The amount of time and energy that you put into your pursuit of exercise now will affect you later in life. Most likely, active kids breed active young adults. Active young adults breed active middle-aged adults. Active middle-aged adults breed active older adults. The common denominator is that activity stays constant throughout life. Of course, there may be roadblocks along the journey; but they do not mean a full exercise or good nutrition stoppage should result.
<<< Be consistent. You will rebound when a monkey wrench is thrown your way. Huge cliche there.
<<< Learn to say "no" to yourself and to others.
<<< Learn to set boundaries, have new creations, do not be afraid. Boundaries, meaning, always have at least one type of fruit or vegetable in the house or get to sleep no later than 10:30pm.
<<< Also, tell and lead others - putting on your show of exercise and good human performance involves proper nutrition, moderate and vigorous exercise, and knowledge of what to do. Playing the exercise leader in your family, neighborhood, or at work can change people, families, and communities. One TEEM Rule of Thumb: at least two people in your family should be influenced by your positive exercise benefits. Support is crucial.
Progressing,
Derek Arledge, CSCS
Saturday, December 1, 2012
Christmas Shopping for Gym Toys
A major shopping season is upon us. Many of us have restrictions on items to buy if we buy anything at all. Since Black Friday 2012 has expired, the pursuit of gifts continues. An important and sometimes overlooked type of gift is the gym "toy."
Do not get caught up in the gimmicks. Make sure you do use the new gym toy or make sure the person who receives the gift uses it as well - using a treadmill as a coat hanger (read the topic "Park Bench vs Treadmill") is a waste of money and time. But, here are a few gym or home gym pieces that are worth it:
1) Foam Roller and The Stick. It's massage meets cheaper and portable. You can get both of these items at City Sports even though the foam roller does come in different densities. The denser the foam roller the deeper the massage. However, it can be painful. Pain will decrease and arises due to blood lactic acid accumulation. If you are not used to the foam roller, pain is present. The Stick, yes that is the true name, is easier to use and is preferred if you absolutely cannot stand the foam roller.
2) Medicine Balls. Name one thing in your home right now that you can throw, slam, and toss in the air without it breaking...and, and...the object will come back to you? Voila! This reason supports the use of medicine balls. They are durable, effective, and can be used for full body workouts. Plus, very little space is necessary for usage. Medicine balls will make noise and can penetrate walls, so throw them against a solid brick or cement wall when possible.
3) Stability Balls. They are great for abs and back exercises. Plus, you may like to practice balancing, bouncing, or sitting on them.
4) Kettlebells. Give these to an individual who currently works out and knows how to use them. The last thing anyone needs is an injury. A novice may not benefit from KB's if he/she does not know how to properly use them.
5) Jump Rope. A sleeper pick. Very little space is needed. You do not have to run if you are not a runner. Cardio, plyometrics, and agility are all included in the jump rope. Heck, some individuals have bad knees and can take the lower impact pounding of jump roping over the high impact activity of a jog.
Of course, there are other gym toys to buy. But, the ones above work well.
Progressing,
Derek Arledge, CSCS
Do not get caught up in the gimmicks. Make sure you do use the new gym toy or make sure the person who receives the gift uses it as well - using a treadmill as a coat hanger (read the topic "Park Bench vs Treadmill") is a waste of money and time. But, here are a few gym or home gym pieces that are worth it:
1) Foam Roller and The Stick. It's massage meets cheaper and portable. You can get both of these items at City Sports even though the foam roller does come in different densities. The denser the foam roller the deeper the massage. However, it can be painful. Pain will decrease and arises due to blood lactic acid accumulation. If you are not used to the foam roller, pain is present. The Stick, yes that is the true name, is easier to use and is preferred if you absolutely cannot stand the foam roller.
2) Medicine Balls. Name one thing in your home right now that you can throw, slam, and toss in the air without it breaking...and, and...the object will come back to you? Voila! This reason supports the use of medicine balls. They are durable, effective, and can be used for full body workouts. Plus, very little space is necessary for usage. Medicine balls will make noise and can penetrate walls, so throw them against a solid brick or cement wall when possible.
3) Stability Balls. They are great for abs and back exercises. Plus, you may like to practice balancing, bouncing, or sitting on them.
4) Kettlebells. Give these to an individual who currently works out and knows how to use them. The last thing anyone needs is an injury. A novice may not benefit from KB's if he/she does not know how to properly use them.
5) Jump Rope. A sleeper pick. Very little space is needed. You do not have to run if you are not a runner. Cardio, plyometrics, and agility are all included in the jump rope. Heck, some individuals have bad knees and can take the lower impact pounding of jump roping over the high impact activity of a jog.
Of course, there are other gym toys to buy. But, the ones above work well.
Progressing,
Derek Arledge, CSCS
Body Image 2012
Andre Agassi was in a Canon commercial years ago where he mentioned that image is everything. Well, body image (check out "Fitness is NOT an Event" from June 2009) certainly influences people and physical movement. Does it influence you?
The human body is the best work of art. - Jess C. Scott, Contemporary Fiction Author
Some people are labeled as skinny when, in fact, they are lean and strong. The lean are within normal weight ranges based on height. Another TEEM Rule of Thumb says that if someone is healthy and practices good habits versus someone who does not practice good health habits, then that particular person should not criticize the well-practiced person. The one not practicing good habits can comment and advocate. But, subtle or blatant criticism is not allowed.
Therefore, through the twist of motivation, body image plays a large role in exercise and in nutrition fitness goals. For example, pick out a person who takes care of their body and whose behaviors influence you in some capacity. Use this individual's body image as motivation - have you ever looked at an athlete, model, or avid-exerciser and said, "I just have the urge to move?" You might even get your inspiration from a friend, relative, co-worker, stranger walking down the street, old photograph, TV but limit the amount of time watching"the tube", movie, history book image, and more.
A fit, healthy body - that is the best fashion statement. - Jess C. Scott
True. True.
Progressing,
Derek Arledge, CSCS
The human body is the best work of art. - Jess C. Scott, Contemporary Fiction Author
Some people are labeled as skinny when, in fact, they are lean and strong. The lean are within normal weight ranges based on height. Another TEEM Rule of Thumb says that if someone is healthy and practices good habits versus someone who does not practice good health habits, then that particular person should not criticize the well-practiced person. The one not practicing good habits can comment and advocate. But, subtle or blatant criticism is not allowed.
Therefore, through the twist of motivation, body image plays a large role in exercise and in nutrition fitness goals. For example, pick out a person who takes care of their body and whose behaviors influence you in some capacity. Use this individual's body image as motivation - have you ever looked at an athlete, model, or avid-exerciser and said, "I just have the urge to move?" You might even get your inspiration from a friend, relative, co-worker, stranger walking down the street, old photograph, TV but limit the amount of time watching"the tube", movie, history book image, and more.
A fit, healthy body - that is the best fashion statement. - Jess C. Scott
True. True.
Progressing,
Derek Arledge, CSCS
Wednesday, November 21, 2012
Turkey Trots - The Question on Goodness
Why run a turkey trot on Thanksgiving Day? I mean, let's just think about that for 4.2 seconds.
For anyone who is not familiar with turkey trots, it is good to familiarize yourself. Basically, "tt's" are running races that could be 3k's, 5k's, or 10k's. You might be able to find a couple of Thanksgiving day 1/2 marathons as well. It is activity before feasting. It's family traditions before family editions.
Why even bother?
As an advocate for turkey trots, they are good for physical activity before feasting on a meal that, in a post I saw earlier today, is about 3,000 calories. To rev up your metabolism before feasting benefits your body in may ways (increases digestion, increases circulation, and burns fat to name a few reasons). Turkey Trots offer something new for those who have never ran a race. Of course, there are other activities to do on Thanksgiving day besides cooking and preparing. We have football (watching or playing), basketball (watching or playing), and just about any other sport or physical activity that you would like to experience.
That's it. Gobble, gobble!
Progressing,
Derek Arledge, CSCS
For anyone who is not familiar with turkey trots, it is good to familiarize yourself. Basically, "tt's" are running races that could be 3k's, 5k's, or 10k's. You might be able to find a couple of Thanksgiving day 1/2 marathons as well. It is activity before feasting. It's family traditions before family editions.
Why even bother?
As an advocate for turkey trots, they are good for physical activity before feasting on a meal that, in a post I saw earlier today, is about 3,000 calories. To rev up your metabolism before feasting benefits your body in may ways (increases digestion, increases circulation, and burns fat to name a few reasons). Turkey Trots offer something new for those who have never ran a race. Of course, there are other activities to do on Thanksgiving day besides cooking and preparing. We have football (watching or playing), basketball (watching or playing), and just about any other sport or physical activity that you would like to experience.
That's it. Gobble, gobble!
Progressing,
Derek Arledge, CSCS
Monday, November 19, 2012
It is a Choice
For any of us to enter the next year in the same physical and nutritional condition that we are in right now could most likely mean that we made that choice. Similarly, we choose whether to buy the right foods, eat the right foods, exercise, be sedentary, or go out to the movies. They are choices.
We choose our political figures just like we choose our nutrition and exercise plans. Oh, there is a voting process in both categories followed by consequences. However, our nutrition and exercise consequences affect our health immediately (I wonder if Papa Johns and Denny's have been thinking about these consequences before November 6th arrived?) From the health professional point of view, I wish everyone who needs to make a healthier choice makes it. Definitely not the current case.
Many individuals have made great strides, but there are still many others who need assistance. The topics in this e-newsletter and the next (for anyone seeing this via Blogger, Facebook, or Twitter, there is an email list to receive the formal letter) are heated due to the time of year. November and December are vital choice making times. Change times. Motivational times.
It is a choice if we say we do not have enough time to eat or shop well (besides money). It is a choice if we do not search for knowledge if we have a lack of fitness knowledge and experience. It is choice if we have a lack of motivation in starting or continuing an exercise routine. Why have all of these become choices? I do not know. But, picture this...someone who mentioned that he does not have time to exercise and actually did not exercise was upstaged by the individual who said the same thing and actually exercised. The unmotivated person was also upstaged by the other unmotivated person who finally broke through.
Yes, no one is in a completely different situation than what has not already been completed. It is a process though to begin an exercise program, having your plus/minus ratio (it's my favorite ice hockey statistic, but is used here to represent positive choices versus negative choices) start on the minus side - to even your stat you have to put forth three times the effort to reach the same positive number. For example, a p/m ratio of -3, which means 3 negative choices - lack of time, lack of motivation, lack of support, warrants thrice the change to reach +3. Once these lack-ofs are out of the way, you are placed at 0. To reach +3, showing a control of time, a control of motivation, and better support is needed.
Make a choice to avoid wandering.
(Get the NHL started. Just through that in there.)
Progressing,
Derek Arledge
We choose our political figures just like we choose our nutrition and exercise plans. Oh, there is a voting process in both categories followed by consequences. However, our nutrition and exercise consequences affect our health immediately (I wonder if Papa Johns and Denny's have been thinking about these consequences before November 6th arrived?) From the health professional point of view, I wish everyone who needs to make a healthier choice makes it. Definitely not the current case.
Many individuals have made great strides, but there are still many others who need assistance. The topics in this e-newsletter and the next (for anyone seeing this via Blogger, Facebook, or Twitter, there is an email list to receive the formal letter) are heated due to the time of year. November and December are vital choice making times. Change times. Motivational times.
It is a choice if we say we do not have enough time to eat or shop well (besides money). It is a choice if we do not search for knowledge if we have a lack of fitness knowledge and experience. It is choice if we have a lack of motivation in starting or continuing an exercise routine. Why have all of these become choices? I do not know. But, picture this...someone who mentioned that he does not have time to exercise and actually did not exercise was upstaged by the individual who said the same thing and actually exercised. The unmotivated person was also upstaged by the other unmotivated person who finally broke through.
Yes, no one is in a completely different situation than what has not already been completed. It is a process though to begin an exercise program, having your plus/minus ratio (it's my favorite ice hockey statistic, but is used here to represent positive choices versus negative choices) start on the minus side - to even your stat you have to put forth three times the effort to reach the same positive number. For example, a p/m ratio of -3, which means 3 negative choices - lack of time, lack of motivation, lack of support, warrants thrice the change to reach +3. Once these lack-ofs are out of the way, you are placed at 0. To reach +3, showing a control of time, a control of motivation, and better support is needed.
Make a choice to avoid wandering.
(Get the NHL started. Just through that in there.)
Progressing,
Derek Arledge
Why Time is Perhaps the Worst Excuse - Let's Drop It
Time. It affects everyone. It is precious, short, long, and needed. But, it is often used as an excuse. Time was never meant to be used as an excuse.
Time is what it is...time. It is uncontrollable because we cannot stop it. It is controllable because we can determine what goes in it. One mistake we make is using time as an adjective and not as a noun and verb to explore our health and fitness, more aptly, exercise goals. This part is where people get in trouble. As an adjective, one definition of time (dictionary.com) is defined as "containing a clock so that it will detonate at the desired moment." Do not linger on the word "desired".
Time is also respected. Take your typical seven day week and include everything that you normally do on a weekly basis. Question: did you do anything in the week that was out of the ordinary? If you did do something different (excluding family emergencies and other emergencies) that did not involve exercise, then you have time. For example:
Typical 7-day week: Work, drop the kids off at school/sports/extra-curricular activities, grocery shop, attend church/mass/service, volunteer, hang out with family or friends on Friday night.
Typical 7-day week with an addition: All of the above plus watched a 4 hours of TV on Monday and Wednesday, stayed on Facebook and Twitter for 6 hours total during the week.
Looking at this fictional individual, he has time. The problem with this picture is that many individuals fall into this category, but blame time as the reason for non-progressive fitness improvement. It feels much better to say that this example could describe lack of priority, laziness, lack of knowledge as a reason for not engaging in exercise. But, time...not an option.
Now, many schedules are extremely hectic. I get that. But, even the busiest professionals (just to name a few: doctors; lawyers; preachers; presidents; nurses; sorry if I missed yours) sneak in some workout time. Likewise, do you have a wall in your home?...Do you have a floor in your home?...Do you have a chair in your home? Answering "yes" to these questions holds the truth that you have a gym in your home. It supports why having a lack of knowledge is a much better excuse to have versus lack of time. Using these objects to your exercise advantage, may look like a mystery.
Personally, I am willing to believe that everyone has time. It is simply a matter of how to control time better when it comes to exercise.
What can be done on the floor: push-ups, squats, planks, burpees, mountain climbers, lunges, and much more.
What can be done on the wall: push-ups, squat holds, lunges, single arm holds to name a few.
What can be done with a chair: dips, sit-to-stands, push-ups, single leg squats, spidermans.
Progressing,
Derek Arledge, CSCS
Time is what it is...time. It is uncontrollable because we cannot stop it. It is controllable because we can determine what goes in it. One mistake we make is using time as an adjective and not as a noun and verb to explore our health and fitness, more aptly, exercise goals. This part is where people get in trouble. As an adjective, one definition of time (dictionary.com) is defined as "containing a clock so that it will detonate at the desired moment." Do not linger on the word "desired".
Time is also respected. Take your typical seven day week and include everything that you normally do on a weekly basis. Question: did you do anything in the week that was out of the ordinary? If you did do something different (excluding family emergencies and other emergencies) that did not involve exercise, then you have time. For example:
Typical 7-day week: Work, drop the kids off at school/sports/extra-curricular activities, grocery shop, attend church/mass/service, volunteer, hang out with family or friends on Friday night.
Typical 7-day week with an addition: All of the above plus watched a 4 hours of TV on Monday and Wednesday, stayed on Facebook and Twitter for 6 hours total during the week.
Looking at this fictional individual, he has time. The problem with this picture is that many individuals fall into this category, but blame time as the reason for non-progressive fitness improvement. It feels much better to say that this example could describe lack of priority, laziness, lack of knowledge as a reason for not engaging in exercise. But, time...not an option.
Now, many schedules are extremely hectic. I get that. But, even the busiest professionals (just to name a few: doctors; lawyers; preachers; presidents; nurses; sorry if I missed yours) sneak in some workout time. Likewise, do you have a wall in your home?...Do you have a floor in your home?...Do you have a chair in your home? Answering "yes" to these questions holds the truth that you have a gym in your home. It supports why having a lack of knowledge is a much better excuse to have versus lack of time. Using these objects to your exercise advantage, may look like a mystery.
Personally, I am willing to believe that everyone has time. It is simply a matter of how to control time better when it comes to exercise.
What can be done on the floor: push-ups, squats, planks, burpees, mountain climbers, lunges, and much more.
What can be done on the wall: push-ups, squat holds, lunges, single arm holds to name a few.
What can be done with a chair: dips, sit-to-stands, push-ups, single leg squats, spidermans.
Progressing,
Derek Arledge, CSCS
Thanksgiving Tipgoodness
With Thanksgiving coming up on Thursday, it will be important to follow some crucial steps:
1) Do not skip breakfast - Thanksgiving Day is a notorious holiday known for breakfast skipping for a couple of reasons: A) A lot of cooking occurs in the kitchen. B) Hosts and guests believe that dinner, with all of its splendor, will be the meal of the day - adding in an extra meal is too much. Plus, your metabolism and your heart will be utterly confused by the consumption of a plethora of food without a proper breakfast warm-up, at the very least.
2) Exercise - Yes, exercise. This step is repeated every year prior to the cookout season and major holidays. Waking up in the morning and getting in physical activity will work wonders for your digestion of food later in the evening, will rev up your metabolism, and will help out your heart by easing the amount of work it will be put through on Thursday.
3) Have Fun - Family, friends, strangers, and eating out. Wherever you will spend Thanksgiving, make it a good time.
4) An Exercise Plan. Here is a heart healthy (more cardiovascular focused) one:
Warm up: Arm circles, arm swings, body weights squats, leg swings (1 set ea., 10 reps ea.)
Activity: Briskly walk,run, or bike around your neighborhood or a park for 20 minutes. Hills add more work to your routine.
If you are in the gym, try a treadmill workout with varying inclines for 20 minutes. Make the intensity a little more difficult than what you are used to if you have been training for a while (i.e., the same routine for most of the year).
Here is a strength focused one:
Warm up: same as the heart healthy routine
Exercises with only body weight: Squat Thrusts to Heel Raise (30 seconds, if you can jump, then jump. If not, then squat and push away from the floor until you are on your toes) -- Plie Squats (30 seconds) -- Push-ups (30 seconds) -- Lateral Lunges (45 seconds) -- Upward Dog to Child Pose Switch (30 seconds) -- Side Plank Holds (15 seconds each direction) -- Spidermans (30 seconds). If you would like to substitute in mountain climbers or even burpees, then those would be great at the beginning or middle of this routine. Perform the exercises for a total of 2 to 6 sets based on experience and be done. Go the full range!
Start the day off well!
Progressing,
Derek Arledge, CSCS
1) Do not skip breakfast - Thanksgiving Day is a notorious holiday known for breakfast skipping for a couple of reasons: A) A lot of cooking occurs in the kitchen. B) Hosts and guests believe that dinner, with all of its splendor, will be the meal of the day - adding in an extra meal is too much. Plus, your metabolism and your heart will be utterly confused by the consumption of a plethora of food without a proper breakfast warm-up, at the very least.
2) Exercise - Yes, exercise. This step is repeated every year prior to the cookout season and major holidays. Waking up in the morning and getting in physical activity will work wonders for your digestion of food later in the evening, will rev up your metabolism, and will help out your heart by easing the amount of work it will be put through on Thursday.
3) Have Fun - Family, friends, strangers, and eating out. Wherever you will spend Thanksgiving, make it a good time.
4) An Exercise Plan. Here is a heart healthy (more cardiovascular focused) one:
Warm up: Arm circles, arm swings, body weights squats, leg swings (1 set ea., 10 reps ea.)
Activity: Briskly walk,run, or bike around your neighborhood or a park for 20 minutes. Hills add more work to your routine.
If you are in the gym, try a treadmill workout with varying inclines for 20 minutes. Make the intensity a little more difficult than what you are used to if you have been training for a while (i.e., the same routine for most of the year).
Here is a strength focused one:
Warm up: same as the heart healthy routine
Exercises with only body weight: Squat Thrusts to Heel Raise (30 seconds, if you can jump, then jump. If not, then squat and push away from the floor until you are on your toes) -- Plie Squats (30 seconds) -- Push-ups (30 seconds) -- Lateral Lunges (45 seconds) -- Upward Dog to Child Pose Switch (30 seconds) -- Side Plank Holds (15 seconds each direction) -- Spidermans (30 seconds). If you would like to substitute in mountain climbers or even burpees, then those would be great at the beginning or middle of this routine. Perform the exercises for a total of 2 to 6 sets based on experience and be done. Go the full range!
Start the day off well!
Progressing,
Derek Arledge, CSCS
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