As a coach I have heard all of the excuses as to why people can’t commit to a training program. I understand that everyone is overbooked and has very hectic lives but when it comes to our health we need to find the time. Here are some of the more common responses I hear from people as to why they are unable to start a program and improve their health and fitness.
- I don’t belong to a gym.
- At the end of the day the last thing I feel like doing is exercising.
- It costs too much to eat healthy.
- I use to be in good shape back in high school but now I don’t really have any reason to exercise.
- I have kids and I just can’t find the time to exercise.
- I am too old.
- I don’t want to get big and bulky so why should I lift weights.
Blah, blah, blah!!!! Now that you are done making these excuses I am going to share with you TEN ways that you can improve your health in less than TEN minutes a day by implementing some of these ideas into your routine. Now, these tips are not going to get you in shape to do an Ironman, however, they will get you headed down the path towards feeling better and hopefully convince you that you do not need to spend hours upon hours exercising to see gains in your overall health.
Are you ready? Here we go.
1. Have a morning ritual
When you pop out of bed tomorrow instead of reaching for your cell phone to “update your status” take ten minutes for yourself. By simply talking ten minutes it can have a big impact on how your day goes. Instead of reaching for your phone that will most likely stress you out and raise your cortisol levels, here is what you can do:
Get a big glass of water with lemon (good for digestion)
Walk outside barefoot and get some sunlight (it helps set your circadian rhythm which is critical to your sleep cycle)
Meditate for 5 minutes and take some deep diaphragmatic breaths.
2. Go for a walk without your cell phone
Walking is so good for you. It can improve your mobility, posture as well as strengthen your heart. However, when I see someone walking with their cell phone I can’t help but think that they are not moving efficiently. Unless it’s an emergency put the phone down and WALK. Move your arms with a purpose. Don’t just “simply fall forward”. Pick up your feet, move your arms and clear your head for 10 minutes and watch what happens to your attitude as well as your energy.
3. Do ten (10) minutes of pull ups
Pull-ups are so good for you. They can improve your posture as well as your grip strength. They can develop a strong back and improve your speed when you run. Here is how you can do it: Find a pull-up bar and set a timer. Do as many as you can in ten minutes. If you can’t do any than use a resistance band (buy them here with this link: https://rbt.infusionsoft.com/go/bd/kevinm). Rest whenever you need to rest. Record your number and do this for eight (8) weeks and see how much you improve from week to week.
4. Run hill sprints
Hill sprints are great way to build strength and endurance. Plus, it’s a safe way to run when it comes to hamstring pulls and other soft tissue injuries. Find a hill that takes anywhere from 10-30 seconds to run up. Walk back down and repeat.
5. Bear Crawl
If you want one exercise that can improve mobility, stability, flexibility, strength, gait as well as your endurance than head out to a park or field and do some bear crawls. Simply get down on all fours and crawl. I would recommend that you crawl for 30 seconds and then rest for 30 seconds. Do this 10 for a great workout.
6. Resistance Band Training
If you don’t belong to a gym resistance band training is the perfect option for you. Simply purchase a set of bands (red, black or purple) and head to a park or your own backyard. Set the timer and try these 3 exercises.
- Band chest press: 10 reps
- Band rows: 10 reps
- Band resistance runs: 15 seconds
I have only done yoga a handful of times, however, I always feel better at the end of the session than I did at the beginning. A great way to add this to your routine is to take a class with an instructor and implement some of the movements into your own routine. Yoga can be a great way to relive stress as well as improve mobility. Men, especially, can really benefit from adding yoga to their routine.
8. Walk barefoot on the grass
Over the past couple of years the topic of “earthing” has become more and more popular. A simple way to “ground” yourself is to walk barefoot on the grass either first thing in the morning (wet grass is best) or any time of day. It can help with jetlag, sleep disturbances, recovery as well as muscle aches and pains. Give it a shot. All of you have to do is walk or sit on the grass or sand (the beach is a great place to do this. Think about it, don’t you always feel better on the beach?)
9. Play with your dog
When it comes to having a dog there are so many benefits. One of the best things that you can do for both your dog and yourself is to play in the backyard or park. Dogs love to run short sprints and then relax (sounds like the perfect interval to me). Get outside, run with the dog and then relax. Do this for 10 minutes and you will have worked on your speed, mobility, and agility.
10. Walk with a loved one
I don’t think I need to explain this but I will. All of us are so busy (myself included) and we need to stop and spend time with our loved ones. A simple 10 minute walk can have tremendous health benefits for you. Put the cell phone away, hold hands (you will get some great hormone benefits by holding hands by releasing Oxytocin) and walk and talk.
Well, there you have it. Ten ways in ten minutes to improve your health. Nowhere on this list do you see anything about a gym membership or boot camp instructors screaming at you. Get outside today and implement these tips and watch your health improve.
Follow Union fitness coach Kevin Miller on Twitter: @kmillertraining and on Instagram: kevinmillertraining. Also, Miller is a featured panelist on Philly.com's Sports Doc blog: http://www.philly.com/philly/blogs/sportsdoc). For best practices along with additional health and fitness tips, check out: Philly.com/Health
Life wasn’t always easy for Raymon Gaddis and Andre Blake.
Professional soccer has always been a dream but getting here was half the battle.
Gaddis and Blake were born worlds apart, one hails from a small town in Jamaica while the other calls the American Midwest home. From the outside these may seem like opposite ends of the residential spectrum but dreams manifest themselves no matter the circumstances. But for these two being a professional soccer player was the only occupation they believed in.
As both players find themselves productive members of an American professional soccer team it would be understandable for them to think their jobs were done but this could not be further from the truth.
This sense of responsibility led both players to the Boys and Girls Club of Delaware on an overcast Wednesday evening to share their stories with a group of young Wilmington, Delaware children whose circumstances bear a striking resemblance to the player’s upbringing.
“Everyday that I play for the Philadelphia Union I don’t take it for granted and I feel a sense of responsibility to the community because I made it out of my circumstances,” Gaddis said during a recent interview
Most of the children in the crowd were members of Mike’s TEAM a mentoring program where volunteers from the surrounding area come once a week for an hour session where the volunteer helps a child with homework, academic practices, and life-skills. Many of the children come from low-income families and Mike’s TEAM provides them with a positive environment where they can focus on achieving their goals.
The organization has a three-fold mission statement that promotes the self-worth of youth, enables youths to make positive life choices, and finally strives to improve their lives, and communities.
A place like this oozes positivity, but reinforcement from those that have lived that life is what can make all the difference for these aspiring young minds.
Enter Raymon Gaddis and Andre Blake.
When Gaddis and Blake arrived at the event many of the children had a vague idea of who the Philadelphia Union were and what the club stands for. Like most young people the minute they heard professional athlete their ears perked up and they became fully invested in what the players had to say.
Andre Blake and the kids of the Wilmington Boys & Girls Club share a laugh during a meet and greet Wednesday
“To see successful, professional athletes and hear stories about the adversity they encountered as young people was very powerful for the Club’s youth. It was moving to see the kids understand that these players faced challenges similar to their own,” said Mike’s TEAM Executive Director Megan Kneisl-Faulkner.
Looking around the at the young, impressionable faces, many sat wide-eyed listening to the two players speak, for the kids it was a moment they won’t soon forget, but the same goes for both players.
“I feel like I can relate so much to these kids, and I hope that my message can stick with them whenever they are going through tough times or facing adversity. They can think back to today and what I have gone through to get here,” said Blake.
The key word from the entire day was adversity, and not simply how to deal with it, but how to overcome it. Both Ray and Andre used the word extensively in their discussions with the kids, because they understand the importance of succeeding through the hard times.
For them success isn’t necessarily all about becoming a professional athlete, it’s also about becoming a good person. Both players made sure to remind the kids that while it may have been their dream to be professional athletes, it’s not only about what you want to be, but the journey you take to get there.
The players stressed that this journey is going to be full of adversity, and sacrifices are going to have to be made. Ray described keeping his “eye on the prize” while some of his closest friends were making the wrong choices he had to remain stalwart in his mission.
Both players admitted it can be hard because often what others are doing around you is more “fun” then extra time in the weight room or a weekend study session, but these are what make you successful.
Success isn’t measured by the car you drive or the house you live in, true success is defined by the person you are, both players know that events like this are where they can truly articulate this message, and why they are so inclined to come to places like the Boys and Girls Club.
Ray and Andre were once the kids they spoke to, they grew up facing challenges on a daily basis that required them to make tough choices, but the right choices.
“My senior year of high school a group of guys that I hung with decided to rob a store, I told them it wasn’t right, and I literally walked the other way,” Gaddis recalled. “A couple of them got caught and I was grateful I chose to turn the other way. That’s a prime example of choices, and I always had ambitions of doing more.”
This type of experience has a profound impact on a human being, you look back in life and value the right choices you made because they are what make you into the person you are today. It’s also experiences like this that make Ray and Andre want to give back to the community.
They have seen people close to them make the wrong choices and let adversity define their lives.
It’s the mission of both players to communicate to all young people they come in contact with how to take that adversity and use it as motivation to do well in life.
A significant California trip where points are vital and a recent Jamaican national team call-up remain the focus of both players but these professional responsibilities don’t take away from the profounder parts of the job description.
“These guys are great! I think the Union is my new favorite team,” said Jaseem, a young Mike’s TEAM participant.
The children of the Boys and Girls Club of Delaware and Mike’s TEAM are the real teammates on this day.
- Written by Philadelphia Union digital media intern Doug Ammon
In this edition of my blog, I am going to look back on the regular season and the best highlights of my team -- and some of my own.
I am going to talk also of the playoffs push for our last for games of the regular season.
It has been a long season and we are now in the last two months of it and it is all very close in the standings.
But let’s start from the beginning. First home opener at PPL Park and my comeback in this beautiful stadium playing in my favorite jersey. I could not have dreamed of a better scenario than scoring the opening goal in my first game. This moment will be always in my memory because it was a beautiful feeling that I missed the previous year.
We started the season with a loss at home but got back on track right away with our first win in Colorado. Nobody was betting on us to have a great season and make the playoffs this year after losing our home opener against Sporting Kansas City but I think after winning this away game, lots of people were probably surprised and it gave us lots of positve energy to continue playing this way. In my experience, the way your team kicks off the new season always points to how well you do during the course of it, and after three games we had two wins and just one loss.
During the whole season , we always stayed in the top five of MLS' Eastern Conference standings, which as you know are the spots for the playoffs. And what helped us doing this was to be consistent. We had our best result of the year in the month of June. We were undefeated; in four matches we amassed two wins and two ties. One of those wins was against our big rival the New York Red Bulls.
It was a long time since the Union had beaten New York. It was a great game and we beat them, 3-0. I was very happy after this game, of course because of the win but also because I provided the assist on the last goal by Antoine Hoppenot. Antoine sits next to me in the locker room and is a personal friend of mine.
To see him score his first home goal and be able to give him the assist was fantastic.
This season did not always go the way we wanted, and between the middle of August to the middle of September our results were not the best and we didn't get lots of points. For the first time we lost two games in a row, first in San Jose and the following weekend at home against Houston. Those unfortunate results put us in a bad position and out of the playoffs position.
After the Houston game, the team had a weekend off to recharge our batteries and start the push to finish strong in these last games of the regular season.
And the first of those five games was away in Kansas City. Since our last two bad performances, nobody pictured us winning this game. But all of us in the team knew that we were capable of beating Kansas City on their home field. If we wanted to be a part of the playoffs we needed a positive result here. And that's what we did. We won 1-0. This result put us in the playoff but it is not over yet. There is still a long way to go.
This next home game against Toronto is huge. And after that we are going to D.C. United and Montreal and then the rubber match as it's called at PPL Park on Oct. 26 against Kansas City -- again.
We are going all your support for this final sprint to the playoffs. I know I want to make it and say I helped the Philadelphia Union qualify for the second time.
Talk to you all soon...hopefully at playoff time.
Sebastien Le Toux, No. 11