It is a well-known fact regarding Bodybuilding is that it is always dependent on the two vital things that play the most important role in building the body’s muscles; Weightlifting and Nutrition. Bodybuilding, most of the time, is defined as the lifestyle (whether recreational or competitive) due to the basic reason that it demands a particular time both inside as well as outside the gym.

A considerable amount of focus is required onto the diet to enhance the overall output displayed by the gym as it is evident from the researches that wrong foods are detrimental to bodybuilding goals. This article emphasizes what to eat and what else to avoid and thereby to grant one-week sample menu.

Bodybuilding Nutrition: Eat and Avoid

As already mentioned, diet plays a vital role in Bodybuilding just like physical Training. Nutrients are provided to muscles by having an appropriate amount of right foods in a diet, that are demanded to cater workouts and hence thereby growing stronger & stronger.

While on the other hand, subpar results can be observed when you consume irrelevant foods as well as not eating enough of the right foods.

Following are the foods to be focused on as well as to be avoided respectively:

What to Focus On?

The foods that are eaten have zero effect onto the two phases or don’t have to be different between the two phases (Bulking and Cutting) but what does affect is the amount of food that you eat.

This includes;

  • Meats, as well as fish Following, are the rich diets; Sirloin steak, pork tenderloin, beef, chicken breast (preferred than leg), venison along with salmon, tilapia as well as cod.
  • Dairy Yogurt, milk (with least fat) and cheese (cotton cheese usually).
  • Grains Majorly following grains are highly effective; Bread, morning cereal, crackers, oatmeal (to some extent) as well as popcorn, quinoa, and rice.
  • Fruits Following are the fruits playing most important roles; Apples, oranges, bananas, grapes, pears, peaches, watermelon and berries — starchy vegetable Potatoes, corn, green peas, green lima beans, and cassava.
  • Vegetables Following are the vegetables that posed to be very effective; Broccoli, spinach, leafy salad greens, tomatoes, green beans, cucumber, zucchini, asparagus, peppers, and mushrooms.
  • Seeds and Following nuts play the productive part in bodybuilding; Almonds, walnuts, sunflower seeds, chia seeds, and flax seeds.
  • Beans and legumes Beans containing Chickpeas, lentils, kidney beans, black beans, and pinto beans play the effective part.
  • Oils Following are the oils posed to be effective; Canola oil, olive oil, flaxseed oil, and avocado oil.

What to Limit?

Some of the foods that are required to be limited too apart from the good diet foods, they are listed below:

  • Alcohol does have an effect of negatively affecting the capability in building muscles as well as losing fat particularly if it is consumed excessively.
  • Added sugars offer a large number of calories, but nutrients proportions are very low, and following are the foods containing a high amount of sugars; candy, cookies, doughnuts, ice cream, cake along with beverages like soda and sports drinks.
  • Deep-fried foods are the reasons for promoting inflammation as well as diseases (if taken in excess). Following are the examples; Fried fish, French-fries, onion rings, chicken strips as well as cheese curds.

There are also some other certain foods that are necessarily demanded to be avoided besides them that may cause slow digestion as well as causing stomach upset during the workout in the gym or before going to the gym, foods including;

  • High-fat foods are containing high-fat meats as well as buttery foods along with heavy sauces or creams.
  • High-fiber foods are containing beans as well as cruciferous vegetables including broccoli or cauliflower.
  • Carbonated beverages containing either sparkling water or diet soda

Bodybuilding Supplements

Dietary supplements being useful or not, are discussed below;

  • Whey Protein is usually the easy as well as a preferable way to enhance the protein intake.
  • Creatine helps in providing muscles energy that is required in performing additional reps and out of multiple creatine brands, monohydrate is the most productive one.
  • Caffeine helps in decreasing either fatigue and in working harder with a larger proportion in workout supplements (pre-workout supplements majorly), as well as coffee along with tea.


It is admittedly difficult to point towards a single invention as being the most revolutionary creation of man, but if there were a top ten list, headphones would feature in it. Not a day goes by when we see a random person strolling by with a pair of headphones covering his ears and an expression of obliviousness upon his face.

A pair of headphones is, without a doubt, the most popular accessory in the world, with people of all ages clamoring to invest in them at least once. And who can blame them? Not only is it a highly convenient way to listen to music, podcasts or any other form of audio data while on the go, it also looks nice over the head, therefore, serving as a fashion statement.

Unsurprisingly, this revolutionary product has undergone a major revolution of its own.

Wireless Bluetooth headphones

For the longest time, this technological marvel came equipped with wires, because how else do you establish a medium for the transmission of electric current? Now there is nothing inherently wrong about wires, but they can make your device extremely awkward and wieldy to use. Moreover, they can get twisted and wound up pretty easily, and once that happens, it takes ages to unwind them. Seriously, it’s not worth the hassle.

Then there is the fact that as far as Apple’s latest iPhones are concerned, starting from the iPhone X, the headphone jack is missing. Now whether you like that development or not is an entirely different story; the point is, your vanilla wired headphones are not going to help if you possess an iPhone X. Therefore, you are left with the great option of investing in an enticing pair of wireless Bluetooth headphones.

Now, this is bound to trigger yet another dilemma, namely: with such a vast array of wireless headphones in the market, how on earth do you select the ideal pair? This is exactly what we are going to address in this article, as we introduce you to five of the best wireless Bluetooth headphones for the iPhone X.

AKG N60 wireless headphones

This beautiful and elegantly designed pair of on-ear headphones comes equipped with high-quality noise cancellation technology that more or less eliminates interfering frequencies. As far as the design is concerned, they are easily foldable and don’t take a significant amount of space around your ears. The best part, however, is the battery life, which stands at an impressive 30 hours and makes for an ideal pair for long-term daily use.

Bose QuietComfort 35

As the name suggests, this particular pair brings you a fine combination of noise cancellation and comfort that makes you want to stick around with them for as long as possible. The ear cushions are incredibly soft, and the headband is sufficiently wide for a compact fit.

Practically speaking, it is a wonder. It can connect to two devices at the same time, for instance, and switch between them smoothly. The battery lasts for a solid 20 hours, and you can use them in wired mode as well, which inevitably boosts battery life and sound consistency. At a price of around $448, it might be out of the budget, but it is an investment well worth it.

Beats Solo 3 Wireless

As you might already know, battery life is the one area where Bluetooth headphones can let you down. However, that is not the case with the Beats Solo 3, which has a large battery life of 40 hours. The pair also consists of an innovative feature known as the ‘fast-fuel’ option whereby you can play music for three hours after a mere five minutes of charging.

At 215g, they are certainly heavy, but they more than make-up for this with comfortable ear cushions and that signature Beats bass. As far as price is concerned, they will put you back by around $300.

JBL Everest 300

With thickly padded earpieces and pure white color, the JBL Everest 300 is a sight to behold. It has a battery life of 20 hours which is pretty average in this domain, but they do provide a nice sound. A major letdown would have to be the fact that noise cancellation is non-existent, but other than that, it is a pretty cool thing to own.

Bowers & Wilkins PX

Rounding off this list is the lusciously designed over-ear wireless headphones from Bowers and Wilkins. With exquisite leather padding providing comfort and the substantial headband providing stability, they are highly convenient. At a weight of 335g, they are certainly heavier than the usual pair, but they are also foldable thereby making them very portable.

The noise cancellation technology is there, as is a decent battery life of 22 hours. The price ($399) may not sound pleasant, but you can’t be blamed for gravitating towards them anyway; they are simply that good.

Let’s be honest. You can’t ignore climate change anymore. Global temperatures ARE rising, and it’s pretty clear that pollution by humans is mostly to blame. And while people may tell you one person adopting a greener lifestyle isn’t going to make much of a difference, it is STILL important you do your part. And following these ten painless changes to your home is the perfect way to start:

1 – Cleaner habits

This may sound strange but adopting cleaner habits like not wearing shoes inside your house can make it greener. Think of it as cleaning your hands before a meal to prevent dirt on your hands polluting your food. Similarly, leaving the pollutants in the outside world at the doorstep keeps your home clean, and a clean home is one step closer to a greener home.

2 – Shopping responsibly

Buying used or second-hand items may not sound very attractive (or hygienic if we’re talking about clothes). But the amount of good it can do for the planet is undeniable. As long as the item you need for your home (like an electronic appliance for example) is in good condition, you should opt for it instead of brand new items. This will eventually help to reduce a ton of waste. Another great practice is to buy only what you need; reckless indulgence isn’t the way to go.

3 – Recycling, recycling, recycling!

Throwing out old plastic containers may feel extremely convenient but repurposing them is a much better alternative than adding to the landfill sites and smog in the air from burning plastics. Use them as decorative pieces or re-use them as food or chemical containers. Get creative and resourceful!

4 – Cutting back on chemical products

When it comes to chemical products used in the house, there are many you can do away with (or reduce the use of):

  • Cleaners
  • Detergents
  • Bug sprays
  • Pesticides, insecticides, and herbicides

There are natural alternatives to almost all of these, ones that use plant extracts as base ingredients and hence leave much less of an impact on the environment if used. Try those instead.

5 – Greener diet choices

Keeping an eye on what you eat can also make your home a greener environment. If you impose a house rule where you effectively make everyone eat only vegetables for just one day in the week, buy raised meat (i.e., minus hormones and the works), and make a point to finish up leftovers instead of throwing them out, you’re reducing food waste and the costs to the environment for livestock raising, all of which contributes heavily towards bettering the environment better.

6 – Reducing waste

Unless you’re planning on throwing wild parties now and then, it’s a bad idea to invest in disposable cutlery. Use washable plates and cutlery instead and even reduce waste by using every item to its fullest extent.

7 – Keeping an eye on electricity usage

This one goes without saying. Switch off anything that’s not in use; that includes your ACs, TVs or Microwaves on standby (they still consume electricity). Try spending less time in front of a screen and read a book instead or take a walk for leisure. You’ll not only end up with a greener home but also a smaller bill at the end of the month.

8 – Replace showerheads

Check your showerhead. If it’s been quite a while since you changed it, it’s possible that it may be faulty and wasting too much water every time you take a shower. Getting it changed will let you save a lot of water every time you take a shower without compromising on your shower itself.

9 – Regulate your water heater

Keeping your water heater on for only an hour before your bath may sound like a bother; in reality, however, it’s only a simple matter of rotating a dial to keep the heater in “Pilot” mode when not in use. Hardly a sacrifice when compared to the savings in your gas bill.

10 – One or two flower pots aren’t too much trouble

There’s no denying the very presence of potted plants can elevate the quality of your interior. They require very little maintenance too and are hardly a hefty investment. Definitely worth the try.

Selling your house in the offseason can be a real challenge. After all, basic laws of economics dictate that whenever there is a smaller demand for a commodity (your house in this case) in the market, the price at which the commodity can sell at is expected to fall too. Statistically speaking, the best season to sell your house in late spring since most people prefer to move during summers.

That’s not to say that you can’t get a great bargain for your home in the autumn or winters, but the chances of you running into prospective buyers are greatly reduced. Which is why you need to do everything you can to attract the few buyers who are on the lookout for a house during the season.

Here are five ways to increase your chances of selling your house in the offseason:

1 – Keeping your home neat and tidy at all times

Though this applies for all seasons of the year, you need to keep your house’s exteriors neat and tidy as you can. This is especially important during the off-season as your front porch and roof are bound to get blanketed with withering leaves in the autumn and snow in the winters. Keeping the entrance to your house clear automatically makes it more welcoming, which is exactly how you’re going to draw in every prospective buyer inside your house.

2 – Adding seasonal touches to your home

Besides keeping your house tidy, another way to make it stand out among competitors in the market is to make an effort to decorate it according to the season. Seasonal touches to your house’s exterior and interior not only make it more attractive but also signal to prospective buyers that the owner of the house is someone who takes good care of their home and they would hence find this house more well-maintained in comparison to others on the market. There are many things you can use to decorate your house according to the season:

  • Decorations according to upcoming festivals (Halloween, Christmas, etc.)
  • Seasonal flowers and plants
  • Firepits
  • Colorful pillows and interior design
  • Sweet scents according to the season (Apple and pumpkin in autumn for example)

3 – Taking care of some nagging repair problems

For some people, it may not make sense to spend money in minor repairs around the house if they know they’re not going to be around to use the house in it’s fixed condition. That’s why some people prefer to let buyers renovate the house on their own before moving in. But here’s the problem with this approach: Not fixing up the insulation (something that’d be felt in the cold, off-season), or having a leaky pipe here and there, significantly reduces the value of your house and reduces your bargaining power. On top of that, you even risk losing buyers who’d rather move into a perfectly fixed house rather than waste time fixing up yours. That’s why it’d be better if you patched up all the minor problems before a buyer notices them.

4 – Let there be light

One of the best ways to make your house’s interior more attractive is to make as much natural light as possible enter your house. This is especially true in the cold off-season with limited daylight hours that subconsciously darkens peoples’ moods with the reduction in light. Having a naturally bright interior, therefore, brightens up their day, making them much more likely to look at your house in a positive light. Use lightweight curtains and mirrors to achieve this.

5 – Be flexible

Unless you can wait for the busy real estate season to get a better price for your house, you really can’t be all that choosy with your buyers. Your prospects are limited as is, so having a haughty attitude towards someone whose initial offer (in your eyes at least) is ridiculously low can come back to bite you.

The fact that they even put an offer signals interest and interest in the off-season is in short supply. Place a counter offer (what have you got to lose?), bargain to get what you think is a fair price, throw in a few incentives to sweeten the deal; I’m not saying you should lowball yourself. Just don’t let any opportunity go to waste.

This might be surprising, but your shower might be making you sick. A hot steamy shower is comfortable and soothing, but at the same time it might be getting you sick and covered in germs and bacteria. If you open your showerhead, you would see it covered with bacteria known as NTM (nontuberculous mycobacteria). Researchers from the University of Colorado have shown that places with NTM correlate with lung infections.

Bacteria lives and thrives in all shower heads and household water distribution systems. While most of these bacteria are harmless, NTM, which can cause lung infection is present in showerheads and is a health threat to the public.

Bacteria in showerheads

Your shower head is one of the most disgusting, dirty and filthiest objects in your house and hardly anyone knows about it. It is directly related to lung infections and lung diseases. The bacteria inside these heads are harmful and malignant.

Even if you use a shower filter, the bacteria remain. This is because the purpose of the filter is to reduce chemicals like chlorine from the water and not microbes and harmful bacteria.

So many people are covered every day in germs and bacteria because of the lack of knowledge regarding this. Their mouths are filled with germs as they prefer brushing teeth in the shower not knowing the consequences.

Here are few common bacteria and microbes present in the shower head.

  • NTM
  • Mycobacterium avium
  • Mycobacteria gordonae
  • Staphylococcus
  • Streptococcus bacteria
  • Legionella pneumophila
  • Atypical mycobacteria

How to clean your showerhead

Now that you have seen various harmful bacteria present in the showerhead, you might have made up your mind to clean your showerhead.

You might be thinking to yourself if showering with all these bacteria is getting you clean for real or not?

Here are few different ways you can clean the bacterium in your showerhead thoroughly.

The easiest way to clean your shower head is by filling a sturdy plastic bag with distilled vinegar and attaching it to all the shower heads in your house. These bags can be attached using a rubber band or anything that is feasible for you.

An alternative is removing the shower head completely and soaking it in a bowl of distilled vinegar. Let the shower head be soaked in the vinegar bowl for at least an hour before taking it out. And remember to use a fresh and new sturdy bag for every use. It is advised to dispose of the plastic bag after every use.

After the bags have been attached to the shower heads or the shower heads, have been soaked in vinegar bowl for over an hour, remove the plastic sturdy bags and dump the vinegar in the sink. Remember to run the shower heads and wash them with water thoroughly to flush the vinegar out.

The frequency of washing your shower heads

The advised time frequency for cleaning your shower heads is every six months. Once your shower head is cleaned with detail and soaked in vinegar, the effect can last up to 6 months before the shower head needs to be cleaned again.

It is strongly advised to regularly clean all your shower heads with detail to keep yourself from all sorts of harm and health threat by the bacteria in the shower head.


It might be surprising for you to know how dirty your showerheads can be and how easily we ignore the consequences of not cleaning our shower heads. The types of bacteria present in these shower heads can cause lung infections and also infect open wounds in some cases as well.

To reduce harmful bacteria, it is advised to clean your shower heads by the method shown above properly. This would prevent many diseases and keep you from health threats, and you can enjoy your hot steamy showers without guilt.

Several factors can contribute to an overall unpleasant sense in the house you live. Ill-groomed pets, leftover food, dirty socks, you name it. Things like these only change when there is a resolute change in lifestyle. For most of us, that isn’t an immediate option, and we want to make our house smell better instantly. It doesn’t matter if you’re going to have guests over soon or you want to drown out a distinct aroma, cleanliness if an attribute that every person should have. Here are a few tips and tricks you can employ to ensure that your home never smells bad ever again!

1)    Open all your windows!

This is as old-school and as classic as it gets. It’s simple science. Open all the windows and let fresh air in for further emphasis, open windows in several rooms. This will let air flow from one corner to another and create a breeze. If there’s no wind outside, it is recommended to turn on the ceiling fan.

2)    Smoke it out

Candles and incense are great remedies for bad smell in the house. You can use several of these to literally ‘smoke’ the smell out of your house. However, few precautions should be accounted for. Don’t use them in the kitchen because the mixture of the smell of incense and food will create a general aura of distaste which is likely to put off your guests as much as it is likely to put you off. Furthermore, when using incense, ensure that they all are of the same type. This is to ensure that the smell complements each other rather than leave a nauseating odor behind.

3)    Use greenery

Plants produce oxygen. Use that to your advantage. Invest in plants that can survive indoors in the absence of direct sunlight. The main advantage of these is the production of fresh oxygen right in front of you, which is likely to tackle the bad fragrance lingering around. Additionally, these also beautify the place, and their strategic placing can enhance the aesthetics of your house’s interior structure.

4)    Cook something delicious!

The aroma of baked goods is universally appreciated. This is why bakeries are often rated based on the general ambiance and the aroma. To replicate the same sensation, bake something you like and open your windows. As fresh air comes in, the smell of the oven will replace the bad odor and leave your house smelling of cookies and cake!

5)    Look after your pet

Generally speaking, pet animals such as dogs and cats are notorious for leaving their scent wherever they live or reside in — Furthermore, their sleeping spots and places that they spend most of the time in end up smelling just like them. To prevent your house smelling like one of your cats, ensure that any laundry associated with your cat is cleaned out before it gets too dirty and has to be thrown out. The same goes for your dog.

6)    Clean the laundry

Dirty laundry leaves behind an aroma that is suffocating and can ruin the atmosphere of the house. Dirty clothes are often soaked with pollutants and sweat. The mixture produces a smell that has a very unpleasant effect. Hence, make sure that your laundry and dirty clothes never pile up and are cleaned before things get out of hand!

7)    Take out the trash!

This should be done regularly and on a daily basis. If feasible, it should be done every night before going to bed. The reason for that is that the smell can accumulate over-night and by the time you wake up, it’s usually too late, and the clean-up can take a while.

8)    Make a potpourri!

One of the most efficient ways to go, making a potpourri is easy and doesn’t require much. Boil water on a stove and while doing so, add products and natural organic materials that smell nice, such orange peels or cloves. The steam produced will smell like the product added and will purify and replace the stagnant air that was there before.

If you have an extensive nail polish collection, you will inevitably have nail polishes whose color will be separated from the oil and chemicals. It happens to everyone, and most people think it is fine to use the cosmetic after slight shaking still.

But is it the right thing to do? Should you still be using a nail polish after its color has been separated from the formula? Let’s take a look into the details of using separated nail polish.

Can you use separated nail polish?

A direct and short answer to the question would be, yes, in most cases you can use separated nail polish.

The reason of separation of nail polishes is the difference of weight in the chemicals used in the cosmetic and with time the heavier ones go down to the bottom. But this issue can be solved by shaking the nail polish or mixing it with hand, and there is nothing wrong with using separated nail polish.

Using a sticky nail polish?

If you’re worried about your nail polish turning sticky, you don’t need to be worried because it does not indicate the end of the lifespan of nail polish. Although it can refer to reaching the end of the lifespan of the nail polish which is usually two years after the cap is removed. You can still use a sticky nail polish without hesitating, but it is better to add two drops of acetone for better quality.

Preventing separation for your nail polish

Everyone would want to keep their valuable and favorite nail polish from being separated. Here are a few things that you can do to prevent separation.

  • Store your nail polishes in a cool, dry place. A makeup box or cabinet is an excellent example. Direct sunlight and heat can cause your nail polish to become separated.
  • Ensure the cap is tightly closed.
  • Keep the nail polish straight and upright. If the cosmetic falls, pick it up straight away. This would prevent the chemicals from being separated.
  • Invest in better high-quality nail polishes. It is obvious that quality nail polishes would be more sustainable, last longer and pays you off better in the long run.

Cheap nail polish is easier to separate and harder to fix.

When to dispose of nail polish?

Goodbyes are always hard and especially when you have to bid farewell to your favorite nail polish. But fear not and think that all good things come to an end. And if you dispose of your old nail polishes, you’re always making space for the new ones.

But when is the right time to let go of your nail polishes? It’s not necessarily when the bottle is half empty or when your nail polish is separated. Nail polish should be disposed when it cannot be fixed from separation, and it is too crumbly to use. The standard life of nail polish is 2years and anything past that time is a bonus. But if the nail polish seems unrecoverable, then it is time to bid farewell to your precious cosmetic.

How to dispose of the nail polish?

It might be surprising for you, but throwing the nail polish in the trash is not the right way of disposing of nail polish. According to the U.S Environmental Protection Agency, nail polishes are considered household hazardous wastes and should be disposed of properly because of their chemical composition.

We do not recommend to throw the nail polish in the trash or pour them down the sink. The right way to dispose of the nail polish or the nail polish remover is by taking it to the nearest waste facility or a waste collection near you. These people would know the proper way of dealing with such cosmetics and hazardous chemicals.


We have seen that there is no harm in using a nail polish which is separated and that you can even fix it by mixing it or shaking it slightly. If the nail polish can’t be fixed and has been more than two years old, it is time to let go of your accessory.

WEBSTER COUNTY, KY – The Webster Co Boys 12-13 year old ABA All-Star team hosted the first of several tournaments to be held across the region, this past weekend in Clay.

The Webster team is made-up of young men in the 7th and 8th grade from all schools and community’s from within Webster Co. The team went 4-0 claiming 1st place honors for the weekend.

Friday night, Webster was granted a forfeit win and advanced when the opposing team failed to show up for the scheduled game. McLean beat Henderson Maroon in the night cap 46-37.

Webster started the morning in the second round, facing Henderson White, who was granted a bye in the first due to a blind draw. Max McMain led all scores with 10 points. Trei-Ron Sims pulled down 6 rebounds and added 7 points. Webster was lead defensively by Zac Shoulders with 5 steals, 6 deflections and 4 points. Webster got down early in the first quarter but rallied to close the first forth with a 10-5 lead. The second quarter squad stretched the lead to 18-10 at the half, largely due to the crafty all-around play of McMain and fierce post defense of Justin Bumpus, who claimed 3 boards in the second. Webster coasted to their first win, 38-25, despite horrible field goal shooting where as a team WC went 13-55 for the game. Rounding out scoring for the Trojans was Hunter Hackney with 6 points, Jacob Fritz with 5 points, and Jamon Warren and Joseph Rowley with 3 each.

Central Hopkins and McLean played next where Central Hopkins was able to squeak out a win over the Cougars 44-40. The Henderson teams played each other in the losers bracket, with Maroon edging out White by a narrow margin, 50-48.

Webster Played Central in the battle of the unbeatens and the prevailed with a 16 point win, 62-46. Jacob Fritz led the young Trojans offensively with 17 points, and Shoulders had 6 assists and tossed in 7 points himself. Robert Daugherty sparked the Trojans with his stiff defensive play, and took the games only charge. From the post, Hunter Hackney had a great game with 5 boards and 12 points and fellow forward Houston Beller had another 5 boards with 3 points. But it was Trei-Ron Sims that led the Trojans in rebounds with 7 and 8 points. Fritz was also credited with a team high 8 deflections, with McMain had a team high 5 steals. Rounding out scoring was Zach Pugh with 4 and Rowley with 2 points.

The Cougars from McLean knocked off the Maroon team from Henderson to advanced to the third place game, 43-27, where they met the Central Storm. The Cougars got the better of the Storm in the re-match game, 54-48. Central was awarded third place, and McLean advanced to the finals against the home team.

The unbeaten Trojans continued in the championship game right where they left off in previous games, with a commanding first quarter solidified with a 3-pt field goal from Colten Durrance to close the quarter at 10-4. Fritz scored 6 of his 8 in the second to help stretch the lead to 23-14 at the half. The only signs of weakness the Trojans has was in the third where they managed a tourney low 4 points. But they rebounded and finished strong to close out the tournament with 41-28 win. Hackney erupted on the boards with a team high 9 and McMain and Shoulders led the squad with 4 assists each. The well-rounded scoring attack included: Fritz 8, McMain 7, Sims 6, Shoulders 5, Pugh 5, Hackney 4, Durrance 3, and Beller 2.

Posted by Karen Orange – iSurf News