Track it. Water. Foam Roller. Soy Protein. Trainer Duncan Bone.
Fit Four Friday
Track it, Water, Foam Roller, Soy Protein and a side of Duncan.
No Cost Improvement
Track it. Take one week per quarter to write down everything you eat and drink. It is not a lifestyle change, just do it for 7 days. Sure you have heard it before, but it can help shape your thinking about what is normal for you. Most eating is done without thinking. This helps you start to be conscious of what is hitting your system. Do it 3 or 4 times per year. Schedule them now…
The most common free tracking app is https://www.myfitnesspal.com/
Little Habit
Water. As a kid we are fascinated that our body is made of 70% (give or take) water. Look at it a different way, EVERY organ (i.e. heart, lungs, muscles, skin, brain, etc.) needs proper water levels to function optimally. Here is your calculation for water intake:
(Body weight)x (0.5) = oz. per day
Ex: a 200 lb person needs 100 oz of water per day, SPREAD OUT.
Try to evenly spread your intake throughout the day.
Stuff we tell our family
Foam Roller. Many cases of knee pain and lower back pain are reduced or eliminated with the proper use of a foam roller. You can get one of these bad lads online for less than $20. Two things to look for when buying: High Density and 18-24 inch length. Here is a low quality video of high quality information to help you get started on the use: Foam Rolling and Mobility
Example of one to get: Foam Roller
Don’t Be Fooled
Soy Protein. It’s cheap. Both in quality and price. Soy Protein Isolate is used in a lot of shake shops that have health and nutrition in their company name. Yet this protein has been shown to have adverse effects on hormones (i.e. estrogen, progesterone, etc.) which play a HUGE role in your body’s ability to metabolize fat and build muscle. It is sadly in a lot of things today, namely protein bars and boxed goods. If a product advertises “HIGH IN PROTEIN”, there is a good chance they added soy protein to boost the numbers… gross.
If you need to use a powder to supplement your protein, I use Thorne Labs. It’s quality and garbage free: Use Whey Protein if you don’t have dairy issues, Vegan Protein if you do.
Featured FitPro:
Me (Duncan Bone)
While it may be slightly vain to put myself as the initial feature, I’m mostly hoping to prove worthy of your attention on the topic of health and fitness.
I started training full time in 2014 at a big box fitness club. Through the years I’ve come to know many amazing health and fitness professionals that I credit my knowledge from. I even held roles being a trainer recruiter, getting me in front of even more wonderful people. So to start, here is me.
Training expertise: Corrective Exercise and Sports Performance
Top 3 Workout Songs: I Still Can’t Stop by Flux Pavilion, Motivated by NF, and Light Em Up by Fallout Boy
One Sentence Tip: Drink more water than you think and use fitness professionals for advice, not marketing/sales companies.
Location: Jackson, MI
Website: www.athleaderfit.com