6 Fun Ways to Improve Your Balance

Man balancing over city

Balance is one of those things that is good for just about everything including a balanced diet, stress management, and it is also a great physical exercise. There’s nothing you do that won’t improve with good balance. Balance is also the main reason trainers prefer to use free weights over machines. When you use free weights or pick up rocks, tires, medicine balls, etc. they challenge support muscles throughout your body, which strengthen the functional muscles you need to thrive in everyday life.

When you strengthen muscles related to balance and structure you are able to exert more force with less energy. Essentially, you can exert force equal to the amount you can withstand without losing your balance which is why isolated machines are not preferred, the machines will absorb the force your body should be adjusting to. This is also why play is so important, you need to have good balance to maneuver yourself and quickly adapt to real-time changes in the game. Through play, balance incrementally increases over time. There are some great exercises you can do to develop balance.


Pillars of Wellness Part 4: Adventure

Adventure Girl Kayaking

Adventure, the final pillar of wellness is often the most overlooked and one of the most important pillars. Pillars 1, 2 and 3 are essential to health, adventure is all about thriving. You won’t be chasing your health and weight loss goals your entire life, eventually, you need another goal to chase. What will you do, what characteristics will you identify with once you achieve your health goals? Often the person we perceive and live as when we feel like garbage is a bit depressed, anxious, and little self-loathing.

Achieving your health and weight goals CAN help with this but often there is some of that former person still there. As you achieve your health goals, you need to think about what you want your life to be like afterward. If your body changes and your mind stays the same, you will likely slip into old habits as previous conditioning starts to come back into play. Ask yourself, “What the healthy, thriving version of you do and be like?” I would say the doing component is probably the most important.


Pillars of Wellness Part 2: Exercise

Woman Exercising

In pillars of wellness Part 2: Exercise we’ll discuss how to incorporate exercise and movement into your general wellness plan. The 2 basic pillars essential for developing optimal wellness would be nutrition and exercise/movement. For these pillars I’m not talking about highly specialized dietary recommendations or a daily brutal exercise routine, I want to introduce the basic building blocks that will eventually allow you to maintain wellness effortlessly.

Exercise should not be torture and choosing healthy food should not cause a panic attack. We’ve already discussed food, let’s move on to exercise. The goal with exercise is to discover how much you need, you shouldn’t be trying to do as much as possible. Once you’ve established how much exercise you can do without being in pain for a week or sustaining regular injuries, do that once a week and try easier exercises throughout the week.


Primal Essential Movements

Primal Essential Movements

The Primal Essential Movements (PEM) are a series of exercises designed to maximize your time, generate functional fitness, optimize gene expression, balance your hormones, and sensitize your body to insulin. This sequence of exercises should be performed in 2-3 sets till you are exhausted. Do not exercise to failure, you want to stop an exercise once you begin to lose form. The goal is to get stronger, not injured. Primal essential movements are also a great way to relieve stress.

After doing a set, it is best to wait 3-4 minutes before the next set, this will maximize muscle and strength gains. You will also be fully recovered when going into your next set of exercises. I prefer to not start a second PEM set completely exhausted, wheezing, and coughing. Feel free to do the following exercises in whatever order work best for you.


The Difference between Weight Loss and Fat Loss

Crossfit Primal Movement

This is simply losing mass. People rarely care where the mass comes from, they only care that the number on the scale is going down. You can lose intracellular water, extracellular water, muscle, and fat. Each of these will result in lower numbers on the scale. The only thing that is desirable is fat loss, the problem is that this is not a speedy process and if it is, you are likely losing water and/or burning muscle.

When you initially eat healthy your body lets go of water and inflammation. This is the initial weight loss you hear about on commercials “I lost 50 lbs in 3 weeks!”. You have not yet truly lost weight, you are now down to your weight without retained water and inflammation. This is where real weight loss begins and where your perception of healthy weight loss comes into play.