A sample of my own Workouts…

February 15, 2019

 

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I’ve had a few people ask about my own personal workouts lately. So today I filmed exactly what I did WHILE I was in the middle of it. I’m only showing this to illustrate an example of an effective, yet simple workout for an intermediate/advanced trainee. This entire workout took 30minutes and was completed during an hour break I had this morning, which gave me enough time to exercise+shower+eat. It’s nothing too fancy. I am only showing ONE rep examples of each exercise. Yes, I did more reps and sets. Yes, I did rest between most sets. I normally do only 2-3 sets for any exercise. I typically do 5-10 reps on most of my exercises, which is exactly what I did today. Some days I do more, some days I do less. I rest between sets long enough to feel like I’m in control before starting the next set or exercise (and not the other way around). Being too out of breath or to hurried begs for mistakes and injuries. Ain’t nobody got time for that. Today I supersetted Kettlebell Swings with Goblet Squats and Single Leg Deadlifts + Pull-ups w 1-arm holds and Upside Down Rows. On the next (last) round, I supersetted Dips + Handstand 1-arm Stability Holds. Yes, I even had some Cajun music 🎶 on for company. Do things YOU enjoy and understand. Have a reason for everything you do or don’t do. Don’t just do stuff because it’s popular or someone else is doing it. Nothing you to needs to be complicated. In fact, purposely keep things simple. Don’t do things you absolutely hate or dread either. Because how long do you think you’ll keep that up?! With that said, don’t skip the things you NEED to do to be better. Most importantly, whatever you do, just make sure it’s repeatable. #bssbbooks #blueskystrongbox #carltonsmixtapegumbo #carltonmusicatx

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Strength Training in Space

February 6, 2019

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The negative effects on the body while in space can be dramatic. The lack of gravity can leave muscles & bones under-stimulated, resulting in a serious decrease in strength and bone density (think… NOT being able to walk.) Nowadays, everyone spending time at the Space Station is required to do exercise, especially Strength Training and Aerobic Training. While they have the option to do a variety of different exercises using a custom resistance setup, the DEADLIFT is an important exercise because it strengthens many of the body’s muscles involved with maintaining upright Posture. Even with the aid of gravity here on Earth, many humans do not get enough weight-bearing activity to maintain optimal levels of Muscular Strength and Bone Density. These are just a few reasons why Resistance Training is so important. In the late 18oo’s/early 19oo’s, the Deadlift exercise was actually called the HEALTH-LIFT because of it’s many known health benefits. Everyone needs to Strength Train. The Deadlift can be a great choice for many. There are many different ways to do a Deadlift that can be safe and effective for most any human, regardless of age, gender, health status, fitness level or experience. #bssbbooks #blueskystrongbox

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Seek Balance with Nutrition

February 6, 2019

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We are what we eat. We are also what we think and do. When it comes to nutrition, very few subjects arouse more confusion, conflict and controversy. It would seem that none of us can eat anything anymore because everything is “bad” for us. Many of us already have terrible relationships with food. Many of us don’t cook either and if so, very seldom. Of course, the reasons are complex. All I know is that the last thing we need is more negative talk about food. I look around some days and all I see is a new era of EXTREMELY picky eating. It’s a privilege to have any food to eat and being too picky about it all the time is not good for survival. Food is not to be feared. Food is not the enemy. It’s ok to make healthier choices but it’s important that it always be accompanied by a healthy relationship with food. Most us already know that we should limit fast food, fried food, overly-processed food, sugary and salty snacks but we ignore it anyway. We are also well aware that we should be eating more vegetables and fruits but we ignore all that too. So no, I’m not a fan of DIETS. I’m a fan of nutrition education. I’m a fan of trying something out for a while to see how it works. My recommendation is for you to do the same. My preferred nutrition source is PRECISION NUTRITION (website). I’ve also grown to respect the work of Dr. Michael Gregor, who has a great book called HOW NOT TO DIE and a great website, NUTRITION FACTS (website). Yes, I still eat meat, pizza, chips, cookies, and fried food. But i also eat a ton of plants most of the time and you should too. This makes everything SO much easier right from the start. Improving nutrition habits is a process and takes time. Start slow, build strong! Seek balance! #bssbbooks #blueskystrongbox #nutrition #diet #healthylifestyle #healthyfood #balancednutrition #healthandfitness #healthandwellness #healthandfitnessjourney #ihatediets #walking #strengthandconditioning #obesity

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Walking is the BEST exercise.

January 18, 2019

 

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I love the idea of counting steps. I love the idea that people are paying more attention to daily activity and movement again. What I really love is… people actually walking. You know, gettin’ at it, doin’ it…moving. Besides, it’s easy, it’s free and you can do it almost anywhere. I walk a lot. I always feel better, healthier, stronger when i’m walking regularly. Personally, I think it’s the best exercise the human body can do (Strength Training would be a close 2nd). I also think it’s what our bodies were best built to do. So we should probably do plenty of it (like every day). The average person does not walk nearly enough. We all know this. It might even be you. You can change that today. In these modern times, we have more technology, more knowledge, more resources, more of EVERYTHING…much more than we’ve ever had before. However, we are quite possibly the most unhealthy and unhappy we’ve ever been. A simple solution could be to walk more. Walking improves the health of the mind and the body and can be done every day. It can help with fat-loss but only when combined with appropriate nutrition habits and other lifestyle choices. How many steps each day? There really is no magic number. However, I would recommend aiming for around 5,ooo-10,ooo each day if you’re counting. More is great. Less is ok too. Anything is better than nothing. There’s no need to overdo it. How do you count steps? Use a Pedometer. Some smart phones have them already built in. Most FitBit-type watches have this function. For a more affordable option, look on Amazon/Walmart for the $10-20 Pedometers that just hook onto your waistband. All Pedometers will vary in accuracy, even the expensive ones. That’s ok. All you need is to get a rough estimate to the nearest 1000 steps. Remember, it’s just a number, don’t obsess over it. You don’t even have to get sweaty or change clothes. The steps you take during a normal day will all count. Use those legs for what they were designed for. Move your body before you can’t. #bssbbooks #blueskystrongbox

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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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How to Make a Simple-Inexpensive-Healthy Smoothie

October 17, 2018

 

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How to Make a Simple-Healthy-Inexpensive Smoothie at home using 4 Ingredients. Here is an example: 1) Choose a frozen berry or a fruit. I recommend either a handful of frozen Blueberries or cutting up a Whole Apple. 2) Choose a Dark Leafy Green. I recommend either a handful of frozen pre-washed Kale or Spinach. 3) Choose a spoonful of your favorite natural nut butter. My choice is Natural Peanut Butter. 4) Choose 1-2 scoops of a tasty Protein Powder. Taste is VERY important here. There are many choices, both animal and non-animal proteins. I personally prefer a chocolate Whey Protein Powder or a Vanilla Pea Protein Powder. Lastly, add some cold water to your blender full of ingredients. I usually fill it up to the half-way mark of whatever I put in my blender that day. Experiment with everything to get things how you like. Smoothies are a great way to add fruits and vegetables to your diet. Smoothies are best after exercise or when you’re in a hurry. I highly recommend them. You can add other ingredients. I put about a dozen different goodies in mine. To me, my smoothies are like daily medicine. Keep it simple. Enjoy. #bssbbooks #blueskystrongbox

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