Fast & Furious Fat-loss Fundamentals…

August 28, 2018

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TURN UP THE VOLUME. Fat Loss Fundamentals… forget tricks and secrets. Why? Because they don’t exist. Master the basics of the “boring stuff”. Keep in mind, this is the stuff that matters most because these are the things we repeat most often every day. We are either repeating habits that help us or ones that don’t. 1)Strive to get 7+ hours of quality sleep each day 2) Do whatever you need to manage stress levels 3) Drink mostly water and less of everything else, until your urine is clear 4) Walk as much as you can each day-a minimum of 30minutes if you have a sedentary job 5) Strength train 2 x a week-Google: Squat/Push/Pull/Core exercises 6) Each meal should include a lean source of Protein, a healthy Fat, a colorful Vegetable. Fruit & nuts as a snack-meal is acceptable. #bssbbooks #blueskystrongbox

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“Your Whole Life has the same Shape as a Single Day” – Michael Crichton, Jurassic Park

August 22, 2018

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Time Management is a high-art form. No one wants to be rushed or always in a hurry but refusing to plan anything is often a symptom of failure. That’s fine for someone ok with that. So far, I have met few. Most of us DO want various things to happen during our lifetime, during each day, etc. With regards to any said wants-needs-goals, until a general commitment of time has been set aside in the pre-planning stage of our minds, any details are basically irrelevant. We can’t just leave everything up to chance and expect things to go our way consistently. Waking up each day like it’s an accident removes the hidden power found in planning. Life is a blessing. Of course, not everything can be planned for but most of us know this. Regardless, being purposeful and deliberate has incredible value. Not everyone needs to be unforgivingly relentless. Intensity should be individualized and balance is always desirable. Personally, I value greatly both my Type A and my Type B personality traits. Without a personalized balance, things might all fall apart. Without proper planning, many things, also, might fall apart, if they ever begin at all. Embrace your “everything” and re-invest that magical power into each and every day by establishing and implementing some resemblance of a working system or plan. Writing things down can help a ton too. Happiness and healthiness are born from these fruitful actions. #jurassicpark #bssbbooks #blueskystrongbox

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Exercise is about more than Cosmetics.

August 15, 2018

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🧠🤸🏿‍♀️Minute Tips! Exercise is important for more than just cosmetics. It’s been scientifically proven to be some of the most potent medicine available to us… at a cost most anyone can afford (just a little TIME & ENERGY). It’s good to dedicate a fair amount of time to pushing our bodies and working up a sweat sometimes. A huge problem begins when we start to believe that this is the ONLY way to do any good. This is WRONG. Fact is, most Americans don’t exercise at all. And those that do, typically don’t do something every day. Why? Because too often we don’t have the time each day for all the effort (the changing of clothes, the drive, the gym, the hour workout, the drive back, change clothes again, shower, food, etc). If we’re not careful, we can easily create barriers that will eventually hold us back. At the moment, the Fitness culture in America is a huge mess. Too often it’s about how much, not how little. Instead of teaching consistency with a MINIMUM EFFECTIVE DOSAGE, many are adopting MAXIMUM DOSAGES that aren’t sustainable. But what if less effort were required? What if you didn’t have to change clothes or get sweaty every single time? Would that change your mind? My point is this: we need to move EVERY DAY to keep our bodies healthy for a lifetime. If not, things will wear out too soon. We can do simple stuff ANYWHERE for as little as 5 minutes that could keep our bodies healthier than if we did nothing. I’m not saying that exercising with intensity is not important. I’m saying that doing nothing should never be an option. Our bodies need us to move them in healthy ways each and every day. #bssbbooks #blueskystrongbox

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You must SQUAT every time you exercise.

August 8, 2018

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No matter what, every time you exercise you MUST do squats, especially if you’re a beginner. If more advanced, squatting should at least be a part of your warmup, if not a main lift. In fact, no matter who you are, squat as low as you can at least once every-single-day. Using weights is not necessarily required for health purposes. In some parts of the world, low-squatting is required daily due to primitive toilets. But you know what? Because of this, many of them can still squat all-the-way down like they did as a toddler…all because they’ve maintained it regularly with their “vintage” bathroom duties, not because they do squatting exercises. It’s part of their world. Make it part of yours! Yes, there are lots of different ways to squat, lots of different kinds of squats. Just pick one. The Goblet Squat is my personal favorite and what I recommend for most people interested in building healthy strength, flexibility and losing body-fat (please be very careful if you plan to use a barbell or heavy weights.) MAIN POINTS: Feet and Back must remain flat the entire time. Feet can point straight ahead or a little out to the sides. Just make sure that the knees point in the same direction as the feet while moving up and down. Think about actively pulling yourself down rather than just dropping down with gravity and the weight of your body. Push your knees out while going down and while coming back up (this helps use your hips and legs more effectively while also burning some extra calories and helping prevent common injuries). If you’re new to squatting, make sure to do some warming up beforehand. Start off with 1-2 sets of 10 repetitions. Work up to 3 sets of 15. Then try using some weight if you feel you’re ready. Go as low as you can without any pain or your back rounding. Use mirrors or video yourself. Feet MUST remain flat at all times. Remember, do some squats every time you exercise. No exceptions! (Also, breathing is important. Try to actively breathe (inhale going down, exhale at the top). Start slow, build strong. Ask for help needed. I’m always here if you ever have a question or concern. #bssbbooks #blueskystrongbox

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Life will always be Busy…and Health will always​ be important.

August 3, 2018

 

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#bssbbooks #blueskystrongbox

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How Well Can You Crawl?

August 3, 2018

 

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I appreciate simple things. I also appreciate that simple and easy are not the same thing. They say you can tell a lot about someone by the shoes they wear and how they walk. I can do the same watching someone crawl. A very simple thing to try (but may prove to be more difficult for some) is to walk/crawl down to the ground and come back up to standing using mostly your upper body and whatever flexibility you currently have. Try to do several in a row if you want. (After years working as a fitness professional, I can honestly say that, as easy as this may be for regular exercisers, it’s often quite difficult for those that are sedentary.) Did it make you breathe heavy? Was it challenging to move the weight of your body around? Did you feel tight in a few areas? Perfect. This would be a great place for you to start exploring movement with your body. Yes, it also burns calories too. Just make sure nothing hurts when you do it. It is ok if it doesn’t look perfect. The point is to begin getting more comfortable being uncomfortable. I recommend practicing this daily. You don’t need to get all sweaty while doing it. Not yet anyway. For now, don’t even worry about counting any reps if you don’t want to. I would rather you put all of your energy toward simply moving better. You’ll know you’ve made progress when it feels easier to do AND begins to look more and more graceful over time. You can always upgrade to BEAST MODE later on if or when things drastically improve. But for now, master the fundamentals. They are never to be overlooked. #bssbbooks #blueskystrongbox

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Childhood Obesity is Still on the Rise

August 3, 2018

 

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Stay positive y’all but do understand that although food quality and exercise participation seems to be improving on some fronts, its actually having little-to-zero impact on the people who need it most. Us first-world people, as a whole, must learn to eat appropriate amounts of better quality foods, get better rest + move better and more often than we currently are. It’s about the balance, the journey. It’s a mindset. It’s about continued education, learning, knowledge. Slow & steady wins this race. Every day we wake up, we must have a plan. Live every day with purpose. Help others. Be supportive. Be caring. Be better every day. Lead by example. #bssbbooks #blueskystrongbox

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