TEEM Performance Training - HAHPN - January #4 2011: A Couple of Hip Stretches

Health and Human Performance e-Newsletter

• Hip Hop

Hip Hop
Only five emails for the month of January, so there is one more to go after today. Since I am having issues with my computer, I have to change some of the topics that I would like to cover in this month. Today, we will start with your January exercise or stretch (I can only provide a photo for you right now).

It may not be a surprise that you have tight hip muscles, which prevent you from moving optimally. But, is important for you to have strong and flexible hips. Think about it - your hips are meant to be strong and mobile not stiff and fragile. Hips are the center piece of the body that house (anyone thinking of The Commodores right now?) your glutes, lower abdomen region, upper quadriceps muscles (front of the leg), upper hamstring muscles (back of the leg). When these areas are tight, it can affect other joints because you compensate movement. So, let's loosen them a little bit (I have attached two photos. They will also be on the blogsite if you cannot view them here):

Photo #1. Standing ITB - you are quite welcome runners, walkers, and stairclimbers! 8 each side, hold for 2 to 20 seconds depending on how tight you are.

Photo #2. Standing March Cross with Hold - shoulders square (don't rotate them!), arms can be extended out like you're forming a "T", in marching form, or in running form. 8 each side, hold for 2 to 20 seconds depending on how tight you are.



I highly recommend these if you sit at a desk for most of the day. If you walk all day, you can benefit from these stretches as well. If you're an athlete, these stretches should almost be second nature - you guys [athletes] should have an adequate knowledge base on hip stretches.

That's it! Happy snow to anyone who has some. Happy sunshine to anyone without snow.

Be fit,
Derek

www.teempt.com
http://derekteempt.blogspot.com

TEEM Performance Training - HAHPN: January #3 2011 - Young the Restless

• Tales of Athletic and Tall Imitation Leprechauns

Tales of Athletic and Tall Imitation Leprechauns
Yes, I had fun coming up with this name. We're talking about the Boston Celtics and you. I'm not targeting the team because I have become a fan recently. They're on HAHPN's radar because I took a quick peek at the most recent NBA Power Rankings courtesy of sportsillustrated.com, which holds the Celtics, the oldest team at #2 in the league.

Oldest team. Number 2.

Mascot is a leprechaun.

Just shaking my head (smh for the texters and social media communicators).

What is the key point here? As stated in the ranking "The Celtics are smart about when and how they rebound." For a team that is last in the NBA in the vital statistic of rebounding, being ranked #2 is refreshing. It can show us that the fountain of youth is not merely achieved by how you look but can be achieved if you make smart and accurate choices with your health, fitness, and wellness (take that excessive Botox).

Another point: As we age our muscles, bones, and more may ache a little longer. But, there are already more realistic and valid ways to stay young. The aging process can be slowed down. But, coaching yourself smartly can lead to great results (kudos to high achieving 40, 50, 60, 70, 80, and 90 year-olds, and cognizant Centenarians...oops, OK to anyone who is high achieving.)

Be fit,
Derek

P.S. Tune in to the facebook page for other information stats and fun all-around news. Today gets a song.

Strength and Conditioning Specialist

www.teempt.com
http://derekteempt.blogspot.com.

TEEM Performance Training - HAHPN: January #2 2011 - The Number XLV

• Preparation Sunday - Super Bowl

Preparation Sunday - Super Bowl XLV
All champions must prepare to win a battle. You're a champion even if you do not think you're doing a lot. You're a champion even if you're doing just a little bit. Think about the practice squad athletes on the Steelers and the Packers as they prepare for the Super Bowl - they do not perform as much as the regular players, but they are still champions.

So, check out this venture if you want to call it one: we have 11 days until the Super Bowl is played in Dallas, TX...Days 1 to 5 - kick it up a notch and try a new physical activity each day. It could be as simple as marching in place or balancing on one foot while you watch Modern Family, for example, or while you watch your kid play. Days 6 to 10 - in the wellness portion of this preparation try some meditation/reflection/prayer or write about your day.

What the heck does this have to with the Super Bowl, Derek? Everything. I bet a lot of the Packers fans and Steeler fans are taking a sequence of their own leading up to the biggest commercial day of the year. It doesn't mean you have to sit back and let enjoy the prize. Plus, it's a good way to start off the year and stay consistent with the change you promised yourself at the end of last year (if you decided to make a change right away).

Oops, Day 11 - enjoy! Legend may have it that churches in Wisconsin, Eastern Minnesota, Wisconsicanada (made it up) and in Central and Western Pennsylvania will see a surge in their congregations. Offering baskets will overflow, cheese production and cow-tipping (hey, there are a lot of cows in PA...a lot!) will increase on Sunday, February 6, 2011.

Be fit,
Derek

www.teempt.com
http://derekteempt.blogspot.com

HAHPN - January #1 2011 - First One of the Year

Health and Human Performance e-Newsletter

• Happy New Year
• Get in Shape to Shovel
  

Happy New Year
We are 12 days into 2011. Holiday leftovers are most likely gone. Winter storms have arrived. Gym memberships have increased. The fight to do something new or something epic this year has begun.

It will be important to take strategic steps toward any goal you have this year.

Get in Shape to Shovel
I am referring to Video #12 on the YouTube channel. It's a brief background on shoveling and a couple of functional exercises for it. But, now that the snowstorms are here, you can at least begin 2011 with some activity in the snow. That is:

- Squat + Pick up the snow + Keep the shovel close to you + Take a step toward your dumping pile = a step closer to a protected lower back, protected vertebral discs, many calories burned, and many muscles trained.

Let this point in the winter be a good time to observe your health and fitness. Where would you like to go with it? Is there a race in which you would like to participate?

Be fit,
Derek

HAHPN - December #2 - December #13 2010

These versions of the blog are available on the YouTube channel at TeemPTMicUp since they are comprised of videos as part of the Yuletide Mania Video Series for December 2010.

Be well,
Derek