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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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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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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Align Purpose with Passion

October 17, 2018

Eliminate time-wasting & negativity!

October 10, 2018

“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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When it comes to Health and/or Fitness, many of us seek the quick fix. These are called short-term solutions. Typically, these are best reserved for emergencies. These days, this is now the norm. Some call it “hacking”. I’m all for shortcuts but only when appropriate. If there’s one thing i know, you CANNOT shortcut health. If you really want to see for yourself, knock yourself out. I’m just trying to save you the trouble. Also know, i can’t recommend it. Besides it being unhealthy, it can also waste valuable time, time that we will never get back. Why spend a lifetime continually chasing the same things? Instead, i recommend finding focus, balance, and simplicity. Below is a video i did yesterday. I did it in one take. I talk about 10 principles that i think are very important, essential and the fundamentals of most everything. Wanna lose some body fat? Gain some muscle? Be healthier? Live longer? Increase your athletic or job performance? Most everyone wants these things. I recommend taking the high road. Life is short but it’s just long enough to benefit from doing a few things well and with consistency.

February 5, 2018

This video is the second phase of my Foundations series. The first phase consisted of 3 videos. They can be found on this YouTube page and my official personal training website, http://www.BLUESKYSTRONGBOX.COM.

In this video, i talk about 10 principles that i feel are essential to health as well as fitness. So, regardless of what your goal(s) are, be that Fat Loss, improving General Health, increasing Lean Muscle or a performance goal for a job or sport, these 10 principles are important.

Look, i know this video is a bit long. It’s longer than i wish but sometimes it is simply just not possible to do a short video. Sorry!

Here is my list:

1. Get enough Rest/Sleep
2. Create a 5-minute Morning Ritual. Do it every day.
3. Walk and move your body as much as you can each day.
4. Exercise regularly. Focus on a balance of the big 3: flexibility, strength, and stamina.
5. Find balance and harmony with everything in your life.
6. Drink enough water each day so that your urine is clear or close.
7. Eat more plants and less of everything else.
8. Eat more variety and balance of all other food.
9. Eat less overall. Try going longer between meals.
10. Keep it simple.


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