The 33

It's remarkable to know that the 33 Chilean miners trapped some 2,300 feet below the surface in Chile will be rescued beginning tonight. In fact, the first miner is due out hopefully in the next few hours. This story reflects endurance, patient endurance, heart, strength, and so many other characteristics and themes.

This entire ordeal goes beyond many things that anyone of us have experienced. The rescue is by far the one of the greatest of this century. With much respect, the `00s started with monstrous news. The `10s are not falling short.

How are all of these events connected to health, fitness, and wellness. Well, health, fitness, and wellness are a part of living and are lifestyles. The events that have transpired and continue to manifest affect the lifestyles of numerous individuals - everything is influenced.

The recipe for living well and being healthy and fit cannot exist without the desire to believe and to have faith.

In living and doing,
Derek

HAHPN - October #2 2010

• It's Fast Food...in Abundance
• The Athletes, The Young...Easy Does It Y'all
• The Good and More Good

It's Fast Food...in Abundance

The United States ranks #1 in the fast food industry. Many sites rank Americans as consuming the most fast food. Euromonitor.com ranks the U.S. #1 in fast food consumption. With fast food restaurants in every city (some cities are more saturated than others), it is difficult to pass up a restaurant. Seriously, it's a culture thing. So, don't blame yourself too much.

Yes, I said it! Do not blame yourself too much if you consume more fast food then you would like. Let's face it: If you're hungry... I mean really hungry... you look to your left and to your right...up the street and down the street...and all you see are fast food chains (or in food courts). Chances are that you will eat at the fast food place. It's difficult to avoid it; however, it is avoidable. Fast food restaurants know exactly what they are doing when they advertise healthy menus.

McDonald's can add a tofu and brussel sprout burger, and it will still be suspect.

The Athletes, The Young...Easy Does It Y'all
I see a lot of young athletes and young non-athletes consume a large portion of junk food...when it's unnecessary.

I truly think that all young athletes should understand that junk food before competition is unacceptable. Yes, it's fuel. But, it certainly is not the best fuel or even the right fuel. I am aware that it is sometimes the only choice to make. The unnecessary consumption plays in when it is not the only option. As a former college athlete, I remember eating junk food before a game because it was the best and fastest option. Plus, how many college kids are going to prepare their own food for the road?

I also truly think that all young non-athletes should understand that the rare consumption of junk food is accepted. At a young age, teenagers gain an acquired taste for junk food. This acquisition continues into adulthood after it overtakes a good percentage of a teenagers diet. Thus, the inclusion of powerfoods is lost.

It's a battle that will be hard to break.

The Good and More Good

We have established that the abundance and density of fast food restaurants promotes problems for those who are really trying to eat healthy. The same rule counts for cheaper buffet bars, large and scrumptious holiday dinners, and freebies.

With this establishment, a person who is beginning an exercise routine, an avid exerciser, and an athlete somewhat fall in the same nutritional choice category. All three groups have to make the conscious decision to make a change in their nutrition plan. They may not eat the same foods or the same amount of calories, but they will share this restriction: avoiding what they know is bad for them! Simple as that.

The "good stuff", which we are calling "bad", is a form of satiety for those that do not follow a plan. The "good stuff" is also a nutritional break for those that do follow a strict diet plan.

I'll end: eat up!

Be well,
Derek

HAHPN - October #1 2010

• Pain Has Feelings
• It Starts in the Mouth

Pain Has Feelings
It hurts.

I used to believe in "no pain, no gain". I do not anymore. When it comes to exercising, it is not wise to fight through pain that can induce further injury. It's a moral rule of thumb: if a joint is painful rest it and get the appropriate care. A painful joint means that you can work with the pain and to the pain level not through it.

I recently read an article in the Wall Street Journal entitled "Getting in Shape but Without the Pain". Wholeheartedly, I agree with the article and add that the pain you feel when you squat and say "Owie!" is different from the pain you feel sans joint pain when you have not worked out for a while. Just a thought.

Pain is weakness leaving the body...I guess there are several ways to look at this quote. Pain could represent a number of things they do not involve exercise. But, in this case, movements that are pain-free are definitely beneficial when performed correctly; so the effort to strengthen is clearly present. As long as pain is present, very little movement will be performed - those individuals with chronic pain know the feeling.

Pain, it hurts but don't ignore it. Don't let anyone tell you to ignore it, if it is truly bothersome.

It Starts in the Mouth
"It" is not pain.

As I was reminded at my last dentist visit to continue to take care of my teeth; that is, brush, floss, and use mouthwash, I realized that our habits start in the mouth. Good and poor dental hygiene begin in above your shoulders. Often times, we opt to correct these habits that migrate down our bodies. But, there is a large percentage that ignores them.

The dentist, therapist, trainer, and doctor share a common bond with each other and with everyone else: We may not want to visit one another, but we will when it comes down to it...while we're engaged in the treatment we feel smarter...when the treatment has ended, hopefully, we feel better!

This health field is vast (the four mentioned above are just a small part). Many individuals in these professions work together to get the best out of patients. The difficult part is working well with each profession.

Be well,

Derek

HAHPN - September 2010 - #4

• Blunt Nutrition
• I Ate Once and Ate Again (Nom, nom, nom...nom, nom, nom...)
  
• Fasting
  

Blunt Nutrition
Being blunt what I mean to say is "what the heck are you eating?" I am not a nutritionist.



Included in this bit is everyone who does and does not eat well. If you eat well, bring someone else with you to eat as well as you do. Also, it is not the end of the world if you splurge. I splurge at some point and love foods like muffins, cookies, and other non-power foods (they are so good). But, splurging is rare. If you do not eat well...well, then...all I have to say is that it is your body.



There are categories that, for the time being will be deemed as Alpha, Beta, Gamma, and Delta. Really, I'm just having fun with names.



1. Alpha Group - you eat well and pretty much take care of your whole self.
2. Beta Group - you eat well and that's it.
3. Gamma Group - you eat poorly but everything else is good.
4. Delta Group - you eat without boundaries/poorly and everything is not good.



It is difficult to break an Alpha's nutritional routine. Beta's think they are doing everything they can, which includes the "I had a fruit for breakfast, a salad for lunch, and a healthy dinner that I consumed before 8pm". OK, but what did you do to help your metabolism? Gamma's are the barrel-chested individuals who do workout but just refuse to eat correctly/to their benefit. Delta's...(I just let out a big sigh)...are living to live. But, their eating habits could involve other underlying issues that need to be addressed.



For anyone that is reading and saying, "hey, you must eat perfect!" Then, you have not seen me eat around the holidays and at other events during the year. But, I have my boundaries. For anyone that is thinking that they must change their nutrition plan, well what the heck are you waiting for?



I Ate Once and Ate Again

Since I am not a nutritionist, I cannot give anyone a nutrition plan (do seek one if you need to) because that is the duty of the registered dietitian (RD). However, in my expertise I can force order and discipline in what you eat.



I'm not sure why people skip breakfast. But, it's not really a good idea. Aside from spiritual fasting, skipping breakfast just to skip it is like driving down a cobblestone road without tires...think about it....think about it...yea, you could get to your destination; but it will not be fun and will be very arduous. Plus, breakfast possesses the absolute easiest foods to prepare: fruits (no cooking necessary), toast (we're talking 2 minutes while you do something else. Add peanut butter to it and you have yourself a good protein treat), bagel (don't let the public fool you on this one. Again, you can add protein for it to last longer. It's full of energy), eggs (good protein, good cholesterol, while it's boiling you could be ironing). These foods are a few.



Snack: healthy ones are great between breakfast and lunch and lunch and dinner.



Lunch: I think lunch is a big culprit. It is the time of day when you may only receive a 60-minute break. Make it a good break. You'll be coerced by your friends/co-workers to eat at Charlie Shack's Food House (made it up) because their steak and rib sandwich is heaven. There are a few things wrong here: 1) You're on a budget and can't afford Charlie. 2) You want to get away from eating out because you make bad choices. 3) The line at Charlie's is so long that by the time you order your food you have to go back to your office, which means that you scoff down the sandwich, get a stomach ache, sit down at work, fight sleep because you're tired from the energy you put into eating lunch. Therefore, you attempt to listen to the radio just to win a prize with your 30 and over club card. 4) You wore white today and the steak and rib comes with a scrumptious sauce that has inexplicable squirting capabilities. Have you ever experienced any of these reasons?



I'll make it short: On a budget, then stock up on food at home and pack a lunch. You can still eat with your friends/co-workers.



Dinner: we're getting long here so...dinner should not be eaten too late because your body is shutting down as it prepares to sleep (OK, you probably know that). I know that sometimes it is difficult to avoid the late time. Dinner is a small meal. If you're properly fueling yourself properly throughout the day, then dinner will not be full of sweets; and it holds the potential to automatically stay small.



Workout: I'll be even shorter...eating a little something before your workout (i.e., foods that get you going and digest quickly) are great. Post-workout pretty much means "get something in you as soon as possible in order to thank your body" and you can have a meal after that.



Disclaimer: I have not supplied a magic nutrition potion. Everyone is different in their response to food. The holidays are coming and be wise and merry.



Fasting
I have two fasting ideas in mind: regular fasting and spiritual fasting.



Regular fasting, that is, skipping meals because you do not want to regularly consume enough calories is not entirely ideal.



Spiritual fasting, that is, skipping meals to gain a spiritual advantage. However, IT IS NOT A PHYSICAL ISSUE. Spiritual fasting and physicality are two separate things, yet both of them are involved in overall wellness. Yes, you get hungry, you may crave food, and you may end up cheating through the fast. However, it is not a physical issue for one very simple answer: you're participating in it to gain a spiritual advantage not a physical one.



Be fit, be healthy, be well.

Derek

www.teempt.com

HAHPN - September 2010 #3

As promised, below is the five-exercise home exercise workout:

[Just 5]
1) Jumping Jacks - 20 repetitions

2) Split Stance Squats - Hands behind head/arms crossed is easier - 10 repetitions each side

3) Lateral Push-up Walk (Do not have enough space then try: Assume the same start position. Laterally push-up walk to the right 1x. Do a push-up. Laterally push-up walk to the left. Do a push-up. Repeat for 30 seconds/Just short of fatigue/8x each side.)

Perform exercises #1, #2, and #3, consecutively with zero to 5 seconds rest in between. Rest for 30 seconds to 1 minute between sets. Now, perform the second set. You can perform a 3rd set if you are up to it.

After you finish your last set, proceed to exercises #4 and #5. Follow the same sequence as in exercise #1 -#3.

4) Front Plank (advanced = raise one leg and alternate) - hold position for 30 seconds or alternate legs for 20 total reps.

5) Side Plank (advanced = T-Plank) - hold position for 20 seconds.

To increase the fun do these outdoors.

To increase your popularity have your kids/spouse/girlfriend/boyfriend do it too.

Jumping Jacks

Split Stance Squat
(front view)


Split Stance Squat
(Side View)












Lateral Push-up Walk




Middle position











End position













Front Plank Hold







Advanced Front Plank Hold
(w/ hip extension)







Side Plank Hold








Advanced Side Plank
(T-position)

For your physical appetite. Bon appetite!

Be well,
Derek

www.teempt.com

HAHPN - September 2010 #2

* Info-mercurial
* O.P.P. (Outdoor Playground Parts)
* Stay Tuned


Info-mercurial
If you have never stayed up late to watch an infomercial, then you may not get some of the things that I am about to mention. Infomercials are entirely hit or miss. Some of the products that are publicized make it to gyms, clinics, and hospitals. Namely, the Total Gym is a popular item that has been "infomercialized". I personally deem it as the best infomercialized fitness tool.

Then, however, there are products such as the Shake Weight and Vibro Shape, a vibrating shape slimming belt. Seriously, if fitness were that easy that you need to be shaken or you need to shake something then there would not be any gyms, personal trainers, nutrition plans, or anything else associated with sustainable and effective health and fitness.

We would just shake.

Really.

So far, I have never seen any of the fitness gurus and intellects endorse or use any product that warrants very little work. Why? Because you have to work correctly in order to move correctly. If you belong to a gym or have a gym in your building, count how many pieces of exercise equipment have been on infomercials. I will say that the fewer the number the better equipped is your gym.

By the way, dancing is the best shake trimming tool in which you can participate. Have you ever seen an out of shape professional dancer on Dancing with the Stars?...Neither have I.

O.P.P.
No, the group, Naughty By Nature will not be making an appearance in this topic. I'm talking about the exercise version of Outdoor Playground Parts. Sorry to bust your bubble. I know you started singing the song. But, outdoor playground gyms are coming up with a vengeance.

I have to admit that I tried one out on Labor Day. I must say that the OPP's are convenient and very straightforward to use. They are especially more purposeful than a Shake Weight or Vibro Shape. Lastly, OPP's are free!! You do have to get the past the fact that OPP's have fixed resistances, are isolated, are crowded on nice days and in active areas, and are not the best means to a gym.

However, if you are running, walking, hiking, or biking try one out.

Stay Tuned
Just letting you know that I have third part to this e-newsletter/blog completed. It's a short home exercise program that you can follow, especially if you are a beginner. The special thing that I want to do for you is supply you with pictures of the exercises other than what is already on the Internet. HAHPN - September 2010 #3 will contain the workout. The blog will contain the images.

Be fit. Be healthy. Be well.
Derek

P.S. Spread the word. Submit an email to add to the list.

HAHPN - September 2010 #1

Defending Sport
Check out this clip. It shows Iowa University football player, Josh Koeppel, getting hit head-on by an unyielding pick-up truck while riding his moped. I'll tell you right now that he survives.

However, does playing football spare him of more serious injury? I say, heck yes! But, so does his size, speed of impact, and other variables (his guardian angels were with him). As a matter of fact, many contact sports such as ice hockey and rugby can serve as buffers between disaster and further disaster. I'm not saying you should go out and stand in the middle of the street, waiting for a car to hit you.

Many times sports and athletics get a bad rep. Scandals, over competition at a young age, intense physicality, and PEDs (Performance Enhancing Drugs) threaten the good ole name of sport. The good nature of sport is more powerful. It brings countries together in times of crisis (Olympics, World Cup). It gives attention to role models (Jordan, Ovechkin, Ochocinco). It makes people stronger, faster, and quicker. It does build character. Heck, sports even save lives and communities.

Sports are positive. It is only negative when people take it for granted. I'm not getting into the MMA debate...just yet.

FALLing Changes
I have tapped on this topic before, but the incoming Fall season (starts September 22nd and NOT the day after Labor Day) brings change. Your schedule changes. Your work changes. Your body changes. For this matter your mind changes. Traffic patterns change.

It is in your best duty to gear up for this change, whether you have to wake up earlier or prepare meals at different times. It is very tempting to fall back on your health, fitness, and wellness during this time. Do not do it! Adjust your schedule accordingly as burdens increase.

Growing up as a native of the Washington Metro Area, the Fall season meant school and even more heavy traffic. I have noticed that in the Boston area, the Fall means school and more heavy traffic and the exponential increase in the population (for the record, I like Boston better in the summertime). These changes call for adjustments to your regular schedule. Or, if you're not bothered by the change then maybe you can help someone else with his/her change. Ha, you thought you were just that much off the hook...nope!

Be easy,
Derek