This is a really good question when it comes to training for a sport, life or a specific goal. I don’t know about you but there is more to my life than fitness. I love spending time with friends, my beautiful wife and my 8 week old daughter. On top of all that I LOVE to fish. My specific is Kayak fishing. It’s a blast and has put me in some pretty exhausting situations in the past. The question is can my hobby or extra activity be calculated into my fitness workouts?
Check out what I have to say about this! Be sure to subscribe!
Building your own home gym can be easy and CHEAP! You don’t need all the fancy equipment or total body machines. They are big, bulky and end up being a giant clothes hanger. Take the time and watch this video. These tools can easily be stored in a small closet in the garage. You can take them anywhere and use them whenever you want. Don’t just pay for a gym membership because thats what everyone else does. Build your own gym.
Have you heard about Coconut Oil yet!?
I have been all about some coconut oil lately. It’s funny what a little research will do to societies view on something. Coconut oil is nothing new. Its been around just as long as EVOO, grape seed or any other oil. It was labeled high in fats and unhealthy in any moderate amount. Then research happened and now people are all about it.
I am going to make this article as easy as possible to read with a few expensive words thrown in.
Isn’t coconut oil high in bad fats!?
There are three types/sizes of chains when it comes to fatty acids (acids found in oils). There are short chain fatty acids, medium chain and long chain. Coconut oil is predominantly made with medium chain fatty acids. Compared to other oils which are 95% or more long chain fatty acids. It doesn’t matter about saturated and unsaturated. It’s all about the size baby!
How does the chain size make it more or less healthy?
The thing about ALL foods is it comes down to the way our body metabolizes it. That’s the determining factor of whether it’s healthy or not. If it’s harder for your body to break it down 9 times out of 10 there is a healthier option available.
Going back to the chain size…Long chain fatty acids need more time in the body to be broken down and sent through the body to be eventually used by our systems. Only problem is the long chain fatty acids have to be broken down even more once they hit the intestinal tract. This means it has to be sent through the blood to get it to the right places to be absorbed. Unfortunately these fatty acids get hung up in arteries and aid in the clot forming process. This is a bad thing.
Coconut oil is different. The pancreas is what helps do a lot of the fatty acid break down so because of the medium chain (size of the fatty acid) there is no pancreatic break down needed. It basically skips over this and heads straight from the intestinal tract to the liver where it’s immediately used as a direct energy source for your brain and body. How sick is that?! You’re able to skip over a whole process in your body just by consuming a different size chain. Crazy.
Now these MCFA (medium chain fatty acids) still find their way into a bit of your blood stream but do not affect the clogging of your arteries. It’s used right away as energy.
What can I use Coconut Oil for?
These are a few facts proven by studies that I thought were worth noting.
Coconut oil helps:
1. kill viruses and bacteria
2. Energy levels
3. Digestive issues or poor bowel function
4. Reduces Inflammation
5. Has the ability to increase the metabolic function in your body which aids in weight loss.
6. Cure chronic dry skin, chapped lips.
What I am currently using it for:
1. I start my day off with a cup of coffee and a table-spoon of coconut oil. Mixing the two together gives you a sweet taste and a smoother blend of coffee.
2. I have killer ashy elbows during the colder months..TMI? Well I am starting to put it on them more.
3. I usually have bad chapped lips right around this time due to all the chapstick I have to use (yes that’s what the chapstick company wants, use more product and get worse). Because of my morning ritual I have not had to use any chapstick since but if I do need some I use C.O.
4. My daughter has dry patches of skin on her feet and hands (normal for new babies) I apply a little bit of oil on to the dry areas to sooth and moisturizes. I have also heard it works awesome on diaper rashes.
5. I put it in my dogs food for his health. There are lots of studies out relating to the health benefits in animals and C.O. Read up on it!
6. Cooking. I use it for just about every dish I make. Whether I am baking or pan cooking.
I hear about people using it for:
hair moisturizer, sun screen and shaving cream as well!
Now go buy some coconut oil. The best kind to buy is coldpressed, unrefined, 100% organic. It’s the only way to go!
Just admit it..you’re a workaholic. You’re driven to succeed. You understand and are willing to do whatever it takes to reach success. You understand that complacency and mediocrity is for the birds and you will do whatever it takes to put food on the table and clothes on your back (and your family if you have one). Because of this hard-working mindset you don’t have time to workout.
What I want to do is break down this workaholic mentality and give some options and workouts for you to do throughout the day. Anyone can make themselves busy. We choose the way we use our spare or extra time. When people say they are too busy to work out it drives me crazy because they really arent. It’s just another excuse.
If you call yourself a workaholic or just think that your job takes up too much of your time. I want you to consider these next few steps or questions.
Below are 5 steps I need you to consider/do before you decide what the best workout location and tools fit you best. Following this post will be a series of posts with workouts for your specific location so stay tuned!!! If you work in an office or at home there will be something for you!
Step 1: What is the true definition of your responsibility at work?
8 out of 10 people do more than what they are really paid to do. This can be a good and bad thing. The Good: You are passionate about going above and beyond what is expected of you and you strive to put 120% into everything you do. The BAD: You’re a micromanager. You can’t trust the work on anyone else so you feel you have to do. You make the phone calls, you push the paperwork and you mop the floors too. One word…delegate. The good quality is awesome I am a firm believer in this but you need to understand and be able to decipher between the two.
Step 2: What is your roll?
Are you the CEO, boss, manager, Office assistant or maintenance? What freedoms do you have? Example: Hour lunch break, chill boss that would allow you to take an extra 30 min to yourself, self-employed, ability to eat at your desk while you work? I’m not asking what your businesses “policy” is just what are you able to get away with without losing your job?
A lot of jobs are pretty chill about certain stuff. If it’s okay to take little 10-15 minute breaks talking to joe blow in the break room then you may be able to spend that time doing something more constructive….like building a killer body!
Step 3: Take a look around:
I get fired up talking to people about where they work and how they can incorporate more workouts into their day. Creativity is the life blood behind this blog. It’s what makes nit thrive. If I was given the job to analyze your job and home and build/design a gym that would fit your every need both at home and away I would so be the CEO!
There is a difference between the guys/gals who have time for the gym and just don’t want to go and the people who truly wish they could find more time and ways to workout but they just can’t (or so they think). The passions are often times different. I would take a person who has no more passion than what’s in my pinky finger over someone who needs their hand-held the whole time who makes more excuses and problems then solutions. Because passion can grow. If you show someone the light they are going to walk towards it.
Look at what you have. Do you work in an office? Do you have your own office or do you share one? On your floor or in your building do you have access to an empty room or office that nobody uses or isn’t using currently? Most of the larger buildings have a stair access to the roof. Does yours? You can’t expect to be able to get on the roof but you have 15-20 stairs that nobody else is using! In order to really make this thought process happen you have to get the traditional gym setting out of your head. You going to do everything you think you must have a gym membership for no matter where you are. It’s a mindset you have to adapt.
Step 4: Note your social media
You think i’m kidding don’t you?! We are a part of a generation that has been consumed by this platform and now we are pushing it on our kids. It has taken me over two days to finish this post (main reason was my site didn’t save my rough draft) but I bet 50% of it was from notifications and distractions from my phone. Instagram, facebook and twitter are constantly going off with new things.
This stuff has the same addictive power as alcohol and drugs. You don’t believe me then think about this; drugs ruin families, marriages and relationships. You can’t sit here and say that these social media platforms have not been working their way into more marriages, families and relationships in a negative way. Just the other day they had a bit on the radio about facebook ruining relationships. People were calling in and spilling all this personal business that facebook was responsible for.
It’s a choice. You choose to turn it on, you choose to be notified. Start really looking at the time you spend doing stuff like YoutTube and Facebook. I bet you could add up a few minutes to get in a workout! Which leads me to my next step..
Step 5: Put together you no excuses workout plan.
That’s right. Think about these 4 steps and see what you can do with what you have. I am going to be uploading a series of posts that will be geared towards workouts in specific locations like stairs, offices, parking lots etc. Nobody is the same as the other. Everyone’s job description is different. That’s fine. You can still break it down to see what you have available and what non negotiables you are working with.
So pick and choose what you have available and let me know what you have! I would be more than happy to turn your problem into a solution. Comment on here or shoot me an email william.beyondgymwalls.@gmail.com and fill me in.
This one is for die-hard stay at home moms and dads and anyone else who can’t stand being limited to their local gym to get in a killer workout!
The plus side to this is anyone else looking to go beyond the gym to get in a great workout can read this post and get some tips and tricks to make their workout from home a success. Nobody really has time to do much anymore these days….or do they? To be honest, it’s not about the amount of time in the day but what you’re doing with your time during that day!
That’s a whole blog post in itself!
I wanted to give you one of the best ways to get in a workout right from the house. It’s simple, easy to do and able to be done right from the comfort of your own home. To me that’s what working out is all about. Not about flashy gym equipment, crazy membership fees and complicated workouts. Let’s go back to the basics and learn how to construct your own home gym for FREE. This at home workout is going to consist of 4 exercises you can do by using just your bodyweight, chair and a few books. As I get closer and closer to becoming a dad for the first time I realize what it’s going to take to stay on my workouts and be sure to do whatever I can to stay in shape. Even if it means building and using my own home gym!
So if your schedule is crazy, your too busy to hit the gym
or you only have enough motivation to roll from the couch to the floor then pay
Warmer weather is coming up fast so the length of warm up will vary. If It was the dead of winter and your stuck at home trying to get in a workout, than I would suggest taking at least 8-10 minutes just warming up. As summer approaches I start including my
warm ups into my workouts I do at home.
Each warm you do should be geared towards what you want to work that day. This workouts is a little more lower body, ab and chest focused so that’s what the warmup with focus on.
Repeat this 3 times:
1. Jumping jacks 1 Minute
2. Mountain Climbers 1 Minute
3. Body Weight Squats 15 reps
4. Mid-Push up holds 20-35 seconds
You warm? Good let’s get started!
The work: The reps are written as Eay-Medium-Hard
I want you to do 3-4 rounds of this with 35-45 sec between each exercise. You can add time or take away if the break is too short or long.
1. Walking Lunges 15-20-30 reps each leg ~ Grab something to carry around the house. It can be a child, book bag full of books, giant bag of rice, 65+ lb dog etc. Remember, you’re at home so get creative.
2. High knee jumps 15 – 20 – 30 ~ Put your hands out in front of you, palms facing down about waist height. Your goal is to jump straight up and bring your knees into the palms of your hands and back down. Repeat this back to back for the desired rep range. If you can’t do both knees at the same time do one at a time as fast as you can.
3. Book Climbs: To failure with push ups. ~ Round up all those stupid phone books you have lying around because they are about to become apart of your workout! Your going to start with one hand on the books or object and the other on the ground in a push up position. Start by doing a push up and then climb over the books and into another push up on the other side of the books. Repeat this until you have hit an even max on both sides.
4. Explosive Step ups: 15-20-30 ~ Grab a chair, bench etc. and place in front of you. Be sure whatever object you are using is capable of holding your body weight. Start with one foot flat on the top of the object. That planted foot will be your “driving leg” to start the exercise off. I want you to drive up and at the top point your going to switch your planted foot with the other leg before you come down. Your going to repeat this for the desire rep range.
Is this making sense? If not, check out this video I made of this specific at home workout. I did it in the convenience of my back yard with things I had lying around my garage.
If you liked this little sample workout then stay tuned because I am going to be making more posts like this for specific locations and specific jobs that people may have. It’s going to be legit!
P.S If that video didn’t spark your attention check out this one!
What’s in your gym bag?!
Over the past 10+ years its funny to look back and see the changes that have been made to the contents in my gym bag. I know just starting out was some kind of preworkout, gloves, creatine and protein powder. Now You would find an extra pair of Vibrams, lifting straps, and extra TRX system and maybe an extra pair of briefs (i’m not a boxer kinda guy). My point to this is the simplicity of where I am now compared to then. I have more experience, I do more research and I have been in the game for some time now. I see some guys who walk into the gym carrying hockey gear bags and just wonder what kind of stuff they have. No matter what you think is important, I wanted to give you my top 5 must haves when it comes to the gym. These are 5 things that you can either buy or download that will make your life easier, and your workouts more convenient.
1. Interval Timer App: This thing is so simple but its beast. I picked it up for the whopping price of FREE off my app store. You may just use your watch which is fine but then you have to always be looking at your watch to know when your session is done or when to start. I have been using this app to keep track of all my HIIT cardio sessions whether it’s hill sprints, battling ropes or any other body weight conditioning workout. The best part about it is you can adjust the duration and rest periods super easy and there is a loud alarm that goes off when your done and when your about to starts.
2. A good water bottle: True Story: Lady was walking on the treadmill at my gym and went to take a swig of water from her Deer Park water bottle and ended up almost choking to death. The water went down the wrong pipe! She may have just been only walking but to her that may have been a lot so when you combine being out of breath with a “free spill” water bottle its only time that this is going to happen. Get a bottle that has more control over the water coming out of it. I know camelbak sells some pretty cool bottles that you have to suck on a straw to get the water out. I personally use a brand called Contigo. It’s cheap and it works awesome. The day of the screw off Nalgene bottles are over!
3. Headphones: There is nothing like having a good set of headphone in your gym bag. If your still rocking the standard Ipod buds than I suggest you venture out! I grabbed a set of Phillips water proof headphones about 6 months ago and have been very pleased! They do awesome with canceling out other noises and out of the box they stay in my ear! Which is usually unheard of. I did a review of them when I was in Florida last year check it out here
4. Mobility Tools: You can go to amazon and find all different kinds of stuff to throw in your gym back but a simple lacrosse ball or tennis ball will do just fine! I will also keep a golf ball and racquet ball just in case. I try to have some kind of tool at all stiffness levels. Some soft tissue needs something a little softer to break into. Going straight to a lacrosse ball can be pretty brutal is this is new to you. You can also look at getting a small foam roller. I have a couple big ones but they make some that are about a foot long that are perfect size to shove in your bag for later!
5. The Calorie Counter app: I think that’s the literal name too Like I have said before I am not big on counting calories but even I have to check my macros from time to time if I am not seeing the results I want. With this app you can simply search for what you ate plug it in and it gives you the entire break down of whats in that food. You can fill your entire day and know exactly where you are at on calories. It’s awesome and beats using a pad and pen to do all your logging!
6. Jump Rope: I was big into jump roping in college. I remember I would do 20 minutes of jump rope at the end of a workout. It was brutal but I go to the point where I was good at it. It all comes down to technique and a good jump rope. There are tons of them out there. Rogue sells some simple thin cable jump ropes that feel amazing for what they are. A lot of today’s jump ropes have to be built to withstand guys/gals who do mostly double-unders so the gearing in them have improved a ton since I started using them. Keep a jump rope in your gym bag and pull it out when your crunched on time or are looking for an easy way to get your body warmed up for your training.
Be intentional about what you put in your gym bag. One of the biggest excuses for people not working out, or getting in their mobility work is because they don’t “have what they need”. Keep an extra pair of everything in your bag. It’s not like your carrying it around all day!
If you have ever heard of the term “super food” than you know exactly what I’m talking about. Super Foods are packed with antioxidants and other powerful vitamins and minerals that could single handedly change your life for the better. They are not your typical diet foods.
Check out 4 of my favorite super foods that you can add to your diet today!
These things are packed with antioxidants that aid in the fight against cancer and heart disease. They are also high in potassium and Vit. C. Try to eat a 1/2 cup a day but be sure to supplement other fruits in as well. The more color the fruit has the more antioxidants they have!
That’s right..what used to be a dieters vice is now their best friend. Recent studies show that dark chocolate is loaded with antioxidants that can lower blood pressure. Research says that eating dark chocolate with a cocoa level over 60% is best…the darker it is the lower the fat and sugar content as well. Don’t forget that moderation is key. This can be a great additive to your already stellar diet foods.
Spinach and Kale:
Studies show that nutrient dense kale and spinach strengthens bones, decreases the risk of prostate cancer in males and ovarian cancer in females, and slows the loss of mental function as you get older. Serving size daily should be at least a cup a day! I combined these two diet foods together because they are both considered greens and are equally as powerful! Both of these greens are awesome sauteed in a little Olive Oil and minced garlic!
Gluten free, delicious and packed with a healthy serving of protein, this super food is one of my all time favorite. Its one of the only sources of complete proteins that can be found outside of an animal source. You can treat this stuff just like rice and side it next to a slow cooked salmon fillet or add some ground beef, kale and karrots and turn a simple dish into a super food packed dish.
Start adding these to your diet stat!