Eat Food. Not too Much. Mostly Plants.

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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 Dec 5, 2019 at 10:26am PST

Having a Plan is Essential

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HAVE A PLAN. To be successful with anything typically requires strategy. Don’t get me wrong, I love spontaneity as much as anyone but it’s not the recommended tool to use when we have serious goals in mind. We are 3 weeks away from Christmas and 4 weeks away from a brand new year. 2020. Now is a great time to figure out what you want from this new year. Try to examine the deeper WHY you want this. Devise a plan, a map. Write it down. Marinate on it. Summon your deeper self. Look forward to it. What are you waiting for?! There is no better time than now. #havingaplan #austinpersonaltrainer #austinpersonaltraining #blueskystrongbox

A post shared by Blue Sky Strongbox (@blue_sky_strongbox) on Dec 2, 2019 at 7:34am PST

WHY DIETS FAIL on Netflix

 

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WATCH THIS ON NETFLIX. There is a lot of confusion surrounding the facts of fat-loss, nutrition, calories, diets, exercise, etc. The photo above is of a 14-minute episode on Netflix. The show is called Explained and this particular episode is from the first season. I think it does a pretty good job of establishing some worthwhile facts. I recommend watching it twice. Here are some highlights. ~There is no perfect diet for everyone. ~Most diets are 1 of 2 categories, Low-fat or Low-Carb. ~All diets work when followed. ~All diets stop working once once not followed. ~The only way to see consistent results is to find a diet and lifestyle that can be maintained until you die. ~Failing to be successful on any diet causes unwanted guilt and shame which can lead to an unhealthy relationship with food. ~Guilt and shame are extremely profitable and will certainly be exploited by many powerful, manipulative industries. ~In 1863 a British author wrote the first ever low-carb Diet Book that became a best seller. ~Food changed drastically after WWII, which led to the Industrial Food Complex and a plethora of unhealthy processed food. ~By the 1980’s, obesity was on the rise, food was more unhealthy and cheaper than ever and we ate/drank more than ever, especially snacks, by about 500+ calories more a day, which has continued until till the present. ~1980-2000 saw a HUGE increase in obesity. It has continues to climb until the present. ~Exercise is great for health but not very good for burning enough calories to lose weight in a healthy way without improvements in the diet. ~Losing weight too fast, doing too much intense exercise and going too low on calories can cause a serious hormonal disruption that may make things much worse in the future. ~Genetics may make it more difficult for some to lose fat but it is by no means an absolute limitation. ~Achieving a consistent caloric deficit is still the most important factor for fat-loss. ~Eat more vegetables & fruits (plants) and less of everything else. ~ ~Consume less calories on days you move less. #whydietsfail #nutrition #austinpersonaltrainer #austinpersonaltraining #bssbbooks #blueskystrongbox

A post shared by Blue Sky Strongbox (@blue_sky_strongbox) on Nov 21, 2019 at 10:33am PST

EAT & DRINK FEWER CALORIES EVERY DAY FOR FAT LOSS

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EAT & DRINK FEWER CALORIES EVERY DAY FOR FAT LOSS. (This is a repost from last year). The message is still important. Don’t overthink fat-loss. Do realize it’s mostly about consuming too many calories. There are other factors but this point is critical. The majority of Americans are overweight or obese. This now includes children. Most adults admit they want to lose body fat. If this is you, listen carefully. The simplest way to lose body fat is to consume FEWER calories each day than you do now. Don’t go too low. DO NOT STARVE YOURSELF. Too few calories may be as bad as too many. Be reasonable. How much less? I’d say between 250-500 calories less each day. If you don’t want to count calories, then don’t. Just eat less at each meal by around a 1/4 (or half). If you drink calories, that would be the easiest place to trim back. Of course, the long term goal is to eat and drink BETTER food (less processed, more plants) but for now just try eating (AND DRINKING) less calories each day. You should probably consult with a medical professional if you have any serious issues or concerns. Yes, exercise matters… but much less than you might think. Eventually, a great goal is 1-3 weekly Strength Training sessions and ample Daily Walking. Both are important but will never be more important than NOT OVER-CONSUMING calories on a regular basis. It makes very little sense to over-consume calories then try to burn it off with exercise. The smart thing to do is not consume the excess calories in the first place. Most Americans are considered “sedentary”, even if they exercise an hour each day. Sedentary people do lot need a lot calories. End of story. #healthyfatloss #austinpersonaltrainer #austinpersonaltraining #blueskystrongbox

A post shared by Blue Sky Strongbox (@blue_sky_strongbox) on Nov 18, 2019 at 8:36am PST

My Attempts to Make Nutrition Simpler

 

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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 Nov 14, 2019 at 10:15am PST

How to Make ANy Exercise More Difficult

 

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HOW TO MAKE ANY EXERCISE MORE DIFFICULT. There are many ways to make any exercise more challenging without adding more weight or doing more reps. Today I offer one such technique. It involves manipulating the tempo (speed). In other words, purposely moving faster and/or slower. It could also involve some deliberate pauses, often called isometrics. This can be a very useful tool. There may come a time when you want more from an exercise or a piece of equipment. If so, try some new options before adding weight or reps. With that said, it’s important to note that there is no magical rep range for the average person. That means that there might not be a huge difference if do 5 reps, 8 reps, 12reps, 15reps, 50reps, 100reps, etc of certain exercises. The magic is found in the effort. 100 reps done sh*tty is of little value. 3 reps done with smooth form and a ton of intensity may in fact be worth more. It’s always about the quality not the quantity. Find creative ways to get more out of any exercise by demanding more from your own body. Do more with less. The power is within. #tempotraining #trainingvariables #isometricexercise #austinpersonaltrainer #austinpersonaltraining #blueskystrongbox

A post shared by Blue Sky Strongbox (@blue_sky_strongbox) on Nov 11, 2019 at 6:01am PST

Essential Priorities for Busy People

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ESSENTIAL PRIORITIES FOR BUSY PEOPLE. Being busy is not unique. In fact, it’s commonplace these days. I would argue that much of our business is due to poor time management, especially with smart phone usage. Of course pointing this out doesn’t really help anything. But with that said, it is crucial to realize that the only person that will help you find more time is YOU. It’s not a crime to be good to yourself. And being good to yourself doesn’t necessarily require more free time. However, it does require quality time with attention to detail, especially with regards to the management of time and energy. Prioritize SLEEP first. After AIR & WATER, sleep is the foundation for everything. DIET is the next big area of concern. The most realistic approach that I’ve found is to aim for at least one meal a day that is close to perfect. Something simple, convenient and repeatable. Think oatmeal w berries, a smoothie, salad, healthy sandwich, etc. The last major priority of health is daily MOVEMENT. You can’t NOT move. Seriously. It’s about way more than just calories and vanity. This is about survival. My best recommendation is to build more WALKING in to each day. When possible, do it while at work so you get paid for it. If that’s not possible, aim for 10-30min of dedicated walking sometime before bedtime. Also, try your best to get at least one STRENGTH workout in each week. You could do this with only 2 exercises in less than 15 minutes. It helps keep muscles from withering away, which does help with metabolism and many other vital functions within the body. Don’t let everything go to sh*t because you’re busy. You’ll regret it later. Be mindful and manage your time well. #austinpersonaltrainer #austinpersonaltraining #timemanagement #timemanagementtips #limitsmartphoneuse #timemanagementskills #healthminimums #blueskystrongbox

A post shared by Blue Sky Strongbox (@blue_sky_strongbox) on Nov 4, 2019 at 8:43am PST

Minimalistic Dumbbell Workout

 

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MINIMALISTIC DUMBBELL WORKOUT. This works the entire body using only 1 dumbbell and 2 exercises. It’s simple and effective. The key is to challenge yourself while making sure your form on each movement is smooth and correct. I promise you…long workouts are not needed. Most adults are busy. The number one excuse for not exercising is a lack of time. There is no excuse why you can’t do this (or something very similar if modified for an injury or limitation). Make it all matter. Aim for 5-12 reps on both exercises, done for 2-5 rounds, 1-3 times each week. Don’t be scared to challenge yourself. #minimalisticworkout #1dumbbellworkout #austinpersonaltrainer #austinpersonaltraining #austinfitness #austintexas #blueskystrongbox

A post shared by Blue Sky Strongbox (@blue_sky_strongbox) on Oct 21, 2019 at 8:33am PDT

Fitness Equipment Minimalism

 

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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 Oct 15, 2019 at 7:28am PDT

Counting Calories TIP

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IMPORTANT TIP: When it comes to counting calories, round UP when estimating food (and drinks)…but also round DOWN when estimating calories burned during exercise or daily movement. Rarely is there such a thing as an exact measurement. Even the “calorie” itself varies in measurement. For this reason, numbers are often NOT exact. Even in the wonderful age of digital technology, fancy phone apps, watches and other high tech wearables, etc can only “ESTIMATE” how many steps you walked, heart rate, calories from food, calories burned, etc. Truth is, most of us think we eat (and drink) LESS than we do. We also think we move MORE than we do. Today I rode an exercise bike for 30 minutes at a medium pace. The computer “estimated” that I burned 276 calories. If I were counting calories, I’d round that DOWN to 200 calories, which is only about a can of Coke. A pound of fat is said to be roughly 3,500 calories. Again, this is all an estimation. It should be obvious that using only exercise to lose body fat might not be the best strategy. It must be combined with improvements in nutrition and lifestyle as well! The math can become discouraging quickly. That’s why I don’t typically recommend counting calories and if I do, not for long. But don’t let this get you down. It’s about healthy habits, discipline and consistency. Start slow, build strong. Never stop learning. Never stop improving. Expect delays and obstacles but always keep your head up. Remember that the changes you make only stay that way if you continue to do what is working. In the end, it’s ultimately not about calories and measurements, it’s about health, happiness and quality of life. You want to lose body fat in a healthy way? Eat more vegetables & fruit. Walk a lot more each day. Regularly pick up heavy things (safely) and move really fast (safely). Get proper rest. Drink mostly water. Laugh and smile. Open your heart. Help others. (PS. Don’t let calories rule your life.) #bssbbooks #austinpersonaltrainer #austinpersonaltraining #countingcalories #blueskystrongbox

A post shared by Blue Sky Strongbox (@blue_sky_strongbox) on Aug 29, 2019 at 8:43am PDT