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Wednesday, December 30, 2015

❓What, Why, How

In every aspect of life it is important to know the effects of the "what" in conjunction with the "why" and the "how".

Here's an easy one to understand:
What - Exercise
Why - To feel good, to gain strength, to avoid certain ailment, and many more "whys"
How - Set a schedule, walk, bike, swim, work your surroundings to your physical advantage, and many more "hows"

A more difficult one:
What - Motivation
Why - To achieve goals and results, to progress, to make ends meet, and many more "whys"
How - Read motivational quotes or scriptures, get an accountability partner, quiet all distractions, and many more "hows".

This topic can go and on, but you only need a few more sentences. In the upcoming new year, 2016, remember your "whats", "whys", and "hows". Life is short. Challenges are difficult. Good support systems and understanding support systems are strong and prosperous.

Happy New Year!

With heart,
Derek

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






Saturday, December 12, 2015

A Good Heart Breeds A Good Heart

(Conscience definition)
A good heart...
Is one that gives without regret, jealousy, envy, or deceit. It helps others develop a possession toward their goals. It is empowering.

(Physical fitness and activity definition)
A good heart...
Is one that is durable and welcomes physical repetition. It is strong enough to adapt to different stressors in an environment, especially in performing physical activity. It works well with other body systems. It is energizing.

Two reciprocal definitions. A good heart breeds many positive things no matter how you perceive a good heart. A good heart will benefit the holder (of the heart), the receiver (of the good heart), and put in to position a stage for a good relationship with another individual (i.e., giving to someone of lower income, saying thank you) or with another form of activity (i.e., improving from junior varsity to varsity, starter to all-star).

The above post was first written a few months ago with some recent edits. Now, with December 2015 rolling in and with Christmas nearing, every good heart works consciously and physically to make immediate and distant environments better.

Consciously, how do you heart during this time of year? How will you continue it in 2016?

Physically, how do you heart during this time of year? How will you fulfill your physical goals in 2016?

With heart,
Derek

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

Brazilians May Make Good Ice Hockey Players


The footwork. The speed. The agility. The precision. The skills.

Highly skilled soccer players would make good ice hockey players if they were shown the basics and receive power skating practices. Sure!

Brazilians would make some pretty good ice hockey players based on their futbol prowess. The transition to ice hockey from futbol is on point. The balance. The footwork. The precision. The skills. They are all present. The major difference is between the grass and ice and using sticks versus using feet.

Skate to stick puck control on the ice is akin to skilled dribbling in futbol.

For speed - did you see the Brazil vs. USA game? No? Here are some highlghts. Just check out the burst of speed from the Brazilians. It is similar to acceleration in ice hockey transitions.

The ball-handling skills - good footwork with ball or puck control go hand-in-hand. When they are synchronized, it is very difficult to steal the ball or puck away.

Balance - futbol players need a lot of balance as do ice hockey players. Having played both sports (ice hockey at a higher level), muscles actions, namely the sartorius, gluteal muscles (especially the gluteus medius), gracilis, hip adductors, and hip abductors get in a lot of play in both sports.

With heart,
Derek

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

Energized Breakfast Bowl



Breakfast Bread Bowl // Tasty
Posted by BuzzFeed Food on Thursday, August 13, 2015

Summer is still alive and kicking as it always is until the fall season arrives. The major difference is that so many new things occur during this special 'New Year's' in September that people can feel overwhelmed. Children, teenagers, and adults return to school for the first half of the school season. The eating season is about kick off with the advent of apple picking. Social clubs begin. High school and travel sports teams have tournaments and games every weekend. Football. Oh my....football explodes on to the scene at the youth, high school, college, and professional levels.

So, with everything occurring, why would you need to get energized?

Because everything is draining!

Really, it's not that difficult to understand. September is the beginning of the season where everyone says they are busy. Well, control your busyness now (hopefully, you began sooner). What you can control now by adopting more energy how ever you get more energy (i.e., via food, exercise, rest, and prayer/meditation), you can control later. Get a handle.

Enjoy the BuzzFeed video because that breakfast bread bowl looks good and is packed with a lot of energy!

With heart,
Derek

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

Wednesday, September 16, 2015

Wellcoin App

How many of you complain about the Whole Foods' prices? I mean, they are steep. But, there are tricks (see: Salad Bar Trickery and  to shopping there conveniently. Even the employees talk about the prices.)

How many of you like to post pictures all over the place?

How many of you like to do healthy activities or even just walk anywhere?

Well, I don't normally advocate for apps. But, when I do I choose Wellcoin. With everyone posting everything about their life on Facebook for everyone to see and comment on - even the more detailed life intricacies that we really do not need to entertain us - why not get rewarded for posting photos?

Wellcoin does just that.

Go to wellcoin.com. If you do not like it, then you do not have to sign up. I signed up on my computer/laptop and not on my phone. It's free, but be aware if your phone does not have enough space. If you like what you see, before you join let me know. I would like to invite you by sending you an email through Wellcoin (I get 2 coins for that.)

Here's an example: You get a screen name. You put in your necessary info (you need to in order to get certain gift cards mailed to you). You post photos of objects or scenery like bottled water, which follows under the 'healthy beverage' category (5 coins). You can post photos of seeing a health professional (180 coins), eating a healthy breakfast, lunch, or dinner (20 coins each). You can verify other individual photos (2 coins per verification). You can refer friends (2 coins). If they join, you receive 100 more coins.

Why it's a great: Just think - you can help yourself while helping people help other people. The amount of coins you accumulate corresponds to a certain gift card. I just received my first Whole Foods gift card. For free!!!

There are plenty of other participating businesses per your location. C'mon, everyone! You receive rewards for posting photos!! 

With heart,
Derek

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

NRPA Conference 2015 (Las Vegas, NV)

What a great opportunity to present material on parks and playgrounds at this 50th annual conference.

First, Las Vegas looks like a satellite campus for Disney World.



What's on the speaking tap? Parks and Playgrounds: A Grading System for Play and Fitness. So, Thursday morning will provide the opportunity to share work I did as a graduate student at Bridgewater State University (MA). And...it's special to you, the TEEM audience. Why? Because the work included more than simply exercising at a park or playground. It delivers the need for access, opportunity, development, privilege, knowledge, and more.


Fitness with parks and recreation are like cousins that can act in synchrony!





With heart,
Derek

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

Thursday, September 10, 2015

Fitness & Athleticism: City Planning

The title can be arranged so that city planning supports fitness and athleticism. Or, fitness and athleticism can piggyback off city planning and design.

Gyms can be expensive. True. One thing about TEEM Performance Training is that it specializes in expert advice on creating an effective outdoor training regimen:

Disclaimer: It is important to practice safety in regards to this post. Safety is key in fitness and athletics. Safety is especially vital when referring to fitness and athleticism in the streets!


Pine Street - Cambridge, MA

This look down Pine Street in Cambridge, MA is about 0.2 miles long from its south cross road in School Street to its north cross road (all the way down the picture) in Harvard Street. There are two intersections in the 0.2 mile stretch at Eaton Street and one at Washington Street - both streets are one-ways. Here you go:

Partner Training
You can have three to four people. One of the best ways to engage individuals in a workout is to be in a group. Have one person begin at School and Pine with lookouts for cars at Eaton, Washington, and finally at Harvard. Communicate and let the runner know when a car is coming.

Sprint Training
0.2 miles (321m) is just shy of one lap around a track. To have the opportunity to sprint a long straightaway is a wonderful opportunity because it is rare in sports and rare in fitness. With this type of urban sprint training, you will need the partner training described above in order to look out for cars. Sprint at your own risk!

Interval Training
Walk-jog-walk-jog...sprint-jog-sprint-jog...walk-sprint-walk-sprint. Whatever your goal or ability is you can do interval training without the time indicator. Interval training is can be completed with distance, time, sound, and light or sight. The cross streets serve as interval indicators...you have 321m to do intervals for as many sets as you prefer.

Acceleration and Reaction Training
One of the best sprint workouts are fly-in sprints. You start at a start line and jog or lightly run a certain distance, then you open up in to your sprint once you have reached the acceleration zone you have picked out. In this case, the acceleration zones are located at Eaton and Washington Streets - yes, the cross streets. You do not have to use the cross streets only. You can use houses, yards, cars, street signs, potholes (yikes!), and more as landmarks for acceleration zones. In reaction training, you can have your workout buddies tell you when to slow down and go once you approach their standing area - remember that they are car lookouts as well!

Again, use caution! A lot of neighborhood side streets in various cities and suburbs have enough free time between traveling cars that a couple of sets can be completed!

This post did not tell you to run down the street without caution. It told you that it is possible to get in a great workout with caution.

Also see: The Exercise Loop

With heart,
Derek

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

School Is In! So, That Means...

More school districts need chefs like Chef Vin. I had the chance to meet Chef Vin last year while doing a one day event at Cambridge Rindge and Latin School. Seriously, to take the same types of frozen and not so healthy foods that many students ate for lunch 20 years ago warrants change. Just quickly read for yourself below:





My education soap box: Education, especially for young children and teenagers, should not be a skill set that suffers. Education systems and districts should not have to suffer by any means.

With heart,
Derek

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

Monday, August 31, 2015

Dreaded Traffic. Healthy Traffic.

Washington, DC, my beloved birth town, sits #1 in having the worst traffic in the United States.

Not surprised.

Commuting to high school was a pain in the butt. It was worth it, but I dreaded the commute. To this day, I cannot stand commuting. However, my current commute, in living not only out of the area but out of the region, is fortunately a bike commute. I will not forget the toils of commuting back and forth to school, to ice hockey practices, to work, and even to ice hockey practices as a coach once I graduated college. The commute in Washington, DC is horrendous. It is so horrendous that I would take a cold New England winter over a very long commute.

Yes, all 110 inches of snow.

I do not want to commute in 60 minutes of traffic during any point of the commuting day. What's your opinion?



What can long commuters do to combat the conundrum of commuting? You have heard of getting in exercise during the day. Yea, but there is still the commute. You have heard of adjusting your seat, buying those seat beads that kind of massage your back as you sit and listen to the morning or evening radio show or to your iPod. You have even heard of the suggestions to leave work early in the evening or detouring in the morning. Yea, but the commute is still there; and the detours are backed up too! Well, may be it is time to consider some cost-saving extremes such as walking, bicycling, and water taxi.

Perhaps?

May be it is time to stretch your non-driving boundary. Ask yourself how far would you live away from your job that would prevent you from bicycling in? Is it 10 miles out? 15 miles? 5 miles out? Remember: you have to double your distance for the return trip home. Does it cost more for you to bike 10 miles, then it does to drive 10 miles? Is it safe enough to bike to work?

It is time for local governments to tackle commuting obstacles. It is time for multiple bicycling and walking trails that reach, if possible, ten to 20 miles outside of the metropolis. Picture the city as a clock. Have trails at 12 o'clock, 3 o'clock, 6, and 9 from the center of the city, for example. If an area cannot stretch its trails to 10 miles, then have little trails connecting to the next safest routes. Health is promoted. Fitness is promoted. Paying more attention to a cities' resources is promoted. Usage of these resources is promoted.  

Why certain major U.S. cities do not use waterways as access to public transportation boggles my mind. 

Bicycling or walking to work would cut down on costs, emissions, traffic, frustration, 'case of the Mondays', and more.

With heart,
Derek

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

University of Law Licensure on Exercise Specialists

If you are not in the health and fitness industry or are not up to speed on certain news, then you might not have read about this important law that will go in to effect. DC is the leader on it. Twenty-two other states will follow suit.

As an exercise specialists...my sentiments:

1. OK, Fine. It makes sense to have a law stating what exercise specialists (personally, I am not a fan of calling myself a 'personal trainer'. It is more of a verb than a noun in my opinion. But, that is one of the beauties of the profession). In this manner, exercise specialists will not do what physical therapists do such as manipulations, therapeutic massage, high velocity thrusts.

2. Already in Line. Many exercise specialists already follow what a physical therapists says because many exercise specialists understand the rehabilitation relationship. Many exercises specialists understand the scope of practice due to the policies set forth by strong certification organizations such as the NSCA (National Strength and Conditioning Association), ACSM (American College of Sports Medicine), NASM (National Academy of Sports Medicine), and ACE (American Council on Exercise). All four of these agencies are legit. Plus, many physical therapists have these certifications.

3. Money Loss. I think someone is calling foul because they realized that they are losing money despite receiving more injured clients. Or, may be they are not gaining enough deniro!The article states a strong push from the DC Board of Physical Therapists to regulate this law. Someone or some place must be getting a lot of injured clients who are coming from gyms where the clients suffered the injury. Where I agree, that if this scenario is true, then the gym should be regulated. All of the specialists at that gym should have reputable certifications and four yer degrees in the industry does help - the four-year degree argument makes the fitness industry more professional and respected among other medical professionals. Sure, individuals without four-year degrees (i.e., kinesiology, biology, health sciences, etc.) in the industry have done tremendous jobs at getting clients to healthy goal weights. The four certifications above have made sure that its recipients have qualifying backgrounds. They have done a great job at regulating its professionals.

4. Punishing Everyone? What I did not know is that 40% of personal trainers do not affiliate themselves with a gym. TEEM is not affiliated with a gym. So, in being among the 40%, I can say that TEEM follows the tutelage of the main certification agencies as mentioned above (NSCA and ACE, thus far), academic degrees, and policies of respecting the rehabilitation relationship. In other words, there not a fly-by-night way of doing exercise with TEEM Performance Training. Each individual is recognized as presenting differently. Clients are evaluated under the scope of practice that is warranted. Partnerships with physical therapists and primary care physicians are highly recommended. But, if they are required, then that is perfectly fine!

With heart,
Derek

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


Let It Go (Frozen QB) - RGIII

Football season is upon us!
Football season is upon us!
Football...OK, you get it.

Very quickly. We have two quarterbacks that have experienced devastating knee injuries: Sam Bradford and Robert Griffin III. That's, if I am not mistaken, all of the ACL's that a human has in his body...injured. Two ACL's per athlete. Four. Four anterior cruciate ligaments injured. Four injuries and two knees (counting the same injury for one knee).

Yet, one QB is getting all of the hype and inspiration from a coach and organization that says, "You can be our guy (QB) despite the injuries because we believe in you. Our system believes in you. Our training staff believes in you. The people of our city believe in you." The other QB is getting all of the hype, media attention, distrust from the locker room, clearly apparent dislike on the field from his offensive line because he scrambles more than eggs, and now a front seat to the back-up roll.

There is definite disconnect.

I'm not a football team owner, but I do not need to be one in order to understand this scenario. I will just park myself as a fan and strength and conditioning specialist to say that there still needs to be a concrete connection between the owner, coach, the team's system, and training regimen. For example, in Robert Griffin III's case, if he has trouble learning to be a pocket passer, especially due to his dwindling QBR rating over the past three seasons, then it is imperative to physically train him like a pocket passer while maintaining his strengths as a QB (i.e., speed and arm strength). Hopefully, RGIII understands and grasps the change.

What does a pocket passer need? Agility. Hey, he's in the pocket. So, if the blitz comes from the left, then RGIII needs to move right, backwards, forwards, and repeat some agile sequence of that matter, very well, in order to avoid getting sacked. Does he feel comfortable moving like that? If yes, then proceed to successful practice. If no, then show him how it is done. A pocket passer needs an arm. OK, he has that. But, he also needs an accurate arm. So, if accuracy is not there, then practice it. If it already exists, then create other difficult options to continue developing an already accurate arm. Does RGIII's footwork agree with his throwing accuracy? Have you ever seen an athletic QB with great footwork, throw abysmally? Have you seen the opposite...a not-so-as-athletic QB throw with great accuracy? Sure, they're riddled throughout the NFL and college.

Well, right there, an entire conditioning program can be practiced and individualized for a QB like Robert Griffin III, which may give him more confidence in the pocket. As for now, the scrambling will be on hold.

To the injuries...how does one quarterback with two past ACL injuries potentially work for a completely new team and system, but another one with two ACL injuries is on the brink of release? Disconnect. Definite disconnect in more than one facet.

With heart,
Derek

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

Friday, August 28, 2015

🧬Engage The Cycle

Dear Dads,

Engage the cycle of consistency and fulfill it with opportunity for generations to come!

I am still in my neonate phase of fatherhood. I do not have all of the answers. I love being a father and cherish its privilege! Fatherhood is not easy. It surely is rewarding. Fatherhood...is like a wolf pack, a lion's pride, or like flying with eagles.

The Wolf Pack
Father comes from the Old English word, faeder, meaning "one who exercises parental care over another." Hood comes from the Old English word, -had, meaning "quality, condition, or position. In essence, fatherhood is an overarching term for a man who holds the position of taking care of his child on a regular basis. There are no vacations from fatherhood. None. As long as you and your offspring are living, you are always in the position and fleet of and for fatherhood. Fatherhood possesses reflections in so many fashions. The public eye sees fathers playing with their kids, taking them shopping, reading to them, or even changing a diaper. However, many times news arises that may question the increasing need for fathers in the world. The absence of fatherhood affects and echoes from generation to generation:

A 12-year old child in Omaha, Nebraska is wanted for first degree murder. Where was his father to discipline his son?

A mother in Florida loses three of her kids to violence. Her last child who was murdered (and targeted) saved her life by shielding his mother from the bullets. Where is the father to train his son not to hang with the wrong crowd?

Another athlete hits his girlfriend/fiancee/wife. He loses a scholarship or sponsorship. He is forced to give a public apology. Where is his father to offer the advice on what to do before the heat of an argument spawns in to a fiery bit of physical rage? The act leaves an indelible mark.

A young man, delusional to the envy of racial hatred, walks in to a historical black church during their Bible study, stands up, and shoots nine people. You get one life. Nine lives cut short. Where is his father to put his son in the position of love before this catastrophic event.

A 20-year old man drops out of college because he says, "I can't handle the pressure." He comes back home to hang with his friends who do not possess the grit to further educate themselves. The young man gets in to the wrong mess and ends up locked up. Where is his father to offer that motivational talk? To offer that since of confidence? To offer the shield of promise and correction?

Engage the cycle...

Of speaking to your son or daughter.
Of ending disorder and contagious behavioral disease in the household that your kids will emulate.
Of taking care of yourself through mind, body, and soul. Fathers, you have to set high standards of living that enrich you mentally, physically, and spiritually. Your family will reap the impressive benefits!
Of eliminating the phrase, "I can't," as a determinant to the successful and humble path laid out for you. When your children hear this phrase, they emulate it and stop themselves short of success. You, fathers, are a major part of your child's support system...A. Major. Part.

Engage the cycle...

The Lion's Pride
Fatherhood is leadership. Fatherhood is support. Fatherhood is fun and a refreshment. Fatherhood is a rewarding challenge. It is a vast privilege that is God-given and many choose to flow with it. Others choose to deny it. Like lions, the fatherhood pursuit fits well with motherhood - what a dynamic duo that is molded to cope with reality! Yet, when the father purposefully goes AWOL, the family, and hence, the family pride suffers and is emotionally cracked.

Remember: there is no leave from fatherhood. It's a job without retirement but with the best benefits.

When fatherhood is denied, the family dynamic simmers like a hunter seeking to destroy the head of a clan. Developing a defense against all temptation or danger that thwarts your progress as a father is imperative to keeping a strong fatherhood profile. Durable, flexible, energetic, intelligent, and courageous, fatherhood is the solid rock of the family that works in partnership, delivering strength and much needed boldness.

Fatherhood is a brotherhood. Fathers make mistakes - we are not perfect, but we were made perfect to do the job that we need to fulfill. When one father falls on his duty, other men tend to step up. The pride has support. Grandfathers, uncles, brothers, nephews, friends, and cousins all, to some degree, serve as father-figures when children suffer to the absence of the head of the household. At least, it should be that way.

Engage the cycle...

Fly Like Eagles
Entertain the cycle of consistency, love, leadership, support, and fill it with much opportunity!

...And, headlines may read: high school senior is accepted to all of the Ivy League universities. His father always gave him first rate advice.
...And, headlines may read: a 12-year old boy develops a service business to help the homeless. His father always told him to help others.
...And, headlines may read: Three sisters return home from college to transform their community in to a place of cultural extravagance. Their father inspired them with his gentleness and open-mindedness.
...And, headlines may read: A group of professional athletes donate one-tenth of their salary to their home churches. The act follows in their father's footsteps to give back to their Lord and Savior and church community.
...And, headlines may read: A young man talks to a shooter, offering him advice that his father taught him. Saves the day.
...And, headlines may read: a 20-year old male finishes college in three years, and during the process saves enough money to payoff his family's mortgage, resurrecting advice that his father gave him on how to make honest money.

Engage the cycle!
Engage the cycle!
Engage the cycle!

In the end, be thankful, be humble, be joyful, be gentle, be you.

Sincerely,
Derek

P.S. Do not forget to kiss your wife and children too!

Friday, July 31, 2015

60-Minute Drill

Sometimes, too much time may be spent in the gym or in doing a certain type of workout. Below are just a few types of workouts and their estimated time to completion if you picked exercises that agreed with the tempo.

Power workouts take more time:

Power Workout Parameters
Warm-Up (includes dynamic flexibility) 10 minutes
Exercise/Drills Of 5 sets, 4 repetitions (reps)
Tempo 1-0-0
Rest Intervals 2 minutes (m)
1 rep = 1 second (s)
4 reps = 4 seconds
5 sets = 8 m 4s
                  Exercise/Drill # Time to Completion
1)  8m 4s
2)  8m 4s
3)  8m 4s
4)  8m 4s
5)  8m 4s
Total Exercise/Drill Time 40m 20s
Cool Down (Static Stretching, light run, walk, bike) Approximate Time Leftover = 9m 40s
Grand Duration 60 minutes

Endurance workouts are what they are....endurance. Can your body act again after a short rest window as it should during this protocol?
Endurance Workout Parameters
Warm-Up (includes dynamic flexibility) 10 minutes
Exercise/Drills Of 3 sets, 15 reps
Tempo 1-1-1
Rest Intervals 60 seconds at the most
1 rep =  3 seconds
15 reps = 45s
1 set = 45s
3 sets = 2m 15s
                  Exercise/Drill # Time to Completion
1)  2m 15s
2)  2m 15s
3)  2m 15s
4)  2m 15s
5)  2m 15s
6)  2m 15s
7)  2m 15s
8)  2m 15s
Total Exercise/Drill Time 17m 45s
Cool Down 12m 15s
Leaves space for 20 m of cardio between the exercises and cool down  
Grand Duration 60 minutes


Circuits, generally, save time. But, they can be tough. There is more room to experiment. But, make sure you are not fatiguing a muscle group when you do wish to fatigue it. HIIT (high intensity interval training comes in to play in this case.)
Circuit Workout Parameters
Warm-Up (includes dynamic flexibility) 10 minutes
Exercise/Drills For various durations from 10s to 30s
Tempo Flexible - just complete as many as you can with good form in the indicated amount of time. 
Rest Intervals 10s at most between exercises…30s between exercise sets...60s between circuit sets/numbers
Sets Range from 
                Circuit Number 3 sets per Circuit Type/Sequence Time to Completion
1 ) 30s per exercise Lower Body-Upper Body-Lower Body 4m 30s to 5m 30s
2)  10s per exercise (i.e., 10s run) Short distance-Upper Body-Short Distance 3m 30s to 4m 30s
3)  30 seconds per exercise Upper Body-Upper Body (Floor Core)-Upper Body 4m 30s to 5m 30s
Cool Down 10 minutes Total Exercise/Drill Time 12m 30s to 15m 30s
Grand Duration 32m 30s to 35m 30s

With heart,
Derek

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

Saturday, July 25, 2015

You Can Lead - She Stepped Up

(June 2015)

Kiki Densamo has a goal of being fit just like many other people. So, she is the captain of her team's 10-week pedometer challenge. Pssst, hey...after the first week of competition, her team sat in 2nd place out of 82 teams just steps behind the defending champions from last year. So, what does this mean?

Well, competitiveness and a willingness to make a healthy and active change is in all of us. Sometimes, stepping out of the comfort zone means joining others in the process - it takes a team to complete a team activity. Who knows...may be during this process other people will catch on easily. Likewise, pedometer challenges are a great way to involve a lot of people in a large effort to defeat sitting for too long, especially if your job or position predisposes you to a sedentary lifestyle (commuting counts in that process as well).

On another front, Kiki has positioned herself to be an exercise leader. She has created a separate day during the week in which her teammates as well as other office-mates can talk a walk break around her work environment. Access speaks volumes in this case as does focus. When these two are put in to a formula, the yield is reactive.

With heart,
Derek

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

June 2015

In the first full summer month, may you be informed that there will not be a lot of e-newsletter postings. Several blog posts will go straight to social media, which you can follow at the following:

TEEM Facebook Page
Twitter: @TEEMPTraining and it's hashtags.

June 2015 was an interesting month for TEEM Performance Training:

1. Only one e-newsletter post was distributed.

2. There are so many things on the table right now with TEEM.

3. A dear client passed away (more details here).

4. Another pre-client on the rise is the captain of her work pedometer challenge team, which sat in 2nd place out of 82 teams (more details here).

With heart,
Derek

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


Passing of a TEEM Client

A Dear Client:

John Baehrend (featured in a previous post a few years ago) was a great person to train. I met John circa 2009 when we used to live in the same building in Cambridge. John spotted a flyer I had posted in the building, inviting residents to come to a free lecture/workshop on "Fall in to Fitness". John was the only attendee. But, his presence transformed in to a 5-year training relationship. Even when John and his wife, Sandy, moved out of the building and across the river, we still had our morning exercise session.

Five years...it is the longest period of time that I have trained someone in my career without a break in training. To this day, I try not to take for granted the number of people that show up to a workshop or other activity because a strong relationship can be developed through one person.

John was not only a client; he was a friend. He and Sandy got the chance to know my family (Chandace and Derek Jr). In our many conversations, I had the pleasure of learning about his lovely family as well as his strong faith. John, in his 80's, passed away in late June (it was a difficult day to feel like training). But, he never stopped exercising until he simply...could not. We tried many exercises from squats to push-ups to functional get-ups off the ground. We worked on his weaknesses, strengths, and even added in some fun in the functional training with backwards walking.

I will not take for granted the time that I spent training John. He welcomed me in to his home for five years. We laughed, shared stories, asked about each other's family. It is always a pleasure to have the opportunity to train someone like John Baehrend. May God bless his soul!

With heart,
Derek

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

Saturday, June 27, 2015

Swag 1

There is not a lot to look up on swag unless you see some YouTube videos, people watch, and watch athletes do their thing at practices and games. "Swag" does seem like it helps to produce a competitive athlete. An athlete that will deliver his or her best race, game, or match.

Michael Jordan, Kobe Bryant, every track and field athlete (it seems), Lionel Messi, Patrick Kane, Richard Sherman, and many more athletes have plenty of swag. Guess what? They deliver quite the presence on the field, court, and ice.

So, would you rather have the swag of a sprinter just before he or she runs a 100m dash or that of a dominant defensive back in football?

With heart,
Derek

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

The Cookout - Feast Artist II

See the post from 2013. Now, what's the difference?

Would you eat something that you do not like, but you knew it was good for you if you knew that it would benefit your physical or even mental performance?

Why is this question being asked during the beginning of cookout season? I don't know. The summer is not typically a part of the eating season, which runs from October to February. The spring/summer time is the human performance time - looking good during activity. But, we all know that to look good during activity we need...good tasting food. Period!...Potato salad and burgers. Yuuummmm!!!

A high performance food that gets the harsh look in this case is an avocado. They're great and easy to eat and prepare. Avocados are great and healthy substitutes for something like mayonnaise. Slap it on a burger or in a salad. Bam!

But, do not mind what was previously said above. What about the possible top 7 activities at a cookout:

Child's Play (Adults may like these games as well.)
  1. Hop-scotch
  2. Tee-ball
  3. Take'em to the playground
  4. Take'em to a field
  5. Sack racing
  6. Red light-Green light (throw in a yield too)
  7. Four Square

Adults and Family
  1. Horseshoes
  2. Volleyball
  3. Spikeball (added 7/7/2016)
  4. Soccer
  5. Ultimate Frisbee and Kan Jam
  6. Tether ball
  7. Basketball
  8. Lacrosse

Honorable Mention
Line Dancing
Square Dancing
Soul Train Line
Tug-Of-War
Water Balloon Toss
Wiffleball
Creative Indoor AC-Included Activities (2CIAs)

With heart,
Derek

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








Tuesday, June 16, 2015

Exposure To: Exposure vs. Finances (Part 2)





When you really want it, you really get it. When you really get it, your want understands your need.

First Chinese NHL player drafted

I recently asked this question on Facebook and to other people away from the social media giant:

Agree or disagree: Many minorities, and other individuals, do not play sports like ice hockey, lacrosse, and other more expensive sports mainly due to exposure or more so due to finances?

My personal answer: exposure

(Part 1)

What others have said to some varying degree:
"It's geographical and cultural." That equals exposure.
"It's too cold". That also equals exposure.
"Some leagues and coaches have proposed giving free equipment to those who can't afford it." Oooh, exposure with a remedy to finances.
"In poorer parts of the world, what is the most popular sport....soccer...and all you need is a ball (if that) and twigs." Exposure.
"For a sport like ice hockey, there are not enough rinks in certain locations." That would indeed be exposure.

OK, before we go on. Finances do play a key role. But, with support, the main issue is lack of exposure. Money does talk, and the rest walks. Yet, a little experience, exposure, and knowledge talks louder.

First, I have to say that in terms of a sport like ice hockey there is at least one ice rink in every state. If someone really wants to play the sport, they have to get to the rink (access/exposure). For a sport like lacrosse, which was originally played by American Indians (no finances needed), there are plenty of fields on which to play. The equipment costs a lot, but may be there could be hand-me-downs. Lastly, for a sport like fencing, I am an advocate that you need to find someone who can teach you the sport (exposure). Individuals who play certain sports are pretty generous when it comes to sharing old equipment.

Keep this argument short with potential longevity....exposure wins. But, you can agree or disagree.

With heart,
Derek

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

Thursday, June 11, 2015

It's Baseball: Appreciate It Better?

#Baseball #Fenway #topps #MLB #cards
I was a big baseball fan back in the late 80's and early 90's. Once the steroid scandals hit, I lost major interest. The home run record battles of the late 90's brought back some of that baseball flare! Then, it disappeared again.

But, I look at baseball in a different way. Or, at least, I am trying to look at it that way. I do appreciate the strength and conditioning that is needed even if many players do not engage in it. Baseball players have to have the power to hit, jump off the ground, or jump into or over a wall. They need the stamina to run bases, the speed to steal bases, and the hand-eye coordination to hit various pitches.

That's not so bad to observe this action, right?

So, the pace of the game is, indeed, slow. But, may be there is something else to the game. The most action happens between the pitchers mound and the catcher even in a perfect game or in a no-hitter. The other action incentive occurs at first base. Looking at these areas, it is evident that speed, power, agility, flexibility, reaction, and coordination hold high standards of occurrence and repetition.

Without a doubt, the most exciting baseball aspects occur in the outfield, at 3rd base, and at shortstop. Agility, speed, flexibility, and guts dominate these areas of the game. Although they are not seen in every inning, perhaps waiting for these actions to occur is the most grueling to fans who are trying to get back in the game and to fans who are done with baseball.

Yea, this venture is going to be difficult. as a fan, most of the time is spent watching a player in position to take a dump. When the ball comes their way, the players get out of the dump stance.

Who's game for speed pitching?

With heart,
Derek

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

Exposure To...

Exposure is very important, interesting, should be introduced at a young age, and can have positive implications on the future of individuals both young and older. Below are four categories that describe the positive impacts of exposure or the need for exposure.

Sports, for after a recent conversation with three boys ages 13 and younger, I am definitely convinced that exposure to certain sports will help them to like the sport, watch the sport, and know how much the sport is played around them. I asked the boys who they thought would win the 2015 NBA championship. They all replied almost in unison, "[Golden State] Warriors!"

OK.

Then, I asked who they thought would win the Stanley Cup. Pause....what's that?... Trailblazers (no, kid, wrong sport). Then, I prompted them in saying it's between the Chicago Blackhawks and the Tampa Bay Lightning. "Oh" was there response..."I don't follow hockey." My heart hurt a little bit. So, I asked them do any of their friend play hockey. Two of them said that they had one friend who plays. People, we live in an ice hockey state (MA) that has a rink almost every 5 miles. For every person that I meet up here who has never been to an ice hockey (yes, even the free ones and the inexpensive ones), I automatically think: you have never been exposed to it. Personally, it is almost like living close to the beach without ever visiting it. Do you think the person who has never been exposed to the beach likes the beach? So then, do you think the kid who has never been exposed to a sport likes the sport? Sometimes, kids just need someone to introduce them to the great strategies and lessons in a sport.

The overwhelming description of ice hockey during this conversation was that it reminded the boys of rugby on ice. Rugby...next to lacrosse it is one of the fastest growing sports.

Nutrition receives the good rep of "sure, I will try that" and the bad rep of "that sounds nasty" or "it's so nasty that it needs loads of extra stuff." Personally, I am convinced that everyone knows what they should eat. Sometimes or many times, the choice is not to eat in a more convincingly and wholesome manner. Exposing yourself to good foods that are non-allergenic boosts your health. Eliminating food habits such as using extra salt (you know this already, right?) and mixing the tastes of other foods boosts your health. Abstaining from meal rituals for a bit will not kill you (i.e., coffee-less mornings when you know you drink too much coffee or when it drives you up with a ripple effect downfall as the afternoon approaches.)

Fitness seldom gets vary reps of positive and negative feedback. But, for something that is so incredibly life-changing and beneficial, everyone should be exposed to fitness. Why? Because there are all kinds of ways to get in adequate fitness. Yet, fears about these ways develop, which is why it is important to adopt a functional and sound exercise regimen that fits your body and lifestyle!

Outdoors or the outdoors has so many benefits hidden to the naked eye. You really have to squint to see the gyms outside. The outdoors receives is largest criticism in the cold weather months and in extreme heat although there are ways to endure these weather extremes. Exposure to the outdoors makes you more aware of your surroundings. Honestly, just get out more often.

With heart,
Derek

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

Sunday, May 24, 2015

Lori's Corner: Buffalo Cauliflower Bites with Zesty Cilantro Dip

As formerly seen on the website at www.teempt.com/Loris_Corner:
Whether you watch for the commercials, the half time show or the game itself, over 100 million Americans will tune in on Sunday, February 1st to see the New England Patriots battle the Green Bay Packeeeeerr, I mean Seattle Seahawks (sorry cheese-heads). But, what would a Super Bowl be without some super-sized snacks? Did you know that the average person consumes an upwards of 1,200 calories on snacks alone during the Super Bowl? According to the USDA, Super Bowl Sunday is the second highest day of food consumption in the U.S. after Thanksgiving. I'm not going to ask you to give up your Super Bowl party snack staples, but I do have some tasty alternatives that will please your chip-loving, cheese-dipping, gotta eat buffalo wings friends!

Snack Staple
Tasty Alternative
Lays Potato ChipsKettle Chips with Sea Salt
Doritos/TostitosLate July Multigrain Chips (lime and summer time blues are my favorite!)
Nacho Cheese DipField Day’s Organic Salsa or fresh guacamole (#superfood!)
Microwaveable popcorn
Angie’s Boom Chicka Pop
Buffalo Wings with blue cheese
dressing
Buffalo Cauliflower Bites with Zesty Cilantro Ranch Dip (see recipe below!)

Preheat oven to 450*

1 head of cauliflower½ cup almond milk½ cup water¾ cup whole wheat pastry flour2 teaspoon garlic powder2 teaspoon onion powder1 teaspoon cumin1 teaspoon of paprika¼ teaspoon sea salt¼ teaspoon ground pepper

Wing Sauce1 tablespoon butter1 cup frank's red hot sauce
1. Line a baking sheet with parchment paper. 2. Wash and cut cauliflower head into small bite sized pieces. 3. Mix all ingredients (except for the butter and hot sauce) into a mixing bowl. The batter should be thin enough that it runs off of the fork and the cauliflower florets. 4. Dip each floret into the mixture and coat evenly. Shake or tap off the excess on the side of the bowl.5. Lay florets in an even layer on the parchment lined baking sheet.6. Bake for 25 minutes or until golden brown
 *While the cauliflower is baking prepare the ranch dip and wing sauce.
In a small saucepan on low heat melt butter and mix in hot sauce, bringing to a low simmer before removing from the heat. 
 7. Remove the cauliflower from the oven and put all of the baked florets into a mixing bowl with the wing sauce and toss to coat evenly. 
8. Spread the wing sauce covered florets out onto the same baking sheet and bake in the oven for another 25 minutes.
Zesty Cilantro Ranch Dip6 ounces plain greek yogurt2 tablespoons apple cider vinegar¼ cup fresh cilantro1 garlic clove½ cup almond milk ¼ teaspoon dillsalt and pepper to taste
In a food processor, combine all ingredients and blend to desired consistency.

Saturday, May 23, 2015

Guest Writer: Tolulope Ogunsola on "Exercise-Work Balance"

Below, hopefully you can identify with how to juggle your busy life with exercise. 

With heart, 
Derek

Plan it out ahead of time
I usually try to schedule my workouts ahead of time and treat it as a meeting.  This way I know that I have set time to work out and helps maintain a schedule because I treat it as any other important meeting or appointment.

Mix it up
It is important to switch things around a bit.  Some people get discouraged from maintaining their work out routine because they may get bored and it’s monotonous.  I am a big advocate of trying new workouts; with all the new routines and work outs there is plenty to choose from.  I have tried aerial yoga, PiYo, Orange theory, and countless of other different workouts.

It takes team work to make the dream work
I find that either working out with someone or a group is the best way because it keeps you accountable.  Even if you do certain exercises by yourself there are fun ways to “exercise” with others.  Some friends and I will often do a monthly challenge “together.”  We may not be in the same room but we follow the schedule of these challenges and hold each other responsible for completing them.  It is a good way of encouraging each other.


www.teempt.com          TEEM Performance Training