Fitness Equipment Minimalism

October 18, 2019

 

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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

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Time Management & The Waking-Up Routine

September 27, 2019

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TIME MANAGEMENT & THE WAKING-UP ROUTINE: (Sounds almost like a band name. Lol.) It is essential that we are active participants in our waking-up routine. Every day has an awakening. Don’t let it be by accident. I can’t stress this enough: how we wake up sets the pace for our entire life. Wanna get more sh*t done? Wanna be happier? Healthier? Train yourself to wake up better. Try much harder to not push snooze. Instead, go to bed 8-24 min earlier (I’m hoping you’ll see the ridiculousness of such as both pushing snooze for 8-24 min is just as silly as thinking going to bed 8-24 min earlier the night before will do the trick…it’s more likely that at least an hour more of sleep is needed. I recommend going to bed earlier. No one sleeps better by pushing snooze, it’s only delaying the inevitable). Try not to look at things like social media, the news, etc until you’ve at least stood up out of bed and drank some water. I recommend a full glass of water, even before coffee. I also highly recommend stretching for 2-5 minutes. I promise you’ll feel better if done regularly. The point is to prioritize your health. Don’t waste precious time upon waking. You don’t get any of this time back. Once it’s gone, it is gone forever. If you have kids, pets or other responsibilities, get up a few minutes earlier. Otherwise, you will just be reacting to everything that comes at you, which is almost impossible for any human to effectively manage day-in and day-out. Instead, be proactive. Prioritize YOU. Much can be accomplished within that first hour upon waking. It’s a habit, a routine, that can be improved just like anything else. Optimize! Maximize! #bssbbooks #austinpersonaltrainer #austinpersonaltraining #morningroutine #morningritual #morningroutines #timemanagement #morningflow #blueskystrongbox

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A LEGIT CONCERN WITH AN “ALL or NOTHING” LIFESTYLE.

September 13, 2019

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A LEGIT CONCERN WITH AN “ALL or NOTHING” LIFESTYLE. This is especially true with regards to Fitness & Health. I also call this “Feast or Famine”. High Intensity exercise is very popular but not necessarily a great fit for the average American. The average fitness enthusiast in the USA exercises primarily to lose body fat. High Intensity would surely seem like the best choice since it burns the most calories right? Yes & No. A lesser talked about issue is this: The average American is EXTREMELY Sedentary. This may invite injury if not careful. Even if someone exercises 2 hours each day but sits most of the rest, they are still considered Sedentary. Contrast the all-day sitting with intense exercise and hopefully you’ll see where I’m going with all this. I love high intensity. I also love heavy weights. These things have their place when programmed appropriately. And Yes, some people do tolerate them well (however, I would argue that most do not). My key point is this: It is important to move and expand your body’s range of motion throughout the entire day, every day. Don’t just do nothing all day then go completely crazy if/when you exercise. Realize the body benefits from frequent movement and a wide variety of motion. Not all exercise needs to be High Intensity. Learn to move more OFTEN throughout each day and not just when or while exercising. Make sure to properly warm-up before exercise as well, especially High Intensity Exercise. Prevent injury by not inviting it. Injuries stall progress. So yes, we may burn a lot of calories with some intense exercise but it might all come to a screeching halt if we are forced to stop exercising altogether because of some avoidable injury. Use that beautiful brain! I highly recommend learning to create a personalized 5min daily “Yoga” Flow for yourself to help with body maintenance, overall health, flexibility and mental focus. More on that later… #blueskystrongbox #austinpersonaltrainer #austinpersonaltraining #highintensityworkout #injuryprevention

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Part 2: Injuries, Pain, Soreness

September 11, 2019

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PART 2 : INJURIES-PAIN-SORENESS. Just because a medical professional “cleared” you does not mean all problems are over. At some point, all medical/therapy roads come to an end. When they do, then what? Ask a lot of questions. Anything you can think of. Most importantly, find out what things you should probably limit, avoid or NOT DO in the future. But after that, most likely, you’ll be on your own. Discomfort, pain and things-in-general “not feeling the same” might be a reality. Do everything you can not to take pain killers unless you really need them or your doctor has had a long conversation with you about the option. The most important thing now is to get back to as normal of a life as possible. With regards to movement and exercise, you will need to start VERY slow and experiment with everything. You may be surprised at what you CAN do but also what you CAN’T do, at least not yet. Remember, first make sure there aren’t things you shouldn’t be doing. Besides that, always listen to your body. Start LIGHT, SIMPLE AND SLOW. Learn to move well using only your bodyweight. If using some form of external/manual resistance, start with very light weights, simple movements (that you understand), and can perform near-perfect form. Lastly, make sure to start by moving SLOW. If something hurts, see if you can safely modify or maybe try doing something different. There might very well be some things that you won’t be able to do. It’s ok. Learn to work around them. There are many options. Research. Explore. Don’t be too cautious but also don’t be reckless. Use that beautiful brain! #blueskystrongbox #austinpersonaltrainer #austinpersonaltraining

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Counting Calories TIP

September 10, 2019

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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

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Inspiration from Centenarians

September 9, 2019

Resting Heart Rate is important…

September 7, 2019

 

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RESTING HEART RATE. This number can say quite a bit about health and fitness. Keep in mind, it doesn’t say everything. It is pretty easy to check. You can download a free app and check it using your phone. The best time to check it is obviously while RESTING. Lol. So first thing in the morning is best (before sitting up) or lie down for 2-5 minutes then check it. Check it for a few days, or even a week. Just get an average. Don’t overthink it. The goal is to get this number under 60. It’s ok if it’s not. The average person is in the 70’s. You could be higher. How do you get this number down? Get better rest. Exercise regularly but not too hard or too long. For most folks, I recommend daily walks for 30minutes. 1-2 weekly resistance training sessions (45min max). Get a minimum of 7 hours each night of quality rest. Avoid unnecessary stress whenever possible (this one may be the most challenging but worth the effort.) PS if you want to do intense HIIT exercise, i highly recommend getting that number down as quickly as possible by doing lower intensity work for a while. #bssbbooks #restingheartrate #austinpersonaltrainer #austinpersonaltraining #blueskystrongbox

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