A while back I heard from somewhere or someone that there is
the 23 to 1 rule:
Even if you work out 1 hour a every day it doesn't really negate the other 23.
You have to think about your health the entire 24 hours and make decisions that are good for your body. I am a firm believer in good sleep and there is enough research out
there to support the numerous benefits of a quality slumber. Being a reasonable person I think 8 is a
magic number, but 7 works (and is more realistic for most people), and I think 6 is a little low. So that leaves around 16 hours remaining in your day where you should be moving and using your body.
The work day takes 8-10 hours and there is
plenty of opportunity there to get some extra “work” in. Throughout each day take the opportunity to
walk, choose stairs, or stand and work for a while. Sitting causes more damage than we realize
yet probably spend 10+ hours a day doing it.
There are other ways you can get “work”
in. Allison Sobczak likes to do leg
swings while she brushes her teeth. You
can do neck mobility exercises while waiting at traffic lights during your
commute. When you carry something think
of it as a suitcase carry, engaging the opposite side oblique. Any low level activity to get the body moving
works, it doesn't have to be challenging.
We were built to move through all ranges of motion throughout the
day. Need to pick something up from the
floor? Work on a good deep squat. We dead lift and hip hinge in the gym so that
strength and movement can carry over to life. Keep that flat back and move through the hips. You can work on balance, try to walk curbs or
stand one leg while waiting for something. Apply what you learn and practice in the gym in the rest of your day.
"MOVE! Because you can. If you won't - tomorrow you might not be able to." - Ido Portal
Get Outside! One of my favorite parts about living in our area
of Pittsburgh is the opportunity to connect with nature rather quickly. Outside of a dangerous storm there is no
excuse for not getting outside. Within a
few minutes of the gym there are several nice trails to hike on.
Exploring Wingfield Pines
Bella’s favorite:
This is an old mine area that is being reclaimed and it has
descriptive markers so you can understand the process. It is a great place to take your dog too and
most people have their dogs off leash.
It is one big loop so it is hard to get lost.
This is a more complex area that has numerous miles of
trails to explore. It really makes you
feel as if you are out there, while still being close to home. This takes a little skill to navigate, but
overall a fun place to go.
This place really lives up to its name giving you a great
view of the Chartiers Valley. It is
mostly open fields with some challenging climbs. This is another great place for dogs to run
free.
There are plenty more, but these are all within a five
minute drive from the gym. Hiking is a
great way to recover and re-energize, so put on a pair of good shoes grab some
water and go.
On the Montour Trail
If you make the most of your day, you will earn your rest!
Writen By Justin Thomas
Owner, Instinct Fitness
