As the school year approaches, more physicals will be issued; so arrives the topic of BMI.
Let’s say someone is 5’5”, 215lbs. By the BMI standard, this person is considered obese (BMI = 35.9). Let’s keep the same weight and change the height: 6’2”, 215lbs (BMI = 28.0) is considered to be overweight and on the cusp of obesity. (Whoa, hold up, Derek! Just wait one dag on minute! You mean to tell me that I can’t have that extra muffin in the morning?) Y’all, I never said that! I’m saying that BMI (Body Mass Index) is useful yet slightly misleading.
In these cases, we have two different heights with the same weight. Now, the 5’5”er is closer to the obesity range. Should that person get discouraged? No! The 6’2”er has a case that can apply to anyone. This person could be exceptionally ripped or doused in gristle!
Look at the number of athletes who fall in to this 6’2er category. Obese? Not at all. Muscular? Yes. So, why the confusion? Because BMI is what it is…an index. It is not…I’ll repeat: it is NOT a measurement. It’s a guideline. It does not even have a value. Do you think an athlete is concerned about his/her BMI? I hope not. They should be more concerned about their performance. So, if they are not concerned why are you overly concerned? Yea, but Derek the doctor said I need to lose 20lbs. 20lbs is a good goal. But, the doc didn’t say he wanted you to lose 5 points on your BMI – that does not make the most sense. Because of the BMI confusion, the amount of weight lost is more important.
Other more important measurements include the following: body fat, lean muscle percentage, circumference measurements. If you change these your BMI can rise, drop, or remain the same. The only absolute constant thing about BMI is your height if you have stopped growing. It is possible to gain muscle and remain at the same weight, which indirectly would still make your BMI the same index number if you’re the 5’5er or the 6’2”er at 215lbs. See, it’s a little misleading.
But, BUT! BMI is still useful because it provides a warning. Take the 6’2”er from above. As soon as this type of person stops his workout intensity/level, those bulging muscles wilt. Yea, that’s a good term: wilt. Case and point – NFL Linemen post retirement (I know they’re not 6’2”, 215), Dan Marino and Nutrisystem.
Wilting - it reminds us of the conversational phrase, “lose it or use it.”
Thursday, August 12, 2010
Wednesday, August 11, 2010
Yoga and Pilates: Two Peas in a Pod
It’s only a thought.
You might have seen a group of people carrying yoga and Pilates' mats as they scamper to class. You may have never seen it. But, these two gigs are like siblings. Yoga is the sis and Pilates is the brother. But, they get along in the end. Better yet…they’re both brothers from the same mother: anything you can do I do better; I can do anything better than you type of brothers.
Let me fill you in. Yoga has its special kinds: ashtanga, vinyasa, hot (bikram), power, prenatal, and more. Pilates has its special kinds: Stott, Windsor, mat, reformer, and German (OK, it’s not called German. It started in Germany.) Both of them can correct posture, have strange poses, increase flexibility potential, and work wonders for your core. Pilates tends to strengthen a little more than its bro. Yoga seems to dive a little more into Zen formation – it’s supposed to be peaceful/restful, but you do run into the occasional “fired up” yoga instructor or participant.
Yoga, so I have heard/read can help you manage hunger. Take that weight loss! However, I am not buying into this characteristic because it seems like a simple mind-over-matter technique that can be accomplished doing other things as well.
Men, we are always searching for classes or types of exercises that are manly. If you look in on a yoga or Pilates class, they are female dominated (like most fitness classes). But, if you want to impress your lady or a lady, show her your tree pose or the 100 as shown here:
Lastly, can an athlete perform yoga and Pilates? Of course! A lot of athletes have very tight muscles and need the extra flexibility to move in a better range. Yoga should not be the main component of an athlete's strength and conditioning program, but it could help with posture, flexibility, and relaxation.
Pilates is also a plus for athletes. Certain Pilates moves will be used in a rehabilitation setting, and this correlates to functional movement. The Pilates will also strengthen the mid-section/core. A strong and powerful core equals a strong and powerful mover.
Just do NOT do this.
You might have seen a group of people carrying yoga and Pilates' mats as they scamper to class. You may have never seen it. But, these two gigs are like siblings. Yoga is the sis and Pilates is the brother. But, they get along in the end. Better yet…they’re both brothers from the same mother: anything you can do I do better; I can do anything better than you type of brothers.
Let me fill you in. Yoga has its special kinds: ashtanga, vinyasa, hot (bikram), power, prenatal, and more. Pilates has its special kinds: Stott, Windsor, mat, reformer, and German (OK, it’s not called German. It started in Germany.) Both of them can correct posture, have strange poses, increase flexibility potential, and work wonders for your core. Pilates tends to strengthen a little more than its bro. Yoga seems to dive a little more into Zen formation – it’s supposed to be peaceful/restful, but you do run into the occasional “fired up” yoga instructor or participant.
Yoga, so I have heard/read can help you manage hunger. Take that weight loss! However, I am not buying into this characteristic because it seems like a simple mind-over-matter technique that can be accomplished doing other things as well.
Men, we are always searching for classes or types of exercises that are manly. If you look in on a yoga or Pilates class, they are female dominated (like most fitness classes). But, if you want to impress your lady or a lady, show her your tree pose or the 100 as shown here:
Lastly, can an athlete perform yoga and Pilates? Of course! A lot of athletes have very tight muscles and need the extra flexibility to move in a better range. Yoga should not be the main component of an athlete's strength and conditioning program, but it could help with posture, flexibility, and relaxation.
Pilates is also a plus for athletes. Certain Pilates moves will be used in a rehabilitation setting, and this correlates to functional movement. The Pilates will also strengthen the mid-section/core. A strong and powerful core equals a strong and powerful mover.
Just do NOT do this.
Monday, August 2, 2010
Tale of the Tape: Time vs. Priority
I respect everyone’s time and realize that everyone has different agendas, many responsibilities, and sometimes not enough help to get everything done. However, I also realize that time and priorities are two different things. Sometimes, we say we do not have time to do something. But, we actually should say we have not made something a particular priority. Check…just check this out:
24 (hours in a day) x 7 (days in the week) = 168 hours in a week
168 – 42 (hours of sleep in a week for those that average 6 hrs a night) = 126 hours (remain). We’ll call this “6-R” for the six hours of sleep per night route.
168 – 56 (hours of sleep in a week for those that average 8 hrs a night) = 112 hours (remain). We’ll call this “8-R” for the eight hours of sleep per night route.
6-R: 126 – 7 (avg. hrs. to get ready in a week) = 119 hours remain
8-R: 112 – 7 (same) = 105 hours remain
6-R: 119 – 25 (avg. commute in hours a week. Some areas have a higher average commute.)= 94 hrs. remain
8-R: 105 – 25 (same) = 80 hrs. remain
6-R: 94 – 40 (avg. hours in a work week) = 54 hrs. remain
8-R: 80 – 40 (same) = 40 hrs. remain
6-R: 54 – 7 (avg. hrs/wk to eat and to prepare food) = 47 hrs. remain
8-R: 40 – 7 (same) = 33 hrs. remain
6-R: 47 – 19 (avg. hrs/wk spent watching TV) = 28 hrs. remain
8-R: 33- 19 (same) = 14 hrs. remain
6-R: 28 – 8.89 (avg. # of hours spent on the phone, socializing per week) = 19.11 hrs. remain
8-R: 14 – 8.89 (same) = 5.11 hrs. remain
6-R: 19.11 – 5.83 (avg. hrs per week of religion/church) = 13.28 hrs. remain
8-R: 5.11 – 5.83 (same) = -0.72 hrs. remain (We have lost the 8-hour per night sleepers)
OK, so I left out: time on the Internet, shopping, longer commutes, working overtime, time needed to care for a loved one, time needed to care for kids, and average time playing video games. All of them have an effect. It is also true that some people average less than six hours of sleep per night. Yet, the main issue is that there is still time left during the week to accomplish things that we say we cannot accomplish due to lack of time regardless if we average 6 to 8 hours sleep per night. If we make these things on our agenda a priority, we can perhaps get them done in a timely manner.
For this case, I am of course applying it to working out. I do often hear people say that they are too busy to take care of their bodies physically, mentally, and spiritually. If this is not a problem for you, you may realize that you can adjust your schedule to bring other activities to the forefront.
However, by knocking out some of the superfluous activities (i.e., 14 hrs/wk of TV watching; 13 hrs/wk on the Internet, most of it is not as productive as possible) agendas and goals can be completed. For the quintessential 8-hour sleeper, time is lost if the above schedule is followed. If you find yourself, going overtime with time, then adjustments need to be made in your schedule.
I know there is more to this information.
Tale of Two Cities
Two years ago, this list comprised of your top 10 fittest cities, according to Men’s Health and Fitness:
With the Southeast and the Southwest as the least fit areas.
According to Travel & Leisure in 2009, it was reported that the top 10 included:
Foreshadowing: Boston #14, DC #21
Welcome in 2010, Forbes Magazine and the ACSM (American College of Sports Medicine), the more reputable source on this topic, weigh their rankings. Now, where are the top two cities on this list located? Washington, DC and Boston, MA.
You may say to yourself, “DC is #1? But, the heat hit me in the face this morning!” Or, “Boston is #2? But, it’s bitterly cold!” I don’t blame you for saying these things. I mean, why isn't Honolulu, Miami, LA, or any other warm climate cities at the top of the list? Well, I guess they’re lolly-gagging in the sun.
As a matter of fact, I do not know the correlation between fittest cities and climate. I mean, Minneapolis is high on the list of the fittest. The results show that to be the fittest goes beyond climate control and location. DC and Boston happen to be two of the most diligent working cities in the 50 states with plenty of outdoor activities.
I’m just a little surprised by DC’s #1 ranking in this category (but scenery and parks have the potential to play a factor). I’m not too surprised with Boston’s rank considering all of the students and the city is health-crazed. But hey, these two cities deserve the top rankings.
Any which, who does these polls? How do you rank a fittest city? If you ask me, have you seen the size and athletic prowess of the rats in DC and Boston? That’s enough to make anyone move fast!
Travel happy!
| 1-5 | 6-10 |
|---|---|
| Colorado | VA Beach |
| Minneapolis | Seattle |
| Albuquerque | Honolulu |
| Denver | San Francisco |
| Portland | Milwaukee |
With the Southeast and the Southwest as the least fit areas.
According to Travel & Leisure in 2009, it was reported that the top 10 included:
| 1-5 | 6-10 |
|---|---|
| Denver | Minneapolis/St. Paul |
| Portland | Miami |
| Austin | San Francisco |
| San Diego | Honolulu |
| Seattle | Los Angeles |
Foreshadowing: Boston #14, DC #21
Welcome in 2010, Forbes Magazine and the ACSM (American College of Sports Medicine), the more reputable source on this topic, weigh their rankings. Now, where are the top two cities on this list located? Washington, DC and Boston, MA.
You may say to yourself, “DC is #1? But, the heat hit me in the face this morning!” Or, “Boston is #2? But, it’s bitterly cold!” I don’t blame you for saying these things. I mean, why isn't Honolulu, Miami, LA, or any other warm climate cities at the top of the list? Well, I guess they’re lolly-gagging in the sun.
As a matter of fact, I do not know the correlation between fittest cities and climate. I mean, Minneapolis is high on the list of the fittest. The results show that to be the fittest goes beyond climate control and location. DC and Boston happen to be two of the most diligent working cities in the 50 states with plenty of outdoor activities.
I’m just a little surprised by DC’s #1 ranking in this category (but scenery and parks have the potential to play a factor). I’m not too surprised with Boston’s rank considering all of the students and the city is health-crazed. But hey, these two cities deserve the top rankings.
Any which, who does these polls? How do you rank a fittest city? If you ask me, have you seen the size and athletic prowess of the rats in DC and Boston? That’s enough to make anyone move fast!
Travel happy!
Friday, July 23, 2010
Let's Move!
If you have not heard, Michelle Obama has launched her Let's Move! initiative, which serves the purpose of fighting childhood obesity (and I'll add in fighting the inactivity epidemic).
On Tuesday, July 13, 2010, Mrs. Obama sat down for a 30-minute interview to talk about her plan. You can see the interview in the previous blog.
I like this initiative. I don't think it is the answer to all of our childhood obesity and inactivity issues, but it is a great...addition.
There were four things that I want to concentrate on with this initiative:
1)Mrs. Obama talked about getting children engaged. I agree with her in saying that kids should be engaged in cooking. I remember being a part of a cooking class as a kid in addition to watching my parents and grandmother cook.
My experiences helped to appreciate how food is prepared in the kitchen and helped to appreciate the cook (you know when you put salt, pepper, sauces, and other condiments on certain foods you are undermining the cook's skills to a degree?). Hey, I'm not saying that I don't do it. But, I don't always do it either.
2)First Lady Obama talked about how grown-ups need to change their habits in order to make this initiative work. I wholeheartedly agree!Kids look up to their parents and guardians. Let's say a kid wants to play, but the parent is not tired from a long day at work. The parent chooses to make lounging and watching TV a priority over giving the kid some attention....Now, I know I do not have any kids yet. But, for the betterment of their health the kids deserve that attention...Changing actions, thoughts, words, and ideals is very important in this case. It can happen.Pacing, organization, and control will be key as well.
3)Our First Lady Obama talked about establishing a generational goal. Basically, five years is too short to achieve this goal with tremendous results. I mean, an entire generation has been affected due to a change in ideals, thoughts, actions, and words...Would a kid rather play video games for 4 hours or play outdoors? Four hours seems to be the unfair answer.
Don't get me wrong. I played video games too growing up, but the chance to get outdoors and play took precedence. We used video games as a rest period!
4)Michelle Obama talked about professional leagues supporting healthy kids. Mrs. Obama, good looking out on this one! Who do most kids admire? Athletes. In what do athletes play in, well some? Professional leagues. To see an individual with blessed physicality like an athlete (or a non-professional athlete) is amazing to a kid versus someone who does not have that appearance...serving by example and influence is key here.
OK, that's it!
CSCSing it,
Derek
On Tuesday, July 13, 2010, Mrs. Obama sat down for a 30-minute interview to talk about her plan. You can see the interview in the previous blog.
I like this initiative. I don't think it is the answer to all of our childhood obesity and inactivity issues, but it is a great...addition.
There were four things that I want to concentrate on with this initiative:
1)Mrs. Obama talked about getting children engaged. I agree with her in saying that kids should be engaged in cooking. I remember being a part of a cooking class as a kid in addition to watching my parents and grandmother cook.
My experiences helped to appreciate how food is prepared in the kitchen and helped to appreciate the cook (you know when you put salt, pepper, sauces, and other condiments on certain foods you are undermining the cook's skills to a degree?). Hey, I'm not saying that I don't do it. But, I don't always do it either.
2)First Lady Obama talked about how grown-ups need to change their habits in order to make this initiative work. I wholeheartedly agree!Kids look up to their parents and guardians. Let's say a kid wants to play, but the parent is not tired from a long day at work. The parent chooses to make lounging and watching TV a priority over giving the kid some attention....Now, I know I do not have any kids yet. But, for the betterment of their health the kids deserve that attention...Changing actions, thoughts, words, and ideals is very important in this case. It can happen.Pacing, organization, and control will be key as well.
3)Our First Lady Obama talked about establishing a generational goal. Basically, five years is too short to achieve this goal with tremendous results. I mean, an entire generation has been affected due to a change in ideals, thoughts, actions, and words...Would a kid rather play video games for 4 hours or play outdoors? Four hours seems to be the unfair answer.
Don't get me wrong. I played video games too growing up, but the chance to get outdoors and play took precedence. We used video games as a rest period!
4)Michelle Obama talked about professional leagues supporting healthy kids. Mrs. Obama, good looking out on this one! Who do most kids admire? Athletes. In what do athletes play in, well some? Professional leagues. To see an individual with blessed physicality like an athlete (or a non-professional athlete) is amazing to a kid versus someone who does not have that appearance...serving by example and influence is key here.
OK, that's it!
CSCSing it,
Derek
HAHPN - July 2010 #3 - Busy Topic Month!
* Blog
* Pulling and Pushing
* Michelle
* Snapshot!
Blog
Wow, July is a busy month. OK, just established a blogsite...here! :). Meaning, you can see ALL of the past topics covered since 2007. I included the postings from facebook during the Jan `10 to March `10 transition period. I may still post the same things through email. But, Derek, why would you have a blog site and post it through email? Because I know that you may not want to click on the blog hyperlink every email. However, the blog site will include pics (see Snapshot!), is more detailed, and does not include announcements. The emails will continue to be short.
I hope the blogspot is easy to access because it sure is nice to give you the capability to look at old posts...well emails.
Pulling and Pushing
I'm going to try something right now. I know I have been pulling and pushing some folk. Last time I mentioned that I had posted a survey in order to garner interest in a fitness boot camp/fitness mini camp (tad bit sensitive to the name "boot camp". Might need changing) for those individuals up here in MA and down in DC. I know there are many of these "camps" everywhere. But, I'm making mine a lot different. But, by all means, if you have a routine I am not taking you away or pressuring you. It is not my intention. Also, I'm not that type of trainer/coach. I do believe in a network of function. The meaning of the "camps" runs much deeper, and the action is broad. Psst, in case you're wondering I don't just do "boot camps"...
...And for those of you who do not live in MA or in the DC area be patient because like Big & Rich, the country music singers, these "camps" might be comin to your city.Without further adieu (if you filled one of them out, thank you for the umpteenth time. I will give you the results as soon as we reach our goal for either area), I give you:
The DC Survey
The Cambridge/Boston Survey
P.S. The haircut and hair salon question is for real!
Michelle
Did you miss First Lady Michelle Obama? Well, here she is ---- Let's Move!
Will blog on this video/topic and post on the blogspot.
Snapshot!
The first set of photos from the Fitness Boot Camp Trifecta (still want to change that name "Boot Camp") earlier in the month are attached and one is below. I will also put them and any other future pictures on the blogspot.
That's a smile of tired muscles
That's it!
Stay positive my friends,
Derek
www.teempt.com
Facebook: TEEM Performance Training
Twitter: @TEEMPTraining
Thursday, July 22, 2010
HAHPN - July 2010 #2
Park Bench...was rearranged and edited on 12.20.2022. The message below was used as an email
Park Bench vs Treadmill The treadmills are coming! The treadmills are coming! Oh my gosh, hurry and buy one!
Not so fast!
Let me begin by saying that treadmills are great. But, you could do better by having a park bench nailed to your basement floor. A few days ago, I was talking to someone about how much fun it is to perform exercises on a park bench. I mean, it’s a park bench. It sits through the harshest weather, gets messed on by birds, dogs, and people (hey, it’s true). Yet, it sits there; all for your leisure and physical fitness enjoyment.
What can you do on a treadmill?
Run, walk, jog, sprint, jump, shuffle, and upper body workouts. All of this is great! You can also do these same things outdoors, a place that provides a very small amount of aid and does not cost a couple hundred or couple thousand dollars.
So, what on earth can you do on/with a park bench? Squats, various lunges, various types of push-ups, planks, split jumps, upper body workouts, and more. Basically, these encompass the exercises you most likely are not performing to the best of your potential.
OK, Derek, what is your beef with treadmills?
There is no beef. My relationship with treadmills is lean. But, look at it in this manner: the tread on the treadmill is an aid. The handles on a treadmill are an aid. The digital numbers on the treadmill are an easy visual aid. The ground and everything that you cannot immediately touch outdoors are not aids. You have to propel yourself, set your own speeds, change direction on your own. So, with this ideal in mind, why waste time buying a treadmill if it is not going to be used a lot? (Psst, you can go outdoors or use your “indoor playground” for free)
Bottom line: people love cardio. With cardio in mind a treadmill becomes a household favorite. But, you need more than just cardio to meet any fitness goal. Among other things, you need strength training. Strength training is the back bone that a lot of people lack – a park bench offers strength training more so than a wasted treadmill. Now, when the two are combined (cardio + strength training) the results are greater (see the topic “Muffin’s Top – For the Genders” and can revisit “Love and Marriage – Cardio & Strength Training).
Before leaving this topic as is, I know it gets too cold and too hot to the point where you do not want to go outdoors. But, if you’re seriously going to buy a treadmill, which, said again, costs thousands of dollars, by all means…USE IT! If you already have one, decide if you truly need it.
How do you do that?
Well, is it used as a clothes hanger? Is it only used once a week? Has it been broken for a while? If you said ‘yes’ to these questions, then I am an advocate for getting rid of it! You would do your body better if you go outdoors (less aid, fresh air, see things). However, if you work from home and need a walk-station while you work, then you can get clever and make one out of your old treadmill. Otherwise, your park bench is waiting.
My advice to anyone no matter what your age is…GET OUT AND PLAY! Have fun, Derekwww.teempt.com Facebook: TEEM Performance Training Twitter: @TEEMPTraining
Good morning to you all! A few things may change and are happening now.
1) The e-newsletter format. Plan to organize it, so individuals can add or delete themselves from this list. I honor any requests. Also, a new format (unlike the previous one) will be easier to make, be more aesthetically pleasing, and will let me know who is actually taking in this info.
2) Blog. Those very short entries that show up on these emails may actually find themselves on a true blog site, hopefully accessible via the website. You can hopefully also see old posts from a few years ago. Oh, they have evolved
3) Surveys. I randomly selected many people from this list (in the DC and Cambridge, MA area) and sent out a fitness related survey as it relates to fitness boot camps and fitness mini-camps. I can expand these surveys to more DC and Cambridge area individuals on the list, but I will do it with your permission. For those who have filled them out, I say thank you very much! For those who have not (said in a quiet but direct voice) can you please get them in as soon as you can!
4) Photos. Photos from the first Fitness Boot Camp Trifecta held on July 6th, 10th, and 12th are now posted on the facebook page
Muffin's Top - For the Genders
Look at yourself in the mirror. Now look away. Look back at yourself in the mirror. Now look away. Is your belly pouch talking to you? If it isn’t, that’s superb. You are in an admired population. But, for some of us it is more difficult to avoid our ‘Muffin-Tops’ or for our sake, “Muffin’s Top”. I apologize to anyone who has a friend named “Muffin” - we’re building tough skin here.
Who is “Muffin”? I’m not talking about the scrumptious, sweet, and nice buns that come out of the oven. I’m talking about the image of the soft (or crispy) overflow on the top that muffins exude as it hangs over the paper. In terms of physicality, muffin’s top finds its way to nestle snuggle and sleep in our guts. It’s that adipose tissue around our belly buttons that we sometimes name.
Muffin needs to go. Not only does he/she provide some sort of self-consciousness. But, “Muffin” is detrimental your health, especially your heart health. Check it out: blood is trying to make its way to your heart. But, somewhere in the middle it gets side tracked by adipose tissue around the belly button. Meanwhile, your heart is screaming, “Hello, I need some blood!!”
Getting rid of “Muffin” is a great goal. How you get rid of it is even better. You have many options, including the following: exercise (that is, vary up what you do); exercise well (don’t sit around too much); eat (breakfast, snack, lunch, snack, and dinner); eat well (watch everything and eat in moderation, with variety, with balance, and with control). Oh, I could go on. But, I won’t bore you.
I understand that sculpting “Muffin” into a lean specimen is very difficult. I named mine “Jeffrey” and, for the life of him, he hates it when I put effort into my exercise routine and eat well. I keep this idea in mind when discussing goals with individuals and when teaching/coaching fitness boot camps.
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