Toning Up Your Body And What It Takes

When people discuss wanting to be “toned” they are usually referencing a defined body.  Many women today desire to have arms like First Lady Michelle Obama.  If you are working out by yourself and or taking a group class for an extended period of time you may have outgrown the levels of those respective intensity levels.  We all have unique bodies and have areas that would like to improve.  In order for those goals to be reached muscles need volume and stress whether your goal is to “tone” or “build” muscle mass.

High Rep vs. Low Rep Debate

From my conversations with clients and observations in gyms there is a major contrast between the weights used by men and women.

Some women will curl 5lb dumbbells for 25 reps in an effort to “tone” their arms, while some men will bench a ton of weight for only a few reps in an effort to put on muscle and increase strength.

The idea is that high reps help you lose fat and make a muscle more “toned”. On the other hand, low reps can help you build muscle and increase strength.

The firming-up or toning is due to an increase in muscle tissue as well as a low enough bodyfat percentage to see the definition and shape of the muscles and get rid of the of the undesired “jiggle."  Using heavier weights than you are accustomed to will give them the necessary stress to change and grow.

According to a recent study by Men’s Fitness substantial evidence argues that training in a moderate-rep range is the best way to build muscle mass. It increases hormone response, spares protein, and provides the necessary time under tension to spark muscle damage.

This does not mean doing away with your low-rep and high-rep regimens. To make sure your body doesn't adapt to a particular regimen you need variety.  Cycle periods of low-rep training and high-rep training into your overall program, while progressively trying to increase your strength and perfect your exercise form every time you perform strength training exercises.

Circuit Training

Gerard Butler

Circuit training is short bursts of resistance exercise that can combine weights, calisthenics, plyometrics and other exercises followed quickly by another burst of exercise targeting a different muscle group.

The switching between muscle groups with little no rest between exercises gets the heart rate up, which can serve as cardiovascular endurance as well.   A circuit workout improves both strength and endurance, and jump-starts metabolism.

This style of training is beneficial for anyone especially women as they tend to lose muscle mass at the rate of 1% per year in their late 30s and 40s.

Gerard Butler and the cast of the 2007 movie 300 went through an intense training regiment in preparation for their roles.  Mark Twight, a former world class mountain climber and now personal trainer designed the 300 Spartan Workout program consisting of the following:

• Pull-ups - 25 reps
• Barbell Deadlift with 135 lbs. - 50 reps
• Pushups - 50 reps
• 24-inch Box Jumps - 50 reps
• Floor Wipers - 50 reps
• Single-Arm Clean-and-Press with 36 lbs Kettlebell – 50 reps
• Pull-ups - 25 reps

The program included tire flipping and gymnastic style training.  Five weeks before filming, Butler had additional training sessions with a former bodybuilder.   This training style simultaneously build muscle, increased muscular endurance, and stripped fat.  Crossfit uses similar style of training and pace to accomplish the same goal.  You get the resistance training benefits as well as the cardio benefits in one short and intense workout if designed correctly. 

The 300 Spartan Workout and Crossfit are intense styles of training and may not be what you are looking for or something you are in condition to attempt now.   What is beneficial about these workout styles and other kinds of circuit training is using large muscles with short rest periods in between.  If your fitness goals are to tone and build muscle it does not mean you want to build mass.

Intense effort needs to be given to your muscles for them to be stressed in order for them to change and grow.  And simply going through the motions will produce little if any results because the muscle is not being stressed enough and therefore will not adapt and change its current condition.

Do not be afraid to increase the weight and volume of your current exercise routine in order to shape your body in the way you desire.  Time is precious so utilize your workout time wisely and efficiently. 

Jamaal Piper 
Health and Wellness Consultant and Certified Personal Trainer
www.piperpersonaltraining.com
Instagram and Twitter @jamaalpiper

What's Under The Helmet

With Richard Sherman’s post game rant last night after the Seattle Seahawks victory in the NFC Championship Game has caused him to be a trending topic in the media and social media.  It has gone from simply not caring for his comments to racial epithets being posted all over his Twitter account.  

His comments toward San Francisco 49ers Michael Crabtree have stirred up a wide range of emotions.  What is being missed is the root of his comments are a combination of raw emotion and calculated behavior that has become common place among football players especially defensive backs and wide receivers.

Apparently Crabtree and Sherman have history.  Last year at Arizona Cardinals Larry Fitzgerald’s charity event Sherman went to shake Crabtree’s hand and Crabtree attempted to start a fight.  Sherman confirmed it this morning on Peter King’s Monday Morning Quarterback in which he contributes to occasionally, “It goes back to something he said to me this offseason in Arizona, but you’d have to ask him about that. A lot of what I said to Andrews was adrenaline talking, and some of that was Crabtree. I just don’t like him.

I call it the helmet complex.  Besides the quarterback very few football players are recognizable without their uniform.  We identify them with a jersey number and position.  We can barely see their faces behind the large helmets and facemask they wear.  The outspokenness of football players and defensive backs can be traced to Deion Sanders.

Deion Sanders senior year at Florida State he sat in his dorm room and came up with the “Prime Time” persona that would lead him to have Nike ads and other campaigns throughout his career that no one else at his position ever had. 

During his Hall of Fame speech in 2011 he stated, “"I pre-rehearsed the saying because I knew I had the substance," said Sanders. "I knew I had the goods, I knew I had the work ethic, but I needed to secure myself enough that my mama would never have to work another day of her life."

Sanders endorsements and large contracts throughout his playing career open doors for players at his position and a generation of young players who looked to him as a template of how to play the position and capitalize on their success.  Defensive backs are away from the action and only have a handful of opportunities to make plays during the game.  A casual fan may not appreciation their contributions because of that.

What Sanders and now Richard Sherman decided to do were to behave in a manner and talk so much that it would cause the public to look at them more closely.  It has been affective for both whether we agree with their methods are not.

As Jon Wilner of the Mercury News reported this morning, without that hyper-drive and that football-sized chip on his shoulder, Sherman would not have become a straight-A student and the first player from Compton’s Dominguez High School to earn a football scholarship to Stanford.

“The chip that makes him a great player also made him a great student,” said David Shaw, who coached Sherman at Stanford and remains a close friend and mentor.

What has gotten lost in all the chatter with Sherman is the raw emotion of making the biggest play in his football life and his personal story of what put him in position to make it. 

Sherman is from Compton, CA.  His father, Kevin, rose daily at 4 a.m. to drive a garbage truck -- and still does today. His mother, Beverly, works with disabled kids in the inner city and preached the value of education. She was happy to give her children money Richard and his brother and sister came home with A’s.

Sherman Nike Ad

Sherman's play and outspokenness has led to commercials with Nike and Beats by Dre.  In our society controversy sales.  Sherman plays a position that does not get compensated like quarterbacks.  Sherman was a fifth round draft pick and is still under his rookie contract that pays him $550,00 base salary.  Endorsement deals already have more than doubled Sherman’s salary, says his Las Vegas agent, Jamie Fritz, of Fritz Martin Management.

“There are a number of successful players in the NFL who don’t have endorsement deals,” Fritz said. “At the end of the day ... people have to like you. If they don’t like you, they won’t buy the product you’re endorsing. Richard has a perception of being loud and in-your-face, but off the field, he’s very sincere, approachable and likable.”

What Sherman missed is an opportunity to introduce himself to a broader audience.  More attention was drawn to his comments after a big play than the play itself.  His story his inspiring, but acting classless and personalizing a big play can hurt him in the long run.  Football is a humbling game, for his sake I hope he can find balance.  He is another example of what being behind a helmet can do and overcompensating to get attention.

Culture Wins, Culture Loses

As sports fans we can all be guilty of taking it too seriously.  We do have a right to voice our displeasure of organizations above and beyond wins and losses.  Born and raised in the Washington, DC I was spoiled as a child growing up in the 1980’s during the Joe Gibbs era with consistent winning football teams including five NFC Championship games, four Super Bowl appearances, and three championships.  I attended two of the NFC Championship games at RFK Stadium as the team was on their way to the Super Bowl.

What has become of the Washington Redskins and possibly your favorite team is an example of ownership what it takes to run a successful sports team.  And I hate to break the news to you that many franchises that are struggling under current ownership may not change anytime soon.

What is unique about the business of sports are that team owners accumulated their wealth in other business ventures and then decided to purchase a franchise.  What distinguishes successful franchises from unsuccessful franchises is not just the talent on the field, but the culture and philosophy that is created to build a team.

In business “culture” is a word that gets tossed around in regards to the importance it has to an organization.  The values and methods of how it conducts its business impacts an organizations employees and the clients/customers they serve.  Sports have a way of allowing us as fan to witness franchises that have put an emphasis on their culture and those that do not.  Certain organizations have a reputation for a strong culture such as the Miami Heat of the NBA and Baltimore Ravens of the NFL.

Robert Sarver, owner Phoenix Suns

The Phoenix Suns were a consistent franchise for many years, but the last few they have struggled.  Owner Robert Sarver recognized what needed to be done to move his franchise back in the right direction.

"For all successful people in business, I think that the notion of taking a step back to take a step forward is a foreign concept," Sarver told Yahoo Sports. "You simply don't say, 'We're going to go backward for a couple years,' in business. But pro sports – especially the NBA – is different, and it's set up to do just that.

Sarver realized what was needed for his franchise.   A top basketball executive, a plan, maybe most of all, someone to restore his franchise's eroding credibility. Boston Celtics Executive Ryan McDonough interviewed for the General Manager position and had a plan for the franchise– his ideas for trades and gathering draft picks, scouting and player development, coaching candidates and player nutrition. Every time Sarver asked a question, there came a crystallized and clear-minded answer. The Suns were a mess, but suddenly Sarver started to see a way out.

Sarver did what many struggling owners are not willing to do, and that is listen to a professional, with proven success lay out a plan and trusts him and the process.

It is early in the NBA season, but the returns have been good for the Phoenix Suns who are surprisingly off to a 19-11 start in a very competitive Western Conference.

The unfortunate aspect of professional sports is there is not accountability for losing.  The Dallas Cowboys and Washington Redskins are rivals on the football field.  But both have billionaire owners who franchise values are at the top of all of sports, but have a bad reputation of how they run their franchises.  Even though the win-loss record is disappointing to fans, their meeting with their accountants goes very well.

Safety Will Allen completed his second stint this past season with the Pittsburgh Steelers.  He was released from the Dallas Cowboys earlier this season before re-signing with Pittsburgh. 

In referring to his experience with Dallas Allen stated, "It was a very micromanaged atmosphere," Allen said to ESPN. "Everything was heightened. Everything was very tight. I didn't feel the relationship and the bonding between players and coaches. Maybe just the players or just a few coaches and a few players."

"We understand that it's a business, but football is a business. Winning is our business. But if we're not a team, if we're not together in it all, then we have nothing. That's the mindset in Pittsburgh.”

Arthur Rooney owns the Pittsburgh Steelers; they have had three head coaches since 1969.  All three have participated in multiple Super Bowls with at least one victory.

Jason Kidd and the Brooklyn Nets

The New York Knicks and Brooklyn Nets have high priced teams going through disappointing starts to the season.  Even though both teams are decimated with injuries to key players they made a decision to go for style over substance.  The Nets have a $200 million payroll with aging players (Kevin Garnett, Paul Pierce, and Jason Terry).  Traded away their 2014 first round draft picks that is projected to be one of the deepest drafts in recent memory. 

Brooklyn hired Jason Kidd as their head coach not soon after he retired as a player and he  “reassigned” his top assistant Lawrence Frank earlier this season for what appears to be his insecurity of not having any coaching experience and Frank being so vocal.   Frank was Kidd’s former head coach with the Nets when Kidd was a player. The Nets created this environment by not taking into account what is the right fit for their franchise especially without Kidd having any previous coaching experience taking over a team with high expectations.

According to James Heskett, culture “can account for 20-30% of the differential in corporate performance when compared with ‘culturally unremarkable’ competitors.”  John Coleman of the Harvard Business Review stated six components of great corporate culture.  Vision, values, practices, people, narrative and place.

Out of those six the Washington Redskins suffer most when it comes to values, practices and people.  For the amount of internal issues to become public doesn’t speak well of the type of culture Snyder has created within the organization.  As Coleman stated, a company’s values are the core of its culture. While a vision articulates a company’s purpose, values offer a set of guidelines on the behaviors and mindsets needed to achieve that vision.

There is not a company that can build a coherent culture without people who either share its core values or possess the willingness and ability to embrace those values.  Besides someone with name recognition like Mike Shanahan or even Joe Gibbs with his second tenure with the Redskins or Robert Griffin III winning the Heisman trophy.  Jason Kidd’s Hall of Fame career as a player and Garnett, Pierce, and Terry’s best days behind them, what are teams like the Washington Redskins and Brooklyn Nets looking for in people besides a name everyone knows. 

Paul Spiegelman, co-founder of the Inc. Small Giants Community, offered up some insights on culture.  There will always be people out there with the skills capable of doing the job. So Spiegelman suggests hiring people that, first and foremost, would work well in your organization. It may take a little longer, but it will pay off in the long term. 

The Dallas Cowboys, Washington Redskins, and Brooklyn Nets are all dealing with issues created by their culture.  Other franchises such as the Pittsburgh Steelers, Baltimore Ravens, and Miami Heat have been consistently relevant with minimal distractions because of their culture.

Phoenix Suns head coach Jeff Hornacek is the prototype of what a successful coach is with today’s players’: no ego, but a steely confidence. He holds players accountable without humiliating them according to Adrian Wojnarnowski of Yahoo Sports.  It is more difficult in this day and age for a coach who is condescending towards his players, media, and fans to be successful.

Teams are under the microscope with the amount of television coverage and social media.  An up and coming coach with the attitude of a Bob Knight or Bill Parcells would struggle connecting with players and the public today.  Mike Shanahan appeared to have that problem in Washington.

So if you are wondering why your favorite professional sports team has been struggling for many years.  You probably do not have to look any further than their culture.  There is a fine line between winning and losing.  Even the best run franchises have their ups and downs, but they stick to their plan and adjust when needed.  Owners need to find and connect with front office and coaches who have common purpose.  My question to some owners is besides winning games do they have a purpose?  

Make It More Than A Resolution

The New Year is approaching and fitness centers and professionals will be busy as many people plan to start the New Year off improving their health.   From January to March there is a boom in the fitness business and then it begins to taper off. 

The fact that a resolution is made is a declaration to make positive changes.  "Studies show that people who resolve to change behaviors do much better than non-resolvers who have the same habits that need to be changed," says University of Scranton psychologist John Norcross.

Americans most often resolve to lose weight; quit smoking; get more exercise; and reduce their alcohol consumption, in that order, Norcross says.

Statistics show that, at the end of January, some 64% of resolvers are still hanging in there; six months later, that number drops to 44%, according to Norcross, author of Changing for Good.

Here are steps toward a New Year’s resolution for better health:

Have A Plan

The habits and behaviors that led to anyone’s displeasure with their health didn’t develop overnight.  Adopting a healthy lifestyle will require a commitment to making changes to your eating and exercise regiment.  Every meal and exercise session is part of the plan.

Meals must fuel your workouts and each meal and workout is for a purpose.  Your exercise regiment should combine cardio vascular/endurance exercises and strength training.  For example, plan which days you are performing cardio vascular exercises and strength training during the week.

There are many applications and wristbands on the market that assist with tracking food intake and calories burned that are reasonably priced.  These can assist with documenting your progress and accountability as your work toward your goals.

Stay Committed

Whatever your health and fitness goals are they will not be accomplished overnight.  Commitment and consistency throughout the process is essential to achieve your goals.  Do not resort to an extreme diet or program because you are impatient.

Quick weight loss is usually not permanent weight loss, experts say. Diets that have strict rules, eliminate or severely restrict certain foods, or otherwise take a lot of effort are usually only successful in the short term. 

Your daily meal plan should combine carbohydrates, proteins, fruits, and vegetables.  A meal plan can have variety with tasty foods and still be healthy.  Research healthy recipes if you need fresh ideas on healthy and tasty meals.

Trust The Process

I have mentioned this in previous blog posts and it is worth mentioning again.  You must trust the process.  Adjustments to your meal plan and exercise routines will be necessary, but stay true to the process of adopting and maintaining a healthy lifestyle.  What does this mean?

Experts define it as the ability to trust that your life is moving towards what you want despite outward appearances to the contrary.

It starts with making a decision that you desire something different from what you are experiencing.  If being healthier is something that you want, be mindful that it will take steps and being patient with yourself to get there and maintain.

The discipline of healthy eating and consistent exercises can be a stressful transition that takes you out of your comfort zone.  Constantly remind yourself of why you are making these changes, for yourself and no one else! 

As President Abraham Lincoln profoundly stated, “You can please some of the people all of the time, you can please all of the people some of the time, but you cannot please all of the people all of the time.” 

Losing weight and exercising more are common New Year’s resolutions.  Document your activity and progress.  Encourage friends and family to take the journey with you.  Reward yourself when you reach certain milestones.   Do not go into the process blind.  Seek help if needed so your desire to be healthier will be planned and with purpose.  Your program should be individualized for your specific needs.  Have a plan, stay committed, and trust the process and your changes for a healthier lifestyle will be more than a resolution.

Jamaal Piper is  Health and Wellness Consultant and Certified Personal Trainer, www.piperpersonaltraining.com, piperpersonaltraining@gmail.com.

Deal With The Pain

Getting started with an exercise program or introducing new exercises or intensity to your current regiment can lead to pain and soreness.  For those who have not exercised for an extended period of time or just beginning the pain and soreness can be enough for them to give up.

"Muscles go through quite a bit of physical stress when we exercise," says Rick Sharp, professor of exercise physiology at Iowa State University in Ames.

"Mild soreness just a natural outcome of any kind of physical activity," he says. "And they're most prevalent in beginning stages of a program."

Muscle soreness takes place for a variety of reasons.  You did an activity you're not used to like doing sprints instead of distance running.  You did eccentric exercises, in which you lengthened instead of shortened your muscle (like walking downhill or extending your arm during a bicep curl).  These changes to your exercise routine can lead to tiny injuries called micro damage in the muscle fibers and connective tissue. About a day or two later, you'll start to feel sore.

No one is immune to muscle soreness. Exercise neophytes and body builders experience delayed onset muscle soreness (DOMS).

It peaks within about 48 hours, and then it will gradually get better.  I have had new clients slightly sore after 24 hours then it will increase 48 hours after their first workout then be gone the next day.

Many of us who have set and accomplished goals have been through pain, suffering, and disappointment.  In those instances the pain was emotional and psychological.  When it comes to achieving a healthier lifestyle the pain is also physical. 

It is easy to exercise just enough to reach a comfort level with minimal pain.  That is when fitness coaches and personal trainers are a great asset.  Working in a controlled environment individually or in a group will push you past your comfort level.  In my experiences clients can do more than they realize because on their own they did not want to push themselves too hard.

I recently saw an episode of “Shark Tank” on ABC.  The show has venture capitalists that hears pitches from entrepreneurs to invest in their respective businesses.  Robert Herjavec, one of the “Sharks” on the show told a business owner that she hasn’t suffered enough to take her business to the next level.  She had a steady job that paid her well and was not willing to put the time in and make the sacrifice that he would be willing to invest in her company.

He shared his story of how he lost his job and had to take care of his family that motivated him to start his business.  He articulated to her that when she was willing to put herself in a position to suffer then her business could be successful.

His painful experience gave him more appreciation for the success he currently has.  Herjavez explained how in order for the contestant to achieve the dreams of her business she had to be willing to deal with pain.   Achieving fitness goals is a painful experience as well. 

Our painful experiences in life make us stronger and wiser if we respond to them appropriately.  Dealing with the physical pain of an intense workout will make you stronger physically.  You just have to be willing to put yourself through the process.

Think about a recent setback you experienced. How did you respond? It probably did not feel good to go through it, but you knew in order overcome it you had to get passed it.  It is not that the pain can be avoided what must change is how you respond to it.

The muscle discomfort is simply a symptom of using your muscles and placing stresses on them that are leading to adaptations to make them stronger and better able to perform the task the next time.

Planning your workouts to give body parts appropriate rest will help you deal with the pain and soreness.  For example, if you primarily worked on your upper body one day, the next day work on your legs or do cardio.  Several remedies can assist with addressing the pain in between workouts such as ice, rest, anti-inflammatory medication, massage, heat, and stretching.

Do not get discouraged or delay your exercise routine because you do not want to deal with the pain.  The soreness and pain should not prevent you from performing daily activities associated with living and work.  That is overtraining.  Also, it can psychologically deter you from continuing to workout.

Push yourself pass your comfort level, but not to the point where you are not able to function.  This can be trial and error.  View the pain as progress as it is a reminder that you are on the right path.

Jamaal Piper is  Health and Wellness Consultant and Certified Personal Trainer, www.piperpersonaltraining.com, piperpersonaltraining@gmail.com.

Relationships, Race, and Leadership

With the recent developments with the Washington Redskins and Coach Mike Shanahan, his status with the team, past history with Donovan McNabb, and shutting down Robert Griffin III for the remainder of the season has stirred up a variety of emotions.  The racial component of Shanahan's relationship with McNabb and now RG3 has primarily been on social media websites, blogs, and been the talk in the Washington, DC area, aka “Chocolate City”.  It has been recently discussed by Michael Irvin on NFL Network, Pardon The Interruption and First Take on ESPN.  

Washington, DC and surrounding suburbs are one of the most diverse in the United States.  Washington, Atlanta, and Charlotte have many black fans that attend games and buy merchandise.   Primarily because there is a black middle class that can afford the tickets and merchandise.

Black fans not only come to the stadium to support the team, but also black owned businesses purchase suites at FedEx Field.   Witnessing the relationship between Mike Shanahan and Donovan McNabb go sour and now apparent issues with Robert Griffin III has raised eyebrows, especially in the black community.

Joe Gibbs and Doug Williams

When it comes to ‘Skins fans this is the city where Doug Williams, the first and only black quarterback won a Super Bowl.   Coach Joe Gibbs called on Williams to lead the team in the playoffs.  Williams only started two games that season, both losses.  But came in to replace Jay Schroeder three times to lead the ‘Skins to victory.

The same Coach Gibbs was his offensive coordinator his rookie season in Tampa Bay when Doug Williams was the only black starting quarterback in the NFL.  Williams was the first black quarterback to be drafted in the first round and finished fourth for the Heisman Trophy in 1977.

When Gibbs was the offensive coordinator in Tampa Bay he visited Grambling to scout Williams. The Bucs needed to know if Williams’ abilities were worthy of a high choice and if Williams could handle the scrutiny such a history-making choice would engender. Former personnel man Ken Herock had Gibbs spend the week with Williams.

“Joe comes back after a week and we ask him, ‘What do you think?’” Herock stated. “Gibbs says, ‘All I can tell you is he can do it. He is a number one draft pick and will be a good quarterback.’”  From that a relationship was formed.

Williams went through ups and downs as a professional.  Williams was out of football when the USFL folded and Gibbs was the only coach in the NFL that offered him a position as a backup for the 'Skins to Jay Schroeder in 1986.

This city witnessed a great relationship between a white coach and black quarterback that evolved working together with two franchises.  After winning Super Bowl XXII Williams reflected on his lowest moment as a professional.

"I'll tell you one thing I'll always remember," Williams said. "When I was with Tampa Bay and we lost to Dallas in the (1981) playoffs and I got sacked four times, I got this beautifully wrapped package with a nice bow on top. When I opened it, there was a rotten watermelon inside. The note said, 'If it wasn't for your black ass, Tampa Bay would have won.' You don't forget things like that."

The beautiful thing about sports is that it is a microcosm of society and reveals the good and bad that exist including race relations.  The lack of relationship that Mike Shanahan had with Donovan McNabb and currently with Robert Griffin III have a racial dynamic and speak to the comfort levels that people have when forced to work together. These kinds of topics can fuel different emotions without context because it can strike a nerve.

Looking over Mike Shanahan’s head coaching career he never had a starting black quarterback, an offensive or defensive coordinator, or report to a black general manager as a head coach.  These are all leadership positions. 

Shanahan did not want McNabb because he felt his best years were behind him and Griffin III because of the draft picks it would cost Washington to move up to draft him.  These reasons have merit strictly on football terms.  Once they both were on the roster he had a hard time establishing a relationship with them and in my opinion many factors of those factors were not related to football.

The quarterback position is viewed and expected to be leader on a football team.  Owners/management, coaches, teammates, media, and fans have that expectation.  For the first time in what appears to be in his adult life Mike Shanahan had to deal with two black men in a leadership position even though they reported to him, and that could have been a major contributor to their disconnect.

Donovan McNabb and Mike Shanahan

McNabb and Griffin III have had white coaches and successful relationships their entire football careers prior to Shanahan so the fact that their coach was white was probably irrelevant to them.  Another common thread that McNabb and Griffin III share are two men that grew up in middle class homes, with two parents, well socialized, confident, and outgoing.  From my experiences playing and being around athletics white and black coaches in some instances do not deal with a player with that background well or view them differently.  Very few elite black athletes have that background.

A close friend of mine played college basketball for a black head coach.  The coach’s experience was mostly with young men from the inner city and single parent homes.  My friend had two educated parents and went to private diverse schools.  The coach treated him differently and with some resentment because he didn’t “need” the coach like the other players did.  He did not have the social experiences of dealing with a variety of players in his coaching career and it showed.

During a 4-4 season in 2010 Shanahan pulled McNabb down six points in the final two minutes of a game vs. Detroit for Rex Grossman, whom he explained understood the two-minute offense "terminology" better than McNabb.  A player at the time that felt the tension between McNabb and offensive coordinator Kyle Shanahan and that McNabb's bootleg and play-action talents don't exactly mesh with a meticulous West Coast scheme.

To publicly question McNabb’s understanding of the offense was viewed by many as questioning his intelligence.  With the history of the black quarterback, to publicly insinuate anything of that nature was irresponsible by Shanahan regardless whether it was true or not or knowing what he was attempting to accomplish by revealing it.

Robert Griffin III and Mike Shanahan

This season with Griffin III coming off a major injury and not having as successful a season as his rookie campaign leaks to the media have been about Griffin’s preparation, insecurity about the backup quarterback, and missing reads.  Shanahan made the decision to shut Griffin down the remaining three weeks claiming it was to protect him from injury.

It appears to be self serving to play Kirk Cousins the remaining three weeks.  If Cousins plays well Shanahan could be a candidate for another head coaching position and Shanahan recently mentioned that Cousins talent warranted him be traded for a first round pick.  

Shanahan has never been pleased with a quarterback since John Elway retired.  Former quarterback Jake Plummer, who is white, had his issues with Shanahan in Denver, even after a 13-3 season. 

"It's not a fun situation and I feel for RG3 -- a great kid, a really, really great football player -- he'll bounce back, get healthy and persevere through this,'' Plummer told USA Today. "I see great things in his future. But I think it's going to be with a new coach.”

"[McNabb and Plummer] had our own styles, and it didn't mesh with what Mike wanted. What I see happening there isn't the same, but it is similar," Plummer said. "Mike definitely rubbed me the wrong way in some ways. Also, he did some great things in resurrecting my career. Overall, I was grateful to be coached by him. But I was a square peg in a round hole. I didn't fit what he really wanted me to be, and he moved on to somebody else."

The Washington Redskins fans had to suffer through a season of Rex Grossman and John Beck.  He benched Grossman for Beck then went back to Grossman.  Never through that process were any negative leaks about them to the media.  Playing or not playing them appeared to be just about football.  With McNabb and Griffin III it was different.

For 10 years Donovan McNabb played for Andy Reid in Philadelphia.  They came to Philadelphia together in 1999.  Reid and McNabb had a strong relationship over those years.  Reid took a chance on Michael Vick after being released from prison and Vick had a MVP caliber season in 2010. 

Black quarterbacks have recently been benched, traded, and waived. In most of those instances it was never discussed that race played a role in those decisions and it probably didn’t.  In this situation in Washington it appears to be that a coach, who has a record of poor interpersonal skills, not dealing with a situation he has never been in before well.  That combination was a bad mix.  Quarterbacks are looked at differently.  Shanahan’s relationship with other black players on the team or before his arrival in Washington is not an accurate barometer of how he would deal with a black quarterback.

This season a record nine black quarterbacks has started for NFL teams.  With the other eight franchises besides the Washington Redskins there has not been any discussion about the relationships with their respective coaches.   But all it takes is one situation to stir up conversation on the topic.  Black quarterbacks no longer stand out.   For Mike Shanahan having to coach one was a new experience for him that he did not handle it well.

Get Started And Have A Plan

Starting the process to adopt a healthy lifestyle can become daunting and the thought of it can delay the process.  The adult obesity rate so far in 2013 is 27.2%, up from 26.2% in 2012, and is on pace to surpass all annual average obesity rates since Gallup-Healthwayst began tracking in 2008.  

Gallup did research during 2012 and discovered that engaged employees are deeply involved in and enthusiastic about their work. Those who are not engaged may be satisfied, but are not emotionally connected to their workplaces and are less likely to put in discretionary effort.  Employees who are actively disengaged are emotionally disconnected from their work and workplace and jeopardize their teams' performance.

Studies have shown that a healthier lifestyle benefits children’s behavior and performance in the classroom.  Also, school-based health centers have reduced inappropriate emergency room use. They have reduced Medicaid expenditures. And they have decreased absences and discipline referrals.

In order to achieve a healthier a lifestyle some practical steps must be taken to achieve that goal for adults and children.

Get Educated

Once you make a decision to adopt a healthy lifestyle it is imperative to learn the proper steps so your efforts can be maximized.   Some basic principles that have been proven such as eating 5-6 times per day, monitoring calories, fat, sugar, and processed foods.   Exercising to reach fitness goals and improve conditioning and strength.   In theory the concepts can seem simple, but there is a method to the madness.

There are countless resources for weight loss and exercise.  Before choosing any of them I highly recommend getting expert advice from a health and wellness professional such as a physician, nutritionist, and personal trainer.  Inquire about food allergies and find fitness activities that you will enjoy that combine building strength and endurance.

The most difficult aspect of adopting a healthy lifestyle is nutrition.  An exercise program can run you into the ground and the rest of the day can ruin it with a poor diet.  There are many programs advertised of methods to lose weight with shakes, snacks, meal plans, etc. that can become overwhelming.  Many of these are good programs, but what consumers must do is educate themselves on why they are eating certain foods at certain times. 

Before all of these new companies and product lines that were in the marketplace basic methods of eating and exercise worked.  They were successful then and will be today.

Have A Plan

A healthy lifestyle requires planning.  Meals and workouts must be scheduled like everything else.  Foods should be consumed as close to their natural source as possible.  Unprocessed grains, unprocessed meat, fresh fruits and vegetables are all whole foods. Whole foods are foods that stay as close to the natural food source as possible. They are unprocessed and unrefined. Nutritionally, they are usually superior to processed foods, and we receive the greatest nutritional benefit by consuming them.

"Aim for five small meals a day, and plan everything in advance," says Kristin Kirkpatrick, R.D., YouBeauty Nutrition Advisor and wellness manager at the Cleveland Clinic. "Prepare your meals on the weekends when you have time, and never go more than 3 ½ hours without putting something in your mouth. Carry a low-sugar energy bar, trail mix or an apple so you're not tempted to buy a snack from the office vending machine."  Being a spontaneous eater mostly leads to poor decisions. 

Trust The Process

Eating small meals and consistent exercise has been tried and tested and it works.  Not trusting the process and inconsistency will cause frustration and doubt whether you are choosing the right path to reach your health and wellness goals.

Working out with consistency is important for your physical health. An intense workout one day only to avoid exercising for the next two weeks will only leave you feeling sore. It is too straining for the body to experience sporadic spurts of strenuous exercise. For optimal results, you will want to build up to higher and higher levels of cardiovascular strength, flexibility and strength training. A gradual increase in intensity will allow your muscles, tendons and ligaments a chance to adjust to the strains and challenges of a fitness regimen.  That will take time and consistency to reap the benefits from exercise.

The statement, “you are what you eat” is true. You can’t become healthy on a poor diet of highly processed nutrient deficient foods. Transform yourself with a balanced nutrient rich diet that you eat during the day, when you need the nutrition the most. Eat foods as close to the source, and stay away from processed foods.  Eat thoughtfully when you are hungry, and not mindlessly late at night. If you condition your body to expect the right nutrition when you most need it, the results you get from your fitness program will be great.