@blkhky #motivation #inspiration #hockey #SteelCityWarriors #FHL #ECHL #AHL #NHL
Congratulations to TEEM athlete, Daunté Abercrombie, on receiving his professional ice hockey contract with the Steel City Warriors out of Pittsburgh, PA and a member of the Federal Hockey League (FHL). Daunté has shown a lot of determination and poise in his journey to become a pro hockey player. But, the FHL is not the limit. He has his heart and sights set on the NHL.
Daunté came through TEEM's doors, aggressively handling a conditioning program that was given to him. He has expressed his dream and work on YouTube as well as on Facebook. When someone has the determination and humbleness to work this hard, he will be rewarded.
Daunté is also a graduate of Gonzaga College High School (Washington, DC) and Hampton University.
You will want to cheer for him.
With heart,
Derek
Derek Arledge, MS, CSCS www.teempt.com TEEM Performance Training
Saturday, February 21, 2015
Winter Does Its Job!
#Winter #Shovel #Snow #BostonBlizzard2015
No complaining. Let winter do its job. Do your job, winter because at least it is not May. You know why it doesn't snow in May or June? Because it snows in January and February...especially in February. Oh my goodness February. People have echoed how tired they are of the snow. That's OK. But, it's not May. It's February. It's winter's time to shine. And, by all means, winter is shining!
Most people probably do not combine the words "physical activity" and "winter" in the same sentence unless it refers to the indoors. Point taken. But, when it is combined with the outdoors, then add in "creativity", "new", and "adventure". Basically, do not let the weather discourage your fun. Besides general shoveling, you can try the following:
1. Help out a neighbor and shovel in style - it will make you feel good too.
2. Cross country skiing - ho many people do you know do this activity every year or have done it at least once?
3. Sledding (make something for the kids) - kids need to have fun.
4. Snow-shoeing - it just sounds cool and is cool.
5. Skiing - a very popular winter sport and activity.
6. Visit the beach - no one said you have to get in the water.
7. Build an igloo, snowman, or other sculpture - it takes a little effort, but test out the results of all of those burpees you have done or all of the cardio activity performed in the past year.
8. Pond hockey/Pond ice skating - of course, be careful then enjoy the moment!
9. Bundle up! - no one, again, said that you had to go out like its summer.
Most of these activities will change your normal annual winter schedule.
On that note, has anyone seen the grass lately or know what the grass looks like?
No complaining. Let winter do its job. Do your job, winter because at least it is not May. You know why it doesn't snow in May or June? Because it snows in January and February...especially in February. Oh my goodness February. People have echoed how tired they are of the snow. That's OK. But, it's not May. It's February. It's winter's time to shine. And, by all means, winter is shining!
Most people probably do not combine the words "physical activity" and "winter" in the same sentence unless it refers to the indoors. Point taken. But, when it is combined with the outdoors, then add in "creativity", "new", and "adventure". Basically, do not let the weather discourage your fun. Besides general shoveling, you can try the following:
1. Help out a neighbor and shovel in style - it will make you feel good too.
2. Cross country skiing - ho many people do you know do this activity every year or have done it at least once?
3. Sledding (make something for the kids) - kids need to have fun.
4. Snow-shoeing - it just sounds cool and is cool.
5. Skiing - a very popular winter sport and activity.
6. Visit the beach - no one said you have to get in the water.
7. Build an igloo, snowman, or other sculpture - it takes a little effort, but test out the results of all of those burpees you have done or all of the cardio activity performed in the past year.
8. Pond hockey/Pond ice skating - of course, be careful then enjoy the moment!
9. Bundle up! - no one, again, said that you had to go out like its summer.
Most of these activities will change your normal annual winter schedule.
On that note, has anyone seen the grass lately or know what the grass looks like?
Wednesday, February 4, 2015
Men (Women) - An Important Shoveling Message
#WinterShoveling #Blizzards
Video: Get In Shape To Shovel
Avoidable tragedies like the shoveling deaths that occurred in Chicago recently are sad to read. If you are regularly active and are active in moderate and high intensities over sustained periods of time, then you have a large advantage in avoiding a fatality from shoveling
If you are largely inactive and shovel - which is an intense activity, especially during or after a blizzard - then you increase your chances of mortality. Can you do me a favor? Can you get that word out to men (and women but mostly men) who are inactive, men older than 40, and men who are active but may not be used to this type of high intensity on the heart.
Please!
The women get it. Plus, there may most likely be a male who is present to assist whether the female is married or not (neighbors are neighborly).
Winter is not over, especially in New England. If I see another snowflake...I will welcome it with open arms and an open shovel!
With heart
Derek
Derek Arledge, MS, CSCS www.teempt.com TEEM Performance Training
Video: Get In Shape To Shovel
Avoidable tragedies like the shoveling deaths that occurred in Chicago recently are sad to read. If you are regularly active and are active in moderate and high intensities over sustained periods of time, then you have a large advantage in avoiding a fatality from shoveling
If you are largely inactive and shovel - which is an intense activity, especially during or after a blizzard - then you increase your chances of mortality. Can you do me a favor? Can you get that word out to men (and women but mostly men) who are inactive, men older than 40, and men who are active but may not be used to this type of high intensity on the heart.
Please!
The women get it. Plus, there may most likely be a male who is present to assist whether the female is married or not (neighbors are neighborly).
Winter is not over, especially in New England. If I see another snowflake...I will welcome it with open arms and an open shovel!
With heart
Derek
Derek Arledge, MS, CSCS www.teempt.com TEEM Performance Training
Thursday, January 22, 2015
Everyone is an Athlete
...To some degree.
New Year's Goal: You would do better combining cardio training, strength training, and playing sports versus only doing cardio and strength training.
New Year's Truth: Plus, anyone at any age can participate in a sport. No, that does not only include poker or chess. No, you do not have to spend a lot of many to join a league.
There was a study done at Harvard about 30+ years ago proving that the addition of a sport improved fitness and physical activity level. Something happened in between. Somewhere in between that study and society's mode of thinking said, "in order to play a sport after high school or through adulthood, you have to be a professional." Not hardly the case. Even a professional athlete has a short career, which means that he or she will spend a high percentage of his or her life not playing at the professional athletic level that garners millions or thousands in some cases.
You have a few things in common with a professional athlete:
With heart,
Derek
Derek Arledge, MS, CSCS www.teempt.com TEEM Performance Training
New Year's Goal: You would do better combining cardio training, strength training, and playing sports versus only doing cardio and strength training.
New Year's Truth: Plus, anyone at any age can participate in a sport. No, that does not only include poker or chess. No, you do not have to spend a lot of many to join a league.
There was a study done at Harvard about 30+ years ago proving that the addition of a sport improved fitness and physical activity level. Something happened in between. Somewhere in between that study and society's mode of thinking said, "in order to play a sport after high school or through adulthood, you have to be a professional." Not hardly the case. Even a professional athlete has a short career, which means that he or she will spend a high percentage of his or her life not playing at the professional athletic level that garners millions or thousands in some cases.
You have a few things in common with a professional athlete:
- Paparazzi: for you it is selfies and posing for photos.
- Busy Schedules: for you it involves work, school, home, drop off the kids all within a 10-hour period in some cases.
- Money: OK, here is the vast difference. But, you still have to spend it wisely.
- Time: for you it is tight as well.
- Your Body: for you, your body may not be the primary source of your income; but it is an important part in making income. A major difference is that you may have to spend the income you made in order to train the body that you have or would like while still making income. I am telling you that it all comes full circle.
- Consumption: what you put in your body really matters. How you metabolize the things you put in your body really matters. How you prepare really matters. Athletes practice and prepare for games. Busy and non-busy individuals practice and prepare for any grind during the week.
With heart,
Derek
Derek Arledge, MS, CSCS www.teempt.com TEEM Performance Training
Lori's Corner: Jam Dot Cookies (Dec 2014)
You can see Lori's Corner on the website at www.teempt.com/loris_corner.html
T'is the season for over-indulgence! There is no stopping it, the holidays are here. Bring on the office parties, family gatherings and cookie exchanges! It is very easy to lose sight of our health and fitness goals this time of year. With a few simple steps, you can enjoy the holidays without packing on the pounds.
1. Do not skip meals the day of the party (or ever!). Skipping meals commonly leads to overeating as well as slowing down the metabolism. Enjoy a healthy snack before you go to the party.
2. Portion control. We are often faced with a plethora of foods that we would normally never eat. Have a small taste of everything but do not go back for seconds!
3. Avoid liquid calories. Limit yourself to 1-2 alcoholic drinks. Then choose to sip on sparkling or tonic water. Add fresh fruit to it for some flavor!
4. Bring a healthy dish or dessert to share. Check out the recipe below for Jam Dot cookies. These little circles of deliciousness are packed with protein, fiber and are lower in sugar!
Jam Dot Cookies
Yield: approximately 20 cookies (about 2 inches)
Preheat oven to 350*
1 cup almonds, ground to fine meal
1 cup whole wheat pastry flour
1 cup rolled oats, ground to fine meal
1/4 teaspoon ground cinnamon
1/2 cup organic canola oil OR melted butter
1/2 cup maple syrup
pinch sea salt
Raspberry, strawberry or apricot jam (about 1/2 cup)
1. Line 2 half sheet trays with parchment paper.
2. Combine almonds, flour, oats and cinnamon in food processor. Process until all ingredients resemble fine meal.
3. In small bowl, whisk oil or butter, maple syrup and sea salt. Pour through the feed tube of processor and mix until all ingredients are well combines.
4. Using a 1-ounce ice cream scoop, scoop cookies onto baking sheet 2 inches apart. Using 1/4 teaspoon measure, make indentation in the middle of cookie.
5. Fill indentation with about 1/2 teaspoon of jam and bake 15-20 minutes or until golden brown.
* Whole wheat pastry flour can be substituted with 3/4 cup whole wheat flour and 1/4 cup all-purpose flour
Recipe courtesy of the Natural Gourmet Institute
T'is the season for over-indulgence! There is no stopping it, the holidays are here. Bring on the office parties, family gatherings and cookie exchanges! It is very easy to lose sight of our health and fitness goals this time of year. With a few simple steps, you can enjoy the holidays without packing on the pounds.
1. Do not skip meals the day of the party (or ever!). Skipping meals commonly leads to overeating as well as slowing down the metabolism. Enjoy a healthy snack before you go to the party.
2. Portion control. We are often faced with a plethora of foods that we would normally never eat. Have a small taste of everything but do not go back for seconds!
3. Avoid liquid calories. Limit yourself to 1-2 alcoholic drinks. Then choose to sip on sparkling or tonic water. Add fresh fruit to it for some flavor!
4. Bring a healthy dish or dessert to share. Check out the recipe below for Jam Dot cookies. These little circles of deliciousness are packed with protein, fiber and are lower in sugar!
Jam Dot Cookies
Yield: approximately 20 cookies (about 2 inches)
Preheat oven to 350*
1 cup almonds, ground to fine meal
1 cup whole wheat pastry flour
1 cup rolled oats, ground to fine meal
1/4 teaspoon ground cinnamon
1/2 cup organic canola oil OR melted butter
1/2 cup maple syrup
pinch sea salt
Raspberry, strawberry or apricot jam (about 1/2 cup)
1. Line 2 half sheet trays with parchment paper.
2. Combine almonds, flour, oats and cinnamon in food processor. Process until all ingredients resemble fine meal.
3. In small bowl, whisk oil or butter, maple syrup and sea salt. Pour through the feed tube of processor and mix until all ingredients are well combines.
4. Using a 1-ounce ice cream scoop, scoop cookies onto baking sheet 2 inches apart. Using 1/4 teaspoon measure, make indentation in the middle of cookie.
5. Fill indentation with about 1/2 teaspoon of jam and bake 15-20 minutes or until golden brown.
* Whole wheat pastry flour can be substituted with 3/4 cup whole wheat flour and 1/4 cup all-purpose flour
Recipe courtesy of the Natural Gourmet Institute
Tuesday, January 6, 2015
Happy New Year - 2015!!
Give yourself #TheGiftOfFitness
H - have a plan to exercise and eat well to start off the year.
A - advance yourself past the 4-week exercise struggle. Use the holidays as checkpoints - i.e., Martin Luther King, Jr. Day, Super Bowl, Valentine's Day, President's Day, St. Patrick's Day, Spring Break, and the homestretch to Easter - that should get you to April.
P - prepare a good attitude for executing your challenging yet achievable goals.
P - periodize your exercise to erase boredom, monotony, and injury
Y - avoid "yo-yo" dieting. As a matter-of-fact, do not call it "yo-yo" dieting.
N - eat as natural as possible within your food budget.
E - eat for fuel
W - walk often. Worry not.
Y - yearn for change in your health but do not quit when it gets tough.
E - exercise for results.
A - aerobic and anaerobic activities are heart-healthy, mind-healthy, and spiritually-healthy friends of yours.
R - rest
! - Do it with enthusiasm!
With heart,
Derek
Derek Arledge, MS, CSCS www.teempt.com TEEM Performance Training
H - have a plan to exercise and eat well to start off the year.
A - advance yourself past the 4-week exercise struggle. Use the holidays as checkpoints - i.e., Martin Luther King, Jr. Day, Super Bowl, Valentine's Day, President's Day, St. Patrick's Day, Spring Break, and the homestretch to Easter - that should get you to April.
P - prepare a good attitude for executing your challenging yet achievable goals.
P - periodize your exercise to erase boredom, monotony, and injury
Y - avoid "yo-yo" dieting. As a matter-of-fact, do not call it "yo-yo" dieting.
N - eat as natural as possible within your food budget.
E - eat for fuel
W - walk often. Worry not.
Y - yearn for change in your health but do not quit when it gets tough.
E - exercise for results.
A - aerobic and anaerobic activities are heart-healthy, mind-healthy, and spiritually-healthy friends of yours.
R - rest
! - Do it with enthusiasm!
With heart,
Derek
Derek Arledge, MS, CSCS www.teempt.com TEEM Performance Training
Wednesday, December 24, 2014
Holly-Jolly Christmas Poem
Merry Christmas!
'Twas the night before Christmas
And all through the place
As you reflect on zero-fourteen
You might have run a race
Your shoes are torn, rightfully they should
Hopefully, you have influenced more people in your 'hood
You have taken off from all of your work
During this time, you could attempt a twerk (no, please, no...just massage your thighs afterwards).
Don't forget to stretch much if your muscles are tight
It will help to stay loose even at night
Sleep is encouraged, 6 to 8 hours per day
Laugh it off, you know that's 'cray-cray' (crazy)
But, do not skip breakfast, even during a feast
Nutrition is important and not among the least
Nutrition and exercise, they're married you know
Don't look at me like that, one helps the other go
Cardio and strength, they're married too
Face it, these things have four and five "boos"
You have shopped 'til you dropped with much grit and stick
Everyone knows that you are the real St. Nick!
Shhh, don't tell the little ones who yearn in wake
OMG! These babies have so much...energy! (oops, didn't rhyme)
Did you hashtag everything that you lifted this year?
Body weight, kettlebells, towels, c'mon stop all your jeer!
As you see zero-fifteen in the front there yonder
Stay true to your goals as you ponder
Don't lapse, seek help like a champion utters
You'll realize your skills are smoother than butter
More strength, weight loss, run a race, are those your goals?
Muster some movement, your results...they'll toll.
Eight, ten, no twenty pounds lighter
Look who's feeling fit like a nasty sharp fighter
Four, six, is that how many reps you did?
Congrats you entered the power grid
Men and women can lift like pros
It does not matter if you are young or "old"
Just call out your target, and you will see
JUST WHAT IN THE HECK DOES MY BODY THINK OF ME!
Walk away, run away, bike away all
Swim away, stretch away, roll away, crawl!
Please have a Merry Christmas, and press on to your feats
If you ever need assistance, TEEM has plenty of seats!
Many blessings to everyone!
Derek
Derek Arledge, MS, CSCS www.teempt.com TEEM Performance Training
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