There was another topic on the agenda, but one of the themes of these TEEM e-newsletters is to relate health, fitness, and athletics to important news stories without giving opinions (I have a draft of the Martin/Zimmerman case WITH the verdict that may or may not make it into the limelight.)
It might have made national news, but there was an unfortunate incident in Boston this week where a young woman was abducted and killed after being taken to several ATMs to draw out money. Many people who have followed this incident were wondering why she did not run away after a photo surfaced of her getting out of the car (almost in an image as if she could run away, screaming for help.) As a result of this crime, a South Boston martial arts studio is offering free self-defense classes.
Self-defense is not a joke. If you are currently taking a self-defense class, then you are on the right track. If you are getting in better shape without taking self-defense classes, then you are also on the right track. When someone attacks you, it is like a reaction drill. Your blood pressure rises, adrenaline rushes, nerves twinge. You are in a position of flight or fight. Sometimes, all you need is one barrier between you and your assailant and vroom! You are off like Usain Bolt. However, in some cases you will have to defend yourself.
I always mention to my wife that individuals need to keep their head on a swivel, which is a skill I learned in playing sports especially in ice hockey. In this sport, keeping your head on a swivel means that you are aware of your surroundings; therefore a player cannot sneak behind you or even check you on your blind-side. Quarterbacks in football do the same thing, but they also have a left or right tackle to protect them.
The general public does not have a left or right tackle.
In essence, you should be able look to your right and look to your left with a quick glance at any given time and know how many people are around you. Off the subject, you can try this technique while driving and count the number of cars to avoid any accidents. Be safe wherever you may walk, run, bike, drive, or live.
Purpose and Development,
Derek
Derek Arledge, CSCS TEEM Performance Training www.teempt.com
Saturday, July 27, 2013
Thursday, July 25, 2013
Light Summer Reading
Pharm - I am certainly not an expert on nursing, medicine, and drugs. But, I can recognize polypharmacy; and it can affect human performance. It is actually a serious issue that can be avoided in many cases. In addition, it is possible to come off blood pressure, cholesterol, and other medications with as it is often uttered: proper exercise and nutrition.
Disclaimer: Sometimes walking starts out as a workout. Then, it gets easier and becomes a warm up.
Veggies - There is saying that I first heard in basketball camp years ago, which will stick with me for a very long time: "You are a basketball player in the winter time. Become a basketball player in the summer time." So, "you need a good nutrition plan in the winter time. Practice it in the summer time." The veggie link above reminds us of a good time to work with vegetables.
Another disclaimer: The harder or smarter you work in July the easier December should be for you in terms of human performance.
The Ath - I agree with the 5 reason presented in this short article. Actually, we all should agree because you do not have to be an athlete to relate to these reasons. Oh, get a deep tissue massage if you are active!
Last disclaimer: Here are two other reasons in macho mentality and unwillingness to learn. Can you name two others?
Purpose and Development,
Derek
Derek Arledge, CSCS TEEM Performance Training www.teempt.com
Disclaimer: Sometimes walking starts out as a workout. Then, it gets easier and becomes a warm up.
Veggies - There is saying that I first heard in basketball camp years ago, which will stick with me for a very long time: "You are a basketball player in the winter time. Become a basketball player in the summer time." So, "you need a good nutrition plan in the winter time. Practice it in the summer time." The veggie link above reminds us of a good time to work with vegetables.
Another disclaimer: The harder or smarter you work in July the easier December should be for you in terms of human performance.
The Ath - I agree with the 5 reason presented in this short article. Actually, we all should agree because you do not have to be an athlete to relate to these reasons. Oh, get a deep tissue massage if you are active!
Last disclaimer: Here are two other reasons in macho mentality and unwillingness to learn. Can you name two others?
Purpose and Development,
Derek
Derek Arledge, CSCS TEEM Performance Training www.teempt.com
Sunday, July 21, 2013
Salad Bar Trickery
A salad bar can get you in trouble. Yes. In. Trouble.
For a slight recap see: Spring 2013 Food Challenge
This news is music to the ears of those who do not like vegetables. But, no so fast! Do not get overly excited. It is by far the nutritional value that gets you in trouble. It is, in fact, the monetary value that gets you in trouble. Now, purchasing or making salads are still a necessity; so do not think for a second that the excuse for excluding them has arrived. The news here is only a precaution.
Picture yourself after a nice workout and you wish to get a nice salad with some green assortment and other good vittles. Then, you realize that your salad costs more than any other item you have purchased within the past three times or more in which you have traveled to the grocery store.
1) Watch the heavy additions: Wetness can add up - items with sauce weigh more, so pick them sparingly. Big things are never light - it sounds obvious because it is obvious. Yum, a cut of chicken breast is in the salad bar. It amounts. Leaves - are light, plentiful, and cheaper - arugula, spinach, lettuce (sigh), and kale at salad bars are great. Other greenery - can be costly such as celery and cucumbers. But, please experiment with all of these foods because they are healthy.
2) Eat well: Rewarding yourself at the salad bar is great. However, do not simply go to the salad bar for the sake of going to the salad bar. For example, a salad that has bacon bits, croutons, tuna, beets, bacon bits, croutons, and ranch dressing is not a bona fide green salad. I used to love bacon bits so much that I ate them like chips. Now, bacon bits are automatically foreign in this respect.
3) Ask yourself, "Can I make that at home?" - Like quinoa and chickpea mixes, which are heavy. They are most likely cheaper when bought in a package and made at home, as they can be used for other meals. Can you make a scrumptious and cheaper salad at home? Yes. Do you really need heavy dressing that can be costly? No. Can you make light dressing? Yes.
Reward yourself. But, keep a proportional lid on some salad bar items if your pockets are crunched. Bon appetite!
Purpose and Development,
Derek
Derek Arledge, CSCS TEEM Performance Training www.teempt.com
For a slight recap see: Spring 2013 Food Challenge
This news is music to the ears of those who do not like vegetables. But, no so fast! Do not get overly excited. It is by far the nutritional value that gets you in trouble. It is, in fact, the monetary value that gets you in trouble. Now, purchasing or making salads are still a necessity; so do not think for a second that the excuse for excluding them has arrived. The news here is only a precaution.
Picture yourself after a nice workout and you wish to get a nice salad with some green assortment and other good vittles. Then, you realize that your salad costs more than any other item you have purchased within the past three times or more in which you have traveled to the grocery store.
1) Watch the heavy additions: Wetness can add up - items with sauce weigh more, so pick them sparingly. Big things are never light - it sounds obvious because it is obvious. Yum, a cut of chicken breast is in the salad bar. It amounts. Leaves - are light, plentiful, and cheaper - arugula, spinach, lettuce (sigh), and kale at salad bars are great. Other greenery - can be costly such as celery and cucumbers. But, please experiment with all of these foods because they are healthy.
2) Eat well: Rewarding yourself at the salad bar is great. However, do not simply go to the salad bar for the sake of going to the salad bar. For example, a salad that has bacon bits, croutons, tuna, beets, bacon bits, croutons, and ranch dressing is not a bona fide green salad. I used to love bacon bits so much that I ate them like chips. Now, bacon bits are automatically foreign in this respect.
3) Ask yourself, "Can I make that at home?" - Like quinoa and chickpea mixes, which are heavy. They are most likely cheaper when bought in a package and made at home, as they can be used for other meals. Can you make a scrumptious and cheaper salad at home? Yes. Do you really need heavy dressing that can be costly? No. Can you make light dressing? Yes.
Reward yourself. But, keep a proportional lid on some salad bar items if your pockets are crunched. Bon appetite!
Purpose and Development,
Derek
Derek Arledge, CSCS TEEM Performance Training www.teempt.com
Make the Most Out of Your Throws
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| Photo from: bleacherreport.com |
You have probably heard that you should throw with your elbow pointing toward your target. You might even heard that you throw like a girl. By the way, I do not know what that means since I have seen males throw wrong. So, this cliché, "throw like a girl." needs to be eradicated. In throwing, your entire arm plays a role. Your torso plays a role. Your legs play a role. Your feet play a role.
Arms. The most important aspect of the throw. They hold the ball or object that you are throwing. Your shoulder, specifically your rotator cuffs act as a launcher. A good throw is not pushed from the elbow to the hand. As far as the arm is concerned, a good throw starts at the shoulder, travels to the elbow, and ends in the hand and wrist with a follow through.
Torso. Your torso rotates. No one faces his or her target with a straight body. Softball pitching can get away with this movement to a degree.
Legs. There is a set position to make sure you are in position to throw. There is a weight shift to put some force behind the throw. There is also a plant with a follow-through in many cases (e.g., quarterbacks, pitchers, etc.) to solidify the throw.
Feet and Ankles. Alignment is key. Good quarterbacks have parallel feet when they throw. At least, they are in parallel planes. Do you have to throw like an elite quarterback? Somewhat, yes. You just do not have to be a perfect mirror image.
Here are some other throwing tips.
Tubing Crank: You can do it at home, and you do not need any space or expensive equipment.
Try Ambidexterity: Why not? Think about it. If you are a righty, why would you not use your left hand or arm, especially if you are not in a distance contest?
Follow Through: Lead with the elbow, and the wrist girdle will follow.
Rotate: People either said you have strong hips (for the men) or you have child bearing hips (for the women). Both are advantageous.
Give It a Lower Body Heave: There is another reason why squats are varied.
Purpose and Development,
Derek
Derek Arledge, CSCS TEEM Performance Training www.teempt.com
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