My Attempts to Make Nutrition Simpler

November 15, 2019

 

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Nutrition should be Simple. Of course, this is seldom the case. Not knowing what to eat or worse, being scared to eat food, can be a serious problem. Nutrition is about balance NOT imbalance. When someone asks me about anything nutrition related I do everything I can to give very simple advice. Everyone’s in a different place. It’s important to start where you’re at. You may have a health, fitness or cosmetic goal. It may be all three. It’s very important to identify what it is you want and need. Personally, learning to understand the difference between Whole Food and Processed Food is a great place to start. Remember that “Food” is not only limited to what we eat but also anything we drink. We all know what Junk Food is but it doesn’t hurt to refresh. Learn to read Food Labels, not just count calories. Have a working knowledge of all 3 major Macro-Nutrients: Protein, Fat and Carbs. Understand that certain food is more like Medicine and some food is more like Poison. All Diets work because they require paying closer attention to what we consume. Any Diet will fail if we stop doing it. There is no perfect Diet for everyone. We each must find our own way live. Sleep, Stress Reduction and Exercise are important concepts that help with everything when applied appropriately. Don’t be scared to take a small step in a healthier direction. Work on educating yourself. Work to improve one main area at a time. In fact, with regards to Diet, try improving only one meal at a time (ex: breakfast, lunch or dinner). It’s ok if it’s not always perfect. No one is ever perfect all the time. Here’s a short list of my preferred references. 1) Dr Greger’s Daily Dozen list-and phone app 2) Dr Greger’s book, How Not to Die-and NutritionFacts website 3) Michael Pollan’s book, Food Rules 4) Netflix Explained series entitled, “Why Diet’s Fail” 5) Precision Nutrition website. I would highly suggest watching the 14 minute Netflix episode first. It’s a great summary of important information that is often misinterpreted in the media and pop-culture. #bssbbooks #austinpersonaltrainer #austinpersonaltraining #drgregor #drgregordailydozen #michaelpollanfoodrules #whydietsfail #blueskystrongbox

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Whataburger and My Personal Weekly Movement Quota

November 11, 2019

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I love lists. Short or small. Big or tall. It’s a huge part of my strategy to maximize precious Time & Energy. Obviously, I highly recommend them. They need not be fancy or complicated. I often use my phone for list making but I also prefer the old fashioned way of writing things down. This is/was a quick list of movement (exercises) that I like to practice at least 1 time each week. It looks like a lot but spread out over seven days it’s not. Things become more clear when written down. I find things get done when I write them down. The one danger is developing an unhealthy addiction to “getting things done”, which is fine for those things that are truly necessary but maybe not for the rest. The trick is to be deliberate and efficient. Do only what needs to be done. Prioritize action. Save “the wants” for later. Enjoy them. The wants are sometimes more fun when left to spontaneity and improvisation. Anyway, I’ve already said too much. #bssbbooks #carltonlists #austinpersonaltrainer #austinpersonaltraining #listofexercises #carltonsmixtapegumbo #blueskystrongbox

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Dr. Andrew Weil’s 4/7/8 Breathing Method

October 4, 2019

Simple Plans are always best!

March 1, 2019

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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

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A sample of my own Workouts…

February 15, 2019

 

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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

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Carlton’s 100LB+ Turkish Getup. Aug 2015.

December 3, 2015

New Weekly Tipz! Have you ever wanted a 15-minute (or less) workout, that maintains your Strength & Power work, builds Lean Muscle & burns Body Fat, counts as “Cardio” (what i call Conditioning), improves Hip Mobility & Posture and gives you an easy way to get an even tan or at least a few healthy minutes out in the sun(vitamin D)? Well, this little routine i came up with years ago to practice the Kettlebell Swing. It also works great for all the other stuff i mentioned earlier. Keep in mind, you don’t need a kettlebell. You could use other things. Just be safe. I call this diddy “Staring Your Shadow Down” or “Groundhogs Day”. Enjoy.

August 12, 2013

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