Home Training.
In a short definitive form it means to have manners at home or in the home of another.
In its activity definition form, it means to have a specific and effective workout regimen at home. We do not need a lot of equipment. So, it does warrant us to clutter our basements or closets (or cars for that matter). Basically, are we using our homes wisely?
Look around your house and see if you have the essentials for a good home training workout:
1. Space...check?
2. Stairs...check?
3. Wall space...check?
4. Yard space...miscellaneous check?
5. Sturdy Chairs...check?
6. Ceiling Height Space...check?
7. Bed...check?
Well, there we have it! The bare essentials with an exception to yard space especially for those individuals that have apartments, lofts, condos, dorms, or strict outdoor rules. However, if we have yard space then other essentials come in to the picture such as, trees, grass, and special extra credit incentives, including patios, change in terrain from grass to asphalt, and house wall space for outdoors.
So, what do these essentials mean?
All of these essentials hold true to the phenomenon that we have our own gyms. We live in our own gyms. Do not get me wrong - a truly structural gym is a good place to have membership or to have training session. However, having the capability to perform exercises, which we can include in our workout regimens away from our home gyms; and thus, knowing what to do with what we have in our abodes is more important and more beneficial to us than solely using the structural gym for all of our physical needs. Now, I never said drop your gym membership. After all, that move is always totally up to us as individuals. I respect the economy's hardships but will not settle. The key plan that is emphasized in this case is the privilege to have multiplicity, variety, diversity, and at times, ingenuity embedded in how we physically, and ultimately, mentally demand ourselves.
The properly home trained individual can travel into virtually any home and deliver good manners with appropriate conversation. The properly home trained workout or exercise individual can diversify his or her regimen outside and inside one's own home. Both warrant practice and discipline. Both have plans of establishing the end goal of a good relationship.
So, what else can we gain from the previously mentioned essentials?...Well, with these essentials, as they mimic a typical gym, we have floor space, group space, a wall for throwing balls or for enduring that good pain through wall sits and more, stairs for our glutes, thighs, gastrocs, and hammies (hamstrings), ceiling space for jumps or overhead activities, etc. Most gyms have the same layout but in a different arrangement.
The only thing we are missing at home is a coach/trainer to make sure our form is functional, optimal, and controlled. So, to reiterate - use your own home wisely!
Be fit,
Derek
Training because it is a passion. Serving because it is vast.
Friday, July 29, 2011
TEEM Performance Training - HAHPN - July #5 2011: Some Summer Conditioning
Health and Human Performance e-Newsletter
- Video: Push-up Pivot and Rotation (Unedited)
- Summer Tempo
Video: Push-up Pivot and Rotation (Unedited)
Since it was accidentally left out of the last video posted, the "3rd ranked" TEEM push-up gets a video of its own in two positions. Enjoy!
The Vid
Summer Tempo
I understand that it has been really hot in some cities across the US. So, let us think about and include this tip in our workouts:
If we notice, long distance runners do most of their damage (activity) when the weather is cool. However, sprinters love warm weather. It makes sense from a neuromuscular perspective. So, since it has been hot this summer let us consider decreasing the duration of our workouts....Why?
For one, the longer we run the more we are exposed to the sun and its hot rays, leading to heat stroke and heat exhaustion. Plus, it seems as if the majority of individuals only like to run long distances. Now, I am aware that many runners cannot take the wear and tear on their joints by, basically, running faster (sprinting); therefore your plight is understood. On the other hand, if any of us is looking for a quick and effective way to burn fat, to increase stamina, and to escape the heat faster, the better bang for your buck workout is to practice sprints, hill runs, or tempo runs.
These types of runs guarantee an increase in heart rate. If any of us happens to be the individual who normally goes out on a long 7 mile run all of the time, but the results just are not showing, then rev up the workout and add in some quick short runs. At the very least, this type of runner portrayed can run 3.5 miles for two sets, fighting to run both sets in the same time or run the second set a little faster.
Yes, the conditioning world has changed from the past. Before signing off, the same idea mentioned above goes for walking. Brisk walks, which protect bad joints or bones, begin to work wonders.
Be fit,
Derek
Derek Arledge, CSCS
Founder TEEM Performance Training
Strength & Conditioning Specialist
www.teempt.com
Training because it's a passion. Serving because it's vast.
- Video: Push-up Pivot and Rotation (Unedited)
- Summer Tempo
Video: Push-up Pivot and Rotation (Unedited)
Since it was accidentally left out of the last video posted, the "3rd ranked" TEEM push-up gets a video of its own in two positions. Enjoy!
The Vid
Summer Tempo
I understand that it has been really hot in some cities across the US. So, let us think about and include this tip in our workouts:
If we notice, long distance runners do most of their damage (activity) when the weather is cool. However, sprinters love warm weather. It makes sense from a neuromuscular perspective. So, since it has been hot this summer let us consider decreasing the duration of our workouts....Why?
For one, the longer we run the more we are exposed to the sun and its hot rays, leading to heat stroke and heat exhaustion. Plus, it seems as if the majority of individuals only like to run long distances. Now, I am aware that many runners cannot take the wear and tear on their joints by, basically, running faster (sprinting); therefore your plight is understood. On the other hand, if any of us is looking for a quick and effective way to burn fat, to increase stamina, and to escape the heat faster, the better bang for your buck workout is to practice sprints, hill runs, or tempo runs.
These types of runs guarantee an increase in heart rate. If any of us happens to be the individual who normally goes out on a long 7 mile run all of the time, but the results just are not showing, then rev up the workout and add in some quick short runs. At the very least, this type of runner portrayed can run 3.5 miles for two sets, fighting to run both sets in the same time or run the second set a little faster.
Yes, the conditioning world has changed from the past. Before signing off, the same idea mentioned above goes for walking. Brisk walks, which protect bad joints or bones, begin to work wonders.
Be fit,
Derek
Derek Arledge, CSCS
Founder TEEM Performance Training
Strength & Conditioning Specialist
www.teempt.com
Training because it's a passion. Serving because it's vast.
Wednesday, July 27, 2011
TEEM Performance Training - July #4 2011: Summer Days...
Health and Human Performance e-Newsletter
- Video - A TEEM Top 5: Push-ups
- Nutrition Comprehension
- Men And Women, A Side Dose
- Healthy Hips: HIPology
Video - A TEEM Top 5: Push Ups
As promised, here are TEEM's Top 5 Push-ups Without Equipment. All modified positions are performed while on your knees. All extra modified positions are performed stationary. Just realized I forgot the 3rd ranked one. It will be in the next video. Oops!
Nutrition Comprehension
I wanted to share this article with you because it is interesting. "Are Fruits and Vegetables Less Nutritious Today?" For one, a fruit is a fruit and always has been a fruit. A vegetable is a vegetable and always has been a vegetable. It seems like our individual choices has prompted this topic. Yikes?
But, they do a body really good!
Men And Women, A Side Dose
Was driving on Friday, July 20th, 2011 and saw a bumper sticker that read the following:
"Women Who Behaved Seldom Made History."
Thought about that for a second. Thought about Harriet Tubman. My thought actually lingered there for a bit, so no one else cross my mind. Am currently thinking about folks like Sojourner Truth, Billy Jean King, Joan of Ark, Sacagewea, and present day folks such as, Danica Patrick, Serena and Venus Williams, Salt 'N Peppa, Michelle Obama (see, you thought I would forget her), Oprah Winfrey, Manon Rheaume, Cammy Granato, and a host of others.
Behaved is a crucial word in this sentence. It does not have... (cont'd)
Healthy Hips: HIPology
Let's get health hips. Period!
The hip region is supposed to be a strong and mobile unit, which comprises of very powerful muscles, very strong and big bones; and it is a prime connector between the lower and upper bodies. Of course, the hip is healthiest when we keep it healthy with sound exercise, nutrition, recovery, and less mechanical and mental stress. However, due to our occupations and old and outdated exercise programs our hips suffer.
'Warming Up The Hip'
I like to spend time on the hip region. That is, if someone comes to me; and they are tight in this area, then we will... (cont'd)
Be fit...Derek
Derek Arledge, CSCS
Founder, TEEM Performance Training
Strength & Conditioning Speciliast
www.teempt.com
- Video - A TEEM Top 5: Push-ups
- Nutrition Comprehension
- Men And Women, A Side Dose
- Healthy Hips: HIPology
Video - A TEEM Top 5: Push Ups
As promised, here are TEEM's Top 5 Push-ups Without Equipment. All modified positions are performed while on your knees. All extra modified positions are performed stationary. Just realized I forgot the 3rd ranked one. It will be in the next video. Oops!
Nutrition Comprehension
I wanted to share this article with you because it is interesting. "Are Fruits and Vegetables Less Nutritious Today?" For one, a fruit is a fruit and always has been a fruit. A vegetable is a vegetable and always has been a vegetable. It seems like our individual choices has prompted this topic. Yikes?
But, they do a body really good!
Men And Women, A Side Dose
Was driving on Friday, July 20th, 2011 and saw a bumper sticker that read the following:
"Women Who Behaved Seldom Made History."
Thought about that for a second. Thought about Harriet Tubman. My thought actually lingered there for a bit, so no one else cross my mind. Am currently thinking about folks like Sojourner Truth, Billy Jean King, Joan of Ark, Sacagewea, and present day folks such as, Danica Patrick, Serena and Venus Williams, Salt 'N Peppa, Michelle Obama (see, you thought I would forget her), Oprah Winfrey, Manon Rheaume, Cammy Granato, and a host of others.
Behaved is a crucial word in this sentence. It does not have... (cont'd)
Healthy Hips: HIPology
Let's get health hips. Period!
The hip region is supposed to be a strong and mobile unit, which comprises of very powerful muscles, very strong and big bones; and it is a prime connector between the lower and upper bodies. Of course, the hip is healthiest when we keep it healthy with sound exercise, nutrition, recovery, and less mechanical and mental stress. However, due to our occupations and old and outdated exercise programs our hips suffer.
'Warming Up The Hip'
I like to spend time on the hip region. That is, if someone comes to me; and they are tight in this area, then we will... (cont'd)
Be fit...Derek
Derek Arledge, CSCS
Founder, TEEM Performance Training
Strength & Conditioning Speciliast
www.teempt.com
TEEM Performance Training - HAHPN - July #3 2011: An Exclusive
Health and Human Performance e-Newsletter
- Hydrate Reminder
- The Arsenal Et Al.
Hydrate Reminder
OK...so, it is hot. Right now, it is cooler up North, but it will be getting hotter...on the side of scorching. The mid-Atlantic (DC, Baltimore, Philly, Jersey) is scorching right now.
All of this info means that we need to hydrate: Make a song about it. Put up a sticky note. Buy some more britas and keep it filled. Why? Simply because...It. Is. Hot. Yes, I made the mistake of going out on a solid run early Sunday morning (about 4 to 4.2 miles) just to be met with the sun's welcome as I ran the gradual incline on the last 0.9 miles of the run. I realized, again, as if I did not remember from my childhood, that the sun is relentless in its efforts.
Period.
To my dismay, the sun attacked me. I kept running. To my dismay, the sun laughed at me and said "I am so hot the shade is looking for shade." So...when I looked for shade to run in, it only lasted one stride. Not four, five, or 50 strides...One. Stride. Did I have a headache afterwards? You bet. Did I submerge my esophagus with H2O? I did and could have submerged more. But, I also had some powerade to replenish depleted electrolytes on a day like Sunday.
The sun is usually hottest between the hours of 10am and 4pm. I knew that. Happy that I got my run in as the pace was good even in the heat.
But, sun-itis won.
There is a hidden message here. Know your limits. It has been mentioned before. But, really know your body's limits. Drink plenty of water throughout the day. If you sweat a lot, you may need an electrolyte drink such as G2. Yes, water is good. But, even it will not entirely protect us from loss of salt or potassium from our bodies. Right now is where I plug in my support of coconut water - just think - water with potassium (a lot of it) and sodium with a tropical-grocery taste!
The Arsenal Et Al.
I looked at the website and realized that IT NEEDS A SERIOUS TUNE UP!
As the twitter page/followers grow and as ideas and plans with executions progress, the face needs an uplift without the botox. The blog, Health and Human Performance Arsenal on Blogger, uplifted. Background photo is included. The long name to it...staying for now. The abbreviated name, The Arsenal, is promoted.
The next video coming up is a video on TEEM's top 5 types of push-ups that can be accomplished. One twitter follower specifically asked for it. Not everyone can do them, but they can be accomplished.
Oh, if you have not noticed or read, this whole movement is not just a hobby. It is a sure thing. It is a passion, an entity, and a service (no matter where you live).
Be fit,
Derek
Derek Arledge, CSCS
Founder, TEEM Performance Training
Strength & Conditioning Specialist
http://www.teempt.com/
- Hydrate Reminder
- The Arsenal Et Al.
Hydrate Reminder
OK...so, it is hot. Right now, it is cooler up North, but it will be getting hotter...on the side of scorching. The mid-Atlantic (DC, Baltimore, Philly, Jersey) is scorching right now.
All of this info means that we need to hydrate: Make a song about it. Put up a sticky note. Buy some more britas and keep it filled. Why? Simply because...It. Is. Hot. Yes, I made the mistake of going out on a solid run early Sunday morning (about 4 to 4.2 miles) just to be met with the sun's welcome as I ran the gradual incline on the last 0.9 miles of the run. I realized, again, as if I did not remember from my childhood, that the sun is relentless in its efforts.
Period.
To my dismay, the sun attacked me. I kept running. To my dismay, the sun laughed at me and said "I am so hot the shade is looking for shade." So...when I looked for shade to run in, it only lasted one stride. Not four, five, or 50 strides...One. Stride. Did I have a headache afterwards? You bet. Did I submerge my esophagus with H2O? I did and could have submerged more. But, I also had some powerade to replenish depleted electrolytes on a day like Sunday.
The sun is usually hottest between the hours of 10am and 4pm. I knew that. Happy that I got my run in as the pace was good even in the heat.
But, sun-itis won.
There is a hidden message here. Know your limits. It has been mentioned before. But, really know your body's limits. Drink plenty of water throughout the day. If you sweat a lot, you may need an electrolyte drink such as G2. Yes, water is good. But, even it will not entirely protect us from loss of salt or potassium from our bodies. Right now is where I plug in my support of coconut water - just think - water with potassium (a lot of it) and sodium with a tropical-grocery taste!
The Arsenal Et Al.
I looked at the website and realized that IT NEEDS A SERIOUS TUNE UP!
As the twitter page/followers grow and as ideas and plans with executions progress, the face needs an uplift without the botox. The blog, Health and Human Performance Arsenal on Blogger, uplifted. Background photo is included. The long name to it...staying for now. The abbreviated name, The Arsenal, is promoted.
The next video coming up is a video on TEEM's top 5 types of push-ups that can be accomplished. One twitter follower specifically asked for it. Not everyone can do them, but they can be accomplished.
Oh, if you have not noticed or read, this whole movement is not just a hobby. It is a sure thing. It is a passion, an entity, and a service (no matter where you live).
Be fit,
Derek
Derek Arledge, CSCS
Founder, TEEM Performance Training
Strength & Conditioning Specialist
http://www.teempt.com/
TEEM Performance Training - HAHPN - July #2 2011: Summer Daze
Health and Human Performance e-Newsletter
- Video: Fun With The Heavy Rope
- Grocery Trip
- Training in Seconds and Reps
- Shoe It
Video: Fun With The Heavy Rope
Getting some movement in on a warm July day. Have you done the heavy ropes yet? If you have, then you know how they feel. If you have not, then we have to get you on it. It's an unedited version, but the focus is present.
Ropes
Grocery Trip
From the blog topic "On A Grocery Trip"...
Wow! They try to get us at the grocery store.
On a recent grocery trip, I had the privilege of using my coupons wisely. Yes, the those money-savers. Putting a thrifty story short, I had a few coupons that read great:
"Save $1.00 on any two packages..."
"Save $1.00 on a 2lbs. package of..."
The first save forced...(cont'd)
Training in Seconds and Reps
A quick lesson in counting reps and performing for time from the blog topic "Repetitions Versus Seconds (Time)"
Reps or repetitions. They are the number of times that we lift, hold, carry, walk, run, move, etc an object or weight, which includes ourselves.
Seconds is simply put as time.
When training, it certainly is important to differentiate between reps and seconds. We do...(cont'd)
Shoe It
Reminder: Shoe Drive...$1 per pair of shoes...10% off an individual training package with at least one pair submitted.
Be Fit,
Derek
Derek Arledge, CSCS
Founder, TEEM Performance Training
Strength & Conditioning Specialist
Cambridge, MA
www.teempt.com
Training because it's passion. Serving because it's vast.
- Video: Fun With The Heavy Rope
- Grocery Trip
- Training in Seconds and Reps
- Shoe It
Video: Fun With The Heavy Rope
Getting some movement in on a warm July day. Have you done the heavy ropes yet? If you have, then you know how they feel. If you have not, then we have to get you on it. It's an unedited version, but the focus is present.
Ropes
Grocery Trip
From the blog topic "On A Grocery Trip"...
Wow! They try to get us at the grocery store.
On a recent grocery trip, I had the privilege of using my coupons wisely. Yes, the those money-savers. Putting a thrifty story short, I had a few coupons that read great:
"Save $1.00 on any two packages..."
"Save $1.00 on a 2lbs. package of..."
The first save forced...(cont'd)
Training in Seconds and Reps
A quick lesson in counting reps and performing for time from the blog topic "Repetitions Versus Seconds (Time)"
Reps or repetitions. They are the number of times that we lift, hold, carry, walk, run, move, etc an object or weight, which includes ourselves.
Seconds is simply put as time.
When training, it certainly is important to differentiate between reps and seconds. We do...(cont'd)
Shoe It
Reminder: Shoe Drive...$1 per pair of shoes...10% off an individual training package with at least one pair submitted.
Be Fit,
Derek
Derek Arledge, CSCS
Founder, TEEM Performance Training
Strength & Conditioning Specialist
Cambridge, MA
www.teempt.com
Training because it's passion. Serving because it's vast.
TEEM Performance Training - HAHPN - July #1 2011: Happy 4th of July
Health and Human Performance e-Newsletter
- Suffolk University
- Sole4Souls
- Independence Day
- Blog
Suffolk University
Ladies and gentlemen, I am humbly pleased to announce a bike partnership with Suffolk University located in Boston, MA. Suffolk and TEEM have teamed up to create a system of getting abandoned bikes to individuals as well as helping individuals improve and increase their human performance.
A Miscellaneous Claim: Say "No" to bicycle thefts. Say "Yes" to bicycling.
Soles4Souls
Save your shoes...Please, save your shoes. Another shoe drive is occurring. It is preferred that you donate $1 per pair of shoes. However, this time around if you donate at least one pair of shoes you receive 10% off an individual package. We are getting 100lbs. of shoes to Soles4Sould by the end of the year. Eighty-one pounds to go!
Independence Day
Is there a 4th of July in England?...Do not think too hard about that answer. I did not make up that joke.
Did you happen to see the article about potato chips and cake? Yes, potatoes are supposed to make us fat over the long run as this article, 'You Say Potato, Scale Says Uh-Oh', points out. We all may believe in that saying, you are what you eat but not literally. If we eat "junkily" then, yes, we will look and feel junkily (I like that word). Typically, individuals who eat bad foods will eat worse foods. Typically, individuals who eat a good food (potatoes) and then, most of the time, eat a derivative of that food (potato chips) eventually possess an inadequate diet as the article explains. If we follow the latter, then, yes, potatoes can harm us physically (talk about an overload of potassium and more). Other than that, potatoes are healthy.
As mentioned in the first Yuletide Mania Video Series, we sometimes take a healthy food and make it junkier. To add, sometimes we know we are eating poorly and still do not make changes. So for today, as on any other day, enjoy your food, move before and after you eat (see Top 5 Cookout Activities). Be just be aware.
Blog
Do not forget to visit the blog. Other topics will be posted there and some short articles will be posted on the website under the 'Commentary' page. Also, on the blog notice that there is a poll in which you can partake. The poll shall definitely change occasionally.
Happy 4th!
Derek
Derek Arledge, CSCS
Strength & Conditioning Specialist
Founder, TEEM Performance Training
www.teempt.com
- Suffolk University
- Sole4Souls
- Independence Day
- Blog
Suffolk University
Ladies and gentlemen, I am humbly pleased to announce a bike partnership with Suffolk University located in Boston, MA. Suffolk and TEEM have teamed up to create a system of getting abandoned bikes to individuals as well as helping individuals improve and increase their human performance.
A Miscellaneous Claim: Say "No" to bicycle thefts. Say "Yes" to bicycling.
Soles4Souls
Save your shoes...Please, save your shoes. Another shoe drive is occurring. It is preferred that you donate $1 per pair of shoes. However, this time around if you donate at least one pair of shoes you receive 10% off an individual package. We are getting 100lbs. of shoes to Soles4Sould by the end of the year. Eighty-one pounds to go!
Independence Day
Is there a 4th of July in England?...Do not think too hard about that answer. I did not make up that joke.
Did you happen to see the article about potato chips and cake? Yes, potatoes are supposed to make us fat over the long run as this article, 'You Say Potato, Scale Says Uh-Oh', points out. We all may believe in that saying, you are what you eat but not literally. If we eat "junkily" then, yes, we will look and feel junkily (I like that word). Typically, individuals who eat bad foods will eat worse foods. Typically, individuals who eat a good food (potatoes) and then, most of the time, eat a derivative of that food (potato chips) eventually possess an inadequate diet as the article explains. If we follow the latter, then, yes, potatoes can harm us physically (talk about an overload of potassium and more). Other than that, potatoes are healthy.
As mentioned in the first Yuletide Mania Video Series, we sometimes take a healthy food and make it junkier. To add, sometimes we know we are eating poorly and still do not make changes. So for today, as on any other day, enjoy your food, move before and after you eat (see Top 5 Cookout Activities). Be just be aware.
Blog
Do not forget to visit the blog. Other topics will be posted there and some short articles will be posted on the website under the 'Commentary' page. Also, on the blog notice that there is a poll in which you can partake. The poll shall definitely change occasionally.
Happy 4th!
Derek
Derek Arledge, CSCS
Strength & Conditioning Specialist
Founder, TEEM Performance Training
www.teempt.com
TEEM Performance Training - HAHPN - June #4 2011: Summer Breeze Make...
Health and Human Performance e-Newsletter
Question
It's beach season or close to it in some areas. This season leads me to a certain question:
What is your favorite muscle group area/body part on yourself and why? And, what do you do to take care of it?
See, many times this favorite muscle group is a very important part of our body. For instance, let's take the glutes or butt. The glutes are a power house area. They help us walk, run, and jump better. Surrounded by other important regions such as, our abs, hamstrings, quadriceps, and more, when our glutes suffer expect the other parts to slightly suffer. Suffer? Yup! Take a look at a 100m sprinter like Usain Bolt, the faster human on earth. Other than his sound training regimen and God-given talent, he would not be the sprinter and world record holder today without conditioned glutes, hamstrings, and quadriceps.
So, what is your answer to the above Q?
Spotlight: Sherika Blevins
Do not tell S. Blevins that the mornings are too early. This busy professional fits in early morning workouts to start off her day. The "I can't" only exists when session meeting times do not agree, and that is rare. However, those times are made up with extra spin sessions on the weekend (autonomously selected) or with a tweak in her workout schedule. The good attitude is there as is highly recommended on behalf of both of us (trainer-client rapport is vital). Hey, personally, I have to admit that if I did not have the attitude to love this stuff, then this e-Newsletter would not live. So, here is your slight peek into another individual's workout regimen. The inches have dropped and the movement performance follows.
Be fit,
Derek
- Question
- Spotlight: Sherika Blevins
Question
It's beach season or close to it in some areas. This season leads me to a certain question:
What is your favorite muscle group area/body part on yourself and why? And, what do you do to take care of it?
See, many times this favorite muscle group is a very important part of our body. For instance, let's take the glutes or butt. The glutes are a power house area. They help us walk, run, and jump better. Surrounded by other important regions such as, our abs, hamstrings, quadriceps, and more, when our glutes suffer expect the other parts to slightly suffer. Suffer? Yup! Take a look at a 100m sprinter like Usain Bolt, the faster human on earth. Other than his sound training regimen and God-given talent, he would not be the sprinter and world record holder today without conditioned glutes, hamstrings, and quadriceps.
So, what is your answer to the above Q?
Spotlight: Sherika Blevins
Do not tell S. Blevins that the mornings are too early. This busy professional fits in early morning workouts to start off her day. The "I can't" only exists when session meeting times do not agree, and that is rare. However, those times are made up with extra spin sessions on the weekend (autonomously selected) or with a tweak in her workout schedule. The good attitude is there as is highly recommended on behalf of both of us (trainer-client rapport is vital). Hey, personally, I have to admit that if I did not have the attitude to love this stuff, then this e-Newsletter would not live. So, here is your slight peek into another individual's workout regimen. The inches have dropped and the movement performance follows.
Be fit,
Derek
Tuesday, July 26, 2011
TEEM Performance Training - HAHPN - June #3 2011: Happy Father's Day
Health and Human Performance e-Newsletter
- Warrior Dash Maryland
- Coaching Protocol - Seeking Success, To Prepare, To Opt
- Beantown Bandits - Play Like You Want It!
- Change to the TEEM Vibe
First, Happy Father's Day to all the fathers out there! Your energy and motivation is important to you, your family, and to your community!!
Warrior Dash Maryland
Here it is - it's going down in 2012 and we're training for it. Start now and the race will be easier when it comes around. We need to get you a TEEM strength and conditioning program for this Maryland Warrior Dash!
Coaching Protocol - Seeking Success, To Prepare, To Opt
As a strength and conditioning specialist, it is important to offer clients the best coaching and teaching. As a sports coach, it is equally best to seek success, prepare well, and have the opportunity to win games. Coaching Protocol
Beantown Bandits - Play Like You Want It!
Yes, you might have heard that Boston won another title. Whether you are a fan of their teams or not, the success of Boston's professional sport teams (Bruins, Patriots, Red Sox, and Celtics) is something to notice not just for athletic purposes but for achieving your own endeavors. Beantown Bandits
Change to the TEEM Vibe
The blog has changed a little bit with more changes to come. Some blogs may only show up on the blog site and not also in these emails. New on the blog - a poll, navigation search, and follow the blog by email option.
Website changes are under construction.
Happy Father's Day,
Derek Arledge, CSCS
Founder, TEEM Performance Training
Strength and Conditioning Specialist
Thursday, July 21, 2011
A Word On: Men And Women, A Side Dose of Leadership.
Was driving on Friday, July 20th, 2011 and saw a bumper sticker that read the following:
"Women Who Behaved Seldom Made History."
Thought about that for a second. Thought about Harriet Tubman. My thought actually lingered there for a bit, so no one else cross my mind. Am currently thinking about folks like Sojourner Truth, Billy Jean King, Joan of Ark, Sacagewea, and present day folks such as, Danica Patrick, Serena and Venus Williams, Salt 'N Peppa, Michelle Obama (see, you thought I would forget her), Oprah Winfrey, Manon Rheaume, Cammy Granato, and a host of others.
Behaved is a crucial word in this sentence. It does not have to mean they did something wrong. Not right but wrong. Look at Harriet Tubman's case. She fought for freedom. Freedom is right in the eyes of those who want to be freed. It is wrong, however, in the eyes of those who maintain oppression. So, in the latter sense she had to misbehave in order to have her name synonymous with free, freedom, and a host of other inspirational truths. Behaved here means laid-low, laid-back, hidden, shy-away, and quiet.
There is a leadership component to this bumper sticker. It involves men. Men, most likely, are portrayed as leaders in their households, in their churches, in their communities, and at work. I said, most likely or in most cases. This notion subtracts nothing away from female accomplishments. Since men are often portrayed as leaders, this position room for more leaders to drop off, quit, be lazy, mess up, lie, overbear, and misconstrue...
Aside from these more negative characteristics, a great male leader absolutely changes history: Jesus, Martin Luther King, Moses, Ghandi, Michael Jordan, Ghengis Kahn, Wayne Gretzky, Jackie Robinson, Abraham Lincoln, Winston Churchill, and to name a few.
How on earth does this relate to health, fitness, athletics, and wellness?...
Well, all of these individuals faced odds. Odds that were against them and that might have been supported by a majority or a strong minority of people. At some point in their leadership walk, they were all told "no!" At some point in their leadership walk, they all said "watch!" Team members jumped on board, some left, some vehemently opposed, and some were indifferent to changes. Sometimes, we adopt the same thought process as the individuals who opposed these leaders when we execute our health, fitness, athletics, and wellness.
However, we also abide by...misbehaving to behave. Also known as not settling.
No, that does not mean we can say to ourselves, "so, I can have a donut diet". Um, not at all! It does mean that we have the capability to overcome our physical and mental weaknesses. Have you ever met a person who just clearly was sedentary, stayed sedentary, and did absolutely nothing to free themselves from that sedentary state? This person may have shown zero...I repeat... zero interest in changing their lifestyle (i.e., did not perform any house duties, did not work, ate sloppy and unhealthy, etc). However, to this particular individual this behavior is quite sufficient and adequate...So, how is freedom and strengthening weaknesses emphasized in this case?
Likewise, a dog is trained to behave. But, if it is mistreated, then it should have the freedom to run away. Therefore, misbehaving to behave. An owner behaves when he/she treats people or things justly and appropriately. We are the owners of our bodies and minds. Treat them poorly, and they will behave how they are treated and with poor response and performance. Treat them well, and they will behave proficiently, thus escaping the trap of oppressed or challenged behavior.
What is going to be? Will we sit and wait? Will we go out and get? Or, we will rise to the occasion and bring others with us?
We have history on our side.
Be fit,
Derek
"Women Who Behaved Seldom Made History."
Thought about that for a second. Thought about Harriet Tubman. My thought actually lingered there for a bit, so no one else cross my mind. Am currently thinking about folks like Sojourner Truth, Billy Jean King, Joan of Ark, Sacagewea, and present day folks such as, Danica Patrick, Serena and Venus Williams, Salt 'N Peppa, Michelle Obama (see, you thought I would forget her), Oprah Winfrey, Manon Rheaume, Cammy Granato, and a host of others.
Behaved is a crucial word in this sentence. It does not have to mean they did something wrong. Not right but wrong. Look at Harriet Tubman's case. She fought for freedom. Freedom is right in the eyes of those who want to be freed. It is wrong, however, in the eyes of those who maintain oppression. So, in the latter sense she had to misbehave in order to have her name synonymous with free, freedom, and a host of other inspirational truths. Behaved here means laid-low, laid-back, hidden, shy-away, and quiet.
There is a leadership component to this bumper sticker. It involves men. Men, most likely, are portrayed as leaders in their households, in their churches, in their communities, and at work. I said, most likely or in most cases. This notion subtracts nothing away from female accomplishments. Since men are often portrayed as leaders, this position room for more leaders to drop off, quit, be lazy, mess up, lie, overbear, and misconstrue...
Aside from these more negative characteristics, a great male leader absolutely changes history: Jesus, Martin Luther King, Moses, Ghandi, Michael Jordan, Ghengis Kahn, Wayne Gretzky, Jackie Robinson, Abraham Lincoln, Winston Churchill, and to name a few.
How on earth does this relate to health, fitness, athletics, and wellness?...
Well, all of these individuals faced odds. Odds that were against them and that might have been supported by a majority or a strong minority of people. At some point in their leadership walk, they were all told "no!" At some point in their leadership walk, they all said "watch!" Team members jumped on board, some left, some vehemently opposed, and some were indifferent to changes. Sometimes, we adopt the same thought process as the individuals who opposed these leaders when we execute our health, fitness, athletics, and wellness.
However, we also abide by...misbehaving to behave. Also known as not settling.
No, that does not mean we can say to ourselves, "so, I can have a donut diet". Um, not at all! It does mean that we have the capability to overcome our physical and mental weaknesses. Have you ever met a person who just clearly was sedentary, stayed sedentary, and did absolutely nothing to free themselves from that sedentary state? This person may have shown zero...I repeat... zero interest in changing their lifestyle (i.e., did not perform any house duties, did not work, ate sloppy and unhealthy, etc). However, to this particular individual this behavior is quite sufficient and adequate...So, how is freedom and strengthening weaknesses emphasized in this case?
Likewise, a dog is trained to behave. But, if it is mistreated, then it should have the freedom to run away. Therefore, misbehaving to behave. An owner behaves when he/she treats people or things justly and appropriately. We are the owners of our bodies and minds. Treat them poorly, and they will behave how they are treated and with poor response and performance. Treat them well, and they will behave proficiently, thus escaping the trap of oppressed or challenged behavior.
What is going to be? Will we sit and wait? Will we go out and get? Or, we will rise to the occasion and bring others with us?
We have history on our side.
Be fit,
Derek
Tuesday, July 19, 2011
Healthy Hips: HIPology
Let's get health hips. Period!
The hip region is supposed to be a strong and mobile unit, which comprises of very powerful muscles, very strong and big bones; and it is a prime connector between the lower and upper bodies. Of course, the hip is healthiest when we keep it healthy with sound exercise, nutrition, recovery, and less mechanical and mental stress. However, due to our occupations and old and outdated exercise programs our hips suffer.
Warming Up The Hip
I like to spend time on the hip region. That is, if someone comes to me; and they are tight in this area, then we will spend several minutes warming it up. It works wonders. Most likely, if our hips are tight, then our glutes, hamstrings, quadriceps (the three main muscle areas in the hip) all suffer something from that tightness.
When we enter a gym, our muscles are most often cold. So, if they are cold, then why go straight into running or lifting? This thought particularly pertains to everyone from the novice to the elite (special shout out to the weekend-warrior). College and professional athletes do not even run or lift with cold muscles. Dynamic flexibility is a part of their exercise programs. Why a busy-professional must bypass this phase of the workout, I do not know.
Including this dynamic phase can enhance any workout. So, a little notice: if we are looking for something to change, physically, and we continue to work with the same exercise program that we have been working with since 1992, STOP!
Hip-huggers - talking to everyone reading this post and not just the "mom jean" wearers -our hips will move better and love us so much more.
The hip region is supposed to be a strong and mobile unit, which comprises of very powerful muscles, very strong and big bones; and it is a prime connector between the lower and upper bodies. Of course, the hip is healthiest when we keep it healthy with sound exercise, nutrition, recovery, and less mechanical and mental stress. However, due to our occupations and old and outdated exercise programs our hips suffer.
Warming Up The Hip
I like to spend time on the hip region. That is, if someone comes to me; and they are tight in this area, then we will spend several minutes warming it up. It works wonders. Most likely, if our hips are tight, then our glutes, hamstrings, quadriceps (the three main muscle areas in the hip) all suffer something from that tightness.
The connection is that whatever happens at the hip affects our knees, ankles, and feet.
Some hip warm ups include the following: knee tucks, quadriceps pulls, lunges (variations), the greatest stretch, leg swings, supine piriformis switch, and much, much more. As mentioned in previous posts, dynamic flexibility is the way to go. Holding these stretches for 1 to 4 seconds is optimal. Sometimes, an individual can combine these flexibility routines. The word 'stretch' in this situation simply means to hold the muscle in a range for a short period while it is flexed or moved throughout the range of motion.Dynamic flexibility does not rest the muscle like static stretching. It prepares the muscles, the person, the nerves, etc. for more movement and intensities.
When we enter a gym, our muscles are most often cold. So, if they are cold, then why go straight into running or lifting? This thought particularly pertains to everyone from the novice to the elite (special shout out to the weekend-warrior). College and professional athletes do not even run or lift with cold muscles. Dynamic flexibility is a part of their exercise programs. Why a busy-professional must bypass this phase of the workout, I do not know.
Including this dynamic phase can enhance any workout. So, a little notice: if we are looking for something to change, physically, and we continue to work with the same exercise program that we have been working with since 1992, STOP!
Hip-huggers - talking to everyone reading this post and not just the "mom jean" wearers -our hips will move better and love us so much more.
Be fit...Derek
Thursday, July 14, 2011
Repetitions Versus Seconds (Time)
Reps or repetitions. They are the number of times that we lift, hold, carry, walk, run, move, etc an object or weight, which includes ourselves.
Seconds is simply put as time.
When training, it certainly is important to differentiate between reps and seconds. We do not always have to use reps, which are widely utilized. Sometimes, it may be better to measure a set with seconds. Keep in mind that we still reach a total rep point when using seconds, depending on the exercise (i.e., 20 reps can equal 30 seconds of an exercise).
Do not get this rep-to-second talk mixed up with changing the tempo (speed) in exercising.
For example, let us take an offensive lineman [OL] in football. When the ball is hiked, the job of the OL is to, most likely, block the rushing defensive end/defensive lineman [DE/DL]. The OL does not know how many times he/she will have to leave his/her hands up in order to correctly execute the block. The OL has a better chance in judging how long the block will take place based on the movement of the defensive lineman (remember the OL's back is to the quarterback and running back). However, there are set plays in which the OL just goes all out and pushes the DE/DL out of the way, creating a hole for his teammate (which could be the quarterback [QB], running back [RB], fullback [FB], or tight end [TE]).
Also, there is not a guarantee on how long the QB will hold the ball in the back field as he/she looks for an open receiver. Three to four seconds is a good amount of time for a QB to be attentively idle, waiting for an open receiver. In this case, imagine that the OL has to pound at the DE/DL with force - a powerful force over a quick and short amount of time.
Trust me. That OL is not counting 1, 2, 3, 4, 5... to represent the number of times the OL touches the opposing player.
That's it for a training tidbit. Hope the NFL lockout ends soon. Hope the younger players (pop warner, high school and college) continue to develop.
For the grid-iron,
Derek
Seconds is simply put as time.
When training, it certainly is important to differentiate between reps and seconds. We do not always have to use reps, which are widely utilized. Sometimes, it may be better to measure a set with seconds. Keep in mind that we still reach a total rep point when using seconds, depending on the exercise (i.e., 20 reps can equal 30 seconds of an exercise).
Do not get this rep-to-second talk mixed up with changing the tempo (speed) in exercising.
For example, let us take an offensive lineman [OL] in football. When the ball is hiked, the job of the OL is to, most likely, block the rushing defensive end/defensive lineman [DE/DL]. The OL does not know how many times he/she will have to leave his/her hands up in order to correctly execute the block. The OL has a better chance in judging how long the block will take place based on the movement of the defensive lineman (remember the OL's back is to the quarterback and running back). However, there are set plays in which the OL just goes all out and pushes the DE/DL out of the way, creating a hole for his teammate (which could be the quarterback [QB], running back [RB], fullback [FB], or tight end [TE]).
Also, there is not a guarantee on how long the QB will hold the ball in the back field as he/she looks for an open receiver. Three to four seconds is a good amount of time for a QB to be attentively idle, waiting for an open receiver. In this case, imagine that the OL has to pound at the DE/DL with force - a powerful force over a quick and short amount of time.
Trust me. That OL is not counting 1, 2, 3, 4, 5... to represent the number of times the OL touches the opposing player.
That's it for a training tidbit. Hope the NFL lockout ends soon. Hope the younger players (pop warner, high school and college) continue to develop.
For the grid-iron,
Derek
On A Grocery Trip...
Wow! They try to get us at the grocery store.
On a recent grocery trip, I had the privilege of using my coupons wisely. Yes, the those money-savers. Putting a thrifty story short, I had a few coupons that read great:
"Save $1.00 on any two packages..."
"Save $1.00 on a 2lbs. package of..."
The first save forced me to compare one item to another item. When reading "save $1.00" that looks great. But, when reading it and then comparing it to a non-coupon item that has about the same nutritional value, has slightly different ingredients, and the non-coupon item is still cheaper than the item with the coupon, it is fair to go with the non-coupon item.
Thank you coupons. But, score one for the other shelfer.
This second save was absolutely out of my league. I'll let you know - it was a bag of shrimp. For some reason, I thought the shrimp would be cheaper... Oh no, sir... The bag, even with the coupon, was more than half of my total grocery bill. Needless to say, "No shrimp over here...for now!?"
For sure, with coupons let our health instincts kick in. The discount reads well, but actually that item might not be the best choice though it is a good one. Hey, the right choice can help out budgets, wallets, kids, athletes, other individual pops (populations), and ourselves.
HFAW (Health Fitness Athletics Wellness),
Derek
It is a myth that people eat less in the summer. They just look better eating because they are tanned and wear less clothes.
On a recent grocery trip, I had the privilege of using my coupons wisely. Yes, the those money-savers. Putting a thrifty story short, I had a few coupons that read great:
"Save $1.00 on any two packages..."
"Save $1.00 on a 2lbs. package of..."
The first save forced me to compare one item to another item. When reading "save $1.00" that looks great. But, when reading it and then comparing it to a non-coupon item that has about the same nutritional value, has slightly different ingredients, and the non-coupon item is still cheaper than the item with the coupon, it is fair to go with the non-coupon item.
Thank you coupons. But, score one for the other shelfer.
This second save was absolutely out of my league. I'll let you know - it was a bag of shrimp. For some reason, I thought the shrimp would be cheaper... Oh no, sir... The bag, even with the coupon, was more than half of my total grocery bill. Needless to say, "No shrimp over here...for now!?"
For sure, with coupons let our health instincts kick in. The discount reads well, but actually that item might not be the best choice though it is a good one. Hey, the right choice can help out budgets, wallets, kids, athletes, other individual pops (populations), and ourselves.
HFAW (Health Fitness Athletics Wellness),
Derek
It is a myth that people eat less in the summer. They just look better eating because they are tanned and wear less clothes.
Monday, July 4, 2011
Top 5 Cookout Activities
Very appropriate for the 4th of July:
1. Horseshoes - horseshoes is a hidden cookout gem...old school and always fun...get a pit going.
2. Volleyball - families, guests, neighbors have so much fun with volleyball.
3. Spikeball - they say that this sport occurs if volleyball and foursquare had a baby! (added 7/7/2016)
4. Basketball - a staple. (formerly #5)
5. Football - space is necessary, but it has be known to see people play in an alley. (formerly #5)
6. Ultimate Frisbee - all you need is a cheap Frisbee and space.
A more list can be seen here
With heart,
Derek
Derek Arledge, MS, CSCS, LTP www.teempt.com TEEM Performance Training, LLC
1. Horseshoes - horseshoes is a hidden cookout gem...old school and always fun...get a pit going.
2. Volleyball - families, guests, neighbors have so much fun with volleyball.
3. Spikeball - they say that this sport occurs if volleyball and foursquare had a baby! (added 7/7/2016)
4. Basketball - a staple. (formerly #5)
5. Football - space is necessary, but it has be known to see people play in an alley. (formerly #5)
6. Ultimate Frisbee - all you need is a cheap Frisbee and space.
A more list can be seen here
With heart,
Derek
Derek Arledge, MS, CSCS, LTP www.teempt.com TEEM Performance Training, LLC
Sunday, July 3, 2011
TEEM Performance Training - HAHPN - June #2 2011: Getting Move. Please Take A Glance
Health and Human Performance e-Newsletter
- They Shopped Smart And...
- Spotlight: Tina Lung
They Shopped Smart And...
It worked.
A few weeks ago I had the chance to practice shopping skills with three of my clients after our training session. Conveniently, the grocery store is located directly across the parking lot from where we train. We should all be amazed at how much money we can potentially save by buying the right things. I'm not referring to buying junk food or comfort food. Those two things add up. I am speaking about buying to eat well, spend well, and help the food you buy last longer. For one individual an entire rotisserie chicken lasted two weeks! A rotisserie chicken that was roughly $6.99 and most likely would have been substituted with (insert comfort food of choice), which adds up.
Hey, I'm not putting out a bad rep for comfort food. It does taste good. But, again, getting out of control with it loves change.
Spotlight: Tina Lung
The second person in this spotlight is Tina Lung. Tina has worked through a tough work schedule to attend sessions twice per week while also in the middle of a long travel season. What do we like to here with progress? How about roughly 6% to 7% body fat loss, helpful circumference inches lost, and she will kick your butt on cardio "track day." She's fighting the urge to lay low after a long and demanding day at work to look and feel good for her 2012 wedding.
So, there is a spotlight and you are in it. Either make the light move or just be a spot (ooh, that is tweetable).
Be fit,
Derek
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