Plan your exercise each week using a Schedule!

January 27, 2019

 


Book/Author recommendation: Katy Bowman. Plus Pee & Poop info-graphic reference charts.

January 27, 2019

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Today’s post is a mixed bag. The top two photos are of this week’s pick for my favorite Health & Fitness Author/Book recommendations: KATY BOWMAN. A career as Biomechanicist but now an author, blogger and podcaster. These last few years have seen Katy publish a slew of great books. My personal favorites are…all of them. ALIGNMENT MATTERS might be a great place to start. She has a great understanding of the body and many useful strategies to get rid of various pains while improving health with a careful eye on longevity. The health & fitness industry desperately needs more people like Katy. Her work is incredible. FAVORITE QUOTES/IDEAS: “Consider HOW you are moving and not just HOW MUCH.” The bottom two photos are from Precision Nutrition, my favorite and recommended Nutrition resource. Poop & Urine. Yep, they both have a lot to say about our health. Zoom in to better read any of the four photo squares above. #bssbbooks #blueskystrongbox #health #fitness #healthylifestyle #longevity

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Walking is the BEST exercise.

January 18, 2019

 

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I love the idea of counting steps. I love the idea that people are paying more attention to daily activity and movement again. What I really love is… people actually walking. You know, gettin’ at it, doin’ it…moving. Besides, it’s easy, it’s free and you can do it almost anywhere. I walk a lot. I always feel better, healthier, stronger when i’m walking regularly. Personally, I think it’s the best exercise the human body can do (Strength Training would be a close 2nd). I also think it’s what our bodies were best built to do. So we should probably do plenty of it (like every day). The average person does not walk nearly enough. We all know this. It might even be you. You can change that today. In these modern times, we have more technology, more knowledge, more resources, more of EVERYTHING…much more than we’ve ever had before. However, we are quite possibly the most unhealthy and unhappy we’ve ever been. A simple solution could be to walk more. Walking improves the health of the mind and the body and can be done every day. It can help with fat-loss but only when combined with appropriate nutrition habits and other lifestyle choices. How many steps each day? There really is no magic number. However, I would recommend aiming for around 5,ooo-10,ooo each day if you’re counting. More is great. Less is ok too. Anything is better than nothing. There’s no need to overdo it. How do you count steps? Use a Pedometer. Some smart phones have them already built in. Most FitBit-type watches have this function. For a more affordable option, look on Amazon/Walmart for the $10-20 Pedometers that just hook onto your waistband. All Pedometers will vary in accuracy, even the expensive ones. That’s ok. All you need is to get a rough estimate to the nearest 1000 steps. Remember, it’s just a number, don’t obsess over it. You don’t even have to get sweaty or change clothes. The steps you take during a normal day will all count. Use those legs for what they were designed for. Move your body before you can’t. #bssbbooks #blueskystrongbox

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Mike Boyle book(s) recommendation…

January 18, 2019

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This week’s book recommendation(s) is Mike Boyle’s NEW FUNCTIONAL TRAINING FOR SPORT. This is a must have for any trainer or coach that works with an athletic population. Mike has been a huge influence for me and I’m lucky enough to call him a friend. He has worked in the realm of Strength & Conditioning for almost 40 years and was in fact one of the first official Strength & Conditioning coaches (which was an unpaid position when he first started). His experience and insight is next to none. He has learned from some of the very best. A big reason I respect and value Mike’s positions on various subjects is because he never stops asking why, thrives to acquire the best knowledge and is never afraid to change his mind. He reads, watches and listens to everything. He’s worked with countless athletes of all ages, including Championship Seasons with both the Boston Red Sox and Boston Bruins as well as countless other Professional and Olympic athletes. I own most of his vast collection of work but I must say that NEW FUNCTIONAL TRAINING FOR SPORTS is my personal favorite. Although I don’t train many athletes, the knowledge can easily be translated across all populations in the hands of a competent, caring health & fitness professional. The “big rocks” as Mike says do not change. Thanks Mike for your contribution. FAVORITE QUOTES/IDEAS: “No one cares how much you know till they know how much you care”. “When in doubt, think Strength & Conditioning”. “Keep it simple stupid (KISS Rule)”. “Remember the big stones”. #bssbbooks #blueskystrongbox

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How Many Days a Week Should Someone Exercise or Workout?

January 18, 2019

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HOW MANY DAYS A WEEK SHOULD SOMEONE EXERCISE OR WORKOUT? Well, understandably, it depends. More information is needed. For starters, what is the goal…what is it that we are hoping to accomplish by doing exercise? Secondly, how do we define exercise? There are many different forms of exercise, many of which are not created equal. It should go without saying that we need to move our bodies every single day but that is not the same thing as exercising every day. Moving each day refers more to walking around and performing normal tasks that require moving the body about. Exercise is something more strenuous and typically defaults a need for recovery before doing it again. Besides walking 30minutes each day, the most important (and potent) version of exercise has been proven to be (total-body) Strength Training. When it comes to exercising to improve health, Strength Training (via a total-body workout) is the best use of our time. 1 time a week would be the minimum recommendation, reserved only for those that are extremely limited on time. 2 times a week is what I recommend for most, especially if you dislike exercise. 3 times a week is the golden standard and best reserved for those that also enjoy exercise. 4 or more times a week typically means you already love exercise and/or you have a very specific goal in mind that requires more effort. Personally, I do strength training 3 days a week. On the other days, I do other things. Mostly, I just walk. (You should too.) But if I only had time to one thing, Strength Training would be the best choice and the one I recommend for everyone. Lastly, it has been said that no one improves with exercise alone. We only improve when we recover from the exercise. More on that later… #bssbbooks #blueskystrongbox #strengthtraining #totalbodyworkout #healthandfitness #healthandwellness #longevity #healthylifestyle #austintexas

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Great book for leaning SELF-MASSAGE.

January 8, 2019

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Since it’s a brand new year, starting this month I plan to do regular posts of my favorite and most referenced books. Many of these books will be geared more toward Fitness Professionals but would be great editions to any health-fitness nerd’s library. THIS WEEK: The Trigger Point Therapy Workbook by Clair Davies. Not a day goes by working with clients professionally as a Personal Trainer do I not use this book. If I lost all my books tomorrow, this would be one of a few that I would replace immediately. It’s only about $15 on Amazon. It is basically a book about how us normal folk can decrease and/or eliminate most of our aches & pains by learning and using the basics of self-massage. In my experience, most of the pain that we all will experience throughout our lives will be due to overuse injuries to our soft-tissues. Soft-tissue is nothing more than all the stuff in the body that is NOT bone, organs or fluid. Think muscles, tendons, ligaments, fascia, etc. Because we are creatures of habit, many of us tend to repeat movement patterns and postures over and over again which tend to cause “issues with the tissues”. This book can help. I recommend finding the area of the body that has pain or discomfort and reading about that particular areas as needed rather than attempting to read the whole thing in one full sweep. Think of this book as a reference, an index. The author, Clair Davies, was a piano restoration specialist in his younger years and later went on to become a licensed Massage Therapist, not for the money but because he genuinely wanted to help others eliminate pain as he did years before. #bssbbooks #blueskystrongbox

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2 Simple Home Workouts

January 8, 2019

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Everyone needs to do Strength Training. Seriously, it’s important and even more important as the years move forward. Strength Training will do more to improve health than just about anything under the sun. So DO SOMETHING. Keep in mind, to improve both Health & Appearance, good nutrition needs to be combined with Strength Training and ample Quality Rest (and plenty of “daily” movement such as walking). You don’t need a gym membership, fancy equipment or fancy exercises. You also don’t need to do long workouts. You just need to do it, consistently. Always. Today, for those more limited on time and maxed out on excuses, I have 2 simple workouts for you. Each workout has 4 exercises-Plank/Squat/Push/Pull, performed back to back in what is commonly known in the fitness world as a “Circuit”. (OverSIMPLIFIED EXPLANATION: The Plank is for the core. The Squat is for the hip & legs. The Push is for the chest, shoulders and the back of the arms. The Pull is for the back & biceps.) One is a BODYWEIGHT WORKOUT, the other uses a DUMBBELL or whatever you may have (don’t be afraid to go heavy here so long as your form is good!). Try starting out doing 2-3 rounds (aka “sets”) of all four exercises a couple of days each week. Watch the video for more details. Both routines can be done at home and completed in less than 10minutes. You have no excuse. Just so you know, anything above could be modified for a better fit, especially if anything is super uncomfortable or unfamiliar. If you’re more experienced, the modifications are endless. Listen to your body. DM with any questions. Start slow, build strong. I’m always here to help. #bssbbooks #blueskystrongbox

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