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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Enough with Excuses!

February 6, 2019

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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“The Mighty Atom”, Yosselle Leib (Joseph Lewis) Greenstein

August 17, 2012

“Retirement from activity promotes death”

“For years the Mighty Atom had pursued these studies, and he had a voluminous knowledge of physical culture, chiropractic, food science and dietetics, chemistry, anatomy, and allied subjects, and had received a certificate as a Doctor of Naturopathy. This complemented his lifelong study of the Mosaic Dietary Code, the Kosher laws.”

he told hecklers to “take a walk” before stepping down from his “pitchman” platform.

“No man has limits, except in his own mind”

“Look up, what do you see? Stars, planets, whirling infinity with no beginning and no end. Enough to make a man lose his mind. My deity was never born and never died. He was, is will be. My god is Space and Time.”

he was the master of “life-force”.

“if you love animals, don’t eat them”

He told the judge, “every time i swung the bat it was a home run!” after defending himself against a nazi clan. “It wasn’t a fight, it was a pleasure”

“I am a peaceable but by no means passive man. i consider mine to be important work. And i am not the kind who will accept abuse.”

“I give you respect. But i do not ask for yours in return. I demand it. If you will not give it to me, i will take it out of your hide”

“By standing still, he had become modern”

“if you can’t do any good, don’t do any harm”

“Most people, if told to close their eyes and meditate, are unable to do so. Their minds wander. The Atom asked them to keep their eyes, open, and imagine that their outsretched arms were fire hoses. They could see of out of them, while directing an unstoppable force of water. This thought process was applied to either arm, legs, hands, feet, fingers, toes. He asked them to assume this mental state before initiating physical action of any part of the body, and to practice turning it on and off”

“The Almighty must have put us here for a higher purpose that to accumulate wealth. How many meals can a man eat at one time, how many suits can he wear, how many beds can he sleep in? I figured i might as well do what gave me satisfaction.”

Everyday i feel i become more and more, the anti-trainer. Not because i hate exercise and fitness, but because i dislike how it all gets portrayed. Health should never be trendy. Neither should a lack thereof. It’s all or nothing for most people. One day i hope to see more balance, somewhere in the middle.

December 12, 2010

A few rules to live by… – Carlton Cullins

November 10, 2010

things i try to live by – Carlton Cullins 2008

1. Don’t sweat the small sh*t. Being overly sensitive to too many things is not good for survival.
2. Find humor in EVERYTHING, particularly the small things. Laugh everyday. Then when that’s done, do it again.
3. In life, try to find some kind of balance with it all…between the many peaks and valleys… everything in moderation.
4. Try to have purpose for the things you do. Don’t just do to do. Anyone can do that. Find good reason. And always keep your eyes on the prize, whatever that may be. Stay focused.
5. Think before you open your mouth. While at the same time, speak up when you really have something to say. But understand that not everyone is going to want to hear what’s on your mind.
6. Don’t be so wasteful. Americans waste too much as it is. What we call poor is rich to most of the rest of the world. Don’t take more than you need of anything and give back what you don’t use whenever possible.
7. Don’t expect anything from anyone. Ever. Learn to be self-reliant. But when you really need help, don’t be afraid to ask. And if someone does help you, then pay them back or pay it forward.
8. Take care of your business. When you play, play hard. When you work, don’t play. Earn your keep.
9. Realize your importance and also your insignificance. One person can truly make a difference but also know that we are all just little organisms on one small planet in one small universe. Again, try to find some kind of balance. Good luck with that.
10. Help people that need help. Any help is better than no help. A world without help is a world without hope.
11. Be kind to others, particularly strangers. And if they’re rude, make sure they know they are or they’ll never see the need to change.
12. However extravagant or humble, be thankful for everything that you have. Every day. In every way. For one day it may all be gone.
13. Power is nothing without passion.
14. Appreciate the things you don’t understand or don’t believe in. Don’t be so quick to judge everything and everyone.
15. Try to think outside the box. Imagination is very powerful and very important. Possibly most important.
16. Always try to go for the Win/Win situation. It doesn’t always have to involve compromise. The best ideas usually come when both parties work together towards an even better idea.
17. Take care of your body. Take care of your mind. Take care of your heart, as well as your emotions. Take care of you spirit. Every day, in every way.
18. When someone helps you, tell them thank you.
19. Don’t let the people you care most about never hear you say that you love them.
20. People make mistakes. We all do. Learn from them. Try to fogive others for their mistakes. Try to forgive yourself for your own.
21. Always shoot for the stars because anything is possible. But also understand that sometimes there really are limitations.
22. There are many roads to the same destination. If one doesn’t work, simply pick another.
23. Learn to have self-control. Do this by getting out in the world. Because life is full of temptation. Every day. In every way. Without self-control, no one stands a chance in hell for the long run.
24. Stay away from negative thoughts and negative people. We are all a product of our environments.
25. Understand that somewhere, within us all, is an unlimited amount of love in our hearts. Everyone will experience pain and suffering. And nothing feels better than true happiness.
26. Understand that if you’re not truly happy in your own life, that no drug, relationship, amount of money, material possession or ANYTHING is ever going to change that. Only you can make that change. But first you have to believe that you can.
27. You can’t please all the people all the time. But you can’t just please yourself all the time either. Again, there has to be balance. And F*ck the haters 🙂
28. If you’re not doing anything about the things you don’t like in the world (or in you own life), then consider yourself part of the problem. Try to be more pro-active.
29. Mind your own damn business. But also never let anyone mind your business better than you.
30. Pride is important. So is confidence. But too much pride and too much self-confidence/ego just makes you another f*cking asshole. Don’t be an asshole. We have entirely too many as it is.
31. Might isn’t necessarily right. But when push comes to shove, you do have to fight. Because chances are, that no one will fight for you if you don’t fight for yourself.
32. Focus on the things that make us all the same, our commonality, rather than the things that make us all different. Respect diversity. When it comes to things such as religion and politics, try to focus on the BIG picture rather than little snapshots. And just agree to disagree. Because one thing is for sure, most will almost always disagree.
33. Take responsibilty for your own actions. Every day, in every way. Cuz chances are, it’s our own fault.
34. When you’re wrong, you’re wrong. Admit it and move on.
35. Don’t live in the past. Don’t obsess over the future. But do consider it and plan accordingly. Try to live for the moment because nothing beyond this moment is for certain. Try to find some kind of balance.
36. Humility is important. But i can’t tell you how or why… some things you just have to learn for yourself.
37. There isn’t much certainty in the world. And religion, in my opinion, is about as far from certainty as one can get. There are many religions, many beliefs. And for the most part, each one uniquely thinks they’re the one that’s right. Some people do good with religion in their lives. Some don’t. But just do what’s best for you, in your own heart, in your own life. Even if it’s not what all the others around you are doing. Besides, chances are, we’re all wrong anyway…unless we’re truly humble.
38. We all have our good sides and our bad sides. Learn to make friends with both. They may be one in the same.
39. Maybe life really isn’t fair. Maybe only the strong really do survive. For the most part, i think both statements are probably true but maybe not in the same way others do. Sometimes things such as this, have many interpretations by many different people. Rarely assume anything… because you might make an “ass” out of “u” and “me”.
40. in my mind, truly “smart people” aren’t the one’s with high IQ’s, but the ones that, despite what obstacles they might have to overcome, continuously and deliberately utilize their own abilities to enjoy happiness in their own lives while simultaneously encouraging happiness in others. and do so while doing as little harm as possible. in other words, strive to be happy. the rest will hopefully sort itself out.
41. Honesty is most imortant. But ironically, like Jack said, most people can’t handle the truth. Particularly when it’s something they really don’t want to hear. But in time, the truth always wins. Just hope it’s not after you’re dead and gone. Speak the truth and the truth shall set you free.
42. In life, even fools are right sometimes. I didn’t actually come up with this one. Sir Winston Churchill did. Smart man he was.
43. Regardless of the many differences we have as a species, eventually we ALL must learn to tolerate each other. Eventually, we ALL must learn to live together and get along. All one can do is try. Start today.
44. Pick your battles wisely. Everybody is passionate about something. But always remember as with anything, what goes up must come down. Likewise, with everything, there’s always a price to be paid in the end.
45. Don’t take yourself too serious. Be careful taking anything too serious.
46. Laugh some more. Then laugh again…

Testimonials …from a few of my past clients!

January 16, 2010

To the Management of 24HourFitness:

I write this letter with appreciation and affection and give my highest recommendation to my personal trainer, Carlton Cullins. He literally gave me my life back and for that he has my deepest gratitude. During the course of the past year that he trained me he made the training fun, informative, and inspiring. He always made me feel good about myself and set reasonable and achievable goals. He tailored his training to meet my particular needs and easily adjusted, added or stopped particular exercises to reach all of those goals. I consider him to be the best trainer 24 hour fitness has – and I have watched them all train people over the last year. Just as important I learned while he trained me that he is also a special person with great depth, compassion, and intelligence, seasoned with a terrific sense of humor. If this sounds like I like him, I do, very much.

When I started working out with Carlton I was 58, fat, weak and cranky. I felt old and I looked old. I couldn’t get out of a chair without pushing with my arms. I couldn’t get down onto the floor without holding onto something and I couldn’t get back up without help. I had to walk downstairs sideways to avoid falling because my balance was so bad. I had been falling suddenly if the slightest thing tripped me. I had hurt my knee badly on one of those falls and had a lot of knee pain. Several months before I began training I had had a herniated disc which had required a lumber injection to relieve the unremitting pain. My cholesterol was high and I had had my gall bladder out just two months before I started seeing him. My elbows hurt all the time and I couldn’t even begin some of the exercises we first tried. My ideal fat burning heart rate is 137 with 147 beats per minute being my 85th percentile rate beyond which I am not supposed to maintain. Going at the slowest speed possible on the elliptical machine my heart would begin to race above 155 within just two or three minutes requiring me to stop to let it slow back down before continuing.

Today I can maintain a medium high speed on the elliptical for 20
minutes without my heart rate going beyond 147 and do a total of 45 minutes of cardio total. I can run up and down stairs properly without getting breathless. I can lower myself to the floor without using my hands and get back up again the same way. My elbow pain is gone, as is my knee pain. I haven’t fallen in six months, although I have tripped on things. My cholesterol is lower. I can do three sets of 12 planks and hold each of them for 10 seconds, an exercise I could not do at all when I started. I lift weights and do squats easily. My legs and arms and shoulders show muscle definition! I feel good about myself, confident, and I believe in myself and my ability to be strong and fit.

As I said when I started this letter, Carlton gave me my life back. I feel 20 years younger than I did when I started. And even though I haven’t followed the nutrition recommendations as well as I should have, I look and feel much younger. I can garden again and I can play golf again. In fact, I can now hit a golf ball 20 yards further than I have ever hit it! And even better I can now lift and play with my granddaughter. Life has become very good.

Michael Case Lederer

September 28, 2006
Yelp.com Testimonials
James M 9/30/2009

this dude is the man! what carlton lacks in head hair he makes up for between the ears. and then some plus a little more.

carlton is a really generous warmhearted professional with a good thing going. check him out. tell him one-armed charlie brown sent you.

Debra 6/30/2009

I have been working with Carlton for several years and followed him from the health club once he opened up his home gym. I am a middle aged woman who works hard to stay fit and healthy and Carlton is a big part of that for me. He is knowledgeable and very helpful, amazingly upbeat and positive even while making me work as hard as I can stand to. He continues to learn and grow, which I respect a great deal. He also knows what I need and tailors my workouts to take care of me, to maximize the experience of training. I don’t know how he does it. He can work with anyone and help them to, as he says, find “happiness thorough healthiness.” He’s great. And his rates are beyond fair. I recommend him without hesitation, most enthusiastically. Always professional, yet friendly and personable. One of the best.

Jeremy 6/15/09

I am a school teacher, and it is part of my job to be fit – not just to keep up with the kids, but also to be a good role model for them. I have been training with Carlton for a year. In that time I have really gotten the results I wanted. I have gained back the muscle I was starting to lose, as I have grown “older” and spend more time working inside and less time outdoors playing! Carlton is really laid back and he is great at switching up my workout so I never get bored. He knows so much about health, fitness and nutrition. And he is always studying and learning more – I really respect him for that. I completely trust his fitness advice and it has really paid off for me. I also really like the location – South Austin is where it’s at!

Dove 5/11/2009

I found Carlton through Yelp. His location, reviews and the training philosophy on his personal web site sold me. (His very reasonable rates didn’t hurt either:)) I just finished my third session and, boy, are my arms tired:) He’s got raw dough on his hands, now, but when we’re done, this body’s gonna be some hot cookie. Thanks Carlton!

Morton 3/18/2009

Carlton is a great trainer. I actually found him here on Yelp. I have never reviewed a business, but I thought I would register and write one for him. My fiance and I started going to Carlton to lose some weight for our wedding. He is a great trainer and has an amazing intuitive knowledge of how far you can push yourself. He is not the type of trainer who is going to sit there and bark orders at you like a drill sargeant. He will work with you and craft a personalized routine to help you reach your goals. I tend to avoid working out so there are times when I do not want to go, but I leave every session with a sense of accomplishment. I have noticed and had people comment that I look slimmer and more fit, and I have only been going for a couple months. Somehow, Carlton manages to combine his inherent high energy with a laid back attitude. It is obvious he loves helping people be healthier and happier. I do love not having to go to a gym. I was hesitant at first about going to a gym in someone’s home, but he has always been professional, and it works out great because a lot of the workouts can transfer to your living room. I would highly recommend Carlton to anyone looking for a trainer.

Elaine 03/13/09

I worked for the YMCA for 22 years, and worked out with several different trainers. Carlton is light years ahead of everyone else. He is knowledgeable, and supportive. I have never asked a question that he couldn’t answer with clarity. An injury, several subsequent surgeries and two years in bed or a wheelchair had turned me into oatmeal from the neck down. While I was motivated and had some knowledge of training from many years experience, going to Carlton was miraculous- he encouraged me without pushing too hard, he bore with my extreme frustration, and because of his vast knowledge and experience, he kept me from injuring myself, which I would definitely have done if I had tried this alone. He has a wonderful knowledge of diet and nutrition, and has helped me a great deal in changing my eating habits. He was the best investment I have made on this long road to recovery! One of the best things he has given me is a routine that I can use at home. Simple equipment, no expensive machines, and a lot of variety lets me work out whenever I can, without having to trek to a commercial gym. My results have been everything I could have hoped for! Thanks Carlton- I love you!

Irene 09/17/2008

If you are looking for a personal trainer in SOUTH AUSTIN I recommend you consult with Carlton. I love not having to go to a big ugly gym, he has everything you need in his home gym. The workouts are varied and he creates a program individual to you and your needs. I have trouble with my knees and was concerned about starting to exercise again– but once I started working out at Blue Sky, I have been regaining all the strength I have partied off over the years. My knees aren’t bad– my muscles were WEAK! Carlton doesn’t BS–he won’t waste your time.

Jeniffer D. 09/22/2008

I’ve been working with Carlton for over a year. I actually look forward to going to work out with him. He keeps the workouts challenging and fun. I am so much stronger and much more balanced. Carlton is lots of fun. He is super smart and intuitively knows just how far to push you. He is down to earth and very funny while remaining professional. He is creative and very supportive. I’ve continued to train with him while recovering from injuries and he comes up things I can do without involving the injured joint. The best part of training with Carlton is that I don’t have to go to a noisy gym. I get to pick the music I want to listen to and most importantly I get to work out in my bare feet!

Erin 09/17/2008

I’ve never worked out a Blue Sky, but I know Carlton from a previous gym. He is amazing! Carlton is very knowledgeable, creative, open-minded, and encouraging. He is an over-all great person, athlete, supporter, and coach! 🙂

Kevin 09/16/2008

Carlton is fun and interesting to work with and makes your work out varied so that you would not get bored. I always get a great workout when i’m working with him.

Rhiannon 08/26/2008

Carlton is awesome! He is a great trainer with a private gym: very different from the average meat market gyms with hulking muscle men and skinny perfectly toned girls that make me feel even worse about myself. I also get to pick my own music, which is great because if I had to listen to anymore Lil’ Wayne, I may have given up on any chance of getting in shape.

Adrienne 09/02/2008

Carlton is a wonderful trainer. He pushes you to your limit without having unrealistic expectations. I know I’m always going to get a good workout without pulling something or overexerting myself. He varies the routine enough to keep it interesting and selecting my own music is nice 🙂

A Few of My Satisfied Customers… 🙂

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