Inhale. lasting four seconds, then exhale, lasting four seconds. Repeat that four more times. How much more calm and focused are you after doing that?
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If you are not Metabolically Healthy, meaning that you do not satisfy all above requirements, including the requirement of not taking any medications for diabetes, blood pressure, or cholesterol, then we can do something about it.
Lifestyle changes will help you get you in the right direction, whichever the Metabolic Health Marker is.
Simple, manageable, and continued adjustments over time in your Nutrition and Movement will help!
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In the next 30 days, can you find a way to reducing or eliminating sugar from your nutrition?
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When we come take class, we’re here to train to get better at all the skills (see Fig. 1) to improve our fitness and overall health.
We’ll hear most everyone out there who go to the gym or their local boot camp class say that they “go work out” to sweat and to get their cardio in (see Fig. 2).
You can see how those who see their physical exercise that way as approaching it with no sense of specific purpose, or any thought to improve on anything in particular, which would ideally lend well to their improvement in their overall fitness and health.
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We were doing our Pumpkin Ruck at The Farmstead last Friday night, and while we were rucking with our pumpkins through the corn maze, our member Scott asked his daughter, “why do we do hard things?”
She immediately responded with enthusiasm, “…to improve our lives!”
What we encourage everyone who takes part in training here to do is to choose to do the hard things.
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Lose fat, gain muscle, and look good naked!
That’s everybody’s aesthetic goals.
Unfortunately, a vast majority of people’s goals end there.
There is fortunately, however, a small group of people out there who choose to have deeper and more meaningful goals.
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It is truly disheartening to see how we are misled into thinking that it will only take just a short of amount of time, without any effort to result in the positive changes we want.
We are all advertised and sold to based on our society’s growing need for instant gratification.
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When we’re training here at IMA, we have our Purpose, or “Why?” for what we are doing here. We also have our specific Intent, or specific training objective, for the training plan that is written on the whiteboard.
All the sets and reps of movements and exercises we do have a specific Intent and general Purpose to why we do them.
“We’ll get there.”
Read MoreYou can actually quantify how positive you are. Based on Gandhi’s words…
“Your beliefs become your thoughts,
Your thoughts become your words,
Your words become your actions,
Your actions become your habits,
Your habits become your values,
Your values become your destiny.”
…you can change your destiny to a more positive one by having more positive Beliefs, Thoughts, and especially Words.
Read MoreCheck this Health “Balance” Equation out (source):
Health “Balance” = Recovery - (Physical Stress + Psychological Stress)
= R - (E + S)
We all have the ability to control each of the variables in the Health “Balance” equation.
We all can choose to view and experience Stress in a more productive and even useful way in order to maintain Health “Balance.”
For Recovery (R), we can control how much and how well we sleep and eat (meats, vegetables, nuts and seeds, some fruit, little starch, and no sugar) as well as engaging in other Specific Recovery Practices like massage therapy, acupuncture, physical therapy, self-myofascial release, etc.
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A perfect example of why improving our Fitness and Health is so important:
It was about 10 minutes before Spartan SGX class this past Tuesday and I was on the lawn putting away the hoses I use for irrigation.
I was in a t-shirt, shorts, socks, and a half-laced up pair of Belleville ABU Flight Boots.
While I was moving the hoses and pipes around, an exquisite-looking BMW with tinted windows and sweet rims drove by on the street and came to a rolling stop.
When the BMW came to the rolling stop, I heard an audible "clink!"
Read MoreYesterday I took the time to head up to Smiths Ferry, Idaho to visit with an awesome friend to raft the Payette River for the first time. He was our guide at the aft of his raft for the 4 of us forward of his position in the raft as we made our way down the 9.75 mile route on the river.
Since this was my first time, there was an element of the unknown that I had to deal with and conquer. But I knew that I could fully place my trust in my friend to lead us through, based on his years of experience doing this.
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What is Fitness?
Fitness is observable, measurable, and repeatable.
Fitness is based on kinematics; it's based on Force, Distance, and Time:
Fitness is Work Capacity Across Broad Time and Modal Domains.
Fitness is also a hedge against Sickness and Chronic Disease.
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If you know how many calories you burn per day (using this), then it should be simple to figure out how to set up your meals that you are going to eat throughout your day.
One great tool to use is myfitnesspal.com to find out the macronutrient (protein, fat, and carbohydrates) breakdown of the food you eat.
Use this analogy: are you a baker, cook, or a chef?
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We all have our goals, e.g. to be at X Body Fat % by Y Date, or to finish the next Spartan Sprint in Z time, or to do 5 pull-ups in a row...
We'll work on the specific tasks we need to accomplish in order to reach our goals, but what the most important aspect of this is to be consistent.
A little everyday will go a long way.
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Meal preparation ahead of time certainly saves time and especially your money.
The bottom line: if you're able to devote time that you would be using to prepare your meals every day during the week, to other value-added activities and even business/income generation, then bulk meal preparation is for you.
Bulk meal preparation, or meal prep, saves you time, money, and effort, and you're better able to eat nutritious meals as well.
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What need to do instead of icing is introduce more movement...
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The burning is not from Lactic Acid...
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Try this one out to vary up your breakfast choices!
Acquire your Materials for Production :) on the weekend, and prepare your breakfast meals ahead of time, preferably RIGHT AFTER buying them...
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