Whataburger and My Personal Weekly Movement Quota

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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

A post shared by Blue Sky Strongbox (@blue_sky_strongbox) on Nov 7, 2019 at 6:37am 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

The 3 Major Kettlebell Exercises

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THE 3 BIG KETTLEBELL EXERCISES. You should first know that you don’t actually “need” any equipment for strengthening the body. Our own body weight is enough. However, equipment can make things a bit more fun and challenging. My favorite piece of equipment is a single Kettlebell. In fact, this is what I use most often and have for the better part of a decade. There are many exercises that can be done using a single Kettlebell. However, there are 3 big ones that I see as essential. 1) Swing 2) Goblet Squat 3) Turkish Getup. In fact, these 3 make up the main components of the HKC Certification (Hardstyle Kettlebell Challenge). I use some version of these with almost every client I work with and have for many years. These may look easy but regular practice is absolutely essential to get the most from them and prevent injury. Kettlebells may not be for everyone but you’ll never know if you never try. If you do decide to give it a go, start slow and light. Build stronger over time. Perfect form and smooth-graceful movement should always be the goal. #kettlebells #austinpersonaltrainer #austinpersonaltraining #blueskystrongbox

A post shared by Blue Sky Strongbox (@blue_sky_strongbox) on Oct 28, 2019 at 8:43am PDT

Dumbbell vs. Kettlebell

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My last post earlier this week I demonstrated a workout consisting of 2 exercises using 1 Dumbbell. You could just as easily use a Kettlebell as well. Not everything, but most things that can be done using a Dumbbell can also be done using a Kettlebell. However, pressing a Kettlebell overhead requires holding it correctly in a specific way. In the photo collage above there is one picture of what NOT to do (it’s stated above the photo). The other photos show the correct way, from various angles. Keep in mind that it does take getting used to. For some, it may be quite uncomfortable for a few days/weeks. I would suggest using wrist sweatbands if so. The MAIN IDEA is to always keep the wrists STRAIGHT at ALL times while using a KB. Personally, I love Kettlebells so naturally I think it is worth the effort. They are quite unique and very versatile. If I could only have one piece of fitness equipment, it would be a single Kettlebell. In the end, do remember that they are only one tool of many. Find tools that works well for you and the job you need it for. The tool never matters as much as actually accomplishing the task at hand. #austinpersonaltrainer #austinpersonaltraining #kettlebellbasics #kettlebellpress #kettlebellrows #kettlebellsquats #blueskystrongbox

A post shared by Blue Sky Strongbox (@blue_sky_strongbox) on Oct 24, 2019 at 7:07am PDT

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

Strength Training requires at least 3 Exercises

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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

A post shared by Blue Sky Strongbox (@blue_sky_strongbox) on Oct 7, 2019 at 10:39am PDT

Deadlift Photos

 

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Every photo above is an example of the exercise referred to as the DEADLIFT (this week’s theme). It’s an exercise that nearly every adult on earth would benefit from because it directly works the muscles involved with posture. Obviously, from the photos, there are plenty of options, even more than I have here. For beginners, whatever object is being lifted can easily be placed a few inches off the ground to make it easier and safer to learn. To do the exercise, just bend down safely to pick up whatever object (the dead weight) and then safely stand back up with it tall and straight. Don’t have any equipment? You don’t need any. Just find a small duffel bag and fill with stuff…water bottles, dirt, bags of dog food or water softener salt pellets. I’ve even used a cinder block which costs around $3 and weighs approximately 35lbs. The main thing to remember is to keep your back straight the entire time. Tighten your stomach muscles to help with this. Use your hips, not just your legs to lift the weight. If the weight is too heavy to allow for this, use something lighter. Stand up tall at the top. Squeeze your butt without leaning backwards. Aim for 10-15 reps. Once comfortable, maybe try going heavier so that 5-10 reps is heavier but still doable. Do this once a week would be my recommendation. Pick which day right now. Commit to it. *The man in the middle photo is Lamar Gant, arguably the strongest pound for pound dead-lifter of all time. He lifted 688lbs in the deadlift at a height of 5’2” and weighing 132lbs. Now that is impressive. He also had scoliosis. #bssbbooks #austinpersonaltraining #austinpersonaltrainer #healthandfitness #heathsndwellness #deadlift #strongwomen #blueskystrongbox

A post shared by Blue Sky Strongbox (@blue_sky_strongbox) on May 22, 2019 at 1:52pm PDT

Strength Training in Space

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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

A post shared by Blue Sky Strongbox (@blue_sky_strongbox) on Jan 31, 2019 at 9:03am PST

Plan your exercise each week using a Schedule!

 

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This week, plan for success. Action speaks louder than words. I’ve already told you that Strength Training and Walking are the two most important physical activities. Look at your schedule. Figure out what days, what times you will do these 2 things. Think about all the ins & outs. Don’t keep putting things off. You can do this! Plan for success. Keep it super simple. Surely, you have at least 10 minutes each day (Monday-Sunday) to either Walk or do a short Full-Body Strength Training workout. Put it all down on the schedule…now! #bssbbooks #blueskystrongbox #fullbodyworkout #strengthtraining #strengthandconditioning #walking #healthylifestyle #noexcuses

A post shared by Blue Sky Strongbox (@blue_sky_strongbox) on Jan 21, 2019 at 7:09am PST