Monday Motivator
It’s not always about how much effort you put in, but putting in a consistent effort each and every day. Do you manage your health and fitness every single day through diet, nutrition, and physical activity? Do you train your mind through learning, reading, and challenging yourself in new ways? Do you get the required sleep, rest/recovery, and live a lifestyle conducive to meet your personal goals? Only when all these pieces are in place and become daily habits will you get the best, sustained, results.
Of course there is needed time to relax both mentally and physically..or even experiment with a new way of doings things. I personally have a “foundation” of things I do and find myself going back to, but do not limit myself from learning new ways of trying to accomplish the same goal. With the long term goal of health and fitness, I switched from a It Should Fit Your Macros (ISFYM) style diet, eating 5-6 meals a day from entirely healthy, organic, unprocessed foods to a Intermittent Fasting (IM) diet after reading the research supporting the numerous health benefits. I now have gone back to my original ISFYM style of dieting based on personal results, short-term goals, and preference. The key is to make choices and experiment with your long term goals in mind. Know your long-term goals, experiment with short-term goals to reach those…. learn more, work hard, and rest physical and mentally to allow yourself to keep going.
Recent Posts
The Oxygen Advantage
While it's clear that breathing is essential for life, far fewer understand how the way we breathe (our breathing mechanics) can significantly influence our overall quality of life. Beyond simply sustaining us, breathing patterns play a critical role in our physical health, mental well-being and both physical and cognitive performance. Controlled by the autonomic nervous system, breathing plays a fundamental role in energy production and is critical for generating adenosine triphosphate (ATP), the molecule that powers nearly every cellular function. From the nasal passages to the alveoli in the lungs, the respiratory system continuously adapts to meet the body’s shifting metabolic demands. In this article, I present a science based overview of oxygen’s role in human physiology, examine the systems responsible for its transport and utilization, and outline evidence based strategies to improve oxygen efficiency and effectiveness to support optimal health and performance.
Understanding Back Pain
A significant percentage of individuals will experience substantial back pain at some point in their lives. While not all acute episodes develop into chronic conditions, even short-term pain can meaningfully disrupt quality of life. In this article, I will provide a comprehensive overview of spinal anatomy, common movement patterns and behaviors that contribute to back pain, and evidence based strategies for prevention, management and relief. I will also explore key considerations for those aiming to avoid injury, recover from back related issues, manage intermittent or persistent pain, or navigate the complexities of pre- and post-operative care. The insights shared are informed by leading experts in pain science, clinicians and researchers who have dedicated their careers to both academic study and real world application.
