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Chris Boettcher's Fitness Tips

Some real gems here! More precisely:

1) Kids will only move as much as their parents do.
2) Train your diaphragm. It is the most underrated and underutilized muscle you have.
3) Your core has little to do with your 6 pack muscles.
4) A focused 45 minute workout is more productive than 2 hours with no structure.
5) Establish full range of motion before you start building strength.
6) Weight train for your metabolism.
7) Do cardio for your mental health.
8) Walk for your longevity.
9) Running isn't bad for your knees. Weak hips, ankles, and feet are.
10) Repetitive movements (swimming, running, cycling) create imbalances. Single leg exercises are key to finding and addressing weaknesses.
11) You will stick with cardio if you find a version you enjoy.
12) Hard workouts and a shitty diet= High risk for injury
13) Fitness is mental. Talk positively about yourself and believe in your future success.
14) The best warmup is simple movement through the full range of motion.
15) Family walks after meals should be non negotiable. They improve insulin sensitivity, recovery from workouts, and overall mood.
16) Hydration starts the days before exercise not the morning of.
17) Rarely is the area of pain the source of your problem.
18) Leg day is the most important day for improving upper body strength.
19) Static stretching is best after activity and when held for >60 seconds.
20) Compete only against the guy in the mirror not the guy who has already been in the gym for 10 years.
21) Life is about overcoming resistance. No better way to learn this than through exercise.
22) Commit to exercise for 1 week. Stack a few early wins and it can snowball into life change.
23) Find a zero drop shoe with a wide toe box. Traditional shoes kill you feet.
24) Kids need to see their fathers willing to put themselves out there and compete.
25) A high protein diet isn't just for body builders. If you're breathing its for you.
26) Find your "why" and focus on it daily as you work back towards a healthy lifestyle.
27) Zone 2 training is where you build the engine for endurance sports.
28) Exercise 3-5x/week but move daily.
29) Sustainable fitness shouldn't feel like a burden. Keep it fun.
30) The cure for soreness after workouts is movement and hydration.
31) The don't need to deadlift 600 lbs but you need to work your posterior chain.
32) There is little benefit for running >3x/week. Skip a few runs and add in some resistance training.
33) Your back hurts because your gluts are weak and you sit too much. Start walking hourly and knock out some simple glut squeezes throughout the day.
34) Take your shoes off and walk outside more. Start with soft and uneven surfaces to strengthen your feet and ankles.
35) Find a workout partner to build accountability and disciple. Self motivation will often fail you..
36) Give yourself margin to enjoy a day but never miss twice.
37) Your lifestyle promotes poor posture. Train your back twice as often as your chest.
38) Strength training is for all ages.
39) You don't need to do an Ironman but you need a date on the calendar.
40) Daily sunlight will improve your sleep, performance, and longevity.
41) Training with heart rate is the most effective way to train for endurance events.
42) Balance and stability are foundational to movement. Regardless of age you should be able to balance on one leg. If you can't start practicing.
43) Most people would be better off with more time under tension with less weight and a focus on good form..
44) The only preworkout you need is salt, a little caffeine, and some fruit.
45) Progressive overload is key for gaining strength.
46) You can never outwork a bad diet.
47) Heavy weight doesn't hurt people, bad form does.
48) Track all of your workouts to maximize your progress.
49) Some of the best workouts are done with simple body weight.

Fitness is about building a sustainable system that you enjoy and can stick with for life.

Not everyone's is going to look the same but what's important is that you have one in the first place.

Try new things, jump into competition, and explore what your body is capable of.

That's it. End of quote.

Incremental Accomplishment #1 - The Gym

I got a gym card!

Finally. It only took me three and a half weeks of the New Year, but it's here, and I had my first work-out there as well today.

Wasn't planning to, but the price info our local communal work-out establishment (in conjunction with an indoor pool and sauna - whoop whoop) had online was faulty, and so we were discussing price, and I wondered if they possibly offered any free trials, so I could see if the real price was worth it. They did. On-the-spot one-day trials, and so though I hadn't planned on trying the gym until tomorrow the cashier/receptionist/​what's-the-proper-title-these-days blipped me in and let me test their equipment right away.

No time limit. Though I had neither a change of clothes or any water with me, so I didn't stay too long. Fifteen minutes cardio, and maybe another fifteen minutes trying out the more muscle-related machines, and I am superpooped man. Muscles finna ache tomorrow. I biked home all wobbly. But I'm happy too, pleased that I finally made the move and started with a somewhat more proper work-out regime, and though I'm both energy zapped and shaky I feel... focused.

That post-workout sense of lightness, you know? When the body's doing what the body's meant to be do, and seems to reward you for at least on this rare occasion using it as it was meant to be used. Physically.

Turns out they didn't have a half-year subscription - the one I'd planned on getting - as I'll be up North and unable to make use of said subscription as much in summer, but the price was still very reasonable, and their opening hours stretched further than the ones listed on their site - 6:30 AM to 14 PM instead of the expected 9 to 14. And there's both shower and sauna available not just in the short 9-11 pre-pool-opening-hours span of time, but the full stretch! A full seven and a half hours of sauna and shower and gym in any which way you wish to combine them!

My fatigued muscle spasms are making it a bit difficult to write this right now, so I'll keep it short, but I'm happy. The people at the gym seemed like good people too, even if I only spoke to one of them, who was there for his first week also. And regardless of if we speak or no the company's motivation-fueling. Don't want to look weak in company. Want to be better than they are. Want to win. #JockoWillink.

Maybe I'll make some friends, too.

So there, the first step's been made. Now hopefully I'll keep this going.
Whenever I'm here and available for grueling lavishness-lamenting labor and self-masochistic (but also empowering and good) ardor.

A Little Solace...

A little solace in this soulless world.

It's Another Sunday...

...and what a weekend it's been!

Been out in the wild with good buddy Bear for a day, my sister's been over for a day, and before that I've been troubleshooting and following up on the development of that same payment provider integration that took most of the week before, and the weekend before? Last weekend?


To visit my big bro and co, and spend the final day catching up on favorite movies with my nephew, who was self-isolating with a recent bout of whatever-virus-is-going-around-these-days - who happens to also work with film, so we share that cinematic interest.

It was a good trip, albeit hectic before and after, and my brother's girl lost a big dental filling in the midst of game night. Still finished the game though. Saw Avatar 2 at the movies (go in with low expectations and it'll surely surpass them!) and spent so much time walking there too that I slept for roughly ten hours the second night. But it is vacation - that's what you're supposed to do at such times no? Rest up. Have fun. Relax a bit.

Twas a good trip.

On the blog I've updated all sidebars, the post archive, the poetry, gallery, design and music sections, added another ten quotes and random tidbits of text to the sidebar wisdoms, added a link to my new Bandlab page with the recent remix, added the music section sidebar to all music posts, added excerpt support for all category templates (if posts have an excerpt they should now show that instead of the full post on category, search and archive pages), fixed up the 'old' category layout (I'm hoping to use that more - it's meant to be a way to archive old versions of pages and texts as I update them - I forget to), added one more random footer line (heya @Biter) and fixed the randomizer script there which apparently hasn't been working properly since 2010! -_-' It's showed a fraction of included lines.

Same with the one on my personal site. Fixed copyright dates and links on all of my other/smaller sites too.

Also polished up template files a bit overall, removed unused code, updated the sitemap a bit, moved and merged some directories and updated some pages a little...

So far I feel like I'm keeping up pretty well with my visions for the year!
Of fixing up the site a bit, posting daily reviews and long-term hopefully sorting out some more deep-rooted compatibility issues. I've been fiddling around with jQuery versions so far, more on that some other week.

In life otherwise? There's a potentially pretty big freelance gig in the works I've been pretty excited about the past week. Negations are underway, so *fingers crossed*. If all goes well maybe my side hustle/secondary income resolution may be off to an unexpectedly good start too!

Here are a few more duplicate reviews, and elaboration posts on those two WP-related issues I was having last last week.

Feels good to be alive right now. Life's going pretty well. Been looking at a local gym too; getting ready to step up my work-out routines for the new year new #metoo...

Also RIP Gangsta Boo! Iconic Memphis Three 6 Mafia rapper now deceased. Just 43 y/o...

It seems the New Year is off to a pretty bad start in regard to unexpected icons passing, but let us not fret on those who've left! Let us not sully their legacy by wallowing or slowing our steps! Let us take great speed and haste if only we've crept - and go till there's nothing left! Let's go. Let go?
All set.

2023 finna pay all debt.

You Can Do It!

You Can Do It!

Wonder if GIFs will play here hmm... let's give it a try.

Kusträddarna 2022

Kusträddarna 2022

My badge of honor. For cleaning up the world, little by lite. A little late, but finna make this a yearly tradition.

Kusträddarna 2023, TBC.

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Keeping the world since 2004.