A sample of my own Workouts…

 

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I’ve had a few people ask about my own personal workouts lately. So today I filmed exactly what I did WHILE I was in the middle of it. I’m only showing this to illustrate an example of an effective, yet simple workout for an intermediate/advanced trainee. This entire workout took 30minutes and was completed during an hour break I had this morning, which gave me enough time to exercise+shower+eat. It’s nothing too fancy. I am only showing ONE rep examples of each exercise. Yes, I did more reps and sets. Yes, I did rest between most sets. I normally do only 2-3 sets for any exercise. I typically do 5-10 reps on most of my exercises, which is exactly what I did today. Some days I do more, some days I do less. I rest between sets long enough to feel like I’m in control before starting the next set or exercise (and not the other way around). Being too out of breath or to hurried begs for mistakes and injuries. Ain’t nobody got time for that. Today I supersetted Kettlebell Swings with Goblet Squats and Single Leg Deadlifts + Pull-ups w 1-arm holds and Upside Down Rows. On the next (last) round, I supersetted Dips + Handstand 1-arm Stability Holds. Yes, I even had some Cajun music 🎶 on for company. Do things YOU enjoy and understand. Have a reason for everything you do or don’t do. Don’t just do stuff because it’s popular or someone else is doing it. Nothing you to needs to be complicated. In fact, purposely keep things simple. Don’t do things you absolutely hate or dread either. Because how long do you think you’ll keep that up?! With that said, don’t skip the things you NEED to do to be better. Most importantly, whatever you do, just make sure it’s repeatable. #bssbbooks #blueskystrongbox #carltonsmixtapegumbo #carltonmusicatx

A post shared by Blue Sky Strongbox (@blue_sky_strongbox) on Feb 11, 2019 at 7:52am PST

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Written simple plans = Great results

 

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Have you clarified any and all Goal(s) yet for 2019? Try to. It’s the middle of February already. Devise a simple, doable plan. Build in confidence. Write stuff down so it’s very clear and manageable. Execute. I always like to write down my weekly exercise schedule (top left), among other things. I look at it every day for clarity before the workout. It really helps keep me focused. I’m confident because I created a plan and schedule that I know I can easily do AND understand. I love seeing/reading other folk’s “simple plans”. Top right & Bottom Left are 2-day strength plans from Mike Boyle & Zach Even-Esh respectively. Bottom right was my Resting Heart Rate last week. It had creeped up in the 5o’s for most of December, most likely due to a lack of quality sleep. Never underestimate the fundamentals or simplicity. My daily mantra: POSITIVITY + SIMPLICITY + CREATIVITY. Have a plan. Put it into action. #bssbbooks #blueskystrongbox #positivitysimplicitycreativity

A post shared by Blue Sky Strongbox (@blue_sky_strongbox) on Feb 14, 2019 at 7:01am PST

5 minute Daily Maintenance Routines are a GREAT idea!

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Lots of folks have tight backs, a weak core and lack strength in their butt/hips. More sitting is NOT the answer. Sometimes doing just a short 5 min daily routine consisting of a few stretches and exercises can help a ton. Doing nothing should never be an option. Many of the people I work with get little homework collages like this one to help them remember what to do in case they forget. Thanks Debra 🙂 #bssb #blueskystrongbox

A post shared by Blue Sky Strongbox (@blue_sky_strongbox) on Feb 7, 2019 at 12:41pm PST

Enough with Excuses!

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This applies to everything. It’s something we all need to hear from time to time. It’s not meant to be disrespectful. It’s meant to be a friendly motivational reminder for all of us, sent with respect, love and nothing but positive vibes. Today’s message: Enough with the Excuses. #bssbbooks #blueskystrongbox #motivation #motivationmonday #healthandwellness #healthandfitness

A post shared by Blue Sky Strongbox (@blue_sky_strongbox) on Feb 4, 2019 at 7:02am PST

Strength Training in Space

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The negative effects on the body while in space can be dramatic. The lack of gravity can leave muscles & bones under-stimulated, resulting in a serious decrease in strength and bone density (think… NOT being able to walk.) Nowadays, everyone spending time at the Space Station is required to do exercise, especially Strength Training and Aerobic Training. While they have the option to do a variety of different exercises using a custom resistance setup, the DEADLIFT is an important exercise because it strengthens many of the body’s muscles involved with maintaining upright Posture. Even with the aid of gravity here on Earth, many humans do not get enough weight-bearing activity to maintain optimal levels of Muscular Strength and Bone Density. These are just a few reasons why Resistance Training is so important. In the late 18oo’s/early 19oo’s, the Deadlift exercise was actually called the HEALTH-LIFT because of it’s many known health benefits. Everyone needs to Strength Train. The Deadlift can be a great choice for many. There are many different ways to do a Deadlift that can be safe and effective for most any human, regardless of age, gender, health status, fitness level or experience. #bssbbooks #blueskystrongbox

A post shared by Blue Sky Strongbox (@blue_sky_strongbox) on Jan 31, 2019 at 9:03am PST

Seek Balance with Nutrition

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We are what we eat. We are also what we think and do. When it comes to nutrition, very few subjects arouse more confusion, conflict and controversy. It would seem that none of us can eat anything anymore because everything is “bad” for us. Many of us already have terrible relationships with food. Many of us don’t cook either and if so, very seldom. Of course, the reasons are complex. All I know is that the last thing we need is more negative talk about food. I look around some days and all I see is a new era of EXTREMELY picky eating. It’s a privilege to have any food to eat and being too picky about it all the time is not good for survival. Food is not to be feared. Food is not the enemy. It’s ok to make healthier choices but it’s important that it always be accompanied by a healthy relationship with food. Most us already know that we should limit fast food, fried food, overly-processed food, sugary and salty snacks but we ignore it anyway. We are also well aware that we should be eating more vegetables and fruits but we ignore all that too. So no, I’m not a fan of DIETS. I’m a fan of nutrition education. I’m a fan of trying something out for a while to see how it works. My recommendation is for you to do the same. My preferred nutrition source is PRECISION NUTRITION (website). I’ve also grown to respect the work of Dr. Michael Gregor, who has a great book called HOW NOT TO DIE and a great website, NUTRITION FACTS (website). Yes, I still eat meat, pizza, chips, cookies, and fried food. But i also eat a ton of plants most of the time and you should too. This makes everything SO much easier right from the start. Improving nutrition habits is a process and takes time. Start slow, build strong! Seek balance! #bssbbooks #blueskystrongbox #nutrition #diet #healthylifestyle #healthyfood #balancednutrition #healthandfitness #healthandwellness #healthandfitnessjourney #ihatediets #walking #strengthandconditioning #obesity

A post shared by Blue Sky Strongbox (@blue_sky_strongbox) on Jan 28, 2019 at 7:07am PST

Plan your exercise each week using a Schedule!

 

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This week, plan for success. Action speaks louder than words. I’ve already told you that Strength Training and Walking are the two most important physical activities. Look at your schedule. Figure out what days, what times you will do these 2 things. Think about all the ins & outs. Don’t keep putting things off. You can do this! Plan for success. Keep it super simple. Surely, you have at least 10 minutes each day (Monday-Sunday) to either Walk or do a short Full-Body Strength Training workout. Put it all down on the schedule…now! #bssbbooks #blueskystrongbox #fullbodyworkout #strengthtraining #strengthandconditioning #walking #healthylifestyle #noexcuses

A post shared by Blue Sky Strongbox (@blue_sky_strongbox) on Jan 21, 2019 at 7:09am PST