My Top Three Body Weight Movements

When it comes to losing weight and getting stronger, I often here this one reply:

I don’t have time to go to the gym!

To be honest, when I hear this, I often try to stay understanding and compassionate. Most times though it leaves me holding my head in my hands in an act of frustration. Because everyone body can make time, and no, you don’t have to go to a gym!

And with these three movements, which I do almost everyday! You truly can lose weight and tone up the body!

Movement one: The burpee, I know that most people loath them, but I love them. The burpee is a total body movement. You can tone the body and burn fat. And if all you have is a few minutes, do burpees for a few minutes of burpees.

 

Movement two: Air Squat, this is a wonderful workout   for the lower body and a functional movement for everyday life. I suggest starting with five sets of fifteen reps everyday.

Movement three: The push up, this movement also comes from the burpee, but the push up is amazing and targeting the entire body in one movement. If you want to throw in a plank, you can do that too!

My point is though, is that these three movements give you the best bang for your buck. Even if it’s a little bit of time. The point is, is that you are doing something! Of course you can add in others, but these are my top three, that you can do everyday and make more challenging.

PS, also add in adequate nutrition, much less sugar and you’re headed in a wonderful direction!

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Why I love CBD: A Few Reasons

I have wanted to write this entry for quite some time now,  my reason for not doing so stemmed from the fact that I am a Christian. My faith is utterly important to me and comes before everything else in my life. That being said, I feared the backlash that a post like this might cause, but I’ve come to a point where I don’t care if fellow believers roll their eyes at me or question the validity of my faith.

I also want to clearly state, that this is not a scientific exploration of what CBD is, there is much more notable places to look than something like this. This will much rather be a few reasons as to why I use it, and why I believe others should use it too!

Reason one: As someone with cerebral palsy, I have tried nearly every muscle relaxer under the sun. In the name of coping with the pain that follows spasticity. Muscle relaxers often make me feel tired and zombie like for a few days at least. With CBD, my muscles are able to relax more naturally and doesn’t leave me feeling like an unproductive zombie.

Reason two: Much less joint pain and inflammation. Once again, as someone with CP, I am more often than not, in a fair amount of pain and stiffness. So much so that it becomes very difficult to walk with my crutches. Having used CBD for over a year now, I have noticed that the inflammation has gone down dramatically. And it’s much easier to move. Are there days where pain is still present? Yes, but it is much much less and bearable, without having to put so many pills in my mouth, that how much more side-effects.

Reason three: Anxiety and Depression, yes CBD has helped me in these areas as well, I don’t have many panic attacks anymore, and the depressive episodes are not as present. Yes, they still happen, but using CBD I find helps relieve the symptoms that are associated with anxiety and depression.

Much more, using CBD is wonderful after my workouts, and it leaves me much less sore and allows to recover faster. I’ll end with this though, I don’t think that CBD is cure all, in terms of our over all health, its also a good thing to learn coping skills, listening to our bodies, getting more sleep etc.

Yet there are more, even greater benefits to using  CBD than the ones I’ve listed above.

Here is what I use: https://johnnyapple.com/cartridges/

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Movement As Blessing

 

I’ve always had the conviction that being able to move your body everyday, is a huge blessing. That conviction has only grown, upon getting my certifications in fitness  and nutrition. I want to ignite the fire and passion for people to love and honor their bodies inside and out.

Exercise can be a huge part in this, but more so, I am speaking toward the reality, that getting to move your body, everyday in small ways is a blessing. Even as I move my fingers to type this blog.

I long to see people with special needs, have a deep zeal everyday, to get themselves out of bed and do what they can to be healthier, happier and stronger. I know everyone has different ranges of ability, energy and so on.

The one objection that stem from this: Well, thats easy for you to say, you don’t.. (fill in the blank).

Actually, along with having CP, I am always in some sort of pain, I’m always tired, a lot of days I have to fight to even get out of bed. And yes, there’re a lot of days where my own struggle with depression beats me down. So I do understand very well.

But here is the deal, life is too much of a blessing to let any of that stuff have victory over me. Even on the days when I don’t want to get out of bed, you know what? I get out of bed. Regardless of the war that may be going on inside me on a giving day, I try and make someones life better.

Jocko Willink talks a lot about going through the motions, going to the gym when you don’t want to. Doing the things you would rather not do, because in doing so you’re better because of it. The moment my eyes open in the morning, I hear Jocko’s voice saying:

GET. OUT. OF BED. NOW!

Do the work you have to do.

Wash the dishes

Wash the clothes

Do the everyday and mundane things you’d rather not do. why!? Because your moving, your using the body that God gave you. Much better, you are forsaking the laziness in your mind, that says “oh no, you don’t have to anything today!”

Now, I’m not implying you can’t rest. What I am saying is that you can rest, after you have gotten everything on your to-do list done. Workout included! There’s something so beautiful about going to bed tired, knowing that you poured yourself out and crushed the day. That’s a wonderful way to live lives!

Then, you can rest and rest deeply.

So wake up everyday, rip the the covers from your body and get moving. Workout, do the mundane tasks (and even your prospective on them will change), better yourself in every way you can, help others and then you can rest deeply. Do what you can everyday, so no to the lazy voice in your head, so that when you rest, you will rest fulfilled.

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Brandon’s No Excuse WorkOut

The following workout routine (or body movements) are taken liberally from various fitness channels, and are designed to strengthen and condition the entire body, with maximum efficiency. Movements can be mixed up or done in longer duration. Please understand that this is only meant to supplement and help as a guide and no way, shape or form takes the place of one on one train with a coach near you. Please understand that it is my lifelong passion to help adaptive athletes whether they a walker, crutches, are in a wheel chair or simply do have mobility in one area or another in their body. There is almost a way to be stronger and healthier, you only need to be able to set aside your excuses. You have to be willing to sacrifice what you are. For what you can be. If you any questions, please find my contact information below.

 

Pushups- kneeling or standard way. sets of 5 on up

 

Push up plank- hold for as long as possible in lock out position

 

adaptive burpee- sets of 5 on up (lie flat on ground, perform push up, slide knees under you and come to kneeling position and back down).

 

hip ups- eventually you want to do these with some weight

 

adaptive kneeling air squat- sets of 5 on up

 

inverted row or pull up, if you do not have access to a bar bell, you can do rows with dumbbell, kettle bell or even a gallon of water.

 

weighted squat with dumb bell

 

Floor press with kettle bells, dumbbells or barbell

 

adaptive burpee to standing, thus, after you come to kneeling position, you can use a walker or anything near you to stand up. Then lower self back down for next rep.

 

This is called a no excuse workout for a reason, you can do these every day to build or tone muscle and break a sweat.

 

Let me know if I can help further, as always drink plenty of water, eat lots of protein, lots of green, some fruit and stay away from processed junk.

 

Blessings,

 

-Brandon

Email: Brandon.Ryan1984@gmail.com

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