The amount of time and energy that you put into your pursuit of exercise now will affect you later in life. Most likely, active kids breed active young adults. Active young adults breed active middle-aged adults. Active middle-aged adults breed active older adults. The common denominator is that activity stays constant throughout life. Of course, there may be roadblocks along the journey; but they do not mean a full exercise or good nutrition stoppage should result.
<<< Be consistent. You will rebound when a monkey wrench is thrown your way. Huge cliche there.
<<< Learn to say "no" to yourself and to others.
<<< Learn to set boundaries, have new creations, do not be afraid. Boundaries, meaning, always have at least one type of fruit or vegetable in the house or get to sleep no later than 10:30pm.
<<< Also, tell and lead others - putting on your show of exercise and good human performance involves proper nutrition, moderate and vigorous exercise, and knowledge of what to do. Playing the exercise leader in your family, neighborhood, or at work can change people, families, and communities. One TEEM Rule of Thumb: at least two people in your family should be influenced by your positive exercise benefits. Support is crucial.
Progressing,
Derek Arledge, CSCS
Saturday, December 1, 2012
Christmas Shopping for Gym Toys
A major shopping season is upon us. Many of us have restrictions on items to buy if we buy anything at all. Since Black Friday 2012 has expired, the pursuit of gifts continues. An important and sometimes overlooked type of gift is the gym "toy."
Do not get caught up in the gimmicks. Make sure you do use the new gym toy or make sure the person who receives the gift uses it as well - using a treadmill as a coat hanger (read the topic "Park Bench vs Treadmill") is a waste of money and time. But, here are a few gym or home gym pieces that are worth it:
1) Foam Roller and The Stick. It's massage meets cheaper and portable. You can get both of these items at City Sports even though the foam roller does come in different densities. The denser the foam roller the deeper the massage. However, it can be painful. Pain will decrease and arises due to blood lactic acid accumulation. If you are not used to the foam roller, pain is present. The Stick, yes that is the true name, is easier to use and is preferred if you absolutely cannot stand the foam roller.
2) Medicine Balls. Name one thing in your home right now that you can throw, slam, and toss in the air without it breaking...and, and...the object will come back to you? Voila! This reason supports the use of medicine balls. They are durable, effective, and can be used for full body workouts. Plus, very little space is necessary for usage. Medicine balls will make noise and can penetrate walls, so throw them against a solid brick or cement wall when possible.
3) Stability Balls. They are great for abs and back exercises. Plus, you may like to practice balancing, bouncing, or sitting on them.
4) Kettlebells. Give these to an individual who currently works out and knows how to use them. The last thing anyone needs is an injury. A novice may not benefit from KB's if he/she does not know how to properly use them.
5) Jump Rope. A sleeper pick. Very little space is needed. You do not have to run if you are not a runner. Cardio, plyometrics, and agility are all included in the jump rope. Heck, some individuals have bad knees and can take the lower impact pounding of jump roping over the high impact activity of a jog.
Of course, there are other gym toys to buy. But, the ones above work well.
Progressing,
Derek Arledge, CSCS
Do not get caught up in the gimmicks. Make sure you do use the new gym toy or make sure the person who receives the gift uses it as well - using a treadmill as a coat hanger (read the topic "Park Bench vs Treadmill") is a waste of money and time. But, here are a few gym or home gym pieces that are worth it:
1) Foam Roller and The Stick. It's massage meets cheaper and portable. You can get both of these items at City Sports even though the foam roller does come in different densities. The denser the foam roller the deeper the massage. However, it can be painful. Pain will decrease and arises due to blood lactic acid accumulation. If you are not used to the foam roller, pain is present. The Stick, yes that is the true name, is easier to use and is preferred if you absolutely cannot stand the foam roller.
2) Medicine Balls. Name one thing in your home right now that you can throw, slam, and toss in the air without it breaking...and, and...the object will come back to you? Voila! This reason supports the use of medicine balls. They are durable, effective, and can be used for full body workouts. Plus, very little space is necessary for usage. Medicine balls will make noise and can penetrate walls, so throw them against a solid brick or cement wall when possible.
3) Stability Balls. They are great for abs and back exercises. Plus, you may like to practice balancing, bouncing, or sitting on them.
4) Kettlebells. Give these to an individual who currently works out and knows how to use them. The last thing anyone needs is an injury. A novice may not benefit from KB's if he/she does not know how to properly use them.
5) Jump Rope. A sleeper pick. Very little space is needed. You do not have to run if you are not a runner. Cardio, plyometrics, and agility are all included in the jump rope. Heck, some individuals have bad knees and can take the lower impact pounding of jump roping over the high impact activity of a jog.
Of course, there are other gym toys to buy. But, the ones above work well.
Progressing,
Derek Arledge, CSCS
Body Image 2012
Andre Agassi was in a Canon commercial years ago where he mentioned that image is everything. Well, body image (check out "Fitness is NOT an Event" from June 2009) certainly influences people and physical movement. Does it influence you?
The human body is the best work of art. - Jess C. Scott, Contemporary Fiction Author
Some people are labeled as skinny when, in fact, they are lean and strong. The lean are within normal weight ranges based on height. Another TEEM Rule of Thumb says that if someone is healthy and practices good habits versus someone who does not practice good health habits, then that particular person should not criticize the well-practiced person. The one not practicing good habits can comment and advocate. But, subtle or blatant criticism is not allowed.
Therefore, through the twist of motivation, body image plays a large role in exercise and in nutrition fitness goals. For example, pick out a person who takes care of their body and whose behaviors influence you in some capacity. Use this individual's body image as motivation - have you ever looked at an athlete, model, or avid-exerciser and said, "I just have the urge to move?" You might even get your inspiration from a friend, relative, co-worker, stranger walking down the street, old photograph, TV but limit the amount of time watching"the tube", movie, history book image, and more.
A fit, healthy body - that is the best fashion statement. - Jess C. Scott
True. True.
Progressing,
Derek Arledge, CSCS
The human body is the best work of art. - Jess C. Scott, Contemporary Fiction Author
Some people are labeled as skinny when, in fact, they are lean and strong. The lean are within normal weight ranges based on height. Another TEEM Rule of Thumb says that if someone is healthy and practices good habits versus someone who does not practice good health habits, then that particular person should not criticize the well-practiced person. The one not practicing good habits can comment and advocate. But, subtle or blatant criticism is not allowed.
Therefore, through the twist of motivation, body image plays a large role in exercise and in nutrition fitness goals. For example, pick out a person who takes care of their body and whose behaviors influence you in some capacity. Use this individual's body image as motivation - have you ever looked at an athlete, model, or avid-exerciser and said, "I just have the urge to move?" You might even get your inspiration from a friend, relative, co-worker, stranger walking down the street, old photograph, TV but limit the amount of time watching"the tube", movie, history book image, and more.
A fit, healthy body - that is the best fashion statement. - Jess C. Scott
True. True.
Progressing,
Derek Arledge, CSCS
Wednesday, November 21, 2012
Turkey Trots - The Question on Goodness
Why run a turkey trot on Thanksgiving Day? I mean, let's just think about that for 4.2 seconds.
For anyone who is not familiar with turkey trots, it is good to familiarize yourself. Basically, "tt's" are running races that could be 3k's, 5k's, or 10k's. You might be able to find a couple of Thanksgiving day 1/2 marathons as well. It is activity before feasting. It's family traditions before family editions.
Why even bother?
As an advocate for turkey trots, they are good for physical activity before feasting on a meal that, in a post I saw earlier today, is about 3,000 calories. To rev up your metabolism before feasting benefits your body in may ways (increases digestion, increases circulation, and burns fat to name a few reasons). Turkey Trots offer something new for those who have never ran a race. Of course, there are other activities to do on Thanksgiving day besides cooking and preparing. We have football (watching or playing), basketball (watching or playing), and just about any other sport or physical activity that you would like to experience.
That's it. Gobble, gobble!
Progressing,
Derek Arledge, CSCS
For anyone who is not familiar with turkey trots, it is good to familiarize yourself. Basically, "tt's" are running races that could be 3k's, 5k's, or 10k's. You might be able to find a couple of Thanksgiving day 1/2 marathons as well. It is activity before feasting. It's family traditions before family editions.
Why even bother?
As an advocate for turkey trots, they are good for physical activity before feasting on a meal that, in a post I saw earlier today, is about 3,000 calories. To rev up your metabolism before feasting benefits your body in may ways (increases digestion, increases circulation, and burns fat to name a few reasons). Turkey Trots offer something new for those who have never ran a race. Of course, there are other activities to do on Thanksgiving day besides cooking and preparing. We have football (watching or playing), basketball (watching or playing), and just about any other sport or physical activity that you would like to experience.
That's it. Gobble, gobble!
Progressing,
Derek Arledge, CSCS
Monday, November 19, 2012
It is a Choice
For any of us to enter the next year in the same physical and nutritional condition that we are in right now could most likely mean that we made that choice. Similarly, we choose whether to buy the right foods, eat the right foods, exercise, be sedentary, or go out to the movies. They are choices.
We choose our political figures just like we choose our nutrition and exercise plans. Oh, there is a voting process in both categories followed by consequences. However, our nutrition and exercise consequences affect our health immediately (I wonder if Papa Johns and Denny's have been thinking about these consequences before November 6th arrived?) From the health professional point of view, I wish everyone who needs to make a healthier choice makes it. Definitely not the current case.
Many individuals have made great strides, but there are still many others who need assistance. The topics in this e-newsletter and the next (for anyone seeing this via Blogger, Facebook, or Twitter, there is an email list to receive the formal letter) are heated due to the time of year. November and December are vital choice making times. Change times. Motivational times.
It is a choice if we say we do not have enough time to eat or shop well (besides money). It is a choice if we do not search for knowledge if we have a lack of fitness knowledge and experience. It is choice if we have a lack of motivation in starting or continuing an exercise routine. Why have all of these become choices? I do not know. But, picture this...someone who mentioned that he does not have time to exercise and actually did not exercise was upstaged by the individual who said the same thing and actually exercised. The unmotivated person was also upstaged by the other unmotivated person who finally broke through.
Yes, no one is in a completely different situation than what has not already been completed. It is a process though to begin an exercise program, having your plus/minus ratio (it's my favorite ice hockey statistic, but is used here to represent positive choices versus negative choices) start on the minus side - to even your stat you have to put forth three times the effort to reach the same positive number. For example, a p/m ratio of -3, which means 3 negative choices - lack of time, lack of motivation, lack of support, warrants thrice the change to reach +3. Once these lack-ofs are out of the way, you are placed at 0. To reach +3, showing a control of time, a control of motivation, and better support is needed.
Make a choice to avoid wandering.
(Get the NHL started. Just through that in there.)
Progressing,
Derek Arledge
We choose our political figures just like we choose our nutrition and exercise plans. Oh, there is a voting process in both categories followed by consequences. However, our nutrition and exercise consequences affect our health immediately (I wonder if Papa Johns and Denny's have been thinking about these consequences before November 6th arrived?) From the health professional point of view, I wish everyone who needs to make a healthier choice makes it. Definitely not the current case.
Many individuals have made great strides, but there are still many others who need assistance. The topics in this e-newsletter and the next (for anyone seeing this via Blogger, Facebook, or Twitter, there is an email list to receive the formal letter) are heated due to the time of year. November and December are vital choice making times. Change times. Motivational times.
It is a choice if we say we do not have enough time to eat or shop well (besides money). It is a choice if we do not search for knowledge if we have a lack of fitness knowledge and experience. It is choice if we have a lack of motivation in starting or continuing an exercise routine. Why have all of these become choices? I do not know. But, picture this...someone who mentioned that he does not have time to exercise and actually did not exercise was upstaged by the individual who said the same thing and actually exercised. The unmotivated person was also upstaged by the other unmotivated person who finally broke through.
Yes, no one is in a completely different situation than what has not already been completed. It is a process though to begin an exercise program, having your plus/minus ratio (it's my favorite ice hockey statistic, but is used here to represent positive choices versus negative choices) start on the minus side - to even your stat you have to put forth three times the effort to reach the same positive number. For example, a p/m ratio of -3, which means 3 negative choices - lack of time, lack of motivation, lack of support, warrants thrice the change to reach +3. Once these lack-ofs are out of the way, you are placed at 0. To reach +3, showing a control of time, a control of motivation, and better support is needed.
Make a choice to avoid wandering.
(Get the NHL started. Just through that in there.)
Progressing,
Derek Arledge
Why Time is Perhaps the Worst Excuse - Let's Drop It
Time. It affects everyone. It is precious, short, long, and needed. But, it is often used as an excuse. Time was never meant to be used as an excuse.
Time is what it is...time. It is uncontrollable because we cannot stop it. It is controllable because we can determine what goes in it. One mistake we make is using time as an adjective and not as a noun and verb to explore our health and fitness, more aptly, exercise goals. This part is where people get in trouble. As an adjective, one definition of time (dictionary.com) is defined as "containing a clock so that it will detonate at the desired moment." Do not linger on the word "desired".
Time is also respected. Take your typical seven day week and include everything that you normally do on a weekly basis. Question: did you do anything in the week that was out of the ordinary? If you did do something different (excluding family emergencies and other emergencies) that did not involve exercise, then you have time. For example:
Typical 7-day week: Work, drop the kids off at school/sports/extra-curricular activities, grocery shop, attend church/mass/service, volunteer, hang out with family or friends on Friday night.
Typical 7-day week with an addition: All of the above plus watched a 4 hours of TV on Monday and Wednesday, stayed on Facebook and Twitter for 6 hours total during the week.
Looking at this fictional individual, he has time. The problem with this picture is that many individuals fall into this category, but blame time as the reason for non-progressive fitness improvement. It feels much better to say that this example could describe lack of priority, laziness, lack of knowledge as a reason for not engaging in exercise. But, time...not an option.
Now, many schedules are extremely hectic. I get that. But, even the busiest professionals (just to name a few: doctors; lawyers; preachers; presidents; nurses; sorry if I missed yours) sneak in some workout time. Likewise, do you have a wall in your home?...Do you have a floor in your home?...Do you have a chair in your home? Answering "yes" to these questions holds the truth that you have a gym in your home. It supports why having a lack of knowledge is a much better excuse to have versus lack of time. Using these objects to your exercise advantage, may look like a mystery.
Personally, I am willing to believe that everyone has time. It is simply a matter of how to control time better when it comes to exercise.
What can be done on the floor: push-ups, squats, planks, burpees, mountain climbers, lunges, and much more.
What can be done on the wall: push-ups, squat holds, lunges, single arm holds to name a few.
What can be done with a chair: dips, sit-to-stands, push-ups, single leg squats, spidermans.
Progressing,
Derek Arledge, CSCS
Time is what it is...time. It is uncontrollable because we cannot stop it. It is controllable because we can determine what goes in it. One mistake we make is using time as an adjective and not as a noun and verb to explore our health and fitness, more aptly, exercise goals. This part is where people get in trouble. As an adjective, one definition of time (dictionary.com) is defined as "containing a clock so that it will detonate at the desired moment." Do not linger on the word "desired".
Time is also respected. Take your typical seven day week and include everything that you normally do on a weekly basis. Question: did you do anything in the week that was out of the ordinary? If you did do something different (excluding family emergencies and other emergencies) that did not involve exercise, then you have time. For example:
Typical 7-day week: Work, drop the kids off at school/sports/extra-curricular activities, grocery shop, attend church/mass/service, volunteer, hang out with family or friends on Friday night.
Typical 7-day week with an addition: All of the above plus watched a 4 hours of TV on Monday and Wednesday, stayed on Facebook and Twitter for 6 hours total during the week.
Looking at this fictional individual, he has time. The problem with this picture is that many individuals fall into this category, but blame time as the reason for non-progressive fitness improvement. It feels much better to say that this example could describe lack of priority, laziness, lack of knowledge as a reason for not engaging in exercise. But, time...not an option.
Now, many schedules are extremely hectic. I get that. But, even the busiest professionals (just to name a few: doctors; lawyers; preachers; presidents; nurses; sorry if I missed yours) sneak in some workout time. Likewise, do you have a wall in your home?...Do you have a floor in your home?...Do you have a chair in your home? Answering "yes" to these questions holds the truth that you have a gym in your home. It supports why having a lack of knowledge is a much better excuse to have versus lack of time. Using these objects to your exercise advantage, may look like a mystery.
Personally, I am willing to believe that everyone has time. It is simply a matter of how to control time better when it comes to exercise.
What can be done on the floor: push-ups, squats, planks, burpees, mountain climbers, lunges, and much more.
What can be done on the wall: push-ups, squat holds, lunges, single arm holds to name a few.
What can be done with a chair: dips, sit-to-stands, push-ups, single leg squats, spidermans.
Progressing,
Derek Arledge, CSCS
Thanksgiving Tipgoodness
With Thanksgiving coming up on Thursday, it will be important to follow some crucial steps:
1) Do not skip breakfast - Thanksgiving Day is a notorious holiday known for breakfast skipping for a couple of reasons: A) A lot of cooking occurs in the kitchen. B) Hosts and guests believe that dinner, with all of its splendor, will be the meal of the day - adding in an extra meal is too much. Plus, your metabolism and your heart will be utterly confused by the consumption of a plethora of food without a proper breakfast warm-up, at the very least.
2) Exercise - Yes, exercise. This step is repeated every year prior to the cookout season and major holidays. Waking up in the morning and getting in physical activity will work wonders for your digestion of food later in the evening, will rev up your metabolism, and will help out your heart by easing the amount of work it will be put through on Thursday.
3) Have Fun - Family, friends, strangers, and eating out. Wherever you will spend Thanksgiving, make it a good time.
4) An Exercise Plan. Here is a heart healthy (more cardiovascular focused) one:
Warm up: Arm circles, arm swings, body weights squats, leg swings (1 set ea., 10 reps ea.)
Activity: Briskly walk,run, or bike around your neighborhood or a park for 20 minutes. Hills add more work to your routine.
If you are in the gym, try a treadmill workout with varying inclines for 20 minutes. Make the intensity a little more difficult than what you are used to if you have been training for a while (i.e., the same routine for most of the year).
Here is a strength focused one:
Warm up: same as the heart healthy routine
Exercises with only body weight: Squat Thrusts to Heel Raise (30 seconds, if you can jump, then jump. If not, then squat and push away from the floor until you are on your toes) -- Plie Squats (30 seconds) -- Push-ups (30 seconds) -- Lateral Lunges (45 seconds) -- Upward Dog to Child Pose Switch (30 seconds) -- Side Plank Holds (15 seconds each direction) -- Spidermans (30 seconds). If you would like to substitute in mountain climbers or even burpees, then those would be great at the beginning or middle of this routine. Perform the exercises for a total of 2 to 6 sets based on experience and be done. Go the full range!
Start the day off well!
Progressing,
Derek Arledge, CSCS
1) Do not skip breakfast - Thanksgiving Day is a notorious holiday known for breakfast skipping for a couple of reasons: A) A lot of cooking occurs in the kitchen. B) Hosts and guests believe that dinner, with all of its splendor, will be the meal of the day - adding in an extra meal is too much. Plus, your metabolism and your heart will be utterly confused by the consumption of a plethora of food without a proper breakfast warm-up, at the very least.
2) Exercise - Yes, exercise. This step is repeated every year prior to the cookout season and major holidays. Waking up in the morning and getting in physical activity will work wonders for your digestion of food later in the evening, will rev up your metabolism, and will help out your heart by easing the amount of work it will be put through on Thursday.
3) Have Fun - Family, friends, strangers, and eating out. Wherever you will spend Thanksgiving, make it a good time.
4) An Exercise Plan. Here is a heart healthy (more cardiovascular focused) one:
Warm up: Arm circles, arm swings, body weights squats, leg swings (1 set ea., 10 reps ea.)
Activity: Briskly walk,run, or bike around your neighborhood or a park for 20 minutes. Hills add more work to your routine.
If you are in the gym, try a treadmill workout with varying inclines for 20 minutes. Make the intensity a little more difficult than what you are used to if you have been training for a while (i.e., the same routine for most of the year).
Here is a strength focused one:
Warm up: same as the heart healthy routine
Exercises with only body weight: Squat Thrusts to Heel Raise (30 seconds, if you can jump, then jump. If not, then squat and push away from the floor until you are on your toes) -- Plie Squats (30 seconds) -- Push-ups (30 seconds) -- Lateral Lunges (45 seconds) -- Upward Dog to Child Pose Switch (30 seconds) -- Side Plank Holds (15 seconds each direction) -- Spidermans (30 seconds). If you would like to substitute in mountain climbers or even burpees, then those would be great at the beginning or middle of this routine. Perform the exercises for a total of 2 to 6 sets based on experience and be done. Go the full range!
Start the day off well!
Progressing,
Derek Arledge, CSCS
Game of Depends: Diaper Dandy
Have you ever been so confused by all of the health and fitness information out here that is seems entirely too overwhelming? Raise your hand if you are sure.
Have you ever only wanted a straight answer to a health and fitness question, but you received the 'well, it depends' answer? Raise your hand if you are sure.
But, have you ever had the urge to show your true health and fitness potential despite your age, skill level, or level of motivation? Raise your hand if you are sure.
Remember the old Sure deodorant commercial?
Health, health systems, fitness, wellness, athletics, skill, skill sets...they all fall under a profession that depends on the individual. Really, no one responds to treatments in the same manner because it depends on a number of factors. Namely, family support, past experience, faith, knowledge, and determination are a few factors that affect outcomes or even beginnings (as in beginning an exercise regimen).
From the patient or client's perspective, it probably seems annoying to have an answer begin with "well, it depends". Understandable. But, do realize that the phrase, "well, it depends" benefits everyone. Take notice, if two people reading this message have the same goal to lose 10 lbs by Christmas (which is very possible) and would like to run a 1/2 marathon in April, they probably will not get the same fitness program (they could). They probably will not have the same outcomes. If they were both given the same exercise anecdote, then it could be a disservice to one of the individuals.
There are crucial steps to take in order to implement sustainability in motivation, exercise and nutrition among some of the goals out here.
However...it depends.
Progressing,
Derek Arledge, CSCS
Have you ever only wanted a straight answer to a health and fitness question, but you received the 'well, it depends' answer? Raise your hand if you are sure.
But, have you ever had the urge to show your true health and fitness potential despite your age, skill level, or level of motivation? Raise your hand if you are sure.
Remember the old Sure deodorant commercial?
Health, health systems, fitness, wellness, athletics, skill, skill sets...they all fall under a profession that depends on the individual. Really, no one responds to treatments in the same manner because it depends on a number of factors. Namely, family support, past experience, faith, knowledge, and determination are a few factors that affect outcomes or even beginnings (as in beginning an exercise regimen).
From the patient or client's perspective, it probably seems annoying to have an answer begin with "well, it depends". Understandable. But, do realize that the phrase, "well, it depends" benefits everyone. Take notice, if two people reading this message have the same goal to lose 10 lbs by Christmas (which is very possible) and would like to run a 1/2 marathon in April, they probably will not get the same fitness program (they could). They probably will not have the same outcomes. If they were both given the same exercise anecdote, then it could be a disservice to one of the individuals.
There are crucial steps to take in order to implement sustainability in motivation, exercise and nutrition among some of the goals out here.
However...it depends.
Progressing,
Derek Arledge, CSCS
Diabetes Awareness Month (D.A.M.) - 11/2012
Well, it certainly is not a month where we celebrate individuals or communities that are either struggling or coping with diabetes. It is a month, which should cause us [society] to set boundaries (you are safer), explore and experience (is anyone aware of hospitalization due to lack of tastes in foods?), promote and energize (it's a group effort), and a host of other opportunities:
Set Boundaries: First of all, do not even buy certain foods that can enhance the overall mechanism of diabetes. If high fat and high sugar foods are favored, then start by not buying them. Most likely, anything in the kitchen will be eaten. Set grocery boundaries, set time boundaries, set meal boundaries.
Explore and Experience: Taste. Taste comes to mind with exploring and experiencing. Many individuals cannot stand bland foods. Fine, fine. But, adding too much flavor can even the playing field and ruin the true taste and nutrients in a particular food item. Personally, I have been around a number of individuals who find it absolutely horrible to have bad tasting food. It was as if the apocalypse arrived. Brethren, we are not going to die from lack of taste. At the very least, we can substitute healthy and good seasonings and use the natural juices of other foods to enhance meals - salads, meats, fish, and vegetables fall culprit.
Promote and Energize: Always encourage someone who is coping with diabetes. Encouragement does work. Anyone who has adopted a healthier lifestyle will tell you that encouragement plays a factor in their success. Also, be a leader in your area. If you are the only one in your family who is very health conscience, by all means, continue to do what you do well. Hopefully, someone else will catch on to the mass.
The rate of diabetes incidence is something we all can control.
Be happy giving thanks!
Progressing,
Derek Arledge, CSCS
Set Boundaries: First of all, do not even buy certain foods that can enhance the overall mechanism of diabetes. If high fat and high sugar foods are favored, then start by not buying them. Most likely, anything in the kitchen will be eaten. Set grocery boundaries, set time boundaries, set meal boundaries.
Explore and Experience: Taste. Taste comes to mind with exploring and experiencing. Many individuals cannot stand bland foods. Fine, fine. But, adding too much flavor can even the playing field and ruin the true taste and nutrients in a particular food item. Personally, I have been around a number of individuals who find it absolutely horrible to have bad tasting food. It was as if the apocalypse arrived. Brethren, we are not going to die from lack of taste. At the very least, we can substitute healthy and good seasonings and use the natural juices of other foods to enhance meals - salads, meats, fish, and vegetables fall culprit.
Promote and Energize: Always encourage someone who is coping with diabetes. Encouragement does work. Anyone who has adopted a healthier lifestyle will tell you that encouragement plays a factor in their success. Also, be a leader in your area. If you are the only one in your family who is very health conscience, by all means, continue to do what you do well. Hopefully, someone else will catch on to the mass.
The rate of diabetes incidence is something we all can control.
Be happy giving thanks!
Progressing,
Derek Arledge, CSCS
Breast Cancer Awareness Month Wrap-Up
Similar to other cancers, diseases, and ailments, there are always ways to reduce and control the situation. Of course, exercise, nutrition, and check-ups are among the main concerns.
http://www.dana-farber.org/Newsroom/News-Releases/dana-farber-expert-offers-five-ways-to-reduce-your-breast-cancer-risk.aspx
Just because Breast Cancer Awareness Month has ended for 2012. Guess what? It will be back in 2013.
Progressing,
Derek Arledge, CSCS
http://www.dana-farber.org/Newsroom/News-Releases/dana-farber-expert-offers-five-ways-to-reduce-your-breast-cancer-risk.aspx
Just because Breast Cancer Awareness Month has ended for 2012. Guess what? It will be back in 2013.
Progressing,
Derek Arledge, CSCS
Friday, October 5, 2012
Game of Averages
In athletics, there are averages. In health, there are averages. In fitness, there are averages. And, they are all different.
Getting into athletics even deeper. Usually, when a team demonstrates that they can score a lot of points on average and give up less points, then that team will have a near undefeated record or a very good one. Usually, when a team demonstrates that they can score a lot of points on average and give up as many points as the total score in a high school girl's basketball game, then that team... has issues. Sometimes, they can get away with an undefeated record.
However, in the case, and the reason this message spawned, we take a brief look at my beloved Washington Redskins.
See, we have to go back in history a little bit. Our offense has been horrendous the past...decade, if you will. Our defense has been stellar enough that we generated pro bowlers and, if I stand corrected, scored more points in a game at one point then the entire offense. Or, that might have been the place kicker who had more points in a game then the entire offense.
Point taken? Point for you.
Now, we have a good offense. One capable of scoring a lot of points. We have a bad defense. One capable of giving up a lot of points. If I had to choose between the two of them, then a good defense would receive my vote. When there is a flip-flop between the skill and outcomes of offense and defense, then a team or individual usually falls closer, if not all the way back, to square one...record-wise. However, the team atmosphere offers some reprieve because different players have different roles and can make different plays at different points of different games to make...a difference.
You still there?
We can just watch how closely related athletics is to our daily lives. No one is exempt because both athletics, health, and fitness are all a part of real life. Athletes perform on average. The public performs on average. Both can perform above average or below. But, when the focus is on achieving above average status, the competition heats up. We can all agree on that.
Progressing,
Derek
Getting into athletics even deeper. Usually, when a team demonstrates that they can score a lot of points on average and give up less points, then that team will have a near undefeated record or a very good one. Usually, when a team demonstrates that they can score a lot of points on average and give up as many points as the total score in a high school girl's basketball game, then that team... has issues. Sometimes, they can get away with an undefeated record.
However, in the case, and the reason this message spawned, we take a brief look at my beloved Washington Redskins.
See, we have to go back in history a little bit. Our offense has been horrendous the past...decade, if you will. Our defense has been stellar enough that we generated pro bowlers and, if I stand corrected, scored more points in a game at one point then the entire offense. Or, that might have been the place kicker who had more points in a game then the entire offense.
Point taken? Point for you.
Now, we have a good offense. One capable of scoring a lot of points. We have a bad defense. One capable of giving up a lot of points. If I had to choose between the two of them, then a good defense would receive my vote. When there is a flip-flop between the skill and outcomes of offense and defense, then a team or individual usually falls closer, if not all the way back, to square one...record-wise. However, the team atmosphere offers some reprieve because different players have different roles and can make different plays at different points of different games to make...a difference.
You still there?
We can just watch how closely related athletics is to our daily lives. No one is exempt because both athletics, health, and fitness are all a part of real life. Athletes perform on average. The public performs on average. Both can perform above average or below. But, when the focus is on achieving above average status, the competition heats up. We can all agree on that.
Progressing,
Derek
Saturday, September 29, 2012
Taste & Money Part I: Confess-Shuns
Since we are approaching the eating season, Halloween to Valentine's Day, it is important for us to get this self-discipline roll down packed - we have to know when, where, why, and how we will rebound, who will help us, what will and will not stop us. So, as I was contemplating this week, it would be nice to share the things I like; and can stand to eat with everyone. Ready? Here we go:
The Less Innocent
I will eat, like, and have eaten: most of a box of assorted baklava, pancakes like there was not tomorrow, french fries, potato wedges, meat only meals; cookies; donuts; muffins; cakes; pies; tarts; brownies; cupcakes; frosting; strudel with frosting; strudel without frosting; Italian sub; fried fish; fried chicken; fried potatoes; and other fried stuff; um...OK, that is it. we can end it there.
The Less Guilty
I will also eat, also like, also have eaten, and almost prefer in many cases: food without any seasoning (can stand it); mustard greens stalks; bok choy; raw broccoli; brussel sprouts; kale; collards; and basically any vegetable; tofu when it is small and mixed in with other stuff; basically any fruit; Ezekiel bread; sweet potato and its skin without anything else on it (same for red and russet potatoes); brown rice, brown this and that; plain yogurt; water galore; green tea; black tea; tea tea; unsweetened you name it; almond milk, soy milk; nuts galore; um...Yea, that is it for now too.
The Point
All of this information that comes at you on a monthly basis is not to point what the bad things we all may perform in health and nutrition. The less innocent foods are drastically limited and controlled. The less guilty foods are a reward of patience for anyone who comes by them. Recently, I was involved in a conversation where one gentleman could not foresee himself eating foods without taste. However, the dietitian who was present mentioned that our taste buds adapt to "tasteless" foods.
I strongly agree.
There are so many combinations of foods that do not warrant extra stuff, which my be detrimental to our health solely because they are, well...in excess.
We love access to excess.
Progressing,
Derek
The Less Innocent
I will eat, like, and have eaten: most of a box of assorted baklava, pancakes like there was not tomorrow, french fries, potato wedges, meat only meals; cookies; donuts; muffins; cakes; pies; tarts; brownies; cupcakes; frosting; strudel with frosting; strudel without frosting; Italian sub; fried fish; fried chicken; fried potatoes; and other fried stuff; um...OK, that is it. we can end it there.
The Less Guilty
I will also eat, also like, also have eaten, and almost prefer in many cases: food without any seasoning (can stand it); mustard greens stalks; bok choy; raw broccoli; brussel sprouts; kale; collards; and basically any vegetable; tofu when it is small and mixed in with other stuff; basically any fruit; Ezekiel bread; sweet potato and its skin without anything else on it (same for red and russet potatoes); brown rice, brown this and that; plain yogurt; water galore; green tea; black tea; tea tea; unsweetened you name it; almond milk, soy milk; nuts galore; um...Yea, that is it for now too.
The Point
All of this information that comes at you on a monthly basis is not to point what the bad things we all may perform in health and nutrition. The less innocent foods are drastically limited and controlled. The less guilty foods are a reward of patience for anyone who comes by them. Recently, I was involved in a conversation where one gentleman could not foresee himself eating foods without taste. However, the dietitian who was present mentioned that our taste buds adapt to "tasteless" foods.
I strongly agree.
There are so many combinations of foods that do not warrant extra stuff, which my be detrimental to our health solely because they are, well...in excess.
We love access to excess.
Progressing,
Derek
Thursday, September 27, 2012
Sports' Complimentary Sports
What other sports would you like to see? Just a matter of opinions that can change.
Good Complimentary Sports to Ice Hockey:
#1 - Lacrosse
#2 - Soccer/Track sprint events
#3 - Skiing
Good Complimentary Sports to Football:
#1 - Rugby
#2 - Wrestling = positional
#2 - Track and Field - sprints due to positions
#3 - Ice Hockey
Good Complimentary Sports to Soccer/Futbol:
#1 - Track and Field: 100m, 200m, 400m
#2 - Ice Hockey
#3 - Football
Good Complimentary Sports to Lacrosse:
#1 - Track and Field: 100m, 200m, 400m
#2 - Ice Hockey
#3 - Football
Good Complimentary Sports to Basketball:
#1 - Team Handball
#2 - Volleyball - indoor and beach
#3 - Football
Good Complimentary Sports to Distance Running:
#1 - Bicycling
#2 - Strength Training (special selection)
#3 - Cross Country Skiing
#3 - Swimming
Good Complimentary Sports to Bicycling:
#1 - Running
#2 - Plyometrics - lower body (had to put this info in here)
#3 - Swimming
#3 - Cross Country Skiing
Progressing,
Derek
Good Complimentary Sports to Ice Hockey:
#1 - Lacrosse
#2 - Soccer/Track sprint events
#3 - Skiing
Good Complimentary Sports to Football:
#1 - Rugby
#2 - Wrestling = positional
#2 - Track and Field - sprints due to positions
#3 - Ice Hockey
Good Complimentary Sports to Soccer/Futbol:
#1 - Track and Field: 100m, 200m, 400m
#2 - Ice Hockey
#3 - Football
Good Complimentary Sports to Lacrosse:
#1 - Track and Field: 100m, 200m, 400m
#2 - Ice Hockey
#3 - Football
Good Complimentary Sports to Basketball:
#1 - Team Handball
#2 - Volleyball - indoor and beach
#3 - Football
Good Complimentary Sports to Distance Running:
#1 - Bicycling
#2 - Strength Training (special selection)
#3 - Cross Country Skiing
#3 - Swimming
Good Complimentary Sports to Bicycling:
#1 - Running
#2 - Plyometrics - lower body (had to put this info in here)
#3 - Swimming
#3 - Cross Country Skiing
Progressing,
Derek
It's Fall - What Is Happening?
From the TEEM Performance Training perspective, happenings this fall season include:
1) Fall Olympics on Saturday, September 29th and Saturday, October 6th. An exclusive statement, if this event goes well, then it will open up an even better opportunity for more individuals. Rain date for September 29th is October 6th. Winner receives tickets to Boston College vs. Virginia Tech football on 11/17/12. So...
2) TEEM Performance Training Human Performance Scholarship. It is still open until Thanksgiving Day of this year, which November 22nd. Need the parameters? Here they are (link this and find on blogger).
3) Students: if you carry a 4.0 GPA this semester, then you are eligible to receive free training for 4 sessions.
4) Individual package discount = 10% off until the end of September 2012. Group discount = 25% off until the end of October 2012.
5) Apple Picking. Who is going? Who has been? Why ask? Because it is fun, open, and a good fall activity.
6) Races/Rides/Walks/Strolls. There are more races out there, especially on Thanksgiving Day: Turkey Trots. See why a race is important. Plus, here is my photo after finishing Boston's Hub On Wheels on Sunday, September 23, 2012.
Now, it's your turn.
7) Penn State Ice Hockey begins Division I play in October against American International (men) and versus Vermont (women). I had to throw in this news because it is exciting!
8) Midterms. We could have a little fun with how these exams turn out for any students on here. Remember one TEEM PT theme is learning.
Progressing,
Derek
1) Fall Olympics on Saturday, September 29th and Saturday, October 6th. An exclusive statement, if this event goes well, then it will open up an even better opportunity for more individuals. Rain date for September 29th is October 6th. Winner receives tickets to Boston College vs. Virginia Tech football on 11/17/12. So...
2) TEEM Performance Training Human Performance Scholarship. It is still open until Thanksgiving Day of this year, which November 22nd. Need the parameters? Here they are (link this and find on blogger).
3) Students: if you carry a 4.0 GPA this semester, then you are eligible to receive free training for 4 sessions.
4) Individual package discount = 10% off until the end of September 2012. Group discount = 25% off until the end of October 2012.
5) Apple Picking. Who is going? Who has been? Why ask? Because it is fun, open, and a good fall activity.
6) Races/Rides/Walks/Strolls. There are more races out there, especially on Thanksgiving Day: Turkey Trots. See why a race is important. Plus, here is my photo after finishing Boston's Hub On Wheels on Sunday, September 23, 2012.
Now, it's your turn.7) Penn State Ice Hockey begins Division I play in October against American International (men) and versus Vermont (women). I had to throw in this news because it is exciting!
8) Midterms. We could have a little fun with how these exams turn out for any students on here. Remember one TEEM PT theme is learning.
Progressing,
Derek
For the Kids - The Broc. It's So Versatile
Throughout the years, I have been asked what is the scope of people I would like to work with or serve. I answer: it is health and fitness, so my scope is broad and encompasses kids to older adults, the novice to the highly-skilled, non-athlete to athlete. So, in this section is an ode to kids and their health and fitness.
Kids supposedly have trouble eating their vegetables. We have been battling this issue for years, and we still cannot get it done? "Experts" now have issued changing the name of vegetables to include more pizazz. Welcome in power punch broccoli.
Why does broccoli always get a bad rep? It even goes well with every other food group. What a versatile vegetable. On a side note, have you ever notice how mountains that are green foliage-dense look like broccoli? It's OK if you have not. But, denouncing vegetables at an early age gets everyone into trouble, especially once college comes in to play. By observation, one of the least refilled areas of the dinning commons included any vegetable area (i.e., salad bar or hot food). Of course, young coeds piled their plates with the "good stuff" such as pizza, pasta, and bread. Oh my! Do not judge me... I like pizza, pasta, and bread; but not all at once on many close occasions. We will see more of these nutrition confessions in an immediate HAHPN e-newsletter. First, we must confess and own up to eating right. We must also assist the next generation in eating right. Let's Move, Michelle Obama's health initiative is doing a good job in getting school-aged kids to eat better and take better care of their bodies. In addition, kids should, and it is believed, that they are learning more about their bodies.
It is important to have knowledge of body and a versatile response to receiving good vittles!
Progressing,
Derek
Kids supposedly have trouble eating their vegetables. We have been battling this issue for years, and we still cannot get it done? "Experts" now have issued changing the name of vegetables to include more pizazz. Welcome in power punch broccoli.
Why does broccoli always get a bad rep? It even goes well with every other food group. What a versatile vegetable. On a side note, have you ever notice how mountains that are green foliage-dense look like broccoli? It's OK if you have not. But, denouncing vegetables at an early age gets everyone into trouble, especially once college comes in to play. By observation, one of the least refilled areas of the dinning commons included any vegetable area (i.e., salad bar or hot food). Of course, young coeds piled their plates with the "good stuff" such as pizza, pasta, and bread. Oh my! Do not judge me... I like pizza, pasta, and bread; but not all at once on many close occasions. We will see more of these nutrition confessions in an immediate HAHPN e-newsletter. First, we must confess and own up to eating right. We must also assist the next generation in eating right. Let's Move, Michelle Obama's health initiative is doing a good job in getting school-aged kids to eat better and take better care of their bodies. In addition, kids should, and it is believed, that they are learning more about their bodies.
It is important to have knowledge of body and a versatile response to receiving good vittles!
Progressing,
Derek
Friday, September 21, 2012
Why A Running Back Is A Running Back
In honor of the start of all of the football seasons that are upon us, attention is diverted to seasonal athletic talk and more related topics. When the professional football season began a couple of weeks ago, the sudden thought was birthed as to why a running plays the position he or she plays.
And really, without further adieu, a running back (RB) plays the position because a running back can.
This part of the e-newsletter was not meant to be confusing. It is, in fact, the truth. Besides speed, quickness, power, and the choice to play running back, height, weight, and even body type come into play when selecting a running back. We do not see linebackers or offensive linemen playing running back. These position players are too big and too tall in some cases. Are there other position players that resemble running backs? Maybe, but they mostly play at the high school level. More commonly, a running back plays RB because his or her body matches the position. It matches in a manner that allows the athlete to have speed, quickness, and power for the position.
Speed (S), quickness (Q), and power (P) can be taught. There are plenty of running back drills that feed these skills, making a polished athlete. However, the new thing is to see RB's jumping over defenders - just pure athleticism and good reaction time. S, q, and p also hold the quality of being taught to non-athletes and non-RB's. The rest of the field may perform the skills differently. But, they will do it. For the non-athlete, s,q, and p are complemented well as general fitness skills. These skills for the normal exerciser are rarely performed. Most individuals are concerned with bench pressing and other linear strength exercises. However, in many cases, there is a big push for high-intensity interval training.
Plain and simple: a running back benefits from running back type training. I like to call it position-specific training. Functional training and sport-specific training exist as well as position-specific training. For non-atheletes, functional training may involve a lunge to increase butt/glute strength. I will say that again for those who are worried about their butt: lunges improve the glutes! For athletes, sport-specific training involves, for example, sprinting 50 meters for a 100-meter track athlete. Position-specific training involves running a route for a running back, for example.
So, from a human performance perspective, why do you do what you do?
Progressing,
Derek
And really, without further adieu, a running back (RB) plays the position because a running back can.
This part of the e-newsletter was not meant to be confusing. It is, in fact, the truth. Besides speed, quickness, power, and the choice to play running back, height, weight, and even body type come into play when selecting a running back. We do not see linebackers or offensive linemen playing running back. These position players are too big and too tall in some cases. Are there other position players that resemble running backs? Maybe, but they mostly play at the high school level. More commonly, a running back plays RB because his or her body matches the position. It matches in a manner that allows the athlete to have speed, quickness, and power for the position.
Speed (S), quickness (Q), and power (P) can be taught. There are plenty of running back drills that feed these skills, making a polished athlete. However, the new thing is to see RB's jumping over defenders - just pure athleticism and good reaction time. S, q, and p also hold the quality of being taught to non-athletes and non-RB's. The rest of the field may perform the skills differently. But, they will do it. For the non-athlete, s,q, and p are complemented well as general fitness skills. These skills for the normal exerciser are rarely performed. Most individuals are concerned with bench pressing and other linear strength exercises. However, in many cases, there is a big push for high-intensity interval training.
Plain and simple: a running back benefits from running back type training. I like to call it position-specific training. Functional training and sport-specific training exist as well as position-specific training. For non-atheletes, functional training may involve a lunge to increase butt/glute strength. I will say that again for those who are worried about their butt: lunges improve the glutes! For athletes, sport-specific training involves, for example, sprinting 50 meters for a 100-meter track athlete. Position-specific training involves running a route for a running back, for example.
So, from a human performance perspective, why do you do what you do?
Progressing,
Derek
Thursday, September 20, 2012
Health and Fitness: It Should Not Be Viewed As Punishment
In an article posted the other day, it was revealed that 39 states are on pace to have an obesity rate of 50% or greater. That is alarming. There are 11 spared states, which may also see troubling increases. Colorado, Utah, Alaska, Massachusetts, New Jersey, Connecticut, Oregon, Vermont, and California are among them.
It was also stated that adults rate 'not enough exercise' as a premier cause of health problems for kids in their communities.
Let us err on the side of positivity. Instead of pointing out all of the problems, let us focus on other ways in which to engage fit and healthy lives full of integrity and energy. It can be argued that some individuals view exercise as punishment. How?...Why? If exercise is punishment, then why does it have many positive effects that aid us physically, mentally, intellectually, spiritually, emotionally, socially, financially, characteristically, and self-efficacially (if, that is a word...it was fun to type). When the word punishment is uttered, the thought of something bad comes to mind. Usually, when we are punished, it is due to an aberration from what is perceived as good. OK, OK...it is bad. Therefore, if exercise is bad and many feel as though it is punishment, what is the good or the non-punishment deed?
Just curious. By the way, Virginia and Nevada are the other two projected spared -states.
The whole idea reverts back to thinking, saying, and limiting the right words and phrases. In certain parts of the United States and the world, exercise is not perceived as punishment. However, in these same parts there are plenty of individuals who still think the life-saver of exercise is a punishable offense. That is fine. Many people have had bad experiences with exercise, and some of us have high restrictions on the amount of exercise we can exert. The bottom line exists: do not give up on it. Exercise is not punishment.
We can make these high future numbers decrease.
Progressing,
Derek
It was also stated that adults rate 'not enough exercise' as a premier cause of health problems for kids in their communities.
Let us err on the side of positivity. Instead of pointing out all of the problems, let us focus on other ways in which to engage fit and healthy lives full of integrity and energy. It can be argued that some individuals view exercise as punishment. How?...Why? If exercise is punishment, then why does it have many positive effects that aid us physically, mentally, intellectually, spiritually, emotionally, socially, financially, characteristically, and self-efficacially (if, that is a word...it was fun to type). When the word punishment is uttered, the thought of something bad comes to mind. Usually, when we are punished, it is due to an aberration from what is perceived as good. OK, OK...it is bad. Therefore, if exercise is bad and many feel as though it is punishment, what is the good or the non-punishment deed?
Just curious. By the way, Virginia and Nevada are the other two projected spared -states.
The whole idea reverts back to thinking, saying, and limiting the right words and phrases. In certain parts of the United States and the world, exercise is not perceived as punishment. However, in these same parts there are plenty of individuals who still think the life-saver of exercise is a punishable offense. That is fine. Many people have had bad experiences with exercise, and some of us have high restrictions on the amount of exercise we can exert. The bottom line exists: do not give up on it. Exercise is not punishment.
We can make these high future numbers decrease.
Progressing,
Derek
Monday, September 17, 2012
TEEM Performane Training Human Performance Scholarship Questions
Question #1: What sport lasts for most of the year, communication and reflexes are vital, heart rates can reach at least 80% of its maximum?
Question #2: The Nike swoosh. When placed on the left shoulder of a jersey, the swoosh is reversed or not reversed?
Question #3: In what country, can you find a large production of quinoa, a two-time Copa America futbol champion, and a mountain that tests your anaerobic threshold at 6,746m high?
Question #4: What is the most important muscle in the body?
There could be more questions, but these are good for now. If you answer them, then you will be in the running to receive a one-year TEEM Performance Training Human Performance Scholarship. The two winners receive any TEEM produced product for free over a one year period. The entire scholarship round ends on Thanksgiving Day.
Other scholarship qualifiers:
1) Enter a race between now and Thanksgiving. Take a photo of yourself post race to submit as proof that you finished. Advice: there are plenty of Thanksgiving Day races. But, the faster you get in the photo. the better.
2) Send proof of (one photo, you can even post in an email or on Facebook) how you incorporate a healthy breakfast and lunch into your day.
3) Send proof (one photo, you can even post in an email or on Facebook) of yourself dancing. Preferably, doing a cultural dance is best such as salsa, etc. However, square dancing counts as well.
Progressing,
Derek
Question #2: The Nike swoosh. When placed on the left shoulder of a jersey, the swoosh is reversed or not reversed?
Question #3: In what country, can you find a large production of quinoa, a two-time Copa America futbol champion, and a mountain that tests your anaerobic threshold at 6,746m high?
Question #4: What is the most important muscle in the body?
There could be more questions, but these are good for now. If you answer them, then you will be in the running to receive a one-year TEEM Performance Training Human Performance Scholarship. The two winners receive any TEEM produced product for free over a one year period. The entire scholarship round ends on Thanksgiving Day.
Other scholarship qualifiers:
1) Enter a race between now and Thanksgiving. Take a photo of yourself post race to submit as proof that you finished. Advice: there are plenty of Thanksgiving Day races. But, the faster you get in the photo. the better.
2) Send proof of (one photo, you can even post in an email or on Facebook) how you incorporate a healthy breakfast and lunch into your day.
3) Send proof (one photo, you can even post in an email or on Facebook) of yourself dancing. Preferably, doing a cultural dance is best such as salsa, etc. However, square dancing counts as well.
Progressing,
Derek
Saturday, September 15, 2012
TEEM Performance Training Fall Olympics 2012 - North Cambridge
Who: You, the participant. Teams of two individuals. You are allowed to have one alternate.
What: It's a competition of fun, skill, and movement.
When: Saturday, September 29th, 2012 at 3pm and Saturday, October 6th, 2012 at 3pm.
Where: Danehy Park, North Cambridge, MA - by the main soccer field.
Why: I hate to say it, but why not? It is part of TEEM Performance Training's mission and values.
Parameters: 6 events
Note:
*May be included as a bonus event.
What: It's a competition of fun, skill, and movement.
When: Saturday, September 29th, 2012 at 3pm and Saturday, October 6th, 2012 at 3pm.
Where: Danehy Park, North Cambridge, MA - by the main soccer field.
Why: I hate to say it, but why not? It is part of TEEM Performance Training's mission and values.
Parameters: 6 events
- Modified Pentathlon
- Tug-Of-War
- Medicine Ball Mania
- Football Frenzy
- Jumping Journey
- Agility Arsenal
- Basketball Bonanza*
Note:
- Points are doubled on the second weekend...
- $5 per team (teams of two people)
*May be included as a bonus event.
Friday, August 31, 2012
Fall Work Statements
For anyone who works with a lot of people, this one is for you.
A couple of months ago, an article came out in the news about how your co-workers can make you fat. Well, it is still a battle and...and a choice if you would like to lose self-control over body image. However, it is a temptation when your colleagues bring in cookies, cakes, pies, donuts, danishes, chips, pies, cakes, cookies, muffins, truffles, cakes, pies, donuts, and...wait. Did I say cookies twice yet? When you see these vittles on the kitchen or conference room table, you have to brace yourself. It can be easy for someone else to knock you off your game and towards straight gluttony. Will power? Oh, it will kick in. Discipline? It's on all cylinders.
What do you do?
You have to make and set a statement. You have to tell yourself that you will not eat what everyone else is eating solely because the food looks or even tastes good. So what, if someone else says, "Oh, you're missing out. Missy's apple crumb cake tastes really good. Go cut a piece in the kitchen." No, do not! Please, do not let anyone else break you off your goal...the pursuit and achievement of your goal. Truthfully, you are not missing out on anything because, for one, the "Missy" or the "Trent" of your office can make another random apple crumb cake in a different week. Trust it - "Missy" and "Trent" have more ingredients at home. Do not be rude though. Just be disciplined. When you are disciplined, in this case, others will follow when they see your results.
OK, I am done for now on this topic.
Wednesday, August 29, 2012
Injuries Engined
Injuries are common with movement. But, if we take care of our injuries through preventative methods, then we can diminish their affect and the amount of times they occur. Ah, so some consider their bodies as injury prone. Injury-proners really may need certain training methods included in their regimen or even simply specific coaching and proper education on avoiding injury. Actually, I think there is a bit of a fear factor for anyone who thinks they are injury prone. For example, do not think about getting injured before the activity occurs. Think about completing the activity and training properly first and foremost. A few things on injuries:
- Massage - Treat yourself to one. It helps your muscles. It helps you to relax. Even the toughest athletes receive daily massages. Too expensive? Then, purchase a foam roller or The Stick.
- Warm-up - It really works. It preps your muscles. Many trainers spend a lot of time on the warm-up, which is a good thing. Even the toughest athletes warm-up. Not enough time? Then, shorten your warm-up; but make it as specific as possible. For example, you can only get 10 minutes of running and lifting. Perform leg swings, body weight squats, arm circles, and neck warm-ups to, at least, start to avoid the possible muscle tweak!
- Cool Down - It also works. It tells your body, "Thank you for moving today." Not enough time? Again, make the cool down as specific as possible. That is, whatever muscles you trained are the ones you stretch.
- Rest and Sleep - Get it in. Enough said. Start with 6 to 7 hours of sleep if those two numbers are difficult to achieve. If you achieve over 7 hours already, then you are well on your way to a great day.
- Fitness Level - Do not rush it. If you would like to participate in a Tough Mudder Race, but working out is not your thing, then you might want to start working out. Even injured athletes have set timetables on their return because their fitness level is not up to par due to the injury and rehabilitation time period.
- Occupation - Oh boy! There are physical occupations and non-physical ones. Physical ones possess the most danger as in construction, timber cutters, and more. Non-physical ones include working in a cubicle, which is the most dangerous for your posture. Either way, physical or non-physical, working out plays a large factor in avoiding unnecessary time-off from work.
- Stupidity Level - Do not be! If this level is high, then you are in trouble. If it is low, then trailblazing is up your alley. If you want to figure out what the Grand Canyon looks like on a motorcycle, then know the results of a bad landing. Yes, think positive. But, do know that you better stick the landing. Everything else on this level is included as well.
Progressing,
Derek
Wednesday, August 22, 2012
Honduras - From a Fitness Perspective
A couple of weeks ago, I had the great opportunity to attend a church mission's trip to Honduras.
Great trip. Great exposure.
There are so many ways to write about this trip. But, since this message is located in this particular blog the best way to talk about the trip lives in the fitness realm. I had the exhilarating chance to lead an obstacle course for kids ages 5 or 6 years old to early tween age through their schoolyard. The teenagers, on the other hand, mostly enjoyed playing futbol [soccer]. As for the obstacle course, it involved the following:
I know kids have a lot of energy, but we all can learn something from children. They are youthful and very energetic. They make boring things look exciting. Adults can do the same thing. The enthusiasm may go awry during our late adolescent years when we realize that certain fun activities are not cool because friends and other students will laugh or play lazy. Adults do work all day, but there is adequate time to partake in sound fitness training for working folks. Nike says, "Just do it!"
So, just do it.
During this entire one week trip, futbol was the main sport or movement activity. Futbol fields were located everywhere with their goals made of metal posts or even a fence. Big fields. Small fields. All fields spelled m-o-v-e! Even when a field was not occupied, the urge to move passed as a jolt. For Americans, it is like seeing an empty basketball court, imaging yourself dunking (even when you cannot dunk). It is a thought process. It is a culture. It is a movement.
I asked a couple of the teams in my best broken Spanish if they would like to play Team Handball. Yes, a non-American dominated sport in a futbol culture. No hands to no feet. Was not happening. Thankfully, the teens listened to me explain the sport. It was fitting that the Olympic games were being played in London during this time because it is the only time when Team Handball gets a lot of attention on the world stage. Really, it looks like a cool sport. Yet, we have never medaled in it.
For one week, it was all about futbol, hop-scotch, swings, running, sliding, see-saw, horseback, hiking, walking, bicycling, farming, and even hotel room workouts. Activity in the Danli and Linaca areas of Honduras. Amazing!
Progressing,
Derek
Great trip. Great exposure.
There are so many ways to write about this trip. But, since this message is located in this particular blog the best way to talk about the trip lives in the fitness realm. I had the exhilarating chance to lead an obstacle course for kids ages 5 or 6 years old to early tween age through their schoolyard. The teenagers, on the other hand, mostly enjoyed playing futbol [soccer]. As for the obstacle course, it involved the following:
- Start - running one full counter-clockwise lap around a school-center, which measured approximately 100m in circumference.
- After one full lap and [a return to the start line], everyone proceeded up four steps to hop-scotch drawn on the sidewalk. After finishing hop-scotch, each kid jumped back and forth over a 10-foot linear line also drawn on the ground...we're hitting at agility here. Great for kids at this age.
- After jumping, another run up about 5 steps preceded yet another hop-scotch diagram.
- Something new: no linear line here. The kids had to jump over the "idle-v" as it reached its widest end mark. If you have never seen an "idle-v" (I like to call it that), it simply resembles the letter "v" drawn on the sidewalk. When jumping, start at the bottom of the "v" on either side where it is narrow and keep jumping as the lines separate. It is fun for a kid with a lot of energy. It is more difficult for a someone who is training to improve leg power and agility. But, hey, these types of exercises can train any age level. The intensity is the thing that is lessened or increased.
- We are around half-way complete with this obstacle course - it definitely covered a vast majority of the grounds where the school-center was located. Following all of the jumps, the kids proceeded to the tire-field, zig-zagging or figure-eighting around four tires placed roughly 12 to 20 feet apart. The fifth and final tire was used as the agility part - two feet in-two feet out - just like normal tire agility training. If you can picture what five dots resembles on a domino piece, then you can picture the tire-field. However, the middle dot or tire in this field was placed at the top of the set of four. The higher two tires in the field were placed slightly wider then the two bottom tires. Come to think of it, the diagram probably looked more like a pentagon.
- Plenty of room left. From the tire-field, it was a quick run back down the second set of five steps and on to the sliding board. By now, kids were on top of each other as a line formed to go down the slide. But, these kids did not complain. They did not shove (I do not think they did). They humbly giggled and waited their turn. On to the last lap.
- Finish - Racing down the previous first set of steps, each kid scrambled to run clockwise around the building and finish back where they started. Done!
- Otra-vez ("Again")! Everyone cheered.
I know kids have a lot of energy, but we all can learn something from children. They are youthful and very energetic. They make boring things look exciting. Adults can do the same thing. The enthusiasm may go awry during our late adolescent years when we realize that certain fun activities are not cool because friends and other students will laugh or play lazy. Adults do work all day, but there is adequate time to partake in sound fitness training for working folks. Nike says, "Just do it!"
So, just do it.
During this entire one week trip, futbol was the main sport or movement activity. Futbol fields were located everywhere with their goals made of metal posts or even a fence. Big fields. Small fields. All fields spelled m-o-v-e! Even when a field was not occupied, the urge to move passed as a jolt. For Americans, it is like seeing an empty basketball court, imaging yourself dunking (even when you cannot dunk). It is a thought process. It is a culture. It is a movement.
I asked a couple of the teams in my best broken Spanish if they would like to play Team Handball. Yes, a non-American dominated sport in a futbol culture. No hands to no feet. Was not happening. Thankfully, the teens listened to me explain the sport. It was fitting that the Olympic games were being played in London during this time because it is the only time when Team Handball gets a lot of attention on the world stage. Really, it looks like a cool sport. Yet, we have never medaled in it.
For one week, it was all about futbol, hop-scotch, swings, running, sliding, see-saw, horseback, hiking, walking, bicycling, farming, and even hotel room workouts. Activity in the Danli and Linaca areas of Honduras. Amazing!
Progressing,
Derek
Saturday, August 18, 2012
Lower Abdominal Fat - A Visit
You know that area right around your
belly button? The area that seems like it protrudes. The Cyclops-esque area,
which can resemble a visceral and circumferential forehead with one eye in the middle.
Yes, the lower abs area - Hey, we have to
adopt some humor about these quirks.
Progressing,
Derek
It can affect all of us. In fact,
the abs-fat has a name: Apple-Shaped.
I like apples. They are my favorite
fruit. But, I do not like this type of apple.
The apple-shaped body typically has
more abdominal fat or torso fat, as I sometimes call it, which can be
detrimental to our health. Weight gain, lack of blood flow, high blood
pressure, heart disease, diabetes, back pain, and squeezing into jeans are all
associated with the apple-shaped “bod”. Recently, I had a conversation with
someone about how to get rid of "that fat" or "this" as
some refer to it. As we discussed, six different behaviors can affect lower
abdominal fat: 1) Genetics 2) Sugar intake and brady/stagnant-metabolism of
sugar 3) Fat intake and brady/stagnant
metabolism of fat 4) Alcohol intake 5) Lack of physical activity 6) Smoking.
A different take
When we look at these six, lack of
exercise, poor nutrition, and smoking are the guiltiest culprits of fat in
general. Smoking, however, is by far the most difficult of the three to
control. No one has to be a professional to know why. It is the only one of the
three behaviors that is a gas. When a gas goes into our bodies, it is either
hard to follow it or it cannot be followed at all. Foods are solids or liquids
in which their digestion can be followed. So, we know where the food is going;
and how it will be dissipated at complete digestion. Of course, there are a few
scanning procedures that give us a good look on digestion.
Take these six causes of excess
lower abdominal visceral fat and see what you can do with them. The two biggest
culprits: alcohol and smoking. The two culprits that can be controlled with the
appropriate increase in the usage of another culprit: sugar and fat with the
increase in physical activity (PA).
Progressing,
Derek
Sunday, July 29, 2012
More Olympic Sports
A continuation from the unsung sporting events in the Olympics:
Fencing - 3 forms: foil, epee, and sabre.
Fencing - 3 forms: foil, epee, and sabre.
Archery - The form of archery used in the O-games is Recurve archery because the bow is flexed
away from the archer (stores more energy)
Weightlifting - The Russians are strong. Wow, is this sport powerful. Men and women snatching and jerking about 3x times their body weight!
Equestrian - the horse is also an athlete.
Water Polo - Hungary dominates in this sport at the O-games.
Wrestling - first introduced in 708 BC of the Ancient O-Games - USA and Russia dominate now.
Judo - Medals are based on a single elimination bracket.
Volleyball - High flying ever since 1964 whether it is played indoors or on the beach.
Taekwondo - Are you a male that weighs 80+ kg or a female that weighs 67+ kg? Then, you are considered a heavy weight in this sport.
Soccer - Going all the way back to 1900 in Paris, the 2nd Summer Olympiad.
Gymnastics - The "Iron Cross" and the "Balance Beam" are just two of the most difficult apparatuses.
Swimming - Phelps (USA) is the most decorated. But, anyone can pose as a threat in this sport.
Rowing - Only one boat per National Olympic Committee means that there is a slim chance to compete in this competition.
Triathlon - A fast growing sport. Australia and its shark infested waters owns the most medals.
Track & Field - Names: Bolt. Lewis. Owens. FloJo. Rudolph. Johnson. Devers. History and present. Just fast.
Tennis - Fitting that Great Britain owns the most medals since the sports Olympic emergence in 1896.
Basketball - There is only one "Dream Team". But, bring back the amateur athletes!
Make It Happen,
Derek
Derek Arledge, MS, CSCS www.teempt.com TEEM Performance Training, LLC
Wednesday, July 18, 2012
London `12 Olympic Games: Unsung Sport - Table Tennis
Originated: 1988 Olympics in Soeul, Korea. But, it was the 1880's in Great Britain that introduced the sport to the world.
Where Popular: Asia and basements
Best Countries: China (hands down). Korea is in a distant second with the other countries far behind.
World Rankings Women: #1 Ding Ning (China)
World Rankings Men: #1 Zhang Jike (China)
Reigning Olympic Champion: Ma Lin (China - men), Zhang Yining (China - women)
Interesting Tidbit: The U.S. has never medaled, ending out the third and final Olympic sport in which we have never touched the winners podium (Team Handball and Badminton are the others.)
We know it as "Ping Pong", which ultimately could be an onomatopoeia if it is not already one. Great, a sport in which we have never medaled has been named, at least in Western culture, by a sound.
If you have only seen this sport played as a basement activity, then you are missing out on its true nature. First, the sport is fast. You need reflexes, coordination, body control, and focus. Second, because the space is so small communication is a necessity. Do not bump into your partner. Let your partner know that you have the ball. Third, China dominates this sport. I mean, dominates the sport. They dominate table tennis so much that the tournament's criteria had to be changed because China takes all of the medals. But hey, when you are good; you are good.
Again, look at the muscle tone, at the balance, at the precision of all of these athletes. It is no joke. Have you ever profusely sweat playing table tennis/ping pong? Probably not. But, less sweat might be due to playing at a slow speed, which brings technique into play. Look at the distance from the table and the follow through on the return hit. Look at where the receiving athletes place there paddles in the ready position.
Table tennis is more than simple leisure. It is indeed very skillful.
Make It Happen,
Derek
Where Popular: Asia and basements
Best Countries: China (hands down). Korea is in a distant second with the other countries far behind.
World Rankings Women: #1 Ding Ning (China)
World Rankings Men: #1 Zhang Jike (China)
Reigning Olympic Champion: Ma Lin (China - men), Zhang Yining (China - women)
Interesting Tidbit: The U.S. has never medaled, ending out the third and final Olympic sport in which we have never touched the winners podium (Team Handball and Badminton are the others.)
We know it as "Ping Pong", which ultimately could be an onomatopoeia if it is not already one. Great, a sport in which we have never medaled has been named, at least in Western culture, by a sound.
If you have only seen this sport played as a basement activity, then you are missing out on its true nature. First, the sport is fast. You need reflexes, coordination, body control, and focus. Second, because the space is so small communication is a necessity. Do not bump into your partner. Let your partner know that you have the ball. Third, China dominates this sport. I mean, dominates the sport. They dominate table tennis so much that the tournament's criteria had to be changed because China takes all of the medals. But hey, when you are good; you are good.
Again, look at the muscle tone, at the balance, at the precision of all of these athletes. It is no joke. Have you ever profusely sweat playing table tennis/ping pong? Probably not. But, less sweat might be due to playing at a slow speed, which brings technique into play. Look at the distance from the table and the follow through on the return hit. Look at where the receiving athletes place there paddles in the ready position.
Table tennis is more than simple leisure. It is indeed very skillful.
Make It Happen,
Derek
Monday, July 16, 2012
London `12 Olympic Games: Unsung Sport - Badminton
Where Popular: Asia
Best Countries: China, Korea, Denmark.
World Rankings Women: Singles - #1 Wang Yihan, #2 Wang Xin (both from China). Doubles - #1 Wang Xiaoli and Yu Yang (China)
World Rankings Men: Singles - #1 Lin Dan (China), #2 Lee Chong Wei (Malaysia). Doubles - #1 Chung Jae Sung and Lee Yong Dae (Korea).
World Rankings Mixed Doubles: #1 Zhang Nan and Zao Yunlei (China)
Reigning Olympic Champion: Lin Dan (China - men), Zhang Ning (China - women), Markis Kido and Hendra Setiawan (Doubles - Indonesia)
Interesting Tidbit: One of three sports in which the U.S. has never donned a medal (we already mentioned Team Handball as the other one)...The feathered birdie that the athletes hit is called a "shuttlecock" or "shuttle"...Badminton has a single-elimination tournament: lose and you're done!
A very popular sport in backyards and at cookouts (I remember having a set as a kid), badminton is not the most popular when it comes to the USA medaling in the sport. Most individuals probably think that this sport is boring and slow. Wrong. Just let loose of our typical "oh, it must be slow because that is how we play in our backyard" mentality. When it is played overseas, the reflexes and reactions are much faster and much more serious.
What is needed in this sport? Looking at the photos below it is evident that muscle tone is very visible. Look at the athlete body types. The positions. The concentration. In addition, good balance, flexibility, and coordination are important. Would one of these athletes need to be thrown on the bench press? No way! Plus, the bench press is an exercise on which the general population loves and thrives.
A recreational athlete or individual would love working out like a badminton player: various planks, various lunges, various overhead exercises, and more. Think of exercises that are typically done in these positions with a little flare to them since badminton involves holding a racket.
Make It Happen,
Derek
Saturday, July 14, 2012
London `12 Olympic Games: Unsung Sport - Canoeing and Kayaking
Originated: 1936 Berlin Games (demo sport in 1924 Paris O-Games); wherever there was water and a paddle back in the day. American Indians used them a lot to travel.
Where Popular: Wherever there is water and canoe and kayak accessibility.
Best Athletes: For the kayak - Rene Holten Poulsen (Denmark - men), Edward McKeever (Great Britain- men); Spela Ponomarkenko (Slovakia - women), Henriette Engel Hansen (Denmark- women), Marta Walczykiewicz (Poland - women). For the canoe - Andriy Kraytor (Azerbaijan - men) and Mark Oldershaw (Canada - men)
Best Teams: Former Soviet Union, Germany, Hungary at least in the past. European dominated.
Recent Champions: Germany, Russia, Canada.
Interesting Tidbit: 85 nations have fielded a canoe/kayak team since the 1936 Berlin Olympic Games.
Have you ever canoed or kayaked before? Did you know that canoeing is most likely more difficult than kayaking minus the rapids. Endurance, and strength are two things that are necessary for both of these boats. Having to navigate through goals or posts set up while rapids provide resistance. An athlete needs core stability, upper body strength, reactive agility, quick reflexes, the ability to change direction using a device, flexible, and get this...he or she needs to be lightweight. Yes, lightweight.
It is an exciting sport to watch, and most likely an exciting one in which to participate. Could a non-athlete perform canoe and kayak drills in the gym? Sure! Why not use the body bar for something other than wasteful curls and other less functional exercises. Why not use a core bar hooked to the cable machine? But, the body bar is a big favorite for this sport.
Whether the event or boat is in rough water or flat water, this sport is something to recognize.
Olympic dreams,
Derek
Thursday, July 12, 2012
London `12 Olympic Games: Unsung Sport - Track & Field's Hammer Throw
Originated: Celtic. Can be traced back to 1829 B.C. - Tailteann Games held in Tara, Ireland. Entered Olympic competition in 1900.
Where Popular: In Scottish Highland Games. European dominated.
Best Athletes: Athletes from the former Soviet Union and Belarus have thrown the farthest (men). Athletes from Germany, Russia, Poland, and Belarus have thrown the farthest (women).
Reigning Olympic Champion: Primoz Kozmus (Slovenia - men), Aksana Miankova (Belarus - women)
Reigning World Champion: Koji Murofushi (Japan - men), Tatyana Lysenko (Russia)
Interesting Tidbit: Women could not compete in the hammer throw in the Olympics until 2000 (Sydney). The U.S. dominated the first six medals of the hammer throw in the Olympics
It is interesting how the best athletes in this track and field event are from countries, which are nowhere near the origin (Ireland, Scotland, England) of the hammer throw. But, hands down, Russia, known for its breakthrough strength, is no surprise in how it has dominated this event. The country that gave us kettlebells has roots in rotational movement: think about ice hockey, gymnastics, and kettlebell swinging.
To excel in this sport, an athlete needs strength, power, balance, and a lot of grit (grunt!!!) With cable machine exercises, dumbbells, and kettlebells a hammer throwers movement can be mimicked. We will hold right here on this one. However, since the hammer throw is technical and difficult to get a hold of (we can't buy one at City Sports) whet your palate by messing around with a sledge hammer for a good workout of strength and power.
Make It Happen,
Derek
Where Popular: In Scottish Highland Games. European dominated.
Best Athletes: Athletes from the former Soviet Union and Belarus have thrown the farthest (men). Athletes from Germany, Russia, Poland, and Belarus have thrown the farthest (women).
Reigning Olympic Champion: Primoz Kozmus (Slovenia - men), Aksana Miankova (Belarus - women)
Reigning World Champion: Koji Murofushi (Japan - men), Tatyana Lysenko (Russia)
Interesting Tidbit: Women could not compete in the hammer throw in the Olympics until 2000 (Sydney). The U.S. dominated the first six medals of the hammer throw in the Olympics
It is interesting how the best athletes in this track and field event are from countries, which are nowhere near the origin (Ireland, Scotland, England) of the hammer throw. But, hands down, Russia, known for its breakthrough strength, is no surprise in how it has dominated this event. The country that gave us kettlebells has roots in rotational movement: think about ice hockey, gymnastics, and kettlebell swinging.
To excel in this sport, an athlete needs strength, power, balance, and a lot of grit (grunt!!!) With cable machine exercises, dumbbells, and kettlebells a hammer throwers movement can be mimicked. We will hold right here on this one. However, since the hammer throw is technical and difficult to get a hold of (we can't buy one at City Sports) whet your palate by messing around with a sledge hammer for a good workout of strength and power.
Make It Happen,
Derek
Wednesday, July 4, 2012
London `12 Olympic Games: Unsung Sport - Team Handball
Originated: 19th century Europe
Where Popular: Eastern Europe
Best Teams: Eastern European countries (men). South Korea, Denmark, Norway (women)
Reigning Olympic Champion: France (men) and Norway (women)
Reigning World Champion: France (men), Norway (women)
Interesting Tidbit: The USA has never won a medal in this sport.
Team Handball is very different from American Handball or Wallball as many call it. Picture basketball, soccer, volleyball, and lacrosse wrapped into one sport. You get Team Handball. Fast, high-scoring, foul-filled, and strategic.
Put the ball in the net!
If you have never seen this sport played, then you will enjoy this sport as it is played over the 30th Olympiad time period in London, England. The preparation that these athletes undergo is tremendous. This sport is not for the lazy. You have to be in shape. You have to be able to jump off one leg, sprint, catch, transition, start and stop, and get this...be lean and quick. Unlike other similar sports, namely, lacrosse and basketball, team handball does not have a big man. You will not see anyone who looks like LeBron James in size.
A Team Handball athlete needs enough power to generate a great shot on net. Olympic lifts, like the split jerks, push jerks, and power cleans are nice. But, work with cables, sleds, power bands, and tubing work just as well. The name of the game is speed with precision. So, functional training is very important with emphasis on throwing technique. To end it off...other than ice hockey, lacrosse, and water polo, you will not see a more active goalie in Team Handball.
Enjoy!
London 2012
Derek
Where Popular: Eastern Europe
Best Teams: Eastern European countries (men). South Korea, Denmark, Norway (women)
Reigning Olympic Champion: France (men) and Norway (women)
Reigning World Champion: France (men), Norway (women)
Interesting Tidbit: The USA has never won a medal in this sport.
Team Handball is very different from American Handball or Wallball as many call it. Picture basketball, soccer, volleyball, and lacrosse wrapped into one sport. You get Team Handball. Fast, high-scoring, foul-filled, and strategic.
Put the ball in the net!
If you have never seen this sport played, then you will enjoy this sport as it is played over the 30th Olympiad time period in London, England. The preparation that these athletes undergo is tremendous. This sport is not for the lazy. You have to be in shape. You have to be able to jump off one leg, sprint, catch, transition, start and stop, and get this...be lean and quick. Unlike other similar sports, namely, lacrosse and basketball, team handball does not have a big man. You will not see anyone who looks like LeBron James in size.
A Team Handball athlete needs enough power to generate a great shot on net. Olympic lifts, like the split jerks, push jerks, and power cleans are nice. But, work with cables, sleds, power bands, and tubing work just as well. The name of the game is speed with precision. So, functional training is very important with emphasis on throwing technique. To end it off...other than ice hockey, lacrosse, and water polo, you will not see a more active goalie in Team Handball.
Enjoy!
London 2012
Derek
Saturday, May 26, 2012
Sleep, Rest, Results - Part 2
In the first part we looked a little more at sleep. Now, let's peek into rest. Rest is included between exercises, on days off, as relaxation, as an easy day, on a stretch day or opposite (direction) day where most muscles that were flexed now favor extension, as an example.
Rest Between Exercises
You yearn for it, but the more it occurs the longer the workout. Good for when power moves call, but the current trend and mode of effectiveness favors a short rest period. Places that agree with the short rest period include, well, TEEM, for one; CrossFit; and any other professional that understands it's goal. Even though each entity that believes in it is different, the overwhelming result is that short rest periods garner an individual with good results.
Does the long rest period between exercises still exist? Yes. As a matter of fact, you better believe it. Without longer rest intervals, there would not be any time for coaching. Coaching is still an artful skill. But, unless a coach can speak at the speed of light and have his/her clients understand everything, longer rest periods will embrace it. For example, track and field athletes gains a lot of reps around the eight-lane oval they run; but their coaches offer plenty of advice between rest periods to help with more speed.
Days Off
It is highly neglected. In short, a day off is what it should be...a day off from the normal routine. Even the most elite athletes take days off, and they compete for physical competitions that put food on the table. So, why do days off continue to de-normalize with some individuals? Not sure. But, fear of escaping a routine could be a reason. Just the same, not having a decent routine could be to blame.
Relaxation
Plain and simple. Relaxation is what it is. When we relax, we should be in total rest mode. We really should allow our entire body to replenish itself a lot like a day-off. In fact, relaxation resembles a short version of a day-off. To the point and candid.
Easy Days
Incorporate these into your workout plans. An easy day is not a lazy one. It is, however, a movement day with less intensity. For example, if a heavy leg day is completed on Monday, then Tuesday might be a balance day or a cardio day. Or, if a heavy volume of sprints is completed on a Monday, then Tuesday might be devoted to technique.
Stretch Day and Opposite Day
I almost want to say that gymnast, contortionist, and acrobats are exempt. But, everyone else has stretching issues for various reasons. In some cases, stretching multiple times a day is needed. With TEEM, there are certain stretching prerequisites such as: it is a goal to have everyone touch the toes, bending at the hip (at least big improvements are necessary, depending on how long we are together); and the pretzel stretch is a nice one to almost entirely be able to perform. But hey, everyone is different and the degree of difficulty is understood.
Make It Happen,
Derek
Rest Between Exercises
You yearn for it, but the more it occurs the longer the workout. Good for when power moves call, but the current trend and mode of effectiveness favors a short rest period. Places that agree with the short rest period include, well, TEEM, for one; CrossFit; and any other professional that understands it's goal. Even though each entity that believes in it is different, the overwhelming result is that short rest periods garner an individual with good results.
Does the long rest period between exercises still exist? Yes. As a matter of fact, you better believe it. Without longer rest intervals, there would not be any time for coaching. Coaching is still an artful skill. But, unless a coach can speak at the speed of light and have his/her clients understand everything, longer rest periods will embrace it. For example, track and field athletes gains a lot of reps around the eight-lane oval they run; but their coaches offer plenty of advice between rest periods to help with more speed.
Days Off
It is highly neglected. In short, a day off is what it should be...a day off from the normal routine. Even the most elite athletes take days off, and they compete for physical competitions that put food on the table. So, why do days off continue to de-normalize with some individuals? Not sure. But, fear of escaping a routine could be a reason. Just the same, not having a decent routine could be to blame.
Relaxation
Plain and simple. Relaxation is what it is. When we relax, we should be in total rest mode. We really should allow our entire body to replenish itself a lot like a day-off. In fact, relaxation resembles a short version of a day-off. To the point and candid.
Easy Days
Incorporate these into your workout plans. An easy day is not a lazy one. It is, however, a movement day with less intensity. For example, if a heavy leg day is completed on Monday, then Tuesday might be a balance day or a cardio day. Or, if a heavy volume of sprints is completed on a Monday, then Tuesday might be devoted to technique.
Stretch Day and Opposite Day
I almost want to say that gymnast, contortionist, and acrobats are exempt. But, everyone else has stretching issues for various reasons. In some cases, stretching multiple times a day is needed. With TEEM, there are certain stretching prerequisites such as: it is a goal to have everyone touch the toes, bending at the hip (at least big improvements are necessary, depending on how long we are together); and the pretzel stretch is a nice one to almost entirely be able to perform. But hey, everyone is different and the degree of difficulty is understood.
Make It Happen,
Derek
Saturday, May 5, 2012
Sports Appreciation
From early 2012 - Just in time for National Physical Fitness and Sports Month
Chinese Volleyball Rally - Check out the video but do not knock the sport.To volleyball connoisseurs and spectators, a long rally is a worthy of clapping. It may look like a ball is just being hit in the air, but the amount of athleticism, focus, movement, strategy, and coaching is prominent in this long rally. Volleyball is more than simply a good cookout activity where anyone can play - everyone cannot play at the true volleyball playing level. It does take a lot of practice and experience. Jump, dig, dive, spike, block...oh yea, and serve. It's all here!
---------------------------------------------------
Bengals Flip...Touchdown! - Check out the video, but do not try it on your own turf.What do you say to a player who fundamentally tries to tackle another player until that other player does a move so astronomical it makes the tackler look like a fool?
Nice try.
It is one thing in football to have the skills to change direction at full speed and stay on balance. It is another thing to have the courage and the super-skill to run full speed at an opponent and flip over him. This move makes jumping over would-be tackles look like a routine drill.
---------------------------------------------------
It is important in athletics to never give up on any plays. Play until the whistle blows. Play by diving to make a catch. Play and play again. Play to win the game. Young athletes should learn how to give it their all because the tutelage will translate at higher levels of play. Can a coach teach heart and effort? Most likely.
---------------------------------------------------
Mountain Motocross - Vroom! Vroom! On the White Caps. What makes this feat so interesting?1) It looks like a crazy daredevil attempt
2) It looks stupid
3) It looks dangerous
4) It looks fun
5) It looks extremely difficult
Ranking these five choices from least accepting to most accepting the list would like: 3-5-4-1-2
Of course, motocrossing over a mountain top is dangerous. But, etch out of your mind, for a bit, the reason why it is definitely stupid. As a matter of fact do not call this stunt stupid. Here, we have a guy who is willing to be brave and test his level of focus. Have you heard of the saying, "Don't knock it 'til you try it"? Well, no one has to try this feat. But, do appreciate the skill set.
Take care of yourself,
Derek
Superteam Meets Preparation
From January 14, 2012
Do you consider yourself part of a superteam when it comes to health and human performance?
Why The Miami Heat Are Not A Shoe-In and Other Thoughts:
Hopefully, the NBA realizes that its league is too athletic to have one superteam take the reigns for 5 or 6 consecutive championships (excluding the skills of the old Bulls, Lakers, and Celtics - these teams were an anomaly, having plenty of game-changing and league transforming players such as, Jordan, Magic, Larry, and Kareem.)
Hopefully, the rest of the league knows that it can tolerate the athleticism of Dwayne Wade and LeBron James at the same time. Whenever anyone else on the Heat emerges as a game-changer, it will be important to see if the athletic consistency is still present. Other teams should have an answer (no pun intended - Allen Iverson)
Every team in the NBA can prepare for a superteam like the Miami Heat. However, every team will not beat a superteam like the Heat. Now, there may be a few surprises when a lackluster team either beats a superteam or, at least, scares the winning record out of one. In this sense, most of the teams in the NBA should be able to keep up with a superteam like the Heat. I mean, everyone has played at a high caliber prior to entering the NBA, right?...That's another conversation. If one sub .500 team can come within a few points of beating any superteam, then why must the public be surprised if any superteam has a losing streak?
Maybe, the superteam(s) in question, the Miami Heat, in this case, is not really a superteam.
Superteam: n.
1. A team that has more than two all-stars.
2. A team that has three players who would destroy a 3-on-3 tournament.
3. A team that has established itself as a perennial title favorite.
4. A team that can win about 81% or more of its games every year.
5. We, the public, get the point about them?
Going a little outside the NBA, other teams in other leagues such as, the NFL, NHL, MLB, and even the English Premier League have tried to create superteams. However, it does not really work as well in these other sports because they have so many other elements that the NBA cannot fathom:
Let me try to be brief, but:
- Number of athletes on a team;
- Number of minutes on the field, ice, or court;
- Number of units on a team (offensive vs. defensive units);
- Number of plays;
- Number of possible intangible stats such as the following:
- The propensity to strikeout in baseball;
- The difficulty in scoring a goal in ice hockey and in soccer;
- The fight and grit it takes to pound even a 1-yard touchdown in football...all of these categories count against the development of a longstanding superteam.
Basketball is the only sport among the five major sports (ice hockey, football, basketball, baseball, and yes, soccer/futbol), in which, once the ball or manipulated object is released from an athlete and has reached its pinnacle in the air, no one can touch it. If anyone is thinking, 'hey what about soccer?' Ah, but in soccer, the athlete kicks the ball as hard as he/she can; plus the shot on goal can attempted to be blocked at any point that the ball is (reachable). Free-kicks and penalty shots do not count because a goalie blocks the net. As for basketball, no one blocks the net on the free throw line (even though some athletes shoot like a goalie is present) or has their hand in the basket when a 3-point shot is attempted.
What is all of this dwindling down to?
A superteam, like the Miami Heat, need to realize that they are not a superteam until they have won a few league titles. Right now, they are good on paper. A superteam needs to realize that athleticism and...AND optimal preparation is advantageous to success - Do not rely on your three best players. Play as a unit of your rotation of players. Every other team in the league has the skills to play in the NBA, but it is up to that team if they would like to play at a high level on any particular day - A superteam should not have to struggle with these skills. Lastly, shoe-ins are for feet. Any team that is a shoe-in for a championship berth with most of the season left does not fit until domination is displayed during the championship series.
I am not a Heat fan, but I do believe in teams living up to their nicknames.
Take care of yourself,
Derek
P.S. It is now May 5th, 2012. The Miami Heat could still win it all. Just saying. We shall see.
Friday, April 13, 2012
Upper Body Agility
First, do you include upper body agility into your routine or at some point during the day?
Think about your answer.
OK, your answer should be, "yes"; but you may not know what to do for upper body agility. Bet...you have done upper body agility since you were a child; you did it through jump roping. Jump roping is a great form of hand-eye coordination, which translates to upper body agility. Is jump roping a functional form of upper body agility? Not really. It is great for the legs in this case. To really hone in on upper body agility, target points are needed.
Agility thrives off target points or, in this case, hand placements.
Basically, the faster your hands can touch a single target the more improved your upper body agility presents itself. But, who cares about including agility into workout routines, right?...Wrong!
But, the bottom line is that upper body agility is used for functional purposes as well as for general fitness. You may not see a lot of individuals perform upper body agility, but it is not in TEEM hiding.
Two quick drills:
1) Start in a push-up position (modified or full) with your hands together. Keeping your hips as stable as possible (that is, without swiveling or rotating), bring your hands wider (about two to two and a half feet wide) and alternate between the narrow and wider widths. Go as fast as you can!
2) Add a partner. Start with both hands on a wall. Pick a few spots (you can number them) on the wall. Have a partner call out which number or spot to hit. At least, you get to include some lower body action too since it is best to have the spots or target points spread out. It makes you move!
Make it happen,
Derek
Think about your answer.
OK, your answer should be, "yes"; but you may not know what to do for upper body agility. Bet...you have done upper body agility since you were a child; you did it through jump roping. Jump roping is a great form of hand-eye coordination, which translates to upper body agility. Is jump roping a functional form of upper body agility? Not really. It is great for the legs in this case. To really hone in on upper body agility, target points are needed.
Agility thrives off target points or, in this case, hand placements.
Basically, the faster your hands can touch a single target the more improved your upper body agility presents itself. But, who cares about including agility into workout routines, right?...Wrong!
1) It is recommended by the ACSM (American College of Sports Medicine).
2) It quickens your upper body.
3) You use upper body agility or hand-eye coordination when you drive, especially to prevent a car from steering out of control.
4) Do you cook? One pot at a time or several? If it is Thanksgiving or any other big cooking day or event, then the quickness in your upper body is at full force!
5) Have you ever climbed a ladder? Or, a rock?
6) Have you ever bartended?
7) Are you a professional offensive tackle for your favorite NFL franchise?...Talk about quick hand placement. These guys need this type of drill and more.
8) The list can continue...
But, the bottom line is that upper body agility is used for functional purposes as well as for general fitness. You may not see a lot of individuals perform upper body agility, but it is not in TEEM hiding.
Two quick drills:
1) Start in a push-up position (modified or full) with your hands together. Keeping your hips as stable as possible (that is, without swiveling or rotating), bring your hands wider (about two to two and a half feet wide) and alternate between the narrow and wider widths. Go as fast as you can!
2) Add a partner. Start with both hands on a wall. Pick a few spots (you can number them) on the wall. Have a partner call out which number or spot to hit. At least, you get to include some lower body action too since it is best to have the spots or target points spread out. It makes you move!
Make it happen,
Derek
Saturday, April 7, 2012
Make It Happen
Goals, events, activities, set points, muscle gain, weight loss, focus, energy, training, nutrition, rest, resolutions, new experiences, self re-inventions, motivation, follow-ups, follow-throughs, sleep, action, planning, contemplation, restoration, empowerment, move...
Make it happen.
It is a good theme for the year and for the years beyond. Personally, I have realized that planning has to translate into good execution no matter how big the task. When a plan is executed...wait, let's back up. In this field, when a plan is simply thought of, the very next step is to make it happen even if you have to re-adjust. We are 1/3 of the way through 2012, and the 1/3 mark on most calendars in the Western Hemisphere means spring, a season for making things happen, has arrived.
During this time of the year, it does matter what you are doing; but making plans or goals happen is refreshing and rewarding. For example, an athlete either prepares for the post-season, the regular season, or is well into the off-season with goals in mind. It is very rare that an athlete begins pre-season training or activity at this point of the year (Major League Lacrosse is one exception). Young athletes pull their parents' coat tails because they want to attend a summer sports camps as this time is prime time for signing up. Recreation athletes, which comprises most of us, gear up for marathons, shorter road races, triathlon season, and general-fitness-nice-weather-workouts (have you looked in the mirror yet and said, "wiggle, wiggle, wiggle, yea!...I workout!" Sorry, that song is funny).
Lastly, "make it happen" serves as the new sign off on these e-newsletters via email and this blog. In 2012, continue to make your goals happen. Graduate to the next level of action, thought, belief, execution, planning, modeling, and leading.
Your April-showers are a sure sign of perseverance.
Make it happen,
Derek
Make it happen.
It is a good theme for the year and for the years beyond. Personally, I have realized that planning has to translate into good execution no matter how big the task. When a plan is executed...wait, let's back up. In this field, when a plan is simply thought of, the very next step is to make it happen even if you have to re-adjust. We are 1/3 of the way through 2012, and the 1/3 mark on most calendars in the Western Hemisphere means spring, a season for making things happen, has arrived.
During this time of the year, it does matter what you are doing; but making plans or goals happen is refreshing and rewarding. For example, an athlete either prepares for the post-season, the regular season, or is well into the off-season with goals in mind. It is very rare that an athlete begins pre-season training or activity at this point of the year (Major League Lacrosse is one exception). Young athletes pull their parents' coat tails because they want to attend a summer sports camps as this time is prime time for signing up. Recreation athletes, which comprises most of us, gear up for marathons, shorter road races, triathlon season, and general-fitness-nice-weather-workouts (have you looked in the mirror yet and said, "wiggle, wiggle, wiggle, yea!...I workout!" Sorry, that song is funny).
Lastly, "make it happen" serves as the new sign off on these e-newsletters via email and this blog. In 2012, continue to make your goals happen. Graduate to the next level of action, thought, belief, execution, planning, modeling, and leading.
Your April-showers are a sure sign of perseverance.
Make it happen,
Derek
Thursday, March 29, 2012
Guest Writer - Megan Miralgia, MS, RD, LDN
Megan
Miraglia, MS, RD, LDN
Wellness
Workdays
March is National Nutrition Month and what perfect
timing with the release of the new and improved USDA Dietary Guidelines and
MyPlate. MyPlate translates scientific nutrition facts into simple, clear-cut,
and visual ways to improve your health. The straightforward message of MyPlate
simply states, fill half of your plate with fruits and vegetables, ¼ of your
plate with lean proteins, ¼ with whole grains and add in a serving of low-fat
dairy. It’s that simple!
You may be familiar with the older, MyPyramid, which
possesses more information to take with you, but can be hard to navigate and
apply. The new MyPlate icon provides valuable, practical concepts that can be
easily used with your plate on a daily basis. MyPlate will show you that with a
few simple changes to your plate, you can make modifications to improve your
overall health and possibly your waistline! Simple changes such as swapping
refined grains for whole, saturated fat meats for lean proteins, and piling up
on the fruits and veggies, can make a positive impact on your health. Try these
quick tips below to get your plate in shape and be on your way to a more
healthful and energetic you!
Tips
To Get Your Plate In Shape
- half your plate with vegetables and some fruit
- ¼ of your plate with grains, preferably whole grains
- ¼ of your plate with lean protein
- Top it off with a serving of dairy such as a glass of
1% or non-fat milk
- Use a 9" plate
to keep portions in check. Try using a colorful or fun plate that you look
forward to using.
- Fill half your plate with a rainbow of fruits and vegetables to amp up your vitamin, mineral
and antioxidant intake. The
USDA recommends 5- 9 servings of fruits and vegetables per day. Choose
fresh or frozen most often to eat the most nutrients.
- Cooking for 1? Get
the most bang for your buck by choosing frozen fruits and vegetables to
keep healthy foods on hand without the spoilage.
- Make
at least half of the grains you
eat, whole grains (ideally even more than that!). Fiber rich whole
grains such as brown rice, whole-wheat breads, pasta or cereal, will help
you stay full longer, control weight and maintain digestive health. Check the ingredient section on the nutrition facts label
to make sure the first word is "whole".
- Try a new whole grain
such as quinoa, wild rice, amaranth, barley or oatmeal to switch it up!
Try this recipe for a healthy dose of whole grains AND veggies. Click HERE
- Stick
to lean proteins such as chicken, turkey, fish,
tofu or beans to limit unhealthy, saturated fat.
- Make
the switch - to fat-free or low-fat (1%)
milk. Full-fat dairy products include excess calories and saturated fat
that provide no nutritional benefit. Stick to 1% or nonfat versions to
reap the benefits of the calcium, vitamin D and lean protein.
United States Department of
Agriculture: http://www.choosemyplate.gov/
Dietary
Guidelines for Americans, 2010. US Department of Agriculture website
http://www.cnpp.usda.gov/DGAs2010-PolicyDocument.htm Accessed March 19, 2012.
"For more tips to get your plate in shape, follow
Wellness Workdays on twitter, @debrawein"
We have been posting tips daily throughout march so it might
be nice!Saturday, February 25, 2012
Treadmill Workouts
With all of the following routines, you can play around with the speed and the incline. It will be vastly different from performing a routine 40 to 60-minute jog on the treadmill or outdoors that you may already used to completing. All of the following may also be completed while fast-walking as well.
Track Routine (a.k.a., "Track Day") - It can either be done on a treadmill or on a track. Since there are many types of routines to perform, here is one example of what "track day" may look like:
Warm-up jog/walk
400m run (4x) - at a good running speed
200m run (2x) - at a good running speed
100m run (2x) - at a good running speed
Interval Routine (a.k.a. "Speed Intervals" or "Distance Intervals") - The interval routine, like the track routine, will boost your metabolism. For most people, it will be a different type of cardio routine with heavier breathing and a shorter duration. Most individuals spend way over the recommended number of minutes on a cardio machine. You can finish an interval routine in about 20 minutes. Here's an example:
Warm-up jog/walk - 2 minutes at 5.8mph with incline 1.0 degrees
"Fast-Pace" - 30 to 40 seconds at 10.0mph (just an example) with incline 4.0 degrees
"Rest-Pace" - 2 minutes at 4.0mph with incline 1.0 or 0.0 degrees
"Fast-Pace" - 30 to 40 seconds at 10.0mph with incline 4.0 degrees
Repeat the "fast-pace" and "rest-pace" for roughly 4 to 6 sets (or more sets depending on the workout day)
Ladder Routine - Again, you can play around with the speed and incline. The emphasis will be laid on increasing your drive and pushing through to the most difficult peak or point of the ladder routine. Walk it out afterwards at a slower pace. Example:
Warm-up jog/walk
6.0mph, 1.0 degree incline, 4 minutes
7.5mph, 3.0 degree incline, 4 minutes
9.0mph, 5.0 degree incline, 4 minutes.....
Of course, you can manipulate the speed, incline, distance, and time in this case. Many variables. Good results.
Pyramid Routine - Emphasis will be on getting over "the hump" and then not giving up on the way back down the backside of the pyramid. Example:
Warm-up jog/walk
6.0mph, 1.0 degree incline, 4 minutes
7.5mph, 3.0 degree incline, 4 minutes
9.0mph, 5.0 degree incline, 4 minutes
7.5mph, 3.0 degree incline, 4 minutes
6.0mph, 1.0 degree incline, 4 minutes.....
Do it up!
Derek
Track Routine (a.k.a., "Track Day") - It can either be done on a treadmill or on a track. Since there are many types of routines to perform, here is one example of what "track day" may look like:
Warm-up jog/walk
400m run (4x) - at a good running speed
200m run (2x) - at a good running speed
100m run (2x) - at a good running speed
Interval Routine (a.k.a. "Speed Intervals" or "Distance Intervals") - The interval routine, like the track routine, will boost your metabolism. For most people, it will be a different type of cardio routine with heavier breathing and a shorter duration. Most individuals spend way over the recommended number of minutes on a cardio machine. You can finish an interval routine in about 20 minutes. Here's an example:
Warm-up jog/walk - 2 minutes at 5.8mph with incline 1.0 degrees
"Fast-Pace" - 30 to 40 seconds at 10.0mph (just an example) with incline 4.0 degrees
"Rest-Pace" - 2 minutes at 4.0mph with incline 1.0 or 0.0 degrees
"Fast-Pace" - 30 to 40 seconds at 10.0mph with incline 4.0 degrees
Repeat the "fast-pace" and "rest-pace" for roughly 4 to 6 sets (or more sets depending on the workout day)
Ladder Routine - Again, you can play around with the speed and incline. The emphasis will be laid on increasing your drive and pushing through to the most difficult peak or point of the ladder routine. Walk it out afterwards at a slower pace. Example:
Warm-up jog/walk
6.0mph, 1.0 degree incline, 4 minutes
7.5mph, 3.0 degree incline, 4 minutes
9.0mph, 5.0 degree incline, 4 minutes.....
Of course, you can manipulate the speed, incline, distance, and time in this case. Many variables. Good results.
Pyramid Routine - Emphasis will be on getting over "the hump" and then not giving up on the way back down the backside of the pyramid. Example:
Warm-up jog/walk
6.0mph, 1.0 degree incline, 4 minutes
7.5mph, 3.0 degree incline, 4 minutes
9.0mph, 5.0 degree incline, 4 minutes
7.5mph, 3.0 degree incline, 4 minutes
6.0mph, 1.0 degree incline, 4 minutes.....
Do it up!
Derek
Subscribe to:
Posts (Atom)