MOVING TO A NEW STATE OF WELLNESS

Many people view exercise as a grueling act of self-sacrifice in a pursuit to a slimmer, better looking figure. This shallow perspective leads many to do 1 of 3 things

1) Reject any attempt or thought of pursuing a healthy – maximized living lifestyle
2) Find brief motivation that wears down quickly as the superficial goals don’t provide the lasting impetus to break through the comfort zone of mediocrity.
3) Over train their body out of a superficial obsession and fear of losing their figure.

“If you are not growing…your dying”

Movement patterns are essential to human growth and maturity on a physical, mental, and spiritual level. Years ago…we had to move to survive on a daily basis…now we don’t. What has been the result…a growing epidemic of obesity, diabetes, depression, chronic fatigue, fibromyalgia, and the list goes on.

The Maximized Living perspective focuses on moving our bodies in such a way to enhance our physical prowess, supporting our nervous system and our ability to adapt to the demands of our environment.

3 CONCEPTS: Begin with 1st concept – action step #1 and then add action step #1 for the 2nd & 3rd concepts before moving to action step #2. Continue to progress through in this fashion.

1ST CONCEPT: Optimal Oxygen levels:
Supporting our oxygen levels is necessary to improve our energy producing ability, enhance our level of stamina and decrease the toxic buildup that leaves so many of us tired and worn out by the end of the day.

Action Steps: Best to get outside and enjoy the beauty of nature – but various home or fitness center based aerobic equipment will work. Always warm-up gradually and cool down appropriately.

1) Take a 20-30 minute daily walk: (Schedule it in –consistent time each day works best)

2) 30-40 minute fast walk/light jog: Includes 10min gradual warm-up 10min light cool-down

3) Sprint intervals: (3x weekly) 1:3 ratio – 10 sec sprint followed by 30 sec at a steady pace walk/jog for 10-20 min after a 10 min gradual warm-up and followed by a 10 min light cool-down

2ND CONCEPT: Enhancing Lean Body Mass:
Improving our ratio of muscle tissue/fat tissue enhances our ability to efficiently use our energy and live our lives effectively. We will be lighter, quicker, stronger, more flexible, and adaptable as we move around in our environment. (Remember to warm-up/cool down appropriately)

Action Steps: It is nice to have access to a gym or home based cross-trainer but it is not absolutely necessary. See what you have around the house – cans, bars, chairs, etc. can be used.
1) Contract & Hold: Perform these 5-6 times throughout the day – holding each for 30 seconds.
2) Lift Light Weights: Split up into an upper body day and a lower body day – alternating and performing 3-4 days a week. Weight should be challenging in the 12-30 rep range
3) Lift Heavier Weights: Again split your workouts into an upper and a lower body day alternating and performing 3-4 days a week. Weight should be challenging in the 6-12 rep range

3rd CONCEPT: Functional Fitness: Create the balance, coordination, and skill to live at a high level.

Action Steps: Get a stability ball for home and office usage
1) Balance & Hold: Seated on the ball/ standing on 1 leg, etc.
2) Slide and Roll: Walk out on the ball – slide around, challenge yourself
3) Push & Squeeze: Push-ups/Bridges and various other exercises off the stability ball.