TEEM Performance Training - HAHPN - March #2 2011: Exercise Motivational Spotlight

• Nighty-Night Exercise
• Weekend Warrior

Nighty-Night Exercise
Good evening, everyone! One of the most popular sleeping positions is the fetal-position - all curled or bundled up like the letter "G". Not that particular one. Even though you're actually consciously unconscious while you sleep, your muscles still churn. Your resting (metabolic) rate, which increases with exercise, is active. So, the fetal-position sees that your muscles are flexed, bunched up, and are working. Here's our nighty-night exercise: Downward Dog-Upward Dog Transition (a.k.a., Dog Switch). Everyone who has had it so far likes it.

First position = Downward Dog. Start in an inverted/upside down "V" position. That is, your hands are flat on the ground and shoulder width apart. Your feet are flat on the ground, but your heel can be slightly raised off the ground to get a little stretch. If your heels are raised, try to press them toward the ground. Your butt/glutes are in the air. The only parts touching the ground are your hands and feet. Your head is in line with your arms.

Second position = Upward Dog/Cobra. Start on your stomach. Your hands are just beneath your shoulders and are shoulder width apart. It looks like you're about to do a push-up, but instead...press away from the floor. That is, only lift your torso/chest off the floor. Your legs and ankles stay extended. Hips stay on the ground. You can keep your head straight or look upward (avoiding dizziness). But, do not keep your head looking down.

Guidelines: Anyone can do these positions unless you have a musculoskeletal issue such as a shoulder sprain, shoulder impingement, bone spurs in your feet/toes, certain spine problems, and more that prevent the exercise from occurring...If you can't transition, then hold each position for 20 seconds for 2 sets. Rest 5 seconds. If you can transition properly, then start in the first position, downward dog, and glide downward to the upward dog (sounds strange "glide down in order to go up")...Actually, it's a normal action - think about a plane nose-diving and then recovering to regain altitude. You're doing that exact movement. In this case, hold each position for one second or less. Repeat it 8 to 10 times.

Muscles Worked: Just about everything - calf, back, back, and more back, shoulders, neck, chest, hip flexors. Your posture gets a plus! Muscles that are cramped when you sit, which is basically most of the ones in the front of your body, get a stretch here. The rear muscles get a slight strengthen.

All of this before you go to bed. It takes very, very little time. You deserve a video for this one. It was not covered in the YMV Series on YouTube. Happy sleepy time!

Weekend Warrior
"Everybody's working for the __________". Well, you actually worked for it. I am sure the fill in the blank may get a few different answers, but the answer to this lyric is already in front of you. It's Friday night (almost Saturday), and mostly everyone is either watching a basketball game, sleeping, or out and about....that was written before 12am. It is now Saturday.

The message on this topic will be very short. "Weekend-Warriors" are everywhere and are defined as individuals who only workout on the weekend or do a high volume of activity on the weekend and less volume during the week. When this warrior binge is related to exercise it can potentially lead to injury. So, let's tweak it a little.

How do we get rid of a binge?...Seek help? Yes, that is one answer. Stop? Yes, that is another. How about add?...Add an activity to your list. Add an exercise/activity that you want or need to do. When you're adding in this case, you're changing for a good reason and breaking up monotony. A weekend-warrior's entrapment is monotony. Grasp it. Look good doing what you do not normally do.

We're done for tonight! Have a great one!

Be fit,
Derek

TEEM Performance Training - HAHPN - March #1 2011: What Madness? I Like Mayhem

Health and Human Performance e-Newsletter

• Good Influx
• St. Patrick's Day
• March Mayhem

Good Influx
It's been a slow writing month. But, that's OK because it will change right now; you will still receive your 5 e-newsletters for the month of March.

There is a lot ahead in this month, including Thursday's Double Whammy in St. Patrick's Day and the start of the gist of the NCAA Men's Basketball Tournament (you know you're into it even if you do not follow the sport.) But, most importantly, there has been an influx in the number of e-home exercise programs (HEP) that have been requested.

This is great news! It means you care about yourself because you know you're the man or the woman! So, I would like to put it out there to everyone that home exercise programs are complimentary and unique. You can receive them in a few ways: 1) You live miles away, and we do not see each other on a regular basis. However, you need a slight kick up until we do meet. 2) Reason #1 included but we most likely will not meet up plus you have a current exercise routine or activity routine that may need tweaking. 3) Reason #1 included and you do not have an exercise routine or activity routine that definitely needs tweaking. 4) There is absolutely no possible way that we can find a place to meet one-on-one or in a group setting. Even more good news, friends and family members are open to HEP's as well.

You will receive a thorough plan.

For those that have requested one, I will get everything to you. I have to reiterate that it is complimentary (whoo!). Also, if you would like to you can submit a "gift" per your request.

Hey, I'm humbled to give you an effective routine.

St. Patrick's Day
In acknowledgment of the major, mid-major, minor, and "that's a holiday?" holidays, St. Patrick's Day serves a purpose. Yup! On St. Patty's Day many people tend to wear the color _ r_ en. So, for those who will wear and for those who will not wear green let us also eat green. There are a some ways we can fulfill this call: 1) Become a vegetarian for a day. You can still get in your protein, but you must eat something green for lunch and dinner. That's lunch and that's dinner not "lunchinner" or "snack-dinner". Bring a friend along with you on your St. Patty's Day journey, especially one who continues to hint at you that he/she would like to eat better or would like to try a new type of food. 2) Eat only green foods (but please do not eat the mold). Tapping into your creative side here. 3) If you are the wise-guy or wise-gal who decided to give up veggies for Lent, I will not fall short in saying shame on you. As you wish for some ruffage, I'm waiving an invisible plate of broccoli in front of you.

That's it.

March Mayhem
It's straight up pandemonium on 68 college campuses around the nation this week. Mad? More like an adrenaline rush has serviced. Millions of people will fill out brackets. Millions may rip them up. But, keeping in mind a wellness technique for this month, what is your Self Health Final Four for the next 16 days? Do you have any major projects to accomplish, but you're wondering how to take care of everything else? Who's your coach (not how much was that Coach?). March is an energetic month.

That is all.

Be fit,
Derek

TEEM Performance Training - HAHPN - February #5 2011: Traffic Buzz

Health and Human Performance e-Newsletter

• Traffic Buzz

Traffic Buzz
I remember commuting into to town for school as a kid. I was able to take a nap, eat some breakfast, finish homework, have a conversation, have a "we need to leave earlier conversation", and still have time to look out the window...

Think about your ugliest morning or evening commute. Multiply it by 3. Welcome to DC and Chicago!

Many outlets have come out with the cities with the worst commutes. I like how the Wall Street Journal depicted it. They mentioned that a commuter in DC and Chicago spends on average 70 hours per year stuck in traffic.

70 hours! That's roughly 1.3 hours per week (more for some drivers and 1.8 hours per week if you subtract the 14 to 15 weeks of Saturdays and Sundays in a calendar year)...OK, I'm done. That's too much time in traffic.

Did you know that the amount of time spent in traffic can affect your tummy line? Yup! All you really have to do is feel. You can feel the softness of your tummy as you sit, feel your hip flexors tightening, and feel your hamstrings knotting up with all of that knee flexion occurring.

So, honestly, I would tell your boss when you get to work that you need a stretch break, especially if you're in DC or Chicago. Try to touch your toes (hamstrings), grab your ankle (quadriceps), or stretch your hands toward the ceiling (arms and back) to name a few. Feel good before moving on with your day!

Be fit,
Derek

www.teempt.com

TEEM Performance Training #4 - HAHPN - February #4 2011: Spring Training

Health and Human Performance e-Newsletter

• Mini-You
• Bike Season
• Water
  

Mini-You
As the weather has the intention of warming up, more people will flock to the outdoors to walk, run, bike, canoe, kayak, and relax. All of these activities will go down right now in Florida and sometime in the next 6 weeks everywhere else. So, it seems. The warm weather means everyone will wear less or at least wear close-fitting attire.

As the shedding takes place, don't forget to check if you have the right shoes and the right clothes. There are shoes and clothes that perform better for you versus their physical appearance. Now, you may have to dig a little deeper into your wallet especially if you're one of the more avid exercisers:

Shoes...Vibram FiveFingers (very functional but not for everyone or for every occasion)
Brooks, Saucony, Asics,and Mizuno Brands (have been top running and cross training shoes for a while)
Nike (still making noise and still produces some great shoes that are not named "basketball")

Clothing...Under Armour (awesome, versatile, form-fitting)
Nike (same as under armour but the fit is different)
Adidas (the sleeper of what I call the "Big Three" or the "Big Four" if you include Reebok.)

Many options. There has also been talk of tight-fitting clothes aiding muscle performance. True or False? I'm going to go ahead and advocate that skin tight and comfortable clothes (something in which Under Armour basically specializes with the others keeping a close eye) does help with some muscle function. These companies make these clothes for that reason. Well, it is one reason. If you have on a tight-fitting sports bra or short, it could definitely help your muscles function better.

For example, the thick strap that generally travels from the mid-upper back to under the armpit is a direct line for your middle trapezius muscle - one of a few muscle units that can assist you with an effective and controlled forehand or a vicious backhand in tennis. Of course, proper training follows.

Bike Season
A favorite time of the year is the beginning of bike season, especially for the ones that take a hiatus during the cold winter months. Let's try something new. Pick a few times that you would simply like to bike ride. Just go out and bike for an extended amount of time. Make sure it's safe. Make sure you can do it. It might be helpful to go with someone else too.

Water
How did the water challenge from the last e-newsletter work out?

Be fit,
Derek

www.teempt.com

TEEM Performance Training - HAHPN - February #3 2011: Nutrition Corner

Health and Human Performance e-Newsletter

• So
• Nutrition Challenge
• I Just Call

So
You can eat what you like because you like it. You can eat because you need to eat. Whatever you do use food as fuel as the best option. I give this information with peanut butter on my mind. Peanut butter is a great fuel source when applied to wheat bread and is one type of fuel source. It works against us when the entire jar is eaten in just a couple of sit-downs. I will be one to tell you that I have not always used food as fuel. Heck, sometimes when the food is really good I pile my plate (getting seconds and thirds) and eat to feel full. I did it last Saturday evening fully aware of what I was doing because I was ready to eat a lot!

It was yummy.

Sooo...

It's important to ask yourself: "Fuel or full?"

Fueling yourself can assist you with the workout you are about to complete. Nutritionally, it gets you through your day. Proper fueling helps you with craving foods that you do not need to eat. For example, eating some protein with your breakfast may help you with a late day sweets craving. Knowing when your body is thirsty and not hungry will help you avoid overstuffing. Yes, that emptiness you feel in your gut could be resolved by liquid refreshments (other than soda and diet soda).

Fulling yourself...well, that leads to sleep unless it's freezing outside and your metabolism tells you "we'll be OK because by the time we get to the car in this subzero weather that cake will be screaming your name."

Nutrition Challenge
I am proposing a challenge to anyone who may not do the following already. When entering your kitchen, before grabbing a muffin and before coffee preparation, drink one...just one... glass of water. I mean, we're going straight to the cleanser of cleansers. The (what should be the) purest of the pure. Water. Can you do this challenge for 5 work days? Honestly, it might save you money. Remember that if you are already doing it, then ask yourself how can you make the situation better.

I Just Call
You can finish the song, but that is not why I would like to call you. In starting a new kind of prompt, I would like to call anyone who needs that extra assistance with starting a new health, fitness, or wellness routine or has trouble continuing one. You may only need an extra "umph"/effort, and a call will fulfill. The call does not have to last a long time. The whole call can last a few seconds - "Don't forget to walk with your wife/husband tonight after dinner", for example.

Be fit,
Derek

http://www.teempt.com/