Time & Energy: the most valuable resources. Do not waste.

April 13, 2018
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“What exercise would you recommend if I only have time to do ONE exercise?” (Video below from my Instagram page)

March 22, 2018

TURN UP THE VOLUME. Today is an important (free) video I did for everyone that asks, “What’s one good exercise you recommend for busy people?” It’s a great question and one that I do get often. So if you were to just do one (strength) exercise, I would recommend choosing one from this list. I tried to choose exercises that I do myself. I also tried to choose exercises that had variety and could be done in almost any situation with a variety of equipment or no equipment. One single exercise practiced correctly, intensely enough & often enough can give a tremendous bang for the buck. If your main goal is to lose body fat, focus 99% of your effort on nutrition and 7-9 hours of sleep every single night. For health, most folks don’t need to do a bunch of exercises to strengthen the body. But we all do NEED to do something. Strength is super important for everything that relates to health, fitness and enjoying a long higher quality of life. Strength doesn’t have to mean working out all the time or building big muscles, if that’s not your cup of tea. Strength exercises come in many varieties. Most people just do nothing their entire adult lives which catches up to most people later when they are too weak to do basic everyday tasks. Do know that a “strength” exercise is the same thing as a “resistance” exercise or even a “weight-bearing” exercise. Don’t ever be confused. Keep things simple. Remember, your form (how you do the exercise) is very important. Doing it regularly is also very important. Write me with ANY questions you may have… so here’s the list: 1) The Swing 2) Deadlift+Carry 3) Squat to Row 4) Goblet Squat 5) Turkish Getup 6) Crawling 7) L-sit. With all that said, the single best “general” exercise in the world is WALKING. Seriously. People often think I’m joking but I’m not. Personally, I prefer and highly recommend walking uphill whenever possible. Walking daily is essential. #blueskystrongbox

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“Uphill-Walking for Cardio” 1/28/18 Carlton Cullins-BLUE SKY STRONGBOX-Personal Trainer-Austin,Tx

January 28, 2018

As a working personal trainer of almost 15 years, and an avid exerciser of 32 years, the single best exercise I know is uphill-walking. Don’t get me wrong, there are others but none that are more readily available, affordable, repeatable, offer more benefits and require less skill. Do understand that walking on flat ground is not the same. Nor are long walks with furry animal friends, if they require numerous pit-stops. My first taste of a humble hill came years ago when climbing my first mountain in Colorado with my close friend, Harley. A 14,ooo ft beast, as I recall. All i had to do was “walk” to the top. No problem. I was in prime health and it still kicked my ass. Sure, jogging may get your heart rate up just the same. Sprinting will certainly do this. But jogging tends to cause the most injuries of any exercise and “all-out sprinting” can only be tolerated by healthy individuals for infrequent short bouts. Not to mention, most people hate running of any kind. So I typically don’t recommend any unless someone truly loves it, or requires it, and a supreme attention to detail is observed. However, walking is arguably what our bodies were best built to do. So, find a hill. Try walking up and down it as many times as you can in 10-45 minutes (personally, I like 30 minutes as a sweet spot). No need to do more. Make it more challenging by walking faster or up a steeper grade, not longer. Repeat often. Walking is great for everything health & fitness. Don’t believe the haters. Write me if you’d like to join me sometime. Seriously. @blue_sky_strongbox #blueskystrongbox


PART 2 of my FREE health & fitness series, FOUNDATIONS. In my last video, I discussed goals, purpose and the importance of sleep. This week I cover some of what I consider to be the essentials of the screening & assessment process. Now that you know what you want and why ​it’s time to find what you may need. This particular video contains quite a bit of information but is crucial to any goal you may have, be that fat loss, muscle gain or simply improving overall health. I’m doing these videos to help illustrate the fundamentals, the basics. Don’t let anything become complicated. Ask me any questions if need be. I’m here to help. Enjoy.

October 9, 2017


New Health & Fitness Tips! So i’m doing a Free Video Series on what i consider to be the Essential Elements of Health & Fitness. Until the end of the year, my plan is to release one new video each week covering a fairly wide range of information, doing my best to limit most of the main points to 3 things. Tune in. These videos are free. I’m doing these to help. I know more than anyone how confusing and frustrating diet and exercise stuff is. I’ve worked professionally as a Personal trainer for well over a decade. My hope is to clear up some of the confusion. Take notes, ask questions. I’m always here to help…

September 26, 2017


“Refocus after Time Off” 8/28/17 Carlton Cullins-BLUE SKY STRONGBOX-Personal Trainer-AustinTX

August 30, 2017


Look at yourself NAKED regularly. Get bloodwork/medical checkup every year or so, especially if overweight and sedentary. Know the difference between overweight (“a few extra pounds”) and obese. The doctors often use BMI which doesn’t tell much valuable info. But when looking at your naked body in a mirror with truthful eyes, the difference between overweight and obesity should be clear. Obesity can be very deadly, not to mention expensive. No one “needs” six-pack abs. Likewise, no one needs to carry the weight of two people on a skeleton built for one. 

April 28, 2017

You can be overweight and often still be healthy, especially with regular exercise, decent genetics and a decent diet. However, the same will most likely never be true for obesity. Am I suggesting that we all welcome each pound of body fat? No. Do I think six-pack abs are a requirement to be considered healthy and fit? Most certainly not. Just know that there is a difference between “some extra pounds” and obese. Most often this difference is easy to see with truthful eyes. Obesity can be very deadly and expensive, especially as time goes on. This photo shows two women, both supposedly the same age and the same height. Notice the difference in body fat, both inside and out. Keep this in mind, depending on someone’s height and body type, scale weight can often be misleading and vary greatly from person to person. I have friends that are well over 200lbs and perfectly healthy at their respective weight. However, I would probably be quite unhealthy with over 200 pounds on my frame. For the sake of comparison, imagine the girl on the right is at a low-risk “healthy” weight and body composition, and the girl on the left is the same girl a few years later with 130 pounds of body fat (which would now be more than twice her original weight, placing an enormous strain on all her bodily systems). My point is that we need to pay attention to our bodies. It’s so easy to let go of awareness and care, especially as we get older and life gets busier. This photo, this post, was not posted to fat-shame anyone. This a caring reminder that health is important and obesity destroys health. It has been proposed that the single best thing that any human can do to improve their health is to consistently walk 30 minutes every day. You may only be able to do 10 minutes. If so, this would be great place to start. Obviously, many other things will be in order over time but this is what I always recommend starting with first. Be better every day. #blueskystrongbox


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