You Can't Afford To Stop

Starting and keeping up a healthy lifestyle can be challenging.  In some instances the goals can be superficial.  Other times it is health related.  Layoffs can happen due to injury/illness, stress, and/or being overwhelmed with responsibilities.   But you have the opportunity to get back on track.  Don’t deceive yourself, it will be challenging.  You must have the perseverance and consistency to press through.  Strength and conditioning will not maintain on its own.  There is never room to be complacent.

If you have taken a long layoff from exercising how did it feel once you started back?  Did it feel like the first day?   The time invested in being active was building a foundation of strength and conditioning.  Time off will impact both.   Many studies have been done to track what happens to the body once a person stops training. 

Intensity plays a major role in how much our exercise induced adaptations are reversed over time, both in terms of strength and endurance.  The more intense your workouts were, the more you retain when you stop training, even for prolonged periods of time.

As we age continuing to stay active becomes imperative to function at a maximum capacity.   “We lose so much muscle as we age that by the time we’re 70, we only have about 50 to 55 percent of our muscle mass left,” says Beatrice Edwards, M.D., M.P.H., associate professor of medicine and director of the Bone Health and Osteoporosis Center at Northwestern University Feinberg School of Medicine. “That explains why we feel weak and tired as we age, and we can prevent some of that with weight training.”

Cardiovascular fitness is related to age, gender, exercise habits, heredity and cardiovascular clinical status. Maximum values occur between ages 15 to 30 years, decreasing with age. At the age of 60, the mean maximal aerobic power in men is approximately three fourths of that at the age of 20. With sedentary lifestyle, there is a 10 % reduction in the mean maximal aerobic power per decade, the reduction with an active lifestyle being less than 5 %.

Studies have shown that weight lifting can prevent bone loss and may even help build new bone. In one study, postmenopausal women who participated in a strength-training program for a year saw significant increases in their bone density of the spine and hip, two areas affected most by osteoporosis in older women. Developing a strength and balance/stability program, especially targeting the hips and core, can help prevent falls with these women.

Continuing strength training with age will assist in performing your daily tasks and enjoy recreational activities.  Strength can serve as the fountain of youth.  It is combats the age-related declines in muscle mass, bone density and metabolism. It is an effective way to increase muscle strength and to shed unwanted inches. Strength training also helps to decrease back pain, reduce arthritic discomfort, and help prevent or manage some diabetic symptoms.

Frequent physical activity lowers the risk of heart disease and high blood pressure.   Physical activity lowers risk of serious conditions such as Alzheimer's disease and dementia, diabetes, obesity, heart disease, osteoporosis and colon cancer, to name a few. It also helps in the management of high cholesterol and arthritis pain.

Remind yourself why you are staying active.  Besides all the aesthetic benefits it is more important to keep going for overall health.  The quality of your life depends on it.

Tomorrow the 45th President of the United States Donald Trump will be sworn in.  Needless the say this past election has stimulated a wide range of emotions.  I attended the inauguration eight years ago when President Barack Obama was elected.  It was a very cold day, but I could feel the excitement and optimism.  My thoughts at the time that his presidency would stoke the best and worst of the country simultaneously.

The fact that he was elected and excitement surrounded it represented the best.  The clear resentment from some and how that would play out were my concerns.  It was later reported that on the night of Barack Obama’s inauguration, a group of top GOP luminaries quietly gathered to create the outline of a plan for how to deal with the incoming administration.  After three hours of strategizing, they decided they needed to fight Obama on everything. Obama had no idea what the Republicans were planning.

I have grown increasingly frustrated with partisan politics.   I’m displeased at both major parties throwing labels at each other.  The left this and the right that.  Our society has evolved and people do not care to be put in a box regarding how they view issues.  The Republicans have become nauseating.  As a black man living in this country the lack of acceptance and understanding of issues pertaining to minorities is plainly obvious.  It’s so sad that I can listen to a politician holding office, surrogate, or political commentator speak on any issue and know their political affiliation before a "D "or "R" appears on the screen next to their name.

When the water crisis made news in Flint, MI I assumed the governor was a Republican, it was.  When the continued issue of voter id in the south, Alabama for example, I assumed the governor was Republican, it was.  There was Republican pressure on President Obama to approve the Dakota pipeline affecting Native American sacred burial grounds.

The Republican party would be the party that would have a Donald Trump win their nomination and the appointments he has made such as Jeff Sessions as Attorney General with his track record on civil rights issues, Dr. Harry Carson for HUD with no experience in housing, or Betsy Devos for Secretary of Education with no experience in public education. 

For Donald Trump to have a campaign slogan “Make America Great Again” and that not be offensive to all Americans with our history was very disappointing.  Again means we want to go back to something.   What is that?   

“I’m actually old enough to remember the good old days, and they weren’t all that good in many ways,” he said at a rally in Orlando. “That message where ‘I’ll give you America great again’ is if you’re a white Southerner, you know exactly what it means, don’t you?”

Karen Tumulty of the The Washington Post reminded us how Ronald Reagan and George H.W. Bush had used “Let’s Make America Great Again” in their 1980 campaign.

I was frustrated with the Democratic Party with its insistence that Hillary Clinton be the nominee.  As it became apparent with the email hacking to suppress Bernie Sanders that they didn’t want her to have strong opposition.  After winning the nomination her complacency in not visiting a state such as Wisconsin on the campaign trails was costly.  I was concerned about Clinton fatigue since her and husband former President Bill Clinton have been in the public eye for so long that voters were just tired of them.

The Democratic party’s lack of identity and leadership is evident.  I’m more confident that they are the party that is more reasonably minded and acknowledge the issues that face this country.  They are more inclusive with diversity in leadership.  If the midterm elections during President Obama’s two terms were not a wake up call, Trump’s election better be.

The last eight years I have paid closer attention to local elections.  I’ve always voted when a local offices were at stake, but with many of the events that transpired across the country I’ve gained more understanding of how important those officials are.  Many of the issues that we are not pleased with start at the local level.  

Donald Trump ran a divisive campaign and it worked!  Hillary Clinton did secure three million more votes than Trump, but if you remove California and New York Trump secured three million more votes than Clinton and won 30 out of 50 states.

Donald Trump is a win at all cost person.  Over the years there have been stories on his business dealings and the damage he has left behind.  He saw an opportunity to tap into those that never wanted President Obama to be elected and those that did vote for him who were not pleased with their circumstances after his two terms.

Alexandra Pelosi did a documentary during the 2008 campaign, “Right America:  Feeling Wrong”.   Pelosi visited 28 states and spoke about the fight for the soul of the country with mostly conservative Americans, who feel underrepresented by the mainstream media.  

"The way the press handles the election, we feel like our side's never being really represented, never really given a fair shake," says one man. "It's almost like they think of us as a bunch of hicks, a bunch of idiots. And they don't even wanna hear our side or understand us."

With the growth of social media we have a platform to express our feelings on anything we choose.  It has exposed issues such as police conduct with killings and incidents being filmed and posted.  At times I’ve read comments from articles and post and it is clear we are a divided country.

The division in the United States provides an opportunity.   Whether a person chooses to share their feelings on social media is a personal choice.  But what can’t be avoided is acknowledging the current climate.  We all must take a position.  I’ve heard stories and witnessed of how Trump’s campaign and election has caused strain in relationships between friends and families.  What has been internalized in the past is now more openly communicated.

It is not fair to paint all Trump supporters with a broad brush.  But his bigoted, sexist, and xenophobic rhetoric was not a deal breaker.   If Trump was a minority or woman he would not have gotten pass the first primary with his comments and tweets of all those he offended.

I’m past getting upset with politicians, celebrities and entertainers who reveal their position on a multitude of issues.  Thanks for letting me know.  We need to be the change we want to see and continue to fight for what is right and just for all.   It is time to take a stand.  I’m seeing the signs and hope it will continue while he is in office.

Why New Year’s Fitness Resolution Goals Are Difficult

It is a new year, 2017 is here.  A popular resolution is to lose weight, get healthier, take it to another level, etc etc.  The New Year provides an opportunity to reset and start all over again.  The change in the calendar does not change the ingrained habits that leave many us unhappy.  How did you get there?  When did it start?  How can you get back on track or on track period?

Timothy Pychyl, a professor of psychology at Carleton University in Canada, says that resolutions are a form of "cultural procrastination," an effort to reinvent oneself. People make resolutions as a way of motivating themselves, he says. Pychyl argues that people aren't ready to change their habits, particularly bad habits, and that accounts for the high failure rate. Another reason, says Dr. Avya Sharma of the Canadian Obesity Network, is that people set unrealistic goals and expectations in their resolutions.

As a fitness professional it is discouraging to see the amount of quick fixes and products advertised as if there is a shortcut.  All of them are not bad, but feed on unrealistic expectations.  

Most people view lack of exercise as a motivational problem, therefore the issue needs to addressed is to create and facilitate that ‘missing’ motivation.  However, research has shown that it is not the lack of motivation that acts as a deterrent to exercise, but rather counter-motivations that prevent an individual from exercise participation (Richetin, Conner & Perugini, 2011).  “Life” gets in the way.  Many of us struggle with work/life/family balance.  In order to be better equipped to deal with stress and responsibility taking care of yourself should be on the top of your priority list.

I recently read an article “13 Things You Should Give Up If You Want To Be Successful”.  The first item on the list, “Give Up An Unhealthy Lifestyle”.  Physical activity plays a key role in reducing and preventing the effects of stress.  You don’t have to train like a professional athlete to experience the benefit.

Our bodies were meant to move.  A healthy lifestyle reduces the risk of heart disease, cancer, high blood pressure, diabetes and other diseases. It can improve your appearance and delay the aging process.   If you desire to be healthier or more consistent with healthy habits I challenge you to list of your obstacles and then a solution to each of them.  Feel free to contact me for assistance.

Tips For Surviving The Holiday Season

It is the holiday season.  Which means there are plenty of friends and family gatherings to enjoy each other’s company and most importantly enjoy our favorite foods and beverages.  It is also a time to easily get sidetracked regarding your health and fitness.  Here are tips on how you can enjoy the festivities and not put on the extra pounds in the process.

Photo www.eatwell.com

Moderation:  Most of the traditional holiday foods are high in fat, sodium, and sugar.  We tend to eat the foods simply because it is there and fits our cravings.  One easy way to learn when your body has had enough food is to use a smaller plate. This will automatically decrease your food intake. Chew your food slowly, paying attention to the taste and texture. Unless it’s a fruit or a vegetable, don’t make the assumption that the healthy foods you’re eating are low calories.

Also, start by filling your plate with vegetables and salad before going to the entrees and desserts. Eating a salad before your meal can help you eat fewer calories overall.

Drink Plenty of Water:  The health authorities commonly recommend eight 8-ounce glasses, which equals about 2 liters, or half a gallon. This is called the 8×8 rule and is very easy to remember.  I would recommend to anyone that is active to drink a gallon day.  Instances where you’re consuming alcohol can increase your chances of being dehydrated the following day.

Drink 12 glasses of water following a night of consuming alcohol. Do not drink them all at once. Space the glasses out over a 12-hour period. Be careful not to drink too much water because that can cause other serious problems, such as water intoxication.  

Consume a sports drink that contains electrolytes. Too much water when you are dehydrated can cause you to lose valuable electrolytes. Drinking sports drinks can help replace those electrolytes while hydrating your body.

Be Mindful of Calories:   If you’re like most people, you will indulge in high-calorie foods more so this time of year. But you need to keep in mind that calories add up fast.  It’s easy to say, “I’ll just burn these extra calories off at the gym.”  When you consume the donuts at breakfast or the slice of cake at the company holiday party how much extra work will you have to do?

The amount of time it takes to burn off a certain number of calories changes depending on your current weight and the type of exercise you choose. For example, someone who weighs 150 pounds burns:

• Approximately 300 calories per half hour of swimming.
• Almost 200 calories per half hour of walking
• More than 180 calories per half hour of yoga.

People who weigh more will burn a greater number of calories doing these activities because their bodies are heavier. On the other hand, lighter people burn fewer calories doing the same activities.

Just Say No:  Just because the food is there doesn’t mean you need partake in EVERYTHING that is at your disposal.  Attending multiple events the eating can get out of hand and so will the fat and pounds.  Pick and choose which events you will eat at.  Be more discipline with your meal prep and exercise routines.  

“Mindless eating has always been an issue,” said Riska Platt, M.S., a registered dietitian and certified nutritionist for the Cardiac Rehabilitation Center at Mt. Sinai Medical Center in New York. “The key to mindful eating is awareness. Just by paying more attention to what you eat, you’re more likely to make beneficial changes.”

Why I'm Watching Less Of The NFL

Photo:  Jim Rogash/Getty Images

NFL ratings are down and it has been attributed to things such as the strong MLB postseason, Presidential election and Colin Kaepernick’s national anthem protest.  I find myself not watching as much NFL football as I did in the past and I had to pause and ask myself why?  I was very engaged in the political climate this year more than year’s past.  But I don’t think that was the main reason.  The over saturation of the product is why I am watching less.

Don’t get me wrong, I still follow the NFL very closely.  I watch my favorite NFL team the Washington Redskins on a regular basis.  I no longer watch NFL games simply because they are on.  I don't have the desire to watch daily programming of NFL news or 2-4 hour pregame shows.  I'm not staying up late on a Sunday, Monday, or Thursday for games that are not competitive.  If I want an update I can go to my phone and check.  It is what Dallas Mavericks owner Mark Cuban mentioned in March 2014 and was criticized for.  

"Just watch. Pigs get fat, hogs get slaughtered. When you try to take it too far, people turn the other way. I'm just telling you, when you've got a good thing and you get greedy, it always, always, always, always, always turns on you. That's rule No. 1 of business."

"They're trying to take over every night of TV," Cuban said. "Initially, it'll be, 'Yeah, they're the biggest-rating thing that there is.' OK, Thursday, that's great, regardless of whether it impacts [the NBA] during that period when we cross over. Then if it gets Saturday, now you're impacting colleges. Now it's on four days a week.

"It's all football. At some point, the people get sick of it."

There can be too much of a good thing.  It is not only that games are on three days a week, there is literally coverage of the league 24 hours/day.  Thursday night games are bad because they usually are between division opponents to minimize travel, but many times the matchups are not good which lead to poor games.  They have adjusted the offseason calendar to be in the news all year.

The league’s poor handling of player discipline has become increasingly frustrating from Tom Brady's "Deflategate" to the mishandling of Giants kicker Josh Brown's domestic violence.  The reaction of owners and other players in response to Kaepernick’s protest was also disappointing.  

When Indianapolis Colts owner Jim Irsay was asked about the protest his response was, "It hasn't been a positive thing...What we all have to be aware of as players, owners, PR people, equipment managers, is when the lights go on we are entertainment. We are being paid to put on a show. There are other places to express yourself."

This is the same league that for the entire month of October promotes breast cancer and November the military.  Questions have been raised regarding whether it is more of a marketing ploy than raising funds and awareness.  

In 2013 it was revealed only 8.01% of merchandise for breast cancer goes toward cancer research.

Photo:  Tommy Gilligan/USA Today Sports

In May it was announced that the NFL returned more than $700,000 of taxpayers' money that was paid to teams for sponsored military tributes after being criticized for "paid patriotism," in which money came out of the armed forces budget for various measures of public recognition during games, NFL commissioner Roger Goodell said that the league would pay that money back.

These are causes that have impacted most of us in some form or another and are safe.   It will be difficult to find someone offended by these.  But when it comes to social issues too many of those around the league wanted to players to be quiet and just play.

This past Thursday the Cowboys/Redskins game was watched by a record 35.1 million people on Fox which has aired games for 22 1/2 years.  This is the last quarter of the season and games will have more meaning heading into the playoffs so I’m predicting ratings will increase and if two marquee teams like the Dallas Cowboys and New England Patriots go deep into the playoffs ratings will be through the roof.

The NFL takes its players’ and fans for granted and appears to attempt to insult our intelligence.  But what I am guilty of and most fans is that we can compartmentalize those issues when it is game time.  The only way the NFL will make changes is when it affects their bottom line.  Simply doing the right thing doesn’t appear to be a good enough reason.

Inconsistencies In Grocery Store Quality By Neighborhood

Being a fitness professional in the Washington, D.C. area I’m in different communities and have made observations regarding the variation in food quality.  It is very disturbing to that major chain grocery stores do not have consistency in the quality of their buildings, food, and customer service.

The examples I’m going to use are grocery stores in the D.C. area, these examples could be consistent in your respective areas.  Grocery store chains such as Giant and Safeway do not have consistency from store to store.  Communities where minorities are the majority and/or low income the quality of the store and food is not up to standard and items are not well stocked.

Plenty of research has been done to confirm these observations.  A 2009 study lead by Dr. Nicole L. Larson and other colleagues found people who live in poorer neighborhoods in the U.S. are less likely to have easy access to supermarkets carrying a wide variety of fresh produce and other healthy food.  But they probably have plenty of unhealthy fast food joints to choose from.

The studies they reviewed confirmed that minority and low-income individuals who live near supermarkets have healthier diets. For example, one investigation found that the likelihood that African-Americans would meet guidelines for fruit and vegetable consumption rose by 32% with every additional supermarket located in the census tract where they lived.

Southern Prince George’s County is where I lived until eight grade and I still have family and friends who live in that area.  Regardless of income levels, the grocery store quality is not the same as bordering counties or other parts of the county.  Newer developments in the county have single family homes, townhouses, and condos and still would be located in what I could consider a food desert.

Wegmans Woodmore 

Harris Teeter and Wegmans are two chains that have expanded their presence in the area.  In 2014 Consumer Reports named Wegmans the best grocery store in America.   The Woodmore Wegmans location in Prince George’s County, MD has exceeded expectations.  

Prince George's County EDC CEO Jim Coleman credits the shopping center's success to its location, directly off I-495, as well as the surrounding area's income. The average household income within a five-mile radius was $76k when they closed the deal in 2008, and by 2013 it grew to $89k. 

What I’ve noticed with Harris Teeter and Wegmans is that they are very selective where they choose to place their respective stores.  Another grocery store the quality of Wegmans is not within close distance of the Woodmore location.  With a prime location within a reasonable distance of various income levels over 20,000 cars travel to the shopping center where Wegmans Woodmore is located.

Wegmans recently opened a store in Alexandria, VA has a planned location in Tysons and is working on opening one on the Walter Reed campus in Washington, D.C.   Anyone familiar with the D.C. area will see a pattern with these new locations.

Harris Teeter has more than 230 stores in seven states and Washington, D.C., according to its website.  Harris Teeter and Wegmans have consistency in their food quality and customer service.  They have been the anchors for new and redevelopment.  

Safeway is the second largest grocery chain in North America.   There are three Safeway’s within 10 minutes of my home.  All of them are very different.  Two are older and one is fairly new after being torn down and rebuilt as part of a redevelopment.   One store has very poor customer service, a shortage of cashiers and no self checkout.  Another is an older store, small and needs to be remodeled.  The third is large, plush, well stocked, and staffed with self checkout.  Why is this the case?

If you live in a community and are not pleased with the food quality in your community I encourage you to galvanize your neighbors and demand improvements in the stores that are convenient to you.  Government does play a role to make it attractive for a Harris Teeter or Wegmans to come, but they can’t make them.   The stores you do have access to should not take convenience for granted.  They should supply the same quality in your part of town that they do others.  It’s a conscience effort to be very concerned in some instances and dismissive in others.  They have to do better!

The Contrast in NBA and NFL Post-Election Reaction

Photo Credit Getty Images

These have been very polarizing times.  Sports figures have not been exempt from commenting before and after the recent Presidential election.  The NBA and NFL have had very different reactions from players and coaches alike.  This is not surprising to me given the nature and their respective sports. 

NBA head coaches Steve Kerr (Golden State), Greg Popovich (San Antonio), and Stan Van Gundy (Detroit) have not been hesitant to voice their displeasure of Donald Trump victory last Tuesday, the tone of his campaign, and the aftermath with the reality that he is our President-elect.   

According to The Institute for Diversity and Ethics in Sport, the NBA was 74.3 percent black during the 2015-16 season and 81.7 percent were people of color. The study said that the NBA was 18.3 percent white last season, which was 5 percent less than the season before. The league was also a record 22.3 percent international last season.   That 18.3 percent of whites in the NBA from TIDES also includes non-Americans such as Europeans, Canadians and Australians of white descent. Entering the 2015-16 season, the NBA had 42 white American-born players.

The NBA is a players’ league.  Meaning that they have most of the leverage in terms of impact on the game and player movement.  A basketball team is comprised of only 12-15 players.  It is a very intimate group and the head coach needs to have a relationship with all of them.  The relationship between star player and coach is paramount to the team’s success and in reality dictates a coaches' reputation for the future.  

If Phil Jackson couldn’t get buy in from Michael Jordan, Kobe Bryant, and Shaquille O’Neal or Greg Popovich from Tim Duncan, Manu Ginobli, and Tony Parker they would not have generated the 16 championships between the two of them.  

Detroit Pistons head coach Stan Van Gundy addressed the media before a recent game vs. Phoenix.  He noticed his team was “a little quiet” entering the arena. He initially thought the silence might’ve been caused by the previous night’s blowout loss to the Clippers, but backup center Aron Baynes said team’s mood was about “last night.”

He admitted that he and his players will have trouble facing fans from a city whose voters largely supported Trump.“I’m having a hard time being with people. I’m going to walk into this arena tonight and realize that -- especially in this state -- most of these people voted for the guy,” Van Gundy said. “Like, (expletive), I don’t have any respect for that. I don’t.”

In 2015 the NFL percent of black players was 68.7% while the percent of white players was 28.6%.  Unlike the NBA, NFL players are more disposable and are treated as such.   There are multiple layers between the head coach and players with position coaches and coordinators.

The NBA is not the NFL where in 2010 then Washington Redskins coach Mike Shanahan benched starting quarterback Donovan McNabb with under two minutes in a six point game questioning his understanding of the offense in that situation.  With the history of black quarterbacks and the issues they have faced of having their intellect and leadership questioned to run a football team many, including myself took this as racial coding.   Shanahan had been around the NFL too long not to know that and this was his first black starting quarterback.  Shanahan made multiple appearances on the campaign trail for Donald Trump.  “We need leadership for our country,” said Shanahan. “We need leadership for our kids.”

During a speech the day before the election Donald Trump not only announced that New England Patriots quarterback Tom Brady called him earlier in the day to say he voted for him, but also read a letter of support he received from New England Patriots head coach Bill Belichick.

Current San Francisco head coach Chip Kelly faced criticism of his relationship with black players while coaching the Philadelphia Eagles.  Players made comments such as “uncomfortable around grown men of our culture.”   Philadelphia was Kelly’s first professional coaching job.  Traded cornerback Brandon Boykin said, “He can't relate and that makes him uncomfortable...He likes total control of everything, and he don't like to be uncomfortable. Players excel when you let them naturally be who they are, and in my experience that hasn't been important to him, but you guys have heard this before me.”

Ownership is key in any business including sports.  In NFL culture it is front office, head coach, and quarterback focused.  If a key player or coach on a NBA team publicly acknowledged Trump in the manner Brady and Belichick did  it would cause issues within the team.  I’m sure some NBA players and coaches voted for Donald Trump, but they also would be in tune with their teammates feelings.   Trump has become a taboo topic in some NFL locker rooms as Mike Freeman of Bleacher Report has reported during this election season.

In sharp contrast, eight black players Freeman spoke with expressed the sentiment that the Trump election was one of the ugliest moments in American history and was about white America wanting to keep blacks, and other people of color, as one black player said, "in our place."

"Black players are constantly playing the race card [when it comes to Trump]," a white NFC player said. "This election had nothing to do with race."

A white NBA player and coach could not survive and be successful in the league without being conscious to some degree.  The beauty of the game is the close knit nature of the group.  The time together forces understanding from one another.  The head coach must be engaged with all of them.  With that you get what we heard from the respective NBA coaches and players who did speak out.   

One thing players can sniff quickly is a phony.  A pro basketball locker room is the toughest to win over.   They know the power they have and the coach better be able to communicate with them effectively.  Unlike college basketball where the main stars are the coaches and they have the most of the leverage.  Many of them have been quiet because they represent universities whose dynamics from the administration, student body and donors are not reflective of the athletes.  They don’t want to rock the boat.  The NBA is a workforce where there is reliance respecting and understanding it.  The NBA is and has been steps ahead of the NFL in terms of social awareness and this is no exception.