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The Elusive Balance

The Elusive Balance: Embracing the Other Side

We’re always talking about balance in life.

  • Work/life balance
  • Balancing our needs with the needs of others
  • And so on…

But what does that really mean? If you think about it, it suggests one thing: we’re constantly out of balance. True balance is fleeting—a moment in time, not something we can sustain indefinitely.

This past Labor Day, I decided to take a break from my usual highly-structured routine. After two hours of work in the morning, I committed to doing absolutely nothing productive for the rest of the day. My plan? Sink into video games and movies—preferably both at the same time to satisfy my ADHD cravings—and indulge in some “whole foods” like Oreo cookies, Lay’s Sour Cream & Onion chips, Nutella bread, and cheese nachos. The order of consumption didn’t matter; the goal was simple: sit in my chair for 12-14 hours of gaming bliss.

Mission accomplished.

But why did I do this? What was the point?

Well, my schedule is normally packed. I don’t spend hours scrolling through social media, binge-watching shows, or getting lost in video games. I’m productive, regimented, and in bed by 8:30 p.m. Saying I’m structured is an understatement. But that kind of discipline has a price. Every few months, I start to feel boxed in. And when that happens, I need the complete opposite—an all-out break from routine.

Labor Day arrived right on time this year. I’d been feeling increasingly caged, so I knew it was time to hit the reset button.

Now, I get that I’m probably an extreme case. For you, a break might look different.

After my day of gluttony, I eventually managed to peel myself out of the chair (it took two tries). My body felt ancient, and after a glance in the mirror, I thought for a moment it might be true—just kidding. But honestly, I was grateful. Grateful that I don’t spend most days glued to a chair. The next day, I was genuinely excited to get back to my routine, refreshed and ready to tackle my day.

Occasionally living on the other side of my usual habits makes me appreciate the balance I’ve worked so hard to create. It reminds me of who I am and how far I’ve come. Years ago, I was a video game addict, gaming 40 hours a week while running a business. Reconnecting with that side of myself once in a while gives me the mental break I need and reinforces just how much I’ve grown.

So, what works for you? How do you navigate the fine line between productivity and rest, routine and indulgence? Let’s hear it—how do you balance on that proverbial razor’s edge?

Get ready for the summer w/ Shape Up Fitness & Wellness Consulting

Beginner’s Summer Fitness Challenge 2015

Summer is approaching quickly and with it the sought after goal to look great in a bathing suit or bikini. Maybe you just want to be healthier than you are now. This Summer’s Fitness Challenge is designed to gradually increase your workout regimen and improve on your eating habits. It is a gradual approach and not a quick fix. By the end of summer you should see huge improvements in your overall fitness levels.

Beginner to Fitness

Each week we will add a a little bit to your routine. Keep doing what you have been doing and substitute or replace as required by the weekly suggestion. The video demonstrates all the exercises of this Summer Fitness Challenge:

Week 1

  • Every day: Walk 10 min a day at a brisk pace
  • Every day: Include veggies with lunch & dinner
  • Every two days: 2×10 bodyweight squats, 2×10 (modified) push ups, 2×15 band rows (attach to stair rail, etc. )

Week 2 

  • Increase your daily walk to 15 min a day
  • Start including proteins into your three major meals: pork, fish, beef, poultry, eggs, yogurt, cottage cheese, greek yogurt, etc.
  • Add 2×20 jumping jacks (or modified jumping jacks) +2x30s plank on knees or balls of feet

Week 3

  • Download a HIIT timer (high intensity intervals) to your phone. Set it to 30s on and 60s rest. Increase your speed for the 30s and walk as before during the rest phase. Stay with 15 min total. Do this every 2nd day while walking your regular 15 min every other day.
  • Decrease one of your vices (soda, diet soda, alcoholic beverages) by adding 16-20 oz of water in between drinks
  • Increase all of your sets by one (doing 3 instead of 2) for two of your strength training routines during the week

Week 4

  • Increase your pace during the intervals. If you cannot do that because of joint issues, take some hand weights with your or use nordic walking sticks.
  • Eat only until you are 80% full. Good gauge: after 1 hour of eating = not hungry, after 2 hours of eating = could eat some, after 3 hours of eating = hungry, after 4 hours of eating = starving.
  • Add 3x30s of dead bug (ab exercise) to your strength regimen

Week 5 

  • Increase your walking duration on non interval days by 5 min
  • If you sleep less than 6.5 hours, schedule a nap or go to bed 15-30 min earlier
  • Add one more set to all of your strength exercises.

This is a 5 week program. within 5 weeks you will make huge changes in your lifestyle without thinking that it is not accomplishable. You will notice an increased energy level, decreased body fat and you will definitely be overall fitter.

If you prefer a customized fitness transformation please contact us at Shape Up Fitness & Wellness Consulting

Have a fit & healthy day,

Michael

Personal Training for Older clients at Shape Up Fitness & Wellness Consulting

How Long Should A Workout Take?

We are asked many times how long a workout should take. The answer is not that simple. Sure, there is the optimum length but even that depends on the person’s fitness level, age, and willingness to commit time.

Research indicates that it is better for people to have more frequent, shorter workouts than only a few long workouts.

So, yes, ideally I would like you to go through a 10-15 min warm up sequence including foam rolling, some stretching, corrective & activation exercises. After that I would like you to work out for 60 min and then cool down for about 15 min.

But it is not going to happen for most

For most people this is simply not going to happen. So if 30 min is all you can do then it will have to do. Working out 30 min 5 days a week is always better than 90 min one day a week and then wait until the following week for the next workout.

Sometimes we don’t even have 30 min. A lot of our accountants are slammed at this time of the year. They work from 6 or 7 in the morning until 1 or 2 at night. Do some chin ups, run up and down the stairs, do some push ups, planks, etc. There is always something that can be done.

There is not really I don’t have the time. You might not have the time for a full on workout, but you might have enough time for one exercise here and there.

Today is the day

Today is the day to get started. Stop waiting for the perfect time. It will never come around. Start working out your day. It is not about a six pack, or a perfect butt. It is about your health & well being.

Yours in health & fitness,

Michael

 

Strength Training at Shape Up Fitness & Wellness Consulting

Strength Training At Home – What Equipment To Start With?

The Short Version

  • A TRX or Jungle Gym can get you a long way when getting started or travelling
  • Most equipment is being used as a coat hanger
  • Strength Equipment for different budgets. You don’t need a lot for some great workouts.

Getting Started in Fitness

For most people starting in fitness, purchasing dumbbells, bands, barbells, or expensive equipment is a bad choice. You can often see great equipment for little money on Craigslist because people purchase it without understanding it, or they figure out they don’t like working out at home after all, and the equipment ends up being used as coat hangers.

Buying Fitness Equipment on a Budget

If you are intend on purchasing something and you have not worked out in a long time I would start with the shoe-string budget. You invest relatively little and you can get a lot of bang for your buck. If it turns out that you don’t work out at home or traveling, you have not invested a lot of money.

Shoe String Budget ($30-$250)

  • TRX Suspension Trainer ($199) or Jungle Gym Suspension Trainer ($69-99): With the TRX being the leader in the business these two systems work very similarly. They offer the opportunity to work  your whole body via suspension. Both are easy to carry and offer attachments for doors and walls. They are light weight and can be easily taken along while traveling.
  • Resistance Tubing ($20-40) is another affordable way to get started working out. I am not a big fan, because most people will need different band strengths and you end up with a host of bands when traveling. In addition these bands or their handles can break relatively easily. We use them at our personal training studio but I would not recommend them as a primary tool for exercise.
  • Mini Bands ($2-4 a piece): These bands are great for lateral work, are cheap and you can use them for plenty exercises. I would definitely recommend getting them!
  • Foam Rollers ($10-15): These are great to work out some adhesions and reducing your massage therapists work a little. I would definitely recommend having one.
  • Medicine Balls are great, especially if you have a brick wall you can slam them against. Great for some power work. They will get pricy fast though and you might need several. Each ball costs between 20-120 dollars.

Low to moderate Budget ($250-1000)

  • Adjustable Dumbbells ($299-$1400). The pricing varies greatly and you need to see what works for you. I personally would not buy a set that goes up to less than 50 lbs and some people should have the ability to go up to 90 lbs. This will be definitely on the higher end spectrum of your budget ($1000).
  • Bench ($150-$300) If you get a set of dumbbells a bench is a great addition. You don’t have to spend 600 dollars to own a good bench. Just make sure it is not too high. A lower sitting bench is better for most people.

Moderate to High Budget ($500 +)

  • Barbell Set ($500+): Barbell sets vary greatly in price and quality,  and you can sometimes find great offers on Craigslist. You need to figure out what you are looking for. Do you really need bumper plates? You only do, if you do overhead lifts and drop your barbell. Make sure you have a bar of at least moderate quality. On the other hand most of us don’t need the ultra high end bar for hundreds and hundreds of dollars.
  • Power Rack ($700+) Good power racks cost money. You want them to be sturdy. Again you might be able to get something used. Cheaper racks are too light and might shift when you put the weight back. Also, you might want band attachments for superbands.
  • Half Racks ($500+). Half Racks take a little bit less space than full power racks but are usually not quite as stable.

There are so many more options and toys and I am sure I have missed one of your favorites. This list is far from being complete, but can offer you a nice start. Remember that the costs I mentioned are primarily for new equipment. You might be able to save some money with some savvy used purchases.

Have a fit and healthy day,

Michael

Fat Blaster TV Workout

Football, or our favorite shows are upon us again. The kids are going back to school and the busy and hectic lifestyles resume. But sitting and watching our favorite shows or

Woman doing a fitness workout in front of the TV
You can use commercials as workout breaks

Young woman exercising at home doing side planks
you will be even more happy for the commercial to be over

entertainment does not have to mean not working out. 13-16 min of an hour of TV is usually advertisement. It is evenly spaced out and provides an excellent opportunity to get a workout in.

The Warm Up 

  • 25x Sit down and stand up of the couch without using your arms
  • 25x Jumping Jacks

The Workout 

  • 10x Dips using chair or coffee table
  • 15x Squats with pulse on the bottom of the movement
  • 45s Plank
  • 60 Mountain Climbers
  • 15 Bridges (single leg or two legged)
  • 30 Fast Jumping Jacks
  • 15 One arm band rows or TRX rows
  • 20 Reverse lunges

You can repeat this workout 3-4 times depending on how much time you have. You definitely get something done and won’t feel like a couch potato.

Enjoy your favorite shows!

Have a great week,

Michael

 

 

Getting Going In Your Office

Hello everyone, evolution

sorry that I have been a little bit behind with my blog posts. I have had some major construction going at the studio and the preparation for it as well as transitioning to a new merchant account really took up more time than anticipated.

Office Job = Sedentary Work Setting

I recently did a couple of “lunch & learns” at local firms and companies. The major topic throughout was the negative effect of office work, or working in a sitting environment on health and performance.

Newest research seems to indicate pretty clearly: Just having a six pack (good for you if you do) and being fit is not enough to offset the negative side effects of your office work. Rising blood pressure, worse lipid profiles, as well as a higher mortality rate seem to be at the end of a long office career.

What can you do?

In a perfect world you would be able to have a dynamic environment that allows you to work sitting, standing, walking etc. That is hardly the case for most of us. Quite the opposite, the classic cubicle or office does not even have standing desks and might not allow them either. But not all hope is lost. This is what you can do:


  • Use the stairs as much as you can.    Work Environment
  • Walk the hallway or stairwell if you are thinking through a problem instead of sitting hunched over in front of your computer screen.
  • Take a 2-3 min break every hour and do some exercises (easy routine shown in the video in this blog post)
  • For the workout do each exercise 10-15 times and repeat the whole set of exercises once an hour for the most beneficial effect.
  • Transition to an adjustable desk or get a standing desk booster for your existing desk
  • Take a nap to enhance your performance. Research shows that a 20-30 min nap can improve your performance by 20-25%. No caffeinated beverage can compete with that over the long haul without getting you addicted.
  • Stretch your chest, neck and shoulders to get out of the hunched over position.
  • After Work Environment

 

  • The more you sit at work, the more you should try to make up for it after work and on the weekends.
  • Go for long walks, inline skate, bicycle, hike etc.
  • Work out regularly. Lift weights, do cardio, play tennis, golf, or run, etc.
  • Go hike or do some work in your yard (not the sitting lawn mower Smile).
  • Park your car intentionally on the far end of the parking deck.
  • Get up during the commercial breaks of your favorite TV show and run up and down the stairs or on the spot.

You see the possibilities are endless. I hope this was helpful. Let me know if you need any assistance with your fitness and wellness!

Have an inspiring day,

Michael

Head Trainer at Shape Up Fitness & Wellness Consulting

michael@charlottepersonaltrainer.org

Alright, I was asked to post another killer workout.

Here we have another killer workout. This is not a workout to boost your metabolism like crazy, like the other one, although the workout in itself is pretty damn intense and kicks major butt. There are no breaks between the supersets. You keep going from one to the other. The focus here is clearly strength / endurance. The heart rate won’t go up as high but believe me when I say, at the end you will ask, who is done with who, the workout with me, or me with the workout?

Here is what you do:

Combo 1

Squat + Kettlebell Swing, switch arms at the top (3-4 x 20)

Dips on bench with feet on a medicine ball (3-4 x 20)

Rest 30 sec

Combo 2

DB Squats + Biceps Curls, going into a Front Press, check out the video (3-4 x 20)

Chin Up Assists (3-4 x 20)

Rest 30 sec

Combo 3

Push Up Pank + Cable Row (3-4 x 20)

Lateral Arm Raises (3-4 x 20)

Rest 30 sec

Combo 4

Push Up / Tuck in one knee (3-4 x 20)

Dead Bug (3-4 x 60 sec)

Stretch

Have a great workout and let me know if you have any questions.

Yours truly,

Michael Anders

www.shapeupfitnesswellness.com

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