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
Wednesday, November 21, 2012
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
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