Priorities during Disruptions: Travel, Vacation, Holidays, Company in town…

December 5, 2018

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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

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Push-up Ideas…

November 9, 2018

You don’t have to be Perfect. Just don’t be crap.

November 1, 2018

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We are about 8 weeks out from the new year. We are now officially in the Holiday Season. Don’t stress out about trying to be perfect with everything. Enjoy yourself. After all, this is why we do the many things we don’t want to do, so we can earn the right to have some fun. Play. Get out there. Life is short. Time goes quickly. Just don’t let discipline and responsibilities go to crap completely. Push them along. Use that wonderful brain. Use that beautiful heart. Navigate around obstacles more effectively so you can live your best life. I want to motivate you. I believe motivation is important for us all. But motivation does run out. Then what? Always remember this, self-discipline is your best friend. Treat it as so. Practice those habits that you want to keep. Enjoy the process! #bssbbooks #blueskystrongbox

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Total-Body Exercises are typically​ better than Isolation Exercises…

October 3, 2018

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The most popular excuse for not exercising is lack of time. With that said, when the majority of people do actually exercise, they often waste time doing things that aren’t necessary. Ask me how i know. I do understand that it’s all a bit confusing at times thus very difficult to know the difference between what’s gold and what might be a turd. My #1 recommendation for making the best use of your time while exercising is to always use FULL-BODY EXERCISES (aka TOTAL-BODY EXERCISES. Google them. There are many. (P.S. find the Instagram video I posted to my Blue Sky Strongbox page on March 20, 2018. There you will find a few of my favorite total-body exercises). Write me anytime with questions or if you need recommendations. #bssbbooks #blueskystrongbox

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Strength Training should NEVER be complicated…

September 12, 2018

 

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The thought of trying to summarize a few Strength Training concepts in less than 1 minute seems impossible. It did prove impossible. However, today’s video was an attempt to get the wheels of your mind moving in a direction that allows you to digest the idea that it need NOT be complicated. Adults need to Strength Train a minimum of 1-2 times a week to maintain a healthy body for life. It doesn’t need to be crazy hard or difficult to benefit from it. Each workout can be as short as 5-10 minutes but it must include exercises that work the entire body. Instead of body parts think of big “movements of the body” such as Squatting, Pushing and Pulling. The generation of Californian bodybuilders that produced Arnold Schwarzenegger also had a bit of a lasting negative effect on the way normal people exercise that still exists to this day. People think workouts must include a dozen exercises that primarily work a bunch of little muscles groups like calves and biceps and that progress is not made without soreness and all sets done to failure. None of that is required or recommended for most people, especially beginners and novices. Most adults would be better served keeping workouts shorter with fewer exercises and a focus on moving well instead of sloppy. Of course, the choices are endless. Today, I wanted to demonstrate a simple short routine that most anyone could do at home with either 1 dumbbell or 1 kettlebell. The point is to do something. Anything is better than nothing as long as it is safe and can be repeated over time. No excuses. You can always do more. Just make sure that you are consistently doing something first. I’m always here if you have questions… #bssbbooks #blueskystrongbox

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Fast & Furious Fat-loss Fundamentals…

August 28, 2018

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TURN UP THE VOLUME. Fat Loss Fundamentals… forget tricks and secrets. Why? Because they don’t exist. Master the basics of the “boring stuff”. Keep in mind, this is the stuff that matters most because these are the things we repeat most often every day. We are either repeating habits that help us or ones that don’t. 1)Strive to get 7+ hours of quality sleep each day 2) Do whatever you need to manage stress levels 3) Drink mostly water and less of everything else, until your urine is clear 4) Walk as much as you can each day-a minimum of 30minutes if you have a sedentary job 5) Strength train 2 x a week-Google: Squat/Push/Pull/Core exercises 6) Each meal should include a lean source of Protein, a healthy Fat, a colorful Vegetable. Fruit & nuts as a snack-meal is acceptable. #bssbbooks #blueskystrongbox

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“Your Whole Life has the same Shape as a Single Day” – Michael Crichton, Jurassic Park

August 22, 2018

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Time Management is a high-art form. No one wants to be rushed or always in a hurry but refusing to plan anything is often a symptom of failure. That’s fine for someone ok with that. So far, I have met few. Most of us DO want various things to happen during our lifetime, during each day, etc. With regards to any said wants-needs-goals, until a general commitment of time has been set aside in the pre-planning stage of our minds, any details are basically irrelevant. We can’t just leave everything up to chance and expect things to go our way consistently. Waking up each day like it’s an accident removes the hidden power found in planning. Life is a blessing. Of course, not everything can be planned for but most of us know this. Regardless, being purposeful and deliberate has incredible value. Not everyone needs to be unforgivingly relentless. Intensity should be individualized and balance is always desirable. Personally, I value greatly both my Type A and my Type B personality traits. Without a personalized balance, things might all fall apart. Without proper planning, many things, also, might fall apart, if they ever begin at all. Embrace your “everything” and re-invest that magical power into each and every day by establishing and implementing some resemblance of a working system or plan. Writing things down can help a ton too. Happiness and healthiness are born from these fruitful actions. #jurassicpark #bssbbooks #blueskystrongbox

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