Coaching Protocol: Seeking Success, To Prepare, To Opt

All folks,

I am a huge fan of good coaching and teaching, good preparation, solid support systems, rising above expectations, rising above the status quo, and defying odds. Just because someone says we cannot do something, it does not mean we truly cannot accomplish it.

I speak about this topic because we see it in athletics all of the time. There is often a team that is picked to dominate and rise above the other teams based on their talent, record, and star player power. Often times, we see opposing teams take those favored teams to the brink or even better (for the underdog) to triumph. We can learn from these types of teams and franchises that rise to battle. We can learn that we cannot listen to negative talk. We must prepare like we are humble and would like to achieve. We must tap into our resources (intra and inter) and use them effectively. We must not take opposition lightly but respect that the tides can change at any moment. We must take control...control in a way that is effortful/effort-filled, and not controlling or demeaning.

Everyday individuals perform these feats in their daily routines. Coaches should prepare in this manner and more. Parents raise their kids to be men and women for others in a similar fashion. Many individuals have workout regimens that model this outline.

Who cares? That is right. Who cares. Who wants to succeed. Who wants to prepare. Who wants to opportunistically opt to meet the pinnacle or to, at least, draw closer to it.

All the best,
Derek Arledge, CSCS

Beantown Bandits - Play Like You Want It!

As I sit here and watch the Boston Bruins versus the Vancouver Canucks in game #7 of the 2011 Stanley Cup Playoffs, I cannot help but to notice the overall play of Boston pro sports teams (Patriots, Celtics, Red Sox, and Bruins).

Let's get it straight. I am not from New England. I never grew up a Boston sports fan. My main teams (Capitals, Redskins...if you have guessed the area the other two teams I have a heart for. I'll put it that way) often struggle or come up short.

These Boston teams come to play. They are prepared. They are amped up! Am I frontrunning? Not at all. Just look at the results. Patriots prepare like champions and then prove it. The Celtics play hard like it's the last game in the playoffs. The Red Sox come from behind to win or almost win. The Bruins are currently showing us what it's like to overcome adversity (remember they lost four...four...straight games to the Flyers in 2010 after being up in the series 3-0 and leading that game #7 3-0).

So, why can't my main teams or other teams do this collectively? If I were a Bostonian, I would say in a rough and raspy Boston tone "because we're the best". However, my proud non-New Englander self says that "all four major pro sports teams have found there niche and act on it." When it is time to play, it is time to play and go all out. Growing up in the DC area I was pampered with a great NFL football franchise, a budding Orioles team, a consistent yet no cigar Capitals team, and, well, a struggling Bullets team. Now, that I am in the Boston area it is different to experience four pro sports teams that are winning (no pun intended).

Is it possible for other teams to follow suit? Yes. By all means! Why haven't New York, Washington, Chicago, or Minnesota tapped all of their pro sports teams into winning simultaneously? I do not know. But, I can tell you that Boston's success is not luck. It certainly better not follow up with arrogance. There is a consistency that flows through all four teams.

Congratulations to the diehard fans. No other city has ever had all four of their pro sports teams (NFL, NHL, NBA, and MLB) win at least one title per team in less than a decade.

To Vancouver: you are a classy city...looking forward to visiting Western Canada one day!

Season is complete,
Derek Arledge, CSCS

Part II - Item Dissection

Continued from Part I - Shop Smart

The Items:

- Bananas $0.59/lbs (~ $2.36 for 4lbs.), $0.69/lbs (~ $2.76 for 4lbs. versus $2.50 for a sugary or more fattening treat
Bananas offer us a healthy treat. Loaded with potassium and not even the fruit with the most potassium, bananas are easy to eat and digest. A sugary treat such as a snickers bar will not do, especially when it comes to performance.

- Bunched Broccoli - $1.69/lbs ($6.76 @ 4lbs. ) versus most likely a sugary treat at $2.50
OK, we might not like broccoli. But, look at the price difference and think of how long broccoli can last despite our dislike. Our "treat" will be consumed quickly, so $2.50 becomes $5.00 very fast in a short amount of time.

- Braeburn Apples - $1.79/lbs
Of all the apples, braeburn is among the middle of the pack price-wise. Need fiber? Apples are great. Have a sweet tooth and need something healthy? Apples are good. Forgot a spoon and have a small container of peanut butter? Apples make a good spoon and abode for peanut butter. Now! We have some fiber and energy.

- Food Should Taste Good Potato Chips (Lime, Olive, Multigrain) - $3.49, 6oz versus Cheetos $3.49, 8oz.
Cheetos, yuck. That's a personal thing. But, FSTGPC's taste really good and between the two chips they have the best nutrients. For goodness sakes look at the all-around comparison!

- 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
There really is not much explanation needed here. Get organic for the same price or non-organic Plus, there are more bars.

- Oatmeal $2.99 16 oz. versus Muffin $1.50
Should be an easy one here, but it is not. I'm a muffin fan. Muffins are already prepared, smell good, look good (except for that confection sugar), and taste good. But, our bodies will feel so much better with a cup of oatmeal. Oatmeal is quick to boil on high, and likes additional ingredients.

- 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
First let's look at the types of cereal in this case. Now, let's look at the content. Any questions? Even if the bran cereal is not the best one overall, it wins hands down when compared with a cereal like Fruit Loops.

So, what will we do? Let's think wholly - think time, money, moment, performance, nutrients, ingredients to start.

Happy shopping,
Derek

TEEM Performance Training - HAHPN - June #1 2011: Post Foot 'N Feast

Health and Human Performance e-Newsletter

• Memorial Day Emergency


• Weather: A Prime Time to Get Up and Get Out


• Barefoot Week


• 2+10%

Memorial Day Emergency
I had planned on writing this email on Sunday, the day before Memorial Day. But, Today is appropriate since we are almost one week post-Memorial Day feast. True? So, read the information below as if we were wondering what to do with our fullness between cookouts and between days of the week:

After stuffing myself let me be clear. If any of us know we are going to stuff ourselves at any point this summer, then make it a smart choice. You mean you want me to eat sprouts and greens at my cookouts? No. There is the potential to go all out. I did. But, know that eating more and feeling means that moving around is in the recipe. Monday, even though it was a holiday was a great time to sleep in but it's also a great time to get in some fitness because you have more time to do it. I hope no one said that they did not have enough time after all it's a holiday. Fight through holiday schedules and treat yourself physically, which will ultimately help you mentally in order to help yourself at the table.

Weather: A Prime Time to Get Up and Get Out
Raise your hand if you can identify with this sentence: "I am not a morning person." Well, I feel our pain. Getting up at 5am-something is difficult, but when it is necessary, as in training someone or when individually training yourself, just buckle up and go for it. Here is a prime example of why it is important to wake up early to treat yourself well:

Washington, DC weather.

Sure people in San Diego may not understand. Floridians fight off mosquitoes. New Englanders can get away with wearing long-sleeves or pants in June. But, the humidity that hits your face especially when the sun is hottest between 10am and 4pm in DC is, well, unfair! In this case, sometimes waking up at 6am just to go outside is impossible because the air quality and heat is insurmountable. However, if it is remotely cooler than that 5:30am wake up call to go outdoors and walk, run, or bike is not so bad. Really. Protect yourself in harsh weather (i.e., hydrate, wear heat proper attire - UnderArmour provides a lot as do other brands, do not faint!)

Even better - do not go out at all. But, if you stay indoors clean a space out and strengthen away!

Summer + DC weather + The afternoon = Vicious

Barefoot Week
June 1st to June 7th marks Barefoot Week. What can bare feet do for you?
1) Strengthens your foot muscles
2) Improves your balance
3) Helps your back - you use your body's natural lengthening and cushioning ability. Minimalist shoes aren't working for nothing!
4) Toughens the skin on the bottom of your feet

Looking back at history we never wore shoes until someone probably stepped on a thumb tack or in dung on a farm. We evolved just fine without shoes. Shoes are still awesome. But, alternating between shoes and bare feet (with respect to foot ulcers and skin degradation) has a positive effect. Join in!

2+10%
FYI...The 2+10% promo ends on Tuesday, June 7th. That is, two extra sessions plus 10% off.

Be fit,
Derek

www.teempt.com

TEEM Performance Training - HAHPN - May #5 2011: Officialized Graduation

Health and Human Performance e-Newsletter

• Memorial Day Weekend


• Sole4Souls Shoe Drive


• Is Your Body Worth $4.72?


• Spotlight - John B.


• Ruckus, Metro, Warrior, Tough Mudder, Etc.

*You, of course, are welcome to share this content with anyone who could benefit from it. Let's add them to the list so they can receive good health, fitness, and wellness news.

Memorial Day Weekend
With Memorial Day Weekend coming up, it is even more important to stay in shape. M Day is one of those holidays in which eating is...oh so good. So, what does that mean for you? Get up and move before you consume. It will help your digestion. You will feel better after you eat. You also would have knocked out an activity among all the other things on your weekend agenda.

Soles4Souls Shoe Drive
Joplin. Kesennuma. Haiti. Watch and listen and you will find that people in these places need adequate shoes. According to a stat seen on the Soles4Souls website 1 in 5 individuals in the world do not have adequate shoes. That is a lot. Catch up on a little more action here - more shoes will be collected.

Is Your Body Worth $4.72?
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 or to attend one of your shopping trips, 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 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, ask yourself...(cont'd)

Spotlight - John B.
The Boston Celtics. The San Antonio Spurs. The Detroit Red Wings. The New York Yankees. These are just four teams that fought through adversity, the aging process, and still won titles. In this spotlight right now is John B. of Cambridge, MA who takes the time to really hone in on his health, fitness, wellness. John has continuously made the efforts to perform better while participating in swim and yoga sessions and in our one-on-one sessions. Is he 20?...Nope. Is he 30?...Nope. As a matter of fact, I will not divulge his age because we tend to put artificial limits on our age. I want us to look at John's accomplishments as something that we can do throughout our entire developmental phase.

Of course, if you are, say, 44 years of age you will not know how well you will be able to stay fit at age 50 because you're not yet 50. You are 44. But, good things you do at 44 years of age will make 50 seem so much better! You can do it. It is possible. Do not claim what you think is impossible.

Ruckus, Metro, Warrior, Tough Mudder, Etc.
If you have not heard multiple mile obstacle courses are the popular thing right now. I mean, take your pick between Metro Dash, Tough Mudder, Warrior Dash, Ruckus, and more. As they invade cities near you, these obstacles are not for everyone. But, guess what? Even if none of these races attract you then deduct. That is, create your own individual dash around your community or your home that suits your needs (i.e., walking, kids time, include your family or friends). There is something for every skill level of fitness and movement. Excuses...they really only exist when you let them. Let's get some effective results!

Be fit,
Derek

www.teempt.com

TEEM Performance Training - HAHPN - May #4 2011: Sharing Network Too

Health and Human Performance e-Newsletter

• Hiking


• Posture Series & Website


• Jumping Rope


• Pledged Militarallegiance


• What's in Your Area?

*Every topic is short.

Hiking
We're going hiking again at Blue Hills State Park in Milton, MA on Saturday, May 28, 2011. The previously proposed time of 9am is tentative. An update will come in the beginning of the week. This time around it's straight to the blue trails - scenic and rocky. Hiking is a TEEM group outing activity that can hopefully spread to a city such as, say, Washington, DC.

Posture Series & Website
Fresh off twitter and facebook the posture series has ended. But, you can relive it on the website's new 'Commentary' page (still under construction). The tweets from twitter have been compiled into a brief article only on the commentary page, which will serve as a place where brief article postings on more health and strength and conditioning topics will be included.

As for the website, it is still being changed around a little bit. The testimonial page has returned with one or two more pages on the way.

Pledged Militarallegiance
Giving back to military families in order to ensure that they live healthy lifestyles, TEEM Performance Training has pledged 100 hours. What a great opportunity to support these families! This allegiance represents an initiative that ACE (American Council on Exercise) and Let's Move, Michelle Obama's movement initiative are putting on.

Jumping Rope
Check out this May 13, 2011 article on jumping rope. I wish they would have asked me. Jumping rope is absolutely awesome! It is implemented into almost all of my training sessions. It's great for a warm-up, active rest, circuit, or for an entire workout. You do not even need a lot of space. Heck, you do not need a lot of money to jump rope. Jumping rope is ranked #5 on my best cardio exercise list. A list that has now grown to include dancing and trampoline jumping. The list was originally posted in September 2010 and is subject to change.

Also, check out Best Of Both Worlds - Polamalu (You have to add the Patriots' Ty Warren to this list) and Flood Warnings - Emergency Procedures. Of course, they are both related to health, fitness, or wellness!

What's in Your Area?
'Area 4 Walks'. You could be thinking, "What is Area 4?" Well, actually it is a community in Cambridge, MA by Central Square. Derek, I do not live anywhere near there or near the Eastcoast. Heck, I'm barely in the U.S. Well, that's OK. Area 4 Walks occurred on Saturday, May 21, 2011 and went very well with many families coming out to walk, have fun with their kids, and relate to the community. Healthy living and activity were definitely promoted over the weekend. What's in your area? Perhaps, we can collaborate on charging up your area's activities and community!

Be fit,
Derek

www.teempt.com