Priorities during Disruptions: Travel, Vacation, Holidays, Company in town…

December 5, 2018

View this post on Instagram

Vacation. Travel. The holidays. It’s important to enjoy some down time. It’s also important to spend time with family & friends. Maybe it’s just you? That’s great too. Alone time is also very important. But what are the priorities for someone who is trying to shed unwanted body fat during such disruptions? The most important thing is your total calories each day (aka “how much we eat and drink). Don’t worry so much about exact numbers. We are all aware of what “reasonable” and “obnoxious” looks like. Aim for more reasonableness, less obnoxiousness. Don’t worry so much about exercise either. By all means, if you can or want to, do so. Enjoy. Just know that your main secret weapon will be walking as much as possible. Every single day. All day long. Walk your ass off if possible. Of course, that’s not possible. Good thing too. Personally, I like to do short 5-10min workouts most mornings. Not because I may burn a few calories, which is probably less than 100 calories in this particular case (less than a can of soda). I exercise because it makes me feel better, gives me energy plus helps maintain my basic strength levels and lean muscle mass, which increases in importance as we age. I suppose I could do a longer workout but why?! At some point, exercising longer just to burn a few more calories becomes counterproductive, disruptive and unhealthy. It makes much more sense to consume fewer calories to begin with. I hope you see my point. I was just gone for 2 weeks. Each morning I did 10 deep squats, 10 pushups and 10 pullaparts with a old rubber tube that I typically travel with. I did 3 rounds of that, stretching between each exercise. That’s it. Nothing too complicated. (The details here are not really too important.) I have said this before and will say it again now: what we eat & drink (and how much) affects our body-fat levels much more than exercise ever will. Exercise is super important, for many other reasons besides being a tool to help burn calories. During such temporary disruptions, control what you eat and drink. That way there’s less to deal with later. Be reasonable. Reasonability, in most situations, is a very good friend. #bssbbooks #blueskystrongbox

A post shared by Blue Sky Strongbox (@blue_sky_strongbox) on

Advertisements

Food for thought…

November 15, 2018

View this post on Instagram

Food for thought (pun intended). Our bodies adapt to what we demand of them. Meal frequency is certainly a good example. There is no perfect (or best- or correct) number of meals to aim for. Some people do well eating as many as 6 meals a day, some as few as 1. Just about anything can work over time, barring we don’t have any medical issues. Why does most everything work? Because our bodies were made to adapt to what we do (or don’t do) to them. This happens with learning, movement, environments we become immersed in over time, etc. This is essentially how we adapt, survive and evolve. Nothing happens over night but over time. Again, I’m not recommending one specific way of eating or meal frequency. Each of us must search and find what works best for any given goal or situation. Personally, I do know that the more often I eat each day, the more likely I am to over-consume calories. Also, the more times a day i “need” to feed, the more high-maintenance I become. Eventually, hunger becomes a major distraction, something I’m not interested in at all. (Interesting side note: there are studies that have demonstrated that the human body may in fact better resist disease and aging by simply consuming less food over a lifetime. However, as these are still theories…). For years I ate 5 meals a day. It might sound like pure joy but it’s not when you eat healthy. I didn’t enjoy having the burden of 5 meals and wanted to feed less but was honestly afraid I’d lose muscle or somehow harm my health. I eventually experimented with 2-3 meals a day, which was difficult at first. It took a couple of months for my body to adjust. Now it’s easy. I never lost muscle. I never lost energy. I actually feel better than before. This was a great fit for me. I made this change after turning age 40. Like I said, I’m not recommending you do what I did. My point is to tell you not be afraid to experiment and challenge your “norms”. We each must find what works for us. There are also theories now that suggest incredible benefits from limiting “feeding” hours to 8-10 hours each day. Things to ponder. #bssbbooks #blueskystrongbox

A post shared by Blue Sky Strongbox (@blue_sky_strongbox) on


Quick Thoughts on Fat-Loss+ Calories

September 7, 2018

 

View this post on Instagram

TURN UP THE VOLUME. Fast & furious thoughts on fat-loss nutrition. Yes, when it comes down to it, to lose body-fat, total calories will need to be reduced. How much? I would not recommend going beyond 500 calories per day. That would the maximum. I would start with 250. That being said, I’m not a huge fan of counting calories for many reasons. Things become complicated and un-fun very fast. Instead, I recommend improving WHAT foods we eat before worrying about the calories. When better quality food (unprocessed whole food) is consumed (in reasonable amounts) the total calories are often less by default… because most LOWER-QUALITY foods (fast food, processed food, fried food, sugary food, salty food, sugary drinks with calories) have more total calories, not to mention fewer beneficial nutrients. This is also why most diets work. Most diets recommend making “better” choices that are also typically lower in calories. Look, I love unhealthy food just as much as anybody but eating that way all the time is never a good option for anyone. Every meal doesn’t have to be perfect but for anyone wanting/needing to lose body-fat, I would limit any and all cheat meals to 1-2 times a week MAXIMUM, preferably AFTER exercise. Keep in mind, some restaurant food may be HIGH in quality but also VERY HIGH in total calories (because of the richer ingredients, most often due to a higher fat content). Same goes for most “beverages” that aren’t water. So, be careful with all this stuff. Aim for a nice variety and balance of LEAN PROTEINS, HEALTHY FATS and FIBROUS CARBS (vegetables, fruit). Google is your friend. Hollar at me if you have any questions. #bssbbooks #blueskystrongbox

A post shared by Blue Sky Strongbox (@blue_sky_strongbox) on


New Health & Fitness Tips! So i’m doing a Free Video Series on what i consider to be the Essential Elements of Health & Fitness. Until the end of the year, my plan is to release one new video each week covering a fairly wide range of information, doing my best to limit most of the main points to 3 things. Tune in. These videos are free. I’m doing these to help. I know more than anyone how confusing and frustrating diet and exercise stuff is. I’ve worked professionally as a Personal trainer for well over a decade. My hope is to clear up some of the confusion. Take notes, ask questions. I’m always here to help…

September 26, 2017


“Refocus after Time Off” 8/28/17 Carlton Cullins-BLUE SKY STRONGBOX-Personal Trainer-AustinTX

August 30, 2017


New Health & Fitness Tips! This week I want to talk about a common occurrence, the obsession of counting calories. Things such as how many calories we eat and drink, how many calories we burn while exercising or meeting our daily step quotas. I’ve been there. Many of us have. Some of us, for medical reasons, may always need to count such numbers. And that’s ok. Health is most important. I’m talking more about vanity, which is also important to many people. It’s not that I think counting calories is completely pointless for making improvements in body composition, it’s more to do with the disregard for everything else that often accompanies. Common sense things like quality of sleep, reduction in stress, quality of food, quality of exercise and how each of these can make or break the hormone balance that controls everything you’re probably wanting to do. For those that may be in the middle of your own battle with calories, remember this important detail. Counting calories is not a long term solution. Do the right things most of the time and eventually you shouldn’t have to worry so much about all the numbers.

January 24, 2017

New Monthly Tipz! I’m back but instead of weekly, it’s proably gonna be more like monthly.This time i talk about a simple strategy for the holiday season. Why you ask? Because like it or not, too many people are gonna be fatter by the end of this year. Let’s not do that. You know, to be honest, there’s no secret or magic trick to any of it. It just comes down to a mindset, a simple plan and some stick-to-it-ness. Exercise can help but not more than focusing on nutrition during the next couple of months. Watch the video. Figure out your plan. Follow through. See you soon. Sorry it’s been a while… – Carlton

October 6, 2014

%d bloggers like this: