MOTION IS THE KEY TO HEALTH
OWN YOUR BEING...
I've been working on a health book and want to share what I have so far... hope you find the info helpful.... Own Your Being
. The easy alphabetical way to feel better and live better...
Motion is The KEY to Health
This book is here because I feel there is a need for fitness instruction, not for elite athletes nor for the small percentage of people who move and challenge their bodies regularly BUT For the rest of us, ThE MAsses who SIT on their ASSes.
When I was in the sixth grade I grew 7 inches in seven months and i was HUGE.. my heroes were Arnold Schwarzenegger and Lou ferigno and the docs told my mom and I that id be six feet two and 225lbs.. But, I stopped growing and by high school everyone had Caught up to me. I went from playing center/power forward to guard on the BBall team and my new body type hero became Indiana Jones... at 17 I hurt my knee playing football(torn medial menicus) with my friends and I was out of commission for six months...at 18 I had an epiphany and realized that life is a marathon, not a sprint, and I reset my outlook on life...my new goal would be to live better and feel better, not to mention look better as I aged...after 30 years of personal and professional learning I have this....
OWN YOUR BEING
The easy alphabetical way to feel better and live better.
A-A is for Anatomy and the ASS... The gluteal muscles(your ass) are the most important structural muscle (different than your heart)... If your gluteals are fat and mushy or flat and flaccid you most likely have bigger health issues. Studies show that sitting on your butt everyday at a computer for work, for school or for pleasure, is slowly ruining your health... Coming up will be exercises, and other helpful information to help you stregthen your back and core at the office.
B is for breath... Breathe in and out deeply for the next 30 seconds and focus only on your breath... In, out, repeat.. This simple exercise will help keep you less stressed and more productive at work...
C- the four Cs of Fitness are analogous to the four Cs of diamonds.. Cut color clarity carats are pivotal elements that make or break a diamond... The four Cs of fitness are the pivotal elements of a fit individual.. They are Core Cardio Crossfit and Consistency..
Cardio is important for longevity, stamina and endurance and its benefits can be attained in short intense sessions more effectively than longer energy zapping sessions..according to recent studies..
Core is your abs hips and glutes.. Have diagram These muscles are the the most important of your skeletal muscles, as they have an involvement with every possible bodily movement...
Consistency... As my friend Andy Petranek cofounder of the whole life challenge and cfla always said, "Show up, don't quit, get results". Which leads to the 4th C,
Crossfit . is a concept based in functional fitness.... What functional fitness means is the ability to lift your kid over your head, or lift and carry the laundry, etc.. yes you can hurt yourself doing crossfit, but the gains, both in mental and physical strength far outweigh the injury risks, especially if you Own Your Being.
D- Daydream every day.... There is power in your daydreams, embrace the power, and direct that power to benefit you and everyone you come in contact with... All men dream: but not equally. "Those who dream by night in the dusty recesses of their minds wake up in the day to find it was vanity, but the dreamers of the day are dangerous men, for they may act their dreams with open eyes, to make it possible".
T.E. Lawrence, Seven Pillars of Wisdom: A Triumph
E- EVERYDAY HABITS
You brush your teeth daily, you make your bed daily, EXERCISE DAILY.. Doesn't have to be intense everyday, it doesn't have to take along time either BUT your body is a MACHINE, and it needs movement to be working correctly.... Walking for 15 minutes is enough to stir up positive cellular level changes... Stop sitting on your ass.. If you've been sitting for longer than 45 minutes YOU NEED TO TAKE A BREAK... Remember, motion is the key to health
Even two minutes of moving your body and breathing lead to healing benefits for you
F- Fighter fit.... We all have stress in our lives... A great way to shed some stress and pounds is taking fighting classes... there is no shortage of options, you have jiu jitsu studios like 10th planet and gracie-barra, boxing and MMA centers like EliteXA, Ex Champs Bas Ruttens place, Krav Maga studios all over the country, not to mention all the other martial art disciplines
that have studios in a town near you....
G- Game it up.... You got game? play a sport, for the fun of it, for the social aspects of it, for the exercise of it.... Tennis, basketball racket ball there are even dodgeball leagues you can join..Mix it Up... Crosstraining is one key to physical and mental strength... we all are creatures of habit, the routine becomes tedious, monotonous, changing things up, adding sprint days to stregnth training, or adding yoga to a crossfit practice can add the right amount of spice to keep you engaged in your athletic endeavors.
H- Happiness is a choice.... As a human being, the only thing we have absolute control over is our choices... Look for the silver lining in all situations.. Choose wisely.
I- Inversion therapy... go upside down, whether you can do a freestanding handstand(1%of pop), one against a wall, or maybe with your knees up on a box, hips over shoulders or as close as possible... Inversion leads to circulation improvements, and as it is static, it is great for therapy on the shoulder elbow and wrists....
J- Jumprope... low price, not a lot of space needed, great cardio, great coordination benefits... As a kid i tried boxing... I loved it, but I was not coordinated enough to jump rope...seriously. So years go by and as an adult I join Andy Petranek at his new CrossFit gym/box.. We become friends and I still can't Jumprope... AP forces me to buy a old fashioned beaded jr and learn how to do singles, like 60 in a minute, or he would stop referring me pts, crossfitters who were hurting themselves, and lo and behold I can Jumprope.... Singles anyways and a couple of double unders every now and then... Thanks AP.
K- kinesiology office desk ergonomics and desk exercises
L- Long muscles are better. discuss the difference in body style, and explain my theory of Bulky muscled athletes have more muscle tear type injuries than the longer muscled athlete... Long muscles are more flexible as well as more explosive...Jon Jones is an example of long flexible and explosive musculature..UPDATE.... 11/30/15. BonesJones is bulked up with musculature.. Will be fascinating to see how his new physique handles his explosiveness and power.
M- Motion is the key to health! Walking as therapy... take a walk, walk your dog, take the time to enjoy the sights, smells and sounds you encounter... be present....let the walk center you. then go back to work with renewed focus and energy.
N- Nutrition my approach of eating like a caveman as much as possible, get my carbs from fruit and vegetables, limiting my breads, rices, and pastas....Eat like a Caveman... Paleo diets or caveman diet means eating foods that were readily available to cavemen, ie, meats from all animals, nuts, seeds, and edible plants and root vegetables..... If you think the caveman/paleo diet lifestyle is high on protein, and low on carbs you are right... There is room for carbs however... afterall, your brain needs glucose to function... there will be sample menus and meals in the nutrition section.
Sample day.
Breakfast
Organic hamburger patty on English muffin with Irish butter and avocado.
Shot of green based juice.
Snack 1.
Piece of fruit, bag of nuts
Lunch
Turkey w lettuce tomato avocado and bacon on sourdough
Snack 2
Nuts seeds fruit veggies
Dinner
Chicken breast with mushrooms and fusilli
Sample menus... I have breakfast, lunch and dinner examples...Breakfast item: 3 egg omelet w hamburger mushrooms and tomatoes... After cooked toss uncooked spinach leaves on top. Can also add avocado.
Lunch item: turkey w lettuce and avocado on sourdough salt n pepper to taste vs mayo...
Dinner: salmon fillets w cooked veggies over squash spaghetti
O- Olympic lifts... the O lifts include the clean and jerk, the snatch and the deadlift... These exercises are advanced, not for everyone, however, they are by far the best way to develop explosive power, including jumping ability and striking ability.... have some science kinesiology facts to share here.... In my opinion, these lifts lead to superior sports and athletic performances.....
P- Pullups, Pushups, and Planks.... From the waist up, these are the only three exercises you need..... Full engagement of every muscle group from the waist up in each of these movements.... show illustration of muscle action in all three...Knees to elbows... one of the few pieces of equipment that I feel is required for personal fitness is a pullup bar.. pullups will be discussed later, but lets talk about the knees to elbows(toes to the bar) exercise... have diagram here.. this movement is core centric, and a great way to keep your lower back strong, and flexible...hang from the pull-up bar and while bending at the waist, lift your toes to the bar... If that is too much, bend your knees and lift them as high as possible..... Amazing core tightening.
Q- quality over quanity... when it comes to exercise, think quality not quantity, whic means Form leads to function... Quality form and technique in any kind of exercise leads to greater results, fewer injuries, one of the aspects of physicality that great athletes share is economy of movement.... Form leads to function.. quality over quantity
R- Run, row, rope climb repeat.... When exercising, much like most worthwhile endeavors, Repetition leads to excellence... dont be satisfied with one day of exercise followed by two or more days of sitting on your ass... Exercise is a choice... choose wisely.
S- squats squats and more squats.... The ONLY EXERCISE you need from the waist down is squats..and lungebacks . they build your posterior chain, which is the calfs, the hamstrings, and the gluteals, plus they attack the quads, and hip flexors on the front..... you can do these while you work, right at your desk throughout your day to combat the negative effects of sitting on your butt all day...
T- Tabata training Discuss Dr. Tabata, his theories and show examples of Tabata routines that can be achieved in the office environment...Tabata theory is 8 rounds of 20 seconds on, 10 seconds off of whatever exercise you choose....
At your desk, you can do squats, push-ups, dips, and knee thrusts....
U- urgency!!! put some urgency into your workout... urgency in your workout is intensity and intention mixed with desire...
V- Vocal exercises... everyone should sing and laugh everyday...
W-water
X- xrays of different sets of people.. xrays of women who work out and have healthy spines vs woman who dont and have osteoporosis.. also xrays of the physical effects of both extremes, sitting on your butt lifestyle and athletic injuries(fractures)
Y- Yoga.... Interview/dialgogue with a few top yogis...
Z- zoo fitness... animal walks.
Duck walk, bear crawl, crab walk, and frog jumps...these are great as tension breakers after sitting for hours... Take a walk on the wild side
Marc Golub, DC
Sotheby's
310-503-1479
Motion is the KEY TO Health.