Whataburger and My Personal Weekly Movement Quota

November 11, 2019

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I love lists. Short or small. Big or tall. It’s a huge part of my strategy to maximize precious Time & Energy. Obviously, I highly recommend them. They need not be fancy or complicated. I often use my phone for list making but I also prefer the old fashioned way of writing things down. This is/was a quick list of movement (exercises) that I like to practice at least 1 time each week. It looks like a lot but spread out over seven days it’s not. Things become more clear when written down. I find things get done when I write them down. The one danger is developing an unhealthy addiction to “getting things done”, which is fine for those things that are truly necessary but maybe not for the rest. The trick is to be deliberate and efficient. Do only what needs to be done. Prioritize action. Save “the wants” for later. Enjoy them. The wants are sometimes more fun when left to spontaneity and improvisation. Anyway, I’ve already said too much. #bssbbooks #carltonlists #austinpersonaltrainer #austinpersonaltraining #listofexercises #carltonsmixtapegumbo #blueskystrongbox

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Essential Priorities for Busy People

November 11, 2019

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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

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Minimalistic Dumbbell Workout

October 25, 2019

 

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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

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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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Strength Training requires at least 3 Exercises

October 15, 2019

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EVERY ADULT NEEDS TO DO STRENGTH TRAINING AT LEAST 1 DAY A WEEK. It doesn’t need to be complicated. Workouts don’t need to be longer than 30-45minutes max. 5-10minutes of a really good exercise done really well could do the trick (think Deadlift, Heavy carries, Kettlebell Swings, Heavy Squats, Turkish Getup, Squat to Row). For health, 1 workout a week can work. For health and to look better, 2-3 days a week is better. Oh yeah, don’t forget Diet, which is THE most important factor in approving appearance. You can never out-exercise a bad diet and too many liquid calories. How many exercises, and which ones? Regardless of how often you Strength Train, each workout must include a Lower Body Leg/Hip Exercise, an Upper Body Push and an Upper Body Pull. There are a ton of choices. Keep it simple. You can do more but I would limit it to a total of 6 exercises. Try to find exercises that involve the entire body while targeting the specific areas I just mentioned. How many sets and reps? I personally like 2-3 sets per exercise. For reps, l like 15 reps some days, 10 reps on other days and a heavy 5 reps on days I feel rested. Any rep range will work so long as you challenge yourself without beating yourself up or allowing form to degrade. Variety is nice. The secret to getting results is NOT missing workouts, walking a lot each day, proper rest and above average diet/nutrition. Never forget that. Get to it! #blueskystrongbox #strengthtrainingathome #strengthtraining #resistancetraining #austinpersonaltrainer #austinpersonaltraining #blueskystrongbox #johntylerhighschool #cujonation

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Dr. Andrew Weil’s 4/7/8 Breathing Method

October 4, 2019

Use the 4/7/8 to win the war against Stress.

October 4, 2019

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LEARN TO BALANCE OUT STRESS WITH THE 4/7/8 BREATHING METHOD. This is borrowed from Dr. Andrew Weil MD. He recommended this as a way to relax both the mind and the body. If practiced regularly it may do much more. Modern living can be very stressful and busy. Add to that something like regular intense exercise (also a form of stress even though it’s considered good), the body may need focused relaxation to balance out everything. This is where breathing/relaxation techniques can be helpful. The 4/7/8 method is easy. Get into a relaxed position. Place the tip of your tongue against the roof of your mouth, just behind the top front teeth. Keep it there the entire time. Next, inhale 4 seconds through the nose. It’s ok if this is challenged. Do what you can. After the inhale try to hold that breath for 7 seconds. Again, do what you can. Finally, exhale very slowly through pursed lips for 8 seconds. Repeat 4 times total. The main idea is exhale longer than you inhale and to relax while doing it. This is great to do upon waking or to help you relax before sleep. It could be done anytime. I prefer to do it after a workout or if I wake up restless during the night. For you science-minded individuals, this is said to help stimulate the parasympathetic nervous system and quiet down the sympathetic nervous system (fight or flight response). It takes less than 90 seconds. I I think it’s worth trying. I will also post a photo in my very next post from the book I first found this in. #bssbbooks #austinpersonaltrainer #austinpersonaltraining #stressmanagement #drandrewweil #478breathing #blueskystrongbox

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