Part I - Shop Smart

Well, I am not sure how polished your grocery receipts look. But, there is a chance that you are spending more than you need to spend. To help you shop smarter, as it is one of the benefits of TEEM, I want to compare a price & item expenditure list. Let's see if you make a change (big or small) or you may not have to change.

On a recent trip to two Stop and Shop grocery stores (Everett, MA and Somerville, MA. By the way, Giant, Safeway, Pathmark, et al will do.), I had a chance to compare prices. I also sought to compare the prices of choices we make when buying groceries. The discovery will save you money and will be more healthy.

Price List
- Bananas $0.59/lbs (~ $2.36 for 4lbs. Everett) and $0.69/lbs (~ $2.76 for 4lbs. Somerville) versus $2.50 for a sugary or more fattening treat
- Bunched Broccoli - $1.69/lbs ($6.76 @ 4lbs. ) at both stores versus most likely opt for a sugary treat at $2.50
- Braeburn Apples - $1.79/lbs both stores = (no apples on sale but red delicious - $1.49 in Everett and $1.59 in Somerville) - I threw this in there because I am an apple connoisseur. You can add it in as you feel fit to your price range.- Food Should Taste Good Potato Chips (Lime, Olive, Multigrain) - $3.49, 6oz versus Cheetos $3.49, 8oz.
- Cliff Bar (organic) $2.99 for 10 (individually they are roughly $1.29 to $1.50) versus Cinnabon Bars - $2.99 for 6 and Mr. Goodbar 10/$10
- Oatmeal $2.99 16 oz. versus Muffin $1.50
- All Bran store brand 2 for $5.00 ($2.50 each), 4g of protein, sugar is the 5th ingredient, and 2x as much dietary fiber as versus Fruit Loops $3.39 with 1g of protein, sugar is the 1st ingredient, 3g of dietary fiber, and 12.2oz

The better choice (1st bold price per line): $21.09 - the Everett price, rough estimate on broccoli lbs. were included. The other (2nd bold price per line): $16.37 - Mr. Goodbar not included in total but add it and see the total skyrocket! Difference = $4.72

What could be going through your mind: "See, the less nutritious foods cost less." But, your body is saying, "Oh, so I'm worth $4.72 to you in this case?" The bottom line is that you may spend less or slightly more on purchasing more nutritious foods. However, these types of foods will last longer, give you more energy, help you think clearer, and help you move better among other. Plus, you are more inclined to continue to consume the 'other choice' at a greater rate, which ultimately means you will spend more money over an extended time period.

So again, ask yourself, "what is it going to take for me to progress past my grocery vices?" Now, before you assume. I also, occasionally, make the 'other choice' when I can make the 'better choice'. As I have mentioned before, there is a difference between making the 'other choice' and sticking with it and making the 'other choice' and controlling it. A health conscious person can control the 'other choice' in many ways. A person who is struggling to make the 'better choice' will (it's not difficult to decipher) struggle with controlling the 'other choice'.

I'll leave with this input. I just spent about $90 on my last two trips to the grocery store. I do not normally spend $90 in that amount of time. I am also on a budget, so the excuse of "I can't buy anything healthy because I am on a budget" is not uttered out of my mouth. Do you really think Whole Foods thinks "well we are going out of business because people are short on money and we'll take their paycheck?"

Case and point: I know that the foods I purchased will last longer than 'other choices' I could have made. I know that I will feel better by buying the 'better choice'.

Part II - Item Dissection

Be fit,
Derek

A Plug for Soles4Souls

Soles4Souls. What a great cause! TEEM Performance Training's shoe drive is over...for now. But, it will return with more of a twist. There has been a lot of talk among the kinesiological world on minimalist shoes. That is, shoes that minimize the distance/thickness between the sole of your foot and the ground and still remain effective. But, you may not hear a lot of words about what to do with a shoe after it has been worn out. After its physical effectiveness has vanished.

You know you have always wanted to recycle your shoes. Instead of chucking them in the trash make your shoes useful again!

...And yes, those are shoes that were collected.

An organization like Soles4Souls assists impoverished individuals in a manner that, firsthand, might skip your mind. I must admit that I never knew anyone could recycle shoes until 2008. Well, it's 2011 and the public should be all the way in on paying it forward with soles. Think about all of the pairs of shoes that your buddy or best gal pal owns and all of the pairs that a celebrity or athlete owns. Where do those shoes go when they're worn out? The answer is easier now.

Picture support of Soles4Souls as a part of improving your wellness. The three-headed monster of health, fitness, and wellness reciprocally support each other - your health can support your fitness - your fitness can support your wellness - and the cycle works in reverse.

Be fit,
Derek

Flood Warning - Emergency Procedures

If you're following close to the news, you will notice that the Mississippi River is showing its power and might. From a wellness standpoint - wellness not fitness - all of these families that are affected by the flooding Mississippi have been/are/will experience life changing situations.

First, let us hope that the safest and best can come out of this ordeal. Let us also hope that those who remain behind as the waters rise can survive unharmed. This entire ordeal reminds us of a two-part question: What do we do in an emergency situation and how do we prepare...from a wellness and fitness standpoint?

Let me first comment that I have never been in a natural disaster, so I do not know exactly what everyone in Mississippi is going through or what other survivors have experienced in the past. However, I never like to see any families suffer in these types of situations. The professional side of me says:

Keep maintaining your fitness because you never know when a natural disaster will strike. When it strikes, hopefully you will be in the type of shape in which you can never tell yourself, 'I am tired from packing up' or 'I am tired from boarding up'.

In these types of emergency situations, it is important to already be fit mentally and physically because you never know when you must react quickly and unexpectedly. With practice this type of strength settles in you.

Be fit,
Derek

Founder, TEEM Performance Training
www.teempt.com

The Best of Both Worlds - Polamalu

Pomp and circumstance for Troy Polamalu!!! Congratulations to Troy on his graduation from the University of Southern California! I love this time of year because so many students are so elated, and their smiles resonate through restaurants as they dine with family.

So, here is to all of the NFL players that are locked out and have not completed their undergrad degree. While you train or rehab in this lockout season do not forget to grab those last few or several lingering credits on your transcript...right?

As a matter of fact all of us can possess the best of both worlds. Check it out: in one corner an athlete can return to school to get his/her degree after stardom in a professional league. In another corner a non-professional athlete, which is most of the population, may already have their degrees; so now it is important for that particular individual to get their health and fitness in order. Except in this case there is always time to get our health and fitness in order. We are all pawns - we must position ourselves and set up our health and fitness territory.

Of what does it consist? How bad do we really want to achieve our health and fitness goals? How much are we willing to obey the path to getting stronger, to getting more toned, to burning fat, or to running faster, or to gaining more powerful movement. Listen up to the instruction and coaching provided! Do it up!

The best of both worlds...it is a struggle to juggle between academics and athletics or between work and fitness. But, it is worth the effort!

Be fit,
Derek

www.teempt.com

TEEM Performance Training - HAHPN - May #3 2011: Sharing Network Won

Health and Human Performance e-Newsletter

• Share Your Moments


• Accountability Partner Link

Share Your Moments
We're five months into 2011 with beach season and wedding season arriving in some places. Well, share what you have done so far in changing your typical routine. I know you are out there. I also know that you are willing to share. The plan is to post your words on the website, facebook, in a twitter feed, or in a youtube video - just the words. At the end of your quote, your name will appear as the following: Full first name, First initial of last name (i.e., Robert A.).

That's it. All you need to do is briefly - I mean it's just a response to this email/blog - share the changes you have made this year. For example, "I followed some of the exercises on the Yuletide Mania Video Series, which put a new perspective on my abs workouts". Or, "I joined a gym and I still belong to it." <---- These could be posted in the beginning of a TeemPTmicUp youtube video.

With all of the minutes spent on social media outlets, blackberries, and in front of a computer I know this easy sharing process is possible. Let's keep growing! Let's keep it up!

Accountability Partner Link
I am sending out this proposal to everyone because health and fitness takes a village. Below is a short template of an accountability partner letter that can help you achieve a desired health and fitness goal. Easy Guidelines: Pick at least two trustworthy individuals who you would like to include in your accountability list. Tell them about your health and fitness goals. Get their best form of contact (i.e., email, facebook, twitter, or phone) and submit that info to me. From there on, we will establish an individualized link of accountability. Do not forget to print out the template. Or, you can make a new one.

Dear (Name of your accountability partner),

The following message must be read in good fun and in good seriousness.

I will cut straight to the point. I need assistance with reaching my health and fitness goal(s), which include the following:
_________________________________________________________________________________________________________________
_________________________________________________________________________________________________________________
_________________________________________________________________________________________________________________.

I have chosen you because you _____________, _______________, _____________ (examples: listen well, encourage me, support me, kick my butt, are my doctor, are my dentist, are my boss, are my prayer partner, are my best friend, are my sibling/parent, etc.). I think that we both can benefit from this type of accountability even if you already partake in a sound health and fitness regimen. But for goodness sake, I need to meet these goals as I fight challenges, as I fight procrastination and as I fight the temptation to do things that prevent me achieving my health and fitness goals. Roughly 60% of the nation does not participate in any physical activity, and that number will climb if we do not take control.

So, please stand by me in this effort to achieve the aforementioned goals.

Sincerely,

(Your signature)

(Your name)


Be fit,
Derek

www.teempt.com

TEEM Performance Training - HAHPN - May #2 2011: Training Structure Tidbits

Health and Human Performance e-Newsletter

• Training Structure I - Include a Sound Program


• Training Structure II - A Move of Strength


• Training Structure III - Quick Tidbit on Bench Pressing


• 100th Tweet

Training Structure I
What can someone receive out of TEEM training in an exercise program? Pilates and yoga movements as well as athletic and functional movements. But, the structure of the workout also depends on the person.

"Depends on the person" is a huge statement in this industry because individuals react differently to certain exercises based on skill level, experience, and injury status. Remember this sentence: not every workout is for everyone. Case and point, if you are doing a workout because your friend does it, remember that the workout maybe not be the best for you. Remember this sentence too: if you love cardio and only do cardio, but you would like to lose weight or get toned, then only performing cardio will not do it for you. You have to (and it's been said a few times before) incorporate weight training. I mention weight training because body weight training is also included. Case and point number two, it is more beneficial for you to spend 40 minutes working out by doing weights and cardio than it is to do a long and drawn out cardio bout for a 40-minute period.

Training Structure II
A move of strength - Ladies, you are not going to get bigger if you do strength training. Your nutrition, amount of rest, and your job type play roles in body size. Men, you are not going to look any bigger by being able to curl 100lbs. Unless you're a professional arm wrestler or professional bodybuilder, isolating those smaller muscles like the triceps and biceps will not do the trick. Plus, name one item in your house that is, say, 70 lbs and you absolutely must curl it to lift it? Athletes, your best move is to stay movement strong. The superfluous stuff is just for fun. Notice I did not say you should never perform the biceps curl or the triceps extension. I am saying that you may put too much emphasis on training those muscles.

Training Structure III
The bench press - First of all it is for everyone in terms of a choice of exercise. Secondly, it is an overly used choice. Thirdly, the barbell bench press either does wonders for your shoulders or it destroys them. Fourth, if you want to bench well then you need strong back muscles in every plane of movement.

100th Tweet
Lakers may sag in posture now. But your lower & mid trap muscles still need strengthening. Arms out like a "T" or "I" can do.

Directed as we continue the posture series.

Be fit,
Derek

www.teempt.com

TEEM Performance Training - HAHPN - May #1 2011: Moms :)

Health and Human Performance e-Newsletter

• Happy Mother's Day


• Posture-Pedic Part I

Happy Mother's Day

Mothers work hard. Period. With a health, fitness, and wellness theme, mothers deserve a stress-free day (wellness), filled with good meals that are cooked by other family members or individually cooked as it is therapeutic for some (health), and some me-time with perhaps a walk, jog, spin, yoga, pilates, or weight training (fitness).

Happy Mother's Day to all of the Mothers!

Posture-Pedic Part I
Moms always say, "sit up straight!"

I have started a posture series on Twitter, but everyone on this list gets a taste of the series as well.

Posture is an important part of your daily lives. So, act to improve it or to maintain its freshness. First up in the posture series is walking backwards. Walking backwards serves a purpose of "killing" your quads yet somewhat stretching out your hamstrings. It's a substitute to walking forward if someone has a vertebral disc problem, which is ultimately exacerbated when leaning forward. Lastly, it is also a tuner of coordination, balance, and strength.

Walking backwards is obviously walking forwards in reverse. Duh! But, several muscles that are mostly strengthened in forward walking (i.e., calves, glutes) are gently stretched in backward walking and vice versa.

Carefully, try it on the treadmill at a comfortable pace. Rev it up outdoors on an open track!

Be fit,
Derek

www.teempt.com