Everyday Paleo (45 page)

Basic Fitness

N
ow it’s time to move that body! Please, no jazzercise, because really, it’s just not cool. OK, so I’m kind of kidding. If you really love jazzercise, I’ll let it slide, but it is also important to build strength. Being strong
is
cool, and it makes life just so much dang easier. Imagine how great it would be to sling your kids easily out of the car and onto your hip, grab three bags of groceries in your other hand, squat down without dropping anybody or anything to pick up the keys that fell out of your purse, and jog into the house without hurting your back or being out of breath.

Being strong and in shape is sexy. Strong arms, lean legs, and a solid core should be the hottest fashion trend, and if you haven’t seen this trend happening in your town, it’s time to be the up-and-coming local fashion diva!

Another important note: exercising is for every-one—men, women, and children. If you are not exercising, even if you are eating a clean paleo diet, you are not healthy. Being sedentary is killing people left and right, and when you take a giant step backward and look at our lives, please consider how we are genetically wired. The obvious fact is that we are meant to be extremely active. In order to survive, our hunter/ gatherer ancestors had to lift, push, pull, jump, sprint, carry, and climb just to get the basics like food. Our ancestors were athletes, and we are all intended to be the same.

I’m not implying that I expect each of you to train for the Olympic Games, but I do encourage you to get moving.

I strongly believe that working with a personal trainer is the best way to ensure safety and results, so please consider finding a trusted professional to help get you started on your fitness journey. With that being said, I understand that budget, time constraints, and family responsibilities are a factor in being able to work with a personal trainer, so we are back again to making choices. If you choose to work out, you can find a way.

A personal trainer is ideal, but if you want to give this a go on your own, you will need some equipment. Even on a budget, one can acquire a jump rope, used dumbbells, the floor, a wall, or a chair. Furthermore, we all have access to the outdoors, and this is the most essential item necessary for you and your family to use as a place to exercise. If you want to purchase some equipment, I suggest trying used sporting goods stores like Play It Again sports or online communities like Craigslist for the items that I use in the fitness section. I also offer information in the fitness section where specific equipment can be ordered online.

If you are already a gym member, you’ll most likely have everything you need at your fingertips, but you’ll need to be brave enough to enter the dreaded weight room. The fitness section will also include movements and workouts that you can do with your entire family or your significant other.

Speaking of family, getting the kids to exercise is imperative to their physical and emotional development. Unfortunately, we are raising a generation of sedentary people, which is obviously contributing to the enormous decline in the health of our youth. Not long ago kids played outside after school until sunset, but today, most kids are inside glued to the television or wired on video games, missing out on the precious moments that cannot be recaptured. As a strength coach, I have witnessed children under the age of ten who are not capable of performing basic functional movements like jumping, squatting, and lunging. At this age, children should be able to move in such manners without even thinking about it.

If you know that your kids are not getting enough exercise, the first step in helping them to become more active involves setting boundaries and rules.
You
are the parent, and although there might be some grumbling, your children will thank you later. Set restrictions on TV time and video game time. In our home, we have set the following limits that work well for our family. Take these suggestions as a guideline and adapt a routine that fits into your life.

1. We do not allow
any
video games during the week, and on Saturday we allow only one hour of gaming. The rest of the weekend is reserved for time with family, friends, and playing outside whenever possible. With school, sports, music, books, friends, and family, video games should never be the priority!

2. Second, we do not allow any television after school unless all homework is done, chores are completed, and outside play has happened. We suggest and partake together in other activities with our children and keep busy enough that television is not the first thought that comes to mind. I suggest only allowing 1 hour a day of television, and only if all other obligations (including playing) have been taken care of first.

If rules are set, there can be no arguments. Do not give in or cave in “sometimes” or your children will never take you seriously. Write down on poster board when video games and television are allowed, and post it where all can see. This way there is no question or changing your mind. What’s set in stone cannot be undone.

You will find that cutting out the electronics will increase your bond as a family, and regaining this connection is another important step to a healthy paleo lifestyle.

Including your kids into your fitness routine is a great way to start this reconnecting process, and by setting this example, you’ll engrain into your children the importance of a healthy lifestyle and the importance of taking care of yourself! Ok, so let’s get started!

I will first show you some basic movements that will lay the foundation for gaining strength and endurance. The most important aspect of what I show is that your fitness routine should never become “routine.” I take a cross-training approach that focuses on movements that our bodies are intended to do, movements that help us in our real lives, and a realistic approach to working out that works. I will not ask you to exercise three hours a day. Such an approach is unrealistic and simply does not work. I suggest that your workouts are shorter in duration but higher in intensity. Intensity means something different to everyone. If you have already been exercising and have a solid strength base, you may be able to push yourself a little bit harder. On days that you are not following an exercise program, I suggest being active, such as walking, playing with your kids, swimming, playing tennis, or whatever brings you joy!

If you have been sedentary for quite a while, I suggest that you first put the focus on proper technique and adapting to exercise rather than worrying about how intense your workouts actually are. If you are particularly unhealthy, overweight, and out of shape, I suggest that you start by walking and experimenting with a few of the introductory movements. This alone is a wonderful way to begin. However, after the first set of introductory movements, I will offer two weeks’ worth of workouts for the beginner. Later in this section, I offer more advanced movements, followed by a more advanced workout routine. It is important to only move on to these routines when you feel ready. Again, working with a personal trainer is your best bet to ensure safety and results.

Squat

In this sequence I demonstrate how to perform an air squat. The squat is a natural movement that we perform countless times throughout the day. Every time we stand up from a chair or get up off the floor after playing with our kids, we are executing a squat-like motion. The key to benefiting from this natural movement is utilizing proper form. When you squat incorrectly, you can injure your back or other parts of your body. However, when you squat correctly, there are a number of benefits. Not only do you strengthen your quadriceps, hamstrings, and glutes, but you also strengthen your core. By performing this exercise regularly, you strengthen your body in such a way that everyday chores become easier, such as picking up children, groceries, and laundry. You also become more aware of how your body is truly designed to move.

MUSCLES USED: Quadriceps, Gluteals, and Hamstrings

1)
Start by standing tall with your feet shoulder width apart and your toes angled out slightly. Next, hold your arms straight out in front of you for balance and tighten your tummy, fanny, and leg muscles. When done properly, you should feel tension everywhere.

2)
Keeping your tummy tight and your back straight, reach your fanny back and down. Make sure to keep your knees behind your toes and your weight distributed on your heels.

3)
Continue to sink your hips lower while still reaching your fanny back. You can allow your chest to come forward, but only as far as necessary to maintain balance. Keep that spine straight, and do not round or arch your back.

4)
As your hips lower just below your knees, engage the glutes and push up through your heels until you return to the start position. If you have never squatted before, please look at the next sequence for an easier version of this movement.

Chair Squat

The chair squat is an easier version of the regular air squat. The exercise is performed the same, but instead of squatting into the open air, you squat down onto a chair. For the best results, make sure the seat of the chair is above knee level. This will prevent you from squatting too deep. Once your fanny reaches the chair, rock forward and push through your heels to return to the start position. As you gain strength, transition to the air squat so you can reach full depth.

MUSCLES USED: Gluteals, Hamstrings, Quadriceps, and Adductors

1)
Stand directly in front of a chair with your feet spread shoulder width apart and your toes angled out slightly. Next, hold your arms straight out in front of you for balance and tighten your tummy, fanny, and leg muscles. When done properly, you should feel tension everywhere.