Holly-Jolly Christmas Poem

Merry Christmas!

'Twas the night before Christmas

And all through the place

As you reflect on zero-fourteen

You might have run a race

Your shoes are torn, rightfully they should

Hopefully, you have influenced more people in your 'hood

You have taken off from all of your work

During this time, you could attempt a twerk (no, please, no...just massage your thighs afterwards).

Don't forget to stretch much if your muscles are tight

It will help to stay loose even at night

Sleep is encouraged, 6 to 8 hours per day

Laugh it off, you know that's 'cray-cray' (crazy)

But, do not skip breakfast, even during a feast

Nutrition is important and not among the least

Nutrition and exercise, they're married you know

Don't look at me like that, one helps the other go

Cardio and strength, they're married too

Face it, these things have four and five "boos"

You have shopped 'til you dropped with much grit and stick

Everyone knows that you are the real St. Nick!

Shhh, don't tell the little ones who yearn in wake

OMG! These babies have so much...energy! (oops, didn't rhyme)

Did you hashtag everything that you lifted this year?

Body weight, kettlebells, towels, c'mon stop all your jeer!

As you see zero-fifteen in the front there yonder

Stay true to your goals as you ponder

Don't lapse, seek help like a champion utters

You'll realize your skills are smoother than butter

More strength, weight loss, run a race, are those your goals?

Muster some movement, your results...they'll toll.

Eight, ten, no twenty pounds lighter

Look who's feeling fit like a nasty sharp fighter

Four, six, is that how many reps you did?

Congrats you entered the power grid 

Men and women can lift like pros

It does not matter if you are young or "old"

Just call out your target, and you will see

JUST WHAT IN THE HECK DOES MY BODY THINK OF ME!

Walk away, run away, bike away all

Swim away, stretch away, roll away, crawl!

Please have a Merry Christmas, and press on to your feats

If you ever need assistance, TEEM has plenty of seats!

 Many blessings to everyone!

Derek

Derek Arledge, MS, CSCS        www.teempt.com           TEEM Performance Training

 

 

 

 

Fitness and Race Culture

This piece was written prior to any recent tensions that have been brewing in New York.

You are only getting a taste of something special to come with this topic that is only a microcosm of other topics to arrive in the future from these grammar fingers on this keyboard.

The relationship: it is like having an injured vertebra or pinched nerve at C6 in your upper cervical spine (= BlackLivesMatter) that affects your ability to raise your shoulder and to produce a fluid movement (= AllLivesMatter).

When someone is racist or conducts racist behavior toward another race, the act insults that person's own race. So, what is the point of racism? In lieu of all of the protests that have occured around the nation in response to Ferguson, MO (Michael Brown) and New York City (Eric Gardner), many people have been confused over the hashtag #BlackLivesMatter and saying that #AllLivesMatter. Well, both supporters are correct in their hashtags. But, do not read the hashtag in its literal meaning. In these cases and others, BlackLivesMatter due to the injustices that have occurred throughout history among black lives and authority figures. It is not and should not be a matter of disliking cops. They still do serve and protect. However, the impact of these current cases opens up deeply scarred wounds in the eyes of Black lives. It hurts to see why another black male must be killed over an arrest. All lives do matter. But, it is not putting Black Lives against All Lives. All Lives are the only lives being hashtagged that can stop Black Lives from the injustice. As a nation, we may be tired of seeing a derivative of protests from the 1960's vividly present in the 2010's. As a nation, we should be [proud] that All Lives are standing up for the huge discrepancy in racial tolerance.

Black Lives. All Lives. They are not separate. They are complementary. Hopefully, that can be understood...

OK. To more fitness.

A recent stat from a clip I saw on Netflix had me intrigued: 41.9% of African-American women have never been married. African-American women are the least coupled group in the United States.

While watching the documentary, "Dark Girls", so many emotions come forward. About forty minutes in to the film, one African-American male mentioned something riveting:

"I think sometimes we are afraid to talk about what we really need to talk about. I think what would make the situation better with black men and black women, if they would take the time to have just honest communications."

Personally, I say it starts with how and what is said in the home, in the media, at work, at the salon, at the barbershop, on the bus, on the train or plane, at a party. Stop me because I will list everything. First, and this applies to all races, for anyone of a particular race to mention that their race is not good at a certain skill or behavior because they are that race...is a downfall to that particular race. Yes, all races kick their own butts and drive off it. If someone says....someone said that "white men can't jump." Hey, they even made a movie. But, we know that is untrue - have you seen volleyball? Someone generalized that women cannot play tennis better than a men. Tell that to Billy Jean King. Someone generalized that a black quarterback cannot lead a team. OK, tell that to Doug Williams.

Let me say it with a hashtag: #StopTellingLies #GetOutMore #NotTrue #IKnowSomeone #AnyoneCanBeSkilledIfTheyWantIt
----------------------------------------------------------------------------------------------------

What is your fitness and race culture number?
Add a "1" for every person in the following couple who you know has an active exercise regimen. If you get between 8 to 10 points, then you have an excellent surrounding of fitness and race culture. If you get between 5 to 7 points, then you have a fair to good surrounding. If you get between 1 to 4 points, then this surrounding needs improvement. Ready? Go!:

African-American/Black: Wife = 1; Husband = 1
American Indian: Wife = 1; Husband = 1            
Asian/Pacific Islander: Wife = 1; Husband = 1       
Caucasian/White: Wife = 1; Husband = 1
Latino: Wife = 1; Husband = 1       

If the couple is bi-racial, then select "1" for only one race that the couple represents. For example, if the wife is African-American (AA), and her spouse is Latino and they both exercise, then select "1" for either AA or Latino.

With heart,
Derek

Derek Arledge, MS, CSCS        www.teempt.com        TEEM Performance Training

Why Is Volunteerism Included In This Small Business?

Well, for one, it is about empowerment - one of the "E's" in TEEM.

If you have the energy to volunteer for a charity or program that assists an under served population, it should give you the energy to carry on with something with which you may struggle. In this case, that something could exercise, motivation, inspiration, behavior, character, or even respect. Sharing your energy may help someone else act or live in a manner that will change his or her life. And you...well, you may never know it since you volunteered to be a part of empowerment.

TEEM's first volunteer efforts:

• Friday, December 26, 2014 with Age-in-Place (DC)
• Saturday, January 17, 2015 with Community Servings (Boston)

With heart,
Derek

Derek Arledge, MS, CSCS       www.teempt.com       TEEM Performance Training

Rock Your Hair How You Rock Your Fitness Level

#GiveTheGiftOfFitness

Very quickly, my hair and my fitness level are not synchronized. Typically, the hair lacks the level of the fitness; but it looks stunning on my son. On the other hand, in this New England cold and in the overall winter cold, I grow my winter "sheep-do" just fine.

It is apparent that many people will not increase their fitness level due to their hair schedule. I get it. Do not sweat out the hair. Rock the do before the do is rocked! Plain. And. Simple. So fine, you can adopt a hair rocking exercise routine. I only know because I have asked.

Scenario #1
Hair appointment date: Monday
Potential Exercise Days: As noted by a female:

She probably wants to keep her ‘do’ fresh for at least 3 days (4 is ideal) to maximize the money spent on it.  There are new scarfs out there that supposedly help.  So, ideally – work out and sweat hard before appt,  then, ideally, Pilates-type non-sweat activities Tuesday through Thursday (inclusive), then ramp up intensity again Friday (a little sweat) Saturday (a little more sweat) Sunday (more still)  Monday (full on sweat before appt) repeat (assuming a weekly hair schedule).  By the way – many women get their hair done towards the end of the week, so styles are freshest during the Friday weekend period (including Saturday events and Church), etc…

There you have it. I will leave it there.

Scenario #2
Hair Appointment Date: Wednesday

Potential Exercise Days: Read above. But, given that the weekend is nearing, optimal exercise days could be Sunday (after church or mass, if attends), Monday, and Tuesday.
Fitting Exercises: high intensities on Sunday and Tuesday with a low or moderate intensity on Monday.

Scenario #3
Hair Appointment Date: Friday
Potential Exercise Days: Forget working out on the weekend - unless you read Monday's appointment date guidelines. So, it leaves Monday through Thursday. Four straight days is very ideal.
Fitting Exercises: Higher intensities on Monday and Wednesday with Tuesday and Thursday as low intensities. Or, moderate intensity for two days, one day is high, and the other is low.

Scenario #4
Hair Appointment Date: Saturday

Potential Exercise Days: This day is stealthy. It's already Saturday. Sunday is tomorrow. There might be a function on Monday or Tuesday, leaving Wednesday and Thursday as the only two days. Friday could be used as a workout day unless there is a No-Sweat-Friday (day before the appointment) clause.
Fitting Exercises: Low or moderate intensities on Wednesday or Thursday. Or, high intensity on Wednesday with low intensity on Thursday.

Of course, it depends on the person, including exercise experience and whether sweat + hair affects workout potential. Intensity levels definitely depend on how a person tolerates or responds to exercise.

With heart,
Derek

Derek Arledge, MS, CSCS        www.teempt.com        TEEM Performance Training

What Christmas Rush Sickness?

#GiveTheGiftOfFitness

New York, Chicago, and Atlanta gear up! You can play indoors or outdoors, but you do not play with the flu. Flu shots are important and do help in fighting the flu. But, if you are living carelessly during this Hanukkah, Christmas, Kwanzaa, and New Year's season, then your need to gear up is now!

Equip yourself with proper hydration, rest, nutrition, de-stressing, and exercise as a best form of medicine. Ahhh, exercise! Actually, it is not that scary even during this busy time of year. Be careful with the word, "busy", because it can work you out of things you need... like exercise. In fact, December is one of the best times to start a new exercise regimen because it is a busy month.

When you are busy, you make good, strange, hurried, or normal choices. One of the biggest culprits is shoving down a lot of sugar, salt, and high fat foods while not hydrating yourself properly. These food details will affect how you exercise. They can block good production of ATP (Adenosine Tri-Phosphate) in your body, which basically tells your muscles, "OK, we are ready to work for you! Let's go!" When that energy or "umph" is not there, you peter out. Sugar-highs, salt/sodium-highs, fat-highs, dehydration-highs, they are all real (see: Sweet + Savory Christmas Log). So, what will you do?

Get over any type of sickness before it sets in to your body. Some areas in the nation will be more difficult than others, but no one said you could not exercise. Plus, exercise makes shopping better - you will have that adrenaline and energy to walk the length of an outlet area or mega-mall.

Are you over your sickness yet?

With heart,
Derek

Derek Arledge, MS, CSCS        www.teempt.com        TEEM Performance Training

Sweet + Savory Christmas Log

#GiveTheGiftOfFitness


Married: Syrup, sea salt, Old Bay, frosting, jump rope, tennis shoes

Personally, I am cautious about using the word, "worry". However, today's sugar article adds it - I bet I am ahead on the cookie consumption count for December. What's your number? - It is a prime time to take in added sugars, add more salt, and experiment. But, do not even blame the situation because it is a festive and reflective time to enjoy! It is, however, a prime time to work on balance training, flexibility training, strength training, and more as part of this sweet-savory-exercise relationship. After all, it has been said time and time again....exercise and nutrition are married. (see another good marriage: From May 2009). They [exercise & nutrition, "Nutricise"] go through the same marriage woes as other marriages. They have ceremonies -though less expensive - anniversaries, exchanges, honeymoons, family dinners, confusion, offspring, celebrations, and unfortunate divorces. You will hear a lot of individuals easily talk about how they have made subtle or drastic nutrition changes versus subtle or drastic fitness changes. It does depend on the person in this case (see: Game of Depends). But, this type of conversation and situation...
 
Just. Happen. That. Way.

On that note, you can get more enjoyment out of what you consume at all of your Christmas parties by simply fighting through the urge not to workout. Make it your passion-to-adopt goal. A key note of this proposed enjoyment lies with your exercise intensity and frequency, which are the two most beneficial exercise factors coupled with variation - personal view.

Sweet and Savory Exercise Proposal:

1) Food = Frosted Macadamia Nut Cookies. Exercise = most likely, you will do endurance training such as walking, running, or biking for about 30 minutes. As you metabolize what you consumed, your body will yearn for meal with protein and some carbs.

2) Food = Egg Nog (see: Egg Nog Workouts once the link is up) or Chocolate Covered Pretzels. Exercise = your muscles are so full of ATP that you fee like you can run downtown from your home. You can, but you may not have the time. So, shorten your rest periods between exercises and sets. Pick three to five exercises and blast through them. Here is a full body set:

• Forward Lunges with Single Leg Stance Pause (alternate: stationary lunge hold with single leg stance hold)
• Staggered Push-ups (alt: modified staggered push-up hold on the floor or wall)
• Single Leg Deadlifts (alt: goblet squats)
• Single Arm Row with Overhead Hold (alt: single arm row, trusting that anything overhead could aggravate a bad shoulder).

3) Food = Smoked Ham and Turkey sandwich. Exercise = You consumed or will consume a lot of protein. So, your body probably wants to optimize protein breakdown and synthesis. Power and strength training are great in this case:

• Dumbbell or Barbell Hang Cleans (alt: use some sort of light bar. Bad shoulders? Then, shrug your shoulders; or you could get away with shoulder external rotation)
• Dumbbell Power Jumps (alt: do not jump but go on your tip-toes)
• Plyo Push-ups in to Rapid Pull-Ups (alt: modified push-ups on the floor or on the wall in to a row or bent over overhead pull)

4) Food = Glazed Meatballs in Bourbon Sauce. Exercise = the same as #3. It really felt good to type and think about glazed meatballs.

With heart,
Derek

Derek Arledge, MS, CSCS      www.teempt.com       TEEM Performance Training

#GivingTuesday: Fitness + Service

TEEM's version of #GivingTuesday is a little different then giving to one or more charities. Instead, TEEM has teamed up with Age-in-Place, a Washington, DC organization that, according to their website, "provides basic home maintenance services such as cleaning and yard maintenance to older adults living in Wards 4 and 5..." - DC area residents, this opportunity is talking to you. Plus, there is added incentive for you on exercise training sessions if you come out.

On December 26, 2014 from 9am to 12noon, join TEEM in a morning volunteer opportunity with Age in Place. If you are interested, contact derek.arledge@gmail.com, and your information will be passed on to Age-in-Place, 1842 Channing Street, NE, Washington, DC 20018.

Why Serve?
One of TEEM's values is community. It does not only involve community service. But, it more widely involves getting to know the surrounding community a little better in a manner that lets you exercise your energy. Serving in the community will serve your enthusiasm to improve your fitness because it is one of those innate feelings that touches you. Have you ever served at a soup kitchen and left wanting to make sure that you have everything tight around how you get food served to you, whether it is how well you grocery shop or how well you eat?

Fitness + Service
They intertwined. When you stay fit, you develop muscles or, at least, you maintain the strength of your muscles. If you are fit enough, then you can serve via the plethora of ways that there are to serve. Fitness plus service is not all about collecting hours for budding high school and college students. It is saving time for others and feeling rewarded.

So, who is willing to sign up? Who is interested?

With heart,
Derek

Derek Arledge, MS, CSCS        www.teempt.com       TEEM Performance Training

Taste & Money - Part II: Whatchu Got For Me?

From the original post from September 2012, Taste & Money Part I: Confess-Shuns. We are at the thick of things in this 2014 - 2015 eating season, which runs from Late September (apple-picking) to February (Valentine's Day). Does anyone have an MVP - Most Valuable Plate yet?

My MVP is cornbread and cookies so far. I know...plenty of energy to expend!

The eating season is the most important time for taste. It is a feasting time period. If your dish does not have taste, then please reserve it for you and your family one separate days. However, if your dish has too much taste, then you are cheating in the kitchen. Too much taste means too much of one or two ingredients like butter, sugar, and salt. Some Food Network experts may not be as happy since butter, sugar, and salt can be substituted.

Money is the best thing that taste can buy! Yes, you could be buying a plethora of taste enhancements. However, the true seasonings could be in your kitchen already. What about mixing juices that flow from meat in a vegetable medley dish? What about fruit dishes that make salads taste good? How about the good ole carb, vegetable, and meat mixed dish? What about the high fiber dish with natural juices from other foods that tend to spice up blandness?

In short, hopefully you are getting yourself in position for a fit, healthy, and healthy fun 2015 because it is less than one month away! Right now, in writing this message, it is December 2nd. Do you know where your energy and muscles are?

Make the best dishes that does your body good!
With heart,
Derek

Derek Arledge, MS, CSCS          www.teempt.com          TEEM Performance Training

Stretching: Where's the Swag?

C'mon, be truthful. you do not stretch because...there is very little swag in stretching. Right? No?

There is about as much swag in stretching as there is taste in tofu and cooperation between bi-partisan groups. The good thing is that stretching can help with the following:

1. Alleviates pain.
2. Decreases blood pooling in an area of your muscle. Oh, circulation improvement!
3. Makes you taller.
4. Relaxes you.
5. Helps you to move more smoothly.

Yes, makes you taller. Think about your spine. If you do not stretch, then muscles pull in a certain direction, which creates tightness. When you stretch, your spine gets to have fun bending and flexing. So, your spine gets a chance to help your body adapt to to muscular changes. If it helps even more, think about someone who bench presses often or sits with a hunched posture. They are bound to have tight muscles - the bench presser develops tight pecs, shoulder, etc; the huncher develops tight pecs, neck, shoulders, etc. Who wins? the bench and the sitting chair until they wear out.

Avoiding wear out takes swag:

1. Play some music with a funky beat.
2. Stretch with a partner.
3. Look tough when you are stretching. Really, like you know what you are doing.
4. Walk around like a wrestler in between stretches. It's not scientifically proven, but why wait?
5. Stretch on a bench, tree, fence, wall....again looking like one tough "niece or nephew of an aunt or uncle."
6. Laugh...with your stretch buddy.
7. Stare down your competition....if you are outdoors, then look at other exercisers...if you are indoors, then look at other exercisers.
8. Don't fall over.
9. Don't fall over and stay hurt.
10. Don't fall over, get up, and fall again.

Yo might develop some more swag with stretching with these ten choices. It is just cooler when you look like you know what you are doing while stretching. So, here you go:

Top Chest Stretches for In-home or In-office:
1. Door Stretch
2. "O" Overhead
3. Supine Foam Roll Stretch

Top Hamstring/Hip Flexor Stretches for In-home or In-office:
1. The Greatest Stretch
2. The Greatest Stretch Modified
3. 90-90
Bonus: Toe Touch - old fashion, but it works!

Just a few.

With heart,
Derek

Derek Arledge, MS, CSCS         www.teempt.com            TEEM Performance Training

In Defense: What's a Ram Got to Do With It?

It's not proper grammar. I like proper grammar. But, blame the title on Tina Turner

Attitude. Grit. Desire. And a short mean streak. These attributes describe rams or male bighorn sheep.

Rams are good sized animals that are built like very robust fullbacks. In fact, they can stand five to six feet tall at 260 to 280 pounds. Ouch! The, they have the nerve to ram or butt heads to win over a mate. These guys can jump over 20 feet and run up mountains at 15 miles per hour or 6.7 meters per second. Get this...they can charge at each up to 40 miles per hour. A ram is a good example of standing your ground (in the good sense) and fighting towards goals.

Translate this behavior to human movement. You are not going to butt heads with someone at 40 miles per hour. You may butt heads mentally at 40 miles per hour. Physically, the closest you may come to this action is, one, participating in tackle football, ice hockey, boxing, martial arts, and other contact sports. On the other end, your physical capacity can be determined by how much mental capacity you own and vice versa. Stand facing an eight foot high horizontal bar that lies between you and your first ever successful pull-up. Attack it like a ram. Stand facing an exercise goal that has been on your list all year or for many years, but you have never achieved it. Attack it like a ram.

This "In Defense" series has ended. 

With heart,

Derek

Derek Arledge, MS, CSCS       www.teempt.com        TEEM Performance Training

Unite Boston 2014

“Do you need a translator?” ”What is that echo?” ”Oh my! Everyone is praying again." "Are your arms tired? My shoulders are getting sore.” "I’m so hungry that I could have communion again.”

Church is part of life whether folks like it or not. Pause right there.

Fitness is also a part of life whether folks like it or not. Sigh.

Visiting other denominations, as a way of promoting unity among various churches in the Greater Boston Area is a sign that for a location that is supposedly ranked 98th (out of 100) parlays with the non-believers mind. It breaks barriers and builds relationships that express unity or the way God would like his soldiers or followers to behave without bias but with love, intrigue, fervor, and an open heart. God also has a lot of humor that unexpectedly sneaks up on you. Oh yes! You see if you are going to go to a different church everyday for one week, then you have to be physical able. 

 Cue the line about fitness.

There are many parallels between fitness and church, and Unite Boston hints at this parallel. Boston is a dynamic place of many aspects of health. You can call it a health mecca of the United States. It is not know as an area rich of church love even though there are so many houses of the Lord, and so many people who are all in for the Lord. You just have to be willing to meet these individuals and to experience their congregations in order to dispel the negative stereotype of a church-less Greater Boston Area. So, what is one way to engage in this dismissal? Have an active mind and body. Your spirit is the smartest of the three.

I have never witnessed a Korean gathering until I actually experienced one. No-brainer there. Hearing a service in Korean opened my mind to a different way of worship and prayer. The convenience of having a translator and headphones enriched the worship experience. As each person prayed, I was reminded about being in a group exercise class. Only this time…the instructors kept changing within the same class. The sanctuary was rightfully dark and intimate like a spin class in the evening. Everyone even expressed his or her own genre of energy expenditure. Cool, what’s the next day like?

The last time I heard some Latin in a service was in high school at Gonzaga…and in the other Catholic services I had attended. But, attending a Taize service in a preserved church in the middle of downtown Boston makes spending time in the oldest YMCA in the middle of downtown Boston a run for its sweat. Sometimes, you just enter a service and everything feels sacred. And sometimes…you enter a gym for the first time and everything feels sacred and sweaty. But, the former wins! See, there is good – everything good is God - competition in church and fitness. Boston should be immune to good competition.

After a few days of competing with everything on your schedule between getting your family organized to attend these various churches, you thank the Lord that you can actually move well. Then, He reminds you that you need to eat meals throughout the day and stretch. 

Wait, what and why?

Well, a properly nourished individual will want to eat again if they move more. Hence, one take at communion should make a budding, adventurous, and curious churchgoer hungry for more communion and the body of Christ. Right? “Be still” for one second because as you lift your arms and open your palms as a sign of receiving the Lord, your deltoids begin to develop lactic acid. Lactic acid gets the bad rep of tiring out your muscles. Instead, it truly is the beginning of muscle fatigue due to your reverence to the Lord. 

Perfect practice makes perfect. The energetic services at these Unite Boston gatherings included many prayers. Many people were blessed as a result of lifting hands high. The city of Boston, in all of its alluring health is a mustard seed for the rest of the world. Unite Boston has exercises the branches needed to spread the vine of the Lord. In its essence, Boston has some serious worshippers. A city that is among the first in health is a city that is among the first in loving the Lord and is willing to work together in order to share the word!

Peace & Blessings,
Derek Arledge

Ice Hockey: Pre-game Warm-up

I'm not the biggest fan of how youth teams warm up before an ice hockey game. Somehow, the routine of statically stretching on the ice during a five-minute warm up has stretched across the hockey world. Not to get it get wrong, but many teams have found great success as each individual player is able to comfortable stretch after leaving the locker room. However, from my playing and coaching experiences, the better team - the team that flowed right off the opening face-off - did not waste time statically stretching. Instead, the entire team used its short warm-up to skate around with or without the puck. It makes sense. It's very functional and straightforward. I mean, ice hockey is played by skating with or without the puck.

The some high schools and prep schools, juniors, colleges, and pro teams can get away with the static warm up stretch because they all have longer warm up times. They come on and skate, go back to the locker room, and come back to skate before the anthems and opening face-off. As a player, I remember my most long warm-up period before a game...10+ minutes. Whoo! I did not know what to do. We had enough time to do breakouts, 2-on-1's, dump-and-chase (when it was THE thing to do), and more. My legs felt extremely ready.

As a coach the longer warm-up period has been beneficial as well. Not only did I get to sense how my team is warming up, which is very important. But, I had the opportunity to observe snippets of the opposing team. Of course, I kept in mind that the team I was coaching had more of my attention. After all, they were the ones being coached and not the opposing team.

I guess that younger players have not been coached on how to warm up before taking the ice. Sure, they can still stretch a on the ice; but it should not be a priority. If a player is very tight, then he or she may benefit from some static stretching. In my experience working with an NFL team in the past, I asked the strength and conditioning coach, "why do the players still statically stretch prior to practice or a game knowing that dynamic stretching is very helpful?" His answer: they just prefer it because they are used to it. Simply stated in my opinion. But, youth players, watch the elite teams in your age group; and see how much time they spend on on-ice stretching with a short warm-up period. My educated guess is that the team, who does not spend a lot of time stretching while a few players skate around, will warm up directly in to game situation drills, win or lose the opening face-off, and dominate the stretched out team for the first period.

It's probably best to observe two similar teams in this case, or two very different teams; and see how they respond to their normal level of play.

I always knew there was a purpose to showing up to games one hour ahead of time. I just hope that more youth ice hockey teams can get their players to properly warm up before going on the ice.

With heart,
Derek

Derek Arledge, MS, CSCS          www.teempt.com        TEEM Performance Training

Bod-Anatomy Part 1: The Neck. You Do Not Need a Machine

Michael Jackson's "Body" song is not well known. I could be wrong. But, it is not well known.

To begin this first piece in the "Bod-Anatomy" series, let's start with the neck. How many people do you know who workout their neck?...Neck day! No one claims "neck day" because the neck is always worked out, holding our heavy noggins all day long. Don't me wrong, but some of us have some heavy loads on our shoulders. So, that anatomy alone makes it important to exercise your neck muscles. Just look at how many muscles and muscle lengths work to move your head:
Driving, lifting, typing on a computer (I'm stretching now), standing, applauding, running, walking, biking, jumping, eating, sleeping, washing clothes, gardening, bathing, swimming, skiing, hiking, canoeing, kayaking, shopping, cooking, praying, dressing, turning, saluting, sitting, golfing, orienteering, and many other activities include so many neck movements and attention to the neck.

You have probably seen the neck machine in gyms. But, there is a large chance that you have never seen it. Why? Because it might be overused and injury prone. Also, you can do so many neck exercises without a machine. You can:

1. Laterally flex your neck by bringing your ear toward your shoulders.
2. Rotate your neck by saying, "No".
3. Look up and down being careful of dizziness.
4. Look up and down diagonally.
5. Look over each shoulder.
6. Look between your collar bones, which gives a different feel and movement than looking down at your feet.
7. Roll your neck half way around its full pivot.

These are only seven exercises. If you look at the image above and do these exercises, you basically hit all of those muscles. But, remember that the neck is sensitive and deserves plenty of attention in a warm-up and in posture while exercising.

With heart,
Derek

Derek Arledge, MS, CSCS        www.teempt.com        TEEM Performance Training

Favorite Exericse - The Lunge

It is bound to make everyone in your family smile, laugh, cringe, or be silent.


Most of your family members will probably hate the lunge variations. Personally, I am not sure why because the lunge looks so beautiful. Isn't the fall season beautiful? Lunges are one of the best alternating single leg exercises that targets several big muscle groups: the glutes, quads, hamstrings. Your hips will thank you. Lunges are one of the reasons that jeans appear under your Christmas tree and one of the reasons that yoga pants and stretch pants are band at work - except at the gym - and in some schools. They are sculptors like Aristocles or Pythagoras.

You can find a lunge variation in this posted video, Rise and Shine as well as in this darkened video, Winter Glutes.

Seriously, if you do not have something to talk about over the Thanksgiving table while everyone munches on very tasty turkey or stuffing/dressing, then take the fam out for a lunge fest sometime that morning.

That's it for now.

With heart,
Derek

Derek Arledge, MS, CSCS     www.teempt.com      TEEM Performance Training

Period It! Part 3 - Oh, the Soreness!

You exercised on Monday. You are really feeling the soreness on Wednesday. Typical. You are normal.

You exercised on Monday. You have been feeling sore all week until Friday. Typical. You are normal. You did too much.

You exercised on Monday. It is Monday again, and you cannot move from last week's workout. Typical. Normal for those who do way too much.

When delayed onset muscle soreness sets in (DOMS), you feel it typically within 24 to 48 hours post-exercise. But, it also depends on how intense you exercised. If you have not performed exercise in a while at a certain intensity, then guess what? You are going to be sore for a longer period time. You probably hear someone say it or you may feel it often: "I did a workout, and now I cannot lift my arms...or it hurts when I go up the stairs." As long as the pain does not deter you from working out again, taper down the workout in the next session. For one, your range of motion will be a lot different or better when your soreness has time to rest.

What has happened in this case? Well, this extreme bout of soreness is an incidence of trying to include every type of workout that you can do in periodization. Remember that with periodization of your workouts, you want to train at a certain intensity (low, medium, or high), improving a certain fitness asset (power, strength, speed, agility, etc), in a certain time period (two weeks, three weeks, four weeks, etc), without injury, which is the number one thing to avoid in exercise.

Let's end this one right here: If you are going to "over-sore" yourself, then have a good massage therapist or massage appointments already lined up (see Massage Anyone, Everyone?)

With heart,
Derek

Derek Arledge, MS, CSCS       www.teempt.com        TEEM Performance Training

In Defense: Kangaroo Thunder & Lightning

Toughness is not fighting when someone else picks an unnecessary fight. It makes the goons look like goons instead of channeling their inner "Chunk". Hey, you guys!

But what about kangaroos? Man, I wish kangaroos were reading these "In Defense" odes. They would get a chuckle.

You can learn a lot by watching the animal kingdom. Their movements are precise. Their behaviors are interesting. Translating exercises from animal movements is very common. The kangaroo, a marsupial in the family Macropodidae, offers a touch of athleticism, strength, power, balance, agility, and speed that can be demonstrated but not exactly duplicated. Of course, the genetic make up of kangaroos and human beings are different. But, you could, by observation, look at this marsupial and adopt some exercise movements that will improve areas in your movements.

Watch the kangaroo hop. It hops at about 17 mph, which is faster than your average treadmill; but slightly slower than a very fast sprinter. Actually, the kangaroo really jumps because hopping occurs on one leg and not two. Basically, kangaroos get around like a plyometric drill. They are a plyometric or a good conduction of muscle shortening and lengthening.

Watch the kangaroo box in the same video above. Plyometric is not only reserved for the lower body. When a boxer punches someone or something and connects, he or she has performed a plyometric drill. Look at their stance. So, what can kangaroo exercises help improve:

Glutes (butt), gastrocnemius (calf), quadriceps (thighs), hamstrings, deltoids (shoulders), triceps.

The exercises per group: kangaroo hopping (glutes, gastrocs, quads, hamstrings), kangaroo standing (gastrocs), kangaroo boxing (shoulders, triceps), kangaroo wall holds (triceps, calf). You can have fun from there on...

With heart,
Derek

Derek Arledge, MS, CSCS     www.teempt.com      TEEM Performance Training

Period It! 2: Two-Week Challenge

OK,  you know a little bit more about periodization (see Period It!). Let's put it in to action.

Periodization deals with micro-, meso-, and macrocycles in a way that is sort of like...well, I cannot draw an analogy right now. Wait, it is sort of like studying. Wow, horrible analogy. Here it out:

Microcycles are exercising in a certain manner for a short period of time, say, two weeks. In those two weeks, you do aerobic training. Concentration on aerobic training would improve your aerobic capacity and more.

Mesocycles are exercising for a longer period of time than microcycles. Keeping the same example, you do not have to stay with aerobic training. You can do strengthening and other forms of exercise.

Macrocycles...get it?

So, between today, Saturday, November 1, 2014 and Saturday, November 15, 2014, do one microcycle. Here it is and a former challenge:


If you have a treadmill, walk or run your normal distance but increase the total time by 10 seconds every other day.

If you have a child, play with him or her for an extra 5 minutes every other day.

With heart,
Derek

Derek Arledge, MS, CSCS       www.teempt.com       TEEM Performance Training

Breaking Down Exercise WITH Nutrition

It is family month. Follow the hashtag on Facebook and Twitter: #FamilyMonth

With Thanksgiving, Thanksgiving Eve, holiday parties, Christmas, holiday parties, office parties, Hanukkah, holiday parties, school pageants, and sales coming, there will be plenty of food and bodies being broken down. Stuff will just be metabolized! So, let's start another series.

Are you the type of person or do you know another person in your family, neighborhood, or at work who struggles with eating late at night after a full day of work? Personally, I have fallen in to this situation at times. There is a way out.

1. You are not alone.

2. What you eat does make a difference, especially if you have lacked in certain food groups. More importantly, how much you eat makes a great difference.

3. Look at the earlier part of the day. If you were able to get in some exercise and good small meals, then you get an "A". It is like measuring the day in 100%. The early part might be 100% with the late night actions, in this case, at 70%. Do the math, and you still get a very solid and respectful "B" for the exercise and nutrition part of the day!

Enough math. That's it for now.

With heart,
Derek

Derek Arledge, MS, CSCS       www.teempt.com       TEEM Performance Training

Family Exercise Success - By Teri Gomes

Enjoy this piece by TEEM Performance Training client, Teri Gomes - teacher, mother, wife. She has worked very hard!:


It is important for families to work together when it comes to health and fitness. Children often imitate what they see adults do. I have worked with children for the past ten years and I’ve noticed that often times they will speak or act like someone who has a strong influence on them. During free play in our classroom’s drama area, I see students dress up or pretend to drive cars as if they were other family members. During lunch I see children selecting food choices based on what their families do. So, while it’s great to make an impact on little ones, it’s important that we do our best to make daily exercise and selecting healthy foods a part of everyone’s lives.  

Courtesy of Teri Gomes

Exercising keeps our bodies healthy and builds up our immune systems.  It puts us in a good mood and helps us deal with stress and other challenges we may have to juggle. Eating healthy also provides fuel to keep us going throughout the day. Making the choice to exercise encourages our kids and other family members to exercise and eat right. When they see us making it as part of our life style, over time it will influence them to make the same choice.

Working out together also brings families closer together. By setting some time aside to go for a run, to walk around the neighborhood, or even to play at the park or in the yard, we do not only build our bodies; but we also build up our relationships with the people we care about.  And sometimes, when we feel that we may not have the time to exercise, our kids will be there to remind us saying, “Hey this is our time to exercise,” or “Hey, lets eat some carrots instead of eating junk food.” Both my kids are involved in sports and one of my daughters is currently running track. Seeing her involved in this sport brings back so many memories of my own days as a runner, and all the hard work that goes into it. But, the most important thing to me is the joy and fun I got out of seeing her exercising.  

Courtesy of Teri Gomes

Courtesy of Teri Gomes

My children have an interest in exercise and choose more healthier meals than fried food because of the influence that my husband and me have shown them. We are all busy, and it takes time to fit it into our schedule. But, just starting small will make a difference. Start off by two or three times a week to go for a brisk walk; two to three times a week drink between 6-10 glasses of water; try to add a salad or bake food into a meal. Each week increase it. There’s nothing wrong with starting small. As I mentioned before, my daughter is now running cross country. Over this summer we went on short runs. It started off by running to one block and then walking the next block, to eventually being able to run without stopping for a mile. Now in the fall, I can say she has been able to build up enough stamina that she can run longer distances. As for myself, I completed my first road race 2.2 miles since 1998. Families get out there and exercise! Let’s Go!

Teri Gomes

In Defense: Of Not Fighting When It Is NOT Allowed in Sports

The four-part "In Defense" series continues. First a disclaimer: fighting is not encouraged outside of sports, especially in sports where it is allowed. Can athletes control their behavior outside of sports? Yes. Can they lose control? Yes. Either way, the act of fighting affects training just as training affects how someone physical and mentally fights. Yes, a fight is a one-on-one battle. But, it is also a journey - something that every athlete and every exerciser endures.

Hopefully, we all mentally fight.

Arguably, one of the most personally frustrating things to see in sports is fighting when it is not allowed. Baseball, basketball, football and other sport brawls make very little sense. At least, the other sports (ice hockey, boxing, martial arts) have it permissibly written in their rules. You would be surprised by how many other people like to see fighting when it is an uncontrolled melee. Does it take away from the skill of the game? Yes. Does it bring down the toughness and intimidation level when fighting is not allowed and it occurs? Yes. No grey area here.

Toughness. So, an opposing player gets in your face in one of the above non-fighting sports. You want to engage but back off. The next best thing is use the skill in that particular sport to drive in some points or a slick move to make the opposing antagonist look...stupid and clumsy. Toughness is backing away from an antagonist. It is also capitalizing off the near skirmish.  

As an exerciser, there most likely are not as many times when you want to go toe-to-toe with someone in a physical-sense. But, mentally there are plenty of battles. Think about the runner who does not want to get passed or the runner who needs to pass another runner. Think about the person whose bones and joints ache; everyday is a struggle. Most deeds take longer than 10, 20, and 40 years ago. Think about the person who suddenly gained 40 pounds due to a life crisis or depression.

They are all fighters when they attack their issue and, well, score by changing their physical structure.

Unlike athletes who fight in sports where physical fighting is not allowed, the exerciser can always fight physically (or with body) and mentally. In this case, the grit takes discipline and a lot of persistence.

With heart,
Derek

Derek Arledge, MS, CSCS       www.teempt.com       TEEM Performance Training

Period It!

Oh my! It is surprising that the topic of periodization has not been talked about on here over the past eight years. Oops! Sorry about that. Well, here is a first: why is periodization so important to your workout and to to exercise, in general? There are many answers, but it gets good results, controls training levels, and teaches your body that it does not have to do the same thing all of the time.

Good Results
The term 'periodization' or 'periodizing your workout' is mostly used in the athlete world. But, if you are exercising year round, then you will need it as well. It can be easily defined as changing up your workout. Yes, but my body likes what I do - bet your body is totally accustomed to the typical workout that you have been doing...it is time to move on.

Controls Training Levels
Intensity is a large part of the exercise game. Start with an athlete's regimen. A football player will do very functional training right now, in the middle of his/her season (an ice hockey player will begin to work on his/her weaknesses at this point of the off-season). Most people know that football players lift a lot of weight, so it can be assumed that they lift a lot of weight all of the time. Deal. The deal-breaker suggests that once the season ends there is a rest period in working out at the in-season pace. When workouts begin again in the off-season, weights are included - it is a prime time to emphasize bulking up or working on weaknesses. But, there is an adequate amount of sprinting and agility work accomplished in the off-season - it is not all about lifting.

Then, there is another break in the off-season.

Camp begins. Intensity levels rise. The goal of this period shifts again. 

Teaches Your Body
Intensity is a large part of the exercise game. If you exercise at a high intensity all of the time, then you can damage your muscles, and joints. If you exercise at a low intensity all of the time, then you are not putting your body through the necessary intensity levels that it can actually endure.

Cue in the rest of the population. There are many walkers and runners out here. Walking and running are great activities. In order to improve either one, it is good to do strength training versus the thought process: in order to improve either one, just keep walking or running. Even if you only walk or run to improve walking or running, then you can at least walk or run at different intensities during the course of a year.

For example: January to March = walk/run 12 miles every week. April to June =walk/run 15 miles per week. July to September = walk/run 12 miles per week at a faster pace than from January to March. October to December = walk/run 8 miles per week at a more intense pace. Again...only an example.

There are various ways to approach talking about this topic. Leaving it here for now!

With heart,
Derek

Derek Arledge, MS, CSCS       www.teempt.com       TEEM Performance Training

Indoor Cardio Ranked

Below is a non-ordered ranking of some of the best non-machine, indoor cardio activities:

Swimming. If you can swim, you are in! If you are have access to an indoor pool, then it is even better. Everyone should know how to swim no matter what age you start learning. And wow, this activity helps out with rehabilitation, bad joints, cardiovascular health, polar bear club training. Well, may be the latter does not exactly apply. But, the training is in the same family. One tidbit that you may not hear about a lot: if you have weaker upper body strength, then you might achieve some very sound strength rehabilitation by hitting the still waves of the pool!

Jump Roping. Bad knees? Jump rope. Good knees? Jump rope. Bad knees that tell you not to jump? No jump rope. Why a "yay" for bad knees? Well, it depends on how your knee hurts. If your knee cannot sustain the impact of running, but it can take some impact, then jump roping might be a viable activity. But, if your knees hurt...S-T-O-P! Jump roping is the one activity that gets in cardio, power, strength, agility, balance, proprioception, and works the upper and lower body. All you need is a rope...batteries not included!

Trampolining. Not the aerodynamic kind but the cardio-leg-burning kind. First, it is safe. Second, you feel like you are still bouncing once you walk on firm ground. Thirdly, you need a routine; otherwise, you may look like an intoxicated circus performer. But, your heart will thank you. Trampolines assist in leg strengthening, balance, and proprioception - where your body is in space. You do not need a backyard with bordering nets. You need music, a motivator, and a towel to wipe up the sweat.

Dancing. Whether you are ballroom dancing or doing a mean salsa, dancing gets the sweating percolating. Has anyone noticed that individuals dress their best while dancing? What happened to sweat pants? You need agility, balance, and flexibility to make dancing look elegant and less same-footed. Have you practiced using your dancing muscles? Thighs (quads), calves (gastrocs), butt (glutes), shoulders, back, and abs? OK, the whole body.

Others receiving votes: marching in place, walking around a room, indoor obstacle course.

With heart,
Derek

Derek Arledge, MS, CSCS        www.teempt.com        TEEM Performance Training

Would You Rather Be...?

Eight Questions:

1) Would you rather be an individual who was the jock in high school or college and continued to be athletic throughout your life?

Or..

2) Would you rather be an individual who was the jock in high school or college, but afterwards you let it all "hang out" throughout the rest of your life?

3) Would you rather be the individual who had no athletic ability in high school or college and then developed athletic ability afterwards?

Or...

4) Would you rather be the individual who had no athletic ability in high school or college and continued to withdraw attention from this ability throughout life?

Also...

5) Would you give advice to your young athletic son or daughter to be athletically ready for how players play a given sport now?

Or...

6) Would you give advice to your young athletic son or daughter to be athletically ready for how their generation will play a given sport a generation from now (meaning, they would be ahead of their time)?

7) Would you fake being in shape for your young son or daughter, so he or she thinks that mom/dad is with me?

Or...

8) Would you make it noticeable that you are trying to get in shape in order to set good habits and to keep up with your son or daughter?

With heart,
Derek

Derek Arledge, MS, CSCS       www.teempt.com          TEEM Performance Training

In Defense of Fighting in Sport: When It is Allowed

Video link

Fifteen punches in professional ice hockey gets a player five minutes in the penalty box. Fifteen punches in American football, basketball, baseball, and futbol get a player ejected, fined, suspended, or even banned. 

It is that time of year again, when the sports world is simultaneously swarmed with American football, baseball, and ice hockey at the professional ranks.

So, where's the beef?

Fighting does make sense when it is allowed, and the sport is not named boxing, MMA, or some other form of martial arts. Where fighting is allowed, the punishment is swift and patient. Where fighting is disallowed, the punishment affects the entire team, the players, and even the organization. Fans mess up in-game fighting regardless of its permissibility. Fans fight in the stands no matter what sport is being watched. Casual fans specifically cheer on fighting in ice hockey because they do not understand why it is allowed in the first place. "I like hockey only because of the fighting." Said most fans who do like hockey because they only see the fighting in it. "I don't like hockey. There is too much fighting." Said most fans who do not watch hockey because players fight.

Well, let's do some discussing here.

Starting with allowing fighting to happen in ice hockey, fighting is used for a few reasons:

1) It gives an intimidation edge. If a team comes out and their enforcer picks a fight with an opposing enforcer or another opposing player, the summoned player may need to fight. A back down could mean that the player is intimidated; hence, making the team the enforced is on look weakened. Therefore, fighting gives a mental and a cognitive momentous advantage. It is almost reminiscent to picking a weak spot in a futbol or basketball line-up. If you saw the weak spot, you would want to exploit it for the remainder of the game if nothing was done by the opposing team to strengthen the weakness, right? Professional ice hockey executes this exploitation by fighting. Youth, high school, and college levels of ice hockey, where fighting is not allowed, fulfill this exploitation by legally aggressive play. 

2) It protects. Sometimes, the star athlete, or the agonist, if you will, on a team is targeted or antagonized. In order to shake off the antagonist, the enforcer of the star athlete's team targets or tries to intimidate the antagonist. The antagonist may also warrant aggression toward him with the result of very physical play, which could see a fight ensue.

3) It is motivating. If your team is winning the game and wins the fight, then you feel like you can conquer the other team. If your team is winning the game but loses the fight, then there could be a momentum swing. If your team is losing the game but wins the fight, well, there is hope. Capitalize off it by scoring a goal – win the fight, and win the game! Is that not a life lesson as well?..If your team is losing the game and loses the fight, then you need help by some other means. If it is a tie game and the fight is a draw or if one player wins the fight, then you need to keep pumping up your team. Adding here, brawls that occur when one team is getting blown out are worthless. You look stupid losing 7-1 and getting pummeled in the face.

4) It is a game changer. (See above) Win the fight, changes the game. Draw the fight, changes the game. Lose the fight and get in some licks...changes the flow of the game.

5) It calls for respect. Everyone does not aggressively target the enforcer(s) on a team because they know the potential consequences. However, it does not hurt to show some kahunas!

6) It is a strategy. (See above) But, keep in mind that you want your team to have an edge. Know when to fight. Do not simply start fighting because it is fun to look like a buffoon for the sake of looking like a buffoon. Go in for your team! 

7) Behavior is still like a gentleman. I know - how can you say fighting is like being a gentleman? Well, have you noticed that teams shake hands after the end of every playoff series? So, guess who shakes hands? Every single player, including guys who fought it out. I’m not too sure if that could happen at will in other sports. If two guys fight in football, baseball, or basketball, they resort to Twitter in rage and jabs. They never shake hands over the fight unless they become future teammates (speculation). They get kicked out of the game pouting. And, as we saw in the NBA during the 2012-2013 season - ala, Kevin Garnett's trash talk to Carmelo Anthony - the anger continues after all of the teams have showered. C’mon, that is not gentleman-like behavior to chase after the game has ended. In a sport where fighting is allowed, ice hockey holds that case of… we duked it out on the ice. Shut up. Shower. Go home. Circle the schedule for when we play each other again. We may duke it out one more time.

Above is your checklist. Next time you watch ice and a fight breaks check off these reasons to see if fighting is verified for how the tempo of the game is flowing. Also, the next time you watch any of the other sports aforementioned keep this same checklist to see if fighting makes sense in that sport versus ice hockey. In week three of the 2014 NFL season, the Washington Redskins and Philadelphia Eagles gathered in a brawl. Two players were ejected. One quarterback was on the ground. But, he was fine. Everyone was simply trying to survive. It made me think that if fighting were allowed, the two lineman who started the melee could have duked it out until they hit the ground or fought until exhaustion. End of story. Luckily, no one else was hurt. But, in a heated rivalry, someone could have been hurt - these guys are not prepared to fight during the game. They fight just to brawl.

I am not advocating for fighting to be allowed in American football. Fighting in sports where it is not allowed simply does not make sense. At least in football, the level of physicality is very aggressive.

Sports like basketball, futbol, and baseball do not see nearly the amount of physical aggression. Aggressively touch one of these athletes, and they go berserk!...Yet, ice hockey gets the ridicule. It sounds a little unfair to blame one sport where the rule is already written, granting permission. Fighting is not a perfect part of the game. In fact, an aggressive game with good hits and few penalties is dynamite. These types of games happen all of the time in youth, high school, and college games. Junior level games attract these games as well, but fighting is allowed at that level.

Sure, there are times when fighting is unnecessary in a sport like ice hockey where fighting is allowed. Guess what? Both teams know when fighting is a bad move just as they know when fighting is a good move. Let's face it, fighting is a part of the game of ice hockey. It may be eradicated one day, and it may make sense to keep it in the game. Either decision will presage well.

Keep this note in mind that everything mentioned in this piece is relative. Fighting is still fighting. It shows aggression that should only be a part of a game or an event that breeds fighting - i.e., boxing, MMA, martial arts - and not performed in public or in the privacy of your own home.

Stay classy!

And, there is this
With heart,

Derek

Derek Arledge, CSCS        www.teempt.com         TEEM Performance Training

Warrior Mode: Becoming a Wonder Woman! - By Monique R. Anderson, MBA

Enjoy this cancer survival message below from a friend and fighter!

Warrior Mode

Becoming a Wonder Woman!

Monique R. Anderson, M.B.A.

I always saw myself as regular, ordinary person. I was athletic, intelligent and had many talents. I’ve endured some not so great events in my life that most will never but I survived them. The Summer of 2013 started the biggest battle I’ve ever encountered and none of my athletic skills, knowledge or talents could help me.  I was diagnosed with breast cancer. The Big C doesn’t exist in my family at all so I’m the only one that had to go through this journey. Being that I had no one to relate to or to prepare me for what was about to take place, I decided to become the strongest version of myself. I became Wonder Woman!

I shut my mind and heart off to all feeling. I was superhuman with super powers now. Nothing phased me, hurt me, scared me nothing! And cancer was just an inconvenience to me that I tried to get past as fast as I possibly could. The hardest part was supporting myself since so many people chose to abandon and judge me on something I didn’t ask for nor had any control over. To get through I had to be strong, I had to fight, I had to tell myself this was no big deal and pray that God would give me the strength and motivation that I used during my healthy days to get through this. It was the hardest time of my life but like the other hard times, I made it to the end and I’m still a survivor.

I had to become a warrior and fight what wanted to take over and destroy me. The upside is that I view the world differently and there’s nothing I can’t do. I’m only 3 months in remission but no one can tell I was ever sick. I told them that “I’m not trying to look the part.”  Now if there’s ever a situation that seems complicated or changes everything as I know it or tries to prove me weak……… I just go into warrior mode. Cancer sure picked the wrong chick to mess with!

The Winning Sport

The pro sport leagues*: EPL, MLB, MLL, MLS, NASCAR, NBA, NFL, NHL, WNBA.

What athletic sport is winning? Well, they all are because they exist. What pro sport season lasts the longest? The NHL does from pre-season to post-season (about 9.13 months). What pro sport league has the shortest off-season? The NHL, again, from the last game of the playoffs to the start of pre-season (about 2.87 months). What pro sport league is second in both of these categories? Ooh, tough one. It's NASCAR (has about a 9 month season).

What pro sport league has athletes that burn the most average calories? Your guess might be the NFL. That is a smart guess. But, it might even be the EPL or the MLS with all of the running done in in soccer. What pro sport league is the most physical on the body? The NFL. They have the largest athletes and some of the largest body impacts (an extreme hit can reach roughly 150 g-forces!) What are the only two pro sport leagues that have a longer off-season than their in-seasons? The NFL and the MLL. So, what pro sport league, based off this information (non-scientific by the way), is the most grueling? I'm going with the NFL followed by the NHL. The NFL has the most grueling calendar year (in-season from August to February; Team workouts from April to June; Pre-season camp from July to August...coupled with all of the interesting injuries that NFL players amass. In fact, football injuries alone catapult this sport to the top of the most grueling list.

Every sport is subject to concussions. But, when looking at the incidence of concussions guess who leads the way? Hints: they have plenty of lawsuits to deal with right now. They are being sued my many former players. Yup, the NFL most likely (actually, this number is an embellishment so far. According to one source, high school concussions are led by football, then ice hockey, then girl's soccer.) If anyone has any good statistics on this topic, please fill free to share.

On a lighter note, which sport is the most fun to play? Well, that is up for grabs. I have my preference. But, any sport can be fun to play. Just play it at the level you can play.

*English Premier League (Soccer), Major League Baseball, Major League Lacrosse, Major League Soccer, National Association for Stock Car Auto Racing, National Basketball Association, National Football League, National Hockey League,  Women's National Basketball Association

With heart,
Derek

Derek Arledge, CSCS       www.teempt.com        TEEM Performance Training

What Are Your Kitchen Staples?

Some people have butter, sugar, and eggs in their kitchen at all times. Some people always opt to have other different items in  their kitchen at all times. These items that we carry or do not carry in our kitchen have the potential to define our kitchen personalities. It also does not hurt to exclude certain items from your kitchen; meaning you can have them in your kitchen temporarily (over holiday seasons) or in one big bulk for an event. 

I will share that we, my family and I, do not have butter, sugar, and coffee in our kitchen for us to devour. We had all three to accommodate family and company, but that is hospitality. There is a fine line between what is hospitable and what is consumed daily. This type of topic flows in to all sorts of conversations on proper nutrition and even grocery shopping. Let me make this one point, and we are done:

Let's say you are a coffee drinker (see: Nutrition Corner - "Nutrition Challenge"; From May 2009 - "Challenge #2")  . But, you would like to decrease the amount of coffee you drink. You realize that your five cups of Joe are derailing you - you are "caffeined" for 30 minutes, crashed for 60 minutes, caffeined for 30, crashed for 60, caffeined for 30, crashed for 60. You resemble a working yo-yo. You also come to realize that you have consumed all of your coffee in the cupboard or on the counter. You say to yourself, "I need to buy more coffee." NOT SO FAST! Remember your goal of needing and wanting to decrease the number of cups of Joe you drink? Therefore, if your goal is to decrease, then do not increase the potential for you to drink more coffee. In other words, do not buy more coffee. The more coffee you buy, the more you will have to walk by the full coffee bag or container that you are trying not to consume. Simply, decrease the self-torture. As a matter of fact, do not be coffee-hospitable in this case. Tell your guests that you have water, tea, and something else to drink. The same type of deal goes for other kitchen vices you may own.

With heart,
Derek

Derek Arledge, CSCS       www.teempt.com     TEEM Performance Training

Potato Pitch: Have You Potassiumed Lately?

Sweet Potatoes - interesting smoothie potential

Potatoes might just be the most versatile food out here. Period. The U.S. has spoken and proves that potatoes are bought at the amount they are supposed to be bought: What Do Americans Buy at the Grocery Store.

As the spring approaches and more individuals venture outdoors, it will be important to remember potatoes. Kick them up post workout or eat them as a meal at some point during the day. Your body will thank you. Your muscles will thank you for keeping them working and contracting smoothly.

Banana - high smoothie potential

   

They are not only for monkeys and gorillas. When was the last you ate a banana, and it represented an energy boost for exercising versus a scrumptious fruit eaten for anything else besides increasing exercise tolerance?

Carrots. the combo of these three foods would make a great smoothie. Marathon and running season are already here. Replenishing what you have burned is tasting good. 

Carrots - high smoothie potential

With heart,

Derek

Derek Arledge, CSCS      www.teempt.com       TEEM Performance Training

Potato Pitch: How's Your Shouldah?

Baseball season is here.

Before moving to the Boston area, I thought that Massachusetts was a big ice hockey state. Well, it is, which is great, considering that hockey is just the best sport. However, MA is a baseball state. Baseball is very popular, and more than I ever thought. So, since this throwing sport is in-season, prompting the public to participate in leisure throwing on warm and sunny days, let's get throwers on the right path. Pain free. Full of distance. Full of good form. Also, if you are female, then you throw like a female because you are a female. If you are a male, then you throw like a male...because you are male. The old cliche of "you throw like a girl" has been nipped in the bud...thrown away!

Just a few rules before throwing your balls and Frisbees:
1) Warm up the arm and shoulder.
2) Throw to someone.
3) If no one is available, then throw at a wall. Some parks have a ball-wall...for wall-ball.
4) Adopt some strength and flexibility:
5) Lastly, you do not have to be Tom Brady, Robert Griffin III, or Mariano Rivera when throwing or when warming up to throw. You only have to be [insert your name]:

With heart,

Derek

Derek Arledge, CSCS       www.teempt.com       TEEM Performance Training

Front Plank Full Arm Extension

Medicine Ball Overhead/Soccer/Futbol Throw Extension Form

Medicine Ball Overhead/Soccer/Futbol Throw Flexed Form (Begin)

Medicine Ball Underhand Throw Extension Phase

Medicine Ball Underhand Throw Squat Phase (Begin)

Modified Jumping Jack Flexion Phase

Modified Jumping Jack Extension Phase

Power Walk - it's a good warm up

Sit-to-Stand Roaming 1

Sit-to-Stand Roaming 2

Sit-to-Stand Roaming 3

1/2 Kneeling Tubing Horizontal Fly

1/2 Kneeling Tubing Throw Form (Flexed/Cocked)

1/2 Kneeling Tubing Throw Form (Extension/Follow Through)

Standing Tubing Single Arm Throw Form (QB Warm-up)

Standing Tubing Single Arm Throw Form Press (QB Warm-up)