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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Inspiration from Centenarians

September 9, 2019

Nutrition, Start with these: A Dark Leafy Green, Blueberries & Flax Seed (ground up/milled)

September 8, 2019

 

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Fruits, vegetables and many other “plant” foods are important for overall health. They provide many nutrients not found in other foods. Think of them as earth’s natural medicine. It doesn’t mean that you can’t eat and enjoy other foods. Just remember that for optimal health, fat loss and longevity, plant-food is vital. The typical American diet is stocked full with sugar, salt, protein and fat, often entirely too much to be considered healthy. Too much regular exposure to salt and sugar in food tends to make many fruits and vegetables taste bitter and/or bland. Keep this in mind when trying to add more “plants” to the diet. It may take time for the taste buds to adjust. With that said, make no mistake, we were designed to eat plants. Lastly, this week’s recommendations were: 1)a dark-leafy green 2)blueberries, 3)ground-up flax seed (flax meal). Sure you could eat these on their own but it might be a bit awkward and harsh if they happen to be new to you. Google some different ways to incorporate each of them over time. Experiment. This may even require learning to make new meals that include them. Start with just one at a time. Don’t worry about being perfect. Just aim for consistency. Take care of your body, we only get one. Fruits and vegetables are essential for this. #bssbbooks #austinpersonaltrainer #austinpersonaltraining #fruitsandveggies #nutritionasmedicine #HowNotToDie #darkleafygreens #blueberries #flaxseed @nutrition_facts_org @precisionnutrition #blueskystrongbox

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3 Nutrition Tips

September 8, 2019

 

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3 NUTRITION TIPS | Regularly I get questions about what to eat and what not to eat. Naturally, I don’t have all the answers. Each of us is very different. With that said, before becoming discouraged or confused or worrying about some specific detail of some recent fad diet, remember this: VEGETABLES & FRUITS HAVE ALWAYS BEEN GOOD AND WILL ALWAYS BE GOOD. By the way, fruits & veggies are considered “whole plants” because they are plants. Much like us, not all plants are created equal but for the most part they will always be better that most of the other foods we as humans eat regularly. So if you have no idea where to start, try this: 1) Eat some Dark Leafy Greens every day. 2) After adding that, aim to get some Blueberries in each day as well. 3) Lastly, and possibly the easiest and least expensive, try adding 1-2 spoonfuls of Flax Meal (ground up flax seeds). I don’t care what else you may be eating at the moment, these have value and are a great place to start. If you don’t like those recommendations, explore other Dark Leafy Greens, or trade the berries for an Apple. The point is to go for the heavy HEALTHY hitters. #bssbbooks #austinpersonaltrainer #austinpersonaltraining #nutritiontips #darkleafygreens #blueberries #flaxseed #blueskystrongbox

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…more thoughts on Resting Heart Rate & Heart Rate Zone training

September 7, 2019

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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

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Resting Heart Rate is important…

September 7, 2019

 

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RESTING HEART RATE. This number can say quite a bit about health and fitness. Keep in mind, it doesn’t say everything. It is pretty easy to check. You can download a free app and check it using your phone. The best time to check it is obviously while RESTING. Lol. So first thing in the morning is best (before sitting up) or lie down for 2-5 minutes then check it. Check it for a few days, or even a week. Just get an average. Don’t overthink it. The goal is to get this number under 60. It’s ok if it’s not. The average person is in the 70’s. You could be higher. How do you get this number down? Get better rest. Exercise regularly but not too hard or too long. For most folks, I recommend daily walks for 30minutes. 1-2 weekly resistance training sessions (45min max). Get a minimum of 7 hours each night of quality rest. Avoid unnecessary stress whenever possible (this one may be the most challenging but worth the effort.) PS if you want to do intense HIIT exercise, i highly recommend getting that number down as quickly as possible by doing lower intensity work for a while. #bssbbooks #restingheartrate #austinpersonaltrainer #austinpersonaltraining #blueskystrongbox

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