3 Ways to Improve or Maintain Your Fitness Under “Stay at Home Measures”

Soon you will be back on the shores or the trails… but will you be able to play games or keep pace with your friends like you could before this massive shift in life balance and self awareness?

As we are undoubtedly already spending more hours in front of a screen than yours truly would approve of, I will not keep you here long. We are in a span of time right now that requires grit and self-motivation to, at the very least, remain level with what our previous state was prior to this pandemic. We can still have victory in our goals. We can still make gains so long as we have the determination to elevate.

Each of these approaches should be a part of your fitness regimen at some time or another (especially #1). None of the moves require equipment or extensive athletic ability so feel emboldened to get at it. Training at home is an opportunity to revisit our program goals, our seasonal ambitions and just get basic by polishing our foundation training. Feel free to pullout the kettlebell or whatever else you may decide on for your strength days but at no junction should the lack of such equipment be a reason for you to skip a session this week.

Movement and mobility hygiene

Each and every morning I go through about 12-20 minutes of movement work before anything else. In a red-light room with something that raises my spiritual/vibrational frequency softly playing in the background. (Yes, use that hdtv/hdmi chord and laptop). In a very basic and grade school way I begin working out my hips and shoulders with natural movement patterns. Loosening the muscles in my calves and quads to encourage blood and lymph flow; warming up the joints in the knees and ankles with squats and lunges. I then carry out similar exercises that promote proper posture and the promotion of further circulation in the shoulder girdle. Warming up is an art form in my mind and it stands the test of energizing and preparing me for the day at hand.

The list I provide is not exhaustive by any means. In many cases deep breathing and simple movement patterns suffice for a “Morning Movement Hygiene” ritual. All you need is a determination to elevate your efforts and the drive to meet your new horizon.

Squats; lunges; calf raises; hip circles; bird dogs; cat & cow; arm circles and shoulder shrugs & circles; scapula contraction; reverse fly; pushups; lateral raise; front raise; Sun salutations A & B.

Isometric holds AKA “The No Copout”

The day can get away from us pretty quickly as we may not all be able to manage these work-from-home schedules just yet. That doesn’t mean that we have to abandon our fitness obligations. I see it as the perfect opportunity to turn up the quality while reducing the quantity. Isometric holds hit home thoroughly and I suggest you make them your next mid-morning snack.

Squats; lunges; planks; flexed arm hangs; leg lifts; chattaranga dandasana; hand/headstands

All of these exercises can be held in a stationary, non-active position. The intensity and effectiveness can be maximized through time under tension, time of recovery between each set and the efficiency of the tension you put through your body into the ground. Isometric exercises are a great way to get some variety into your cardiovascular training as well so if you can’t muster up a walk you can actually stand in place and make quite an impact on your quality of life.

 Hold your chosen exercise for 30 seconds and then march or high step in place or around your place for 30 seconds.

 You will not only feel the rush of endorphins under this new stress but you will feel the gains in strength if you sustain this in your life 3x a week. Utilize isometric exercises to build stability and strength.

Tabata approach

For the go getters looking to substitute their hard-hitting big box gym days I have something so simple to implement and so effective that you will be taking this with you to the gym post-pandemic life. Here we have time under tension and time for recovery easily mapped out for us in a 2:1 ratio. It is easy to compile a complete circuit of Tabata flows too. You can cycle it in two ways:

  1. Have four exercises that you will perform for 30 seconds and rest for 15 seconds. Complete the first exercise and move to the next after your 15 second break. Rotate through all of the exercises and take 90 second recovery period and cycle through again
  2. The other way you could complete this workout and reap its massive benefits is through completing all four rounds of each exercise, then taking the 90 second rest and moving into the next exercise to complete its four rounds.

If it was any more difficult to explain than this you would need even more motivation to begin harnessing your healthiest potential. Be great and stay elevated.

No matter what: Love your skin and what’s within. Stay peaceful tribe.

Peace

Homefront H.I.I.T. Amidst a Pandemic

Yes indeed, we are all feeling the effects of being indoors more often than usual. It is important to understand that movement is one of the best medicines we can implement. It has a vast array of positive affects on the immune system. In times where health and infection are in the forefront of the mind, we must harness and wield our personal power over our life. I am here to provide you some of the most simple and applicable advice you may receive in this pandemic. And, the best part is, it’s FREE. Are you ready to elevate?

First up is for those with all that pent-up energy going to st-st-stir crazy!

Pushups and Sprints:

The pressing/pushing motion is so natural to our shoulder-elbow-wrist combination and like any other skill and ability, it must not be taken for granted. The pushup is very beneficial as it is a highly integrated movement meaning it utilizes various muscle groups rather than targeting a single link in the chain. Now if you have not mastered the pushup, but you want this as apart of your hybrid workout, then modifications for this classic move are numerous.

One can always start on their knees. Even if you have difficulty getting up and down off the floor, you can do your sets from the wall. Now you may be thinking, “Zeke, how can I do sprints if I can barely get up and down off the ground?” The answer is simple and it will never change: Your level is your level and your program is your program. So, my modified pushup and sprints may be with my feet elevated and a run distance of 50 yards, whereas you or your elderly parents may have restrictions for movement. So, you may be doing wall pushups of a much lower rep range and marching in place. Your immune system benefits may outpace mine even if my workout appears more intense on paper. That is the truth!

 The key is setting your goals and outlining your program:

  1. Reps for the pressing strength phase
  2. Style of run/distance
  3. Time of recovery
  4. Number of rounds

Hill or Stair Intervals:

For my faithful walkers who are looking for some variety in their routes or routines, these hill intervals are surprisingly energizing. Find an incline that will challenge you and simply set a level of intensity and number of rounds you intend to complete. How easy is that? Someone already leveled and paved the hill. The stairs have just been standing there… You just have to get eyes on the locations and place your feet on the path–up and back down.

The major benefits will come from focusing in with true intention on your posture, stabilize your lower core through active engagement and finally, but most importantly, control your breathing. Deep and steady oxygen delivery is key because after all, we are engaging in an aerobic activity. This is all about breathing efficacy and the transference of that energy to our working muscles. If the directions were any more detailed it would become a difficult task to implement. So, get out there and get to steppin’.

    Mtn Climbers and Squats

    The squat is a powerful foundation movement that has various modifications. Get those hips loose and get your forager fitness going!

    Another one for those looking to channel that higher storage of energy is one of my favorites paired with another fond flow. Notice how the flow of the exercises we are pairing are full body movements. This increases their efficiency and draws a more natural Hueman movement into our programs. This workout can be done at any intensity. 70%-90%; by time; by rep range. It gets right down to business: Core, legs, shoulder girdle.

    Even if the motivation to workout and sweat with intervals is non existent you can still get out and take a stroll. Stay healthy, Huemans

    None of these need any equipment or any workout partner. The most minimal skills will be necessary for these movements. Think of how seamlessly a toddler moves from the ground to standing or when a child breaks into a sprint. No need of any fancy gadgets to track your pace or progress. Just your dedication to get moving. Now elevate!

    Hueman Infusions: Pumpkin Maca Latte

    The surprise and shock I got when I found out that pumpkin was a valued staple in the Asian Heritage Diet was nothing to the thrill of universal synchronicity when I uncovered the roots of the elements of pumpkin spice. https://oldwayspt.org/system/files/atoms/files/ASIAN-CommonFoods.pdf It is my great pleasure to rock your world and let you know that that amazing autumn-winter latte we crave and enjoy so much has origins of the orient. Cinnamon, ginger, nutmeg, clove all have firm indigenous roots in Asia. Indonesia, Vietnam, china and Singapore just to name a few places these spices are known for cultivation. As always, my goal is to inspire through insightful education and applicable knowledge.

    The pumpkin itself carries immense nutrient benefits. That rich orange hue denotes it is rich in carotenoids and vitamin A. A natural sweet and slightly savory flavor compound depending on the type of pumpkin, its ripeness, and the form you have procured (fresh, frozen, canned). The difference when using whole-organic-unprocessed foods is that you are going to consume the full available nutrient profile. So, in contrast to the shots/pumps of pumpkin spice extract syrup you are actually getting the Vitamin A & C as well as vital dietary fiber. Plus, to sweeten this rich sip we will use a low glycemic sweetener, as brown coconut sugar.

    By mixing your own pumpkin pie spice you are not only setting yourself up for the season of sipping but you will again be in control of your ingredients and there are few things more empowering than being in complete control of your food to the best of your capacity. With your spice mix you not only can make a pie and a latte but you can infuse your pour over grounds as we have in the past. I am hoping to make something so delicious, more nutritious and accessible to you and your tribe. The Pumpkin Maca Latte will be great replacement to Boon if you are not a fan of Boona. The maca will provide a steady and sustained energy boost to your day and will help you cope with the stresses of life as a Hueman through its powerful adaptogenic properties.

    The Products

    For the Spice mix you will need to combine the following all organic dried spices-

    • 3 tablespoons of cinnamon
    • 2 teaspoons of nutmeg
    • 2 teaspoons of ginger
    • 1 teaspoon of cloves
    • 1 teaspoon of allspice

    For the pumpkin maca latte you will need all organic and ethically/locally sourced ingredients

    • ¼ cup of pureed pumpkin from, preferably, a small pumpkin which is roasted, cooled, mashed and ran through and mesh strainer
    • 6 oz of plant-based milk or full fat non homogenized grass-fed milk like https://www.pureeiredairy.com/
    • 1 tbs of a healthy fat: cold pressed red palm kernel oil (Which aids in the beautiful rich orange hue)/coconut oil/MCT oil/Ghee/coconut cream or manna
    • 1 tsp pumpkin pie spice & maca powder
    • 1-2 tsp of coconut sugar
    • Sprinkle of sea salt and cinnamon after blended and poured
    • Optional 1 tsp almond extract

    The Process

    For our pour over pleasure seekers this is certainly a rich and satisfying brew. The almond adds just enough of the nuttiness you would want in a pie crust; the pumpkin spice easily folds into the grounds and depending on the sourcing of your coffee (If it was pre-ground to a drip standard) it will help balance the bloom stage so that your water does not just fall through the cone. The fragrance is potent and captivating.

    • Place filter in Chemex and rinse with the hot kettle water
    • Add ½ the coffee and then your pumpkin spice and then add the rest of your coffee (If the coffee is properly ground to pour over status for that particular bean just ½ tsp will be enough to create a true effect. The extra pumpkin spice is added with the pre ground coffee to balance the process)
    • Roll the grounds and spice around to incorporate. The final product should look fully and evenly blended.
    • Add 1 tsp of the almond extract directly in the middle
    • Begin the natural process of pour over

    For our Pumpkin Maca Latte we will need a sauce pan and preferably a blender to emulsify everything. Never fret my minimalist friends, a whisk will work just fine to make a frothy concoction.

    1. Heat your plant-based milk in a sauce pan with your healthy fats (save the coconut cream or manna for blending the stage). By heating the fats now, you make the blending process smoother (no pun intended) later
    2. Once the temperature comes up in the liquids add the maca and pumpkin spice and whisk (add ½ tsp almond oil now if going to)
    3. Place coconut cream into the blender with choice amount of brown coconut sugar, pour over the steaming milk and blend on medium to medium-high speeds until the fats and the milk are singular.
    4. Pour into your favorite autumn mug and drink your heart out.

    This is the conclusion of our Asian Heritage Month and I pray you have found knowledge, inspiration and empowerment through all that has been shared. From Ramen to curry we covered quite a bit. I look forward to the upcoming spotlights of the Mediterranean again. Until then stay peaceful and remain vigilant! Love your skin and what’s within.