Fat Loss Tips 2019

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Fat loss. Don’t over think it. I know that’s easier said than done. I also know that there’s a lot of information out there on the subject, some good, some bad, some misleading. Keep it as simple as possible. Understand, you must eventually learn to eat healthier foods in amounts (portions) that are also healthy. As Americans, we don’t do this well. We over-eat and over-drink much of the time. What’s worse is most of our food is highly processed with added sugar and salt. It might as well be poison. Add to that all the sitting we do. Add to that overworking and undersleeping. Add to that caffeine addiction. Add to that the stress of modern living. Add to that chronic dehydration. Add to that little or no exercise. It’s no wonder there are such serious health problems with obesity constantly on the rise. Its so bad now that children are being affected as early as grade school. The medical, insurance and pharmaceutical companies profit from it. Its unlikely that things will improve anytime soon. It’s up to each of us to take ownership over the things we can control, which is actually quite a lot. Above is just a quick list that I jotted down earlier to give examples of a few healthy habits that I believe work. What are you waiting for? Death & disease? Please don’t. Take back your health. #nutrition #healthylifestyle #bssbbooks #personaltrainer #austinpersonaltrainer #austinpersonaltraining #blueskystrongbox

A post shared by Blue Sky Strongbox (@blue_sky_strongbox) on Jun 26, 2019 at 10:55am PDT

You want Fat Loss not just Weight Loss

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Fat Loss. If it were easy, no one would be fat. It might not be easy, but it’s certainly not impossible and truth be told, it’s not really all that complicated either. Yes, there are some concepts that must be understood but after that, results come primarily from self-control and consistency. However, what works for one person might not work for the next. Remember always, we are each unique. Today, I just wanted to share a few random things I thought you should know about Fat Loss in general, most of which apply to everyone. Remember, when it comes to Fat Loss, nothing will ever be more important than healthy, consistent Diet/Nutrition habits! #nutrition #fatloss #fatlosstips #fatlosshelp #fatlossjourney #austinpersonaltrainer #austinpersonaltraining #bssbbooks #blueskystrongbox

A post shared by Blue Sky Strongbox (@blue_sky_strongbox) on Jun 24, 2019 at 12:11pm PDT

Seek Balance of the BIG 3: Flexibility-Strength-Stamina

 

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There are many reasons why exercise is important. All you need to know is that thus is a fact. So do it and keep doing it. Don’t stop, can’t stop, won’t stop (hopefully). But if you are gonna go to all that effort to move and exercise regularly, why not do it right? There are 3 BIG areas that I desperately believe need balance and dedicated attention: 1) Strength 2) Flexibility 3) Stamina. In general, it does little good to excel in one area if lagging in one or both of the others. Unfortunately, this is too often the case. We all know someone that fits the bill. I was once one of them. You may be right now as well. If so, its ok. Why not do something about it? It helps to think of each of these 3 areas in terms of an empty glass that needs filling (or a bucket-thanks Mike Boyle). If any one glass is low, then fill it up. Don’t let it stay low forever. If any one area starts to overflow, just pull back. Seek balance for each glass. It’s sad to see really strong people that can’t touch their toes or get tired walking up stairs; or the Yogi who struggles to lift something relatively heavy or the runner who’s strength, flexibility and posture are so bad, they struggle to understand how they keep getting injured year after year running. Balance is key. This could apply to anything. Keep in mind, there are other areas that might need attention. These are just what I consider my big 3. (I like limiting most ideas to 3 for simplicity.) The main idea is to always master the basics, the “big fundamentals”, first! #bssbbooks #blueskystrongbox #heathandwellbeing #StrengthFlexibilityStamina #austinpersonaltrainer #austinpersonaltraining

A post shared by Blue Sky Strongbox (@blue_sky_strongbox) on Jun 14, 2019 at 10:12am PDT

How Not to Die

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TOP 15 CAUSES OF DEATH. This is in America and most other similar developed nations. It is believed that all of these causes are largely preventable with a healthy lifestyle: proper nutrition, rest, regular exercise, not smoking, etc. There is even an entire book dedicated to this exact subject written my a medical doctor that just so happens to specialize in nutrition science and research. The book is called HOW NOT TO DIE. I make no money in telling you this. I tell you this because I care. I hope you will too. WHY WOULD ANYONE NOT WANT TO KNOW MORE ABOUT PREVENTING PREMATURE DEATH, SELF-INFLICTED PAIN AND SUFFERING? #bssbbooks #blueskystrongbox #heathsndwellness #healthandfitness #austinpersonaltrainer #austinpersonaltraining #hownottodie #nutrition #nutritionfactsdotorg

A post shared by Blue Sky Strongbox (@blue_sky_strongbox) on Jun 3, 2019 at 10:41am PDT

Deadlift Photos

 

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Every photo above is an example of the exercise referred to as the DEADLIFT (this week’s theme). It’s an exercise that nearly every adult on earth would benefit from because it directly works the muscles involved with posture. Obviously, from the photos, there are plenty of options, even more than I have here. For beginners, whatever object is being lifted can easily be placed a few inches off the ground to make it easier and safer to learn. To do the exercise, just bend down safely to pick up whatever object (the dead weight) and then safely stand back up with it tall and straight. Don’t have any equipment? You don’t need any. Just find a small duffel bag and fill with stuff…water bottles, dirt, bags of dog food or water softener salt pellets. I’ve even used a cinder block which costs around $3 and weighs approximately 35lbs. The main thing to remember is to keep your back straight the entire time. Tighten your stomach muscles to help with this. Use your hips, not just your legs to lift the weight. If the weight is too heavy to allow for this, use something lighter. Stand up tall at the top. Squeeze your butt without leaning backwards. Aim for 10-15 reps. Once comfortable, maybe try going heavier so that 5-10 reps is heavier but still doable. Do this once a week would be my recommendation. Pick which day right now. Commit to it. *The man in the middle photo is Lamar Gant, arguably the strongest pound for pound dead-lifter of all time. He lifted 688lbs in the deadlift at a height of 5’2” and weighing 132lbs. Now that is impressive. He also had scoliosis. #bssbbooks #austinpersonaltraining #austinpersonaltrainer #healthandfitness #heathsndwellness #deadlift #strongwomen #blueskystrongbox

A post shared by Blue Sky Strongbox (@blue_sky_strongbox) on May 22, 2019 at 1:52pm PDT

Counteract Sitting with the Deadlift

 

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Let’s look a little deeper at the negative effects of too much sitting. One area that’s not mentioned enough is the effect it has on our Posture, specifically the muscles involved with keeping our posture upright versus hunched over. Understand, sitting is not inherently bad for us. It becomes a problem when done too often and with no effort made to correct any negative effects. It is true that sitting does tend to make some muscles tighter. It would be wise to Google which ones and then do regular stretching and self/massage work for those areas before they become serious problems. But what about exercise? Is there an exercise that can help with the many postural issues caused by too much sitting? Yes, it’s called the DEADLIFT. In the early 19oo’s it was still called the Healthlift. They even do this exercise at the space station. Is it a good exercise for everyone? Maybe not. For various reasons, not all exercises are a good fit for everyone. There are some simple tests that can help identify any potential problems, especially in the hands of qualified professional. Just know that most anyone can learn to do this exercise safely. In fact, there are quite a few different versions of the Deadlift and a variety of equipment can be used. Do some research. Experiment. And yes, always be careful. The point today was to get you to understand that while many of us may have to sit way more than is healthy, there are things we can and should do to keep from ending up permanently hunched over. Why not start today?! #bssbbooks #posture #posturecorrector #posturecorrection #heathsndwellness #healthandfitness #austinpersonaltrainer #austinpersonaltraining #blueskystrongbox

A post shared by Blue Sky Strongbox (@blue_sky_strongbox) on May 20, 2019 at 11:48am PDT

Books that help with Posture

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I own a lot books. I find value in each of them. With Posture being this week’s theme, I thought I’d share a few of my favorites books on the subject. Any one of these would be a great read. Each book has ample stretches and exercises to improve posture and flexibility for beginners and beyond. Two of the four books above were written by Katy Bowman. I love her writing. She has a number of books in print, as well as two other eBooks about foot health. If you sit most of the day every day, you do NEED to do some things to help counteract all the inactivity. It doesn’t take too much time or effort. But it does need to happen and happen consistently… Why not do something now instead of waiting till things get really bad? #bssbbooks #posture #posturecorrector #posturecorrection #heathandwellbeing #healthandwellness #healthandfitness #austinpersonaltrainer #austinpersonaltraining #blueskystrongbox

A post shared by Blue Sky Strongbox (@blue_sky_strongbox) on May 16, 2019 at 6:59am PDT

Thoughts on Posture

 

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POSTURE. There is good posture and there is bad posture. Most of us would agree what each of these look like. Just look around. There seems to be more slumping and slouching now than ever before. Even children look “bent”. Smart phones, as great as they are, have certainly made this issue worse. If you stay in a “bad posture” too often it can become almost permanent. By “almost permanent” I mean it’s potentially reversible but often very difficult and highly unlikely without regular practice and an astounding awareness. The best thing you can do is limit your time sitting and using your phone. I know that sounds like madness. I also know most folks have to sit while working. Do everything you can to find creative ways to build “good posture” into your every day. It helps all things health and even helps drastically improve appearance. “Pull yourself TALL”. And don’t forget to breathe. #blueskystrongbox #austinpersonaltraining #austinpersonaltrainer #bssbbooks #fundamentalsofhealthyliving #healthandfitness #heathsndwellness #posturecorrection #posturecorrector #posture

A post shared by Blue Sky Strongbox (@blue_sky_strongbox) on May 13, 2019 at 7:48am PDT

Use a Filter to avoid Information Overload

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The Big Picture. Never forget the Big Picture. Never forget the basics, the Big fundamentals that make up this “Big” Picture. Remembering what’s really important to you, the essentials, comes in handy when sizing up any new information that comes out about anything Health, Fitness or Medical. I like to ask, “does this new information reinforce something that I already know to be true or essential?”. Chances are, what’s always been “GOOD” for you and I, will always be good for you and I. No need to keep adding to the greatest hits list. Keep it simple. Prioritize these important things for health: 1) Quality Rest 2) Optimal Breathing 3) Adequate Hydration with clean water 4) Eat lots of Plants-Veggies & Fruits, etc 4) Daily Movement & Variety of Movement 5) Daily Sunshine & Nature 6) Personal Alone Time 7) Social Time with Others. There may be more but this is a great place to start. #healthandwellness #healthandfitness #healthfundamentals #fundamentalsofhealthyliving #bssbbooks #austinpersonaltrainer #austinpersonaltraining #blueskystrongbox

A post shared by Blue Sky Strongbox (@blue_sky_strongbox) on May 6, 2019 at 1:55pm PDT

How to Squat

 

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Yes, another video on How to Squat Correctly. It’s arguably the most important exercise one can do. It’s also an essential movement that we as humans should be able to do, till we die. The problem is most people do it wrong. Doing it wrong means you might get hurt AND the chances are slim that any benefit will come from doing it. So learn this basic concept: BEGIN THE SQUAT BY BENDING AT THE HIP FIRST & NOT THE KNEES. Yes, the knees do also bend, in fact-they need to, but only after the initial action of “sitting back in a chair” has begun. Another thing to add is that most of us are really tight in our ankles. This can make squatting much more difficult. Of course, doing some focused exercises/stretches to improve flexibility, range of motion AND control is absolutely necessary to remedy this problem. But in the meantime, it is ok to elevate the heels an inch or two. Some athletic shoes may already have heel lifts but if not try putting a 1×4 or 2×4 directly under the heels. You could also use a rolled up towel or a weight plate. Now try practicing the squat using the “sitting back in the chair” technique from the video above. There should never be any PAIN. If so, do consult a medical professional soon. Do make sure to keep your foot balanced. This means much of your weight will be in the heels but do also. try to keep all of your toes touching the ground while moving up and down, especially the big toes. In other words, your weight distribution should be balanced between both the heals AND mid-foot, never on the toes. This helps ensure balance of the entire foot as well as all of your coordinated efforts. You might even video yourself or use a mirror to ensure things are correct. Do everything you can to fix this problem if you are one of the many that tend to Squat by “bending at the knees” first. Put that “ass” into it. No really, that’s what it’s for. #austinpersonaltrainer #blueskystrongbox #healthandfitness #fatloss #healthandwellness #squats #squatchallenge

A post shared by Blue Sky Strongbox (@blue_sky_strongbox) on Apr 29, 2019 at 10:39am PDT