There’s a lot of talk about routines and how important they are to build a healthy lifestyle. In my experience, many “health experts” overrate this notion, and as a result, pressure their clients or readers into overachieving or guilt feelings. Sure, it’s helpful to set good habits or guidelines, but it’s equally important to remain flexible, go with the flow, and listen to your body and mind.
Pain is NOT Gain!
“No pain, no gain”, has to be the dumbest slogan ever made up, which is why I’m guessing bodybuilders came up with that one! I see a lot of fitness enthusiasts pushing themselves far too hard, every day, without realizing that they are stressing themselves, both in body and mind. Severly overweight folks are running or biking too hard, and struggling doing so. Unfit people are in gyms wherever I go, hitting that treadmill or elliptical too hard, without realizing they are not helping themselves lose any weight or improve their heart health.
Why is this happening? The simple answer is, the majority of the health and fitness industry doesn’t want you to be healthy and fit. Why? Well, if everyone would become healthy and fit, they wouldn’t need the health and fitness industries to help, and there would be no market left for the industry top profit from. So instead they peddle confusing and conflicting information, and misinformation.
The thing is, living a healthy and natural lifestyle is far more straightforward than most people think. Your workouts don’t have to be daily nor grueling. Cooking and eating real natural food is not hard. Sure, you have to make more effort than sitting down in a restaurant, but that effort, once you get used to it, becomes part of your healthy lifestyle, and it becomes quality pleasure time, where you know you are doing yourself a lot of good. Keeping things simple both in your exercise and food department is the key.
My Daily Health and Movement Routine will look something like this:
Wake up around 6 am with the sunrise. The first thing I’ll do is get the coffee machine going, then hydrate by enjoying a few glasses of room temperature water with freshly squeezed lemon juice. Lemons are loaded with vitamin C and antioxidants, and the lemon water helps to get your system going in the morning.
Then, while checking and answering emails, I’ll have a couple of cups of organic coffee with a healthy amount of heavy cream. Yes, you heard it, heavy cream with around 25% saturated animal fat, which gives your coffee a silky-smooth taste and your body a good dose of healthy fat.
Yep, walk. Walking is seriously the most underrated form of exercise, when it’s actually a silent weapon to ideal Heart Health and Weight Loss!
Next, I will go for my morning powerwalk for around 3 to 5 miles (5 to 8km). With powerwalk, I mean walking as fast as you can. This elevates your heart rate within your aerobic fat burning zone, without pushing you into the anaerobic nonfat burning zone, which I call the stress zone.
This type of morning walk is the ideal way to wake up your body and mind and set the tone for the day. Power walking is a great cardio routine, burning fat, strengthening your heart, strengthening muscles, joints, and bones, and it helps to calm your mind. The best part? It’s not hard to do, and it’s fun. Even the Mayo Clinic Approves of Walking! Check it out here.
Most days, I will throw in three to five sets of planks along the way for extra measure. I love planks because they are the best exercise for your core and six-pack, they are always a fun and rewarding challenge, yet don’t stress your heart too much, which is why I include them in my routine on most days. It’s just a good feeling to have rock hard abs and a six-pack! The walk is always followed by a light stretch of the core muscle groups; legs, back, and core.
Next, back home, shower, and get to work around 8 am. I’ll usually spend one hour at my desk, writing blogs, replying to emails, making calls, and writing health plans. I’ll make sure to stand up at least once an hour, walk around the house, up the stairs, or do a set of 30 to 50 squats, a mini stretch and go back to work. These little mini-workouts I categorize as my daily movement routine, which are essential to staying fit, alert, and agile. Staying put at your desk for hours on end is counterproductive as your brain tires, you lose concentration, and your joints and muscles stiffen.
Around noon, every second day, I will work out either by swim or bike sprinting or with a solid bodyweight strength training session. The beauty of bodyweight sessions is you can do them anywhere, in your office, bedroom yard, or gym. The key is; Your Body Is Your Gym, no weights needed! If you learn how to use your body as your gym, you will save time and have highly effective workouts.
After the workout, I’ll hit the kitchen and prepare my first meal of the day, which will either be three eggs with bacon, vegetables, and avocado, or a substantial mixed salad with eggs and bacon on top! Next will be my much beloved last coffee of the day, a rich and creamy double Espresso before I settle back at my desk for another four hours of working on blogs, emails, projects, planning, meetings, and calls.
I will leave my desk every hour to walk around the house, run up the steps, or go outside for a brisk 5-minute walk and stretch a little. After the first two hours, I will make sure I go for a 15-minute walk inside or outside and add 30 squats. It’s essential to break out and move your body at least once an hour throughout the day.
Cooking Organic Food.
Around 6:30 pm, I’ll start prepping dinner, which will be five or six nights a week. I cook myself and eat at home as much as I can, using natural organic products and ingredients. That way, I know I am eating clean and sustainably farmed food. Sadly, eating out in restaurants all the time is not only bad for your bank account, but the food you are getting in most restaurants is sourced from conventional industrial farms, or rather huge “food processing” companies that use chemicals to grow their “food” and in the process poison you!
Wine & Dine.
Dinner will usually be around 7:30 pm, consisting of either beef, pork, chicken, or fish, sautéed in one of my unique sauces, as well as variations of sautéed veggies. I keep the portions on the smaller side, around half to two-thirds of a plate, with the vegetables being about two-thirds of the meal. In my household, dinner always comes with a glass or two of white or red wine. Contrary to what some Keto people say, a couple of glasses of wine a day is acceptable! One glass contains only 2 grams of carbs, and wine is high in antioxidants, which clean the bloodstream, of free radicals. More importantly, wine makes you feel warm and happy, and that’s a great way to end the day.
After dinner, the manual clean up. I prefer to hand wash my dishes using natural dish soap, free of chemicals, rather than a dishwasher. Following that, it’s wind down-time, either by reading, watching a movie or sports, or talking.
Around 10:30 to 11 pm is bedtime, to make sure I get a good 7 hours sleep before waking up again the next morning at 6 am.
Here is a Weekly Movement and Workout Routine:
1) Cardio 7 am Power Walk for 3 miles.2) Swim Sprints, followed by Negative Strength Training Session.
1) Cardio 7 am: 5 Mile Power Walk, stretch.
1) Cardio 7 am: 3 Mile Power Walk, stretch.2) Heavy Lifting of Body Weight @ Gym, Beach, or Forest.
1) Cardio Morning: 5 Mile Power Walk, stretch.
1) 8 am Power Walk, with Body Weight Routine, stretch.2) Cardio Evening: Power Walk, stretch.
1) Hiking, Trekking, Waterskiing, Swimming, or Walking.
Sunday: Play and Fun Day!
As you can see, simple, with a lot of walking and general movement, with only two strength training sessions per week, which work the whole body and all muscle groups in one, and one sprinting session. Please, do not break your strength training sessions into specialized muscle groups, such as leg day, chest day, and back day. By doing this, you are overdoing it, overstressing your heart too many times per week, and wasting a lot of your time. Do your strength training either with free weights or your body weight, and work your whole body in no more than 40 minutes, two times per week. Your heart will thank you with a longer life! As always, thanks for reading, and please drop me any comments or questions you may have.
Have a great weekend.
Former Olympic Athlete & Certified Health Coach.
“It is my mission to educate people on how to lose weight, how to build a healthy, strong heart, body, and mind, supporting a longer life.”
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