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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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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The Best Affordable piece of Exercise Equipment

September 26, 2018

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For those that prefer to exercise at home or while traveling, the best and most affordable option for strength-training equipment (besides your own body-weight) are Resistance Bands, aka Exercise Bands, Tubing Bands, etc. Basically, they’re nothing more than big strong rubber bands with handles on each end. Prices, brands, sizes and what they call them will vary greatly. My favorite are the “First Place Travel Bands” from the online company @perform_better. They include a door hanger, come in a Light, Medium or Heavy thickness, and currently cost $18.95 usd (I make no money telling you this.) They are superb for working the Upper Body. There are many exercises you can do with them. I recommend starting with the two exercises I demonstrate in the video above, which is a Horizontal Press and a Horizontal Row. Just make sure to attach them somewhere safely and correctly. Start slow, perfect your form, build strong. From time to time, inspect each band for any cuts or worn-out areas that may tear while using. Replace as needed. The thickness is important, because this determines how difficult they will be when stretched during use. Typically they range in thickness by colors. Different companies use different colors to represent how difficult they are. Some may be too easy, some may be too difficult. You will need to experiment. You should be able to do a minimum of 5-10 perfect reps with whatever size you choose. I do use these regularly myself and in fact used them exclusively for an entire year to train my upper body when I was age 31. Combined with a complimentary diet (and complimentary sleep), I became the leanest and most muscular I’ve ever been. I weighed almost 15 pounds heavier than I do now, mostly lean muscle (I did also squat heavy often using barbells, etc which made my hips and legs grow more muscular but also heavier). However, it did prove to be much more work than I would ever want to do again, especially eating enough healthy calories to support more muscle mass. My point though, Resistance Bands are a great option for doing upper body strength work. I’m always here if you have any questions! #bssbbooks #blueskystrongbox

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You must SQUAT every time you exercise.

August 8, 2018

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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

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How Well Can You Crawl?

August 3, 2018

 

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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

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New Health & Fitness Tips! So i’m doing a Free Video Series on what i consider to be the Essential Elements of Health & Fitness. Until the end of the year, my plan is to release one new video each week covering a fairly wide range of information, doing my best to limit most of the main points to 3 things. Tune in. These videos are free. I’m doing these to help. I know more than anyone how confusing and frustrating diet and exercise stuff is. I’ve worked professionally as a Personal trainer for well over a decade. My hope is to clear up some of the confusion. Take notes, ask questions. I’m always here to help…

September 26, 2017


“Refocus after Time Off” 8/28/17 Carlton Cullins-BLUE SKY STRONGBOX-Personal Trainer-AustinTX

August 30, 2017


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