5 Things That Fit People Do Differently Over The Weekend

posted in: Lifestyle Design, Uncategorized | 2

Did you know that even really really fit people have weekends? It’s crazy, right? I mean, how can they possibly stay in such good shape while enjoying their weekends, too?

I’m glad you asked because you’re about to learn five things that most fit people do over their weekends. Obviously, everyone does this stuff differently. We all have unique needs, goals, preferences, and life circumstances. But I’ve found that these are some of the common denominators among fit people.

And hey, if you work weekends or just have a crazy schedule, these tips can still help you for your “other” days – whenever those might be.

Note: Keep in mind that this is all in addition to their normal weekend activities like doing chores, seeing friends, going to church, etc. Boy, fit people sure are busy!

1) They eat well.

Most fit people eat well over their weekends. Notice that I didn’t say that they eat “healthy.” No, they don’t binge on food or alcohol, but they do often enjoy some special indulgences. So, they probably wouldn’t give a second thought to having a beer or a dessert because they’re eating good, nutritious food most of the time. And in the grand scheme of things, a little treat here and there isn’t going to rock the boat. The important point is that they don’t try to be perfect when it comes to their diet.

Personally, my diet doesn’t change much over the weekend except when visiting with friends and family. That’s when I eat what some might call a “cheat meal.” Except that I just call it good food, and I don’t think of it as cheating. Nor do I feel any guilt for enjoying it once in awhile. It could be a root beer, ice cream, pizza, or any other number of “unhealthy” things. My rule of thumb is that I try to eat well at least 90% of the time. That is, 90% of what I eat is healthy, nutritious, and will help me achieve my goals. And I don’t worry about it if the other 10% isn’t optimal nutrition.

Remember, “one meal doesn’t make or break you. Your habits make or break you. It’s what you do every day, over and over, week after week, that matters most.” That’s Tom Venuto, from his excellent book, Burn the Fat, Feed the Muscle. Just make sure that you’re so-called “cheat meal” doesn’t turn into a free-for-all “cheat weekend” and you’ll probably be fine.

How Many Pushups Should I Be Able To Do?

What Scientists, Military Experts, And Fitness Coaches Think About How Many Push ups You Should Be Able To Do: Including Official And Unofficial Standards For Athletes, Soldiers, And Ordinary People, Average Push up Test Results, The Latest World Records, And More!

how many pushups should i be able to do? - (woman doing pushups)
(note: balancing on dumbbells in a cloud of smoke is optional)

Whenever someone has asked me “how many push ups should I be able to do?”, I’ve always asked them if they need to perform a certain amount for their job or otherwise (e.g. for military service or something similar). And if they don’t have a specific criteria that they have to meet by a certain date, I ask them, “well, then how many pushups do you want to be able to do?”

You see, there isn’t a black and white answer on how many push ups is right for XYZ person. It just depends on your goals and your conditioning level, among other things. That said, there are some general push up standards that we can use to gauge our performance and also to set ambitious, yet realistic goals. And this article will cover the main ones.

How Many Push ups Should You be Able to do (According to the Experts)?

Now, there are all kinds of push up standards and charts available online – tons of them! And they’re all different depending on where they’re coming from. Even our military standards vary drastically from branch to branch – including differences between specific groups within each branch (e.g. special ops vs infantry). So, how do we get an objective number?

Well, Dr. Lawrence A. Golding who is a professor of kinesiology at the University of Nevada, Las Vegas, suggests that 20-40 year old males should be able to perform between 13-30 push ups, on average (yes, I noticed that that’s a pretty wide range).

He even put together a report with some “push up test norms” for men and women, broken down by age and the number of reps performed. He also assigned what I consider a very subjective rating of their performance. Here it is:

There’s a Sucker Born Every…Hey! New Fat Loss Pills! Cool!

7 Tips to Help You NOT be a Sucker When it Comes to Your Health, Fitness, and Quality of Life

woman using ab roller

I’d REALLY like to think that there aren’t that many suckers out there, but…

  • There are people out there who still believe that margarine is healthier than butter.
  • There are people out there who still spend more on supplements than they do on real food.
  • There are people out there who still think they can lose 7 lbs in a week or 30 lbs in a month…and keep it off.
  • There are people out there who still believe that saturated fat will give them heart disease.
  • There are people out there who still think they can get six pack abs in minutes a day.
  • There are people out there who still buy exercise gadgets from late-night TV.
  • There are people out there who still believe that diet soda is “healthier” and that red wine is practically a miracle elixir.
  • There are people out there who still read supplement ads, err…bodybuilding magazines.
  • There are people out there who still spend more time wishing, dreaming, thinking, and planning their fitness goals than doing much of anything else.
  • There are people out there who still think they “don’t have enough time” to get fit and healthy.

Shall I go on?

No wonder our health and fitness is a mess. Suckers are everywhere. And it makes sense, too. With all of the myths, misinformation, lies, half-truths, and gray areas perpetuated by a massive industry, it’s no wonder so many people are misinformed, confused, or ignorant. I mean, there are still doctors and “experts” out there claiming that butter will kill you. And so, I really can’t blame people. And heck, I’ve been a sucker before, too, and probably will be again!

The good news is that we can learn a lot from suckers – like how not to be one.

Here are some ideas…

TLC Exercises for Building Strong and Mobile Ankles and Feet

13 Quick and Easy Exercises To Strengthen Your Ankles and Feet, Increase Your Range of Motion, and Lower Your Risk of a Sprain, Break, or Overuse Injury

My feet may be ugly, but they are strong. And if there’s one thing I’ve learned from climbing many of the White Mountains barefoot, it’s that if you take care of your feet, they’ll take care of you.

Most people don’t think about exercising their feet and ankles until they have no other choice. A bad sprain, strain, a torn ligament, or a broken bone might be just the nudge they need to start finally paying attention to their feet. Or, maybe it’s inflammation, or just chronic pain that they can’t get rid of. Regardless, most people wait until it’s too late to start taking care of their feet and ankles. And they pay for it – been there, done that!

A much better strategy is to do some basic “body maintenance” to help prevent these problems from happening in the first place. And fortunately, it really doesn’t take all that much effort to drastically lower your risk of an ankle or foot injury.

I’ve found that some simple exercises can go a long way to prevent ankle and foot problems. Along with some pretty bad ankle sprains, I also experienced some chronic foot problems after I became a runner – and I tried all kinds of different footwear, orthotics, and prescription braces among other things during my few years in physical therapy. So, I had my fair share of foot pain and frustration.

But get this. Maybe it’s just a coincidence, but I haven’t had a foot or ankle injury in nearly a decade. And I attribute part of that pain and injury-free track record to a few simple exercises I’ve incorporated into my daily life. They only take me a few minutes a day, but they go a long way towards maintaining health, mobility, and basic functionality, among other things.

So, if you’re having foot or ankle troubles – or better yet, if you’d like to avoid foot and ankle problems in the first place – follow along with this video where I teach you a bunch of deceptively simple exercises to help mobilize and strengthen your feet. Trust me. Your feet will feel great after going through this little routine.

TLC Exercises for Building Strong and Mobile Ankles and Feet


What I Learned From Carrying a Rock up a Big Mountain

Hiking Mount Moosilauke with a Rock in Hand: My “Rock” Climbing Trip Report

john atop mt moosilauke with stone in hand

This is my rock. There are many like it, but this one is mine.

This past Saturday, I carried this rock up and down Mt. Moosilauke (4802′) in the White Mountains of beautiful New Hampshire with a group of men who were also crazy enough to carry their own rock’s up the mountain with me. I got the idea from a Navy SEAL prep school called SEALFIT that hosts a 50-hour version of hell week known as Kokoro. And so, when a friend of mine asked me to lead a hike up one of the White Mountains this summer, I just had to do it this way.

While I was researching which mountain we should climb, one of the locals who has climbed Moosilauke many times told me to allow a full day to climb this mountain – recommending a 12-hour time frame for the whole trip. Various hiking websites told us to plan on between 6-8 hours of hiking time for the route we’d be taking – rated as “difficult” and “moderately difficult,” depending on the website. We had a pretty fit group that had RSVPed. So, after comparing notes, I estimated that it would take us roughly 8-9 hours with the extra, unnecessary weight.

Of course, that’s not how it played out. In the end, we covered the ten miles in a little over 4 hours! Yes, I was amazed at how fast we did it. And yes, it was awesome.

You should really try it sometime, and here’s why.

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