Milk It: Dairy Confusion? 🥛 🥚 🧀

There is much to speak about dairy as seen in this article here: Dairy Nutrition

Do you eat dairy? Does your body agree with dairy? Do you perform well when eating dairy 🥛 🧀?

As in other performance topics...the answer depends. That's it...it depends. I have heard, and you have probably heard of people who feel better when they do not include dairy in their diet. Vegans do not include dairy because it comes from an animal cow 🐄. 

However, do not get dairy twisted. Many athletes consume dairy and most likely time its consumption based on practice and game times, so they can achieve optimal performance. Babies...look at babies. Most babies graduate from breast milk to cow's milk. Some may not agree with cow's milk and end up drinking other milk forms.

Dairy, let's refer to milk 🥛,  has plenty of nutrients that your body can use such as vitamins A and D. Yes, I know, other foods like broccoli 🥦 , tofu, and kale have calcium, which benefits bone strength. Calcium is the mainstay of conversations on dairy. A dietitian will tell you that if you are not consuming cow's milk,l that almond milk and other milks are fine. But, make sure you get the nutrients, which you would normally get in cow's milk, from other foods. 

So, this topic does not have to confuse anyone. If dairy works for you, then consume it. If it does not work for you, then be cautious. If you consume it and perform with sluggishness, guess what? It might be the dairy. 

Milk...it does a body good! (Younger gens can look up that popular phrase on YouTube.)

Derek |@teemptraining | derekteempt@gmail.com 

International Outdoor Flavor

📷 @jamitarrisphotography
IG

I do not neglect the idea of outdoor workouts, using some of the most iconic terrain from around the world: 

Sand | Sand Dunes. Sand training receives mixed reviews. Strength coaches do not fully approve of its training if an athlete does not play a sand sport. 

Beach volleyball...that's about it for sand sports that you will see in the Olympics or at a pro level. Sure, there are fun sports to play at the beach ⛱.  But, let's stick with pro competitive level, for now.

Thinking of China 🇨🇳 Gobi Desert, Peru 🇵🇪,  Australia 🇦🇺, and even U.S. states such as, Utah and New Mexico. Of course, any coastal beach with a small hill can suffice.

📷 @annapurnabasecamp 
IG

Sturdy and Rocky Terrain. Mountain biking, trail running come to mind...along with hiking, of course. If anyone has a race up rocky terrain, I am for it. Bhutan 🇧🇹,  Chile 🇨🇱,  Lesotho 🇱🇸,  Nepal 🇳🇵,  to name a few international countries, have rocky and mountainous terrain to add to a good outdoor workout mix. 

With mountains, you only photoneed to run a short distance to feel the effects of its inclines. 

📷 @visit_southgreenland
IG

Greenland 🇬🇱 deserves a plug here for some of its rocky terrain. Hiking has its place in human performance as does snow. I bet solid workouts happen in Greenland with the quick changes one can make from grass to asphalt to rock. Rocks can serve as acceleration blocks when they preceed grassy terrain.

📷 @erikbergrin IG

Abandoned Ski Jumps. Red Bull has a race up these ski jumps, which rest in former Olympic locations such as Lake Placid and Squaw Valley (New name: Palisades Tahoe). I'd love to run one, but the most popular one I have seen is the race that occurs in Scotland 🏴󠁧󠁢󠁳󠁣󠁴󠁿.

Gems. International gems. International outdoor gyms. The world is a playground, but how you use it matters to your results.

Have at it! 

Derek | @teemptraining | derekteempt@gmail.com 

New Goals 🚨

Hockey blog: 50 posts by December 31, 2022. May be 50 as these posts have been revived after 2 years and 9 months.

Can I do it? I do not know. 

Trying to get 300 from January 1, 2022 to December 31, 2022 on this human performance blogsite has its challenges. By the end of June, this blog for 2022 will be 1/3 of the way to the goal with 1/2 the year completed.

So, it's possible. That's all I can say.

All I can ask:

• How do some of you attack new goals?
• How do you meet challenges?
• Do you set some goals that are a bit high, and you hope for a miracle?
• Do you challenge yourself in any "lly" aspect? That is, physically, mentally, financially, intellectually...characteristically, among others.

Legitimate questions as we live through the second full day of summer.

Derek | @teemptraining | derekteempt@gmail.com 

Burks & The Tennessee Titans

📷 brobible.com article (Getty)

The article (though it has been on mind since mid-May): Titan Treylon Burks 🏈

Coach Vrabel's words:

“It’s hard to think they can create with a trainer how we do things… it’s just different,” he said. “They’re working, they think that they’re trying to get in shape, but that’s just not the case.”

What I would suggest: Strength coaches and trainers who are not affiliated with the team should, at least, collaborate with the team to get an idea of the pace of OTAs.

Why not?

The team wins...because they get a player who is more ready and who possibly enters camp more connected to the team.

The player wins...because he receives better conditioning and preparation.

The caveat: Players do not know which team will draft them. Therefore, when a potential draftee works out, leading up to the NFL Draft, the discretion falls on the strength & conditioning coach and player to perform well in anticipation of practice intensity regardless of the team who rosters him. 

I have never been in this type of situation, but man would it be an honor. 

Would I contact all of the NFL teams? No. However, we would have conditioning drills in and out of pads to prepare for heat changes. We would pay close attention to rest and drill intervals. Sleep 💤 and nutrition would serve as keys 🔑 to success as well. 

In the end, Burks is a professional football player with WR shoes to fill. It's a lot of pressure to play as a rookie, replacing the former lead wide receiver 🤨.

Derek | @teemptraining | derekteempt@gmail.com 

Uh Oh!...Lightning May Still Strike 🌩 🏒

Here comes Jon Cooper and the Tampa Bay Lightning crew.

What if the Lightning tie the series tonight, 2-2? This TB team will not go away. 

If Tampa Bay comes back to tie...nah, before that...Can we take something from the Lightning's two consecutive Stanley Cups and a third consecutive appearance? Sure!

1) Stay calm under pressure.

You do not have to know hockey to understand.

2) Have a good last defense. Their goalie, Andrei Vasilevskiy, has played out of his mind.

Again, you do not have to know hockey to understand.

3) They have been here before. Game 7s, elimination games, deep playoff runs...

You do not...have to know hockey to understand.

You have enough support to help you or your company with a challenge as determined from NHL playoff hockey and the Tampa Bay Lightning:

Calm under pressure.

Great last defense. A wall.

Practice, grit, and familiarity.

You get it.

Derek | @teemptraining | derekteempt@gmail.com 

How Much for a 6-Pack? 💧

Your lower body is strong, right?

Your upper body is strong, right?

Do you still feel like you can perform certain exercises and drills better?

Well, how are strong is your abdominal region?

First, when you hear individuals say the best way to cut stomach fat, consequently, assisting the stomach with its appearance...it's true not fact. 

You still have to move it. Work it out. Feel your abs muscles tense in a good isometric hold or abs flexion-extension exercise.

Eating right has its absolute positive results. But, you can't feel rock hard abs while scoffing down avocado toast, salmon, or an apple. 

Does it take a lot of effort to get a solid and strong 6-pack? Of course. Why not? Keep keeping on. Can you get a 6-pack in three exercises? With help from other non-isolation exercises, eating right, less stress, and rest...sure.

Oh, and laughter 😂.

Try these three abs exercises over the next 6 weeks:

Abs 1: Isometric Hold | Strength - Preferably on your back, holding for 30 to 60 seconds. Straight arm and elbow plank positions work well too. Build up to 30 if you have trouble.

Abs 2: Tempo Range | Stamina - Preferably in  sit-up position, but on your back (prone) and side provide challenges as well. Change between ranges of motion. 

Abs 3: Russian Rotation with a Pause | Power - Have fun with this one. You can grasp a tennis ball in one hand and throw it to the other as you rotate. Put that pause at your end range of motion as you look at your hands ✋ 🙌. 

If you want more power emphasis, then do Abs 3 first. If you want more out of stamina, then do Abs 2 last. Abs 1 is a great starter, so it can be positioned first or second.

Alright, do these and others based off your activities outdoors, in-home, in-gyms, and playing...and let's show off our results later. Someone else will follow suit.

Derek | @teemptraining | derekteempt@gmail.com 

The Aisles are Coming! 🛒🥙🥘

80,000 residents and two grocery stores 😳.

Think about that for a second:

• 40,000 per store.
• If each store has 13 aisles, that's 3,076 people per aisle.

I am not sure how many items rest on shelves per aisle, but 3,000 sounds reasonable. Since that number is close to 3,076 people, it sounds like food runs out often unless re-stocking is frequent.

OK, maybe I am reaching. But, probably not as well.

For some residents east of the Potomac and Anacostia Rivers, a grocery store desert 🏜 has its way. A change is coming, however, as Ward 7 will receive a Giant Food store.

🍾  🥂 🎉 🍾 🥂 🎉 !

I am sensitive to food deserts because they do not make sense. Why do residents have to make a big effort to buy groceries?

The new grocery store is fantastic news for residents of Ward 7 in DC, and hopefully their kitchen pantries and wallets will reap the dividends. 

The number of grocery stores in an area has the propensity to create healthy and positive mindsets. When residents know they're well-being is a priority, they feel it, can think it, and can act accordingly. 

For Ward 7 residents and anyone passing through, shop like a champ!

Derek | @teemptraining | derekteempt@gmail.com 

Lightning ⚡ vs. Avalanche 🏔

📷 @nhl IG

 Pick: Avalanche

 Conn Smythe: Nathan MacKinnon

 No need to renege. 

 Look, Tampa Bay has won two straight Stanley Cups, has a great coaching staff, has been one of the marquee teams for the last five or six years, and has a talented, hardworking roster with a beast goalie.

But, 2022 is the Avs' year to hoist the Cup.

As a coach, I love this match-up: Jon Cooper of Tampa Bay has his boys back at it for a 3rd consecutive year, which is difficult in any sport. Colorado, well, they have succeeded on potent defensemen and lethal forwards. The Avs are playing like a determined team at 13-2 in the playoffs, so far.

End of story.

Watch a great series. Learn from it. Share it with others.

#GoAvsGo | #GoBolts

Derek | @teemptraining | derekteempt@gmail.com 

Top Outdoor Stairclimbs for Workouts

Lincoln Memorial. Longer steps give you the option of either two powerful strides per step or one powerful stride per step. Be careful on wet days. 👟

Northern Virginia CC - Annandale. Any time you have a set of stairs followed by a flat and more stairs, you have a great set-up to work on acceleration. 💨

Georgetown Steps. Don't fall. But, they are fun. A great set of steps for anaerobic training, long drive phases...the last kick of a race. 🏃‍♂️ 

Byrd Stadium. Smaller and many steps. It's like running a long agility ladder on an incline. Quicken your feet. 🏃🏿‍♀️

Harvard Stadium. Ran these several years ago, and I was sore, sore! The bleachers urge you to drive your knees. When you knee drive, your hips and glutes take a beating. 🎽

Any football stadium with bleachers and stairs space.🏟 

Try these out. Share some more...because I want to run them and give it a theme (good for acceleration, good for stamina, and more).

Derek | @teemptraining | derekteempt@gmail.com 

Celtics vs Warriors 🏀 🏆

Congratulations to the Golden State Warriors on winning the 2021-2021 NBA Championship.

I was cheering for the Celtics because I have been on the fan-wagon since 2008.

Am I bummed? No, but it would have been nice to buy a championship shirt.

Fans and those who are aware of the final results can rest and recognize the skills of both teams.

By the way, how about those super teams? Absent, which is one reason that the Celtics vs Warriors series was a good one. Neither team stacked players like the Nets or Lakers.

They tried.

The NBA has responded well to the superteam stack with five out of the last six champions not involving superteams. I would consider the 2020 Los Angeles Lakers as the sole superteam in that stretch.

Refer to old (writing style and topic) posts: 

1. Durant Superteam 
2. Superteam Preparation

Well, that's a 🏀 wrap. 🥇🌉

Derek|@teemptraining|

derekteempt@gmail.com 

Can't...Do What? 🧠🤔

Ponder this for a second: You can't think like that?

Think about when someone would utter this statement to you or someone else. Why would this statement be mentioned? Who and in what context is this statement often made?

Got it?

It's a bad statement.

How can someone else tell you that you can't think a certain way? After all, it's your mind. So, why not re-state it: Why do you think that way? Of course, add a softer tone to avoid unwanted knee-jerk, you can't think like that, comments, especially in a dire situation (e.g., self harm, harm to others, pushing of a failed outcome, etc.)  

Why do you continue to think that way? With the initial change in thought process, the goal is to steer clear of this particular question.

Someone you know needs an adjustment in thinking...in "can't" adjustments. Can you help him or her?

Derek | @teemptraining | derekteempt@gmail.com 

12 Tips as Your Child Attends Sports Camp

Summer camp season has arrived. I loved the camps I attended, always learned a lot, and took my new skills into every season. So, below are some tips that you can keep in mind this summer for any sports camp you or your child attends:

🏀Use your left. It's the same as work on your skill that needs more work. So, you can drive strong to the 🏀 hoop with your hand. Cool. Practice with your left at camp. 

⚽️Don't laugh. Oh, you can do better? So, you're the best in the rink, in the arena, or on the field, huh? 

🏒Set goals. Parents, set pre-camp goals with your children. Talk about them. Make sure your children come up with a reasonable goal, but don't be afraid to push a goal if you think a goal your boy or girl has set is too easy or he or she has already achieved it.

🏐Always have fun.  Plain and simple...having fun should always be a goal. Ask your child everyday if he or she had fun in camp.

🏑Improve Skills. Go to camp, kids to improve sport skills. If your running form lacks, and you attend track camp, then leave track camp with better form.

🏈Ask Coaches. At the end of the camp week, ask coaches what your child can do to continue to improve skills. If the opportunity exists to talk to coaches during the camp, then try it. Summer camp is a time to grow. 

🏃🏾‍♂️Take Risks in Learning. Don't be embarrassed to mess up. Sports camp is not a tryout camp. If an athlete messes up, a coach should coach them up. If you are going to soccer camp, and you have difficulty with corner kicks...make it a goal to improve corner kicks and go up to the corner without hesitation. The same mindset 💯 holds for any other sport skill.

🤼🏼‍♀️Ask Questions. For the athlete, ask questions about the game you are trying to improve. Volleyball camp: What type of serve do you find most effective? Baseball camp: What techniques can improve a swing?

Many camps have college students, so ask about athletics and college life or what type of student-athlete the player was in high school to get to their current level.

⚾️Play to Win. In my favorite ice hockey camp as a youth player, the last day consisted of a game that we played in front of our parents when they came to pick us up and take us home (it was an away camp). On this day, we were supposed to showcase the new skills we picked up. So, let me say this point...compete! Play to win at camp. You get better that way.

🥍Compete in Drills. If you half-effort drills you learn in camp, how do you expect to improve? Basketball camp: Using a chair as a defender in a 1v1 station? Then, treat that chair like an actual player. Do not mosey past it. Drive past that chair like it is your rival. Ice hockey: Using cones? Don't let the defensive prowess of a cone take the puck from you. Skate past it without a hiccup. 

Got it?

🏊🏿‍♂️Take Your Athleticism Home. The skills you learn in one sport will translate to other sports. If your child receives good camp coaching in a sport, watch how they improve in a second sport.

⛳Don't Get in Trouble. I remember going to basketball camp when I was younger and a couple of kids were kicked out for out of control behavior. So, do not waste a good opportunity by getting kicked out...of camp! 

Non-sports related: I attended an engineering camp prior to college. One day another camper asked if I wanted to leave campus and go with his friends and him to Virginia. Heck no! We were not allowed to leave campus. When we all returned from our breakout sessions, this dude had stolen a van and ran into the dorms to hide from the police.

Be smart, campers.

Have fun. Show your improvement at the end of the session.

Derek | @teemptraining | derekteempt@gmail.com 

Top Grocery 👨🏽‍🍳👩‍🍳🥙🛒

📷 @traderjoes IG

 Prince George's County, Maryland is finally receiving a Trader Joe's.

 The entire county has one Whole Foods and one Wegmans.

 Prince George's County has a population of 910,551 as of the 2020 U.S. Census.

 That's ridiculous.

 Great move now that these three top grocers have landed in PG County. But, people have enjoyed TJ's, WF, and Wegmans for a while. Why is PG just sharing in the experience?

Seriously 910,551...people.

Do you live in a grocery store desert 🏜?

What about a popular and good grocery store desert 🏜?

📷 @traderjoes IG

 Ah, nevermind. Let's enjoy the new TJ's because other than crowded peak times, TJ's is a fantastic place to include in your grocery store arsenal. 

 910,551...and three for TJ's, Whole Foods, and Wegmans combined.

 OK.

 What's the issue? Why the lateness for a grocery store chain that is doesn't need a lot of space, has good food choices, has good portion control food choices, and operates in a good atmosphere? Of course, everyone may not like TJ's, aw heck, or even WF, and Wegmans. But, TJ's is needed.

Having solid grocery stores in a community shows the care for people in that community. For years, I was fortunate enough to live in a city with two TJ's...106,000 in the pop.

So, I see a big difference. 

PG, handle your Trader Joe's experience well. Shop on!

Derek | @teemptraining | derekteempt@gmail.com 

Force'em To Do It ♾🚸

As I listened to pre-schoolers say what they wanted to be when they grow up, it made me think...why do we put so much emphasis on not forcing individuals to do or achieve something?

I get it.

But before you say, "well, they're young; they may change their minds," the youngins can be guided to do well and progressively questioned if they still have an interest. I'd like to call it positive force.

Not reinforce.

Positive force. Guided force.

Your child wants to be lawyer? Show them a court. Show them details bout a law school. Show them a movie or show with a courtroom scene.

Your child wants to be a pro athlete? Take him or her to a game. Take them your child to the gym. Play with your child and compete. Focus on doing well in the classroom and outside the classroom.

I can go on and on.

But, it's healthy to show positive force without upsetting a child. They might have an interest in another subject but keep the same energy.

Have at it, kids!

Derek | @teemptraining | derekteempt@gmail.com 

You Gotta Love Yourself ❤

Peeps! You have to stop hurting yourself with physical harm, with verbal harm, with spiritual harm, with intellectual harm, with financial harm...with harm.

Feeling good does not always come easy.

Receiving compliments does not always come easy.

Helping others does not always come easy.

However, you can tell yourself that you are worthy no matter the load on your situation, on your life, on your friends or family...on your status.

Stop hurting yourself. 🛑

Jealousy...does not cut it. So, someone has things that you want in life or in a particular situation. Those things can include, having a big house, having a fancy car, having a high salaried career, having multiple good opportunities...feeling confident and blessed. Breathe. Look at yourself and perpetually tell yourself that you are wonderfully made.

Stop hurting yourself. ✋🏾

Stop forcing doubt on your skills. 

Haters doubt all of the time because they lack certain skills among other things. See, the previous post on yea-butters and create a dynamic relationship with yourself. 

Feed your mind and soul with good words and phrases: can, good, I've got this, I'll get through it, I need help, I look good, I do well, I'm encouraged.

Stop hurting yourself. ✋ 

Mentally, stop destroying your mind with words and phrases that demean your persona.

Physically, stop treating your body like it is junk.

Spiritually, stop trying to control bigger issues that you have no complete control over, then growing anger because the situation didn't go your way. 

Stop hurting yourself. 🛑

Financially, don't waste money you have made. OK, you cannot find a job or your current job doesn't pay well nor do you like it. Do not further the financial harm.

Intellectually, improve your knowledge.

Stop hurting yourself. 🛑

Put the rope down.

Put the gun down.

Put the knife down.

Put the weapon down.

Put the keys down.

STOP. HURTING. YOURSELF!

Stop.

Derek | @teemptraining | derekteempt@gmail.com 

Make the Obvious Needed Change

Buffalo and Uvalde families and the people of the United States should not have to plea to lawmakers to change gun laws, given the despicable violent and nationwide acts of domestic terrorism. 

It should be a given without interruption.

There are times when you should not have to make a plea in order to warrant a change in your human performance.

It should be a given without interruption.

🤔 

Moves N Skills Challenges 1 👷🏽‍♀️🎽

No Music Challenge. Workout for one month, 10 session minimum without music.

Walk, Skip, Run Challenge. Walk 100m or 100 yards, skip 100m or 100 yds, jog or sprint 100m or 100yds for (you do not have to limit it to 10 minutes): 

1. Time = 10 minutes
2. Timer = How many rounds can you finish in 10 minutes
3. Rounds = 10 (walk, skip, run = 1 round)

Push-ups and Pull-ups Pyramid Challenge. For both exercises, get your maximum number of reps first.

1. Double your number of reps each day for two weeks, starting at 2 reps.
2. Other form: start at 20 reps on day #1, then follow the challenge for one week (7 days)

Jump Challenge. Shallow to medium to long or broad jump. Your jump can be vertical or broad (horizontal). Do it using the same parameters as the WSR Challenge above. You can always change the time.

What is a shallow jump, in this case? If your max vertical is 30 inches, jump 10 inches. 

What is a medium jump...? Max vert is 30in. then jump 20in or slightly greater.

Same idea follows for broad jump.

Skills Challenge. Pick a skill in a sport. You have to make a certain number in a row:

Tennis 🎾 = 100 consecutive wall hits without a miss.

Basketball 🏀 = 30 consecutive shots without a miss. Lay-ups count but you cannot shoot from the same location more than 1x in a row or attempt to make two consecutive lay-ups.

Ice Hockey, Roller Hockey, Street Hockey🏒 = Make 10 consecutive wrist shots and backhand from the bottom of the face-off circle. If it is too easy, then go for time: make the 10 shots per shot selection in 90 seconds or less and pick your corner.

Soccer ⚽️ = Make 10 consecutive shots per leg from the corner of the penalty box. Pick your corners.

Volleyball 🏐 = 20 consecutive serves (40 total), using your dominant hand then your weaker hand. All serves must land inbounds and cannot hit the net.

Baseball/Softball ⚾️ = Hit 20 consecutive balls...Hit 3rd base (not the actual base but throwing out an opponent) from right field 10 consecutive times. Same for home plate from center and 1st base from left field...Pitch 

Football 🏈 = QBs: 1) Hit 10 moving targets in a row from 30 to 40 yards (15 to 29 yards for younger ones) out or a stationary target 50 yards away. 2) Hit the goal post, all three, from 20 yards away with both sides (left hand, right hand) for four round (1 round = 3 posts).

WR: Catch 40 targets in a row of any throw but not the same consecutive throw.

K: Make 10 consecutive blindfolded field goals.

P: Make 10 consecutive punts inside the endzone from 40 to 60 yards away. First bounce must be in the endzone.

Lacrosse 🥍 = Make 10 consecutive shots per side from 18 yards out, about 45° from the goal.

Bowling 🎳 = Make 3 or 4 consecutive strikes without bumpers.

Horseshoes 🧲 = Make 2 consecutive rings.

That should be enough.

Derek | @teemptraining | derekteempt@gmail.com 

The Great Outdoors and Sweat Results

 

Let's cut to the chase:

The biggest barrier to outdoor workouts...the weather.

Other barriers:

• Debilitating thoughts that enter your mind about outdoor workouts. Oh, I can't accomplish good results by working out outdoors. 😤
• Piggybacking off the notion that workouts only occur indoors. Only gyms can do the trick.
• Lack of knowledge. What will I do...swing on branches?
• Lack of motivation. I'd rather melt on the couch 🛋 with my attention dialed toward my phone or tablet.
• Convenience of having heavy weight machines and plenty of heavy weights at your disposal. But, you can work around that and get solid results.

In my masters thesis, I covered playgrounds and exercise. I went around to about ten playgrounds in Cambridge, MA and ranked each one, according to their workout potential, based on a rubric I designed. 

So,what?

Well, my so-what, which is a common research question showed the relationship of how outdoor workouts possess effectiveness. An individual can use playground equipment to get full body gains. The more difficult gains to achieve without using heavier equipment or heavier portable equipment may be observed in the lower extremities. However, you can work around that, utilizing the terrain, inclines, techniques and tempos, and plyometrics in your routine.

Heat 🔥 & Cold 🥶. Would you rather workout in the heat or the cold weather? I am finding out that I can last longer in the cold. My tolerance for cold weather workouts has now dipped to below 20°. As for the heat, I am no longer a fan of humidity like I tolerated as a youth. How on earth did I play in 95+ degree heat?

For the heat 🥵, pick the morning if you can. Pick the evening if you can. Be safe at either time. That is, make sure your environment is safe. For the cold 🧊...bundle up. 

Rain 🌧. I will not play with lightning ⚡, but rain is a go. Torrential downpours...nope. A mist, drizzle, or pitter-patter...yes. The main issue with rain is to have awareness for the surface as it gets slick. So, cutting, stopping & starting, and running may be limited. Certain skills like agility, speed, and plyometrics may take a back seat on a rainy day.

Snow ❄. Snow is a workout. You shovel it; you work out. You walk through it high enough or long enough; you work out. Throw it...a workout. Again, the surface is an issue for slipping, especially of ice forms. But, working 💪🏾out in the snow is fantastic!

Wind 🌬. Annoying but very doable as it applies natural resistance. Pick your angles for applied resistance or assistance in skills such as, strength, plyometric, speed, endurance,and agility. Your balance gets tested well in the wind.

Natural Disasters 🌪🌀🌋 or earthquake (where is that emoji?). Easy instructions: Now is not the time to get in your workout. Dump the pumps for...a windy day. Common sense.

So the outdoor workout restrictions are minimal: weather related. You do not need to bring the entire gym outdoors with you. Bring the essentials:

Body Weight Day?...bring yourself.

Lower Extremity Day?...Bring a weight vest, a set of kettlebells or dumbbells. You can change between donning the vest and taking it off.

Upper Body Day?...Bring a set of DBs or KBs. You could even slip in a barbell with bumper plates - saw that a couple weeks ago. Med balls...sure. No need to bring everything. Pick two at the most, which is the gist for all of these categories. You could get away with three lighter toys (bands, med ball, jump rope, for example)

Agility and Speed Day?...Bring the bands you need for resistance and assistance. You can bring cones, but a lot of fields have enough lines and intersections to serve as zones or endpoints where cones would serve a purpose. 

Plyometrics Day?...If you can find a wall to jump on or off, then good. It is more ideal of that wall connects to grass. Then, you could jump and run. A wall at the bottom of a hill will get you better power to resistance results.

You get it, right?

If you want to pay to use a gym 🏋️‍♀️ in adjunct to outdoor training, then do it. That is a good combination. But, you can save money 💰 and achieve good results with outdoor workout regimens.

Last things...who wants to play? I will put your indoor conditioning workout versus an outdoor conditioning workout of mine. 

Before you do a body weight program, get your maximum numbers or max in 30 seconds. Why? Because when you workout at 80%, 90%, or 95% of your max in a set, you can make improvements better.

Get outdoors! Hydrate! Wear proper clothing - yes, that includes beach ⛱ attire. 

Derek | @teemptraining | derekteempt@gmail.com