Eat Food. Not too Much. Mostly Plants.

December 20, 2019

View this post on Instagram

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

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


My Attempts to Make Nutrition Simpler

November 15, 2019

 

View this post on Instagram

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

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


Whataburger and My Personal Weekly Movement Quota

November 11, 2019

View this post on Instagram

I love lists. Short or small. Big or tall. It’s a huge part of my strategy to maximize precious Time & Energy. Obviously, I highly recommend them. They need not be fancy or complicated. I often use my phone for list making but I also prefer the old fashioned way of writing things down. This is/was a quick list of movement (exercises) that I like to practice at least 1 time each week. It looks like a lot but spread out over seven days it’s not. Things become more clear when written down. I find things get done when I write them down. The one danger is developing an unhealthy addiction to “getting things done”, which is fine for those things that are truly necessary but maybe not for the rest. The trick is to be deliberate and efficient. Do only what needs to be done. Prioritize action. Save “the wants” for later. Enjoy them. The wants are sometimes more fun when left to spontaneity and improvisation. Anyway, I’ve already said too much. #bssbbooks #carltonlists #austinpersonaltrainer #austinpersonaltraining #listofexercises #carltonsmixtapegumbo #blueskystrongbox

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


Fitness Equipment Minimalism

October 18, 2019

 

View this post on Instagram

STRENGTH TRAINING WORKOUTS NEED NOT BE LONG OR REQUIRE MUCH EQUIPMENT. Whether you exercise at home, at work or on-the-go, short workouts with minimal equipment are your best friend. No more excuses. In the next few weeks i plan to demonstrate a few simple routines. It’s important to note that equipment is not actually necessary for resistance training. It is 💯 % possible to work the entire body using only your body weight, for FREE. With that said, equipment can be very useful and help make things more interesting. My top 3 equipment recommendations are: 1) Resistance Bands 2) a single Kettlebell 3) a single Dumbbell. Resistance Bands are typically inexpensive and kettlebells or dumbbells can often be found used (and you really only need ONE of either). Last week I talked about the essential exercises for a short total body workout. Next week I will demonstrate an example. #austinpersonaltrainer #austinpersonaltraining #resistancetraining #strengthtrainingathome #dumbbellworkout #kettlebellworkout #blueskystrongbox

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


Strength Training requires at least 3 Exercises

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


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

View this post on Instagram

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

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


%d bloggers like this: