Enough with Excuses!

February 6, 2019
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Seek Balance with Nutrition

February 6, 2019

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We are what we eat. We are also what we think and do. When it comes to nutrition, very few subjects arouse more confusion, conflict and controversy. It would seem that none of us can eat anything anymore because everything is “bad” for us. Many of us already have terrible relationships with food. Many of us don’t cook either and if so, very seldom. Of course, the reasons are complex. All I know is that the last thing we need is more negative talk about food. I look around some days and all I see is a new era of EXTREMELY picky eating. It’s a privilege to have any food to eat and being too picky about it all the time is not good for survival. Food is not to be feared. Food is not the enemy. It’s ok to make healthier choices but it’s important that it always be accompanied by a healthy relationship with food. Most us already know that we should limit fast food, fried food, overly-processed food, sugary and salty snacks but we ignore it anyway. We are also well aware that we should be eating more vegetables and fruits but we ignore all that too. So no, I’m not a fan of DIETS. I’m a fan of nutrition education. I’m a fan of trying something out for a while to see how it works. My recommendation is for you to do the same. My preferred nutrition source is PRECISION NUTRITION (website). I’ve also grown to respect the work of Dr. Michael Gregor, who has a great book called HOW NOT TO DIE and a great website, NUTRITION FACTS (website). Yes, I still eat meat, pizza, chips, cookies, and fried food. But i also eat a ton of plants most of the time and you should too. This makes everything SO much easier right from the start. Improving nutrition habits is a process and takes time. Start slow, build strong! Seek balance! #bssbbooks #blueskystrongbox #nutrition #diet #healthylifestyle #healthyfood #balancednutrition #healthandfitness #healthandwellness #healthandfitnessjourney #ihatediets #walking #strengthandconditioning #obesity

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Plan your exercise each week using a Schedule!

January 27, 2019

 


Book/Author recommendation: Katy Bowman. Plus Pee & Poop info-graphic reference charts.

January 27, 2019

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Today’s post is a mixed bag. The top two photos are of this week’s pick for my favorite Health & Fitness Author/Book recommendations: KATY BOWMAN. A career as Biomechanicist but now an author, blogger and podcaster. These last few years have seen Katy publish a slew of great books. My personal favorites are…all of them. ALIGNMENT MATTERS might be a great place to start. She has a great understanding of the body and many useful strategies to get rid of various pains while improving health with a careful eye on longevity. The health & fitness industry desperately needs more people like Katy. Her work is incredible. FAVORITE QUOTES/IDEAS: “Consider HOW you are moving and not just HOW MUCH.” The bottom two photos are from Precision Nutrition, my favorite and recommended Nutrition resource. Poop & Urine. Yep, they both have a lot to say about our health. Zoom in to better read any of the four photo squares above. #bssbbooks #blueskystrongbox #health #fitness #healthylifestyle #longevity

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Walking is the BEST exercise.

January 18, 2019

 

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I love the idea of counting steps. I love the idea that people are paying more attention to daily activity and movement again. What I really love is… people actually walking. You know, gettin’ at it, doin’ it…moving. Besides, it’s easy, it’s free and you can do it almost anywhere. I walk a lot. I always feel better, healthier, stronger when i’m walking regularly. Personally, I think it’s the best exercise the human body can do (Strength Training would be a close 2nd). I also think it’s what our bodies were best built to do. So we should probably do plenty of it (like every day). The average person does not walk nearly enough. We all know this. It might even be you. You can change that today. In these modern times, we have more technology, more knowledge, more resources, more of EVERYTHING…much more than we’ve ever had before. However, we are quite possibly the most unhealthy and unhappy we’ve ever been. A simple solution could be to walk more. Walking improves the health of the mind and the body and can be done every day. It can help with fat-loss but only when combined with appropriate nutrition habits and other lifestyle choices. How many steps each day? There really is no magic number. However, I would recommend aiming for around 5,ooo-10,ooo each day if you’re counting. More is great. Less is ok too. Anything is better than nothing. There’s no need to overdo it. How do you count steps? Use a Pedometer. Some smart phones have them already built in. Most FitBit-type watches have this function. For a more affordable option, look on Amazon/Walmart for the $10-20 Pedometers that just hook onto your waistband. All Pedometers will vary in accuracy, even the expensive ones. That’s ok. All you need is to get a rough estimate to the nearest 1000 steps. Remember, it’s just a number, don’t obsess over it. You don’t even have to get sweaty or change clothes. The steps you take during a normal day will all count. Use those legs for what they were designed for. Move your body before you can’t. #bssbbooks #blueskystrongbox

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How Many Days a Week Should Someone Exercise or Workout?

January 18, 2019

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HOW MANY DAYS A WEEK SHOULD SOMEONE EXERCISE OR WORKOUT? Well, understandably, it depends. More information is needed. For starters, what is the goal…what is it that we are hoping to accomplish by doing exercise? Secondly, how do we define exercise? There are many different forms of exercise, many of which are not created equal. It should go without saying that we need to move our bodies every single day but that is not the same thing as exercising every day. Moving each day refers more to walking around and performing normal tasks that require moving the body about. Exercise is something more strenuous and typically defaults a need for recovery before doing it again. Besides walking 30minutes each day, the most important (and potent) version of exercise has been proven to be (total-body) Strength Training. When it comes to exercising to improve health, Strength Training (via a total-body workout) is the best use of our time. 1 time a week would be the minimum recommendation, reserved only for those that are extremely limited on time. 2 times a week is what I recommend for most, especially if you dislike exercise. 3 times a week is the golden standard and best reserved for those that also enjoy exercise. 4 or more times a week typically means you already love exercise and/or you have a very specific goal in mind that requires more effort. Personally, I do strength training 3 days a week. On the other days, I do other things. Mostly, I just walk. (You should too.) But if I only had time to one thing, Strength Training would be the best choice and the one I recommend for everyone. Lastly, it has been said that no one improves with exercise alone. We only improve when we recover from the exercise. More on that later… #bssbbooks #blueskystrongbox #strengthtraining #totalbodyworkout #healthandfitness #healthandwellness #longevity #healthylifestyle #austintexas

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Near Year Goals? It’s all about improving one habit at a time. But which one first?

January 8, 2019

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Welcome to the start of a brand new year. If there are ANY areas in your life that you would like to improve, anything, start by clearly defining what it is you want. Then figure out ONE area to begin improving first. This should be the one area that clearly needs the most attention and requires the most work. Improve that before moving on to other things. If this ONE thing seems too much, break it down into smaller more manageable pieces. Whatever it is, make each ONE thing something that you feel with 💯 % confidence that you will be successful. Brick by brick, stone by stone. The power is within. Besides, no one else can do this for you. Ask for help if needed. The BIG 3 (tips about each below) SLEEP – Aim to get a minimum of 7 hours of quality rest each day. Avoid caffeine if it disrupts sleep. Keep room completely dark and ideally, aim to get to sleep and wake up within the same hour each day. Research also says that we literally do best to awake with the rising of the sun. DAILY MOVEMENT. We don’t necessarily need to “exercise” each day but we do need to move every day. Walking more (and as much as possible) is always the best choice. It’s not about a certain number of steps but more about avoiding sitting still, standing still and not moving for long periods of time. Stretch. Move about. This should not require a change of clothes or sweating. HEALTHY DIET. We all know what is sh🌽and what is not. Eat less sh🌽t. Still not sure? Here’s a hint: consume more vegetsbles & fruits. Drink more water. Google it. #bssbbooks #blueskystrongbox

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