STATE OF THE MONTH ADDRESS: Be Confident!

The month of July represents the observance of Baked Beans, Hot Dogs, Blueberries, Hitchhiking, Hemochromatosis awareness, Ice Cream, and the Independence Day of the United States of America, More importantly, Independence represents freedom from control or influence.  What does this mean to YOU?  Is it a word that has value once a year, or does it have a deeper meaning?  Consider, just for a moment, independence being equivalent to Self Esteem being multiplied (X) into YOU; which, when deciphered stands for SEXY (Self + Esteem X You = SEXY).  Some may say that the use of this arithmetic parallel is risky and should not be used in this type of publication, but aren’t you tired of sex infiltrating various forms of media to only have shame as the end result?

During these summer months, sex is worn as a fashion statement emphasizing outward appearance.  Some may agree or even argue that self esteem or self confidence is sexy in itself because it should come from within.  Regardless of your stance, one cannot dispute that the acronym S.E.X.Y may have a valid place in today’s society to address various attacks on our confidence or self worth, which has a very counterproductive impact on our youth as well.  If you ever feel a reduction of self confidence, just know that it is a gradual process; and the development of it isn’t instant either.  Our response to uncomfortable situations plays a large part in the development or the decline of our self esteem.  In order to prevent the decline in self esteem, there must be a realistic conscious approach to life’s issues.  We must be careful not to let external stimuli be the primary means of problem solving.  Development of self esteem begins with the acknowledgement of having the ability to make a difference in one’s own life, and extending that influence to others.  Take proud ownership of the word Independence being matched with Self Esteem, and experience new levels of empowerment.

As the saying goes, “You don’t have to make or spend a million dollars to feel and look like it.”  It takes greats courage to dig deep and exercise internal motivation, even if some life issues warrants external motivation.  Take care though, if external motivation is the initial stimulus, ensure that it agrees with your life’s purpose and that it adds to the quality and quantity of years to come.  Everyone has a purpose!  Intense situations may present challenges to personal commitment so that it becomes difficult to have clarity of thought, but at the end of the day, the conclusion of the whole matter should be that we recognize what our value is and that we have much to offer, regardless of what circumstances may dictate to us.  It doesn’t matter if you are a man or woman; when the going gets tough, take time out to focus on you.  Remember, being S.E.X.Y means that you have the right to express your freedom from anything you define that is not adding to your well-being.  Simplicity is golden.  Going outdoors and being in the presence of good company is so liberating.  This may help build a network that serves many purposes for long term benefits; you fill in the blank.  There will never be an absolute answer or solution in making life easier to live.  Being S.E.X.Y while developing good habits will help us adapt with changes in life.

So the next time you see an advertisement with a sensual under-tone; the next reality show that seems to glorify drama; the next time your in a public setting where everyone is enjoying and celebrating with the same mind set; or during next year’s independence day festivities, remind yourself it is more important to celebrate YOU!

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1. Baechle T, Earle R. Essentials of Strength and Conditioning (3rd ed). Baechle T and Earle R, eds. Champaign, IL: Human Kinetics, 2008.

2. Powers S, Howley E. Exercise Physiology (7th ed). New York, NY: McGraw-Hill, 2009.

3. Thompson WR. Worldwide survey of fitness trends for 2013. ACSM HealthFitness J. 2012; 16(6): 8-17

4. Vehrs P. Strength Training in Children and Teens: Dispelling Misconceptions-Part One. ACSM HealthFitness J. 2005; 9(4): 8-12.

5. Vehrs P. Strength Training in Children and Teens: Implementing Safe, Effective, and Fun Programs-Part Two. ACSM HealthFitness J. 2005; 9(4): 13-18.

TRAIN THE YOUTH AND WATCH THEM GROW

Children will always do what they do best—MOVE.  Society just needs to ensure that their movement tends to productivity for overall physical and psychological wellness.  Advancements in technology has many benefits, but it is imperative that we keep them in perspective by managing our habits and not allow them to be distractions.  As children learn to crawl before they can walk in different stages of development, they will also become interested in various physical activities in the same way and will require further guidance in safe participation in strength activities to reduce the quantity and quality of injuries.

Children are not miniature adults!  The key to preventing injuries in our youth during strength training is mature, responsible coaching and supervision (4).  Risk has to be managed, not avoided when engaging in physical activity and exercise.  The perception that is strength training is unsafe and inappropriate for our youth is inconsistent with current knowledge from research (4).  The main benefit of strength training for youth is neural adaptation.  Development of the nervous system is a major factor in preventing or decreasing the severity of injuries in activities of daily living or sports (4).  Past puberty, adolescents may experience increased lean muscle mass due to increasing amounts of hormonal changes.  This is significant in handling the demands placed on the body as youths mature.  A healthy perspective must be also maintained during this period to prevent the formation of a serious cultural dilemma of external admiration or being too fond of “outward beauty” without building the necessary physical & mental infrastructure.  Designing training priorities into seasons (Off-season, Preseason, In-season, Postseason) builds that infrastructure (1).  The Off-season focuses on muscular balance, symmetry, endurance, and posture with the use of resistance training; Preseason focuses on sport specific skill coupled with light resistance training; In-season focuses on maintenance of preseason training goals; Postseason focuses on active rest, recovery, and therapeutic strategies.   The ACSM, American College of Sports Medicine, estimates that 50% of overuse injuries sustained by active youth can be prevented by emphasizing the balance of sport seasons with physical fitness rather than sport-specific training alone (4).

With the prevalence of childhood obesity today, strength activities should be designed in a manner that encourages participation while addressing the components of health and fitness.  It really breaks my heart to see a child who wants to participate in a sporting activity, but does not due to the fear of not being able to perform the movements confidently.  There are many strength training modalities that are available to help youth athletes improve body composition while engaging in sports at the same time if regular body weight exercises presents a challenge.  Modified body weight, medicine ball, stability ball, rubber tubing, and some free weight training can assist not only in ensuring a successful training session, but also allow for progression to more challenging movements to build individual and team confidence (5).  The use of these training styles also puts focus on proper technique for continued progress in strength.

Reducing distractions, managing risks concerning physical activity, and improving body composition are just some factors that need to be addressed when training youth athletes.  The psychological element of athletics adds to the complexity in adolescent behavior that youth already have a hard time dealing with in regard to personal and social issues due to rapid hormonal changes in their transition to adulthood.  In light of this, we must have a clear and concise definition for sportsmanship.  Sportsmanship is built by having the courage to stare life in the face and overcome opposition while maintaining the will to not compromise self worth.  Let’s TRAIN our youth!

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1. Baechle T, Earle R. Essentials of Strength and Conditioning (3rd ed). Baechle T and Earle R, eds. Champaign, IL: Human Kinetics, 2008.

2. Powers S, Howley E. Exercise Physiology (7th ed). New York, NY: McGraw-Hill, 2009.

3. Thompson WR. Worldwide survey of fitness trends for 2013. ACSM HealthFitness J. 2012; 16(6): 8-17

4. Vehrs P. Strength Training in Children and Teens: Dispelling Misconceptions-Part One. ACSM HealthFitness J. 2005; 9(4): 8-12.

5. Vehrs P. Strength Training in Children and Teens: Implementing Safe, Effective, and Fun Programs-Part Two. ACSM HealthFitness J. 2005; 9(4): 13-18.

WITH OR WITHOUT OXYGEN?.....THAT IS THE QUESTION!

Every where we go, people are becoming more conscious of the need for quality Leisurely Time Physical Activity (LTPA).  Walking, jogging, and running are great, but they only stimulate our body’s aerobic (oxygen present) metabolic response and adaptation to movement.  We must understand that our body also has an anaerobic (oxygen lack) metabolic response and adaptation to movement; only then will we be able to experience improvement in our daily living activities (DLA). 

Before I explain the importance of anaerobic activities, it is equally necessary to explain the difference between a “trend” and a “fad”.  Trend-a general development or change in a situation or in the way people are behaving (3).  Fad-a fashion that is taken up with great enthusiasm for a brief period (3).  Having said this, there are more anaerobic activities that have made it into the Top 10 of the Top 20 worldwide fitness trends for 2013, which is very encouraging.  Anaerobic activities help stimulate the metabolic, hormonal, and neuromuscular response for our bodies to adapt for improved function.  Metabolic stimulation involves the body’s major energy systems responsible for movement (1).  Hormonal stimulation involves chemical messengers that regulate the interaction between the blood and the body’s systems (i.e. nervous system) (1).  Neuromuscular stimulation involves the interaction between motor neurons and various muscle fiber types (1).

Lets get to the HEART of the matter!  Anaerobic activities help to do basically two things: facilitate how mechanical and chemical messages are sent signaling the body to thrive; and to efficiently use calories from nutrient-dense foods during times of rest.  Distress, negative stress, tells the body’s metabolism (nutrient-to-energy processes) to slow down, which signals the conservation or storage of the wrong type of energy products.  This can have long term damaging effects that may impact overall wellness.  Anaerobic activities reverses these negative signals so that when distress is encountered the body’s systems recognize no change in metabolism, and you will have the ability to endure!  This is especially true during times of rest.  Basal Metabolic Rate (BMR) is a term used to describe energy processes a state of rest (2).  Anaerobic activities have been shown to increase BMR even hours or days after the activity, which puts the focus of caloric expenditure on the resting state instead of an active state because let’s be honest here; who actually stays in an active state for the majority of a 24 hour period.

Simplicity is great, isn’t it?  Body weight can be used for aerobic and anaerobic training.  We most often think of anaerobic activities involving some sort of external weight, but what could be better than our very own body as the foundation for reaching our full potential.  Actually, before touching any external weight, it is always best to use internal loading (bodyweight) to prepare the body to progress in stages of capability.  With this in mind, variety will ensure anaerobic training remains fun and challenging, while aerobic training balances everything out by keeping oxygen utilization in perspective.  NOW we can move better!

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1. Baechle T, Earle R. Essentials of Strength and Conditioning (3rd ed). Baechle T and Earle R, eds. Champaign, IL: Human Kinetics, 2008.

2. Powers S, Howley E. Exercise Physiology (7th ed). New York, NY: McGraw-Hill, 2009.

3. Thompson WR. Worldwide survey of fitness trends for 2013. ACSM HealthFitness J. 2012; 16(6): 8-17

4. Vehrs P. Strength Training in Children and Teens: Dispelling Misconceptions-Part One. ACSM HealthFitness J. 2005; 9(4): 8-12.

5. Vehrs P. Strength Training in Children and Teens: Implementing Safe, Effective, and Fun Programs-Part Two. ACSM HealthFitness J. 2005; 9(4): 13-18.