How to Get more Veggies & Fruits in your daily life…

March 29, 2019

 

View this post on Instagram

Most of us are aware that we need more Vegetables & Fruit in our daily-diets. By the way, these are also called Plants. Don’t be scared or bothered by that. Embrace it if you can. You don’t have to like everything. Try stuff out. I feel confident that with enough effort anyone could find a few vegetables & fruits to suit their taste buds. Attitude has a lot to do with it. Also, understand that it might take some time for your taste buds to get used to new things, so remember to be patient. And yes, you can still eat meat if you want. You can still have some bread, some chips, sodas, cookies, etc. (maybe don’t go too crazy). Just know this, Plants = Healthy Nutrition. And yes, there are even a few great plant protein sources. Lentils are a great example. The problem is HOW to actually get more in each day?! For many of us, it’s difficult to navigate the real-world logistics of actually getting more veggies & fruits in DAILY for say…an entire year. And make no mistake, the goal is every single day, for a lifetime. Once a week is just not good enough. Obviously, this takes time. A lot of people think they eat “healthy” just because they cut a few unhealthy things from their diet. That’s great. I applaud your efforts but don’t stop there. What’s equally important are the things we DO intentionally choose to consume regularly. The ONLY solution i’ve found to help overcome this obstacle is to drink a SMOOTHIE each day. I make mine at home. Everything in it is healthy. No BS. Most of my stuff is frozen. For me, this is a simple, fast and affordable option. Otherwise, I can’t lie, there’s no way I’d get in both veggies & fruits every day. I’m too busy. Keep in mind, I enjoy non-healthy food as much as anybody. I also know the importance of proper nutrition. A smoothie is just a suggestion and something I think worth considering for anyone that cares about their health yet finds themselves forever busy. I know the struggle is real. I just wanted to share what’s worked well for me for years. #bssbbooks #blueskystrongbox #smoothies #healthandwellness #healthandfitness #nutrition #drgregersdailydozen

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


Temptation is everywhere. Fight the good fight!

March 1, 2019

Balance Tension & Relaxation!

March 1, 2019

 

View this post on Instagram

Our bodies need a healthy balance between Tension and Relaxation. Too often, many of us stay “tightly wound” from overworking our minds and bodies. I’m all for 100% effort (both physical & mental) but it needs to be balanced with some Calmness & Relaxation after. When it comes to exercise and being physical, there is nothing wrong with pushing hard if done safely but again this needs balancing. This balance I’m talking about can come from many different things (warm baths, adequate sleep/rest, taking a day off, massage, stretching, relaxing yoga flows, easy walks, etc) This same concept can also be applied WITHIN the actual workout between each set of any exercise. This works great when there is no time for stretching (or a warm shower). The great Russian fitness expert, Pavel coined these ideas as “fast & loose” exercises. Call them what you want. The idea is that in a very short amount of time we can greatly reduce tension inside our bodies by shaking certain areas of the body in a controlled yet relaxed manner. I believe by shaking the JAW, the SHOULDERS (via the arms) & the HIPS (via the legs & butt) we can achieve this “dumping of tension” in less than one minute. I typically shake each area 10-20 times between any exercise that feels intense or heavy. I normally first jump around to shake my arms & shoulders out, then shake both hips/legs while also moving my jawbones back and forth sideways. The more jiggle and floppiness the better. The idea is to “get loose” as fast as possible. It may look AND feel ridiculously silly but don’t knock it till you’ve tried it for a while. I’ve done this for years and can honestly say that it has helped me a lot. #bssbbooks #blueskystrongbox #healthandwellness #strengthtraining #strengthandconditioning #

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


A sample of my own Workouts…

February 15, 2019

 

View this post on Instagram

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

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


Be present. Enjoy each moment. Enjoy the Holidays but also…start preparing now for the future (2019).

December 19, 2018

View this post on Instagram

Simple thoughts for the end of the year. Enjoy this time. Start preparing for the future. Don’t worry about what/how you “used to be” or even what you “hope” to be in the future. Take a kind inventory of who you are and where you are today. If you’d like things to be different, start working on a realistic plan to put in motion in the weeks to come. Starting in the new year, I plan to shine some strong mojo outward to help. Till then, get your mind right. I will do the same. Let’s tell ourselves these words: “don’t be afraid to be strong”. This starts in the mind and in our hearts. It’s about so much more than health or fitness. #bssbbooks #blueskystrongbox

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


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


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


%d bloggers like this: