Q u i e t f e e t

Cardio Pumps

2011-09-01T18:01:00.002-07:00

Get to know your heart and how you can improve your cardiovascular system. It's fascinating in how you can help your heart in numerical terms.

Stroke volume and resting heart rate - they are both interrelated and an increase in one results in a decrease in the other. Stroke volume is simply the amount of blood that is ejected from the left ventricle at each systolic beat. The lower the heart rate - the higher the stroke volume and the more enriched blood that is pumped out to the arterial walls.

Typically the stroke volume for a untrained man at rest would be 75 ml (per pump) and 105 ml for a trained athlete at rest. Think of your heart and stroke volume as it being a musical accordion - resting and pumping with each stroke. You can tune up your heart as you can a musical instrument.

The same golden rule applies; diet, exercise, hydration, and rest will help increase your stroke volume and lower your resting heart rate.

Increase the pump - pass it on. DB

Bean balance

2011-08-31T17:46:00.002-07:00

Jolly still yoked

sAmong all groups of food eaten worldwide, no group has more fiber and protein together than legumes. Black beans have 15 grams of fiber and protein in one-cup serving..how bout them beans?

With this bean balance of 15/15 present, your body will move this through the digestive tract at a more moderate and desirable pace.

Black beans also contain phytonutrients (both antioxidant and anti-inflammatory) which are a major benefit to our cardiovascular system.

GRAMS IN 1 CUP

One cup of black beans provides almost two-thirds of the daily value for folate which is one of the most important B vitamins for decreasing risk of cardiovascular disease.

Add black beans please..

Hot and fresh black beans are available to you while standing in line at Chipotle. Add them to your bowl or burrito. DB

Bottle of Heat

2011-07-16T12:21:00.000-07:00

Add Tabasco for full power

Tabasco sauce has been a staple in my diet for the past decade and mostly due to the flavor and kick it provides to eggs at breakfast, garden salads, and on a fresh chicken bowl from the fine folks at Chipotle.

Power hitters

The health benefits of hot sauces like Tabasco are not to be ignored as they have anti-inflammatory effects, can help improve heart health, and can modestly boost your metabolism. There is much to learn about the power of spices and the flavor it adds to your plate.

Not yet..1 more year

Tabasco, a family tradition was created in the 1860's by Edmund McIlhenny - a avid food lover and gardener. He created Tabasco sauce from his home grown and reddest peppers, local Louisiana salt, and French white vinegar.

It takes 3 years for Tabasco to completely age and cure in white oak barrels before you find it shelved at your local grocer. Sprinkle some heat on. DB

Water cushion

2011-07-11T22:31:00.000-07:00

Body of water

Synovial fluid, body joints, and water consumption. Body joints and your spine thrive on water consumption as it directly leads to the synovial cavity which helps cushion and protect our bodies allowing us to move freely.

The synovial fluid between the joints and spine is of a sticky nature - similar to that of a egg white. This fluid helps reduce friction in the joints and it loves water.

Drinking water is required for your body to retain cushioning in the joints and spine - people that experience painful joints or back pain can have a low intake of water.

DRINK UP.

Water diffuses in and out of the synovial cavity and one of the multitude of reasons to stay hydrated - so drink up. A good, safe rule of thumb would be to drink half of your body weight in ounces.

If you scale up at 180lbs, then 90 ounces would be a good number to be consuming which is just under 3 quarts of water.

Drinking half your body weight in ounces is easily attainable, safe, and will help cushion your joints. DB
www.quietfeet.blogspot.com

Coolant level

2011-07-09T14:22:00.000-07:00

Essential fatty acids at work

The human body and inflammation. All bodies experience inflammation whether it is brought on by tissue irritation, injury, infection, or by your diet.

This short informative post will focus on anti-inflammatory foods that will help control inflammation in your body. Think of this as cooling your body down. Reducing inflammation is not just about eating a smart diet - exercise, hydration, and quality sleep all do their part in helping you attain optimum health.

This is my "More and Less" diet menu. Keep in mind this is not a inclusive menu.

Spoon it up-drink it down

More
1. Fresh fish
2. Nuts
3. Olive oil
4. Fresh fruit
5. Chicken breast
Less

1. Simple sugars

2. Common cooking oils

3. Trans fats

4. Dairy

5. Alcohol

Fruit Coolant

Balance this, balance that. Optimum health is about balance and keeping it consistent and simple to follow. Smart diet choices, daily exercise, hydrate the body well, and hit the rack for quality sleep.

Win every day with a healthy balance. DB

America's Neighbor

2011-07-05T21:50:00.000-07:00

Fred Rogers. A true gentlemen and visionary of his time. The more I read about the man, the more respect I have for him. His devotion and passion in reaching and educating children through the tv airwaves was as sound a business model as any today.

Admittedly, I chuckled about his cardigan sweater and navy deck shoes he would put on at the start of every show..but his drive and devotion to produce a quality and well respected childrens program was, and is legendary. Mr. Roger's Neighborhood ran for 895 episodes which spanned over 22 years - reaching millions of households on PBS. He taught respect, manners, kindness, sharing, giving, and how to gain friends - nice Fred, very nice.

Fred's Network

America's neighbor received the Presidential Medal of Freedom - the U.S. highest civilian honor awarded among many other notable achievements during his celebrated career.

DB

Hit a hill

2011-06-30T16:14:00.000-07:00

Walking up a steep incline can get your heart rate elevated just as much - or more than if you were to go out on a slow run.

TILT IT

It is also a great way to strengthen powerful muscles in your body - hams, quads, buttocks, and calves. Your quadricep muscles are known as the strongest and leanest muscles in your body - as previously mentioned in the post, "Get Pushy".

Find a hill in your town and map it out. Not enough hills? Get creative and find stairs, parking garages, or even a treadmill - most models now go up to a 15% grade. Hiking trails at a incline are perfect, offer resistance training, and a view to go with it.

Hit a hill once a week. Mix it in to your workouts and enjoy the way up. DB

Weave with 3

2011-06-25T13:36:00.000-07:00

The 3 man weave. A great warm up exercise for three players. Simple, fun, and a way to improve crisp passing skills and creating a flow with your teammates. All basketball skill levels benefit by doing this drill -I like this drill for athletes of all sports.

What creates flow to this drill is the passing. Remember to stay to the outside of your receiver when passing the ball. This short video is a perfect example of how to execute the drill. Basketball is a game of spacing, rhythm, anticipation, and explosiveness.

Flow Master Steve Nash

Jordan was redunkulous

Next time you attend a competitive high school, college, or NBA game - watch and focus on a position player for 3-4 possessions and see how they operate with their 4 teammates and create flow. DB

Lather up

2011-06-22T14:13:00.000-07:00

The glove, mitt, or sometimes referred to as the "leather". From past experiences and great results - I learned a great way to break in your new ball glove. The key ingredient is shaving cream.

Men's grooming 101 tells us that the formulation of shaving cream consists of water, soap, and glycerin. Glycerin helps retain moisture to the surface and is known for it's water binding abilities. Your glove will absorb shaving cream in a similar manner to that of a man's beard.

That was your daughter?

Lightly spray down your glove with tap water in the kitchen sink for 30 seconds. Dispense a baseball size of shaving cream into your hand and begin to rub the glove all over- fingers, thumb, palm, and webbing. You can wear the glove while doing this and spread the shaving cream with your free hand.

After a 5 minute rub down, wrap the glove with string or ace bandage and a baseball inside the glove overnight. You can add another dose of shaving cream to mold the glove further and to your liking.
Play catch the next day. It's ready. DB

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Color Protection

2011-06-18T13:16:00.000-07:00

Food with color, bright color. The food menu is color laden with choices of white, yellow, orange, red, purple, and green. From your own garden, to your local grocer and restaurants, more attention is paid to the power of color in food.

Foods offering color is a great defense mechanism for your body as they are well stocked with antioxidants.

Antioxidants protect our cells from damage and are directly linked to maintaining healthy eyes, skin, improved memory function, and a healthy heart - not to mention the multitude of vitamins.

Foods with color are here for your protection. Teach the power of food color to your family at home and make it fun and engaging. Load up your kitchen with food colors and educate those you share a plate with.

Eat your colors. DB

Light Orange

2011-06-14T12:59:00.000-07:00

Vinegar at work

2011-06-13T15:25:00.000-07:00

Mr. Clean - forever buffed

My very detailed and home nuturing Mom told me years ago about the power of vinegar. She routinely cleaned with vinegar and with special attention to corners inside the house where germs are found. My Mom was all about home-clean-home.

According to a Heinz spokesman, Michael Mullen, he has referenced many studies that show the straight 5 % solution of vinegar (the kind you buy in your supermarket) kills 99% bacteria, 82% mold, and 80% germs and viruses. The acetic acid in vinegar is an effective disinfectant, deodorizer, and cleaner. It is also a natural grease cutter and a great way to clean your coffee maker at home every 6 weeks.

Vinegar is very economical, great for the environment, and is easy to put in a spray bottle near your kitchen or bathroom.

Baking soda and vinegar have a clean relationship with each other as well.

DB

Carbo Complexity

2011-06-08T16:28:00.000-07:00

Carbohydrates. Simply put, we need them in our diet to provide energy for exercise, the ability to think, digestion, and to breathe. They are a important part of a essential and balanced diet. Carbohydrates have two classifications; simple and complex. The following information helped me better grasp how the classifications seperate themselves (literally) from eachother.

For starters, three basic elements including carbon, oxygen, and hydrogen make up every carbohydrate. Depending on the way these three elements are arranged, the end result is either simple (sugars) or complex (fiber and starches).

Simple carbs consist of 1 or 2 sugar units per molecule - a good example is a can of soda...loaded with simple "quick hitting" to the bloodstream sugar. The structure of sugar is chemically simple and carries that label appropriately.

YAM IT UP.

Complex carbs consist of many sugar units strung together - to form long, complex chains. A good example is a sweet potatoe which is a great food choice for your diet and stacked with nutrients. Vitamin A, C, iron, calcium, fiber, and even some protein are waiting above.

Complex carbs are the intelligent choice for your diet as they are more nutrient and energy dense. They also release their sugars very slowly to the body and serve as a great source of energy. Get bran cereals, brown rice, bananas, oatmeal, pastas and potatoes (sweet or not) on your next grocery list and add up some healthy sugar chains.

Stay simple and get complex.

DB

Dead Red

2011-06-02T17:07:00.000-07:00

One time. One shot. One pitch. One opportunity..it is what I refer to as "dead red" My good buddy Chopper routinely would tell me to take the bat off my shoulder and swing it! You can't get on board if you watch pitches go by - was his way of thinking.

Chipper gettin good barrel

Dead red offers a chance to us as individuals to improve our well being. Whether it is business, sports, theater, social, or within your family..dead red will be there waiting. It may happen on occasion or quite regularly. The message here is to understand dead red and take a shot at something that might be out of your comfort zone to better yourself.

Chipper Jones of the Atlanta Braves has a dead red every time he steps to the plate. He looks and waits for the pitch in his zone that he can drive or get good barrel on. Jones experiences dead red over 600 times every season. His thinking is, if it's dead red..I'm on it and I'm swinging.

My number is 555-3539

Wanna get the phone number of the cute girl at the coffee shop? Do it. Should you ask for a raise if you have earned it? Yes. Will I ever get a shot at playing 1st base? Talk to your coach. Will my professor act as my mentor on my project? Present it and ask. I wonder if I should start exercising? Absolutely.

Dead red. Call it what you want and use it as motivation for a better you.

DB
www.quietfeet.blogspot.com

North - South

2011-05-31T16:48:00.001-07:00

Quick, quiet, and spry. Wiley S. demonstrates the "North-South" drill in textbook style.. with great feet and balance. Set up 8 cones on a football field at 1 yard apart as shown in the video.

After warming up properly, concentrate on moving through the cones low to the ground and finding the perfect balance for your body. Start out by walking through the exercise and staying low while looking forward in a relaxed position. Anticipate each cone a step before you get there - and stay light on the balls of your feet.

I got this.

This drill is what a defensive back in football excels at. In my opinion, the "DB" is one of the best athletes in all of sports. They are built for speed, stamina, and are tested by their opposition over 70 times a game.

Mix up your drills with cones on turf - an excellent cross training exercise and it will keep you humble.

Do work on turf. DB

P. E.

2011-05-24T13:29:00.000-07:00

Physical Education - the human body and how we can educate ourselves of perfection in body, mind, and spirit.

I won't waste time talking about obesity rates, video game blamers, bad food choices, or laziness. I could bust out 50 push-ups in that amount of time. P.E. on the other hand - let's talk about it and more importantly let's go do it.

PLEASE PUT TOWELS IN WHITE BINS

The chosen one..

Required. Mandatory. Core Curriculum. That is how P.E. was looked at in the 70's growing up. I took two P.E. classes a term for the enjoyment, the social interaction, and how it felt to hit a backhand or make a jump shot. I got educated at the physical level which served as my base for other disciplines and most importantly - still is. I led the league in P.E. classes and locker use.

Hoops 1-2pm

Go lace em up and get active. If you begin to tell me what kind of workouts you got 15 years ago - I might start stretching or drop down for a few push ups. Put yourself in motion. Today is the best day to begin.

Cruise control

2011-05-23T23:01:00.000-07:00

Stamina, strength, confidence, powerful - all very sound and authoritative phrases. I have met and surrounded myself around many people the last 20 years who own these type of qualities.

There is a shared principle between each and every one of these people; Excellent health. They treat their bodies with absolute respect when it comes to exercise, diet, hydration, and proper rest. It seems this is a recipe for a perfect balance to their lives.

Stealthy, healthy, and determined

Lisa C. (at right) follows this simple recipe as well. She is physically fit, attractive, full of positive energy, and exudes confidence in just her body language alone.
Lisa is in full control..cruise control.

Build your confidence through the simplicity of exercise and taking care of your health. Give due respect to your body as great things lie ahead.

Warning Track

2011-05-14T17:09:00.000-07:00

Need a alternate place to do sprints? Go to a baseball warning track and run foul pole to foul pole. The surface is usually fairly maintained and flat for sprinting. I found one today at Cabrillo Community College that worked out great. Warm up with a easy jog a and a few exercises that require you to use your hip flexors.

Go to your local yard and scope out a warning track for yourself and a workout partner or two. Seperate yourselves by 5 seconds and chase each other to the foul pole. The sound of your feet hitting the light gravel gives you the feeling in your head that you may be faster than you think you are.

See you at the Yard. DB

Forefoot strike

2011-05-10T10:06:00.000-07:00

When jumping rope for exercise - stay light on your feet by make contact with the surface of the forefoot area of your feet. By landing on your forefoot you will find balance, rhythm, and strike with less impact.

If you struggle and find the rope hitting your feet, I suggest cutting the rope exactly in half and then begin jumping to the sound of the rope clicking on the surface. Once you find the rhythm (and you will if you stay with it) jumping rope becomes much easier and enjoyable. Mix in some music and it can become part of your exercise plan each week.

Choose a aerobic or basketball floor that offer a wood surface. These floors are designed for sports that require you to leave your feet and have "give" to them.

A jump rope will generally be 1" inch in diameter. Your feet can be less than an inch off the ground to allow the rope to touch the surface, get under your feet and come around for another repetition.

Jumping rope will test your patience but there is a threshold waiting for you if you commit to the rope - the reward awaits and it is amazing.

Get light on the feet and keep em quiet.

DB

Pineapple Plus

2011-03-22T20:30:00.000-07:00

A good buddy of mine sent me an email recently on some healthy food choices and pineapple surprised us both by the multitudes of nutritional value it offers. Here are a few benefits from the tropical delight;

* High in manganese which is important to your bone development and connective tissue

"E komo mai"

*Greatly aids in breaking down protein - bromelain is the proteolytic enzyme found in pineapple
*Helps the body digest proteins more efficiently
*Anti-inflammatory value - known to help with painful joints common to osteoarthritis
*High in Vitamin C and aids in speeding up recovery to the common cold - pineappple has the ability to reduce inflammation/mucus in your body.

Pineapple Fun Facts;
--The name pineapple came from European explorers who thought the fruit looked like a pinecone.
--One third of the world's pineapple comes from Hawaii
--It takes two years for a pineapple plant to produce

DB

Four 1 Four

2011-02-24T22:32:00.000-08:00

This exercise drill consists of 5 different stations; jumping rope, lateral moves, sprint, abdominal planks, finished by a set of quality push-ups. A workout partner or two is encouraged. Outstanding interval training for the cardiac muscles in your heart. It should take you right at 4 minutes to complete this drill. As always, warm up properly before starting.

Follow the images below in order:
  1. Jump rope for 2 minutes
  2. Move laterally thru the cones
  3. Sprint 40 yards
  4. Abdominal plank for 1 minute
  5. 15 quality push-ups

Rest 1 minute and repeat another 4 minute cycle.

Do work on turf. DB

Add a layer

2011-02-23T14:32:00.000-08:00

Bone mass. Bone density. Bone health. We have all heard this one time or another. You can build your bone mass through weight bearing exercises, a nutrient rich diet that includes dairy products, unsaturated fats, vegetables, fish, and exposure to sunlight.

When your body is put through positive duress by exercising, your bone cells are called upon to form new bone growth or what is known as osteoblasts. Old bone must be replaced by new bone all the time. Your bones are in constant recruitment of new bone formation.

New bone being formed

At left is a close up of what osteoblasts look like on actual human bone. I like to think of building new bone formation and recruiting new muscle fibers are one in the same - building and recruiting new growth calls for strong healthy bodies.

Skipping rope is a great way to provide maximum protection against osteoporosis and stimulate new bone growth.

.
206 bones make up your entire body. Get after it and osteoblast for a healthier, stronger set of bones.

DB

The Gift

2011-02-22T13:43:00.000-08:00

Daughters - a gift and true treasure. Own one and love em up. I have a 1983 model of a daughter that lights you up when you walk into the room.

Gift Exchange

Sometimes with your daughter, other family members bring very strong passion and invaluable love to the mix and are a huge reason why your daughter can light up a room. My daughter was given this gift early and often by lovely women who also possess the gift.

What I have learned over the years and wisdom I would share with other young fathers; Your daughter is a gift to your life. Appreciate this every day and share this with her until it becomes habitual.

Let the family love her up at home and bring on the lights. Enjoy your gift.

DB

Left, then right

2011-02-18T12:10:00.000-08:00

Stabilize your body with some lateral moves in your workouts. Controlled side to side movements will strengthen and help build your lower body and enhance your ability to play the sports that require this type of movement (essentially every sport).

Controlling your body through a lateral move helps you gain an understanding of not only how your body gains strength - but more importantly how your body learns the ability to decelerate and come to a fluid controlled "stop".

Speed is developed by your ability to stop and start again. Being under control and moving laterally is where you gain a better sense of balance and increase the strength to the most powerful part of your body..pelvic power. DB

Balanced for explosion.

Pec Deck

2011-02-11T13:47:00.000-08:00

Casey pumpin em out

52 cards in a playing deck will do your body right. A deck of cards has 13 different cards and repeats itself 4 times. If you were to convert the cards into push up numbers - this equals 364 push ups.

Start out with a deck of cards and flip one over for your partner. If a 8 of clubs is shown, your partner needs to do 8 quality push ups. Quality form is king to the deck. Your partner then draws a card for you and away you go. Jack is 11, the Queen is 12 and the King of the deck is 13. This is a fun way to do push ups and will humble you at the same time. You might get drawn a 2, 3, and maybe a 5, and you are thinking you have the deck under control...the Jack, Queen, and King are waiting for you and will show up to get you.

12 for the Queen

Encourage your partner along, and emphasize quality form on each set. At left above, athletic Casey is showing great form and takes ownership to his push-ups. He also varies his hand placement, uses his fists, and he will include one leg push-ups into his regime.

Get creative with the cards and single out a wild card to the drill - for example whenever you draw a 9 this could mean one leg push-ups, or a round of push-downs which is slowing down your pace on the way down to 4 seconds followed by a one second push up. Creativity will stimulate the senses and add some fun.

Get a deck and pump em out. Respect the deck.

DB