My Fitness Pal Success

WELCOME

EXERCISE: THE KEY TO LONGEVITY, WELL BEING AND ALERTNESS

Like Many of You:

I’ve Spent hours in Gymnasiums, Running Cross country, hiking, on treadmills, No matter what anyone says it is not easy doing any sport even if you are a professional or addictive to the ideals it graces you with your efforts. It takes hard work, determination, perseverance, organized and meticulous mindset, when you achieve some or all of these attributes then you gain the benefit and outcome of your expectations.

I have some simple advice for you; you don’t have to take it or apply it, but i would suggest you at least consider and decide if it works for you with the information i have listed from experience below in this article.

Starting Thoughts:

I have had many years to be part of the very thing that most people have faced with training and fitness. Effort! What’s the deal! I walk to work every day, that’s enough! No time! Family! holidays swimming will make up for that lost time!

What’s the Hype about fitness: better blood circulation, Principle organs effectiveness, fat and impurities reduction, feel-good factor and better quality of life!

So What Means Nothing to Me: Your correct it doesn’t, maybe you prefer to be, short of breath, obese, pinch more than an inch of fat, perspire profusely getting around, watch but can’t take part for lack of confidence or unable to physically

Costs Gym Memberships: Agreed its horrendous, and never an agreeable time or reason to fork out cash! fancy people in tight shorts and cheesy smiles selling you everything or upgrading push!

I Don’t have Time: This is the biggest fall, seems must do things for life, eating, work, travel, making home, kids and family, time is tight, I Can empathize with all these. I have 2 teenagers, a mortgage, a wife and a dog depending on me.

What’s the Options?

Remove Your GYM Costs and Membership fees

Allow 40 min Twice Per week [Your Space]

Start, Continue, be consistent [no excuses] = [big gain]

Meet My UK & Chinese Fitness Friends

[Mr and Mrs] Chairs:

[Mr/Mrs] Window Ledge Friends

[Mr/Mrs] Gloves I: <<standard low cost accessory>>

[Mr/Mrs] Gloves 2:<<standard low cost accessory>>

 

[Mr/Mrs] Trainers 1: <<simple practical low cost>>>

[Mr/Mrs] Trainers 2: << simple yet comfy low cost>>

 

[Mr/Mrs] Ball Re-flexor: << sharpness co-ordination>>

samina and reflexes
hand to eye coordination

 

The Ball reflex and agility Gear is a simple cheap and high development sports kit

Anyone can workout with this equipment, at home outdoors or in the garden, it is a perfect workout for fat loss and trimming or toning, eye to hand coordination and sharpness accelerator.

A Perfect alternative to a static exercise regime especially at home or confined areas, I totally love this basic and spot on exerciser

Believe it or not: Simple things offer the happiest and longer lasting experiences

Simple Fun

I have watched Toddlers and their Christmas or birthday party groups. These young Children given a perfectly beautiful toy in a box and upon opening it they play with the toy a brief time then resort back to playing with great interest the box?

Basics

I have wholeheartedly Adopted: that simple approach to fitness and exercising

Having tried Gyms in UK, USA, GIBRALTAR, OZ, UKRAINE, CHINA. Over my entire life.

Don’t get me wrong i enjoyed them, they developed my mind and passion in the fitness regime but as time goes on i found focusing was ebbing, women, sex and sexuality is also distracting, and nothing would distract me during my workout, for my longevity!

I still Return Variety and less obvious aspects for my personal training ones that actually works. The proof  of the pudding is in the eating right?

Boosting Positive mentality

Today’s Start

I Awoke earlier than expected today, for no particular reason but finding that possibly my sleep routine and quality was the key to this remarkable invigorating morning Ahead.

Laundry

Grabbed all the bedding, personal clothing dumped in the washer, added clean liquid and off it goes.

Boring right? no it has a mental purpose, reassuring and therapeutic and your mindset is being honed to worked as it did for me, a box ticked [PMA positive mental attitude in gear now]

Breakfast

While laundry is happening, setting up some sea buckthorn [great for blood pressure symptoms], banana [sliced] oat meal from Australia [excellent quality quick make] fresh milk and a great glass of Apple juice.

Microwaved and ready to attack, strangely enough every morning I  eat something light and allowing protein for morning exercises [ sometimes that doesn’t happen it’s called life and mood changes

MY DIY BALCONY EXERCISE ACTIVITY

  • Break Down

20th Floor south facing toward the Mountain and overlooking the local homes below is a sight to energize anyone not PMA positive mental attitude [if you already didn’t have one

A comfortable cool gusto of wind was around and constantly keeping my body temperature at a Quo.

‘Mother Nature and Father Time’

  • Warm Up:

Breathing in and out with equal attention and time lapses 5 – 10mins

  1. Start with gently stretching as I experience here a practice in parks and social communal  areas[ hands, shoulder, legs, side-bends, standing speed run
  2. Divers position: slowly easing down hang in there 5 mins and equally slowly rising up
  3. legs shoulder width apart, squats [breath out down/ inhale Up]
  4. Elevated leg raise stretch on chair/ railing/ left then right leg [no bouncing]
  5. windmill arm rotation together and /or separate [slow] and reverse
  6. Side bends [straight posture, legs shoulder apart, extend all the way and hold
  7. Overhead stretched [shoulder & inferior lats] with room structure/ bar/ledge
  8. Balcony doors standing chest stretch extensions/ lean body away from hands
  9. Press-ups 3 types, narrow, wider, widest hands apart
  10. Quads squats standing and laying side lifting squats
  11. Calves raises [tip toes slow both directions up and down]
  12. Chair reverse chest Press [2 types] hands close to body and wider to body
  13. Standing Stomach core extension and relaxing, inhale, hold, focus on stomach
  14. Burpees, kick back together, [back horizontal straight not curved]
  15. On the Back, Legs in the air, support lower back- Cycling rotate legs

 

Cool Down 10 mins : Total 1hr

Cooling Down Shower

A warm shower, gradually changing to cooler to return to a comfortable level that balances well with the warm room temperature [don’t want muscle contracting too fast]

Drink More:

  • Water, Fresh fruit Juice
  • Chinese flower or Green, Oolong tea [detoxes, maintain blood pressure stability]
  • Mixed fruit assortment [protein and vitamin slow]
  •  protein drink/ fresh fruit drink

Use of Supplements

Fine, fill the tank when needed, if you feel tired or lethargic after exercise, first of call i suggest a check-up with your Doctor if this symptom persists.

  • Whey Protein
  • Booster Energy drinks
  • Minerals and vitamins

Using any of these is a sign that your body is not receiving what should naturally be in your diet check this and gauge where you may miss out

WHEY PROTEIN

Whey Protein Isolate Blend | Blue Label Whey (Double Chocolate) | 1.82KG (60 Servings) | Optimum Formulation | High Quality Grass Fed Whey

| ROS Nutrition

 

  • GREAT TASTING – One of the smoothest whey protein isolate blends designed
  • to taste amazing and mix effortlessly. Don’t settle for poor tasting protein anymore.
  • ISOLATE AS PRIMARY SOURCE: Unlike many other brands our Blue Label
  • Whey uses more isolate than concentrate.
  • COMPLETE NUTRITION – 25.2g Protein, 1.1g Fat, 1.4g Carbs and 6.2g BCAA per serving.
  • CONVENIENT NUTRITION – Great for a quick boost of protein on-the go in a shake
  • or smoothie, delivering 25.2g of complete whey protein per serving as well as valuable vitamins,
  • minerals.
  • OPTIMAL PROFILE – Designed to provide an optimum level Amino Acid profile
  • throughout carefully developed protein blend to improve performance, taste and texture.

===> builds mass and energy levels>>

————–

WHEY GOLD

Optimum Nutrition Gold Standard Whey Protein Powder Muscle Building Supplements with Glutamine and Amino Acids, Double Rich Chocolate, 29 Servings, 900

Flavour: Double Rich Chocolate

Size:891g -908 g

  • The world’s no 1 best-selling* instantized whey protein powder for over 20 years,
  • catering to those looking for support before, during and/or after their workout
  • Fast-absorbing whey protein with whey protein isolate as the key ingredient
  • helps build muscle and helps with muscle recovery
  • Contains naturally occurring BCAAs and glutamine
  • Low in sugar and fat
  • Available in a variety of flavours – ideal for mixing in with your favourite meals
  • and drinks of day
  • *Source: Euromonitor International Limited; Consumer Health 2019 Edition;
  • Sports Protein Powder Category; Percent Retail Value Share; 2018 data

===>I used to support my jogging >>>

 

XTEND Original BCAA Powder Blue Raspberry | Sugar Free Branched Chain Amino Acids Supplement with Electrolytes for Recovery & Hydration | 7g BCAAs for Men & Women | 30 Servings

 

  • Manufactured in EU at Certified GMP Facility
  • 7g of BCAAs Per Serving
  • 2.5g of Added Glutamine
  • 1g Citrulline Malate
  • Added Electrolytes

==> delicious Post workout >>

We need if supplements use it but it would temporarily only

  • Why?

Well, your system adjusts to what you give it. This being the case, it will become reliant and not produce its own supply.

LOVE HATE ACTIVITIES

Press-ups, squats, stomach compression, shoulder pull-ups, shoulder press, Burpees, Planks are some difficult workout areas I know, I am never in the mood to face them, but I aim for my comfort zone, each day, when I reach that, I add 5% – 10% more minim each time

  • It’s not a Competition or Power Workout

Enjoy it with achievement levels, engage your interest to a goal end, lets keep your form and mental awareness intact.

SET -UP STARTING A PRODUCTIVE DAY

 [My Way]

Computer ‘On’ ready and away we go!

Check social media and replies 1hr – 1:30 Max

Inspired and informed i begin my writing/ blogging/ editing/ SCO site visibility and speeds, etc..

A list is super important as I get distracted during any process and time flies by without achieving my goals that day

News Resources

  • Yahoo
  • The Independent
  • The Guardian
  • The BBC
  • Quora
  • Facebook
  • Twitter
  • Digg
  • Pinterest

YOU’RE WELCOME

  • Before you go!

It’s a pleasure to share my simple yet effective routine and ideas on what I have done since leaving the armed forces

Three decades ago I have been lucky to have the, mindset then attitude to appreciate what health I have, what is super important in life, a top priority that is not negotiable After all Lose that and I have nothing!

Home confinement is not what we in the West see or accept as normal or necessary, we are very social and it goes against the grain of our society, however my life, your life depends on it

Summary

Exercise need not be an Everyday occurrence, instead spread the load over a 7 days period, I do Monday, wed, Friday. If I miss one, I add it to the weekend.

All these excessive advertisements, promotions and exaggerated ways to gain a fit mind and body are fine, but simple works every time

Just understand, apply, find your comfort sweet spot then push one level higher

If you feel a need to contact me and discuss anything on my site or this topic I Am here and available

HAVE A GREAT HEALTHY AND INSPIRED DAY!

Chris

 

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