I do my part to save youth sports.
I donate when asked, I round up my change when I shop at Dick’s Sporting Goods. I was given the chance to donate a game ball to save you sports, so I donated a football, a basketball, a soccer ball and a volley ball. I am a weekend warrior and a brand ambassador, so why not do my part?
I believe in paying it forward. I believe in giving back. Either way you slice it, I sat why not? Do you part. Round up you change or make a donation.
Build that Immune System!
Build that Immune System!
I am not a Doctor. I don’t even play a Doctor on television. I am not even sure I know a good Doctor, or someone who has played a Doctor on Television. I do watch a lot of House MD on DVD though, wow am I digressing.
So this post is my non-medical advice on how I keep my immune system strong. My these are all just myths or Wise Tales or what ever you may call them. Here is my Immune System stay strong, get strong battery.
1: Take a Multivitamin everyday.
https://www.health.harvard.edu/mens-health/do-multivitamins-make-you-healthier
Results are mixed, but isn’t that true about almost everything?
2: When in doubt, take an Airborne
https://www.healthline.com/health/cold-flu/does-airborne-work#does-it-work
Results are mixed, here we go again.
3: An Aspirin A Day – low dose of course.
We just can’t get a solid yes or no answer to if things help can we?
4: A shot of Apple Cider Vinegar, the kinds with a little Honey mixed in.
https://www.healthline.com/nutrition/6-proven-health-benefits-of-apple-cider-vinegar
There is no winning or losing the survey game, you can only hope to break even.
5: Sparkling water once a day
https://www.healthline.com/nutrition/carbonated-water-good-or-bad#what-it-is
Perrier is my brand, can I get an endorsement deal? I didn’t think so.
7: Tonic Water with a shot of Lemon Juice
Tonic – no Gin https://www.dailyhealthybody.com/nutrition/tonic-water-health-benefits/
Lemon Juice https://www.healthline.com/health/food-nutrition/benefits-of-lemon-water
So after all of this, man I don’t know what to believe. Everything I mentioned above is good for you and bad for you. Maybe it is all just placebo but it seems to work for me.
https://www.webmd.com/pain-management/what-is-the-placebo-effect#1
Now maybe just maybe the fact that I mix things up a bit really means I cut out a lot of sugary and caffeinated drinks, pay attention to my health, drink more water and work out on a semi-regular basis. Maybe I eat an extra salad or two between all my junk food and just stay active. I really don’t know. I am not a Doctor, I don’t even play one on TV.
COVID Quarantine Fifth-teen Anti Dad Body Workout
COVID Quarantine Fifth-teen Anti Dad Body Workout.
A few years ago, I did a post called Maximum Muscle Madness. Now I workout to relieve stress, release endorphins (Yeah I like working out) and keep my weight, blood pressure and blood sugar in check. You would be surprised (or maybe you wouldn’t) how much stress you can relieve by going for a walk and listening to a podcast, a book on tape (CD or MP3) or your favorite tunes. You can even burn more calories and build a little muscle by adding in some hand weights and doing some basic lifting exercises.
This post is a record of one of my many COVID Antibody Workouts. Get out, get some fresh air and hopefully strengthen that immune system. For this workout you just need Five Pound Dumbbells, some headphones and your favorite portable audio device.
Step one: Pick a Play list that lasts about an hour.
Step two: Map out a route that is a mile or two, no more than five miles to be safe. It is ok to do laps around a track or parking lot if you so desire, it may be a little safer that way when you are starting out.
Step three: Walk while listening to your playlist.
Step four: While walking, alternate a simple arm curl (that works your biceps) into an over head press (that works your triceps and shoulders.) Switch hands while walking.
You need to find your rhythm. You will find yourself taking 3 to 5 steps for every curl-overhead press. It may not seem like a lot of weight when you are starting, but after a few hundred steps, you will find you have done 100 curls and 100 shoulder presses. That 5 pounds will start feeling very heavy once those arms and shoulders start burning.
Warning, warning, warning… if you have not lifted weights in a while, there is no shame in starting with 1 or 2 pound soft weights until you can gauge your fitness level.
Now for some shameless hash tag plugs of some of my favorite products.
#BestBuy, #MicroCenter, #Beats, #Sony, #SanDisc, #DicksSportingGoods, #UnderArmor, #Nike, #Reebok
Feel free to throw me some ad revenue…
Now, once your start to feel the burn, keep going. Keep going until you think you are done, then keep going. When your arms feel like rubber, keep going. When they feel like jelly, keep going. When your shoulders start feeling very, very heavy, keep going. Keep going until you have walked a few miles, or until your playlist runs out. Actually if you need to stop, then stop, but go as long as you can. You are trying to burn off a few pounds aren’t you?
The Super Simple Super Treadmill Workout.
The Super Simple Super Treadmill Workout.
Welcome to 60 Seconds of Motivational Mojo. Spring is right around the corner. So to celebrate I am going to let you in on a Super Simple – Super Treadmill Workout.
Can you walk on a treadmill? Do not do this if you are clumsy or do not have good balance.
Can you lift basic weights, 1 pound, 2 pounds or 5 pounds?
OK, this is simple. Grab some small weights, 1 or 2 pounds. No more than 5 pounds. Trust me.
Now, up on the treadmill. Set the treadmill to a slow pace. Trust me.
No, while walking on the treadmill, give yourself room, do not get right up on the controls.
While walking on the treadmill, do basic curls and overhead lifts with the small weights.
Do sets of 20, 30, 50 alternating arms and lifts. Curls, then overhead lifts, and then curls into overhead lifts.
Remember, keep your balance and work at a nice comfortable pace.
You do not need heavy weights or a quick pace to be working up a sweat in 10 minutes.
You will know when you are done if you give it an honest effort.
Remember, easy pace and lightweights. Trust me.
Just do it.
Start today.
One small step at a time.
Just do it.
Start today. One small step at a time. Take five minutes and double check the facts.
Just do it.
Take 15 minutes to practice or meditate or pray on it.
Start today.
Take five minutes to double check the facts. Look at both sides of the story.
Just do it.
Set aside 15 minutes a day or an hour a week, but stick to it.
Start today. One step at a time and then build on it.
Just do it.
Start today.
One small step at a time.
Take five minutes and double check the facts, look at both sides of the story.
Build on it, 15 minutes a day and then add a little at a time.
Just do it
Start today
American DJ Cross-Fit Training:
American DJ Cross-fit Training:
You may not understand how being a DJ or a Musician can keep you in shape. Usually fitness and entertainment are rarely seen in the same light. It is a shame. Not everyone working in the entertainment industry is pampered with Limousines and Lear Jets. I have told people that it is a workout to load up a bunch of equipment and be on your feet all day. So to get myself ready, I developed American DJ Cross-Fit training. If you have minute, read on.
Before you can DJ an Event, some has to setup a bunch of sound and lighting equipment. Now unless you want to rent the equipment and pay someone to set it up, this task will fall to the DJ. This usually means you want to get there early, get everything set up, and then get cleaned up and change into some clean clothes. I did a quick search. I have DJ speakers that run 30 pounds, 45 pounds and 50 pounds each. Power amps can run 50 pounds or more. Add in mixers, lights and speaker stands and you have a full array of weights to lift while loading up, transporting, setting up, tearing down and putting everything back in to storage.
OK, enough sob story, what is American DJ Cross Fit Training. Well, to get myself into shape I decided to go to my storage locker, take out 2 Speakers that weigh 30 pounds each, and one that weighs 45 pounds, put them on a cart with a speaker stand and wheel them down to the loading dock. I then set up the speaker stand to its Highest Setting – 6 Notches and placed the 45 Pound Speaker on the Top of the Speaker Stand. The Speaker looked a little high off the ground for my taste, but this was about fitness first. I then loaded the two 30 Pounds Speakers into my car. I then took the 30 pound speakers out of the car and put them back on the cart, and then took the 45 pound speaker off the stand and put it back on the cart also. I then lowered the Speaker Stand down to 5 Notches and repeated the process. The 45 pound Speaker still looked too tall on the stand, so after loading and unloading the speakers on the stand and in the car, I lowered the speaker stand down to 4 notches.
Needless to say I was beginning to sweat, which was the whole point. Get myself into shape using my new found American DJ Cross-fit training. After loading the speakers into the car and onto the stand, the 45 pound speaker still looked too high off the ground. So, I took it down, and unloaded the car and put the speakers back on the cart. Lifting, bending, twisting and turning to load and unload speakers stepping down off the dock and then back up to load and unload the cart, and lifting the speaker over shoulder level to put them up on the stand. Then sizing up the speakers and doing it all over again. 4 notches still seemed too high off the ground for the 45 pound speaker. One more set at 3 notches then.
Step Up, Step down, Twist Turn, Lift and set down, all in the name of being a good DJ and Host for a wedding or a corporate event. Trust me, when the days are hot and long before you even get started, you want to be in good shape for the job ahead. Sometimes it means being on your feet for 8 hours while dressed in a Tuxedo, so you want to stay cool and dry. At the 3 notch-height looked just about right on the stand, so I repeated the process 5 more times; load two 30 pound speakers into the car and raise the 45 pound speaker up on the stand, take the 45 pounds speaker down and put it back on the cart, and then unload the car and put the 30 pound speakers back on the cart. Step up and Step down off the dock each time. Start sweating, take a deep breath and then back at it
To successfully complete a gig you have to load up your car fist, which is like a 30 minute workout in itself. Speakers, Amps, Lights, Stands, Cables, Mixer, Backup equipment all need to get loaded into your car or truck like solving a three dimensional Cube Puzzle. Then you have to transport your equipment to the location. This means avoiding traffic and construction zones so to be safe you always, always, always leave early. Then you have to unload and set up your equipment and test it all out. This is usually another 45 minutes to an hour of exercise. You then get to breath a sign of relief, freshen up and change clothes and be the ready to go before the 1st guests arrive. You then have to make those opening announcements, and hopefully get a chance to eat and then be on your feet for 4 to 6 hours throughout the event. When everyone else is leaving, you have to tear down and load up your car before you drive home. Then you are faced with the choice of loading everything back into storage that night or the next day. So all in all, you are talking (4) four 30 to 60 minute workouts and 6 to 8 hours on your feet.
OK, OK enough whining and back to the loading dock. After my sets of loading the 30 pounds weights, I mean 30 pound speakers into the car and putting the 45 pound speaker on the stand while adjusting the height between each set. And the repeating the process until I was happy, and then 4 or 5 more times for good measure; I reset the speaker stand to the original height of 6 notches. You see, I usually load the smaller speakers on the stand. So for my encore, I decided to load the 45 pound speaker into the car, and then put the 30 pounds speakers up on the stand (one at a time of course.) So now it was step down, load the car with the 45 pound speaker, step up, put one speaker on the stand, take it off, and switch to the other speaker, then reload the cart with the 30 pounds speakers and then step down and take the 45 pound speaker out of the car. Hey this is American DJ Cross Fit Training.
I remember talking to a drummer who told me he plays his drums for free, but he needs to get paid to move them around. I almost feel the same way. I DJ for free, but I get paid to put in the prep work. The setup and tear down and maintain all the equipment and making sure I have all the music ready to go and maintaining backups for the CD’s the Laptop and all the other stuff like amps and speakers.
So here I am on a lazy weekend afternoon in 80 degree heat loading and unloading my car with speakers and putting speakers up on a stand to take them back down. I would stop for a minute when I worked up a sweat and then right back at it. Phase One: Put the 45 Pound Speaker on the Stand and load the two 30 pounds speakers into the car; was done about 10 times. Then I switched it up and did Phase Two 5 times for good measure. Loading the 45 pounds speaker into the car and put the 30 pounds speakers up on the stand – one at a time, each time loading and unloading the cart. Yeah, it took about a solid hour but I wanted to over load the hour with more lifting than I would do in a weekend. Needless to say I was pretty tired and fairly sore for a couple of days after, but it is what it takes. Some weekends I may DJ two times from Friday to Sunday. So I might as well find a way to make getting ready fun.
American DJ Cross-fit Training: Let the games begin.
Homework!
Surround yourself with people who want to be great!
I am amazed time and time again about something I have known for a long time now. Friendly competition is what it takes to get better at what you do. It is good to be around people who will work together to do great things. It is good to be around people who will learn from one another and teach one another. It is good to be in the middle of Friendly Competition.
Now there is Dog Eat Dog type of competition where people will cheat to win, and will stab each other in the back. I do not want to look good by making other people look bad. We are surrounded by these types of people. Just turn on reality television shows and what do you see? Turn on the gossip shows and what do you see? I don’t want to live my life saying, “I am not as bad as so and so!” So, I say; stay away from the dog eat dog type of people. They still have to learn, and you can not teach them if they are not willing to listen. You can not teach what you still have to learn for yourself.
Get around people who you see are doing the things that you want to do. Scratch that, 1st pray, meditate, concentrate and study until you figure out what you want to do; then get around people who are doing the things that you want to do. Stand back a minute and watch. Who are the people who are helping and who are the people who are not. Get around people who have a “Can Do” Attitude and a teaching style that you can relate to; but make sure they are people you can trust. Remember, stand back and watch from a distance from time to time to make sure people are who they say they are…
Friendly competition is when people compete with each other, but also learn from and mentor each other. Chess Club may not be cool, but if you where on a Chess Team and you wanted your team to win a tournament, wouldn’t you want to win and also coach your teammates so they can win also? Same with sports, same with business and the same with any hobby you may have. Good coaches and teachers learn more than they teach because they keep their minds open and create an environment where everyone can excel.
It is very simple. Learn – Teach – Learn. If you wanted to win a track meet, wouldn’t you want to surround yourself with the best and practice with the best and learn from the best? Wouldn’t you want to have mini-competitions before the big meet to gauge your progress? Friendly Competition is a great way. Create situations where it is win – win. Create environments where everyone gets better together.
We have a choice, we can lift each other up or drag each other down. We can build each other up or we can tear each other down. We can do our best to get better, or do our worst and get even worse. Friendly competition is a lost art, but it is still an art. It is worth studying and it is worth striving for. Put yourself and those around you in a safe place where no one has anything to lose and everything to gain by working together. Find out where some are strong and some are weak and work together so everyone can get better. We all don’t see things the same way, and we all are good at different things. Friendly competition makes this clear for all to understand.
When things make sense, they can start making dollars. Some people are born on top, the rest of us have to climb are way their. Which path will you take. The dog eat dog path or the build each other up path? I choose the build each other up path. Surround yourself with people who want to be great and learn from each other. Friendly competition lights this path.
Peace
Joseph Luellen
Back to the grind
I was out there walking last night. Lifting my 3 Pound Soft weights while walking and listening to my European Work Trip playlist. I have learned that life is about transforming yourself while you travel to where you want to go.
I used to lift hundreds of pounds a few times. Now I lift a few pounds hundreds of times. I used to run, then because of injury I struggled to walk without pain. Now I am walking pretty much pain free, but this took hours of rehab. Thousands of reps with ankle weights and knee and ankle braces. As I grew stronger I took the braces off but I still did the reps.
Back to the grind.
My wife and I were out walking a few days ago and saw a little old lady out running. Running, she was running around the block at a nice steady pace. I told my wife, that little old lady made up her mind a long time ago she would get out and do it. She was not giving up. She was still in the grind. One step at a time. One day at a time.
Back to the grind.
I went to Europe for a whirlwind work trip. I grabbed a CD at each airport or gas station or corner shop in each country I visited. Absolute Hits in Stockholm Sweden. Disco Polo in Poznan Poland. Underground tracks in Berlin Germany. New Age classics in Prague Czech Republic. Alternative Pop newcomers in Paris France. I then ripped the CD’s to my laptop and mixed up a playlist from my first impressions. I then transferred the playlist to my trust MP3 player and I am out working out in the setting sun, trying to work up a sweat and lose a few pounds. Lifting 3 pounds overhead while walking along listening to music from around the globe.
Back to the grind.
No one can do it for me. I have to make up my mind what kind of fitness level I will maintain for the rest of my life. Just like that little old lady running around the block. I have to make up my mind. Just like you have to make up your mind. What will keep you in the game, in the grind? Will it be a mix of your favorite songs or a mix of new songs or will you find inspiration in a sunrise or a sunset? What will keep you going?
Sometimes Less is More!
Sometimes Less is More!
My bad knees and my Physical Rehabilitation Walks continued.
So I have come to a time in my life where I have to rebuild my strength to be able to work out the way I want to work out. For me to be able to jog, or run or even ride an exercise bike, I have to change my thinking. I am not in this for intensity; I am in this for endurance. So my broken knees need to be fixed and to do that I have to challenge my mind to endure the process.
Healing is mine. I have to accept that I can be better than I was before, it just may take time. So for a little while I have taken a break from power walking and just strap on ankle weights and use them as part of my everyday routine. Actually three times a week, Monday, Wednesday and Friday: I wear Five Pound Ankle Weights and try to take Five Thousand Step while at work. Five Thousand Steps times Five Extra Pounds adds up to Twenty Five Thousand Extra Pounds of effort Three days a week. I use Tuesdays, Thursdays and the Weekends for recovery; this is a shift from my nightly power walks.
Now it is not just walking around with five pound ankle weights, it is also changing the way I walk, lifting my knees high so there is as much up and down motion as forward motion. It is bending my knees as I walk, and then doing sets of leg curls when I am standing still or leg extensions wen I am sitting down. This is an endurance play, one step at a time, one rep at a time and one day at a time.
It is a mental challenge as well as a physical challenge. I have to challenge myself to appreciate days that are pain free and use the days that are painful as a reminder, they are less painful as I get stronger. Also, I have to be mindful of where the pain comes from, is it my knees or my ankles? Do I need to stretch more? I am thankful every day for another shot at getting stronger?
Sometimes less is more. Sometimes it is OK to take it easy. No I am not saying give up. I am saying adjust. Give yourself time to recover from you workouts. Give yourself time to heal from injury. Dial back a little sometimes if you are over training. This is all part of my rehabilitation walk. This is all part of my mental and physical challenge. So this is my challenge to you. Sometimes you don’t have to give up, but you should dial back a little.
I will be back at my power walks soon enough. Soon Five Thousand Steps a day won’t be enough. So I will continue to report on my progress, and I hope inspires others to not give up. I see people overcoming more than wat I go through and I am inspired by them. I am also thankful for everyday because it is another chance to learn, get better and share with others.
Sometimes Less Is More.
My Recovery Workout Plan
My Recovery Workout Plan
16 Ounce Curls. No this is not what some people think. These are actual One Pound Soft Weights that are strapped around you wrist. 16 ounce curls and 16 ounce shadow boxing while I walk. It is all part of my Recovery Workout Plan.
As you may or not know if you have been following 60 Seconds of Motivational Mojo, I have blogged about different Fitness Routines I have dreamed up and followed over time. Life continues to throw its curve balls at me and I continue to respond with new and improved ways to rise to the challenge. So I have basically Three Levels of Power Walking with or without Ankle Weights. When I use the Five Pound Ankle Weights, I walk very deliberately at a Slow Pace. When I use the Two and a Half Pound Weights I walk at a Medium Pace. I walk briskly when I do not wear ankle weights, but I will wear compression braces to protect my knees. I also use Five Pound, Three Pound or One Pound Soft Weights to work my arms while I walk. The Five Pound Weights may not seem like much, but when you do sets of 20 or 30 reps over and over without setting down the weights your arms and shoulders never get a rest. 100’s of reps of a Five Pound Weight begin to Add Up. Same goes for the Three Pound Weights. Using the One Pound Weight is more for keeping the muscles warmed up than building or toning, but these recovery workouts are also important.
When I wear the One Pound Weights around my wrists, I also use wrist bands to keep the weights secure. I walk at a brisk pace, and I shadow box and do 16 ounce curls. People have told me I look like a boxer. No, I have never boxed so I guess I might as well workout like a retired boxer just trying to stay in shape. Honestly the One Pounds weights do not challenge me physically anywhere near like the Three and Five Pounds Weights do, but they challenge me mentally. It is a game you play in your own mind to keep going, to keep getting stronger and faster, to recover from your last workout with the heavier weights.
So I challenge my own mind. Shadow box 50 or 100 reps, curl 100 reps, walk briskly but stay in control. Does not seem like much when you start down the block and around the corner, my calves hurt a little from the day before but not a problem. Simple enough, but I have three miles to go. Shadow Box, then curls again and again, keep moving briskly; keep walking at a steady pace. First Mile Down, starting to feel it a little more in my calves, but I am warming up to this chilly weather.
Keep moving and keep an eye out for stray dogs while I am listening to my workout mix. Also keep an eye on the traffic and other people who are out walking and biking. Two Miles down, my arms do not hurt from the 16 ounces curls, but I seem to lose count when I throw my shadow punches, I have to count them out 10, 20, 30, 40 and then 50. I have to play games in my own mind; I have to keep myself honest. Keep the pace, stay just above the pace that breaks a sweat, keep my arms moving, that extra pound on each wrist makes a difference after hundreds and hundreds of repetitions.
Turn the last corner and head for home. My legs are a little tired. My iFit reminds me I have put in 10,000 steps for the day. My throat is dry; I can’t wait for that Gatorade when I get home. Three miles down and just have to stay on the pace. No giving up. Keep those arms moving 50 to 100 curls then 50 Shadow Box Punches; the curls are easy but I really have to count out those punches to get to 50. I am not a boxer, I don’t even play one on television or in the movies; but I may as well fight the good fight in my mind to stay at some kind of fitness level that works for me.
Every time I do my Shadow Box Power walks, I have to keep nudging up the pace. My legs are getting stronger, my knees are getting stronger and the weather is getting colder; nothing combats the cold like a brisk pace and a “Just Do It” attitude. One day I will have my “Joseph Luellen Fitness 4 Life Work-Out Video Series” ready to go, but for now it is just me against the sunset and the chilly fall wind. As I make it back home it is time for the cool down Gatorade, get cleaned up and have some dinner.
Here I am working out with One Pound Soft Wrist Weights, 16 ounces curls and shadow boxing while I power walk to some high energy tunes, does life get any better? Yes, it does. One day I will live the life I have been dreaming of; until them I will keep fighting and be ready to take my mountain. 60 Seconds of Motivational Mojo, out!
60secondmotomojo 