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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Near Year Goals? It’s all about improving one habit at a time. But which one first?

January 8, 2019

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Welcome to the start of a brand new year. If there are ANY areas in your life that you would like to improve, anything, start by clearly defining what it is you want. Then figure out ONE area to begin improving first. This should be the one area that clearly needs the most attention and requires the most work. Improve that before moving on to other things. If this ONE thing seems too much, break it down into smaller more manageable pieces. Whatever it is, make each ONE thing something that you feel with 💯 % confidence that you will be successful. Brick by brick, stone by stone. The power is within. Besides, no one else can do this for you. Ask for help if needed. The BIG 3 (tips about each below) SLEEP – Aim to get a minimum of 7 hours of quality rest each day. Avoid caffeine if it disrupts sleep. Keep room completely dark and ideally, aim to get to sleep and wake up within the same hour each day. Research also says that we literally do best to awake with the rising of the sun. DAILY MOVEMENT. We don’t necessarily need to “exercise” each day but we do need to move every day. Walking more (and as much as possible) is always the best choice. It’s not about a certain number of steps but more about avoiding sitting still, standing still and not moving for long periods of time. Stretch. Move about. This should not require a change of clothes or sweating. HEALTHY DIET. We all know what is sh🌽and what is not. Eat less sh🌽t. Still not sure? Here’s a hint: consume more vegetsbles & fruits. Drink more water. Google it. #bssbbooks #blueskystrongbox

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How to Make a Simple-Inexpensive-Healthy Smoothie

October 17, 2018


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How to Make a Simple-Healthy-Inexpensive Smoothie at home using 4 Ingredients. Here is an example: 1) Choose a frozen berry or a fruit. I recommend either a handful of frozen Blueberries or cutting up a Whole Apple. 2) Choose a Dark Leafy Green. I recommend either a handful of frozen pre-washed Kale or Spinach. 3) Choose a spoonful of your favorite natural nut butter. My choice is Natural Peanut Butter. 4) Choose 1-2 scoops of a tasty Protein Powder. Taste is VERY important here. There are many choices, both animal and non-animal proteins. I personally prefer a chocolate Whey Protein Powder or a Vanilla Pea Protein Powder. Lastly, add some cold water to your blender full of ingredients. I usually fill it up to the half-way mark of whatever I put in my blender that day. Experiment with everything to get things how you like. Smoothies are a great way to add fruits and vegetables to your diet. Smoothies are best after exercise or when you’re in a hurry. I highly recommend them. You can add other ingredients. I put about a dozen different goodies in mine. To me, my smoothies are like daily medicine. Keep it simple. Enjoy. #bssbbooks #blueskystrongbox

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Eliminate time-wasting & negativity!

October 10, 2018

Fast & Furious Fat-loss Fundamentals…

August 28, 2018

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TURN UP THE VOLUME. Fat Loss Fundamentals… forget tricks and secrets. Why? Because they don’t exist. Master the basics of the “boring stuff”. Keep in mind, this is the stuff that matters most because these are the things we repeat most often every day. We are either repeating habits that help us or ones that don’t. 1)Strive to get 7+ hours of quality sleep each day 2) Do whatever you need to manage stress levels 3) Drink mostly water and less of everything else, until your urine is clear 4) Walk as much as you can each day-a minimum of 30minutes if you have a sedentary job 5) Strength train 2 x a week-Google: Squat/Push/Pull/Core exercises 6) Each meal should include a lean source of Protein, a healthy Fat, a colorful Vegetable. Fruit & nuts as a snack-meal is acceptable. #bssbbooks #blueskystrongbox

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“What exercise would you recommend if I only have time to do ONE exercise?” (Video below from my Instagram page)

March 22, 2018

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TURN UP THE VOLUME. Today is an important (free) video I did for everyone that asks, “What’s one good exercise you recommend for busy people?” It’s a great question and one that I do get often. So if you were to just do one (strength) exercise, I would recommend choosing one from this list. I tried to choose exercises that I do myself. I also tried to choose exercises that had variety and could be done in almost any situation with a variety of equipment or no equipment. One single exercise practiced correctly, intensely enough & often enough can give a tremendous bang for the buck. If your main goal is to lose body fat, focus 99% of your effort on nutrition and 7-9 hours of sleep every single night. For health, most folks don’t need to do a bunch of exercises to strengthen the body. But we all do NEED to do something. Strength is super important for everything that relates to health, fitness and enjoying a long higher quality of life. Strength doesn’t have to mean working out all the time or building big muscles, if that’s not your cup of tea. Strength exercises come in many varieties. Most people just do nothing their entire adult lives which catches up to most people later when they are too weak to do basic everyday tasks. Do know that a “strength” exercise is the same thing as a “resistance” exercise or even a “weight-bearing” exercise. Don’t ever be confused. Keep things simple. Remember, your form (how you do the exercise) is very important. Doing it regularly is also very important. Write me with ANY questions you may have… so here’s the list: 1) The Swing 2) Deadlift+Carry 3) Squat to Row 4) Goblet Squat 5) Turkish Getup 6) Crawling 7) L-sit. With all that said, the single best “general” exercise in the world is WALKING. Seriously. People often think I’m joking but I’m not. Personally, I prefer and highly recommend walking uphill whenever possible. Walking daily is essential. #blueskystrongbox

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When it comes to Health and/or Fitness, many of us seek the quick fix. These are called short-term solutions. Typically, these are best reserved for emergencies. These days, this is now the norm. Some call it “hacking”. I’m all for shortcuts but only when appropriate. If there’s one thing i know, you CANNOT shortcut health. If you really want to see for yourself, knock yourself out. I’m just trying to save you the trouble. Also know, i can’t recommend it. Besides it being unhealthy, it can also waste valuable time, time that we will never get back. Why spend a lifetime continually chasing the same things? Instead, i recommend finding focus, balance, and simplicity. Below is a video i did yesterday. I did it in one take. I talk about 10 principles that i think are very important, essential and the fundamentals of most everything. Wanna lose some body fat? Gain some muscle? Be healthier? Live longer? Increase your athletic or job performance? Most everyone wants these things. I recommend taking the high road. Life is short but it’s just long enough to benefit from doing a few things well and with consistency.

February 5, 2018

This video is the second phase of my Foundations series. The first phase consisted of 3 videos. They can be found on this YouTube page and my official personal training website, http://www.BLUESKYSTRONGBOX.COM.

In this video, i talk about 10 principles that i feel are essential to health as well as fitness. So, regardless of what your goal(s) are, be that Fat Loss, improving General Health, increasing Lean Muscle or a performance goal for a job or sport, these 10 principles are important.

Look, i know this video is a bit long. It’s longer than i wish but sometimes it is simply just not possible to do a short video. Sorry!

Here is my list:

1. Get enough Rest/Sleep
2. Create a 5-minute Morning Ritual. Do it every day.
3. Walk and move your body as much as you can each day.
4. Exercise regularly. Focus on a balance of the big 3: flexibility, strength, and stamina.
5. Find balance and harmony with everything in your life.
6. Drink enough water each day so that your urine is clear or close.
7. Eat more plants and less of everything else.
8. Eat more variety and balance of all other food.
9. Eat less overall. Try going longer between meals.
10. Keep it simple.

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