November 15, 2019
View this post on Instagram
HOW TO MAKE ANY EXERCISE MORE DIFFICULT. There are many ways to make any exercise more challenging without adding more weight or doing more reps. Today I offer one such technique. It involves manipulating the tempo (speed). In other words, purposely moving faster and/or slower. It could also involve some deliberate pauses, often called isometrics. This can be a very useful tool. There may come a time when you want more from an exercise or a piece of equipment. If so, try some new options before adding weight or reps. With that said, it’s important to note that there is no magical rep range for the average person. That means that there might not be a huge difference if do 5 reps, 8 reps, 12reps, 15reps, 50reps, 100reps, etc of certain exercises. The magic is found in the effort. 100 reps done sh*tty is of little value. 3 reps done with smooth form and a ton of intensity may in fact be worth more. It’s always about the quality not the quantity. Find creative ways to get more out of any exercise by demanding more from your own body. Do more with less. The power is within. #tempotraining #trainingvariables #isometricexercise #austinpersonaltrainer #austinpersonaltraining #blueskystrongbox
A post shared by Blue Sky Strongbox (@blue_sky_strongbox) on
Click HERE to Share or "Like" this:
Like this:
Like Loading...
Leave a Comment » |
Body Weight Exercises, Corrective Exercise, Corrective Exercise & Strategies, Exercise Clips, Exercise Variables, Frequently Asked Questions, Full-Body Exercises, Habits, Instagram Posts, Motivation, Multi-Exercise Routines, Opening Monologue, Plyometrics, Tellin' it Like it is, TESTIMONIALS, Things that make ya go Hmm..., Total Body Exercise, Training Philosophy |
Permalink
Posted by blueskystrongbox
November 11, 2019
Click HERE to Share or "Like" this:
Like this:
Like Loading...
Leave a Comment » |
Beautiful Thingz, CARLTON's Folder/Journal, CARLTON'x - PERSONAL WORKOUT LoG, Exercise Variables, Frequently Asked Questions, Goals, Habits, Health, LIFE, Lists, Opening Monologue, Overall Health, Randomness, Strength Training, TESTIMONIALS, Things that make ya go Hmm..., Total Body Exercise, Training Philosophy |
Permalink
Posted by blueskystrongbox
October 25, 2019
Click HERE to Share or "Like" this:
Like this:
Like Loading...
1 Comment |
Exercise Equipment, Exercise Variables, Exercising with Weird Stuff, Hands & Feet, Instagram Posts, Kettlebells, Opening Monologue, Strength Training, TESTIMONIALS, Things that make ya go Hmm..., Total Body Exercise, Training Philosophy |
Permalink
Posted by blueskystrongbox
October 18, 2019
Click HERE to Share or "Like" this:
Like this:
Like Loading...
Leave a Comment » |
Beautiful Thingz, Equipment - Fitness, Exercise Equipment, Exercise Variables, Exercising with Tubing Bands, Exercising with Weird Stuff, FOUNDATIONS SERIES, Frequently Asked Questions, Full-Body Exercises, Habits, Health, Inspiration, Instagram Posts, Intro to Exercise, Kettlebells, LIFE, Motivation, Myths, Opening Monologue, Overall Health, Randomness, Strength Training, Tellin' it Like it is, Things that make ya go Hmm..., Total Body Exercise, Training Philosophy |
Permalink
Posted by blueskystrongbox
October 15, 2019
View this post on Instagram
EVERY ADULT NEEDS TO DO STRENGTH TRAINING AT LEAST 1 DAY A WEEK. It doesn’t need to be complicated. Workouts don’t need to be longer than 30-45minutes max. 5-10minutes of a really good exercise done really well could do the trick (think Deadlift, Heavy carries, Kettlebell Swings, Heavy Squats, Turkish Getup, Squat to Row). For health, 1 workout a week can work. For health and to look better, 2-3 days a week is better. Oh yeah, don’t forget Diet, which is THE most important factor in approving appearance. You can never out-exercise a bad diet and too many liquid calories. How many exercises, and which ones? Regardless of how often you Strength Train, each workout must include a Lower Body Leg/Hip Exercise, an Upper Body Push and an Upper Body Pull. There are a ton of choices. Keep it simple. You can do more but I would limit it to a total of 6 exercises. Try to find exercises that involve the entire body while targeting the specific areas I just mentioned. How many sets and reps? I personally like 2-3 sets per exercise. For reps, l like 15 reps some days, 10 reps on other days and a heavy 5 reps on days I feel rested. Any rep range will work so long as you challenge yourself without beating yourself up or allowing form to degrade. Variety is nice. The secret to getting results is NOT missing workouts, walking a lot each day, proper rest and above average diet/nutrition. Never forget that. Get to it! #blueskystrongbox #strengthtrainingathome #strengthtraining #resistancetraining #austinpersonaltrainer #austinpersonaltraining #blueskystrongbox #johntylerhighschool #cujonation
A post shared by Blue Sky Strongbox (@blue_sky_strongbox) on
Click HERE to Share or "Like" this:
Like this:
Like Loading...
Leave a Comment » |
Exercise Variables, Fat Loss, Fitness, Form, FOUNDATIONS SERIES, Health, Instagram Posts, Intro to Exercise, Lists, Multi-Exercise Routines, Opening Monologue, Overall Health, Strength Training, Tellin' it Like it is, TESTIMONIALS, Things that make ya go Hmm..., Total Body Exercise, Training Philosophy |
Permalink
Posted by blueskystrongbox
September 11, 2019
Click HERE to Share or "Like" this:
Like this:
Like Loading...
Leave a Comment » |
Books, Books - Essential Reading for the New Fitness Professional, Charts/Graphs, Connective Tissue/Soft Tissue, Corrective Exercise, Corrective Exercise & Strategies, Exercise Variables, Exercising with Tubing Bands, Exercising with Weird Stuff, Flexibility & Mobility Training, Flexibility Training, Foam Rolling/Soft Tissue Work, Form, Habits, Inspiration, Instagram Posts, Medical Concerns, Medical Disclaimers, Mobility/Activation Work, Opening Monologue, Rest & Recovery, Spine Health/Chiropractic, Tellin' it Like it is, TESTIMONIALS, Things that make ya go Hmm..., Training Philosophy |
Permalink
Posted by blueskystrongbox
September 11, 2019
View this post on Instagram
PART 2 : INJURIES-PAIN-SORENESS. Just because a medical professional “cleared” you does not mean all problems are over. At some point, all medical/therapy roads come to an end. When they do, then what? Ask a lot of questions. Anything you can think of. Most importantly, find out what things you should probably limit, avoid or NOT DO in the future. But after that, most likely, you’ll be on your own. Discomfort, pain and things-in-general “not feeling the same” might be a reality. Do everything you can not to take pain killers unless you really need them or your doctor has had a long conversation with you about the option. The most important thing now is to get back to as normal of a life as possible. With regards to movement and exercise, you will need to start VERY slow and experiment with everything. You may be surprised at what you CAN do but also what you CAN’T do, at least not yet. Remember, first make sure there aren’t things you shouldn’t be doing. Besides that, always listen to your body. Start LIGHT, SIMPLE AND SLOW. Learn to move well using only your bodyweight. If using some form of external/manual resistance, start with very light weights, simple movements (that you understand), and can perform near-perfect form. Lastly, make sure to start by moving SLOW. If something hurts, see if you can safely modify or maybe try doing something different. There might very well be some things that you won’t be able to do. It’s ok. Learn to work around them. There are many options. Research. Explore. Don’t be too cautious but also don’t be reckless. Use that beautiful brain! #blueskystrongbox #austinpersonaltrainer #austinpersonaltraining
A post shared by Blue Sky Strongbox (@blue_sky_strongbox) on
Click HERE to Share or "Like" this:
Like this:
Like Loading...
Leave a Comment » |
Connective Tissue/Soft Tissue, Corrective Exercise & Strategies, Exercise Variables, Flexibility & Mobility Training, Foam Rolling/Soft Tissue Work, Form, FOUNDATIONS SERIES, Frequently Asked Questions, Habits, Health, Injuries, Instagram Posts, Intro to Exercise, LIFE, Medical Concerns, Medical Disclaimers, Myths, Opening Monologue, Overall Health, Rest & Recovery, Screening, Spine Health/Chiropractic, STRESS, Tellin' it Like it is, TESTIMONIALS, Things that make ya go Hmm..., Training Philosophy |
Permalink
Posted by blueskystrongbox
September 7, 2019
View this post on Instagram
You don’t need to own a heart rate monitor to exercise effectively. That is a myth. With that said, I do think monitoring heart rate has value. Just know that you can absolutely gauge most any exercise of any type by the way you feel while doing it. This is often referred as the Talk Test. If you can easily talk, the exercise is considered lower-intensity. If you can’t, it’s more intense. Obviously, there is plenty of room in between. Don’t make the mistake of thinking all exercise need be intense to be effective. It’s not just about burning as many calories in one session as possible, it’s also about sustainability. In other words, can you repeat this for a long time to come without quitting? The average person quits exercise within the first six months. I would argue that the average American needs more lower-intensity exercise… done more often. I’m talking about something like dedicated Walking most days of the week. It’s great if someone does some form of really intense exercise once or twice a week (if they are healthy enough to to so) but not if the other 5 days are all rest days. Move more often, even if it’s low-intensity. Adequate DAILY movement is always the correct choice. Our bodies were made to move. Walking is the best choice, that is why we have legs. Aim for a goal of lowering your resting heart rate by the end of the year. (For healthy heart rate zones, Google: “karvonen formula calculator”). If you really want to do higher-intensity (HIIT) exercise, try getting your resting heart rate UNDER 60 before doing so if possible. Consult with a medical professional if you have any specific concerns or conditions. #bssbbooks #restingheartrate #walkingasexercise #austinpersonaltrainer #austinpersonaltraining #blueskystrongbox
A post shared by Blue Sky Strongbox (@blue_sky_strongbox) on
Click HERE to Share or "Like" this:
Like this:
Like Loading...
Leave a Comment » |
Corrective Exercise & Strategies, Exercise Variables, Exercising with Weird Stuff, Form, FOUNDATIONS SERIES, Frequently Asked Questions, Habits, Health, Instagram Posts, Interval Training, Intro to Exercise, Lists, Opening Monologue, Overall Health, Rest & Recovery, Things that make ya go Hmm... |
Permalink
Posted by blueskystrongbox
September 7, 2019
Click HERE to Share or "Like" this:
Like this:
Like Loading...
Leave a Comment » |
Exercise Variables, Fitness, FOUNDATIONS SERIES, Frequently Asked Questions, Habits, Health, Inspiration, Instagram Posts, Interval Training, Intro to Exercise, LIFE, Motivation, Myths, Opening Monologue, Overall Health, Randomness, Rest & Recovery, Screening, STRESS, Tellin' it Like it is, Things that make ya go Hmm..., Training Philosophy, Uncategorized |
Permalink
Posted by blueskystrongbox
September 3, 2019
View this post on Instagram
Oxygen is our best friend. Remember to breathe. It sounds silly but research clearly shows Americans as bad breathers, like clinically dysfunctional. In other words, we don’t do it well. Obviously, most of us get by. We survive. We just don’t thrive. Thriving happens when we optimize any given situation. Of all the things worthy of optimization, oxygen (breathing) is arguable the best choice. Proper breathing should involve inhaling in through the nose and exhaling out the mouth. It should also involve the diaphragm muscle, which sits just above the stomach and under the bottom of the lowest rib. It’s not too difficult to find it or understand how it works but I do recommend might reading more and maybe watching a few video examples. Once we learn to breathe better, then it must be practiced. Repetition reinforces this habit. I feel the absolute best time to do this is while being active or exercising. It could be walking, Yoga, weight-lifting, carrying your luggage at the airport, etc. The video tip above will also help my favorite suggestion. Lastly, know that active movement/exercise is not only the best way to teach the body to breathe better but also to better use oxygen once it is within the body. This, my friends, is key to surviving and thriving. Why would you not start practicing breathing today! #bssbbooks #breathingexercises #breathingladders #diaphragmbreathing #austinpersonaltrainer #austinpersonaltraining #blueskystrongbox
A post shared by Blue Sky Strongbox (@blue_sky_strongbox) on
Click HERE to Share or "Like" this:
Like this:
Like Loading...
Leave a Comment » |
Exercise Variables, Form, FOUNDATIONS SERIES, Health, Instagram Posts, Intro to Exercise, LIFE, Opening Monologue, Overall Health, Tellin' it Like it is, Things that make ya go Hmm..., Training Philosophy |
Permalink
Posted by blueskystrongbox