Family Training - Part I

For whom are you a trainer?

I am a trainer for my son.

He is at the prime beginnings of motor development, motor control, and refine motor skills. He cannot lift weights or run. But, he can stretch, rotate, and lift limbs. His head plays the most vital role in all of his movements with neck control as another integral characteristic (by the way, do you exercise your neck? You should.)

More aptly, who do you train besides yourself? The question is out on which time of year boasts the most frequent time to meet people. Fall seems like a great time of year with summer and the holiday seasons as close rivals to meet and to interact with plenty of people. The race season kicks into gear with half-marathons, the NY Marathon, duathlons, and even convenient bicycling weather. So, who are you bringing along for the training, play, leisure, pleasure, and experience?

Sometimes, it is difficult to find a workout partner; but here are some pointers if you are an avid exerciser:

1) Get in your workout. Replenish yourself. Then, workout out again with someone who does not ordinarily exercise or who exercises less than you do. Remember: do not push the less experienced person to your level. Also, do not over exert yourself in your workout while getting in two workouts. Allow at least six hours between workouts if you choose to have multiple ones in the same day.

2) Go out to eat afterwards.

3) If a male is working out with another male, chilling during bro-time in the man-cave is a good way to cool down. If a female is working out with another female, shopping is good gal-time after a workout. For males or females who workout with the opposite gender, don't get creepy. Check up on your workout partner to make sure his or her muscles are feeling OK. Genuine times breed genuine conversations.

4) Have fun, laugh, follow-up. When you take on exercising, you become a leader among yourself, in your family, in your community, at work, etc.

Purpose and Development,
Derek

Derek Arledge, CSCS         TEEM Performance Training         www.teempt.com

Fitness Horticulture: Pregnancy Wars (Part II)

Have you ever seen a pregnant woman?
Have you ever seen a woman give...not appear pregnant...but GIVE birth?

Your thoughts change.
Part I

Those that have seen labor and delivery, and those that labor and deliver are different people and offer different thoughts. First, I am glad to be a male. Second, I am glad to cheer on my beloved female and wife, Chandace. I always had a high respect for pregnant woman, holding a body for weeks upon weeks. My biggest fear was seeing my wife in pain at labor. That thought though. Yes, that though quickly dissipated when I realized that my personal training and coaching experiences had to come into play. With so much support in the room, Chandace needed all of the support during her labor and delivery battle.

Her final gestation warpath (I was just thinking about the 0-3 Redskins in "warpath").

Who is your support in battles? In your wars? Is your body equipped for at least one major mentally and physically exhausting battle?

Pregnancy is both literal and figurative. A female shares both characteristics. A male can only experience the latter. But, whether literally or figuratively, how many repetitions and sets do you put into conquering your pregnancy wars? If you are not literally pregnant, then with what are you pregnant? Is it a battle to train for a race? Is it a battle to decrease high blood pressure or lower cholesterol? Is it a battle to gain better sleep (that is currently mine)?

Purpose and Development,
Derek

Derek Arledge, CSCS         TEEM Performance Training         www.teempt.com

Fitness Horticulture: Planting Your Seed (Part I)

At the beginning of every school season, I like to remind folks that it is a prime time to have schedules change. Shifts in life occur. Even tough it is not technically the fall season, September reminds everyone of change. Whether you have a child, are a student, or have full-time work, the season and your schedule picks up quickly. You might notice that traffic increases. There are longer lines at the grocery store, gas station, car wash, toll booths (EZ-Pass solves part of the issue), and there is the inevitable cosmic shift in gym memberships. Yes, you have to wait in line to use the treadmill or simple to pick up the 20lbs set of dumbbells because it is chest day.

Or, everything aforementioned is false.

Longer lines, more stress, hectic schedules, and the smell of pumpkin in the air means that it is time to workout even better. Hopefully, with a busier schedule, you can find the time to squeeze in a 15-minute workout, right? After all, high-intensity with short intervals burns fat and can build muscle. Some things that you can do include the following:

1)  Environment...check to see if your immediate environment is positive. Does it promote health for your family? Does it promote positive attitudes? Is it dangerous? Do changes need to be made? Who is active in your environment? An active and integrated environment gives good benefits.

2) Explore...the many options that you have around you. You may live by a park, playground, or bike path that is optimal to your human performance goals. The only trick is that you do not know it exists. You should know what is in your neighborhood.

3) Eliminate...distractions from your busy life. It means re-arranging your home. If you have a television in your bedroom, but it prevents you from getting things done (e.g., sleep, overeating in bed, etc.), then you may need to take the TV out your bedroom. It is as simple and easy as it sounds.

Purpose and Development,
Derek

Derek Arledge, CSCS       www.teempt.com        TEEM Performance Training

Mental Fear

Piggy-backing off lasts week post on Eat Motivation, there comes a time in health, fitness, and athletics where mental fear attempts to play. Some may see it as fear of failure or fear of success. Mental fear also falls into the preparation spectrum in that it is OK to see yourself fail. Just see yourself being picked up as well. Michael Jordan, NBA Hall of Famer and six-time champion with the Chicago Bulls, often mentioned he took many shots that he missed. He missed buzzer-beaters and more. But, for those that saw him play live in the 80's and 90's know he prevailed after failing.

 He never stayed down...Why should you?

A true failure is not someone who fails. A true failure is someone who continues to fail and settles for it. Practice the mental imagery of seeing yourself progress through a health goal. Sure, in reality there may be mishaps; therefore, practice seeing those mishaps happen. For example, if you are working on lowering your high blood pressure (BP) or high cholesterol, then see yourself with a low BP or cholesterol. See yourself at the doctor's office, and he or she says that your BP still needs to be lower. Also, see the doctor praising your efforts. (Also see: An Exercise, A Wellness Trick, A Focus)

These health issues work like puzzles sometimes.

If you have a human performance goal, for example, making the varsity squad or walking/running up the steepest hill in your neighborhood or favorite park, then see yourself achieving these goals. See yourself sweat, ache, push, pull, cramp, speed through, hot, cold, tired, hungry, and thirsty. Honestly, I would like to say that you will 100% succeed. However, if there were a number to associate with this skill of mental imagery and overcoming mental fear, then it would be too easy and close-ended. Way too easy.

Purpose and Development,
Derek

Derek Arledge, CSCS          TEEM Performance Training         www.teempt.com

Adult Athletics

You play softball. You play volleyball. You play flag football. You play basketball. You bowl. You tough mud it. You warrior dash it. You play ice hockey. You play ultimate Frisbee. You play some kind of adult-post-work athletic sport. 

Redskins vs. Cowboys

First of all, your participation is absolutely...wonderful! I love it when adults continue to be active, and do not seize activity because they are no longer a kid; or they feel like they are out of shape. Have fun for goodness sake! Adults continue to enter into leagues of either the sport of their interest or in a sport in which they grew up playing. My only concern is do you workout for the recreational sport? Or, do you allow the sport to work you out? Either way, you can achieve a goal that you have set. Hopefully, you workout for the sport:

1. Ouch! I hurt. As you sit at work, your muscles tense up. With some strength and conditioning, you can keep your body wanting more activity. Plus, the transition from work to play will be easier as the potential to injure decreases.

2. I have not done this in years! But, if you practice some functional exercises for your given sport, then you will feel more natural. For example, if you play softball or baseball, then doing rotation drills can assist since they mimic swinging. Also, doing some free-press out exercises can help develop core strength - you can see that in this video at the 3:40 and 5:50 marks. Also, unless you are on a bowling, billiards, or skeet-shooting team, then running is great for your sport.

3. I do not know the rules. Let's keep this one very simple: learn them.

4. What do I do before and after the games? You do not always have to be in the gym or ready to take a stroll outdoors in order to warm up. It is still beneficial to break a sweat before a game. Your muscles will thank you. If your sport involves running, especially sprinting, then you need a very good warm up. Otherwise, strains could be your pains. Afterwards, a cool down/static stretching suffices. If you are even more advanced, then you could get away with a minor strength training workout to, at least, preserve strength.

That's it for now.

Purpose and Development,
Derek

Derek Arledge, CSCS         TEEM Performance Training        www.teempt.com

Eat Motivation

Whole Foods Salad $5.91  Kale    

New Hampshire Mountain

           

 

 

Motivation is one of the most difficult things to master. It perhaps offers a valid excuse as to why someone would not like to exercise, eat healthy, and move. Whether you are fighting and striving to buy budgeted food or even physically and mentally climbing a mountain, motivation eats at you. So, two questions: Why does it eat at all of us? And, why don't we eat back? 

A psychologist could answer that question. A sports psychologist could answer the question as it pertains to human performance. But, any one of us can also answer these questions:

1. Practice Mentally. Sometimes, motivation simply involves doing things over and over again...in your mind first. For example, if you have difficulty getting up early in the morning, then try seeing yourself getting up at your desired time. Sure, it might take two weeks, But, that is fourteen days of practice.

2. Practice Patience. Again, the excuses are going to drop like rain in a rain forest. Before hindrance arrives, just wait and see what else can be accomplished before quitting. For example, take a goal of getting in shape. Frustration may kick in when certain methods do not work. Instead of quitting, check to see what maybe missing - are you putting work outs on your calendar? Are you working around a nagging injury that needs addressing? Do you need a group?

3. Practice the Impossible. Ask yourself if you can achieve a cold-turkey state? Yes, just like a smoker who decides to quit when he/she says, "I am quitting today/right now." Can you bypass the gradual zone? In terms of health, fitness, and athletics, can you take your swag (see: Fat Swagger - Blood Diamond as a reference) from freshman status to senior status in a short amount of time?

Purpose and Development,
Derek

Derek Arledge, CSCS          TEEM Performance Training       www.teempt.com
 

You Fit People, You.

You do not have to read this article if it does not apply to you: 8 Habits of Insanely Fit People. In fact, if someone does not think they are fit, this article directly applies to you. Why not adopt some or all of the 8 habits?

Just a small hint on the habits: two of them involve the habit that insanely fit people cheat - they have cheat days with nutrition. Also, insanely fit people do not compare their bodies to other bodies - you are only asking for frustration if you would like to look like Rambo or G.I. Jane, but that goal is unrealistic in a short amount of time.

So, why can't a non-physically fit individual adopt these 8 habits?

Enjoy.

Derek

Derek Arledge, CSCS          TEEM Performance Training          www.teempt.com