Who wants
to live a healthy lifestyle?
I do!
Do you want to make good decisions when it comes to your
physical, mental, and emotional well-being? I hope you do.
There shouldn’t be anyone rebuffing this question. We should
all be enthusiastically living our lives. Your life is yours and should not be
accountable to Dr. Oz, Oprah, or
anyone else (me included). Well, your family and friends
should help you live life fully.
Strength
training
Everyone who knows me sees me coming at this point. I
understand we should all do some strength training. We do not need to be as
strong as the world’s strongest man or woman. Life is better if we pretend like
we want to be that during our workouts. You should practice strength training
at least three (3) days each week. It makes us feel better, look better, use
our food better, and just plain live a better life.
“I found myself telling a six
year old he was too old to pick up anymore.”
If anyone wants you to pick them up, DO IT! Children need
physical contact the same as adults. I am ashamed I did not pick him up now. I
will never make this mistake again. He will be a teenager soon enough and won’t
even want to talk with me anymore.
The simple fact of the matter is I was tired and am not as
strong as I was. I can fix this and started the night after I realized what
happened.
Nutrition
I tell everyone:
“If mother-nature didn’t make it
don’t eat it.”
Simple yes, follow this
advice anyway. Simple and easy are often a matched set. Paleo diets are founded
on this theme. This theme has been around since we started eating. Make your
own paleo like diet meal plan. Eat what you like
Cardio
We don’t all need to run a marathon. We all need to make our
heart and lungs supply the nutrients we need. Oxygen, H2O, proteins,
carbohydrates, fats, and micro-nutrients as well fit into this category. If
this system is healthy it will transport waste away from the body as well. I
use the Karvonen method for cardiovascular training efficiency. Hit the link
below to find your training zone:
I train cardio the same way I train strength: 50 – 85% of
maximum. Endurance athletes may need to leave the training zone when
competitions approach. Strength athletes will do the same thing for
competitions surpassing 85%. It is called a training zone for a reason. Peaking
is different than training in more ways than I will describe here.
Flexibility
Each joint should be fully capable of moving through the
entire range of motion (ROM) per the original design. Aging makes this less and
less habitual. Some stop squatting to pick up their pen, and then their end of
the sofa, it is perceived as homeostatic in nature. It is lazy in my book.
These folks endanger their backs.
“Use your
legs!”
No, use your entire body. The center of strength for our body
is the hips. They are the strength of every part of our frame. The back is
second to the hips. Make these structures strong and mobile within reason and
you will be strong and mobile.
I am looking for a link that outlines hip strength movements
and they all seem to outline mobility with strength as the result. If a full
ROM is not possible strength your nervous system, appropriately, doubts your
capacity in this part of the ROM. Corrective exercises are part of the
solution. Travelling through a full ROM, with an appropriate weight, is the
rest of this equation. Strength and mobility can be mutually exclusive. This is
where mobility training was born. It should not be exclusive from actual
strength training. *If you find a link to strength and mobility training
together please send the link to me?
Bringing
it together
What do you want from your training? Strength, endurance,
and/or mobility? It is easy to find the requirements for any sport online.
The National Strength and Conditioning Association is
responsible for the most practiced and successful coaches in the field. They
certify some people who are not quite up to the task also. You will be able to
tell after a short conversation if the coach, trainer, or instructor is the
real deal.
Make your decisions and make your workout yours. We are all
individuals. Every physique requires adjustments and a good coach can make
these adjustments for you. Strength, endurance, and mobility differ from one
sport/person to the next. Make certain you are doing the correct workout for
your goals and needs. If you have any questions I am happy to give you my
professional opinion. My email is always at the bottom of my posts.
Get stronger!
Do YOUR workout!