Health & Human Performance Spur

Tuesday, December 27, 2022

Movie Moving

This week provides a perfect opportunity to watch long awaited movies or to get out to the theater. But, let's say youare at home enjoying the movie screen.

What can you do?

By the way, you can take this tidbit into any future moment and year.

As far as your human performance, you can do any of the following:

If you have ads during your movie...

Pick a rep range and three exercises - see how many sets you can complete.
Pick one exercise - see how many reps you can get in before the movie comes back on.
Pick a rep range and three exercises - perform a set of the exercises and hold some type of plank for the remainder of the ad.

If you do not have ads during your movie...

If you take a very short break to get a snack, answer the door, or answer the phone and your break sees you going up or down the stairs, then run or skip those stairs.
So, you're slower moving on stairs and cannot run them, do some fun coordination movements such as stop, walk, stop again.
Or, bust out a dance move.

If the movie continues without an ad or break...

You can always stretch while you watch the screen. Movies have a tendency to relax, so relax with a stretch at some point.

Hey, it's a good week to experiment in these ways. Plus, you can do them at other times as well.

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

🎉 The 300th Post?

Nope. Not yet.

I don't know if this post will be the 300th for 2022 because I am writing it on Friday, September 23, 2022.

Since I am not looking at my total number of posts for September at this time, I cannot tell you how many posts I have written in 2022.

The last time I checked the total it read: 148.

Yea, I passed that number.

September began with a bang with four posts on day #1. My guess is that I am currently at sixteen for September and around 160 for 2022.

Good. If I can get to 190 posts by the end of September, then that would be good. The grind will intensify the last three months of the year as will the events of the year. Man, are there so many topics. Plus, you all are owed a bunch of exercise related topics with some photos. Many topics this year have been centered around motivation and set-up. But, you need exercise or strength & conditioning.

So, since it is December, and this post has finally shown its face...how were the exercise posts between September and now?

Did you do them? Any of them? Did you incorporate them into your workouts?

Why and why not?

It is all a grind, regardless!

Merry Christmas! Happy Hanukkah! Happy Kwanzaa! Happy Holidays! Happy New Year!

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

10 Items: What Music Can Do For You Performance-Wise

Music.

Can you hear it?

It's more than noise. It's more than coordinated and organized noise. Music provides and engines so many situations. It's used everywhere. In quiet places music is appreciated. In addition, people are so creative with music that they use any surface to bang out some notes.

Let's see ten of the provisions of music:

1) It energizes you. Think about lyrics in songs like Eye of the Tiger, O Holy Night (you know you belt out those lyrics with Mariah Carey), Lose Yourself, Hey Ya, and so much more.

2) It helps you to compete. When I write these posts, music helps me to pace myself - I try to see if I can finish a post before a song ends, or how deep into a song can I get while writing? I do the same thing while I drive - How many exits will this song last?

3) It puts you to sleep. Nope, the music doe notes to bore you. Just put on some good music and fall asleep. As a teenager, I found the sound of ocean waves provided a refreshing soft noise.

4) You can study. Sleep helps you retain information. But, you can learn by making up tunes about the information you study. For example, make up a rap to memorizing the cranial nerves and their functions. Better yet, do a tune for blood flow through the heart and lungs.

5) Music celebrates. Every celebration has music, right? Birthdays, holidays, welcomes, births, festivals, amusement parks, and on and on and on...

6) It helps you shop. Why do grocery stores and department stores jam so well? I know I am not the only one who grooves while grocery shopping. I cannot help but to move in aisle 14 as I shop for apples lol. Listen when you shop again.

7) It helps you enjoy the dentist and doctor. Music may be different when you visit your primary care physician or specialist versus the dentist's office. My last dentist visit, which was earlier this month, had me singing along and bobbing my head in the dentist chair. I was still when my teeth wer cleaned...but I hummed too.

8) It gets you through tough reps. I tell people when they work out to listen to the music. If youndo not know the song, then listen for patterns in lyrics or in the beat. Why? You can finish the workout better. Count how many reps it takes to get to the next bass drop or to the next repeated lyric or stanza. This technique works with set weight repetition ranges or when using time (30 seconds) for reps.

9) Music preps for distraction. The best scenario that I can think of has to do with preparing for a game, especially when your team is away. You could, I repeat, could use music to simulate speaking over a loud crowd. Quarterbacks know. But, if you play in a smaller setting (basketball court, ice rink, volleyball, etc.), you can use music to prepare.

10) It gets you through tough times. Songs such as, Brighter Days, Promises, and Break Every Chain to name a few have superb lyrics that you can use after listening to them.

Use music for any situation for as long as you need to use it.

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

Righty, Lefty, Correct?

Even though 2022 is coming to end, let me give you some gems that you can try or ponder in 2023.

Hopefully, do.

My inspiration for this post spawned while training a valued client as we threw a medicine ball. The medicine ball, when thrown, can be a stress reliever. You can also work on your road to ambidexterity.

Yup!

Catch that bad boy with two hands. Upon throwing the ball, alternating leading with either hand. You can still throw the ball with two hands, but you will follow through with one hand after each throw. If you only want to follow through with one side versus alternating, then that's fine. The follow through allows you to work on your less coordinated side.

Have at it!

While I am on this subject, do the same technique with kicking and trapping a ball. Not a medicine ball...ouch! Kick and trap with a fùtbol, kickball, or football. Nothing indicates that you cannot work both sides of your body. Your coordination will love you for it.

As a matter of fact, start your walks and sprints on the opposite foot, especially if you do reps.

Work your left...and right sides all of the time. Open a door, drive, write, type, playbthe piano, and more with your least coordinated side.

Avoid Popeye on one side and Olive on the other.

Alright, try it today in some action. How about pot holding while you stir and cook?

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

Christmas Message

December, as mentioned beforehand, is a great month to start a new habit or polish a current one...or drop a bad habit.

The week of Christmas and any other overlapping holiday - this year Hannakuh, Christmas, and Kwanzaa overlapped - represents a better time to start, polish, or drop habits.

Today, December 27th is the third day of Christmas. Many people have returned to their regular work schedule. Many people have taken the week off and either stayed at home or ventured on vacation. All of these fonal year-end moves are fine. For one, they can set you up for new achievements, new ventures, new goals, and valued time.

This week, you may see messages from the millions of philosophers we have here in the world who will remind you to: Leave your worries behind. Don't bring them into the new year...What will you focus on next year? This lull week, as I like to call it, between Christmas and New Year's Day, gives you the chance to polish up 2022 items and prepare for the ones that 2023 has to offer.

So, you don't have take everything down just yet. In fact, put up reminders that will help you for the remainder of the year. Continue to surround yourself with folks that make you feel good and encourage you. Please, do let go of burdens and actively change the situation.

Polish up and enjoy what 2023 has in store for you!

What are you doing this week?

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

10 Items: Christmas Movies

The Christmas season is not over yet. It's only the third day of Christmas.

Aren't you supposed to get three calling birds today to go with your two turtle doves and a partridge in a pear tree?

Continue to enjoy the good company of which you surround yourself or these 10 movies listed in random order. There are plenty more Christmas movies, but these 10 hit it:

1) Elf - lol.

2) Home Alone - Was the absolute best when it entered the movie scene.

3) Home Alone 2 - good sequel.

4) National Lampoon's Christmas Vacation - absolutely the best.

5) The Grinch - the Jim Carrey version.

6) Jingle Jangle - enjoyable for everyone.

7) The Polar Express - a good one for the family and kids.

8) Arthur Christmas - charming.

9) A Christmas Story - gotta have one classic in there, right?

10) This Christmas - star studded: Idris Elba, Loretta Divine, Regina King, Chris Brown, Delray Lindo...

What is your overall favorite Christmas movie?

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