The Retired Athlete 2022

Serena

Federer

Coach K

Coach York

Tom Brady...wait, not yet.

Subban

Chara

Yandle

Pujols (still in-season)

You may not know it, but without Brady, though with him the list is strong, this retirement montage has significance.

You're talking records, titles, wins, sport growth, streaks, out of sport personalities, people of business, grandparents, athletic stalwarts...you name your quality from the list above. I know I may have missed someone from memory. Apologies pro or college coach or athlete. But, yu have six levels of sports (men and women's tennis, college ice hockey, college basketball, pro ice hockey, and baseball) represented.

Wow!

Has anyone observed the 2022 retirement list?

The pro hockey world was rocked when Subban, Chara, and Yandle retired on the same day in pretty much the same part of the day. They left the sport in good hands because other superstars have risen to the occasion of success.

Twenty-two years into the 21st century and the athletic talent level has exploded. Just look at this list of talented athletes even though a few of them began their pro careers prior to 2000.

I will leave you to looking up each athlete in order to discover their impact on their respected sport and the sports world. 

(These devices need sports teams emojis.)

Much success to you | Derek | @teemptraining | derekteempt@gmail.com 

Core Work: Apple Picking in the DMV

With late September and the fall season here, it is time for a family fun and regular fun activity: apple picking.

I have loved apple picking since I lived in Massachusetts. When I was younger, pumpkin picking ruled the fall season. However, as a resident of Massachusetts, I learned that apple picking reigned. See, when you are repeatedly asked, "did you go apple picking yet?", you go apple picking right afterwards.

I let the good peer pressure get to me because the annual trip to an orchard over the years has made the fall more special.

It's fun. You should do it if you do not already partake in apple picking. No bum faces!

Core Work. With a much intended pun, apple picking works your core, the region of your body that controls coordinated movement; typically your mid-section as connected with to your limbs. Core work helps you pick more apple cores. You have uneven terrain, apples in different positions on the tree, and apple picker poles to reach the hard-to-reach places.

Jumping. Jumping is still core work. You do not have to jump to get apples, but you can.

Squatting and Lunging. Get the low hanging fruit. You may have to move branches out of the way, but squat and lunge to reach those apples. 

Kids. Bring them because they like to pick apples while sitting on your shoulders. Phew, that was good core work, right there. Plus, the terrain trudging was tougher while holding a bag and giving a shoulder ride.

I think you get it. 

Take a drive and go pick.

Much success to you | Derek | @teemptraining | derekteempt@gmail.com 

Motivation is Crucial

Just do it.

Ante up.

Let's try this:

Turn a feeling into a do.

Want to lift?...Just do it.

Stuck at a weight you lift?...Ante up.

Want to play a sport?...Just do it.

Need to improve a sport skill?...Ante up.

Want to ride your bike more?...Just do it.

Have a need to bike faster with more stamina?...Ante up.

Want to run faster?...Just do it.

Want to run faster with more reps?...Ante up.

Need more sleep?...Just do it.

Need to change your sleep environment...Ante up.

Want to eat better?...Just do it.

Do you tend to succumb to eating pressures?...Ante up.

Do need to go to the doctor or dentist?...Just do it. My goodness! Please do it.

Ask questions at your appointment...Ante up.

Do you want to stop drinking and/or smoking?...Just do it.

Quitting needs to happen now?...Ante up.

Do you want to pray more?...Just do it.

Do you need to have more serious focus on faith and spirit...Ante up.

Do you want to invest in yourself more as it helps you and others?...Just do it.

Looking for ways of empowerment?...Ante up.

Two similar commands that use few words. They cut to the point. You should too.

Much success to you | Derek | @teemptraining | derekteempt@gmail.com 

Nutritional Coaching: You Need It

Remember these dietary stats: added sugars, high saturated fats, grams of sugar, additives.

Your biggest culprits in foods that are sold at good grocery stores like Trader Joe's.  

Here is the article to prove it: TJ Foods Nutritionists Avoid

I do not have to list the exact foods. Why? Because all you have to do is read the labels and see if the percentages or grams next to the stats listed above are high.

Check it: I am not saying never buy these items. However, if you wish to follow a good nutrition regimen, then you want to avoid excess sugars, additives, and high saturated fats among other high numbers such as cholesterol, sodium...the dietary stats that get you in trouble.

Capiche?

Trader Joe's, on the other hand, is a great store: 

The portion sizes...controlled!

The variety...plenty!

The customer service...yessir!

The healthy foods...on it!

The small grocery carts...helpful!

What does it mean? Good characteristics for a grocery store chain. Two thumbs up.

Label Reading. If you are your household's primary grocery shopper, then you need to learn how to read food labels. No excuses! You cannot grocery shop with blinders on as you drop any and whatnot into your grocery cart or basket. Get a grip on food labels. 

You know the following among other food label skills:

• What is a serving size?
• How much fiber is included? 5% to 20% is good. Honestly, those xantham gum tortilla wraps that you can get at a store such as Food Lion...yea, be aware of their 30%+ fiber grams. 
• What is the first ingredient?
• Is their high fructose syrup in the ingredients?
• How many sugars grams are here?
• Benzoate what and other additives?
• How much saturated fat is in the food item?
• Cholesterol? Sodium?

Alright, I could go on and on. You need to read the labels and ask questions. Do you need an outlet? I got your back.

Food Coaching. Ask yourself how do you feel because it affects the items you buy. Typically, if you shop hungry, then you will buy hungry. When you buy hungry, you buy the high sugars, additives, high saturated fat, and high fructose corn syrup, low fiber, and more food items.

So, coach yourself through the hunger shopping. I know how you feel - there's that f-word again in feel. Helpful methods for this feeling: No, I don't need that food item; and No, I can get a better item. It may take a few trips for you to master the avoidance of food items that you do not need to purchase. 

Do think about the better part of your nutrition goals. 

Please, read. Then, empower your grocery item choice with sound decisions.

Care about your grocery shopping skills.

Much success to you | Derek | @teemptraining | derekteempt@gmail.com 

It's Football Season, So...

Football fans...listen up!

If you are a football fan with health issues, health issues that you aim to control, or health that you want to maintain or improve, then you want to take breaks and, perhaps, stream football games.

Let me explain.

Don't let my words deter you from your fun. In fact, I hope you have more fun as you pursue these suggestions:

1) Stream. OK, you have the enormous flat-screen TV. It hangs on your wall in a great location in your home. During commercial breaks, can you still see your screen if you walk around? 

Hold this thought.

2) Elevate your legs. Swollen legs occur with prolonged sitting and standing. So, if you are watching a football...excuse me three football game times in a day (all ESTs of 1pm, 4pm, and 8pm on Sundays), then you should decrease the amount of swelling in your legs by elevating them.

3) Walk around. OK, now you are starting to put it in unison. Walk during commercial breaks. Walk during timeouts. Walk during plays. Oh, walk at halftime. Do some movement to move your blood around. Help out your heart and circulation, especially if you are a football watching fan with circulation and heart issues. Don't sit for six or more hours without some light to moderate movement. 

4) OK, all at once. The thought: Coordinate streaming, elevator, and walking or moving around. If you do this action, you will not miss any football action. Check it out...no FOMO. You get to have your cake and eat it too. 

Somewhat.

Watch football in your recliner. As the game continues, get up and walk around as you stream on your phone. You can go outdoors without missing a beat of the game. 

Bad quality? OK, then do a game day workout. Look, now you truly act more like the players you watch.

Much success to you | Derek | @teemptraining | derekteempt@gmail.com 

Eating Habits: September 2022

It's September.

I've mentioned it once, twice, and more before: We are in the eating season.

Do or eat what you need. If you have good eating habits, recruit others. If you have bad eating habits, don't recruit others. Per this article linked below, the last paragraph does it, for me.

(5 Terrible Eating Habits - grab-n-go; stress eating; screen eating; eating out; super-sizing.)

Eating better isn’t just about making healthier food choices. It’s also about creating an environment that helps you resist temptation. Keep these tips in mind to avoid eating habits that cause weight gain.

I kind of gave up serving as the food-police several years ago because it got too annoying. People know what they are not supposed to eat, but they do it anyway. Who am I to correct them? I cared about how people fueled their bodies, and, to a degree, I still care. However, I give a good warning in fun. After that, eat how you want to. Don't let me ruin your health pursuit.

You only live once.

Stop. That's another topic.

Let me give you my last food-police encounter (it occurred a couple of weeks ago.) I walked into a center and after some fun introductions, and in good nature, I mentioned to the front desk representative, "Uh oh! That's a violation", referring to her glazed cinnamon buns and chips.

She was serious when she responded, "No, they're not." Another gentleman agreed with me. Jovial seriousness filled the air but more seriousness on the reps behalf.

Quick story: Another former colleague of mine and I once hid our supervisor's Ramen noodles because we cared for his health. That represented the fun and careful energy towards food-law enforcement.

Or, food-police action.

Look, I have my food habits as well: cookies, have done stress eating, and the other four bad habits aforementioned. But, the bottom line is control. You have to control these temptations. One of the most difficult tempations...eating out with others - the peer pressure. Too many people do it on a regular basis. Yes, it is fun and builds camaraderie as you chat. But, weekly or daily outings can hurt your physical health (excess salts, sugars, fats, alcohol).

Of course, healthier options exist. Pursue them. Vary up the moment between going out and not going out. Guess what? If you have FOMO (fear of missing out)...YOU. DO. NOT. HAVE. TO. EAT. OR. DRINK. ANYTHING...ESPECIALLY. IF. YOU. THINK. IT. IS. UNHEALTHY...Or if you are simply not hungry or do not drink.

Capiche? Makes sense.

So, my food-police positon has transformed into food monitor or food-advisor. You know the ramifications. Good. If you need help, let me coach you through it with fun and good nature.

That's it.

Much success to you | Derek | @teemptraining  |derekteempt@gmail.com 

Swim Season: Neighbrhood Pool

Well, neighborhood pool season has ended.

How do I rate this end to a great season: ☹

Why the sad face? Because the 2022 pool season was a good season. I am proud to see that my son made big strides with his pool confidence and performance. My daughter...she made strides of her own that we will build on. Fearlessness and patience have been huge in their pool development.

Psst, I think my daughter really wants mom to swim in the pool with her.

Prior to the neighborhood pool season, we set goals: My son had to swim the length of the pool without stopping. My daughter had to swim the width of the pool without stopping or with noodles.

Now, as I type this post, my daughter used the two pool noodles we have very well. She did roam around without me guiding her. My son might have adopted the temporary nickname, Pool Shark.

Pool Independence. Parents, if you have confidence that you can teach your kids how to swim well, then do it. Throw away their fears of the water, especially if your children have fears of full body submerging. As your young ones improve, let the watchful sitback take effect.

The Sitback - With care you witness your children develop a skill. Depending on its difficulty or environment, you put a little distance between parent and child. Smile, congratulate, and continue to encourage the progress made. Good job, dad! Good job, mom!

Pool Fun. The number one reason and goal to attend the pool...to have fun. The other skills were secondary. With neighborhoods, kids see their friends and add to the fun they already experience around respected homes. Perhaps, a bit of competition ensues - I second for competition - that will make your child a better swimmer. No one is asking for your son or daughter to swim like Phelps or Ledecky. But, you can compete in the pool with games and races.

Well, with Labor Day always on the mark for the end to the neighborhood pool season, expect more improvement and fun next season. 

You have until Memorial Day to prepare...eight months!

Much success to you | Derek | @teemptraining  | derekteempt@gmail.com 

Bickering Body Disagreement

Uggggh!

I don't know who may see this post or when you may see it. But, does your profession face a lot of bickering? 

Sure, disagreements occur. You may experience disagreements in your daily meetings whether they occur in-person or virtually. If you drive into work, you may disagree with the skill and decisions of other drivers. Disagreements are everywhere, and we see their endless cycle every day.

However, one thing that shows a bit of annoyance is the amount of bickering in the human performance world. The human performance realm is broad; so the main industry that I am referring to for this matter is strength & conditioning. If you follow s&c Twitter, then you have seen the difference opinions. The do-it-my-way/our-way. The no-this-is-how-you-do-it. The...well, insert an argument and it has been bickered: strength, conditioning, rest, nutrition, supplements...my goodness!

They will happen due to many functions and many parts.

Guess what? That's fine. 

I do think it shows an industry that cares a lot about its student-athletes, the busy professional, sport coaches, other s&c coaches, and skill set or skill versatility. Look, strength & conditioning is underrated. Oh yes...underrated. You mention s&c and the majority of people think about words such as muscle-bound, big, lift weights, and pain. The fact that many sports teams have just started hiring s&c coaches or have not hired one could emphasize that certain organizations do not value strength & conditioning...yet. 

They should.

But, they have not.

Words and phrases such as smart, determined, versatile, creative, and collaborative encompass the description as well.

In terms of relationships with teams, you could also argue, "Well, coaches and specialists should contact teams." Calls do happen. Do teams and organizations follow up?

With any splurge in s&c positions, more disagreements within the field may follow. But, with different athletic or movement environments, the bickering is a given. The medical field does it. I bet the legal realm does it. 

It's progressive.

Disagree.

Agree to disagree.

Avoid attacks.

Hope about that?

Much success to you | Derek | @teemptraining | derekteempt@gmail.com 

👏🏾 Good Job, Parents!

At the end of a short or long day, parents make the sacrifice and good time to take their kids to practice: athletics, music, academic, or any other practice. Whenever I see or hear about a parent of family in a scramble to race their young ones from one practice to the next, I immediately ask myself, "I wonder when the parent has the time to workout?"

Don't forget that you do have time, parents. Do you have the motivation? That is the real question.

But, I want to commend parents on a very good effort I witnessed as I watched my son's practice. Parents, you are doing a good job of preparing meals. I saw people eating soups, salads, beef (after a personal workout), and plain ole, good meal food items. Not a stench of fast food was in the air.

What's wrong with fast food?

What...like the smell of Popeyes, McDonald's, from a corner take-out joint? In an athletic venue with many individuals training their bodies, those smells are annoying. They promote the opposite goal of the entire athletic atmosphere. Keep up this good work because athletic seasons are long. It is only September with the eating and holiday seasons ahead. You can make it to the end of the respected sport your child(ren) plays!

Hearty meals have importance on busy days. If you can prepare and eat on-the-go meals with a hectic after school schedule, then you will reap good benefits. Why? Because you show focus, care, and detail when times are tough. 

What if you decide to have pizza or fast food while you wait for practice to begin or end?

1) Don't get down on yourself. Get back on course right after that day or on that day in some healthy fashion.

2) Are you in a facility in which you can workout? Yes, then workout. Walk, run, shoot hoops or something.

3) Are you outdoors? See answer #2.

4) Still working? OK, then finish your work but don't stress eat.

All in all...good job, parents! Get through these athletic seasons feeling good about your health progress. Perhaps, you will inspire your child(ren), other family, a neighbor, another parent on the team, or a co-worker.

Much success to you | Derek | @teemptraining | derekteempt@gmail.com 

Standing In The Cold At The Bus Stop

Oh, you know it is coming. 

The cold weather season. The season that sees fewer kids at the school bus stop. The season that orders you to dress in layers. The season that has the ability to shut down school due to the outdoor environment. Cold weather season... Brrr!

Do you have a plan? Your plan may involve mental, physical, timing (when, if, or how, you will venture outdoors) preparation. When the weather shifts, plans change as they should because the weather alters schedules..

Mental Plan. Starting visualizing yourself in cold climates. Visualize how your body looks: Are you dressed well? Does your face have a frown? Are you complaining? How will you overcome the chill factor? Your mind is an important gateway to surviving the cold, especially if you think you will be exposed to cold weather for what seems like eternity.

The moment will end. Kids, your cold state will subside once you get to school.

Parents, go back in the house. You are fine. 

Physical Plan. You can prepare for cold weather workouts. How? For one, if it snows, then you may not use fields or trails as much. Therefore, get in as many field, court, outdoor roller rink,, and trail workouts now. Another adjustment, holds for what will you do when you find yourself waiting in the cold? Jumping jacks are fine as are squats, lunges, heel raises, and also other active warm-ups. Practice some now.

Timing. Your bus arrives at 7:45am. You can see it arrive from your living room window. Do you stand outdoors for 10 minutes in cold weather, or do you walk or run out as the bus arrives? If you stand early, then prepare to move around and stay warm. If you wait in your home or elsewhere, then prepare to get up and get out - the stay ready, so you don't have to get ready approach to waiting. The latter is easy said then done in some cases; depends on the morning.

In all three aspects, you, or rather, you and your child(ren) have a chance to hone your preparation skills. Preparation has a tendency to lead to solid success.

Much success to you | Derek | @teemptraining  | derekteempt@gmail.com 

In-Home Grind

Home is where the heart is. Truly. 

You can explore other locations. You can live in other locations. You can work in other industries. You can drive different cars. But, home, with its many faces, attracts you. 

You return home in the name of sweat after your gym workout, which is located 15 to 30 minutes away. Could you have sweat-sessioned at your humble abode?...Of course! 

With the in-home side of training, you have two options: an in-person-in-home session or a virtual in-home session (see Virtual Grind). But, the main success of in-home training lies with you. Do you want to use your home as your gym?

1) It is convenient. Everything is yours and at your disposal: hydration, cleanliness, equipment, no lines, and knowledge of equipment that you never knew how to use.

2) It has less hassle. You can walk in feet to your workout station. 

3) It pushes for independence. Look, the drive off live and in-person social interaction is not present.

4) It promotes creativity. You are too use to the equipment a gym owns. You think that in order to receive a good workout and to feel good that you need the machines and weights that reside in a normal small or large gym facility. Gyms are fine. They help. But, your in-home experience is accented and improved by stairs, floor space (clean up), walls (some gyms have ample wall space) outdoor training, 

Much success to you | Derek | @teemptraining  | derekteempt@gmail.com 

My Knees. My Back. My....Stop!

I get it.

Your joints hurt. You hear cracks in your joints when you get off the floor. Your movements lack fluidity. You are no longer eight, thirteen, or twenty years young. 

But...

This but is big (pun very much intended)...

But, stop telling us about your knees, your back, your elbow, your ankles, your hips, and your old young age like you are an 80 years young-30 year old! Congratulations! Guess what? You're still young. So, stop acting like...No, stop embracing old age at a young age.

25 year youngsters complain of old age.

30...35...40. Why complain? Go workout.

You can still lift. You can still run. You can still stretch. You can still bike. You can still skate. You can still sleep for recovery. You can still eat and drink right. You can still avoid smoking, alcohol, and drugs. 

Can you stop the old young-age complaints?

I know the body changes as we age. But, at 25, 30, 35, and 40 years young, do not act like you are 80 years young.

Heck, when I am 80yy, I want to be in good physical shape. There are plenty of 80 year youngsters that move around...slower but they feel good. Sure, I will be slower at that time. But, I will address changes, as I have been, between now and then.

At age 42, I still sprint, lift, stretch, sleep for recovery, eat right, never have smoked anything or done drugs in life. Also, I don't drink. Shocker...an adult who does not drink. Yet, plenty of us exist. 

Join the movement! But, please change up your words. Your knees? My knees hurt at 38, possibly from some wear and tear and improper maintenance coupled with a shoe change. You know what? I addressed it. The pain left. The jumping returned!

Join this good movement.

Much success to you | Derek | @teemptraining  | derekteempt@gmail.com 

Virtual Grind

Virtual session

The coronavirus pandemic period changed. I know strands continue to occur, but the height of the pandemic alarmed everyone around the world. 

Life changed.

The fitness industry, and for that same topic, the physical training, strength & conditioning, and human performance industry changed. Many individuals resorted to virtual training. 

It is a viable option for results and feeling good.

It can be coupled with in-home and outdoor training. But, when it is coupled with in-home training with both the coach and participants in-home, the session is more personal.

You're in-your-home. Yes, it is that simple.

For both sides, you can stop any other in-home activities and transition to physical work with quickness. No travel. No congestion. No rush unless you are not set up yet. Pretty much...no hassle.

If you relate better to in-person, the only barrier between you and a coach is the screen (and, of course, distance). So, to combat the closeness barrier you crave, you have to tell yourself that you can complete workouts without the ability to speak with your coach within reaching distance.

In actuality, the coach is right there. So, lift the weight. Run the stairs. Sit & stand. Jump. Lift the weight again. It is...that simple.

Much success to you | Derek | @teemptraining  | derekteempt@gmail.com 

🗣 The Talk of Talking in Parentheses

Our minds play tricks on us if we let them. 

Our actions play tricks on us if we let them.

Our words are gateways to our minds and actions..

So, adding words that do not exist in a phrase or moniker can have negative effects, which can alter good human performance. Take, for example, the following:

Black lives matter. STOP! Don't you dare get political here. Insert ________ lives matter. I'm talking about the words themselves. You do not see the word only. For some reason, and no matter what side of the issue you represent or represented, individuals interpreted only. Of course, tensions grew in 2020 and 2021 regarding this entire moment.

Moving on...

You will never be able to do that. It does not matter what that is. However, knock out never. OK, now repeat the sentence. When it comes to goals, motivators, and possibilities, never does not have a place.

You always do this. Huh? What happened to at times and often? Always, even when a person wanted to pinpoint a statement, cuts. Always says that you never (there it is again) take breaks. Always and never are similar words. Well, they have strong meanings.

I think you get it. 

Wait! One more...

I'm just a ______. Fill in the blank: freshman, beginner, forward, kid, mom, dad, screw-up, assistant. Just calls for an alternate way of stating a skill you have or want to attain except when just is used to convey urgency with motivation as in, Just do it.

Just do it is strong in human performance as repeated in recent posts.

Much success to you | Derek | @teemptraining | derekteempt@gmail.com 

Bands: Buy Their Versatility

Not a band

Most of the topics in this blog do not need long explanations. The chat on bands represents one of those topics. For one, they are self-explanatory:

They're bands. They apply resistance. When performed with proper form, bands apply resistance on the lift, the hold, and descension. Or, as we specialists, coaches, trainers, and therapists, call it: the concentric, the isometric or iso, and the eccentric.

Mini Bands. Best Usage: When wrapped around your wrists, wrists coupled with dumbbells as in a dumbbell press, legs, ankles, or feet.

Power Bands. Best Usage: When wrapped around barbells or grabbed in squats and lunges, upper back for exercises like serratus presses or resisted push-ups, straight bars for assisted pull-ups.

Therabands. Best Usage: In rehabilitation. They're also good to use in rapid or controlled movements over longer ranges of motion such as in kicking.

Resistance Tubing. Best Usage: With shadow boxing, lateral walks, upper body band pull outs, rapid pulls, rapid presses, kicking, and isolated shoulder girdle work.

Then again, you can use these bands for crazy and unorthodox lifts and resistance. But, those movements are not for the faint of heart. 

Much success to you | Derek | @teemptraining | derekteempt@gmail.com