Re-defining The Quadruped Position

Photo #1

Photo #2

Photo #3

Photo #4

Photo #5

We know the quadruped position to be on all fours: hands and knees.
However, this position is not truly considered on all fours because our hands, knees, and toes touch the ground (wow, I forgot the photo). A real or revised quadruped position should look like photo #1, where only four points touch the floor: our hands and our feet or toes. Reminiscent of a sprinter start.

The current quadruped position (six-points) is great for rehabilitation, Pilates, warm-ups, upper body, and lower body glute and hip exercises. For example, a good "Quadruped Straight Leg Front-Lateral Kick" fires up your glutes (photo #2). But, simply holding this new quadruped is tough (photo #1). Performing opposite arm and leg reach outs is a difficult move in itself with this position (photo #3 and photo #4).

A true or revised quadruped position (four-points) challenges your core. It challenges your shoulder and ankle stability. It has been echoed in some martial arts such as capoeira, though capoeira is a little more dynamic.

Observe any animal that stands on all-fours and their knees are not on the ground. So, I question the current positioning of quadruped exercises. Dogs, cats, horses, pigs, bears, lions, and tigers (cannot forget them), and more all stand on all-fours...not all-sixes. Of course, the human body is made differently; so being on all-fours feels different and requires a lot of strength.

The pros of a revised quadruped position: more core control, more core strengthening (it will be important to find a neutral position, as not performed by the dip in my lumbar spine in photo #5, the non-revised quadruped position, in this matter - sounds like a good video), more stability needed, more motor recruitment.

The cons: easy on the toes, buddy! You might want some padding under your toes or at least wear shoes.

Take care of yourself,
Derek

Thanksgiving Active Exercises - Be Active

#4 - The fourth reason on how to be active over Thanksgiving:

Exercise #1 - Camel stretch --> Child pose --> Upward Dog/Cobra = hold each position for 1 to 2 seconds before switching, 8 reps
Exercise #2 - Rapid Squats into Single Leg Toe Touch = 30 second squats as fast as possible, 8 toe touches without tipping over.
Exercise #3 - Downward Dog into Push-up = 8 to 10 reps total
Exercise #4 - Plank Series: Front plank, side plank, reverse planks = hold each plank for 15 seconds
Exercise #5 - Sumo Squat Holds with one hand overhead and one hand behind head = hold 30 seconds each side

Repeat the entire sequence for 3 sets. No rest between exercises. 30 second rest at the most between sets.

Photos From the Wellness Retreat/Seminar

Saturday, November 6, 2011 at UMASS-Boston, Campus Conference Center.

 Stephanie and Lisa focused on getting information. Chandace with the photog skills!

Gamah Toney of Beauty Food Products with the best hair and skin materials!

Megan getting a massage

Megan Miralgia of Wellness Workdays Nutrition giving us the word on nutrition

Stephanie getting a massage

Jeffrey, Amy, and Kelly massaging

Zumba with Leoni

Justine Siegal of Sport In Society from Northeastern University

Chandace receiving a massage. Ah, relaxation!!!

 Everyone is Zumba-ing!

More Zumba-ing!

 Leoni showing her expertise.

 What's that move?

 Get'em Stephanie and Jeff!

 Whopa! Whopa!

 We've got moves...And we know how to use them!

 In unison now.

 No, it is NOT the hokey-pokey! Sweat.

 Rapid movement blurs and sweat!

 We're learning!

Joel and Derek catching a photog moment.

 Lisa enjoys her massage.

 Megan simplifying nutrition!

 Gamah

Justine

 Derek

 Zumba

Criss-Cross!

Flow to the right...

Slide to the left...

Whoo!

Waka-waka, hey-hey! And, cheese!

TEEM Performance Training - HAHPN - October #1, 2011: Access and Awareness

Health and Human Performance e-Newsletter

• Breast Cancer Awareness
• Wellness Retreat - Spread the Word!!!
• Access - It's A Great Thing
• Races

Breast Cancer Awareness

If you can read this text, then that means you are either squinting, have good eyesight, or you like the color pink. But, TEEM Performance Training supports Breast Cancer Awareness Month, and a pink ribbon will be placed on the website.

Wellness Retreat

In continuing to send out the information about the Wellness Retreat, it will be held at the UMASS-Boston Campus Conference Center on Saturday, November 5th, 2011 from 8am to 6pm. Check-in and Registration is from 8am to 9am, but if you or anyone whom you would like to come needs to come later in the day, there will be someone available to register you. PayPal is being set up on the website as well.

Massage therapists will be available from 12noon to 3pm.

Spread the word!!!

Access - It's A Great Thing

As I have learned about healthcare, there are three things that really drive it: access, cost, and quality. Now, it is difficult to receive all three simultaneously. However, a prime TEEM belief is that access is entirely key.

In health and fitness, having access to many benefits is almost pampering: gym, massage, pools, acupuncture, personal training, group fitness, and more. Believe it or not, some people have access to two workout facilities at average cost in addition to their knowledge base. Fantastic and eliminates excuses!

Races

Have you contemplated walking, running, or biking any races for the remainder of the year?

Well, whether you have or have not there are plenty of opportunities available. Last year around this time, I sent out a list of Turkey Trots in the DC and Boston areas. The list will come in a later e-newsletter; however, start thinking about participating in one. With both Thanksgiving on the horizon and with this season as a busy running season, there are a plethora of races to choose from.

Don't forget the Tough Mudder, Warrior Dash, Metro Dash, and Spartan Race series!

Take care of yourself,

Derek

Derek Arledge, CSCS

Founder, TEEM Performance Training

Strength & Conditioning Specialist

http://www.teempt.com/

Training because it is a passion. Serving because it is vast.

TEEM Performance Training - HAHPN - September #3/#4 2011: Wellness Retreat

Health and Human Performance e-Newsletter
- TEEM's Wellness Retreat

- Stellar-tude

TEEM's Wellness Retreat...More updates on TEEM's first Wellness Retreat. It will be held on Saturday, November 5th, 2011 from 8am to 6pm at the UMASS-Boston Campus Conference Center. Non-students = $95 for the day or $10 per session. Students (must show student ID) = $45 for the day or $5 per session. These values are great, considering how much you would save if you went to each class individually! Breaking it down, it would roughly cost $200 if you went to a nutritionist, massage therapist, and participated in a group fitness class and did not belong to a gym. Even if you belong to a gym, massage therapy and nutrition are extra amenities.

So, this retreat is for the attendees and is conveniently set up well before the holiday and ski seasons to allow time for you to connect on what is special to yourself as the year ends and 2012 arrives.
Vendors who are set to come through include: Zumba, Nutritionist, Sport in Society, Massage Therapy, with more fun and plenty of learning and collaborating. I will also be instructing some lectures and classes. Workshops, lectures, and fitness classes. You are free to enter and leave as you please.If you are in the Boston area that weekend, come join the activities.

Stellar-tude...An attitude is great thing to have. A good attitude is even better to attain and maintain. An example of a good attitude as it pertains to topics found in these e-newsletters is not quitting on an exercise because you think you cannot make it through. In addition, an example of a stellar attitude (or stellartude as I like to call it) is not quitting on an exercise for the same reasons as previously mentioned and then autonomously working on that exercise to become more proficient. This type of attitude goes a long way in customer service as well. A good merchant will occasionally show his or her annoyance with an irate customer. A merchant who exudes a stellartude will not show his/her annoyance and will additionally make that customer feel more welcome than he/she imagined - experienced and hectic shenanigans while never talking behind the customer's back.

A stellartude is difficult to practice because of temptation among other things. But, this stellar attitude is a prime TEEM value - it puts clients in a position to do better than his/her best.

Below is a continuation of words and phrases to eliminate or limit in portraying a stellartude:

"I can't" - This phrase is simply a "no-no" in health and fitness. Even if something seems drastically difficult and the results look meager, putting a great effort forward is optimal.

"I won't" - Hopefully, we can all learn to limit this phrase. "I won't" sometimes translates and transforms into "I did".

"I don't care" - We do care, but we may not like a certain physical or behavioral circumstance. Mix it up with caring about the overall well-being of what is accomplished, but getting through the "dislike" phase in an orderly fashion.

"Who cares?" - We care. All of us care; otherwise our minds would not be filled.
"I don't know" - As in..."I don't know what my problem is with eating late?" - You could know, but the effort must be there to find out how to make necessary changes.

"It does not matter" - As in... "It does not matter to me what I eat at night" - Oh, it most certainly does matter whatever the circumstance. It is more important to think and say that our actions do matter, especially when we try to make a change or graduate to the next level in a fitness routine.

"You can't teach that" - As in..."You can't teach that move to an athlete" - Well, with all of the research and different methods of training athletes, many things that we thought coaches and trainers could not teach are, in fact, teachable. I don't like it when announcers say this phrase.

"Always" - Plain and simple, but we should know that everything is not always suitable in exercise, wellness, or in athletics.
"Never" - Plain and simple, but we should know that everything is simply never suitable in exercise, wellness, or in athletics.

"So what" - Whether it is used with a "?" or "!", limit this phrase as it could reflect a non-caring-tude.
"Should have"- As in..."We should have worked out yesterday" - We cannot change the past.
"Could have"- As in... "We could have worked out yesterday" - We cannot change the past.

"Would have" - As in... "We would have worked out yesterday" - We cannot change the past.

"What if" - When it applies to the past it falls in the category of the "should haves", "could haves", and "would haves". Apply it to the future as a way of reflecting or engaging a process or new progress.
"I don't make the rules here" - A phrase that is entirely on behalf of a merchant. The customer can at least receive some reprieve on a matter despite a lack of details.

Face rejection/dejection well - When we face rejection well, we can face acceptance well. For example, a weight loss goal of 10lbs by the end of November may fall just short, but perhaps regular attendance at a gym or with personal training was manifested in the process.

Remember: Saturday, November 5th at UMASS-Boston's Campus Conference Center from 8am to 6pm.

Take care of yourself,
Derek
Derek Arledge, CSCS
Founder, TEEM Performance Training
Strength & Conditioning Specialist

http://www.teempt.com/

TEEM Performance Training - HAHPN - October #2 2011: October is Pink, is Wellness Retreat, is Massage

Health and Human Performance e-Newsletter

-TEEM Fall 2011 Wellness Retreat
- A Piece on Massage - Guest Writer, Jeffrey McLeod, LMT on "Massage Anyone, Everyone?"

TEEM Fall 2011 Wellness Retreat
Of course, it would not be the best situation if the retreat was not mentioned again, but the advertisement is part of getting a good number of people to the Fall 2011 Wellness Retreat. Here's the line-up for Saturday, November 5th: (Massage Therapy from 12noon to 3pm - chair and some table)

...8am to 9am = Registration
...9am to 9:30am = Ice-Breaker
...9:30am to 10am = Dynamic Flexibility (Presenter: Derek A.)
...10am to 12noon = Leadership or Healthy Development (Presenter: Sport In Society representative from Northeastern University)
...12noon to 1pm = Lunch
...1pm to 2pm = Nutritionist (Presenter: Megan M. of Sensible Nutrition)
...2pm to 2:30pm = Partner Workouts/Agility (Presenter: Derek A.
...2:30pm to 3pm = Beauty Food Products (Presenter: Gamah)
...3pm to 4pm = Zumba (Presenter: Leoni E.)
...4pm to 6pm = Documentary, Active Group Discussion, Round-up, Dismissal

It will be fun, energetic, didactic, ,motivating...and effective with you there. Spread the word!

A Piece on Massage - Guest Writer, Jeffrey McLeod, LMT "Massage Anyone, Everyone?"
Please welcome guest writer on massage therapy and one of the featured massage therapists at the wellness retreat, Jeffrey McLeod:

Massage Anyone, Everyone?

You work out, watch what you eat, work with trainer, drink lots of water, and get adequate sleep. Now what, you have to make time for a massage? The short answer is "yes."

Massage is more than you think it might be; more than it has been in the past. Even a relaxation massage has more power than you might think. In this world of work hard/play hard - burn the candle at both ends, maybe the best candle to burn is the one in a massage room.

Think about the power of just relaxing - giving your body a chance to just breathe and be. Relaxation massage gives you more than that. It gives you a chance to reconnect to all of your body, not just think about your burning triceps or your tight quads. You are inviting another team member to help you get in touch. This teammate will not only help you with immediate relief, but will help you find the root causes of imbalances or discomforts.

A good massage therapist (MT) will open dialogue with you. A good MT might surprise you by seemingly knowing your body better than you, or give you information on how you could be using it better or in a way less injurious. A good MT will work with you to perform better or more comfortably in your next race. As part of your team, a good MT will refer you to other practitioners if s/he feels your particular condition is beyond his/her scope of practice. A great MT, who works with you to get you relaxed and in balanced tone, might not be the person to go to when you have a specific injury - but s/he probably knows exactly to whom to send you.

There is no magic potion; your body was not provided with an owners manual. We all just try to do the best we can.

An MT can be a perfect teammate to invite aboard on your journey of wellness. And if you're not working with a trainer or watching what you eat... your MT will help you down the right path.

Take care of yourself,
Derek

Training because it is a passion. Serving because it is vast.

TEEM Performance Training - HAHPN - September #1 2011: Candidly, Back At It

Health and Human Performance e-Newsletter

- Eliminations and Limitations
- Spotlight: Tufts 10k Training

Eliminations and Limitations
Well, it does not matter if we like extravagant colors and designs (i.e., Maryland Terrapins football jerseys) or plain and simple decor and appearance, the things we wear, say, think, or do reflect us. Since we are one fourth of the way through this month, which symbolizes a new time, a new rebirth, and a new year for many, do not forget to eliminate or at the very least limit the following words, cliches, or phrases from your overall process and progress - I am giving you a short list. I will have to post the long list at a later time. Practice not using this lingo in your daily work, in your physical work, at home as you host, at businesses when we are the customer; and flip an eyebrow if a merchant continues to use these words:

"I can't", "I won't", "I don't care", "Who cares?", "I don't know", "It does not matter", "You can't teach that", "Always", "Never", "So what", "Should have", "Could have", "Would have", "What if" (when it applies to the past), "I don't make the rules here"....

The list goes on. But, limiting these phrases and cliches can help to increase service and make us search for a whole new and satisfying answer to ourselves, to family, to friends, or to customers.

Spotlight: Tufts 10k Training
Twice per week, I meet with a group of about six women who are training for the 2011 Women's Tufts 10k. They come with different skill levels, and arrive with great attitudes. As a trainer/coach it is my responsibility to make sure that everything runs smoothly despite any past or lingering injuries. With one month and three days to go until the Columbus Day race, training will get more functional and specific. I mentioned to the group on the second day of our sessions that I hope the training period is more difficult than the race itself.

Why?

Because training involves many changes and adjustments while trying to get to the or an end goal. No one is around to clap you on but a coach or trainer. Earlier that day you worked your day job. For the race, well, the end goal is set (it's 6.2 miles), the course is set, you know exactly when to stop and where to go as the crowd serves as an adrenaline pumper. The atmosphere is usually electric at these events.

Hopefully, as we try to reach our goals or prepare for tests remember that the training period is tough but worth it. The test, whether it is physical, mental, more may be tough as well; but positional preparation sets us up to succeed.

Take care of yourself,
Derek

Derek Arledge, CSCS
Founder, TEEM Performance Training
Strength & Conditioning Specialist