Can You Rank Your Health Categories? 🏥 👩🏿‍⚕️👨🏼‍⚕️

 

In alphabetical order:

1. Character/Personality
2. Financial
3. Intellectual
4. Nutritional 
5. Physical 
6. Social
7. Spiritual 

How do you rank these seven health aspects based on the following:

• The health aspects you would like to improve on in 2022 and overall.
• The health aspect in which you do well.
• The health aspect that you would like to share with others.

Some questions to consider for the seven above:

Characteristically/Personality. How arenyou perceived by others? Do you treat yourself and others well? Are you relatable?

Financial. How good is your money-making potential? How secure are your finances? Do you live below or above your means?

Intellectual. How often do you exercise your mind? What do you learn?

Nutritional. Is your body fed junk most of the time? Do you eat clean, some, most, or all of the time? Do you feed others good food?

Physical. Working out, avoiding physical abuse.

Social. Do you have health social relationships or do they drain you?

Spiritual. Everyone has some sort of faith - you believe that you will accomplish a feat. You may believe in God, and you may not. So, do you need to work on this aspect?

What do you think?

Derek |@teemptraining |derekteempt@gmail.com 

Too Soon on Brady? 🏈🏁👍

Did we, the public, jump the gun on Tom Brady's retirement plans? He has not said anything yet as of 5:58 EST.

Speculation and social media travel fast in this day in time. I bet it is true - retirement. But, Brady will say it on his own time. Look at his accomplishments:

Tom Brady's 22-year career: * 7X Super Bowl champion * 5X Super Bowl MVP * 3X NFL MVP * 15X Pro Bowl * 6X All Pro * NFL's all time passing TD leader (624) * NFL's all passing yard leader (85,520) * Most career wins: 243

*Stats via Clinton Yates on Twitter.

When Tom utters the words, "I am retiring from the NFL," then I will officially believe it.

A 7th round pick out of the University of Michigan, I wondered what it would be like meeting Tom Brady in 2008. As a student intern with the New England Patriots, the 6'5" QB walked into the training room, and the atmosphere aired as though cameras surrounded him. However, no cameras were in the building at the time.

I learned then that Brady is competitive. First to arrive and last to leave. He commanded practice well as Belichick led the entire squad.

Six months...that's all I needed to learn about the championship clad Patriots. Whenever Tom Brady showed up that off-season, oh, he was ready. That's an athlete for you: mentally and physically ready when the time arrives to train.

Regardless, what a tremendous career Tom Brady has experienced and shown us!

Derek |@teemptraining |derekteempt@gmail.com

Coaching Curtain Calls 🏁🏈

 

Sean Payton.

Coaching is a loaded profession and position. The professional league coaches operate at a different level versus the college, high school, middle school, and volunteer. The scrutiny accelerates with the pros. But, don't get me wrong, there are some schools at every level that do not give coaches a fighting chance to establish winning dynasties even if their two years at the institution show progress.

Look at Brian Flores with the Miami Dolphins...gone before you could say 3rd year. In his two-year stint as head coach: 19-14. The majority of fans disagreed with the coaching change. 

So, what's fair?

At times, a little fresh air helps out; and Sean Payton of the New Orleans Saints has decided on receiving that fresh breath of air, stepping down from his head coaching duties.

Clap it up for Coach Flores; he will find another HC post 👏 👏 👏 👏 👏 👏 👏 

Clap it up for Coach Payton; if he decides to coach again, some team will have him as an HC 👏 👏 👏 👏 👏 👏 👏 

Derek|@teemptraining | derekteempt@gmail.com 

Icky Shuffle the Mess Out 2022 🏈🐯

 

It could happen 513!

Cincy...2022 could be your year!

The Bengals have never won the Super Bowl, but the have succumbed two Super Bowl games to the team of the 80s in the San Francisco 49ers.

It's time, Southern Ohio.

You won the AFC Central. You have your QB. 

Can you manage two more wins?

You all are done with the cellar-dweller image that has engulfed the organization over the years as football fans call the Bengals...the Bunguls.

Done with it!

You had the Icky Shuffle from your old Super Bowl days. After a touchdown last weekend, the Icky Shuffle was mimicked by a player. The nostalgia has returned to the 513.

Does a Super Bowl berth await?

The anticipation of competition electrifies the heart!

Derek |@teemptraining |derekteempt@gmail.com 

Rams Don't Need to Cry 🐏🏈

Y'all leave Dick Vermeil alone! 😂

Coach Vermeil (I have to find my photo with him at an NSCA Conference circa 2012 in Providence, Rhode Island) served as the last coach of the Rams in 2000 when they beat the Tennessee Titans in dramatic fashion, 23-16. Vermeil, an emotional coach - hey, he showed his passion - took the win like a proud poppa.

Kurt Warner won a Lombardi Trophy in 2000.

In 2022, he has a movie out about his football journey.

Will the Rams do it again?

The Rams have shown their competitive nature since playing a tight game versus the New England Patriots in the 2019 Super Bowl. I believe that several individuals have picked the Rams to win the Super Bowl prior to the season.

Are they favorites? 

May be.

They must get past a pesky 49ers squad in Los Angeles.

Have you felt like an LA Ram and returned to prominence?

Derek |@teemptraining |derekteempt@gmail.com 

49ers are Gold 🎗🌉🏈

 

Not claiming they will win but gold appreciates. 

The San Francisco 49ers were deemed the best organization in the 1980s. Look, they won three Super Bowls and went to the 1990 Super Bowl, which means they were good in 1989, when the regular season was played. 

Stars: Rice, Montana, Lott, Coach Bill Walsh to name a few. The 9ers, their other nickname excelled.

Well, 2022 has its own 1980s stories, consisting of good teams from the 80s, as the 49ers, Cowboys (the way they lost to SF), Football Team (getting a new name), and the NY Giants (the way they lost versus Washington in week 18...snuck an L in there 😂). Only the 49ers have battled to serve among the final four NFL teams.

Dangerous road teams are dangerous. These guys are 2-0 on the road in the playoffs. If they make...well, including this weekend in their game versus the LA Rams where Super Bowl XLI will be played, San Francisco's home rests a mere six hours from Los Angeles.

Technically, they made it home to California.

That's some good football, beating division winners, Dallas and Green Bay.

Let's see what happens!

How do you find ways to win when you are disadvantaged (so, it appears)?

Derek |@teemptraining |derekteempt@gmail.com 

AFC `22: Andy Reid is Legit 🏈

The Kansas City Chiefs are back in the AFC Championship for the fourth consecutive season. 

So, what do you think of Andy Reid, huh?

He's a good coach, right?

As the patriarch of his family, he has endured a lot of news, which can affect a coach.

But, can you imagine coaching two teams to four straight conference championship games at two different times (that, in essence, symbolizes that he took a championship game hiatus between both four-year stints.) 

He sits back, walks the sidelines,  and coaches.

Reid coaches as if he is a player's coach (that, in essence, symbolizes that Coach Reid has the genuine respect of his players and he dials in to their skills for the benefit of team success.)

So, as you watch the Chiefs perform, play, and compete, and challenge the Cincinnati Bengals this weekend, remember that a solid coach has the clipboard (of plays) on the Chiefs sideline.

Oh, it will be loud at Arrowhead Stadium!

Chiefs 🏈🏟

 

Derek|@teemptraining 

derekteempt@gmail.com

Nintendo Switched...Off or On? 🎮

My son asked for a Nintendo Switch and got it from a family member for Christmas. So, now my kids can practice competition by means of a portable videogame console.

What's wrong with that?

Really, nothing.

In fact, I think it teaches the following:

Priorities. Learn and be taught how to pause playing in order to accomplish a duty that holds more importance.

Hand-eye coordination. The quick movements of characters on screen coupled with finger placement on consoles has been linked to improved coordination. This type of training is also used in rehabilitation settings.

Competition. Another mode of competition, especially when fun is included, keeps the atmosphere lively. My daughter is good at Mario Kart. I didn't know that.

Connection. I still like to compete and connect with my children. Now, they can play with friends or family online.

Cheer. I cheer on my kids. They cheer for each other, sometimes 😂.

Imagination. I know that their minds are clicking  with regards to playing video games.

Composure. A Nintendo Switch holds a lot of fun, reiterating that statement, but we don't need 100 games in the house. Two are fine, for now.

So, how you doing? (Have to say that with a New York accent)

5 Basketball 🏀 Favs

 

Let's cut to the chase:

1) 🏀 mimics team movements seen in ice hockey and team handball.

2) Jumping has always been used or seen as a skilled goal.

3) Buzzer beaters. Other sports have them. No one does it better. Period.

4) ⚽️ has ankle breakers. Ice 🏒 has ankle breakers. 🏈 has ankle breakers as does Rugby and more. But, 🏀 has taken ankle breaking to new heights with defenders falling over.

5) Announcers. No one gets as hyped.

What are some of your hidden favorites about basketball 🏀?

Derek|@teemptraining |derekteempt@gmail.com 

Why Do People Have Issues with Witnessing Winning 💯

Have you met that one person who dislikes a team, athlete, or person because he or she wins a lot?

Well, that used to describe how I felt about Duke Men's Basketball. Used to until I thought about it. I asked myself, "Derek, why don't you truly like Duke Men's Basketball?"

I sat for 10 seconds thinking of anything and came up with nothing. All I could fathom was their winning ways. So, I told myself, "I should never dislike a team because they win a lot. It does not make sense."

And, you know what? It doesn't make any sense to discourage winning...in this particular case.

Why did I have a certain disdain for Duke MBB? It all goes back to The Shot in the 1992 Elite Eight. I think I had the Kentucky Wildcats winning the NCAA Tournament that year. As I sat in my dad's kitchen chair, peering into the living room TV, the anticipation boiled as Grant Hill took the inbound pass and hauled it down court to Christian Laettner who, faked the defender off him, and delivered...The Shot.

Ripped up my bracket 😂!

I could not believe it. Every year The Shot was replayed, I didn't want to watch it. I would pick Duke to lose while filling out my brackets until things started to change: I picked Duke to win, but another team would upset them. Duke, however, went on to win the NCAA Tournament that year as well as in 2001, 2010, and 2015 with runner-up placements in 1994 and 1999.

I did not jump on board until their 2010 title. 

It clicked: Do not dislike a team in any sport because they win. It does not make sense. 

Ponder on this statement, I have never disliked any other team, athlete, or person because he, she, or they win. Why? Say it with me...it does not make sense! 

In the Name of Winning. You can adopt the chemistry, mastery, and poise it takes to win. What is the program's blueprint? How can your team or belief change? When one team or person wins, it makes the other competition better - training changes, team preparation changes, adaptation to a better environment occurs. 

Winning is good.

Derek|@teemptraining |derekteempt@gmail.com 

Never A Better Coin 💰😜

Coin tosses should never determine the end result of a game.

You can say they do not possess that type of power, but they do have a large impact, especially in the game of football. Well, the NFL.

In most other sports and leagues each team receives their fair share of chances in overtime to win a game. Rugby represents the closest sport to NFL overtime rules. In the NFL, you need to win the coin toss because the winner of the toss will most likely score and...game over! 

Yea, well, play defense and top the pursuit immediate.

That's not the point. Each team deserves a chance to play offense in overtime. Go tit-for-tat until the rhythm breaks as displayed in college football where teams play their fair share of overtime offense. Who cares if we get a score of 52-49 in the NFL because two teams play the game into the 6th overtime. Make a change.

Period.

Even Michael Jackson made a change. How many times will I reference him in posts this month? The count: 2. The other reference is in draft form at the moment.

I should end this post right now, but I cannot because it would resemble an NFL overtime - one-sided. So, let me give another side from a competitive point of view:

Yes, teams must play defense if they lose a coin toss, heading to overtime. But, in the idea of competition, the coin toss should have a slim to none impact on the outcome of a game. Right now, as NFL rules state, a coin toss pretty much has a 50% advantage on the outcome of an NFL OT game. The coin toss should only determine who gets the ball first. 

Why 50%? The toss typically favors the winner. The winner (the other 50%) takes charge and wins. 

However, the increased likelihood that a coin toss winner will win the game should force a rule that states that both teams receive a chance in overtime to score. In the name of competition, it makes sense unless teams will start drafting skilled coin toss players.

When a Coin Toss is Fun. It occurs in exercise 💪 among other challenges. In exercise, heads equals 30 KB swings and tails equals 5x200m sprints. Heads equals go home 🏡; tails equals 10 more minutes. Heads equals yell at the top of your lungs; tails equals have a loud conversation 🗣 in the grocery store aisle. Heads equals roll in the snow without a shirt on; tails equals build a snow track.

See, that wasn't bad.

But, that's not how overtime in the NFL works.

It's easier when your team or teams are not involved.

When was the last time you flipped a coin?

Derek|@teemptraining |derekteempt@gmail.com 

Goal Seek - 3rd Week! 🗓

So, how are you doing? You still have about 50 weeks left in 2022. But, you will need to drop the word, still, at some point.

Including myself.

Some things I am planning soon:

1. Starting a weekly Instagram Live chat called Performance Pursuit with a former classmate. PP will take place at 12noon on Thursdays, starting February 3rd. Follow @yourgoalspt and @teemptraining on Instagram.
2. Reviving my email listserve that I regularly had for years. The loyal followers read these blog posts from the beginning and more. 

So, those two represent the additions. Other aspirations are slowly rising out of the dust as others take more work. 

It's typical. February lies in the horizon and either the charge of wanting to achieve comes forth or fatigue sets in a little.

Avoiding fatigue helps when you have support and people who will offer words of encouragement. So, do you have a person or a group in your corner? Can you find someone?

Derek|@teemptraining |derekteempt@gmail.com 

Kids Play the Darndest Things

 They do, right?

I am sitting here blogging ✍ and listening to my son play with his neighborhood friends, and I have no idea what they are playing.

It sounds like baseball ⚾️ 

Yup, it's some sort of game like baseball.

Wait, no it is not baseball, but someone yelled, "Strike 1!" Yet, they are playing with a basketball 🏀. 

OK, I see bases, well, cones out for bases. Plus, it is cold outdoors.

You know, the best play to witness occurs when no one cares about the weather. Cold, rain, snow, wind, heat...no one cares. Just play.

Uh oh. The adults of one friend are cold 🥶 😕. 

Don't take the kid away!...Nooooo!

After further review, it looks like only one other child is outdoors playing mine. Let me go join the crew.

Play in the winter too!

Derek|@teemptraining |derekteempt@gmail.com 

Super Wild Thing Wild Card 🏈🤯🏟👍🏾

 

I promised myself that I would bombard you all with football posts for the entire 2022 playoffs.

Did you watch any of the games Saturday, Sunday, and Monday? It's OK if you did not.

Well, you had..

🏈Tampa Bay vs Philly: 👀Tom Brady and crew took it to the Eagles and crushed them.

🏈Dallas vs San Francisco: Let's return to this one.

🏈Arizona vs LA Rams: 👀The Rams came out on top after a little beat down

🏈Kansas City vs Pittsburgh: 👀 The chiefs double up the Steelers. Big Ben Roethlisberger played his last game.

🏈Cincinnati vs Las Vegas: The Raiders stuck in their but eventually lost to a pumped up Bengals crew.

🏈Buffalo vs New England: 👀👀👀😳 Why did it have to go that way for New England. My goodness that result was not expected. The Bills destroyed the Pats.

OK! Getting back to the 🏈Cowboys vs 49ers. SF won, but how they won poses a different question. The 9ers stomped out early against the Cowboys and went up 16-0. Dallas came back and had the score close, 23-17. The interesting part arrives now:

Marching down the field after a turnover on downs by SF, Dallas' QB, Dak Prescott ran a QB Draw play, rushed to spike the ball as the seconds waned. By rule the ref has to set the ball on the line of scrimmage before a play can run.

Well, the clock ran out before Dallas could get a play off. You have to see the last moments here - start at 17:00 and watch the rest. 

What an ending! 😳😂😯🤯🤷🏾‍♂️

My record for the weekend: 4-2. 

Super Bowl? Bills vs Rams Super Bowl

Derek|@teemptraining|derekteempt@gmail.com 

Fit to Serve

Every year, you see quotes by Rev Dr. Martin Luther King, Jr.

MLK Day. MLKJr. Day.

What a blessing 🙏 to make such a large impact on society that some of Dr. King's 👨🏾‍🎓works are widely echoed in his quotes. 

Today, you can serve until night falls or until you go to bed. You don't have to drive everywhere, but you can write. You can write to hospitals - they have endured a lot since 2020. You can write family members, friends, and former neighbors. 

Today, though many reflect on the struggles for which Dr. King fought, has a bit of joy in it. The joy to serve. The joy to reflect. The joy to keep marching on. 

To keep keeping on!

Derek|@teemptraining |derekteempt@gmail.com 

Add Critical Thinking to Your Performance Repertoire 🤯👍🏾💯

Let me start with a conversation I had with a valued participant in one of my group fitness classes I teach at The St. James. It occurred after we had warmed up and finished one set of lunges, lateral lunges, a run, and and abs exercise:

Exerciser: My knee.

Me: Is it sore?

Exerciser: Yes

Me: Did you do a lot of squats and lunges in the class you took yesterday?

Exerciser: Yes.

Me: Did you rest afterwards and stretch?

Exerciser: No. A little.

Me: It sounds like overuse. Here, no more lunges or squats for today. Instead, (proceeded to show her) do these...they're called Single Leg 🦵 Romanian Deadlifts.

Exerciser: Ah, OK. Ohh, ooh, these are nice.

Me: How does it feel?

Exerciser: Good.

Me: OK. Stick with those, and I can give other modifications.

Her pain was not from my class. It occurred due to a combination of classes without proper recovery. Don't be afraid to rest in 2022 or any other time. I also did not want her to feel that her pain was severe. Some rest would most likely do just fine. I did give her two mobility exercises for her recovery.

It happens often with members at gyms or individuals who workout a lot. It? Lack of rest and too much intensity for the same muscle group. 

Get it? Biting off more than you should chew.

Derek|@teemptraining |derekteempt@gmail.com 

Price Wars?...Yea, at Some Places

Everything is going up: groceries, gas, tickets, water, air, clothes, homes, metal, plastic bag usage, favors, birthday parties, vacations, and anything else you can imagine, right?

I don't have a price war. I also promised myself that I would write more about my offerings. So...

Individual Training. Zoom, Duo, or FaceTime sessions are $25/session.

In-person individual sessions are $60/session.

You do not need any equipment for virtual training sessions. If you have some, then fantastic! Let's work with it, get into a rhythm, and gain results!

Group Training. Groups are preferred because camaraderie works, so grab a family member or friend. Remember: You don'thave to live in the same household or area. The other works...$10/person/class for 3+ participants.

Group Fitness Class. $5/class on a video conference platform like Zoom, which is an easy- to-use platform. I have rarely had a problem on exercise and non-exercise related Zoom calls. But, I can take YouTube for free! Yes, you can. I will have a class up there too. So, if I can take it for free, then why should I pay $5? Valid q...because unlike a free YT class, I get to build rapport with you. You can still receive individualized attention based on your needs and goals. 

DISCOUNTS. Senior citizens 65+yy and military:

• 20% off one-on-one training.
• 20% off group training.
• 10% off any product or service other than training such as a Fit Escape, book, or other

PAYMENT METHODS jkjjjjjjjkk

Access, if it were put against cost and quality within the health and fitness industry, would win a race. Access has skyrocketed with social media, a growing number of instructors, trainers, and coaches, and modes of training. Payment options have enthused the environment as well:

• Zelle or one other e-cash platform
• Cash💲
• Check (for in-person only)

Got it? OK, good! 🙂

CAVA...Man, That Was Good! 🍴😋

Look at that bowl! 

It started to snow ❄ as we drove home, but my wife asked if I wanted to get CAVA. So, we did.

Plain and simple.

My kids love 💘 it. I love it. My wife loves it. When you're hungry. CAVA is good. When you need something good 😋and healthy, CAVA is solidly good. 

Do you ever inhale your food? I do with CAVA. I know this post seems like a marketing ploy, but I am sharing CAVA for anyone who is hungry, doesn't feel like cooking, and wants a good meal. 

Just do it. Get CAVA.

Derek|@teemptraining|derekteempt@gmail.com 

Super Bowl: You've Been Set Up! 🏈🏟

 Saturday, January 15th marks the playoff road to Super Bowl XLI. 

Green Bay, Tampa Bay, Arizona, LA Rams, Dallas, and Philadelphia in the NFC.

Tennessee, Kansas City, Cincinnati, Buffalo, New England, Las Vegas,, and Pittsburgh in the AFC.

This nation is fervent about football. Football parties and gatherings will flood each weekend through the Super Bowl. But, let's cut to the chase...

I don't mind who makes it to the Super Bowl, but I could go for the following match-ups:

Patriots vs Anyone because I like the Pats. 

Cincy vs Arizona

Buffalo vs Arizona

Tennessee...Alright, Arizona, Buffalo, Cincinnati, and Tennessee versus Anyone because those teams have never won. That's the sports fan pick.

Who do you have winning Super Bowl XLI? Drop your choice in the comments!

Derek/@teemptraining/derekteempt@gmail.com 

Baseball-Basketball Connection 🏀 ⚾️

(Originally started draft in 2015. Updates 1.13.22) 

Michael Jordan
Tracy McGrady

Pat Connaughton

Do those three names ring a bell? Alright, you might not know Connaughton; and at the time I started this draft seven years ago, Connaughton played baseball and basketball for Notre Dame.

Ah, that's why I wrote the topic.

As you know, McGrady retired from the NBA and started his baseball career as a pitcher in 2014. 

Jordan last played for the Birmingham Barons in 1995 after a brief NBA retirement. Then, of course, he returned to the NBA to win three more titles with the Chicago Bulls.

You do not always hear about basketball players playing baseball. It is a good mix with one sport (basketball) played at the high school level in the winter for most of the season. Baseball is reserved for the spring and part of the summer for high school and college. The combination works in the athletico-scholastic world. At the professional ranks, there is a little overlap. So, players have to retire or switch.

Plain and makes sense.

Basketball. Height matters for blocking, wing span, shooting, rebounding, boxing out...you name it. Of course, players have survived to produce solid careers under 6' feet tall.

Baseball. Reaction matters most in baseball. Batters have to try to hit 100mph pitches. Shortstops react to hit infield balls. Outfielders react to the warning track and potential base hits.

The position that a basketball 🏀 player dons in baseball ⚾️ matters, right? Nope. Jordan played outfield. McGrady and Connaughton pitched. Folks, they are all 6'5" and taller. The connection is love of the game. Love for both games. 

Careers. All three players approached baseball in different scenarios. Jordan played as a youth and picked it up again in the middle of a career, albeit, a short retirement. McGrady picked it up after a pro career. Connaughton played baseball before a pro career. Basketball 🏀 won in this case in terms of adopting a long career. But, let's not overlook the athleticism. Say what you want 😏 about baseball ⚾️, but all three players played at high levels.

You. What are two skills in which you possess 👀eye-opening prowess? Work toward skills that you would like to show your boss-behavior, A+, and versatile performance. 

See, even this topic hints at goals and goal achievement. It is only January 14, 2022.

Derek/@teemptraining/derekteempt@gmail.com 

A Driver's Gallery 🚗🏎🚕

Two things I had in mind with this post: 1) I-66 in Northern Virginia because it was included in the original post and title. 2) Pirates, hench the addition of gallery. 

I know Covid has changed a lot of schedules and traffic flow, but some areas still have bad traffic like this area, Washington, DC. So, what does that mean? Drivers spend a lot of time in the car. 

Plain and aggravating. 

Have you ever driven and noticed that you slump or your head protrudes forward (forward head)? I have, and I had to fix it as I rubbered down the road to my destination. So, some fixes to, let's call it, driver's posture:

Forward head with attitude

Proud chest with chin wrinkle. Some will say chin tuck 

Slouch with misery

Ha, yeaa, proud chest with semi-squint

You get it?

Derek/@teemptraining/derekteempt@gmail.com 

Exercise Skills: A Part of Yourself from The Beginning 🤸🏿‍♂️🚴‍♂️👟

(Originally started sometime in 2015. Updates made Jan 2022)

Why do people look at exercise/exercise skills like it is something you grow out of instead of something you set to maintain? 

You have heard of people say that they have not jumped rope, run, played a certain sport, played four square, hopscotched, walked along a beach, through a water balloon in years or since they were a child. The list continues, by the way.

I get it - sometimes, individuals have bad physical experiences. They were made fun of in PE class as a child or they never participated well in PE, or PE just sucked, for a direct term.

Individuals also had fewer examples of physical influences as a child. Dad or mom may have rarely participated in playtime, or dad and mom never paid attention to their own fitness. 

I get it...some individuals had rough outings and loose examples.

Individuals went to schools or after school programs in which activity did not stimulate their mental and physical sharpness. The environment may have fallen short of the stimulus and exposure that were needed as a child.

I get it. I did not experience these moments. But, I get it.

I can take this message anywhere, right now. But, I will make it long. Let's do this as a series. 

🛎🛎🛎 First series of 2022!!!🛎🛎🛎

In the beginning of your exercise skills, you should have been exposed to a lot whether your parents, grandparents, school, camp, friends, neighbors, strangers, or athletes on TV sparked a sweat flame in you. From...the beginning.

See, many people did not get it. They did not have good examples or good experiences of play, physical activity, fitness, or even health. It might have been good in early childhood, but the good experiences faded as they developed. Then high school arrived and less happened. Then, the workforce or college arrived and less happened. Then, families grew and time...time got married to Occupied. So, jumping, hopscotch, running, four square, and certain sports all took backseats. Working out took a backseat to daily life.

Now, you see why I wrote the piece on spontaneity...because we all need it!

Regain the things that might have been lost, regarding this topic 🤔. Keep going if you have a strong hold.

My good beginning: a lot of activity.

A 2022 goal: more sprints 🏃🏾‍♂️

Motto: I never want to say that it has been years since I last sprinted.

Derek/@teemptraining/derekteempt@gmail.com 

Teach One. Teach All. 👩‍🏫

(Original draft started in 2015 or earlier. Updates on 1.10.22)

I really hope that your child(ren)will be better at movement than you are. Why? Because children take in the movement we have learned and get to practice it at a younger age. Plus, learning about movement changes from generation to generation. 

Question....do you think jeans changed because a designer said it was time? I bet our changing bodies had something to do with it, instead.

I often tell people that my kids will be better at certain sports than I was at their age - the access, versatility, and quality of training and playing is better now than ever before, especially with social media, more gyms and training facilities, and knowledge, of course. 

I also tell them that dad will not give in to the competition 😂.  If my children wish to beat me in anfoot race or a skate race, even a potato 🥔 sack race, they will have to work for the win! 

I will not let up - that's a teaching moment and also a training moment for myself.

Parents, I hope you can compete with your children. They will be fine if you win, which serves as one reason for play. Your children will be fine if they know what they need to work 9n in order to beat dad or mom in a friendly competition. 

I think you get it. Show up for yourself and your child(ren), and the good competitive flow will continue.

Go play! 🤽🏾‍♂️🕹

Derek/@teemptraining/derekteempt@gmail.com 

Swim, Bike, Self-Defend! 🏊‍♀️🚲🥋

Swimming in the news: polar bear plunges.

Bicycling in the news: staying safe

Self-defense in the news: highlights of boxing and MMA.

Is that what you currently see in the news about the above sports?

It should be mandatory for everyone in the United States to know how to swim, ride a bike, and become at least blue belt in some form of martial arts. If you would like to further pursue other belt colors, then it is up to your own pursuits.

Do you have a goal for yourself or family to improve swimming or bike skills? How about joining a martial arts program or moving up in belt rank in 2022?

Who should handle the costs of these minimum requirements of swim, bike, and self-defend? Roll call:

• Schools/School Systems
• Workplaces
• Faith-Based Organizations
• Military-Civilian Partnership

Change that narrative. These four places would spark a difference in performance. 

So, what's on your swim, bike, and self-defend agenda?

Derek/@teemptraining/derekteempt@gmail.com 

Winter Embrace ☃️🥶❄

Would you say you complain about winter, which is more fun when it snows and acts like its true wintry self? 

If so, you're not alone. But, I am on Team Winter. Let me ask you a question that I posed to a few people in the past week, would you rather experience 20 degrees in January or 40 degrees in May? Yes, I am aware that many people have sensitivities to the cold, struggle with shoveling, or must drive to work regardless of the weather. I care about you. Yet, winter does its job when cold weather and snow do their thing. 

I used to hate cold weather. Oh! I could not wait to stay in the warmth. Then, I learned...embrace winter. That's the very short story. The other short story:

I moved to Boston and Cambridge, MA in 2006. Well, wait before that...I went to Penn State (University Park) for college, a location that can have colder winters, or at least colder days and winter storms, than Boston. OK, fast forward, three years after graduating from PSU, I moved to MA. There, I realized that it did not make sense to drive to the locations I frequented: 1) Grad school. 2) At the time, my girlfriend's place - we eventually married 15 months after my move. 3) My apartment - at the time I lived in Boston. If you have been to Boston, then you know it has a good level of accessibility in terms T stops (that's Boston's subway system). Check it...you don't need a car to travel from BU to MIT to Harvard. Bicycling and walking are fine.

What's that have to do with the cold? 

Well, I biked everywhere. A bike marked my main mode of transportation. I saved thousands of dollars using my bike to go to local places. At one point, I was unaware of gas prices and rarely used the T. Once my son was born, I sat him in my Wee Ride on the front handle bar; so in order to give him a T experience my wife and I had to purposefully ride the T.

That was fun. I enjoyed it for 10 years or 10 winters, biking in negative degree weather, blizzards, and frigid and powerful wind gusts.

I grew into winter, and it has stayed!

So...I should ask you...how do you plan to embrace winter?

Derek/@teemptraining/derekteempt@gmail.com 

Winning ✌

I am pretty sure that I have written about this topic. I know I have shared this topic in tweets and in regular conversations. But...why do people still question winning?

I know...It doesn't matter if you win or lose. It's how you play the game. 

That statement is not entirely true. Winning can build confidence, so you play better. The argument is on a similar level like the phrase, "There's no 'i' in team, but there's an 'm' and 'e'." 

Let's talk for a brief moment. Former Jets coach, Herm Edwards, said at the end of his post-game press conference in October 2002, Hello! You play to win the game! Of course, he referenced grown men playing in the NFL. How you play the game...that should be reserved for any skill level and preserve attitude, prepation, skill, learning and development, grit - the qualities that make up winning a game.

See, m and e are qualities of team. What do you want to avoid? Dwelling on one person's ability to win, especially in team atmospheres. That is the problem with overlooking the very first statement above. Please, try to win at all costs and have a competitive and good attitude towards winning.

Other Beliefs. I'm almost done. The Washington Football Team is changing its name from "Football Team" to something as it will be revealed on February 2nd. Guess what?...I called in to voice my opinion on the name change. The bottom line: Change the nickname to the name that has been already decided, then...GO WIN!!! I heard one caller on sports talk radio, 106.7 The Fan, mention that they did not care if the team won, pretty much, make it a good name among other things.

Huh!?

Win first. Name change goes with it. But...win!

OK, that's it.

Derek/@teemptraining/derekteempt@gmail.com 

For the Culture: Bengal Change 🐅

(Many old drafts still exist in the blog bank. Original post below was from November 3, 2013 so the topic at the time was relevant to what the Bengals were experiencing...Updates made on January 7, 2022) 

Are you familiar with the Cincinnati Bengals?

The same Bengals that produced miserable records year after year. With tainted fortune, they had athletes who turned toward violent behavior off the field. On a brighter side, they did have the Icky Woods dance named after Icky Woods, who was a running back for the team back in the 90's (check him out). Well, leading to the 00's, the Bengals were known as a trouble-maker team. A team that basically had a warped ego.

To note: the Icky Shuffle is not only an endzone dance, but it is a favorite agility drill among football players. (See: Dance 'N Spawned)

Going back to July of this year (2013), here is an article on how current head coach, Marvin Lewis, changed Bengal culture. Cultures are always changing in athletics. They need to change because some of them rotten teams. Some of them waste talent. Some of them produce negative outcomes. They say it takes a village to raise a child, right? It also takes a village to change grown men (women are not exempt from that rule either). 

Are you seeing any similarities with a need for a change of culture either in your own life or in someone else's life right now?

Derek/@teemptrainin/derekteempt@gmail.com 

Roll Call: One Week Check-Up 🗣

So...how are you doing with the goals you have set for 2022?

I know. It is only the first week, but if you have read some of these blog posts then you have seen the urge to attack. Of course, there is also time to attack your goals. But, as a check--up...how are you doing?

Seventeen. I set seventeen personal goals in that same category. Seven out of seventeen have been started. One of them serves as a driver for a few others, but it does feel good to get a leg up during week #1. I admit that even though we are only seven days into 2022, the pressure to have patience in starting each goal amounts. Have you ever experienced the sensation of overwhelm? Perhaps. Yet, you can silence or control a load before it burdens you.

Without a Doubt. So, a sense of accomplishment, action, and deliberate moves have defined week #1. Week #2, well, it could ignite a follow-up to week #1 or spawn the start of other goals.

Have a good beginning to the year.

Derek/@teemptraining/derekteempt@gmail.com 

Pull & Chin-ups Nation 🙌

 

Goals. 

Goals, goals, goals, goals.

I have to admit that I have not been this dialed into goals during the first week of the year in several years. This year might turn out to be a dialed in year. 

We're 29 days away from the Winter Olympics as of Thursday, January 6th, but I'm not trying out for Team USA. Oh no. It's goal time for max pull-ups! The conundrum: Pull-ups can but don't have to meet the chin over the bar, depending on the width between your hands and grip. Chin-ups should meet the chin over the bar. 

Big note on pull-ups: Be careful how wide you place your hands because the wider, the more stress on tendons that you do not need. Save the very difficult movements for exceptional pullers.

Alright, so here is my goal: I want to perform 20 pull-ups or chin-ups in a row without stopping.  My most is 14. What does that mean? Well, I will be working on grip strength and pulling at all types of angles. Practice? In order to get better at pull-ups, practice will warrant improvement. 

Playgrounds. Some of the best places to practice pull-ups are at playgrounds. Playground equipment is state-of-the-art and different from the equipment that many of us played on in the 80s and 90s. Heck, I had wood playground equipment in one area. Great for splinter season, which was any given day 😂. But, now? Companies such as Playcraft, Eibe Play, and Timberplay provide curves and bends on their bars that challenge grip strength and muscle group activation. The straight bars in gyms have no answers to these outdoor angles. They're different.

Grip Strength. Who cares, right? Wrong! Without grip strength, you would not be able to carry your mother's purse since it weighs an astronomical weight. I would not be able to carry my wife's suitcase, but I do. I like the workout 😂. Your grip strength is an important determinant of well you perform pull-ups and chin-ups. Their secret lies in how well they contribute to balance and keeping your body stiff (provided you do not kipp like in CrossFit). So, hand exercises, would they assist in a solid ____-up session? I'd say have at it.

Top & Bottom Heavy. A lot of weight in the legs versus a lot of weight in the arms. Which one matters? Well, as long as full range of motion is well performed and there is muscle fluidity, I side with top heavy physiques to produce better pull-up and chin-up outcomes. 

I'm bottom heavy. 

Yes, sometimes, I can feel the effects. 

But, the goal will be met. A lofty goal...that will be met. How does that sound for January mindset?

Derek/@teemptraining/derekteempt@gmail.com 

Please! Treat Yourself 💆‍♂️

I used to teach group fitness classes at a trampoline park for about a year. If you have never jumped repeatedly on a trampoline, then you should know the different feeling in your legs 🦵after a 60-minute jump...is real.  The jumps are fun and can leave you sore in unison that you will return for more.

At the end of each class, I asked my participants, "When was the last time you got a massage?" That question transitioned to, "How many of you have received a massage this year?" For one year, I might have received one - "yes, I got a massage," response.

Ugh.

But, I fall in this category, to a degree.

The last time I received a full body massage?...2019. If not, it was 2018. The last time I used a massage tool - it was a theragun...last week. Foam rollers, baseballs ⚾️,  lacrosse balls, tennis 🎾 balls, softballs, golf ⛳ balls, wooden balls, street hockey balls, and field hockey 🏑 balls...they all do the trick. In fact, massage tools have increased so much over the years that having a specific tool does not provide an issue. Nope. How often you massage creates the greater issue.

Frequency is preached. Access is granted. Every month is what I would desire for a full body because I am active. Everyday, using rollers and sport balls, is what I should do. Couple the massage with static stretching to get optimal benefits. With the stress that individuals put on their shoulders, upper back, and neck, massage therapists should be on-call or have a business is office spaces. With the increase in work-from-home, ask yourself, "Do I know an in-home massage therapist?"

Do you?

They are busy...busy, busy, busy...hard to schedule...busy...busy, busy, busy. 

At least, that has been my experience. When I was in Massachusetts, before moving back to my home area in the DC area, I did know a few massage therapists that did in-home work. Talk about a profession in which multiple 15-minute chairs massages can could change your day.

I will say this point: Get a full body massage this year, especially if it is difficult. Always self massage, but if you do not know correct positions to target a muscle group then seek assistance.

Ahhhh! 💆‍♀️ 💆‍♂️ 💆🏾‍♂️💆🏿‍♀️

Derek/@teemptraining/derekteempt@gmail.com 

Everyday You're Shoveling 🌨

🎵 Everyday, I'm shoveling.

Everyday, I'm shoveling.

Everyday, everyday, everyday I'm shoveling.

2022 came in like a lion. Sled, skis, and shovels...everybody's buying. Snow and ice on the road. Hours driving big car loads. With the weather getting colder, times getting older, snow is gonna melt, snow you gotta level it. Get your butt out there cuz everyday you're shoveling! 🎵

Ohhhhhh!

Alright, the first few lyrics from "everyday" to "buying",  I made up in 2015 when 2015 came in like a lion in Massachusetts. I made a video that I still need post. But, I won't quit the thing I am better at...human performance 😂

It snowed like crazy in the Washington, DC area on Monday, January 3rd! The early morning looked easy, wet, with flurries only sticking to the grass. Then, the skies open up and a white wrap  of snow covered the entire area. Roads were atrocious. You don't need a long explanation in this post. Embrace the environment, get some assistance in shoveling, travel safely and with good vision because snow affects vehicular movement (narrower streets and lanes) and pedestrian movement (more street walking).

Plus, you can also view this shoveling video I did in Massachusetts from 2011 as a part of day #12 of the Yuletide Mania Video Series. Those were fun. It was cold and snowy then too, a typical New England winter:

Shoveling Shape

Derek/@teemptraining/derekteempt@gmail.com 

Anatomy of an All Strength & Power Group Fitness Class

Lift.

Lift.

Lift.

Lift.

Lift again.

Keep lifting.

At some point, you can stop lifting.

A true strength and power group fitness class does not have high reps. High-rep lifting is geared for internal training, circuit training, and endurance training. So, put those particular names in titles and descriptions for the corresponding class. As for true strength group fitness classes...

Keep those reps low at 4 to 10. Cycle through each exercise for several sets. Don't fatigue a muscle group before advancing to another one. Instead, alternate between muscle groups 💪. What's a good set range? 6 to 8 is good. How you perform your 6 to 8 is up to the instructor. I love 8 sets...4x4...2 exercises in a compound set (e.g., squats then overhead press for your two separate exercises, alternating between the two). Make sure you have exercise 3 and exercise 4 ready to go because the break will be short).

Got It?

This is why I enjoy teaching Strong at The St. James. Must live up to the word, "Strong" and keep it strong. Stop lifting 5lbs weights, leave that for rehabilitation exercises.

I think you got it.

Derek/@teemptraining/derekteempt@gmail.com