Wednesday, November 26, 2014

Basic Daily Routine For Big Results

 Even on a non-training day it's still important to move and have a basic mobility, movement, and structural routine. The right daily routine performed in the morning will help prepare your body for the days demands, energize you, improve your mobility/flexibility, and help maintain a functional body for life. This routine doesn't have to take a long time, 15-20 mins  is enough time for just about anyone. Your routine should include a good mix of joint mobility, dynamic stretching, shoulder mobility, squat mobility, breathing exercises, and foam rolling.

 The daily routine should be thought of as a maintenance and preparatory activity designed to help improve your over all well being. It should help balance your body, alert your mind, regulate your breathing, and warm you up. Don't think about it as a workout! It's important to balance your actions. Your workout is a stress on your body ... it's hard. Your daily routine should help relax and loosen up your body ... it's soft. You should use the time during your daily routine as "moving meditation", a chance to prepare your body and mind for the world outside.

For example, my morning routine goes a little something like this ... 

- Wake up
- Drink 1-2 large glasses of water
- Make coffee with butter & coconut oil
- Drink coffee at standing desk while checking social media, emails, and other news while taking time for my body to get used to being awake
- Take fish oils & vitamins
- Put on music, pod casts, or other back ground noise (it helps me relax) and begin my movement routine
- Roll various parts of my body with a small ball (tennis or lacrosse ball)
- Run through a basic joint mobility routine
- Perform a squat mobility routine
- Perform a shoulder opening and scapula mobility routine
- Hang from my pull up bar moving from various active hangs to passive hangs
- Stretch any areas that feel particularly tight
- Begin the rest of the day!

 Try giving a basic routine like this one a go every day for 1 month and notice how you feel! By making a small change and adding a basic routine to your every day life you'll be amazed by how your body responds. Check out the videos below for examples of a very basic joint mobility routine, squat routine, and scapula mobility routine.

Joint Mobility Routine:

Squat Routine: 

Scapular Mobility Routine: 

- Tim


Friday, November 7, 2014

Paleo Hot Chocolate

 It's beginning to get a little cold out there! We're starting to move into the winter months, and being cold sucks. You could warm up with a little butter in your coffee, that always does wonders. But, if you're looking for something new, you could try out this Paleo Hot Chocolate! It's rich, warm, tasty, and best of all it only requires a few ingredients you may already have in your house. This Paleo Hot Chocolate is the perfect treat for you or your family over the winter or holiday season!

Here's What You'll Need ...

- 1/2 Cup coconut milk
- 1 Cup almond milk (or water)
- 1/2 tsp vanilla extract
- 1 tbsp Cocoa
- 2 oz Dark Chocolate (75% or higher)
- 1 tbsp Coconut Milk (or grass fed unsalted butter)
- Stevia

How To Put It Together ...

- Take your coconut milk, almond milk, vanilla, cocoa, and butter into a medium put. Place it on a burner and begin to warm it up at a medium heat. Mix them well!

- Break the dark chocolate up into small bits

- When the mixture in the pot has began to warm, pour in the bits of dark chocolate and mix until it has  melted.

- This mixture is not sweetened yet,  place drops of stevia into the mix until you have the desired sweetness.

- Keep mixing (use a hand blender if you would like it to foam) , warm it up fully,  then enjoy!