriate scent for the bathroom? There are practical reasons for choosing different scents for each room in your house. Besides, if you use one fragrance too long, eventually you will not notice it any more. Not only will you lose the experience, but you might try to compensate by upping the dosage, creating an overpowering atmosphere for guests. Here are some ideas for which scents to apply to each room, and how to invite different moods into the areas of your home.



You might not have thought about applying scent in your hallway, but everyone’s first impressions are made here. Use fresh, floral fragrances to transition from outdoors to indoors. Hide a plug-in spray underneath a console table, or fill a vase weekly with fragrant blooms to provide a focal point. Potpourri would also look nice, but beware of heavy musk’s, and keep it light. Cut grass, lemon oil, hyacinth, jasmine and magnolia are all fresh scents to welcome guests to your home.


Living Room

This is likely the main area of your house, and the one room that should reflect your personality. Food scents are not always a good idea, as everyone’s focus will be on the dinner rather than conversation. If using lavender and chamomile, choose an energetic scent to complement them, as they have a sedative effect. Choose a lively, unusual scent, and do not be afraid to use musk’s in moderation. Sandalwood, orange oil, berries, cedar and vetiver are good choices.



Naturally this room lends itself to food scents. There are hundreds of varieties now available in candles and diffusers. Avoid plug-ins, as the residue may land on food preparation surfaces. Again, fresh flowers are a good visual source. Use fresh-baked cookies, cinnamon, strawberry, apple, sage, rosemary and basil. Be aware that you also may want to use scents to deter insects and cover up cooking smells; citronella does wonders, as do lemon and citrus candles.



Use fresh, non-heavy smells to give your bathroom a spa-like atmosphere. Fresh linen works well, as do cotton and natural smells like rain and sea breeze. Be aware that you will also be able to smell the cleaning products you use, so choose complementary scents in bleach and toilet cleaners if you can.



You want to foster an atmosphere of relaxation and sensuality here. Dark, heavy scents work well. Do not be afraid to layer, but avoid overpowering the room if you have trouble sleeping. Incense sticks work well here, as do plug-ins and candles — arranged safely and never left attended. Use rose, lavender, vanilla, berries, patchouli and lotus flower for deep relaxation and harmony.


It is possible to use scents to cover up odors such as cooking, pets and cigarette smoke, so if there are areas of your home that are prone to malodor, make sure you pay attention to the scents you use nearby. Reed diffusers are an excellent safe and potent way to disperse scent, and are best placed high and out of reach of pets and children. Remember some pets are sensitive to smells such as citrus and eucalyptus, so use these carefully and choose products with as few chemicals and pollutants as possible. editor@urbanmediatoday.com


Pitt Holds Off Yale 75-70; Young scores 24

Pitt wins over Boston College


By now the Pitt Panthers should know that non-conference teams aren’t pushovers. And just in case they needed one more reminder, they got one from Yale University as they entered Petersen Events Center with a reputation of sharp shooting and a good defense. But although they put up a fight, it was the Panthers who proved themselves better as they got past the Ivy League School 75-70 to improve their record to 4-1.


Senior F Mike Young, fresh off his career-high 30-point game vs. Marquette was once again the star as he led Pitt with 24 points and 10 rebounds. At one point, Young put the Panthers on his back as they Yale put up a fight against Pitt. He got help from his partner-in-crime F Jamel Artis, who added 20 points and led with 4 assists. G Cameron Johnson also caught fire as he added 15 points on 4 three-pointers. But the most impressive stat was in the turnover department in which the Panthers committed only 5.


Even though Pitt pulled off the victory, they knew it took a fight to keep Yale from pulling off a huge upset.


“If we can find that happy balance between defending the paint and defending the 3-point line, then we might have something.”-Pitt HC Kevin Stallings said. “It’s something we can learn from. We’d much rather learn from a win than a defeat.”


On Pitt’s season-low 5 turnovers “”I’ll take that every night, “We’ll take eight blocks every night too.”


Pitt opened the scoring as Young’s jumper made it 2-0. Then Yale took a 3-2 lead when G Anthony Dallier hit a 3-pointer to give them a 3-2 lead. Pitt would regain the lead with Jamel Artis would score on the layup, but then back came Yale as they took a 5-4 lead. Young would give Pitt a 6-5 lead. Pitt eventually took a 12-8 lead before Yale caught lightning and stormed to a 20-13 lead, their largest of the game.


The Panthers looked bewildered and Stalling must’ve known it as he called a timeout. After play resumed, Pitt caught some of that lightning and Young and Jeter’s baskets got the Panthers to a 21-20 lead. After Yale took a brief 22-21 lead, the lead exchanged a few times before Pitt took a 26-25 lead and never trailed the rest of the game.


With over a minute left in the first half, Young and Artis added to Pitt’s lead and although Yale G Alex Copeland got his team to within 2 of the Panthers, the first half ended with Pitt leading 32-30. In the second half, Yale F Sam Downey tied the score at 32, before Artis and Johnson would put the Panthers back on top for good. The Panthers largest lead would be 44-37 and would extend it when Jr G Jonathan Milligan hit a 3-pointer. Young and F Ryan Luther would extend Pitt’s lead to 55-44 with over 8 minutes left to play.


But Yale refused to go away as they closed Pitt’s lead to 60-55, then Johnson opened things up for the Panthers when he hit 2 three-pointers to extend their lead to 63-55. But Johnson wasn’t done as he added another 3-pointer giving Pitt a commanding 66-57 lead. Then Young would resume his scoring as his 2 free throws would extend Pitt’s lead to 68-59 with over 3 minutes left.


Copeland would close Pitt’s lead to 68-62 with a 3-pointer, but Luther would extend the Panthers lead to 70-62 with 2 free throws. With 49 seconds left, Reynolds’ 3-pointer got Yale to within 3, but Artis would hit 2 free throws to eventually seal give Pitt a 73-68 lead. He and Johnson would then hit key baskets to seal Pitt’s 75-70 victory.


Downey led Yale with 17 points, Miye Oni led with 11 rebounds and Reynolds led with 6 assists as they would fall to 3-2 on the season.


Ray’s Take: It was predicted that the Panthers would win a close game vs. Yale, and that prediction came true as the Ivy League School refused to quit, but the Panthers refused to quit as well, although they seemed a bit lazy early in the first half before they woke up. Maybe it took them being down by 7, maybe it took Stalling lighting a fire under their rear-ends, whatever the reason, the Panthers played better ball after that. Congrats to Mike Young on winning the ACC Player of the Week award. It’s a shame that this is probably going to be his best season as he’s easily averaging over 20 points a game right now. He looks comfortable and more importantly, he looks like a leader. I hope he keeps it going. Artis is a good supporting cast member who will also be missed after this season.


Next Up: The Panthers will host Morehead St. Friday evening at the Petersen Events Center.


Please e-mail Ray at ray@urbanmediatoday.com

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Steelers D Sack Browns 24-9, end 4-game losing streak

Pittsburgh Steelers running back Le'Veon Bell (26) runs toward the end zone as he tries to score a touchdown in front of quarterback Ben Roethlisberger in the second half of an NFL football game against the Baltimore Ravens, Thursday, Nov. 28, 2013, in Baltimore. Bell injured himself on the play and left the game. (AP Photo/Gail Burton)

Fresh off their disappointing 35-30 loss to the Dallas Cowboys, the 4-5 Pittsburgh Steelers had lost their 4th straight game and were at a crossroads. Would they now face the ultimate horror of losing to their next opponent, the 0-10 Cleveland Browns, our would that loss give them some much-needed perspective to beat the Browns and end their losing streak.


Fortunately, the latter happened for the Steelers as they traveled to Cleveland and beat the Browns 24-9 for that much-needed win to even their record at 5-5 and end their 4-game losing streak. The Steelers victory combined with a Baltimore Ravens loss to the Cowboys also put the Steelers back into a first-place tie with those Ravens in the AFC North.


The fact that the Steelers won was a good thing, but how they won, made it more special. The defense, who has struggled all season (especially in their losses) was the fuel to this team’s victory. Playing like the Steel Curtain and Blitzburg defenses, this Steelers D sacked the Browns QB 8 times, intercepted them once, returned one for a touchdown and even knocked starting QB Cody Kessler out of the game. It honestly made you wonder if Mean Joe Greene or Joey Porter was playing in this game.


One player who played on those great defenses was on the field in this game. 38-year old LB James Harrison got 1 of those eight sacks and is now the Steelers all-time leader in that category. He now has more sacks than LC Greenwood, Jason Gildon, and Joey Porter. Impressive.


But the true defensive star of the game was DE Stephon Truitt, who had 2.5 of those eight sacks. LB Lawrence Timmons was all over the field as he had eight tackles and a sack and fellow LB Ryan Shazier was also stellar as he had seven tackles, a sack, and a forced fumble, which lead to the team’s defensive TD by rookie DT Justin Hargrave, who also had a sack. Rookie CB Artie Burns, the team’s 1st round pick had the interception, his second of the season.


The Steelers may not have done much on offense, but it was just enough for the victory. With the cold winds blowing around First Energy Stadium they focused on the running game and produced excellent results. RB Le’Veon Bell had his best output of the season as his work down the Brown’s defense with 146 yards and a TD, but the most telling stat was the fact that the Steelers were able to control the clock against the Browns with a 33:58 Time of Possession. It took the Browns out of the game.


After the Kessler’s pass had been intercepted by Burns, the Steelers offense went to work. QB Ben Roethlisberger leads a 9-minute drive that ended with a 32-yard Chris Boswell FG, giving them a 3-0 lead. After the Browns were forced to punt, Big Ben then led the Steelers on another 9-minute drive that ended with a 33-yard FG and a 6-0 Steelers lead.


As the first half was about to end, the Steelers were on the march again as they drove 59 yards on 11 plays and after two straight defensive penalties by the Browns, the Steelers scored their first TD of the game as Bell ran it in from the 1-yard line. Then what did the Steelers do? You guessed it: A 2-point conversion attempt and it was successful when Big Ben found TE David Johnson, giving the Steelers a 14-0 lead at the halftime.

In the 3rd quarter, the Browns were able to get n the board when K Cody Parkey’s 24-yard FG closed the Steelers gap to 14-3. After another long drive by the Steelers that ended with Boswell’s 3rd FG of the game, the Steelers knocked out Kessler. And when backup QB Josh McCown came into the game, he got the Browns into the end zone for the first time in the game, but a missed extra-point only closed the Steelers lead to 17-9.


The Steelers offense was unable to convert on two straight drives, but when the Browns have pushed back to their goal line thanks to a penalty, the Steelers defense terrorized McCown once more as he was chased into their end zone. Shazier sacked the Browns QB and forced a fumble, which was recovered by Hargrave in the end zone, extending the Steelers lead to 24-9, which was the final score.


In addition to his 146 rushing yards, Bell also had eight catches for 55 yards. WR Antonio Brown was the receiving leader with eight catches for 76 yards, as he went over 1,000 yards for the 5th time in his career. Big Ben passed for 146 yards. For the Browns, Kessler passed for 128 yards, and the INT, McCown for 118 and the TD and Pittsburgh product Terelle Pryor led all receivers with 97 yards on five receptions.


Ray’s Take: What cures a losing streak? A win of course, and that’s all the Steelers needed to do. I don’t care if it was against the 0-10 Browns or the Clairton Bears, a win is a win. I like how the Steelers went back to basics with the running game and time of possession. There was no way the Browns were able to come back from that game. Remember, they had the Ravens on the ropes before finally losing, so it certainly wasn’t a result of taking the Browns for granted. Congrats to Harrison who now has more sacks than any player in Steelers history, even more than the Hall of Famers. Does that make Harrison a Hall of Famer? Good question.


The Steelers will play again three days later on Thanksgiving Day as they travel to Indianapolis to take on the Colts.


Please e-mail Ray at ray@urbanmediatoday.com

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