Workout Smarter

“The most important measure of how good a game I had played was how much better I had made my teammates play.”

Bill Russell

The evidence is clear, 150 minutes per week (or more) of ‘activities that promote movement that are fun’ (my term for exercise) is clearly and scientifically warranted for maximized QOL. Once you crack the nut of moving more, there is a chance you may get so excited about the new-new you that the dreaded ‘Over Use Injury’ may occur.

Been there, do not want to do it again!

In your love for staying in shape and finding your passion to live life to the fullest years, your exercise technique may fail. Posture may break down, you may find yourself out of sync and possibly over lift,and over train. Chronic issues and pain can start from over use injuries.

Here are some tips to work on, slowly!

1. Posture- Critical, if in doubt ask or read up on the movement

2. Form- Like posture; proper form is crucial to doing a movement correctly

3. Correct resistance (or weight)-Too much weight can destroy your form and posture. Lighten up and do it slowly, get the most out of the movement

4. Hydration-Keep the water bottle handy and drink it down

5. Warm up/cool down/ stretching-Critical for everyone, but especially my boomer sisters and brothers

6. Nutrition-Before training and after training macronutrients, Fats 20-35% of calories, Carbs 45-65%,and Protein 15-25%

7. Rest-Now this is my biggest problem, and a constant struggle, but it may be the MOST IMPORTANT POINT. Do not train the same area constantly, switch it up. Some of the big boy fitness companies call it “Body Confusion”. I call it don’t be a bonehead like me and keep it fresh. It really does not have to be that complicated.

Keep it simple; think about my grit words-

· Relentless

· Resilience

· Courage

· Faith

· Optimism

· Confidence

· Resolve

· Sticktoitiveness

· Perseverance

· Badassness!