THE SAUGUS ADVOCATE – FriDAY, JAnUArY 16, 2026 Page 9 Savvy Senior Girls’ basketball: Lady Sachems finding their identity after split week By Dom Nicastro A t about the midway point of the season, Saugus High School girls’ basketball is still defining exactly who it is — and, in many ways, that clarity is starting to show. The Sachems sit at 4–4 after a split week that included a 52–37 loss at Winthrop and a 52–47 home win over Swampscott. For first-year head coach Taylor Bogdanski, the contrast between the two games offered a clear snapshot of where the team is — and where it’s heading. “We’ve been really trying the past couple weeks,” Bogdanski said, “to talk about who are we as a team? What are our strengths?” With a new voice on the sideline, Bogdanski said the focus has been on establishing core values rather than reinventing everything at once. “It’s my first year, and we’ve been starting a bunch of new things,” she said. “We can still have core values and find who we are.” The loss at Winthrop was lopsided on the scoreboard, but Bogdanski said it also served as a turning point. “Winthrop played unbelievable,” she said. “They absolutely picked our pockets a lot. They had a girl who shot lights out.” Bogdanski made it a point to credit the opponent while also acknowledging that Saugus didn’t put together its best performance. “We competed, but I think it just wasn’t our best showing,” she said. Film review afterward highlighted one major issue: “We’re standing still offensively is what was hurting us,” Bogdanski said. “As for Winthrop, I think that our offensive game was our issue.” Rather than dwelling on the loss, Bogdanski said the group responded with urgency. “After Winthrop, I think we were all kind of like, OK, we’re here,” she said. “There’s only room to grow. We need to look at these moments and analyze them and see what we can do better.” That growth showed up two nights later, back on Saugus’ home floor for the first time in more than a month. “We haven’t been home since Marblehead, which was the second week of December,” Bogdanski said. “So it probably was nice for the girls to get on the floor and shoot in the gym that we do every single day.” The Sachems leaned into ball movement, pace and defensive intensity — the same areas that had been emphasized in practice. “When we came to Swampscott, we were just flying up the floor, moving the ball really well,” Bogdanski said. “Defensively, we were all over the floor. I think our intensity was unbelievable.” Saugus also fed off the atmosphere. “I also think they feed off of the gym and the energy in the gym, because families are there and friends are there,” she said. Senior Peyton DiBiasio led the way with 24 points against Swampscott, while Niki Breton added 15. But Bogdanski said the bigger takeaway was how spread out the production became. “We had contributors all over the floor,” she said. “They can’t face guard one person. If one person’s being face guarded, then the next person steps up and so forth.” DiBiasio’s scoring remains consistent — attacking the basket, knocking down threes and getting to the line — but Bogdanski said her impact continues to expand. “She’s also setting her teammates up for success,” Bogdanski said. “When she’s attacking, she’s kicking the ball for Niki, who’s a great catch-and-shoot kind of player.” Bogdanski added that Katie Hashem plays a similar role, both finding her own spots and distributing when defenses collapse. Defensively, Saugus has shown a willingness to adjust game by game. “We mix a bunch of different things,” Bogdanski said. “We have a lot of defensive weapons on the team.” From full-court pressure to half-court traps to denying the opposing point guard, Bogdanski said the Sachems are learning to adapt. “I wouldn’t say we have just one thing that we do,” she said. “I think we’re kind of just everywhere, and we’re adjusting every defensive style to different games.” Saugus faces a challenging stretch ahead, including a road game at Masconomet and a non-league matchup at Arlington Catholic. Bogdanski expects Masconomet in particular to be a strong test. “They’re quick,” she said. “They play full-court man, they move BASKETBALL | SEE PAGE 13 by Jim Miller Chair Yoga: Safe, Simple, and Beneficial for Older Adults Dear Savvy Senior, I’ve been hearing a lot about chair yoga lately. My New Year’s resolution is to improve my health and get moving again, but I have trouble getting down on the floor. What can you tell me about this type of yoga? Arthritic Abby Dear Abby, If you’re looking for a safe way to get active again but find traditional exercise routines difficult, chair yoga may be the perfect fit. Chair yoga is a gentle form of yoga that’s done either sitting on a chair or using the chair for support while standing. It adapts traditional yoga poses so they’re accessible to people who may have limited mobility, balance issues, or difficulty getting down on the floor. This practice helps improve flexibility, strength, and balance, boosts circulation and mobility, and promotes relaxation while reducing stress. This makes it an effective and safe way to stay active and support overall well-being at any age. A typical chair yoga session begins with simple seated postures, such as gentle twists, stretches for the arms and legs, or movements that open the hips and shoulders. These exercises loosen stiff joints, improve posture, and increase flexibility in areas of the body that often become tight with age. It can also include standing poses like modified lunges or gentle balance work, with the chair always nearby for stability. Breathing exercises are often incorporated throughout the practice, encouraging participants to slow down, deepen their breath, and cultivate a sense of calm. Sessions usually end with a short period of guided relaxation or meditation, leaving participants refreshed and grounded. How to Get Started To get started, you just need a sturdy chair without wheels and preferably without arms, and some comfortable clothes. The goal with chair yoga is to stretch, not cause pain. So go only as far as feels comfortable and don’t push beyond your limits. If possible, consider joining a local chair yoga class. Many local senior centers, YMCAs, and community recreation centers offer chair yoga as part of their wellness or fitness programs. Some yoga studios and gyms may offer gentle yoga or chair yoga too. And if you’re enrolled in a Medicare Advantage plan, you may be able to access classes for free through SilverSneakers.com. If attending an in-person class isn’t an option, you can also practice chair yoga at home. There are chair yoga apps and many videos you can access on YouTube to guide you through a routine. Chair Exercise Options As an alternative to chair yoga, there are chair exercises you can add to your routine that can help improve strength and balance, reduce joint pain and prevent falls. To execute some of these exercises, you’ll need some resistance equipment like light dumbbells, water bottles, soup cans or resistance bands. Sit-to-stand: For this exercise, sit at the edge of the chair, feet hip-width apart. Stand up without using your hands, then slowly sit back down. Use hands lightly on the chair or use a walker or cane if needed for support. Seated marches: Sit tall and alternate lifting one knee at a time toward your chest. Seated bicep curls: With elbows tucked in, curl weights towards shoulders, then lower with control. Seated overhead press: Press weights overhead from shoulder height, then slowly lower. Seated leg extensions: Extend one leg straight out and hold for 2-3 seconds, then lower and repeat. Heel raises: Lift heels off the floor, pause, and lower back down. For noticeable benefits, these exercises should be performed at least three days a week, doing three sets of 8 to12 repetitions. Send your questions or comments to questions@savvysenior.org, or to Savvy Senior, P.O. Box 5443, Norman, OK 73070.
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