A cluttered, messy room can negatively impact your mood and overall health. It becomes difficult to clear your mind when surrounded by clutter. Misplacing items or tripping over dirty clothes can also make for a frustrating morning. A tidy room allows you to prepare for the day more efficiently.
Your bedroom should be a relaxed and calming space. Starting and ending your day in an organized area leads to lower levels of stress and increased productivity. An easy way to kickstart your productivity is making your bed every morning.
I began doing this several months ago and found that once my bed is made I’m motivated to complete other tasks. It provides a sense of accomplishment that I’m reminded of each time I enter my room.
This feeling drives me to pick up other areas of the house and check things off of my to-do list. Then at the end of a long day I come back to a calm, clean room and once again am reminded of my efforts earlier in the day.
The goblet squat develops lower body and core strength, while improving posture and mobility. It is safe, easy to learn, and very effective.
To perform, hold the weight in front of your body with your elbows tucked – this challenges your core and postural muscles without placing stress on your spine. Descent into your squat keeping the weight close to your body through out. Stand tall and return to the start position.
Goblet squats are a great option for beginners because it requires minimal equipment and the intensity is easily controlled. It has many transferable skills that progress towards more advanced squat variations.
Everyone can benefit from the goblet squat. It can be used in a variety of contexts and lays the foundation for a solid squat pattern.
No matter how committed we are in the gym – time off is going to happen. Regardless of the reason (sickness, schedule conflicts, travel, etc.) its important to keep the big picture in mind. A few weeks off throughout an entire year will not drastically slow down our progress.
Time off gives our body and our mind a chance to rest. We shouldn’t feel guilty about missing a few workouts. We should use that time to relax and recharge. A sustainable approach requires balance – the gym will be there when we’re ready.
The med ball slam is a great exercise to develop speed and power. It’s easy to learn and fun to perform.
Begin with your feet hip-with apart. Press the ball over head, keeping your core braced – this will prepare your body to transfer power. As you throw the ball stick your hips back (knees slightly bent) and allow your torso to lean forward and follow the ball. We want to utilize our legs to get the most our of each throw.
Avoid over extending your spine as you reach the ball overhead. This creates an unstable position that will make the throw less powerful.
Med ball slams can also be used a conditioning tool. It quickly raises your heart rate and is safe to perform while fatigued.
Rest and recovery is often overlooked in the strength and conditioning world. When we workout we place stress on our muscles and central nervous system – in order to recover from that stress we need to give our bodies time to rest.
There are several ways we can help our body recover from the demands of training – adequate sleep, proper nutrition, hydration, foam rolling, mobilizing, etc. We can control these factors and prioritize them for proper recovery. Taking 5 minutes after training to down-regulate (foam roll, breath-work, stretching) can help speed up the recovery process.
Without rest our body can not function properly. What we do outside of the gym is just as important for long term progress and sustainability.
The high plank position improves full body strength and stability. It challenges the ability to create full body tension and hold it for a period of time. Here are a few key points that will improve your technique:
Position your wrists directly underneath your shoulders – this is our most stable position. Avoid having your hands out in front of your body.
In order to create stability and tension through our shoulder joint we have to actively push the floor away. Don’t let your shoulder blades sink down towards each other.
We want to maintain a neutral spine and rigid core. Squeeze your glutes and keep your body in a straight line. Avoid raising your hips too high or letting them sag too low.
Developing a long term mind set takes the rush out of losing weight and improving your health. Drastically changing your behavior may help you drop a few pounds initially, but becomes difficult to maintain over a long period of time.
Consistently doing what needs to be done for months and years creates real change. There are no quick fixes when it comes to health and longevity.
There’s no rush on your fitness goals. Start slow and steady – it will produce more consistent results over a longer period of time. Remember – we’re in this for the long run.