Try Hanging to get the body stretched out…

December 13, 2018

View this post on Instagram

Today, try hanging (safely) from something sturdy and stable. Count how long you can hold. It’s absolutely ok if you can’t manage this just yet. Be patient. In time, you may find it possible. See if you can find and practice an easier version till you get stronger. Also, keep in mind that any extra weight will make this more difficult. For those that can already do a pull-up, great, you might try adding in “breathing” pauses at the top (or bottom) to change things up. The point of all this is to get some regular hang-time in each week, if not daily. The body needs to expand. This is an easy way to accomplish this. Hanging lengthens the spine and gets our arms overhead, something most of us don’t do often enough. It may sound crazy but most folks find this strangely addictive once the habit is formed. My body has actually learned to crave stretching in this manner. It’s also worth noting that the “big fitness 3” (Flexibility, Strength & Stamina) can all be improved if appropriate variations are applied. Practice. Enjoy. #bssbbooks #blueskystrongbox

A post shared by Blue Sky Strongbox (@blue_sky_strongbox) on

Advertisements

Priorities during Disruptions: Travel, Vacation, Holidays, Company in town…

December 5, 2018

View this post on Instagram

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

A post shared by Blue Sky Strongbox (@blue_sky_strongbox) on


Align Purpose with Passion

October 17, 2018

“Your Whole Life has the same Shape as a Single Day” – Michael Crichton, Jurassic Park

August 22, 2018

View this post on Instagram

Time Management is a high-art form. No one wants to be rushed or always in a hurry but refusing to plan anything is often a symptom of failure. That’s fine for someone ok with that. So far, I have met few. Most of us DO want various things to happen during our lifetime, during each day, etc. With regards to any said wants-needs-goals, until a general commitment of time has been set aside in the pre-planning stage of our minds, any details are basically irrelevant. We can’t just leave everything up to chance and expect things to go our way consistently. Waking up each day like it’s an accident removes the hidden power found in planning. Life is a blessing. Of course, not everything can be planned for but most of us know this. Regardless, being purposeful and deliberate has incredible value. Not everyone needs to be unforgivingly relentless. Intensity should be individualized and balance is always desirable. Personally, I value greatly both my Type A and my Type B personality traits. Without a personalized balance, things might all fall apart. Without proper planning, many things, also, might fall apart, if they ever begin at all. Embrace your “everything” and re-invest that magical power into each and every day by establishing and implementing some resemblance of a working system or plan. Writing things down can help a ton too. Happiness and healthiness are born from these fruitful actions. #jurassicpark #bssbbooks #blueskystrongbox

A post shared by Blue Sky Strongbox (@blue_sky_strongbox) on


You must SQUAT every time you exercise.

August 8, 2018

View this post on Instagram

No matter what, every time you exercise you MUST do squats, especially if you’re a beginner. If more advanced, squatting should at least be a part of your warmup, if not a main lift. In fact, no matter who you are, squat as low as you can at least once every-single-day. Using weights is not necessarily required for health purposes. In some parts of the world, low-squatting is required daily due to primitive toilets. But you know what? Because of this, many of them can still squat all-the-way down like they did as a toddler…all because they’ve maintained it regularly with their “vintage” bathroom duties, not because they do squatting exercises. It’s part of their world. Make it part of yours! Yes, there are lots of different ways to squat, lots of different kinds of squats. Just pick one. The Goblet Squat is my personal favorite and what I recommend for most people interested in building healthy strength, flexibility and losing body-fat (please be very careful if you plan to use a barbell or heavy weights.) MAIN POINTS: Feet and Back must remain flat the entire time. Feet can point straight ahead or a little out to the sides. Just make sure that the knees point in the same direction as the feet while moving up and down. Think about actively pulling yourself down rather than just dropping down with gravity and the weight of your body. Push your knees out while going down and while coming back up (this helps use your hips and legs more effectively while also burning some extra calories and helping prevent common injuries). If you’re new to squatting, make sure to do some warming up beforehand. Start off with 1-2 sets of 10 repetitions. Work up to 3 sets of 15. Then try using some weight if you feel you’re ready. Go as low as you can without any pain or your back rounding. Use mirrors or video yourself. Feet MUST remain flat at all times. Remember, do some squats every time you exercise. No exceptions! (Also, breathing is important. Try to actively breathe (inhale going down, exhale at the top). Start slow, build strong. Ask for help needed. I’m always here if you ever have a question or concern. #bssbbooks #blueskystrongbox

A post shared by Blue Sky Strongbox (@blue_sky_strongbox) on


How Well Can You Crawl?

August 3, 2018

 

View this post on Instagram

I appreciate simple things. I also appreciate that simple and easy are not the same thing. They say you can tell a lot about someone by the shoes they wear and how they walk. I can do the same watching someone crawl. A very simple thing to try (but may prove to be more difficult for some) is to walk/crawl down to the ground and come back up to standing using mostly your upper body and whatever flexibility you currently have. Try to do several in a row if you want. (After years working as a fitness professional, I can honestly say that, as easy as this may be for regular exercisers, it’s often quite difficult for those that are sedentary.) Did it make you breathe heavy? Was it challenging to move the weight of your body around? Did you feel tight in a few areas? Perfect. This would be a great place for you to start exploring movement with your body. Yes, it also burns calories too. Just make sure nothing hurts when you do it. It is ok if it doesn’t look perfect. The point is to begin getting more comfortable being uncomfortable. I recommend practicing this daily. You don’t need to get all sweaty while doing it. Not yet anyway. For now, don’t even worry about counting any reps if you don’t want to. I would rather you put all of your energy toward simply moving better. You’ll know you’ve made progress when it feels easier to do AND begins to look more and more graceful over time. You can always upgrade to BEAST MODE later on if or when things drastically improve. But for now, master the fundamentals. They are never to be overlooked. #bssbbooks #blueskystrongbox

A post shared by Blue Sky Strongbox (@blue_sky_strongbox) on


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

March 22, 2018

View this post on Instagram

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

A post shared by Blue Sky Strongbox (@blue_sky_strongbox) on


%d bloggers like this: