Family Exercise Success - By Teri Gomes

Enjoy this piece by TEEM Performance Training client, Teri Gomes - teacher, mother, wife. She has worked very hard!:


It is important for families to work together when it comes to health and fitness. Children often imitate what they see adults do. I have worked with children for the past ten years and I’ve noticed that often times they will speak or act like someone who has a strong influence on them. During free play in our classroom’s drama area, I see students dress up or pretend to drive cars as if they were other family members. During lunch I see children selecting food choices based on what their families do. So, while it’s great to make an impact on little ones, it’s important that we do our best to make daily exercise and selecting healthy foods a part of everyone’s lives.  

Courtesy of Teri Gomes

Exercising keeps our bodies healthy and builds up our immune systems.  It puts us in a good mood and helps us deal with stress and other challenges we may have to juggle. Eating healthy also provides fuel to keep us going throughout the day. Making the choice to exercise encourages our kids and other family members to exercise and eat right. When they see us making it as part of our life style, over time it will influence them to make the same choice.

Working out together also brings families closer together. By setting some time aside to go for a run, to walk around the neighborhood, or even to play at the park or in the yard, we do not only build our bodies; but we also build up our relationships with the people we care about.  And sometimes, when we feel that we may not have the time to exercise, our kids will be there to remind us saying, “Hey this is our time to exercise,” or “Hey, lets eat some carrots instead of eating junk food.” Both my kids are involved in sports and one of my daughters is currently running track. Seeing her involved in this sport brings back so many memories of my own days as a runner, and all the hard work that goes into it. But, the most important thing to me is the joy and fun I got out of seeing her exercising.  

Courtesy of Teri Gomes

Courtesy of Teri Gomes

My children have an interest in exercise and choose more healthier meals than fried food because of the influence that my husband and me have shown them. We are all busy, and it takes time to fit it into our schedule. But, just starting small will make a difference. Start off by two or three times a week to go for a brisk walk; two to three times a week drink between 6-10 glasses of water; try to add a salad or bake food into a meal. Each week increase it. There’s nothing wrong with starting small. As I mentioned before, my daughter is now running cross country. Over this summer we went on short runs. It started off by running to one block and then walking the next block, to eventually being able to run without stopping for a mile. Now in the fall, I can say she has been able to build up enough stamina that she can run longer distances. As for myself, I completed my first road race 2.2 miles since 1998. Families get out there and exercise! Let’s Go!

Teri Gomes

In Defense: Of Not Fighting When It Is NOT Allowed in Sports

The four-part "In Defense" series continues. First a disclaimer: fighting is not encouraged outside of sports, especially in sports where it is allowed. Can athletes control their behavior outside of sports? Yes. Can they lose control? Yes. Either way, the act of fighting affects training just as training affects how someone physical and mentally fights. Yes, a fight is a one-on-one battle. But, it is also a journey - something that every athlete and every exerciser endures.

Hopefully, we all mentally fight.

Arguably, one of the most personally frustrating things to see in sports is fighting when it is not allowed. Baseball, basketball, football and other sport brawls make very little sense. At least, the other sports (ice hockey, boxing, martial arts) have it permissibly written in their rules. You would be surprised by how many other people like to see fighting when it is an uncontrolled melee. Does it take away from the skill of the game? Yes. Does it bring down the toughness and intimidation level when fighting is not allowed and it occurs? Yes. No grey area here.

Toughness. So, an opposing player gets in your face in one of the above non-fighting sports. You want to engage but back off. The next best thing is use the skill in that particular sport to drive in some points or a slick move to make the opposing antagonist look...stupid and clumsy. Toughness is backing away from an antagonist. It is also capitalizing off the near skirmish.  

As an exerciser, there most likely are not as many times when you want to go toe-to-toe with someone in a physical-sense. But, mentally there are plenty of battles. Think about the runner who does not want to get passed or the runner who needs to pass another runner. Think about the person whose bones and joints ache; everyday is a struggle. Most deeds take longer than 10, 20, and 40 years ago. Think about the person who suddenly gained 40 pounds due to a life crisis or depression.

They are all fighters when they attack their issue and, well, score by changing their physical structure.

Unlike athletes who fight in sports where physical fighting is not allowed, the exerciser can always fight physically (or with body) and mentally. In this case, the grit takes discipline and a lot of persistence.

With heart,
Derek

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

Period It!

Oh my! It is surprising that the topic of periodization has not been talked about on here over the past eight years. Oops! Sorry about that. Well, here is a first: why is periodization so important to your workout and to to exercise, in general? There are many answers, but it gets good results, controls training levels, and teaches your body that it does not have to do the same thing all of the time.

Good Results
The term 'periodization' or 'periodizing your workout' is mostly used in the athlete world. But, if you are exercising year round, then you will need it as well. It can be easily defined as changing up your workout. Yes, but my body likes what I do - bet your body is totally accustomed to the typical workout that you have been doing...it is time to move on.

Controls Training Levels
Intensity is a large part of the exercise game. Start with an athlete's regimen. A football player will do very functional training right now, in the middle of his/her season (an ice hockey player will begin to work on his/her weaknesses at this point of the off-season). Most people know that football players lift a lot of weight, so it can be assumed that they lift a lot of weight all of the time. Deal. The deal-breaker suggests that once the season ends there is a rest period in working out at the in-season pace. When workouts begin again in the off-season, weights are included - it is a prime time to emphasize bulking up or working on weaknesses. But, there is an adequate amount of sprinting and agility work accomplished in the off-season - it is not all about lifting.

Then, there is another break in the off-season.

Camp begins. Intensity levels rise. The goal of this period shifts again. 

Teaches Your Body
Intensity is a large part of the exercise game. If you exercise at a high intensity all of the time, then you can damage your muscles, and joints. If you exercise at a low intensity all of the time, then you are not putting your body through the necessary intensity levels that it can actually endure.

Cue in the rest of the population. There are many walkers and runners out here. Walking and running are great activities. In order to improve either one, it is good to do strength training versus the thought process: in order to improve either one, just keep walking or running. Even if you only walk or run to improve walking or running, then you can at least walk or run at different intensities during the course of a year.

For example: January to March = walk/run 12 miles every week. April to June =walk/run 15 miles per week. July to September = walk/run 12 miles per week at a faster pace than from January to March. October to December = walk/run 8 miles per week at a more intense pace. Again...only an example.

There are various ways to approach talking about this topic. Leaving it here for now!

With heart,
Derek

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

Indoor Cardio Ranked

Below is a non-ordered ranking of some of the best non-machine, indoor cardio activities:

Swimming. If you can swim, you are in! If you are have access to an indoor pool, then it is even better. Everyone should know how to swim no matter what age you start learning. And wow, this activity helps out with rehabilitation, bad joints, cardiovascular health, polar bear club training. Well, may be the latter does not exactly apply. But, the training is in the same family. One tidbit that you may not hear about a lot: if you have weaker upper body strength, then you might achieve some very sound strength rehabilitation by hitting the still waves of the pool!

Jump Roping. Bad knees? Jump rope. Good knees? Jump rope. Bad knees that tell you not to jump? No jump rope. Why a "yay" for bad knees? Well, it depends on how your knee hurts. If your knee cannot sustain the impact of running, but it can take some impact, then jump roping might be a viable activity. But, if your knees hurt...S-T-O-P! Jump roping is the one activity that gets in cardio, power, strength, agility, balance, proprioception, and works the upper and lower body. All you need is a rope...batteries not included!

Trampolining. Not the aerodynamic kind but the cardio-leg-burning kind. First, it is safe. Second, you feel like you are still bouncing once you walk on firm ground. Thirdly, you need a routine; otherwise, you may look like an intoxicated circus performer. But, your heart will thank you. Trampolines assist in leg strengthening, balance, and proprioception - where your body is in space. You do not need a backyard with bordering nets. You need music, a motivator, and a towel to wipe up the sweat.

Dancing. Whether you are ballroom dancing or doing a mean salsa, dancing gets the sweating percolating. Has anyone noticed that individuals dress their best while dancing? What happened to sweat pants? You need agility, balance, and flexibility to make dancing look elegant and less same-footed. Have you practiced using your dancing muscles? Thighs (quads), calves (gastrocs), butt (glutes), shoulders, back, and abs? OK, the whole body.

Others receiving votes: marching in place, walking around a room, indoor obstacle course.

With heart,
Derek

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

Would You Rather Be...?

Eight Questions:

1) Would you rather be an individual who was the jock in high school or college and continued to be athletic throughout your life?

Or..

2) Would you rather be an individual who was the jock in high school or college, but afterwards you let it all "hang out" throughout the rest of your life?

3) Would you rather be the individual who had no athletic ability in high school or college and then developed athletic ability afterwards?

Or...

4) Would you rather be the individual who had no athletic ability in high school or college and continued to withdraw attention from this ability throughout life?

Also...

5) Would you give advice to your young athletic son or daughter to be athletically ready for how players play a given sport now?

Or...

6) Would you give advice to your young athletic son or daughter to be athletically ready for how their generation will play a given sport a generation from now (meaning, they would be ahead of their time)?

7) Would you fake being in shape for your young son or daughter, so he or she thinks that mom/dad is with me?

Or...

8) Would you make it noticeable that you are trying to get in shape in order to set good habits and to keep up with your son or daughter?

With heart,
Derek

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

In Defense of Fighting in Sport: When It is Allowed

Video link

Fifteen punches in professional ice hockey gets a player five minutes in the penalty box. Fifteen punches in American football, basketball, baseball, and futbol get a player ejected, fined, suspended, or even banned. 

It is that time of year again, when the sports world is simultaneously swarmed with American football, baseball, and ice hockey at the professional ranks.

So, where's the beef?

Fighting does make sense when it is allowed, and the sport is not named boxing, MMA, or some other form of martial arts. Where fighting is allowed, the punishment is swift and patient. Where fighting is disallowed, the punishment affects the entire team, the players, and even the organization. Fans mess up in-game fighting regardless of its permissibility. Fans fight in the stands no matter what sport is being watched. Casual fans specifically cheer on fighting in ice hockey because they do not understand why it is allowed in the first place. "I like hockey only because of the fighting." Said most fans who do like hockey because they only see the fighting in it. "I don't like hockey. There is too much fighting." Said most fans who do not watch hockey because players fight.

Well, let's do some discussing here.

Starting with allowing fighting to happen in ice hockey, fighting is used for a few reasons:

1) It gives an intimidation edge. If a team comes out and their enforcer picks a fight with an opposing enforcer or another opposing player, the summoned player may need to fight. A back down could mean that the player is intimidated; hence, making the team the enforced is on look weakened. Therefore, fighting gives a mental and a cognitive momentous advantage. It is almost reminiscent to picking a weak spot in a futbol or basketball line-up. If you saw the weak spot, you would want to exploit it for the remainder of the game if nothing was done by the opposing team to strengthen the weakness, right? Professional ice hockey executes this exploitation by fighting. Youth, high school, and college levels of ice hockey, where fighting is not allowed, fulfill this exploitation by legally aggressive play. 

2) It protects. Sometimes, the star athlete, or the agonist, if you will, on a team is targeted or antagonized. In order to shake off the antagonist, the enforcer of the star athlete's team targets or tries to intimidate the antagonist. The antagonist may also warrant aggression toward him with the result of very physical play, which could see a fight ensue.

3) It is motivating. If your team is winning the game and wins the fight, then you feel like you can conquer the other team. If your team is winning the game but loses the fight, then there could be a momentum swing. If your team is losing the game but wins the fight, well, there is hope. Capitalize off it by scoring a goal – win the fight, and win the game! Is that not a life lesson as well?..If your team is losing the game and loses the fight, then you need help by some other means. If it is a tie game and the fight is a draw or if one player wins the fight, then you need to keep pumping up your team. Adding here, brawls that occur when one team is getting blown out are worthless. You look stupid losing 7-1 and getting pummeled in the face.

4) It is a game changer. (See above) Win the fight, changes the game. Draw the fight, changes the game. Lose the fight and get in some licks...changes the flow of the game.

5) It calls for respect. Everyone does not aggressively target the enforcer(s) on a team because they know the potential consequences. However, it does not hurt to show some kahunas!

6) It is a strategy. (See above) But, keep in mind that you want your team to have an edge. Know when to fight. Do not simply start fighting because it is fun to look like a buffoon for the sake of looking like a buffoon. Go in for your team! 

7) Behavior is still like a gentleman. I know - how can you say fighting is like being a gentleman? Well, have you noticed that teams shake hands after the end of every playoff series? So, guess who shakes hands? Every single player, including guys who fought it out. I’m not too sure if that could happen at will in other sports. If two guys fight in football, baseball, or basketball, they resort to Twitter in rage and jabs. They never shake hands over the fight unless they become future teammates (speculation). They get kicked out of the game pouting. And, as we saw in the NBA during the 2012-2013 season - ala, Kevin Garnett's trash talk to Carmelo Anthony - the anger continues after all of the teams have showered. C’mon, that is not gentleman-like behavior to chase after the game has ended. In a sport where fighting is allowed, ice hockey holds that case of… we duked it out on the ice. Shut up. Shower. Go home. Circle the schedule for when we play each other again. We may duke it out one more time.

Above is your checklist. Next time you watch ice and a fight breaks check off these reasons to see if fighting is verified for how the tempo of the game is flowing. Also, the next time you watch any of the other sports aforementioned keep this same checklist to see if fighting makes sense in that sport versus ice hockey. In week three of the 2014 NFL season, the Washington Redskins and Philadelphia Eagles gathered in a brawl. Two players were ejected. One quarterback was on the ground. But, he was fine. Everyone was simply trying to survive. It made me think that if fighting were allowed, the two lineman who started the melee could have duked it out until they hit the ground or fought until exhaustion. End of story. Luckily, no one else was hurt. But, in a heated rivalry, someone could have been hurt - these guys are not prepared to fight during the game. They fight just to brawl.

I am not advocating for fighting to be allowed in American football. Fighting in sports where it is not allowed simply does not make sense. At least in football, the level of physicality is very aggressive.

Sports like basketball, futbol, and baseball do not see nearly the amount of physical aggression. Aggressively touch one of these athletes, and they go berserk!...Yet, ice hockey gets the ridicule. It sounds a little unfair to blame one sport where the rule is already written, granting permission. Fighting is not a perfect part of the game. In fact, an aggressive game with good hits and few penalties is dynamite. These types of games happen all of the time in youth, high school, and college games. Junior level games attract these games as well, but fighting is allowed at that level.

Sure, there are times when fighting is unnecessary in a sport like ice hockey where fighting is allowed. Guess what? Both teams know when fighting is a bad move just as they know when fighting is a good move. Let's face it, fighting is a part of the game of ice hockey. It may be eradicated one day, and it may make sense to keep it in the game. Either decision will presage well.

Keep this note in mind that everything mentioned in this piece is relative. Fighting is still fighting. It shows aggression that should only be a part of a game or an event that breeds fighting - i.e., boxing, MMA, martial arts - and not performed in public or in the privacy of your own home.

Stay classy!

And, there is this
With heart,

Derek

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

Warrior Mode: Becoming a Wonder Woman! - By Monique R. Anderson, MBA

Enjoy this cancer survival message below from a friend and fighter!

Warrior Mode

Becoming a Wonder Woman!

Monique R. Anderson, M.B.A.

I always saw myself as regular, ordinary person. I was athletic, intelligent and had many talents. I’ve endured some not so great events in my life that most will never but I survived them. The Summer of 2013 started the biggest battle I’ve ever encountered and none of my athletic skills, knowledge or talents could help me.  I was diagnosed with breast cancer. The Big C doesn’t exist in my family at all so I’m the only one that had to go through this journey. Being that I had no one to relate to or to prepare me for what was about to take place, I decided to become the strongest version of myself. I became Wonder Woman!

I shut my mind and heart off to all feeling. I was superhuman with super powers now. Nothing phased me, hurt me, scared me nothing! And cancer was just an inconvenience to me that I tried to get past as fast as I possibly could. The hardest part was supporting myself since so many people chose to abandon and judge me on something I didn’t ask for nor had any control over. To get through I had to be strong, I had to fight, I had to tell myself this was no big deal and pray that God would give me the strength and motivation that I used during my healthy days to get through this. It was the hardest time of my life but like the other hard times, I made it to the end and I’m still a survivor.

I had to become a warrior and fight what wanted to take over and destroy me. The upside is that I view the world differently and there’s nothing I can’t do. I’m only 3 months in remission but no one can tell I was ever sick. I told them that “I’m not trying to look the part.”  Now if there’s ever a situation that seems complicated or changes everything as I know it or tries to prove me weak……… I just go into warrior mode. Cancer sure picked the wrong chick to mess with!