5 minute Daily Maintenance Routines are a GREAT idea!

February 15, 2019
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Strength Training in Space

February 6, 2019

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The negative effects on the body while in space can be dramatic. The lack of gravity can leave muscles & bones under-stimulated, resulting in a serious decrease in strength and bone density (think… NOT being able to walk.) Nowadays, everyone spending time at the Space Station is required to do exercise, especially Strength Training and Aerobic Training. While they have the option to do a variety of different exercises using a custom resistance setup, the DEADLIFT is an important exercise because it strengthens many of the body’s muscles involved with maintaining upright Posture. Even with the aid of gravity here on Earth, many humans do not get enough weight-bearing activity to maintain optimal levels of Muscular Strength and Bone Density. These are just a few reasons why Resistance Training is so important. In the late 18oo’s/early 19oo’s, the Deadlift exercise was actually called the HEALTH-LIFT because of it’s many known health benefits. Everyone needs to Strength Train. The Deadlift can be a great choice for many. There are many different ways to do a Deadlift that can be safe and effective for most any human, regardless of age, gender, health status, fitness level or experience. #bssbbooks #blueskystrongbox

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Plan your exercise each week using a Schedule!

January 27, 2019

 


Try Hanging to get the body stretched out…

December 13, 2018

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Today, try hanging (safely) from something sturdy and stable. Count how long you can hold. It’s absolutely ok if you can’t manage this just yet. Be patient. In time, you may find it possible. See if you can find and practice an easier version till you get stronger. Also, keep in mind that any extra weight will make this more difficult. For those that can already do a pull-up, great, you might try adding in “breathing” pauses at the top (or bottom) to change things up. The point of all this is to get some regular hang-time in each week, if not daily. The body needs to expand. This is an easy way to accomplish this. Hanging lengthens the spine and gets our arms overhead, something most of us don’t do often enough. It may sound crazy but most folks find this strangely addictive once the habit is formed. My body has actually learned to crave stretching in this manner. It’s also worth noting that the “big fitness 3” (Flexibility, Strength & Stamina) can all be improved if appropriate variations are applied. Practice. Enjoy. #bssbbooks #blueskystrongbox

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Food for thought…

November 15, 2018

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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

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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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Life will always be Busy…and Health will always​ be important.

August 3, 2018

 

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#bssbbooks #blueskystrongbox

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