My Workout

In order to keep consistent with anything, you need to be enjoying it. Your physical workout is one of those things. I like a challenge but I also appreciate simplicity. We all like results. It took a while for me to settle on a workout, a rest schedule and a nutrition plan that stuck for me as I aged. Once you find what works, it is as simple as can be to keep it up and to look forward to doing each and every day.

There are no hard and fast rules, just to be focused on what you're doing and feel that you're connecting to your body, your muscles and your well-being. My morning is when I get it done and I make it part meditation and part physical conditioning. It never lets me down. Yes, it's before breakfast, but that's just me.

I don't spring out of bed but I do allow myself to get a sense of the day by sitting quietly and enjoying coffee and a large glass of water. I don't turn on the TV or use the phone. When I am finished the coffee, I begin. The lights are low and the sun is rising. The yoga mat unfolds.

I begin with a standing acknowledgment at the top of the mat to try my best and be thankful for another day. The sequence of a simple round of slow and present sun salutations begins. I feel my self in my mind and body and allow the connection to bring energy to me, breathing the body open. It is nothing fancy but I finish with a criss-cross applesauce standing-to-ground-to-standing. Then I grab the broomstick handle.

The broomstick stretching opens the body further, challenging the range of my spine flexibility. Movements are never sudden, or aggressive and they always unite with breath. Side bends, side turns, back bends and the broomstick is held horizontally overhead. Some muscles are tightened for stability and some are lengthened for mobility. Then I'm ready for the iron.

I use lifting gloves and two 10 pound dumbbells. I also use a foam square or block for a depth gauge. I do only two compound moves, press ups and squats, for 10 repetitions and repeat for 5 sets. Each set completion is marked off with a bread clip or anything that will keep track for you, coins, marbles, whatever, so I know how many sets I've completed. That's it. My squat is more of a thruster as I add an overhead press. The press up is a text book, military board-plank press up and I use the dumbbells to save on my wrists and use the foam block as a depth gauge so each one is consistent. The depth gauge for the squat/thruster is my elbows touching my thighs.

The workout schedule is two days on and one day of rest in between the next two days on. The schedule adds up to 50 of each which is 250 each week. That's 1000 press ups and squats every month. Then I finish each workout with gentle stretches for 10 seconds on each of all the main muscles. In total, my workout is 40 minutes from top to bottom. The sun salutations, mobility and broomstick work is each and every day. Complementing all of this is a primal diet. No grains, no sugary treats, no processed foods and as much as possible, organic. Eggs, meats, vegetables, fruits and minimal dairy (greek yogurt, feta cheese). My sweeteners are honey or maple syrup.

That's it, that's all. I eat well, sleep well & I feel well, healthy, strong. I also get to bed at a decent hour. There are no supplements, no power greens and no pills. Just simple primal compound movement and a primal diet. If I am ever asked about my routine I am direct. It has always gotten positive feedback from those who gave it a try. One of the best comments was "I sleep like an honest man". You can't ask for more than that!