Thursday, October 24, 2019

A Simple Fitness Concept to Catapult You...

I get asked a lot about the secrets to longevity in fitness in pursuit of quality of life.

(I have been doing this steadily and successfully for 24 years).

There are plenty of fit formulas out there and plenty of talent in the industry to help you. Whether you hear it from me or hear it from a fellow fitness fanatic you need to hear it (again). We often need reminders nothing more.

It comes down to one word...

Consistency.

Consistency in how you move. You have as much energy as you use.

Consistency in what (and when) you consume. Your biology is your biography.

Consistency in how you recover from workouts. Recovery catapults future workouts.

Master these ACTIONS and you will be fitter and live a high quality of life.

We all desire quality of life.

Just make sure you put yourself in a position to deserve it by acting on your desire.

3 Reasons You Might Be Struggling With Progress In Your Fitness Plan...

Fight For Your Fitness...
 
Do you even have a fitness plan?

You absolutely need to set clear end goals that include weekly action targets that you can hit. A fitness pro can help you get clear on what you really want to achieve with your fitness.

Do you know how to properly recover from structured workout programs (with momentum)?

Proper recovery is vital for your fitness progress. There are lots of concepts to consider using to maximize your recovery. Work/rest ratios, workout recovery windows, staggering your workouts, working around injuries, active rest, massage, and foam rolling are all concepts (tools) that a fitness pro can use to help push you along in your fitness journey (think long term…think lifestyle)

Do you know how to jump over unforeseen hurdles with scheduling?

Often times our weekly schedules go wacky. How will you combat this? Who will hold you accountable? A fitness pro can hold you accountable and keep you on track with your earned momentum (your workouts provide the momentum not your thoughts or wishful thinking). Sense of accomplishment breeds momentum which breeds more accomplishment.

Why You Should Exercise Each Week...


It is important for you to exercise each week where ever it may be...
  • Stops and starts diminish the training effect (which is a compounding effect), also affects trainer's ability to program you effectively
  • Muscle can go stagnant (sedentary build up) usually starting around 72 hours
  • Any gains may be lost with lack of consistency in your training frequency
  • Lack of exercise leads to a host of bad habits starting with poor nutrition choices and sloppy sleep/rest cycles

Tuesday, July 9, 2019

High Intensity Incidental Physical Activity (HIIPA)...


Learn and apply this word researchers came up with: High-Intensity Incidental Physical Activity (HIIPA).

This happens every day when physical activities cause heart rates to spike and breathlessness to occur.

Think about running down a bus or train (try it LOL), sprinting up stairs, or doing yard work extra-fast (set a timer), or your dog walking you (well maybe). 

According to the new U.S. Physical Activity Guidelines, any moderate to vigorous exercise, for 30 seconds or a few minutes, can boost heart health if done several times during the day.

(It's an effort you can sustain for a short time, which is great for your busy schedule!) 

Sneak in a quick express workout by bounding up some stairs anytime, biking home to a timer, or doing 50 pushups on a bathroom break (not kidding). 

Always be ready! 

Pack workout gear to prepare for some HIIPA and or course implement structured express (HIT) workouts. We know that if it gets off your "to-do list" and onto your schedule you will more than likely get it done. Hold yourself accountable. 

Wednesday, May 29, 2019

3 Things To Consider In Developing Your Fitness Philosophy...

1. Never be a one trick pony. Be well-rounded and think of your body as one working unit rather than by body part   
 
2. Motion is lotion. Assess your lifestyle and include the proper mobility training to support it  
 
3. Work from a concept called compressed productivity (aka express workouts or HIT). Essentially, you are doing more work in less time (density training). This is a great way to maximize your time

 
Be sure and included a sound strategy for your lower body.  
 
Too many people neglect the lower body.  
 
Legs feed the wolf.

Onward...

Tuesday, May 28, 2019

Benefits Of An Express Workout...


Express workouts are typically considered high intensity training (HIT). Sure you can create variations, but high intensity training has a ton benefits and you can get many of them in a short period of time. Most notably there are big metabolic and cardiac benefits as well as noticeably quicker improvements in conditioning.  

Do keep in mind HIT is different than high impact training. You can do HIT without the involvement of high impact training (often joint pounding). This is great news for anyone looking to increase their heart rate but want to keep their risk of injury down.

High intensity work is most easily identified at heart rate measurements greater than 80% of your maximum heart rate (you can estimate this). You also know you are in the zone when you have shortness of breath, you can't converse, and/or burning in your muscles.
 

Do more in less time...

We have more responsibilities and distractions that pull on us. The stress from all this can affect our ability to stay focused on our fitness goals.

Doing express workouts can liberate people with busy schedules! When you decrease the time to commit you decrease the psychological barrier allowing for a greater chance at success. We call this slow cooking your progress. How do you eat an elephant again?

Seek balance...

When we are out of balance our workouts, nutrition, and overall production suffers.

Many of us then pound caffeine and energy drinks reactively not realizing the metabolic storm coming (you control your chemisty FYI).

Let's get back to basics. Start with movement.

How to do it...

You can do these workouts with your body weight. It is that simple.

Focus on mobility, range of motion, joint decompression, hip function/mobility, torso conditioning, and you can even add basic strength moves.


Great news...

Learn and apply this word researchers came up with: High-Intensity Incidental Physical Activity (HIIPA).

This happens everyday when physical activities cause heart rates to spike and breathlessness to occur.

Think about running down a bus or train (try it LOL), sprinting up stairs, or doing yard work extra-fast (set a timer), or your dog walking you (well maybe). 

According to the new U.S. Physical Activity Guidelines, any moderate to vigorous exercise, for 30 seconds or a few minutes, can boost heart health if done several times during the day.

(It's an effort you can sustain for a short time, which is great for your busy schedule!) 

Sneak in a quick express workout by bounding up some stairs anytime, biking home to a timer, or doing 50 pushups on a bathroom break (not kidding). 

Always be ready! Pack workout gear to prepare for some HIIPA and or course implement structured express (HIT) workouts. We know that if it gets off your "to-do list" and onto your schedule you will more than likely get it done. Hold yourself accountable. 

Sunday, May 26, 2019

Pillars For a Fit Life...


We have to earn everything in life...

We have to earn our bodies through proper training (if you want to be fit).

We earn our outcomes (most of them) by developing the brain power to make great decisions (especially if you want to be fit).

We earn our meals by working hard on our bodies and brains (if you want to be fit).

We even earn those cheat meals (never cheat weeks). What did you indulge in this last weekend?

All the areas of our lives need improvement. Hard (and smart) work is required to improve fitness (and just about everything else in life).

Massive action (start with daily tweaks) needs to occur to really make the life you dream of.

You still have dreams correct?

Below are 10 pillars you can adopt to take control of your fitness and your life:

1. Eradicate dead, wasted time. Use your commute to get better. Use audio books, podcasts, or focus on gratitude development. You can also set the tone of the day with the right music too!

2. Practice deep breathing. This reduces stress by increasing oxygen to your cells therefore increasing relaxation. This also helps fight off impulsiveness and metabolic noise (cravings).

3. Practice more smiling (one of my focuses). Smiling shows strength. It shows you are in control and when you in control you definitely worry less. Smiling helps program your mind to look at challenges as opportunities.

4. Use belief to catapult you. Being sure about something can help shape outcomes (even destiny). Be clear on what you want to get near the outcomes you desire. It would be wise to seek help here (goal setting, actions plans, etc).

5. Embrace toughness. You will be tested in a focused fitness program (and in life); your will, courage, strength, and resolve. It will hurt. Push yourself a bit more. What is the worst that can happen? Either way you still probably get better at some things if not several things.

6. Adopt relentlessness in your pursuit of becoming more fit. Quitters never win. You stand a chance if you stay the proper course.

7. Rest and recover (rinse and repeat). For consistency, shoot for 8 hours a night and engage in proper recovery from workouts (seek help here). Quality sleep helps boost immunity and mental function. It also is needed for muscle recovery. Naps (polyphasic sleep) are great too and underrated!

8. Prepare for the next day and set objectives before bed. What are your objectives for the next day or week? Try a Sunday planning session so the week stays with you. This will do wonders for your productivity. Try it!

Remember this...your meaning in life (your why) is different than your objective(s) in life. Your actions (hopefully weekly) are your objectives. These two things should be in harmony however.

9. Unplug, get offline. There are such things as technoference, social fatigue, low-battery anxiety, and even nomophobia (no mobile phone phobia). We check our phones and such 50-100 times a day (maybe more). This fight between dopamine and cortisol (explain later) can wreak havoc on our metabolism. Enough is enough.

10. Fuel your brain. This can be a bit complex, but there are many ways to turn the brain on and dump the accumulative brain fog. 3 things to think about: cleansing, nourishment, and revitalization.

Achieving human optimization...

There are many ingredients that can help you achieve human optimization. Whatever you desire to focus on remember this...

You have to earn it. It will be yours.

Everyone has something to teach you if you are willing to listen. Too many times major learning opportunities fall on deaf ears. The more knowledge you have and can apply the better champion you will be.

It comes down to this...

Earn your muscle, meals, and metabolism.

Take control of your chemistry and your movement and you can take control of your life.

Onward...