HAHPN - December #1 2010 - Possibilities

• (Re)Think Possible
• Brett Favre'd
  

(Re)Think Possible
My old and dilapidated Nokia flip phone from 2004/05 conked out on me on Thanksgiving Day. So, I had to catch up with the rest of society and buy a new and more current phone by AT&T, the wireless carrier with the "Rethink Possible" slogan. I realized that I finally needed a change. I realized that it was possible to perform better in the cellular world if I made a change.

I am still getting used to my new phone: out with the old and in with the completely new everything it seems.

Although I liked my old phone mainly because it lasted for a very long time (probably 40 years in cell phone life) and gave me good results until the end, I needed better results as the industry changed. Oh, how this phenomenon is paralleled in our daily lives. For example, you may have a nutritional, behavioral, or physical issue to which you have been so accustomed; but it needs more than a tune-up. It needs a new cocoon or rebirth! You may have endured a lot of setbacks this year that have lead you to 'dead-ends' and down paths that are unfamiliar.

Right now, you could be thinking that everything or most things seem realistically impossible. Something or someone else could be driving your thoughts on impossibility, but you should, in fact, be thinking about possibility. Believe me, I am not a preacher. I'm just a health professional that sees many similarities between health, fitness, and wellness, and what you may call real life situations.

There is an immense analogy.

December is a great transition point between this year and next year. If you have set a health goal, stick to it! Don't write it off and say whatever because it will nag you over and over until it becomes the same, tired, and dilapidated goal you set every year. Anyway, if you set the same goal every year is it really a goal?

(Different thought process than a team or individual that sets their sites on winning a championship every year. News flash: every team or individual wants to win a championship every year. Hello, you don't play to lose!)

Brett Favre'd
So, you've heard the story. He's broken many National Football League (NFL) records. He's won a Super Bowl. He's won over many fans and enemies. He's gained a lot of respect. He even plays hurt.

He also cannot make up his mind whether to stay retired or go through the rigors of professional football - this might be true until now. I'm looking at Brett Favre, quarterback for the Minnesota Vikings, as though he sees how possible it is to keep playing professional football. I mean he can still play in the league. He's probably better than most quarterbacks in the Canadian Football League (CFL). Similarly, he cannot or will not be demoted. I do think that if Favre had an attitude of "I am an old NFL quarterback who thinks he cannot win, does not want to win, and will quit no matter what" than the outlook would be different. Look at all of the players who quit on their teams and are not injured or think they cannot do something.

So, Favre is looked at as someone who has trouble making up his mind. The whole saga is annoying. I'm not taking sides here, but old #4 is pushing. Someone has to be at least taking note to any present perseverance.

Be well,
Derek

HAHPN - November #8 2010 - The Customer

• (Customer) Service at Its Best

(Customer) Service at Its Best

It's supposed to be the most wonderful time of the year. But, some people like the spring better anyway.

During this time of year, stores will be packed with holiday shoppers. The essence of customer service is so vital right now. Since you all have been good sports and have endured the increase in emails this month, I wanted to leave you with something to look forward to for the month of December. The topic of customer service is a little different from health and fitness, but it does pertain to the context in which they are given. Not to mention, good customer service should be exercised in every retail store, home, church, in normal conversation, and more. However, this problem exists: good customer service is not always present.

I have a slight...yea, a slight (I was going to say "huge")...problem with poor customer service, especially in my field.

For so many people, this time of a year is a vulnerable time. Therefore, special attention to good customer service should be practiced. Rudeness does not have room. Going above and beyond keeps the customer/guest, and the worker/employee/host seeks great care.

Happy December,

Derek

HAHPN - November #7 2010 - Recipe Sector

• Quick Note
• Movement Recipe
• The Doctor's Note

Quick Note: Bare with me as I give you all two e-newsletters in a row. I had intended on giving you the 7th November email last week and the 8th one this week, but I had an unexpected loss. So, things changed just a little bit. You were supposed to get a video, but December will bring more videos instead.

Movement Recipe
What is it? A movement recipe is simply another way to move better. It may involve re/organizing your office, house, room, or desk space in a manner that makes you move more. For example, let's say you sit at your desk for hours. The phone is conveniently placed in arms length. The printer is just a backwards push of your chair away. For starters, you can place your printer further away; so you have rise up from your chair and walk to the printer, which could lessen muscle stiffening.

But, do not think to have pity on yourself just because you know or may find out that you may not move as fluidly as you did 5, 10, 15, or even 30 years ago. Before that happens, this season or even this week visit someone who is sick. They're either in the hospital, in a nursing home, a family member, a friend, or a stranger. We're all involved in this wellness plan!

The Doctor's Note
Just because the doc says all vitals are fine does not mean everything is absolutely perfect. Sure, 120mm Hg/80mm Hg is normal blood pressure and total cholesterol below 200mg/dL decreases your risk of heart disease, especially among men. You may walk out of the doc's office svelte and happy. That is good by the way. But, look down and you see a tire. Or, look up and you may feel a lot of tightness in your neck. Better yet, look to the side and you may realize that you're limited in your range of motion.

Ah yes, the doctor did not give you the lab values for these movements. These are the small intangibles that escape the doctor's good vitals news. A normal blood pressure reading could mean that you cannot ambulate up a flight of stairs quickly without breathing hard. It's a smoke screen with an elephant in the room (no pun intended).

Sometimes, the good health news we receive is only good; but it's not great or excellent. It sounds good to our ears (hey, you have a normal heart rate and blood pressure), but is it truly good for what we do or how we feel after exiting el doctoro?

Be well,

Derek

HAHPN - November #6 2010 - Video Supply

• Benjamin's Insanity
• YouTube Videos Are Here!!!
  

Benjamin's Insanity
The definition of insanity is doing the same thing over and over and expecting good results - Benjamin Franklin

Oh, how appropriate this quote (of many) is to health, fitness, and wellness.

YouTube Videos Are Here
I like to be a man of my word. As promised a while ago, I mentioned that I would post videos on YouTube. Well, guess what they're posted! Three videos for your viewing, so far.

You may find the YouTube videos at the following url:

www.youtube.com/user/TeemPTmicUp

Be well,
Derek

Hey! Must Be The Money?

Maybe I just do not understand.

Why (maybe I should say "how") do athletes tend to always go for the money when it comes to building a new contract?

I know. You might be thinking, "why not for go for the big pay out?" So, you mean that the big pay out is more important, more trustworthy, more potent, more exciting, more optimal, and more than playing or winning a "world" championship?

My beef is that players make the wrong decisions almost 100% of the time. There have been a few occasions when professional athletes have switched teams and opted to go to another team either for less pay or for more pay and make a championship appearance or win one: LeBron James and Chris Bosh (still pending), Shaq (still pending), Cliff Lee (made an appearance), Marian Hossa (won a Stanley Cup).

Then, there are players like Amar'e Stoudemire who received more money by switching to the New York Knicks. They're abysmal this year (again). I dread news that arrives when a good player on a good team seeks other options to join a mediocre team for more money. It tells me that winning a "world" title does not mean a thing. Tell that to Kobe Bryant, Paul Pierce, Ray Allen, Scott Niedermayer, and some others who have negotiated their contracts to come back and win a title.

It's a different story when a good or bad team simply dumps or releases a player. Free agency seems to hurt the sport and others. There must be something bigger than pushing for the dollars!

So, I am not a professional athlete. Never have been. It was a dream when I was younger. It's a reality that I realize would not occur years ago. I love working out like an athlete. I love sports. Grew up playing sports. I'll try basically any sport that I never have played at a competitive level. I'll watch virtually any type of sporting event. But, the one thing I cannot comprehend is a hoopla of money over a potential title. I guess one is guaranteed, and the other is unpredictable. The prediction should be greater than the guarantee in this case.

I'd rather retire from a sport without a title, with millions of dollars made, and with many people talking about my skills (Stockton, Iverson - he's not entirely gone) than retire without a title, make tens of millions of dollars, and be a team-to-team money (not title) chaser.

Derek

Maurice Clarett

Have you heard Maurice's story?

Now, as a Penn Stater I am rooting for this Ohio State Buckeye. I think his story is remarkable. Sure, there will be haters, hecklers, and have-nots who will try to deter Clarett from his goal and torment him through his journey. But, his determination and humility are very attractive.

Whether you are familiar with his story or not, Maurice Clarett was the feared running back for the Ohio State football team in 2002. That's right he starred for one year. He received a suspension from the team, was kicked out of school, challenged the NFL draft eligibility, wound up being drafted, was cut after the pre-season, partied hard (might as well say unsafely), involved himself in criminal activity, and faced up to about 20 years in prison.

That's the short version.

To hear him speak of his turn around from his old self is amazing. I would describe him as an individual who knows what it taste like to begin to bounce back and to bounce back. After enduring all of his tribulations, he returned to OSU (Ohio State University) to get his degree. With much affirmation and assistance from positive mentorship, he has collected himself. His mind has changed. His way of thinking has changed. His attitude has changed!

As a running back for the Omaha Nighthawks of the United Football League (UFL), Clarett is eyeing his prize.

But, have you listened to his story?

HAHPN - November #4 2010 - Nutrition & Wellness Connection

• Supreme Eat
  
• Ruffling Some Feathers
• Food Exchange. Food Challenge

Supreme Eat
Hey, the holiday season is coming, which means the supreme eating season is arriving. One of three things will happen, but make the right decision:
1. Overconsumption of food, under perform (perform is used to mean play/exercise/move/etc.)
2. Overconsumption, over perform - this would tend to be rare
3. Underconsumption, under perform
4. Consume well, in balance, in control, and in variety, optimally perform

Doing #4 is your best choice. It most likely will be your most difficult choice of this season, especially if you do not already have an effective exercise routine. Most people are used to doing #1. I'll be brief: #1 is a scapegoat for developing or planning a "New Year's Resolution", which only lasts until the end of January anyway.

Ruffling Some Feathers
Go above and beyond your normal schedule or routine. In a time where schedules go awry, it is vital to maintain control of them; but you can still go the extra mile.

Let's right to the point again: Remember the meaning of this entire season. Does it mean anything to you? What does it mean...? These are just two questions to ask yourself. I'm not solely talking about the meaning of Christmas or of Thanksgiving. I'm also including what does your current predicament mean to you? You may be overly stressed, consumed by deadlines, mixed with family stuff, and burdened by loads of things that linger in your mind. Not to mention, the weather is getting colder (I think).

So, laying low may or may not be the absolute best option. Attacking certain situations are sometimes necessary. But, do everything with control, as I say even with fitness.

Food Exchange. Food Challenge
Eight. Eight days until Thanksgiving. In what is probably the most busiest time of the year for grocery and wholesale stores lies one of the most challenging times for anyone with a fitness goal. No wonder there are so many Turkey Trots before the feast! Can we make a deal, please?

Here's what I have: With nine days left, can we challenge ourselves to eat as healthy as possible as a pre-appetizer? That is, eliminate any fried food, fast food (i.e., McDonald's, Wendy's, etc.), substitute a sweet dessert for fruit, don't skip breakfast, eat dinner early versus later in the evening, and treat lunch time likes it's supposed to get you through the rest of your work day, which means watch the grease and see the beginning of this paragraph. It's only for the next eight days!

Your exchange. Try it (you may already do it): That instant oatmeal in the kitchen cabinet...yup, the one that is microwavable...in its place, if you're into it, exchange it for some whole oatmeal. Yes, the one that requires boiling water. Said even better; it's natural cooking environment.

Be well,
Derek

HAHPN - November #3 2010 - Thanksgiving Excerpt

• With Firm Control

With Firm Control

A sequence of events have surfaced and have prompted me to write this piece on urgency as it pertains to health, fitness, and wellness. Life is so incredibly precious and an immense challenge that we face. Too often, we put off things that we need to do today or very soon. It's a struggle. At times, we sit back and watch things go by as if we are merely spectators only to say to ourselves later on, "Man, what if I did this?" or " I should have done that". In some cases it's necessary to take a look at what has transpired and at what steps still need to be taken.

It's true that our current status as a society is affected in many facets. But, to someone or to a group of people current times are not as bad. To another group of people, this period in life is the hardest they have endured. Both scenarios should tell us that, yes, the current state of the nation; and therefore, of individuals suffers to a degree. They also tell us that things are not as difficult as they seem or as they are perpetuated. It takes a great amount of support and other resourceful qualities to attain firm control over our most difficult situations.

Firm control...oh, how it is applied to everyday life and to everyday health, fitness, and wellness.

Be well,
Derek

HAHPN - November #2 2010

• The Arsenal: 13+ Benefits
• Just Run It Out. Hike It Out. Walk It Out. Bike It Out.
• Aging

The Arsenal: 13+ Benefits

It would be nice to have a facility one day. I will try to keep that dream alive. But, currently a lot can be done without one. I am sharing 13+ benefits that anyone can receive by simply reading or participating in a TEEM activity:

1. Health and Human Performance e-Newsletter (HAHPN) and HAHPN on Blogger - center the crux of health, fitness, and wellness information. Your email is added to the e-listserve

2. Home Exercise Program routines (HEP) - encourage you through postings to use these as supplemental exercises whether or not you have a normal exercise routine.

3. Referral System - entitles you to receive more sessions and network with others in the process. After your first session purchase, anyone you refer garners you a complimentary workout.

4. YouTube Videos – you are not obligated to participate in this benefit. However, it serves as a learning tool for those who tune in to the YouTube channel.

5. Movement Recipes

6. Food Recipe Tips

7. Accountability Partner

8. Movement Screens

9. Ergonomic Set-up

10. Community service

11. Movement Activities

12. Workshops and Lectures

13+. The ones I have not named.

Just Run It Out. Hike It Out. Walk It Out. Bike It Out.
Thanksgiving Day sees a lot of activity: cooking, cleaning, family gatherings, and exercise.

Yes, it never...well...exercise should never escape us!

On Thanksgiving Day, amid all of its natural and normal flavors, give thanks to the fact that you have a body that moves. Amid all of the deadlines, take some time to get out and run, walk, or bike. Do it in groups. Do it alone. Just play! It feels great to play before your big meal, for it helps with digestion. Your serotonin and endorphin levels will be kicking on Thanksgiving Day.

In case you would like to get everything started before the holiday or take everything in after the holiday, I am providing you with turkey trot links to the following metropolitan areas that you may be in the next month:

Maryland Running (Race) Guide

Philadelphia - Fairmount Park

Greater Boston Area and Beyond

DC and Northern Virginia

New York City and Beyond

Walk, run, hike, or bike as you will.

Aging
I understand that with normal aging comes aches and pains and crepitus and stiffness. Or, is it that with aches and pains and crepitus and stiffness comes normal aging?

I don't advocate pushing through joint pain or radiating pain. Those two types of pain need relief. I do strongly advocate pushing through "pain" that may arise from just being tired (sort of like playing three overtimes). A solidly good part of exercise is that your muscles are ripping in order to be built up. It is not all peaches and cream, so If it were, exercise would be called "Lounging on the beach and soaking in the sun".

I also certainly do not advocate for seizing exercise just because someone has reached a particular age. Let's take, for instance, Ernestine Shepherd, a 73 year old grandmother and bodybuilder in Baltimore and whose story is chronicled in the article "Body Building Grandma Ernestine Shepherd Bench Presses, Runs Marathons at 73". (I also posted a link on the facebook page earlier this year)...She did not quit.

So, why is it that aging is as a way to fall back? It's a question with many different subjective answers. Aging is a privilege because you get to learn more about the wisdom of your mind, body, and your soul.

Oh, do not think that I am solely referring to older adults and the elderly in terms of aging. Many of the young and versatile tend to be culprits to falling back on general health, fitness, and wellness. But, present is the potential to functionally improve.

Note: I never said you had to run a marathon. Heck,I just watch them!

Be well,

Derek

HAHPN - November #1 2010

• Setting Up a Perimeter
• No Ordinary Miner
• Holiday Aspirations

Setting Up a Perimeter
I enjoy the show Manhunters: Fugitive Task Force...as seen on hulu.com

There is something about U.S. Marshall's and their unique ability to track down virtually anyone and capture them when the fugitive least expects it. They go above and beyond to achieve their goal, whether they chase someone for 24 hours or fly to another state or U.S. Territory. Their years of training and experience are manifested through the execution of their tactics. Their plan to capture fugitives is just plain relentless!

The same attitude that these U.S. Marshall's possess towards their profession is the same attitude that is needed in achieving and in approaching health and fitness goals. The Marshall's do not typically struggle with making a decision because they have great communication. When one of them says they will do something, they do it. When there is a change of plans, they conform. In other words, procrastination, reneging, and indecisiveness arrive at a cost to the U.S. Marshall's, who cannot waste time.

But, these three characteristics are sometimes our biggest culprits. I admit that I have experienced each of these qualities at some point...but the willingness to change is open.

Too many times, as individuals, a perimeter is not set up. That is, the procedure to plan, act, and to maintain goal(s) slips away because a distraction arises. It is also indicative of a plan and thought process that is organized loosely. Whether you are starting to workout for the first time, starting marathon training, changing your diet, waking up earlier, or changing some other health habit remember to attack it. Don't go half-in or all-in with enthusiasm and pull out abruptly - once you have met the action phase the will to stop should diminish.

Set up your own task force. Yes, it is hard times for a lot of people; but there are ways to functionally progress.

No Ordinary Miner
I just learned today that one of the Chilean miners, Edison Pena, who was rescued last month wants to run the New York City Marathon. Talk about battling. First, he is trapped for 70 days and now he will endure one of the most physically demanding challenges. Well, you know what? Great for him!

I think it's phenomenal that Mr. Pena wants to conquer the NYC Marathon. Really? How many of us, after spending 70 days underground, would want to run a marathon less than one month after being rescued? I know he practiced while trapped, but I respect his superior contemplation on this matter.

Holiday Aspirations
The ability to train individuals both in the Greater Boston Area and the DC Metro Area is a goal that I would like to achieve, but it will take a lot of effort.

The holidays are a time in which training is feasible per location. However, a lot of creativity must be involved. I'm not promising anything right now as far as creative holiday training, but the matching possibilities are in arrangement.

Be well,
Derek

www.teempt.com

HAHPN - October #3 2010 - Athlete Interaction

• You are an Athlete in Focus
  
• Mirroring - Objects are Closer Than They Appear
• Extra Postings

You are an Athlete in Focus

October is a month in which a lot of new changes occur: The MLB Playoffs begin. The NHL and NBA regular seasons ignite. The NFL season is in full swing. A host of college and high school sports begin and are mid-season, depending on where you live.

Then, arrives your functional lifestyle:

The economy is tumultuous for many individuals. School tuition rates continue to increase. Different foods, cars, and toys are being re-called. Just...just let out your rebel yell!

Well, as I'll briefly hint on in this section, your time to deal with and operate at an optimal level with all of these changes defines why you are developmentally-athletic or are a developmental-athlete. You may face trials and tribulations in one area that ultimately interfere with your health and fitness as well as your ability to multi-task. An athlete, especially a professional one, tends to endure these same experiences at a higher level and in the spotlight. Oops, I almost forgot to put in the statistic that pros make a heck of a lot more money.

Mirroring

You, the adult, parent, and recreational runner, are like an athlete whether you play a sport or not or believe that you are capable of being like an athlete. Here's the deal: from a strength and conditioning perspective the athlete should be in top shape if he/she is in the mid-season of a sport. For the non-athlete, this [notion] holds true if you consider the beginning of the school year to be a new change, and the end of the year as the playoffs. Hey, why isn't that just like football season? Yup!

The fact is that many of us have different start, middle, and end points so your in-season, regular season, post-season, and pre-season could occur during anytime of the year. This functional structure is true whether you have a certain fitness goal, financial goal (depends on your current financial status too), or wellness goal (i.e., smoking cessation, alcohol cessation, etc.) They are all intertwined.

At some point, you will face easy and difficult points of the year...just like an athlete.

At some point, you will really kick yourself into gear, persevere, and triumph...just like an athlete.

At some point, you will be challenged to conquer a feat...just like an athlete.

Extra Postings

I am placing extra topic postings on the blog site without posting them in emails. This move will help distinguish an e-newsletter from a blog even though most of the topics covered in the email will appear on the blog site.


Be well,

Derek

The 33

It's remarkable to know that the 33 Chilean miners trapped some 2,300 feet below the surface in Chile will be rescued beginning tonight. In fact, the first miner is due out hopefully in the next few hours. This story reflects endurance, patient endurance, heart, strength, and so many other characteristics and themes.

This entire ordeal goes beyond many things that anyone of us have experienced. The rescue is by far the one of the greatest of this century. With much respect, the `00s started with monstrous news. The `10s are not falling short.

How are all of these events connected to health, fitness, and wellness. Well, health, fitness, and wellness are a part of living and are lifestyles. The events that have transpired and continue to manifest affect the lifestyles of numerous individuals - everything is influenced.

The recipe for living well and being healthy and fit cannot exist without the desire to believe and to have faith.

In living and doing,
Derek

HAHPN - October #2 2010

• It's Fast Food...in Abundance
• The Athletes, The Young...Easy Does It Y'all
• The Good and More Good

It's Fast Food...in Abundance

The United States ranks #1 in the fast food industry. Many sites rank Americans as consuming the most fast food. Euromonitor.com ranks the U.S. #1 in fast food consumption. With fast food restaurants in every city (some cities are more saturated than others), it is difficult to pass up a restaurant. Seriously, it's a culture thing. So, don't blame yourself too much.

Yes, I said it! Do not blame yourself too much if you consume more fast food then you would like. Let's face it: If you're hungry... I mean really hungry... you look to your left and to your right...up the street and down the street...and all you see are fast food chains (or in food courts). Chances are that you will eat at the fast food place. It's difficult to avoid it; however, it is avoidable. Fast food restaurants know exactly what they are doing when they advertise healthy menus.

McDonald's can add a tofu and brussel sprout burger, and it will still be suspect.

The Athletes, The Young...Easy Does It Y'all
I see a lot of young athletes and young non-athletes consume a large portion of junk food...when it's unnecessary.

I truly think that all young athletes should understand that junk food before competition is unacceptable. Yes, it's fuel. But, it certainly is not the best fuel or even the right fuel. I am aware that it is sometimes the only choice to make. The unnecessary consumption plays in when it is not the only option. As a former college athlete, I remember eating junk food before a game because it was the best and fastest option. Plus, how many college kids are going to prepare their own food for the road?

I also truly think that all young non-athletes should understand that the rare consumption of junk food is accepted. At a young age, teenagers gain an acquired taste for junk food. This acquisition continues into adulthood after it overtakes a good percentage of a teenagers diet. Thus, the inclusion of powerfoods is lost.

It's a battle that will be hard to break.

The Good and More Good

We have established that the abundance and density of fast food restaurants promotes problems for those who are really trying to eat healthy. The same rule counts for cheaper buffet bars, large and scrumptious holiday dinners, and freebies.

With this establishment, a person who is beginning an exercise routine, an avid exerciser, and an athlete somewhat fall in the same nutritional choice category. All three groups have to make the conscious decision to make a change in their nutrition plan. They may not eat the same foods or the same amount of calories, but they will share this restriction: avoiding what they know is bad for them! Simple as that.

The "good stuff", which we are calling "bad", is a form of satiety for those that do not follow a plan. The "good stuff" is also a nutritional break for those that do follow a strict diet plan.

I'll end: eat up!

Be well,
Derek

HAHPN - October #1 2010

• Pain Has Feelings
• It Starts in the Mouth

Pain Has Feelings
It hurts.

I used to believe in "no pain, no gain". I do not anymore. When it comes to exercising, it is not wise to fight through pain that can induce further injury. It's a moral rule of thumb: if a joint is painful rest it and get the appropriate care. A painful joint means that you can work with the pain and to the pain level not through it.

I recently read an article in the Wall Street Journal entitled "Getting in Shape but Without the Pain". Wholeheartedly, I agree with the article and add that the pain you feel when you squat and say "Owie!" is different from the pain you feel sans joint pain when you have not worked out for a while. Just a thought.

Pain is weakness leaving the body...I guess there are several ways to look at this quote. Pain could represent a number of things they do not involve exercise. But, in this case, movements that are pain-free are definitely beneficial when performed correctly; so the effort to strengthen is clearly present. As long as pain is present, very little movement will be performed - those individuals with chronic pain know the feeling.

Pain, it hurts but don't ignore it. Don't let anyone tell you to ignore it, if it is truly bothersome.

It Starts in the Mouth
"It" is not pain.

As I was reminded at my last dentist visit to continue to take care of my teeth; that is, brush, floss, and use mouthwash, I realized that our habits start in the mouth. Good and poor dental hygiene begin in above your shoulders. Often times, we opt to correct these habits that migrate down our bodies. But, there is a large percentage that ignores them.

The dentist, therapist, trainer, and doctor share a common bond with each other and with everyone else: We may not want to visit one another, but we will when it comes down to it...while we're engaged in the treatment we feel smarter...when the treatment has ended, hopefully, we feel better!

This health field is vast (the four mentioned above are just a small part). Many individuals in these professions work together to get the best out of patients. The difficult part is working well with each profession.

Be well,

Derek

HAHPN - September 2010 - #4

• Blunt Nutrition
• I Ate Once and Ate Again (Nom, nom, nom...nom, nom, nom...)
  
• Fasting
  

Blunt Nutrition
Being blunt what I mean to say is "what the heck are you eating?" I am not a nutritionist.



Included in this bit is everyone who does and does not eat well. If you eat well, bring someone else with you to eat as well as you do. Also, it is not the end of the world if you splurge. I splurge at some point and love foods like muffins, cookies, and other non-power foods (they are so good). But, splurging is rare. If you do not eat well...well, then...all I have to say is that it is your body.



There are categories that, for the time being will be deemed as Alpha, Beta, Gamma, and Delta. Really, I'm just having fun with names.



1. Alpha Group - you eat well and pretty much take care of your whole self.
2. Beta Group - you eat well and that's it.
3. Gamma Group - you eat poorly but everything else is good.
4. Delta Group - you eat without boundaries/poorly and everything is not good.



It is difficult to break an Alpha's nutritional routine. Beta's think they are doing everything they can, which includes the "I had a fruit for breakfast, a salad for lunch, and a healthy dinner that I consumed before 8pm". OK, but what did you do to help your metabolism? Gamma's are the barrel-chested individuals who do workout but just refuse to eat correctly/to their benefit. Delta's...(I just let out a big sigh)...are living to live. But, their eating habits could involve other underlying issues that need to be addressed.



For anyone that is reading and saying, "hey, you must eat perfect!" Then, you have not seen me eat around the holidays and at other events during the year. But, I have my boundaries. For anyone that is thinking that they must change their nutrition plan, well what the heck are you waiting for?



I Ate Once and Ate Again

Since I am not a nutritionist, I cannot give anyone a nutrition plan (do seek one if you need to) because that is the duty of the registered dietitian (RD). However, in my expertise I can force order and discipline in what you eat.



I'm not sure why people skip breakfast. But, it's not really a good idea. Aside from spiritual fasting, skipping breakfast just to skip it is like driving down a cobblestone road without tires...think about it....think about it...yea, you could get to your destination; but it will not be fun and will be very arduous. Plus, breakfast possesses the absolute easiest foods to prepare: fruits (no cooking necessary), toast (we're talking 2 minutes while you do something else. Add peanut butter to it and you have yourself a good protein treat), bagel (don't let the public fool you on this one. Again, you can add protein for it to last longer. It's full of energy), eggs (good protein, good cholesterol, while it's boiling you could be ironing). These foods are a few.



Snack: healthy ones are great between breakfast and lunch and lunch and dinner.



Lunch: I think lunch is a big culprit. It is the time of day when you may only receive a 60-minute break. Make it a good break. You'll be coerced by your friends/co-workers to eat at Charlie Shack's Food House (made it up) because their steak and rib sandwich is heaven. There are a few things wrong here: 1) You're on a budget and can't afford Charlie. 2) You want to get away from eating out because you make bad choices. 3) The line at Charlie's is so long that by the time you order your food you have to go back to your office, which means that you scoff down the sandwich, get a stomach ache, sit down at work, fight sleep because you're tired from the energy you put into eating lunch. Therefore, you attempt to listen to the radio just to win a prize with your 30 and over club card. 4) You wore white today and the steak and rib comes with a scrumptious sauce that has inexplicable squirting capabilities. Have you ever experienced any of these reasons?



I'll make it short: On a budget, then stock up on food at home and pack a lunch. You can still eat with your friends/co-workers.



Dinner: we're getting long here so...dinner should not be eaten too late because your body is shutting down as it prepares to sleep (OK, you probably know that). I know that sometimes it is difficult to avoid the late time. Dinner is a small meal. If you're properly fueling yourself properly throughout the day, then dinner will not be full of sweets; and it holds the potential to automatically stay small.



Workout: I'll be even shorter...eating a little something before your workout (i.e., foods that get you going and digest quickly) are great. Post-workout pretty much means "get something in you as soon as possible in order to thank your body" and you can have a meal after that.



Disclaimer: I have not supplied a magic nutrition potion. Everyone is different in their response to food. The holidays are coming and be wise and merry.



Fasting
I have two fasting ideas in mind: regular fasting and spiritual fasting.



Regular fasting, that is, skipping meals because you do not want to regularly consume enough calories is not entirely ideal.



Spiritual fasting, that is, skipping meals to gain a spiritual advantage. However, IT IS NOT A PHYSICAL ISSUE. Spiritual fasting and physicality are two separate things, yet both of them are involved in overall wellness. Yes, you get hungry, you may crave food, and you may end up cheating through the fast. However, it is not a physical issue for one very simple answer: you're participating in it to gain a spiritual advantage not a physical one.



Be fit, be healthy, be well.

Derek

www.teempt.com

HAHPN - September 2010 #3

As promised, below is the five-exercise home exercise workout:

[Just 5]
1) Jumping Jacks - 20 repetitions

2) Split Stance Squats - Hands behind head/arms crossed is easier - 10 repetitions each side

3) Lateral Push-up Walk (Do not have enough space then try: Assume the same start position. Laterally push-up walk to the right 1x. Do a push-up. Laterally push-up walk to the left. Do a push-up. Repeat for 30 seconds/Just short of fatigue/8x each side.)

Perform exercises #1, #2, and #3, consecutively with zero to 5 seconds rest in between. Rest for 30 seconds to 1 minute between sets. Now, perform the second set. You can perform a 3rd set if you are up to it.

After you finish your last set, proceed to exercises #4 and #5. Follow the same sequence as in exercise #1 -#3.

4) Front Plank (advanced = raise one leg and alternate) - hold position for 30 seconds or alternate legs for 20 total reps.

5) Side Plank (advanced = T-Plank) - hold position for 20 seconds.

To increase the fun do these outdoors.

To increase your popularity have your kids/spouse/girlfriend/boyfriend do it too.

Jumping Jacks

Split Stance Squat
(front view)


Split Stance Squat
(Side View)












Lateral Push-up Walk




Middle position











End position













Front Plank Hold







Advanced Front Plank Hold
(w/ hip extension)







Side Plank Hold








Advanced Side Plank
(T-position)

For your physical appetite. Bon appetite!

Be well,
Derek

www.teempt.com

HAHPN - September 2010 #2

* Info-mercurial
* O.P.P. (Outdoor Playground Parts)
* Stay Tuned


Info-mercurial
If you have never stayed up late to watch an infomercial, then you may not get some of the things that I am about to mention. Infomercials are entirely hit or miss. Some of the products that are publicized make it to gyms, clinics, and hospitals. Namely, the Total Gym is a popular item that has been "infomercialized". I personally deem it as the best infomercialized fitness tool.

Then, however, there are products such as the Shake Weight and Vibro Shape, a vibrating shape slimming belt. Seriously, if fitness were that easy that you need to be shaken or you need to shake something then there would not be any gyms, personal trainers, nutrition plans, or anything else associated with sustainable and effective health and fitness.

We would just shake.

Really.

So far, I have never seen any of the fitness gurus and intellects endorse or use any product that warrants very little work. Why? Because you have to work correctly in order to move correctly. If you belong to a gym or have a gym in your building, count how many pieces of exercise equipment have been on infomercials. I will say that the fewer the number the better equipped is your gym.

By the way, dancing is the best shake trimming tool in which you can participate. Have you ever seen an out of shape professional dancer on Dancing with the Stars?...Neither have I.

O.P.P.
No, the group, Naughty By Nature will not be making an appearance in this topic. I'm talking about the exercise version of Outdoor Playground Parts. Sorry to bust your bubble. I know you started singing the song. But, outdoor playground gyms are coming up with a vengeance.

I have to admit that I tried one out on Labor Day. I must say that the OPP's are convenient and very straightforward to use. They are especially more purposeful than a Shake Weight or Vibro Shape. Lastly, OPP's are free!! You do have to get the past the fact that OPP's have fixed resistances, are isolated, are crowded on nice days and in active areas, and are not the best means to a gym.

However, if you are running, walking, hiking, or biking try one out.

Stay Tuned
Just letting you know that I have third part to this e-newsletter/blog completed. It's a short home exercise program that you can follow, especially if you are a beginner. The special thing that I want to do for you is supply you with pictures of the exercises other than what is already on the Internet. HAHPN - September 2010 #3 will contain the workout. The blog will contain the images.

Be fit. Be healthy. Be well.
Derek

P.S. Spread the word. Submit an email to add to the list.

HAHPN - September 2010 #1

Defending Sport
Check out this clip. It shows Iowa University football player, Josh Koeppel, getting hit head-on by an unyielding pick-up truck while riding his moped. I'll tell you right now that he survives.

However, does playing football spare him of more serious injury? I say, heck yes! But, so does his size, speed of impact, and other variables (his guardian angels were with him). As a matter of fact, many contact sports such as ice hockey and rugby can serve as buffers between disaster and further disaster. I'm not saying you should go out and stand in the middle of the street, waiting for a car to hit you.

Many times sports and athletics get a bad rep. Scandals, over competition at a young age, intense physicality, and PEDs (Performance Enhancing Drugs) threaten the good ole name of sport. The good nature of sport is more powerful. It brings countries together in times of crisis (Olympics, World Cup). It gives attention to role models (Jordan, Ovechkin, Ochocinco). It makes people stronger, faster, and quicker. It does build character. Heck, sports even save lives and communities.

Sports are positive. It is only negative when people take it for granted. I'm not getting into the MMA debate...just yet.

FALLing Changes
I have tapped on this topic before, but the incoming Fall season (starts September 22nd and NOT the day after Labor Day) brings change. Your schedule changes. Your work changes. Your body changes. For this matter your mind changes. Traffic patterns change.

It is in your best duty to gear up for this change, whether you have to wake up earlier or prepare meals at different times. It is very tempting to fall back on your health, fitness, and wellness during this time. Do not do it! Adjust your schedule accordingly as burdens increase.

Growing up as a native of the Washington Metro Area, the Fall season meant school and even more heavy traffic. I have noticed that in the Boston area, the Fall means school and more heavy traffic and the exponential increase in the population (for the record, I like Boston better in the summertime). These changes call for adjustments to your regular schedule. Or, if you're not bothered by the change then maybe you can help someone else with his/her change. Ha, you thought you were just that much off the hook...nope!

Be easy,
Derek

HAHPN - August 2010 #4

Awareness

There are many things happening in the world: The 33 miners in Chile. The floods in Pakistan. An end in Iraq. Massacre in Mexico. Massacre in Congo. The list does continue. All of these things affect our lives directly and indirectly. I was talking to a near and dear family member the other day, and I mentioned that we are blessed to be able to walk freely in our homes while we talk in the phone, with our lights on, cool A/C, and television. Meanwhile, there are 33 miners who will not have those luxuries for a few months (I'm optimistic that they can all survive!). Not to mention, there are more people across the world who are in dire straights.

We can take this time to be thankful and accept the things that we cannot change. Oh, I think the wisdom will come.

More Awareness

I'm giving some shout outs in this section. These are all true whether it pertains to me or you.

Shout out to...
anyone who has a loved one in the hospital (May they recover and have full support)...
anyone hiking the entire Appalachian Trail (Wow, what a feat!)...
anyone just starting a workout routine and enjoying it (Keep it up!)...
anyone starting a fall sport (Play hard!)...anyone focusing on retirement (Hey, retirement is a form of wellness and supposedly gives individuals more time to do things...No? Yes?)...
dancing and other cardio sports. That is, ballroom dancing, salsa dancing, tennis, and Frisbee. Four things that I accidentally left off my top cardio activities list from the last e-newsletter.
all of the parents, teachers, instructors, and coaches who have started school or will begin the school year shortly (teach as if you are still searching for answers!)
all of the students and busy professionals who have started school or will begin school in the coming weeks (study hard, work hard!)

So, everyone is affected. These segments are just little something new.

Derek

Chile

Now, I'm not talking about the cook-off food that tastes so good once it hits your lips. I'm talking world news meets health and wellness. If you have not heard, there are 33 miners stuck 2,300 feet below the ground in Chile. I'll keep this one very short: fitness is playing a key in their rescue. Wellness is playing a key in their survival. I encourage you to read more about it here and courtesy of cnn.com.

In Strength,
Derek

Top Picks

There is still time to do any of these activities before the summer ends. Actually, there is time to do these activities even after the summer ends. I'm listing my top heart health/cardio exercises (not based on what I like to do but on what I think is best for the general population):

1. Running/Sprinting/Walking - Walking is in this category because everyone cannot run or put a lot of force on their joints for different reasons.
2. Swimming - Especially good if you have a joint issue and need a good cardio workout.
3. Biking - Not a lot of bad things to say about this one except that it is not running.
4. Cross Country Skiing - Winter's way of running without actually running.
4T. Jump Roping - Running in place with a little pizzazz.
6. Trampoline Jumping - exciting
7. Boxing - The stress reducer.
8. Rowing/Kayaking - Thinking outside of the box.
9. Dancing (Zumba, Ballroom, Hip-Hop) - Move your butt/self to a beat!
10. Rollerblading/roller skating - Fun. Definite fun.
11. Canoeing - Not as good as rowing and kayaking in the increased heart rate category. But, it does have that fun camp feeling.

It came to my attention that dancing and tennis are also good cardio activities. I concur. They were accidentally left off the list. Check out ballroom and salsa dancing; you work up a great sweat!

kg/m^2 = BMI (Best Movie Invented...No, I'm kidding)

As the school year approaches, more physicals will be issued; so arrives the topic of BMI.

Let’s say someone is 5’5”, 215lbs. By the BMI standard, this person is considered obese (BMI = 35.9). Let’s keep the same weight and change the height: 6’2”, 215lbs (BMI = 28.0) is considered to be overweight and on the cusp of obesity. (Whoa, hold up, Derek! Just wait one dag on minute! You mean to tell me that I can’t have that extra muffin in the morning?) Y’all, I never said that! I’m saying that BMI (Body Mass Index) is useful yet slightly misleading.

In these cases, we have two different heights with the same weight. Now, the 5’5”er is closer to the obesity range. Should that person get discouraged? No! The 6’2”er has a case that can apply to anyone. This person could be exceptionally ripped or doused in gristle!

Look at the number of athletes who fall in to this 6’2er category. Obese? Not at all. Muscular? Yes. So, why the confusion? Because BMI is what it is…an index. It is not…I’ll repeat: it is NOT a measurement. It’s a guideline. It does not even have a value. Do you think an athlete is concerned about his/her BMI? I hope not. They should be more concerned about their performance. So, if they are not concerned why are you overly concerned? Yea, but Derek the doctor said I need to lose 20lbs. 20lbs is a good goal. But, the doc didn’t say he wanted you to lose 5 points on your BMI – that does not make the most sense. Because of the BMI confusion, the amount of weight lost is more important.

Other more important measurements include the following: body fat, lean muscle percentage, circumference measurements. If you change these your BMI can rise, drop, or remain the same. The only absolute constant thing about BMI is your height if you have stopped growing. It is possible to gain muscle and remain at the same weight, which indirectly would still make your BMI the same index number if you’re the 5’5er or the 6’2”er at 215lbs. See, it’s a little misleading.

But, BUT! BMI is still useful because it provides a warning. Take the 6’2”er from above. As soon as this type of person stops his workout intensity/level, those bulging muscles wilt. Yea, that’s a good term: wilt. Case and point – NFL Linemen post retirement (I know they’re not 6’2”, 215), Dan Marino and Nutrisystem.

Wilting - it reminds us of the conversational phrase, “lose it or use it.”

Yoga and Pilates: Two Peas in a Pod

It’s only a thought.

You might have seen a group of people carrying yoga and Pilates' mats as they scamper to class. You may have never seen it. But, these two gigs are like siblings. Yoga is the sis and Pilates is the brother. But, they get along in the end. Better yet…they’re both brothers from the same mother: anything you can do I do better; I can do anything better than you type of brothers.

Let me fill you in. Yoga has its special kinds: ashtanga, vinyasa, hot (bikram), power, prenatal, and more. Pilates has its special kinds: Stott, Windsor, mat, reformer, and German (OK, it’s not called German. It started in Germany.) Both of them can correct posture, have strange poses, increase flexibility potential, and work wonders for your core. Pilates tends to strengthen a little more than its bro. Yoga seems to dive a little more into Zen formation – it’s supposed to be peaceful/restful, but you do run into the occasional “fired up” yoga instructor or participant.

Yoga, so I have heard/read can help you manage hunger. Take that weight loss! However, I am not buying into this characteristic because it seems like a simple mind-over-matter technique that can be accomplished doing other things as well.

Men, we are always searching for classes or types of exercises that are manly. If you look in on a yoga or Pilates class, they are female dominated (like most fitness classes). But, if you want to impress your lady or a lady, show her your tree pose or the 100 as shown here:

Lastly, can an athlete perform yoga and Pilates? Of course! A lot of athletes have very tight muscles and need the extra flexibility to move in a better range. Yoga should not be the main component of an athlete's strength and conditioning program, but it could help with posture, flexibility, and relaxation.

Pilates is also a plus for athletes. Certain Pilates moves will be used in a rehabilitation setting, and this correlates to functional movement. The Pilates will also strengthen the mid-section/core. A strong and powerful core equals a strong and powerful mover.

Just do NOT do this.

Tale of the Tape: Time vs. Priority

I respect everyone’s time and realize that everyone has different agendas, many responsibilities, and sometimes not enough help to get everything done. However, I also realize that time and priorities are two different things. Sometimes, we say we do not have time to do something. But, we actually should say we have not made something a particular priority. Check…just check this out:

24 (hours in a day) x 7 (days in the week) = 168 hours in a week

168 – 42 (hours of sleep in a week for those that average 6 hrs a night) = 126 hours (remain). We’ll call this “6-R” for the six hours of sleep per night route.

168 – 56 (hours of sleep in a week for those that average 8 hrs a night) = 112 hours (remain). We’ll call this “8-R” for the eight hours of sleep per night route.

6-R: 126 – 7 (avg. hrs. to get ready in a week) = 119 hours remain
8-R: 112 – 7 (same) = 105 hours remain

6-R: 119 – 25 (avg. commute in hours a week. Some areas have a higher average commute.)= 94 hrs. remain
8-R: 105 – 25 (same) = 80 hrs. remain

6-R: 94 – 40 (avg. hours in a work week) = 54 hrs. remain
8-R: 80 – 40 (same) = 40 hrs. remain

6-R: 54 – 7 (avg. hrs/wk to eat and to prepare food) = 47 hrs. remain
8-R: 40 – 7 (same) = 33 hrs. remain

6-R: 47 – 19 (avg. hrs/wk spent watching TV) = 28 hrs. remain
8-R: 33- 19 (same) = 14 hrs. remain

6-R: 28 – 8.89 (avg. # of hours spent on the phone, socializing per week) = 19.11 hrs. remain
8-R: 14 – 8.89 (same) = 5.11 hrs. remain

6-R: 19.11 – 5.83 (avg. hrs per week of religion/church) = 13.28 hrs. remain
8-R: 5.11 – 5.83 (same) = -0.72 hrs. remain (We have lost the 8-hour per night sleepers)

OK, so I left out: time on the Internet, shopping, longer commutes, working overtime, time needed to care for a loved one, time needed to care for kids, and average time playing video games. All of them have an effect. It is also true that some people average less than six hours of sleep per night. Yet, the main issue is that there is still time left during the week to accomplish things that we say we cannot accomplish due to lack of time regardless if we average 6 to 8 hours sleep per night. If we make these things on our agenda a priority, we can perhaps get them done in a timely manner.

For this case, I am of course applying it to working out. I do often hear people say that they are too busy to take care of their bodies physically, mentally, and spiritually. If this is not a problem for you, you may realize that you can adjust your schedule to bring other activities to the forefront.

However, by knocking out some of the superfluous activities (i.e., 14 hrs/wk of TV watching; 13 hrs/wk on the Internet, most of it is not as productive as possible) agendas and goals can be completed. For the quintessential 8-hour sleeper, time is lost if the above schedule is followed. If you find yourself, going overtime with time, then adjustments need to be made in your schedule.

I know there is more to this information.

Tale of Two Cities

Two years ago, this list comprised of your top 10 fittest cities, according to Men’s Health and Fitness:

1-5	6-10
Colorado	VA Beach
Minneapolis	Seattle
Albuquerque	Honolulu
Denver	San Francisco
Portland	Milwaukee

With the Southeast and the Southwest as the least fit areas.

According to Travel & Leisure in 2009, it was reported that the top 10 included:

1-5	6-10
Denver	Minneapolis/St. Paul
Portland	Miami
Austin	San Francisco
San Diego	Honolulu
Seattle	Los Angeles

Foreshadowing: Boston #14, DC #21

Welcome in 2010, Forbes Magazine and the ACSM (American College of Sports Medicine), the more reputable source on this topic, weigh their rankings. Now, where are the top two cities on this list located? Washington, DC and Boston, MA.

You may say to yourself, “DC is #1? But, the heat hit me in the face this morning!” Or, “Boston is #2? But, it’s bitterly cold!” I don’t blame you for saying these things. I mean, why isn't Honolulu, Miami, LA, or any other warm climate cities at the top of the list? Well, I guess they’re lolly-gagging in the sun.

As a matter of fact, I do not know the correlation between fittest cities and climate. I mean, Minneapolis is high on the list of the fittest. The results show that to be the fittest goes beyond climate control and location. DC and Boston happen to be two of the most diligent working cities in the 50 states with plenty of outdoor activities.

I’m just a little surprised by DC’s #1 ranking in this category (but scenery and parks have the potential to play a factor). I’m not too surprised with Boston’s rank considering all of the students and the city is health-crazed. But hey, these two cities deserve the top rankings.

Any which, who does these polls? How do you rank a fittest city? If you ask me, have you seen the size and athletic prowess of the rats in DC and Boston? That’s enough to make anyone move fast!

Travel happy!

Let's Move!

If you have not heard, Michelle Obama has launched her Let's Move! initiative, which serves the purpose of fighting childhood obesity (and I'll add in fighting the inactivity epidemic).

On Tuesday, July 13, 2010, Mrs. Obama sat down for a 30-minute interview to talk about her plan. You can see the interview in the previous blog.

I like this initiative. I don't think it is the answer to all of our childhood obesity and inactivity issues, but it is a great...addition.

There were four things that I want to concentrate on with this initiative:

1)Mrs. Obama talked about getting children engaged. I agree with her in saying that kids should be engaged in cooking. I remember being a part of a cooking class as a kid in addition to watching my parents and grandmother cook.

My experiences helped to appreciate how food is prepared in the kitchen and helped to appreciate the cook (you know when you put salt, pepper, sauces, and other condiments on certain foods you are undermining the cook's skills to a degree?). Hey, I'm not saying that I don't do it. But, I don't always do it either.

---

2)First Lady Obama talked about how grown-ups need to change their habits in order to make this initiative work. I wholeheartedly agree!Kids look up to their parents and guardians. Let's say a kid wants to play, but the parent is not tired from a long day at work. The parent chooses to make lounging and watching TV a priority over giving the kid some attention....Now, I know I do not have any kids yet. But, for the betterment of their health the kids deserve that attention...Changing actions, thoughts, words, and ideals is very important in this case. It can happen.Pacing, organization, and control will be key as well.

---

3)Our First Lady Obama talked about establishing a generational goal. Basically, five years is too short to achieve this goal with tremendous results. I mean, an entire generation has been affected due to a change in ideals, thoughts, actions, and words...Would a kid rather play video games for 4 hours or play outdoors? Four hours seems to be the unfair answer.

Don't get me wrong. I played video games too growing up, but the chance to get outdoors and play took precedence. We used video games as a rest period!

---

4)Michelle Obama talked about professional leagues supporting healthy kids. Mrs. Obama, good looking out on this one! Who do most kids admire? Athletes. In what do athletes play in, well some? Professional leagues. To see an individual with blessed physicality like an athlete (or a non-professional athlete) is amazing to a kid versus someone who does not have that appearance...serving by example and influence is key here.

OK, that's it!

CSCSing it,
Derek

HAHPN - July 2010 #3 - Busy Topic Month!

* Blog
* Pulling and Pushing
* Michelle
* Snapshot!

Blog
Wow, July is a busy month. OK, just established a blogsite...here! :). Meaning, you can see ALL of the past topics covered since 2007. I included the postings from facebook during the Jan `10 to March `10 transition period. I may still post the same things through email. But, Derek, why would you have a blog site and post it through email? Because I know that you may not want to click on the blog hyperlink every email. However, the blog site will include pics (see Snapshot!), is more detailed, and does not include announcements. The emails will continue to be short.

I hope the blogspot is easy to access because it sure is nice to give you the capability to look at old posts...well emails.

Pulling and Pushing
I'm going to try something right now. I know I have been pulling and pushing some folk. Last time I mentioned that I had posted a survey in order to garner interest in a fitness boot camp/fitness mini camp (tad bit sensitive to the name "boot camp". Might need changing) for those individuals up here in MA and down in DC. I know there are many of these "camps" everywhere. But, I'm making mine a lot different. But, by all means, if you have a routine I am not taking you away or pressuring you. It is not my intention. Also, I'm not that type of trainer/coach. I do believe in a network of function. The meaning of the "camps" runs much deeper, and the action is broad. Psst, in case you're wondering I don't just do "boot camps"...

...And for those of you who do not live in MA or in the DC area be patient because like Big & Rich, the country music singers, these "camps" might be comin to your city.Without further adieu (if you filled one of them out, thank you for the umpteenth time. I will give you the results as soon as we reach our goal for either area), I give you:

The DC Survey

The Cambridge/Boston Survey

P.S. The haircut and hair salon question is for real!

Michelle
Did you miss First Lady Michelle Obama? Well, here she is ---- Let's Move!
Will blog on this video/topic and post on the blogspot.

Snapshot!
The first set of photos from the Fitness Boot Camp Trifecta (still want to change that name "Boot Camp") earlier in the month are attached and one is below. I will also put them and any other future pictures on the blogspot.

That's a smile of tired muscles

That's it!

Stay positive my friends,
Derek

www.teempt.com

Facebook: TEEM Performance Training
Twitter: @TEEMPTraining

HAHPN - July 2010 #2

Park Bench...was rearranged and edited on 12.20.2022. The message below was used as an email

•Happenings •Muffin's Top - For the Genders •Park Bench vs Treadmill Happenings 

Park Bench vs Treadmill The treadmills are coming! The treadmills are coming! Oh my gosh, hurry and buy one! 

Not so fast!

Let me begin by saying that treadmills are great. But, you could do better by having a park bench nailed to your basement floor. A few days ago, I was talking to someone about how much fun it is to perform exercises on a park bench. I mean, it’s a park bench. It sits through the harshest weather, gets messed on by birds, dogs, and people (hey, it’s true). Yet, it sits there; all for your leisure and physical fitness enjoyment. 

What can you do on a treadmill? 

Run, walk, jog, sprint, jump, shuffle, and upper body workouts. All of this is great! You can also do these same things outdoors, a place that provides a very small amount of aid and does not cost a couple hundred or couple thousand dollars.

So, what on earth can you do on/with a park bench? Squats, various lunges, various types of push-ups, planks, split jumps, upper body workouts, and more. Basically, these encompass the exercises you most likely are not performing to the best of your potential. 

OK, Derek, what is your beef with treadmills? 

There is no beef. My relationship with treadmills is lean. But, look at it in this manner: the tread on the treadmill is an aid. The handles on a treadmill are an aid. The digital numbers on the treadmill are an easy visual aid. The ground and everything that you cannot immediately touch outdoors are not aids. You have to propel yourself, set your own speeds, change direction on your own. So, with this ideal in mind, why waste time buying a treadmill if it is not going to be used a lot? (Psst, you can go outdoors or use your “indoor playground” for free) 

Bottom line: people love cardio. With cardio in mind a treadmill becomes a household favorite. But, you need more than just cardio to meet any fitness goal. Among other things, you need strength training. Strength training is the back bone that a lot of people lack – a park bench offers strength training more so than a wasted treadmill. Now, when the two are combined (cardio + strength training) the results are greater (see the topic “Muffin’s Top – For the Genders” and can revisit “Love and Marriage – Cardio & Strength Training). 

Before leaving this topic as is, I know it gets too cold and too hot to the point where you do not want to go outdoors. But, if you’re seriously going to buy a treadmill, which, said again, costs thousands of dollars, by all means…USE IT! If you already have one, decide if you truly need it. 

How do you do that? 

Well, is it used as a clothes hanger? Is it only used once a week? Has it been broken for a while? If you said ‘yes’ to these questions, then I am an advocate for getting rid of it! You would do your body better if you go outdoors (less aid, fresh air, see things). However, if you work from home and need a walk-station while you work, then you can get clever and make one out of your old treadmill. Otherwise, your park bench is waiting. 

My advice to anyone no matter what your age is…GET OUT AND PLAY! Have fun, Derekwww.teempt.com Facebook: TEEM Performance Training Twitter: @TEEMPTraining

Good morning to you all! A few things may change and are happening now. 1) The e-newsletter format. Plan to organize it, so individuals can add or delete themselves from this list. I honor any requests. Also, a new format (unlike the previous one) will be easier to make, be more aesthetically pleasing, and will let me know who is actually taking in this info. 2) Blog. Those very short entries that show up on these emails may actually find themselves on a true blog site, hopefully accessible via the website. You can hopefully also see old posts from a few years ago. Oh, they have evolved 3) Surveys. I randomly selected many people from this list (in the DC and Cambridge, MA area) and sent out a fitness related survey as it relates to fitness boot camps and fitness mini-camps. I can expand these surveys to more DC and Cambridge area individuals on the list, but I will do it with your permission. For those who have filled them out, I say thank you very much! For those who have not (said in a quiet but direct voice) can you please get them in as soon as you can! 4) Photos. Photos from the first Fitness Boot Camp Trifecta held on July 6th, 10th, and 12th are now posted on the facebook page Muffin's Top - For the Genders Look at yourself in the mirror. Now look away. Look back at yourself in the mirror. Now look away. Is your belly pouch talking to you? If it isn’t, that’s superb. You are in an admired population. But, for some of us it is more difficult to avoid our ‘Muffin-Tops’ or for our sake, “Muffin’s Top”. I apologize to anyone who has a friend named “Muffin” - we’re building tough skin here. Who is “Muffin”? I’m not talking about the scrumptious, sweet, and nice buns that come out of the oven. I’m talking about the image of the soft (or crispy) overflow on the top that muffins exude as it hangs over the paper. In terms of physicality, muffin’s top finds its way to nestle snuggle and sleep in our guts. It’s that adipose tissue around our belly buttons that we sometimes name. Muffin needs to go. Not only does he/she provide some sort of self-consciousness. But, “Muffin” is detrimental your health, especially your heart health. Check it out: blood is trying to make its way to your heart. But, somewhere in the middle it gets side tracked by adipose tissue around the belly button. Meanwhile, your heart is screaming, “Hello, I need some blood!!” Getting rid of “Muffin” is a great goal. How you get rid of it is even better. You have many options, including the following: exercise (that is, vary up what you do); exercise well (don’t sit around too much); eat (breakfast, snack, lunch, snack, and dinner); eat well (watch everything and eat in moderation, with variety, with balance, and with control). Oh, I could go on. But, I won’t bore you. I understand that sculpting “Muffin” into a lean specimen is very difficult. I named mine “Jeffrey” and, for the life of him, he hates it when I put effort into my exercise routine and eat well. I keep this idea in mind when discussing goals with individuals and when teaching/coaching fitness boot camps. 

HAHPN - July 2010 #1

•Heat
•Part II of "Rev Up Your Warm Up - (because it bores me!)"

Heat
It's hot! Just wanted to put that out there.

"Rev Up Your Warm-up - (because it bores me!)" Part II
Alright! Part I was sent back in early June. Now, it’s July. So, have you been to a baseball game and arrived early enough to see the players warm up while you eat your peanuts and people watch? In fact, baseball is not the best analogous sport for dynamic stretching as it pertains to performance (but hey, it’s summer and baseball is the sport of the season right now.) Football, on the other hand, is a great way to experience how a good warm can affect performance (Note: training camps starting soon)…Now, let’s go to yourself:

Whether you play basketball, football, hockey, or soccer recreationally or participate in triathlons, duathlons, walks, or long runs, a dynamic warm-up should be a ritual (just slightly above a routine). It should be set and ordered and varied depending on the activity you are doing, your fitness level, and current functional level. How do I know that I am dynamically warming up? Pay attention to your sweat. Have you ever perspired when holding a stretch for 30 seconds? No! Maybe you have because it was a hot day like today. Breaking a minor sweat before fully exerting yourself is fine.

If you attend any gym, all you need is approximately 15 minutes for this type of warm up. These famed 15 minutes can but are not limited to including the following: two to three minutes of jogging, biking, running, rowing, jump roping… (basically, the cardio machines)... followed by approximately 10 minutes of dynamic warm ups.

Oh my gosh, Derek, what are some of these dynamic warm-up exercises?! I will give you some of the more common names:

• Knee tucks
• Butt-kickers
• Skipping
• Leg swings in standing
• Arm circles
• Arm hugs
• Arm swings

That’s it for now! Hope you enjoyed these two parts. As for demonstrating the warm-up exercises, I will actively work on a Youtube channel.

In bodies moving,
Derek

www.teempt.com

Facebook: TEEM Performance Training
Twitter: @TEEMPTraining

HAHPN June 2010 #2

Newbies

Got Time?

Newbies
We have some 'Newbies' to the e-newsletter list. I welcome everyone who has never received an e-newsletter from this email address. I will have to strategically get you caught up on past topics. Right now, I am taking a hiatus from the extravagant newsletter template that surfaced earlier this year and last year. Enjoy!

Got Time
Do you have time? Of course you do! An individual, on average, spends a few hours a day on the Internet. So, while you are doing what you like to do on the WWW, check out these topics from the website's discussion forum:

The Fourth

Heat

World Cup Poll

World Cup

Relief Efforts

Shark's Tank

Kid Plays

Holiday Planning

In health and fitness,
Derek

www.teempt.com

HAHPN June 2010 #1

•Hiatus
•Promo
•Rev Up Your Warm Up (because it bores me!)

Hiatus
Well, hello to you all! It has been about two and half months since the last e-newsletter. Some things have changed, and other things have improved. The website has undergone some minor updates with more topics in the discussion forum section. The TEEM facebook page continues to be updated. Lastly, skype. Skype is a good way to answer and demonstrate in health and fitness related inquiries. Touch base at skype to DAbe4others.

Promo
Check this out. I know it's short notice. If the Celtics win tonight, receive a complimentary outdoor boot camp training session. I know everyone is split up geographically on this distribution list, so this promo is valid for anyone in the Boston and DC areas. All you have to do is email the word "Boot Camp" to derek.arledge@gmail.com by Friday, June 18th at 6:18AM EST.

Rev Up Your Warm Up (because it bores me!) - Part I
As part of a minor change to HAHPN, I will be including more detailed blogs that will eventually make it to the website. Here, is part I of Rev Up Your Warm Up (because it bores me!)

Rev Up Your Warm-Up (because it bores me!) – Part I
The warm up has fined tuned itself over the years. If you regularly attend a gym, you may see a few members doing a couple of old-fashioned static stretches before they begin their exercise routine. No! By any means, do not copy them. You are only asking for performance and muscle trouble. I will give you this rule of thumb. You may repeat the mantra on your own:

Static stretching, the way our coaches told us to stretch, is not the best form of stretching before a workout routine (repeat 3x).
Active and dynamic stretching routines are the new and more effective form of a dynamic warm up (repeat 3x).

Why didn’t my coach tell me this when I was an adolescent? I could have shown my skills on ESPN Sportscenter (um, yea, not quite).
So, you could be wondering. What are the benefits of a dynamic warm-up. Hone in for a second:

•Increase blood flow and core temperature
•Increase nervous energy (= increase nerve transmission rate)
•Increase muscle activation
•Increase muscle awareness
•Increase movement fluidity (= decrease muscle stiffness)
•Increases muscle-tendon suppleness
•Enhances free coordination of movements

In some cases, static stretching is preferred by an individual. But, this choice is entirely up to the discretion of the trainer/coach and the client/athlete. Would you like some homework? The next time you go to a baseball game (it is summertime in case you have been deprived of warm weather, so far) get there early to see the players warm up. If they do not do dynamic routines, then either 1) they’re asking for trouble 2) Or, their strength coach does not like his players to execute high performance. [Stay tuned for Part II]

In health and fitness,
Derek

TEEM Performance Training
www.teempt.com

March Last Part

As you can see, I have split up the topics according to genre. Here is the video clip section:

---

Video Clips

January 12, 2010
Thought this clip would be important since it includes our nation's top doctor and health professional...right? All that needs to be said here is...if you don't practice it then it will be more difficult to implement it in the lives of millions. That "it" is general health, fitness, and wellness. By the way, getting fit and staying fit is a way of life not just how you are at the particular moment.
It's a lifestyle

February 3, 2010
Good form of news on another important reason to be as fit as possible. Hey, it reaches across the globe!
Global Fitness

February 8, 2010
I truly believe that the Mediterranean diet is the healthiest diet (or one of the healthiest diets) on the planet. Too often, we decorate our meals with extra salt, sugar, and other additives. Don't get me wrong. I love food and satisfying my gustation. But, I also…
1) Respect the cook (unless it's store bought potato salad)
2) Like to think clearly
3) Understand that a lot of foods taste good without additives (don’t get too caught up with additives; it’s not the end of the world if your greens, to your liking, don’t taste like a sweet)
4) Understand that the physique you could use a little Mediterranean. Stay eating, my friends.
Mediterranean

February 11, 2010
Now, we're talkin'! Sometimes, it is not ALL about what you eat or how often you eat. Those two things are important for overall health. But, all of the time it is about how you move and when you move. Outdoor parks and recreational areas like the one in this article are great. Someday there will be a generation of human beings that will be stronger, faster, and more able then our generation today. That is a good thing.
Playground

February 20, 2010
Just putting this article link out there as a goal to avoid taking too many medications. Sometimes, prescriptions are unavoidable. However, it is in our best interest to stay as healthy as possible for as long as possible in order to avoid taking medications. In other cases, people have been taken off medications because they improved their health. This achievement accounts for health conditions such as high blood pressure, diabetes, hypertension, and more. Is it possible to decrease the number of pills you may pop…of course!
Pills

Done here.

Derek