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Friday, December 31, 2021

Educating Yourself

Education for oneself or educating yourself has many levels. You know what intrigued me to write about this topic? Seeing an Instagram post about how California has built one college and 23 correctional institutions since 1980.

Crazy, right?

Apparently, Kim Kardashian posted about this project on IG. But, I had to check the numbers; so I went to good ole Wikipedia to validate the college numbers. I found out that a few for-profit colleges have been built or founded in California since 1980 - some have shutdown, are non-profit institutions of higher learning, or do not have undergrad but include options to receive masters and doctoral degrees.

On the correctional side...

My goodness!...23 institutions. The message that was portrayed in seeing this image on social media, though the numbers were off, pinpointed the urgency to build prisons instead of universities. What are we doing? Why more bars over learning more bars (words, solving problems, etc)? 

You know, this summer I visited the Bay Area for the first time. Beautiful San Fran and Oakland. Yet, two structures stuck out: Alcatraz in the middle of evening fog in the San Francisco Bay and Pelican Bay, a monstrous structure that juts out off the shore and sits directly across from plush real estate just outside of San Fran. Of course, there are solid institutions of higher learning nearby such as, California Berkeley, University of San Francisco, and more. However, a sense of educational loss surfaced with the IG post and in seeing Pelican Bay. 

Is the educational system rigged? Is it unfair? What about learning on your own

School may not stand strong for everyone, but it stands firmly rooted in success for thousands upon thousands of graduates every year. We cannot entirely rely on projects, tests, and homework to get us through life. We have to continue our pursuit of education on our own. 

And, it is a pursuit. A process. 

Whether an individual has a tough background or not, he or she can learn good and sustainable lessons that will prompt success, right? Environment, experiences, the ability to overcome harsh experiences, having interests, focus, and more can affect how one is educated. But, why is the disconnect far and wide between institutions of higher learning and correctional institutions? Could it be found in some of the answers in the next section? As a society, we spend a lot on education but some areas still suffer. So, the pursuit has some weak spots, unfortunately. 

Words of Teachers

Below are answers to a question I posed. The question: in your opinion, what does it mean to educate yourself? Read the answers below and answer the question yourself. 

Take the time and effort to learn what is being told to you.

Take classes and practice your trade.

To keep learning about something important to me or someone else.

Apply multiple investigative techniques to progress toward deeper understanding of multiple sides of an idea.

So...

Simple question and difficult answer: where do we go from here?

Derek- @teemptraining derekteempt@gmail.com 


Thursday, December 30, 2021

Mindset: Nutrition Family

Topic by Camila Buendia 

"When you're out with family, eating right is difficult," says Camila Buendia, 22, of Falls Church, VA.  "You have to really work hard in order to eat the things that you know are good for you when your family may want something else." 

What was your most difficult time eating out in 2021? When we went out for Tex-Mex I could not control myself. Bakeries, oh my gosh, bakeries are just my weakness!

Sound familiar to anyone? Well, you may not fancy to Tex-Mex and bakeries; but you understand the food plight, right? It's like a continuous battle royale of food. Your eyes enlarge. Your stomach licks its chops. Sweat, hidden sweat, drips down your mind as you decide to endulge in a magnificent feast.

Oh, what a feeling. You'll be dancing 💃 on the ceiling!

At the end of every year, the food battle often arises. People make goals for the following year...pick yours:

• I will not eat as many sweets.
• I'm going to try this diet. It worked for my friend/family.
• No more junk food for me.
• I will eat out less.
• Co-workers always bring snacks into the lunch room or kitchenette.
• I am always rushing and make bad choices. Next year will be different.

Sound familiar to anyone?

Check this out...Sometimes you can battle the tough dilemma and make an impact on the life of someone else:

In 2021, how did you help someone else with their nutrition battle? Well, I helped a friend of mine join the gym and set up her gym membership.

Good job, Camila! Non-judgmental. Proactive in a health pursuit. A friend's friend. Notice that she did not mention a food change. Camila helps someone else make a change by adding another asset to her friend's lifestyle.

Forward Motion
You do not have to set unrealistic resolutions for 2022, but you can set a short goal per day. You don't have to struggle alone, but you can grab a friend or family member and work towards 2022 goals. You don't have to go to the gym if you think you will waste money 💵. Take smaller steps away from the gym before dropping the wallet. You don't have to do anything that will make 2022 an inherent nuisance for you from the start. I could be self-talking in some aspects...OK, I am. But, you're receiving a coaching moment now.

Sound familiar to anyone?

Thanks, Camila.

Derek
@teemptraining 
derekteempt@gmail.com 

Wednesday, December 29, 2021

Women's Sports: C'mon Now, Folks!

(As first started in April 2015)...

Watch It For Yourself
Why don't women's collegiate and professoinal team sports get as much attention as men's sports? You will be so inclined to say money as an answer, which affects everything from media presence to marketing and advertising.

But, the same sport is played whether for the men or women.

Alright. Same sport. Different money 💰. Sometimes, different times of year. Different marketing. But, the same sport is at stake, which means people are not as big of fans of the sport as they say. You're a big basketball 🏀 fan but not overall. You like soccer ⚽️ but not all of soccer. So, it's not the actual sport in the way. People must not like the way a sport is played. Why not? That's the beauty of sports - men play a little more over the top in some cases; women tend to have the fundamentals down packed. What's wrong with that scenario? Same sport. Two different modes. Best of both worlds, right?

The Individual in You
Is it a team sport issue? I hope not, but I bet you know more about women's tennis 🎾, women's gymnastics 🤸‍♀️, women's track & field 🏃‍♀️ versus women's soccer...perhaps. The issue should not arise at all. Not at all! So, can we drop the money argument? That undermines an entire sport and draws away fans when the goal should include drawing more fans. 

Current Situation 
Women's U18 World Championship in ice hockey 🏒  have been cancelled again with Covid as the reason. For those unfamiliar with this news, the men get to play. I'd like to see both if them because it's about the sport, but, of course, money comes into play, most likely. Money is not bad - it gets things done. However, the way individuals use money to control everything creates division and clear cracks in fanfare.

Enough of the shenanigans! There are daughters, sisters, granddaughters, and cousins that we want to see play!

Derek
@teemptraining 
derekteempt@gmail.com 

Tuesday, December 28, 2021

Russian Rotations

They deserve a video, which you can receive. Some people will call them "twists", but let's call them for what they really are...rotations. As you look left to right, your transverse abdominis, rectus abdominis, erector spinae, obliques, scapulae, and latissimus dorsi act as a solid rotational mechanism. You deserve to gain your best from this exercise.

Your Best
STOP by all means...STOP, what I will now call, soft dabbing the floor with each rotation. What does that look like? As you rotate, you use your fingers to touch the floor and to count as reps. What does it sound like? Oh, I can do 100 Russian twists or I can do Russian twists forever. 

What should you do? If your hands are in front of you, you need to bring them across a 180° arc somewhere between 35° to 60° from your torso. If your arms are crossed over your chest, do your best to follow the 180° arc and lead with your opposite shoulder. That is, as you rotate left, your right shoulder should almost be able to face everything to your left. Repeat with the other side.

No Ground Dabs
You're not doing Russian rots. You are, in fact, simply twisting. You're not working the muscles listed above to their best potential for the sake of this exercise. Stop ground dabbing. Rotate, rotate, rotate!!! Do you need a focal point? Clasp your fists together, hold your arms straight, and rotate. Look at your fists through the entire 180° arc. 

Feet Position
Optional. Your feet...up or down, one knee bent and one leg straight...are optional. Once you avoid ground dabbing, you will find that having your feet on the ground works well with this exercise. In fact, before elevating your feet, once you have done it with the appropriate form, progress to holding a weight with your feet down. 

Others
The Russian rotation exercise is fun. You can go 1/2 way, catch and throw a small ball between hands, clap at each end of the arc, clap throughout the entire arc, add a ball bounce...it's versatile!

Let me know how your new form works out. It was refreshing to hear a member who took one of my group fitness classes that she learned the Russian rotation form fix from me, and it works!

Derek
@teemptraining 
derekteempt@gmail.com 


Foot Speed in the Kitchen

Knife! Knife! Knife! 
Most people may not think that chefs need agility in a kitchen....tell that to a busy big city restaurant chef. Balance, agility, flexibility, and body awareness all count in the kitchen!

The culinary world is underrated with reference to movement. They perform a lot of standing while maneuvering their hands and fingers. Shoulders rise and lower with some squatting, pivoting, pausing, reaction, and quick feet. Three exercises arrive in mind:

1) Straight Arm Plank w/ Taps 💪 
2) DB Cleans (from waist height) ❤ 
3) MB Hold w/ Footwork (footwork can be any step or coordination of steps)🦵 

Could you do more to help yourself out in the kitchen? Of course! You can do a completely different workout; however, these three can work just fine, especially with your busy schedules.

Chef's Kiss 🎩 🔪 
Combating busy schedules. You can have the busiest restaurant in the city and still conquer this workout over 1 to 3 sets. You known what? Set your reps for seconds. Pick your desired amount of time to do each exercise with 30 seconds as a minimum. Get through them. Tackle it!

Derek
@teemptraining 
derekteempt@gmail.com 

Monday, December 27, 2021

Energize

(From September 30, 2015)...

One of the letters in TEEM stands for "energize". Energy is all around you. You live it, breathe it, see it, hear it, bike it, run it, walk it, talk it, eat it, drink it, sleep it....everything it.

The best thing about energy is that is can be used, stored, and re-used.

The worst thing about energy is that it can be wasted.

When you energize yourself, you are motivating yourself. You are telling yourself that you can do it. You are helping someone else feed off you. You are creating something new because you have never experienced this exact moment in which you are older, wiser, and more energized.

Roll with it!

With heart,
Derek

Derek Arledge, MS, CSCS 
@teemptraining 
derekteempt@gmail.com 

Just 5

(Revived the Just 5 draft from November 2013 with a December 2021 edit)

1) Jumping Jacks - 20 repetitions

2) Split Stance Squats - Hands behind head - 10 repetitions each side.

3) Lateral Push-up Walk (Do not have enough space then try: Assume the same start position. Laterally push-up walk to the right 1x. Do a push-up. Laterally push-up walk to the left. Do a push-up. Repeat for 30 seconds/Just short of fatigue/8x each side.)

Perform all five exercises for 3 sets to 5 sets without resting. Manipulate the rest period, in this case. Your sets and reps are set. Now, breathe through the set transitions. With rest periods 7nder your complete control and actions, the clock becomes your competition.consecutively with zero to 5 seconds rest in between.

4) Front Plank (advanced = raise one leg and alternate) - hold position for 30 seconds

5) Side Plank (advanced = T-Plank) - hold position for 20 seconds

Derek
@teemptraining 
derekteempt@gmail.com 

Sunday, December 26, 2021

This Easy Saying

(Originally started 2015)...

"If it's easy, then you can do it right away without much thought and effort."

So, what comes easy to you?

What do you say comes easy, but it really is not?

Athletes say, "oh, that is easy," often. Put those athletes to the front of the line or let them demonstrate a drill. You know what? They better not mess up. Oh no. Once an athlete says a drill or move is easy, that drill should be free of mistakes. 

The Easy Way
Repetition makes execution easier as you improve. Running skills, skating skills, jumping skills, and other skills grow easier with repetition. Repeat your movements often and without fear of making mistakes. When you make mistakes, learn from them, learn how to continue fluid movement, how to rebound from a pause in fluid movement. Higher caliber athletes rebound fast. They don't have in-game temper-tantrums, well, they shouldn't - that's another topic: tantrums versus emotion.

Easy Thoughts
An athlete will figure out a way to make an easy learning tool more challenging. Cherish the thought process and skill. Most lower skilled or inexperienced athletes will not enhance an easy lesson or drill. Instead, they will drag their feet, walk through it, and grow bored. I have seen this example occur by observation. Higher skilled and experienced athletes will continue to operate full throttle, full speed because they see the potential to improve. They think "zero mistakes allowed." They...are focused no matter the environment.

Going Forward
What do you repeat that is easy or difficult? Do you work on your lesser skills? Are you timid with improvement or do you pick up yourself and keep grinding?

Derek
@teemptraining 
derekteempt@gmail.com 

Again, It's a Marriage (Exercise & Nutrition). OK?

(Original start 04.11.16 - began as a Dr. Oz bit on nutr. Major edits 12.26.21)

Marriage 
Marriage is work, fun, and a commitment wrapped up in one. Many couples make it past the one-year phase without tearing at each other. Some other couples, well, how did you all get past the wedding planning phase? Whenever I see couples that break up as quick as you can say, "stop", I ask myself what in the world was the dating period like? Did the couple fight during courtship? Did they think the entire road was supposed to be roses 🌹, then once a challenge or true disagreement occurred the couple couldn't handle the pressure and conked out?

You guys have to stick through marriages; talking about the safe ones that are not abusive. Celebrity marriages...don't rely on those for bliss. They always last a short time or claim some excuse such as, "our schedules were busy." Right...busy schedules. 

Nutrition
Nutrition has the same effect on exercise like marriage has in everyday life. You will have battles, loose relationships, bad relationships, short and long term relationships, and good relationships with nutrition as it also pertains to exercise. At this time of year, nutrition almost takes a backseat as seasonal treats surface like waves breaking on a beach ⛱.  Does that mean you should call off everything solely because treats have infiltrated your exercise goals? Not at all!!!

Your fit body goals have a little extra sprinkle. 

You can handle the sweet temptation of the Christmas eating season. No one is forcing you to bail and adopt a fat-happy eating regimen from here on out. No one is telling you to quit after you have set a goal of taking better care of your body and overall self.

In fact, when you are tempted to deviate and, with action, do deviate you always have the opportunity to show your resilience and continue your new regimen. You can handle the pressure of a change in your eating schedule.

Question
So, what will you do going into 2022? Will it be the same old game and result? How will you seek assistance? Who is in your corner?

Derek○@teemptraining○derekteempt@gmail.com 

⚖Satisfying Weight At Work

Have to see this info first - how did your industry do?

(From April 2016)...

It's not the weather. Cold weather makes you move. Warm weather can make you relax. And, vice versa!

To all of my transportation, IT, healthcare, financial services, sales, retail, and manufacturing folks who struggle with weight gain and either the motivation to workout or the motivation to know what to do....it will be fine. Do not let polls get to you!

For one, if you fall in to any of these job categories, it just means that you need to concentrate on the fact that calories in should be less than calories out. Also, movement in (or still) should be less than movement out.

After this, I am done. If you really want to make a change or just want to see if changes actually occur even though you think you have tried everything, then do something before work that helps you burn calories and eat well (healthy) during the day. Yes, you should incorporate stretching. That's all.

Do you need some safe and move-about-stretches? Go in the stairwell if you have to. Here you go:

Hamstring Mobes (mobilizations) - standing one on leg you will have to balance while stretching one of the tightest muscle groups seen in many individuals.

Glutes (glute moves) - Guys want to have strong flutes to look like athletes. Ladies want to look like Beyonce and J-Lo. Well, they all have flexible glutes.

With heart,
Derek

Derek Arledge, MS, CSCS       
TEEM Performance Training
@teemptraining 






Christmas Workouts

 Four exercises. Sets. Reps. Rest. Tempo. Themes. Check out the Christmas workouts posted on the Instagram page - @teemptraining - that were posted from December 1st to December 15th. They're short enough in terms of number of exercises as to hold your attention with a high results potential.

Number of Exercises. You can play around with these in general. However, some of these posted workouts take on a full body-legs-upper body-floor core order. Agility and cardio have also been included in a few. So, there's some rhythm to the system.

Sets. One to six is built for your availability. Everyone is busy, right? Or, at least the "I don't have enough time" excuse comes in to play. With four exercises and the option to perform only one set, you have the time. In fact, some of the sets include reps and rest periods as seconds; so you can see how much time you will spend on your health & fitness. How about that?

Reps. Nothing too large or too long. Just get the exercise done. For seconds, get in as many numbered reps as possible in the allotted time. What does it do? It gives you a number to beat or tie each set. 

Rest. You should cherish your rest periods in order to optimize results. What does it mean to cherish? Become a better breather in recovery. Slow down breathing after a set. Rev it back up before engaging in the next set. Visualize your next set even as you complete it. 

Tempo. New protocol to many, perhaps. With tempo, you can get better results as you control weight or bodyweight. The lift-hold-lower concept adds more motor recruitment as does the lift-hold-lower-hold business. Do you want 2022 feeling good or what?

Themes. Everything in standing, on the ground, sitting, hybrid, or with a buddy puts in excitement to the workouts. 

You should tell a friend to join. Grab your sibling or cousin. Get your wife or husband. Check out the workouts!

Derek - @teemptraining - derekteempt@gmail.com 

Saturday, December 25, 2021

Group Training >

I enjoy group training over individual training. Yes, it includes group fitness now as well. I have had great clients over the years that I have trained 1-on-1. However, the group dynamic has its perks:

• If one person misses, you do not miss an entire session.
• They tend to spread the word and tell friends to join them.
• The teamwork and camaraderie is alive!
• It is easier on your wallet.

Just four among more. When was the last time you invited a friend to try out a group session either in your gym or online? Don't miss out on an opportunity to improve your body and self as 2022 rolls around. Grab a buddy. The fitness word has changed, and online or video conference training, which goes by the name, virtual training is hot 🔥!

• Invite the household
• Join from any location
• Pssh, turn off your camera if you do not want feedback in front of everyone.

Treat yourself. What's the fear? You get coached up and cared for. Those are two good perks!

Derek - @teemptraining - derekteempt@gmail.com 

Mental Health

 Questions 

Have you ever thought about why many people suffer from poor mental health? Or, given the meaning of the Christmas season, why do individuals still suffer from a feeling of melancholy, especially when so many others can uplift one another? Or, is that the problem...the shift to uplift also suffers in its might?

Can I share a running list to the first question:

• It is embedded in individual mentality due to the past.

•Inability to let go of bad experiences and memories, especially from childhood.

• Trauma. Any kind of trauma.

• Excessive social media does not help. 

• Hearing, witnessing, and uttering the wrong things contribute to poorer mental health, making the propensity to escape an injured mental health condition more difficult.

OK, that is a short list.

Reach Out

So, when was the last time you reached to help a family member, friend, neighbor, or colleague with their mental health? It only takes a phone call, a short letter or note, a text, a direct or private message...something. Break the mold.

Let Go

Let me revisit letting go. When you cannot let go, you struggle with the past and with past trauma. However, you know you cannot change the past. You cannot go back in time to change the past. By the way, this time is perhaps the only time you will hear me say, "can't/cannot", in succession. 

Soft why...but why would you continue to let the past intercept your present and potentially steal joy away from what has not happened...your future? Sports teams and figures lose every season (going undefeated has its difficulties). Do you think they thwart their progress due to a loss they suffered last season or perhaps a franchise loss from 5, 10, 20, 30, or more years ago? NO!!!

You watch your favorite teams and players bounce back from injury and adversity. Why can't you? Who said you need to stay in the dumps? Prove your psyche wrong.

Win your mind back!

Derek - @teemptraining 

Choose Wordly Wise

From July 2016 with Dec 2021 edits...

We really have to be careful about the words and phrases we choose, about the words and phrases we believe in, and about the words and phrases that are so renowned that they are like action verbs in common talk. Yet, they fail to empower and to embody a positive vibe or outcome.

Do you think Capt. Kristen Griest and 1st Lt. Shaye Haver uttered the phrase, "I can't do it"?

Recently, I asked a ten year old kid, "Hey, how's soccer. I saw you doing well at camp." His response, "I suck at soccer." Not that the response that I expected. What is dad saying to instill the confidence? What is being said to redirect or restructure his words. "I suck at soccer" can be substituted for, "I had fun." At that age, "I had fun," speaks volumes. "I suck" is like killing a spud before it becomes a potato. It does not get a chance to grow.

Where does it come from?
Parents, siblings, friends, other family, teachers, coaches, social media, television, characters in books, ads, songs...the "I can't" mentality lives everywhere to our disadvantage. It limits people from the time they are born and through adulthood. 

STOP!

Derek - @teemptraining 

Merry Christmas!

 Merry Christmas to everyone!

It is no secret that the past three Christmases have been different although Christmas in the U.S. changed in 2020 instead of 2019. Personally, Christmas 2021 has been more challenging than 2020. 

Merry Christmas!

Enjoy the season. With purpose, play Christmas carols, see light displays, or go out in the snow if you live in that type of environment.

Merry Christmas!

What does this day and time mean to you and to your family? What type of Christmas memories do you have? 

Merry Christmas!

Derek - @teemptraining 


Friday, December 24, 2021

Conversations: Exercise Time

#Exercise #Spring
(original message draft: 2015)

"I do not have enough time to exercise."
"Why, do you say that?"
"Well, I work, coomute, am tired when I get home, and I don'y want to miss Empire"..."Have you seen it? It..."
"I bet you do have time."
"No, I really do not."
"Yes, you do. Watch or listen."

"There are 168 hours in a week. The minimum...MINIMUM... exercise requirement per week is 150 minutes or 2.5 hours. Let's break down your schedule:
How many hours per week do you work______?
How long is your round trip commute on average per week_____?
How long does it take you to get ready________?
How long does it take you to fix breakfast for yourself or if you have kids______?
If you go to church, how many hours per week do you spend at church, including traveling and ministry meetings, in prayer etc. ______? 
If you belong to other activities, how long do you typiccaly attend them, including travel time _______?
How mnay hours of TV do you watch per week______?
Ho wmany hours of sleep do you get per night ________?

"Add up all of the hours. If you exceed 168 hours, then redo it. However, if you are around 160 hours, then, guess what? You have plenty of time to get in effective exercise per week even if you are occupied for 165 hours. With three hours to spare that is time to reach the minimum number of exercise hours per week."

"What do you think?"

"What can I do in three hours?"

"Good question...you can split your routine and do three 60-minute sessions. You can even do about six 30-minute sessoins....if are you moving and focused, then a lot of activity can be accomplished in 30 minutes.

Derek - @teemptraining 

Bicycling Etiquette

Original post written: 2012

Dear Bicyclists,
Every bicyclists is my cousin. Whenever I bike, walk, or drive and see a bicyclist, I root for my cousin. Bike for the rest of us courteous. Be adventurous. Have fun. Be safe. Watch out for drivers and pedestrians, especially the ones who really do not like us.

Dear Drivers,
Every driver is not my cousin because there is a closer bond amongst bicyclists. However, driving is a privilege. Do not abuse it, fellow drivers. There are some things you do not understand about bicycling, but there is no need to get frustrated and aim to knock off bicyclists. We will learn. Drive safely.

Dear Pedestrians,
You do not always have the right-of-way. So, please walk with your head up and not like it is only your world. You can stop faster than bicyclists and drivers. Remember that when the roads are slick and when walking against the green light when bikes or automobiles are coming down the street. Walk with your head on a swivel.

I was not always a bicyclist until I moved to Boston and Cambridge in 2006. I do not always drive or bike perfectly; however, safety is key as well as good and defensive driving and biking. Some other things seen on the road make me question if individuals received their driver's license falsely or if some bicyclists think they are invincible. Do drivers want to critically injure bicyclists, and do bicyclists want to be king of the road as if no one else is present. We need a clear and legitimate understanding about which drivers and bicyclists can show compassion.

Don't approach a big T-intersection at full speed.

When approaching an intersection when you have the green....pay close attention to cars turning left that are going the opposite way that you are. They [the cars] whip left turns swiftly and sometimes without seeing or caring to see bicyclists coming towards their direction. The first left turning car may turn in a hurry or slowly. Sometimes, the second car in line will blindly and hurriedly turn left as well (called a blind left turn), which is very dangerous. If you are speeding on your bike, then you would careen directly in to the second car. In part, drivers should never execute a quick and blind left turn. For one, the car in front of them may unexpectedly stop, leaving the second car grid-locking the intersection to oncoming traffic. At worst, a car coming across the intersection could potentially slam in to the blocking car. Imagine a bicyclist in the middle of the wreckage. It is best to ride defensively as to avoid a collision at the intersection. Slow up and let the cars turn. Hopefully, they will learn that left turns are the most dangerous turns at busy and narrow intersections. There is no time for unnecessary accidents!

Stop at the stop sign, everyone. Drivers....at T-intersections when a bicyclists is riding south-bound, and another car is moving north bound trying to make a left turn on to the road that you are making a left turn off, guess who is jammed? The bicyclists and the north-bound car. Why does this happen? Because the car coming out in to the intersection did not stop at the stop sign. Guess what non-stopping car at the stop sign....you do not have the right-of-way, so get out of the way for both the car and bicyclists advantage.

Keep your head on a swivel. Cannot say this enough when turning corners or passing through intersections. There are crazy drivers out there.

Harvard Square's intersection where Massachusetts Avenue meets Cambridge Street looks like a potentially notorious spot for a driver who is supposed to continue around the bend (toward the left) because they have the green light. Instead, the driver might think, "Oh, I made a mistake. I meant to travel north bound on Mass Ave." If this incidence occurs, then this driver is not only headed toward innocent bicyclists and pedestrians walking with their right-of-way, but the driver is proceeding with a solid red light. Dangerous. Injurious. Let's pay attention!

Ride the bike lane keeping a close eye on potential door openers

Running a red light/stop sign? Why do it when cars are around?

Cars are turning - get out of the blind-spot and notice their turn signal

Buses are exiting their stop? Don't try to beat them on the outside

Buses/trucks are making wide turns? Don't try to beat them on the inside

Stop halting traffic on major thoroughfares. If you're riding here, then go at car speed and not at 20 mph.

Watch out for your fellow bikers - tell them about hazards, give a waive or head nod

Compliment fellow bikers on their bikes or attire - build camaraderie among the two-wheelers even when you are driving.

Watch out for cars parallel parking as you roll down the bike lane

Cars are not aware of what bikes are doing. Bikes are not aware of what cars are doing. Two cultures that do not completely understand each other.

Pullover (just like a car) when emergency vehicles are coming by.

Watch out for cars that have no idea what they are doing. Those cars that are coming in to traffic from a parallel parking space. Sometimes, they...really do not know what they are doing.

Can you stop at a red light or stop sign? Yes. Will drivers still be annoyed that you are on the road? Yes. But, remember that you will most likely always be at the front of the line at a red traffic signal. The 5th bicycle in line is near the front and can make a short light. The 5th car in line is near the front but will not necessarily make a short light.

Drivers, do not honk at a biker who needs to share part of your lane for only a few feet since the bike lane is being blocked by yes...another driver.

Dear drivers....driving defensively to you looks like...

Dear bikers...biking defensively to you looks like...

Drivers....use your signals. Bicyclists, use your hand signals...(Really, they both can decrease the amount of accidents).

Drivers....what is your rush? You are controlling a car. You will always be faster than a bicyclist because your speedometer goes to 120mph or somewhere around that speed.

Why do we, bicyclists run stop signs? Well, I know. We should not run them. The open environment, weather, the good feeling of riding is very tempting. Drivers really do not understand that.  But, get this...driver's stopping at a stop sign is more important than bicyclists stopping at one. Why? Because we can abort our plan if a pedestrian suddenly walks in front of us. Cars take longer to stop. Drivers have blind spots even when the object or pedestrian approaches from an angle at 10 or 2 o'clock.

When a runs a stop sign? Well, watch out. That driver is in a hurry with a 2-ton machine!

Watch out for rogue drivers. These are drivers that rush left turns as you travel south bound an they travel north bound. This driver may typically honk at you even though you have the right-of-way.

The other rogue driver is the one who travels down a roadway against the direction of the light.

Bicyclists, watch the driver's side mirrors and driver's seat to see if anyone is in the driver's side in order to avoid being doored.

There is no need to move to the right when stopped at a red light to make way for other bikers who wish to run red lights. What are they going to say...move over for those of us who like to run red lights? Well, that does not make to much sense.

Don't forget to say thank you. A gesture that unites both bicyclists and driver.

Keep your head on a swivel. Bicyclists ride with their eyes (not just what is in fornt of you but look at cars going th eopposite directoin...are they stopping abruptly for a reason?), with their ears (hear your surroundings and emergency vehicles, with their bodies, seeing through the mirrors of parked, stalled, or cars stopped at a light (it works when you cannot see over a car for oncoming cars.

All in all, watchout for pedestrians....sometimes, they really don't care because it's their world.

Derek - @teemptraining 





Posture Series

A Brief Word on Posture (as compiled from TEEM's Posture Series on Twitter - original message started in May 2011)

Kicking It Off
The following marks the start of a posture-series. The first topic up for grabs is walking backwards. It is potentially good for someone who has a disc problem in his or her back, strengthens quads, and gives a slight stretch to the hamstrings.

Now, you might be thinking, “Walking backwards?” Why not? We have all done it as some point in our lives. It’s an athletic move that virtually anyone can do when it is safe to perform. Walking backwards hints at coordination, balance, tone, strength, proprioception, and is an aspect of speed. So, swing your arms and do not tense your upper trap muscles; that is, relax your shoulders. Now, you are walking forwards in reverse!

Try this tip: walk backwards for 3 minutes at a slow pace. Then, increase the pace and maintain your new pace for 5 minutes. Return to your 3-minute walking pace and alternate between the two paces for a total of 21 minutes. That’s three sets! Definitely stretch your quadriceps and calf muscles when you are done.

 
Sample Exercise Justice
This posture-series continues by saying that good posture is also attributable to possessing good physical and mental performance. Take a look at the Lakers’ last game 2011 playoff game versus the Mavericks – Lakers were mentally out of it and therefore did not play well. I am picking on the basketball players because they tend to have sagging shoulders, which is addressed in the following muscles groups: lower, middle, and upper trapezius. To attack the lower and middle “traps” firm shoulder “Y-T-I” raises with a dumbbell or tubing are just part of the remedy.

Another type of postural exercise that you can perform with little space is serratus push-ups. This type of push-up is often neglected but should be part of an upper body total workout, especially if you have poor posture. Set it up: get into a push-up position but instead of bending your elbows do not bend them. It is a subtle and shallow movement. But, please do not bend or lock your elbows. Start off with wall serratus push-ups, progress to and incline position (hands on a bench and feet on the floor). Finally, advance to a parallel position on the floor.
Lower trap dips - same position as regular dips, but keep your elbows soft. Avoid performing a full dip because you will work a different muscle group in the pec major, pec minor, deltoids, and triceps. There is, instead, no full range elbow flexion and extension – basically your shoulders meet your ears.
The Work Day
Most individuals have work days that are spent sitting for long periods of times in front of a computer. I think we all know that by now. The kicker for you is to get up possibly every 30 minutes to simply move around. Of course, it is encouraged to get a stability ball to sit on every now and then or even make your desktop upright. That is, elevate your desk so you must stand and type. Standing and walking around encourages blood flow and elongates your flexed vertebrae. As your work day ends, from a fitness point of view, think about and then please do rev up your metabolism and muscles!


The neck – direction’s controller: look up, ear-to-shoulder, “side-to-side”/”just-say-no” are just a few neck stretches to keep that area healthy, strong, and mobile. Do your neck some justice!

All in All
In developing good posture, it is integral to perk up the benefits of postural-strength, postural-cardio, postural-flexibility, and ergonomics.
Postural-strength deals with your ability to maintain a posture thru various movements (i.e., planks, running, sprinting.)

Postural-cardio is your ability to improve your cardiovascular system with sound posture in cardio ( i.e., playing soccer, backpedaling or walking backwards)

Postural-flexibility includes those muscles that need strengthening or stretching to improve your posture: your pecs (major and minor), shoulder girdle, neck, and hamstrings to name a few need stretching. Pay attention to these areas because it equals more movement range and movement efficiency.

Ergonomics, well, set up your work station so you are comfortable and free of any type of strain. Watch yourself if you’re protruding your head forward while looking at your computer screen!

Derek - @teemptraining 


What's in a Name?

Do your know the meaning of your name?

Does your name mean "wise", "glory", "happy"? Have you ever looked it up or has anyone ever told you its meaning?

My first encounter with the meaning of my name happened when I was in grade school: A neighbor gave me a framed posting of its meaning. Since then, I have been interested in the meaning of names. Your name may direct how you attack your health, fitness, and athletic goals. It may reflect how you attack certain situations or how you relate to people.

Ruler of the people... that's the meaning of "Derek". 

What's your name mean?

(Previous draft start from 2016)

Derek - @teemptraining 


Burp, Burp, Burpee

The common fitness exerciser, the burpee, continues to surface with mixed feelings. Do you perform it? Do you not? Is it good for you? Why or why not? Who likes them? Why do them? 

Other fitness experts have weighed in with some saying that:
• They disapprove of burpees because they may cause strain to your wrists.
• There are other ways to practice getting up off the ground, 
• There are alternatives to increase your heart rate, and more opinions. 

Some experts love burpees because they have seen good results - they perform them safely.

Opinions, opinions, opinions, and opinions!

We get it, fitness world. We cannot make people entirely frustrated with our profession; otherwise, they will further increase the gap between individuals who practice a sound body and those who not participate in exercise. So, be careful of opinions. Fitness needs less, "don't do this exercise," and more, "an optimal time to use this exercise occurs when..." This profession relies on dependency - an exercise depends on the client, the specialist or coach, environment, health history, research, at times. We do not have to knock everything. Keep the options wide open!

Process 
I like burpees as exercises. I do not always give them to clients based on the client. However, I give variations: 
• Start from a higher position
• Instead of jumping, do a heel raise
• Bad wrists? Drop to an elbow/forearm plank or bald your fists or use a softer landing like an airex pad.

History
An elderly client that I had for five years had trouble getting off the floor after falls. We never did burpees, but... we practiced getting up off the floor. So, I can see why the argument for doing burpees does not immediately translate to, "Oh, it is functional for getting up off the floor." Well, that depends. I think it is fun to get up off the floor by quickly flexing your hips and landing on your feet with your hands on the ground as you would perform in the beginning of a burpee from a floor start.

Athleticism
Is the burpee an athletic move? Yes. As an ice hockey coach, I understand how a variation of a burpee can enhance a skill such as getting up from a fall and exploding out of your start to make a play. So, complete elimination of a burpee? I disagree with that notion. But, again, it depends on the coach, specialist, or trainer.

Keep Inspiring,
Derek

Derek Arledge, MS, CSCS - @teemptraining 

Thursday, December 23, 2021

500

 "Hey, have you ever played '500'? It's the same game you are playing now but with numbers." Then, I engaged in giving a brief description as the kids continued to throw the ball - whoever caught it became the new thrower or "QB".  

"Nope. 500? I've never heard of that one before."

That is the 500 conversation that you will have with Generation Z and Gen Alpha. According to my son, adding up numbers sounds time consuming. So, these younger generations, without a worry, took out the battle to catch multiple 500 throws en route to becoming the new "qb". 

How about that?

Derek Arledge, MS, CSCS - @teemptraining 

Grind 2: Recovery

Recovery has been on my mind as a strength & conditioning specialist. Why? For one, if you read the previous post than you can understand why proper recovery is needed to continue optimal performance. Players can skate as many times per week as they need to skate or as scheduled. However, if they don't take care of their bodies...nose dive!

Set It Up

Pick your mode of recovery: mobility work, static stretch, yoga, aquatherapy, massage, contrast bath, cryotherapy, heat therapy...what say you? If you have easy access to any of these at home, make it a part of your weekly routine. Make it a part of your daily routine, if needed.

You could spend as little time as possible on each mode, but the more time you spend, the merrier your recovery experience. Static stretching could serve as something that can be accomplished within five minutes. Be deliberate about it. Know the muscles you want to stretch. For example, for ice hockey players, our hips, legs, and back tend to become the most sore. So, a 5-minute static stretch session could resemble the following:

Glute stretch: 2 sets for 30 seconds

Quad stretch: 2 sets for 30 seconds

Hip Flexors: 2 sets for 30 seconds

Lower Back: 2 sets for 30 seconds

Mid-Back: 2 sets for 30 seconds

Only an example. Dabble in all of the modes but mean it.


Actually Do It

Really, do something. You have a short blueprint. But, you are ultimately the only person to achieve the best results throughout your season. 


Derek Arledge, MS, CSCS - @teemptraining 

Grind

Let's cut straight to the point: Young student-athletes are not in the adequate shape they need to be in order to produce optimal results in their desired sport? If you see this in sports, do you agree?

On my end, I see this in ice hockey, especially at the high school level. Players compete for two teams, play at least 50 to 60 games per year. Sometimes, the total number of games can fall around 80 games if a young player plays for a AAA level program (20 high school, 60 travel).

Ridiculous?

It is a lot. I remember playing roughly 60 games my senior year of high school for my travel team. If you do the math, starting around Labor Day, that is two games per weekend until the end of February. If a player plays high school in addition to travel, then he or she may have one or two high school games per week from mid-October to February. We're up to three to four games per week. Of course, some weeks are different than others in which only a total of two games may be played. 

What about practices?

Practices may vary. The travel practice schedule is most likely altered by weather cancellation. High school practices, on the other hand, face weather and games. See, if you have practice on a Monday at 4pm, you will not have practice at 4pm if a game is scheduled. Travel tends to practice once per week and high school...once to twice a week. 

Remember the possible overlaps in scheduling for the high school team. A player can have a week that resembles the following:

Monday - high school practice

Tuesday - travel practice

Wednesday - high school game

Thursday- travel practice

Friday - travel game

Saturday - two travel games

Sunday -travel game

Process It

Eight times on the ice with maybe one or two off-ice sessions during the week. However, those off-ice sessions come at the understanding that many players did not enter the season in shape. So, during the season, teams are spending time getting players in shape for a rigorous schedule that calls for everyone...to be in shape from the start!

Get on the ball, student-athletes, and take advantage of your season!