Eat Food. Not too Much. Mostly Plants.

December 20, 2019

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EAT FOOD. NOT TOO MUCH. MOSTLY PLANTS. Don’t let nutrition be confusing. It really made simpl(er). EAT FOOD refers to eating more whole foods and limiting/avoiding the many highly processed foods that make up the majority of a typical Western Diet. So much of our modern food is made using questionable ingredients to extend shelf-life and increase profits. Other foods are made in a variety of unhealthy ways using ingredients that were never meant to be consumed on a regular basis. No one is ever gonna be perfect 100% of the time. The point is not perfection here. The point is for us to evolve our habits and expand our knowledge so that we are more informed about where our food comes from, how it is made and manipulated, what ingredients are used, what impacts all this might have beyond the intended purpose and why/how various food are marketed. This does not happen overnight. This happens over time. Start slowly, build stronger. NOT TOO MUCH is exactly what it sounds like. Most of us consume far more calories than we actually need. The better the quality the food we eat and drink is, the better everything will be. Starvation is not the goal here. The goal is controlled moderation. Another key concept is balancing calories with varying activity levels. MOSTLY PLANTS refers to all things that aren’t animals or animal by-products, which is the majority of what food actually is. I’m not against eating animals. I’m also not completely against eating known unhealthy food on occasion. I myself eat pretty much everything. That choice is mine. That choice is your own as well. Guilt, shame, hate, fear, etc is NOT my message. The message is this: regardless of what foods you do or do not choose to include in your regular diet, consuming more Vegetables, Fruits (and all the many other plant foods that are available) will ALWAYS be a really good option, quite possible the best option. We actually know this already. Most 5 year olds already know this. We just forget sometimes? Well here’s a friendly reminder. #bssbbooks #michaelpollanfoodrules #austinpersonaltrainer #austinpersonaltraining #nutrition #healthyfood #drgregerhownottodie #blueskystrongbox

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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

Fitness Equipment Minimalism

October 18, 2019

 


Strength Training requires at least 3 Exercises

October 15, 2019

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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

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

October 4, 2019

Use the 4/7/8 to win the war against Stress.

October 4, 2019

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LEARN TO BALANCE OUT STRESS WITH THE 4/7/8 BREATHING METHOD. This is borrowed from Dr. Andrew Weil MD. He recommended this as a way to relax both the mind and the body. If practiced regularly it may do much more. Modern living can be very stressful and busy. Add to that something like regular intense exercise (also a form of stress even though it’s considered good), the body may need focused relaxation to balance out everything. This is where breathing/relaxation techniques can be helpful. The 4/7/8 method is easy. Get into a relaxed position. Place the tip of your tongue against the roof of your mouth, just behind the top front teeth. Keep it there the entire time. Next, inhale 4 seconds through the nose. It’s ok if this is challenged. Do what you can. After the inhale try to hold that breath for 7 seconds. Again, do what you can. Finally, exhale very slowly through pursed lips for 8 seconds. Repeat 4 times total. The main idea is exhale longer than you inhale and to relax while doing it. This is great to do upon waking or to help you relax before sleep. It could be done anytime. I prefer to do it after a workout or if I wake up restless during the night. For you science-minded individuals, this is said to help stimulate the parasympathetic nervous system and quiet down the sympathetic nervous system (fight or flight response). It takes less than 90 seconds. I I think it’s worth trying. I will also post a photo in my very next post from the book I first found this in. #bssbbooks #austinpersonaltrainer #austinpersonaltraining #stressmanagement #drandrewweil #478breathing #blueskystrongbox

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Fundamentals First!

September 28, 2019

A LEGIT CONCERN WITH AN “ALL or NOTHING” LIFESTYLE.

September 13, 2019

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A LEGIT CONCERN WITH AN “ALL or NOTHING” LIFESTYLE. This is especially true with regards to Fitness & Health. I also call this “Feast or Famine”. High Intensity exercise is very popular but not necessarily a great fit for the average American. The average fitness enthusiast in the USA exercises primarily to lose body fat. High Intensity would surely seem like the best choice since it burns the most calories right? Yes & No. A lesser talked about issue is this: The average American is EXTREMELY Sedentary. This may invite injury if not careful. Even if someone exercises 2 hours each day but sits most of the rest, they are still considered Sedentary. Contrast the all-day sitting with intense exercise and hopefully you’ll see where I’m going with all this. I love high intensity. I also love heavy weights. These things have their place when programmed appropriately. And Yes, some people do tolerate them well (however, I would argue that most do not). My key point is this: It is important to move and expand your body’s range of motion throughout the entire day, every day. Don’t just do nothing all day then go completely crazy if/when you exercise. Realize the body benefits from frequent movement and a wide variety of motion. Not all exercise needs to be High Intensity. Learn to move more OFTEN throughout each day and not just when or while exercising. Make sure to properly warm-up before exercise as well, especially High Intensity Exercise. Prevent injury by not inviting it. Injuries stall progress. So yes, we may burn a lot of calories with some intense exercise but it might all come to a screeching halt if we are forced to stop exercising altogether because of some avoidable injury. Use that beautiful brain! I highly recommend learning to create a personalized 5min daily “Yoga” Flow for yourself to help with body maintenance, overall health, flexibility and mental focus. More on that later… #blueskystrongbox #austinpersonaltrainer #austinpersonaltraining #highintensityworkout #injuryprevention

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Part 2: Injuries, Pain, Soreness

September 11, 2019

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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

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