Swag 1

There is not a lot to look up on swag unless you see some YouTube videos, people watch, and watch athletes do their thing at practices and games. "Swag" does seem like it helps to produce a competitive athlete. An athlete that will deliver his or her best race, game, or match.

Michael Jordan, Kobe Bryant, every track and field athlete (it seems), Lionel Messi, Patrick Kane, Richard Sherman, and many more athletes have plenty of swag. Guess what? They deliver quite the presence on the field, court, and ice.

So, would you rather have the swag of a sprinter just before he or she runs a 100m dash or that of a dominant defensive back in football?

With heart,
Derek

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

The Cookout - Feast Artist II

See the post from 2013. Now, what's the difference?

Would you eat something that you do not like, but you knew it was good for you if you knew that it would benefit your physical or even mental performance?

Why is this question being asked during the beginning of cookout season? I don't know. The summer is not typically a part of the eating season, which runs from October to February. The spring/summer time is the human performance time - looking good during activity. But, we all know that to look good during activity we need...good tasting food. Period!...Potato salad and burgers. Yuuummmm!!!

A high performance food that gets the harsh look in this case is an avocado. They're great and easy to eat and prepare. Avocados are great and healthy substitutes for something like mayonnaise. Slap it on a burger or in a salad. Bam!

But, do not mind what was previously said above. What about the possible top 7 activities at a cookout:

Child's Play (Adults may like these games as well.)

1. Hop-scotch
2. Tee-ball
3. Take'em to the playground
4. Take'em to a field
5. Sack racing
6. Red light-Green light (throw in a yield too)
7. Four Square

Adults and Family

1. Horseshoes
2. Volleyball
3. Spikeball (added 7/7/2016)
4. Soccer
5. Ultimate Frisbee and Kan Jam
6. Tether ball
7. Basketball
8. Lacrosse

Honorable Mention
Line Dancing
Square Dancing
Soul Train Line
Tug-Of-War
Water Balloon Toss
Wiffleball
Creative Indoor AC-Included Activities (2CIAs)

With heart,
Derek

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

Exposure To: Exposure vs. Finances (Part 2)

 

When you really want it, you really get it. When you really get it, your want understands your need.

First Chinese NHL player drafted

I recently asked this question on Facebook and to other people away from the social media giant:

Agree or disagree: Many minorities, and other individuals, do not play sports like ice hockey, lacrosse, and other more expensive sports mainly due to exposure or more so due to finances?

My personal answer: exposure

(Part 1)

What others have said to some varying degree:
"It's geographical and cultural." That equals exposure.
"It's too cold". That also equals exposure.
"Some leagues and coaches have proposed giving free equipment to those who can't afford it." Oooh, exposure with a remedy to finances.
"In poorer parts of the world, what is the most popular sport....soccer...and all you need is a ball (if that) and twigs." Exposure.
"For a sport like ice hockey, there are not enough rinks in certain locations." That would indeed be exposure.

OK, before we go on. Finances do play a key role. But, with support, the main issue is lack of exposure. Money does talk, and the rest walks. Yet, a little experience, exposure, and knowledge talks louder.

First, I have to say that in terms of a sport like ice hockey there is at least one ice rink in every state. If someone really wants to play the sport, they have to get to the rink (access/exposure). For a sport like lacrosse, which was originally played by American Indians (no finances needed), there are plenty of fields on which to play. The equipment costs a lot, but may be there could be hand-me-downs. Lastly, for a sport like fencing, I am an advocate that you need to find someone who can teach you the sport (exposure). Individuals who play certain sports are pretty generous when it comes to sharing old equipment.

Keep this argument short with potential longevity....exposure wins. But, you can agree or disagree.

With heart,
Derek

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

It's Baseball: Appreciate It Better?

#Baseball #Fenway #topps #MLB #cards

I was a big baseball fan back in the late 80's and early 90's. Once the steroid scandals hit, I lost major interest. The home run record battles of the late 90's brought back some of that baseball flare! Then, it disappeared again.

But, I look at baseball in a different way. Or, at least, I am trying to look at it that way. I do appreciate the strength and conditioning that is needed even if many players do not engage in it. Baseball players have to have the power to hit, jump off the ground, or jump into or over a wall. They need the stamina to run bases, the speed to steal bases, and the hand-eye coordination to hit various pitches.

That's not so bad to observe this action, right?

So, the pace of the game is, indeed, slow. But, may be there is something else to the game. The most action happens between the pitchers mound and the catcher even in a perfect game or in a no-hitter. The other action incentive occurs at first base. Looking at these areas, it is evident that speed, power, agility, flexibility, reaction, and coordination hold high standards of occurrence and repetition.

Without a doubt, the most exciting baseball aspects occur in the outfield, at 3rd base, and at shortstop. Agility, speed, flexibility, and guts dominate these areas of the game. Although they are not seen in every inning, perhaps waiting for these actions to occur is the most grueling to fans who are trying to get back in the game and to fans who are done with baseball.

Yea, this venture is going to be difficult. as a fan, most of the time is spent watching a player in position to take a dump. When the ball comes their way, the players get out of the dump stance.

Who's game for speed pitching?

With heart,
Derek

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

Exposure To...

Exposure is very important, interesting, should be introduced at a young age, and can have positive implications on the future of individuals both young and older. Below are four categories that describe the positive impacts of exposure or the need for exposure.

Sports, for after a recent conversation with three boys ages 13 and younger, I am definitely convinced that exposure to certain sports will help them to like the sport, watch the sport, and know how much the sport is played around them. I asked the boys who they thought would win the 2015 NBA championship. They all replied almost in unison, "[Golden State] Warriors!"

OK.

Then, I asked who they thought would win the Stanley Cup. Pause....what's that?... Trailblazers (no, kid, wrong sport). Then, I prompted them in saying it's between the Chicago Blackhawks and the Tampa Bay Lightning. "Oh" was there response..."I don't follow hockey." My heart hurt a little bit. So, I asked them do any of their friend play hockey. Two of them said that they had one friend who plays. People, we live in an ice hockey state (MA) that has a rink almost every 5 miles. For every person that I meet up here who has never been to an ice hockey (yes, even the free ones and the inexpensive ones), I automatically think: you have never been exposed to it. Personally, it is almost like living close to the beach without ever visiting it. Do you think the person who has never been exposed to the beach likes the beach? So then, do you think the kid who has never been exposed to a sport likes the sport? Sometimes, kids just need someone to introduce them to the great strategies and lessons in a sport.

The overwhelming description of ice hockey during this conversation was that it reminded the boys of rugby on ice. Rugby...next to lacrosse it is one of the fastest growing sports.

Nutrition receives the good rep of "sure, I will try that" and the bad rep of "that sounds nasty" or "it's so nasty that it needs loads of extra stuff." Personally, I am convinced that everyone knows what they should eat. Sometimes or many times, the choice is not to eat in a more convincingly and wholesome manner. Exposing yourself to good foods that are non-allergenic boosts your health. Eliminating food habits such as using extra salt (you know this already, right?) and mixing the tastes of other foods boosts your health. Abstaining from meal rituals for a bit will not kill you (i.e., coffee-less mornings when you know you drink too much coffee or when it drives you up with a ripple effect downfall as the afternoon approaches.)

Fitness seldom gets vary reps of positive and negative feedback. But, for something that is so incredibly life-changing and beneficial, everyone should be exposed to fitness. Why? Because there are all kinds of ways to get in adequate fitness. Yet, fears about these ways develop, which is why it is important to adopt a functional and sound exercise regimen that fits your body and lifestyle!

Outdoors or the outdoors has so many benefits hidden to the naked eye. You really have to squint to see the gyms outside. The outdoors receives is largest criticism in the cold weather months and in extreme heat although there are ways to endure these weather extremes. Exposure to the outdoors makes you more aware of your surroundings. Honestly, just get out more often.

With heart,
Derek

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

Lori's Corner: Buffalo Cauliflower Bites with Zesty Cilantro Dip

As formerly seen on the website at www.teempt.com/Loris_Corner:

Whether you watch for the commercials, the half time show or the game itself, over 100 million Americans will tune in on Sunday, February 1^st to see the New England Patriots battle the Green Bay Packeeeeerr, I mean Seattle Seahawks (sorry cheese-heads). But, what would a Super Bowl be without some super-sized snacks? Did you know that the average person consumes an upwards of 1,200 calories on snacks alone during the Super Bowl? According to the USDA, Super Bowl Sunday is the second highest day of food consumption in the U.S. after Thanksgiving. I'm not going to ask you to give up your Super Bowl party snack staples, but I do have some tasty alternatives that will please your chip-loving, cheese-dipping, gotta eat buffalo wings friends!

Snack Staple	Tasty Alternative
Lays Potato Chips	Kettle Chips with Sea Salt
Doritos/Tostitos	Late July Multigrain Chips (lime and summer time blues are my favorite!)
Nacho Cheese Dip	Field Day’s Organic Salsa or fresh guacamole (#superfood!)
Microwaveable popcorn	Angie’s Boom Chicka Pop
Buffalo Wings with blue cheese dressing	Buffalo Cauliflower Bites with Zesty Cilantro Ranch Dip (see recipe below!)

Preheat oven to 450*

1 head of cauliflower½ cup almond milk½ cup water¾ cup whole wheat pastry flour2 teaspoon garlic powder2 teaspoon onion powder1 teaspoon cumin1 teaspoon of paprika¼ teaspoon sea salt¼ teaspoon ground pepper

Wing Sauce1 tablespoon butter1 cup frank's red hot sauce

1. Line a baking sheet with parchment paper. 2. Wash and cut cauliflower head into small bite sized pieces. 3. Mix all ingredients (except for the butter and hot sauce) into a mixing bowl. The batter should be thin enough that it runs off of the fork and the cauliflower florets. 4. Dip each floret into the mixture and coat evenly. Shake or tap off the excess on the side of the bowl.5. Lay florets in an even layer on the parchment lined baking sheet.6. Bake for 25 minutes or until golden brown

 *While the cauliflower is baking prepare the ranch dip and wing sauce.
In a small saucepan on low heat melt butter and mix in hot sauce, bringing to a low simmer before removing from the heat. 

 7. Remove the cauliflower from the oven and put all of the baked florets into a mixing bowl with the wing sauce and toss to coat evenly. 

8. Spread the wing sauce covered florets out onto the same baking sheet and bake in the oven for another 25 minutes.
Zesty Cilantro Ranch Dip6 ounces plain greek yogurt2 tablespoons apple cider vinegar¼ cup fresh cilantro1 garlic clove½ cup almond milk ¼ teaspoon dillsalt and pepper to taste

In a food processor, combine all ingredients and blend to desired consistency.

Guest Writer: Tolulope Ogunsola on "Exercise-Work Balance"

Below, hopefully you can identify with how to juggle your busy life with exercise. 

With heart, 

Derek

Plan it out ahead of time

I usually try to schedule my workouts ahead of time and treat it as a meeting.  This way I know that I have set time to work out and helps maintain a schedule because I treat it as any other important meeting or appointment.

Mix it up

It is important to switch things around a bit.  Some people get discouraged from maintaining their work out routine because they may get bored and it’s monotonous.  I am a big advocate of trying new workouts; with all the new routines and work outs there is plenty to choose from.  I have tried aerial yoga, PiYo, Orange theory, and countless of other different workouts.

It takes team work to make the dream work

I find that either working out with someone or a group is the best way because it keeps you accountable.  Even if you do certain exercises by yourself there are fun ways to “exercise” with others.  Some friends and I will often do a monthly challenge “together.”  We may not be in the same room but we follow the schedule of these challenges and hold each other responsible for completing them.  It is a good way of encouraging each other.

www.teempt.com          TEEM Performance Training