The Sentinel

The Spartan beat goes on; SJO now 8-and-0 after crushing Pioneers

St. Joseph-Ogden's Tanner Jacob directs teammates while keeping the ball away from Normal University High School's Mason Hooper-Willis during the second quarter of their game on Friday. Hitting five three-pointers, the senior finished the non-conference game against the Pioneers with a game-high 20 points.

PhotoNews Media/Clark Brooks

ST. JOSEPH - For the past two seasons the Spartans had a bright, shining star with Ty Pence on the floor. As demonstrated by their now 8-0 record after pulverizing Normal University 77-47 on Friday, this season's St. Joseph-Ogden roster is an entire constellation.

After a competitive dual between two of central Illinois' top Class 2A programs in the first quarter ending 17-10, SJO scored 20 points in each of the three remaining frames while allowing their opponent an average of 12.3 points. The Spartans' defensive effort was stellar.

"I thought our defense played really, really well," said head coach Kiel Duval, now in his fifth season leading the Spartans. "We were solid defensively the entire night."

U-High came to St. Joseph with a 3-1 record against the pack of Bloomington-Normal schools and had taken down Rochester and Pleasant Plains, contributing to their #2 seed for this month's State Farm Classic.

"We knew these guys were seeded higher than us, and it felt good to beat them," said Tanner Jacob after turning in a game-high 20 points against the Pioneers. The senior was on fire in the first half, draining five treys helped dominate their guests at halftime, 37-19.

St. Joseph-Ogden senior Luke Landrus dribbles around Normal Univiersity's David Null. Landrus shot 50% from the field and was a perfect 2-2 from the free throw line for the Spartans in Friday's home win.

PhotoNews Media/Clark Brooks

Duval said his game plan was to run the floor and look for openings during the transitions. He gave props to his players for getting the ball to Jacob and creating open looks for shooters.

"You know, you always look better when you hit shots," Duval said.

After he sunk his first three out in three-point land, Jacob's confidence was ignited. The senior was 5-for-8 from behind the arc and was 1-for-2 inside it.

"They just kept leaving me open. Once I hit that first one, I knew I was going to have a good night," he said. "I just knew they were going to go in."

Like Orion in the night sky, the St. Joseph-Odgen has seven or more stars that has the team glowing with talent.

"Chemistry and depth," Jacob replied, when asked about the team's strenghts this season. "Compared to past years, we have had really good players, but we haven't always had that deep of a bench."

Watching the past eight games, it is clear how far the talent goes down the varsity 2023-24 squad.

"We have multiple guys we can sub in if a guy gets in foul trouble or a guy got hurt," Duval explained. "Coy (Taylor) was limited tonight. Other guys stepped up, he played the role and carried on."

Despite being limited to just 16 minutes on the hardwood, Taylor was 4-for-4, pulled in three rebounds and dished out a couple of assists.

Depth? How's this? The Spartans narrowly missed having five players in double figures against arguable one of the best basketball teams from Bloomington-Normal.

Surrounded by U-High players, SJO's Tanner Siems tries to put the ball back up in the second quarter.

PhotoNews Media/Clark Brooks

Logan Smith amassed 15 points in 26 minutes of play and led the team with assists at seven. Luke Landrus finished with 13 points, two rebounds and a pair of assists.

Tanner Siems and Taylor had nine points each. Siems led the Spartans' rebounding with five boards.

Sophomore Cameron Johnson paced U-High with 12 points, and Dalton Kruger, a senior, with ten. The Pioneers, who have another shot at SJO if both team's make it to the State Farm Classic semifinal on December 29, dropped to a 5-4 record.

Jacob and the Spartans are back in action at home next Tuesday, hosting Ayden Ingram and Bismarck-Henning-Rossville-Alvin. Ingram has averaged 16 points per game for the 8-2 Blue Devils.

A holiday tidbit you can't overlook; tips for your festive light show

Photo: Bob Ricca/Unsplash

NAPSI — While for many businesses, homeowners, and renters in our lovely communities, decorating with lights is a festive holiday tradition, it’s important to keep safety in mind. Here are a few simple tips from National Grid on how to celebrate in a safe and energy-efficient way:

Limit light use: Running lights for hours on end can be both dangerous and costly. Wait until dark to turn on holiday lights and be sure to unplug them before going to bed or leaving the house. A good rule of thumb is to keep lights plugged in for no more than six hours each day.

Aim for energy efficiency: Upgrading to LED bulbs from traditional incandescent mini bulbs can be both cost effective and energy efficient. LED bulbs use up to 90 percent less energy and can last 25 times longer than incandescent bulbs. Additionally, using a light timer and an advanced power strip to cut power to decorations when they are turned off can minimize energy usage.

Keep lights updated: When purchasing lights, look for the Underwriters Laboratories label to indicate that they have been tested and met industry safety standards. Before decorating, take a minute to look for any frayed wires, damaged sockets, cracked insulation, and burned out or missing bulbs to avoid electric shock. Also, read all labels to make sure light sets are correctly deployed and determine whether they are designed for indoor or outdoor use.

Practice tree smarts: According to the National Fire Protection Association, 45 percent of Christmas tree fires are related to faulty or misused lighting and electricity. Play it safe by keeping natural trees consistently watered. Additionally, keep all extension cords and light strings away from the tree stand and water bowl. When buying an artificial tree, look for one with an Underwriters Laboratories label to ensure it has been tested for fire and electrical safety. Don’t overload branches with too many decorations or hang ornaments on lighting wires. Finally, avoid electric-powered decorations when decorating a tree with metallic needles or branches.

Be on guard outdoors: Always be aware of your surroundings when decorating outside, as contact with power lines can lead to serious or fatal injuries. Decorations cannot be hung on or even near live electrical supply lines. Keep decorations at least 10 feet away from power lines and maintain that same distance when using an aluminum ladder. All lights, cords, plugs, and sockets should be rated for outdoor or all-weather conditions, and protect cords by keeping them off the ground or using waterproof cord covers. All exterior lighting should be plugged into ground fault circuit interrupters (GFCI), which automatically cut power when faults occur to prevent electric shock.

Don’t get overloaded: A common danger with decorating for the holidays is overloading your electrical circuits, which can trip breakers and fuses. To avoid this, check the fuse or breaker panel to determine circuit capacity and never double-up extension cords or power strips. Older homes generally have circuits that carry a maximum of 1800 watts each, while newer homes’ circuits can carry a maximum of 2400 watts.

The holidays should be a time of joy and peace. Lights can help make things festive and bright. Keeping these safety tips in mind can help you enjoy a stress-free holiday. As always, National Grid will continue working every day to build and maintain a smarter, stronger, cleaner electric system that reliably and affordably powers your celebrations year-round.

7 reasons to get started with your fitness program

Movement is medicine. Active movement is the best way to prevent and improve chronic disease says Dr. Jaynie Bjornaraa.

Photo: Kampus Production/PEXELS

NAPSI - Because physical activity and healthy aging go hand in hand, getting started with a fitness program included in your health plan can do more than help you maintain your health as you age.

"Movement truly is medicine," says Dr. Jaynie Bjornaraa, physical therapist, fitness professional, adjunct professor, and senior vice president of rehabilitation services and digital fitness solutions at American Specialty Health (ASH).

Dr. Bjornaraa oversees the Silver&Fit® Healthy Aging and Exercise program for ASH, ensuring that its members get evidence-based recommendations when starting their fitness routines. She helped develop the program's onboarding feature, which sets members on individual fitness journeys based on their needs. Fitness levels, exercise goals, and personal preferences all factor into a tailored 14-day workout plan.

"Research has shown that active movement is the best way to prevent and improve chronic disease. And the great thing about exercise is that it benefits your cognitive health 'memory and mood' as much as it affects your physical well-being," according to Dr. Bjornaraa.

She offers this short list of other benefits a thoughtful fitness program can provide:

1. Improved Health Being physically active can reduce your risk of disease, strengthen your bones and muscles, help you manage weight, and boost your mental well-being.

2. Preventive Care Physical fitness can help prevent certain high-risk scenarios such as serious injury from falls, which is the leading cause of accidental death in older adults.

3. Social Interaction Some programs offer links to connect with clubs and free group fitness classes online for various types and levels of workouts.

4. Health Rewards Incentives for tracking your activity though a fitness program can earn various awards as well help you work with your medical provider to better manage any chronic disease.

5. Personal Coaching Connecting with a health coach during regularly scheduled sessions through a fitness-focused plan can help you achieve a variety of wellness goals.

6. Cost Savings Fitness-focused plans often include low-cost access to fitness centers and exercise videos for a wider variety of workout choices.

7. Quality of Life A thoughtfully designed program will help members develop a workout plan, which can help you stay mobile and maintain their independence.

The benefits of a regular exercise program shows up almost immediately, especially if you stay committed to the lifestyle change.

Photo: Mikhail Nilov/PEXELS

Even for individuals who don't currently engage in fitness activities, Dr. Bjornaraa says it's never too late to start.

"You can be 80 years old," she said. "Whenever you decide to start an exercise routine, you'll notice the health improvements quickly add up. However, starting slow and staying consistent is the key to building fitness levels and a good program can help you steadily reach your goals."

It's important that your health plan supports your long-term health and fitness. If you're considering adding fitness to your routine, be sure to work with doctors before starting any new exercise regimen.

Finally, once you've started a fitness plan, make the most of it. Stay committed to a lifestyle of fitness. Regular attendance in exercise classes and engaging in your wellness will go a long way to help you maintain and improve your health.