pjsc 128 No Gym Needed!

One of the biggest deterrents to someone actually doing the exercise that their body is crying out for is this: they think they need to join a gym (expensive and intimidating to the uninitiated), and then of course they have to find the time to get there.  Driving over, getting into your special workout clothes, waiting in lines to use fancy machines or heavy weights on supports and on benches covered with the previous users sweat…

and music you may hate is often blaring at you, and lines of folks peddle away on bicycle trainers, going nowhere, watching TV…

Doesn’t sound too appealing, does it?  And so, unsurprisingly, most people simply give it all up, and say “I just walk!” when the subject of exercise comes up.  While walking is fine, most people just walk really fast for exercise (this is silly and unproductive- walking is not meant to be rushed!), and then drive the rest of the time when they are not on their 1/2 hour really fast, dorky looking walk through the mall or the neighborhood.

So, I will agree: rule #1 of Perfectly Paleo Exercise: walk, but walk barefoot, outside in the grass when you can.  Pumping small weights ala Heavyhands is ideal, and a great total body workout can be had, pleasantly if not easily, in 10-15 minutes!  And otherwise- just walk into town if you can, or at least just park at the very back of the parking lot when you shop.  It never adds more than a few minutes at most to your trip, and makes parking easy and safe for your vehicle, and adds health to your life.

Rule #2: Exercise at home!  That’s right, in your living room, your den, your basement- wherever.  I have my gymnastic rings hanging in the basement, and it is so fast and convenient and productive to just go down there and do some pushups, pull ups, flies, and one-legged squats and rows.  Never takes longer than about 30 minutes to totally stimulate the entire musculature, safely and very productively.  No spine compression like with a barbell on your back, or shoulder destruction from bench pressing a heavy barbell- and flexibility is also enhanced. 

Rule #3: Work out, hopefully daily, and do it first thing in the morning.  Come up with a sequence that works well for you- I vary mine slightly from day to day, but each day usually has a focus- for instance, tomorrow is pushup day.  I’ll get up nice and early, to have the living room (and the television) to myself, and then I’ll walk in, coffee in hand, and start my Netflix show as I begin slowly flexing and working out.  Virtual resistance is always how I begin, slow, intentional flexing of each muscle group in the body throughout the entire range of motion, for 7-10 reps each.

Rule #4: Stretch! After my whole body has been worked via virtual resistance, I get down on my floor mat and go through a series of stretches.  I also work my ankles, my hands, massage my bare feet, ( I always exercise barefoot when I can), and finish with a long hold of a back bridge, adjusting my spine while I get the blood into my head- it feels great!

Rule #5: Do pushups.  You don’t need to do them every day, I like to concentrate them into 2 times per week, Sundays on the rings, and Thursdays on the Perfect pushup rotating pushup handles.  I do them with my legs elevated, and I do sets with regular width grip, wide grip, and then narrow grip.  30, 25, and 20 lately.  Then I repeat, for at least four sets; sometimes up to 10! 

If I do the 4 sets, that’s a total of 260 reps.  I pause briefly between sets, and sometimes to isometrics and self resisted exercises as I do so.  This is much more beneficial than any sort of heavy weight training, or long distance running, since it develops the entire body in a very beneficial way, giving your body a symmetry of proportion, not bulky, blocky muscles and a protruding stomach.

Rule #6: Get a rebounder!  I don’t want you to spend a lot on anything, after all, I haven’t asked you to join a gym, get special shoes or clothes, or anything much.  Ideally, you will have a one time purchase and installation of gymnastic rings, buy the heavy duty Perfect Pushup handles (the standard ones wear out quickly), and a mat for the floor. (I got a rubber yoga mat at Target). But, do get a rebounder, which is a mini-trampoline!  Nothing comes close to stimulating your lymph system, which processes your waste products from the body, and it naturally enhances the virtual resistance exercises as you gently bounce on it.  You actually have to experience rebounding to realize how healthy it is (I always finish up with the “Ab bounce”), and all you need is a cheap rebounder.  Mine, like my mat, was from Target- $30.00.  I’ve had it, and used it daily, for years!

Rule #7: Do sit ups!  I’m really coming to believe my grade school gym teachers had it right- back in the 1950’s and early 60’s, they had us doing multiple sets of pushups and sit ups, along with jumping jacks and burpees, chin ups and rope climbing!  What could be more paleo than that?

Somewhere along the line, body builders started doing “crunches”, which were said to totally isolate the abs.  BS!  I think they caught on because they are really easy!  Do sit ups!  Put your hands behind your head, do not anchor your feet under anything, and sit up all the way, getting your head down as low in front as you can.  After awhile, you will be touching your nose to your knees, or close to it. 

This is not just for the abs in isolate, like the crunch- this, like the pushup, is a total body exercise, and is particularly beneficial to the back and the spine. 

Tuesdays are sit up day, along with hindu squats (high rep squats to the floor, swinging the arms as you go), slow regular pushups with hands flat on the floor, and several other exercises I have adopted over the years.  All are detailed in my eBook Perfectly Paleo Exercise, and in PaleoJay’s Smoothie Cafe paperback.

Rule #8: EXERCISE!  It’s not optional, just like eating, our Ancestral bodies really require regular exercise, natural exercise that satisfies our flexibility, strength, and aerobic needs.  Good sleep, good natural foods made by God, not man, (this means no gluten!), and exercise are all necessary for health and well-being.   Get started tomorrow- just go in the living room and do some pushups and sit ups.  I don’t care if you can only do one of each!  Do one, rest, do another, and so on.  If that’s all you can do, then that is as good for you as hundreds are to someone else.  Do a little stretching, eat well that day in a Paleo sort of way, go to bed early, and do it again tomorrow- I guarantee it will be easier the very next day. 

Rule #9 & 10:  REPEAT

Check out this episode!

PaleoJay's Smoothie Cafe 112 Make time for exercise, or you find time for disease!

I borrowed this title from Shawn Stevenson, who has the Model Health show podcast... thanks Mr. John “No Bite” for alerting me!

Check out his podcast: it’s quite good!  And heed his advice- you DO need to exercise!  Not super hard, and to “failure” as so many recommend- definitely NOT.

But, your body was definitely built to MOVE, and if you don’t move around, a LOT, you will definitely be making room for disease, and your life will be shorter, and FAR less pleasant than it could be otherwise.

Diet, of course, is important.  Vitally important!!  So, with that in mind, grasshopper: cut out the processed foods, the fast foods, the sugar, and above all the grains!  The grains are the hardest for everyone, since they’ve been touted, pushed, lauded, and applauded for decades!

BUT THEY ARE POISON TO YOUR BODY AND MIND!!

That’s it, that’s the bottom line: if you didn’t know before now that our own American government, medical clinics, and so-called “leaders” have been lying to you...

Well, now you do.
The “food pyramid”, or now the “my plate” promoted by your tax supported government agencies-

Is guaranteed to make you sick, fat, diabetic, and prone to heart disease and cancer!

Multiple servings of grains and sugars per day will do that.

So, cut that out, and go back to the diet of your grandparents.  Eat real food, meat and veggies, real fat (nothing of vegetable “fake” fats like margarine or soy oil- just real foods, like God made them!!

GMO grains are made to be avoided.  Who wants to be part of a government experiment to see if maybe these will kill us, but we won’t know for years??

But back to topic: EXERCISE.  You need to do it.  Your body’s genetic expression expects it, and if it doesn’t happen, your whole body will start to unravel- give up- it actually thinks it is already DEAD.

Our bodies NEED movement, and they need physical exercise, or stress!

Start out with pushups, and walking barefoot.

If you can do 20 pushups, start out with ten.  If you can do 10, start out with 5.  If you can’t do any, do them supported on your knees “Girl pushups, if you will”, and do one or two.

It doesn’t matter where you start- the important thing is to progress, gradually.  Your body will thrive on this!  All it wants is a direction- either towards health, fitness, and wellness...

or towards less movement, less vitality, disease and death.

Your body, and Nature doesn’t really care, either way-

It is YOUR CHOICE.

I have chosen movement, and health, fitness, and wellness!  I start each morning, and I recommend you do as well, with virtual resistance exercises, followed by intensive stretching, and then PUSHUPS.

Just like (I hope!) you learned in grade school, as I did.

As I said: start out with about one HALF of the amount you can do.  Do NOT go to failure, or anywhere near failure!

Then, after a brief rest, do another set of one half what you can really do!  ( I do mine in front of the TV, so this is really not onerous at all)- I limit my TV watching to when I am exercising, so I really look forward to it.

You will too, if you observe this caveat!

I don’t care how advanced, or unadvanced you are, physique-wise... this system works amazingly well for anyone!

You do the exercise (please be sure to use perfect form), and NEVER go to failure, or even CLOSE to failure.  Repeat.
Repeat again.
Keep repeating.

Watch the show.  ( I am currently watching “Longmire”, which I love!)  Your taste may vary.

As you watch, feel your muscles, how they move- concentrate on the feeling of movement, like an animal would.  And just keep repeating, over and over, pushups after pushups- trust me, it’s kind of pleasant, gives you a feeling of accomplishment, and it flushes most of the major muscle groups of your body with life-giving blood!!

This is an incredibly health giving exercise routine, and over time will literally transform your physique, your health, and your life!

Ironically, since it really isn’t all that hard, once you get in the morning habit, it’s really....simple, easy, and actually enjoyable- something you’ll actually look forward to!

And believe it, you will gradually get stronger and stronger, slowly, and injury free.  You won’t need to spend any extra money on arcane training programs, supplements, or anything at all!

To sum up, here is what you need to do for maximum health and wellness:

Eat real foods!  (God and Nature made foods, that we evolved to eat and thrive on).

Avoid modern grains, sugars, and processed foods!   (Anything labeled low fat is particularly BAD).

Exercise: Spend at least 20 minutes each morning, watching television and doing pushups, stretching, and otherwise “getting in touch with your physical being!”

Last, and probably MOST importantly-

WALK!

Slowly is fine, probably better than a herky-jerky fast motion.  The best walking is done barefoot, or at least with minimal shoes like moccasins, or Xero shoes, that do not have raised heels, and allow your feet to move naturally.  This is great for not only your foot health, but also your knee, hip and ultimately your spine health!

There is a lot about how many “steps” you need to take, I don’t think this is valid: just make an effort to walk.

Park really far at the grocery, or the big box stores!  It only takes seconds to walk past the crowded, packed in cars that all are obsessed with getting as close as possible to the entrance!

And take “forest bathing nature walks” as often as possible!  Nothing is more restorative, both to body and mind, as walking, ideally barefoot, on a pristine path through a forest, or along a beachfront.

If you can do it daily, do it!  Otherwise, just do it as often as you can.

Not only your physical health, but your mental health depends on it.

The best training BAREFOOT SHOE I have found- Xero Shoes!

Xero Shoes  - These are the very best sort of "shoe" I have found for running, and walking barefoot! 

See the above Sensori Venture, which is what I have, and recommend, for anyone getting into barefoot running and walking, or even just standing...  this is, in my opinion, the perfectly Paleo version of barefoot, natural movement.  

Watch what Stephen, the CEO of Xero shoes has to say about this latest offering of his company:

Your own PaleoJay did quite a bit of research about barefoot shoes, and finally zeroed in on this form of sandal, the Huarache as the best compromise of minimalist form, function, and price...

But, even if price was no object I would recommend this Sensori Venture above any other shoe I found, anywhere!  Why?

It's indestructible!  No one has worn out a pair yet!  Guaranteed for 5000 miles!!

Barefoot, but with PROTECTION for your foot!  You do need some "cover" in the modern world, to simulate barefootedness without injury!

Not CLUNKY and dumb looking (and FEELING!) like Vibram 5 fingers and the like!  Put them on, and you will look (and feel!) like you have nothing on your feet!

Customizable with cool colors and "bling" if you so desire!  I went with basic black, but that's just me- check out the options right here- Xero Shoes

PRICE!  I know, I said even if price was no object I would go with the Xero shoes... but the price is way cheaper than the inferior competition!!  

So, once again, if you are looking at barefoot shoes and barefoot running and walking, Xero shoes are the ones to get.  

I did my last several workouts with them on, and they are great for that as well!  And I think that, this Summer and Spring, I will be wearing them just about everywhere...

You can even make your own with kits they provide, and save even more money- but, I recommend the Sensori Venture model  for just about everyone, first pair- All the work is done for you- just put them on!  And, again: the price is right!

J