Cary's Garage

I found this interesting. You might think you're eating well, but your hair might say otherwise. ;) (PS this is not saying don't ever eat meat. Quality matters too.) https://www.ideafit.com//hair-samples-reveal-american-di/

I've been a certified personal trainer for almost 20 years. I have had my own business for most of that time, after working for both 24 Hour Fitness and LA Fitness. I stopped working last year, like many, and am taking the opportunity to look at shifting my focus. But more on that later. I've gradually been going through a lot of paperwork and files I've kept over the years. I found notes I wrote about so many things, from exercise ideas to business concepts. I thought it'd ...be fun to add a few here before I shred and get rid of all that stuff. (I love purging!) In no particular order here are some of my notes and ideas: I once pitched an idea to Poway Adult school for a fitness class called "Butt Camp for Buddies". I said that I wanted to encourage people to bring a friend to exercise together because it's more fun that way. It was for those who want to get in better shape but can't stand the thought of "Boot Camp". :p "Values lead to Action" All weight loss products basically work the same way. They reduce your over all calorie intake, thereby triggering weight loss for many but once you go back to whatever habit you had before, the weight will come back. "Contact corporations about coming into their work place to do exercise classes, etc. " (This worked. I taught a twice weekly class at Cobham for a few years.) "Do Weight Watcher consultants make more money if people stay in the program forever?" (This seems like the same issue as many diet plans, eating plans, even some doctors and even our whacked out prison system. If getting you to where you can maintain your lifestyle habits with good benefits isn't the goal, then the program might not be right for you. When you join a plan, sign up for something health and fitness related, be sure you know what their ultimate goal is for you.) (All that being said, I realize that accountability and community connection are also really valuable. ) "Strong women stay young" "Affirmations are like seeds. If you plant them and nurture them, they will prosper." On average fast food is consumed in 11 minutes, sit-down restaurant food in 28 minutes. It takes up to 20 minutes for satiation messages to get from your stomach to your brain. SLOW DOWN Fixed + Variable = Outcome Events + Responses = Outcomes Picture from 2007 when I started working with clients at a local studio (and working out there myself).

I watched this some time ago, and I thought this trainer had some great ideas and tips on abs exercises. If you try any of them, let me know how it goes! https://kellyandryan.com//januready-ab-workout-dos-and-do/

Baby steps are fine. Some days there will be more, some days less. It's all okay.

Some practical (as always) tips from Precision Nutrition.

I had some Lucky Charms last month because I was really craving them for some reason. I bought a single serve container so I wouldn't waste food, knowing there was no way I would want to eat a whole box. Nor would that be good for me. Sadly, it just wasn't as good as I remembered it. Or maybe that's a good thing.

This could be pretty interesting. I don't know if I want to sign up for another app to view it, but maybe at some point it will just be available on YouTube. If you're done with diets, I suggest you look into working with a Precision Nutrition coach. There is no "diet" to follow and no products to buy. A certified coach will help you with learning habits that help you gradually lose weight through healthful approaches and no miserable restrictions. Intuitive eating, eating slowly, and learning about your body and how it works are all important factors. While I am a certified nutrition coach, I'm not currently coaching, but I can connect you with another certified professional who is using the Precision Nutrition platform to help others be their best. Right now (and for the past few years) it's the only platform I support.

If you work to always shut out the pain and suffering in life 100%, you may very well be also shutting out the joy. They're both necessary parts of the human experience. If you haven't read any of Pema Chodrun's books, I promise you they're worth checking out. They're not religious, they're not asking you to stop worshiping whomever or whatever you're worshiping (if you are) and they're not all "new agey", lol. https://www.elephantjournal.com//4-inspiring-pema-chodro/

As rough as things might be, most of us probably still have some control over what we put in our bodies and what we do with our bodies. https://leanminded.com/2021/01/04/21-thoughts-for-2021/

Remember, Just add one can of Campbell’s Condensed Cream of Mushroom Soup to your casserole? It was the era of Tang (the drink of the astronauts in the Apollo... space missions), Fleischmann’s margarine, and bright orange Kraft Macaroni and Cheese. And who could forget the TV dinners? My favorite thing to do after school was to heat up the meat-like substance, grainy mashed potatoes, and overcooked peas and carrots of a Swanson Salisbury Steak dinner, set up my TV dinner tray (yes, it was a thing), and watch Superman and Batman. We weren’t perfect, but despite the Western world slowly opting for convenience, in my house we were committed, for the most part, to eating fresh, real whole food. My mother made home-cooked meals with fresh ingredients from our suburban garden (a true anomaly at that time). My mother taught me the basic building blocks of cooking: how to crush garlic and peel onions, when to cook what so that everything would come out perfect at the same time. And it is what humans have done for millennia -- transmitting the skills of gathering, preparing, and making food in community from generation to generation. See more

When is the last time you had a PB&J sandwich? A few months ago, I bought some bread for french toast and there was some left over so I had one for lunch. It had been years, and it was SO good.

HAHAHAHA https://www.facebook.com//UzpfSTE1MTMwODkyNzE6Mjg2MjcwOD/

Some additional ideas to avoid looking at your phone after going to bed. 1. Avoid having your phone in your bedroom by using an actual alarm clock and charging your phone in another room 2. If you have to have your phone due to possible family emergency situations (because really, that's all you need it for at night), then put it on a setting that only allows phone calls. If it's a true emergency, someone will call. Instruct them to call, not text, if there's an emergency. I... did this when my dad was in his last months of life, and it worked well. I would plug the phone in, on silent--phone calls only, and face down across the room. The one time he was taken to the hospital in the middle of the night, they called and I answered. https://www.npr.org//your-doomscrolling-breeds-anxiety-her

It's funny to watch this again. And yet...maybe it's more movement than many are getting. I promise no one will tell if you do it around your house a little bit here and there. :) https://www.youtube.com/watch?v=o-50GjySwew

"One interesting (and, for me, reassuring) detail: Strength training in a gym and doing bodyweight exercises seemed to confer roughly equivalent benefits. So you don’t necessarily need to heave around large quantities of iron." Okay, everyone, do some simple body weight squats every time you go to the bathroom today. Especially if you're not getting any other exercise. ;) A little bit of body weight movement most days of the week could really be beneficial. :) https://getpocket.com/explore//to-delay-death-lift-weights

Early morning Garage pics. Setting up to shift things a bit more outside.

Wearing a mask is an act of social responsibility, a visible signal that you abide by a practice intended to save lives. There was a time, early in the pandem...ic, when the efficacy of wearing a mask outside of the health care environment was unclear, but the evidence is now overwhelming. We are facing a crisis, quite literally, and masks have been shown to measurably reduce the risk of coronavirus infection. Here’s why, plus five more reasons, you should wear a mask when and where necessary (and how) bit.ly/3f6ARyS *** Thank you @docscribbles for illustrating the proper way to wear a mask. *** instagram.com/docscribbles

There are so many reasons why people are stressed right now, which means there are so many reasons to take good care of yourself as well.

There are so many ways to practice mindfulness. Even if you spent a minute or two twice a day just focusing on the good things in your life, it could be beneficial. https://www.realsimple.com//job/mindfulness-benefits-work

Don't get it wrong! #askthedoc

Be kind to yourself. <3